Yin Teing’s Health Blog

PROGRAM THAT REQUIRES YOU TO CUT OFF CERTAIN FOOD GROUPS FROM YOUR DIET:

1. Glycaemix Index/ Glucose Revolution

Different carbs get coverted to blood sugar at a different speed- real human are used as subjects whereby they take the carbs and then have their blood sugar measured at different intervals. The result: the Glycaemix Index (G.I) is formed- whereby food is listed according to categories. GI method says that one can eat carbs- but be wise on the food selection- the slower the carbs get converted to blood sugar, the less you will be triggered to eat. However, GI method had been criticised because it is hard to know the overall effect of GI when you have a plate of food containing an assorted of carbs and protein.

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Here are some enjoyable exercises- where it raises your heart rate, at the same time, it is enjoyable:

• Paula Abdul Hip Hop Cardio Dance
• Gospel Dance Aerobics
• Dance Aerobics (if you don’t understand the language, just follow the movements)
• Aerobic Dance (learn to isolate body parts when dancing)
• Arabic Belly Dance Fat Burning: Part 1, Part 2, Part 3 & Part 4
• Arabic Belly Dance Basic Moves Part 1, Part 2, Part 3 & Part 4
• Outdoor Fitness- benefits of working outdoors

Building your Favourite Playlist

You can also built up various Playlists from your favourite videos from YouTube. Your body will probably respond best from dancing to your favourite songs. And dancing is probably the best way to keep yourself moving, sweating and keeping boredom at bay.

Built as many playlists as you can and keep using different lists for each of your exercise routine.

Here’s a sample from my playlist.

You do not need to confine yourself only to dance music. If you love ballads or sentimental rock songs, you can still move towards those music- in more graceful movements involving longer duration.
Enjoy!!!

Resistance bands are elastic bands that you can use for exercising at home.

Information about exercise bands from the web:

• Complete list of exercises with illustrations
• Sample exercises from American Council on Exercise

Here are some exercise samples that I got from YouTube:

• How to Use a Resistance Band for Exercise
• Body workout using resistance bands with handles
• Pilates Inspired Matwork- Exercise Band Explanation- Explain correct technique for Pilates tummy roll and arms pull exercises with resistance bands
• Leg Press
• Beginner Band Workout- 10 min video with many exercises in various positions
• Fitness Band Challenge- band with handle- you can see how the band can help to function like the weight machines that you use in the gym
• Cardio Flex Band Workout

Please perform these exercise at the level you can manage- do not over exert
Exercise to help overcome:
Muscle Cramps

• Cramps on the thighs
• Cramps on the foot
  

Lower back pain

• Yoga Postures to cure back pain
• Pilates to Relieve Lower Back Pain
• Lower Back Exercise
• Learn the pretzel, and knee to chest pull
• Back Stretches to Reduce Lower Back Pain
• Rehabilitating Lower Back Pain Part 1 & Part 2
• How I cured Lower Back Pain in 2 months
• Talking about back pain

Neck & Shoulder Pain/ Exercises

• Pilates Tips for Preventing or Relieving Neck Pain
• Exercise at your desk to relief neck pain
• Qi Gong for Upper Back & Neck Pain
• Shoulder Complex Loosening Exercise
• Shoulder Mobility Exercises
• Shoulder Stability Exercises (with exercise band)
• Shoulder Rehab Exercises

Knee Pain

• How to fix knee pain
• How to Strengthen Tibialis Posterior
• Knee Mobilization Exercise (in Cantonese)
• Hip Extensor Strengthening (in Cantonese)

Hip Pain

• Understanding Hip Pain
• Fix your own hip pain

Arthritis

• Arthritis & Exercise (real life people suffering from arthritis who have benefited from exercise)
• 6 Way Shoulder Exercise
• Ease your arthritis pain (video by a real arthritis sufferer)

Osteoperosis

• Preventing Osteoporosis
• Exercise to slow down or reverse effects of osteoporosis
• Skeletal Fitness
• Osteoporosis Exercise Demos

Pain Management

• Repetitive Strain Injury
• Managing pain naturally without drugs (advice from Dr Marc Darrow)
• Specific Types of Chronic Pain
• How to Work Out When you are Stuck in Traffic

Here are the exercise videos on how to use the Swiss Ball, also known as Balance/ Exercise/ Fit / Stability Ball:

Core Exercises (Without Ball)

CHECK OUT THE UPDATED LISTING UNDER RECOMMENDED SITES

There are really other people in the world who went on their fitness/diet plan and loses tonnes of weight and kept it off.
Here are some blog or online journal started by others who are going through the weight loss journey.

• 100 Top Health & Wellness Blog
• Amazing Adventures of Diet Girl- she lost 1/2 her original weight
• Weight Loss- told in a straightforward & honest way
• Former Fat Guy - loses 300lbs
• John is Fit
• Free Natural Weight Loss to help lose weight naturally.
• Weight Loss Success Stories
• Katie Ciarco Loses 124 lbs
• Jeremy Likness The Road to Ultra
• Jimmy Moore’s Livin’ La Vida Low-Carb Blog
• Confessions of a Carbohydrate Addict
• Gluttony No More
• 7 Habits of Highly Effective Dieters
• Fatty Weight Loss
• How I Lost 80 lbs
• Steve Vaught- the guy who walked across America to lose weight
• Lose the lies, lose the weight
• Trying Fitness
• Lose Weight Feel Great
• Be the Change You Want to See in Yourself

Other resources:

• FAQ on Health & Fitness by American Council on Exercise

Last update on 20 Dec 07

Last Update: Sunday, 2 December 07

From Videojug

• How to Perform a Tricepts Workout Without Weights
• Pilates to tone your arms
• Pilates: How to Achieve Great Abdominals
• 5 Invigorating Exercises Using Balance Ball
• Pilates- how to prevent & relieve lower backache

Videojug also contains videos in other health & exercise categories.

From YouTube

• Hatha Yoga
• Ashtanga Yoga Demo
• Abs Yoga
• Proven 5 Step Weight Lost for Abs- interesting & well explained
• Pilates: How to Get Legs to Die for
• Pilates for Abs (10 min)
• Pilates Burn Fat (10 min)
• Pilates Sculpting (10min)
• Yoga Stretch- you can use some of it in your cool down
• Crunches Using a Swiss/Balancing ball.
• Cardio & Tone- Without Gym
• 15-min Abs Workout (no need equipment)
• Motivation to Lose Weight with Jim Katsoulis
• Weight Loss Exercises-Workout Motivation
• Fit to Fight Depression

Interesting video from ivillage.com (download quite slow)
1. Work out your body and mind Aug. 18 - A new breed of trainers in London combine psychology with exercise.
2. 10 common weight-loss mistakes Sept. 1 - The ‘Today’ show’s Ann Curry talks to Lynn Grieger about what dieters do wrong.
3. Is your husband making you fat? Aug. 30 - Ann Curry talks with Food Network’s Ellie Krieger about healthy couples’ diets
4. Comfort foods: Worth the calories? Oct. 16: Diet and nutrition editor Madelyn Fernstrom tells TODAY’s Al Roker good alternatives to those salty and sweet treats.