VITAMIN B

There are many type of vitamin B ,such as vitamin B1 ,B2,B3,B5,B6,B7,B9, and B12.Each play they own role in nutrition, your body need each of vitamin B in  certain amount. Certain vitamin B uses to get energy by burn fat and glucose. Many of us don’t take serious about consuming vitamin daily life, its end up with health problem. What foods  that contain vitamin B?for sure vegetables ,protein and my favourite  one whole grain. Whole grain breads it easy to get and consume, people love to eat white breads that rich in sugar because it’s softer and have taste. Don’t forget that we eat for stay healthy life not eat delicious foods everyday and spend hold life in the hospital. If you love eating delicious  foods that been categorize as fast food or junk foods  ,please keep it low because at the end of day you really gone regret what you did and ending with full of stress   spending money to get rid of your health problem .I know we all don’t want this to happen ,what we should do?? Keep advising people if they have not good healthy lifestyle, they listen or not is not your problem the most important thing is keep advising them until they change. I know one day we all change to something better. If you don’t have time to prepare the meal, you should consume B-complex supplement. B-complex provide every vitamin nutrition that you need, but if you consuming foods that rich in vitamin B than you don’t need supplement.

CIVIC CLEANSING MILK WHITENING RM 15

CIVIC CLEANSING MILK WHITENING  RM 15

Kandungan produk ini daripada pati beras pulut yang sangat berkesan untuk: -

•   Awet muda
•   Kulit lebih anjal
•   Kulit lebih Gebu
•    Kulit lebih Licin

Fungsi Pencuci Muka Ini:-

•   Tiada campuran bahan kimia
•    Kulit lebih gebu dan mencerahkan kulit
•  Menghilangkan bintik-bintik hitam
•  Menghaluskan Kulit

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Daily Calories Intake Measurement

Hi guys! I like to share with you all regarding BMR(Basal Metabolic Rate) calculation .Frequently asked by my customers/colleagues.How to calculate my Calories ?What's the Meaning of BMR?How much calories I need to expend  to loose weight?How much calories needed to gain weight?

Calorie is a amount of energy contains in nutrient that we consume .Your body system need energy to work out /function throughout a day.BMR measurement used to get know your daily calories needs .It is easy to loose weight or gain weight using calorie measurement.If you want to gain weight ,only need to add 500 calories to daily calorie needs.If you want to loose weight minus 500 calories from daily calorie intake .Make sure you increase or decrease your calories consistently,or whatever the amount is . Don't increase or decrease  drastically because it will cause sudden shock to your system and may cause   some negative effects to your system (HEALTH) .

This is how you measure your BMR :-


For Women    :655 + (4.3 x Weight in Lbs) + (4.7 x Height in Inch) - (4.7 x Age in years)

For Men         :66 + (6.3 x Weight in Lbs) + (12.9 x Height in Inch) - (5.8 x Age in years)


 BMR in metrics 

For Women   : 655 + (9.6 x Weights in KG) + (1.8 x Heights in CM) - (4.7 x Age in years)

For Men        : 66 + (13.7x Weight in KG) + (5 x Height in CM) - (6.8 x Age in years)

How you want to change KG to pounds LBS and CM to Inch ?

KG to Pounds                                         CM to Inch

Example : 65kg x 2.2 = 143 lbs            Example : 165 cm x 0.3937008 = 65 inch

All the best!Anything juz PM !Thank you..=)

(Please click to enlarge the pic)

Api Fat Burner Advance Transformation

Hi ,I found out that image for every old posts that I've been posted dont display any more.Maybe this happen when I change the template .I should replace old image to new on,After I solve the problem I will continue writing.Sad that I've been labeling each picture before uploaded it,Its not easy but new one will be uploaded without labeling.

Guys ,below is the image of the person  transformation using Api Fat Burner Advance  RM75 that I sale rite now,this product is for women and men using 100% herbal!You can see the ingredients on this post Api Fat Burner Advance Ingredients .If you need more information about this product juz PM me.Thank You..=)

If they can ,you can too!

TRICEPS WORKOUT

Triceps workout is the most important workout that should not miss! Why? The largest muscle group on your arms is triceps! Working on them will make you get guns look bigger arm. Start with stretching!

One: Weighted Dips

Muscle improved by providing resistance that’s why always change workout plan and don’t stick same workout plan for too long. Primary source is by adding weight, weighted dips increase the resistance on the muscles. You can do weighted dips like the picture given or use two benches, placed 3-5 feet apart. Sit on one bench with your heels resting on the other (adjust the distance according to your height).Using your arms to support your weight. Now, slowly lower yourself until the bend of your elbows reaches 90 degree angle. Maintain stress and push yourself back up arms until your arms are completed extended. Do 4 sets, each for 12 reps

Second: Close Grip Bench Press

For this workout keep the elbows close to the body, with the hands more than a foot apart. Begin with arms fully extended and lower the weight toward the lower part of the chest slowly while keeping the elbows tucked in. Do 4 sets, each for 12 reps

Third: Seated Triceps Extension

For better result, make sure you focus each arm without both arm .Raise the weight up and behind the head. While holding the dumbbell, carefully lower it behind your head. Try to avoid over-exertion of the triceps during the workout. Repeat it for 4 sets, each for 12 reps

  
Fourth: Rope Pushdowns

Use machine for this workout. When pulling the weight with the rope, it’s important to keep your arms locked at your sides while keeping your back straight. If you release your arms, twist or bend your back you will start using your shoulders and back to push the weight, giving little gain to your triceps. Do 4 sets, each for 12 reps

Don’t forget to stretch again to end up the workout!

BICEPS WORKOUT

Today I like to share basic biceps workout that will get you the muscle growth on biceps part.After done stretching for 15 minutes, starts your biceps workout with:-

One: Chin-Ups

Main body part concentrate in this workout lats, but when you start from chin up, you will realize that your bicep muscle growth faster than using other workout. I had been doing research about muscle and I train myself to see the result and I found out that my muscle really get stretch when I do chin up. This happen because when your full body weight is support by full arm and when you pull up your body, you will notice that your biceps muscle getting the stress to growth. Do this for 3 sets, each for 12 reps.

Second: Preacher Curls

For this workout you get your back of your arms on the pad. Adjust the seat so that your bicep really on the position. When you pull up the barbell, make sure push harder when barbell at the upper position. Do 4 sets, each for 12 reps

Third: Reverse-Grip Cable Curl

With this workout you will improve your grip strength. To hit “brachioradialis” the large muscle on top of your forearm. By doing this reverse grip curl you will get growth the muscle at that part. Do 4  set each 12 reps(for first time just do 10 reps its harder but make sure you  go to lower rep to higher reps ,don’t ever think about stay on comfort zone).

Fourth: Dumbbell or Barbell Curls

The favourite biceps workout among bodybuilder. Grab a barbell or dumbbell loaded with weight, with your palms facing outward. To get serious on this, you just need to lower the barbell or dumbbells very slowly and you feel the burn quickly. Do 4 sets, each for 12 reps

Fifth: Bicep Curls Machine 

I hit machine last because you will fill really tired and entering zone that you need support so the best is bicep machine curl. It’s really focused on your biceps and give good stress to get muscle growth. Do 4 sets, each for 12 reps

This workout had been really work for me, now I’m not in this workout anymore because I already in mixing every workout at once. Make sure you don’t work out with same workout routine more than 2 or 3 weeks, this because when you do the same workout in long period your body will use to it and muscle wont growth anymore. End your workout with stretching again.

NUTRITION TIPS

I like to share my nutrition tips for you .It easy to follow, let’s start:-

Tip One: Eat Many Meals With Small Portion

I already mention the benefits of eating 5 meals per day rather than 2 bigger portion meals every day. Every time you eat small portion meal frequently, you get your body to boost your metabolism when that’s happen your body will not store extra fat to your body and you get healthy body.

Tip Two: Consume Balance Fats, Carbohydrates and Protein

Normal consuming to get balance nutrition is 60% carb, 30 % protein and 10% fats. So make sure track down every day to get the result. When you follow this you will end your extra sugar, oil and carbs.Thats what we need to remove from our diet to get balance nutrition.

Tip Three: Drink Plenty Of Water

Don’t consume 1 liter of water per day, it’s not enough! Drink 2, 3 or 4 liter of water per day. Is it too much??No its not, remember this water aids the liver and kidney in the detoxification of eliminating of wastes from the body. With only consuming 1 liter is not enough and will become dehydrated our organ and  will be end up with organ that do not function optimally.Also,drinking water below your body temperature can actually help to lose weight, but make sure you didn’t drink lot of water on same time .Take time when you drink like you consuming your meals.

Tip Four: Limit Sugar, Oils And Salt

Don’t add extra sugar, oil and salt in your recipe. Make sure that you put only little bit of sugar, oils or salt for taste .With limiting this you will avoid yourself from listed in  health problem automatically!

It’s easy to live healthy lifestyle, Look clearly than you will realize it!