Tips and How To Eliminate Acne Scars

Tips and How To Eliminate Acne Scars - dusty and smoky environment makes our skin is dirty and greasy so fast that many would like to know the tips and how to get rid of acne scars. The tips given by my friends that shared the results of their Google blog to get rid of acne scars.
There are some tips and ways to eliminate acne scars depends on the suitability and material used if you have sensitive skin or some please consult with an expert.
1. How to Remove Acne Scars With Tomato:Make the tomato as a remedy to get rid of acne scars is not too difficult. Sliced ​​tomato and paste on acne scars. This simple technique is quite effective to get rid of your acne scars.
2. How to Remove Acne Scars With Olive Oil:Use olive oil as a natural remedy is indeed nice to get rid of acne scars. Gently massage your face with olive oil, especially in areas where acne scars. Put on a regular basis so Békés because apart from being able to get rid of acne scars can also shrink the scar.
3. How to Remove Acne Scars With Cucumber Juice:Cucumber juice is a natural skin toner which can improve skin texture. Cucumbers can reduce inflammation, soften skin and heal wounds caused by acne.
4. How to Remove Acne Scars With Egg Whites:Egg whites effective enough to solve the problem of acne. Apply egg white on the pimples and leave overnight so that your acne subsides. To get rid of acne scars, you can mix the egg white and honey. Mix well and apply on your acne scars.
5. How to Remove Acne Scars With Turmeric:One of the properties is reduced scarring acne.
6. How to Remove Acne Scars With Aloe Vera:Aloe vera too many properties, including to get rid of acne scars. Apply mucus inside of aloe to the acne scars regularly.
7. How to Remove Acne Scars With Lemon Essence:Apply lemon death on acne scars and leave 15 minutes before rinsing with clean water. Lemon has a content that can lighten the skin and remove dead skin cells and make the skin more elastic.
8. How to Remove Acne Scars With Honey:Honey is a natural moisturizer. Make honey mask facial skin becomes more bright and shining. Prepare honey to taste, then apply on the acne scars. Let stand for 15 minutes while gently massaged. After that, rinse with clean water. Make sure you use honey, not a counterfeit.
9. How to Remove Acne Scars Using Sengkuang:Water content in sengkuang able to lift dead skin cells. If used regularly, acne scars will disappear little by little.
10. How to Remove Acne Scars With Lime:Lime juice contains vitamin C (citric acid) that can cleanse the dead skin cells on the face and clean the face of excess oil. To get rid of acne scars, take the lime juice and marinate with some rose petals into a bowl filled with water. Ramas. After that, squeeze a lime into the water. Mix well and apply on the face. Leave on for half an hour and rinse with cold water.
11. How to Remove Acne Scars With Tea Dregs:Tea dregs also able to eliminate acne scars. The paste tailings to the acne scars.
12. How to Remove Acne Scars With Onion:Benefits quite a lot of red onions, include removing acne scars. Download onion to taste, finely grind and rub it into the area part of your acne scars.

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Cause of high blood

Cause
- Family history of hypertension
- obesity
- Salt intake and excessive alcohol
- smoking
- Extreme pressure

Symptom
- Diastolic pressure above 90 mmHg
- Swelling of the ankles or fingers
- Breathless
- Blurred view
- Bleeding from the nose, repeated
- Continuous headache
- Dizziness

Avoid
- Foods that are high in fat and salt
- Food and medicines are high in sodium
- Substances that can raise blood pressure
- Smoking
- Aperitif
- Lack of exercise
- Concerns

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Tips to Reduce Fat Intake

Tips to Reduce Fat Intake - Fat provides energy and helps the absorption of vitamins A, D, E and K. However, it can affect people's health if taken in excess. Fats are divided into two types, namely Saturated Fat and Saturated Fat.

Saturated Fat - A type of fat that will be frozen and hard at room temperature. Foods rich in saturated fat can raise blood cholesterol levels. eg fatty meat, chicken skin, milk, cheese, cream, ghee and cream.

Monounsaturated fats - A type of fat that is soft and melts at a lower temperature. These fats do not raise cholesterol in the blood. 2 type of unsaturated fat is fat Monounsaturated and Polyunsaturated Fat.

Fat Effect On Health
Excessive intake of saturated fats can cause:
- Overweight.
- Increase the level of cholesterol in the blood.
- Increases the risk of heart disease, diabetes and some cancers

Tips to Reduce Fat Intake
- Reduce your intake of oily and fried foods.
- Use cooking oil in a little kuantitit in cooking. Choose oil-based vegetable.
- Reduce the use of coconut milk. Substitute with low-fat milk.
- Select the portion of lean meat or chicken and discard fat before cooking.
- Limit the use of fats such as margarine, butter, salad oil, mayonnaise and cream.
- Choose healthier cooking methods such as baking, boiling, steaming or grilling instead of frying.
- Absorb excess oil with absorbent paper.

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5 Foods Improve Sperm Quality

5 Foods Improve Sperm Quality - For men who are trying to weigh the eye or increase the number of family members may be able to practice these food sources that help improve sperm quality. These include food sources that help male fertility and sperm quality are essential for the production of offspring.

1. Help - bananas are very effective in increasing sperm count. Bananas contain bromelain, an enzyme that is also found in pineapple (especially in the central part of the fruit). Bromelain is a natural anti-inflammatory enzymes that can help increase the production of testosterone (male sex hormone). Bananas are also rich in vitamin B1, A and C are important in a good sperm production.

2. Dark Brown - Brown certainly has many health benefits to the body. Chocolate contains L-arginine, an amino acid acids needed by the body in the production of sperm. Chocolate can improve sperm count and semen volume.

3. Garlic - Garlic contains oxide synthase (NOS), which is a substance that plays an important role in erection. Garlic also contains selenium and vitamin B6 are important in the production of healthy sperm.

4. Pomegranate - Pomegranate contains antioxidants that can fight malondialdehyde (MDA), a chemical in the blood vessels which can kill sperm cells. Malondialdehyde is also found in semen, which showed low sperm quality.

5. Meat - Meat contains iron, which helps prevent free radicals from forming part of the sperm that will reduce the quality. It also helps testosterone converted to estrogen which will result in less libido.

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Hair Damaged Causes

Hair Damaged Causes - Hair healthy and confident stage affect your character. Therefore make sure you do not do things that can cause hair damage. Here is the source of damaged hair you should avoid and reduce.

1. The process of bleaching, permanent or semi-permanent coloring, perming or straightening hair - This process causes damage to the hair cuticles bring the structure into the ground. Moreover dandruff also easily arise.

2. The hot weather - It also factors damaged hair because ultraviolet radiation removes hair protein thereby damaging the hair cuticles.

3. Brushing your hair too strong and frequent - This action can cause injury to the scalp, hair loss and dandruff. Avoid using a hair tie rubber band hair because it can menyebabka break.

4. Wash the hair is not perfect - washed hair is not perfect, especially after swimming damaging the hair when there is still salt and chlorine attached to the hair.

5. Too frequent or less washing hair - hair will lose moisture and become dry. Less washing hair also makes hair greasy and happy autumn.

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14 Good Nutrition for Fitness

14 Good Nutrition for Fitness - Having a beautiful body shape and attract not only depend on the exercise and sports nutrition you are doing but also need to be emphasized.

Among the foods that have a lot of benefits to the body is:

1. Olive Oil
- Good olive oil is used to replace oil in cooking. Olive oil contains healthy fats (good fats / HDL) that are useful to provide a feeling of fullness and avoid strong appetite. In addition, it is also helpful sebagaiantikeradangan and antioxidants that are good for the body.

2. Cheese
- The cheese comes from milk can help you lose weight if taken regularly and not excessive. Contained in the cheese milk contains linoleic acid, which helps burn fat.

3. Apples
- Apples are among the fruits that are high in fiber around four to five grams per seed. Various types of apples that are around us. Therefore, choose apples that contain a lot of fiber and water, which gives a feeling of satiety as well as antioxidants to maintain metabolic stability.

4. Tomato
- Every time you chew your food, your body will automatically menlepaskan hormone cholecystokinin (CCK), which serves to tighten the stomach pouch and the intestine so feel full sooner. Tomatoes contain oligofruktos of fiber that can maintain a body of CCK hormone in your stomach and compound lycopene, which can protect the skin from burning by the sun and reduce the risk of cancer.

5. vinegar
- Vinegar is also often used as a flavoring in cooking or food supplements. It can give you a sense of satisfaction and fullness, but you can not take it too far and need to follow the prescribed rate.

6. Salmon
- Salmon is good for health and diet because they contain many vitamins and low in fat to maintain a healthy heart and shrink the waist or abdomen. Omega-3 fats have on salmon can improve insulin which helps the development of muscle and lose fat stomach is divided.

7. Yogurt
- Yogurt can be used as a perfect diet food because it contains carbohydrates, protein and fat that helps reduce hunger and help control blood sugar to normal levels.

8. Badam
- Almonds are a great snack that can provide a feeling of fullness and helps keep blood sugar levels stable.

9. Fruit Pears
- Pears have a total of about 5.5 grams of fiber, depending on the size of the fruit. consumption of this fruit makes you feel full for a long time. better if mixed with salad or dessert after dinner.

10. Cinnamon
- Cinnamon is a spice group has many benefits for health. Taking half a teaspoon of cinnamon per day can help regulate blood sugar and insulin control and prevent the body to store fat.

11. The black beans
- Beans are a good food to prevent obesity because it contains the ideal combination of soluble and insoluble fiber, fat, protein and carbohydrate fat burners.

12. Coffee
- Intake of caffeine according to prescribed rate will help burn fat in the body. Caffeine in coffee can increase the body's metabolic rate so you lose weight. The effects of caffeine can last up to four hours and burn calories by 30-50kcal day.

13. eggs
- Eggs can help you lose weight because it contains a lot of protein and low in calories. Taking the egg makes our stomach feel full within a few hours.

14. Garlic
- Food that comes with garlic can help control obesity. Taste and strong aroma of garlic makes food tastier and feeling full quickly.

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Tips Care and Foot Care at Home

 

 

Tips Care and Foot Care at Home - the majority of women are so sensitive treat many faces but do not take care of heavy legs. The consequences of this neglect, many women suffer from foot problems berkematu, rough skin and cracked heel.

In addition to the lackadaisical attitude, women may also lack the budget to do foot spa treatment. understand your financial constraints, we share the care and foot care tips that you can do yourself at home.

step Treatment

1. Wash the feet using a special cleaner, make sure you wash your fingers properly so that dirt and foot odor disappears. then soak the foot in warm water mixed with aromatic oil for 10 to 15 minutes.

2. Then use a scrub to rub away, scrub removes dead skin cells and makes skin smoother feet.

3. Apply a special mask in the leg, let it dry for about 10 minutes.

4. Then wipe the feet dry with paper towels until soft.

5. Then, apply lotion to the skin of the feet are moist and tender.

6. For those of you who wear closed shoes, apply special powder ani bacteria on foot to make the skin dry feet. This powder can also eliminate unpleasant smells.

7. When you sleep at night, you can also bolstering special socks that can relieve the pressure on the foot and helps blood flow.

Tips relaxing walk.

- Soak feet for 15-30 minutes in warm water mixed with rock salt, dead sea salt or kosher salt. The soaking water will make you more relaxed and remove toxins and eliminate foot odor.

- When you go to bed, sandals with bolsters. This position can rest your feet and the blood circulation.

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Be Happy Or Be Right ?

 Happiness is overrated; it’s better to be right, a study finds.

IT IS better to be right than to be happy – at least for one husband on the cutting edge of science.

As part of an unusual experiment, the husband was instructed to “agree with his wife’s every opinion and request without complaint”, and to continue doing so “even if he believed the female participant was wrong”, according to a report on the research that was published on Tuesday by the British Medical Journal.

The husband and wife were helping a trio of doctors test their theory that pride and stubbornness get in the way of good mental health.

In their own medical practices in New Zealand, the doctors had observed patients leading “unnecessarily stressful lives by wanting to be right rather than happy”.

They wondered if these patients could just let go of the need to prove to others that they were right, would greater happiness be the result?

Enter the intrepid husband.

Based on the assumption that men would rather be happy than be right, he was told to agree with his wife in all cases.

However, based on the assumption that women would rather be right than be happy, the doctors decided not to tell the wife why her husband was suddenly so agreeable.

Both spouses were asked to rate their quality of life on a scale of one to 10 (with 10 being the happiest) at the start of the experiment and again on Day 6.

It’s not clear how long the experiment was intended to last, but it came to an abrupt halt on Day 12.

“By then, the male participant found the female participant to be increasingly critical of everything he did,” the researchers reported.

The husband couldn’t take it any more, so he made his wife a cup of tea and told her what had been going on.

That led the researchers to terminate the study.

Over the 12 days of the experiment, the husband’s quality of life plummeted from a baseline score of 7 all the way down to 3.

The wife started out at 8 and rose to 8.5 by Day 6.

She had no desire to share her quality of life with the researchers on Day 12, according to the report.

Still, the team was able to draw some preliminary conclusions.

“It seems that being right, however, is a cause of happiness, and agreeing with what one disagrees with is a cause of unhappiness,” they wrote.

They also noted that “the availability of unbridled power adversely affects the quality of life of those on the receiving end.”

The three doctors think they might be on to something, and they wrote that they would like to see the work continue:
“More research is needed to see whether our results hold if it is the male who is always right.” – Los Angeles Times/MCT Information Services

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EaseUS Data Recovery Wizard

EaseUS Data Recovery Wizard – If you’re a photo enthusiast who always carry with your digital camera or smartphone and keep on taking pictures after pictures to share with your circle of friends, wouldn’t it be frustrating to know that if something bad were to happen; you could lose all your photos then? You should know that there’s a free data recovery software or can also be known as photo recovery software.

EaseUS Data Recovery Wizard Free should be on top of your list as it can act as your photo recovery software that can be used to recover data due to deleting, formatting, partition loss and improper operation. You can use the data recovery software to recover whatever that you have lost, either pictures, videos, audio, emails, documents or everything else. It is also very to use and in just a few clicks, you should be able to recover everything that you have lost.

So what are the three steps that you need to start utilizing thesoftware? Step 1 is to download the free software that is available online and install it on your machine. After that you proceed to launch the program and select the file types that you’re looking for. So for example you are looking to recover some photos, simply select Graphics and click Next. Then you should select the location on where to look for the missing data. If you are looking to use as a photo recovery software, plug in your SD card or smartphone so that it will be able to select your storage or device and click on Scan.

Then Step 2 begins with the scanning process starting. There’s a progress bar displaying the percentage of completion for the scan and the estimated time remaining for the scan to finish. You can also pause and resume the scan at any time but it is strongly advisable to finish the scan as quickly as possible to

increase the chances of having a full recovery. There are actually two scanning modes available, with the first one being a Quick Scan and then we have the Deep Scan which is a more thorough sector scan and should take few minutes to complete.

The final Step 3 is for you to preview and recover all the recoverable files. So if you’re using it as a photo recovery software, you can preview the thumbnail of the recoverable picture before confirming which files you want to proceed with recovering. That’s all you need to do to and it only takes few simple steps that you can’t go wrong with.

EaseUS Data Recovery Wizard Free is a reliable data recovery software that is highly recommended by the guys in the software industry and is also being used by millions of users worldwide. The step-by-step wizard makes sure that you are able to get back what you thought you have previously lost and it is so simple that anybody can use.

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What is Depression ?

Is it Depression? - Depression is a common disease. Every 5 out of 100 people will experience significant depression and the remaining 5 out of 100 people will experience a depressive illness which was not significant in their lives. This means that 10% of the population and will never experience it.

Depression is composed of many physical and psychological symptoms that become necessary treatment instructions:

- Loss of interest and life erratic / vacancy.
- No enthusiasm and motivation, making something or take a very difficult decision.
- Dizziness, easily enraged and insecure.
- Weight and appetite increases / decreases.
- Especially difficult to sleep or sleeping.
- Loss of love, no desire to have sex.
- Loss of self-confidence, avoiding meet people.
- Sense of worthlessness, guilt, sadness, feeling hopeless and desperate.
- Feeling very badly on a particular occasion, especially in the morning.
- Ever thought of committing suicide.

These are common signs and is an indication that you need a rock and proper treatment.

Factors that cause depression:

Anyone can face depression for no apparent reason other such diseases. but there are times when it is caused by the real reasons
- Reaction to physical illness
- Illness or death of relatives
- Stress
- Workload
- Loss of jobs
- Relationship problems
- Financial difficulties
- Family problems

Things that need to be faced by everyone, but when someone is experiencing depression, their reaction to all of these things become too stressful and first than it should.

Apart from taking drugs, there are many other ways to help yourself recover as usual among which are:

- Chat with close friends
- Exercise / sports
- Proper Nutrition / Healthy
- Make homework / Berhobi as usual

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How To Overcome Acne

How To Overcome Acne

How To Overcome Acne - Acne is a problem that often befall those who grew up mainly teenagers. This problem is caused by clogged pores by thickening of the skin at the opening of the pores, oil of cosmetic ingredients or are increasing oil production from the oil glands (sebaceous gland). This condition depends on hormones and genes determined by a bacterial infection of the ducting There pores (caused by bacteria Propionebacterium)

Among the methods that can be used to overcome the problem of acne are:

1. Do not Squeeze - bacteria found in acne. Patient / professional conference.
2. Do not Touch - Your hands carry different types of germs. Cautious
3. Do not over-wash - wash twice a day is recommended, especially adolescents. Use a scrub is not recommended.
4. Eat Healthy - Cut bread and refined grains. Make sure you drink enough water.
5. Bath After Exercise - Sweat stimulate the growth of acne. Make sure the bath immediately after exercise or rinse your face as soon as possible.

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Benefits of Green Apples

Benefits of Green Apples

Practice of eating fruits is highly recommended because it has many benefits for your body, but do you know how good eating green apple. Especially for those who want to lose weight.

This is because it not only has a range of nutrients but it also reduces the level of cholesterol in the body.

Green apple contains iron, magnesium, potassium, calcium, soldium, vitamin C, vitamin A and vitamin B, and is a source of soluble fiber. You are encouraged to eat the apples with the skin as part of the vitamin C content is located under the skin.

Green apples can also help prevent:
• Construction of cholesterol in the blood vessel wall.
• Reduce the risk of heart disease.
• Assist the membrane lung health.
• Supports bone health by adding chemicals (boron) on bone mineral.
• Supports a healthy cardiovascular system by maintaining the level of blood cholesterol.
• Helps maintain weight.
• Reduce stress asthma.
• Reduce the risk of cancer.
For those who have problems with constipation or digestive blend of green apple with celery and drink every morning before breakfast. It can cleanse the intestinal tract and remove toxic quickly through the digestive system. Substance sour green apple is an excellent body cleanser.

Green apple also act as a refresher facial skin. Cut green apple and immediately immerse in ice for 5 minutes. Then put on your face, leave for 15 minutes. You will be able to taste the freshness. If practiced regularly it can smooth the skin.

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Hair Problem among Elderly

Hair Problem among Elderly

Introduction

• As people age, most people experience changes of their body functions and organs in some way due to changes in individual cells and in body organs
• These changes may result in changes in appearance and thus the experience of aging
• Similarly, hair colour starts to change and by age of 50 years old, 50% of the hair in 50% of people will have turn grey. This is mainly due to the loss of melanocytes (pigment-producing cells)
• The degree of hair graying often runs in families, however, the responsible genes are unknown

Symptoms and signs of hair problem among elderly

As a person ages, the hair quality and distribution can change considerably and hair may become thinner, more brittle and loses its natural colour.

The common aging changes in hair include:

1. Hair color change
   • This is one of the obvious signs of aging
   • Hair graying usually starts as early as the 30s. With aging, less melanin are formed by the hair follicles.
   • Hair on the scalp usually starts to turn grey at the temples region and extend upwards toward the roof of the scalp.
   • Hair color becomes lighter and eventually turning white
   • Hair on the body and face will also turn grey. This occur much later compare to the scalp hair.
   • The speed of hair graying may be determined by genetic factors

2. Hair loss
   • With aging almost everyone has some hair loss due to the slowing down of hair growth
   • Many hair follicles stop producing new hairs
   • Eventually, the hair becomes thin, fine and light-colored
   • Baldness may occur in both sexes but with differing distribution
   • Men may start showing signs of baldness by the time they are 30 years old and many men are nearly bald by age 60. In male-pattern baldness, hair may be lost at the vertex (top of head) and front temporal (front and side) region
   • In women, they can have loss of hair after menopause and this is called female-pattern baldness i.e. hair becomes less dense and the scalp may become more visible
   • As a person ages, body and facial hair are also lost

3. Excessive hair growth
   • In women, excessive or unwanted hair growth becomes common after menopause. Facial hair may become coarser, especially on the chin and around the lips
   • Men may  notice  that hair grow longer and coarser in eyebrow, ear and nose regions

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Sex for a Price

Sex for a Price

Definition

Sex for a price refers to the act of sex for a fee, which is also called prostitution.

It is illegal and against the Malaysian law if a teenager performs sex or is forced to have sex or paid a sum of money for the service provided. This act can be reported to the authorities and the parties concerned can be charged.

The true incidence in our country is not known but the commercial exploitation of teenagers remains a growing problem.

Many of the victims are trafficked by middle-men and most of them are from the lower income groups who might have migrated to the cities for job opportunities. Some teens work as a group with an agent while some are on their own.

 

Consequences of Prostitution

Prostitution causes physical, mental and social complications

• Physically your body is at risk of being abused by violent clients.
   
• The biggest fear of prostitution is contracting sexually transmitted illness like syphilis, gonorrhea, chlamydia, viral warts, Herpes, Hepatitis and HIV/AIDS.

• Unplanned pregnancies can happen and this can lead to health problems in young girls who might not have social support to continue the pregnancy. This can lead to abandoned babies.
   
• Mental health issues like anxiety, depression and suicide are rife among young girls who engage in the sex trade.

ABSTINENCE is advocated in young, unmarried girls. The complications of sex for money is too far reaching for a young person be it a boy or a girl.

 

Prevention

Be mindful of good job offers that promise “big bucks” by strangers in big cities.

Do not fall prey to human traffickers.

Always practice safe sex if dealing with a client- Use barriers like condoms and diaphragms (Link to Contraception). Please see your doctor for emergency contraception.

 

Where can I get help to escape my traffickers?

It is never too late to stop yourself from prostitution.

Please get help from :

• Talian Nur- 15999
   
• Your nearest police station

• The nearest hospital /clinic

 

Rehabilitation/Support

The agencies above will alert the social services to help you with counseling, rehabilitation, placement as well as getting medical treatment and screening.

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Unexpected Gift

unexpected gift

everybody love to get gift from others especially on their birthday but.. are you sure that gift that you get is the one you hope.

try gift it to your bff or girlfriend sure u will get something from them hahaha..

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Easy exercising at home

Easy exercising at home

The Star

Monday, 23/12/2013

Easy exercising at home
BY TAN SHIOW CHIN

All you need is a clear area and comfortable clothes to get fit in your own personal space.

BADAK, Fatty, Fadly (a combination of Fatty and Adly) – those were some of the names Adly Almanzo Adnan was regularly called in secondary school, due to his obesity.

While they were certainly hurtful to hear, the greater tragedy was that Adly eventually grew immune to their sting; a fact that he acknowledges probably delayed his eventual efforts to get fit.

“After a while, I grew used to it, which was bad in a way, because if not, I would have done something earlier,” says the 31-year-old freelance personal trainer.

Despite getting used to the name-calling and bullying, his self-esteem and self-confidence were still badly affected.

“To be honest, I kind of despised my body at the time.

“It wasn’t really good in terms of my own self-image, coupled with low self-esteem, and I lacked any sort of self-confidence,” he shares.

Then, his parents decided to send him to do A-Levels at a boarding school in Shropshire, England.

“They provided dorm(itory) food, and every day, the food was like steamed vegetables and chicken breast – day in, day out, you got this sort of food.

“Then, everyday, I did a lot of bodyweight exercises – push-ups, pull-ups and dips – and I played basketball everyday,” he says.

“And after six months when I came back, my friends and parents who greeted me at the airport couldn’t recognise me, because I had lost a lot of weight, and packed on a lot of size (muscle) as well!

“So, from that point onwards, my self-confidence grew, my self-esteem shot up, and I just realised the benefits of being fitter.”

Thus, his passion for fitness was born. He started reading a lot about fitness, including buying every Men’s Health magazine he could get his hands on, and really began to work out to build his bulk.

Toning it down

However, he notes that getting to where he is today was through a lot of trial and error.

“The size I packed on in college wasn’t that ideal. I did lose weight, and I did put on muscles, but it was hampering my daily activities and I was quite heavy, going up to about 90kg.

“So, for example, I kept getting injured at football, because I was very top-heavy – my legs couldn’t support me properly.

“My pants were also getting tighter, because I wasn’t just putting on muscle, but also putting on fat, because my nutritional knowledge was not there. I was just eating everything I could, because that’s how you bulk up.

“And I thought, no, that’s just not practical, and it wasn’t comfortable any more.”

With that in mind, he decided to focus on a pure bodyweight programme about the time he started working.

The result: he managed to strip off about 15kg of bulk, leaving him at a comfortable and healthy weight, which allows him to play sports without getting injured.

Adly adds that he no longer has to spend long hours at the gym, and can finish off his daily exercise routine within an hour.

It was also around this time he realised he needed to change his eating habits. While previously, he was eating lots of mamak food, especially after his gym sessions, now, his diet has changed to include healthier options, like brown rice and less oily foods, and he has stopped the binge-eating.

“Nutrition is important. However, if we are talking about body composition and fat loss, I think what you eat doesn’t matter so much, because at the end of the day, it is calories in, calories out.

“If you want to lose weight, you need to expend more energy than you consume. So, if let’s say I need 3,000 calories a day, if I want to lose weight, then I just need to eat 2,500 calories a day.

“But it doesn’t matter where this 2,500 calories comes from; it can come from 2,500 calories of McDonald’s or 2,500 calories of steamed chicken breasts or steamed fish,” he says.

However, he adds that this does not mean he advocates eating whatever we like, as what we eat has long-term effects on the body; for example, on cholesterol levels, blood pressure and weight.

“What I’m saying is that one hamburger or pizza won’t derail everything. Some people can be really uptight about it, so they reject invitations out to social events, but that’s not the way it should be.

“You should still be able to enjoy life, and at the same time, just try to be as fit as you can be and eat well.”

 

Helping others get fit

Although he didn’t originally plan to become a personal trainer, the death of his father in 2011 triggered a change of heart.

“People were always asking me advice (about fitness), and they were always telling me I should be a personal trainer.

“So when my dad passed away, I thought it was time to really do something to start helping people,” he says.

He found that he really enjoyed what he did, and found it very fulfilling.

That was when he decided to do things properly and get certified. He underwent the six-month American Council of Exercise personal trainer certification programme last year, and successfully completed the course.

He still advocates bodyweight exercises, which can be done at home because it requires no equipment, and can be tailored for any level of fitness.

The following are five exercises that beginners can try out in their own homes.

Regressed push-up

• Get into the regressed push-up position (see top photo), while holding your upper body up at arm’s length with your hands placed shoulder-width apart.
• Lower yourself down until your chest almost touches the floor as you inhale.
• Breathe out and press your upper body back up to the starting position.
• Hold the starting position for a brief moment, then begin lowering yourself downward again and repeat the exercise.

Mountain climber

• Begin in a push-up position, i.e. your body facedown on the floor with your weight supported by your hands and toes.
• Flexing the knee and hip, bring one leg forward to your chest.
• Then, stretch it back to the starting position.
• Do the same with the other leg.
• Repeat the exercise, alternating your legs.

High-knee run

• Stand in place with your feet hip-width apart.
• Bring one knee towards your chest, then quickly return it to the ground.
• Follow immediately by bringing the other knee towards your chest, and quickly returning it to the ground.
• Repeat the exercise by alternating your legs as quickly as you can.

Split-squat (Lunge)

• Begin in a split-leg standing position with your hands on your hips, and one leg forward and one leg back. You knees should be flexed and your hips slightly lowered.
• Move downwards by bending your front knee to 90° angle. Keep your torso straight. Go as low as you can without your back leg touching the floor.
• Move back upwards to the starting position, then repeat the exercise.
• After that, switch the other leg forward, and repeat the exercise.

Squat

• Stand with your feet shoulder-width apart, and arms held out straight in front of you.
• Move downwards to a sitting position by bending both your knees, while keeping your arms and back straight. Make sure that your knees do not go past your toes.
• Reverse your movement to return to the starting position. Then, repeat the exercise.

Number of repetitions

• Beginners can start with five repetitions for the regressed push-up, split-squat (lunge) and squat, and 10 repetitions for the mountain climber and high-knee run.
• As you get used to the exercise, you can slowly increase the number of repetitions by one each time you do the routine, until you are doing 10 repetitions for the regressed push-up, split-squat and squat, and 20 repetitions for the mountain climber and high-knee run.
• Once you get used to this level of intensity, you can up your exercise routine by repeating the entire circuit twice. After the first round, rest for 30-40 seconds before starting on the second round.
• As you get used to the exercise, you can slowly increase the number of times you repeat the circuit until you are doing four repetitions.
• Once you reach this level, you can consider diversifying the types and intensity of the exercises you do.

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