Total View (what is this?!!)

This blog was intentionally became like a 'voice' same as Youth Riot group which was to spread word about how important life was. This life was not about money at all. Life was the most important compared to money and other materials.

Live your life to the fullest!!!!

As we know, health is important!!!..be grateful that you are healthy.. God has given to us a great body and mind but only several know how to appreciate it. Three of us decided to wrote a different view about health in this blog, which in the end this topic became more general and more interesting. Nutrient, ways of exercises, and equipment of exercise were our main point of interest in this blog. Hopefully those who read this blog could understand our main purpose and able to bare in mind that not only our page is beautiful, the content also beautiful and can touch your heart!

STRESS....

Everyone has a problem. That problem can cause stress and every individual does not receive the same stress. Stress level is determined by the attitudes and environment also influence around the individual. This stress can cause many problems and can even cause other diseases and physical lives. Here are some tips overcome stress, may be used:-

1. Be realistic and positive

What is problem really scary or just imaginary? What are the consequences we do to solve the problem? Have any positive reaction that we can do? Think positive and take the best way to solve it.

2. Enjoy the benefits of relaxation techniques

Relaxation techniques can be done anywhere, in class, cars, houses, etc. Steps are as follows;

1. Firstly, sit quiet in a comfortable position

2. After that, close your eye

3. Then, relax all body muscles

4. Finally, relaxing your mind and take a deep breath from nose and release through your mouth

3. Regular Diet

Healthy and nutritious foods can also strengthen the body in the face of stress. Take more vitamins B and C, it can strengthen the body to face stress.

Do It Slow..

Obese is nowadays are normal among Malaysian. Plus at the same time people start to realize the important of health and try to prevent sudden death cause by obese. Sudden change to your body might be very dangerous and things like fad diets, diet pills and fat burners may induce rapid loss but it can cause you to lose muscle plus injure your heart and your body!

Few tips might be very useful for those whom want to do dietary and in a safe way:

1) Determine your daily caloric intake.

2) Write down all the things you eat on a typical day.

3) Seek out alternatives to the unhealthy foods you've identified.

4) Plan your meals.

5) Get more fiber.

6) Rest properly and EXERCISE!!!

Watch out! Your own house might be a killer....!

Unclean surroundings especially in our house could cause a lot of troubles. It might increase the immune diversity (ability to against the infection) and also increase illness and turn down the immune system with long term exposure. Those with a normal immune system will benefit from exposure to unclean surroundings.

Unclean surroundings can also statistically increase the incidence of auto immune diseases due to higher and more diverse than average anti-body differentiation.

On the other side, living in a hyper clean environment can hurt your ability to fight off future infections due to the lack of immune competency in the face of new challenges.

You are the gym class heroes!! Part-2

FITNESS EQUIPMENT, MUST HAVES AND COMBINATIONS

Cardio home gym equipment – Atleast there is one cardio machine in your gym, but if you have extra budget, allows to get two.This piece of training equipment will generally require a power plug between 20 and 30 square feet of space.

Secondary cardio home gym equipment – A bike is an ideal as a secondary cardio piece for lower body toning and fat burn. Cardio bikes are compact and take the least amount of square footage. For smaller gyms, get a skip rope or step or for men, get a punching bag. It takes little room and is a lot of fun.

Minimum free zone - This zone is for stretching, working on the bench doing pilates. This is the most important zone of the gym. It generally represents 25% to 50% of the ground space in the home gym.

Free weights and dumbbells - All the rest is optional, free weights are not! This is the most important piece of equipment for toning, weight training and muscle gain. Get a set and the rack for effective storage and safety.

Smoking Cigarettes = Danger

Smoking means that you take a poison because whole of cigarettes contain a poison. One of them is nicotine. Nicotine is the addictive drug within tobacco, is as addictive as the larger drugs, such as heroin and cocaine. Nicotine gives the smoker feeling good and smoker want more and more. Use your brain and hate the cigarettes because cigarettes can kill you.STOP SMOKING and SAVE YOUR LIFE!!!

Content of a Cigarette

Smoking is like poisoning yourself and your loved ones. Don't drink bleach! Don't sniff insecticide! Don't smoke!!!

EFFECT FROM SMOKING

Lung Cancer

Oral Cancer

You know you want to so do it! Quit smoking for good!

Correct Sitting Posture for Your Health

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. This the correct posture for sitting on the chair.

• Sit at the end of your chair and slouch completely.
• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. Your legs should not be crossed.
• Keep your feet flat on the floor.
• When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straight your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Kidney disease...how to prevent it???

The kidneys are paired organs and it is part of urinary system. What happen if your kidney has a problem and not functioning as well. Everyone want to have good health and free from disease. Below the ways to prevent this disease:

1) For earliest stages to detect kidney disease, do simple urine test to check-up micro albumin. Should be done at least once every year. If any abnormal result, discuss with your doctor how often you should be monitored for avoid kidney disease.

2) Control your blood pressure using right diet, relaxation techniques, and blood pressure medication.

3) Decrease animal protein in the diet.

4) Do a normal exercise at least 20 minutes a day, 5 times a week will help keep your body functioning normally.

5) Drink lots of water. Your kidneys have to process every liquid that

goes into your body. Water is very easy on your kidneys and can also help them clean impurities out of your system.

Prevention is Better Than Cure

Lock N' Load

Right off the bat, substitute Coffee, Tea or Cocoa with Decaffeinated Coffee or Herbal Teas. Try to wean yourself off them altogether. And definitely avoid the 3 Foods to Avoid at all cost:

1. Anything that’s WHITE: “If it’s white, it’s not right!”

Salt, Sugar , Flour , Rice , Milk & all Milk Products.

2. Anything that FIZZES: “If it fizzes, you’ll fizzle!”

Soda pop, Champagne , Beer , Sparkling Drinking Waters

3. Anything that’s FATTY/GREASY: “Fat’s not where it’s at!”

Cooked Animal Fats/Oils, Butters and Margarines , Cooked Non-Animal Fats/Oils , Hydrogenated Oils

Flesh Foods are OK (Beef, Fowl, Fish ONLY) 3 times a week and in the right combinations. 3-4 Eggs a week are the limit. Cooked FRESH Vegetables once a day. One – Two Vegetable Salads a day is a must. Raw Fresh Fruit that’s in season at least once a day, preferably at the beginning of the day. NEVER CONSUME DAIRY IN ANY FORM!

BMI is directly proportional to your risk

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:

1.It may overestimate body fat in athletes and others who have a muscular build.

2.It may underestimate body fat in older persons and others who have lost muscle mass.

Besides being overweight or obese, there are additional risk factors to consider.

RISK FACTORS

-high blood pressure (hypertension)

-high LDL-cholesterol ("bad" cholesterol)

-low HDL-cholesterol ("good" cholesterol)

-high triglycerides

-high blood glucose (sugar)

-family history of premature heart disease

-physical inactivity

-cigarette smoking

WHAT SHOULD I DO IF I AM AN OBESE OR OVERWEIGHT PERSON??!!

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.

Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women and also was known as the Quetelet Index.

Imperial BMI Formula

The imperial bmi formula accepts weight measurements in pounds & height measurements in either inches or feet.
1 foot = 12 inches
inches² = inches * inches

Table: Imperial BMI Formula

BMI = ( kg/m² )	(weight in pounds * 703 )
	————————————
	height in inches²

Metric Imperial BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or meters.
1 meter = 100cms
meters² = meters * meters

Table: Metric BMI Formula

BMI = ( kg/m² )	weight in kilograms
	————————————
	height in meters²

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

SO..WHAT ARE YOU WAITING FOR?!! START CALCULATE YOUR OWN BMI..NO MORE SYNTAX ERRORS!!

You are the gym class heroes! (Part-1)

Well, in this part-1 post, we would like to stress more on floor plans, space requirements and layouts for home gym design. Below are some of the specifications that you might need for your gym:-

• We encourage you guys to make your gym at the basement seems that the floors can support the heavy weights and equipment.
• You need a stretching zone. Give as big as you can for this space zone and make sure there are no single equipment placed nearly that might bothering your movement.
• Keep cardio equipment near windows and put the multi gym away from windows.
• Keep free weight rack, step, mat and bench in the same area. Make sure that the mat and free weights are at arm length.
• Use mirrors in your gym. Place mirrors on as many walls as you can. Place a full length mirror in front of your stretch zone.

Say hello to our becoming muscle man/woman...!

but.....

It's a natural desire for a person to have such a solid, elegant or beatiful body to obtain an ideal personality. However, all these things can only be granted by some practical exercise or work out, enhanced with some particular equipment or machine. In this case, some of us willing to pay monthly fee for the class or gymnasium that able outside there.

Homegym? How it sounds like? Posibility for some of us thinking that this could such a ridiculous idea may relevant based on how it will take the cost to build or create your own gym at home. It's true where mostly the work out equipment can be quiet expensive.

However, there are certain people who really want to build their own gym,choose to spend less money by buying low end fitness equipment. For our opinion, it's like "You get what you pay for". There could be some advantages from this lesser cost equipment for example, lighter materials of the equipment such as plastic parts can break easily and may produce higher noise level with squeking and clicking sound (perhaps this can annoy you enough). The most important part is, it might be endanger for yourself, disclose with unexpectable incident that can harm you also.

Well, it's a brilliant idea for having our own gym at home, but you might need to plan your budget and necessity carefully to avoid undesired thing. All that we want, only a healthier and smart body.

13 Keys

Study your food first!

Healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions. Fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol are the core nutrient that you should concern about.

Well, every people that practicing healthy diet have their own basic guideline and for us, we could say that..just follow our 13 keys to healthy diet:

1)Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains.
2)Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, and citrus fruits.
3)Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods.
4)Cut down on animal fat.
5)Cut way down on trans fats (processed foods in the supermarket and in many fast foods)
6)Eat more fish and nuts
7)Keep portions moderate, especially of high-calorie foods.
8)Keep your cholesterol intake below 300 milligrams per day.
9)Eat a variety of foods (do not eat same nutrient everyday)
10)Maintain an adequate calcium intake.
11)Try to get your vitamins and minerals from foods, not from supplements.
12)Maintain a desirable weight. (exercise!)
13)Do not smoking!

well, for the next post agenda:

• 
  
  how to calculate your body mass index (BMI).


• 
  
  how to maintain your calorie intake for everyday meal.

How can i exercise in my room?

I found the concept of "bringing the gym to you" brilliant. You have absolutely no excuse saying that "you're too tired", "the gym will be full", "oh i'll go tomorrow" .You can use your bedroom as your gym. You only need to spend only 15 to 20 minutes per day to do your own exercise..

Try this at your room...

Push-up

STEPS:

1)Firstly,place your palm to the ground in prostrate situation.

2)Bend your arms, bringing your chest within two or three inches of the ground. Inhale as you go down. Keep straight!

3)Push against the ground to straighten your arms, lifting your body back into the starting position. Exhale as you come up. You've just completed one push up

5)Repeat the steps as many times as you can

Sit-ups

STEPS:

1) First,lay down on the floor/ground

2)Then,place both of your hand to the back of your head

3)Pinpoint your eye to your comfortable eye view level

4)Make sure,keeping your heels and toes to the floor.Then,slowly lift your head,followed by your shoulder blades.

5)Repeat the step until 100 times

Lunge

STEPS:

1) Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2)Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
3)Keep the torso straight and abs in as you push through the front heel and back to starting position.
4)Don't lock the knees at the top of the movement.

Stay healthy and enjoy your life to the fullest!!!

It’s not about a perfect body-it’s about a healthy body!

Three key parts of well-being are nutrition, exercise, and stress management. All three areas are vital and should balance each other in order for you to achieve total fitness. Plus, being healthy is one part in your life so that you could enjoy your life to the fullest!

If you have everything in this world it does not mean that you are still healthy.

Dieting is not nutrition! Dieting is a temporary (often unhealthy) solution to weight management. The real solution to a healthy body is a daily lifestyle of nutrition. Want to look good? Want to live long? EAT WELL!

The recent statement by the Health Minister Datuk Liow Tiong Lai that overweight and obesity among Malaysians needs urgent attention. Moreover, even former minister of Malaysia Tun Dr Mahathir Mohamed also claimed that more than tripled with four out of every 10 Malaysians above 18 years of age are now being either overweight or obese.

How much is your life worth to you? Ten bucks? Fork it over!

"You already have one essential component - your body"
Alwyn Cosgrove, C.S.C.S, co-owner of Result Fitness

'Stomach capacity can increase 25%

during pig-out and wont shrink back

to it size for another 2 weeks'

-Men's Health issues October 2001

Body weight exercises can helps stay lean but to add muscle and torch fat faster, you need tools that add to the difficulty of those movements, and you need some iron. It is nowadays trends to have their own home gym instead of wasting time and money by going to the gym.

Your hard work begins in the gym, but your kitchen plays an equally big role in your transformation. "How much you will eat depends on how much you want to weight". Always eat like a man and lose weight like women. Plus, life and sport occur in three planes of motion, and working your muscles from multiple direction can help prevent joint problems and muscular imbalances plus its can boost your metabolism.

Make your body as an open system and not

the closed or isolated system