MOTIVATION

  Have you ever thought that you're too big to exercise? That you were too out of shape? That you were being held back by a physical limitation or illness that prevents you from achieving your health and fitness goals? Take a look at Arthurs' awesome transformation. Hopefully, it will help give you the motivation and encouragement that you need to keep you on or start you  on your journey towards better health and fitness.
Check out Arthurs' transformation here...

BEST TIMES TO EAT

        What you eat has a big impact on your weight loss, but when you eat and the timing of each meal is also important. Everywhere you look, you see that eating at least 5 times a day is the right way. That includes meals and snacks. It boosts your metabolism and also helps with appetite control. Wondering when to squeeze some of those meals in throughout the day? How about these couple of things...


 Eat within 1 hour of waking up
 It's not called the best meal of the day for nothing. It has good benefits on your metabolism. Also never skip breakfast. Studies show that people who skip breakfast are more likely to eat more calories and  more unbalanced meals throughout the day. Missing breakfast also increases stress hormones.

Try not to eat 3 hours before bedtime
It increases your body temperature and increases blood sugar and insulin levels.

Always eat within 30-45 mins after working out
Whether it's a meal or snack, this one is very important. It's the perfect time to give your body all of the nutrients it wants and needs.

Never do weight training or cardio that lasts more than 30 minutes on an empty stomach
Your body will need the energy provided from metabolising the food you eat. It will help you achieve maximum performance during your workout which will get you maximum results.

DIABETES: RISING FAST

  Diabetes is a lifelong disease in which there are high levels of sugar in the blood. It affects more than 20 million Americans. Over 40 million Americans have early type 2 diabetes (pre diabetes). Insulin is a hormone produced by the pancreas to control blood sugar. Too little or a resistance to insulin causes high blood sugar levels. This disease is one of the fastest growing diseases in children, teens, young adults and adults. There are three major types of diabetes:

• Type 1 diabetes: Can occur at any age, but is often diagnosed in children, teens, or young adults. Daily injections are needed and the exact cause is unknown.
• Gestational diabetes: This is a high blood sugar that develops at any time during pregnancy in women that do not have diabetes. These women usually have larger babies and testing is done during pregnancy to help detect it.
• Type 2 diabetes:  This form of diabetes makes up most of the diabetes cases. It's the fastest growing of  the three types. It most often occurs in adulthood, but teens and young adults are now being diagnosed with it because of high obesity rates. Many people with type 2 diabetes don't even know they have it.

Though there is no way to prevent type 1 diabetes, but type 2 diabetes can be prevented by keeping an ideal body weight and a active lifestyle. Diet, exercise and medicines control blood sugar levels and helps prevent symptoms.

WARM-UP AND COOL DOWN...

Why should I warm-up and cool down? Here's why...

THE WARM-UP
No matter how anxious you are to get started with your workout, remember that warming-up is a necessity. Not doing so could do more harm than good. A warm-up isn't just a little bit of stretching before your workout. It includes aerobic activity that uses the muscles and joints you will be using during exercise. It prepares them for more intense activity. It improves the elasticity of the muscles, improves circulation and gives better muscle control. It's also chance to raise your core body temperature.Warm-up religiously before every workout. It'll help prevent injury.

THE COOL DOWN
Cooling down after exercise is even more important in reducing the risk of injury as warming-up is. Cooling down helps to initiate recovery and return the body to it's before workout state. Cooling down also helps the heart rate and breathing return back to normal. During your workout, your body produces waste products that build up inside the body. When done after exercise, cooling down helps flush out those toxins. Cooling down consists of gentle exercise, stretching and refueling. They work together to replenish the body after exercise. It should last about 5 minutes or so. Not cooling down properly can cause dizziness, nausea and a spaced out feeling after your workout.