Way to exercise at home

Ways to move lean legs

If you’re looking to start up a workout program to slim the tummy and get rid of your love handles, performing the right exercises will be key.  By fully challenging all the muscles surrounding the core region, you can see better fat burning benefits and really get that toned look that you’re going for.

Unfortunately though, many women spend far too much time on exercises that won’t deliver, which is why it’s definitely worth your time and effort to learn those that will.  By including the following five exercises in your program more often, you will see much faster progress.

Let’s have a look at the main ones to consider.

The Plank

The very first exercise to include is the plank.  The plank should always be a standby in your ab workout because not only is it going to work the abs, but it’ll also work all the muscles lining the back as well.

To perform it simply place the forearms on the floor underneath the body with the legs stretched out behind you, balancing on your toes.  When in this position keep your body as flat as possible so you resemble that of a table top.

Hold this for 30-60 seconds, or until you can no longer maintain proper form.

Crunches On An Exercise Ball

Next up on our list of exercises to target your tummy are crunches on an exercise ball.  These are fantastic for calling the muscle fibers deep within the core into play.  Due to the reduced base of support underneath you, you’re going to have to work that much harder to maintain balance.

Try and perform a set of 12 reps at a time before taking a rest and continuing on.

Lying Leg Raises

Third, leg raises are the next exercise to include.  These are fantastic for working the lower abdominal muscles, which tends to be problematic for most women.

To perform them, lie flat on the ground and then slowly lift the legs up off the floor and bring them to ninety degrees.  Pause for a second and then lower so they’re just about touching the floor again.

Don’t let them come completely down however as this will really reduce the tension on the abs and the goal is to keep them in a constantly contracted state.


The Bicycle

The bicycle is another excellent tummy exercise that will firm those love handles quickly.  To perform this one lift the legs slightly above the ground while you bring one knee into the chest.  While doing so, simultaneously twist the body so the opposite side comes to meet that knee and then reverse directions for the next rep.

Perform ten reps for each side in a row and then relax again before doing a second set.

Accordion Sit-Ups

Finally, the last tummy toner you should be doing is the accordion sit-up.  These are very simple and straightforward.  First, get into a flat lying position on the floor.

From there, bring the upper body up while you bring the knees up to meet it at the same time.  In essence, it should look like you’re an accordion as you do this movement.

Pause at the top and then lower back down again.

So there you have the top tummy toners that will quickly firm up your stomach and help you see faster results. If you can combine all of these three times a week with a good appetite suppressant such as Phen375 to help you maintain your lower calorie diet, it won’t be long before you have your own set of toned abs.




R.D.K holdings S.A

Stay Energized With These Healthy Foods

If you’re on a fat loss diet plan, one of the things that you may be struggling with on an ongoing basis is trying to stay energized.  It’s no secret that energy levels do tend to drop down when consuming fewer calories due to the fact that your body has less fuel than it would like.

But, the good news is that if you choose your foods wisely, you can increase your energy levels back up again so that you feel great as you move along with your diet.

Let’s have a look at the top energizing foods that you should be consuming.


Since carbohydrates are the primary source of preferred energy by the body, you want to avoid cutting them completely out of your diet. Instead, simply choose smarter, slower digesting sources of carbohydrates that won’t spike your blood glucose levels and cause an energy high followed by a crash.

The perfect food to help you accomplish this is oatmeal, which can be prepared a number of different ways.  Oatmeal is high in fiber, low in sugar, and only takes minutes to cook.

A half cup serving (raw) only provides 180 calories total as well, so it’s easily added to almost any diet plan.

Egg Whites

The next food to be eating on your diet to help increase energy levels and ensure that you maintain your lean muscle mass is egg whites.  Egg whites are great since they’re very low in calories at only 15 calories per white and contain strictly protein content.

Since getting enough protein is important for muscle repair and rebuilding, which then ensures that you feel energized after hard workout sessions, meeting your daily requirements is a must.

Egg whites make this easy.


Next up on the list is salmon. Like egg whites, salmon is also a very rich source of protein, but in addition to that, it’s also full of healthy fats.Salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content.

Healthy fats are good to have in a fat loss diet in moderation because they are going to provide a longer term source of energy that you need.

Salmon should be eaten at least twice per week on any diet plan, so have a look over your current menu and make sure it’s making an appearance.





Bananas are another great choice for when you’re trying to increase your energy levels.  Bananas are a very rich source of potassium, which is a micronutrient that is vital for proper energy levels in the body.

If you aren’t getting enough potassium in your daily diet it is quite normal to experience higher levels of fatigue, so you really want to focus on getting plenty of fresh produce, the primary source of potassium in the diet.

One banana a day will go a long way towards helping you meet your needs.






Finally, last but not least, don’t overlook quinoa.  Quinoa is another healthy source of carbohydrate that will supply the body with long lasting energy and is also a complete source of protein as well.  For anyone who is using a vegetarian diet this tends to be far superior to having brown rice instead.

So there you have some of the top foods that you’ll want to turn to in order to boost your energy levels and feel good while you’re on your fat loss diet. Don’t overlook the benefits that fat loss supplements such as Phen 375 can provide as well as you go about your diet.  When you already have your healthy diet in place, these really can take your progress up to the next level.

I believe many people have seen the movie <2012> and <The Day After Tomorrow >These 2 are famous and have translate to many  language. Well many people scare and try to give up .actually this movie is to alert the people we should concern on the world Environment.The earth is now become weak and weak due to the pollution , overdeveloping ,and many more others factors that cause !

So do you want to enjoy the rest of the day until 2012 ?There are another way to change this by going green ! even thought I think it wont be happen again but I still have to encourage you all to go green and save the world that we live on .The Global warming is cause the rising of sea level the area of land will decrease and replace by the water .In the future the water city Venice will totally sink in the water!

We should stand and work together to save the earth,save t save our future generation.Please share this information to let more people to concern about the environment.Thanks for reading this post!

Tips to reduce weight !

Posted: November 2, 2011 in healthy diet
Tags: , , ,

Note:It’s nothing else but a joke !It is important to having all the meal !especially the breakfast!

How to living in a green and comfortable environment ? Any Idea you can generate out
a green Landscaping idea ?

To make a comfort nice garden you need to plan your landscaping well, but how to plan your living house well than there are few thing you need to focus on.These is the thing may take into your consideration:

  • Budget (How much you will spend ? No Worry ,Low cost also have good result ! )
  • Themes (Give your Landscaping Plan a themes ! Disneyland /Hello Kitty/superman/@.@Whatever! )
  • Time Deadline (Give yourself a deadline so that you can do it last minute ! Everyone love last minute! =)  )
  • Take in Green issue (Support green living! )
Landscaping is the thing should DIBY (Done it by yourself)/ DIY (Do It Yourself) ! Why? Because no body else  can really know what you want and what you need except yourself  ! Most important you can enjoy your leisure time in your backyard or garden to decorate it ! I sure you found more love it than you thought !I still remember I even place a umbrella for my little flowers =).
There are lot of idea for landscaping !You can even place a stone step like the Big picture above !
Check out the video below !
Related guide:


Recycle is a important step to protect our mother earth.you don’t have any clue about it?

well you can follow the way to recycle

  1. Don’t throw your cloth or textiles to rubbish bin ,you can donate to charity .even cloth that are spoil ,the charity can sell it to the factory as rag cloth.You also use it as rag!
  2. don’t throw the Drink cans or food cans ,it can recycle as well.sell it to the recycle collector can even earn profit.
  3. Glass bottle also can be recycle ,it will stay underground forever if you just bury it on the ground.Don’t break you beer bottles to release tension It’s danger too !!!
  4. Set a small recycle bin (not the window recycle bin =) ) in you house so that you can separate the material to organic and non organic .Well throw it properly otherwise the rubbish cleaner will just mix them back together.
  5. Your electric devices  ,CD,DVD, and monitor also can be recycle too,It too waste just throw it and the silicon inside the electrical devices will cause pollution .
  6. If you creative enough you can even make the thing to DIY .
  7. The organic rubbish can be reuse by change it as organic fertilizer .
  8. Car batteries also can be recycle or be sell.It contain recycle material .

    recycle material inside the vehicles battery

  9. Plastic is a material that cannot be decompose so need to handle care to recycle.Use green bag when shopping in market.
  10. Paper is most common thing that can be recycle ,you can donate it or sell your newspaper but not throw it into trash .

Here are the 10 reason to make solar panel.

  1. There are cheaper to make a solar panel instead to buy the solar panel from the solar panel retailer shop .
  2. Solar panel easy to build and not hard as you all think.
  3. Make you feel more energetic during DIY the solar panels.
  4. Know how your solar panel system working ,can do maintenance yourself.
  5. Slash 50% or even 100% electric bill.
  6. Solar panel is safe to environment and all living thing.
  7. Solar panel do not emit any gases.
  8. Solar energy is a renewable energy Which can obtain from the Sun for free and unlimited.
  9. Can even sell back to the electric utility company to get profit if generate excess energy.
  10. Not only must make a big solar panel if you know the concept you even can make a portable solar energy phone charger.

What really is a solar panel?

Solar panel is a device that make up of many solar cell.The function of the solar cell is to convert the radiation emit by the sun and convert into electric form which can use by the electric device.Since the solar cell device is use the sun light ,no any combustion therefore does not emit any harmful gases and radioactive material.

If you interest to make a solar panel you can visit this website to search articles about way to make solar panel:




From a research show that about 3 hundred million citizen China is Smoker .The population in China is around 13 hundred million which mean about 25 percent of China citizen is a smoker .In another word, the number of smoker in China is equal to the population of U.S .The number of smoker of U.S citizen is about 15 million per month.

Why people smoking?

From the result of survey and found out the following reason of smoker start smoking:

  1. Way to socialize
  2. Being part of the group (acceptance)
  3. Keep weight down
  4. A way to look confident
  5. A way to get attention
  6. A way to look different from others (rebellion)
  7. Can relax the mind or calm down
  8. Way to release stress and anxiety

What inside the cigarette ?

Stop smoking

Cigarette contain a lot of harmful chemical that is harmful as shown above.

  • Toluene -Used in Industrial solvent (can cause neurological harm)
  • Cadmium  -Chemical inside battery (poison)
  • Carbon monoxide- Gas from car exhausts (may effect the health of pregnant woman and the baby)
  • Acetone -Poison to kill rat and nail vanish remover (if the large amount of acetone take into body may cause death)
  • Tar-Chemical on the surface of road and as a anti-dandruff agent in shampoo
  • Ammonia-Used to manufacture Toilet Cleaner
  • Radon-Radioactive material (the material that  most  frequent cause lung cancer)
  • Nicotine-use as Pesticide (cause addiction to smoke)
  • Butane-The fluid use inside the lighter

Reason to stop smoking?

  • Smoking harm your health
  • Smoking harm your family health
  • Smoking is not sexy
  • Smoking is expensive

Tip to help in prevent addiction

Nicotine is responsible to the addiction,you can try to replace the cigarette using  other thing like chewing gum  ,patches,  inhalers, lozenges or sprays.


Dirty Secret Of Alkaline Water Ionization

Water is a important element for all living thing to survive .If there water shortage ,it is not only effect the human but also effect irrigation to crop and all other living,if without water to growing food then will lead to another problem food shortage . There are many parts of the country where the water coming out of their taps is brown.Not only that ,many country around the world will face the water shortage supply for future 20 years.We need to preserve water just to ensure our and our generation will not extinct in the future .

One of the example is reduce the usage of water.Water is a important element that all living thing need it to survive.Due to the increase of population of human ,we are about to face the water crisis.There are already some people face lack drinking .We should have aware and start to reduce the water usage.

There are several way to reduce the usage of house ,the most effective way is install water saving devices on your faucets and toilets.By only install the shower water saving device can save more than 750 gallon of water per month .

May be you all no aware, One person use 30 to 120 liters of water per day just to flush the toilet. You can save 7 (6 liter toilet) to 88 (24 liter toilet) liters a day after installing a Toilet water saving devices! Don’t send your fresh water down the drain! Save dollars on your water statement.

For example, a toilet water saving device installed on a 16 liter toilet tank will save approximately 11 liters each time liquids are flushed and 8 liters each time solids are flushed. Installed on a 6 liter low flow toilet, you will save water as the device saves 7 to 8 liters per day per person.

Beside that,you should check water pipe frequently to check water leak and repair it as soon as possible.If you have dripping faucets fix them. Did you know that a dripping faucet could waste as much as 3,000 gallons of water per year?Water leak may be in small amount but if you let it leak for 24 hour ,many gallon water will be loss and you will found that water bill will increases just to pay what you and your family didn’t use. Do you know where your water meter is? Use it to check and see if you have a leak somewhere. Take a shower, and then check your meter. Then tell everyone in the house not to use any water for 2 hours – and got and check the meter. If you’ve used water per the meter (and nobody used water in the house) you may have a leak somewhere.

Thank you to take part in reduce the water waste.If possible share this articles ,and conserve water together.

Speedy Cleaning

Reduce ,Reuse and Recycle is one of the slogan to go green.Reduce has a lot of benefit not only can help the environment but also can help home financial and your home family healthy.Reduce is mainly mean reduce the purchase ,consume and waste like water, electric,heating fuel and other .

There are many thing can be Reduce .The  thing need to reduce is reduce the toxicity in house.Eliminate mercury from your home by purchasing items without mercury, and dispose of items containing mercury at an appropriate drop-off facility when necessary (e.g. old thermometers).

You also can Learn about alternatives to household cleaning items that do not use hazardous chemicals.There are a lot of cleaning item contain high level of toxicity just to have a effective and result.Actually is not safe to use these kind of cleaning item no only because it can pollute the  environment but most important is it will also effect healthy of consumers.

There are a lot of other way to reduce toxicity :

  • Use traps instead of rat and mouse poisons and insect killers.
  • Use cedar chips or aromatic herbs instead of mothballs.
  • Buy the right amount of paint for the job.Review labels of household cleaners you use. Consider alternatives like baking soda, scouring pads, water or a little more elbow grease.
  • If you have an older home, have paint in your home tested for lead. If you have lead-based paint, cover it with wall paper or other material instead of sanding it or burning it off.