I found an interesting flow chart that helped a lot in flushing most of my exercise excuses down the drain. It gives the best reasons why one should stop saying they can't by highlighting the benefits of being able to move around while brilliantly ridiculing the most popular excuses for putting exercise off.

        Flow Chart design by Sparxoo 

It's a quick and worthwhile read to boost your fitness willpower and I hope by the time you get to all points in the chart, you're as ready as I am to start moving more. Let's start the week right by busting all that unwanted fat, ladies!

Happy Sunday, everyone! Let me complete my series of weight loss posts with a healthy pasta recipe. 

Ingredients:

300g penne pasta (boiled al dente)

3tbsp EVOO

1 1/4tbsp balsalmic vinegar

1 cup fresh basil leaves (shred by hands to prevent bruising)

4-5pcs tomatoes (boiled, peeled and chopped)

2 cloves garlic (minced)

salt and pepper to taste

parmesan cheese

1: Mix everything in except the noodles and parmesan
2: Let all the sauce ingredients mingle for ~10mins
3: Toss the noodles in + parmesan

And we are now ready to plate! Add in your favorite bread stick and you're pretty much good to go.

If you are a bit rigorous on losing weight, you can substitute the white penne with any type of whole grain noodles. 

Do you have your own healthy and no-cook recipes, too? Do share them, I'd love to know! I know Ava has a similar fix in salad form.

I am quite notorious for looong posts that I worry about keeping my readers hooked to reading my articles down to the last letter. Thus, I sectioned my review on the Pretty Model Slimming Capsules.

Now, let's dissect each claim:

Improves skin quality, whitens skin and diminishes acne	NO. I haven’t seen positive skin changes so far (Been in it for more than a month already)
Reduces fat accumulation at waist, abdomen, arm and thigh	CONTROVERSIAL. I noticed some thinning in my abdominal upper arm and thigh area, but I'm still figuring out if all's just placebo. Only a fat caliper can objectively qualify if I actually lost fat in those areas.
No diarrhea, anorexia, and rebound side-effects	DIARRHEA	ANOREXIA	REBOUND
	None	Highly possible	YES. BF experienced rebounding back to previous shape after stopping for months (no exercise)
Suited for those who repeatedly fail in fat reducing	YES. Most people fail in slimming down because they stop their diet+exercise due to gradual and barely visible results. With this weight loss supplement, it’ll encourage individuals to go on with their routine and be consistent with it, until such time that they can do without the pills and just enjoy the raw benefits exercise+balanced diet
Eliminates toxin accumulation, preventing coprostasis	NO. It did nothing for my constipation problem
Suited for those who want to reduce fat 13 kilograms in a month	Highly possible! I was losing 7lbs a week at the recommended dosage. However, the BIG question is, am I really losing excess FAT or important MUSCLES? These pills can help you lose weight, not exactly fat.
Provides physical sculpting in common problem areas	NO. I leave the sculpting part to the 30-Day Shred Workout.

It surprises me that this product claims to originate from Japan and not be able to see any sellers from that country. The product also states that it is used by Japanese and Koreans and I couldn't find any reference to it by both Japan and Korea.

Buy Authentic Pretty Model
Slimming Capsules HERE

Pretty model Slimming capsule is quite HUGE

Recommendation: This weight loss supplement is absolutely effective in getting the extra pounds off. It is a considerable alternative to laxatives (resulting to uncontrollable pooping).

If you wish to enjoy the best benefits from this slimming pills, couple it with a good exercise and you'll see some sculpting on those parts you want chiseled after at least 2 months.

I will be finishing up the rest of the boxes that's left here and not repurchase Pretty Model Slimming capsules. I have lost the unnecessary pounds already and will be relying on 30-Day Shred Workout + balanced meals to keep the weight and enhance the figure further.

It's been a little over a month since I've been taking Pretty Model Slimming Capsules. I initially planned to write a review after the 3rd month, but I feel that I'm already seeing plausible (and non-pleasing ones) results that I decided to share my thoughts on this product.

Pretty Model Slimming Capsules, 450mg each pill, taken 2x/day

Buy Authentic Pretty Model
Slimming Capsules HERE

These pills are designed for weight loss, skin whitening, and reduction of unsightly fats in the arms, legs, abs and buttocks. Only a week after taking these pills, I was already astounded at what the bathroom scale reading gave me! These dirt-cheap pills are surprisingly effective.

Product Info:

Pretty Model Slimming Capsules' main components are: glossy ganoderma, Chinese watermelon peel, ginseng, lotus leaf, aweto and chitosan

Product claims that it...

• Improves skin quality and diminishes acne
• Reduces fat accumulation at waist, abdomen, arm and thigh
• Does not result to diarrhea, anorexia, and rebound side-effects
• Is suited for those who repeatedly fail in fat reduction
• Eliminates toxin accumulation, preventing fecal impaction (coprostasis) 
• Is suited for those who want to reduce fat 13 kilograms in a month 
• Provides physical sculpting in common problem areas. It softens the waist, flattens abs, firms up butt, slenders arms, thighs and calves

Pretty model slimming capsules are appetite suppressants to be taken twice a day, 30 minutes after breakfast and lunch/dinner. Each capsule contains 450mg of potent slimming ingredients.

This weight loss supplement is PROHIBITED to children, pregnant women, and those suffering from serious health conditions (the pamphlet did not categorize 'serious').

Impression

I lost 7lbs after a week. It effectively worked as an appetite suppressant since my usual strong food cravings significantly nosedived to zero. Perhaps too effective that I was only eating ONE decent meal a day during that week! In trying to address this, I reduced dosage to 1x a day, 30mins after lunch and got 'healthier' results.

Pretty Model Slimming Capsules are sold in boxes containing 2 pouches, containing 1 blister pack each

Pretty Model Slimming pills gave me this frequent dry, metallic taste in my mouth. This could be the reason why it suddenly became a challenge for me to want to gobble up anything.

Taking into account this weight loss supplement's claims, the only thing I can vouch for is its ability to rapidly let you lose WEIGHT (not necessarily fat). It was also good that I drank ample amounts of water during the day (due to the the dry, metallic taste side effect) because I used to not meet the 8-glasses-of-water-a-day rule.

Other Side Effects

Apart from dry mouth and the lingering metallic taste, I also experienced:

• moderate headaches that lasted minutes (days 1-4)
• extreme mood swings (days 2-7)
• lightheadedness (days 1-4)

Other users of the pretty model slimming capsule have also reported breast pain, difficulty in breathing and sleep problems. Some attribute the difficulty in breathing to chitosan, one of the main ingredients. The BF, who's extremely allergic to seafoods, takes these pills too but never reported any allergic reactions.

Availability

Pretty Model Slimming Pills are available through local resellers in multiply.com, ebay.ph and sulit.com. Price ranges from P180-450/box. These are sold in sets of 20 capsules per box. 

Pretty Model Slimming Pills ranges from P180 to P450 per 20 caps
10 capsules per blister pack

Authenticity

There've been rumors that there are circulating boxes that are fakes. Fake ones are said to not have the holographic marking on the box. Also, make sure that your box contains: (1) a pamphlet (in Chinese and English), (2) 2 plastic pouches containing blister pack each, and (3) 20 pearl-like capsules.

Authentic Pretty Model Slimming Capsules box
Surface when struck by light + box has a textured feel

Part 2

To prevent this review in becoming such a drag (look how lengthy it's become! *rolls eyes*), I'll be writing about this weight loss supplement at another time. There's still a lot you should know about.

I'm such a bad writer for being unable to write concisely. And since I can hardly address that problem (reviewing in an epic way), allow me to section this fitness review, so please stay tuned for the installment on Pretty Model Slimming Capsules! :)

How do you actually make Jillian Michaels' 30-Day Shred Workout slim you down? How do you avoid becoming frustrated at the end with zero results and not conclude that this is just-another-exercise-vid? Here are some of the best tips to maximize this exercise program:

1. Record your measurements and THR

Technically, the metal fat caliper is the most objective tool that can tell us if the exercise program worked for us, but since tape measures and weighing scales are the most available tools  around the house (and cheaper, too! metal fat calipers can cost you no less than P10k and plastic ones are around P1,500), these two are already good enough.

30-Day Shred Workout Base Measurement (arm)
noting the exact part where I initially measured upper arm
circumference (red marker to crease of inner elbow area)

Measure around the biggest part of your upper arms & thighs, the waist (narrowest part of your torso), and the belly area. Make sure you note the exact part where you initially measured (arms and thighs only) so that all future readings are taken most likely on the same areas too.

30-Day Shred Workout Base Measurement (thigh)
red marker to base of patella (upper area of kneecap)

THR is target heart rate. Do you ever compute for this? The target heart rate is essential in determining if an exercise protocol is truly effective in improving your cardiovascular system. Every after exercise, you have to check your pulse rate (beats per minute) if it reaches the THR. To compute, you have to note down your Resting Heart Rate (RHR: pulse count in one FULL minute, at rest) and Maximum Heart Rate (HRmax: 220-age).

THR= 65-90%(HRmax-RHR)+RHR

(i.e., I do 80% of my THR: 80%(190-70)+70). I should end up with a heart rate reading of 166 beats per minute to consider an exercise effective in improving my heart and lungs)

The proper percentage to use will be discussed in tip number 5.

2. AM or PM?

So when is the best time to exercise, really? You can do the 30-Day Shred Workout any time during the day that you are most available and willing to work out. Some are morning persons, feeling that they are able to  comply more with exercise if they do it first thing during the day, and some are afternoon buffs, feeling more able to exercise after office or school work.

When is the best time to exercise? 

Since there is no reliable and sufficient literature that has proven that the time of the day can affect the body's efficiency in burning calories, it doesn't matter if you do it in the AM or PM; what matters is that you do the routine and you stick to it.

3. Screen the video before starting a level

One of the biggest mistakes I did was to start the program, out of sheer excitement, without screening the video first. It is best to practice the exercises involved on the pertinent level (3 Levels, 10 days for each level) you will be doing before starting the workout session.

Screening the 30-Day Shred Workout will help you prevent exercise injuries. Set a time to learn and practice each movement so that when you start your session, you are able to move right without worrying about being able to cope with the trainer's pacing. In this light, you will be able to say that you did Day 1 of each level properly and did not merely spend it on learning how to properly position yourself.

4. Never skip static stretching

At the start of the video, Jillian tells you to do dynamic stretching to open up the muscles. Doing this solely prior to working out was the second biggest mistake I did. I ended up with severely sore muscles the next day that I had to skip the training for several days.

I emphasize that you properly stretch the following muscle groups: triceps, biceps, pectorals/chest muscles, quads/front thigh muscles, hams/back thigh muscles, and the gastrocs/calves. I contracted a terrible case of DOMS for these muscle groups.

Static Stretching Guide
(but should not be limited to these muscle groups)

Properly stretching these muscles means that you have to hold (don't bounce) the stretched position for at least 30 sec, 3 reps each side. Doing static stretching prior to the 30-Day Shred Workout will give you more benefits by letting you exercise consistently and prevent injuries worse than DOMS (think: pulled muscles, sprains, fracture).

5. Exercise Parameters

Frequency: Jillian suggests that the routine be done 6x/day. This is crazy unless you are on the obese state.  Three to four times a week is ideal.

Duration: 40 mins. 10 minutes for static stretching and 30 mins for the 30-Day Shred Workout routine

Intensity: THR: 65% of HRmax (beginners), 70-90% of HRmax (exercising individuals); if you do not achieve your target heart rate, you can repeat doing the entire level (so that's 1 hour of the routine!)

Mode: Interval training + Resistance exercise (this is actually the best way to gain a metabolic boost to bust the fat in the fastest possible time)

More Tips: poundage of weights: I use 2lbs and will progress accordingly; sedentary individuals can start with 1lb

rest periods during the workout: NONE. Jillian is a strict trainer and I love her for that!

On DOMS: Do not push yourself to do the 30-Day Shred Workout while your muscles are aching. You will barely gain any benefit from that painful session (due to limited movement) and you are prone to aggravating your muscle pain. Ice the aching area/s for 10-15mins to impede muscle inflammation and allow faster healing.

6. Boost the program 100%

No better way to achieve this than to tandem the workout with a balanced diet. Never resort to starvation as you will only deplete yourself substantial energy you need, leaving the body with zero taste to even lift the butt off the couch. Not good. 

Most dieters connote dieting to eating seldom and they end up losing all the muscles, retaining all the fat. That's just the saddest thing on earth! 

Eat right. Carbs are necessary to keep you energized all throughout the day and especially during training; get your energy from unrefined carbs such as fruits, nuts, whole wheat products, and vegetables. Avoid the bad carbs (refined carbohydrates) because they are the ones that contribute hugely in building the unnecessary fat in the body. 

Photo Source

This is such a long post on the 30-Day Shred Workout (for those asking for the video download info, you can contact me.). I have tons of insights that I just couldn't contain and I had to discuss them within these 6 points. I hope you learned a thing or two from the eye-strain and I'm more eager that you start committing to a healthier lifestyle today.

Jillian Michaels' 30-Day Shred Workout is honestly working well for me.  If you find jogging difficult to include in your lifestyle, a bit boring, and barely effective in sculpting your body, then this 30-Day Shred Workout is worth all the trouble.

UPDATE: Part 2 on this exercise is HERE.

Jillian Michaels 30-Day Shred Workout Level 1

I lost the love for jogging (I used to regularly jog 4x a week, at least 30mins) after not doing it for a good number of months. The long hiatus (thanks to the 2010 Holidays) was such a drawback that I'm growing several unflattering inches on my belly and thighs (plus a teeny bit on the arms; however, I find it easier to battle jiggly arms). Needless to say, there's a growing pile of tops that are to snug on the tummy, and bottoms that are too tight halfway through the thighs. Terrible.


The Jillian Michaels' 30-Day Shred Workout is composed of 3 Levels of training. It takes 10 days before you progress to the next level. (I'm currently on Level 1, Day 8). Each level has several sets of 3-minute strength training, 2-minute cardio and a minute of abs workout; you get to spend 30-minutes tops on this training program.

36-yr old Jillian posing for Red Book, 2010
Photo Source

The Jillian Michaels' 30-Day Shred Workout is heaven-sent. I already feel my body getting back in good shape. I remember Day 1, I'm already sweating badly on the 5th-minute mark on the video (my endurance vanished in thin air after the tapered training). I'm barely sweating after 15 minutes of jogging.

I have a long list of insights on this wonderful workout. I'll fill you in with the best tips on how to make this program cut off a huge chunk of fat from your body. Stay tuned for Part 2 of the 30-Day Shred Workout post on Tuesday!