Fit

What is fitness? Many people ask me this question. I will reply, "What do you think?". Most of their answers are; people who are fat are not fit; can't climb up the staircase, not fit; people who are lazy and slow, not fit!

The answers above are in layman's term. Here is my better answer after consultation with doctors. Well, fitness is based on BMI. You can access your health risks using this simple tool. BMI (Body Mass Index) is a method of checking your body weight-to determine whether you may be at risk for health problems associated with excess weight or underweight as well.

BMI =            Weight (kg)          

                   Height (m) × Height (m)         

BMI	You are
Less than 18.5	Underweight
18.5 – 22.9	Ideal weight
23 – 24.9	Overweight

Underweight	Overweight
Health risk:	Health Risk:
v  Low in vitality	v  Coronary Heart Disease
v  Not much in Energy	v  Stroke
v  Low immune system	v  Diabetes
v  Weak; protein deficiency leads to muscle wasting.	v  Cancer
Exercise & Diet:	Exercise & Diet:
ü  Increase balance diet	ü  Control diet
ü  Weightlifting ·         3 to 4 times per week ·         1 hour per session	ü  Cardio workout (jogging, cycling, swimming) ·         3 to 4 times per week ·         1 hour per session
ü  Sleeping hours ·          8 hours of sleep daily	ü  Sleeping hours ·         8 hours of sleep daily
ü  Reduce stress level	ü  Reduce stress level

Want to be fit, set your goal to reach ‘Ideal Weight’ for life.



The Chin-up/Pull-up Exercise

This is my favourite exercise of all the strength training exercises. We call it the Chin-up or Pull up Bar. In US, the high ranking military will test you with this exercise other than push ups. In World War 2, the military will hire you as commando if you can do 7 times/reps perfect chin-up. If you cannot do 7, you are rejected from joining the Commando Academy.

People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively.
It is a form of pull-up in which the range of motion is established in relation to a person's chin. Lat muscles; which you can look at the famous Bruce Lee front stand; something like butterfly just below his upper back. Bicep muscles; the well known upper arm strength. Before you begin your exercise with this bar, you really need to thoroughly warm-up your body as well as stretching. For beginner, i can expect he/she can do only one rep or just partial rep. As you can see this is the hardest exercise for beginner. So, don't give up. You will need months of training to improve on this exercise.

For Lats; you can use wide grip, palm facing outward. For Biceps; you can use wide or narrow grip, palm facing inward( upper-hand grip).



Understanding Nutrition

Have you ever wondered what exactly constitutes a healthy diet? Messages about healthy eating have been around for decades. Dieticians and health professionals have been promoting a consistent message about the types of food we should consume more of, or not.

Recommend guidelines for a healthy lifestyle:

• Eat a variety of nutrient-rich foods.
• Maintain a healthy weight.
• Choose lots of fruits, vegetables and grains.
• Choose a diet low in fat, especially saturated fat and cholesterol.
• Use sugars only in moderation.
• Exercise regularly.
• If you smoke, do so as infrequently as possible, and eventually quit.
• If you drink alcoholic beverages, do so in moderation.

A balanced diet is essential to good health. Every diet should include proteins, carbohydrates (sugars and starches), fats, vitamins and minerals. Your body needs a regular supply of these nutrients to grow, to replace worn out tissues, and to provide energy. Remember that balance, variety and moderation are key to maintaining good health.

The Price of Knowledge

⁷ The fear of the LORD is the beginning of knowledge,
but fools^[c] despise wisdom and instruction.

I needed knowledge to write this blog. But, where knowledge does originally comes from. It comes from God. As a believer in God, Christ, and Holy Spirit, this verse from the book of Proverbs becomes my base to write. In addition, my beloved brother, Calvin will give much experience in fitness and nutrition.

The basic foundation for learning is to fear God (9:10); but fools reject wisdom and instruction, for they are proud and selfish without regard for God. They love their own opinions (26:12). Rather than search for truth, fools simply want to promote their own thoughts (18:1-2). But you cannot even start learning without the true fear of God.

The fear of God is an affectionate reverence for Him and humble submission to His word. Fearing God is loving His commandments and hating evil (8:13; 16:6; Ps 111:10; 112:1). Fearing God recognizes Him as the First Cause and Last End of all things (16:4; Rev 4:11)! It knows His forgiveness and seeks to please Him (Ps 130:3-4). A man fearing God trembles humbly at His word (Is 66:2). It is the whole duty of man (Eccl 12:13-14).

(Quote from; http://www.letgodbetrue.com/proverbs/01_07.htm)