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