Aromatherapy

Greetings to all my beloved loyal blog readers! How are you today? Hope all in a very good mood and good health too. It is quite awhile i did not update this blog indeed. By the way, for today's entry, i want to write about aromatherapy and it's benefits. Lets hear about the definition first since it is crucial to be known as well. 

Aromatherapy is a form of alternative medicine that uses volatile plant materials known as essential oils and other aromatic compounds for the purpose of altering a person's mind, mood, cognitive function or health. In other words, aromatherapy is actually a practice of using natural oils which extracted from flowers, bark, stems, leaves, roots or other parts of a plant in order to enhance psychological and physical well being. It is said that by inhaling these "essential" oils is believed to stimulate the brain function. apart from inhale the essential oils, the essential oils also can be absorbed through the skin where the oil will travel all the bloodstream and then can promote whole-body healing. 

There are 3 modes of application which are Aerial diffusion for environmental fragrancing, Direct inhalation for respiratory disinfection, decongestion, expectoration as well as psychological effects and the last one is Topical applications for general massage, baths, compresses, therapeutic skin care. Let us go one by one : 

Aerial diffusion 

The oils evaporated into the air. The aim is to give the air a specific fragrance or to disinfect it.

Direct inhalation 

The person breaths the evaporating oils straight in. This is commonly used for respiratory disinfection, decongestion as well as psychological benefits. 

Topical applications 

Applied directly onto the skin. Commonly used for massage, baths and therapeutic skin care. 

There are many popular aromatherapy products that can be found in the market today. Below are the list of those most popular picked aromatherapy products for your reference and considerations : 

Bergamot 

Bergamot is said to be useful for the urinary tract and digestive tract. Begamot also said good for the skin and skin problems caused by stress as well as skin affected by chicken-pox when it combined with eucalyptus oil. 

Clove Oil 

A topical analgesic or painkiller which commonly used for toothache. Clove oil also used as an antispasmodic, antiemetic (prevents vomiting and nausea) and carminative (prevents gas in the gut). 

Black Pepper 

Commonly used for stimulating the circulation, muscular aches and pains and also bruises.

Eucalyptus 

Often used for relief of the airways for people who have a cold or flu. This eucalyptus commonly combined with peppermint. 

Geranium Oil 

This is commonly used as a diuretic (makes you get rid of water), astringent (draws together or constrict body tissues and is effective in stopping the flow of blood or other secretions) and also antiseptic. 

Jasmine 

Jasmine is said to have aphrodisiac qualities. 

Lemon Oil 

Lemon oil is said to give the person a mood-lift, and also said to be very effective for relieving the symptoms of stress and depression. 

Tea Tree Oil 

Tea tree oil is said to have antimicrobial, antiseptic and disinfectant qualities. Tea tree oil commonly used in mouth rinses. 

Sandalwood 

Some people say this sandalwood has aphrodisiac qualities. 

Citronella Oil 

This is a relative of lemongrass and it is commonly used as an insect repellent. 

Basil 

This is used to sharpen concentration and alleviate some of the symptoms of depression. Basil also used to relieve headaches and migraine. But please take serious note that Basil should be avoided during pregnancy. 

Thyme Oil 

Thyme oil is said to help fatigue, nervousness and also stress. 

Yarrow Oil 

Yarrow oil is used for cold or influenza symptoms. It is also said to help reduce joint inflammation. 

Lavender Oil 

Lavender oil is commonly used as an antiseptic for minor cut and burns. It is also used to help people to feel relax and believed can relieve headache and migraine symptoms as well. Lavender oil also used to help people with insomnia. 

Despite of all benefits can be obtained from this aromatherapy, there are also side effects that we should know and take note whether this medicine alternative practice is suitable for us or not. But however, the side effects tend to be very mild and do not last long. the side effects include nausea, headaches and some allergic reactions. Apart from that, aromatherapy can leads the skin to become sensitive to the sunlight as well. This is because the essential oils used in the treatment which derived from citrus may make the skin become more sensitive to ultraviolet light, which making the person more susceptible to sunburn.

Fitness Mat & Leather Weightlifting Gloves

Greetings readers! I feel quite bored during this 3 weeks long of trimester break so i decided to go out somewhere to free my mind from the boredom last Monday morning. I went to Jusco Bandaraya Malacca just for a window shopping but surprisingly, i end up bought a fitness mat and leather weightlifting gloves there. Well, it is been quite awhile i planned to buy the fitness mat and the leather weightlifting gloves but never had the chance to get them. I wanted to use it for my push-up, sit ups and other exercises in which i think best fit to use it.

As i went from shop to shop and see anything that may caught my interests, i was then reached Fitness Concept Store located at 3rd floor, which is just a few stores away from the Golden Screen Cinemas (GSC) counter. Unfortunately, not so many choices available there. 

There are only 3 types of fitness mat. 1 with cushion type and the other 2 were quite similar in appearance but different brands. I did not had the chance to snap photo of those fitness mats and leather weightlifting gloves available since it is not allowed. 

So, i decided to just bought the one with reasonable price, well at least i have one for my own use for the time being. I bought 1 fitness mat with the price of RM 65.00 and 1 pair of leather weightlifting gloves with the price of RM 39.50.

Maintaining Good Eye Health

Maybe a lot of people out there ever heard that carrots as well as other orange-coloured fruits and vegetables promote eye health and protect vision right? Well, this is true indeed because beta-carotene which is a type of vitamin A that makes these foods their orange hue helps the retina and other parts of the eyes to function smoothly. So meaning that by consuming these foods regularly will helps your eyes to work at it's best and avoid eye problem too! 

As been mentioned above, beta-carotene can benefit the eyes but please be informed that eating your way to good eyesight is not only about beta-carotene. There are several types more of other vitamins and minerals which are essentials for healthy eyes. So, this is what i am going to write today. 

Make known to the other five foods and list them in your diet in order to keep your eyesight in a tiptop condition! 

Leafy Green 

Leafy green vegetables such as spinach, kale and collards packed with lutein and zeaxantine; which is the antioxidants that lower the risk of developing macular degeneration and cataracts. 

Eggs 

The yolk is a prime source of lutein, zeaxantine and also zinc which also helps reduce the risk of macular degeneration. 

Citrus and Berries 

Citrus and berries are fruits that rich in vitamin C; which is effective indeed to reduce the risk of developing macular degeneration and cataracts. Oranges is best to consume in order to obtain vitamin C. 

Almonds 

Almonds contains vitamin E which is good to slows the macular degeneration. 

Fatty Fish 

Fatty fish like tuna, mackerel, salmon, anchovies and trout are rich in Docosahexaenoic Acids (DHA). DHA is actually a fatty acid that can be found in the retina in which if the level of DHA becomes low, may result to dry eye syndrome. 

And kindly remember that eating these regularly can benefit your eye health indeed. But however, there are also several other practices you can do to maintain your eye health. 

Simply put, if you are smoker, you should stop smoking at once. This is because smoking can lead your eyes to get cataracts, optic nerve damage and also macular degeneration. So, prevention is better than cure right? Act wise now to avoid unwanted problems to your eyes. 

Apart from that, do not forget to use sunglasses when you are outdoor. And do remember to use the right sunglasses and choose the type that can protect your eyes from the harmful ultraviolet (UV) rays. In addition, if you are involve in sports, it is wise to use safety eyewear to protect your eyes. 

If you are type of person who loves to be i front of your computer especially for  along period of time, i suggests you take rest when you feel eye sore and pain at certain part of your body. Well, rest is the best answer to "heal" it anyway. Staring at computer screen for a long period of time can cause eyestrain, blurry vision, difficulty focusing at a distance, dry eyes, headache and even make your neck, back and shoulders feel painful. So, if you notice the symptoms already, it is wise to rest. I suggests you to look away from your computer, take rest by looking 20 feet away fro 30 seconds. And if possible, take considerable time for your eyes to rest in order for it to heal itself. 

And last but certainly not least, do remember to visit your doctor regularly to check your eyes. This is essential to know your eyes health and examine the possible problems that may occur to your eyes.

Plank Exercise

The plank exercise is actually an isometric core strength exercise that involves maintaining a difficult position of the body for the extended periods of time. The plank position also called a front hold, hover or abdominal bridge and the most common plank is the front plank which is held in a push up position with the body's weight borne on the forearms, elbows and also the toes.

The are many variations of plank exercise exist such as side plank and reverse plank. This plank exercise is commonly practiced in pilates, yoga, in training for boxing and also other sports. This exercise best to consider for strengthening the abdominals, the back and also shoulders. And now, lets move to the muscle parts that involved when doing front and side plank exercise.

The muscle parts that involved in the front plank includes : 

Primary 

• Erector spinae 
• Rectus Abdominis (abs)
• Transverse abdominus

Secondary 

• Trapezius (traps) 
• Rhomboids 
• Rotator cuff 
• The anterior 
• Medial 
• Posterior deltoid muscles (delts)
• Pectorals (pecs)
• Serratus anterior 
• Gluteus maximus (glutes)
• Quadriceps (quads)
• Gastrocnemius 

The muscle parts that involved in the side plank includes : 

Primary 

• Transverse abdominus 
• Gluteus medius and gluteus minimus muscles (abductors)
• The adductor muscles of the hip 
• The internal and external obliques 

Secondary 

• Gluteus maximus (glutes)
• Quadriceps (quads)
• Hamstrings 

I also did this plank exercise myself after done with my push up. So, if you want to try it, you also can do it too! Just start off with 50 push ups and right after you done with that, straight away do a plank for approximate 1 minute and keep repeat the process for 5 sets or more as you wish. Good luck!

How To Do Proper Push Up

A basic push up exercise is an effective way to strengthen the chest and arm muscles. And guess what? The most simple and basic push up exercise require no other equipment other than your own body weight and your arms. In fact, this particular exercise can be done anywhere you want like at home, office or at recreational park. 

So, you don't even have to go to the gym since it is very convenient for you to do it at any place you want with no cost involved at all. For this entry, i will explain on how you can do proper push up exercise. Now, let us get started! 

Step 1

Get yourself into the push up position. This means you need to be in a face-down position on the floor. During this time, you need to keep your feet together and your weight should be on your chest. 

Step 2 

After done with step 1, you then need to position your hands palm-down on the floor and it must be shoulder width apart. In other words, your hands should be placed next to your shoulders with your elbows pointed towards your toes. 

Step 3

You now need to curl your toes in upward position in which means the toes need to be pointed towards your head and the balls of your feet should touch the ground. 

Step 4

Raise yourself using arms. During this period, your weight should be supported by your hands and the balls of your feet. And remember to keep the "plank" position; meaning you need to keep your body in a rigid straight line from your head to your heels. As the push-up started at this stage, you need to keep raising and lowering your body at a considerable timing depends on your target set.

Keep your head down and breathe in as you raise and breathe out as you lower down your body. And do not drop your hips, keep the flat and rigid plank position as you do this exercise. 

Mind the hands position too as it can effect certain muscles part when you implementing push up while in the plank position. Please be informed that the closer you put your hand together, the more you will engage your triceps and the wider apart they are, the more you will engage your chest. So, be wise to know and choose which style that you really need to work on.

Best Practices to Get Fit at Home

Greetings my fellow readers! What a bright day in Malacca today. And today, i feel i want to write something useful to many people out there who do not have time to go to the gym for workout. Well, it is understandable since everybody has their own matter to attend to and this may cause time constraint for them to visit gym and do workout. In meeting this issue, so i try to search for few articles that correlated and find solutions for these group of people. And i come out with the best solution which is on how people out there who does not have enough time to go to the gym can get fit even at own home. 

As experts stated that we also can get fit at home without having to go to the gym to meet our workout needs and the result still visible and absolute but of course with discipline, passion and determination as well. There are mere 5 elements that we need to observe in order to get fit at home. And yes, i can mentioned here that certain gym is quite expensive and the cost can come to worse if you join health club out there. So, why don't you try some of the workout that best to be practiced at home and you still can get the result you wish. 

The 5 elements to get fit at home are as follows : 

• Warmup 
• Cardiovascular workout 
• Resistance exercise 
• Flexibility moves 
• Cooldown 

Lets start with a warmup first. Each and everytime you want to get started to exercise, it is very important for you to warm yourself up as the first step before you go intense in your exercise or workout. This is actually to avoid muscles cramps during the workout since you need to "activate"your muscles and be active for the intense exercise later on. You may start you warmup with easy walk outside or you can also do it on a treadmill as well, on which you comfortable with. Just feel enjoy doing this and you will automatically get motivated at the same time. 

After done with the warmup, you can start doing cardiovascular workout already. For cardiovascular portion, you can either walk faster, pedal faster, do aerobic steps or do a jump rope. And remember, this cardiovascular workout is very important as you need to gets your heart rate up and this will benefits both of your health and your body at the same time, simultaneously! 

For the resistance exercise, you can do a repetitive squats and push-ups. Squats actually works the quadriceps, hamstrings, gluteus and also calves whereas push-ups involves the pectorals, deltoids, biceps, triceps and even the abdominals and the upper back. Even with this simple exercises, you also can get the benefits from doing it. Just challenge yourself of how many squats and push-ups you can do within time set and you can assess yet improve your strength capabilities over time. 

Now we move to flexibility moves. For this portion, you can do some floor stretch or yoga poses. For some of people out there may find this not quite an option for them but if possible, you can try them it once. There is no harm trying right? So, just try to stretch yourself and see what you can do. 

After done with all the workouts and exercises, you need to cool yourself down. Meaning here, you need to rest but do remember, if your heart rate or beats fast, just relax and keep standing up and let the heart rate or beats turn to its normal rate. Do not directly sits down or lying down on the floor to rest. There are cases happen where someone passed out after resting merely after done with workouts and exercises. 

Getting started!

If you are a beginner, just be sure to aim for 30 minutes of cardiovascular exercises at least 3 times a week and focus on 30 minutes of strength workouts 3 times a week. In fact, while implementing this suggested portion of exercises and workouts, be sure that all the exercises and workouts done covers all the major parts such as upper body, lower body, abdominals and also the back. 

It is totally understandable that everyone want a fast and visible result of their workout but then end up overdone their workout in a wrong way. This should be avoided actually since we do not want all the efforts gone to waste. To me personally, it is better for us to do it slowly and then gradually increase the workout time and intensity in order to prevent injuries and what more important, all the efforts made is worthy enough as the result is also visible and better yet, we do it correctly and in a safe way too!

How To Do Proper Sit Ups

Sit up exercise is an abdominal strength training exercise which commonly performed in order to strengthen the abdominal muscles. If you are the beginner, i suggests you to start off with the most basic one and the try it with some modifications to the traditional sit up practices when you get stronger. There are several types of sit ups available but for this entry, i will explain how you can implement the most basic one only and will update the other types of sit up soon.

Sit up begin with lying with the back on the floor, typically with your arms across your chest. Sometimes you also can put your hands behind your head but it is not advisable because it can strain your neck muscles during the sit up process. So, let me explain the steps to do proper sit up. 

Step 1 

Lying your body on hard surface and have your knees bent. The balls of your feet and also heels should be placed flat on the ground as well. 

Step 2

You must place your hands on opposing shoulders so that your arms are crossed over your chest. You can also put your hands behind your head but it is not advisable because it can strain your neck musles. 

Step 3

After that, you must tighten you abdominal muscles gently by drawing in your belly button to your spine. 

Step 4 

While keeping your heels and your toes flat to the ground, slowly and gently lift your head first then followed by your shoulders blades. Keep focusing your eyes on your bent knees and gently contracting the abdominal muscles. During this stage, you must pull yourself up from the floor until you are at ninety-degree angle, or when your elbows are on or past the knees. 

Step 5 

When you done with the previous steps, hold the position for a few seconds and then slowly bring the torso back to the floor but do remember to keep it slightly, yet relaxed, arch. 

Sit up is a quick way to get stronger abdominal muscles indeed. Like what i had mentioned earlier, beginner are advisable to do the most basic one first and the proceed with the other types which are more challenging types after they get stronger. 

But however, those who diagnosed with osteoporosis should avoid doing this sit up exercise. This is because bending your spine in the sit up position increases the stress on your bones and can put you at risk for a stress fracture. So, better be safe than sorry; know your ability first and then you can assess whether this sit up exercise is suitable for you to do or not. Cheers!

Dark Chocolate Is A Healthy Chocolate

Does anyone know that dark chocolate can gives us many health benefits? I am sure many people out there love dark chocolate for its significant taste. It is something that even me cannot really put into words as i really loves dark chocolate myself. Despite of its favourable taste, just who knows what it can benefits those who consume it. Well, i will make this entry as short as possible and will explain straight to the point to all of you why dark chocolate is beneficial for human's health.

Generally, dark chocolate can : 

• Prevents diabetes
• Reduces stress
• Act as weight loss agent 
• Increases intelligence 
• Protects skin from the sun (damaging UV effects)
• Relieves cough
• Relieves diarrhea 
• Lowers blood pressure 
• Decreases stroke risk
• Boosts up heart health
• Improves blood flow 
• Improves vision 

But however, all those benefits mentioned above are referring to dark chocolate only. There are many types of chocolate out there but be sure that you consume the right one. All the points that had been stressed above is actually based on many scientific studies made by experts and researchers around the world to uncover the benefits of chocolate. 

So, fret no more about the validity of those points mentioned above indeed and why don't you try it out for yourself and from there you can feel the difference. Cheers!

Weight Gain Tips : Weight Lifting Exercise

For those who keep on visiting my blogs, i am sure you noticed that i ever post an entry about how skinny people can gain their weight by eating more right? And today, i want to write another weight gain tips for those who need it. But for today's tips, i will stress on about the exercise in regard with weight gain process stage and what it can do in order to help the gain weight process. 

Well, exercise is another component in gaining process. As you want to add pounds to yourself and avoid it from becoming flab instead, you need to exercise and focus on strength training. I suggests that you do weight lifting exercise and implement it for at least around 3 - 4 sessions a week. This is because when you lift weight, you actually force your muscles to expand. From there, your muscles will grown big and therefore requires you to eat more in order to fill in the expanded muscles part. But do remember to go hard for hard after each exercise and lift as much as you can handle but also aware for not to overdo it. Just gradually increase it over time and repeat the exercise for around 7 - 8 times per sessions depend on your capabilities. 

As what one quote always state that, "No pain, no gain". So, this means you need to feel the pain then you will gain the benefits from the pain itself. Same goes to this exercise as well. 

After you done with the exercise, give yourself one or two days to rest as your muscles need to recover itself. As you lift weight, your muscle tissue will tear and then will build more efficiently when you give it some time to recover. During this period, the process of healing of those muscle tissue will take place means your muscles will become stronger the next time you lift. 

When your muscles become stronger and stronger, do not forget to increase the weight for you to lift. But however, do not rush the process by increasing the weight more than you could handle as this will lead to great injuries to your muscles. Do it gradually and play safe, that is the better way since even though just by small increment in weight over from time to time will increases your strength and you will notice a big difference in just a few weeks. But of course, with rigid passion and perseverance too. 

Simply put, as you gaining weight by eating more or plenty of foods with high calories capacity, and at the same time you do weight lifting exercise and those calories you ate been burnt during the workout process. The you will have to fill the expanded muscles part by eating more foods again and this repetitive process will make your body grow healthily and fit. From here you already get the big picture of the art of this gaining weight stages. 

Instead of weight lifting exercise, you can also do a push-up exercise. This also another way for you to stay fit during weight gaining process. It is the best and the most enjoyable one i ever try for myself and still doing it until today. Try it out yourself and you can feel the difference too!

The Causes and Remedies for Mental Fatigue

Good day readers! For today's entry, i will write about the causes of mental fatigue and then proposed possible remedies to overcome the problem. Well, each and everyone of us can suffer mental fatigue. No matter from where you are, how old is your age and what profession you holds, there is a possibility for you to experience mental fatigue. This mental fatigue problem can be caused by many factors such as overwork, stress, boredom and even the dehydration from the body as well. 

The symptoms of mental fatigue are the feelings of exhaustion, decreased in concentration, depression, sleepiness, powerlessness, hopelessness, isolation, failure and productivity. 

If you experiencing any of the symptoms which i had mentioned earlier, it is most likely you suffer the mental fatigue. In addition, mental fatigue also can be caused by medical factors like anemia, anorexia, chronic fatigue syndrome and also cancer. Mental fatigue is quite serious issue that you need to give extra attention since if been left ignored, it can cause you greater problems or side effects in the future. There are several thing you should consider to fights mental fatigue and i already list all the possible remedies to overcome the problem. All possible remedies mentioned are as follows : 

Rest 

Experts stated that rest is the best therapy for mental fatigue but be informed that for certain severe cases, this method may not be enough. There are several other methods that you may consider if you experience severe mental fatigue such as exercise, diet modification and taking supplements. 

Exercise 

Exercising your body can gives positive impact to your body. And of course, it can dramatically improves mental fatigue as well. Our brain needs oxygen for it to work properly. So, by exercising, it will allows more oxygen to be supplied to our brain. It does not matter of what kind of exercise you do either walking and running or push-up, as long as it can makes your heart beats faster, it is best for you to consider. 

Diet 

You should eat more vegetables and fruits if you experience severe mental fatigue and wish to overcome the problem. Vegetables and fruits contains antioxidants and phytonutrients which are good for human's brain. There are some specific vegetables and fruits that are beneficial and good for human body such as spinach, broccoli, blueberries and grapes. 

Water 

Drinking water can improves your concentration. So, you should drink plenty of plain water daily. The recommended is around 14 - 15 cups per day in order for you to prevent dehydration which can be the cause of mental fatigue. Dehydration can lead to many health problems too and not just mental fatigue. So, better be safe than sorry. Drink plenty of plain water can prevent you from getting those harmful effect of health problems. 

Aromatherapy 

This method is another way for you to treat mental fatigue. It is said that inhaling those scents of essential oils can heals mental fatigue and improves concentration as well. 

Fatigue is a symptom rather than specific. So, it can effect both mind and body which can effect your daily life too. So, treating mental fatigue is extremely important for you to do before it becomes worst.

The Incredible Health Benefits of Fasting

Does anyone knows that fasting is actually a good practise and will results to many health benefits if been implemented properly? Many people observe fasting only as religion obligation but it is not necessarily been done during fasting month, as you indeed can implement it at anytime you want or deem necessary. By right, fasting can promotes healthy eating habits, boost up human's immunity, eliminates toxin from human's body, reduces blood sugar and also reduces fat stores. 

Simply put, by fasting you can also gain other health benefits as follows : 

• Anti-aging effects
• Better attitude 
• Better resistant to disease 
• Better sleep 
• Change of habits 
• Clearer planning
• Clearer skin 
• Improves creativity 
• Changes in diet 
• Detoxification of drugs 
• Improves senses (Vision, Hearing, Taste)
• Improves inspiration 
• Improves clarity (Mentally & Emotionally)
• More energy 
• More relaxation
• Reduction of allergies 
• Purification 
• Revitalization 
• Rejuvenation 
• Spiritual awareness 

But however, these are just a rough gist of what fasting can benefits you. There are several more health benefits you can get from fasting and you can keep on reading to identify what other benefits of fasting. 

Promotes detoxification of toxin

There are several organs in our body that involved in detoxification process which are the liver and kidneys. Detoxification of toxin in human's body will happen when someone is fasting. Toxin is actually can caused by those additives derived from processed foods which you consumed daily and most of these toxins are store in fats. So, fat is burnt during fasting especially when the fasting duration is prolonged. 

Rests digestive system 

Well, this should be the most logic one and easy for you to understand. Our stomach been "working" all year round without stopping. So, you can give some time for your stomach to rest itself down. And experts also stated that even though the digestive system is resting during fasting, the normal physiologic functions keeps continue especially the production of digestive secretion but at reduced rates and this will balance the fluid in the human body. But however, for those who suffer from gastric or patient with peptic ulcer are advised to approach fasting with extra caution and some experts believe that they should not fast at all. 

Resolves inflammatory response 

This part actually explains how fasting can promotes resolution of inflammatory disease and also allergies such as rheumatoid arthritis and skin disease such as psoriasis. In fact, fasting can heals inflammatory bowel disease such as ulcerative colitis. 

Reduces blood sugar 

Human body needs energy during fasting. So, fasting can increase the breakdown of glucose so that the body can get enough energy. Fasting reduces the production of insulin and at the same time rests the pancreas as well. As glucagon is produced during this period in order to facilitate the breakdown of glucose, it will results to the reduction of blood sugar.  

Increases fast breakdown 

As been mentioned earlier, the first response of the body due to fasting is the breakdown of glucose. So, when the storage of glucose is exhausted, ketosis will begins and this indicates that fats stored in the kidney and other muscles are been broken down in order to release energy. 

Corrects high blood pressure 

This process is the continuance of the previous stage indeed. During fasting, glucose and fat store are been used to produce energy. In addition, metabolic rate is also decreased and the fear-flight hormones such as adrenaline and noradrenaline are also reduced at the same time. This will keep the metabolic rate steady, within limit and the benefit of this is reduction in blood pressure. 

Promotes weight loss 

Even though fasting is not a very good weight loss strategy but it can promotes rapid weight loss as it reduces the store of fats in the body. It is just another suggestion for you if in case you would like to give it out a try. But however, in order to successfully achieve weight reduction, you must reduce fat and sugar intake, increasing fruits intake instead and gives yourself an enough rest. 

Promotes healthy diet

Fasting is also believed able to reduces craving for processed foods. In fact, it will increases thedesire for natural foods especially water and fruits. By consuming those, you definitely can obtain a healthy lifestyle too. 

Boost immunity 

It is stated by experts that when individuals is on balance diet and between fast, this can boost immunity. The elimination of toxins and also the reduction of fats also helps the body. So, when someone break a fast by consuming fruits, he or she increases the body's store of essential vitamins and minerals. Fruits that contains vitamin A and vitamin E are good antioxidants and also help in boosting up the body's immunity. 

Overcome addictions 

For some people, fasting can help them to overcome their addictions for something such as smoking, alcohol and caffeine. By fasting, addicts can actually reduces their craving for nicotine, alcohol, caffeine and other harmful substance abuse. 

Despite of all these benefits, fasting also ha its own drawbacks. Obviously, something called dehydration will definitely occurs and will lead to headache and more worse, may result to migraine as well since it may worsen the heartburn and peptic ulcer. And please be informed that pregnant women, nursing mother, malnourished people and individual with cardiac arrhythmia, renal or liver problem are advised not to fast. 

Nevertheless, fasting can also be called "miracle cure" because the list of physical conditions improved by fasting is definitely long and varied. It is best for you to consider fasting and you can start with simple and short-term fasting. Even with a short fasts will helps you to enjoy many health benefits, allowing the body, digestive tract and organ a chance to rest, repair and heal. 

Walking & Running : Excellent Aerobic Exercises Ever!

Do you want to jump start your day with some fitness idea that you can incorporated into your fitness routine? Well, i can tell that getting the time to exercise is very challenging indeed especially when you are working and having a very tight schedule everyday. But, take your time reading this entry as this may attract your attention about how you can fit fitness into your schedule. It is actually the simplest method and you may not realise it as you did it everyday and even the whole entire life of yours. And the method is by walking and running. 

And yes, both walking and running is actually a types of aerobic exercises which can benefit anyone who practising them. As walking and running are both excellent aerobic exercises and no doubt also an excellent way for you to build your cardiovascular fitness. In addition, walking and running both beneficial for everyone since it helps promote weight loss for those who wish to put out weight or suffer from obesity, also improve your sleep if you having difficulties sleeping, at the same time elevate your mood and also boost up your energy level. 

Adding both of those aerobic exercises to your routine can also prevent you from getting harmful health problems such as heart disease and diabetes, decrease your blood pressure, decrease cholesterol level and also decrease the risk of cancer. 

As walking and running are easy for you to do, it also a good exercise for those who are intent to starts into workout programme and those who suffered with many health problems. Maybe some of you ever heard that walking burns more fat compared to running right? Well, i shall mention here that is actually a true fact indeed. This is because while you walking, as you actually exercising at your lower concentration, fat is being used as "fuel" by your body. But however, running is not less important for you to consider since running can burns more calories which may contribute to weight loss as well. 

So, it doesn't matter either you choose walking or running, both of them has their own benefits and it is best for you to consider which one is best in meeting your personal needs and preferences.

Simple Ways to Relieve Stress

Hello readers! It is been quite awhile i didn't update this blog and today, i want to write about how we can relieve stress with several strategies that not just simple, but beneficial for both of our physical and mental health indeed. And yes, we can state that stress is totally unavoidable part in human life regardless of age, genders, professions and stress can also caused by our family, relationship problem, finances, friends and also workplace. But as is "unavoidable" doesn't mean that we should ignore it or didn't take any initiative to find a solutions to manage those stress. 

I should mention here that untreated stress can lead to many physical and mental health problem so it is essential for us to take initiative to find solutions to overcome it from getting worse which may directly or indirectly effect our daily life. There is no doubt when i mention here that stress is indeed manageable with patience by using several strategies which i will mention later. 

There are several simple ways for us to relieve stress. I lists down all the possible and optional methods or strategies for you to handle stress as follows :

Plan for A Holiday 

This is what you actually can do to reduce your stress. Some of us might feel stressful for being stuck with daily work routine that we all know which might never end. Workplace is indeed stressful place ever. With daily paperwork, demand bosses and the hectic environment due to many assignments deadlines can give you the unbearable stress level. So, why don't you take leave and spend your time to go for a holiday or vacation with your family or best friends. And just leave your thought about paperwork and workplace behind, because thinking about it might stress you even more. So, you may plan or go for a holiday and release your stress by enjoying sunset at the beach or mountains view are also considerable depends on your mood. 

Exercise 

This is the part that i love the most. Exercise here does not mean that you need to do powerlifting or need to go to the gym for having a benchpress but the need for you to stretch your muscles out. Well, i can mention here that even just sitting in the office can be even stressful for myself so why don't you do simple exercise to stretch your muscles and free your mind from those paperwork you have. Simple exercise like push-up is the best one or else, you also can just walk around your office area and not just stay at your room or cubicle as you need space, adequate spacious space for you to settle down your mind. 

Listen to Music 

You also can reduce your stress by listening to your favourite music and this way has been practised by many people out there in order for them to deal with their stress. Doesn't matter whether the songs you prefer is rock, pop, hip-hop or ballad, as long it is your favourite one and you love to listen to them as you can leave all your problem behind and be stress-free, it is best for you to practise indeed. 

Get Enough Rest and Sleep 

This part is actually a circular part and it is best and better for you to fully understand the facts. Most people cannot be denied that they cannot sleep well due to stress, but don't forget that if you did not get enough rest or sleep, it will also lead to stress. So, it is kind of circular issue that essentials to be understood by everyone. So, what i can suggests you is, you must rest accordingly and put gap between your work and rest. And for sleep, you should sleep healthily. "Healthily" here means that you must sleep for 7 - 8 hours a day like what been recommended by doctors. And if you get too much sleep, you will become more lazy and even more stressful for not being active and less energetic throughout your day.

Do Not Take Things Too Seriously
Well, getting what you really want in life can be really stressful indeed. But, we also cannot simply not focus and not being serious in putting efforts to your heart desire as well. It is kind of circular issue here. So, i suggests you to moderately think about your desire, and not to put too much hope in it and just move forward without thinking so much about one particular thing or more. And just believe in one thing, being hardworking with good efforts will definitely brings you success in future. So, do not fret for being a looser or left behind because comparing yourself with other people can make you feel stress even more. Just feel neutral about it and turn your head-on for yourself.

Breathe Easy 

The most simple one i guess. Well, when your mind agitated, and you do not have the idea of what you should do and where you must go in order for you to escape from the tense environment, just sit and calm yourself down first. Get your body and mind feels relax, focus on your lungs and inhale deeply to make it fully expand in your chest with oxygen and hold it for 5 seconds and then exhale all of it it at once. Repeat it until you feel very relax and cool your minds down from your stress. Maybe the advise of "take a deep breath" sound lame and even more cliche to some of you, but it holds true when it comes to overcome stress.

Call Good Friends
When you feeling stress, please don't keep it to yourself. Everyone need someone to talk to when they have problem regardless how big the problem is because the more you keep it to yourself, the greater pressure you will get. So, why don't you call your best friends and share what you experience, what makes you feel tense and seek for their advise if possible. Even if they cannot really help you in certain issue like finance problems for instance, but at least even by sharing it with best friends will ease your minds and lessen the big burden on your shoulders. And trust me, everyone need supports from someone they trust and same goes to you as well.

Playing with Pets
Apart from calling your friends, if you think the methods not really applies to you, you can play with your pets instead. Not everyone has pet, so for those who have it, you can take this method as for you to release your pressure. And yes, for some people, playing with their beloved pets can relief them from their pressure indeed. But however, for those who don't, you can apply the methods i mentioned earlier instead.

Watch A Comedy
Watching comedy is another way for you to release your stress. This method is believed to be very effective to those who has intense level of pressure indeed. As mentioned by experts, many working adults getting stress from family and even workplace are rarely watch movies due to their hectic life. So, the rare things to do can be the most effective methods to release pressure as well. But of course, it must be a movies that have many hilarious scene instead of horror. So why don't you spend time, switch-on your television and watch any comedies with your family members or friends. Only you can feel the difference when watching comedies with them instead of sitting in front of your television alone.

Try Aromatherapy Massage 

Maybe some of you ever heard of the aromatherapy before right? For for those who don't, let me explain briefly about what aromatherapy is about. Well, aromatherapy is actually a treatment for pressure by the uses of certain scents and then inhale them accordingly to release pressure. As massage also another way to release pressure, it actually can deploy the feel-good hormones in human's brain as well. And of course, by getting your tension worked out of your muscles will help to work out the tension out from your mind as well. And by combining these 2 factors, it is definitely good and beneficial for those who practise it. 

Well, i think these methods are very useful for those who want to relieve their pressure. There are many other ways that also suitable and good for you to practise them, but what i had mentioned above is quite popular ones and best for you to consider. Become a stress-free person is definitely impossible but way to manage stress is very important. 

And please keep in mind that the uses of any drugs, gambling, alcohols, sleep too much should be strictly avoided since it will cost you more harmful effect to yourself. So, manage your stress wisely and get yourself a healthy lifestyle too!

The Benefits of Virgin Coconut Oil (VCO)

Maybe some of you ever heard about virgin coconut oil (VCO) before right? Well, virgin coconut oil is a special kind of coconut oil that can be produced from fresh coconut meat and the process involves by removing the coconut shell and washing it, then wet-milling or drying out the residue and using a screw press in order to extract the oil. 

But however, not so many people know about the benefits of taking this VCO in their daily intake. VCO is an edible oil that has many benefits either in food or in medical purposes. In fact, the oil is high in saturated fat content and can last up until 2 years without spoiling. 

VCO also best to consider if you have any of these chronic diseases such as : 

• Hypertension 
• Obesity 
• Gout 
• Hepatitis 
• Migraine 
• Sinusitis 
• Thyroid
• Allergies 
• Arthritis 
• Cough 
• Swelling 
• Irritation 
• Nose congestion 
• Prone acne 
• Skin problems 
• High cholesterol 
• Fatigue 
• Bad breath 
• Hair loss 
• Rashes 
• Diarrhea 

VCO is a natural product which naturally processed without any heat or any chemical content involved. In addition, it contains 9 types of medium chain fatty acid which are caproic, caprylic, capric, lauric, myristic, palmatic, stearic, oleic and linolec acid. Like what i had been mentioned earlier, VCO is definitely useful for human health. You can either consume it or use it externally based on your medical needs. With its reasonable price and can easily be found throughout Malaysia itself, you can afford to have one and you can starts taking it as your daily food supplement and together we move forward to obtain a healthy life.

The Benefits of Sea Cucumber

Sea cucumber or better known as "Gamat" in Malaysia is a type of invertebrate species that gives meaning of an animal that without backbone but however, you should never underestimate the value it holds since this species has a very impressive therapeutic abilities. The sea cucumber's healing abilities has been well-known by many people and also had been practised by our ancestors since over 300 years ago.

Sea cucumber is said rich in calcium, niacin, lysine and many other nutrients that best works to restore the brain fatigue and then further improves someone's memory. Apart from that, sea cucumber also works as an antioxidants that slows down aging process and repairs tissue damage. With its anti-fungal ability, it also best to heals sinusitis and other skin problems. It has been proven by the experts that those who frequently eat sea cucumber seldom to catch fever due to its high in protein and improves the immune system to functions properly in order to prevents possible harmful infections.

Traditionally, sea cucumber are believed to be effective for increases someone's health, can accelerate the healing process of wounds inside and outside human body, reduces the joint pain, the body and muscles aches, can prevents allergies and asthma problems, effective to fights inflammation and swelling, best to enhance skin conditions, increases the metabolism and helps brain fatigue, relieves migraine and also reduces high blood pressure and controls diabetes, cholesterol and many other infections and diseases. 

As you can see, many benefits can be obtained from the sea cucumber indeed. Not to mention its size, it holds great medical values which should not be underestimated. 

Muay Thai : The Art of Eight Limbs

Muay Thai or also known as "The Art of Eight Limbs" is a combat sport originate from Thailand and yet tremendously been spread worldwide due to its fame of skills and attacking techniques. For sure, you might feel unsure but quite attracted to know of what it mean by "The Art of Eight Limbs" right? So, let me tell you a bit about what i personally know and i guess it suffice for you to gain knowledge about Muay Thai. 

Basically, Muay Thai uses stand-up striking together with various clinching techniques that requires rigid physical and mental discipline which includes combat on foot. But however, foot alone will not make the perfect striking techniques unless been used simultaneously with the combination of the elbows, fists, knees, feet and also shins to create the great impact when striking the opponents. These combinations along with good physical preparations make the full-contact fight become very efficient indeed. 

Apart from striking, there are also techniques for self-defense too. These self-defense techniques are meant to against potential harmful attacks. Defense techniques in Muay Thai are classified into six methods which are blocking, redirection, avoidance, evasion, disruption and anticipation. Lets go further into these six methods one by one shall we? 

Blocking 

This defense technique refers o the defender's hand blocks to stop a strike in its path and preventing it from reaching its target part which can cause harmful effect.

Redirection 

This method explains about the defender's soft parries to change the direction of the strike by the opponents so that it misses the pointed target from being hit. 

Avoidance 

This method explains about how we can make an avoidance to the opponent's attack and protect ourselves from injuries. Avoidance can be made by moving you body part out of the range of a strike so you remains in range for counter-strike. For instance, you moves your legs backwards to avoid the opponent's low kick, then immediately counters with a roundhorse kick. Or else, you may lay your head back from the opponent's high roundhorse kick then you can counter-attack with a side kick. 

Evasion 

Evasion can be made by moving your body out of the range of a strike so you has to move close again to counter-attack. For instance, you may jump laterally or back from the opponent's kicks. 

Disruption 

This method also known as pre-empting an attack. For instance, you may use disruptive techniques like jab, foot-thrust or low roundhorse kick, generally called as "leg-kick" to the outside or inside of the opponent's front leg, just above the knee as the opponent's attempt to close distance. 

Anticipation 

And last but not least, this methods explains you catching a strike. For instance, you catch a roundhorse kick to the body or else you can counter it before it lands. 

Well, so far this would be all information about Muay Thai that i able to gain myself from various resources.If you have the same interest like mine and might have more knowledge about this particular combat sport, we are on the same boat mate. Hence, you are very much welcome to add other important and appropriate information too! Cheers!

Hair Loss Problem : Causes and Solutions

Good day readers! And gain we meet for another post of my blog. For today, i will write about the possible causes of hair loss problem and then propose solutions to overcome the problem. And to be honest, i also suffer from hair loss since early 2010 but i was not aware of the problem back then. Assumed that was just a normal hair fall, i kept on ignoring it until i reached the stage where the frontal part of my head is getting lesser number of hair and the scalp became obviously seen. This has make me looks very different in appearance and looks far older compared to my actual age and further drag to lost of self-confidence in myself. 

In fact, to covers the bald part of my head, i have to keep on wearing cap everytime i am going outdoor. I hate it actually since i do not really like to wears cap and been never use it before this "disaster" befall me. I had no other options but to keep on wearing it to avoid surrounding peers staring at my head with that very little hair left which is so embarrassing indeed. 

And now, let me explains the possible causes of the hair loss problem after made some research about it. As from what i had discovered, as been quite obvious to myself as well, there are many causes which directed to this hair loss problem. The first would be the most common one which is a genetic factor. The genetic factor also called as "Alopecia"; which is the most common baldness among men. The second one would be food you consume daily and the third one would be you lifestyle. 

These causes can be break down into several other factors which correlated with the hair loss problem. So, let me explains on how we can overcome the problem from becoming worst. There are several methods you may consider to practise for yourself. 

The first one is you can take additional supplement in your daily intake like multivitamins. The hair loss problem may caused by lack of nutrients in your body. So, by obtaining additional supplement, you can restoring back the lost nutrients in your body. 

The second one is you should drink plenty of plain water daily for at least 14 - 15 cups per day. this is because to prevent dehydration to your body. Dehydration is actually hazardous to your hair since it will dries out your hair root then makes your hair fall and results to hair loss problem. 

The third one is your rest factor. This "rest" is actually refers to your sleep time. As been explained by experts, one must sleep for at least 8 hours daily. This because when you sleep, your body try to regenerates itself and gain its ability to heal your mental and physical. From getting enough sleep, you can avoid the hair loss problem as well. 

The fourth one is you should stop taking caffeine in your daily intake. To be honest, this is the most difficult one to myself too but in order to get back my hair, i must stop take caffeine based drink like coffee. Well, i love coffee so much and i drank it almost 4 - 5 cups daily previously. But since i has this hair loss issue, i take an initiative to stop taking it at once. Caffeine also can dries out the hair root the result to hair loss. 

Well, despite of those steps you may take like what been mentioned above, there are also types of foods that you may consider to take in your daily consumption. For instance, you can consume high protein foods like meet, fish, egg, avocado and nuts. Plus, you also can take foods that rich in folic acid like soy bean, green veges and carrot.

I guess that would be all of the information i can generate for the time being regarding the hair loss problem and what cause the problem then propose several solutions for you to consider. If you have any additional information regarding this topic, you are very welcome to add on and maybe i will write an updates in another post later. Cheers! 

Best Sports to Keep Yourself Fit

Greetings readers! Welcome back again to my blog and today, i want to write about the best sports that can keep yourself fit and at the same time, obtain a grand healthy life. And yes, there is no doubt that in this well-developed era we are all living in together now, many working adults especially run their hectic working life in a very unhealthy way. This actually can be proved in Malaysia itself where as many as 45% of working adults especially those working in corporate as professional executives never been workout either go to the gym, yet not to mention get involved in sports. 

This might result to health problem which cannot be seen now but you will find it out soon enough when you falls sick, experiences mental fatigue over time, lack of energy and tend to get exhausted even doing a little lifting tasks. Yes, this can be seen from many adults especially those in their 30's and 40's. 

Still not stray from the topic but i only want to stress out the point of the reasons why many Malaysian adults are way too far from getting active compared to those living in other countries. And now, this should be a wake up call and get yourself to become active too! Maybe some of you would never has an intention to go to the gym, so i suggests you to participate in a team sports which could be the best solutions for sure. 

Sports like Basketball, Football, Tennis, Volleyball, Mixed Martial Arts, Powerlifting and Hockey would be the best sports for you to join during your leisure time or at weekends. You may take it as a challenge to yourself for you to keep fit as possible and for the benefits of your own health. 

You can enhance your stamina by involve in basketball, football, volleyball and by running too. Apart from that, you may try to lift something heavy and try to discover your inner energyof how much you can lift at one time. From there, you can measure your ability of your own strength and try to power-up yourself by doing more than your present state of abilities.

Even though this sports sound lame to certain people but without trying, you will never discover your true talent right? So, stand up for yourself now and try to do any of these sports and get fire-up too!

Best Fruits for Healthy, Gorgeous Skin!

Many people around the world regardless of their demographic background want a healthy, vibrant and gorgeous skin. But however, only very little number of them know how to give an extra care to their skin in a very simple yet in a natural way. 

For today's entry, i will provides you information on how you can gives an extra care to your skin and make it look gorgeous and glowing in beauty. And yes, each and everyone of us have our own preferences of our favourite and preferred skin tone. Maybe some prefer pinkish-white, other might prefer yellowish-white and some other might fond to tanned type skin as well. 

In order to get healthy and beautiful skin, it actually reflect to what we eat or consume daily. And yes, despite of having several types of healthy food during your meals everyday, you also should consider to take fruits in your daily intake. As to this, i suggests you to eat plenty of fruits which contain vitamin C, vitamin B, vitamin A and vitamin E. These vitamins work best to your skin definitely and consume a lot of them will benefit your skin to improve itself in a natural way. There is no need for you to consult a physician and get clinical treatment which can cause you problem in future. 

For sure, just mentioning the class of vitamins will not give you the idea of what types of fruits that best to consume right? And here it goes. As i made research myself, i came across that fruits like Papayas, oranges, Avocados, Bananas, Berries, Lemons, Apricots, Mangoes, Pineapples, Pomegranates, Kiwis, peach and Apples are best to consider for a healthy, cost-effective practices and also bring a visible results to those who consume them. If you want to know more what these fruits can benefits you, keep on reading and maybe you can gain some useful knowledge and starts to practise it in a correct way. 

Papaya and Peach 

Papaya is known as a natural exfoliating tonic that leaves your skin spotless with its high vitamin A content. In addition, it also contains antioxidants that can kills dead cells and at the same time, able to cure skin impurities. Whereas for peach, peach works best to restore the moisture level to your skin. And you no longer fret about having to apply a moisturizer regimen to your skin since by eating the peaches alone would suffice to give your skin the moisture it needs. 

Orange and Lemon 

For sure many people know about the benefits of orange and lemon especially about its high content of vitamin C that definitely good for obtaining beautiful skin. Vitamin derives from orange and lemon can improve skin texture and guess what, both of them also contains collagen that can slows down the aging process. 

Avocado 

Avocado contains vitamin C and also vitamin E that can keeps your skin moist and nourish from inside out. For those who has a prone dry skin, avocado might best for you to consider. 

Apple and Banana 

Apple works on your skin tone and it also rich in pectin; the starch that vital in preventing prone acne from forming on your skin. Apart from that, banana is said can be a good source of iron, potassium and magnesium. 

Berries 

Berries here are referring to strawberries, cranberries, blueberries and bilberries which best for you to take if you want a good skin conditions. It is undoubtedly berries are among high demand fruits by many people out there. Apart from its various flavour, it also contains many nutrients as well. For instance, strawberries are rich in vitamin C and yet best to rejuvenates our skin too. Berries of all its kind, are all best to be taken in order to protect our skin from damaging effects of free radicals. 

Apricot 

Apricot helps remove dead skin cells and at the same time makes your skin glowing and looks beautiful. Some people also use apricot as a body scrub too so you may give it our a try and feels the difference for yourself. 

Mango 

Mango is rich in vitamin A and also rich in antioxidants that best fight against skin aging, regenerates skin cells and then naturally restores the skin elasticity. 

Pineapple 

Pineapple improves skin conditions and at the same time supports human immune system as well. So apart from eating it, maybe you can also make a juice and drink it as you pleased or else, maybe you work it as a cleanser for your skin too. 

Kiwi and Pomegranate 

Kiwi helps the skin to look healthy and beautiful over the frequent consumptions and applications. Kiwi is said contain pectin and fiber which is good for human digestions. In fact, it also prevents wrinkles and blemishes from appearing on your skin that may makes we look older than our actual age. Apart from that, pomegranate also brilliant for our overall skin health. Pomegranate is rich in antioxidants which fights against free radicals, controls the formation of prone acne and also prevents wrinkles. 

So, you may starts taking those fruits into your daily intake either you may take it as a drink, scrub, facial mask or as an applicator in order to get your dreamed skin tone, better skin complexions and get healthy too!

Weight Gain Tips for Skinny People

Hello readers! For today's entry, i will write about how skinny people can gain their body weight. And yes, i am sure this is a very rare topic to write about but there is no doubt that there are people out there who has the problem and still struggle hard to put on weight for themselves and some might get frustrated results even after having four square meals throughout the day, everyday. But still not gaining weight as they wished.

Maybe some did not know that most skinny people has a very high metabolism rate that burns the calories or more specific, all the nutrients they have obtained form what they ate been burned so fast due to those high metabolism effect from their own body system. This is a major cause why even if they eat so much compared to those who does not have the problem, they still end up at the same weight as they used to. 

To overcome this problem, they must know what type of foods best consume and should mind of the total calories derived from the foods itself to successfully enabled the proper absorbance to their body system after they had their meals. I read many articles before and many of them give information on how skinny people can gain their weight and what been obvious to myself, they types of healthy foods like cereals, nuts, whole-grain breads, eggs, fish, beef, chicken, dried fruits, dairy products and vegetables can give impact to the gaining weight process. 

To guarantee you able to gain weight, i suggests that you must eat more than what you normally consume in your daily intake. This is fact actually and i could not be more agree when i state that almost 90% of skinny people think thy eat tons of foods in order to speed up the gain weight process but trust me, it was just not enough. By right, you must consume more than that and mind about the calories intake since more calories, the better. And do not fret about getting illness since it will eventually reflect to your body system. 

Surely we all know that high calories can give us many side effect but due to high metabolism effect in body system will eventually help us to burn down the calories faster and only store the needed capacity only. As you need to consume more foods in order to boost up the process of gaining weight to yourself like what been mentioned above, do remember to eat in a proper way too. 

And of course, a gentle reminder as you gaining weight, please do some proper exercise as you definitely do not want to have unpleasant body shape right? So, do the right thing by eat more to gain weight and do some regular exercises to keep yourself in a good shape!

The Art of Push-Up Exercise

Maybe most of the people out there ever heard about the push-up exercise but based on my own observations, there are only some of them know about the benefits of this simple exercise. And yes, i also practise this particular exercise myself since couple of years ago and i am quite happy with the result so far. Better yet, no costs involved since the exercise can be done anywhere as you wish i.e. house, office and also recreational park. 

First and foremost, let's starts with the introduction part first. The push-up exercise is actually a common body movements exercise performed by one person in a prone position by raising and lowering the body using arms. But however, there are certain rules that need to be followed and remembered by those who practise it. Mind the position as you need to place your hands in a wide position since it will increases the push-up's use of chest muscles opposed to arm muscles. 

Push-up targets or worked out the muscles around the chest, arms and shoulders. Hence, the supports required from other muscles results in a wider range of muscles integrated into one simple exercise itself. So meaning that t is quite worthy and again, it is totally free and easy to be done anywhere as you wish. 

For those who wish to try this exercise, i suggests you to start gradually. During your first time, you may experience a minor pain around your arms as your muscle starts to stretch itself in order to pull your weight all over both of your hands. But do not fret, the pain will decreases over a short period of time.

So, i advise you to starts with low capacity first. For instance, 15 - 20 push-ups per set each session; 3 - 4 sessions per week with a day or two days gap for each session. And the following week, try to increase the capacity to 30 - 40 push-ups per set and further increase it over time and keep doing it over and all over again. 

The reason why i ask you to put a gap between the session is actually to give your muscles time to rest in order for it to gain itself up. You can try to do the exercise once every 2 days. So from there you can see the shape gradually formed around the affected areas. Or maybe you can take photos to monitor and compare the changes of your body shape over the time since you started the exercise. And trust me, you will never regret to practise this simple exercise because apart from getting best desired body shape, you will gain a good health too!