Showing posts with label tips. Show all posts
Showing posts with label tips. Show all posts
Tips Mengatasi Bau Badan
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Siapa sini yang mempunyai bau badan yang kuat? Ada yang kata ia disebabkan bau bakteria yang membiak di badan tapi sebenarnya disebabkan tindakan bakteria mempecahkan protein kepada asid-asid yang menghasilkan bau. Mereka yang mempunyai masalah hiperhidrosis berpeluh cenderung mempunyai badan yang berbau.

Bagaimana mengurangkan bau badan?

1. Mandi setiap hari dengan menggunakan sabun mandi yang sesuai. Guna sabun mandi anti bakteria.

2. Jangan guna deodorant melainkan jika anda ada masalah peluh berlebihan. Ia akan menyebabkan masalah bau badan menjadi lebih serius.

3. Tukar pakaian termasuk pakaian dalam, stokin dan sebagainya setiap hari.

4. Simpan pakaian di tempat yang ada pengudaraan yang baik. Ia membantu membunuh bakteria yang mungkin hidup di dalamnya.

5. Ubah pemakanan anda. Kurangkan makan makanan yang menghasilkan bau seperti rempah, bawang. Kurangkan jika makanan segera, bergoreng dan yang tinggi bahan perasa tambahan.

6. Berhenti merokok jika anda merokok.

7. Guna hydrogen peroxide. Campurkan dengan air mengikut sukatanya dan cuci di tempat yang selalu berbau.

8. Menggunakan botulinum toxin. Ia membantu mengurangkan peluh di kawasan sasaran. Setiap rawatan boleh tahan dari 2 hingga 8 bulan. Boleh dapatkan rawatan dengan doktor.

9. Mandi air panas. Ia membantu bunuh bakteria yang hadir di kulit.

10. Bakteria boleh hidup di kulit-kulit mati. Jika kaki anda selalu berbau, cuba buang kulit mati di kaki.

Bila nak jumpa doktor?

Bau badan mungkin disebabkan masalah perubatan. Anda perlu jumpa doktor apabila:

• Berpeluh pada waktu malam
• Berpeluh lebih banyak daripada biasa tambah sebab yang logik
• Peluh sejuk
• Peluh mengganggu aktiviti harian
• Badan bau berbeza. Ia mungkin disebabkan diabetes, masalah hati atau buah   pingggang
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Kira Kalori Anda Sendiri!!!!
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Salam semuaa..

Rasanya ramai tahu, perkara asas untuk kurus adalah dengan mengira kalori dalam makanan. Diet yang betul akan memberikan shape yang anda idamkan.

Kalau bercakap pasal diet, semua orang tahu macam mana nak berdiet tapi seberapa ramai yang amalkan apa yang diketahui itu?hahahahaha

Nak berdiet ini, pertama sekali anda kena tauuu cara nak mengira kalori asas:

RMR untuk lelaki= 13.7516w + 5.0033s – 6.775a + 66.473

RMR untuk perempuan = 9.5634w + 1.8496s – 4.6756a + 655.0955

w = berat dalam kilogram
s = tinggi dalam centimeter
a = umur

Contoh jika seorang lelaki berumur 20 tahun dengan berat 70kg dan tinggi 170cm:

13.7516 x 70 + 5.0033 x 170 – 6.775 x 20 + 66.473 = 1611

Kadar metabolisme asasnya ada 1611 kalori. Anggarkan senaman harian memerlukan 1000 kalori jadi untuk sehari anda memerlukan 2611 kalori.

Manakala untuk kira kalori pula adalah dengan menumpukan pada kalori buang lemak. Bagi seorang yang mempunyai kalori 2611 sehari, kurangkan 10% daripadanya.

2611 /100×70 = 1828

Diet seimbang :  40:40:20, karbohidrat 40: protein 40: lemak 20.

40/100 x 1828 = 731

20/100 x1828 = 366

Kiraannya, anda memerlukan731 kalori  daripada karbohidrat, 731 kalori daripada protein dan 731 kalori dari lemak. Mungkin ada yang tak tau, 1g karbohidrat = 4 kalori, 1g protein = 4 kalori manakala 1g lemak = 9 kalori.

731/4 = 183

366/9 = 41

Jadi, kiraan yang betul pengambilan makanan adalah 183 g karbohidrat, 183 g protein dan 41 g lemak. Macam mana nak tahu contoh makanan yang dikira melalui g? Jom tengok lama – lama! hehehehe!



Nak tau tak...Shaklee ade Set Pelangsingan yang boleh membantu korang yang nak kurus....boleh cuba tau...just ask me!!free consultation...

 
 
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Tips Mengatasi Sakit Belakang
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Anda tahu tak sebenarnya anda merupakan salah sorang di antara 8-10 orang yang mengalami sakit belakang terutamanya kaum perempuan yang seringkali membawa beg besar dengan beban cukup berat, ditambah lagi memakai kasut tumit tinggi? Kali ni saya nak bagi Tips mengatasi sakit belakang supaya kekal sihat dan cergas.

Kurangkan kandungan beg
Hati-hati jika berat beg anda melebihi 10 peratus daripada berat badan. Ini petanda beg anda terlalu berat dan boleh menyebabkan sakit belakang. Bawalah barang yang anda yang penting dengan tas dengan betul. Jika talinya cukup panjang, bawalah beg menyamping dengan tali menyilang di dada. Pilih juga beg yang talinya agak lebar.

Tilam yang sesuai
Tidur di tempat tidur yang empuk memang selesa tapi tak terlalu baik untuk kesihatan tulang belakang. Jadi, pastikan tempat tidur yang anda tidur tidak terlalu empuk atau terlalu keras. Tilam yang baik adalah yang mampu menyokong tubuh secara stabil semasa tidur.

Ketatkan otot perut
Memiliki otot perut yang kuat boleh membantu melindungi punggung dari sebarang kecederaan. Lakukan saja latihan pelvis sebanyak 2 hingga 3 kali tiap minggu. Caranya, berbaring telentang dengan lutut ditekuk dan kaki menempel di tingkat. Secara perlahan-lahan tarik lutut mendekati perut, rasakan kontraksi pada perut dan pinggul harus diangkat sedikit dari lantai.

Pengambilan sayur-sayuran hijau
Anda pasti tahu bahawa kalsium adalah kunci untuk tulang yang kuat. Namun, para penyelidik Jepun mendapati ada satu pengambilan lagi yang sangatdiperlukan untuk menguatkan tulang, iaitu vitamin K. Vitamin ini banyak ditemui pada brokoli, bayam, dan sayur-sayuran berdaun hijau.Vitamin K juga berfungsi membantu simpanan kalsium dalam tulang sehingga membuatnya lebih padat.
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10 Tips For Success
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  1. Take Risks - Do not be afraid to take risks.. where is the fun in that? If you want something, go for it! Do not try and justify every action you make. Sometimes, all you have to do is to take that big leap! We usually allow ourselves to settle at what is safe and secure and yet we end up wondering at all the “what if’s?” and “what could have been’s?” in life.
  2. Make Opportunities - This is more logical than waiting for opportunity to knock on your door - which may or may never come.
  3. Have a Plan - Always have a plan.. this is the best way to stay on track with your goals. Set a milestone which will provide as your visual in what you are working for, what you have successfully achieved, and what you need to do better.
  4. Stay Motivated - When you’re too busy getting what you want you also exhaust all your energies with it and this becomes critical because this is usually the reason why we lose the battle. Half-way through, we get tired and lose the desire to go on. It is important to stay motivated. Remind yourself with the reasons as to why you are working hard.. read motivational quotes and articles. Assure yourself that every effort exerted will eventually pay-off in the long run.
  5. Be Patient - Always remember that attaining goals almost always takes time. Be kind to yourself and the people around you because everything is actually a process in working your way up the ladder each day.
  6. Reward yourself - As you surpass every milestone try and treat yourself for a job well done.
  7.  Do not Stop Learning - You may feel that you have already become an expert in your field when you’ve been working on it for so long. But this shouldn’t be the reason why you should stop learning. Keep innovating! New ideas and new ventures helps keep the fire burning!
  8. Learn to Delegate - When you are getting close to your goals you will find out that there are many more things to do than hours in the day. Find someone to help take some of your load so you can focus on things that needs your full attention.
  9. Raise your Standards - Always learn to “Step-up!”. Increase your standard and strive for more!
  10. Be Thankful - Not only with your accomplishments but also with your trials and your failures. It will keep you humble, which in turn, will help you continue striving for success.

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Khasiat Buah Avocado
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Selamat malam...malam ni saya nak share pasal buah avokado...Buah avokado ni adalah salah satu buah yang dicipta dengan pelbagai khasiat yang memberi banyak kebaikan kepada tubuh manusia. Jadi, kita disarankan seperti dalam piramid makanan yang seimbang untuk lebihkan pengambilan buah dalam kehidupan kita. Mari lihat apa khasiat yang boleh diperoleh dari memakan buah ini.

Mengawal tekanan darah 
Avokado  merupakan sumber besar kalium , yang membantu dalam mengawal paras tekanan darah.

Menggalakkan kesihatan mata
Avokado adalah sumber  lutein karotenoid yang sangat baik, dimana ianya adalah untuk membantu melindungi mata daripada daripada katarak.

Melindungi daripada kanser
Banyak kajian telah menunjukkan bahawa avokado boleh menghalang pertumbuhan kanser prostat dan juga berkesan dalam mencegah kanser payudara.

Menyembuhkan nafas berbau
Avokado adalah salah satu pencuci mulut yang terbaik secara semula jadi dan bertindak untuk melawan daripada nafas berbau. Ini kerana ia  membersihkan usus yang merupakan punca sebenar nafas berbau.

Ciri-ciri anti -penuaan
Avokado kaya dengan antioksida dan bermanfaat dalam mencegah gejala penuaan. Ia juga membantu  meningkatkan sistem imun , melambatkan proses penuaan, dan menggalakkan sistem saraf yang sihat.

Penjagaan Kulit
Minyak avokado ditambah dalam bahan pembuatan kosmetik kerana keupayaannya untuk menyuburkan kulit dan membuat kulit anda bercahaya. Ia juga membantu dalam merawat penyakit kulit yang menyebabkan kemerahan kulit.

Berat badan
Avokado mempunyai 200 kalori bagi setiap 100 gram. Biasanya , buah-buahan mempunyai kira-kira 60-80 kalori bagi 100 gram. Oleh kerana jumlah yang tinggi kalori, avokado adalah makanan yang terbaik bagi orang-orang yang ingin menambahkan berat badan. Avokado adalah sumber kalori yang sihat , tidak seperti lain-lain makanan kalori yang mungkin mengandungi lemak tepu yang berlebihan dan gula yang berlebihan.

Mengekalkan kesihatan jantung
Avokado mengandungi vitamin B6 dan asid folik , yang membantu mengawal tahap homocysteine ​​. Tahap homocysteine ​​dikaitkan dengan peningkatan risiko penyakit jantung. Avokado juga mengandungi vitamin E, glutation, dan lemak monotaktepu, yang membantu dalam mengekalkan jantung yang sihat.


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Your 10 Days Happiness Plan
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“Happiness depends upon ourselves” – wise words, Aristotle. We’re each in control of our own contentment and if our happiness track is veering off path – or just needs a little maintenance – we’re the ones who need to take charge. We’ve put together a 10 day happiness plan that challenges you to do one thing per day (no cheating!) to boost your happiness. Ready for a smilier you? Game on!


Day 1: Clean up your surroundings
Our surroundings can have a real impact upon how we feel and if we’re spending time in a space that’s messy, there’s a good chance our minds will be in the same state. A quick and easy way to change your mindset is to clean up your surroundings; get rid of any clutter, let some natural light in, vacuum the carpets, clean the surfaces and light some candles – feels better, right?

Day 2: Let go of the little things
You know all those little thoughts that whizz around your mind nagging at you? Put them into perspective and then learn to let go of them. Okay, so you walked out of the bathroom with your skirt tucked into your knickers or had a tiff with someone and then discovered your ‘don’t-mess-with-me’ face is covered in food... cringe? Yes. Worth the worry? No. People have their own worries in life and they’re not as focussed on you as you probably feel. We’re all humans, we all make mistakes, and we all must learn to put them beside us if our happiness levels are to soar on up!

Day 3: Conquer the big things
There are some things in life that can’t be swept under the carpet, but worrying will do no good either. If you’re worried about something that can be sorted immediately, stop putting it off and tackle it head-on – once you’ve got it ticked off your to-do list, you can draw a line underneath it. If it’s something in the future that you’re worried about, remember that your thoughts aren’t powerful enough to change the future so you may as well enjoy your time doing something you love. Good movie and a cheeky drink, anyone?

Day 4: Feel-good foods
Today, eat your way to a happier you. While certain foods can make us feel bloated, sluggish and sleepy, others make us feel revitalised and boost our moods. Indeed, scientists have discovered that those who eat heavily processed foods have increased levels of depression and mood swings. Natural, unprocessed foods are the way forward so add them to your shopping list for a happier you. Oily fish, bananas, blueberries and walnuts are only a spoonful of the foods that can boost your mood.

Day 5: Invest in relationships rather than material objects
Most of us can relate to the feeling of being down in the dumps when we’re low on cash, but instead of focussing on financial wealth, turn your attention to your social wealth instead. It’s amazing how much a night in with a friend or other half watching movies and enjoying each other’s company can cheer us up. Money schmoney – we’re over it.

Day 6: Further your career
Whether you’re fulfilled in your job or you fancy a career change, taking a few steps to better yourself professionally will really boost your happiness levels. Always fancied trying your hand at interior design? Sign up for a course! Want to become better at what you already do in your professional life? Start learning more about it. By developing your skills you will start to value yourself more.

Day 7: Pamper/grooming night
Don’t turn away, men; we’re talking to you too. When you’re feeling tired, stressed and/or run-down, a good pampering or grooming session can really boost your confidence and, in turn, make you feel a whole lot happier. Use some beauty/grooming products, have a bath, moisturise... whatever makes you feel refreshed. Sometimes we have to be a little self-indulgent to maximise our happiness levels, and why on earth not? You deserve it!

Day 8: Exercise
It’s a scientific fact that exercise gets your blood pumping, your endorphins flowing and your feel-good factor soaring. Whether you go for a run, enjoy a good Zumba class or just go for a gentle stroll with your dog, any form of exercise is better than none. The more exercise you can do though, the better you feel about yourself after. Feel the burn!

Day 9: Smile
Today, no matter how stressed or angry you feel, turn that frown upside down and get smiling because it will make you happier. There has been heaps of scientific research into this – including research carried out by The University of Cardiff – that shows a correlation between happiness and the simple act of smiling. In the words of Charles Darwin in 1872, the “free expression by outward signs of an emotion intensifies it”. Start smiling and your mood will feel instantly lifted.

Day 10: Make happy time!
Whether you enjoy golfing, shopping, quad-biking or partying, make sure you put aside the time to get involved in everything you enjoy. If you’ve always fancied taking up a new hobby, stop thinking about it and start putting it into action. Getting involved in fun activities that involve other people too are the best for making you happy – when we interact with others, endorphins and dopamine are released into the body making us feel happy and relaxed. You only live once, so do the things that are absolutely necessary and then make plenty of time to enjoy yourself!




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10 Tricks That Will Make You Feel Beautiful Today
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Refocus
When you look in the mirror what do you see? Do you see all of your good points – your dazzling eyes, your plump lips and your shining hair – or do you see all of your ‘bad’ features? We bet you tend to focus more on those aspects that you perceive as being bad. If you do, you need to retrain your way of thinking and give your best bits more attention. From now on, when you look in the mirror redirect your focus on why you look good. You’ll be amazed how much this simple trick can boost your self-confidence and help you to feel 100 times prettier.

Diet
Do you eat foods that will help you to feel beautiful? We hope so. If you don’t, start today. Eat foods that are rich in protein, omega-3, iron and biotin, such as salmon, tuna, eggs, nuts and berries. Foods that contain these nutrients will keep your complexion clear, your skin bright and your hair shining. You should also try to stay hydrated by drinking water and herbal teas.

Three compliments
To feel beautiful today you need to start focusing on some of those lovely compliments you have received. Try to remember three compliments that you’re really proud of. If you can, it’s best to try to focus on three compliments that reflect your different skills, as well as your looks. For example, you might have been praised on a good bit of work or been told that your half marathon time was fantastic. Try to remember that these compliments are how other people see you and that they reflect the person others see when they look at you. This should give your confidence an instant boost and remind you that you are fabulous, beautiful and perfect.

Ace the base
Acing the base is all about making sure your canvas (your face) is well prepped. To banish blemishes and treat your skin to a hydration boost cleanse your skin using milk. Boil some milk in a pan and empty it into a bowl. Grab a towel and steam your face using the milk cleanser. Once you’ve cleansed your skin, it’s time to exfoliate your lips. To do this you can use an exfoliating lip scrub, which you apply in circular motions to keep lips smooth and kissable.  These simple beauty tricks will ensure your skin is clear, soft and gorgeous.

Perfect pout
For full-lipped, pout perfection grab your highlighter and apply a dab of either your powder or liquid to the bow of your lips. Then blend. Apply your highlighter after you have applied your lipstick or lipgloss though. Adding highlighter to the bow of your lips makes them appear bigger and will give your pout an instant plump. It’s also worth noting that women with fuller lips are perceived as being younger than women with thinner lips, so get highlighting ladies.

Posture
Standing up straight makes you look taller, more confident and slimmer. Maintaining a good posture can be difficult though. A great trick that will help you keep straight-backed is to place your back against a wall whenever you feel yourself slouching.  Standing with your back and your head against the walls ‘resets’ your posture and will ensure your hips and ears are aligned and that your spine is curved in an S shape, as it should be.

Smoky sensation
Smoky eyes can look incredible, but only if done well. If you’re heading out tonight, make sure your eyeshadow stays beautiful by wearing an eyeshadow primer. This will stop the shadow from sliding down your face during the night.  You should also always pat off any excess eyeshadow from your brush before applying to your eye and always blend your eyeshadow once applied. To soften this look use cream eyeliners on your top lash line as opposed to using pencil eyeliner.

Get a glow
When your skin is dull and washed out you feel dull and washed out. Brighten skin and give it a dewy, radiant glow by adding a drop of illuminating primer into your foundation. This will give your skin a beautiful luminosity, but won’t make your skin look too shiny.  To finish this look, apply a bronzer to your cheekbones for a touch of warmth and to add definition.

No more spots
Waking up to find you’ve got a pimple can ruin your day, especially if you had a night out planned or a special dinner.  To reduce the swelling and redness of your spot you can run an ice cube over it. If your ice cube is fresh out of the freezer make sure you wrap it in a towel or piece of fabric before applying to your skin – burnt skin looks far worse than a little blemish.

New hair
Sometimes we all need a little makeover, but money, time and a lack of inspiration can become obstacles that prevent us from achieving these transformations. A simple way to change your image is to try out a new hairstyle. You don’t need to change the colour or cut to do this, simply try out new looks. You could opt for a super sleek ballet bun, a side pony, a retro victory roll, a messy up do or even a beehive.  Little changes like this can give you the transformation you craved without breaking your budget.

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Tip Penjimatan Petrol
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Assalamualaikum....harini topik nak share bukan pasal kesihatan atau produk tapi berkaitan tip nak jimatkan petrol....Harga petrol sudah meningkat dengan banyaknya semenjak 10 tahun kebelakangan ini. Di sini saya nak kongsikan tip-tip penjimatan minyak tanpa perlu berbelanja sebarang aksesori tambahan untuk kereta anda.

  1. Tekan pedal minyak perlahan-lahan apabila memulakan perjalanan.
  2. Tutup suis A/C dan gunakan “blower” tanpa pendingin udara. Cara ini amat sesuai pada waktu pagi dan malam
  3. Ekori belakang kenderaan seperti bas, lori atau van dengan jarak yang selamat supaya rintangan udara (aerodinamik) dapat di kurangkan.
  4. Minimumkan berat muatan kenderaan anda supaya kenderaan lebih ringan dan kurang memerlukan bahan api untuk bergerak
  5. Kurangkan penggunaan brek dengan mengurangkan kelajuan sebelum hendak berhenti kerana apabila membrek ketika kenderaan sedang bergerak laju, ia sedang membazirkan bahanapi tanpa memberi faedah kepada anda.
  6. Rancang perjalanan anda dengan bijak, cari jalan pintas dan elakkan kesesakan trafik. Jalan yang sedikit jauh tetapi kurang trafik adalah lebih jimat daripada jalan yang penuh kesesakan trafik.
  7. Pastikan anda menggunakan gear yang betul. Penggunaan gear rendah untuk kelajuan yang tinggi akan mengakibatkan kerugian bahan api. Enjin kenderaan berfungsi dengan baik pada RPM 1500 ke 2500. Pandu kereta dengan kelajuan yang konsisten.
  8. Angin tayar perlu sentiasa pada tahap tekanan yang disyorkan pada model kereta dan jenis tayar yang digunakan. Seminggu sekali periksa tekanan tayar. Penjagaan tayar yang baik memastikan cengkaman tayar yang sesuai dan pada jumlah jarak yang jauh nyata menjimatkan minyak.
  9. Tutup tingkap kereta ketika memandu, ia akan menjimat minyak anda sehingga 10%.
  10. Elakkan memasang peralatan tambahan yang tidak aerodinamik seperti alat pengangkutan barang di atas bumbung.
  11. Buat pemeriksaan enjin dari masa ke semasa. Enjin yang lama biasanya kurang efisien. Cuba lakukan pemeriksaan “Compression test” di bengkel yang mempunyai peralatan tersebut.
  12. Pastikan kereta diselenggara dengan baik. Servis kereta mengikut jadual. Patuhi jadual penyelenggaraan kereta atau kenderaan anda. Enjin yang diselenggara akan berfungsi dengan baik dan lebih berkesan.
  13. Periksa penapis udara (tukar 40 000 km sekali).
  14. Matikan enjin kereta ketika menunggu. Lebih murah untuk menghidupkan semula enjin daripada menunggu 1 minit di dalam kenderaan dengan enjin yang masih hidup.
  15. Gunakan tayar kereta yang mempunyai special rubber compound (Grip tinggi rintangan kurang).
  16. Kurangkan beban kereta. Barang-barang yang tidak perlu dalam kereta perlu dikeluarkan. Semakin banyak beban semakin banyak tenaga dan minyak digunakan.
  17. Membuat isian semula minyak apabila takat minyak tidak kurang daripada separuh tangki kenderaan. Isikan minyak sehingga tangki penuh. Minyak atau petrol cepat habis jika ruang tangki banyak yang kosong kerana minyak atau petrol akan meruap. Semakin besar ruang semakin banyak minyak atau petrol meruap. Petrol yang meruap tidak dapat dibakar oleh enjin.

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Top 10 Better Body Tips
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Cardio is key
All too often when people are aiming for a better body they stick to strength training, because strength means muscles, right? Well, sort of. If the muscle you are building up is covered by a layer of fat, then nobody is going to see it. Duke University Medical Center found that aerobic exercise (in this case 12 miles of jogging per week) is the most efficient belly-burning method. So, if you want to show off those washboard abs you’ve been working on, it might be worth doing some jogging first.


Small changes to your day
Getting a better body doesn’t have to be all about gruelling sessions in the gym. Making small changes to your daily routine might not seem like much, but it’s these small changes that gradually build up to make a big difference. For example, rather than taking the bus to work, could you run or cycle instead? Or how about taking the stairs instead of an escalator? The average person burns around 10 calories per minute whilst climbing stairs, and 3,000 calories a year if they consistently pick the stairs over the easier option.

Work out at the office
There are a whole host of easy exercises that can be performed when you’re at work, from simple stretches to gradual motion exercises for your joints. Your job is likely one of the most sedentary aspects of your life, so any positive change you can make will start to show body-based results. If your boss isn’t on board, just let them know about a study carried out by the Center For Disease Control and Prevention, which proved light exercises can actually improve mental clarity and concentration.


Focus on form
We can’t stress this enough; in any form of strength training, perfecting your form should always come first over how much weight you can lift. Whilst gradually increasing the amount of reps you perform and the weight you lift is important, it should never come at the cost of correct form. It’s fairly simple when you think about it. If you don’t go through the full range of motion for a certain exercise, then the full range of muscles you’re trying to target aren’t going to be worked no matter how heavy the weight is.


Drink more water
This is one piece of advice you’ll hear more often than any other, and there’s good reason for that. When you’re dehydrated your workouts will be significantly harder, as muscle function will be impaired. This means you’ll be missing out on the full benefit of your exercise sessions, which will significantly hinder your progress towards a better body. According to a study published in the Canadian Journal of Applied Physiology, dehydration can also increase the likelihood of suffering an injury following aerobic activity, which is obviously something you’ll want to avoid.

Try yoga
That’s right, getting a better body doesn’t have to be all about heavy weights and high intensity cardio. Yoga will improve muscle flexibility, balance, lung capacity, and even strength. Few other exercises will give you the full muscle coverage that yoga does, both in terms of strengthening and ‘lengthening’ the muscles. Don’t worry, we haven’t gone all ‘new age’ on you – studies have backed this up. For example, SP Medical College in India found that incorporating yoga into an exercise regime consistently reduced waist circumference in a wide range of participants.

Build up your core
Think of your core as the base for the rest of your body improvements. With a well-strengthened core, everything else will become much quicker, easier, and more enjoyable. There are plenty of ways to develop your core, including crunches, Pilates, and using an exercise ball. Once it’s stronger, you’ll notice your other workouts gradually become easier due to the boost in power from your core. It’ll also counteract the effects of sitting at your desk all day, which will make sure your posture doesn’t suffer.

Work your backside off
One common body part both men and women are often eager to improve is their butt. Butt squeezes (stop giggling) are a simple exercise that can be worked into your daily routine to gradually develop those buns of steel you’ve always dreamed of. The best thing about butt squeezes is you really can do them anywhere – whether it’s standing in line at a shop or sat at home watching TV, there’s never a bad time to work on your gluteus maximus.

Mix up your routine
If you’re set in your ways and stick to one exercise that you enjoy, that perfect body you’ve been aiming for is never going to happen. Repeating the same workout means the gains you are enjoying will gradually begin to decrease, and eventually stop all together as you reach a plateau. Combat this by mixing up your routine with different forms of training, varying the intensity of your workouts, and altering your schedule to keep you and your body on your toes.


Listen to your body
A slight aching and soreness is to be expected if you’re working on a better body, especially if you’re gradually building the intensity of your workouts. Sharp stabbing pains are a whole different story. Learn to listen to what your body is telling you, and you’ll know when it’s time to stop. A serious injury as a result of overtraining could lead to prolonged downtime, during which you could lose some of the body progress you’ve painstakingly worked towards.

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