Sunday, 29 April 2012


Gynaeoid body

Curvaceous hips with a tapered, small waist are the prominent features for Gynaeoid women.  They have small to medium shoulders and the breasts vary in size.  The hips and thighs curve outwards and weight gain occurs only below the waistline. 
Gynaeoid women tend to have a predominance of the female hormone oestrogen, (oestrogen dominance) which targets the uterine region, the hips, thighs and breasts. Excessive oestrogens promote fat deposition around the lower parts of the body as well as cellulite.  If weight loss is attempted by following a very low fat low calorie diet, there is a reduction from the breasts, shoulders and arms etc., but alas not from the thighs and buttocks.

Android body

Android body types are characterised by broad shoulders, a large rib cage and strong shapely muscular limbs.  Android body types are somewhat straight up and down with a narrow pelvis and hips that do not curve outwards.  The waistline is not accentuated.
Android women have an anabolic metabolism, which leads to a body building tendency, so strength, both physical and mental, are prominent characteristics.  Many good athletes are Android shaped. Weight gain occurs in the upper part of the body and on the front of the abdomen, so that an apple-shape may develop.

Thyroid body

Thyroid body types are characterised by relatively long limbs with fine, narrow bones.  They often become dancers and models, and can be described as having a 'race-horse' or 'greyhound' appearance. 
Thyroid women consume stimulants in excess.  These include; caffeine, nicotine, diet pills etc.  A high metabolic rate allows them to eat generously with little or no weight gain.  Of all the body types, Thyroid women are least likely to develop cellulite, but if it does occur, it will be on the buttocks and backs of the thighs.

Lymphatic body

Weight gain occurs over the entire body in Lymphatic women, which gives them a 'cuddly baby doll appearance'.  Weight gain occurs very easily for Lymphatic women, as the metabolic rate is very slow, accompanied by a dysfunctional lymphatic system.  Cellulite is common in this body type with deposits of fat swollen with lymphatic fluid, giving a dimpled appearance on thick puffy limbs. 
For Lymphatic women exercise is not the favourite actitivity.  Guidance by a nutritionist is the best way forward to reduce obesity and cellulite, by replacing it with nourishment and vitality.  Excellent and long lasting results are then achievable.

So Which Body Type Are You?



FooD and Nutrition

Hello my friends...i want to share some information which i find really interesting and beneficial...... Check this out okay....

taken from 

The scientific name of jack fruit is Artocarpus heterophyllus and come from the family of Mulberry family (Moraceae). The good of jack fruit are:
  1. Contains vitamin A, a powerful nutrient which known to maintain healthy eyes and skin. It helps prevent vision-related problem such as macular degeneration and night blindness.
  2. Considered as an energy generating fruit due to the presence of simple sugars like fructose and sucrose which give you an almost immediate energy boost. Although energy rich, it contains no saturated fats or cholesterol making it one healthy fruits to savour.
  3. It also helpful in lowering of blood pressure and thus reducing the risk of heart attack as well as stroke.
  4. Contains iron which help to prevent anemia and helps in proper blood circulation in our body.
  5. Boiling jackfruit root and its extract has been found to control asthma.
  6. Is an excellent source of vitamin C. One cup of jackfruit can supply the body a very good amount of this powerful antioxidant.

Taken from

The english word tomato comes from the Spanish tomalt, first appearing in print in 1595. The French referred to the tomato as pommes d'amous or love apples, as they thought them to have stimulating aphrodisiacal properties.

The advantages to have tomatoes like shown below:
  1. High level of lycopene in tomatoes helps in the fight against cancerous cell formation, be it prostate, colorectal and stomach cancer. Lycopene is the same substance that is used in some of the more pricy facial clensers that are available for purchase over-the-counter.
  2. The high vitamin B and potassium in tomatoes are effective in reducing cholesterol levels and lowering blood pressure.
  3. Vitamin A in tomatoes works perfectly to keep hair shiny and strong. In addition it also wonders for eyes,skin, bones and teeth.
  4. A high dietary intake of tomato products significantly reduces LDL cholesterol levels.
  5. Tomatoes are packed full of the valueable mineral known as chromuim. It works effectively to help diabetic keep their blood sugar levels under better control.
  6. Coumaric acid and chlorogenic acid in tomatoes help protect the body from carcinogens produced from cigarette smoke.
The information above is taken from Natural Health Magazine,September 2011


Top Exercises to Lose Weight Fast & Get in Shape

A complete exercise program should include three types of exercises: aerobic, muscular strength conditioning and flexibility. Aerobics work your cardiovascular system for weight management, muscular strength conditioning builds muscle, and flexibility exercises help tone and sculpt the body. By combining these three types of exercises into your fitness program, you will improve strength, lose weight and get in shape fast.

Interval Training

Interval training will help you lose weight fast and get in shape. This type of exercise involves alternating between intense and regular bursts of activity, using aerobic and anaerobic energy to convert carbohydrates into energy. For example, when jogging two miles, at timed intervals, interject a few minutes of sprinting, then return to your original jogging speed.


Enroll in a weekly or bi-weekly pilates class. Pilates helps to build flexibility, coordination, endurance and strength. Additionally, pilates sculpts and tones the body to help you get in the best shape of your life. There are two types of pilates: mat and resistance pilates. Mat pilates are done on the floor with a mat. Resistance pilates are performed with resistance machines. Both types of pilates will tone and sculpt your body.


Join a kickboxing class to kick and punch your way to a contoured body. According to the American Council on Exercise, a 50-minute kickboxing class burns 350 to 450 calories. This blend of martial arts and aerobics offers a total-body workout that will strengthen the body, as well as increase endurance and cardiovascular power so you lose weight fast. The class includes repetitions of punching and kicking, working several muscle groups throughout the body to sculpt it and help it get in shape.

Step Aerobics

Step aerobics can be done according to the intensity level that you need and require by simply adjusting the height of the step. Step aerobics combines cardio respiratory training with weight management. Start with a step height of four to six inches, maintain good posture with your shoulders back and chest lifted, and remember to always place your entire foot on the step to avoid injury.

Strength Conditioning

Calisthenics, free weights or resistance machines provide the tools for exercises that can add strength to every major muscle group, including the chest, back, stomach, arms, hips and legs. Begin with a comfortable weight and perform eight repetitions. Add more repetitions until you can complete 12 reps without cheating. To build more muscle, add more weights and do more repetitions in sets of 8 to 12.

Jumping Rope

Jumping rope is a great aerobic exercise, helping to burn fat fast as well as increase body awareness and develop good hand and foot coordination. All it takes to get started is a rope. Start with a basic jump and once you've mastered this, get a little creative. Jump backwards or forwards, vary your foot patterns, scissor your legs or bring your knees up higher.

Thursday, 26 April 2012

1st Meeting With Science Officer (Nutrition)

On 16 April 2012, actually went to see Puan Siti Rohana Din who is a nutritionist from Pejabat Kesihatan Daerah Seberang Perai Utara. We had interviewed her about health especially on proper diet. We also ask her about the problem of obesity. According to her, the health of our body doesn't depend on our body appearance. Big size doesn't mean that you are not healthy and being thin also doesn't mean you are healthy. Puan Rohana said people always misunderstood about this. So to make sure about our health, we need to go for check up and live your life decently. In addition, the need of our body is not the same like others so don't just make a conclusion based on others condition okay... What we should do is to take meal according to our need and make sure balance it with other activity.

Puan Siti Rohana also shared to us the table below which show the international classification of adult underweight, overweight and obesity according to BMI:


Principal cut-off points
Additional cut-off points
     Severe thinness
     Moderate thinness
16.00 - 16.99
16.00 - 16.99
     Mild thinness
17.00 - 18.49
17.00 - 18.49
Normal range
18.50 - 24.99
18.50 - 22.99
23.00 - 24.99
25.00 - 29.99
25.00 - 27.49
27.50 - 29.99
          Obese class I
30.00 - 34-99
30.00 - 32.49
32.50 - 34.99
          Obese class II
35.00 - 39.99
35.00 - 37.49
37.50 - 39.99
          Obese class III

Wednesday, 25 April 2012

What Is the Best Way to Lose Weight and Get in Shape Naturally

various supplements and exercise gadgets can promise to help you lose weight and get in shape quickly. But, according to Medline Plus, the only sure-fire way to lose weight is to burn off more calories than you consume, and getting in shape takes consistent, nearly daily activity. For long-lasting effects and health benefits, you need to lose weight and get in shape naturally. The best way to accomplish this goal is not with the latest diet craze but with a combination of a balanced diet and moderate exercise.

Step 1

Multiply your current weight by 10 if you are sedentary and by 15 if you are moderately active. This number is your starting place, the approximate number of calories you need each day to maintain your current weight, according to the University of Maryland Medical Center. To lose weight, you will need to decrease that number with a calorie deficit.

Step 2

Create a calorie deficit. Do this by eating less, exercising more or with a combination of the two. One pound of fat is equal to approximately 3,500 calories, according to Medline Plus. To lose a pound a week through diet alone requires you to decrease your calorie intake by 500 calories each day. If you add 30 minutes of moderate-intensity activity every day, you can burn off even more. Diet and exercise together can increase your weight loss to a safe 2 lbs. per week.

Step 3

Combine aerobic and strengthening exercises for fitness. Aerobic exercise, such as brisk walking, jogging or playing tennis, uses oxygen and gets your heart rate up. In addition to burning calories, aerobic exercise improves your endurance and cardiovascular fitness. The Centers for Disease Control and Prevention advises supplementing your aerobic exercise with muscle-strengthening exercise on two or more days of the week. Lifting weights, using resistance bands, gardening or yoga are examples of strengthening exercises.

Step 4

Develop patience. Despite the promises of those who would prey on your desire for fast results, losing weight and getting in shape the healthy way is a process. Exercise moderately and eat a diet low in fat and sugar, which emphasizes fruits, vegetables and whole grains and which includes lean meats and other proteins. With perseverance, you will find yourself losing weight and getting in shape the natural way

Tuesday, 24 April 2012


Think of water and exercise as food groups in your diet.

WATER Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

EXERCISEFind something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Monday, 23 April 2012

Diet: Tips on having a healthy diet

Most of the people find it hard to plan and carry out a healthy diet for themselves. Even I, myself find it hard to start with. So, it seems normal when there's plenty of them out there had already given up on those switching-to-a-healthy diet plan. But just don't give up yet! Actually there's several tips on starting up a healthy diet as it can be followed and easy to carry out! These are the followings:
  1. Eat plenty of high fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
  2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
  3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense. 
  4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
  5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
  6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
  7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrĂ©e, split a dish with a friend, and most importantly, don’t order SUPERSIZED anything!
  8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolk.
  9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in and day out! It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
  10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Instead of your usually fullcream milk, why don't you change it to low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
  11. Try to get your vitamins and minerals mainly from foods, not from supplements! Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. It is food that provide the "synergy" that many nutrients require to be efficiently used in the body.
  12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
  13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.  
Hopefully, these 13 tips will help you on not just starting out on having a healthy diet, but also to be able to stick with it. So, good luck!!! (^_^)

Sources from

Sunday, 22 April 2012

How To Calculate BMR Manually

Your basal metabolic rate, also known as your BMR, is your minimum calorie expenditure rate, the rate at which you must expend calories in order to stay alive. Your BMR assumes you're in the post-absorptive phase of digestion, meaning you aren't actively digesting food. You'll typically need to know your BMI when you design a weight-loss to plan so that you can predict your weight-loss rate. You can calculate your BMR from your age, height and weight by using a gender-specific formula.

Step 1

Measure your height in inches. Convert the result to centimeters by multiplying by 2.54.
For example, if are you are 70 inches tall, you multiply 70 by 2.54 to get 178 cm.

Step 2

Weigh yourself on a bathroom scale. Convert your weight from pounds to kilograms by dividing by 2.2
For example, if you weigh 173 lb., you divide 173 by 2.2 to get 78.6 kg.

Step 3

Calculate the BMR for males in units of calories per day. The following equation provides this calculation:
 BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) + 5.
For example, if your height is 178 cm, your weight is 78.6 kg and your age is 37, you would use: (178 x 6.25) + (78.6 x 9.99) - (37 x 4.92) + 5 = 1,721 calories per day.

Step 4

Calculate the BMR for females in units of calories per day. The following equation provides this calculation:
 BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) - 161.
For example, if your height is 178 cm, your weight is 78.6 kg and your age is 33, you would use: (178 x 6.25) + (78.6 x 9.99) - (33 x 4.92) -- 161 = 1,574 calories per day.