A nutrition rich article.

I recently read an article on the guide to a healthy lifestyle and I thought I must share it with the fellow readers out there. I must say it was rather precise and the details put to words in such a meticulous manner. Now everybody can look at healthy living in a better light. To all those who has has countless encounters with people telling them what to do and how to lead their life in the right way where health is concerned, this article will certainly give you something to think about in terms of making those little life changing ordeals. Take your time to read this article and give your body and mind the chance of living that healthy and fit lifestyle. A mind and body that is truly happy yields more progress and wellness in whole. So those of you who constantly wonder why others around you do better in life sometimes, do think about it, you have been given the same as him or her but why is it that he or she performs better? Most often it's related to how one leads their life. So my advise or rather tip to you is to lead a correct and proper lifestyle and believe me, no one has ever complained about an atrocious outcome in their future after leading a healthy and proper lifestyle.

http://www.nutriweb.org.my/article.php?sid=52

Getting better.

Lately, I have been all about fitness. Some of my family members think I'm absolutely bonkers and overdoing it but if you ask me I just love myself enough to care to do something about my misshaped figure. I'm a 20 years old woman/teenager who weighs about a good 59 kilograms, which is 130 pounds. When I calculated my BMI and the results showed that I am still within my correct weight ( determined by gender and height as well ) but I was 1 kg away from  the overweight category. My sister falls in the overweight category while my mom falls in the overweight category but she is one kg away from obesity class 1. I have tried my best to talk things to them. I love my family and I want them to be healthy but my efforts were in vain. They preferred eating what they loved and didn't want to go through with the exercise routine because it was a painful process. They didn't understand that it was suppose to hurt cause their muscles have been resting for far too long and now that it has been to put to some real work, it seems to be under stress and pain.

I was suffering from muscle pain for quite a bit as well but as I continue doing it religiously I feel much better about myself. I am actually able to move from one room to another without much complain and struggle. Our lives were meant to be this way, we human beings were meant to move around, take responsibility for ourselves and our health, do activities and perform actions, use and channel our energy for a good and worthy cause and leave that awful habit of leading a sedentary and non-progressive lifestyle.

As you read this, I am getting better at things because I chose to get up from that comfy bed and do something about my life. I chose to channel my energy the right way because I love myself. I want to lead a long and healthy lifestyle for my parents and family. I want to be able to feel proud as a woman. I am a woman who is determined to feel comfortable in her own skin. So here's to that fat that I am going to shed by hook or crook. I want to able to motivate ladies all around the world that it is hard but if it was too easy it would never be worth the experience and journey in your life. Great things in life require great effort and only then would it stay a longer while in our lives.

My Malaysian Weight Loss Tips

Okay  ladies, let's do our body some justice. Let us not do the easier thing, which is saying that you're fine with the lumps of fats around your waist, that awful muffin top that gets in the way of a great graphic tee by hanging around the corners and making you feel less confident about your appearance, instead let us do the harder thing which is to exercise.  Whether you like it or not, that box of pizza you have in your fridge and that delicious pint of ice cream has to go.Well maybe just the pizza, save the ice cream for your cheat day.
Okay before I get into the main details of home fitness, just so you know I am not a trainer and I'm just here to share with you some of the exercises I'm doing using the Internet my main motivator and aid to all my routines and sets I do from home. Of course if you have access to a gym it would be much better. But even if you do not , we are still going to be able to achieve your main goal which is to shed some pounds.
For today, all I want you to do is get a journal ( you could use pages of an old book, that's fine , save paper, go green). The purpose of the journal is to write down your fitness plans and meals for the day. This will allow you to keep track of what you put into your body and how much calories it has. Here's a website for all of you to refer to called Cekodok.com. It helps you keep track on everything that you even buy in the Mamak stall. This helped me a lot to keep track of the good stuff to put into my body and obtain results. I don't appreciate the idea of starving yourself, cause let me tell you, that is not the way to lose weight. That is just mere denial to do the right thing, which is to EXERCISE! Please take heed to what I'm about to say, STARVING YOURSELF WILL ONLY MAKE YOU GAIN MORE WEIGHT!

Our bodies are equipped with coping mechanisms that help us conserve calories for survival when we are not consuming what our bodies actually need. If you get into the practise of not eating, your body will start to conserve the calories you eat, storing them as fat for survival instead of burning it for energy.

When you do eat, instead of burning those nutrients for energy and cell function, it will be stored as fat, as a safeguard for survival. Some physicians even argue that prolonged fasting or starving can even deteriorate lean muscle mass you want.

This was taken from The Negative Effects of not eating to lose weight

The other reason you are going to keep this journal is to write down the body parts that you decide to work on. For instance, one day you could work on your legs and the next you could work on your arms. Do not overwhelm yourself with excessive amounts of exercise on Day 1. Be smart and plan your exercise routines according to your stamina. Its only logical that your stamina would vary from Jillian Michael or Tiffany Rothe. It is okay to stop in between your exercises in your first stages sometimes to catch your breathe and drink some water cause you could have been dehydrated.

Next, look for ways on planning a healthier diet so that you can start with the first step to your workout sessions which is to EAT CLEAN. This is a very important step. Instead of taking a piece of fried chicken, go for a whole chicken breast steamed or grilled with better and healthier tasting recipes instead. I am a vegan and I don't take any form of meat so I opt for Soy Protein most of the time. I would suggest to even go for a protein powder (whey or soy protein). It helps by giving you the protein you need to build your MUSCLES in your early stages. By muscles, I do not mean bulky hands ladies, I mean the internal muscles and stamina to carry out your daily exercises. This helps you build your endurance throughout your workout to shed your weight. If you have a stricter regiment of diet and exercise you'd be able to lose more than you'd imagine. Why? Because eating clean helps you build the necessary muscles and not excess fats, which in turn also increases your metabolic rate. Go for a proper protein rich breakfast, with a little bit of starch not too much.

Thirdly, remember never to workout with an empty stomach. This can cause fatigue during the workout itself. It will not help you feel motivated to continue. Give yourself maybe and hour or so after eating to start your workout. After the workout, replenish your body with nutrients, not carbs like rice. If you have a  long day ahead, plan your meals well and pack them the night before. This will allow you to stay on track while not feeling demotivated the next morning. 

Another tip is to avoid white food. What do I men by this? We Malaysians love our Nasi Goreng Thai and Nasi Pattaya or Nasi Goreng Cina. Remember that it is not made out of healthy ingredients,  it has excessive oil and it is cooked with white rice which is not healthy. Keep your plain white rice for cheat days. Instead switch up your diet. Change your white rice into brown rice, refined sugar to brown sugar, white bread into wheat bread and your regular wraps into whole grain. Include a lots of fruits and vegetables. From a reliable source of Ayurveda remedies it is said that every morning when you wake up in the morning, one should take a glass of lemon squeezed lulewarm water with a tablespoon of honey and consume atleast a bowl of cabbage. 

After all this, I will present you with  a few videos on You Tube that I follow consistently which also gets me to sweat a lot. This is to help get rid of that muffin top while working out your core. Do this for 10 minutes at your own pace if you can't keep up with the video. I even follow videos by a Trainer called Rebecca on XHIT on YouTube. Check that out too. ( since I didn't provide thr link here )
Tips* Play an upbeat music while working out cause it helps you go on without too much pressure.

Lose Inches of Your Waist

Jillian Michaels: Abs Workout.

The ones stated above are the ones I do religiously. 

The one below was introduced to me via positive med.

This one is for your arms.

For your bums, and no this is not to make your bums bigger but to tone down the fats on your bums.

So, please refrain from giving excuses like " Well, I already have a bum I don't need to do squats to have a sexy bum". Remember no more excuses because we are almost there. Of course you should attempt to do at least 20 reps of this.

And that's all for now. I will be back with more updates on this. Hope you guys had some form of motivation to change your lifestyle. My next post will be on my healthy Malaysian/Indian Food Recipes that I have during this workout period of mine which is of course a permanent lifestyle change but hey I have cheat days too.