10 Amalan Untuk Kempiskan Perut Yang Boleh Dilakukan Setiap Hari - Sangat Mudah!

Kami ingin berkongsi bersama anda teknik mudah yang boleh anda lakukan setiap hari untuk mengempiskan perut dan melangsingkan badan

Menari!

Apa jua jenis tarian sebenarnya adalah bagus untuk membakar lemak dan kalori (1 jam menari tanpa henti membakar hampir 400 kalori).

Menari juga adalah salah satu teknik yang bagus untuk melangsingkan bahagian pinggang

Gantikan Kerusi Dengan Bola Fitness

Gantikan kerusi anda dengan bola fitness semasa menonton TV sambil membantu mengencangkan bahagian perut.

Teknik ini sangat bagus untuk menggalakkan penggunaan otot perut untuk keseimbangan tubuh sekaligus membantu melangsingkan bahagian perut.

Sit-Ups

Senaman 'Sit-Ups' membantu mengempiskan perut.  Amalan ini tidak akan dapat dilihat dalam masa yang singkat, tetapi perlu diamalkan secara konsisten.

Sentiasa pastikan meletakkan tangan di bahagian telinga berbanding dibelakang tenkuk bagi mengelakkan sakit /lenguh di leher dan belakang tubuh.
 

Reverse Curl

'Reverse-Curl' berkesan hampir menyamai teknik 'Sit-Ups' dan mudah dilakukan.  Mulakan dengan baring dilanta, letakkan tangan di sisi tubuh.

Angkat pinggul dari lantai menggunakan otot perut dan kekalkan kedudukan bahu dan lengan pada lantai.  Kekalkan posisi ini (seperti dalam gambar) untuk seketika dan letakkan tubuh ke lantai semula.  Ulang 15-20 kali setiap hari.

Yoga

Yoga adalah amalan mudah yang boleh dilakukan oleh semua peringkat termasuk kanak-kanak.  Sangat bagus untuk mengencangkan otot dan juga mengempiskan perut kerana menggunakan teknik pernafasan yang betul.  Ia juga menekankan postur tubuh yang betul sekaligus memberi impak positive pada perut anda.

 

Jagalah Posture Tubuh Anda

Untuk mempunyai perut yang kempis dan tubuh cantik, sangat penting kita mengambil kira kedudukan posture tubuh yang betul - cara berdiri, duduk, mengangkat sesuatu, dll mempengaruhi bentuk tubuh.  Gunakan otot perut semasa duduk dan berdiri.

Crunch & Twist

Sekiranya anda dapati melakukan 'sit ups' sudah menjadi semakin mudah dan selesa bagi anda - jangan berhenti dengan hanya 1 teknik sahaja!

Kekalkan tangan dibahagian telinga dan cuba sentuh siku anda ke lutut (siku kanan menyentuh lutut kiri - seperti dalam gambar)

Lakukan berulang-ulang kali kiri dan kanan - 15-20 kali sehari.

Sentuh Ibu Jari Kaki Anda!

Sekiranya anda bosan dengan rutin 'sit-ups', cuba teknik senaman ini.

Baring lurus di lantai, angkat tangan menghala ke ceiling, sambil itu juga angkat kaki anda supaya tangan dapat menyentuh ibu jari kaki (pastikan kedua tangan dan kaki dlm keadaan lurus) - biarkan dalam posisi ini untuk beberapa ketika dan jatuhkan tangan dan kaki ke kedudukan asal, ulang semula - lakukan 15-20 kali sehari.


 Juga lakukan teknik seperti di dalam gambar di sebelah - 15-20 kali sehari.

Tahan Otot Perut Anda!

Ini adalah teknik senaman yang paling mudah, yang boleh dilakukan pada bila-bila masa samada anda sedang berjalan, berdiri, duduk atau dalam posisi baring. (paling bagus ialah sewaktu anda berjalan, tahan otot perut semaksimum yang anda mampu)

Tahan otot perut anda (seolah cuba mengempiskan perut TANPA MENAHAN NAFAS - bernafaslah seperti biasa) - teknik ini adalah cara paling mudah untuk mengempiskan bahagian perut.

Kembung?

Masih tetap buncit? Kemungkinan ada kaitan dengan kembung / angin - jangan panik, setiap masalah pasti ada penyelesaiannya.

Amalkan Aurabella Super Fiber / minuman yang membantu buang angin / kunyah makanan perlahan-lahan / amalan makan prebiotik seperti yoghurt atau minuman prebiotik seperti Yacult sangat membantu meningkatkan bakteria yang baik di dalam usus, sekaligus mengurangkan kembung perut.

Easy Tips To Lose 'Body Fats'

Best Methods To Lose Belly Fat Simply :

1) Exercise early in the morning : Jog or do brisk walking for thirty mins to one hour everyday before breakfast. Morning exercise tends to keep you active for the full day which is one of the best paths to lose belly fat fast.

2) Avoid consuming alcoholic drinks : Alcohol contains high amount of calories. There are 7 calories per gram of alcohol.

One more reason to stay a long distance from alcohol is that it has a big impact on the body sugar levels, therefore affecting your efforts to lose belly fat fast.

3) Avoid junk food : Eating too much preprocessed food can be a primary cause for developing lot of belly fat. Eating preprocessed food can raise your appetite levels making you eat more and also eat unhealthy fattening foods resulting in gaining more fat around your gut.

4) Drink lots of water : You may be startled to know that the more water you drink, the less of it really is retained by the body.

So you can lose some water weight and also lose belly fat by drinking more water.

5) Reducing stress : High levels of stress may cause your body to supply a hormone called as ‘cortisol’. This cortisol has been linked to weight gain. Thus start some relaxation exercises.

6) Eat controlled diet : Avoid bad foods and those foods that have high levels of sugar or caffeine. Try going for foods which are rich in nutriments and fiber. Examples are fresh plants, fruits, oatmeal, whole grain and so on.

Such sort of healthy foods keep your insulin levels even and control blood sugar levels as well as hunger. Gaining control over hunger means you stand a much better possibility of dumping belly fat quickly .

7) Get sufficient sleep : When you are knackered, you tend to feel a bit like eating something. This can end up in overeating and developing a fat belly.
Correct sleep at night would ensure that you stay active during the day, and burn more fat by being energetic.

5 Cara Mudah Mengurangkan Berat Badan

1. MINUM AIR SEJUK! (Iced Water)

Minumlah sekurang-kurangnya 2 liters setiap hari (bergantung pada keperluan tubuh, the more u take supplements, the more water u may need to drink).  It has to be iced water sebab body will burn 100 calories just by heating the water to normal body temperature.  Air sangat membantu tubuh membakar lemak sekaligus memperbaiki sistem hati untuk pembersihan toxin.  Additional some squeezed lemon (sedikit sahaja bergantung kpd keperluan) di dalam air kosong mempunyai benefit tambahan untuk membersihkan hati.

So now, pls do not worry pasal if minum air sejuk perut buncit, minum air panas perut kempis ya...this has been experimented by experts.  Tubuh kita dengan sendirinya akan menggunakan kalori yang ada untuk cuba memanaskan air sejuk yang diminum.

BONUS!!! Apabila kita dapat menangani rasa haus (minum air sejuk), secara tidak langsung dapat mengurangkan rasa lapar.

2.  GREEN TEA

Minumlah sekurang-kurangnya 5 cawan sehari.  Kajian mendapati dapat membantu membakar sekurang-kurangnya 80 kalori  sehari.  Green tea juga mengandungI antioxidant dan membantu meningkatkan metabolisme tubuh.

So dearies, Aurabella Slim / Fabuloshape mengandungI kandungan Green Tea dan kombinasi bersama beberapa beneficial ingredients sangat membantu dalam peningkatan metabolisme dan pembakaran lemak, sekaligus menyihatkan tubuh.

3. CILI / CILI SAUCE / MUSTARD

Bagi yang suka pada makanan pedas, jenis makanan pedas membantu meningkatkan pembakaran kalori antara 5-10% sehingga 2 jam selepas makan.  Ini adalah kerana ia mengandungi ‘capsaicin’ yang membantu meningkatkan metabolisme tubuh.

So kepada yang suka pedas, yeaaaayyyy!!!!

P/S kepada yang mempunyai masalah resdung yang serious, pedas is a no-no ya...so treat your sinus first then bila terkawal go full blast makan pedas-pedas, yummy!

4. PRODUK TENUSU RENDAH LEMAK

Sangat-sangat membantu membakar lemak di bahagian abdomin / perut.  Ini adalah kerana jenis makanan ini mengandungi kadar kalsium yan gtinggi yang sangat membantu merungkai lemak dari sel-sel lemak

So, pls jangan takut untuk minum susu, sebab it won’t make you fat, it will increase your kalsium, menguatkan tulang dan membantu membakar lemak!

Tambahan: My recommendation is to take yoghurt.



5. MAKANLAH SERAT / FIBER

Serat yang cukup di dalam diet setiap hari sangat membantu membuang toxin dan hampas makanan melalui kumbuhan, sekaligus juga kerana sifatnya seperti ‘sponge’ di dalam usus, membantu membuat kita mudah rasa kenyang.

Average person can lose sekitar 4-5 kilograms setahun hanya dengan menambah 25 grams serat di dalam diet setiap hari.

Aurabella Super Fiber mengandungi gabungan ‘greens’ dan fiber yang bagus untuk membantu pembersihan tubuh, menyihatkan system hati, mengurangkan water retention dan sekaligus menurunkan berat badan.

~Aurabella~

5-A-Day Tips

What is 5 a day?

Include at least five portions of fruits and vegetables in your daily diet. Whether they are fresh, frozen, chilled, canned, 100% juice, and dried fruit and vegetables they all count.

For example, one portion of vegetables is, 3 tablespoonfuls of carrots or peas or sweet corn, or one cereal bowl of salad (mixed). One portion of fruit is, for example, half a large grapefruit, or a slice of melon, or 2 tangerines. One portion of dried fruit is, for example, 3 dried apricots, or 1 tablespoon of raisins or currants.

Variety is always the spice of life so to get the maximum benefits you need to eat different types of fruit and vegetables. Fruits and vegetables all contain different combinations of fibre, vitamins, minerals and other nutrients. So aim to include a variety of fruit and vegetables in your daily diet to get the most benefit.

Remember fruit and vegetables are naturally not only high in fibre, vitamins and minerals (antioxidants) but the result in including them in daily diet means you not only look good on the outside but you can rest assured you'll be good on the inside too. These are all important for your health not only now, but for the future too.

Fruit and vegetables have an array of compounds and complex components (phytochemicals) and include flavonoids, glucosinilates and phyto-oestrogens. Some of the vitamins and phytochemicals are also antioxidants, destroying free radicals in the body - these free radicals are known to have a role in causing cancer as well as other harmful effects.

The two main killers in the United Kingdom today are heart disease and some cancers. You can help yourself combat these diseases by maintaining a healthy diet including 5 a day. Include fruit and vegetables in your diet as they are packed with vitamins and minerals. They're an excellent source of fibre and antioxidants. They taste delicious (just look at all the juice bars that are springing up) and can help you maintain a healthy weight.

There are other probable benefits too, including the delay of the development of cataracts, reduction of the symptoms of asthma, improved bowel function, and help with the control diabetes.

Women of childbearing age and those wishing to conceive are recommended to increase their intake of folate and folic acid which can obtained by regular intake of green leafy vegetables and oranges.
Children under the age of five can be given a mixed and varied diet of fruit and vegetables but adjust the portion size and maybe water down fresh fruit juices.

Overall the direct health benefits of eating plenty of fruit and vegetables can help to boast fibre intake, reducing fat intake, helping to maintain a healthy weight but be aware when juicing fruit as the amount of natural sugars extracted increases the risk of tooth decay.

Detox For Beautiful Skin

Did you know every day an estimated 450 grams (1 pound) of toxins leave the body in sweat, carried out through the skin?  This is possible, however, only if the pores through which sweat travels are open.

Every day our skin cells regenerate as old ones die and new ones are created. As we age, the process slows down and, as skin cells die, new ones, which replace them, don’t appear as rapidly; specifically, this means the dead cells are now pushed off the surface so it’s harder for them to shed and they build up. Cosmetically speaking this creates a dull appearance; in terms of detox, blockages are caused that reduce the amount of toxin excreted from the cells.

Detoxing the body to afford the skin its optimal opportunity for beauty consists of the following steps:

Food - less fast food, plain water is vital to help detox, eat lots of greens and some fruits like avocado, kiwi, prunes, bananas, carrots, eggs, tofu, watercress helps to naturally detox.

Exercise – two forms of exercise are particularly beneficial in detoxing the body.
1.  Aerobic exercise supports detox by encouraging sweating, increasing circulation, breaks down fat, and stimulates the lymphatic system. To get maximum benefits, between 30-90 minutes per session, 3-5 sessions per week.

2. Eastern exercise such as Yoga, Tai Chi, and Qi Gong. Specific advantages to Yoga aiding the detox process are by stretching the muscles, toxins are released, they teach proper breathing, balances inner body energy, and stimulates the lymphatic system. A 20 minute  exercise session, 3 times weekly is thought to be beneficial.

Stress Reduction –  Simple rules for stress reduction are avoid stressful situations, sleep a minimum of 8 hours per night, and use periodic relaxation times during stressful situations.

The top 10 stress fighters are as follows:

Plan ahead – manage your time and your duties.
Cut down on caffeine – get your lift from ginger and peppermint teas, which boost energy and mental clarity.
Practice Yoga – even gentle stretching every day is beneficial.
B Vitamins – include breakfast cereals, whole grain bread, milk, meat, yogurt, eggs, and bananas
Release tension during the day – plan periodic tension release sessions
Eat carbohydrates for lunch – 1½ to 2 ounces of bread, pasta, rice, or potato
Exercise – just 10 minutes of walking a day helps detox
Aromatherapy – 15 minutes daily provides a calm psychological tension reducer
Supplement your adrenal glands – ginseng is the most commonly recommended “booster” in a dose of 500 to 1,000 mg. per day
Good sleep – milk or dairy products and protein contain tryptophan, which help aid deep sleep

Hand wash – most germs enter the body through the nose or eyes when we touch our face. Washing your hands hourly cuts the amount of germs on them and so reduces the risk of pollutants, germs, bacteria, mold, and infection. Valuable nutrients and antioxidants are used up fighting pollutants, etc. and, during the process, allow toxins to increase.

Take a sauna – the human immune system works better at slightly higher temperatures than normal. Europeans have documented a sauna, at least temporarily, increases immunity. Take one whenever possible, 2-3 times weekly is ideal. Do not do sauna everyday as it will make the skin dry and causes allergies.

Take supplements – a host of nutrients can help repair some of the damage that improperly detoxifying causes. Vitamin B12, as an example, helps rebuild cells in the lungs and Vitamin B3 opens cells that nicotine has damaged. Take a good multi-vitamin that has mineral supplements.

Massage – a massage can be conducted on body specific areas like the liver or kidneys that react positively to stimulation. Kidneys and liver are key organs in the elimination of toxins in the detoxification process. If you have a medical condition, seek advice from a physician before treating yourself, some oils can interfere with medical conditions including epilepsy and diabetes.
It is important to understand that the skin will reflect the health of the entire body as the circulation system ends up depositing the toxins in the skin cells as we discussed above. A commitment to the seven steps above, in connection with the use of premium natural skin care products, allow our skin to have the glow of beauty we all desire. Skin care products should be botanically based and never include petrochemical or animal/animal by-product ingredients.

Happy reading.

12 Food You Should Consider Eating Everyday

1. Oats

According to registered dietitian and nutrition consultant Shannon Crocker, eating 1/2 to 3/4 of a cup of cooked oatmeal every day is an easy way to give your body long-lasting energy. It keeps you feeling full longer than many other breakfast cereals because it takes longer to digest -- a definite plus if you're trying to lose weight or maintain a healthy weight. And whole grains have been shown to lower blood cholesterol and reduce your risk for diabetes and cancer.


2. Berries

Colourful, sweet berries are an anti-inflammatory food that’s bursting with nutrients. For every 1/2 cup serving of cranberries, blueberries or strawberries, you get a low-calorie, high-fibre snack. It also delivers a boost of antioxidants, vitamin C, folic acid and potassium.

Cranberries promote urinary tract health, but avoid adding extra sugar to your serving -- and opt for fresh, rather than dried, cranberries to get their full range of health benefits.


3. Nuts

"People shy away from nuts because of their fat," Crocker says, but if you pre-pack proper servings in containers, you won't over-snack. About 10 walnut halves or 10 to 15 almonds will help keep you satisfied.
They're also full of omega-3 fats, protein and vitamin E, which helps keep your immune system functioning well. Munch on a small handful of nuts every day to help reduce your risk for heart disease.


4. Milk

Canada's Food Guide recommends women consume two to three servings of milk and alternatives every day.

You might already know that milk is rich in bone-building nutrients such as calcium and vitamin D, but it may also help your body use fat for energy (instead of storing it.) Crocker suggests one per cent or skim milk as part of a healthy diet.


5. Sweet potatoes

Crocker calls sweet potatoes (yams) "one of the best veggies going" because they're full of fibre, vitamin A, vitamin C and beta carotene. "You should eat a dark orange vegetable every day," she says. Sweet potatoes also offer a good dose of folate, which can help protect against heart disease.


6. Apples

It's true: An apple a day may help keep the doctor away. Apples are a good source of quercetin, an antioxidant that may help protect cells against cancer.

Remember to leave the skin on because that's where most of the nutrients are and choose fresh, local varieties.


7. Spinach or kale

Canada's Food Guide recommends eating one dark green vegetable every day, and Crocker suggests either spinach or kale.

Kale is packed with vitamin K and has more lutein (a healthy-eye antioxidant) than spinach. Buy it frozen and toss it into soups or try it in salad. 1 cup of raw, or 1/2 cup cooked, kale makes one serving.


8. Dark chocolate

Rejoice! You can eat chocolate every day, Crocker says, but just a small piece will do.

Opt for varieties made up of over 70 per cent cocoa to take advantage of the polyphenols and flavanoids to help protect your heart from the damage caused by cholesterol.


9. Edamame

If you've never tried edamame (soybeans still in their bright green pods), you're in for a treat. This heart-healthy source of protein and fibre is rich in folate and some studies suggest it may help keep your moods even.

Crocker suggests buying frozen edamame and sautéing it in a pan with a little bit of olive oil and garlic (two more healthy foods you'll benefit from eating every day!)


10. Green tea

Some evidence suggests that green tea may help boost your metabolic rate. It's also a good source of antioxidants, but you should aim to drink two or more cups per day to reap the health benefits.


11. Garlic and onions

Garlic, onions, leeks and scallions belong to the same family and eating any of them every day can contribute to healthy immune function.

They're also great for helping keep your heart in tip-top form, so go ahead -- indulge in those stinky foods. They're good for you!

12. Yogurt

Give your gut a good dose of probiotics with a daily serving of yogurt. Crocker says up to two per cent fat is fine, but make sure your yogurt isn't heavily sweetened. Also, check the label to be sure you're buying yogurt with active bacteria culture – that's what will help keep your digestive system healthy.

Bakar Lemak Tanpa Ganggu Metabolisme

Ok, ramai yang nak tahu how to lose weight cepat, especially bila nak kejar dateline before wedding, majlis-majlis keramaian, etc-etc.

Masalahnya, bila nak kurangkan bereat badan dengan cepat, ramai antara kita tersilap teknik dan akhirnya mengganggu kesihatan dan juga kemungkinan mengganggu system penurunan berat badan  tubuh.  Tubuh manusia ini dicipta sungguh unik dan mempunyai beberapa built-in defense mechanisms yang tercipta untuk melindungi organs utama apabila tubuh mengalami perubahan berat badan yang terlampau mendadak.

 Once these mechanisms mulai masuk campur disebabkan our body sense ada berlaku penuruan berat badan yang terlampau mendadak, bukan sahaja ia secara semulajadi akan melambatkan process slimming malah ia boleh terus menghalang process ini dari berlaku – bahayanya ialah , ia boleh merosakkan system metabolisme dan mengganggu kesihatan; juga mengganggu process penurunan berat badan untuk masa akan datang, in the long run.

So, if you are trying to lose weight quickly, sila pastikan jangan biarkan diri berlapar atau pun mengurangkan calories intake lebih dari sehari-dua. (kecuali puasa kerana tubuh works differently) – ni mesti ramai marah my statement nih.

Kesilapan yang ramai antara kita telah lakukan ialah membiarkan diri berlapar apabila menjalani program menurunkan berat badan, it is the biggest mistakes of all.

Selalunya, despite pesanan demi pesanan ‘jangan berlapar, jangan sekat makan, jangan skip meals’, masih ramai yang tetap melakukannya kerana NAK KURUS CEPAT.  So, below are some few tips for a quick and safe weight loss you can consider:

• Ni mesti ramai terkejut,  my arwah Opah is right about this, already supported by experts (terror betul knowledge orang zaman dulu, we are talking about knowledge more than 150 years ago, not within 80 years ya)Pastikan minum air putih yang mencukupi untuk tubuh, 3.5-4 liters a day is my recommendation – make sure AIR SEJUK YANG BETUL2 SEJUK, yang mana termampu.  Lebih sejuk air yang diminum, lebih banyak kalori akan dibakar kerana tubuh secara semulajadi akan cuba memanaskan air sejuk tersebut, secara tidak langsung telah menyebabkan tenaga yang disimpan digunakan which means, lemak yang ada akan digunakan untuk process ini.  Untuk mereka yang tak boleh minum plain water, pls add some lemon or lime for better tasteMy personal experience sewaktu berpantang – minum air sejuk dari peti ais!!! Tapi arwah opah pesan, air tersebut sekiranya dari paip, haruslah di masak disejukkan disuhu biasa terlebih dahulu barulah disimpan dalam peti ais.  If mineral water can straight goes to the fridge.  Result? PERUT KEMPIS JEK, tak ada sakit2 badan pun……this is serious, I am not bullshitting.Kepercayaan mengatakan ‘kembang air’ atau perut buncit sekiranya minum air sejuk tidak boleh digunapakai 100% kerana antara punca masalah ini bukanlah disebabkan kerana air, tetapi kerana kegagalan minum air yang mencukupi dan well balanced diet menyebabkan organ dalaman menjadi tidak sihat.  (kembang air selalunya refers to alat peranakan – tak dpt cukup khasiat untuk heal luka, untuk baik pulih system selepas melahirkan akibat dari diet yang tidak seimbang – contoh; nasi + ikan kering + 1 cawan air panas + jamu shj sedangkan diwaktu berpantang tubuh memerlukan good nutrients utk membaikpulih dan juga meningkatkan quality susu badan, sekiranya ini kurang body mudah dehydrated sekaligus merosakkan fungsi organ tubuh.  As for perut buncit disebabkan kerana berlakuny apengumpulan toxin yang tinggi dan air yang dipenuhi toxin = water retention, juga berpunca dari kurangnya air dalam tubuh untuk flush all these things out)

• Susunatur diet pemakanan yang seimbang setiap hari (look who’s talking?hehehe).  Gunakan lean proteins seperti dada ayam, and lebih bagus lagi amalkan makan ikan.  Daging merah pula, we go back to old ways, mungkin 1-2 x sebulan sahaja.  Banyakkan sayur di dalam diet dan juga healthy nuts like almonds or walnuts.  Cuba pecahkan waktu makan anda into smaller portion, 6 x sehari.  Do not skip your 3 times meals.  Kesilapan ramai dalam process menurunkan berat badan ialah dengan meninggalkan waktu sarapan atau makan malam.  Meninggalkan salah satu dari 3 waktu makan ini secara tidak langsung menggalakkan tubuh go into ‘sick-mode’ – once body translate this ‘sick-mode’ – segala lemak di dalam tubuh akan disimpan, dan tidak dibakar.  We don’t want this to happen.  TEtapi sekiranya berpuasa, pastikan makan sahur dan jgn lengah2kan waktu berbuka puasa – Berpuasa tidak akan mengganggu system pertahanan tubuh, malah akan menguatkan tubuh lagi sekiranya dilakukan – memadai kita mengamalkan puasa Isnin dan Khamis spt saranan agama (bagi yang beragama Islam)

• Kay, I personally payah nak exercise, but I cannot deny, exercise is important not just for losing weight but also for great health.  But remember this, don’t overdo! We can learn some good techniques melalui videos, youtube, etc – pilih 1 technique yang kita boleh lakukan secara consistent – balancekan antara process membakar lemak dan juga menguatkan otot.  Lakukan senaman at least 3-4 hari dalam seminggu, dan sedikit strength training (ringan to sederhana) sekurang2nya 2 x seminggu.  What ever it is, make sure you do some movements, bagi mereka yang macam I (kena ada gang utk bersenam bagai, do this techniques;   apa2 sahaja kerja yang dilakukan with full intense, bila berjalan langkah tu besar2 as if buat walking marathon, bila angkat pinggan mangkuk gunakan tenaga lengan instead of tenaga tubuh bahagian lain, bila duduk, tegakkan badan dan strengthen muscle bhgn perut, etc – u will be surprised, u will sweat like doing lumba lari 100 meters, full speed!)another way, go for yoga for stretching and breathing techniques, and if you know the way, u don’t need to do so much yoga – just make sure apa2 yang dilakukan seharian inhale and exhale to the fullest, u will be surprised to see some good changes in your body system dan otot2 tubuh.  I have experimented this long time ago, just by doing inhaling and exhaling to my fullest capacity, I sweat a lot just by doing that – u figure it out why! 

• Lakukan senaman yang kita enjoy dan mampu lakukan setiap hari or at least 3-4 x sehari, melakukan kerja-kerja rumah dengan pantas dan full intense adalah lebih baik dari tidak melakukan apa-apa. So gang, u can’t afford to go for a 3 kilometer run, or do some cycling, or do some cardio workouts? It is okay, I never do that either….but what most important to make sure that we do things, buat pantas, jalan pantas, with full intense, using the right muscle when lifting or doing things, jaga technique pernafasan – all these is a complete way of exercising everyday.  Nenek moyang kita dulu-dulu tak ada all equipments yang ada sekarang to exercise, they just went menoreh getah, bersawah padi, jaga anak, kemas rumah and yet can maintain their weight, so do their techniques cuma extranya zaman sekarang ni kita kena put a little extra effort in our diet. Why, so many fast-fat-food, so go back to basic way is the best way for a good diet.

• Mesti cukup tidur!!! LOOK WHO’S TALKING AGAIN? Sorry, I am trying real hard to arrange my sleep time, so all of u should too.  Generally we need about 8 hours every night.  If you don’t allow your body to recuperate setiap malam, u will have very little chances to successfully losing body fat quickly and safely.  Scary eh?  Soooo scary, so make sure you sleep at least 6-8 hours every night (not day)Ok-ok, I have experimented this personally and I was so very happy to see body size shrink slightly – but since byk sgt kerja kena buat, I went back to old habit – tidur lambat! – alas an! But will try my very best to ensure quality sleep sepossible yang boleh.

• Of course, supplements effort sangat-sangat membantu, so Aurabella Slim Juice dan Aurabella Super Fiber dapat menolong anda menurunkan berat badan dengan cara selamat dan sihat, most importantly we want a great body with great health.  These products are designed in such a way that they supports your body with some goodness dan juga merangsang keupayaan tubuh membakar lemak dengan efficient.  Product ini designed to lose weight in between 3-5 kilos a month, sikit eh? We designed these products to make you healthier, improve you skin condition and most of all protect your vital organs.  We can design product that make you lose 20 kilos for your first month but what is the point when in the end your vital organs affected by all the drastic changes right? LONG TERM GREAT HEALTH IS OUR MAJOR INTENTION – u want to lose more than that? Try all the techniques I am sharing with you today.

Mengenali Jenis Najis (Bristol Stool Chart)

The Bristol Stool Chart or Bristol Stool Scale is a medical aid designed to classify the form of human feces into seven categories

The form of the stool depends on the time it spends in the colon.

The seven types of stool are:

1. Separate hard lumps, like nuts (hard to pass).
2. Sausage-shaped but lumpy.
3. Like a sausage but with cracks on its surface.
4. Like a sausage or snake, smooth and soft.
5. Soft blobs with clear cut edges (passed easily).
6. Fluffy pieces with ragged edges, a mushy stool.
7. Watery stool, entirely liquid.

Types 1 and 2 indicate constipation, with 3 and 4 being the "ideal stools" especially the latter, as they are the easiest to pass, and 5–7 being further tending towards diarrhea or urgency.

Color variations of feces

Human fecal matter varies significantly in appearance, depending on diet and health. Normally it is semisolid, with a mucus coating. It normally has a brown coloration, which results from a combination of bile and bilirubin that is derived from dead red blood cells.

Yellow

Yellowing of feces can be caused by an infection known as Giardiasis, which derives its name from Giardia, an anaerobic flagellated protozoan parasite that can cause severe and communicable yellow diarrhea. Another cause of yellowing is a condition known as Gilbert's Syndrome. This condition is characterized by jaundice and hyperbilirubinemia when too much bilirubin is present in the circulating blood.

Black

Feces can be black due to the presence of red blood cells that have been in the intestines long enough to be broken down by digestive enzymes. This is known as melena, and is typically due to bleeding in the upper digestive tract, such as from a bleeding peptic ulcer. The same color change (albeit harmless) can be observed after consuming foods that contain substantial proportion of animal bloods, such as Black pudding or Tiết canh. The black color is caused by oxidation of the iron in the blood's hemoglobin. Black feces can also be caused by a number of medications, such as bismuth subsalicylate, and dietary iron supplements, or foods such as beetroot, black liquorice, or blueberries.

Hematochezia is similarly the passage of feces that are bright red due to the presence of undigested blood, either from lower in the digestive tract, or from a more active source in the upper digestive tract. Alcoholism can also provoke abnormalities in the path of blood throughout the body, including the passing of red-black stool.

Blue

Prussian blue, used in the treatment of radiation, cesium, and thallium poisoning, can turn the feces blue. Substantial consumption of products containing blue food dye, such as blue koolaid or grape soda, can have the same effect.

Silver

A tarnished-silver or aluminum paint-like feces color characteristically results when biliary obstruction of any type (white stool) combines with gastrointestinal bleeding from any source (black stool). It can also suggest a carcinoma of the ampulla of Vater, which will result in gastrointestinal bleeding and biliary obstruction, resulting in silver stool.