6 Fitness Trends that should rise this Year

1. HIITs or High Intensity Interval Training: This one is a big hit since 2014 and still growing fast due to the flexibility of the training itself. Because you can use any part of your body or equipment to workout and the result is showing quite faster than other method. HIIT is an exercise that you really hard for a set amount of time at a particular exercise, then rest for a set of time and repeat.

2. Recovery: Since HIIT is a "Hard Core" training that sometimes can hurt those who practice. Therefore the trend of recovery is up like Restorative Yoga class or using massage ball and foam roller to warm up and cool down.

3. Telemetry: Everybody love to competitive so tracking device like Fitbit or NIKE Fuel band will have a huge growth in the future. This devices can influence users to live healthier than their normal life style.

4. Online Workout: Nowadays is a world that people have less time to go to gym which lead to Online media that can be access at any times and any places. There are a lot of workout challenges and "How to" videos on YouTube and Facebook which break the limit of self exercises and fitness.

5. Short Workout: This trend also get effect from HIIT as well since we don't have time to do an hour workout. The standard duration of exercise is about 25-30 mins because it is acceptable if we have to do it a little bit harder but faster.

6. Kids Fitness: The market of kids fitness is huge with least competitors so there is no doubt that it will growing fast in this near future.

Source: Huffingtonpost 

3 Ways to control your weight without any workouts.

             Diet is needed if you want to lose your weight and get slimmer because exercises will make you stronger and gain more muscle. This means that you will lose some weight from less fat but you still gain some weight from muscle as well. Therefore diet is a must and here are 3 ways for you to easily done it right.

1. Change the Way of eating: Stop divided your meal into many small meal, come back to original 3 meals a day with more fruit and veggies which can make your stomach satisfied more.

2. Rest More: One reason that you eat a lot is sleepless because when you lack of sleep at night your body will hunger for carbs and sugar. Moreover, your metabolism will decline if you sleepless.

3. Less stress is good: Stress can stimulate our body to produce Ghrelin Hormone which cause our body to get more food and gather more fat as a reserved power supply.

Source: Kapook

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Fat that we need to burn more fat.

Recent study from University of Texas Medical School showed that there are two kinds of fat in our body: the brown one and the white one. The white fat is the one that our body stored for emergency cases and the brown one is the "good" fat that can increase our metabolism.

The color of this brown fat is brown because it contains a lot of mitochondria which is power for our cells. The brown fat is needed for our body to balance our body temperature via producing heat and our body produce heat by burn brown fat. By using this fat, we can burn 300 calories which equal to 3 miles running but there is a trick that we can use to burn it whenever we want. Stay in a cool weather.

Our body will use brown fat automatically when we exposed to cool weather with 16-21 degree Celsius because our body need to do something to make us warm. There is another way to do it....it's exercise.

Men's Fitness

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5 Reasons to do total body workout.

           Total body workout is one way of exercise that focus on entire body like it's name which is different than normal exercise like running or weight lifting that focus on a part of our body. Here are some benefits that you can get from total body workout:

1. Burn more in less time: In order to do total body workout you need to use multiple muscles and joints all at once which required more energy to perform it.

2. More muscle: Normal exercise that focus on one part of your body isn't enough for your body to grow muscle because you can focus on it for one day per week. However, total body workout can make it to three days a week. It means 3 times more.

3. Higher Strength: Total body workout such as dead lift or squat required you to use most of your effort to perform properly which mean that you have to challenge yourself every time you perform it.

4. Max efficiency: As said before that total body workout used entire of your body to perform so you can get arm, leg, ads, and back exercise at the same time which suitable for those who have less time to exercise.

5. Increase flexibility: Total body workout can be done at any time any place and need no tools to perform.

Source: Huffingtonpost

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7 reasons why you should avoid sugar.

          Sugar is a name for sweet taste carbohydrate which transform in to pure energy for your body. However, high dosage of it can malfunction systems of your body. And here are some of reasons that you should avoid sugar to get better health.

1. Sugar is pure energy: As stated before that sugar is pure calories for your body because it doesn't contain any nutrients, no proteins, no vitamins, no minerals. 100 gram of sugar can transform into 387 calories or about 1/5 energy your body needed in 1 day.

2. It can damage your liver: Sugar will break into glucose and fructose once your body consumed it. Fructose is a problems one here because it can only metabolized by liver. Liver will turn fructose into glycogen but once it full of glycogen, it will turn excess fructose into fat. This can lead to fatty liver and other serious problems such as cardiovascular disease or diabetes.

3. Major factor to NAFLD: As above said that excess of fructose can produce fat that stay in liver. This called Non-Alcoholic Fatty Liver Disease (NAFLD) and it is a cause to fatty liver which associated with insulin resistant and metabolic syndrome (obesity, combined hyperlipidemia, diabetes mellitus (type II) and high blood pressure).

4. Cancer is near: There are many factors that can cause cancer such as high insulin levels and metabolic malfunction which happen because high consumption of sugar. Many studies show that people who eat more sugar have more risk of getting cancer.

5. Fructose cause you to eat more: There are studies about how fructose affect your brain, results show that that fructose doesn't lower hunger hormone ghrelin like glucose does so this can lead you to get unnecessary extra calories.

6. It can be addictive: Sugar can stimulate your body to produce large amount of dopamine in your brain. This can cause your body to have more and more sugar because natural food cannot do it.

7. Cause of heart disease: There are new studies show that sugar might be the main reason for heart disease because fructose's effect to your metabolism. Large amount of fructose can rise triglycerides, small, dense LDL and oxidized LDL (very, very bad), raise blood glucose and insulin levels and increase abdominal obesity.

You better avoid adding extra sugar to your meal and exercise regularly if you want a healthy life.

Source: Authoritynutrition 

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Walking can changes your life.

Many of you may not know that walking has many benefits for our health, it's even better than jogging or running. Fast walking is the way that you should do it for your health. It can boost-up both of your physical and mental health.

• Fast walking can increase your muscle mass and tone which lead to higher rate of metabolism and in the end, weight loss. Faster the walk, faster your metabolism.

• There is a research that proves fast walking is better that running and best time to do it is about 30 mins before your breakfast. Taking fresh air in the morning is also good for your health.
  
• Same as any other exercise, fast walking can lead lower chance of diabetes, high blood pressure and high cholesterol. Then keep walking for your health.
   
• Meditation walking is also benefits to your mental because it can clean-up your thought and boost up creativity, better decision making. So you better walk while at work, if you stuck with some problems.
  
• Walking can encourage your body to release more endorphin to fight with anxiety and depression.
  
• By just walking for at least 30 mins can decrease a chance of stroke by 27%.
  
• As said before that fast walking can pump up your heart rate, this mean that your blood circulation is also faster and it increases the flow of oxygen to your entire body. Result in more energized that normal.
  

An these are just some of benefits that walking can give to our health and since it is so easy to do, let's us walk more for our better life.

Source: Positive Med

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Stress, it happens more than you think.

Stress is a reaction of your body toward the changes that our body need to response. It can be either physical, mental, emotional responses therefore stress can be happen because of yourself, the environment or even your thoughts.

However, stress also has positive and negative side. Positive stress is a stress that helps yourself alert and aware of dangers and the negative one is a positive stresses that occur to you continuously with out any relief. Negative stress or "Distress" can lead your body to has harmful symptoms such as headache, stomach ache, high blood pressure, and insomnia. 

Many people misuse alcohol and tobacco to relief distress because they actually make it worse by keep your body in stress state. Instead of alcohol and tobacco, you can change them to something sweet, fruits, or exercises to boost up your mood and immune system.

Source: Webmd

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Physical is good but Mental is also needed.

Exercises or workouts are good for your physical health but do you know that mental health is also important if you want to have a healthy life. Mental health is hard for normal people to notice it's illness since we always face with stress, anxiety, and problems everyday which sometimes big and sometimes small. This little disturbing things that we experienced everyday can damage our body indirectly.

Therefore, don't forget to take a good care for your mental health and Meditation is a recommended way to improve your mental health. Meditation is a practice of focus on one specific thing, normally focus on your breathing. Try to stay with it or bring your attention back to it when you wander away. Meditation give many benefit to your body such as better focus, decrease anxiety, boost-up creativity, higher compassion, better memory, and reduce stress.

Source: LifeHacker

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Robots that KILL Ebolas!!!

Believe it or not but there is a technology that can get rid of Ebola virus in few minutes. This robots is called Xenex Germ-Zapping robot which invented by Texas doctors team in San Antonio. Xenex robots can generate UV light that has wavelength at concentration higher than normal sunlight about 25,000 times, so no wonder why Ebola is dead when faced with this robot. Ebola is a virus and virus normally destroyed quickly by UV light.

Xenex robot generated UV light from xenon (gases) not mercury so there will be no toxic for us. This technology used in more than 250 hospitals already.

Source: Onlinehealth

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Secrets to get ABS at any ages!!!

To any men out there who want to have ABS but you can't make it or feel like it's not gonna happen to you, here are some secrets that can help you. By the way, these secrets divided in 3 periods of your ages.

1. At the Peak of the Mountain. (Twenties)

Build up your Testosterone: At the age of twenties, your testosterone level is reach it's peak in your life, therefore go to gym, build up muscle, especially your core muscle. Recommended move: Dead Lift. (PS. Testosterone played a major part in muscle growth process.)

Good Protein for one please: Eat more lean protein to build up muscle and metabolism which can lead to lower fat at your belly area. The cheapest and affordable lean muscle are chicken (breast is the best) and try to avoid deep fried chicken.

Eat Fresh: This one might be hard for some people because you should cook your meal by your self. By start eating a clean food, your fat start to crying.

Keep on it for few months: If you can do this challenge methods above for 2-3 months, it can lead to visible result in this period. 

2. At the Edge of the Cliff. (Thirties)

Fight Fight Fight: Around age of thirties, your metabolism is declined by 15-35% which means that what you exercise at twenties you need to go harder and more. More reps and weights can strengthen you muscle up.

Aminos Potion: Consume more amino acid tryptophan which can strengthen your bone and prevent it from potential fractures. This amino acid can be found mostly in egg white.

Focus: Works can lead trick your body to eat more that it should be. Therefore, focus yourself and eat what is needed or add some avocados to your meal in order to make you feel full for several hours.

3 Months: With lots of exercise and good diet, you will have your result within 3 months or less.

3. The Downfall. (Forties)

Safe and Sure: At age of forties, your body is not strong as it should be so take it easy for your workout. You can do plank for your ABS instead of sit-ups or crunches.

Fish for main dish: Fish is another good source of lean muscle but with low-cal as well. Even though, fish is not that "good" in amount of protein but it can helps you to get away from Alzheimer and heart-decease by boost up your white blood cells.

Do not hold it: Sometimes you have to let things go, stress can increase your cortisol level and it can force your body to store more fat. Try mediation, walk in a park, or massage to relax and clear your mind.

Slow but sure: With more exercise and changes in life-style your body will slowly show it's result, so be patient it can take up to 5 months to show result.

Source: MenHealth

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7 secrets to stay away from weight loss companies.

To lose your weight is hard enough for people so there are so many weight loss companies occur in every parts of the world. Here are some tricks that can help you to stay in shape and lose some weight as well. 

1. Exercise is not enough: You may gain more muscle and strength from exercises but you have to know that food is also one main factor that affect your weight as well. To lose fat and gain more muscle, you need to do both exercises and diet.

2. Fat is necessary: Everything have a good side and bad side, so do fat. Try to eat the good one which can get from olive oil, fishes, avocados, nuts, and etc. because these fat can make you feel full. Which cause you to eat less, then get thinner.

3. Milk is not that bad: Many says that you have to cut milk out of your food chain if you want to lose weight. It is so untrue because with the recent study from Harvard University shows that yogurt or low-fat milk product actually can help you lose weight. Moreover, Did you know that most protein supplements are made from milk serum (liquid remaining after milk has been curdled and strained).

4. Everybody love chocolate: Chocolate is actually good for your health but you need to choose dark chocolate instead of Kit-Kat or Sneakers. Dark Chocolate contains lot of antioxidants that can help your body to decline some fat deposits which in the end cause your weight to go down.

5. Keep Moving: Human body have to burn fat to gain energy for moving so if you move more, you can burn more as well. Even just a little movement can support your body to burn more. Don't stop, or you will fat.

6. Pure Air: You may not notice that air pollution can make your body resistant to insulin. This can cause you to have obesity so take some fresh air in the morning can help you to stay away from it.

7. 30 Mins is no good: Exercise for 30 mins a day for 3 days a week is enough for you to have a healthy life. However, if you want to get thinner, you need to do it at least 1 hours a day for 3 days a week.

Source: Positivemed.com

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5 Workouts to raise up your Metabolism

The best ways to increase your metabolism is to do a short and intense exercise instead of long, steady, low-intensity exercises. When your metabolism increased, you will lose more fat as well so if you're looking for get rid of your fat, this is your answer. And here are 5 easy workouts that you can do on your own.

1. Sprint: Instead of normal jogging, try to to a 100 meters sprints then jog back to your start point. Do it for 5-10 rounds or as much as you can then try to make it 20 rounds within next 3 months.

2. Burpees: This one is actually hard for many people because you will have to face with your own weight. Start with standing and then drop your self to the ground to push up-ready stance but make sure that your chest and thighs contact the floor. Then push yourself up to stand again and jump in the air. Repeat it 100 times (or as much as your body can take) and try to do it faster for the next time.

3. Jumping rope: Try to make a jump for 100 jumps for each sets with 35-45 secs rest time between sets. Jumping rope is always together with Boxing and have you ever seen a fat boxer ?

4. Kettlebells: Since kettlebells is focused in strengthening your core muscle group so it goods for cardio workouts. Try to use this one to build up your strength, you can start with beginner exercise first but try to make it as fast as possible for about 30 secs.

5. Push-Up, Pull-Up, Air Squats: Do as many round as you can for 5 pull-ups, 10 push-ups, 15 air squats within 20 mins. These simple workouts is a total-body workout and a good cario workout as well.

Source: Positivemed.com

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Exercise can lead to happier life.

Exercise is good for your both physical and mental health. But do you know that it can literally make you happier person ? And here are reasons why exercise can  make you happier.

1. Happy Chemical.
Exercise is the best way to make your body produce more "Dopamine" the happiness hormone. Dopaminee is a neurotransmitter that essential for feeling happiness or pleasure.

2. Less Stress!!!
Exercise is not just a short term stress relief, but when you do it regularly it can relief stress for a long term as well. During exercise you will face with low-level form of stress by increase heart rate and trigger hormone change. With facing this kind of stress all the time, your body will adapt and help you handling stressors better.

3. Refreshing you.
Believe it or not but after work out, you feel more energize than before and more energy can lead to more happier life as well. Therefore, try to workout regularly no matter how hard is your day, it is best if you do it in the morning.

4. Confident UP.
We all know that exercise can make you look good but you are not just looking good. When you exercise and see how your body change, it can make feel more stronger, more independent, more confident. Only with confident increase, your overall point of view will change to more positive as well.

5. Cure anxiety.
Many studies show that exercise can relief anxiety as same as medication and talk therapy. Therefore, whenever you feel anxious try to do hard exercise to relief it.

6. Sleep Well.
Regularly exercise can help you sleep better and also a way to cure insomnia or sleep disorders.

Source: Mind Body Green

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Types of Belly and Easy ways to get rid of it.

Do you have any problems with your dresses or clothes ? With wrong foods and bad behaviors, they are one of the major problem that can make your belly bigger. Together with different body structure of people, there is no perfect exercise for everyone. However, A-Listed trainer James Duigan has identified 5 types of belly and different ways to get rid of it.

1. Spare Tire: This type of belly usually happens to people who always sit like those who works at office, and this people are attracted to sweet food as well. This type is the easiest one to eliminate because it happens due to your lifestyle, you just need to exercise more and eat healthier. 

2. Stress: This one often happen to those who over-achievers and sensitive to digesting problem which lead to bloating and bigger belly. You can check out your belly by pressing it, if it hard instead of soft, it is stress belly. Try to eat every meal especially breakfast, stay away from junk food and excess caffeine. Also, try to sleep earlier, practice medication before bed, do yoga and long walk to increase your immune system and improve your sleep.

3. Pooch: It is a leftover belly that occur to people who don't have enough time for overall exercise and cause belly muscle to stick out. This can be fixed by eat more fiber like green vegetable/whole grains and use plank for exercise instead of sit-up/crunches.

4. Mommy: Mommy belly regularly befall to women who have given birth in these last few years and have no times for themselves. After giving birth, your belly needs at least 6 months to regain its top form so stay away from hard exercise. To get rid of it, you need to increase your blood flow and power up your loosen muscle, which can be done by eat more nuts and omega-3 acids to increase fat burning. Then try gentle pelvic floor muscle exercise by squeeze and clench 15-20 times, 5 rounds a day. Additional, you can use power nap during the day to increase your metabolic.

5. Bloated: This tricky will start with beautiful flat belly in the morning but then during the day your belly will begin to bulge out. It happens because of gas and indigestion which often caused by food intolerance and sluggish bowels. Try to avoid food that you are intolerance and avoid meal at late night to make your belly flat again.

Credit PositiveMed

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There are no excuses for exercise.

It is possible for you to stay fit and having good shape even you have no time for fitness or gym. Because with a minute long intense exercise can make your weight and strength stay as they should be. Many studies show the same result that short intense exercise is even better than normal exercise.

However, it is so hard to attempt because you have to push your self to its limit or other wise nothing happens to you. So be careful of your self, try to do warm up before and cool down after workout to avoid injuries that can happen. You can check in the internet for these short intense work out such as 7-Minute Workout,  4 minutes of Tabata training, Kettlebell workout or you can check it out in your apps store.

Thank you Webmd.com for this information.

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Walking Alive!!!

Walk is not just an exercise anymore because walking can help your mental health as well. There is a study in England called "Walking for Health" with 2,000 participants and the result shows that natural environment and group activities can boost up our mood. Walking in a park can lower your stress level and also prevent depression to occur as well.

Walking is the easiest exercise that requires nothing and add up with natural environment, now we have the best tools to get rid of stress. So you feel down and can't figure out how to do with it, try this out to relax your mind.

Thank you Webmd.com for this information.

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Music and Exercise

Nowadays, most people usually listen to music during their exercise or fitness but you may not know that it isn't just entertain you while you workout. Many studies show that music can affect your workout by increase your performance and help you to do it last longer.



When you listen to music while workout is like a distraction of your body and make it forget about fatigue. However, there are many restriction to this trick such as you have to listen to music that has beats between 120-140 bpm. Also, It has no effect to people who does an intense workout or athletes because fatigue that occur are far beyond help.

You can choose any songs that you like for this trick because the main point is to make your body focus on other things instead of tiredness. Then try to adjust your playlist to match with your workout. For example, slow song for warm-up then faster when you start your real workout.



Everything has side effect and this trick also have one. Be careful with your volume because this trick can increase pressure and may cause temporary hear loss for a short time.


Thank you Webmd.com for this good information

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15 Truth about Metabolic that you may not know.

First, People who have more muscle will have more metabolic as well.

Second, Your body digest protein harder than you though so it means that if you eat more protein your metabolic will be higher too.

Third, Naturally men will have higher metabolic than women because men has more muscle than women by nature.

Fourth, Metabolic is the process of using energy to make you live like breathing, and digesting.

Fifth, Metabolism rate is how much your body burn calories while you stand still or rest which is different from Metabolic.

Sixth, Our genetic code also affect our metabolic as well, as you can see that some people can't be fat no matter how much they eat. Your life style and what you eat also affect it as well.

Seventh, You may surprise that metabolic can be effected by your thyroid and that because thyroid control many hormones that affect how your body works. This explain why people who have something wrong with their thyroid will also have weight swing.

Eight, Strength training can help you to raise up your metabolic but no one know what is the real reason. Because when you exercise your metabolic is increase which is same as your muscle gain.

Ninth, When you getting older your metabolic will decrease from time to time. Your metabolic will start decrease at age of 20s then decrease 2% more every decades.

Tenth, Diet isn't always good because if you eat less than 1,200 calories your metabolic will go down as well. Therefore, you should divide your meal in to 5 small one to increase your metabolic.

Eleventh, Caffeine can improve your metabolic which mean that a cup of coffee can speed up your metabolic for sometimes.

Twelve, Spicy food can also increase your metabolic because capsaisin in chili is a substance that naturally increase your metabolic. But beware that it isn't enough to lose your weight.

Thirteenth, Most food supplements cannot help you to increase your metabolic so the best way to do it is to exercise and dietary.

Fourteenth, Temperature can affect your metabolic as well because your body need to maintain our body temperature to be not too hot or too cold. According to the study, people who live in tropical area will have higher metabolism rate that who live in another area.

Fifteenth, More that 70% of metabolic happen while you rest and you can burn 30% more when you active. So keep moving. 

Now don't forget to eat good healthy food and exercise often if you want a beautiful body and good health.

Thank you Webmd.com for this information.

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10 Foods for your beautiful muscle.

For those who want to have a be-a-u-tyful muscle, these are foods that can lead you to achieve that.

#1 Steak!!!
Everybody love meat and cow meat has high contain of creatine the magic nutrient that can lift your power.

#2 Peanut butt-er
Peanut butter contain a lot of biotin, vitamin that help your body to transform carbohydrates into energy.

#3 Spinach
Spinach have lots of nitrate which can help your blood to deliver more oxigen to your muscle and lead to faster regeneration.

#4 Sardines
This small fish has a big load of EPA fats that have anabolic effect, the state that your body comsume energy for growth or maintenance.

#5 Senzu Bean
Hazelnut is a Senzu bean in real life, hazelnuts can reduce radicals that occur from intense training therefore you can do it more often.

#6 Salt for Salary
Do you know that "salary" came from the word "salt" ? Drink a salt water after workout can helps your muscle to rejuvenate faster.

#7 The Blackcurrants
This little fruit from UK has double amount of vitamin C when compares to oranges. With this high vitamin C your oxidative stress will fall to the ground.

#8 Chickpeas
Another good source of power, 40g of chickpeas contain enough carbohydrates and fiber to reduce insulin level and maintain your lean muscle.

#9 Dried Apricots
Dried apricots has ability to stimulate your body to create new blood cells so oxygen can be delivered to every parts of your body more.

#10 Marmite
You may hate it but you can't deny that it's riboflavin can helps your body to turn food into energy for your muscle.

Now after your workout try to eat these foods for your big, strong, and beautiful muscle.

Thank you Menhealth for this information.

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Coconut Juice, Miracle Juice from nature.

Coconut is not a nut as it's name state but it is actually a dupe or stone fruit. Coconut juice itself has a slightly sweet in their taste and smell but it also has many benefits for our health as well. Here are some of it's benefits that can make you think "I should drink coconut juice".



#1 A Lot of Nutrients.
Coconut juice contain many minerals and nutrients such as Calcium, Potassium, Magnesium, Vitamin C, B2, B5, B6, Folic Acid, and Amino Acid which are what your body need to stay good health.

#2 Alzheimer, thou shall not pass.
Believe it or not but coconut juice can prevent and slowdown the process of Alzheimer. In side coconut there are substance called "Ketones Bodies" which are alternative source of power for brain.

#3 Easy to digest.
Our body can easily digest glucose from coconut juice for instance power cell and refreshing our body so this is an alternative drink for people who love carbonated juices.

#4 Anti-aging.
Coconut contains estrogen hormone that can stimulate our body to produce more collagen and elastin which can reduce your wrinkle and improve cell's growth process.

#5 Detoxification.
Coconut juice has ability to micturate and detoxify your body which lead to good skin and good health.

#6 High minerals.
With a huge amount of minerals contain in coconut juice, you can replace your power drink with it. Coconut juice has potassium 13 times more than normal sport drink.

Coconut juice is good for your health but you should choose the fresh one to get all nutrients and benefit. Moreover, people who has diabetes and renopathy shouldn't drink it because it can be worse.

Thank you 247Freemagazine for this information

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