Stretching

  

Why stretching is just as important as excercise ?

For Your Body

• It helps improve flexibility ( to increase your range of motion)
• To loosen your tighten muscles 
• To decrease the risk of getting an injury
• To decrease muscle soreness

For Your Mind

• Even for a short amount of time(10-15minute) of streaching can calm your mind 

How to lose weight Part 2

How to lose weight even if your not going to the gym

here is my tips to lose weight eve if your not going to the gym

First drink water not just ordinary water , put some yellow and green lime , ("tanglad") and let it cool for about 4 hours in the fridge :) why drink this ? it cleanses your body and urine it , and you will just lose weight of course you still need excercise


Second just like i ssaid you need excercise . for about 30-60 mins a day , i suggest body weight training or jogging or you can do both 30 mins jogging and 30 mins body weight training

How to become healthy

                      

well this is my personal opinion about becoming healthy :) you can agree and disagree to this blog because just like i said its all my personal experience and opinion

First eat reall food when i mean real , not processed food or made in factory, eat cooked meals because all factory made foods have a preservative added so its not healthy to eat it ,

Second Excercise once a week , why ? so your body will burn some fats and it will make your mind clear or faster .

Third Be a positive thinker , why ? there's an article that if you have a positive mind you will live longer so be a positive thinker .

Dont over sleep

   

Oversleeping effects

1.Increased pain
if you done a little excrecise and you oversleept even if its just a little excercise , the pain will increase if you overslept

2.Increased weight gain
Not just long sleepers but also short sleepers will gain weight than the normal sleeper, it is been proven try to search for it

3.Higher stroke risk
A recent study from University of Cambridge researchers looked at data from around 9700 Europeans over a period of 11 years. People who slept over eight hours were 46% more likely to have had a stroke during the study period after adjusting for comorbid factors. 

it has been all proven :)

How to lose weight .

                         

                                  Training notes for those who want to lose weight

1.One way to lose fat is to build up a decent amount of musclemass by doing this , it will increase your energy demang of your body ( or what others would call "increase metabolic rate").

2.The higher metabolic rate, the higher that fat burning capacity is .

3.In terms of overall dieting, you should be in a constant state of 'depletion' meaning you need to eat lesser than your body requirement and hereris the link where  you can calculate your average calori intake (http://www.bodybuilding.com/fun/macronutcal.htm)

4. In terms of work out routines, mas butter if your focusing on "heavy weights , lower rep " routines particulary on the big lifts : Bench press , Squats , Deadlifts, Overheadpress. The reason behind is, more muscles involved equates to more energy expenditure.  For those who have no budget paying the gym expenses , Home work out will do or jogging for about 1 hour per day.

5. For the last one this is very important without this 3 you can't lose weight or progress . "Hard Work , Consistent and Discipline"

Hard Work = You must push your self to the limit , Get out off your comfort zone to see better result

Consistent  = Doesn't mean that you achieve the wegiht you want , you will just stop excercising you. You need to strive for more dont be contented to the weight you have Sculp it .

Discipline   = Discipline your self by eating the right food the right amount of calories . you should know how to limit yourself.


                                                        "NO PAIN , NO GAIN'

P.s Sorry for my grammar i did my best :)