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This year is a great year if you have already started to do your exercise (to invest something good for your health) for your future. So if you have already started your workouts and aim to reach your body goals - well done!

This article is about the recovery after your workouts. Remember, during your workout, you tear your muscle fibers and they never grow during the workout although you can feel the pump. This can last up to 48-72 hours. Therefore, the recovery, growth and repairs happen after your training so it’s important for you to take a good care of your body outside of the gym.

Nutrition is important when it comes to recovery.

People are scared of carbs because they think that’s where the fat comes from (or maybe the fats) but this is not the right concept.

Remember, balance is the key. Don’t starve yourself, don’t overfeed yourself (also don’t over-train yourself and don’t stay inactive for a long period of time).

We need to have carbs for energy, also for the muscle gain, less carbs can help in fat loss but it doesn’t mean you have to get rid all of it - less carbs also lead to muscle loss. Don’t forget to get plenty of protein and enough of healthy fat (such as omega-3 fish oils, avocado, walnuts, eggs, etc).

Remember not to go too low in calories for too long, it’s not good for your body.

Recovery drink (protein shake) is good for the post-workout if you’re having trouble getting all the nutrients in via food after your training. But as soon as you get the chance to get the real and proper food, get it.

Stay hydrated and get in enough water.

Last one - rest time, which is important, to have a clear mindset, treating yourself a spa, meditating, having good time with friends and good relationship (also a good sex - if you have a good partner), and etc. But the most important thing is to get in 7-9 hours of sleep every night. If you’re too busy with your life, make sure to take a day or 2 days in a week to sleep and rest a little longer than usual.

It’s a simple knowledge which I feel of sharing it today. I wish you all stay in a good condition!

Right. This the last set of the quiz and it’s a good one. Have a try!

*UPDATED!! THE ANSWERS ARE HIGHLIGHTED (BOLD).

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Question 5.1 - Fats are essential for which of the following?
A. Repair
B. Absorbing vitamins
C. Bone density
D. Hydration

Question 5.2 - How many kcal of energy does protein yield per gram?
A. 3
B. 4
C. 7
D. 9

Question 5.3 - How many kcal in alcohol?
A. 3
B. 4
C. 7
D. 9

Question 5.4 - Which of the following minerals is used in the formation of bones and teeth?
A. Sodium
B. Calcium
C. Zinc
D. Iodine

Question 5.5 - What is the primary cause of ketosis?
A. Lack of vitamins
B. Lack of protein
C. Lack of fat
D. Lack of carbohydrate

Question 5.6 - Which of the following is possible consequence of eating a low protein diet?
A. Decreased muscle growth and repair
B. Increased potential for glycogen storage
C. Increased uptake of minerals
D. Decreased potential to store body fat

Question 5.7 - If a person has a BMI of 25-29.9 they are recognised as being?
A. Under weight
B. Normal weight
C. Over weight
D. Obese grade 1

Question 5.8 - What is renowned for being found in oily fish?
A. Omega 3
B. Omega 6
C. No omegas
D. Omegas 3 and 6 

Question 5.9 - Which of the following is a good source of Vitamin A?
A. Milk
B. Chicken
C. Nuts
D. Potatoes

Question 5.10 - Which of the following is a good source of Vitamin D?
A. Carrots
B. Bread
C. Sunlight
D. Darkness

This is perhaps the simplest set of questions comparing to all the past ones. Good luck in answering them.

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Answers for the previous set of quiz.

Question 4.1 - Which of the following nutrients is required by the body to act as insulation?
C. Fats

Question 4.2 - An example of a SIMPLE carbohydrate is?
C. Jam

Question 4.3 - Which of the following fruits give the lowest Glycaemic Index (GI) rating?
B. Cherries

Question 4.4 - Omega 6 fatty acids can be found in?
C. Pumpkin seeds

Question 4.5 - Which of the following is an example of an incomplete protein?
D. Cereals

Question 4.6 - Which of the following is a factor one should consider when using a protein shake?
A. The whey is dried at a very high temperature

Question 4.7 - Which vitamin aids with blood clotting?
D. Vitamin K

Question 4.8 - Which vitamin can be employed in the maintenance of healthy strong bones and teeth?
C. Vitamin D

Question 4.9 - Which vitamin is an antioxidant which helps maintain good vision?
A. Vitamin A

Question 4.10 - Bread, cereals and potatoes should make up how much of the diet?
C. 1/3

It’s that time of the day again. Today’s quiz is about Nutrition which is very interesting! Let’s go!

Question 4.1 - Which of the following nutrients is required by the body to act as insulation?
A. Carbohydrate
B. Protein
C. Fats
D. Minerals

Question 4.2 - An example of a SIMPLE carbohydrate is?
A. Bread
B. Potato
C. Jam
D. Pasta

Question 4.3 - Which of the following fruits give the lowest Glycaemic Index (GI) rating?
A. Grapes
B. Cherries
C. Watermelon
D. Raisins

Question 4.4 - Omega 6 fatty acids can be found in?
A. Oily fish
B. Flax oil
C. Pumpkin seeds
D. Walnuts

Question 4.5 - Which of the following is an example of an incomplete protein?
A. Eggs
B. Fish
C. Meats
D. Cereals

Question 4.6 - Which of the following is a factor one should consider when using a protein shake?
A. The whey is dried at a very high temperature
B. The whey is dried at a low temperature
C. The whey is not dried
D. They do not contain whey

Question 4.7 - Which vitamin aids with blood clotting?
A. Vitamin A
B. Vitamin B
C. Vitamin D
D. Vitamin K

Question 4.8 - Which vitamin can be employed in the maintenance of healthy strong bones and teeth?
A. Vitamin A
B. Vitamin B
C. Vitamin D
D. Vitamin K

Question 4.9 - Which vitamin is an antioxidant which helps maintain good vision?
A. Vitamin A
B. Vitamin B
C. Vitamin D
D. Vitamin K

Question 4.10 - Bread, cereals and potatoes should make up how much of the diet?
A. 1/4
B. 1/2
C. 1/3
D. 2/3

This set of quiz is pretty much straight forward and you can answer them without using Google. So have a go!

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Question 3.1 - The spinal column consists of how many thoracic vertebrae?
D. 12

Question 3.2 - To correct lordosis the participants would need to perform strengthening exercises for the?
D. Hip flexors

Question 3.3 - Slow twitch motor units consist of a ________number of fibres.
D. Small

Question 3.4 - How many phosphate molecules are present in ATP?
C. 3

Question 3.5 - Which system produces the most ATP?
C. Aerobic system

Question 3.6 - Which food source is the first fuel source the body will utilise?
C. Carbohydrate

Question 3.7 - What percentage of bodyweight is water?
D. 60%

Question 3.8 - How many litres of water should a person drink on non exercise days?
B. 2

Question 3.9 - Which part of the body can only use carbohydrates as a fuel?
C. Brain

Question 3.10 - How many calories are there in one gram of fat?
C. 9

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The final quiz will be coming sooner or later since I’m not here during weekend and it will be Nutrition as well which is going to be interesting. Have a good Friday!

Here we go again, today’s quiz is the mixture of core, energy system and nutrition. It will be getting more and more interesting because we’re going to talk about more and more nutrition. OK, here we go!

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Question 3.1 - The spinal column consists of how many thoracic vertebrae?
A. 4
B. 5
C. 7
D. 12

Question 3.2 - To correct lordosis the participants would need to perform strengthening exercises for the?
A. Chest
B. Upper back
C. Lower back
D. Hip flexors

Question 3.3 - Slow twitch motor units consist of a ________number of fibres.
A. Great
B. Large
C. Average
D. Small

Question 3.4 - How many phosphate molecules are present in ATP?
A. 1
B. 2
C. 3
D. 4

Question 3.5 - Which system produces the most ATP?
A. Lactate system
B. Creatine phosphate system
C. Aerobic system
D. Glycolysis system

Question 3.6 - Which food source is the first fuel source the body will utilise?
A. Protein
B. Fat
C. Carbohydrate
D. Fibre

Question 3.7 - What percentage of bodyweight is water?
A. 20%
B. 30%
C. 50%
D. 60%

Question 3.8 - How many litres of water should a person drink on non exercise days?
A. 1
B. 2
C. 3
D. 4

Question 3.9 - Which part of the body can only use carbohydrates as a fuel?
A. Stomach
B. Hands
C. Brain
D. Tongue

Question 3.10 - How many calories are there in one gram of fat?
A. 3
B. 6
C. 9
D. 12

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Have a try and good luck. Here are the answers from the quiz yesterday.

Question 2.1 - Which ribs does the Pectoralis minor originate on?
C. 3-5

Question 2.2 - The Deltoid originates on how many different bones?
B. 2

Question 2.3 - What is the action of the Brachialis?
B. Elbow flexion

Question 2.4 - How many bones does the Triceps brachii originate onto?
B. 2

Question 2.5 - Multifidus originates on which of the following bones?
A. Sacrum

Question 2.6 - Internal obliques insert onto the linea alba and how many ribs?
B. 3

Question 2.7 - How many muscles make up the adductor group?
B. 3

Question 2.8 - Vastus Intermedius originates on which bone?
C. Femur

Question 2.9 - Gastrocnemius inserts onto which bone?
C. Calcaneus

Question 2.10 - How many origins does Soleus have?
C. 3

Have a nice day!!

Welcome back to today’s Health & Fitness Quiz. We’re still on the anatomy and physiology of the human body today then we will move on to the nutrition and exercise quiz. Today’s quiz will be focusing on MUSCLES so if you don’t know some words, feel free to Google it and find the answers. Here we go!

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Question 2.1 - Which ribs does the Pectoralis minor originate on?
A. 1-3
B. 2-4
C. 3-5
D. 4-6

Question 2.2 - The Deltoid originates on how many different bones?
A. 1
B. 2
C. 3
D. 4

Question 2.3 - What is the action of the Brachialis?
A. Elbow extension
B. Elbow flexion
C. Shoulder rotation
D. Shoulder adduction

Question 2.4 - How many bones does the Triceps brachii originate onto?
A. 1
B. 2
C. 3
D. 4

Question 2.5 - Multifidus originates on which of the following bones?
A. Sacrum
B. Coccyx
C. Iliac crest
D. Femur

Question 2.6 - Internal obliques insert onto the linea alba and how many ribs?
A. 2
B. 3
C. 4
D. 5

Question 2.7 - How many muscles make up the adductor group?
A. 2
B. 3
C. 4
D. 5

Question 2.8 - Vastus Intermedius originates on which bone?
A. Pubis
B. Ischium
C. Femur
D. Tibia

Question 2.9 - Gastrocnemius inserts onto which bone?
A. Tibia
B. Fibula
C. Calcaneus
D. 1st metatarsal

Question 2.10 - How many origins does Soleus have?
A. 1
B. 2
C. 3
D. 4

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Good luck and feel free to use Google because I’m going use it and learn it at the same time. Answers to be revealed tomorrow!

And here are the answers from yesterday’s quiz.

Question 1.1 - How many chambers does the heart have?
B. 4

Question 1.2 - Name the disease that causes hardening of the arteries?
C. Arteriosclerosis

Question 1.3 - A more efficient heart has a _________stoke volume.
B. Greater

Question 1.4 - Which myofilament is the thin filament?
D. Actin

Question 1.5 - The Biceps brachii muscle is which type of muscle organisation?
C. Fusiform

Question 1.6 - Which muscle fibre type is classified as fast glycolytic?
C. Type IIb

Question 1.7 - Which of the following muscles is a superficial muscle?
C. Rectus abdominus

Question 1.8 - Which bone does the Biceps brachii originate on?
D. Scapula

Question 1.9 - Multifidus originates on which of the following bones?
A. Sacrum

Question 1.10 - Transverse abdominus originates on the cartilage of how many ribs?
C. 6

Have a nice day!

I heard from many people that they have been reading my blog since the beginning of this year, so I’m thinking to start a mini quiz section to ask 10 questions each day (total 50 in the end) so we can learn this fitness thing together. Feel free to reply and the answers will be posted a day after (which is tomorrow). Here we go!

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Question 1.1 - How many chambers does the heart have?
A. 2
B. 4
C. 6
D. 8

Question 1.2 - Name the disease that causes hardening of the arteries?
A. Scoliosis
B. Diabetes type 2
C. Arteriosclerosis
D. Osteoporosis

Question 1.3 - A more efficient heart has a _________stoke volume.
A. Lesser
B. Greater
C. Average
D. Smaller

Question 1.4 - Which myofilament is the thin filament?
A. Sacrolemma
B. Fascicles
C. Myosin
D. Actin

Question 1.5 - The Biceps brachii muscle is which type of muscle organisation?
A. Bi pennate
B. Multipennate
C. Fusiform
D. Convergent

Question 1.6 - Which muscle fibre type is classified as fast glycolytic?
A. Type 1
B. Type IIa
C. Type IIb
D. Type III

Question 1.7 - Which of the following muscles is a superficial muscle?
A. Multifidus
B. Internal oblique
C. Rectus abdominus
D. Transversus abdominus

Question 1.8 - Which bone does the Biceps brachii originate on?
A. Clavicle
B. Humerus
C. Ulna
D. Scapula

Question 1.9 - Multifidus originates on which of the following bones?
A. Sacrum
B. Coccyx
C. Iliac crest
D. Femur

Question 1.10 - Transverse abdominus originates on the cartilage of how many ribs?
A. 4
B. 5
C. 6
D. 7

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This first set of questions is actually a difficult one. Don’t worry because I can’t answer them all as well. But it’s good because we get to learn something new here, right?

So, have a go and see how many you can answer with the use of Google and get new knowledge at the same time. Answers to be revealed tomorrow!

Last year, I managed to achieve my fitness goals by eating and training right. However, few months ago, I went for a holiday break, I didn’t care about what I ate and my performance had dropped (lack of motivation) which I myself noticed.

So, by eating healthy is not only good for our physical health, it also helps in our metabolism and brain chemistry which enhancing our energy level and mood.. By having a great mood and motivation, it actually helps to boost in not just your performance but also enhance your lifestyle.

Although I’m still on my way switching and amending to a better lifestyle, I learned some foods that help to enhance our mood.

Water - Very important to help our body to function properly. Dehydration can affect our ability to concentrate.

Fish (Tuna, sardines, salmon) - Omega 3 fatty acids can enhance our mood because they make up a large percentage of our brain tissue.

Oats - Good mood booster because they have a low GI (glycaemic index) to help and keep our blood sugar and mood stable.

Bananas - Mood boosting carbohydrates, this also helps to have a good sleep. Also contain vitamins A, B6 and C, fibre, potassium, phosphorous and iron.

Yoghurt - Mainly Vitamin D, which is not only helps us to get rid of depression, but also osteoporosis, heart disease and cancer.

Chicken breast - It contains amino acid tyrosine which can help to reduce symptoms of depression. It also helps to regulate sleep.

Broccoli / Spinach - Or any leafy green vegetables (have vitamin B3, B6 and B12) help too.

Oysters - Rich in protein but also can make you horny - good for the couples on a date at night or for baby making. Oysters contain Zinc which is essential for energy production and brain health.

Dark chocolate - Not milk chocolate, but dark chocolate (the darker, the better). A small square of it can help the brain and give your mood a lift.

However, we do have some foods that better to avoid. It doesn’t mean you have to get rid all but the less you have it, the better. Alcohol may give you a pleasant and relaxed mind, but it will make us feel worse the next day with low mood and anxiety. Caffeine makes you feel better at first but because they cause dehydration and they can leave you feeling moody, also may cause headaches. Sugar (especially sugary foods - instant pick-me-up) can crash your energy levels and mood.