How to exercise for Anti-Aging – Sound Impossible?

Question:

“Does exercise make you look younger?”

Well, most of us would know that the answer is a resounding ‘YES!’. Exercise helps our bodies by improving our metabolism and posture, losing excess weight, strengthening our hearts and our muscles, keeping our skin soft and glowing healthily etc. There are countless benefits of exercising which helps us relieve stress while strengthening our immune systems. These all add up to give us a healthier body which will transition in our skin looking younger and healthier.

However…

Many of us do not know how or even where to start. That is why in this article, I have compiled a list of a few of the best and most efficient exercises to help get you started. I will also be explaining how they are most beneficial for Anti-Aging. It will be broken down into 2 sections- Body exercises and Facial exercises.

Let’s not wait any longer.

Time to dive in!

 

Sprinting

Sprinting

To start, sprinting refers to the sudden and short bursts of speed one is able to perform at for a short distance or period of time. In this process, your body is working at its peak levels to actively provide your muscles and systems with the required oxygen and energy. This means that you are able to work your body really hard in a short period of time. This gets blood pumping throughout your entire body in seconds.

Many people initially think that sprinting only works the legs, but that is not true. As a matter of fact, sprinting works out the entire body including our Central Nervous System. It involves a series of wide range motions such as swinging your arms and elbows, keeping your chest and spine upright, stretching out your entire thigh and legs, and even the contraction of your abdominals to lift your legs.

As a result, this makes sprinting such a lethal and effective workout. You can literally be done with an intense sprinting workout in 20-30 mins and feel sore the next few days.

Here is an example plan of what a sprint workout would look like with 6 sets:

Start

5mins warmup (Stretches, Jogging, Leg raises)

15-30sec Sprint

1-2min Recovery time (Slow jog, stroll)

Repeat. 5 sets x (15-30sec Sprint) + (1-2min Recovery)

5 mins Warm down (Take deep breaths, Leg stretches)

End

Total : 17mins 30 secs – 25 mins

*Note. ALWAYS warm up and down properly before doing exercises. This reduces the risks of cramps and injuries.

 

I assure you; do not take sprints lightly. They will tax your body immensely in a short period of time but they are extremely efficient and powerful.

 

Swimming

Swimming

Swimming is another fantastic activity that tones the body and burns off excess fat fast. It is effective in creating a healthy body and to develop a strong, fit musculature. Just take a quick look at the physiques of Olympic swimmers:

 

Swim Team Rio 2016

They have fit, strong and sturdy bodies. This is because competitive swimming likewise is a very intense sport which forces your entire body to move and synchronize in alignment while constantly propelling through resistance in the water. Another benefit to swimming is that it is said to be therapeutic (decreases stress and clears your mind). Lower levels of stress combined with a whole body workout is a double killer for sculpting a healthy body and mind. As long as you keep active and have a positive attitude, it will definitely slow down the aging process.

An example workout for swimming would also be sprints:

Eg. Sprint through one or two laps depending on how long your pool is and take a short break before diving into another sprint. Ideally do this for 20-30 mins. Now 20-30 mins is recommended because you do not want to overtax the body. The body needs rest.

 

Deeper explanation

Now, running and swimming when done in sprints is known as a form of exercise called High Intensity Interval Training (or HIIT) for short. The idea behind this form of exercise is that your body goes into peak levels of performance for a short period of time, effectively depleting your energy storages quickly.

After a few sets (5-6), one should be feeling sore and exhausted. This is good. The body’s now elevated levels of metabolism will remain high for a long period of time.

This is known as EPOC, or Excessive Post-exercise Consumption. As the name suggests, the body continues to burn calories long after the workout has ended. This means you are still burning calories at an accelerated place even while you sleep!

And, when you are slimmer and have less fat deposits, your heart and body is then able to work more efficiently and easily, This removes a huge amount of pressure off pumping and removing essential nutrients and waste through the body.

 

Facial exercises

 

Now, some of you might be shocked and thinking “There are exercises for the face?! Are you serious?”.

Well, I am here to tell you there are indeed facial exercises to tighten and tone the skin around the face, giving you a ‘free and natural facelift’ to look younger and healthier. Our face is made up of a myriad of different muscles (estimated at 57) just like the rest of our bodies, thus it makes sense that we are also able to tone and workout our faces.

Make sense? Let’s move on.

Facial anatomy

These facial exercises work by slimming down the jawline to make them more prominent. At the same time, they burn off excess fat around the meaty part of the cheeks. This reduces the ‘puffy’, ‘bloated’ look some of us currently have. When the skin is taut and firmer, we look younger and healthier as a result.

 

Facial exercises before and after

There are a myriad of facial exercises out there so I won’t be going through all. Instead, I will be sharing with you guys the ones I have personally done before and have shown results. They are:

 

Fish Lips

Fish Lips

The fish lips is a very effective exercise to target toning the cheekbones and the lines under the eyes. To begin:

  1. Purse your lips as if making a kissing/fish lips face
  2. Suck in your mouth so that the cheeks are resting on the surface of your teeth
  3. Open your eyes wide and look up to the ceiling
  4. Do this for 30 reps, holding each movement and the releasing of tension for at least 2 seconds

Your mouth will begin to feel sore. This is expected for the most of you, because we are rarely taught or reminded to use or tone our cheek muscles. This means that the exercises is working.

 

Moving on…

 

Chin Raises

Chin Raises

Chin raises are really effective for targeting the lower area of fat under your neck and chin. It helps to define the neck muscles and works in burning off fat that is commonly referred to as ‘double chin’. To begin;

  1. Angle your head backwards as you look vertically towards the ceiling
  2. Push your lower jaw outwards til you feel a stretch under your chin
  3. Hold this position for 10 seconds
  4. Relax your jaw and return to the starting position
  5. Repeat this for 20 times

The underside of the chin may feel sore. This means that the muscles in that area are being worked.

 

 

What can we learn

Our bodies store fat and muscle all over our bodies and faces- even in the parts we are not consciously aware of. Therefore, we must utilize effective workouts that target these areas in toning the whole body. This will help contribute to an overall healthier and youthful look.

These exercises are merely blueprints. They are useless unless you go out there and actually execute. Try to incorporate a few of these toning exercises into your daily lifestyles Eg.. in the shower, when you wake up. after work. Literally find time in taking care of yourself and your skin will thank you for it.

 

As always, I hope you enjoyed these tips and now feel more confident and knowledgeable in caring for your skin and health. Should you know of any other tips or tricks that can aid our skin and bodies, or would like me to discuss a different topic, do not hesitate to share them down below!

To your health and youthful skin,

Ronald Kong

Founder of Top Anti Aging Diet

http://topantiagingdiet.com/

 

 

 

 

Mental and Emotional Health – Healthy Mind, Body, Soul

Many people think that health concerns our physical bodies only…

That is incorrect. In order to have an all rounded and all star health, a holistic approach to our mental and physical health should be adopted. Thus, we will be focusing on how to nurture our minds for a better overall health.

Dive in to find out how!

 

Mind Diet Plan

Mind is King
Chess Piece

Our minds are constantly working and running, even while we sleep. There’s a reason why our brains are the organs that require the most amount of energy.

Just as we ought to pay attention to what we put into our bodies, what we put into our minds is equally important. It is said that our mind is like a fertile garden and our thoughts are its seeds. Extrapolating on this, this means whatever we plant in this sacred garden will grow. Be it good or evil – thoughts expand rapidly and can end up either spurring our growth, or limiting us by holding us back. Ask yourselves, what seeds are you planting in your mind garden daily?

The space within your mind is sacred so treat it with utmost respect. Guard the doors to it carefully and watch over the thoughts you are feeding into. I would like to share a quote/ little story with you guys:

 

Yin Yang
Yin Yang

 

” There is a battle of two wolves inside us all.

One is evil.

The other is good.

Which one wins?

The one you feed.”

Thoughts Manifest

Don’t get me wrong. I’m not suggesting that you can never have negative or foul thoughts. They key is, to acknowledge but not interact with them. This is not ignorance. However, look at this as you allotting your focus and energy to a different direction away from thoughts that drain your energy and put you in a negative state. This shifts your mind to a more resourceful state which is then better able to channel its energy into possible solutions for whatever problem you face.

Be an optimist and look at life with a clear and open mind. Don’t get weighed down by your thoughts and let them set you free. You will find doors that you didn’t notice before slowly start to open and your body fill up with more energy. Your eyes will be more vibrant and so will your smile. This will start to show on your face.

Just like a skill, this can be trained and cultivated into a habit. +1 to your lists of good habits!

Ever notice how some people look older than their age because they are constantly disgruntled or grumpy? Take for example, this old lady here:

Grumpy Old Lady
Grumpy Lady

 

Now compare it to this one:

 

Cheerful Lady
Cheerful Lady

 

Notice that the grumpy lady has more wrinkles on her face and gives off a very shut-off and closed vibe. As a result, she comes off as really old and cold. Contrast this to the image of the lady smiling. She gives off a very warm and open vibe, thus appearing as someone younger and happier.

Sometimes, how old we look is in the way we carry ourselves. There’s a saying that wrinkles are the map of one’s soul; just like footprints leaving a trail, they show themselves on our faces. On top of that, notice how her eyes smile too. This is coupled with the crow’s-feet she has developed over the years. This tells us she is usually a cheerful and jovial person. Seems like she is aging well!

Our faces tell a story before we even get to speak. The thoughts we have daily lead us to actions and emotions that can speed up how we age. Thus, we should properly learn how to nurture our minds and its constant chatter. Learn how to focus on positive and uplifting thoughts that build character and self-esteem instead. Notice how good it feels to shower yourself in good thoughts instead. This is the key in helping the seeds in your mind garden grow into beautiful plants.

 

Positive Self Concept Activities

Mirror Reflection
Reflective Self View

When you look into the mirror, what do you see? Yes, an image of you.

But, what attributes do you assign to yourself? Is it ugly, short, fat, unattractive?

You see – most of the times we don’t consciously recognize this. Thus, it is always wise to pay closer attention to our thoughts and see what they are saying. Are we subconsciously acknowledging and identifying with them? Or are we actively trying to observe them for what they are? Just thoughts, not reality.

The number 1 exercise for developing a healthy self concept is none other than…

 

Meditation

Yes, you heard me right. Meditation has been scientifically proven to have numerous benefits such as

  • reducing stress levels
  • improving concentration
  • clearing the mind
  • slowing the aging process
  • improved cardiovascular and immune health
  • improving self image
  • increasing self awareness
  • helping one sleep better

As you can see, meditation is a really beneficial practice. However, how many of us actually take the time out to practice this? Research shows that only 8-12% of people have tried meditating before. This isn’t even on a consistent basis! Too many of us are too often caught up with the hustle and bustle of work and trying to juggle two things at once. As a result our minds are constantly all over the place and unable to focus.

Meditation allows the mind to be quiet and allows your thoughts to just drift past. It gives you an increased sense of self awareness that your thoughts are just mindless chatter and that they don’t have to be real. Once you realize this, you are able to separate yourself from negative thoughts as part of your identity. Then, you can fill it with positive and reaffirming thoughts instead. I assure you, it will put you in a more rational and calming headspace. Your self-image will improve and so will your confidence to tackle the problems life throws at you.

 

What can we learn

Our minds are like a sacred garden. What we plant in it as seed will grow and have its effect.

Our thoughts control our daily lives more than we know it. However, meditation allows us to have an increased sense of self awareness to better catch out negative thoughts. This allows us to act in a more logical and healthy way.

Implement meditation into your daily lives. It takes no more than 10-15 minutes and provided numerous psychological and physical health benefits.

As always, I hope you enjoyed these pointers and can start implementing them to your day to day lives. At the very least, I hope you guys take away some value from this. If you guys have anything to add or would like to hear me talk about something else in the future, do no hesitate to let me know your thoughts and opinions in the comment box below. Talk to you guys again soon!

 

To your health and youthful skin,

Ronald Kong

Founder of Top Anti Aging Diet

http://topantiagingdiet.com/

 

 

 

 

 

Top 10 Anti Aging Tips- Anti Aging Body Care

“Health is wealth”.

You have probably heard this phrase ad nauseam that it has been deeply embedded inside your brain. However, there is actually much truth to this maxim. Today at Top Anti Aging Diet, we will be diving deep into the knowledge bank on how to nurture our health and skin we so that we can age more gracefully and naturally.

Let’s dive in!

 

1. Limit your Sugar intake

Sugar
Sugar

 

I know… bummer right?

However, doesn’t this make sense? We put a variety of foods into our bodies each and every day without stopping to think what it does to our body. If we do not take care of our own bodies, why should it take care of us? Sugar, as addictive as it is, not only rots the teeth. It also decreases the amount collagen in our skin, causing it to sag and making it easier for wrinkles to form.

Start training your body to rely less on sweet stuff and replace them with healthier alternatives. An overall balanced diet is key.


2. Hydrate, hydrate, hydrate!

Glass of Water
Glass of Water

 

This one goes without saying. Since our bodies are made up of 70% water, we should pay more attention to our hydration. Water in our bodies not only help to digest the proteins and nutrients that we consume from our daily diets; it also plays an essential role in flushing our bodies of waste material and other harmful toxins. You wouldn’t want your body to stew in its  waste, would you?

Aim for drinking 2 liters, or half a gallon of water per day to flush those toxins out regularly!


3. Moisturize frequently

Nivea Cream
Moisturizer

 

Hydrate not just on the inside, but on the outside as well.

Remember that our skin is in direct contact with our environment each and every single day. It will no doubt be subjected to external influences. Take for example, the weather, humidity, dust particles, sweat etc. Our skins are at constant battle with the environment, even if we do not consciously recognize this. In fact, every night our skin sheds and it is estimated that an average human will shed up to 105 pounds of dead skin in his or her entire lifetime! That’s a whopping amount.

Nevertheless, we can take steps in making sure that our skin is well hydrated and protected.

Just as we regularly wash the skin on our faces and bodies (I’m hoping all of you do…), we should also hydrate them on a consistent basis. Simply warm up your hands to apply and moisturize your skin throughout the day or before bed for better absorption. I personally moisturize before bedtime as part of my bedtime routine. It helps to fall asleep more easily.


 

4. Do not make all-nighters a habit

Sound Asleep
Good Night’s Rest

 

They are a bad habit. Replace them with a healthier one of sleeping on time and aim for 7-8 hours of quality sleep per night. If not, you’re missing out big time!

Our bodies are at the busiest time of regeneration and muscle repair when we are sound asleep. Cutting this time for rejuvenation short only does your body no good. Sleep deprivation is one of the biggest causes of puffy eyes and eye bags, which only makes you look dull and older.

Adequate sleep helps with the circulation of blood around our eyes and balances the optimal state of hormones throughout our body, ensuring that we wake up feeling refreshed and ready to tackle the day.

Sleep is truly important. Catch enough Z’s to truly allow your body adequate rest – our bodies are not machines.


5. Sleep straight on your back

Laying on back
Laying on your back

Many times, our bodies unconsciously moves about when we are in deep sleep. This means our arms, legs and even face move about throughout the night. When we sleep on our sides, our face is usually in contact with the pillow or our arm. This means that germs and other unwanted oils can be transferred onto our face as we sleep! We want to avoid this.

On top of that, as we fidget and move around our positions through the night, our face and cheeks rub against our pillows and cause our faces to rest in uncomfortable positions. (Ever recall waking up resting on your cheek with saliva drooling? I know I have!) This produces unnecessary friction against out cheeks which breaks down the collagen in our skin and promotes the formation of wrinkles.

Try to sleep on your back. It may be uncomfortable at first, but you’ll get used to it. Your wrinkle-less face will thank you for it.


 

6. Apply UV protection

Cool Pineapple With Shades
Protect against UV rays

 

Many people do not realize how much damage the sun has done to their skin until it’s too late. Don’t be one of those people.

Whenever you step outdoors, be mentally aware of the Sun’s invisible UV rays that can cause skin cancer and prematurely age the skin. This includes the darkening of existing scars. A moderate amount of sunlight provides good amounts of Vitamin D which is good for the body but know that there’s a limit to too much sunlight. The average adult requires only 10-15 minutes of sunlight per day. Even then, err of the side of precaution and apply sunscreen liberally. Don’t be stingy! Sunlight and its damage against skin can take years to show; its effects can pile up and compound into long-term skin damage.

Better to be safe than sorry.


7. Omega 3 – Take them

Omega 3 pills
Take Omega 3

Omega-3s can give a boost to your skin’s natural rate of shedding. This brings up to surface the newer, younger skin just laying underneath your older skin. Proudly show off your youthful skin and feel more confident throughout the day. Omega 3 fatty acids can be found in abundance in foods such as fatty fish, fish oil, flaxseed, chia seeds, salmon and walnuts. They are easy to mix into your diet and help to balance our body’s natural hormone levels.

Healthy fats definitely important and play a huge part in our diets. Don’t cut them out!


8. Antioxidants – Take them

Fresh Blueberries
Take foods rich in Antioxidants

 

Antioxidants makes your skin look younger and more resilient. Plus, they usually taste amazing. They provide hydration to the skin so that the skin is more elastic – bye-bye saggy skin!

Antioxidants works by neutralizing the free radicals going around the body, helping to stabilize the unstable molecules so they do not cause further harm. This slows down the rate our body naturally breaks down and can even slow down malignant cancer cells. Foods that are rich in them include blueberries, strawberries, raspberries and dark chocolate (yay!).

These are superfoods you do not want to miss out on. Start snacking of them instead to replace unhealthier foods. You will probably fall in love with how good these foods taste while fighting off free radicals.


9. Limit Alcohol Intake

Bottles of alcohol
Eliminate Alcohol

Or even better, completely avoid it. Alcohol dries out your skin and your body, so think twice about that second bottle of vodka. Or beer. Or wine. Pick your skin-poison. Matter of fact is, alcohol does harm to your body and sometimes we don’t even notice it until it is too late.

Another thing about alcohol is that it can disrupt your sleep cycle, affecting the quality of sleep you get. As we have already mentioned earlier, sleep is one of the most crucial periods of time for our bodies to recuperate and rejuvenate itself. Disrupting this process not only means that you body doesn’t get the proper rest it needs, it also means that your body has to work even harder to remove the toxins out of the body.

Treat your body like your very best friend. You only have one.


10. Limit hot showers

Hot baths
Hot showers

 

Now who doesn’t love a hot shower? It feels good, has a calming effect, and make you feel warm and fuzzy. However, could it be doing more harm than good?

The fact is, hot showers dry up your skin by draining your skin’s natural moisture, making you look older in the process and more likely of developing wrinkles. Instead, try a room temperature or even a cold shower. Not only is it healthier and easier on the skin, you save electricity on water heating. Win-win!

It might take some time to adjust, but there is a cause and effect for everything. Taking care of your skin comes at a price.

 

What can we learn

Your skin is ultimately your best friend in life. If you take care of it, it will take care of you for years to come.

It might take some sacrifice on some part to develop these healthy habits, but they will be worth it.

Just be more aware of the stuff you put your body through on a consistent basis. Like a rock, your body can also break down bit by bit depending on the actions you take against it, even if you do not see the effects right away.

Starting today, ask yourself “Am I breaking down or building up my body  by (insert action)?”

 

I hope you enjoyed these tips and now feel more confident and knowledgeable in caring for your skin and health. Should you know of any other tips or tricks that can aid our skin and bodies, do not hesitate to share them down below!

 

To your health and youthful skin,

Ronald Kong

Founder of Top Anti Aging Diet (TAAD)

http://topantiagingdiet.com/

 

About Ronald

 

Hey there, fellow health enthusiasts.

Welcome! My name’s Ronald but you can call me Ron for short. I have been a health enthusiast since a very young age of 10. As one of my parents works in the healthcare industry, I have had tons of firsthand experience on what to look out for in today’s foods and products. Hopefully, I can give you guys valuable information that could ultimately change your health for the better. I am glad you guys have chosen to come to this site for information and I am deeply grateful for that.

But first, let me tell you guys a little about myself…

 

 

MY STORY

As a student in my day-to-day life, I have constantly noticed countless close friends and acquaintances experiencing health issues and not aging well for their age. I know sometimes what I say might not be pleasant to the ears, but I do hope to be 100% transparent with you guys and be able to express my deeper thought and feelings on this platform. I was actually noticing that some of my friends were developing grey hairs, wrinkles and droopy eyes even when they were well below 20! That was quite shocking to me and I knew that the chance of them to reverse these and age more gracefully was fully possible.

Most of the times, they would not even notice the detrimental effects their poor habits had on them until someone had pointed it out. That just shows how little most of us truly know about the stuff we put out bodies through on a day to day basis.

As a strong believer that health is our greatest asset, I believe that the sooner one starts to cultivate good habits and nurture one’s health, the more your body and skin will thank you for in the long run. You wouldn’t want to develop malignant diseases out of the blue and then have regret for the rest of your life. As the saying goes, ‘It’s always better to be safe than sorry’.

 

INSPIRATION OF ‘START ANTI AGING’

I was noticing that not just friends but also relatives and strangers I met were not living up to their health potentials. As a result, their bodies had taken its toll of them and showed their ugly sides. I’m talking about depression, low energy levels, feeling unmotivated, low self esteem, obesity etc – just to name a few. It pained me to see these people not living up to the potential their lives were capable of. I believe, they just needed that sense of support and education to aid in understanding the importance of one’s health in the long run. They had to know that good habits are invaluable the sooner you started and that they only had one body in their entire lives to care for.

As a young adult who often passes off as someone much younger, I do believe some of the hidden tips and tricks I’ve learned over my life have helped me in retaining a youthful glow while being able to operate at my best be it physically or emotionally. I am sure they will help you too.

Thus, ‘Start Anti Aging’ was born…

 

MY PURPOSE

The purpose of this website, in its endgame, is to educate anyone and everyone about the importance of one’s health as an asset you can either choose to  grow or destroy. It requires a conscious effort to do so, but it definitely pays heaps in dividends. The good news is… anyone can live a healthier and more vibrant life, if they simply commit to doing so. It just takes proper information and education to open minds to a new and better way of living. As I share my experiences and reviews of what my health journey has been, I hope you guys do not repeat the same mistakes I have made and can instead learn from those.

You guys don’t have to suffer the mistakes of those who have gone before you!

All I ask is for you to have an open mind and be eager on learning useful and practical information that you can apply almost instantaneously. You don’t have to take my word for it, but the beautiful thing in life is that we can constantly adapt and learn. If a particular thing doesn’t work for you, keep in mind that it could help others. I hope to create a community of like-minded people who are open, caring and nurturing. We all need help sometimes in life, just know that you are not alone.

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out. I mean it.

All the best and best of health,

Ronald Kong

Founder of Top Anti Aging Diet (TAAD)

topantiagingdiet.com