Hi guys! I am so proud to tell you that I can now let the day pass without eating rice. I know it is hard at first because it is used to be in our daily meal. We feel like our day is not complete without it. Here is my story how I break up with rice. 

What I did was I changed my meal plan slowly. For my breakfast first, then lunch and I skip dinner but I eat snack before 6:00 PM. I know most people said that it is better to eat six small meals everyday than three large meals. But for me, I can manage to eat three meals, not large ones but enough to make me feel full, as I only eat when I'm hungry and not when it is time to eat. 

For my breakfast, I used to be a rice person but I managed to change it to healthy foods. I eat everything my stomach wants every morning. I think it is all about how motivated we are to live in a healthy way to avoid all fatty and unhealthy foods. And I can't have my breakfast without a cup of coffee. It helps me to increase my metabolism and it has this effect on me that I feel fully energized the whole day. Coffee does have a dark side, though— and not just in terms of roast. Drinking too much can cause symptoms like insomnia, nervousness, irritability, upset stomach upset, and muscle tremors. I think we can have 1 to 2 cups of coffee per day.

For my lunch, of course this is the hardest part not to eat rice. Eating rice during lunch is the normal lunch meal here in the Philippines. I slowly change my lunch meal to vegetables, fruits or soups.Well actually it is not that hard for me to revert my rice meals to vegetables or fruits since I love eating those. But there are times that I am bored in that kind of meal so what I do is eat what is our viand for the day but of course without rice. Here is another tip, if you're 80% full, stop eating and drink lots of water to make you feel 100% full. It is hard to digest if we eat too much and it will expand the capacity of food our stomach can have.

During afternoon snack, I eat everything I want. Lol! Seriously, I do eat every food I want since it is my last meal for the day but I make sure that it is not after 6:00 PM. I have read that its really effective to lose weight by not eating 4 hours before going to sleep. But if I feel hungry after six, I eat cool menthol candy to avoid that hungry feeling. lol! Candies will really do big help for us to avoid feeling hungry.

I know it is really hard not have rice, but it is all about our goals. But be sure that you change your rice meals to more healthy foods. I know there are still benefits from eating rice but we can still get those benefits in foods which are healthier and easy to digest than rice. Let's achieve the perfect body that we want and let us inspire other people to live a healthier life.

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This is one of the exercises I do everyday. I really feel and see how my arms changed by doing this exercise in three sets per day.

Grab a pair of light dumbbells to tone up and get slim and sexy arms.

1. Front lifted Bicep curls x12 reps

2. Lateral raise x12 reps

3. Lateral Twists x12 reps

4. Lateral Pull Down x12 reps

5. Tricep Extension x12 reps

Here is the video I follow! ☺

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There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has it's own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers. Choose which type of training works best for you and go for it!!!

Here are 7 of the most commonly used cardiovascular training types from www.bodybuilding.com ......

1. Low Intensity, Long Duration

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test).

This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.

2. Medium Intensity, Medium Duration

This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is also the next step up from the low intensity work.

This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration

This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.

5. Anaerobic Interval Training

This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.

Here is an example of how it works:

Sprint as hard as you can for 30 seconds,

Walk for 30 seconds,

Sprint 30 seconds,

Walk 30 seconds, etc.

Repeat 3 to 6 times depending on fitness level.

6. Fartlek Training

This is translated from Swedish, this means speed play. Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again.

It is a good way to work through the entire intensity spectrum as well as to prevent boredom.

7. Circuit Training

Circuit training is basically aerobic weight training. Here is an exmaple of how it works:

Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.

Use a fairly light weight that you can lift without going to failure for a preset period of time.

You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times.

You can mix in treadmill work, skipping, cycling, etc. to add variety.

It is a reasonably good way to do aerobic work and weight training work at the same time. It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.

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I discovered this device while searching for workout accessories in internet. The inexpensive disc-shaped twist boards that are advertised all over the Internet and on TV offer conflicting information regarding their effectiveness. I bought mine in an online shop for a cheap price but before I decided to buy this, I read some online reviews first if it really works. According to one of the review posted by a doctor, this device is an innovative and a safe home fitness device that is made of a strong plastic platform that “allows you to produce an intensive rotating movement when standing on it.”  It allows you to move sideways without stressing your back.

It is small but actually durable enough to withstand our weight and still allows our whole body to move sideways freely. It is suited for individuals who are lazy enough to change to a sports attire and drive to a gym.  Great for people who wants a home fitness equipment that can give one a great aerobic exercise program.   And since it is small and light weight, it can be carried inside a backpack and used anywhere, anytime!

Some consumers love them, while others hate them. Twisting your waist while maintaining balance on the disc platform may increase the strength of your waist muscles and it may increase your balance as well. This twist board will neither help you lose weight nor give you a cardio workout.

Check out this video for more information and some exercises.

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