Posts tagged “Muscle

How Much Water Should You Drink?

Do you know that your body is estimated to be up to 60 percent water, the brain is composed of 70 percent water, and the lungs are nearly 90 percent water? Lean muscle tissue contains about 75 percent water by weight, as does the brain, body fat contains 10 percent water, and bone has 22 percent water. About 83 percent of our blood is water, which helps digest our food, transport waste, and control body temperature.

At least 20 percent of the water that your body needs will come from the food you eat. The rest will come from the beverages you drink. Water is probably the best choice.


Water lubricates your joints and allows them to move freely. The connective tissue around joints needs plenty of water to maintain elasticity and allow ease of movement.

Digestive System

Water is the main ingredient in all of the processes needed to break down, digest, and excrete our food. Water carries nutrients to the cells through the blood. Water helps to extract and distribute the necessary water-soluble vitamins from food such as Vitamins B and C. Chronic dehydration may result in weight gain, poor muscle tone, water retention, and digestive problems such as constipation and kidney stones. For every 25 pounds you exceed your ideal weight, you should increase your water consumption by one 8 oz. glass.


The kidneys constantly filter the blood, concentrating wastes and sending them out in your urine. When there isn’t enough water, your kidneys have to recycle dirty water as they work to remove the wastes from your body. Over time, dehydration may damage your kidneys. When the kidneys don’t have enough water to function well, the liver takes over some of the kidney’s work, decreasing its ability to convert stored fat into energy—which can result in weight gain.


Your heart is 75 percent water. Blood is 85 percent water. Good hydration increases the efficiency of your cardiovascular system. Hardening of the arteries, high blood pressure, and high cholesterol may all be lowered by an increase in water consumption. During exercise you may experience “cardiac creep” as the blood becomes sluggish due to water loss.


Lung tissues are moistened by water as they take in oxygen and excrete carbon dioxide and hydrogen. Allergies and asthmatic symptoms may be a sign of not drinking enough water.

Body Temperature

Water is your body’s coolant, regulating your temperature. It helps to ensure that we don’t overheat by releasing heat energy from the body through perspiration and evaporation. Symptoms of heat exhaustion (when your body doesn’t have enough water to regulate body temperature) include excessive perspiration, dizziness, fatigue, headache, nausea, and vomiting.

A three percent weight loss from water results in serious health problems. A 15 percent water loss can result in death. It is recommended that you weigh yourself before and after exercising and note any weight change. I was surprised to see how dramatic that can be and how much water I consumed to replace what was lost.

Your body needs as much water in cold weather as it does in hot weather.

Water Loss

Adults lose 2 to 3 quarts of water every day. That’s 8 to 12 cups. You lose 1/2 cup to 1 cup of water just through the soles of your feet. Another two to four cups are lost from breathing. Perspiration accounts for another 2 to 4 cups. Another6 cups are lost in urine. Dry skin is a common symptom of minor dehydration.

There is no way for the body to store water. When you are dehydrated, your body rations and recycles water. Toxic wastes are dumped into the tissues—fat, joints, and muscle—instead of being eliminated. If you suffer from occasional cramping of legs and feet at night, review your exercise and water consumption for the day.

You Are What You Drink and Eat

You can live without food for a month or more but can only survive for three or four days without water. Water is the solvent that moves the nutrients, hormones, antibodies, and oxygen through your blood stream and lymphatic system. Your two trillion cells are mini-factories producing waste products. Water is necessary to move toxins and wastes out of our bodies. If you are not drinking enough water, your body has to recycle dirty water, and every metabolic function in your body does not work as efficiently as it should.

Ask yourself: How much water am I drinking, not as tea or coffee, fruit or vegetable juices, but as pure H20? Am I eating a variety fruits and vegetable loaded with water?

Statistics are from the U.S. Geological Survey.

How to Swim Faster ? Part 2

this is the continuation of  “How to Swim Faster?”  from the first part.  If you just dropped in, please go to “How to Swim Faster” Part 1

Principle #4: Swimming More on Your Sides

The first way to improve propulsion is to roll more from side to side with each arm stroke. Rolling more on your sides allows you to better engage the large back muscles in addition to the shoulder muscles. However, spending more time on your side  is unusual at first and needs some getting used to.

Principle #5: Using Your Core

This is another secret of how to swim faster. You should engage the large back, hip and torso muscles while rolling from side to side. The synergy between your core muscles and arm muscles allows you to apply more force to your swim stroke.

It is a little bit like a baseball pitcher when he throws the ball: first his body twists backward, then his hips initiate a rotation forward which is channeled through his upper body into his shoulder, arm, hand and finally into the ball, with an acceleration at each step.

Once you have integrated this technique, you will be able to swim longer and faster and tire less quickly, as your core muscles have more endurance than the ones in your shoulders and arms.

Principle #6: Anchoring Your Arms

This is the last piece of the puzzle on how to swim faster with less effort. Before applying any force on your propulsive arm, you need to make sure that your hand and forearm are aligned and facing backward. You can then effectively move your arm backward like big paddle.

This swimming technique is often called the “high elbow catch” in the freestyle stroke because you need to keep your elbow high in relationship to your wrist to be able to successfully do this.

Hope you have enjoyed the two part series of the “How to Swim Faster”

Running Fact or Myth

There was this interesting quiz that tested our knowledge on Running Fact and Myth.  Just to imagine that an avid runner  like myself only earned the scored of  8 / 10. *hangs head in shame*

I should have gotten it all right. Here are the question posted and later you can even try for yourself and see how many you scored right

  1. You should always stretch before a run.

  2. If you run while it’s cold or raining, you’ll get sick.

  3. Runners should strength train, too.

  4. You need to break in those shoes.

  5. The more miles you run each week, the better.

  6. Sprinting at the end of a run is recommended.

  7. Muscle cramps while running can be a sign of low glucose.

  8. Runners need to be very flexible.

  9. A shorter stride can reduce shin splints

  10. You can take as many as five days off from running without affecting your fitness.

What do you think ? do you know the answer to all of them ?  I got 1st and the 7th wrong,Click here —-> Running Fact or Myth Quiz  to try out your running knowledge out  let me know how you fair.


Make your own FOAM ROLLER

Foam Roller??!! Am sure you have heard of it and maybe even own one, maybe you are rolling on one right now while reading this, but I found this foam thing pretty underrated by lots of sports professional. So whats a Foam Roller ? got the below excerpt from Wikipedia

Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.

This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, thoracic spine (trapezius and rhomboids), and TFL.

It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds

The one you see above is the P90X RumbleRoller12 inch (Short) and its retails for $44.95 as you can see below, This little foam to me don’t really cost $45 IMHO, but I may be wrong, P90X send me one and I will justify that.. LOL , This weekend I decided to make my own Foam rollers as I felt some Innovation flows through me this weekend..

“There is no doubt that creativity is the most important human resource of all. Without creativity, there would be no progress, and we would be forever repeating the same patterns.”

— Edward de Bono

So how will you be able to own one without paying top dollar for this? well I found a simple solution and made one for myself,  Ok it may be without the Fancy Shamcy ribbed foam pointing out,but hey you get for what you pay for,

First you need to get a couple of items, maybe you even have it lying around your house

  1. Industrial Metal Pipe , found this lying around at the warehouse that I work  at and they have no use for this, its pretty sturdy and its strong enough to withstand my weight
  2. Industrial Strength double side tape
  3. Non Slip Mat (I’ve chosen yellow to contrast with my stretching mat)
  4. Scissors to cut up the items *DUH

If you notice I’ve put in the strips diagonally so it will feel ribbed with I roll over. This strips are the foam type and it do gives in the ribbed feeling, Nice

Once you have placed all the stripped around, just wrapped the non-slip mat tightly over the pipe, I cut it longer so I will be able to fold it in as the edge will feel soft as well.

Ta-Da, my own foam roller at a fraction of the cost, oh how much is the fraction ? well here is the breakdown

Material                                                  Cost

Industrial Metal Pipe                              FREE

Industrial Double Sided Tape              $3.00

Non-Slip Mat                                            $3.00

Total                                                 $6.00

So Yup, there you go, NOW go make your own roller and save some Moolah, you can contribute to my “Help the Isaac who wanna travel the World fund” . No seriously, I accept Cheque and PayPal, am grateful to any amount sent .. LOL, if you really did send I will just use your money towards Charity of your choice. yeah and tha’ts HOW I ROLL !!

Stretch that HAM !!

ham·string  (/ˈhamˌstriNG/)


1.Ham that is strung on a string usually made of nylon, safe for consumption
2. Any of the tendons at the rear hollow of the human knee.
2. or hamstrings The hamstring muscle.
3. The large tendon in the back of the hock of a quadruped.
       Ok ok .. I made that 1st one up. Dont take it so seriously,  its about 5 weeks to Ironman 70.3 Singapore and I was hammering it on the bike last weekend with Benny, and after the ride went for a run,  Had no stop to my training and Sunday went for a Gym session working solely on the legs (No pun intended) and then for a Swim.
I knew after the bike ride my hamstring was wacked..  but knowing me, (more…)

Uma Ranjine at the Gym

Hey you all, guess what? this the most happening client of mine and she happens to think that everyone is psycho except for her self and her name happens to be at the TITLE !! yes girl this blog post is about you and your progressm,  She is totally cool and she is the most diligent and more hardworking of them all, she will try every exercise regime i throw at her.. (of course I have to ensure that I am able to handle  it too)

She was once at the verge of giving up her workout regime and wanted to quit after so long and in the progress of losing weight, cause of all her busy work schedule and stuff  (sigh)

Luckily, I  guess she found her motivation and came back to the gym after a hiatus , and this time,  BACK with a VENGENCE and even more determination. Have her  going to RPM CLASSES , Body Combat and some STEP classes that I have slotted in-between her PT with me,  tight workout schedule for her but she does em all.

A little preview of her achievement to you all  and what she has gain or lost.

1) from 80+kg down to 70+kg in 3 months

2) for the waist .. (erm not sure) the stats in my clipboard at my workplace.. but i am thinking no less than 4 inch already

3) her thighs lost 6 inch

4) Body Fat Percentage drop by over 5%

(well i guess if Uma or anyone can do it so can you all, so don’t give up.. and try your best, every little ounce of Fat counts)

I always tell my clients that “You put on those weight not in a day but accumulated over time, You sure hell not gonna take if off in a Day” patience and perseverance will catapult your metabolism and that’s when you are going to melt those fats away!