30 days Fit and Fab

One of the pillars for healthy lifestyle is E - Exercise. Why do we need to exercise ? Exercise is one of the important pillars. It can build muscle mass and lose weight since muscles burn 3x more calories. The more we exercise the more muscles we build the higher metabolism we have to burn fats and calories. Exercise Vs Hormone Balance Exercise affects the balance of hormone very much. These are some hormones that have benefits from exercise. Dopamine -> the more we exercise, the more dopamine hormone produced and it will reduce hormone cortisol Serotonin -> the more we exercise, the more serotonin hormone produced to stimulate positive mood and good night rest Testosterone -> the more we exercise, the more testosterone hormone produced which stimulate higher libido for reproduction as well as slowing natural aging Estrogen -> the more we exercise, the more estrogen hormone produced and it will take the edge off of menopause. What type of exercise...

What is your Body Composition ? Body Composition is a method of describing what the body is made of. It includes fat, muscles mass, bone, organs, and water. It also describes weight more accurately than BMI because it show changes in fat mass, muscle mass and body fat percentage. Two people of the same sex and body weight may look completely different from each other because they have a different body composition. What is the ideal body composition for male and female ? Two things that we use as guidance for ideal body composition is Body Fat Percentage and Muscle Mass Percentage. Fat Mass refers to all fat tissues in our body including essential and storage body fat. Essential body fat is a base level of fat that is found in most parts of the body, it's necessary to maintain life and reproductive functions. Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat (deep under the dermis and wrapped around vital organs) or visceral fat ( fat lo...

What is Body Age ? Body Age is a measurement of how old you are biologically based upon your health and fitness level as opposed to what your birth certificate indicates. The basic ideas is that aging occurs as you gradually accumulate damage to various cells and tissues in the body. Ita takes into consideration a number of factors other than just the day you were born. What's the difference with Real Age (Chronological age)? Real age is the amount of time that has passed from your birth to the given date. This is the primary way people define their age. How will it effect your life ? Components involved in the body age assessment include an evaluation of your health risk factors, nutritions, strength testing, body composition and cardio respiratory fitness. Using these guidelines along with various mathematical models, medical professionals can figure out what age your body "acts" like it is. There are people whose real age is 30 years old but the bi...

What are the challenges in the common diet method ? Many diet method and programme promoting the weight loss. However after the participants achieve their weight goals and stop the programme, the body starts to fight back. Craving for the food that have been abstains for a period of time is common feedback. Metabolism is even slower, in the end it's easy to gain weight every time they eat a little bit more than usual. They are wondering what's wrong with their body, they become afraid of eat anything and feel guilty after eating something. What is the Body Set Point ? This is the concept of a genetic preset weight that everyone has. The body has a regulatory system that keeps us at a steady-state level / set point. This set point suggests that our weight may go up or down temporarily when we give external changes but ultimately will return to its normal set point. How do we know our Healthy Body Set Point ? The easiest way to find out is usi...

Recently I took Weight Management Course - Beyond Calorie Counting from Coursera. It's 5 week online courses. This course is not endorsed by any product marketers and it makes more sense to me to see the weight management in holistic point. The concept is similar with what I always believe which is using E-A-R-N principle . Our body is complex, we cannot rely with one pillar only. Those pillars are connecting with each other.  Many diet programme or products out there promoting short term Weight Management Programme. The metrics they usually use are how many kg lost, how many percentage body fats drop,  however after the participants back to normal life, everything slowly creeping up to the setting point again. This process is continue and becomes cycle. Is there any long term solution for Weight Management program ? Yes, absolutely The questions is are you ready to change your lifestyle ? If you are ready, we will first share information abou...