HEALTH CLASS: things that Albert Kim knows about.


Things that Albert Kim knows about

Knowledge Time
Things that Albert Kim knows about staying in shape, or food nutrition, or health.
Learn about your body: Health

Condrotin, Glucosamine, SAM-E (VITAMIN E).
help in flexibility, rebuilding cartilage and help slicking your joints for better rotational stress. helps limbs heal quicker from injuries
eating Pomegrantes & seaweed help hair grow strong and thicker with added volume and oil moisture increases in the roots of the hair/ scalp

when working out, u should only work out doing ur best for 45min. people who work out for more than that like 3hrs are usually dumbasses, because they dont realize that they're muscles are all worked up and everytime they pump iron, the inside of their muscle tissue is tearing apart more and more. so basically theyre pumping iron for no reason.
right after u work out, dont rest for like 20min or more. or else the chromosomes eat away ur muscle because your body needs fuel. and fuel is protein (meats/eggs).
[after eating a meal, the meal is the protein/fuel for your body to do a daily exercise {work out/lift weights} once your done working out, ASAP u have to put protein in ur body so your muscles can grow]
so as soon as ur done working out, go eat something.

running barefeet can cause increasing stability in balance control. it can also roughen up feet, supplying calous, hardening feet for tough turf

Vitamin B and drinking lots of WATER can decrease pimples/zits rapidly.
eating fatty foods is a false statement.
because the facial tissues have small tiny facial hairs, when dirt spores attaches to the skin, some dirt spores get into the roots of the hair, cloggin underneath and the roots cant reach the surface inabundantly supplied with oil, more and more oil is produced and the skin and hair is all clogging up. therefore a pimple occurs.
the body needs to be able to drink 8 glasses of water a day, enough fluids help the body to circulate the right amount of oil that needs to be produced.
if you eat right, 3 meals a day (including the basic food pyramid), with daily vitamin supplements and drink enough fluids with plenty of rest (8hrs of sleep is a full sleep) and excercise (45min of a workout). then your face will be clean.
also remember to do a daily hygeine (shower, wash hands/face) it also helps.
so it has nothing to do with eating fatty foods or junk like that.

always stretch before u exercise, it can cause injuries if u dont.
a 20min stretch should do. if your going to do back stretches, dont stand up bending down to reach...it will cause an injury in your vertabrae(backbone)[ a disc may eject]
instead you should sit down doing all your stretches.
when doing splits or stretching your groin/ legs out, the proper way to stretch is to have a nice stretched out back instead of a curled bent back.

drinking orange juice helps blood flow/circulate your body to your heart.
u should drink 3 glasses of OJ a day.
drinking MILK does not help ur bones get strong or does not prevent osteoporosis, that statement is false, instead milk increases body fat.
u should only drink 3 glasses of MILK per day.

Flexible Diet: (to have a more flexible body)
Glucosamine Sulfate
Glucosamine is a substance that occurs naturally in the human body. It provides strength, flexibility, and elasticity to cartilage and connective tissue by stimulating the production of glycosaminoglycans, molecules that hold joint tissue together. Glucosamine also decreases inflammation that can lead to the joint destruction of arthritis.
http://altmedicine.about.com/cs/art...Glucosamine.htm
drink water, no fastfood, no soda, avoid fats and excessive sugar. maintain a healthy diet, but more important than your diet, if you miss a day of stretching it puts you back about a week, and if you miss a week of stretching it puts you back about a month. try to stretch 1 hour a day to start.
on a website called www.elasticsteel.com they talk about certain enzymes that aid in flexibility some how, plus lots of other flex talk in their forums.

"Eat natural foods. The only supplement I take is an all natural dehydrated fruit and vegetable formula called Juice Plus. I'm a seafood vegetarian meaning that the only meat I eat is seafood and I eat lots of fruits and vegetables, soy products and whole grains. You probably don't eat enough fruits and vegetables if you are struggling with your flexibility.

Your total overall diet is the key thing to focus on. If you're eating junk food all day long, supplements won't do you much good at all. Most of us are eating more junk than we really need to 'cause it's cheaper and available on every street corner. Every meal you eat should be healthy and loaded with some combination of fruits, vegetables and whole grains. For protein, go with soy products, beans, nuts, and fish. Red meat, poultry and eggs will slow you down. Anyways, this is basically how I eat. I had all kinds of joint problems in my 20's and now in my early 30's my joint problems are gone. I do pretty much all the same type of moves including plenty of power.

If you eat a more natural diet, over time your body will definitely thank you.
It might take a few months, a year, or a few years for the changes to take effect all depending on how poorly you have been feeding yourself. Have patience and give your body time to flush out the garbage and absorb the new good stuff. Your cells knows exactly how to fix themselves and stay super strong if you just feed them good, healthy food.

don't forget to drink plenty of fresh water every day and stay away from anything that has high fructose corn syrup and hydrogenated oils(lots of food has it--even a simple loaf of bread. Read your labels). Like I said, you gotta put yourself into a NATURAL state of mind. America's food industry doesn't really care about your health. You have to look out for yourself. If you want to be the best b-boy you can be, you might as well eat a good diet." -Bboy Forumla

"being vegan or vegetarian is best for you. stick to foods that go through little processing and are grown organically without pesticides. it will make you lighter on your feet and you will have more energy. breaking down the proteins and fats from meats is hard on the body and wastes a lot of energy that could be put towards dancing. even if your not vegetarian try not eating meat the day of competitions or jams, substitute with other protein sources such as beans and tofu. meats contain lots of hormones and toxins as well. these become stored in your body and build up over time. toxins can also be attributed to consuming fruit and vegetables that are grown using pesticides as well as other foods that go through heavy processing. regular cleansing can allow your body to free itself of these toxins and excessive build up. you can seriously loose 10 pounds or more by doing a cleanse just from the release of build up from your intestinal tract. cleansing is not simple, you can read about it on the net, just try searching "master cleanse" or "juice cleanse". your first cleanse will involve at least 14 days including preparation before and building up your system after as well as 7 days of fasting in the middle. the process leaves you feeling brand new though and i highly reccomend it. as i said tho its not for everyone." -Bboy RoyRocket

"your body derives the dominant portion of its energy from carbohydrates, followed by fat. if you want more energy, complex carbohydrates are the way to go, whole grains, wheat, etc. plan your meals at regular times, and make sure you're eating breakfast. make sure after a hard session you take in protein as well, to allow your muscles to recover and rebuild.

obviously eating healthy will allow your body to perform at a higher level. if you've never overhauled your diet, try it. you'll be amazed at how much eating healthier can affect your overall living.

but like someone said above, a good mix of foods is the way to go. drink plenty of water, get your vegetables for your vitamins and your fiber, get your complex carbs from grains and the like, and use a variety of protein, from lean sources such as chicken and fish.

chances are, you know whether or not you're eating crap all the time. it's up to you to fix it."-Bboy IllPhillyRock



eating Curry, a food from india is actually very healthy, because inside curry, the spices and peppers and paste has vitamins and minerals called Cucumin. when cucumin is digested inside the body, it helps blood flow quicker and easier, and cucumin helps to eat away diseases like skin disease or the birth of a cold or birth of cancer.









how to lose weight

ok, as far as weight is concerned..... weight means nothing. Look at an obese person and a hardcore body builder. Both can weight 300 lbs, one weight is fat, and the other muscle. So what you should be aiming for is reducing your body fat. To do that, you need a calorie deficit (talked about earlier), which essentially means you use more calories than you take in... its something like 150-300 calorie deficit per day in order to lose 1-2 lbs in a week....

now, everyone says fat is bad. That it isnt natural. This is utter my happy poopoo. Fat is a way to store excess energy from food that isnt used. Prior to fast food and super markets, there wasn't any certainty of finding food. people would store food, but the body would store fat for an emergency like a drought or a hard winter (it goes even further back to when people where nomadic and hunted and you never knew when you would kill something). Regardless of what you weigh you have the same amount of fat cells. You're born with them, and they don't grow back (liposuction rips out the fat cells)...

now that we know what fat is, you can start to reduce your fat. Dieting to reduce fat doesnt work, because it requires you to reduce your intake below what your body needs to function in order to burn fat (one reason why lots of diets fail). Excercise. The key is in muscle. The more muscle, the more calories it takes to move. Thus, raising the daily minimum claories you need. The second thing is cardio. In order for fat to be turned back into energy, it needs to be exposed to certain temperatures and BLOOD! Running strengthens your heart so it can reach certain areas fat collects... called stubborn fat areas, such as the ass and stomach. Since there's less blod flow and heat in these areas, its harder to reduce the fat there.

hope that bit of information helps. My advice, do your research, ask a nutritionist if you can and stay away from fad diets. Drinking a glass or two of water with dinner fills up your stomach so you eat less Ice water burns more calories when you digest it because it lowers your core temperature.... ack... too much to say in the 20 minutes before i leave in the morning...... but yea, final thought: odds are, you're gonna gain some weight before you lose it (the other reason why diets fail)

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It's all about the calories
Let's get down to the basics. A calorie is not your energy, but simply a unit of energy. Food contains energy that can either be burned or stored, and that energy is measured in calories. If there are no calories in what we eat, we will not get any energy. We also burn energy just by being alive, walking, sleeping, sitting, working out etc. The more intense and energy consuming the activity is, the more we burn. The energy we store is the energy that is not burned. That means if we take in more energy than we burn we gain weight.

How to lose weight by knowing your balanced calorie intake
Basically, if you want to lose weight, calculating your balanced calorie intake is essential. This means, how many calories you need in a day in order to stay at a steady weight - no gain and no loss.
There is no easy way to do this. There are maybe various different sites that claim to be able to compute it just by getting your weight and other info, but this method is not very accurate. Every person has a different metabolism, daily activity level, eating habits, etc. Instead, you should note how many calories you eat, for a period of time. You can get fairly accurate results after 3-4 days, but if you want a more precise number, do it for about 2 weeks. This involves recording everything you eat. Check the nutritional values per 100 gr. on all your foods, weight the amount of food you actually consume and calculate how many calories you eat. Finding that balance value is necessary for an optimal weight loss.

Let's say your balance intake is 2000 calories. This is the daily amount where you neither gain or lose weight. If you want to lose some weight, it's obvious that the amount of calories needs to be reduced. But it's a very bad idea to just reduce it drastically. If you do this, your body will figure out something is wrong. It will think that there is a shortage of food and it will enter "save-mode". This means that it will slowly burn from your reserves which includes your muscle. Yes you body will transform your muscles into energy. We want to avoid that. Specialists say that you should only cut down with 300-500 calories on your daily intake. If you're in a constant (but reasonable) energy deficit you body will start burning your body fat to make up for the energy shortage. And this is exactly what we want to achieve.

A good idea is to get your body fat percentage (BF%) measured. Do not use those crappy electronic scales you can buy in the stores, that claim they can measure your body fat. They can not do this very accurately. Instead you need to get this done with a special tong or a smiliar device. Go to your local fitness center and ask to get it done. Usually it's pretty cheap and you can get your accurate weight, height, BF% and other useful stats.

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical scores for elite athletes are 6% to 12% for men and 12% to 20% for women.

(More on bodyfat measuring here http://www.brianmac.demon.co.uk/fatcent.htm)

So if your body fat is 22% and your weight is 72, and you want to reduce it to, let's say 15% you will need to let go 7% body fat.

22% of 72 kg = 30,5 kg of fat on your body.

you want to reduce it by 7%. That's roughly 10 kg you need to get rid of.

If we can only drop our daily calorie intake by 500, let's see how much weight we can lose in 1 week without losing our muscle.

1 kg fat ~ 7000 calories.

500 calories * 7 days = 3500 calories a week

This means that it's adviced that you don't lose more than 0.5 kg a week in order to preserve your (hard earned) muscle.

the 500 calories that you have to cut in a day doesn't necessarily have to mean starving yourself. The 250 of them can be reduced food consumation and the other 250 can be from cardio training (running, walking, rowing, cycling, etc).

However, you need to keep in mind that different food products have different calorie values. White bread, pasta, bleached rice, candy, sauce, fast food and similar stuff contains a lot of calories, while more natural products (eggs, fish, veggies, fruit, lean meat, brown rice, coarse bread) has a lower calories value in general (with exceptions of course). Next time you do purchases (or your mom/dad does it) ask them to buy stuff with lower calories. Read the Nutrition info on the back of the products.

Summary
- Calculate your calorie balance intake
- Reduce your daily calorie intake by 300-500
- Let your diet reduce 50% and let exercise (cardio) do the other 50% of your calorie deficit
- get your body fat measured to get more tangible goals and results
- Don't lose more than 0.5 kg a week - or else you'll lose muscle instead
- Eat more meals (preferably 5-6) a day to keep your metabolism at a high level at all times
- Tuna fish is just rich on protein which helps you build muscle (among other things). It does not directly make you lose weight, lol!
- Don't count to much on what the scale says. Use the mirror - it never lies

Good luck losing weight!

Remember to always eat multi vitamins. I recommend Animal Pak if you're serious. Don't forget your saturated fats. (omega 3 , 6 , 9) which you can get from eating fish or even easier from fish oil pills or flax seed oil. And a little supplement i love to use you guys should check it out, L-Glutamine. augments ur muscle cells, prevents catabolism (muscle breakdown) and increases recovery time so you're out there faster.


Everyone needs saturated fats in their diets. It helps keep normal metabolism, proper absorption, transportation and function of the fat-soluble vitamins A, D, E, and K.
Fish Oils help keep a healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function. Fish oils contain Omega-3's which you can also get from Flax seed oil, or I think Gnc has a omega 3-6-9 pill. Or you can eat somethign liek salmon twice a week, but I dont know, pills are cheaper and just right after a meal you just take 2 and ur good for the day.


Scale weight doesnt mean much, go get your body fat percentage checked out. Try to do cardio 30 minutes with heartrate at about 130, at least 4 times a week. Workout your muscles. Try to eat 1:1 carbs protien per LEAN body muscle. Eat 6 small meals a day about every 2 - 4 hours (You shouldnt feel full or hungry, eat just enough), and replace any drinks with WATER, and instead of white rice or white bread eat wheat bread or brown rice so your insulin levels dont spike. Don't starve yourself because you're gonna be losin muscle too. Just keep in mind about 1500 calories is a lb of fat. So its good to count your calories. Hope that helps.

To lose weight, you're going to have a calorie deficit for the day. So you need to have burned more energy then calorie intake. Depends on the body. My daily calorie intake is about 2400 to support my body mass. During my cutting phases, I dropped my calorie intake per day to about 1900. I had a calorie deficit of about 200 calories per day trying to lose about 1 - 2 lbs of Fat not lean muscle per week. Losing too much at once is not good for you. Also for every 7th day of the diet, I doubled up my carbs for that day so my metabolism can stay at its peak without dropping so much.

Also check out some supplements, scorch, lipo-6 for example. Honestly, if you're really motivated you can do it quick with a supplement. During diet, I ate salads with salt never any dressing. Lean chicken breast 8 oz. with salt. nothign else. Brown rice. eggs with salt. Etc. eat clean, and you get results faster. and good old tobasco sauce after the 3rd week when everything starts tasting liek mini cooper.

And those online calculators are just broad guidelines. Best way is to get yourself measured at the local gym. Get a caliper test, metabolism rate index etc.

to get your metabolism rate per day checked out, you can go to a nutrionist, or ask your doctor. (sucks cuz they make you starve for liek a day before you take the test).

Also try www.bodybuilding.com There are lots of researched articles published daily, from professional body builders, nutrionists, etc. A lot of the articles are backed up with scientific research or just plain trial and error. Theres people that log their whole biannual phases Daily. From what they eat , to what exactly they did to excercise.

Also they have videos, showing you workout routines from a lot of reputable people such as Milos Sarcev (former Mr. Olympia.)


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work out:

correct sit up/crunch technique: lay on ground..like your would regularly do sit ups with your knees bent feet on ground close together. DO NOT HAVE SOMONE OR SOMETHING HOLD YOUR LEGS because this will activate your hip reflexors...using most of that muscle and being LESS effective on your abs. do it slowly and DO NOT ROCK...no rocking motion...that will also make it less effective. and avoid your shoulder blades touching the ground when you go back...and remember..DO IT SLOWLY...about 1 a full second... you should feel it burining within 10 reps if it's done correct. do atleast 5+ sets a day or more. abs heal fast so you can do ALOT more sets than that.
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wait.
does that mean we have to drink 8 glasses of water, 3 glasses of orange juice and 3 glasses of milk per day? o_O

& milk really do help make bones (and teeth) stronger,
just that they don't help in making you grow taller.

hmm i read it all. its rather interesting. thanks for sharing.

thanks for sharing! how interesting (= ....................

juice and milk actually contain water.

so you can have 1 glass of milk, 2 glasses of juice, and 5 glasses of water.

^ phew.
i was like dang thats alot of drinks to drink in one day.
i can't even drink nearly as much as 8 glasses of water.

actually, if you space it out well, then it won't seem as much

1 glass of water during breakfast, then brunch, lunch, after school, dinner, then after dinner.... that's already 6 glasses!

if you bring a water bottle to school, you can also sip during classes.

Sorry. Wrong answer. Poultry, eggs and red meat are huge sources of protein and vitamins. Red meat may contain quite a bit of fat but that can easily be fixed by moderation and the certain cut. Chicken Breast is loaded with protein and has usually half the calories of red meats.

As for Eggs. Loaded with protein, vitamins (alot of B ), amino acids, etc... Though eggs do contain fat (5g) only about 1.6g is harmful fat. As for the cholesterol in eggs, it's dietary cholesterol and is known not to raise blood cholesterol levels.

haha i stopped reading after how to lose weight. >< i think i'll finish the rest some other time
hmm.. i guess all my mother's nagging were correct
thanks for sharing!


avoid drinking soda x|

so much information! i skipped heaps. but sounds interesting! thanks for sharing!!

wooah thanks for sharing this!
i took forever to read it haha

wrong answer?
eggs, poultry, redmeat are protein.
but they can slow u down.
thats why if u want a lean cut looking body that is great for extreme things like gymnastics or breakdancing...then i strongly advise u to go with the seafood diet.
thats why things like tuna...is packed with protein and great for endurance all at the same time.

I actually read most of it. Quite interesting.

See, the problem here is that you are just saying things without backing it up. I'm not going to disagree that seafood (simply referring to fish|omega-3's) is not bad for you. However, you need to explain to me why you believe that red meats "slow you down".

drinking two or three glass of water makes me use the bathroom in every ten minute so thats a big problem for me...

can i get cliff notes man? post is too long lol

^ LOL yea xD. It was a bit of a confusing and long read, maybe you could try..organizing it better. but thanks anyway, even though the "slow you down" thing seems a bit, unsubstantiated.

Sorry, don't mean to be harsh but a number of things you mentioned are incorrect.

Let me try debunk some of the myths:

"always stretch before u exercise, it can cause injuries if u dont."

Actually, stretching before exercising can increase the risks of injuries. What you want, is a good warmup before exercising. This puts enough blood through the body so your body is better prepared for higher intensity movements. Stretching AFTER exercising is recommended, because the increased blood flow enhances your flexibility.

"u should drink 3 glasses of OJ a day.
drinking MILK does not help ur bones get strong or does not prevent osteoporosis, that statement is false, instead milk increases body fat.
u should only drink 3 glasses of MILK per day."

Most orange packaged orange juices are loaded with sugar. So if you cannot squeeze your own oranges, limit orange juice consumption.

Milk is great, and can be used for many different purposes. Body fat come from excess calories, not a specific type of food. Calcium does help build your bones if you're still growing (normally people grow til their last teenage years before their plates are fused up.) If you're having digestive problems consuming milk, you may be lactose intolerant. Check it out, there are lactaid milk out there for lactose intolerant individuals.

"For protein, go with soy products, beans, nuts, and fish. Red meat, poultry and eggs will slow you down."

Soy is good protein, but I personally recommend it to females only. Soy protein has higher levels of estrogen, which may enhance female hormone levels. For guys, soy may not be the best choice. Red meat, poultry and eggs will not slow you down if consumed within your caloric range. Red meat is advocated for its high protein content as well as its amino acid profiles like others have pointed out earlier. Plus, some sources indicate red meat like beef promote testosterone levels, which have been proven to be the key to building muscles. In other words, red meat may be preferred over other protein sources if you're aiming to build muscles.

"its something like 150-300 calorie deficit per day in order to lose 1-2 lbs in a week...."

Hm one pound is equivalent to 3500 calories. To lose 1 pound in a week, you need to have a caloric deficit of 3500 calories over the 7 days; 500 calories deficit per day.

"Dieting to reduce fat doesnt work, because it requires you to reduce your intake below what your body needs to function in order to burn fat (one reason why lots of diets fail)."

Are you saying that dieting doesn't work when someone wants to lose bodyfat? Everyone has their metabolic rates and their maintenance calories. When someone consumes below their maintenance calories, they will find other sources of energy to function (e.g. bodyfat). Therefore dieting does reduce bodyfat. Or did you mean fat, the macronutrient? Sorry if I misinterpreted.

Also, L-Glutamine is important, yes, but I personally think you're getting enough glutamine already from your protein intakes. If you're taking protein powder, they should provide you more than enough to supply your glutamine stores..

Gluck

^ haha.. you beat me to the red meat topic, but it seems to be like the guy's speaking from a bboy perspective. i don't know what the nutrition standards are for gymnastics and bboy, but so i can't really say much for them. but i do agree that red meat is a better option than soy when body building. when you look at all the professional body builders out there, the overwhelming majority of the elite are meat eaters.

whoaa, I read through it all. Pretty interesting ^____^
thanks for sharing

so milk does nothing for you? just increases body fat?

Wow, that's really helpful && interesting.O:

Thank youfor sharing. x]