Greetings, earthlings (okay, my bad, ya'll aint aliens)!

Today will be the seventh post, last post in October!

So, I'll make this post extra sweet, alright.

We all know, apart from working out at home, we do have other sports which are relevant and brings REAL GOOD benefits to us.

What's cardio workout / exercise, you ask? - It is a type of aerobic or intense activity that burns fat and increases the heart rate (not because you see your favourite idol though). In addition, this workout also helps your blood to flow in your body and heart more efficiently. 

Fact101 - The American Heart Association recommends at minimum of 30 minutes cardio workout daily, or five days per week.

Basically cardio workout helps in three main areas:

a) burn fats/calories

b) improve endurance/stamina

c) trains the cardiovascular system in our body - exercises the heart

Without further ado, let me introduce the top three (3) sports that will definitely bring you a sexier body!

For men readers, of course you'll be getting a more muscular body alright!

1. Running or Slow Jogging and Walking

Yep, you read that right. Even these three can burn those calories off your body. This sport does not need any equipment unless you decide to go indoor, then treadmill is a must. To add, it also works effectively on the lower body as well as the abdominal and back part of our body.

Advantages:

- Burn calories easily

- Improve the fast twitch muscle fibers in the legs due to fast movements and slow twitch muscle fibers due to endurance

- Releases hormones like endorphins making runners happier and addicted to it

- Builds leg muscles, especially calves

Disadvantages:

- Avoid running / walking too fast down the slope

- Frequent knee injury

Knees and legs injuries are common in this sport. Therefore, having a proper and comfortable pair of shoes will definitely lessen the injury. 

You may try interval running where it consists of intense running for short distances and followed by walking or rest. Try working it out for a minimum of half an hour. Increase the pace and laps each day for better results.

TIP: When running, keep your head up and pay attention to your posture and form to minimize the risk of injury. Always run at the opposite direction of vehicles, if you are doing it on the road as it is risky to follow the similar direction of vehicles. 

2. Cycling

An eco-friendly sport for a sexier body. Despite needing a proper bicycle for cycling, it is considered one of the best sports combination of running and swimming. However, there are still incidents where I would doubt cycling as one of the best since one is not fully protected when cycling. 

Advantages:

- Improves leg strength 

- Tones the legs, calves and buttocks muscles

Disadvantages:

- Bicycle maintenance

Try cycling around your neighbourhood before you go further to explore the city (ie: Penang). It is best if you cycle in a group of three to four if you intend to go further. Always wear helmet and have ankle and knee protection no matter how good of a cyclist you are. Make sure to properly learn the routes and prepare safety kit before heading out of home.

TIP: For intense cardio workout, cycle uphill and do continuous sprints to shred off the calories. 

3. Swimming

Often known as the best workout ever; total body workout where it utilizes both the upper and lower body. An ultimate exercise for everyone regardless of age and size because it has low impact and free of injuries. Even pregnant ladies are encouraged to go swimming. Try leisure swimming and correcting all the strokes before you begin with intense laps that will tire yourself. Once you are used to it, you can do extra laps of different strokes for the best cardio!

Advantages:
- Eases stress on joints or any diseases (athritis, osteoporosis, slip disc, scleroris)
- For all ages
- Improves flexibility
TIP: Try learning the butterfly stroke once you have mastered all three strokes (breaststroke, freestyle and backstroke) as it burns the most calories.

Other great sports such as basketball, beach volleyball, football, squash, dancing and skipping rope are also as good as those listed in the Top 3 in this topic. Many do not know that skipping itself is already a great way in losing calories since it is an underrated exercise.
Basketball - calories burnt per hour: 490 (5 on 5 game)
Beach volleyball - calories burnt per hour: 490
Football - calories burnt per hour: 475 (approx)
Squash - calories burnt per hour: 770
Dancing - calories burnt per hour: 440
Skipping rope - calories burnt per hour: 490 - 770 (slow to fast)

Your sexier body is awaiting you right now! Don't wait any longer; - time waits for no man! Do it now or never!
-
I believe there is no need for weekly challenges for as long as you are determine to change your body for a better health and lifestyle. What say you?

What is my take on this topic?

Definitely, SWIMMING has the best cardio workout! Read my previous post for more information.
*Kindly contact me for further inquiries on swimming lessons or coaching.

Here's a plus for all readers!

PS: Cause sharing is caring, right? (smirks)

Simply get a free access to Jordan Yeoh's secret workouts by entering your name and e-mail address. It is that easy!

*Note that this is not a sponsored advertisement but an alternative to push you (readers) to work harder! 

Leave a comment down below on which of these seven (7) blog entries, is/are your favourite(s) and WHY is it so? I'll be more than happy to read them!

Sources: Healthguidance | Bupa | Fitday | Stack | Myactivesg | Livestrong

Hello? Who doesn't love snacking all day everyday?

when.. we all know it's bad for our health.

PS: Alright, sometimes we can say snacking days are counted as "cheat day" (so eat all we can, right?).

No, dear readers! We're doing it all the wrong way! Please, never spoil your healthy gifted body with those salty junks.

Instead, make your own healthy snacks from home to munch!

Fact101 - According to a recent research in America by USDA, many have been overeating calories and lesser nutrients are consumed at the same time. 

Eating the right snacks will give you the right amount of nutrients and calories which will help keep your body energized and lose weight! Try having snacks that contain protein and fibre. Avoid carbohydrate snacks!

And so, without further ado, I'll be sharing extra great recipes and ideas on how to make healthy and delicious snacks!

1. Baked Sweet Potatoes Fries

Everyone is a fries lover (don't deny)! Be it getting fries from McDonalds, KFC or even from college's canteen, it is an unhealthy snack!

All you can do is to replace those fries with sweet potatoes which are rich in Vitamin A, K and C!

Preparation time: 25 to 30 minutes

Level of difficulty: Intermediate

What you will need:

- Sweet potatoes

- An oven, a roasting pan, cooking brush

- Olive oil, chili flakes, kosher salt

How to make them?

a) Preheat the oven to 425 degrees Fahrenheit.

b) Cut four sweet potatoes in sizes of 1-inch wide wedges.

c) Place the sweet potatoes on a roasting pan

d) Brush the sweet potatoes with 2 tablespoons of olive oil, 1 1/2 teaspoons chili flakes and 1 teaspoon kosher salt.

e) Turn the sweet potatoes for 20 to 25 minutes.

f) Remove pan from oven and 1/2 tablespoon kosher salt.

Food is then ready to be served!

2. Strawberries Balls

These strawberry balls are super easy to be made. Well, all you ever need is a processor and you're ready to go!

Preparation time 20 minutes

Level of difficulty: Intermediate

What you will need:

- 200g strawberries, hulled

- 1 cup desiccated coconut

- 3/4 cup oats

- 2 tablespoons white chia seeds

- 2 tablespoons coconut oil

- 2 tablespoons acai powder (optional)

- *coating; 2 1/2 desiccated coconut or extra

How to make them?

a) Process strawberries until smooth.

b) Add the remaining ingredients and process until finely chopped and mixture comes together.

c) Place the extra coconut in an extra bowl to coat.

d) Roll the strawberry balls in the coconut to coat.

Enjoy your snack with some extra honey, if you'd wish!

3. Wholemeal Banana Pancakes

Pancake lovers, are you here with me? YES, this is for you guys!

Preparation time: 40 minutes

Level of difficulty: Intermediate

What you will need:

- 2 large bananas

- Jug and pan

- 1 1/2 cups wholemeal self-raising flour

- 1 1/2 cups buttermilk

- 2 eggs, lightly beaten

- 1 tablespoon honey

- Olive oil cooking spray

- Honey and reduced-fat passion fruit yogurt, for serving

How to make them?

a) Mash 1 banana into a bowl (1/2 cup of mashed banana).

b) Make a well in the center.

c) Combine mashed banana with buttermilk, eggs and honey in a jug.

d) Pour into well and whisk till smooth. (stand for 10 minutes)

e) Spread olive oil onto pan and medium heat it.

f) Put 1/4 cup batter into pan and cook for 2 to 3 minutes until bubbles appear.

g) Turn it over and cook for a minute or 2 until it's golden and cooked.

h) Transfer to a new plate.

Slice the remaining banana and nicely decorate it on the pancake. For additional topping, add some honey over the pancake and some fresh yoghurt.

For snacks, simple slice the pancakes into smaller servings.

However, if you're lazy enough like a sloth to do all these recipes shown above.. do not worry; for I have easy snacks which you do not even need much time to prepare. Just get it from the grocery store near you!

4. Edamame

TAKE NOTE: Mummies-to-be, try avoid consuming too much of edamame as they are less mature than soybeans. Despite its rich nutrients, there are several side effects like allergies, reproductive problems, bleeding and fertility problems when consuming edamame throughout the pregnancy period.

5. Frozen grapes

6. Pomegranate

- My all time favourite fruit that contain much benefits! This fruit has anti-inflammatory effects which protects one from cancer and other chronic diseases. It also helps in maintaining the blood pressure, guard the brain and memory.

7. Any other fruits with skim milk

- Skim milk is rich with protein, vitamin B12 and minerals which help to lose weight. A great replacement for milk and definitely a health booster!

Do leave a comment on which is your favourite snack and why so?

Signing off.

Leeleng

Sources: Blogilates | Taste | Rd | Health | Indiatimes | Greatist

What to expect in this post? The title above says it all!

Well, how sure are you that you're doing the right sport all these while? 101% sure?

Believe me, I don't think many of you, readers know about these; that our body shape define many statics and personalities!

According to psychologists, there are three main body types: ectomorph, mesomorph and endomorph. 

What are these three terms, you ask?

1. Ectomorph - lack of much fat and muscle tissue 

The butterfly stroke, which requires the most energy/stamina - showing a total body workout (the red patches shown).

The freestyle stroke demonstrated shows a total body workout (the red patches shown).

Good day, readers!

Another interesting topic, ay?

Here are a few exercises for you, procrastinators (including myself) within eight (8) minutes.

On a side note, I have decided to refrain myself from only providing an eight (8) minutes video. YES! Instead, I'll share more videos which gives more option to you, readers to pick which exercises suit you best! Another advantage here is that, these exercises or formulas are workable indoors and even outdoors. So, no more procrastinating, alright?

Of course, you should not only stop after 8 minutes! Instead, continue doing the 8 minutes exercises for a few more sessions. Perhaps, two to three sessions? That makes it about 16 - 24 minutes.

Definitely, I am no one to display moves or examples. Therefore, I have researched and adapted several fitness gurus who had portrayed their 8-10 minutes intense workout at home!

There are five videos and illustrations which I honestly felt it really is an intense 8-10 minutes workout for our body. You do not need a treadmill, dumbbells, exercise bicycles and you name it... you do not need them, not at all (trust me)! Just get dressed up in a sports attire and get a yoga mat if you wish! 

1. 7 minute high intensity work out by Lumowell (Level: Beginner)

This video conducted by McMaster University, Canada proved effective result for burning fats more efficiently, increases stamina, reduces high risks of diseases and maximizing caloric consumption.

What is rather special on this exercise is that it focuses full on the body; legs, butt, abs, arms, chest, shoulders and back. No doubt, a total body workout within 7 minutes!

Here are what is included: (rest for 10 seconds after every exercise)

a) Jumping jacks (aeroboic exercise, 30 seconds) - avoid aggressive jumping and only land on toes.

b) Wall squat (legs and butt, 30 seconds) - bend both legs at a 45 degree angle leaning against the wall

c) Push ups (muscles, chest and shoulders, 30 seconds)

d) Crunches (abs, 30 seconds) - this is not a sit up, it trains and builds the abs

e) Step up (legs and butt, 30 seconds) - you will need a stool for this

f) Squats (legs, hamstrings and butt, 30 seconds) - bend your legs at a 45 degree angle with hands parallel to them

g) Triceps dips (30 seconds) - you will need a chair for this

h) High knee run (abs and stomach, 30 seconds) - a normal jogging with landing on toes

i) Front lunges (legs, 30 seconds)

j) Side plank (hips, 30 seconds) - switch sides at the 15 second.

k) Push up with rotations (arms, chest and shoulders, 30 seconds)

A total of 6 minutes and 50 seconds is all you will need!

2. Body weight workout by Limaran Agustina (Level: Beginner)

Well known in Singapore, Limaran is a freelance personal trainer at Radiance PhysioFit. In this video, she filmed under ReelityTV for viewers to do intense workout despite enjoying the Chinese New Year food! This set of workout aims to burn the calories and fats off your body!

Here are what is included: (rest for 30 seconds after every exercise)

a) Squats (legs, hamstrings and butt, 1 minute)

b) Modified push ups (shoulders and arms, 1 minute) - do a standard push ups if modified one is easy for you

c) Side lunges (legs, quadriceps, hamstrings, butt and thighs, 1 minute)

d) Bicycle crunches (abs and obliques, 1 minute) - best workout for abs!

e) Drop squats (legs, 1 minute)

A total of 7 minutes and 30 seconds for a full set! Make sure to do it 3 sets daily.

#1 Four gurus recommend squats; the reason to why it is so is because squat really helps to tone muscle legs and butt apart from improving body balancing and mobility. 

#2 Four gurus recommend push ups; while push ups uses 75% of our body weight, it also strengthens and tones the entire body including arms, chest and abs!

Make sure to have your posture right before you start doing these exercises! Don't slouch or slump, alright! Chest up, and you're ready to go!

Fact101 - A good posture will definitely improve your health! 

Start burning all the fats off your body right now!

OFF TOPIC: If you wish to own a fitness timer for your daily workouts, you may download "JY Fitness Timer" under iOS and Android application (not a sponsored advertisement). The application has been a useful one for my daily workouts at home (though I'm an ultimate lazy being).

Leave a comment down below on which of these 5, is your favourite workout set! Also, make sure to follow them accordingly to achieve great results!

What's calories, you ask?

Your closest enemy... in your food!

Jokes aside. 

Within a healthy and balanced diet, a man needs around 10,500kJ (2,500Kcal) a day to maintain his weight. Meanwhile, for a woman, she needs around 8,400kJ (2,000Kcal) a day.

Health experts recommend to focus on the nutritional value instead of calories in the food that not only helps to lose weight but also lower the risk of cardiovascular diseases and diabetes.

Meaning to say, instead of an extra concern over the amount of calories you should consume daily, you should focus on how much nutrition are you consuming daily.

Take a look at this chart by CNPP;

For a clearer explanation, head over to the hyperlink.

Another alternative way would be an immediate check up at Authority Nutrition to check out how much calories do you need daily and to either maintain or lose weight. Simply select your gender and key in your age, height, weight and activeness of activity to get a precise calculation.

Side note: The calculator may not work perfectly on everyone.

What really matters are the four (4) elements; age, weight, height and level of physical activity done whether or not it is vigorous or leisure. All these are taken into account on the amount of balanced calories you should consume.

Aside from these four, other factors such as hormones, sick and medications can affect the amount of energy you burn daily.

Well, ladies and gentlemen, worry less! As all you need to do is to eat healthily, increase your physical activities and consume food with lesser calories!

Experts and doctors have revealed a few great tips for weight lost!

1. Replace mineral water with lemon water!

Jackie Warner, a fitness and celebrity trainer recommends drinking 3 litres of lemon water daily.

2. Saladay, everyday

Mandy Ingber, a celebrity yoga instructor emphasizes on eating salad daily. Eating clean helps a lot in losing weight and enhances skin.

3. Juice-DAY

Tara Stiles, a yoga instructor recommends juicing as the best thing she did for her health.

4. Hands on almonds

Kristin Mcgee, a Pilates instructor and yoga teacher including her clients recommend having raw almonds daily.

5. Fix on Greek yogurt

Leave a comment below of what you've taken for lunch today and how much calories do you think it contains?

But, really though. 

We should all stop calculating the amount of calories we're taking daily. Instead, start up a healthy diet! 

Signing off.

Leeleng

Sources: Medical Daily | Authority Nutrition | Buzzfeed | Shape | NHS

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