The Truth About Milk : Skim Milk VS Full Cream

It's a nutritional staple for many and one of the best-known source of calcium. Unfortunately, milk has been under the spotlight recently, being linked to various health complications, such as asthma, digestive issues and even cancer. On top of this, there's also confusion on which milk is best to buy. Should you go low-fat? What about almond, rice or soy milk? And what does it mean by permeate-free?

What's in full cream, regular milk?
Full cream, also known as whole milk, contains around 3.8% fat and is high in bone-building calcium. It also supply abundant amount of phosphorus, high quality protein, carbohydrates and B vitamins as well as fat-soluble vitamins A and D. What's less known is that regular cow's milk has a higher level of A1 beta-casien proteins and the milk sugar,lactose, both of which are components in milk that can cause adverse side-reactions in some people.

Should you go full cream or low-fat? 
If losing weight is not your major concern, full-fat milk is a better option over reduced-fat (1-1.5% fat) and low-fat milk (less than 1% fat). This is because vitamin A and D (fat soluble) levels in these milks are lower than full cream milk as the natural vitamins and extracted and removed when the fat is removed. If you were to opt for low-fat milk, It would be recommended that you supplement the deficiency in vitamins with a multi-vitamin.

 But if you're weight conscious, the low-fat milk are a better option just because of the fact that it's less likely to exceed your daily calories due to the low-fat content. The intake of saturated fat will also be reduced which is a slight advantage if you want to lower cholesterol and save on calories for other macro's.

But:

• Low-fat foods do not actually lower calorie consumption:

Low-fat versions are supposed to reduce the amount of calories intake of people, and in an absolute sense. they do. A cup of low-fat milk contain less calories then a cup of full-cream milk, But there isn't much evidence to support the idea that drinking lower-calories beverages in general leads to lower calories intake. Reduced-fat foods and drinks may not be as filling, so people might end up compensating for the lack in calories by eating and drinking more. So, the main point here is MODERATION.

•   Low-fat milk increases levels of triglyceride fats:

Whole milk's high saturated fat content has been linked to higher cholesterol level. But low-fat milk might lead consumers to ingest more high-glycaemic-index foods, if unused, able to increase the level of triglycerides that can tremendously amplify effect of heart-disease risk factors such as high cholesterol and hypertension.

• The rise of sugar-sweetened flavoured milk:

Usually low-fat milk are sugar-sweetened with artificial flavour. Although they may have 3g less saturated fat, they also contain about 13g more sugar than whole milk per cup to compensate for the lost of flavour. Thus, leading to the accumulation of fat at the adipose layer. 

What do food manufactures do to full fat milk to make it low-fat?

Low-fat milk simply has the fat separated during the processing. Due to the fact that fat is less dense than water, the cream (or fat) rises to the top and is skimmed off. While nothing else may not be added to compensate for the removed fat, some can have added milk solids to make it taste better as well as being fortified to make up for the low nutrition levels (due to extraction and removal of fat)

Is it true that low-fat milk has higher sugar levels than full fat milk to make it taste better?

Not really. Because by removing most of the fat, the milk becomes more 'concentrated' with the two remaining macro-nutrients being protein and carbohydrates (milk is high in the natural sugar,lactose). So we can see a slight increase in the content of sugars say from 4.6 to 4.8 % but this is not significant in the whole food intake. The real complication starts when consumers opt for the flavoured low-fat milk and definitely there is nothing healthy about flavoured milk. A 1 litre Dutch Lady flavoured milk (Strawberry or Chocolate)

contains approximately 7 teaspoons of simple sugar. A simple healthy alternative is to make a banana, strawberry or raw cacao milkshake at home from natural ingredients. 

Aren't low-fat, reduced fat and skim milk all the same?

Reduced-fat contains between 1-1.5% fat, low-fat milk has less than 1 percent fat and skim milkor no-fat milk has no more than 0.15% fat. These milks can have extra protein or calcium added. 

Is it true milk is linked to cancer , asthma and other serious health conditions?

 Based on the evidence statement in the Australian Dietary Guidelines, consumption of milk/dairy foods is linked to reduced risk of heart disease, stroke, hypertension, type 2 diabetes, metabolic syndrome and colorectal cancer.

On the other hand, according to the Cancer Research UK, some research stated that there could be a link between dairy intake and the risk of prostate and ovarian cancers. A linkage between breast cancer and dairy product has been suggested, possibly because of the type of fats they contain, or contaminants that could be present in the milk. 

What is the difference between homogenised, pasteurised or unpasteurised milk?

They are simply terms to classify the different processes milk goes through before the finished product is made. Homogenised milk refers to when milk has been treated to disperse the cream layer containing the milk fat throughout the milk. Pasteurised milk is when the milk is heated to exterminate the bacterial that would cause milk spoilage. And unpasteurised is when milk does not go through the pasteurisation process and is therefore called raw milk. 

What about almond, oat or soy milk? What dairy free options are there?

• Almond Milk

This is perfect for those who are intolerant or allergic to cows and soy milk. It has a slightly nutty taste and contains little to no saturated fat and no cholesterol. 

• Soy Milk

Soy milk is derived from unfermented soybeans, water and rice syrup. Soy contains compounds called isoflavones which negatively impact the thyroid gland so it is not recommended for those with a thyroid history or for those people trying to lose weight. (Thyroid hormones control metabolism)

• Oat Milk

Oat milk is lactose free and low in fat, Oat milk is made from water, oats, sunflower oil and sea salt. It is free of lactose, high in beta glucans which are a soluble fibre that help to lower cholesterol.

• Rice Milk

Made from filtered water, brown rice syrup and brown rice starch, with the addition of thickening agents such as sunflower or canola oil, this milk alternative is high in GI and is not suitable for people trying to lose weight or with insulin resistance or diabetes. Rice milk is an alternative to people who are soy and cow's milk intolerant as well as vegans.

• Goat's Milk

It's similar to cow's milk in terms of nutritional value with a slightly higher fat content. If you're generally allergic to cow's milk, you will most likely to react just as badly to goat's milk. 

What does permeate-free mean?

Permeate is naturally found in the milk. It is simply the collective term for the natural lactose, vitamin and mineral components which are taken out of the milk, through a filtration process, then put back in to control the taste, protein and fat content. "Permeate-free" simply means the milk has not undergone this filtration step so the nutrients in the final product may vary slightly every time due to difference in cow's feeds and the weather condition. 

Gentlemen's Guide To Picking Up Girls At The Gym

If you utilized properly, the gym is regarded as one of the finest hunting grounds with godly specimen for the well prepared man. There exists a plethora of opportunities and an instantaneous common ground, "You like working out ? Me too! Sex?". Keep in mind that you 'll need to be on your A-game on that day when you're trying to pick up women at the gym. It often has a higher level of difficulty then your typical 2 a.m drunken hornswoggle, however the results can be far more rewarding and satisfying.

But personally for me, the GYM is a sacred training ground and I don't really have the urge to start a conversation with anyone, basically it's just a Hi-Bye conversation. So, I just wanna enter the gym, have a great PUMP and come out swole.


Location, Location, Location 

The location of the facility is of the utmost importance. It is interesting to note that higher income areas with lots of young professionals tend to have the hottest chicks. Areas near college campuses are also good for locating scattered ass. Get the inside scoop on where the hired guns workout. Often time's, corporate gyms will have discount membership agreements with local talent pools such as professional cheerleading or volleyball squads. Timing is of great importance as well. at any gym there are two primary timeframes you are looking to hit. The right after work crowd, and whenever yoga classes end. ;)


The 7 Commandments Of Gym Pickup 

1. Thou Shall not target the obnoxious attention girls

You will find this wild specimen strategically positioned on the Stairmaster, rhythmically climbing ever so seductively. Decked out in skin tight yoga pants, perfume, and makeup, more often than not she also has a magnificent ass to go with. These kind of girls are expecting direct solicitations, and in fact relish the shoot down. Counter-intuitively, it's often the more reserved, conservatively dresses girls who will crumble under the onslaught of a talented professional. It is a myth that only the skanks are DTF. Good girls will jumo into the sack just as fast with the right dude doing it right. Eventually, you will notice that all the real dimes go to the gym incognito to avoid the extra attention anyway.

2. Thou shall make your workout, not the girl, your priority in the GYM

Women do not want to be the center of a man's existence. They in fact want to subordinate themselves to a worthy man's life purpose, to help him achieve that purpose with their support, and to follow the path he lays out or even better, create their own path. The gym is a microcosm of this theory in action. Make it clear that you are there to get your PUMP on, and get out as soon as possible Any coincidental conversation is merely that, pleasant coincidence.

A note on group exercise classes:
Don't go to the yoga class if you have no interest in yoga. Go to yoga class because you have the intention to improve your flexibility, strength, and balance. Don't be embarrassed to go to yoga class. If a girl call you out on this, explain to her that you are, "Practicing yoga to improve my flexibility, strength, and balance. So I can experiment with a broader range of sexual positions."

3. Thou Shall be irrationally self-confident

No matter what's your current situation, roll without apology or excuses. Women have an animal instinct for uncovering weakness and insecurity in men; don't make it easy for them. Self-confidence, warranted or not, riggers submissive emotional responses in women. Irrational self-confidence will get you laid more than rational defeatism. It does not matter if you are not the best option in the gym; what matters is that you think and act like you are.

4. Thou Shall not overgame

The gym can be a tricky operating environment. If you do plan on going back with your reputation intact, be careful of being overly bold or obnoxious. If there is question, always err on the side of too much boldness, rather than too little. Don't let a woman's false indignation at your boldness sway you; they secretly love it when a man aggressively pursues what he wants and makes his sexual intentions known. For a hostile environment like the gym, we recommend first establishing a mutual interest with some light conersation before turning on the sexually suggestive afterburners.

5. Thou Shall be prepared to lead the interaction

It is a careful balance between being natural, and having a plan in mind. The ultimate goal of a gym pick up is to get the number. Tell her what you two are doing, and don't wait for her decision-making abilities to kick in. A guy who leads a girl everywhere and all the time prevents her from rethinking her desire to sleep with him.  Once you establish mutual attraction, get the number, set a plan and get the fuck out of the gym.

6. Thou Shall be sociable with everybody

You are far more likely to open conversations successfully if you are observed as a generally friendly man. Talk to everybody and do not dissuade other women from flirting from you. It will be far less difficult to start a conversation with an attractive women if you are already in a talkative mode. Women will neer admit this but sometimes jealousy excite them. No girl wants a man that no other woman wants.

7. Thou Shall not lie to yourself

"Dude I'm here to lift, not to creep on girls. That shit is nothing but a distraction."

This statement might hold up if you were a professional bodybuilder, actively training for compwtition. Everyone goes to the gym for their own personal reasons, but the gym may not be a monastery. You are not "harassing" anyone by striking up a quick conversation before or after your workout. The gym is a public arena, it's a place of gathering for like-minded gym goers and also a damn fine place for meeting attractive members of the opposite sex who likely to share similar interests. But I'm already in a relationship, so I go to the gym just to lift heavy things and get out ASAP.


Do's and Don'ts...

Don't:

• Be the male version of our “Obnoxious Attention Whore”. Trust me, no matter how impressive your 600 lb. deadlift is to your buddies, girls don’t give a shit. Weight room showmanship is very similar to elaborate facial hair in this regard.
• Look for stuff to do in ”the girl’s area of the gym.”  You better have a game plan if you want to hang around the ellipticals and not look like Buffalo Bill.
• Stare at girls, especially through the mirror.
• Gel your hair.

 Do:

• Give a sincere compliment if you notice a lady doing something genuinely impressive such as unassisted pull-ups or heavy squats.
• Take a yoga class.  Girls fucking love yoga. Buy a RM 20 mat and thank your gym for holding classes because you just got laid 5 times in the last 3 weeks by some flexible ladies.
• Not be afraid to wear skintight spandex pants, they are functional, comfortable, and make your package look great.  It is a bullshit double standard that only girls and Ronnie Coleman can wear them.

Raw Egg Protein Shakes: Will it kill you?

If you know anything about nutrition, you know that eggs are the shit. Eggs are a nutritional goldmine with impressive supplies of Molybdenum, Selenium, Iutein, Iodine, Phosphorous, Choline, as well as vitamins A, B2,  B5, B12, E, K and D. In addition, eggs pack up to approximately 6.3 grams of protein, and a hearty supply of essential fatty acids. The protein content of egg white and egg yolk are approximately 3.6 grams and 2.7 grams respectively. Because of the fact that eggs are regarded as the staple of bodybuilding, I used to consume 8 eggs in the morning and there was a point in time, I used to cuss when I'm downing my eggs.

For the curious adventurer, the question often present itself: Can I just gulp these little goobers down and avoid that whole cooking malarkey? There is certainly be a risk of being infected with Salmonella, although it isn't as common as you may have heard. The CDC estimates that 1 in 10,000 eggs are contaminated with Salmonella bacteria.

The science says you're better off cooking those delicious baby chicken embyros. Egg protein is up to 40% more digestible in our body when heated up than when consumed raw. This has to do with the way that cooking denatures the bonds of the proteins molecules and allows your digestive juices to have a initial kick-start to get to work. Eggs don't always have to be boring, so, here are 7 ways to cook eggs like a fucking boss. 

We can't advise you on whether or not to give this primal way of consuming this protein source a try. But if you consider yourself a risk taker, this may be quite the adventure for you. Please wear a condom ;) .

For More detailed scientific info about Eggs

Super easy way to separate Egg Yolk

CT Fletcher & Kali Muscle

This is hands down the two most inspirational bodybuilders living right now. Whenever I feel demotivated, these two videos are my pre-workout supplements. 

CT Fletcher

Kali Muscle

                           I can safely assure you that THESE two guys are bad-ass MotherFu*****.

IS THE GYM TURNING YOU INTO AN UNFAITHFUL, HORNY MAN WHORE?

Admit it

You pump A LOT more than just Iron.

You get more roots than a rain forest, and you can't go more than 4 months in a relationship without getting itchy feet.

Doesn't sound like you?

FINE- I bet you've got THAT friend in mind who meets the criteria.

You can't blame the iron for much- but when it comes to chasing girls, and even being unfaithful in relationships, the squat rack may just be what you can pin on.

TESTOSTERONE AND SEXUAL DESIRE

Testosterone is a God send from heaven.

A steroid hormone and a powerful substance with anabolic effect that helps us stay jacked, shredded (1) and healthy (2), while also driving us to go on the hunt for a female partner.

The more testosterone we have, the stronger we can be and the muscle recovery period will increase (2a)- which explains why increasing it naturally is a good idea.

We all know that lifting weights certainly increases testosterone (3) and for many of us- the desire for sex becomes stronger.

THE RESEARCH

If you're wondering why you or other gym junkies always end up straying like a lost dog- consider that men who produce LESS testosterone are more likely to be in a relationship (4) and even married ! (5)

And the research goes a little deeper.

Men with higher levels of testosterone are prone to divorce, and cheat on their wives. (NOT ALL) (5)

So pump the iron long enough- and there's a chance your eyes will start wandering quickly.

But-This isn't expected to happen immediately, with falling in love, marriage or commitment responsible for a drastic drop in testosterone levels (6).

However, there is an increase in the amount of testosterone generated when we go through periods of lots of sex (7) and interestingly- having sex with strangers or multiple women generates a large increase of testosterone the morning after (8).

Perfect.

NO SEX- JUST CHATTER

No sex? No stress.

Testosterone levels have bee found to be HIGHER in young males, after "brief social encounters with potential mating partners". (8b).

The boost in testosterone was found to be correlated with how the young men ranked the girls as possible "romantic partners."

MASTURBATION AND TESTOSTERONE

So, for whatever reason- you're not having much sex.

So, what about masturbation?

The benefits are there too- with orgasms from BOTH male and female subjects resulting in an increase in testosterone levels (9,10).

So, if there's no sex- take the next best.

YOUR TESTOSTERONE LEVELS AND PORNOGRAPHY

Gym goer aside- I can safely assure you that there's not a man in the world who hasn't had a little look at what the world wide web has to offer in terms of porn.

So, how does porn influence your T levels?

According to some data on this topic (11), dudes who watch porn can enjoy an average increase in testosterone level of 35%- apparently peaking at 60-90 minutes after the video has ended.

Now-in all seriousness- a pornography addiction is not something that you want to acquire at all. - but it's interesting to note that further research concludes increased optimism and decreased exhaustion in men who watch it (12).

Just sayin'.

...SO NOW WHAT?

Well- at least you know WHY weight lifting can cause you to be unfaithful, and how other sexual activities can naturally boost your testosterone levels.

Just as the Iron has taken our fear, anger, guilt and just about every other emotions we've forced upon it over the years, I bet it'd be willing to take the blame too.

TO CLARIFY THINGS, I don't intend to imply anything or to instill any ill behaviours among readers, but FACTS are still FACTS in the end of the day. I have a whole list of references listed below so guys are able to do your own 'research'.

Two principles that are able to aid in making this post beneficial is SELF-CONTROL and MODERATION.

REFERENCES

(1) Mooradian AD, Morley JE, Korenman SG (February 1987). “Biological actions of androgens”. Endocr. Rev. 8 (1): 1–28.

(2) Bassil N, Alkaade S, Morley JE (June 2009). “The benefits and risks of testosterone replacement therapy: a review”. Ther Clin Risk Manag 5 (3): 427–48.

(2a) (13) Borst SE, Mulligan T. “Testosterone replacement therapy for older men.” Clin Interv Aging. 2007 December; 2(4): 561–566.

(3) Craig BW, Brown R, Everhart J. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):159-69.

(4) van Anders SM, Watson NV (July 2006). “Relationship status and testosterone in North American heterosexual and non-heterosexual men and women: cross-sectional and longitudinal data”. Psychoneuroendocrinology 31 (6): 715–2

(5) Booth A, Dabbs JM (1993) “Testosterone and Men’s Marriages.” Social Forces 72 (2): 463-477.

(6) Torjesen PA, Sandnes L (March 2004). “Serum testosterone in women as measured by an automated immunoassay and a RIA”. Clin. Chem. 50 (3): 678; author reply 678–9.

(7) Kraemer HC, Becker HB, Brodie HK, Doering CH, Moos RH, Hamburg DA (March 1976). “Orgasmic frequency and plasma testosterone levels in normal human males”. Arch Sex Behav 5 (2): 125–32.

(8) Hirschenhauser K, Frigerio D, Grammer K, Magnusson MS (September 2002). “Monthly patterns of testosterone and behavior in prospective fathers”. Horm Behav 42 (2): 172–81.

(8b) Roney JR, Mahler SV, Maestripieri D (2003). “Behavioral and hormonal responses of men to brief interactions with women”. Evolution and Human Behavior 24 (6): 365–375.

(9) Exton MS, Bindert A, Krüger T, Scheller F, Hartmann U, Schedlowski M (1999). “Cardiovascular and endocrine alterations after masturbation-induced orgasm in women”. Psychosom Med 61 (3): 280–9.

(10) Purvis K, Landgren BM, Cekan Z, Diczfalusy E (September 1976). “Endocrine effects of masturbation in men”. J. Endocrinol. 70 (3): 439–44.

(11) Pirke KM, Kockott G, Dittmar F (November 1974). “Psychosexual stimulation and plasma testosterone in man”. Arch Sex Behav 3 (6): 577–84.

(12) Hellhammer DH, Hubert W, Schürmeyer T (1985). “Changes in saliva testosterone after psychological stimulation in men”. Psychoneuroendocrinology 10 (1): 77–81.

Benefits Of Squats

To be convinced of the benefits one will gain by doing SQUATS, he/she must undergo the obligatory rite of passage and experience a true, correctly performed squat in order to reap the ever-sought-after award of more muscle mass. Additionally, this will take toiling away week after week in the depths of the gym, cranking out rep after grueling rep until true muscular failure dictates when the set should be terminated. And then M*****F****** get back up and do it all over again.

Correct range of motion,form and function are all a definitely musts so as to not only avoid injury and risk being indeterminately sidelined, but to also gain the strength advantage to do battle another day. Below are 10 main reasons to SQUAT. Again not an absolute must in life, but definitely worth your best effort and I can assure you wont regret doing it.

1. Squats burn more fat

I will make it as simple as possible. Muscles burns fat. More muscle burns more fat. Being efficient at packing on muscle mass, the squat is a highly effective way to burn more fat over a long period of time. The more muscle you have on your frame, the more calories you will burn during training and at rest the whole day. If you want to get lean, stick to the big compound lifts namely the SQUAT.

2. Squats strengthen joints
Squats have the ability, when done correctly, to strengthen joints and prevent injuries. The hip, knee and ankle joints all work together to lift the load. This load is distributed across these selected joints for more strength and less stress on any one particular joint. The leg extension, for example, tends to put most of the sheer lifting stress on the knee, thus increasing the risk of injury.

3. Squats are practical
Not only are squats functional, they are also practical which can translate to many everyday tasks. Working outdoors, playing with your kids or anything you can every think of. Because squat will build the foundation of your body.

4. Squat are cheap
Squats don't require an expensive machine or apparatus to be performed. A rack can be used or even a pair of dumbbells are all you need to get to work. Heck, even a sandbag or barrel will do the work !!

5. Squat can be done anywhere
Done from your home or in the gym or anywhere,squats are the ultimate go anywhere exercise. Again, not requiring a gym membership or expensive equipment, routines like 100 rep bodyweight squats, Bulgarian split squats and prisoner squats can be done in the hotel room on trips, on the beach or in the local park.

6. Squat prevent injuries
By strengthening an endless amount of ancillary muscles of the lower body, hip and lumbar areas, squats are extremely advantageous in preventing injuries if done properly. The movement forces muscles to work synergistically and in unison for more stabilization and strengthening of your body weak points along the range of the motion, so the risk of injuries are kept to a minimum.

7. Squats strengthen your core
Squats actually aid in the contraction of the core muscle, namely the abdominal areas, in an effective and efficient manner. Furthermore,studies have concluded these contractions are more intense than the traditional crunch. So, skip the crunch, if you want stronger, tighter abs, be sure to squat.

8. Squats will challenge your posterior chain
You hear a lot about posterior chain development these days and how important it is to not only be seen as a mere performance but as everyday function and strength balance. Leg extension do zilch for the posterior chain. Squats work not only the quads but also the hams and glutes to a relatively large extend. Equally important are the muscles of the lumbar, upper back, traps and neck.

9. Squats maintain balance
This goes hand-in-hand with mobility. Creating more balance in turn will help facilitate more muscle recruitment and develop strength which will aid you in packing on some serious mass on those wheels. This also translate to other compound lifts as well such as the Deadlift, Bent-over barbell rows, push presse, clean and presses for upper body and help provide a foundation of balance and function for other lower body lifts such as lunges, single-leg squat and leg presses.



10. Squats will increase power
It takes a lot of effort to bust out of the bottom of a squat. Having various points of load along the range of motion, powering past the sticking point will create a unique curve of energy in the lower body generating power and strength which can translate to other movements in the gym and in sport.

10 Reasons Why Your Girlfriend Should Do Squats

Do you even have to ask this? Yeah..... She squats bro.


                                                                                   1. 

                                                                                 2.

                                                                                    3.

                                                                                    4.

                                                                                        5.

                                                                                  6.

                                                                                 7.

                                                                                 8.

                                                                           9.

10.

I realized this article is a cheap shot but hey, if I were to post all these pictures with words in between explaining the Benefits of Squats, I am sure you guys wont read them. 

Because sometimes I Underpromise, and Overdeliver. ;)

Keep Fit On Vacation

Everybody Travels.

Whether it's for business, pleasure, vacation, world domination, or epic questing, at some point in our lives we all depart from the comfort of our personal "Shire" to visit another location. It might be a quick trip to the next town with some companions for a hangout session or a massive adventure halfway around the world for months at a time. No matter what kind of trip is it, one thing is certain:

Our normal fitness regime get completely thrown out the window when travelling:

• If you workout in the gym, suddenly you might not have access to any equipment.
• If you run/jog around a park, suddenly you no longer have a similar or familiar path to follow.
• If you usually prepare your own meals, suddenly you don't have a kitchen or fridge.
• If you usually stack your supplements, suddenly you don't have all your supplements with you.
• If you're used to a good night's sleep, suddenly you're sleeping at odd hours in different time zone.

If you're serious about your fitness regimen, you definitely ensure that you workout regularly ( based on your personal weekly routine no matter where you are. But let's be honest-- unless you're hoping to meet some locals, spending time at a gym when you're on a vacation can be a major drag.

My partner and I drove around Langkawi during our trip there and we couldn't find any local gym around, plus our budget was kinda tight so - hotel that provides gym facilities was not an option for us.

Of course, your top priorities when vacationing should be to relax and enjoy yourself as much as possible. But that doesn't mean you can't maintain your fitness regimen throughout your holiday. Working out briefly every day will not only help keeping you in shape, it will also aid in alleviating stress so you can have even more fun the other 23-plus hours of your vacation.

So, PLANNING and PREPARATION are the keys to ensure your fitness goals while travelling is successful. 

1. Reset Your Expectations

It's not likely that you'll able to follow up with your full workout regime while on vacation. So, don't set unrealistic expectations for yourself. Some of you might think that if you're unable to do that specifically workout routine, then you should just totally abandon your fitness activities.

This is the result of blindly focusing on the end result of your goal, but not the little fragments that build up your physique. Remember that accomplishing just 40 to 50 percent of what you normally do is better than nothing.

2. Do Your Homework

Before you even leave home for your vacation,investigate the workout facilities in and around your hotel. Some hotels offer fitness classes, gyms, even walking programs. Unfortunately for me, I booked a hotel (One Helang Hotel) without any fitness facilities due to financial constraint. So, I had to rely on my body weight, my partner's body weight ( confidential :p ), resistance band, luggage bag and all the furnitures in the hotel room.

3. Pack It Up

Your suitcase will easily allow room for a resistance band and a jump rope. Use the resistance band for upper and lower body strength training moves. The jump rope provides an intense cardiovascular workout in a short bout of time.

If you are consuming any supplements,rather than bringing all your supplements,  it's better for you to separate them into a few packets and the amount depends on your stay there. I packed around 8 packets ( 4 double scoops and 4 single scoop ) with some multi-vit and BCAAs.

4. Make Eating A Big Priority

You cannot outrun a bad diet, and you can't out-train it either.

 Do the best you can to eat as healthy as possible. Sometimes you're going to be in a town where you don't have many options. Sometimes you'll have no other choice but to eat at an unhealthy restaurant. Sometimes you'll be stuck in an airport that only serves $12 dollar salads. These things happen.

Sharon and I drove out at night just to get some groceries such milk and eggs because we knew that we will be out the whole day and it was kinda hard to get some good healthy food. We boiled the eggs using the water heater and a bag of nuts to make sure we were not starving throughout the trip.

5. Make Training Your Constant.

If you oversee the need to continue your workout routine without a gym or access to healthy calories, then your training will definitely suffered big time.

Your exercise needs to become your constant while traveling- make a commitment to yourself that you will find at least one hour every other day to exercise- NO EXCUSES. Add it to your reminder in your handphone which I would usually do, just do whatever it takes, but don't take 'NO' for an answer. You might need to wake up early one day to fit your exercise in. You might need to exercise at 12 a.m in the morning on another day.

Just effing do it.

Understand the importance of keeping up your routine even while traveling, and you 'll be able to come back to your regular daily routine without skipping a beat.

My workouts consisted of a push exercise ( variation of push ups ), a pull exercise ( variation of pull ups or chin ups), a leg exercise ( lunges or squats ),and a core exercise ( planks or variation of crunches ).

• Can't do pull ups (YET) or can't find something to hang on to? Do body weight rows using a desk or table, or pick up your suitcase and do dumbbell rows. Everything else you can do with just your body.

I did a full body workout with simple exercise listed above. Because I was working out my entire body in the same routine. It didn't matter if I had to push back my next workout by a day or two due to travel. Compare that to somebody who does separate body parts every day- one missed day can throw a whole schedule out of wack.

Squat using your partner's weight :D

Hammer curl using luggage bag

Variation of Push-up

Pull-up at the door

Shoulder Press and Dips

There's plenty of exercise that you could perform using your body weight and with items around your surrounding and I'm not listing all down in this post. So, be creative in planning your workout routine.

Bodybuilding is your life, but sometimes you have to enjoy the process of being a BEAST.