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How to Become Motivated to Start Leading a Healthy Way of Life and Enlarge Physical Activity?

I am back to share with you guys about how to be motivated to start leading a healthy lifestyle and enlarge physical activity. 

Dieters who kept a food diary lost twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research. But while keeping a journal holds you more accountable for how you treat your body, sticking to a fitness routine is different from sticking to a healthy eating routine. Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs, but they may stop when they get bored, they don't enjoy it or results come too slowly. Here are some tips to help you stay motivated.

For more information you can watch these video...

“You can’t control what goes on outside, but you CAN control what goes on inside.” – Mahatma Ghandi 

WHAT IS ACNE

Acne is typical problem occurs to all teenager and adulthood. it may be temporary or endlessly. but how much you actually know about acne?? lets get know about acne.. 

according to mayo clinic researcher Acne typically appears on your face, forehead, chest, upper back and shoulders because these areas of skin have the most oil (sebaceous) glands. Hair follicles are connected to oil glands. 

so what is acne actually ???

You guys must want to know how the sign and symptom having acne right? let me tell you

You guys must wondering how the acne could be on your face right. let me show you.

All of you do not need to worry because there is treatment for acne. you can refer below to know some medical treatment for acne.

lets all figure how severe does our acne..

POSITIVE AND NEGATIVE EFFECT OF CAFFEINE ON ATHLETES

On sipping my coffee today I wonder if there are any positive effects of caffeine at all? On some research, I did find out, if you consume appropriately there are benefits of caffeine that you didn’t think of. What about caffeine and athletes? Are there any negative effects of caffeine on athletes? Let’s find out!

Based on my research by Jay Cannon shows that the average amount of caffeine consumed by citizens in the US on a daily basis is at an approximate of 300 mg. That is well about two to four cups per person. It also shows that at least 80% of the US population consumes some sort of caffeine every day.

As an athlete, stamina and endurance is the most critical part of a successful career. Better parts of research show the intake of caffeine could have both positive and negative effects on athletes.

The state of the human body very well determines how well the body functions. For athletes, the body state is of paramount importance to ensure a 100% performance.

But it seems like the intake of caffeine has proved to be needful at some point of every athlete’s career. Hence it is deemed worthwhile to understand the positive and negative effects of caffeine.

What Is Caffeine Made Of Actually? 

Caffeine is an alkaloid (C8H10N4O2) and natural stimulant most commonly found in tea, coffee, and cacao plants. It is a central nervous system stimulant of the methylxanthine class.

Caffeine is the world’s most widely consumed psychoactive drug, helping one to stay alert and preventing the onset of tiredness. It is present in over sixty plants, including coffee beans, tea leaves, and kola nuts.

Positive effects of caffeine on athletes

Let’s get know the positive effects or the benefits of caffeine for athletes.

1. Enhanced endurance

The administration of caffeine at a near perfect dosage has sometimes proved to be the very difference between winning and losing. Especially in sporting events that involve strenuous activities over a long period of time.

Long distance cyclists, marathon racers and athletes involved in cross-country racing usually benefit from the use of caffeine or caffeine-containing energy drinks to improve endurance over the full course of the event.

source : google image 

2. Strength Performance

One of the significant benefits of caffeine for athletes is the strength and endurance. It has also improves physical performance in power related sporting activities.

In addition to increased strength performance effect well known to be available on short-term, usually the first 15 minutes, caffeine has been found to help mobilize fat stores. Caffeine enables the body use fat as its primary fuel source. By using fat as fuel, the human body spares glycogen. Th glycogen is an additional fuel source found in the liver and muscles.

source : google image 

3. Better Reaction (alertness) and Recovery

One of the most common reasons for the use of caffeine is alertness effect. In almost all cases, caffeine acts as a central nervous system stimulant, which can cause a noticeable impact on alertness when it reaches the brain. The effect makes the athlete feel more alert and less tired through a sporting event.

Caffeine has also been discovered to be used to help speed up the recovery process of athletes and keep them ready for the next day’s work.

Negative effects of caffeine on athletes

1. Addiction of caffeine

The first noticeable and pervasive effect of the intake of caffeine on athletes or any sportsperson is the addiction. On most occasions, athletes have been recorded to become so dependent on the stimulating effect of the alkaloid that they can no longer do without it.

Most times, frequent and excessive consumption of energy drinks with a high percentage of caffeine content could trigger a minor level of an addictive process for some athletes.Research shows that frequent ingestion of the stimulant triggers certain brain chemicals which reacts in a way similar to cocaine on its addicts.

This chemical causes a sort of dependency which despite not being as dangerous as drug addiction, still possess a danger to the athlete in question.

source : google image 

2. Fatigue and dizziness

For athletes, most of the time caffeine acts as a stimulant and boosts energy to stay in charge for a longer period during performances. But on the long run, over consuming can cause fatigue.

Alongside causing fatigue, it is also causes a certain level of dizziness especially when it eventually begins to wear off from the user.

This dizzy effect has been linked to the reaction processes. It occurs in cases where the goal is to stay alert for an unusually long period.

3. Muscle breakdown and skeletal effects

Muscle breakdown is a very rare effect found on athletes, especially those not used to the intake of caffeine.

Massive consumption in a short period could lead to a rare case of rhabdomyolysis in which damaged muscle fibers enter the bloodstream. This can cause kidney failure and a few other problems.

Ingestion of enormous amount may interfere with absorption and metabolism of calcium, and this can contribute to bone thinning according to medical researches and report. 

4. General body discomfort

As an athlete, keeping the body healthy and in great shape is key to a successful career. If that’s the case, then the intake of caffeine is to be kept in check. Because research shows it could lead to several unforeseen body discomforts.

The consumption of caffeine for the above body ranges could lead to body discomforts like headaches, diarrhea and severe stomach upset.

THE BEST HOME WORKOUT

Hello everyone....... it was nice to meet again. How was your eid day? it is not late for me to wish Happy Eid Mubarak to everyone.  it have been over one week we celebrated eid and you guys must enjoy eating rendang, ketupat, lemang and kuih raya so ITS TIME FOR WORKOUT NOW.... 

Here i want to share with you guys the best home workout. 

The best at-home workouts don’t necessarily require a ton of equipment or any equipment other than your own bodyweight. If you don’t have a lot of equipment, at-home bodyweight workouts are clutch and allow you to keep up your fitness routine. You might think your options are limited if you don’t have a whole rack of equipment at your disposal, but that’s definitely not the case. You can use bodyweight exercises to work nearly every muscle in your body, from your quads squats to your butt to your chest and yes, you can do a push-up! to your core which is plank variation for the win!.

The Best At-Home Workouts You Can Do Without Any Equipment 

1)A Plank-Based Workout to Light Up Your Core

You can work your arms with just your bodyweight. And a great way to do that is through variations of the plank, where your shoulders and triceps really put in the work. 

source : google image 

2) A 4-Move 30-Minute Cardio Workout

With this full-body at-home cardio workout, the goal is to move through three moves which is froggers, bird-dog crunches, and a three-point toe touch as quickly as possible. This 30-minute workout doubles as a cardio routine (no running required), so give it a shot if you are looking to get sweaty.

source : google image 

3) An Abs Workout That’s Done in 8 Minutes

The good thing about abs workouts is that they’re pretty easy to do at home without any equipment. The not-so-good part? Abs workouts can be superhard, which is why we’re all for one that’s over in eight minutes. With this at-home workout, you’ll spend 30 seconds on five separate exercises, including dead bug, forearm plank rock, and plank up-down, taking no rest between the moves until the circuit is complete. After three rounds, your abs will definitely be burning.

source : google image 

4)A 10-Minute Pilates Workout for Your Butt and Core

To really home in on specific muscles, sometimes small, controlled movements are key. That’s one of the biggest benefits of Pilates-based workouts. You can do this circuit once or twice as its own workout, but it’s also great to really get your glutes muscles warmed up for a more leg-intensive workout.

source : google image

5)A 5-Minute Plank Workout That Challenges More Than Your Core

Planks are known for working your abs, but if you do them right, you’ll seriously challenge your shoulders, legs, and butt too. This bodyweight workout uses five variations of the plank, including plank up-downs which light up your shoulders and triceps and plank jacks to give a cardio element.

source : google image 

So those are some of best workout you can do at home without any equipment and just use your bodyweight. 

lets try this at home together and share your result with me.