The Non-Scientific Natural Detox

Detox In Simple Terms

Detox is a complicated process in our body system. In simple terms, detox is to flush bad things out from our body to keep us clean and healthy. Detox literally means de-toxins, to eliminate toxins in your body.

Detox is a natural process that happen all the time in your body without you realizing anything at all. It just happen, and you won’t feel anything at all.

You need to know the importance of better detox because in our daily life, our foods are usually not 100% healthy. As we consume foods that somehow turn into toxins (and it's safe to think that food will eventually turn into toxins), our detox system has a tough time flushing out bad things.

Hard-to-dealt-with toxins will be remained in our body and need a long time to flush. Thus, our body will accumulate more toxins and it caused burden that slow down our body performance for almost everything, range of repairing our damaged cells and curing sickness.

A body full of toxins has unlimited problems that I couldn’t put into a proper list. In short, you should not take toxins in your body lightly and you need to understand that you need to optimize your detox system all the time to reduce toxins.

Magic of Detox

This is some of the magics that would happen when you detox. It happen because of some scientific reasons in which I'm not gonna cover it here. If we simply want to talk about the good things about detox without going too deep into the physical stuff, these are some of magics:

Feeling more happy & passionate about living

When bad things are out from your body, you will become naturally more healthy and that’s provide many good reasons to healthy physical body and mental health, you will realize that you can live much better in your daily life.

More energy, less fatigue

If you frequently felt fatigue without any proper reason, even after 7 to 8 hours of proper sleep, detox could be the only thing you need. Detox kill toxins that causes burden in your body. As toxins accumulate, many parts of your body won’t be able to perform at its best, thus making you feeling tired all the time. Once the detox kicks in and the toxins are off, your body feel lighter and work much better to keep you energized

Slim down

One of the best method to achieve weight loss and make you look better. Think of an over-sized body means it contain too much of toxins everywhere that make a person fat. Detox flush the toxins out so the body no longer contain of any excessive waste, all the bad fats will be out from the body and that’s when weight loss and slim down occur. You might wonder why many people don’t do exercise regularly but they can maintain the average body size and weight. Detox is not the main reason but it’s definitely one of the huge factors.

Less sickness, better recovery

Toxins are like poison clinging to your immune system all the time. When your immune system busy fighting off toxins, bacteria and viruses able to invade easily. So when your immune system is completely fine, you get less sickness and get rid of sickness much faster.

Natural body fragrance

Since when body could smell nice? It won’t, but at least you don’t need to depend heavily on perfume. Sweats is one of the reason why body odour smells bad, so lesser toxins helps you to smell better all the time even when you sweat, it’s not as bad.

Smarter

It’s all about good mental health. A healthy mind help you to think better and more focus, thus you are able to make better decision and learn new things faster.

Younger

Detox has natural anti-aging factor that make you feel like you are so much younger compare to your actual age.

Everything in your life is good

Detox make you feel good, and when you feel good, you feel like everything in this world is good. This is something you need to experience it to understand.

Sometimes, DO NOT detox at all

Detox is not a perfect process to eliminate ONLY bad toxins as it also flush important nutrients along with bad toxins. Therefore, detox process need to be done properly and depending on your body condition.

This is why, too much of detox could eliminate the nutrients that you need and you may risk getting insufficient nutrition for your body, which results in weaker body immune system, fatigue, and other disadvantages.

People with certain medical conditions should always consult their doctor to know if their body condition is alright to detox because serious disease or illness need more important nutrients in their body rather than eliminating them, as detox don’t filter to detox only the bad thing.

Simple & Natural Detox Method

Here’s some natural detox method that does not require artificial method and mostly costless, but only a little effort to make yourself to do it.

Water

Plain water is the best liquid for your body. Water is easy to digest, it brings toxic out from your body naturally through urination and contain of unlimited benefits. After all, most of the components in human body is made out of water. Regardless of the 8-bottle-of-water advice, you need to keep on drinking water time to time even if you are not thirsty at all.

The ordinary veggie and fruits advice

There’s no better advice other than “eat more vegetables and fruits” because that’s exactly what you need. It’s not just about detox, it’s also comes with too much of advantages if you simply Google around. “Eat more” means how much? It’s best that you can consume veggie & fruits in every meals for best healthy reason. Otherwise, consume at least once per meal a day will keep your body at good condition.

Sweat it Out

That’s one of the good reason why people should exercise frequently. Losing weight or body building has a strong relation with sweating. Sweats contain of toxic from the inside of your body, a strong body odour due to sweat could means your body has too much of toxins. But of course, naturally our sweats don’t smell nice because sweating means you should be detoxing. So you might want to feel joyful from now on as you sweat, because you are flushing some toxins out from your body.

Sleep Early

Just like drinking water and exercise regularly, sleep early is another way to ensure lifestyle and it’s not just about detox, it also comes with infinite benefits especially if you compare with not sleeping early.

Clear Your Bladder Soon

The need to go to bathroom is a sign that your body detox system is working properly. Urination and "poop" (not sure about the proper way of saying this) contains of toxins that need to pass out from your body. This is why they say that if you need to use the toilet regularly, it means your are healthy.



And that’s it! The above steps are not specifically for detox but when you are able to practice it regularly, you can ensure that your detox system works properly and efficiently to keep your body clean and healthy.

But sometimes you might want to detox more, this is when many detox out there comes in. In the my list of detox method, I still prefer the clean and natural detox method and I hate to include any method that involve medicine/pills or some commercial products that guarantee effective detox method.

DIY Fruit Juice

Do not get any commercialized fruit juice out there no matter how much they talk about detox just because it’s effortless to get it. I’m always skeptical about making your fruit juice by yourself is the only way you know what is inside your fruit juice. When comes to fruit juice, take note of one thing call antioxidants. Many fruits have them, and they are excellent to detoxify your body. You may want to Google a bit to find the fruit that you love and consist of antioxidant.

Some of the fruits that has good amount of antioxidant for each consumption includes lemon, pineapple, watermelon, and kiwi. Just make sure you don’t add sugar or water into it, because that could bring down the effectiveness of detox.

You may use a blender to blend the juice, or you may mix and match any two or three type of fruits according to your preference. Don’t have a blender or too lazy to use the blender? Just eat them will do.

Warm Lemon Water every morning

More and more sources are supporting this idea, and it’s no longer a superstitious belief from the old generation. Lemon water with warm water temperature every morning after you woke up can achieve much more than detox and keep your body health for long period of time. Becareful not to use hot or cold water thou. It may bring down the effect.

The preparation is pretty easy. You can cut a whole lemon a into cubes or slices depending on how you want to cut it. You can keep in the fridge for days after cutting it. Use one whole lemon for two or three cups.

Original Green Tea (Teabag or tea leaves)

Again, don’t get any commercial bottle or canned green tea. Get the original one, be it jasmine green tea or hoji-cha. Green tea is not too expensive and comes with tons of health benefits as well. Drink one cup of green tea, you may keep the doctor away too.

Temporary stopping the three food sins: Sugar, flour, and oil

Sweet things, pastry, fried foods and whatever made from the three sins as listed are some of the things that make our life meaningful yet destroy us in many ways.

We can keep consuming it, otherwise life is pretty meaningless, right? But try to give your body some rest days like 5 to 7 days, totally avoiding any food that consists of sugar, flour, and high amount of oils like fried food.

It’s hard to totally avoid them, but at least you can avoid certain food that are too obvious such as donuts, candy, fried chicken, cakes, fried snacks, ice cream, and so on.

Put slightly more garlic into your meals

Garlic is one of the hero in food history. From adding much better taste into food, to curing many, many illnesses, fighting disease, and helping people to fight off the plague in the old time.

When comes to detox, garlic is one of the excellent foods you can count on. The best way of course is to eat it raw, but if you are an ordinary person like me, it’s best to cook with other food for better consumption experience.

Clean your room once a week, ensure your study/work desk is clean all the time

There is a hidden relation when comes to detox and staying at a place that you would sit and stay for a long time. A clean environment is very crucial because it’s related to every breath you take and how neat is your surrounding.

If your environment and surrounding are full of dusts and it’s messy, the oxygen that you breath in will not be clean, and that’s one of the toxins that will accumulate into your body.

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Ineffective Practice that Stop You from Reducing Weight

In my 26 years experience so far, I only seen people who want to lose weight and no one is fine with being overweight or just being chubby. Even those who are considered average or thin also talk about losing weight… Of course, we are not going to cover losing weight for those who are thin here.

You may notice many new idea of losing weights. This include suggestion to consume certain foods frequently to lose weights. Scientifically proven or not, there is no way to verify that especially if you are only hearing it from the internet. There are also all sorts of products in the market that emphasis on fruits detox that helps to lose fats and eliminate toxins in the body to achieve slimming down with very little efforts. At most, you only need to consume food to lose weight.

These are the method that we should not consider regardless of their effectiveness of eliminating your body fats to make your body thinner. Losing weights should not be something that target to get thinner as the end result. It’s also to improve your overall health and improve the functionality of your body system. So my main target would be the conventional method that is proven to be effective,

But being effective is not the main and only concern. There are ways that are effective but we still need to consider the impact.

You probably thought of exercise by now. Yes, exercise is definitely a proven way to lose weights. There are unlimited amount of people who lose weights through exercise since ages ago until now and we don’t need more real life example and theory to support this fact. As I’m also one of them who go from L size shirt back to S size.

Despite many people able to lose weights through exercise, there are also many people who could not lose weight even though they have been doing regular exercise since long time ago. This is one of the main point that I'm talk about, and that’s what known as “Ineffective ways of losing weights”. Or simply, you are losing weights the wrong way.

These are the “proven” method that people attempted and able to achieve the end result of losing weights. But as a matter of fact, there are still people who are unable to lose weights effectively using the proven method below.

To avoid leading to some misconceptions about losing weights, I have to emphasis on this one huge myth:

Exercise IS NOT an absolute method for losing weight

You may or may not realize, whenever scientist and health consultants talk about losing weight in the healthy way, if they are not selling any health products, the main topics they will focus on is “Exercise”. But let me make it clear: Exercise is not the method of losing weights. It’s a side benefits that you might or might not get. So it’s not a certain thing that you could achieve.

The reason why I have to emphasize on this is because I’ve been hearing a misconception all the time and people are absolutely certain about it: people who attempted to lose weight tried exercising for a long period of time but there is no sign of reducing in weights, or seems to bring any differences at all compare to without any exercise. So exercising is not effective at all or it could be genetic problem and physical issue, exercise is just not for them.

The purpose of exercise has actually nothing to do with losing weight in the first place, it’s an activity to improve your overall health and make your body active. Sense any points about slimming down or losing weights? Nope and it shouldn’t be. This is why I need you to stop thinking that exercise is the way to lose weights..

If your main focus is just losing weights, you need to think deeper and smarter. You can achieve losing weights in exercise but you need to know exactly how. Don’t follow the so-call proven method and expect it to work because its work for other people. What I will provide below is the things that you need to know and avoid to involve in ineffective weight loss behavior during your weight loss planning.

List of Proven Weight Loss Method that Could Failed

1. Execise

At the very least, as long as you move your body, you are consider exercising. This could be the most basic reasons why misconception on exercising would eventually lead to weight loss occur.

There are wide range of activities that consider as exercise. This include warm up, slow dance, yoga, walking, simple sports, casual workout, tough workout, and extreme workout. As you might have guessed it, the hardest exercise is the one that burn most fats in your body and achieve weight loss effectively.

But you may ask: I do sports for 5 - 7 times a week and I always sweat a lot. But I’m not having any weight loss! Is that mean weight loss is not for me? Well, if you watched “The Biggest Loser” before, you should know that there are a lot of people who are oversized but after going through some hellish training and workout, they eventually got slimmed down. So the key point here is not how frequent you do exercise, is how right you do it.

There are few ways that turn your exercise into nothing:

1. Low volume/period exercise: The type of exercise that doesn't push yourself to the limit. Or rather, you are stopping your self from going further when you only feel slightly tired or doesn't feel like performing more.
2. Partial body exercise: You only perform exercise on certain part of the body, such as only hand or abdominal.
3. Once-in-a-blue-moon exercise: You may or may not perform tough workout but you are only doing it like once in a week or a month.

On side note, there are people who had genetic or physical problem that results in gaining weights easily and harder to slim down. But this only means requiring more effort to achieve weight loss, but not impossible.

2. Skipping Meals

While there are facts stated that if you skip meal, you tend to consume more food on your next meal. So in the end, it make no difference whether you are skipping meal or not because you are going to eat more later on.

But skipping meal is able to achieve weight loss because when your stomach is hungry, your digestion will start consuming your own body nutrition like an untamed beast that eat its own part due to starvation. As it consume the nutrition in your body, you lose nutrients and eventually achieve weight loss.

Later on at the next meal, you might eat more but there is always a limit to how much you can eat in one meal. Which means, if you are able to consume a bowl of rice, 200 grams of meats and a cup of veggie in one meal, skipping a meal and eating more later on doesn’t mean you will consume two bowls of rice, 400 grams of meats and two cup of veggie. You probably only eat one and half bowl of rice, extra few more meat pieces and few more grams of veggie. So skipping a meal actually able to achieve weight loss.

However, just in case I have not mention it, this post is talking about healthy method to achieve weight loss. Even if I didn’t provide you the impression that I am, I don’t encourage dangerous diet that could cause your life.

Remember the untamed beast that eat up whatever nutritions in your body? We usually call them “hungry” when it’s growl, or we call them starvation. Realize how starvation is one of the top death toll around the world? Just because we live in a place with lots of food and you are consuming food every day doesn’t mean you are totally free from this chaos.

While skipping a meal or two won’t make you feel anything, skipping meals means not consuming sufficient food and nutritions to support your body function and losing nutritions because of the “beast” inside your stomach.

You may not face any fatal illness immediately but all sort of stomach & digestion related illnesses will happen at the matter of time and it will cause serious impact to your entire life. You might not like to know this but, do not risk this because when serious illness happen in your body due to lack of proper food consuming, you probably not achieving any weight loss at all. So it’s not worth taking risk at all.

3. Detox

If you are following the general method of detox of consuming healthy drinks and food, or consuming supplements to detoxify your body, you may have notice improvement in your overall health. But since we are talking about weight loss, as many detox method promise better health and at the same achieving weight loss, how much you actually know about weight loss in detox? Honestly, I do not know the inner details of how detox work inside human body to achieve weight loss. But I do know that detox has a strong relation with your usual diet.

As detox is a process of “flushing out” the toxins in your body, your body will eventually get better and better depending on what type of detox method you use as long as you are doing it right.

But what people usually done wrong is forgetting that their body is not a garbage disposal. When you clear out toxins from the inside of your body, don’t consume other type of toxins and expect that the detox will still be effective because you are still practicing your particular detox method. In other words, in your process of detox, you need to ensure clean food consumption without consuming foods that have lots of oil and bad fats that put burden into your body. As detox is just a method to flush toxins, not something that build long term resistance to toxins inside your body.

So when you consume more unhealthy food, detox actually doesn’t work well to filter out all those toxins that you are consuming time by time. You might or might not feel any significance in your weight loss plan, but lack of control in food diet contribute to defeating the purpose of detox in the first place.

4. Compensation Eating

The terms “cheat day” is when you are carrying out your planned diet and suddenly you decided to hack it by consuming foods that are listed in your forbidden list. Compensation eating actually referring to a worse situation than cheat days, it’s a type of mindset that think having few days of “healthy” food, it’s fine to consume unhealthy food.

While I don’t totally against this idea as I’m doing that sometimes. Compensation eating will lead you to consuming unhealthy food in a regular basis. The problem is you don’t realize it as a problem because you thought to yourself that you are consuming healthy food regularly. As a matter of fact, yes you are consuming healthy food regularly, and you are also consuming unhealthy food regularly.

And again, what’s the problem with that? Consuming healthy food doesn’t eliminate unhealthy food or toxins inside your body because there is no dual core or any high end technology to filter out bad stuff inside your stomach. Your digestion system simply digest anything that you ate.

While eating healthy food provide good nutritions to your body, the bad nutritions in unhealthy food will also be consumed when your digestion system receive it. And the good nutritions from those healthy foods have nothing to do with dealing with those bad food consumption. So consuming unhealthy food basically just means you are being unhealthy, it has nothing to do how healthy you are on a regular basis.

This is why, as you consume more unhealthy food, you are consuming more bad nutritions which might include oil and bad fats that contribute to weight gains.

And so, the Effective Weight Loss

To achieve effective weight loss, you can obtain unlimited method over the internet. But personally, I only prefer to focus on the most basic and simple method without any extra thoughts and planning that work.

Exercise is definitely a must. But if we are talking about weight loss, we don’t want exercise or workout that only make you sweats. And moreover, we don’t want exercise that is relax and easy like light sports and exercise that involve litle movement of your body If you want to focus on losing weights, weight is definitely an issue for you. So simple and relaxing exercise only make you think that exercise is not for you. We want effective and tough workout that involve the movement of your body in overall such as burpee. This will definitely be tough but going through tough workout means achieving much effective workout that you will refer to training later on. And I suggest that you take greed to another level as weight loss is no longer a target, you want to fit and strong body.

The next big thing would be food control and diet. Without this, any effective and extreme workout tend to failed terribly. In Malaysia, it’s hard to find any food that is completely healthy and free from any bad nutrition unless you cook it yourself and you ensure that you don’t add any extra oil and food that could result in a bad diet. Nevertheless, food industry only get more and more creative and bringing in all sorts of attractive foods from other places. You may stop yourself from consuming them once in awhile, but it’s not practical not to consume anything out there anyhow.

This is where the food control and diet play the important role in your food consumption. My main point in this post is not to totally eliminate “unhealthy” food. With moderate control and practice, you are allow to take the delicious yet sinful food down to your stomach but my advice is you need to know how much you suppose to take and when you should not go for it. If you have fried chicken for lunch, don’t take it during dinner just because you have the option to order that. Best if you avoid it for the week. Absolute unhealthy food elimination would drown yourself in depression unless you have the absolute mind to achieve that.

Last but not least, a healthy mindset is a must. You have to be willingly to think in a positive manner and always tell yourself that you want to be healthy. Don’t let whatever bad habits get into your life just because they are there so you tell yourself it’s your fate that you are oversized and no matter how much effort you spent, you are not going to lose any weight at all.

I seen people who serious about losing weight achieved that with extra efforts and determination. Meanwhile, I also witness people who put little effort and hope that weight loss could happen but as expected, it doesn’t. So they choose to give it up. Which one do you want to be then?

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Nutrition Truth behind Subway’s Health Benefits

I’m a huge fans when comes to Subway. I’m invested in quite a lot in Subway and it became a habit for me to take Subway as my breakfast to the extend that if I don’t, I don’t know what else I can have for breakfast as regular bread are just too tasteless.

Most of the health benefits as promoted by Subways and from what we can see are true and there is no need to doubt it. Just that I encourage you to look at things a little different and ask yourself, if you consider Subway as a healthy meal, are you eating it right?

Just as many things have a limit and border, can you ensure that your Subway meal is 100% healthy? Why not? The moment you add any mayo, thousand island, honey mustard or just some ketchup on it, your Subway can no longer be labelled as “healthy”. Sure, your vege and stuff have nutrition and there’s no need to doubt on that. But your sauce had turn a 100% healthy meal to more than 50% unhealthy + less than 50% healthy food.

It’s also questionable on how “healthy” for the amount of green vege you added into your meal without the bad sauce I mentioned earlier.

First: understand the foundation of available nutrition in a single meal

Let’s look at a general view on how much nutrition you actually get from a typical veggie subway meal. Assume we ask for all vege with a presumed amount in grams, units, slices or the relevant measurable amount, without any meat and sauce. Just the veggie and white bread (any type).

1. White bread, 6 inches long (71 grams)

Total Fat	2.5g	Sodium	340mg
Cholesterol	0mg	Potassium	-
Vitamin A	0 IU	Total carbohydrate	38g
Vitamin B6	-	Protein	7g
Vitamin B12	-	Calcium	40g
Vitamin C	4.8mg	Iron	1.8mg
Vitamin D	-	Folate	-
Vitamin E	-	Magnesium	-
Vitamin K	-	Zinc	-

2. Lettuce, 1 cup (36 grams)

Total Fat	0g	Sodium	10.1mg
Cholesterol	0mg	Potassium	69.8mg
Vitamin A	2665 IU	Total carbohydrate	1g
Vitamin B6	0mg	Protein	0.5g
Vitamin B12	0mcg	Calcium	13mg
Vitamin C	6.5mg	Iron	0.3mg
Vitamin D	-	Folate	13.7mcg
Vitamin E	0.1mg	Magnesium	4.7mg
Vitamin K	62.5mcg	Zinc	0.1mg

3. Red Tomatoes, 3 small slices (45 grams)

Total Fat	0g	Sodium	2.4mg
Cholesterol	0mg	Potassium	106.8mg
Vitamin A	375 IU	Total carbohydrate	1.9mg
Vitamin B6	0mg	Protein	0.3g
Vitamin B12	0mcg	Calcium	4.5mg
Vitamin C	5.7mg	Iron	0mcg
Vitamin D	-	Folate	6.6mcg
Vitamin E	0.3mg	Magnesium	5.1mg
Vitamin K	3.6mcg	Zinc	0mg

4. Cucumber, 3 slices (28 grams)

Total Fat	0g	Sodium	0.6mg
Cholesterol	0mg	Potassium	41.2mg
Vitamin A	29.4 IU	Total carbohydrate	1g
Vitamin B6	0mg	Protein	0.2g
Vitamin B12	0mcg	Calcium	4.5mg
Vitamin C	0.8mg	Iron	0.1mg
Vitamin D	-	Folate	2mcg
Vitamin E	0mg	Magnesium	3.6mg
Vitamin K	4.6mcg	Zinc	0.1mg

5. Pickles, 3 slices (21 grams)

Total Fat	0g	Sodium	253.8mg
Cholesterol	0mg	Potassium	4.8mg
Vitamin A	40.2 IU	Total carbohydrate	0.6g
Vitamin B6	0mg	Protein	0g
Vitamin B12	0mcg	Calcium	0mg
Vitamin C	0.3mg	Iron	0mg
Vitamin D	-	Folate	0.3mcg
Vitamin E	0mg	Magnesium	0.9mg
Vitamin K	9.9mcg	Zinc	0mg

6. Onion, 3 to 5 thin slices (9 grams)

Total Fat	0g	Sodium	0.4mg
Cholesterol	0mg	Potassium	13.1mg
Vitamin A	0.2 IU	Total carbohydrate	0.8g
Vitamin B6	0mg	Protein	0.1g
Vitamin B12	0mcg	Calcium	2.1g
Vitamin C	0.7mg	Iron	0mg
Vitamin D	-	Folate	1.7mcg
Vitamin E	0mg	Magnesium	0.9mg
Vitamin K	0mcg	Zinc	0mg

7. Green Pepper, 2 to 3 thin slices (9 grams)

Total Fat	0g	Sodium	0.3mg
Cholesterol	0mg	Potassium	16.2mg
Vitamin A	34.2 IU	Total carbohydrate	0.4g
Vitamin B6	0mg	Protein	0.1g
Vitamin B12	0mcg	Calcium	0.9mg
Vitamin C	7.4mg	Iron	0mg
Vitamin D	-	Folate	0.9mcg
Vitamin E	0mg	Magnesium	0.9mg
Vitamin K	0.7mcg	Zinc	0mg

8. Olives, 3 units (6 grams)

Total Fat	0g	Sodium	116.7mg
Cholesterol	0mg	Potassium	3mg
Vitamin A	29.4 IU	Total carbohydrate	0.3g
Vitamin B6	0mg	Protein	0g
Vitamin B12	0mcg	Calcium	3.9mg
Vitamin C	0mg	Iron	0mg
Vitamin D	-	Folate	0.3mcg
Vitamin E	0.3mg	Magnesium	0.9mg
Vitamin K	0mcg	Zinc	0mg

9. Jalapeno, 2 to 3 units (7 grams)

Total Fat	0g	Sodium	0.1mg
Cholesterol	0mg	Potassium	15mg
Vitamin A	56IU	Total carbohydrate	0.5g
Vitamin B6	0.1mg	Protein	0.1g
Vitamin B12	0mcg	Calcium	0.7mg
Vitamin C	3.1mg	Iron	0.1mg
Vitamin D	-	Folate	3.3mcg
Vitamin E	0.1mg	Magnesium	1.4mg
Vitamin K	0.7mcg	Zinc	0mg

(Note: Above nutrition information is obtained from SELF Nutrition Data and it's based on estimated grams/units as labeled above)

And here is the cumulative total amount of nutrition of each type for the combination of above ingredients.

Total Fat	2.5g	Sodium	724.4mg
Cholesterol	0mg	Potassium	269.9mg
Vitamin A	3229.4 IU	Total carbohydrate	44.5g
Vitamin B6	0.1mg	Protein	8.3g
Vitamin B12	0mcg	Calcium	69.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Nutrition highlighted in blue means providing good nutritional value for your daily needs. And nutrition that is highlighted in red means providing too little amount or consider too much which is quite bad in any way comparing with the total amount of nutrition you need in a day. Here is some brief explanation on the nutrition info according to the figure above.
For those that are not highlighted with red or blue, it means the nutrition value is considered safe to consumed for a single meal.

1. Vitamin A (3229.4 IU): Vitamin for the eyes and immune system. Above 3000 IU for a single meal is considered a lot and thus, it's not difficult to fill up your daily needs of Vitamin A after this meal.
2. Vitamin C (29.3mg): Vitamin C is usually available in fruits and certain vegetables, so it's not easily available in our usual meal if you don't go for fruits often. The amount of Vitamin C in this meal is quite high and able to provide you good amount of Vitamin C if you don't take too much of food with vitamin C.
3. Sodium (724.4mg): Sodium is a form of salt. As you probably know, Malaysian food has usually high amount of salt so we can get sodium in many foods despite we want to take it or not so we always need to limit it. A sodium nutrition value of more than 700 is approximately 30% of the total amount of sodium you need in total. If you consume more meats or other foods with high sodium during your lunch or dinner, it's very easy to exceed your daily nutrition needs for sodium.
4. Potassium (269.9mg): Potassium is a form of water. It's an important nutrition for our heart and most of our body system. We need to have approximately 3000 to 3500 mg a day to make sure our body system get enough potassium. This is why approximately 269.9 mg of potassium is too little despite having a multi-vitamin meal of many different food type, and you can't call it a balance meal.
5. Calcium (69.6mg): Calcium is a type of nutrition for bone and body in overall. Many sources suggested an average of 1000 mg of calcium to be consumed in a day. But the average amount of calcium you can get for this meal is only 69.6 mg. And the bread only providing 40 mg of calcium. You need far more than this amount of calcium to achieve a healthy daily calcium intake.
6. Folate (28.8mcg): Folate is a type of nutrition for our body cell. Various sources suggested an average of 400 mcg of folate to be consumed in a day. Taking less than 30 mcg in a meal got you really far away from 400 mcg of folate in a day.
7. Magnesium (18.7mg): Magnesium plays many important roles in our body, in short it give us the energy we need and a healthier body in overall. Just like folate, people usually required average of 400 mg of magnesium to keep the body health optimized. An average of less than 20 mg in a meal give us very little health benefits.
8. Zinc (0.2mg): Zinc is another important nutrition to regulate immune system and body recovery. Average necessary amount of zinc in a day is about 11 to 15 mg. Getting 0.2 mg in this meal is, obviously, too little and far away from 10 mg.
9. Vitamin E (0.8mg): Vitamin E is required to prevent and fight disease, as well as providing better immune system. Average daily intake for vitamin E is between 15 to 30 mg. So less than 1 mg in a meal is too little.

Each individual has different needs of total nutrition value of each nutrition type in a day. To find out more about the average daily intake for each nutrition type, you can refer to a general average daily intake for most people in Reference Values for Nutrition Labeling by Netrition or calculate your own recommended daily intake here.

Second: Add additional nutrition value according to your chosen menu

Now we are going to add more value into the defined nutrition above according to the type of menu you chose. I'm going to use the bread and veggie above as a foundation and add the extra nutrition right into what we have.

Just a side note for this additional info. Some people do not want cheese added into their meal, so I excluded one slice of cheddar cheese as they will usually put into the bread. If you are adding one slice of cheddar cheese, you can add the following significant nutrition value into your meal.

• Cheddar cheese (1 slice, 28g)
  • Protein: 7g
  • Sodium: 174mg
  • Potassium: 27.4mg
  • Calcium: 202mg
  • Vitamin A: 281 IU

Disclaimer: The nutrition values provided for each type of meal below are based on estimation and it's not the actual nutrition value as served in any Subway's outlet. It's solely for reference purpose and some of the nutrition values are incomplete.

Steak & Cheese (340g)

Total Fat	35.8g	Sodium	1886.4mg
Cholesterol	79mg	Potassium	269.9mg
Vitamin A	3829.4 IU	Total carbohydrate	113.2g
Vitamin B6	0.1mg	Protein	56.2g
Vitamin B12	0mcg	Calcium	339.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Chicken Terriyaki (279g)

Total Fat	6.5g	Sodium	1634.4mg
Cholesterol	51mg	Potassium	507.9mg
Vitamin A	3275.4 IU	Total carbohydrate	104.1g
Vitamin B6	0.5mg	Protein	34.3g
Vitamin B12	0.4mcg	Calcium	79.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	35.8mcg
Vitamin E	1mg	Magnesium	41.7mg
Vitamin K	84.4mcg	Zinc	1.4mg

Meatball Marinara (139g)

Total Fat	18.5g	Sodium	1364.4mg
Cholesterol	30mg	Potassium	269.9mg
Vitamin A	3229.4 IU	Total carbohydrate	60.5g
Vitamin B6	0.1mg	Protein	21.3g
Vitamin B12	0mcg	Calcium	69.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Seafood & Crab (71g)

Total Fat	19.5g	Sodium	1144.4mg
Cholesterol	20mg	Potassium	269.9mg
Vitamin A	3229.4 IU	Total carbohydrate	51.5g
Vitamin B6	0.1mg	Protein	13.3g
Vitamin B12	0mcg	Calcium	69.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Tuna (74g)

Total Fat	25.5g	Sodium	724.4mg
Cholesterol	40mg	Potassium	552.9mg
Vitamin A	3242.7 IU	Total carbohydrate	44.5g
Vitamin B6	0.5mg	Protein	20.3g
Vitamin B12	1.9mcg	Calcium	73.0mg
Vitamin C	29.3mg	Iron	2.9mg
Vitamin D	-	Folate	33.1mcg
Vitamin E	2.8mg	Magnesium	47.6mg
Vitamin K	87.9mcg	Zinc	0.6mg

Chicken Slice (112g)

Total Fat	2.9g	Sodium	1940.4mg
Cholesterol	40mg	Potassium	345.1mg
Vitamin A	3229.4 IU	Total carbohydrate	46.4g
Vitamin B6	0.1mg	Protein	27.1g
Vitamin B12	0mcg	Calcium	75.4mg
Vitamin C	29.3mg	Iron	2.7mg
Vitamin D	-	Folate	30.0mcg
Vitamin E	0.8mg	Magnesium	28.7mg
Vitamin K	82mcg	Zinc	0.6mg

Roasted Chicken (236g)

Total Fat	7.5g	Sodium	1724.4mg
Cholesterol	45mg	Potassium	269.9mg
Vitamin A	3529.4 IU	Total carbohydrate	91.5g
Vitamin B6	0.1mg	Protein	31.3g
Vitamin B12	0mcg	Calcium	129.6mg
Vitamin C	50.3mg	Iron	7.7mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Roast Beef (222g)

Total Fat	7.5g	Sodium	1624.4mg
Cholesterol	20mg	Potassium	269.9mg
Vitamin A	3529.4 IU	Total carbohydrate	89.5g
Vitamin B6	0.1mg	Protein	27.3g
Vitamin B12	0mcg	Calcium	129.6mg
Vitamin C	50.3mg	Iron	8.6mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

Turkey Breast (71g)

Total Fat	2.5g	Sodium	724.4mg
Cholesterol	0mg	Potassium	269.9mg
Vitamin A	3229.4 IU	Total carbohydrate	44.5g
Vitamin B6	0.1mg	Protein	8.3g
Vitamin B12	0mcg	Calcium	69.6mg
Vitamin C	29.3mg	Iron	2.3mg
Vitamin D	-	Folate	28.8mcg
Vitamin E	0.8mg	Magnesium	18.7mg
Vitamin K	82mcg	Zinc	0.2mg

So you have decided on the menu right? Now you got the total estimated nutrition value that you will consumed as you swallow your Subway's meal.

Third: Check if you are getting enough for your daily needs

All of us need to know how much we need to consume for each type of nutrition to ensure we are getting enough to maintain our body system and keep us healthy.

As mentioned above, you can refer to a general average daily intake for most people in Reference Values for Nutrition Labeling by Netrition or calculate your own recommended daily intake here.

Now you got yourself the daily intake for your nutritions and the amount of nutrition provided by the Subway's meal that you chosen. Next, you need to get yourself a piece of paper or open a spreadsheet to compare and check if you are getting enough nutrition from your Subway meal.

Here is a demonstration of how I compare the daily intake and amount of nutrition available in a Subway meal. I will be using the general average daily intake for people who need to consume 2000 calories as provided here. I will divide the total of each nutrition amount by three to assume that I'm taking 3 meals a day. And then, I will insert the nutrition value for one type of Subway's meal above to check if I'm getting enough nutrition for a single meal. In this case, I will use Chicken Slice as my meal.

Nutrition Type	Daily intake (One meal)	Nutrition for Chicken Slice
Total Fat	21.7g	2.9g
Cholesterol	100mg	40mg
Vitamin A	1666.7IU	3229.4IU
Vitamin B6	0.7mg	0.1mg
Vitamin B12	2mcg	0mcg
Vitamin C	20mg	29.3mg
Vitamin D	133.4IU	-
Vitamin E	10IU	0.8mg
Vitamin K	26.7mcg	82mcg
Sodium	800mg	1940.4mg
Potassium	1166.7mg	345.1mg
Total Carb.	100g	46.4g
Protein	16.7g	27.1g
Calcium	333.4mg	75.4mg
Iron	6mg	2.7mg
Folate	133.4mcg	30mcg
Magnesium	133.4mg	28.7mg
Zinc	5mg	0.6mg

Here is a brieft explanation of the highlighted nutrition info above:

1. Cholesterol/Vitamin A/Vitamin C:
   

   Cholesterol is a nutrition that you need to limit because you have a high chance exposing to food with high cholesterol in many places. So a low amount of cholesterol in your meal means you have lower chances to exceed the limit of cholesterol in a daily basis. Same goes to Vitamin C. It's a good nutrition but it's dangerous when you have too much of vitamin C intake.

2. Vitamin K/Sodium/Protein:
   

   These amount exceed the required intake for a meal. If we assume 2100mg of Sodium to be consumed as a daily basis, the above Sodium level in one Chicken Slice subway meal had almost reach the amount you needed for a day. Same goes for Protein as a good nutrition if you have a proper intake level.

3. Vitamin B6/Vitamin B12/Potassium/Total Carb/Calcium/Iron/Folate/Magnesium/Zinc:
   

   These are the nutrition that have too little intake for a single meal. Some of the foods during your lunch and dinner probably have much higher nutrient to compensate the small amount of nutrition value above, but consider some of the massive gap for some of the nutrition like Potassium, Carb, and Magnesium, they are very important to our body and a Chicken Slice subway meal only able to provide very little of nutrition value so it's not consider a good choice for a breakfast.

Fourth: Adding sauce.... NOT!

Adding some sauce make the Subway meal a huge differences comparing to not adding any sauce at all. I don't have any nutrition info about the sauce because the method to produce the sauce vary depending on all places, and there is no info about what brand of sauce Subway is using.

However, it is not recommended to add any sauce at all, if possible. Sauce definitely make your Subway meal a lot tastier, but so far there isn't any sauce that is consider healthy enough, or beneficial to your body if you are considering a healthy Subway meal.

No matter which sauce, and no matter what ingredients are used in producing the sauce, it contain certain level of fats and cream that, usually, has high amount of cholesterol and bad fats. Once consumed, it's not easy to detox your body to flush them out of your body and it's fattening effect could be worst that the fats contain in meats that are cooked in unhealthy method.

In Summary

Based on the info above, we can think of the nutrition info in few ways.

As a way of measuring if you are getting sufficient or too much of nutrition in a daily basis, you can use the average daily nutrition intake as a benchmark. Not only that you need to use the nutrition value according to your chosen Subway menu above for calculation, you also need to consider the food consumption for the rest of the day. If you took too much of Vitamin A in one Subway meal, try to limit food that has good amount of Vitamin A such as tomato and carrot.

On the other hand, despite some of the nutrition value is consider very high in a single Subway meal, there are lots of nutrition that has too little value and it's difficult to consider them in your balance meal plan. You can measure this by considering 3 main meals and 1 or 2 light meals/snacks in a day. Due to the reason that some of the nutrition has really high value, it's not recommended to consider it to be your light meal/snack. But if you consider it as your main meal, you are lacking lots of important nutrition such as Vitamin B, Magnecium, and Calcium. You can still get them from other meals, but you need extra consideration in order to achieve the proper daily nutrition intake.

Planning and measurement to ensure that you are getting sufficient nutrition and avoiding or limiting overdose of nutrition could be troublesome and require lots of time to identify food that could make up on the nutrition that is insufficient in your Subway meal and certain nutrition that you need to avoid could be troublesome at first, but the end result is that you are able to get balance diet and optimize your body system so that you can perform your best in your daily activity.

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Sugar Craving/Addiction: What to do?

The moment you had sugar craving/addiction, is the moment you knew you had a high sugar intake level, you wish to stop or reduce it but you know that you wish to take something sweet now. That's really annoying because it's a trade off between health and taste.

Sugar is a part of our body needs. However, following my previous post about why you should avoid sugar at all cost, I had mentioned that we don't need to take extra sugar because most of our food contain of sugar. You have a high chance of consuming sugar whenever you eat. So, it's not necessary to take in extra sugar because that is no longer a need, but an addiction.

Understanding that we don't need to consume extra sugar as it will only turned into a component that do more bad than good in our body, there are still time when we crave for sugar all of a sudden. And it's not like the craving will go off really soon. Therefore, we need to take extra step to stop ourself from the sugar trap.

Before we talk about avoiding sugar at all, here is a good news: you can get sweetness from fruits. Fruits are source of natural sugar, provided that you eat it raw, which means not getting it from canned, dried fruit snack, bottle fruit juice, or any other processed method. So to fight sugar craving, always remember to fill your fridge with your favorite fruits and when sugar craving hits you, get the sweetness from the fridge.

But what to do if you are at outside or in any circumstances that you can't reach any hea;thy fruits? This is something that can't be helped, but you can fight sugar craving with water. Water is the purest drinks in this world. It has unlimited benefits that we can't describe all within 10,000 words. When sugar craving hits you, you can drink lots of water until you don't feel like eating or drinking anything. Soon, sugar craving will go away. It's best if you can take cold water to fight sugar craving. But usually it's better to take warm water thou.

But hey, plain water is tasteless, how do it help to sugar craving? Remember, we are talking about addiction here. There is no sweet way for you to handle it and let it go away while take your time to enjoy some sweetness. You need to force it to go away. Which means forcing yourself to drink water instead of trying to take something sweet.

Sugar craving is the addiction that happen at your tongue and throats. That's where the sugar craving come from. And it's an endless hole that you can't stop by filling in sugar whenever you feel like it.

Read more...

Why You Should Avoid Sugar At All Cost

Of course I'm not talking about putting a spoon of white sugar into your mouth and swallow it. Lots of foods are contain of sugar as you know. Perhaps I make it more clear on the type of foods that you will absorb sugar into your body as you consume them.

• Sweets/Candy
• Chocolate
• Ice cream
• Flavored Drinks (Canned/Bottled fruit juice/tea, soft drinks, Chatime, Mamak Teh, etc)
• Cake
• Bread with cream
• Honey
• Sweetener(For coffee or other drinks)
• Biscuit/Cookies
• Sauces/Gravy (Such as pasta gravy, adding extra sauce for cooking food)
• Junk Food

You might wonder, are those foods & drinks with the label "sugar free" counted in the list above? I say yes. I don't have any specific information if there is any pieces of sugar in it but it's better you avoid rather than risking it.

Before I talk about why you should avoid sugar at all cost, here's something you need to know or you already know: Sugar is essential for our body. It's not something that you must eliminate at all cost because sugar do all harm to our body and the only benefits is, we feel better and more enjoy on the food we consume. However, I still say you should avoid at all cost because you will consume extra sugar anyway.

You face the risks of consuming extra sugar if we take outside food often. You see, can you find any restaurant, cafe or food out there that are tasteless but they ensure you it's healthy? Such business idea probably exist but couldn't last because people want food that has lots of taste. As you consume food out there (as long as not self-prepared and ensure no single piece of sugar is added), sugar will be part of the food that you consumed. That's how you consume sugar without realizing it.

There is one thing for commoners like you and me MUST know. Our body can only accept approximately 40 grams of sugar on a daily basis, which is like 9 teaspoon of sugar. Sounds like shouldn't be easy to exceed the limit? It's actually the other way round: too easy to exceed the limit, under the condition that you don't realize it.

Look at the list of food above, how hard for you to consume any of it? The moment you recall consuming it recently, you are consuming unmeasurable amount of sugar into your body. The more variety of food you consume from the list above, the higher sugar amount you had consumed. As you may know, the food above are sugar with high sugar. How high is high? How much you consume on the list above will exceed the limit? No one knows because you can't measure the sugar intake by each bite, slice or pieces. But the more variety of food you consume, the nearer you are to the limit.

What happen when you exceed the limit of sugar your body can accept? The extra sugar will flow into your blood because your body system is burdened with too much of sugar, and don't know how to handle them. To-cut-all-scientific-explanation-here-and-there, in short, it causes all sort of health problems like diabetes, cancer.... and you-know-what.

In summary, this is why you must avoid sugar at all cost as you will eventually consume unmeasurable amount of sugar as you eat.

On the info below, I also like to clear some doubts for those who might have misleading information somewhere about certain food that contain of sugar, which specifically cover why this food contain sugar, why food company want to include sugar.... and so on.

Foods with extra sugar and Why

Honey
Honey is healthy in many ways, and good at the moment you put into your mouth, slide down the throats, until it reach your stomach. Why add sugar in this wonderful elixir? Because "real" natural honey is not sweet. I got no chance to taste real honey but it's kinda like bitter and not easy to put into our mouth. This is sugar is needed when honey being processed so that when consumer take honey, they more willingly to consume it when it's sweet.

Flavored Candy
It's basically two things: sugar and artificial flavoring. The orange candy got nothing from real orange. Just the fake taste. So don't bother to think that taking orange candy can provided you any Vitamin C. Same for any candy with food flavor. Remember, it's just "flavor".

Flavored Beverages
This includes bottled/canned fruit juice, soft drinks, milk, yoghurt, and drinks from the proclaimed-healthy-drinks stall or business. Milk and yoghurt also consists of sugar? Yes and it's quite high because natural milk and yoghurt, just like honey, can't be easily consumed due to its natural taste. This is why food producer need to make sure their consume can accept the taste by adding more taste into it.

Fruit juice are naturally contain of their own taste, why sugar need to be added? Mainly for two reasons: for more taste, and to make it more drinkable by most people. Adding more taste is like making apple juice more sweet but definitely not natural sweetness, the fruits itself can't always be sweet, so sugar need to be used to ensure the sweetness; Certain fruit juice need to be made more drinkable, because some natural squeezed fruit juice is not sweet, and it's really hard to be acceptable by some or most people. Like orange juice that is sour in natural.

Drinks that produced with the advertising idea that provide health benefits are usually not healthy here. The moment they add some pinch of sugar into the drinks, the bad health impact immediately cover the healthy side. And you need to consider how "real" is their ingredient. Imagine you order green tea or tea, are they using actual tea leaves to make the drinks? Usually they use powder that has the tea flavor, so it's only narrow down to two things: It's processed powder that you have no idea what is inside the powder, and it's only flavoring.

Ice cream/Bread with cream/*Anything* cream
Same like most of the food above, cream itself is not sweet. But ice cream, bread or any food that has cream but not sweet is not normal here. This is why, again, sugar~

Sweetener
It is sweet, and making things more sweet. That's why.

Biscuit/Cookies
You don't usually take cookies that are only salty without any sweetening stuff. Most biscuits are full of butter and flour, but there are lots of biscuits with the dressing of jam and sugar glaze make them really sweet.

Sauces/Gravy used for cooking
You might not find much sauce or gravy that are sweet, or you don't taste anything sweet at all. Do bear in mind that not all sugar are used as the main source of the taste, some of the good usage is to covered up certain taste and make certain taste better. So you might not taste anything sweet but doesn't know if its contain of sugar until you read the package label.

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Basic Home Workout for Starter

Starting is always hardest, no matter what you do.

Before coming up with this basic home workout for starter, I had a great feeling of doing something like this because I found many people, including myself, had a tough time trying to begin with exercising or workout at home due to many personal reasons and therefore, many had failed to start with it. There are many reasons behind failing to begin with some workout. The common reasons I found are below:

• Not sure what type of workout is suitable for own self and environment
• Not sure when to perform those workout
• Sweating out is inconvenient if there is activity later (Example: Work, Going out)
• Taking bath after workout is troublesome
• There is a need to clean the floor or exercise mat after you sweats out
• You had taken your bath so you don't want to take another one
• Too busy, so leave it for next time
• Feeling tired today, so leave it for next time
• Don't have time or idea to plan what type of workout I should do
• It's bored to do it alone
• I don't think it will be effective
• I prefer to do something else now
• My room/place don't have enough space
• I'm actually thin and healthy
• I'm fat so my body is heavy to perform any workout
• I'm feeling not quite well
• I need more sleep instead

Summarizing all the common reasons above, the main obstacles for not starting or performing any workout is because of laziness, lack of self control, and unable to see the benefits behind exercise or workout. This is why, before you thinking what type of workout you should do, where and how you should it, you need to ensure that you overcome the three main obstacles. All you need is "just do it" and don't tell yourself "but..." or "however...".

Anyhow, if you still wondering what type of workout you should do when you are at home, here are some simple workout that doesn't required any tools and consume very little space.

Basic Home Workout for Starter
Duration	Approx. 6~8 minutes
Involved Body Parts	Bicep, Triceps, Shoulder, Chest, Abs, Quadriceps, Hamstring, Calves. Click here for the basic muscle naming
Tool Required.	Exercise Mat (Optional)
Exercise Type: Plank Squat Push Up Mountain Climber

And below is the description for each workout.

1. Plank. At least 30 seconds, 2 sets.

Refer to this video: How to Plank

Involved Body Parts: Bicep, Triceps, Shoulder, Chest, Quadriceps

2. Squat. At least 20 reps, 2 sets.

Refer to this video: How to do a Squat: Boot Camp Workout

Involved Body Parts: Quadriceps, Hamstring, Calves

3. Push Up. At least 15 reps, 1 or 2 sets.

Refer to this video: How to do a Push Up Correctly

Involved Body Parts: Bicep, Shoulder, Chest, Quadriceps

4. Mountain Climber. At least 20 reps, 2 Sets.

Refer to this video: How to Do a Mountain Climber: Boot Camp Workout

Involved Body Parts: Triceps, Abs, Quadriceps

At the end of the workout above, you should have sweats a little and feeling your body in heat. That's indicate that you are burning your body calories and it's a good sign. Although it's differ depending on each individual, it's best if you don't feel much after completing the workout above because it means your body is ready to go for higher level workout. Either way, these workout is sufficient for you to maintain your body at a well trained condition and ensure your body has a good capability in ensuring healthier body system and allow you to go for harder workout as you practice it more often.

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Review on Plyometric Agility Exercise from Fitness Blender

So, as I was searching for a set of routine workout that focus on improving my stamina, leg strength and at the same time, help on building strength on my arm, I found this workout known as "Plyometric Agility Exercise" from Fitness Blender, here is the link.

From what I had read about Plyometric training, this is more suitable if you wanted to improve on jumping, agility, and speed. Although this is not exactly what I'm looking for, but worth giving it a try since my main focus is on the leg and stamina anyway.

Following the "Plyometric Agility Exercise" link as above, this workout is a set of routine that you need to keep on going and for my suggestion, you can take maximum 10 to 15 seconds between each exercise but try to keep it as short as possible because you want to improve your endurance and body capability to cope with joint improvement and stamina improvement. That's said, as recommended from WebMD which is the second link on above, if you have joint or bone problem, this workout is not suitable for you.

For this set of workout, you need to keep going for 16 reps on each exercise, maximum 10 to 15 seconds rest between each exercise as I said, and while doing it try to put some "explosive" energy into it which means try to move faster and with more strength. In this way you can improve much faster. After you done all 8 exercise below, you have repeat for another sets for all 8 of them and that's it. The site suggested that you should take approximately 14 minutes to complete 2 sets of all 8 exercises.

Below is the 8 exercises as suggested in the site above. You can check out the video that demonstrate how you should do it and also the benefits of each exercise on the bottom of the video.

8 Exercise, 16 reps for each, 2 sets

16 Single Leg Lateral Hops for left and right leg

16 Squat Jumps

16 Single Leg Ventral Hops for left and right leg

16 Burpees

16 Lateral Jumps

16 Jumping Lunges

16 Agility Dots for leg and right leg, and for four different directions

16 Mountain Climbers

Doing each of the exercises above separately is fine for me except for the Agility Dots, which required you to jump on four different direction for 16 times on one leg, so in the end you have to jump 4 sets of 16 times at one leg, which make a total 64 jump on one leg, and 128 jump on both leg. That's seems overkill for me even if I'm going to do only this one. So I'm not going to include Agility Dots into my attempt, probably not in the near future too.

For my first attempt on the above workout, it was quite breath taking and tiring after the first set, that's make me feel like stopping to take some rest but I can feel that I still have breath and energy to go on. So I try to complete the second sets and after that, my quadriceps and hamstrings part for both of my leg was ache for three days. And I was feeling slightly dizzy after finishing two sets that time. Guess it's probably causes by the jumping and I wasn't good at knowing when to breath in and out.

This time is my seconds attempt after my leg muscle is recovered from the ache yesterday, which means I'm feeling totally fine yesterday without any ache or pain. And below is my comment after each exercise.

Set 1

Type of Exercise	Comment after end of exercise
16 Single Leg Lateral Hops	Not feeling much. Leg is fine and breath fine. No sweats.
16 Squat Jumps	Breath slightly heavier. Body started to feel a little warm.
16 Single Leg Ventral Hops	Leg feeling a little tired, probably caused by a continuous hop after the squat jumps. Started to feel like I'm going to sweat.
16 Burpees	Breath much more heavier. Arms feel slightly tired while both of my leg felt much restrained. Feel like I need to stop going on. Sweat alot.
16 Lateral Jumps	Breath slightly heavy, but not too much. Don't really feel much pressure on the leg.
16 Jumping Lunges	Feel a little weak on the leg, but overall is fine. Breath get slightly heavier.
16 Mountain Climbers	Breath gets quite heavy. Leg feeling more weak and my upper body is totally wet. Feeling tired, wish to stop and rest.

I rest a little and gasp as much fresh air as I could for about one minute. My breath was really heavy and my heart get pumped a lot. Feeling quite tired that my lazy mind telling me to stop but of course, I did not stop and go on with the second sets.

Set 2

Type of Exercise	Comment after end of exercise
16 Single Leg Lateral Hops	Still breathing heavily. Not as easy as the first set. Finish performing hopping for both leg make me exhale harder.
16 Squat Jumps	Leg feeling much weaker. Breath really heavy and started to feel dizzy after all the jumping. Body is completely covered with sweats.
16 Single Leg Ventral Hops	Forcing my leg to hop and completing this. Still breathing heavily. Leg is kinda worn out. Stop for more than 30 seconds because I know the next one is really hard.
16 Burpees	Couldn't feel my leg. During the 12th reps, I couldn't pump any more energy into my leg to jump. My shoulder feel quite sore as well. Can't stop myself from sitting down to rest my leg for about a minute.
16 Lateral Jumps	Still breathing heavily. Leg felt more restrained but still able to jump properly from side to side.
16 Jumping Lunges	Can feel that both of my leg getting really weak as I can't stand properly and my leg is slightly shaking for each lunge. Feel more dizzy as I breath in more air.
16 Mountain Climbers	Each time I rise my leg, I can feel I breath much heavier but I can't wait to quickly finish it. My hand was fine when holding onto the exercise mat, leg feeling weak but I still can control to finish this one.

As I finally completed the both sets, I have to sit down at the exercise mat for about 5 minutes to exhale and rest my leg. I wish to get some water but I can't really feel my leg at first. At least I feel alright after a complete rest to cool down my leg instead of moving around like the first time. Perhaps I was suppose to sit down and rest for at least 5 minutes every time I done this routine.

At least I don't really feel sore and pain the next day, which indicate I can still go on with the routine again. Although I still feel a little weak, but I guess it's a good opportunity for me to keep on training this way to build more strength as I keep on with such method.

Will post more about this workout if I felt any improvement or learn something new about this.

Lastly, thanks Fitness Blender for providing this wonderful guide.

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