Keep Exercising and Keep Working

It did not feel the time is running very fast. It seems like yesterday new year 2013 has just begun, but even this time, January is almost gone. And one more thing that surprised me, that I actually work at a company that handles the health sector in terms of technology. Working in the health sector is one of my new year resolutions, right?. I am working in a company from Germany, but it also has several branches in my country, Indonesia. Indeed, the company is not purely talking about health, but at least it offered a healthy life in the form of technology solutions to support health. Currently I am still undergoing the training work, and it will run for 3 weeks. I wish I could develop my knowledge and skills here, because I met many great people.

Working at this company certainly has its challenges. One such challenge is time. The division of time is one of my homework. A lot of people are busy, and dissolve in their work routines. So that many of those who forget to take care of their own health. I realized, when later I've actually worked in full, I would have had a more limited time. Maybe I could go home until the evening. On the other hand, I must keep exercising regularly. Of course I don't want to if my work makes me not able to keep exercising. Therefore, it is very important to think of strategies that we can still exercise, but also to keep working properly.

Exercising doesn't have to be done in the afternoon

We can see that it's not uncommon a Gym also filled by people at night. I once asked them, that some of those who workout in the evening due to the work reasons. Yes, from here I conclude that the exercise can be done flexible. Many people think that exercise is only performed in the afternoon only. In fact it's an ancient statement, because exercise can be done anytime, as long as still within the bounds of reasonableness. Practicing at night is not a problem, as long as we also continue to regulate the intake of our nutrients, and our bedtime. If you want to burn fat, you can also do cardio in the morning. Jogging in the morning can also make us more fresh to face challenges in the office where we work.

Don't ever force yourself to exercise

One more thing needs to be noted, that if our bodies are not able to exercise, so don't push our body to exercise. If we work hard enough at the office, maybe we actually have a lot to burn calories while working. Unless the jobs just sit in a chair looking at a computer screen. In reality, only our own who really knows the condition of our bodies. Avoid push yourself, so it does not make us be an athletica nervosa sufferer.

Create a schedule of activities

We need to create a schedule, so we can actually regulate our activities. Sometimes the work is unpredictable, it could be we are faced with work piling up and forced us to overtime. Therefore we also have to learn to be smart in the rotating schedule. I myself have some rotation schedule, because I had to adjust my work schedule. Usually, I didn't exercise on Sundays. But now I put Sunday in the list of my workout time.

Work is an obligation for us to be able to earn an income. Without working, we can't live. However, a healthy life is also a mandatory requirement all humans. We could not really enjoy our wealth, if we keep sickly. Therefore, we still need to exercise regularly and maintain our health. So keep working, keep exercising, and keep healthy everyone.

The Facts About Body Muscle

Muscle is the reason why we could move our bones. If you have good muscle shape, it will support your appearance and your strength. Dense and dry muscle is the dream of most of the sports and fitness enthusiasts. Therefore, the muscles become the object of a priority when we do exercise, especially weight training. However, often we do excessive exercise, so it makes our muscles do not develop properly. Therefore, it's important for us to know the facts about our body muscle first, so that we get to know more about it. Consider the following facts:

The injured muscle is good

When we do exercise by lifting weights or push-ups, in fact it will create microscopic tears in the muscle fibers. Then the muscle will send a signal to the nearest cell to move. These cells are quickly forming proteins in the damaged part, and the improvement process will result in developing muscle. Therefore, if we lack the protein, the muscles are damaged would be difficult to repair. And we will feel the difference the new muscle that we practiced for about a week after doing the exercises.

3 types of muscle

In our body, there are three types of muscle: cardiac muscle contained in the liver, smooth muscles lining the organs such as the stomach, and skeletal muscle that attach to bones via tendons. The skeletal muscle is a type of muscle which do the most work. Muscles are taking part in 30-40% of your body weight. This is the kind of muscle you see standing out in the body of a bodybuilder. But, the strongest muscle of the body is the masseter muscle used for chewing

Muscle growth period

When we were kids, the muscle will grow naturally and the numbers continue to grow. But when we are entering puberty then number was fixed and did not grow by itself again. In fact, the strength of a person's body can be seen from the large of their muscle fibers. The larger the muscle fibers, showing how powerful the more you look.

Muscles can be tightened

Each muscle fiber is not created equal. There is a kind of slow-twitch muscle, there is also a twitching rapidly. The number of both types of muscle are determined by genes. To train the muscles are slow, it can be done with weight training routine.

Muscles have IQ

When you do an exercise of martial arts, and use your legs to kick with powerful, then the brain will send signals to nerve cells, telling the muscles in the arm, back, center, and feet to make the contraction. During exercise, the brain and the muscles will often communicate, and you become more coordinated.

Hormones in the development of muscle

When men do lift weights, testosterone will produce more, and this will make the enlarged muscle fibers. That's why women will not have the muscle of man. So what if she wants it? So they spend all of their time to train harder and give special nutrition.

Who is stronger, men or women?

The men known to be more powerful than women, because they have more muscle. Research also shows that 50% of muscle men are stronger than women. But when they are factoring weight with muscle weight, they found that women were more powerful than men. This was disclosed by Wayne Westcott Ph.D., CSCS

Why does it seem so difficult to workout?

For years, scientists thought that the burning sensation is the result of the body that produce lactic acid, which causes the body to rest while too hard workout. But the University of California discovered the real reason why the muscles undergo combustion. While indeed it was caused by the burning of lactic acid, the body is not resting while doing exercises. The harder you workout, the body will use lactate as an energy source more efficiently. This means you have to do it longer and harder.

Muscular body parts that provide ideal posture

Someone said to have a good body shape if they have good muscle shape form on : Muscle Leg, Thigh Muscles, Abdominal Muscles, Muscle Backs, Chest Muscles, Shoulder Muscles, Muscle Arm (bicep and Tricep).

Hopefully the information about the facts of the muscles of the above can be useful for you. So you can treat your muscles properly and not arbitrary. Keep everyone healthy :D

Push Up to Train Chest Muscle Strength

Push ups are one of the types of body weight training, that is weight training using our own body weight as the burden. Push is a very popular practice, because these exercises can be done anywhere, anytime, and can be done without any special tools. Push ups are a strength training refers to large-muscle building, especially in the chest. In addition, the push-ups can also train the muscles of the back, shoulders, arms and abdomen. Although this exercise is quite well known, but not rarely, there are people who did the wrong position. The body is not straight is a mistake that many people do.

In addition to muscles, push-up exercises are also believed to have many benefits for health. Among such as preventing osteoporosis, we know that weight training is an exercise that strengthens bones, and it will feel when we get older. For men, push-up exercises will help to increase testosterone levels. Of course this will increase a man's virility.

Push ups have a lot of variations, and these variations depending on the muscle movements that want to be trained. In the chest muscles, we need more specific exercises for each part. The specific parts of the chest that were trained to produce great results is the upper area, lower area, and internal area. Thus the required push-up variation is different also.

To train the upper chest, we do the standard push-ups. To train the lower chest, we can use the decline push-ups or push-ups with your feet in place on the seat. To train the internal area, we can do close grip push-ups. There was also a wide-grip push-ups that reach a wider chest muscles, as well as the shoulders and triceps. Here's how to do the movements push ups.

Regular Push Up

• Position your body, face down like the picture above.
• Straighten your legs and your body.
• Stretch your hands shoulder width apart.
• Then start to bend your elbows so that your upper body down and almost touching the floor.
• Then return to the starting position and repeat the movement.

Decline Push Up

• Provide a bench or a gym ball to put your feet.
• Take a prone position as in the regular push up and put your feet on the bench.
• Straighten your body and your feet.
• Stretch your hands shoulder width apart.
• Then start to bend your elbows so that your upper body down and almost touching the floor.
• Then return to the starting position by straightening arms.

Close Grip Push Up

• Position your body, face down like the picture above.
• Straighten your body and your feet.
• Put your hand in front of your chest so that your thumb and index finger under your chest.
• Then start to bend your elbows so that your upper body down and almost touching the floor.
• Then return to the starting position and repeat the movement.

Wide Grip Push Up

• Position your body, face down like the picture above.
• Straighten your body and your feet.
• Widen your hands, approximately 20 cm to the left and to the right of your shoulder.
• Then start to bend your elbows so that your upper body down and almost touching the floor.
• Then return to the starting position and repeat the movement.

That kind of push-up movements, which struck me as being a base before you learn the variations of other movements that have a higher level of difficulty. There is one important thing to do push-ups and other weight-bearing exercise, that is the setting of respiratory. Setting it up by take a breath on the movement of light and breathe out on the heaviest part. Moreover, the straight posture should always be considered.

Don't impose higher quantity if you are not familiar or you're new in doing push-ups. 10-12 reps x 4 sets may be an amount sufficient to do your exercise. You better have a set amount that much although the number of reps a bit, rather than the number of repetitions that many but only a few sets.

For the best workout results, practice it regularly. Keep healthy, everyone.

Bodyweight Training is My Favorite Exercises

What is bodyweight training? Maybe some of you are familiar with this term. Bodyweight training is weight training using our own body as a burden. Bodyweight training does not require any special equipment. These exercises use the body weight as a burden to help increase strength and muscle growth and burn body fat. Because it requires no special equipment, and using our body weight, therefore this exercise can be done anytime and anywhere. Moreover, this exercise also does not require a fee, and therefore the bodyweight training became one of my favorite exercises, hehehe.

Actually, the bodyweight training is already very familiar to you. Push ups and sit ups are kind of bodyweight training that is very popular. You should know that most of the weight training that i do to get my ideal body is bodyweight training. Because ever since I first started my fitness program in february 2012, I have never worked in the gym, I do it wherever I want, and most of my practicing at home. The only weight training equipment I have is a pair of dumbbells each having a weight of 4 kg. And as I write on the "About Me" page, I do not use drugs slimming body. I do it in a natural way.

Then, Whether we can burn body fat and get the ideal body, although we did not go to the gym? The proof is my own body, i can do it, why you can't? Of course exercise is done is a combination of cardio and weight training. However, what I mean here is the type of weight training that I was doing mostly bodyweight training, and i didn't use any type of tool as diverse as in the gym. Of course we can think that in ancient times, not yet built a gym, didn't it? 

After all, there are so many combinations of bodyweight training. Push ups and sit ups are only small part. There are still other types of exercise such as crunches, plank, triceps dips, lunges, squats pistol, wall sit, and many more types of exercises to build your muscle body ideal. Even push-ups can still be divided into a variety of movements such as decline push ups, incline push ups, wide grip push-ups, and many more kinds thereof. So, you can train all the muscles of your body just by using your body weight.

Because bodyweight training can be done anytime and anywhere, of course, is very useful for us are super busy. Because of course the gym is not going to want to know whether you are a busy person or not. They will not adjust to the time we have, but we are the one who must adapt to their time. I myself, do not always punctual in doing workout. But clearly, I've set the day when I have to practice, and when I need to rest. What is clear, early morning and late afternoon is the ideal time to do a workout. Even for me, push up is already just like a snack for me, because suddenly I could just do it even in the middle of my busyness.

If we do this exercise seriously and regularly, it will provide excellent benefits as well as other types of strength training. Of course, our bodies will be more toned, because this exercise can increase calorie burning and muscle building. Bodyweight exercise can suppress our appetite, and it will be an important factor in running a healthy diet program. One of very important benefit of course is to increase our bone density. One thing I love about bodyweight training is that we will train more muscles in one type of exercise. We can see when we're doing push-ups exercise. Although the push-up has the objective of training the muscles of the upper body, such as chest, but while doing push-ups, in fact we will also train our triceps, back, and abdomen.

Seeing all the advantages of bodyweight training, it feels there is no reason for me to not make it as my favorite exercise. A workout that is simple, inexpensive, but provide amazing benefits. All it takes is determination and discipline in doing so. So how about you?

keep healhty all :)

How Does The Fat Burning Supplements Work?

Have you ever thought to lose weight by eating fat-burning supplements or diet pills? And then, maybe you will imagine, when you consume the supplement, then you instantly and miraculously become slim, because the ads on television show like that. You think by consuming fat-burning supplements, it would be a shortcut to get the ideal body shape, so you were willing to buy supplements although the price is quite expensive. If that is so easily the supplement  burns your fat, then why still are so many people who are obese? While they have been consuming the fat-burning supplements. Are the supplements they buy were less good? or the price is too cheap? Sometimes I want to laugh if someone were to have thoughts like that, I do not mean arrogant or mocking. But think about it, is there any good things in this world that can be obtained instantly and quickly? All it took effort and sacrifice, isn't it? So actually, how does the fat burning supplements work?

Supplements as a energy booster

So far, the fat burning supplements won't work magically as you often think about. Our bodies are not going to suddenly slim after taking it, even just to drop 1-2 pounds of your weight. Because the human body is a complex machine and the art of God that is difficult to understand. Our body is not a car engine that can be easily modified, because it requires special treatment to understand. Fat burning supplements is a artificial compound which serves as a booster so we can burn more energy. Or you can imagine a power booster that makes the car go faster, so the power booster will not work if the car is not running, right? Similarly, the fat burning supplements will not work if you just sit down and be quiet, so you still have to EXERCISE!

One thing that we need to remember is that we have carbohydrates, fats and proteins as the principal energy source. And carbohydrates are the primary energy source that was ranked first used by our bodies. And also there is a statute of time, when is the body uses the energy sources. I have often said that fat is a energy reserves, which will be used if the carbs are exhausted. While protein is used to build up the body's cells, and mostly stored in the muscles, which it will be used it when in a state of extreme urgency when we actually run out of energy.

Different exercise, different energy source

In order for fat burning supplements really work, of course, we have to make our body in a condition when fat is used as energy. But the reality is fat burning supplement not only spur the fat burning energy. When you are in a condition when the body uses carbohydrates as an energy source, the supplement will also spur energy derived from the burning of carbohydrates. When we did a quick run or weight training, the carbohydrate is to be maximized. But if we do weight training then do brisk walking or jogging, so the fat will be burned up as energy when jogging. So, when you consume the fat burning supplements, it's not just the fat that will be driven as an energy source. It all depends on what type of exercise you are doing. When swimming, and when push ups, certainly the type of energy that will be driven differently.

I never eat fat-burning supplements, but I prefer to use black coffee or green tea as a natural boosters. The main content of the fat-burning supplements is caffeine. Of course, naturally caffeine contained in tea and black coffee. But wait, the caffeine in black coffee and tea will work as a good energy burner if you took NO SUGAR, once again NO SUGAR. So if you are not familiar with a bitter taste, maybe this will not be easy. But the most important is now you already know how the work of fat-burning supplement, isn't it? But whatever it is, for me everything that is natural is better than something that is artificial.

So, keep healthy all. :)

Consider These Things When Jogging in The Morning

As we have known, that jogging in the morning is one effective way to burn body fat. Why is great for burning fat, because when you wake up in the morning the levels of carbohydrates in the body is exhausted. Besides being able to burn fat, jogging in the morning can also burn our spirit to start our daily activities, because it will make your body and mind more fresh. Although, jogging in the morning have a nice benefit, but sometimes there are things that we often forget, or even we do not know about how to get the optimal jogging. Therefore, try to consider these following things.

Drink water after waking up.

Without us knowing it, we lose a lot of fluids during sleep, and within 8 hours during sleep, our bodies are also not given fluid intake. That is why when you wake up, your body will also be in a state of dehydration. If your body is in a state of dehydration while jogging, this will cause muscle cramps and lower your heart rate. So, after waking, immediately drink 1 or 2 glasses of water, to keep the body hydrated before and during jogging. However, I once said, "if you want to burn fat, do not eat anything before jogging. Allow your stomach in an empty condition". That's right, what I meant was EAT something that contains calories, whereas we know that the water contains no calories. Another case if you drink a glass of sweet tea in the morning, because it contains calories.

Having enough bedtime at night.

It is also one of the things that often go unnoticed. Sometimes because you so want to jog in the morning, you often forget what night when you have enough bedtime or not. If you are sleepy while jogging in the morning, it will reduce the performance and the results you get. Exercise performance will be much better if you have enough bedtime and sleeps well at night. So, if you have less bedtime at night, it's better not to force it to go jogging in the morning. Or if you do have a schedule of jogging in the morning, make sure you sleep soundly and timely to sleep at night.

Wake up early.

If after jogging you have to go to work, to school or whatever your activity, so don't let your jogging time interfere with your daily activity. If your time is very tight, it will make you rashly when doing jogging, so you can not enjoy it and it and will increase the potential to cause injury. So, you better get up early to give time gap between jogging with your daily activities. So you will get the best result, and it also doesn't interfere with your daily activities.

Plan your jogging.

If you really want to do jogging, you better have planned in advance. Set your jogging schedule, so you do not get confused when in the morning to find the jogging track, or preparing for sports shoes. Also make sure you do not force yourself to jog, it means if you've been jogging 3 days in a row, take a day to give your body a rest.

Don't skip your breakfast.

This is the most important and often forgotten. After jogging, if you are in a hurry condition, then you often skip your breakfast time. Therefore, get up early, as above, would be an important thing, because it's also associated with your breakfast time. After the exercise, of course, the body needs nutrition to replace the lost energy and repair the damaged cells. Water is the first thing you should meet, then have breakfast with complex carbohydrates and high protein foods.

Are there any of the things above that you often forget? Or is there something else which should also be considered? Do you have other suggestions? :). Hopefully your jogging activities become more optimal and your body more healthy. Keep sporty!!

The Best Food To Be Consumed After Workout

In my previous article I discussed about the physical exercise, which in fact, is an activity that damages the body's muscles. Thus, we need a proper nutrition to repair it. After the workout, we are strongly recommended to consume something 30 minutes later. After the exercise, the body loses energy, we should not lose energy in a long time, because it would be harmful to our muscles. However, the food we eat also should not be arbitrary. Foods in high cholesterol should be avoided, as i explained earlier. Here are some examples of the best foods to support energy recovery and repair our cells, or also known as post-workout food.

Chicken breast

Chicken breast without skin, bones and fat are good sources of protein. 100 grams of chicken breast contains approximately 29 grams of protein. Surely this is a high number to support our muscle repair. Let's not cook it by frying, boiling is the best choice.

Whey protein

This nutrition is usually presented in the form of dairy products. Whey protein is a rapidly absorbed protein supplementation, so it can be consumed before and immediately after the exercise is completed. In addition to repair the muscles, whey protein will also maximize the muscle growth.

Salmon and Tuna

-In addition to having a high content of protein, salmon is also rich in Omega-3 fatty acids. Protein for muscle growth, while omega-3 fatty acids in salmon play a role in reducing muscle damage after your workout.

-Tuna contain potassium and essential fatty acids that play a role in controlling blood pressure. Tuna also has Omega-3 fatty acids that help to prevent rheumatic. In addition, this fish also contains selenium which plays a role in the disposal of toxins from the body, especially in the liver.

Boiled eggs

It's still be my favorite one, it has a high-quality protein, but it's cheap and easy to get :). Indeed, it has been a long time, common people make the eggs as a source of protein, especially in the egg whites part. However, egg yolk also contains phosphatidylcholine which prevents the buildup of fat and cholesterol in the liver. 1 egg boiled whole, contains approximately 6-7 grams of protein to help repair your muscles.

Spinach.

Are you remember "Popeye the Sailorman"? Yes, he likes to consume spinach, and this is not just fiction that that spinach makes us stronger. Spinach has a high content of iron, an important mineral for muscle formation. Iron is also a constituent substance hemoglobin in the red blood cells.

Brown rice

This rice contains complex carbohydrates, but it also has a high fiber content. So that brown rice is very suitable to be consumed after the workout as an energy source. Other foods that can be used as an alternative to get the complex carbohydrate is sweet potato, because it also contains vitamins and minerals to replace the lost energy.

Apple and Avocado

Apples contain vitamin C and potassium that is high enough. You can also get fiber from it. Having a low sugar content caused apples are often used as nutrients required in the diet.

Although avocados contain fat, but the fat is a good fat and it's needed by the body. Avocados contain at least 11 vitamins and 14 minerals. Avocados are also rich in protein, riboflavin, niacin, potassium, and vitamin C that the body needs for recovery.

Almonds

Almonds contain vitamin A, vitamin B, vitamin E, and minerals. Almonds are commonly used as a mixture. You can mix the almonds with raisins and sunflower seeds as snacks. Or you can also make Almond Cake as an alternative. This snack will provide your intake of protein and carbohydrate with a more attractive appearance.

So, don't let yourself starve after exercise. Immediately replace the energy lost during the exercise. The right food choices will make your workout activities become more leverage. :)

Exercising Is An Activity That Damage The Body

Wait a minute, don't negatively prejudiced in advance with the title of my article. Or even, then you feel regret because of exercise that you have done. Or also you may think I'm joking, because obviously exercise is closely related to health. But in fact, exercising is an activity that will damage our body cells, reducing the body fluids, and make our body creates many of free radicals. In order that the facts are not really harming our bodies, then we should know that exercise should be accompanied by other activities as neutralizers. The activity is a healthy diet. Thus the exercise must be combined with a combination of a healthy diet, so that we get a good benefit from the exercise, not the opposite.

Sometimes I think that a healthy diet without exercise is better than just exercise without a healthy diet. But clearly, doing both would certainly give better results. Because frankly, they were like the couple "romeo and juliet",  that are difficult to separate in order to have a healthy and ideal body shape.

Damage the muscles of the body

Exercising is damaging cells of the body, even damage the muscle. That's the true essence of a physical exercise. As you want to change the shape of your homes, you have to ruin it first, so then you can reshaping your house by using the combination of cement - a brick - and paint, so you can make your house be more beautiful . So when we damage the muscles of our body, we also have to fix it again by eating foods that contain nutrients that are good. Remember! protein is the main food of our muscles, whey protein is one such example. But we also must not forget the other nutrients such as carbohydrates and fats. When we do exercise, we are going to run out of glycogen in the muscles, and therefore we must immediately consume rapidly absorbed glucose/carbohydrate, such as banana or papaya . Because if not immediately returned, then the muscle will shrink.

Loss of body fluids

As often as we all know, water is a very important component. Because, when you exercise, especially heavy exercise, the body will lose a lot of fluid. Therefore we shall replace it, if we do not want to become dehydrated. When you exercise heavily for more than 40 minutes, then you must consume isotonic drinks, to return the body ions. What is clear, immediately replace your water intake to keep your body hydrated.

The formation of free radicals

Apparently, doing heavy exercise, will make our body creates a lot of free radicals. We know that free radicals cause a lot of damage in our body that cause the aging. So you will need foods that contain Anti Oxidant to ward off free radicals, which are foods that contain lots of vitamin A, E and C.

Many of us who say that, "I have been doing regular exercise, so I'm free to eat my favorite foods". What if your favorite foods are high cholesterol foods? Do you know this formula:

Free Radical + High Cholesterol = Rapid Plaque in the artery

Yes, when free radicals met with cholesterol, it will lead to the formation of plaques in blood vessels quickly. Obviously this will cause circulatory problems. Stroke and heart attack is an example of the result of the blood circulation is not smooth.

Once you know the truth. Do you still think that exercise alone is more important than a healthy diet? Exercise is very important, but we should not make our own rules that is inconsequential, so then we aren't actually get such a bad thing. A healthy diet with regular exercise is the best combination. So, be thoughtful toward your body. :)

Don't Be Afraid To Do Weight Training, Ladies!

Women go to the gym? Certainly it was not a stranger anymore. Currently, many women who want to change their pattern of life to be more healthy. The desire to lose weight and burn body fat makes a woman must learn about diet and how to do a right exercise. In the community, especially women, there are a lot of wrong perception in the diet, and I have often explained in my previous articles. But apparently, there are some misperceptions experienced by women in exercise, which led to their weight loss programs fail.

Fear of having big muscles.

Apparently a lot of women are afraid to do weight training on the grounds they are afraid, if their bodies would later be stocky and muscular. Ladies, the reality is a hormone that is owned by women, in contrast to the hormone that is owned by men. Men have testosterone, while women have estrogen and progesterone. The hormone that causes the muscles to be great is the hormone testosterone. Women are also have testosterone, but the amount of testosterone of a woman 10 times smaller than the male. Moreover, the body of a woman on the other hand only spend about 1/100 of the amount of hormone secreted by the male. So you will not have stocky bodies, such as Arnold Schwarzenegger, unless you use steroids.

Fear of loss of femininity.

The opinions about weight training will make a big muscle, also later led to the perception if the woman doing weight training, then they will miss his feminine side. Because there are people who say that women is identical with a tenderness, so if they likes to lift weights, then they will lose their tenderness.

I just looked, that the women who do weight training properly, will further support their femininity. Because of their body shape will be more presentable, it will make them look right when wearing any type of clothing.

Some people also argue, weight training will shrink women's breasts. Of course this is just a myth. Because reality, weight training will make "their treasure" become more dense, containing, and uplifted. Obviously this will make it look more beautiful.

Just training the only certain body parts.

One more error that occurred in the perception of weight training, which is just training certain body parts only. Actually it's also going on not only by women, but women are more likely to do so. In women usually will tend accumulate the fat in the waist and abdomen, and they don't care about the other parts. So many women who exercise focuses only on certain parts only. It's less true, because we have to train all body parts ranging from the upper body, the middle and the bottom. All should get its share of each, especially the upper body. So don't ever say "I just want to tighten my thighs only, so i don't need the chest exercises", because this opinion is WRONG.

There are so many benefits, when women put the weight training on their exercise program list. Weight training will prevent you from osteoporosis when you are entering the menopause. The weight training will improve your posture, strengthen the heart, and of course will make you more confident. What is clear, if you want your weight loss program successful, proper diet and also do weight training. So Ladies, are you still afraid to do weight training? :)

Athletica Nervosa - A Disorder of Excessive Exercise

Exercising is indeed important, even is something that must be done if you want a healthy body. However, what if we do the exercise excessively? Surely all that excessive is not good, isn't it? Athletica Nervosa is an obsession of exercise excessively. The reason is the obsession of someone who wants the ideal body shape. This will not only bring a person experiences an eating disorders (Anorexia Nervosa is an example), but can also make a person obsessive about something, like exercise excessively. In other words, the person will become addicted to the physical exercise.

The patients of athletica nervosa have the notion that exercise is an obligation in life. They have such thoughts, as a desire to get the ideal body weight, and even tend to be skinny. Not much different from Anorexia Nervosa, Athletica Nervosa patients will also tend to impose themselves. This disorder also has a majority of patients were female and aged between 12-19 years. Because they are addicted, so they will always feel restless when skipping the time to exercise. They often exercising beyond what the body needs. Even when they are sick or injured, they still do a heavy exercise.

There is some strange habits that often do by the sufferer. They usually have a high obsession in diet, so when they skipped the exercise time , they will punish themselves by pausing their eat activities. Athletica Nervosa sufferers also often steal the opportunity to exercise, even when they're working in the office. Try watching your friends at the office, is there anyone who secretly hiding to exercise? :)

The impact of this disorder is the sufferer will experience easy to lose energy, menstrual irregularity (for women), bone weakness and increased risk of osteoporosis because too often impose the body gestures. Athletica Nervosa also have a psychological impact on the social life of the people, because they will tend to become anti-social, they would prefer to spend their spare time with exercise rather than social activities.

Of course this would be very unfortunate, that exercise should be a fun and healthy activity, instead of giving a lot of losses. If you want to have a healthy body and a stress-free, of course we have to exercise regularly and in accordance with the dose. Remember all that excessive is not good. 

Keep sporty everyone!!

The Art of Practicing Yoga

It's already few weeks I studied yoga with a purpose as a replacement if I get bored of practicing cardio. I am self-taught in learning yoga practice, and  i'm not using yoga instructor or joining a yoga studio. I just rely on books that I bought, which contains guidelines yoga movements. The first time I practiced yoga, it is quite difficult to practice the movements at the advanced level, but after a few weeks of this, a lot of the benefits that I felt, even more than the physical effects. It was indeed as if i'd been doing a meditation. This is what motivated me to seek more information about yoga.

Yoga, so far i think only as one of the sports movement alone, but it turned out is more than just physical exercise. Physical exercise is only a small part of yoga itself. Yoga is derived from the word YUJ (Sanskrit), which means a single unit (to unite, to joint or to connect). Which means that yoga is an activity in which a person focuses his whole mind to control; concentrate; regulate the senses and the body as a whole. Yuj is to focus your mind or equal with meditation, with the aim to center one's thought, to concentrate oneself or to meditate deeply.

Yoga originated from India more than 3000 BC ago. And yoga is synonymous with Hinduism and Buddhism. There was even a conflict in other religions due to differing views on yoga, and there are religious sects that forbid the practice of yoga. In terms of spiritual, it is quite difficult to study yoga in an instant of time, and I prefer to learn yoga with a priority as physical exercise.

There are nine yoga flow that so far I'm concerned, namely: Jnana yoga, karma yoga, bhakti yoga, yantra yoga, tantric yoga, mantra yoga, kundailini yoga, hatha yoga, and raja yoga. And the most often used as a general physical training in public is "Hatha Yoga". This stream focuses on techniques asana (postures), pranayama (breath though), bandha (locks), mudras (gestures), and deep relaxation. Hatha goal is to maintain body balance alarm with five principles of yoga practice (practiced regularly, breathe deep, well-balanced diet, adequate rest, positive thinking and meditation).

Yoga is the art of exercising is smooth and not rushed. The exercise that combines mind, breathing and physical strength has a lot of asana postures that connote different. Asana or posture settings, provides a lot of benefits including flexibility for muscle, bone and ligament strength, and balance hormones. There are around 840,000 asanas in yoga, and there are many options that can be used by everyone from children to seniors. So, the practice of yoga can be done by all ages.

Practicing yoga also means training your concentration. Because the asanas will make us aware of every part of the body, so our thought would focus on the conditions at that time. This is the same as when we do meditation. When we only focus on ourselves right now (while doing yoga), then we will throw our problems in the past, and the other thoughts. And it's also what makes yoga can relieve stress.

People doing yoga called Yogi. For you are a beginner who wants to try to practice yoga, I suggest using a yoga instructor. Because this exercise also has many risks if performed incorrectly. Besides the issue of physical injury, incorrectly movement  can also be harmful to the brain. Yoga exercises properly will provide tremendous benefits for your body, in addition to physical health, yoga will relieve you from stress and improve your concentration.

How The Pattern of Exercise For Burning Fat

This question is also one of the most frequent questions I have come across. Many people who already exercise vigorously, to lose weight, but does not deliver results, and their weight is still not diminished. The first thing I emphasize is that must be disposed of to lose weight is FAT, not water or food you just ate.

I see lots of people who exercise hard, morning-noon-evening exercise, but does not give good results. Why is that?? Because they do not understand the concept. They just think, more frequent exercise, it will be easier to lose weight, although it was very painful. It would be too sad those who have a presumption like that.

The right exercise would make us happy and relieve stress, not the opposite. Then, how the pattern of exercise is good for burning fat?. The best exercise to burn fat is by doing cardio, but with notes, carbohydrates in our bodies is up, while doing cardio. Therefore, a very good time to do cardio is in the morning after waking up and before breakfast, because carbohydrates have been used as energy when we sleep.

However, what if we can not do it in the morning? I can only work out in the afternoon. Good question. If you exercise in the afternoon, you have to combine weight training with cardio. That is by doing weight training first, then ended it with cardio, either by treadmill, swimming or yoga.

"We do weight training before cardio", intended to make carbohydrates in our body burned as energy. Energy source used for weight training is carbohydrates, therefore, you are not encouraged to do weight training in the morning after waking up. Then after carbohydrates had been exhausted, then we do the cardio that use fat as an energy source. When our bodies still store carbohydrates, then cardio will use carbohydrates for energy. The fat will be used, when our primary energy sources are depleted.

You have to know the effective and appropriate ways to burn your fat. You have to do it regularly, at least 3 times in one week. Exercising for 1 hour at practice in the afternoon is a good time, with an estimated duration 40 minutes of weight training and 20 minutes of cardio exercise. And of course, do not forget the nutrients you eat. When your exercise is complete, immediately meet the needs of your water, and eat foods high in protein, to repair the muscle cells that you train during the exercise. Being healthy is not torture yourself.

Running Safely and Correctly

Running or jogging is cardio exercise favorite of many people. Sports that rely on your feet as a footstool, it is better to lose weight, burn fat, and relieve stress. Running or jogging is a sport that is also cheap and easy to do, just takes a long trajectory in the form of roads, can also be done in the field. Moreover, there are many cities around the world to implement the "car free day", like where I live, every Sunday at 05.00am - 09.00am. This could be a facility to make jogging track, uninterrupted with motor vehicle traffic.

However, although this sport looks easy to do, but often we forget the factors that support our security, the rule of running safely and correctly. Thus, many people often feel pain after jogging or running, even not uncommon that also injured. It is very important to consider several things that support our security before, during, and after the run.

1. Use the correct shoes. 
Use the right shoes for running, use the athletic shoes, do not use soccer shoes for jogging. Check also that your running shoes still fit for use or not, if the footwear have potholes, you better replace it with a new one. Do not forget to use socks as well so as not to cause blisters on the feet. Use shoes that fit the size of your feet, and you feel comfortable wearing them.

2. Eat a few hours before running. 
Choose slow absorption foods, so that will supply your body with energy for the next few hours, and just before exercise. But if you want to eat near the time before the run, eat rapidly absorbed carbohydrates such as bananas. Unlike the case if you run in the morning, you better not eat before running, to burn fat.

3. Stay Hydrated
When we run, it will be a lot of body fluids are lost. However, it has spread the myth that drinking water will only cause cramps. Cramps can be treated promptly with how to breathe deeply through your mouth or a good warm up before running. It is important to keep sufficient water in the body. Drink water before, during, and after exercise to prevent dehydration. If you ran for 1 hour, drink isotonic drinks after the run.

4. Warm up and stretch before running. 
When running or jogging, the first is to warm up and do it with ease. Start your running or jogging slowly walking first and then slowly add the speed until a constant conditions, do not immediately step on the gas to run fast. When stopped, too, gradually reduce your speed to a stop. This is to avoid a shock to your muscles. And most importantly, not to do many stops or walking during the middle of jogging, this will only make you feel more tired.

5. Watch Your Posture. 
The attitude and the correct body position will also prevent you from the risk of injury. Do not run with an upright body position, when you run, your body should be leaning forward. Do not land with the heel, but stepping with your foot. And do not do overstriding, that mean you lengthen step when running, so the heel will hit the ground first, followed by a full foot landing. It will look effective to increase your running speed, but in reality it will only slow down your pace. This movement can also cause injury to your feet. Therefore, pay attention to the way you run until you run a natural movement. Keep your steps to stay balanced and stay close to the soil surface.

6. Notice your breathing pattern. 
Arrange your breathing while running, so oxygen can get in on a regular basis. Breathe in through your nose and out the air through the mouth, take a deep breath and slowly remove it.

7. Do not run excessive exercise or overtraining. 
Our bodies need adequate rest for recovery. Adequate rest for recovery has a great influence on the speed and strength in running. Running every day and the distance is too far can result in injury. If you want to do long-distance running, start with shorter distances first and then add your running distance gradually. Give your feet a day to rest.

Running or jogging is a sport that is cheap, but it would be dangerous if you forget the safety factors, because I have ever had a bad experience, so it's important to keep running safely and correctly. Please consider the above factors and I believe you will get the maximum benefit from jogging and running for health. Keep healthy.

Fun Activities To Burn More Calories

To make the body can burn more calories, can be done also with other activities besides sports. There are many fun activities to burn calories and make your body increase metabolism.

Singing

According CaloriesPerHour, to sing for 20 minutes, you can burn about 34 calories when singing while sitting or 45 calories when singing while standing. And the number of calories burned increase if we also increase the frequency and intensity of singing, also depends on the genre of music we sing. And this does not depend on whether we can sing good or not. When singing, we provide training to the lungs and diaphragm to work more intensely.

Dancing

Yes, it's very enjoyable activity, such as hip-hop dance, breakdance, salsa, tango, or traditional dances were able to make the whole body moves. And this has an effect similar to gymnastics or aerobic activities, maybe it can be called as happy cardio :). Keeping your body in shape while having fun.

Laughing

Watch a comedy or a funny show, and then make us laugh. Apparently it can burn more calories. Besides this way is a powerful way to relieve stress, laugh for 10 to 15 minutes per day can burn up to 50 calories. So, do not hesitate to hang out with friends who have a good sense of humor.

Hiking

For those of you who like a natural recreation, especially hiking (like me, hehehe), perhaps this is a recreational activity that is draining a lot of energy, but all tired will pay off with a wonderful stunning view of nature. Hiking can burn up to 420 calories per hour.

Cleaning the house

Maybe some of you make house cleaning activities as an activities must be done every day, for the sake of cleanliness and comfort of your home. Cleaning the house for 30 minutes can burn as many calories your body up to 80 calories.

Cooking

Apparently, cook for 30 minutes can burn calories 70 calories. It would be fun, burn calories while preparing nutrition will we eat. :)

Shopping

This activity is an activity that the majority of the fans are women. Shopping it also has health benefits, the words "shopping till drop" appears to have positive effects as well. Shopping burn up to 250 calories per hour.

Playing with kids

Following the wishes of children is something that is tiring, especially playing with toddlers. Age where they are very active and they'll cry if we do not follow their wishes. But it would be nice if we remember the cuteness of the children and that it will burn more calories. :)

Making love

In addition to maintaining harmony between husbands and wives, routinely perform this activity for 30 minutes can burn calories around 150-350 calories. But the majority of couples can burn calories up to 300 calories.

Sleep

During sleep, the body will burn more calories. That is when the repair activity of cells. Do exercise 3 hours before bed, so that cell repair activity also increases. But there is a condition; 3 hours before or after exercise, you also have to meet your nutritional needs, especially protein. It is important to meet the needs of your sleep, 7-8 hours a day.

That is the examples of fun activities that can burn more calories. By doing so, you come to know that healthy living can be done in a fun and not boring. So, be healthy :)

What is cardio exercise?

In my article "My preparation before starting a diet program", I mentioned the word cardio. So, what is cardio exercise?. Perhaps for those of you who are familiar with fitness world, already know what it is cardio. But for the layman, the term is a little unfamiliar. At first i did not know what it is cardio, I guess this is an expensive sport, it turns out, cardio is the least expensive sport. hehehe :)

Cardio is derived from the Cardiovascular. Cardiovascular System is the way of working in which the heart pumps blood, continue to let the blood flow throughout the body. So, cardio exercise is exercise that increases heart rate and involves the whole body to move, the exercise that involves all the muscles of the body to move.

So, what is the examples of cardio exercise?? in fact we are already very familiar with cardio activity. There are many examples of cardio exercise, but the most popular are jogging, running, walking, cycling, swimming, and aerobic exercise.

What are the benefits we can get from cardio exercise?.

• Train our heart to make it more powerful. this will keep us from heart attack suddenly. Since the heart rate increases, the metabolic process becomes more smoothly.
• Strengthens the lungs. With cardio training, we will also organize breathing practice, practice to regulate the amount of oxygen in and out.
• Blood circulation. Therefore, cardio training, very good for relieving stress, because the blood circulation and stimulates the hormones that cause feelings of pleasure. Cardio can also accelerate recovery of cells, for wasting lactic acid (the acid that causes muscle fatigue). If you suffer from sleep disorders, cardio exercise also has the effect of improving the quality of your sleep.
• Cardio is a sport that prioritize fat as energy. It is therefore an excellent cardio exercise done in the morning, after you wake up, and before you breakfast. If you want to lose weight, reduce your intake of carbohydrates before going to sleep at night, and then do practice of cardio in the morning.

And there are many more benefits of cardio training for health. We must do cardio exercise regularly to get the best results, at least 3 x 20 minutes in one week. Increase the intensity of your cardio from time to time, if you already familiar with your current intensity exercise. Do not impose heavy exercise if you first do the cardio, so that the heart was not surprised. And in order to avoid boredom in doing cardio, you can change the type of cardio exercise each week or as you wish.

So, whether you are still asking "what is cardio exercise"??? :)