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

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