Posted by: Fountain Lam
on May 9, 2012
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In my previous two blogs, we’ve discussed in detail a weight loss plan and lifestyle for office ladies. I bet those who have followed my instructions from the very beginning, must have noticed changes in yourself: unobstructed intestinal tracts, a smaller belly and better skin. I recommend forty minutes to one hour walk after dinner every day, this mild aerobics exercises are enough to keep balance for the calories you take, however, you have to do moderate strength and body-shaping training if you are not satisfied to just keep balance for the calories intake, but also hope to better your physique.
As the cliché goes, many women worry that they would be like a muscular man by weight training. In fact, you do not have to worry too much about that. The way you are doing training and the levels of hormone vary, men and women will get different results after strength training. Besides, it is not an easy job to grow big muscles. The right training method will only get a muscular outline and an attractive body figure rather than chunky muscles. Moderate weight and intensive training will not only carve out a muscular shape, but slash extra fat as well.
Posted by: Fountain Lam
on Mar 22, 2012
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We discussed in the last blog on how to get a better body figure for ladies, now let’s talk about weight-loss diet for ladies. Without a doubt, diet is very important, for athletes,
diet plays a vital role no matter you are on bulking or cutting. However, for the ladies, especially for the office ladies who are likely to be always busy at work and do not have enough time for exercise, diet seems to be much more essential, in this case, diet is quite important than ever before. The main point of this blog is how to get a better body figure and keep our body healthy by having a balanced diet and nutrition (Not with an empty stomach always) to handle routine tasks.
Below is a Sample Diet Plan, many of my female friends shed 5-7 kilos of extra weight with this Diet Plan, now I take it out to share with you all.
Posted by: Fountain Lam
on Feb 16, 2012
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The Guide of Setting Proper Goals for Ladies to Lose Weight Part 1
Let’s face the reality, how many times have you heard about your girlfriend or femal colleagues say they will begin to lose weight,words like “I can not keep getting fat” or “I will skip dinner and snacks from this week on”, if you never heard about such kind of words, congratulations then! You have got a female friend who is very confident for her physique or you are living in a place surrounded with all men, if you heard such kind of words just one time only, congratulations too!because that means you have got a normal female friend.
Posted by: Fountain Lam
on Jan 21, 2012
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People will always start to make the so-called "New Year goal and plan" at this time of the year. Although the New Year goal and plan on fitness is various, generally it’s made up of only the following contents:
- ·A Promise to Exercise
- ·Diet control
- ·Weight Loss
- ·Build muscles and Gain Weight
No doubt that these New Year goals and plans are all good, but whether they are effective or not is another story. Will these plans be actually carried out? Will the people only have the passion to begin, then after give up and go fishing for three days? Whether these plans are real plans or just in name only? All the questions above are the problems we will face when making the New Year goal and plan. Take "A promise to exercise" for example, it is a very general goal. The following questions should be answered. How many times a week shall we train? and how long should we exercise each time? What is the proportion of aerobic and anaerobic exercise during training? These are all problems. If the problems above cannot be solved, the so-called "New Year plan" may not be well conducted in the actual implementation process. So with this article I am trying to answer the question of how to make the "New Year goal and plan" specific and detailed from the aspects of Why, How and When.
Posted by: Fountain Lam
on Dec 26, 2011
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This is already the third article in the series “Focus on health of professionals”。We have talked about why those professionals do not have time to keep healthy and how to choose the right fast food in a fast working rhythm. This article is mainly about how to keep healthy in the busiest season: the end of the year.
The end of the year party season is just around the corner, let us embrace it! For those who are living in China, the party season begins at early December till the middle of February the following year. The party comes more with upcoming holidays one after another, Christmas in late December, New year celebration on the first of January, the Spring festival late January and early February the Lantern festival and last but not least Valentine’s day 14 February. I must say it is great to go for parties and also the right time to enjoy yourself for those who have been busy all year long, however, no one is willing to lose the “hard-earned” physique during the party season, so the problem is how to keep a balance among diet, proper exercise and good rest. This passage will offer tips on diet, exercise and the rhythm of life.
Posted by: Fountain Lam
on Oct 31, 2011
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This is the 2nd article of the series of “Office Professionals’ fitness”. In last entry, we discussed on the various reasons that hinder professionals to keep fit. And for the following articles the topics cover the following:
- how to eat smart at fast food restaurants,
- how to have short and effective workouts on very tight schedules,
- how to keep fit—not only physically, but also psychologically under huge working load.
Everybody knows the fittest diet need to be high in protein, mild in carbs and low in fat. And to reach this standard, the best approach is to prepare your daily diet forehead by yourself, pack in tupperwares and take them with you. But let’ s face the fact, most professionals do not have time to cook and prepare the food, and most office buildings in metropolitans are surrounded by golden arches and other fast food restaurants, so eating smart and healthy at fast food restaurants becomes really important. Keep in mind some smart strategies that will generally apply to all fast food restaurants that will help you to navigate through the muddy waters without causing too much damage to your diet plan.
Posted by: Fountain Lam
on Oct 18, 2011
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As WHS 12 weeks' challenge just ended, I will start another series of articles aim on how to stay fit for professional people-the largest white-collar workforce that long been disrupted and influenced all kinds of syndrome like high-blood pressure, overweight due to lack of activity and poor nutrition. This is the first article of this series.
Posted by: Fountain Lam
on Sep 20, 2011
WHS 12 Week Challenge is almost done!
As the WHS 12 Weeks Challenge approaches to its end, I believe most of you are doing well and moving toward your goal. But let us face it: almost everyone has started a fitness program at some time in their life, only to quit later on. Why don't we finish what we start and keep it going on? Maybe the odds are stacked against us. There are a thousand things which can distract us: personal emergencies, overtime at work, being sick, suffering an injury, or maybe just a great movie opening at local cinema. There are times when we just do not feel great and would rather sit back in sofa and watch TV. It's so much simpler, isn't it?
Posted by: Fountain Lam
on Aug 23, 2011
For WHS 12 Weeks Challenge
In my last blog entry, we talked about the keynotes on diet for WHS 12 weeks challenge. And in this one, we will discuss specified workout schemes for this challenge. Often full body or circuit workouts will be your best choice when you're looking for great fat loss. They will allow you to workout at the greatest frequency, yet still have plenty of time left to recover. Since you are going to have a reduced calorie intake when working towards fat loss, you will have fewer reserves left to recover, making it even more important that you watch the total volume you are doing. Since each full body workout will be working on every muscle group in the body, you have to pay attention what form of exercise you will be doing the day after to make sure you're not shorting yourself in the 48-hour recovery period. Below are three different variations of full body workouts for cutting.
Posted by: Fountain Lam
on Aug 10, 2011
