How To Get A Flat Stomach

In order to get flat stomach, forget about stomach crunches. First of all, you need to burn your fat first and this is when cardio exercise comes handy. When you get rid of your tummy fats, then only you do crunches as they help to build your six pack stomach muscles.

1. Cardio exercisesFor people who wanted to lose weight and burn away the extra fats, cardio is the best choice. All you need to do is exercise at an average intensity where each session needs about 30 minutes to 60 minutes. Cardio helps burn fats and calories and improve your heart and lungs. It's good for your heart. It's a good training if you want to be stronger and it's even better to those who needed to lose a lot of weight.

2. Benefits of cardio exercises First of all, cardio is good in strengthening your heart as well as the whole body. When you do cardio, your heart needs to work harder to provide you with the large amount of oxygen needed. If you do a stronger exercise, your body tends to need more oxygen and with that, oxygen-free process will take place. But, to burn fat, it requires oxygen and that is why average amount of workout is the best. Stronger exercise only burns carbohydrates but not calories and the fats stored in your body and it shows little effect to losing weight.

3. Measure the training intensityWhat you need to do to know the intensity of your daily training is to measure your pulse. It varies according to your age and what you need is to train your heart at the maximum pulse. Calculate with this formula; "Tmax = 220 - age". Cardio exercise is best done at 60% to 70% of your maximum heart pulse. It helps to burn fat and improves your endurance. In short, it's good for your health.

4. Appropriate amount of cardio in a weekStart with 30 minutes, 3 times a week. When you are confident enough and is used to the training, you can increase to 60 minutes or the do it 5 times week. You can increase your intensity but remember not too much.

5. Top in cardio exercise list
- Bike riding: a standard cardio exercise that can burn up to 500 calories in 30 minutes
- Swimming: good exercise for the whole body. 30 minutes of swimming can burn 400 calories.- Tennis, Squash: you'll burn up to 400 calories in 30 minutes as you play.
- Running: run for at least 30 minutes and you can burn 300 caloriesCardio exercise is great for overall health, weight loss, stronger heart, high blood pressure and diabetes

For more health tips check out Health Tips in Beauty and Spa section

101 Beauty and Spa Tips

On 2 October we just launched our Beauty and Spa campaign for all female in Malaysia. Well, the men too :-) because men want to maintain their good looks and stay youthful and healthy too. Beauty is not just flawless skin or expensive make up but maintaining healthy body, mind, soul and lifestyle.

It involve balance diet, 30 minutes of exercise everyday, daily water intake and our lifestyle. Lifestyle is very important too because most of us living in the metropolitian city are lack of it. Our lives is so stressful trying to cope with work and family. Women has to work and then rush home for her family. The men are struggling to build a career and a better life for his family. The trick to healthy living is making small changes...taking more steps, simple body stretching work-out, adding fruit to your cereal, having an extra glass of water.

We are what we eat. Fast food, refined food product, instant food, fried and oily food affects our health. Better food habits can help reduce your risk of heart attack and other lifestyle diseases. A healthful eating plan means choosing the right food to eat and preparing food in a healthy way.

Managing your weight is crucial too. Swimming, cycling, jogging, dancing, walking and dozens of other activities can help improve your health and better skin. Whether it is included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart. One of the biggest problems among Malaysian is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

In our Beauty and Spa campaign, we provide you beauty tips and beauty health weekly. You can find ways to improve your hair care, hand care and special article on how to maintain long lasting beauty.

Our tips of the week is about smile confidently with sparkling teeth. Taking care of them requires little tips that makes your teeth whitening easier. Read more to find out.

This week video is a 9 minutes yoga for beginners Part 1. Yoga has many benefits your health in many ways such as increase mental clarity, increased flexibility, reduce stress and more.

In our Spa section, you will find tips to choose the perfect spa, ways to de-stress your body after a long day at work, how to create your own home spa and more.

For Homemade Beauty Recipe, this week we brings you the recipe to treat dry hair. How about using potatoes to improve your dark circles after a late night? We have a simple steps for you. Forget about spending money at a fish spa. You can do your own foot spa at home with everyday ingredients such as brown sugar.