How to Get Six Pack?

Innovative Restorative PT for Soldiers on profile

Innovative Restorative PT for Soldiers on profile (Photo credit: U.S. Army Korea (Historical Image Archive))

10 Secrets About Your Metabolism That Can Help...

10 Secrets About Your Metabolism That Can Help You Lose Weight! – Interval Cardiovascular Exercises (Photo credit: UrbaneWomenMag)

Getting six pack is not an easy job.  If you want to get six pack you must have dedication for hard work. If you are dedicated you will get it easily otherwise you can’t make it. Here we write about some tip to get six pack. If you want six pack you have to concentrate on two things that are LOSE WEIGHT and BUILDING MUSCLE.

Tips to get six pack:

Once you are keen on getting six pack, weight loss will be easy,  eats  healthy diet and exercises more. Here I briefly explain about that, losing weight by burning off more calories from your body.

How to burn off more calories?

Jumping rope is a great cardiovascular exercise!

Jumping rope is a great cardiovascular exercise! (Photo credit: Malaika Youth Project)

Make sure daily to do thirty (or) forty minute’s cardiovascular exercise to burn off more calories from your body. This is also a remedy to saves you from heart disease.  You do only 30 minutes exercise a day it helps next 23 hours of fat loss.  Walking, Cycling, Swimming, playing are other options for gain healthy and well built body.  Cardiovascular exercise is an important source to lose your body-fat.

Many people skip breakfast thinking that will reduce your wait in fact  its harming your body. Eating healthy breakfast will stop from eating more later on and increase your resting metabolism. Have lean protein items at morning skip cream and bagels.  Drink more water daily it help to remove toxin from your body .When  you are doing heavy  exercise , sweating takes place, so in order to  replace salts and fluids in body you have drink more fluids. And finally control stress to lose your weight.

Diet is most important concern for sixpack. Here I add some edible and non edible food during your six pack development stage.

Edible Foods during the six pack Development:

Protein Shakes, Plain Meats, Yogurt, Fish, Nuts & Seeds, Eggs, Brown rice, Brown Bread, Broccoli, Cabbage, Orange, Beans, Lime, and Grape Fruit.

Not edible Foods during six pack Development:

Crisps, Sweets, Fried Food, Processed food, White rice, Chocolate, Jam, White pasta.

90% of  people get six pack is by losing body-fat

Six pack exercises include  V-up, Full sit up, Hanging Hip rise, Stick crunch, Single leg plank rise, lumbar roll, power boat pose, Alternating Toe Touch, Roll-outs with ab wheel, Straight arm hold, Double crunch, leg raise backup, plank.

If you are routinely following the tips suggested here you are sure to get a healthy, well built six pack body

What are you waiting for then????

Join – Ez Fit Singapore


Health Benefits of Honey

kişisel resim Ελληνικά: κηρήθρα

kişisel resim Ελληνικά: κηρήθρα (Photo credit: Wikipedia)

Med u saću

Med u saću (Photo credit: Wikipedia)

Honey Is Sweet, But The Bee Has A Sting!

1. Prevent cancer and heart disease:

Honey Contains:

  • Flavonoids
  • Antioxidants

Its help reduce the risk of some cancers and heart disease.

2. Ulcers:

Current research proves that honey may assist disorders such as ulcers and bacterial gastroenteritis.

3. Anti-bacterial & Anti-fungal:

Honey Research Unit said that “All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide”

4. Probiotic:

A few ranges of honey have large amounts of friendly bacteria.


  • 6 species of lactobacilli
  • 4 species of bifidobacteria

This may explain a lot of the “mysterious therapeutic properties of honey.”

5. Beautiful skin:

Honey is the ultimate organic skincare brand. Apply a dab of raw, organic honey directly to blemishes, and let the skin absorb its medicinal properties overnight. Wash it off in the morning, and after regular use, you’ll wake up to clear skin!

Honey is also an effective treatment for other skin conditions, such as eczema, ring worm, and psoriasis. Though honey does not CURE these conditions, it does soothe inflammation and relieve dryness.

6. Blood sugar regulation:

Honey contains simple sugars; it is NOT the similar as white sugar or artificial sweeteners.

Its correct combination of,

  • Fructose
  • Glucose

actually helps the body regulate blood sugar levels. Some honeys possess a low hypoglycemic index, so they don’t jolt your blood sugar.

7. Heal wounds and burns:

Honey can be used as a natural cure in first aid treatment for wounds, burns and cuts as its antibacterial properties prevent infection and function as an anti-inflammatory agent.

8. Cough and Throat irritation:

Honey helps with coughs, particularly buckwheat honey.

9. Immune Booster:

Raw, organic honey is loaded with vitamins, minerals, and enzymes which protect the body from bacteria and boost the immune system. To get better your immune system, add 1-2 tablespoons of honey to warm water daily.

10. Digestion:

For those who suffer from indigestion, the antiseptic properties of honey relieve acidity in the stomach and alleviate digestion. Honey also neutralizes gas, becoming the ultimate stomach soother when it comes to overeating.


Vanan is the personal fitness trainer at Ezfit Singapore.  Join @ezfit or catch him on Facebook.  More on the beginnings of this web resource in Wedding Fitness Tips for Bridal, Certified Personal Trainer for Kids & Boot Camp Training Singapore .

Exceptional Eggplants

Eggplants grown round the year and this attractive and colorful vegetable are as good in health as they are in the uniqueness of their looks. Let’s take a look at some of their benefits.

4 kinds of eggplants | ארבעה סוגי חצילים

4 kinds of eggplants | ארבעה סוגי חצילים (Photo credit: Thai Food Blog)

A particular ingredient of common eggplant namely BEC5 has been shown to cure cancer. It destroys the cancer cells by making them rupture without harming the other cells in the body thus preventing surgery.

Eggplants can promote weight loss by lowering your appetite since 92% of their weight is from water. They are low in carbohydrates and rich in fiber thus taking a long time to digest and making you feel full for a long time.

They better the skin tone by keeping the skin soft, glowing and well-hydrated with their high water content and vitamins.

Eggplants protect the brain cell membranes from the damage-causing free-radical cells. Its high amount of B-complex prevents stress and helps to think clearly.

The components of eggplant reduce ‘bad’ cholesterol in the body along with relaxing the blood vessels and increasing the blood flow.

Eggplants inhibits an enzyme that converts starch to sugar by as much as 60% hence controlling type2 diabetes.

Eggplants have a rich nutrient-profile. Every eggplant contains:

  1. Fiber that supports digestive-system, controls cholesterol and body-sugar and helps manage body-weight.
  2. Chlorogenic acid that effectively increases the immune system of  the body.
  3. Nasunin an antioxidant that helps prevent cancer and delay aging.
  4. Vitamin A that supports vision, skin, gene-transcription and many more.
  5. Beta-carotene, a carotenoid that has many functions like strengthening immunity, skin, growth and repair of body, etc.
  6. Vitamin B6 that’s needed for immune system, cell and protein metabolism and formation of enzymes.
  7. Folate for production and maintenance of new cells.
  8. Vitamin C that supports immune system, collagen synthesis, antioxidantactivity and more.
  9. various minerals like potassium, calcium, magnesium and phosphorous that play vital roles in the human system.

Eggplants are also a means for various beauty remedies.

  • See Freckles Fade-Apply few slices on the face and leave them on after rubbing them gently in circular motion and you can see freckles fading in just a week.

  • Say Goodbye to Warts- Cover the warts with a piece of eggplants, secure it with a bandage and leave it on overnight to see warts peel off within 2 weeks.

  • Regulate and Pamper Skin-A mask of eggplants blended with yoghurt for 20 minutes daily has an anti-ageing effect on the skin.

  • Gently Treat Your Hair-A scalp massage with eggplant paste leaves hair more vibrant and healthier.

Writer: Ezfit Singapore

Beetroot, The Benevolent – Ezfit Singapore

Red beet (Beta vulgaris L.) at Alnarp

Red beet (Beta vulgaris L.) at Alnarp (Photo credit: Dag Endresen)

You must be familiar with the rich, blood-red vegetable but probably may not have liked it. But it’s good to know that it’s very health-friendly and has been known for its medicinal properties since time immemorial and hence has been used to cure a variety of ailments ranging from fever to wounds and skin problems. Also, beetroots used to be long and thin like carrots. The short and round beetroots that we are familiar with were not cultivated until the sixteenth century. Now let’s examine the possible benefits of including this interesting vegetable in our diet.

  • Betacyanin, the pigment that gives the vegetable its color is a powerful antioxidant and hence protects the artery walls and reduces the risks of heart disease and strokes by lowering the oxidation of ‘bad cholesterol’.

  • Also betacyanin slows the ageing process and helps you look young.

  • Rich in carbohydrates beetroots can act as an energy storehouse and can provide instantaneous energy.

  • Beetroots replenish skin and hair making them look beautiful as they contain all the vitamins and minerals necessary for the skin and hair.

  • Beetroots contain Folic acid which plays a crucial role in the formation and maintenance of new cells. Eating beetroot during the first three months of pregnancy helps avoid spine defects as its folic acid is crucial for the formation of the fetus’ nervous system.

  • Its silicon content stimulates the body to use calcium, an important ingredient in the musculo-skeletal system, thus preventing osteoporosis.

  • The rich iron content in it helps fight anemia and fatigue.

  • Beetroots are known to prevent cancer, particularly cancer in the colon.

  • The presence of nitrates in the vegetable helps fight the progression of the degenerative diseases that dementia and Alzheimer’s are by increasing the blood flow to the brain.

  • Beetroots contain betaine that relaxes the mind hence can be used to treat depression and other mental ailments.


Beetroots are available round the year, are quite inexpensive and prove to be a great blessing to health.

Nutritional Wealth of Dates

A Medjool Date.

A Medjool Date. (Photo credit: Wikipedia)

English: Tunisian dates called Angou العربية: ...

English: Tunisian dates called Angou العربية: أنقو وهو أحد أنواع التمور التونسية (Photo credit: Wikipedia)

Date palms are believed to have originated in countries around Iraq and have been a staple food of the Middle-East and Indus valley for millennia. Apart from being a great source of dietary potassium and 80% of its contents being sugar the fruit also consists of protein, fiber, fluorine, magnesium, zinc, etc. Let’s take a closer look at its nutritional wealth.

  • Regular intake of dates prevents the growth of disease-causing bacteria and promotes the growth of good bacteria in the intestine and helps cure a variety of intestinal disorders.

  • Being easily digestible and rich in potassium it’s known to efficiently control diarrhea.

  • Being purgative, dates syrup when taken in the mornings in empty stomach can help relieve constipation.

  • Dates are always known to be very heart-friendly. Dates syrup taken in the mornings cast a positive effect on feeble hearts and safeguards them from a number of disorders.

  • 80% of its contents being sugar it can dispense instantaneous energy, especially useful for people who involve in strenuous physical activities.

  • A handful of dates soaked in fresh goat milk throughout the night and later grinded within the same milk together with cardamom powder and honey is known to boost sexual endurance and minimize sterility.

  • In a pregnant mother dates strengthen the uterine muscles and smoothen them during the course of delivery. It also enhances the quality of mother’s milk by proving to be nutritional and therapeutic to the baby. Also apart from alleviating bowel problems and bloatedness in the mother, it also prevents anemia and provides intelligence and memory to the unborn child.

  • Dates are recommended for underweight persons and people trying to build muscles. With all its sugar, fat and protein dates help maintain a balance of weight without becoming emaciated.

  • Dates are highly suggested for maintaining healthy eyes. They are known for preventing night-blindness.

  • The fruit is said to prevent and cure all abdominal cancers, particularly stomach cancer.

  • Dates help avoid tooth decay by shutting out plaque with its fluorine content. It also strengthens the enamel.


Thanks to the various benefits of date-palms!


A vegetable diet has always been a well-known and a highly recommended diet-strategy for people striving to achieve weight loss. The reason for vegetables being considered optimum for weight-loss is because they contain an ample amount of fiber and water apart from being low in calories. One of the best vegetables that aid weight-loss is sweet potato. Let’s see how it helps.


Studies reveal that most people consume the same amount of food every day. Dietary-fiber being bulky fills your tummy easily as it takes a lot of space in it. Hence you can feel full on just few calories. Also fibers take a long time to get digested thus preventing overeating, high calorie intake and potential weight-gain.


Water can make you lose extra pounds. Just like fiber water takes up a lot of room in your stomach thus preventing binge-eating and snacking between meals. Therefore water being associated with appetite reduction and higher burning of calories can lead to losing of weight. Sweet potatoes are rich in its water content.


Low calories are extremely important if your aim is to reduce. Sweet potatoes contain just 100 calories per serving compared to usual potatoes that contain 500 calories per serving.


Sweet potatoes are abundant in Vitamin B6, thus preventing heart attacks; Vitamin C, thus maintaining immunity and youthfulness in skin; Vitamin D, promoting energy levels and moods and building of organs and glands; iron, helping in immunity, blood-cell production, stress reduction and many more; potassium, regulating heart-beats and nerve signals; magnesium-an anti-stress agent and many more useful things.


There are lots of ways sweet potatoes can be eaten like wedges, casseroles, soup, knot-rolls, grilled-fries, quesadillas, pudding, chips and many more.

Happy dieting!

Vanan is an accredited professional of fitness and nutrition, from Ezfit Singapore.

Post Pregnancy Diet

A baby is born. Congratulations!

Delivery or childbirth is one of the major challenges faced by a woman in her lifetime, in many cases the biggest. Being a paramount phenomenon the variances caused by its aftereffects are considerable and quite challenging. While your system is still striving to rebound to its original state as it was before pregnancy it is also coping with the aftereffects of the hardship endured by it during the process. You may experience an array of physical challenges such as fatigue, mood swings, hair loss, night sweats, dry skin and increased urination. It is important to understand that your body has undergone a strenuous physical activity and that you have to give it some time and support for its recovery.

After the childbirth while your primary focus may be to nurture and nurse the baby it is extremely important to take care of yourself so as to bring forth the best of the mum in you. It is important to take the right food and to make sure you get all the needed nutrients to meet with the physical and mental demands of the new maternity. After all whatever you eat is what gets transferred to the baby through breastfeeding and it is crucial to ensure that the infant gets all the nutrients necessary for its development by keeping up your diet of vital nutrients. Sometimes even when you aren’t consuming the right kind of food the nature of your breast milk remains good. But that is only because when you aren’t constantly providing the body with the right choice of food then it extracts the required nourishment from your own bodily stores which may soon leave you with a depleted health which is doubtlessly unrewarding for the baby and yourself.

Try to include the following smart and strengthening nutriments in your diet to comfortably work your way to optimum health.

Determinative  DHA

Docasahexaenoic Acid (DHA) is an Omega-3 fatty acid imperative for the development of the infant’s nervous system, a process that takes place soon after birth. Hence there will be a dire need in the baby’s system for food rich in DHA. Cold water fatty fish like salmon, cod, herring and trout are concentrated with DHA. You can also choose DHA or omega-3 eggs which are eggs of chickens on a DHA-supplemented diet. Note that guidelines recommend a maximum of 12 ounces of DHA per week.

Imperative  iron

Lactating women are at high risk for iron deficiency due to excessive loss of blood during menstruation and delivery and due to reduced intake or absorption of iron. This will lead to fatigue, dizziness, breathlessness, hemorrhage, dysfunction of immune system, postpartum depression, insufficient milk syndrome and so on. Thus it is crucial to take food rich in iron like green leafy vegetables, legumes, calf liver and Brewer’s yeast. 1 teaspoon of black strap molasses twice daily is recommended. Intake of junk food, black tea and soda is not advisory as they inhibit iron absorption.

Fortifying  Folate

The high importance of folic acid doesn’t end with pregnancy. Even after delivery it is very important for the health of both the baby and your own self. Pastas, egg yolk, sunflower seeds, enriched whole grain, liver, leafy vegetables and kidneys are high in folate.

Pivotal protein

Infancy is indeed a time of speedy growth and development. Hence it’s needed to make sure that your little one gets sufficient amount of protein which is an important requisite for growth, without leaving the infant with an under-dosage which will take a toll on its growth process or leaving the infant with an over-dosage which in turn is likely to take a toll on the baby’s immature kidneys. While lactating you must have 2-3 servings of protein each day. A serving equals 3-4 ounces of fish, meat or poultry. Eggs, cottage cheese, dried beans, poultry, fish, meat, milk and dried beans are good sources of protein.


Lactating mothers lose 3-5% of their bone mass due to the baby’s increased need for calcium. Nevertheless the recovery after this reduction is rapid. Even though it is very less likely that deficiency of calcium will occur, mothers during their peripartum periods are advised to take 1g of calcium on a daily basis by including low-fat dairy products, dark green leafy vegetables, salmon with bones, almonds and corn tortillas in their diet. As for the babies building strong bones right from infancy not only slows bone loss in later life but also protects from rickets.


Even though you may be tempted to cut down your carbohydrate intake after pregnancy to restore your pre-pregnancy shape, losing too much weight in short span will lead to reduction in the secretion of milk, lack of energy, sluggishness and postpartum depression. Assimilating healthy whole grains like brown rice apart from keeping up your energy levels helps provide best quality breast milk.


Nursing mothers need relatively higher amount of Vitamin C than pregnant mothers. 120 mg of Vitamin C is the suggested amount for breast feeding mothers. This vitamin aids in the physiological development of the baby. Tomato, broccoli and citrus fruits like oranges are the providers of Vitamin C. Other vitamins such as B12 and D should also be a part of the diet. Lean beef and eggs are fortified with these nutrients.


Breast feeding mothers are highly prone to dehydration and energy drain. Make sure you stay hydrated. Drink sufficient water-8 cups or you may substitute it with juices and other liquids.

Postpartum  Taboos

Avoid caffeinated drinks as they enter the baby’s system through your breast milk and cause them to become very irritable and sleep poorly.

Shark, swordfish, King Mackerel and Tilefish are must-not food during and after pregnancy since they contain high levels of mercury.

Drinking of alcohol has adverse effects on the development of babies. Remember that your baby’s liver is tiny and immature and that even one drink per day during lactating periods is harmful for the baby.

It is wise to stay away from processed foods as they contain too much of additives. Also the excess fat in meat should be cut off.

Vanan is an accredited fitness and health professional from , Singapore who is passionate about coaching and promoting people to healthier and better lives. With years of experience and knowledge in the field of nutrition, health and fitness he works with people across age groups and life styles to bring forth the fitness enthusiasts in all.