You Might Mistake Thirst for Hunger!

Ok. Here's a interesting fact. Do you know that sometimes you are not hungry but actually THIRSTY?

Next time before you eat. Ask yourself. "Am I hungry, or thirsty?" Why does this happen? This is because the part of the brain which tells us whether we are thirsty or hungry is actually very near to each other. That is why our brain sometimes confuse hunger with thirst. Knowing this fact is also one way to lose weight properly for those of you who wants to lose weight. Water also keeps you hydrated and indirectly helps everything including your brain to work better.

Some extra info, a study has found that drinking water in the morning will increase your metabolism and thus increases weight loss. I personally practice drinking 2 glasses of water in the morning before breakfast. Helps me rehydrate and energetic after 6-8 hours of sleep. I actually felt my body system is much better when I drink water first thing in the morning. True story.

So remember guys, drink your glass of water 1st before you eat. It might save you the excess calories and help you loss weight. Why not drink water especially if you are staying in a hot country? Cool down and remain hydrated with a glass of cold water! Haha. c:

Food & Ways to Help Lose Weight

This is a request from my friend and so I shall see what I can do. c:

Firstly, if you want to lose weight. Just WATCH YOUR CALORIES. There is no point eating all the healthy food in the world if you do not control the portion you are eating. So, the first step is watch over your calories. Here is a simple calculator for you to check how much calories you need in a day. http://bit.ly/Gb5x8

Second, Eat small frequent meals every 3-4 hours. Let's say your first meal is at 7am, next should be 10am, 1pm, 4pm and 7pm. So in total you'll eat 5 meals a day. ONE IMPORTANT NOTE. If you are hungry at night, you can eat but watch what you are eating because you do not want to eat over your daily calorie intake. Here is a link for the top 10 healthy late night snack by Mens Fitness. A spoiler, one of it is DARK CHOCOLATE. c: http://bit.ly/g9tnuQ

Another way to lose those weight is to WAKE UP AND EAT YOUR BREAKFAST! Losing weight is all about playing with your metabolic rate ( body engine). If you do not eat your breakfast, your "engine" would be work slowly but if you eat your breakfast, BOOM! It will turn into a Ferrari engine! Another important thing to keep in mind is SLEEP! Get enough sleep (6-8 hours) and try to sleep early. This is because our bodies growth hormone is released best from 11pm-2am when you sleep. True story.

Now to talk about food. You must be wondering what type of food you should take to lose weight. Well, here is a list of 249 food which will help you lose weight. http://bit.ly/nre0eG

Here are a few things I know. I know Malaysians like to eat rice. Yes. Rice is a good source of carbs but the main problem is high GI food like white rice. Instead of eating white rice, try changing it with brown rice. Brown rice has a lower GI which will keep you full longer and is better compared to white rice. That goes for white bread as well. Change it with a healthier version which is whole-grain bread. Now talking about portion, for rice, just eat one fistful. That is the correct amount of rice you should eat per meal. Even if you eat white rice, just eat one fistful per meal and you will see the difference. c:

Eat more vegetable like broccoli (This is a super veg. Full with important vitamins!), spinach, bok choy and many more vegetables. It's full of important fibre and should be consumed 4-5 times a day.

Next is chicken. When you eat chicken, remove the skin and you will lose weight. The chicken skin consists of saturated fat which is bad for our body. Lose the skin and lose those weight!

Remember EVERYONE, even if you eat all the healthy food there is in world, if you overeat, you will still add weight! So remember to watch the portion of your meals and check how much calories you need in a day.

Cool Down After Exercise is Very Important!

So far I have been involved in sports since I was in high school, I noticed one thing everywhere I go. NOBODY DOES THEIR COOL DOWN.

Ok. I do see some individuals who does their warm up at my local gym, but I can honestly say I do not see anyone who does their cool down properly. Somehow this fact disappoints me. Knowing the benefits of a cool down session but never actually performing the cool down session.

Let me just share with you a few importance facts when it comes to warm up and cool down.

Warm up
1) Increase heart rate. Heart rate should be around 120 bpm for it to be counted as warmed up.
2) Increases muscle flexibility and elasticity. With this, your muscle will be able to perform better.
3) Prevent injuries. If you just go into your exercise without a proper warm up, you will pull or injure your working muscle. ( I experienced this before and it is NOT NICE)

Cool down
1) Helps reduce lactic acid. Lactic acid is produced at the joints and muscles after exercise and it will lead to muscle soreness. Some researches suggest that lactic acid is not the main cause of muscle soreness, it is the effect of various metabolites into the tissue surrounding the muscle cells which causes muscle soreness or better known as DOMS.
2) Reduces heart rate and stabilizes breathing. Cooling down will lower heart rate and relaxes breathing after a strenuous exercise session.
3) IMPORTANT. REDUCES INJURY. By cooling down, you increases your flexibility and reduces dizziness ( dizziness is proven to work anecdotally as my dad who was feeling dizzy after hiking felt better after I forced him to cool down). Suddenly stop to your exercise will cause blood rush to the legs and less to the brain thus causing dizziness.

Don't know how to cool down? Cool down can be done firstly by walk around 5-10 min until you are breathing and talking normally (due to a lowered heart rate), then perform static stretching from head to toe and hold each stretch for 20-30 seconds.

Hope these information will show you the importance of warming up and cooling down. I believe by doing all these simple but important procedures, it will make your exercise session more fun and injury free. c:

YOU CAN MAKE THE CHANGE! WARM UP AND COOL DOWN ALWAYS!

Health Benefits of Green Tea

Green tea helps in weight loss. Drinking 3-4 cups a day is more than enough. Besides that, green tea also slows aging and prevent wrinkles!

Read more at http://bit.ly/mOvYts

Yoga

10 reason why you should do yoga.

1) Social

2) Destress

3) Height

4) Flexibility

5) Immunity

6) Back relief

7) Easy

8) Better body

9) Pain threshold

10) Regularity

Read more at http://bit.ly/qr9Fem

How Fast can a Human Run?

This is a list of records which I got from elitefeet.com.

This is quite some info if you want to check and compare your own personal best with the best in the world. Enjoy! c:

Men's World Records Translated Into Average Speeds

Event	Record	Athlete	mph	ft/s	km/h	m/s
60 m (indoor)	6.39 s	Maurice Green	21.00	30.81	33.80	9.39
100 m	9.58 s	Usain Bolt	23.35	34.25	37.58	10.44
200 m	19.19 s	Usain Bolt	23.31	34.19	37.52	10.42
400 m	43.18 s	Michael Johnson	20.71	30.38	33.34	9.26
800 m	1:41.11	Wilson Kipketer	17.69	25.95	28.48	7.91
1000 m	2:11.96	Noah Ngeny	16.96	24.87	27.29	7.58
1500 m	3:26.00	Hicham El Geerrouj	16.28	23.88	26.21	7.28
Mile	3:43.13	Hicham El Geerrouj	16.13	23.65	25.96	7.21
5000 m	12:37.35	Kenenisa Bekele	14.76	21.65	23.76	6.60
10000 m	26:17.53	Kenenisa Bekele	14.18	20.80	22.82	6.34
Half Marathon	58:23	Zersenay Tadese	13.47	19.76	21.68	6.02
Marathon	2:03:59	Haile Gebrselassie	12.69	18.61	20.42	5.67
110 m hurdles	12.87 s	Dayron Robles	19.10	28.02	30.74	8.54
400 m hurdles	46.78 s	Kevin Young	19.13	28.05	30.78	8.55
4x100 m relay	37.10 s	Nesta Carter, Michael Frater, Usain Bolt, Asafa Powell	24.12	35.37	38.81	10.78
4x200 m relay	1:18.68	Michael Marsh, Leroy Burrell, Floyd Heard, Carl Lewis	22.75	33.37	36.61	10.17
4x400 m relay	2:54.29	Andrew Valmon, Quincy Watts, Butch Reynolds, Michael Johnson	20.54	30.12	33.05	9.18
4x800 m relay	7:02.43	Joseph Mutua, William Yiampoy, Ismael Kombich, Wilfred Bungei	16.96	24.87	27.29	7.58

Womens's World Records Translated Into Average Speeds

Event	Record	Athlete	mph	ft/s	km/h	m/s
60 m (indoor)	6.92	Irina Privalova	19.39	28.44	31.21	8.67
100 m	10.49 s	Florence Griffith Joyner	21.32	31.27	34.31	9.53
200 m	21.34 s	Florence Griffith Joyner	20.96	30.74	33.73	9.37
400 m	47.60 s	Marita Koch	18.79	27.60	30.24	8.40
800 m	1:53.28	Jarmila Kratochvílová	15.79	23.16	25.42	7.06
1000 m	2:28.98	Svetlana Masterkova	15.01	22.01	24.16	6.71
1500 m	3:50.46	Qu Yunxia	14.56	21.36	23.44	6.51
Mile	4:12.56	Svetlana Masterkova	14.25	20.90	22.93	6.37
5000 m	14:11.15	Tirunesh Dibaba	13.13	19.26	21.13	5.87
10000 m	29:31.78	Wang Junxia	12.62	18.50	20.30	5.64
Half Marathon	1:06:25	Lornah Kiplagat	11.83	17.36	19.04	5.29
Marathon	2:15:25	Paula Radcliffe	11.61	17.03	18.68	5.19
100 m hurdles	12.21 s	Yordanka Donkova	18.32	26.87	29.48	8.19
400 m hurdles	52.34 s	Yuliya Pechonkina	17.09	25.07	27.50	7.64
4x100 m relay	41.37 s	Silke Gladisch, Sabine Rieger, Ingrid Auerswald, Marlies Göhr	21.63	31.73	34.81	9.67
4x200 m relay	1:27.46	LaTasha Jenkins, LaTasha Colander- Richardson, Nanceen Perry, Marion Jones	20.45	29.99	32.90	9.14
4x400 m relay	3:15.17	Tatyana Ledovskaya, Olga Nazarova, Mariya Pinigina, Olga Bryzgina	18.34	26.90	29.52	8.20
4x800 m relay	7:50.17	Nadezhda Olizarenko, Lyubov Gurina, Lyudmila Borisova, Irina Podyalovskaya	15.23	22.34	24.52	6.81

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