I am chosen as Expert Author in Ezine articles

I have posted 2 articles on Ezine articles few days ago. They rated me as Expert Author.




Victor Chng


First article:The Truth About Starvation Diet

Summary

Have you ever tried starving yourself to loss weight but the plan just fired you back with you increasing weight while you on the weighting machine? Are you disappointed? now is your chance to find out what had happen to your plan. Well let me share with you why starvation diet is not a good plan and what you should do to prevent such thing happening.

Second article: The secret of exercising

Summary

Is exercising your everyday routines? Do you know what exercise can do to you? What are the benefits that it can give you? Well let me share with you the secret to exercising.

Check out this 2 articles by clicking on the expert author. Enjoy

Cheers,
Victor

Proven Abs Exercise

Have you been doing 200-500 sit up a day but it don;t seem to show any result?

I can tell that only doing a single abs exercise will not build up your abs muscles effectively. why is that so? it is because constant doing the same exercise will only allow your abdominal muscles to get use to the exercise.

To overcome this problem try doing 3 different abs exercise.Look below for the program

1) Abs Roller



Abs roller Has always been my favourite exercise equipment.Start off the exercise by knees slightly bent and directly forward, knees slightly bent and to the right(working the left obliques), and knees slightly bent and to the left (working the right obliques).The 3 motion counted as 1 rep, thus do it for 10rep.

2) Crunches

Crunches has always been the most effective exercise in building the upper abdominal muscles. Start off lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercise mat rather than a hard floor to prevent back strain. Place your hands behind your head so that your thumbs are tucked behind your ears. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you're not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren't being used in the exercise. Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause, than slowly return back to starting position. Do this for 25 rep.

3)Plank



Lift your body of the ground on your elbows and toes. Contract your abdominals and relax your shoulders. Remember to breath. Hold it there of about 1 min.

Do this 3 abs exercise counted as 1 set. do it for 3 set, in between each sets rest 1 min.

Be sure to get a beautiful abs in no time.

Cheers,
Victor

Tips On Flexibility Training

Hi guys, doing flexibility training in any sports are important.Even i do stretch before any sports or activities in order to prevent strains and sprains.To improve oneself performance in any sports flexibility training is your free and lifetime formula. Like aerobic exercise and strength exercise, flexibility provides anti-aging benefits.

Flexibility training can be done anywhere and anytime. For example,

1)you can stretch in the morning when you having a stroll in the park.

2)After sitting or standing for a long period.

3)Anytime you feel tense or stiff

4)Stretch when you are watching TV,talking on the phone or reading.

As you gets older, your muscles tighten and range of motion in a joint can be minimized. This can affect your active lifestyle in life or normal motion. A regular stretching program can help you in..

1)To preserve range of motion

2)Maintain flexible

3)Prevent injury during workout

4)Promote blood circulation

5)Relax your mind

Flexibility Program

Stretch at least 3 times a week to maintain a flexible body. You should stretch until you feel a mild discomfort and hold in there for 10-30 seconds before letting go. Repeat the stretch for 3-5 times.

Advice upon stretching: 1) Stretch slowing and smoothly
2) *NEVER BOUNCE*
3) Maintain normal breathing when stretching
4) Focus attention on muscle being stretched
5) Feel the stretch, but don’t strain by stretching too far

Types of Stretching Exercise:

1)Spinal Twist
2)Hamstring Stretch
3)Calf Stretch
4)Chest Stretch
5)Shoulder Stretch
6)Quadriceps Stretch
7)Forearm Stretch
8)Triceps Stretch
9)Inner Thigh Stretch
10)"Cat" (Back) Stretch

Now with all the tips i haven given you, you can start your flexibility training by this week. :)

10 Quick Tips To Help You With Strength Training

Why should you consider a regular program of strength training? What do you have to gain by it? Is there any compelling reason to commit yourself to strength training for 20-60 minutes, 2-3 days per week? Of course that is many good reason to include strength training in your lifestyle.

What is strength training?

Strength training is the involving of series of resistance movement to improve the capabilities of muscles. Different muscles in the body have different function that act in a specific way on the skeleton. For example,the function of biceps is to bend the elbow and the function of triceps is to straighten the elbow. In order to make this muscles stronger you can try the 2 most common method of strength training which is...

1) Weight Training

Weight training is a repetition of lifting weight in a controlled manner. A set consists of many repetitions which perform one after the other without rest.

2) Resistance training

Resistance training is the use of elastic or hydraulic resistance to contraction. Elastic resistance provide more resistance at the end of the motion when the elastic is stretch to the maximum elongation. As for hydraulic resistance it provide an amount of resistance throughout the range of motion which dependent on the speed.

Benefit of strength training

* Increased muscular strength
* Increased strength of tendons and ligaments
* Potentially improves flexibility (range of motion of joints)
* Reduced body fat and increased lean body mass (muscle mass)
* Potentially decreases resting systolic and diastolic blood pressure
* Positive changes in blood cholesterol
* Improved glucose tolerance and insulin sensitivity
* Improved strength, balance, and functional ability in older adults

10 quick tips to help you get started with your strength training

1)Warm up your body to allow delivery of rich blood to the muscles which you going to exercise,it also help to lubricate your joints and prevents injuries.

2)Stretch to increase your muscles flexibility

3)The first week of your program, Start with light weight. This is to allow you to get the right posture before increasing the weights. If you start with heavy weight but with the wrong posture it will cause injuries to your muscles.

4)tips body posture: go through the complete range of motion, move slowly and with control, breathe, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.

5)The intensity of workouts depends on firstly, number of repetition Secondly, overall weight lifted Lastly, the break in between. You can vary the intensity of the workout just to fit you to reach your goals.

6)It is important to listen to your body by sensing the overall feeling of exertion.

7)The minimum amount of strength training recommended by the American College of Sports Medicine is 8 to 12 repetitions of 8 to 10 exercises, at a moderate intensity, two days a week. You will get more overall gains with more days per week, sets and resistance, but the progression is one in which you must listen to your body.

8)Strength training session to last an hour or less.

9)Rest each muscles your train of at least 1 or 2 days

10) Do not follow the phrase "No Pain No Gain" this phrase is not only false but also dangerous. Over train of muscles will lead to muscles become weaken instead of strengthen.

Do follow the tips and start building your strength and tone body now.

Cheers,
Victor

What can an hour of aerobic exercise a day can help you?

Like other muscles, the heart likes a good workout. You can provide it with one in the form of aerobic exercise. By investing an hour a day in aerobic exercise can help you look younger and healthier.In fact it may be the magic bullet you have been looking for?



There are many health benefits that aerobic exercise can do to you. Below are some of the benefits.

1)Increased maximal oxygen consumption (VO2max)

2)Improvement in cardivascular/cardiorespiratory function (heart and lungs)

3)Increased maximal cardiac output (amount of blood pumped every minute)

4)Increased maximal stroke volume (amount of blood pumped with each beat)

5)Increased blood volume and ability to carry oxygen

6)Reduced workload on the heart (myocardial oxygen consumption) for any given
submaximal exercise intensity

7)Increased blood supply to muscles and ability to use oxygen

8)Lower heart rate and blood pressure at any level of submaximal exercise

9)Increased threshold for lactic acid accumulation

10)Lower resting systolic and diastolic blood pressure in people with high blood
pressure

11)Increased HDL Cholesterol (the good cholesterol)

12)Decreased blood triglycerides

13)Reduced body fat and improved weight control

14)Improved glucose tolerance and reduced insulin resistance

During aerobic exercise, large muscles in your arms, legs and hip are continuous moving which eventually cause your body to response quickly.When exercising, more oxygen is demanded by your muscles. The more oxygen you take in the more carbon dioxide and other waste is given out.This makes your heart beat faster to keep up.

How to achieve aerobic fitness?

In order to strengthen your heart,you should so aerobic exercise intensely enough to reach your target heart rate. Your targeted heart rate should be 60-80% of the maximum by taking 220 minus your age(example if you are 40 years old, your maximum heart rate is 180; your target heart rate is 108-144.)

To have a safe and effective aerobic exercise training.A recommended guidelines is shown below.

1) Exercise at least 3 times a week.

2) Exercise hard enough to reach target heart rate (Take your pulse immediately when you stop exercising, count the beats for 15 seconds and multiply it by 4)

Types of aerobic exercise

1) Aerobic dance

2) Cycling

3) In-line skating

4) Fitness Walking

5) Running

6) Swimming

Beginner's Program

If you haven been exercising or may be never. You can try starting off slowly with this beginner's program.

1) 5 minutes of warm up

2) 5 minutes of aerobic training activity

3) 5 minutes of cool down

Repeat this routine 3 times a week. Gradually increase the time for the aerobic training portion.

Start your aerobic workout today and remember to tune in for the next post on strength exercise.

Cheers,
Victor

The Essential Of Excercise

Is exercising your everyday routine?


Here a video of a training by a famous strength coach in US


You've probably heard countless times how exercise is "GOOD FOR YOU" but did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally.

Experts always recommend that people should exercise each day for 60min ranging from moderate to vigorous physical activity. A well-balances exercise routine consist of 1)aerobic exercise, 2)strength training, 3)flexibility training.

Benefits Of Exercising

Basically, exercise benefits every parts of you body including your mind.When exercising your body produces a chemical called endorphins that will cause a person to feel happy and peaceful.Exercise can give people feel sense of achievement and pride at having to reach a certain GOAL, example like beating someone in a 400 meter sprint who is and expert in it. Constant exercising will allow a person to sleep much better and even help to eliminate health issue such as mild depression.

People who exercise regularly usually look much more better and rejuvenate than those who don;t. Why is that so?,it is because of exercising will help oneself to burn calories and looking more toned.In fact,scientific proven that if a person eats more calories than he/she burn, the body will automatically stores them away as fat.Therefore, to overcome this problem is to back to square one "EXERCISE".

Exercising not only helps to burn off calories but it also help to reduce a person's risk of developing diseases such as diabetes, high blood pressure, obesity,insomnia and heart disease.

Finally, for the ladies. Do you know that exercising benefit you the most? Women are more prone to a condition called osteoporosis which is the weakening of bone as you get older. To prevent this condition, running/brisk walking is recommended to strengthen your bones.

If you haven start exercising PLEASE take action now!!! Do tune in for the next posts which i going to talk about the well balanced routine of 1)anaerobic exercise 2)strength exercise 3)flexibility training.

Cheers,
Victor

Do You Have Stubborn Fat?

Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies. In fact, if you're a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?

The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.

When you consume too many calories, your body goes into storage mode for that "rainy day," so to speak, but the "rainy day" does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.

The placement of fat deposits on our bodies varies depending on each person's genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.

There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone's long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.

This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.

So what is the real solution? It's simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.

I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally "programmed" to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.

Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the "rebound effect" – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.

Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.

Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially "open them up" so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.

According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat" has a lower ratio of beta receptors to alpha receptors." Therefore, your body's hormonal "fat dissolver," adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that "to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat."

If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.

Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.

Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is "How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?" The answer will be found in part two. Stay tuned.


Copyright (c) 2006 Personal Fitness Developement


About The Author
David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popluar selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shead bodyfat and eliminate low back pain and recieve his free newsletter by visiting: http://www.flattenyourabs.net.

One Of My Healthy Recipe

Ante Pasta

Carbs Per Serving: No counts provided

The effort needed is minimium

Ingredients: 3 Tomatoes, 2 Green Peppers, 1 Onion, 4 Medium/Large Mushrooms,1 Garlic Cloves, Olive oil, Tobasco/Jalepenos, Red Pepper Flakes, Lettuce Leaves.

How To Prepare

1) Chop Finely: 3 tomatoes, 2 green peppers, Onion(to add taste),4 mushrooms and Garlic Cloves(to add taste).

2)Toss Olive oil and a little salt in it

3)Add tobasco or jalepenos if you like it spicy,and a few red pepper flakes.

4)Wrap in lettuce Leaves for a crunchy treat

That all, Here your healthy meal with low carb

What Is A Heathly Diet

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.

If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET

Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.

There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.

1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)

2. Polyunsaturated fats (safflower, sesame, sunflower seeds)

These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.

3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.

Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.


About The Author

Chris Chenoweth is the author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, 500 pages of household tips, home remedies, diet and nutrition information, health issues and thousands of recipes! http://www.money-home-biz.com. If you would like additional information on healthy ways to lose weight, learn how to burn fat with one of the most effective and healthy fat-burning systems available, the BURN THE FAT program. http://www.ezniche.com/data/article.php?l=18