Katie Chung Hua Dorm Lower Body Workout

Katie Chung Hua grew up playing hockey and have been lifting for the last 10 years, but building lean and sexy muscle doesn't always require a gym. Even if you're stuck in a tiny college dorm room, you can get in a great workout.

Katie Chung Hua have designed two workouts—one upper-body and one lower-body—for those who have small, tight spaces to work with. The only real piece of gym equipment you need is a resistance band. If you don't have that, there are still alternatives! Don't let not having a gym membership keep you from your goals.

Katie Chung Hua recommend alternating between these upper- and lower-body circuits every other day. If you're feeling really brave, you can choose to do them both on the same day a couple times a week, too!

Katie Chung Hua Dorm Upper Body Workout

Katie Chung Hua grew up playing hockey and have been lifting for the last 10 years, but building lean and sexy muscle doesn't always require a gym. Even if you're stuck in a tiny college dorm room, you can get in a great workout.

Katie Chung Hua have designed two workouts—one upper-body and one lower-body—for those who have small, tight spaces to work with. The only real piece of gym equipment you need is a resistance band. If you don't have that, there are still alternatives! Don't let not having a gym membership keep you from your goals.

Katie Chung Hua recommend alternating between these upper- and lower-body circuits every other day. If you're feeling really brave, you can choose to do them both on the same day a couple times a week, too!

Cardio Vs. Lifting Weights

Cardio Vs. Lifting Weights Introduction
Before I get into this argument I'm going to describe what the health benefits of both are & than I'm going give you a little bit of my background. After all that I'll give you what I believe is the best way.

What Does Cardio Meaning or What Is Short For?
it means "cardiovascular exercise" Now what does cardiovascular means?
it means "relating to the heart and blood vessels."
Think about it like this, any exercise or activity that you're moving your body & breathing become a little faster than your normal breathing that maybe considered cardiovascular exercise.

Here's List of Cardio Activities
Walking
Jogging
Running
Bike riding
Swimming
Climbing stairs
Jumping
Any sport activity not including: Chess.
& many more but, to keep this article short & to the point let's move on.

Health Benefits of Cardio
Improve heart & lungs
May help weight loss.
May help be more relax & lower stress of everyday life.
May help reduce anxiety, depression & makes a more happy person.
May help manage of diabetes, pregnancy, and aging.
May help clear the mind.
May help you look more sexier
May help build more stamina & endurance
Again alot more health benefits not covered in this article.

Types of Weight Training for:
Bodybuilding is more focus on looking good & sometimes not about lifting alot of weight.
Powerlifting is more focus on lifting more & more weight & sometimes doesn't matter what they look like.
Crossfit is mix of all weight training techniques & is more focus on usable ability than lift alot of weight or looking good but can't do anything.
MMA & boxing is about building muscles to protect themselves well they fight & muscles power to OK anyone they fight.
Sports Athlete is about being better at their sport or game nothing else matter

Health Benefits of Lifting Weights
May help build more muscles
May help build more strength
May help you look more curvier
May help you look more healthy & fit
Again alot more health benefits not covered in this article.

My Background in the Health & Wellness Industry
I'm certified Aerobics Instructor, Personal Trainer, Group Exercise Instructor since 2012 but, I have been training since I was 15 years old.

Cardio burns more calories but only when you do it.

What I believe is the best way
I believe that you must do both but how much is the real argument.
Bodybuilders & others who want to build big muscles believe that doing cardio will make them loss their muscles this really come from them observing people that do 7 hours or more cardio per week I'll call them "cardioers" & cardioers don't have a lot of muscles.

Like in health benefits of cardio
Cardioers believe that cardio is most important because it help their heart & lungs + most cardioers love the runner's high. Cardioers believe that building muscle mass will make them unable to do all the cardio they love to do.

Now I love doing cardio & I love lifting weights so I can see from both points of view.

First do cardio make you loss muscles? no. The reason why cardioer not having a lot of muscles is because they don't lift & they don't eat enough protein & calories so their body eat their muscles because they not eating enough.

Second gaining muscle mass will make you look better but everyone only get 24hrs a day.

Conclusion.
If you love doing cardio like a cardioer watch your protein & calories intake so you don't loss your muscles.

If you love lifting weight like body builder still do cardio for 20 minutes to 45 minutes per session 3 to 5 times a week so you keep your heart & lungs healthy because both your heart & lungs are an muscle you will not loss your muscles if you keep a eye on your protein & calories intake.

I love playing sports like tennis so I do cardio to get to the ball on the tennis court but, first I lift weights than I do 20 to 45 minutes of cardio after lifting weights.

It's really about what your goals & what you want to look like if you want to look super little than do only cardio if you want to look super big only lift weights but, if you want to look like little with muscles than do both cardio & weight lifting.


Resource
http://www.ncbi.nlm.nih.gov/pubmed/2062750
http://www.webmd.com/fitness-exercise/guide/kick-up-with-cardio-exercise
http://www.livestrong.com/article/134520-the-health-benefits-lifting-weights/
http://www.mayoclinic.org/healthy-living/fitness/in-depth/strength-training/art-20046670
http://www.forbes.com/sites/juliewilcox/2012/05/31/health-benefits-weightlifting/

Video Quality vs. Channel Consistency

I believe that uploading videos consistency is more important but, if all your videos are bad it's not good also.

80/20 Rule
Try & make test like one week try making great quality videos & next week do more consistency videos but less quality.
I believe that the best bet is a mix of both Video quality & Uploading videos consistency.

What do you think about this? leave a comment below.

Pharrell Williams - Gust of Wind

Pharrell Williams - Gust of Wind + UFO'S?

10 Fitness Tips Everyone Needs To Know

New gym stuff

1. Keep A Gym Bag In Your Car
Because you never know when it's a great opportunity to workout or how you feel after in the day so have your gym bag in the car so you don't get distracted.

2. Learn From Experts Not Newbies
Some times someone well meaning but not experience person will give you advice about what to eat or how to exercise without knowing anything about you or your needs, for instance, they tell you to eat high carbohydrates or high sugar energy drink before going to the health club however you have diabetes by following that advice could harm you. A good rule to remember is learn from experts like personal trainers or your doctor about what you need to know before taking well meaning but bad advice from an stranger just because they look healthy & fit.

3. Go To The Health Club On Unpopular Times
Going to the health club right before or after work is convenient, which is why everybody does it.
What isn't convenient is cutting your workout short after waiting an hour for a piece of equipment to be free for you to use. Pace in important during your workout and if you begin to associate the health club with being pressed shoulder to shoulder while you wait for equipment, then you will be all the more likely to skip your next workout. If possible, hit the gym when the free weights are actually free, (Like 1 pm to 4 pm or Friday nights) and not hogged by legions of high school students lifting way more than they should. You should be free to roam the open plains of the health club floor without constantly waiting for a spot to be free. Give yourself that chance.

Only increase your workout by 10% at a time

4. 10 Percent Rule
Experts recommend following the “10 Percent Rule.” The idea is that you should never increase your intensity, weight lifted, or time spent exercising by more than ten percent. Conversely, it is important to challenge yourself, and allowing yourself that little incremental push when you’re ready for it will put you on track for significant growth over time.

5. Take Pictures of Yourself
Have you ever saw a fitness before & after pictures?
Seeing people transform their bodies are a great motivator even though some companies use before & after pictures to sell you an product or service. By taking pictures of yourself it will motivated you to keep going to the health club & is a awesome way to keep track of your progress.

6. Cook Once, Eat Healthy All Week
Like at Self.com talks about cooking all your meals for the week all at once, will not only save you money & time plus will keep yourself from the temptation of eating junk food or to skip a meal.

7. Work Fitness Into Your Daily Live. 
There is no substitute for a real workout. Convincing yourself that you are getting it in by curling milk jugs or taking the stairs is a fool’s errand. However, that doesn't mean you can’t supplement your fitness. Push-ups when there’s downtime in the office, yoga when you get out of bed, and sit-ups in front of the television can keep you fitness minded, and give you the burst of energy you need. If you feel this good after 25 suit-and-tie push-ups, imagine how great you’ll feel when you get to your real workout at the end of the day. (Note I'm not saying to workout when you need to do work at your job not like I said to workout at your breaks or down times.)

8. Join a Health Club You Pass Everyday
Not only will it make going to the health club more convenient but shame is a healthy motivator. It isn't good or okay to employ shame as a tactic on others, but there is nothing wrong with injecting yourself with a heavy dose of self-loathing. One of the best ways to hate yourself for not getting to the health club is joining a health club that you have to pass everyday. It is going to be harder and harder to avoid going. Eventually, your shame will win out.

9. Change
Your body will get used to your workout if you do the same old lifts every day for months on end. It is advised that you add a new workout to your regimen every week, and many trainers recommend that you totally switch up your workout every 3 months. This will also keep your workout exciting. It is hard enough to get to the health club on a regular basis, but hitting the health club only to plod through the same monotonous routine for the thousandth time is a great way to weaken your fitness resolve.

What should I eat after workout?

10. Always Eat 30 Minutes After Your Workout
Plan a protein-heavy snack after you workout. Nutritionist Nancy Clark says, “It might optimize the healing of the tiny muscle injuries that happen [normally] while people exercise ... Also protein is satiating.” So, not only is protein going to help you recover from that intense workout, but it will stop you from diving into junk food as a reward as soon as you get home. Though it feels good to pig out after a long session in the health club, you'll regret it when you don't see the progress you've worked so hard for. Side Note: If you go & workout doesn't mean you can eat all you want you still have to eat healthy to get real results.