TIP OF THE DAY

TIP OF THE DAY

In a recent article of top 20 fittest food to eat, mensfitness.com had placed Salmon as the number 1 fit food.

121 calories per 3-oz serving
Eat 3-4 servings per week

Salmon tops our list for a number of reasons, but the biggest has got to be because its so densely stuffed with omega-3's. These fatty acids are thought to slow memory loss as you age and boost heart health by regulating heart rhythms and keeping arteries and veins supple and free of blockages. While saturated fats lead to obesity, the polyunsaturated fatty acids in fish appear to correct and prevent obesity, according to a study published in Clinical Science.

And that's just the tip of the iceberg. Salmon is also an excellent source of protein. A three-ounce cooked serving contains 20 grams-making it ideal for building muscle and trimming fat. Besides helping stimulate your metabolism three to four times more than carbs or fat, protein is the absolute best food for helping fill you up, so you take in fewer calories and burn more. And that's what being a fit food is all about.

Courtesy: mensfitness.com

A word from the author

Hey readers, it's been a while since I've directly spoken here. Ramadhan was a slow and quiet month yet there were still many that still came to the gym in preparation for the hugely anticipated Hari Raya Aidilfitri.

In the excitement of the Hari Raya, we should all still remember those that are less fortunate. Although some may moan or groan about not having the best of clothing or not enough cash to spend for Raya, we cannot neglect the thought of others that might not be fortunate enough to even have new clothes for the festival.

His Majesty the Sultan did a very wise move to not have the usual open house or Istana terbuka this year. With the risk of the H1N1 virus spreading, it was vital that prevention was made ahead of cure.

We are coming to the last quarter of the year, school holidays are coming and with the H1N1 virus still lurking behind the shadows and with the haze coming and going, we must not let our guard down. we must maintain and if able, increase our fitness and strengthen anti-body. We at Tru Fitness are always welcoming anyone who wants to keep fit and healthy. We offer numerous options for new members. It's just up to the customer to choose the right one for them.

Thanks,
Author

SELAMAT HARI RAYA AIDILFITRI 2009

Hello Friends! We at Tru Fitness Gym would like to wish all muslims and non-muslim celebrants

Selamat Hari Raya Aidil Fitri
Maaf Zahir Batin

Forgive us for any wrongdoings and short comings throughout our existence.

News Update

We are now offering quality used equipments with very attractive and affordable prices.

Please call 2651888 or visit our gym for further information.

Thanks.

Cardio Before Weights?

Q: Should I do my cardio before I lift weights, or after?

A: If you're using the same muscles for weight training and cardio (say, a day of lower-body lifting and jogging), weight training should come first.

Weights preserve muscle when you're dieting; cardio does not. But if you're training, say, your arms and jogging, the order doesn't matter much. Start with whichever motivates you.

Courtesy: menshealth.com

Cardboard vs Plastic

Does it matter if you buy milk in a carton or in a jug?

Q: Does it matter whether I buy milk in plastic jugs or cardboard containers?

A: Absolutely. Because light destroys vitamin A and riboflavin, two key nutrients in milk, the opacity of the milk container is important.

Milk in clear plastic jugs or glass bottles sitting in a lighted dairy case can lose up to 70% of its vitamin A and 20% of its riboflavin after just three days, according to studies conducted at Penn State. Besides this possible nutrient loss, light imparts an "off" flavor. To get the most nutritious and best-tasting product, you should buy your milk in cartons.

Courtesy: mensfitness.com
Image Courtesy: Google.com

Flex Your Mental Muscle

FIVE TRICKS TO HELP YOUR BRAIN GET STRONGER

by Karen Asp

Most of us don't worry about our memory fading. But memory problems can arise early as your 20s, according to a new University of Virginia study.

After evaluating more than 2,000 men and women between the ages of 18 and 60 for seven years, researchers found that by the age of 27, brain speed, puzzle-solving capabilities, and abstract reasoning started to decline in most people.

That doesn't mean you're doomed to not knowing your girl's name tomorrow. But it does indicate that your brain s one part of your body you need to keep fit. Here's how:

1. STAY ACTIVE

Physical fitness may increase the size of your hippocampus—the region of the brain connected to long-term recall. Anything that gets your blood flowing works, but jogging and swimming appear to provide the best benefits to the brain.

2. EAT SMART

What's good for your heart is good for your noggin, says Gary Small, M.D., author of iBrain. He advises loading your diet with antioxidant-rich foods (such as brightly colored fruits and vegetables), plus omega-3 fatty acids from fish and olive oil.

3. ORGANIZE AND VISUALIZE

Teach yourself mental cues. If you need to remember several items, try arranging them into smaller units. Take your Social Security number. You probably know it by heart because it's already arranged into groups of three, two, and four numbers.

4. DON'T OVERDO IT

Although technology can leave you scattered and mentally drained, it can also free your brain up from things that I don't need to be committed to memory, like phone numbers and birthdays (unless it's your wife's and kids' days; remember those!).

5. PLAY AND RELAX

Contrary to what your mom says, video games won't rot your brain. Some—like the puzzle-filled Brain Age 2 for Nintendo DS—may even help to strengthen and train it. Kicking back and relaxing also reduces stress levels, which can boost brainpower.

Courtesy: mensfitness.com

Image Courtesy: google.com

Bigger Biceps In Minutes

Stop wasting time with the same outdated arm-curl routine you've been using for years. We've found three better--and faster--ways to build sleeve-busting muscle.


3 Things You Don't Know About Your Biceps

1. The visibility of your cephalic vein, which crosses your biceps, has nothing to do with how many curls you can perform. To make this vein pop, you need to drop your body fat below 15 percent. Don't be surprised if the vein is more pronounced on one arm than the other: Genetics also play a key role in determining its prominence.


2. Under a microscope, some muscle fibers look pinnated, or feather shaped. But the biceps's long parallel fibers give them the ability to bulge. This means that devoting just a little attention to your biceps, especially compared with other muscle groups, goes a long way toward making them grow.


3. The average guy's biceps are composed of about 1 pound of muscle. For both of your arms combined, that's just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups.


Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.


Stare straight ahead at all times--it will limit momentum.


Dumbbell Biceps Curl
Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.If your elbows move forward, you're cheating. Keep them pointing down.

Courtesy: menshealth.com

Hydration Alternation

Here are 9 hydrates that can be used as substitution for the ever reliable water.

1. Skimmed Milk - Milk actually hydrates better than Gatorade, says Clark. Its sodium content is in the optimal range and is slightly higher than the Gatorade. The fat in milk can delay absorption, so reach for low-fat or skim for faster fluid replacement. Or have chocolate milk instead: this lunchbow favourite has been shown to speed recovery from a hard workout as well as sports drinks with its effective combination of protein, carbs, sodium and anti-oxidants.

2. V8 - V8 is a perfect marriage of sodium, calories and carbs to hydrate endurance athletes mid-workout. Clark recommends anyone doing a lot of sweaty exercise, such as marathon training or 4 hours plus bike rides, get at least 500 milligrams of sodium per hour. This juice has almost that much in 8 ounces. Not keen on liquid vegetables? Try Gatorade Endurance for a similar formula.

3. Chicken Noodle Soup - Mom's flu-fighting formula can seriously hydrate you when you need it. Each cup has 840 milligrams of sodium to help you retain the broth, and 14 grams of carbohydrate to absorb it. Take a thermos of this comfort food favourite on a cold-weather bike or board ride.

4. Watermelon - If it came with an ingredients panel, the first one would be water (hence the name). In fact, most of it- a whopping 92 percent(!) is H20. And post-run, a big, juicy wedge can hit a sweet spot that its liquid counterparts will never touch with 12 grams of carbs per cup to help your body absorb all that water, and 173 milligrams of potassium, which works with sodium to keep your body hydrated. If you're not big on melons, try grapefruit or an orange.

5. Popsicle - Nothing makes you feel like a kid again quite like a popsicle after a game of catch during breaktimes. it will refill your fluids (melt it in a bowl if you're skepticle), cool you down after a mad dunk, and boost your energy (thanks to the carbs) in time for the second half.

6. Salad - If you just can't make yourself down a Naglene of water, order a salad for your next meal. Lettuce is 90 percent wet stuff. Not big on the grren stuff either? Go ahead and order some rabbit-food flavours (in-fact, protein is good after your workout), just be sure to eat what's below the carnivorous bits too!

7. Rice - Chinese cuisine may not exactly be considered health food, but if you're a fan, broccoli beef is acceptable on occasion after a good, hard workout. Super- absorbent riceacts as a vehicle for the majority of the water it was cooked in to help you replenish fluids and the carbs will help your body mop them on. Plus, seasonings traditionally used in Chinese cooking gives you plenty of salt to hang on to all the water in the rice. For a healthier version at home, saute` a variety of vegetables in olive oil and put some rice in the cooker.

8. Soda - Yep you read that right. Clark says that the caffeine, sugar and water combo can make a great post-exercise slug if it's your beverage of choice. It doesn't make a difference if you crack open a diet or a regular. But add some salty pretzels to help your body hold on to the fluid.

9. Ice cream - Stop and get yourself a post-workout cup of Phish Food on your way home from the gym. Ideally, you'll choose the light version, but in a moment of weakness, you'll still be hydrating with that frozen fluid. We'll take Ben & Jerry's over a bottle of Dasani any day. Just keep it to one serving, guys.

Courtesy: menshealth.com

Image Courtesy: Google

Fresh Milk vs OJ For Breakfast

It's better if you consume fresh milk instead of orange juice in the morning before going off to the office, school, workout or even just for leisure.

Professionals have found that drinking milk in the morning is way better than orange juice as not only does orange juice's acidity ruin your teeth, having a glass per day for 5 days reduces the hardness of the teeth by 84 percent.

Milk also makes you lose weight! Researchers in New Zealand have found that those that drank milk rather than orange juice at breakfast felt fuller and ate 55 fewer calories at lunch! Milk's protein is more filling than the juice's carbs.

Courtesy: menshealth.com