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Wednesday, February 23, 2011

Saturated fats

Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain. Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter and ghee; suet, tallow, lard and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.

Saturated fats

Serum saturated fatty acid is generally higher in smokers, alcohol drinkers and obese people. Deep-fry oils and baking fats that are high in saturated fats, like palm oil, tallow or lard, can withstand extreme heat (of 180-200 degrees Celsius) and are resistant to oxidation.

The consumption of saturated fat is commonly considered a risk factor for elevated (quantitative) cholesterol levels, which in turn is a risk factor for some types of cardiovascular disease. According to this view, oils that are high in saturated fats (including coconut, palm oil and palm kernel oil) are less healthful than oils with a lower proportion of saturated fats and higher proportions of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy and cottonseed oils.

Not all research finds the link between saturated fat and cardiovascular disease clear. In 2010, a meta-analysis of prospective cohort studies found no statistically significant relationship between cardiovascular disease and dietary saturated fat.

Monday, February 21, 2011

How to lose weight fast

This is one of the famous question you will hear a lot of people asking. When you read on the internet you can find a lot of information on it, the good way and also the bad way. There are people who gain from either ways but let us talk about the healthy way instead, exercise is still the best way to do it.

I personally feel that it’s a very tough and painful process that not everyone can do it. The times that we are going to take to achieve what we want are long, because every one of us is different in our own ways and it makes every one of us unique in that way. That’s why we have people turning themselves to the fastest way by taking those weight loss supplements that we can get from the super market. The worst is those who under go any form of operation to reduce the amount of fats in their body, the process is very painful for what I see, as I did not tried it before and will never want to try it myself. Actually it’s very simple to lose weight but before we start we have to understand how our bodies work as everyone of our body work very differently.

Firstly, make sure the amount of activity is more then the amount of calories we take daily. When I talk about activity I’m talking about exercise, sports and any other activity that require body movement. Here is the problem. How do we know how much activity is enough for us? Minimum at least exercise 2 times a week. Goes gym, jogging, running or any form of aerobic or anaerobic exercise will help.

Intensity is also very important in the whole process. Yes, we exercise 5 times a week but if the intensity is not correct we will not be able to benefit much as well. Make sure when we are doing weights the resting period try to keep as short as possible. When we read, average they say must be 30 sec. Try this, do a shorter rest on an exercise routine that you have been following and compare with other days that you do the routine. Observe how you feel.

Secondly, when we run try not to bring your heart rate too high, try to maintain at 60%, if you push your heart rate too high you will end up strengthen your heart and lung more any you might not be losing much fats but yet again I cannot justify by doing so you will not burning fat because all of us is different. You still have to observe how your body reacts to what u do and never afraid to do experiment on your body.

I always advice a combination of weights and cardiovascular exercise is good to lose weight because by just running itself your leg will not get any stronger. We still have to do some leg exercise to strengthen our leg. Although running you are carrying your own body weights but imagine as your legs get stronger by carrying your own body only if your body weight increase if not the amount of weight your leg carrying are not effective anymore.

A lot of stuff I’m sharing right here are base on my experience with myself and my clients. The main thing I find that what really can make us lose weight is patients. Without it weight loss will never be able to achieve. In my years in this industry I have see a lot of people failed because of that. I’m still trying hard to convince people that’s we will achieve weight loss if we work harder because I don’t believe in putting effort and u wont see result. It’s either now or later.

How to lose weight fast

Sunday, February 20, 2011

Why do we need personal training?

Why do we need personal training

Goal Setting
You can't get the results without a specific goal!

Proper Technique
Ensures optimal benefits and avoids injury

Program Design
Your Personal Trainer monitors your program to maximize RESULTS

Personal Training means consistency = RESULTS

Your Personal Trainer will keep you accountable to achieve RESULTS

The difference between struggling and accelerated RESULTS

Nutritional Guidance
Eat a balanced diet to complement your Personal Training

Saturday, February 19, 2011

The amount of sugar found in COKE

The amount of sugar found in coke
While im surfing today i found a very interesting picture which i think i should share with you guys. Look at the amount of sugar we consume every time we drink coke.

Friday, February 18, 2011

What are fats made of?

What are fats made of?

Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are generally triesters of glycerol and fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related substances.

Fats form a category of lipid, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs (including humans). Fats or lipids are broken down in the body by enzymes called lipases produced in the pancreas.

Important of fats

Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.

Fats also serve as energy stores for the body, containing about 37.8 kilojoules (9 Calories) per gram of fat. They are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.

Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic reaches unsafe levels in the bloodstream, the body can effectively dilute or at least maintain equilibrium of the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

While it is nearly impossible to remove fat completely from the diet, it would also be unhealthy to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.

Examples of fats

Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut, olive, and vegetable oils. Margarine and vegetable shortening, which can be derived from the above oils, are used mainly for baking. These examples of fats can be categorized into saturated fats and unsaturated fats.

What are fats made of

Wednesday, February 16, 2011

Personal Trainer Singapore

Personal trainer singapore


I started a career in the fitness industry since 2007, since then I was under the employment of several commercial gym like True Fitness and Planet Fitness. As I soon realised my focus and expectation differs from this commercial gym. My focus and interest lies in the well-being and fitness level of my client while the gyms focus highly and solely on Sales Target and figures.

With the interest of providing quality fitness training to my clients, I then decided to move on and ventured on my own in end 2008. Now without the need to pay for expensive gym membership and packages for Personal Training, my clients found it a breeze to continue their fitness regimen on a long term basis.

Personal trainer singapore rates

No gym membership required.
1 on 1 Training conducted at designated gym location.

Training at client's premises upon request. Please contact me.

You can make your payment by cheque, cash or bank transfer.

Personal trainer singapore services

Specialised in:

1) Weight Management

2) Body Toning

3) Postural Correction

4) Injury Rehabilitation

5)IPPT Preparation

6)Sport Conditioning

Personal trainer singapore testimonial

In June 2008 I signed up a gym member with the then Planet Fitness as i felt that i had to do something to improve my overall fitness. As I was a relatively lethargic and physically unfit person, i decided to engage a personal trainer(PT) to help me in my exercise regime. I was introduced to Ting Voon Khean (aka Ting) as my Personal Trainer.

My initial physical condition was quite bad due to occupational hazard and sedentary lifestyle. I often experience stiff neck, shoulder and backache due to long hours and years of using the computer and inactive lifestyle. My objective of signing up with a personal trainer was to increase my fitness level and body toning.

Ting was effective in identifying my problem areas and customized exercises to target those problem areas. The exercises he tailored for me were varied and interesting so that I will not be bored with the same routine. Ting was a thoughtful and dedicated trainer, ensuring that all exercises were executed correctly so that I don't sustain any injury as a result. With much encouragement and professional guidance, I was able to subsequently complete the entire workout with ease. After a month of effective training under Ting, my physical condition improved tremendously. My back was stronger and i had gained more muscle strength and body more toned now. Not only did he help me with my workout program, he also advised me on nutrition and diet. I always look forward to every training session with Ting as he made it interesting and fun.

In conclusion, without the dedication and effective workout tailored by Ting, I would not have achieved my goal. I will not hesitate to recommend him to anyone who needs a professional personal trainer.

Best regards,

Ng Mui Boon (Ms)

It is my pleasure to recommend Ting Voon Khean as a personal fitness trainer and Nutrition Advisor. Ting has been my personal trainer for almost a year now, and he is the best personal trainer i have ever had. He has proved himself to be professional, reliable and trustworthly, and pleasant and friendly to exercise with.

I first met Ting when i joined a gym, aiming to lose weight and gain fitness. Despite my general laziness and lack of enthusiasm for exercise. he has managed to keep me motivated and i now feel stronger, fitter, and much healthier than before. He has built an exercise program tailored to my needs and goals, advised me on nutritional issues ( which has reduced my spots and dry skin) and keep varying the exercises each session do it doesn't get boring. He also listen to my mindless chatter, makes exercising easier with jokes and encouragement, and somehow makes the exercise time fly by.

Ting has a high standard of fluent English, and also speak Mandarin and Malay. He is easy to understand and is patient in listening carefully to my northern English accents, which is quite different from Singaporean accent. He has also been sympathetic to my needs as a women trying to exercise, and i have always felt comfortable with him and confident in his abilities to help me achieve my goals and protect me from injury.

Please feel free to contact me if you have any questions - it has been a pleasure to train with Ting and i recommend him highly. I look forward to training with him in the future if im able to return to Singapore.

Miriam Stuart


How to reduce lower back pain

What can cause low back injuries?
Many things can cause low back injuries — muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause is using your back muscles in activities you're not used to, such as lifting heavy furniture or doing yard work. Unexpected events such as taking a fall or a car accident can also cause low back pain.

What can I do for relief when I've hurt my lower back?
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair or just with your hips and knees bent. This takes the pressure and weight off your back.

You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour to help keep your back muscles strong.

What else can I do for relief

What else can I do for relief?
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief. Nonprescription medicines that reduce pain and/or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve) and ibuprofen (some brand names: Advil, Motrin).

Long term solution:
Strengthen your back muscle and also the lower part of the back.

What Causes Water Retention

Many different problems and conditions can cause edema (swelling due to fluid retention). Some causes involve lifestyle (diet, lack of exercise, alcoholism, occupations involving standing), some causes are hormone-related, especially in women, other causes are drug-related or the result of a serious medical condition. Here is a list of the most common causes of edema caused by water retention.

Eating Too Much Salt

Sodium intake is closely related to water retention and edema. Over consumption of salt is one of the commonest reasons why people retain excess fluid. Many experts tell patients with water-retention problems to eat fewer processed foods, add less salt when cooking and remove the salt shaker from the table. A good diet to follow is the DASH diet.


Prolonged periods of standing often causes fluid to ‘pool’ in the tissues of the lower leg.

Hot Weather

During periods of high temperatures, the body is less efficient at removing fluid from its tissues.


When burn injuries occur, the skin reacts by retaining fluid and this causes localized swelling.

Premenstrual Syndrome (PMS) Edema

Women have an increased risk of water retention, due to the rise and fall of hormone levels. For example, the reduction in progesterone, in the week before menstruation, can cause fluid retention. Some experts believe the problem is related to abnormal fluctuations in blood sugar. Others believe it is sodium-related. When your blood breaks down progesterone in the run-up to menstruation, the kidneys are told to retain water and sodium. As well as this, a water-retaining compound (an anti-diuretic hormone) may be secreted, which causes more water to be retained. Diuretic treatment is not beneficial for edema related to PMS.

Contraceptive Medication Edema

The birth pill or any oral contraceptives that include estrogen can lead to fluid retention in some women. Weight gain (of up to 8 pounds) when first going on the pill is not uncommon.

Edema During Pregnancy

Hormones released in pregnancy encourage the body to hold onto excess fluid. Pregnant women typically retain a significant amount of sodium and water. Some of this excess fluid is needed by the fetus and placenta. Swelling in the face, hands, lower leg and feet is typically seen in pregnancy.

Water retention, causing bloating and edema can occur in menopausal women either during perimenopause or post menopause. Hormone fluctuations and estrogen replacement therapy are two common culprits.

What causes water retention

Nutritional Deficiencies

Dietary deficiency, like inadequate intake of vitamin B1 (thiamine) can cause fluid retention. Vitamins B6 and B5 also assist fluid dispersal. Low levels of protein (albumin) in the bloodstream may also cause edema.

Medication Side Effects

Water retention and edema may also be caused by drugs, such as high blood pressure medication (antihypertensives) and certain forms of steroid medications such as corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDs).

Medical Conditions

Fluid retention may be a symptom of a more serious underlying medical condition. Here are the most common examples:

Chronic Venous Insufficiency

In some patients, weak valves in the veins of the legs fail to return blood to the heart as efficiently as normal. The pooling of blood can result in varicose veins.
Chronic venous insufficiency may itself occur after the patient has experienced venous blood clots (deep vein thrombosis). Here, the swelling is usually limited to the lower extremities (feet/ankles) and may affect only the left or right side. Usually, other conditions cause swelling in both extremities.

Kidney Disease (Nephrotic syndrome and acute glomerulonephritis)

Kidney disease can cause swelling in the legs and around the eyes. It is the result of an increase in pressure in the blood vessels, caused by the kidneys failing to excrete a sufficient amount of sodium and fluid. The fluid left behind raises pressure on the blood vessel walls, which induces fluid to move from inside the blood vessel to outside, leading to edema.

Heart Failure (Congestive Heart Failure)

Heart failure can adversely affect the right hand chambers, whose function is to receive blood from the body and pump it to the lungs to be filled with oxygen, or the left heart chambers, which pump oxygenated blood to the rest of the body. If these chambers are unable to pump effectively, the body compensates by retaining fluid and increasing the volume of blood. This causes congestion of the veins, enlargement of the liver, and the accumulation of fluid in the abdominal cavity (ascites) and in subcutaneous tissues, causing swelling in the legs. Typically, right heart failure, leads to swelling in the legs and abdomen, while left heart failure causes edema in the lungs, or pulmonary edema, leading to shortness of breath.

Liver Disease - Cirrhosis

Cirrhosis causes congestion in the liver which leads to an increase in pressure in the liver's blood vessels which backs into the blood vessels leading to the liver, causing ascites. This causes swelling in the abdomen, and in the feet or, if the patient is lying down most of the day, edema in the lower back (sacral edema).

Malignant Lymphoedema

This includes cancerous tumours that block structures of the lymphatic system, such as the lymph nodes.

Thyroid Disease

An example is hypothyroidism, usually treated with thyroxine.


Arthritic joints may swell with fluid, causing localized edema.

Allergic Reactions

People who are susceptible to allergic reactions may experience edema in response to particular allergens (eg. wasp sting). In some cases, the reaction is severe (anaphylaxis) and requires immediate medical attention. This type of edema is short-lived.

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