BEST DOCTORS IN THE WORLD!

The QUESTION is not about WHO is the BEST DOCTOR!
But WHAT are the 6 BEST DOCTORS IN THE WORLD?

1. WATER - Water helps keep you hydrated, which is important because every single cell in your body needs it in order to absorb nutrients and expel waste products.

2. EXERCISE - There are various benefit of Exercising regardless of your age, sex or physical ability. It helps you maintain your ideal weight, combat health conditions and disease and boost your energy!

3. SUNSHINE - There's a saying "The sun does not shine for a few trees and flowers,but for the wide world’s joy." -Henry Ward Beecher. VITAMIN D found in Sunshine help boost immunity, Reduce cancer risk,stroke risk and Type 2 Diabetes and help improve mood!

4. FRESH AIR - Helps you with your digestion, Improves your blood pressure and heart rate, Strengthens your immune system and You will have more energy and sharper mind.

5. GOOD DIET - Proper nutrition doesn’t mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats. Good diet not only keep you in your good shape but also health , as it help with your heart health, bone and teeth strength and give you energy that you need for daily task!

6. REST - Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. It helps improve memory, live longer, curb inflammation, and helps your muscle grow and recover after workout!

FITNESS isn't a punishment, It's a blessing.
Nutrition isn't a restriction, it's a healing.
Health isn't a one-size-fits-all thing and may not look the same for everyone, BUT it is something worth fighting for.

in XCLUSIVE FITNESZ You'll get all the benefit . Fresh air and sunshine from our open air concept gym, Good diet from consultation with our In house nutritionist, Exercise with our fully equipped facilities & personal training program! and we provide water to purchase and you can properly rest at your lounge area.

DROP BY to our gym for more info or call us up at 0355139619 and get our FREE FITNESS CONSULTATION!

OUCH! Strained muscle during workout? How do i fix it?

Muscle is highly made of protein. Some assumed "oh i should drink a lot of protein to repair my muscle.

WRONG!

Protein may contribute to up to 50% by helping in recuperation of the muscle. Meanwhile Carbohydrates give energy to the muscle. 

Having strained muscle will prevent you from doing your workout, and that sucks.

 

7 WAYS TO TREAT A STRAINED MUSCLE

1. REST your strained muscle - First thing you need to do is know your limit, when you already injured yourself, give the strained muscle some rest. For example if you hurt your leg, then just do upper body workout and vice versa.

2.  ICE the strained muscle - The best way is 20 minutes pressed it with Ice and then 20 minutes off the ice, until you feel the pain slightly reduce

3.  EAT  a lot food that high in POTASSIUM -  Potassium is the best choice to repair muscle. Examples of food such as Banana,Dark Green leafy vegetables, White beans, and Baked potatoes.

4. APPLY Icy-hot pack on Strained muscle - This will help with blood flow return throughout your muscle.

5. STRETCH & EXERCISE - yes i told you to rest just now, but you need to do some stretching and light exercise just to help it healing process.

6. ELEVATE the strained muscle -  Most people strained their leg muscle compared to other body parts. If you strained your leg, elevate it while rest. rest it on top of Ottoman, or a pillow on a bed.

7. SEEK medical care -  Most clients ask should i go and see the doctor?
                   You SHOULD when
                  a. You hear or feel POP during the time you injured your muscle.
                  b. Severe pain, or abnormal swelling that won't go away & discoloration in the injured muscle.
                  c. You have fever after injury
                  d. You have open cuts from injury
                  e. You cannot walk
                  f.  If it doesn't improved within 48 hours

For More info on Health and Fitness, Kindly seek FREE consultation with our XF team in XCLUSIVE FITNESZ

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

Follow Us:
TWITTER: http://tinyurl.com/XFTwitter
BLOGSPOT:http://tinyurl.com/XFBlog
WEBSITE:http://tinyurl.com/XFwebsite
INSTAGRAM: XCLUSIVEFITNESZ

WHAT is CASEIN?

WHAT Is CASEIN?
Casein is a protein that is found in milk and used independently in many foods as a binding agent.

TYPE OF CASEIN?

There are 3 varieties of the casein protein. Since the quality is different from one type to the other, it is good to know on which one to focus in order to get the best results. The 3 forms are:

1.     Calcium caseinate
2.     Micellar casein
3.     Milk protein

The first one is the less qualitative of the 3 and is more frequently used in food industry. The other 2 have comparable properties, but milk protein isolate contains both micellar protein and whey, and are more economical option. If your goal is to build muscle, milk protein should represent the main ingredient of your supplements.

FUNCTION OF CASEIN?

This protein creates a gel in the stomach that lead to the release of amino acids in the blood stream over up to 7 hours. The peak, however, is reached in 3 to 4 hours.Compared to when taking whey protein, the blood amino acids peak is reached in 40 minutes and the effect wears out in around an hour.

Since casein is released in the blood stream at a slow rate, it does not affect protein synthesis very much. Despite that fact, it plays a tremendous role in blocking protein breakdown. Muscular mass increases when a certain balance is maintained between protein synthesis and protein breakdown. In conclusion, if you want to build muscles faster and more efficiently, you need to increase protein synthesis while decreasing protein breakdown. The first goal is achieved when taking protein shakes based on whey protein and the latter when taking casein.


HOW TO TAKE WHEY & CASEIN?

If you decide to replace meals with protein shakes, then you are recommended to combine whey protein and casein protein in equal proportions. However, if your meals are spread throughout the entire day, each 2 to 3 hours, you can rely on whey protein only.  Casein protein shakes, on the other hand, need to be taken right before going to bed.


Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

Follow Us:
TWITTER: http://tinyurl.com/XFTwitter
BLOGSPOT:http://tinyurl.com/XFBlog
WEBSITE:http://tinyurl.com/XFwebsite
INSTAGRAM: XCLUSIVEFITNESZ

DURIAN sesuai untuk POSTWORKOUT?

Hah! Jangan terkejut! Walaupun DURIAN terkenal dengan bau yang begitu kuat sehingga ianya dianggap menyalahi undang-undang untuk membawa durian ke tempat-tempat awam di Asia. contohnya Hotel, panggung wayang, kapal terbang dan sewaktu dengannya. Durian adalah salah satu buah-buahan eksotik yang sesuai di ambil sebagai POST WORKOUT CARBS!

Untunglah jika durian merupakan buah kegemaran anda! Tahu tak bahawa Durian mengandungi VITAMIN C yang tinggi? Vitamin C memainkan peranan yang penting dalam "RECOVERY". Terdapat lebih kurang 80% daripada nilai harian anda ke dalam 357 kalori satu cawan hidangan.
 
Durian  juga penuh dengan vitamin-vitamin & mineral lain, seperti tembaga, mangan, Vitamin B6, & Thiamin, yang didapati  membantu untuk meningkatkan prestasi sukan. 
Durian mempunyai satu kelebihan yang dapat mengalahkan pisang! satu hidangan durian mempunyai lebih potassium berbanding dengan  pisang (1060 miligrams).

INFO NUTRISI DURIAN (1 CAWAN HIDANGAN):
1. KALORI: 357
2. PROTEIN: 4g
3. FAT: 13g
4. KARBOHIDRAT: 65g

P.s: confirm lepas ni , ada member gym bawa durian gi Xclusive Fitnesz kan? 


Article by: Farah XF

Bersenam dalam 30 MINIT sehari sahaja dah cukup??

Bersenam bukan sahaja membantu anda dari segi fizikal tapi juga mental. Kajian mendapati bahawa bersenam sekurang-kurangnya 30 Minit sehari boleh membantu mengelakkan masalah KEMURUNGAN.

Pernah tak anda berjalan atau berjoging di pagi hari dan anda berasa tenang? Betul! Bersenam dapat membantu mood anda sepanjang hari menjadi semakin baik!
Masalah kemurungan kebanyakan di hadapi oleh mereka yang mempunyai kehidupan sibuk atau pun cenderungan dengan berhadapan dengan masalah-masalah, seperti kerja, dan dalam kehidupan peribadi. Kebanyakan orang lebih gemar mengendahkan sahaja masalah kemurungan mereka dan beranggapan ianya normal, tetapi jika masalah ini berlarutan ia akan membawa kepada kesan-kesan yang lebih teruk.

KESAN-KESAN SAMPINGAN Jika MASALAH KEMURUNGAN TIDAK DIRAWAT?

1. Insomnia - kekurangan tidur menyebabkan badan berasa letih sepanjang hari, hilang fokus
2. Penyalahgunaan dadah dan minuman keras - ini akan menyebabkan kesan buruk pada kesihatan seseorang dan boleh membawa maut
3. Berat badan naik atau susut dalam keadaan mendadak dan konsisten
4. Cepat berputus asa dan bersifat negatif
5. Cubaan bunuh diri - tahap kemurungan dalam keadaan sangat bahaya

Oleh itu, jangan biarkan kemurungan menguasai anda, ELAKKAN masalah ini dengan bersenam selama 30 minit sehari! terdapat banyak jenis senaman yang boleh dilakukan ,antaranya berlari, mengangkat berat, aerobik, menari dan juga Yoga

di Xclusive Fitnesz, kami menyediakan kelas Yoga 2 kali seminggu;

Isnin: 8:00pm-9:00pm

Rabu:8:00pm-9:00pm

 Sesuai untuk mereka yang ingin mendapatkan ketenangan jiwa dan bersenam.

Hubungi kami di 03-55139619 untuk mendapatkan FREE TRIAL untuk kelas YOGA

10 ways to Reduce Body Fat

 here we have Top 10 WAYS ON HOW TO REDUCE BODY FAT

1. STOP EATING CRAP (say Goodbye to Carbonated drinks, Refined sugars, Artificial food, & Processed food)

2. STRENGTH TRAINING (according to research adding some weight to your training will help your body burn more calories even when you aren't doing anything,so Pump some iron, don't just hog the treadmill)

3. 2-3 litres of WATER a day (good supply of H2O in your body with helps your body to reduce fat!Drink up)

4. MOVE your BODY (why not try join our Aerobic & Yoga for a fun activity & burn fat at the same time)

5. Give yourself at least 45 MINUTES a day to workout!! ( stop by at Xclusive Fitnesz right after you done with work or school, and lift those weights!)

6. Add COLOR to your plate (no i'm not talking about skittles! eat more leafy veggies, colored veggies etc carrot, chili, tomatoes)

7.INTERVAL TRAINING (by Varying the speed of your exercise you'll increase the rate of fat burns, You'll find this training implemented to our BOOTCAMP program!)

 8.EAT LEAN MEAT (increase your protein intake by consume more of lean meat , such as skinless chicken, fatless meat, Tuna)

9. Exercise Aerobically AFTER Weight Training or First thing in the MORNING (training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss, It's because  glycogen stores will be depleted at this time and therefore fat will be used directly for fuel)

10. Use PERSONAL TRAINER (this is highly advisable for the newbie, those who deal with obesity, Personal trainer would advice you on workout program suitable for your body! and we've Expert in Personal Training program at our gym! MURAD ZAIDI, Seek info on Personal trainer at our counter or call 0355139619)

Faedah-faedah Yoga

Faedah Dari Yoga Yang Konsisten

Tahukah anda apa itu senaman yoga? Yoga merupakan senaman yang berkaitan dengan pergerakan perlahan dan terkawal yang mampu melatih seluruh anggota badan. Senaman ini amat menitikberatkan kawalan di bahagian teras tubuh iaitu bahagian abdomen, pinggang dan tulang belakang. Ia juga memainkan peranan penting bagi mengawal pernafasan terutama ketika anda melakukan rutin senaman yang menggunakan pelbagai pergerakan.


Melalui pergerakan senaman yoga, anda bakal memperoleh manfaat seperti:
·         menambah kelenturan badan
·         membina otot-otot di bahagian teras
·         meningkatkan keseimbangan tubuh badan


Manfaat yang diterima secara tidak langsung dapat mengurangkan sakit sendi di bahagian bahu, leher dan pinggang. Pergerakan senaman yang perlahan dan lembut turut membuatkan senaman ini menjadi amalan golongan wanita termasuk wanita hamil. Pun begitu, ada juga pengamal yoga yang terdiri daripada golongan lelaki. Tidak kira sama ada lelaki mahupun wanita, amalan yoga patut dipraktikkan bersama dalam mencapai kesedaran mengenai tubuh badan.

Walaupun pergerakan senaman yoga nampak bersahaja, namun ia memerlukan fokus yang tinggi. Ini bagi memastikan setiap gerakan itu dilakukan sebaiknya dan tidak menyakiti tubuh anda. Selain itu, senaman yoga juga bermanfaat dari segi pembentukan postur badan yang betul. Amat mengagumkan apabila pengamal yoga dapat merasai aura ketenangan sekali gus mengurangkan tekanan ketika melakukan aktiviti tersebut.
Biarpun yoga dilihat sebagai senaman impak rendah, namun yoga turut berupaya membuatkan anda berpeluh. Dianggarkan senaman yoga yang dilakukan selama satu jam boleh membakar lebih kurang 240 kalori. Nilai ini sama seperti mereka yang berkebun selama satu jam, bermain bola tampar atau berjalan selama satu jam. Lebih menguntungkan, yoga bukan hanya meningkatkan kesihatan fizikal, malah ia turut menguatkan kesihatan mental.

So, Apa tunggu lagi ?? Jom sertai Kelas Yoga di Xclusive Fitnesz Shah Alam bertempat di Stadium Shah Alam Syeksen 13...

Berikut adalah jadual Kelas Yoga di Xclusive Fitnesz :-

• Isnin : 08:00pm - 09:00pm
• Rabu : 08:00pm - 09:00pm

Untuk maklumat lanjut sila hubungi kami di 03-55139619