Neha

I hate articles like this. I think people are better off not looking at "scientific journalism" at all because journalists misinterpret and don't investigate fully, just poop out whatever little understanding they have of the science in the original study. If you want the original study, it's usually linked in the journalistic article. (or here if you are lazy hehe: http://www.ncbi.nlm.nih.gov/pubmed/20689460)

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4. Last but not least - don't exercise in a room with fans pointed directly at you! If you are running outside and it's windy, just wipe yourself often. This might be why you're getting the cold. Warm up and cool down properly. Don't do some high intensity exercise then melt into the bed! walk around for a couple of minutes, make sure your heart rate comes down, then sit. Take your time before you go into an airconditioned room.

All the best!

I'm pretty sure I've seen ground Cayenne pepper in Villa Market - the spice section.

There are other ways to control cholesterol too - you could try doing some regular exercise

All the best!

I would like to chime in and say go for a heavy weight low volume training 3x week. Don't listen to people here, do your own research on supplements and what not. Everybody has different requirements for them.

For a program, I would highly recommend Starting Strength by Mark Rippetoe or Stronglifts 5x5. You'll find all the info you need online. It's all about barbell training and progressively adding weight to the bar for increasing strength aka muscle building.

If your goal is to add muscle, you will have to eat a caloric excess. There is no way around that. You will see changes within a couple of weeks if you do either of the programs consistently and eat a diet that has adequate protein (1-1.25g protein per pound of bodyweight). Have carbs on workout days and make your post workout meal the largest meal of the day.

You're going to be REALLY sore the day after your first workout, push through it, it will get better after the first week or so!

Personally, I'm doing Stronglifts and have made some modifications to include Calf raises and Push-ups because I like them. I use protein powder post workout and sometimes when I feel hungry late in the day and can't look at another serving of chicken. I also do an Intermittent Fasting protocol as prescribed on Martin Berkhan on the Leangains website.

PS- I'm a girl

LOL - coming on here saying don't listen to anyone else, but listen to me.

Careful with your advice. The Mark Rippetoe or Stronglifts 5x5 programs etc will be the death of an older guy with no experience (this is an expats forum and the majority of people here are older). Those programs are only good for younger guys who have a good solid background in heavy lifting with good technique. Older guys will soon be out of action with serious injuries. Even for younger guys, sooner or later you'll need to change your program entirely as you cannot go on increasing your weights year in year out. You'll soon reach the limitations of the program and hopefully without any major injuries. Better off leaving the heavy lifting to olympic weight lifters and powerlifters.

There are ways to increase muscle size without the need to go heavy. The muscles don't know how much you're lifting - only your ego knows that. It's easy to make light weights feel heavy and the muscles will not know the difference and grow.

A far better program is one which includes different rep ranges over a wider range of exercises. For example, in any of my sessions I'll be doing from as low as 5 to as high as 15 - 20 reps. Different rep ranges have different benefits on the working muscles. Why restrict yourself to a single rep range? Higher reps are better for the joints and connective tissue, improving the blood circulation.

If you are getting very sore after your first workout, you're doing it wrong. Take it very easy over the first few weeks - what's the rush? Even on the Mark Rippetoe strength program there is a build up phase where you do higher reps. It would be senseless to risk promoting an injury from the very first week. I've been training for 36 years and I know a lot about training with injuries - mostly self inflicted from doing stupid things in the gym.

You raise some fair points, tropo.

I didn't take into consideration that people on here are older at all. Maybe the OP is older. Do you know this for sure? And even if he is, so what? Does that mean they can't lift heavy? There are several senior gentlemen who do. Mark Rippetoe himself is over 50 if I'm not mistaken.

I'm 23 myself and certainly don't have as much training experience than you. But, respectfully, I do have the internet the wealth of knowledge that comes with it. A lot of it can be BS but there's a lot of good stuff to find if you know where to look. One can also download books from a variety of authors pretty easily. Of course people with experience like you talking about things is the biggest source even on forums and what not and the programs I recommended are also laid out by people with vast previous experience and adjusted for mistakes they've made. I feel I've learned quite enough to post on a thread such as this, with the sole intention of being helpful and I still think that of the OP checks out the programs I've recommended, reads up and follows them, he's most likely reach his goal pretty quickly.

"Those programs are only good for younger guys who have a good solid background in heavy lifting with good technique" "If you are getting very sore after your first workout, you're doing it wrong. Take it very easy over the first few weeks - what's the rush? Even on the Mark Rippetoe strength program there is a build up phase where you do higher reps. It would be senseless to risk promoting an injury from the very first week."

I am not a "guy" and had absolutely no background in lifting - heavy of otherwise - when I started this program. A total beginner. I have taken my time progressing and haven't got a single injury. I trained by myself the entire time - no trainer, no "spotter" and no workout partner. My only spotter was the power rack. If people use their heads just a little and follow safety guidelines, injury is very easily preventable to a large extent in lifting heavy. I'm not saying that squatting with heavy weights will NEVER cause any injuries even if done right but it's no more dangerous than jogging and you knees will thank you for the break from the constant beating they take with the latter.

I don't want to argue with you on rep ranges, I'm sure there is credit to your methodology as well (i've never gone higher than 12 reps except for bodyweight exercises). I just figured since this guy wants to "put on 3 kg of muscle", that Starting Strength or Stronglifts would be a good, well structured place to start with lots of advice coming from a large, supportive community who is doing the same thing rather than 100 people saying 100 different things like on here. The program is straightforwrd and easy to remember and excellent for someone who seems like a beginner and only requires minimal gym equipment rather than 100s of machines not all gyms might be equipped with. This was one of the things that, as a newbie to the lifting area of gyms, I really liked.

I myself do not have the intention to become a bodybuilder or olympic/power lifter yet I follow this program to get to my goals. It works for me and for several people I know personally and over the internet.

As for your comment "LOL - coming on here saying don't listen to anyone else, but listen to me."

Please read my post carefully. I said don't listen to people about supplements as everybody has different needs. I didn't give any advice about supplements, just told him what I personally do with protein powder. Nothing about creatine, caffeine, multivitamins, etc.

I would like to chime in and say go for a heavy weight low volume training 3x week. Don't listen to people here, do your own research on supplements and what not. Everybody has different requirements for them.

For a program, I would highly recommend Starting Strength by Mark Rippetoe or Stronglifts 5x5. You'll find all the info you need online. It's all about barbell training and progressively adding weight to the bar for increasing strength aka muscle building.

If your goal is to add muscle, you will have to eat a caloric excess. There is no way around that. You will see changes within a couple of weeks if you do either of the programs consistently and eat a diet that has adequate protein (1-1.25g protein per pound of bodyweight). Have carbs on workout days and make your post workout meal the largest meal of the day.

You're going to be REALLY sore the day after your first workout, push through it, it will get better after the first week or so!

Personally, I'm doing Stronglifts and have made some modifications to include Calf raises and Push-ups because I like them. I use protein powder post workout and sometimes when I feel hungry late in the day and can't look at another serving of chicken. I also do an Intermittent Fasting protocol as prescribed on Martin Berkhan on the Leangains website.

PS- I'm a girl

Hi,

I'm sure somebody has suggested this already but I can't be bothered to read the entire thread.

Go low carb for a while. Cut out grains, potatoes, fruit and see if that helps. If not, then don't bother with low-carb/gluten free. The theory is that eczema might be caused by harmful fungus/bacteria feeding off of glucose in the blood stream. Candidia etc.

Try taking probiotics like kefir, yogurt, kimchi etc as much as possible. You want live beneficial bacteria colonies that reside in your tummy to grow in numbers.

Personally I have eczema as well and if I'm not careful, it comes back intermittently on days I eat crappy processed food. However since I've started exercising and eating food at home, it has pretty much gone. I still see hints of it from time to time but it's mostly gone. I probably had it because of systemic inflammation and exercise/good diet helped with that. I also take 5000 to 10000 IU of vitamin D3 daily along with a high-potency multivitamin (Opti-Women by optimum nutrition). One or all of these factors together have helped kick 99% of my symptoms to the curb.

Hope this helps and good luck to your friend.

I hear you my friend. Had the same issues. Quit smoking last year and still going strong. I highly recommend a book called "The Easy Way to Stop Smoking" by Alan Carr. I think this was the sole reason for me to quit after having tried several techniques and quitting off and on.

The other thing I would recommend to you is a book called "The End of Overeating" by Dr David Kessler. I'm making my way through this book right now and it's really been helping me out.

Do some research on exercise programs because if you start exercising and taking care of your health, your desire to smoke and eat junk will go down as well.

Knowledge and information will help you out more than any voodoo crap out there.

Good luck!

Can you get "The End of Overeating" here in thailand? asia books maybe?

I don't know, never bought English books in Thailand.

I have a digital copy of both the books, if you want to borrow them.

I didn't know borrowing a digital book was an option. How do you practically do it?

Well, you would PM me your email address and I would email you the PDF file of the book (The End of Over-eating). The other book is an audio file which I can also send. Of course if you have moral/ethical issues with copyright infringement, then good luck looking for the book at local bookstores. The way I see it, I own a copy and I'm free to lend it to a friend if I so wish.

Cheers.

I hear you my friend. Had the same issues. Quit smoking last year and still going strong. I highly recommend a book called "The Easy Way to Stop Smoking" by Alan Carr. I think this was the sole reason for me to quit after having tried several techniques and quitting off and on.

The other thing I would recommend to you is a book called "The End of Overeating" by Dr David Kessler. I'm making my way through this book right now and it's really been helping me out.

Do some research on exercise programs because if you start exercising and taking care of your health, your desire to smoke and eat junk will go down as well.

Knowledge and information will help you out more than any voodoo crap out there.

Good luck!

Can you get "The End of Overeating" here in thailand? asia books maybe?

I don't know, never bought English books in Thailand.

I have a digital copy of both the books, if you want to borrow them.

I hear you my friend. Had the same issues. Quit smoking last year and still going strong. I highly recommend a book called "The Easy Way to Stop Smoking" by Alan Carr. I think this was the sole reason for me to quit after having tried several techniques and quitting off and on.

The other thing I would recommend to you is a book called "The End of Overeating" by Dr David Kessler. I'm making my way through this book right now and it's really been helping me out.

Do some research on exercise programs because if you start exercising and taking care of your health, your desire to smoke and eat junk will go down as well.

Knowledge and information will help you out more than any voodoo crap out there.

Good luck!

Did you find them? You might be able to get them from Phuket Health Shop/Naiharn Gym. They take online orders and deliver as well.

Does anybody know of any indian restaurant near Nai Harn where I can find them? Have tried to make them at home but can't find urad dal anywhere. I miss them!

You might want to try international chain-stores like Zara or Next. Good luck!

Um, this doesn't apply exclusively to Thai women.

Hello everyone!

I guess the topic says it all. I have looked for these in several pharmacies including Boots and Watsons with no luck. Apparently these are over-the-counter in the US and other countries.

If anybody knows where I can get some, please let me know! I'm also hesitant to order it online from Amazon because some of my stuff hasn't made it here. If there are any online pharmacies that you folks might have used and found reliable, I would be greatly obliged to get a PM with details.

Thanks all

Neha