Inclined Bench Press- Chest

A great upper-region chest exercise. By using dumbbells, you can achieve a better stretch at the bottom of the movement and a stronger contraction at the top. Being able to move the weight through a greater range of motion recruits more muscle fibers, resulting in greater muscle gains.

1.Grasp a pair of dumbbells and lie back on a 45-degree incline bench.
2. To achieve a full contraction and to keep your shoulders out of the movement as much as possible, use a palms-in grip

3.Keeping your elbows in a natural position and your forearms perpendicular to the floor, begin pressing the dumbbells up.
4.Barely touch them together at the top while squeezing your chest forcefully.
5.After a brief pause, slowly lower the weights back down to the starting position and repeat. Use a full range of motion.

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Cable Crossover - Chest

This type of movement is a good way to add variety to your chest workout. Not only can you maintain a contraction in your chest during the entire movement, but you can achieve tremendous stretch at the top and a forceful contraction at the bottom. The cable crossover can help develop the inner portion of your chest where the muscle inserts at the sternum.

1. Grasp a cable handle from a high-cable pulley machine in each hand.
2. Stand upright with your arms out to your sides and your palms facing down.

3. Lean forward slightly and begin pulling the cable handles toward each other until your hands meet in the middle just in front of your thighs.
4.Squeeze your chest at the bottom, then slowly return to the starting position.
5. Be sure to keep your palms facing each other and your elbows just slightly bent throughout the exercise

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BENCH DIPS for Chest

This exercise is good for triceps.Start by placing two benches parallel about leg length apart. Sit on one bench with hands gripping bench next to where the hips are positioned. Place your feet onto the other bench.

Lift your body off the bench and forward so that the hips can drop down in front of bench.
Lower the body down between the hands in front of the bench until the elbows form a right angle. Return to start position

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Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people
1st Sample
1.Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off
2nd Sample
2.Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off
3rd Sample
3.Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off

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Workout Routines and Splits - weightlifting and bodybuilding programs

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.
One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:
1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that its ok if the secondary muscles get worked that day, because your doing them anyway
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

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The 5-Minute Biceps Builder

No Time have to hurry up for life but need to impress people with your biceps. Here is the way ."Slow and steady” goes the old adage, and with resistance training, that’s pretty much the course, especially for biceps.

You put in your time hammering out 8- to 12-rep schemes with adequate rest between sets, and muscle gains accrue. But the fact is, that approach works best for those who can apply it in the gym consistently for an extended period. But what about the rest of us, who are increasingly pressured for time but nevertheless want our fair share of muscle results?

Well, we too have options. The following biceps workout utilizes a shock technique known as “running the rack.” In effect, it allows you to blow through a highly intense workout that hits the biceps, the brachialis, the brachioradialis and the forearm flexor muscles in less than five minutes. A word to the wise, however: This method should be used only short-term, say, no more than four consecutive biceps workouts, which is more than enough to help you pile on the muscle tissue without overtraining the muscles and their connective tissues.

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Simple Training Technique for Bigger Biceps-2

Competitive bodybuilders learn to “pose,” or contract, their muscles to maximize their appearance and look as big as all get-out. When bodybuilders pose their biceps, ever notice how the palm is rotated toward the forearm, and the thumb is either tucked inside the fingers or across the middle digit of the fist? There’s good science behind this quirk. The rotation generates a full contraction, thus maximizing the “peak” appearance of the biceps.Using this grip while curling will produce surprising results. Simply position your grip on the bar so the bar rests closer to the butt of your hand, and rotate your knuckles upward. This position must be maintained throughout the range of motion.With your wrists locked, pin your elbows to your sides, forcefully grip the bar and curl upward. At the bottom of the movement, keep the knuckles rotated upward.

Keeping your wrists rolled toward the body throughout each rep will max out biceps growth, compared to reps done without continuous contractions of the forearms.
Adopting this grip into your curling regimen will do two things: It will force you to totally isolate the biceps, and also force you to utilize the oft-overlooked brachialis, the muscle that runs in between the biceps and triceps. Developing the brachialis will push the biceps and triceps apart, creating a bigger arm.
The Workout

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A Simple Training Technique for Bigger Biceps

If your idea of biceps training is to do three or more sets each of three or more curling movements, you need to retrain your mind before training your body. Three or more heavy sets dedicated to biceps can result in overtraining, wherein the amount of stress placed on the muscle is too much for the body to recover from.


The key to successful biceps training, and training in general, is maintaining a full contraction for the total range of motion. To maintain a full contraction during curls—rep in, rep out—you must keep your forearms flexed throughout the movement. If they’re not fully contracted, neither will your biceps be. And without that contraction, your training will result in minimal gains.

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Avoid Soar Throat, colds or flu

Avoid Soar Throat,colds or flu by

1. Wash hands oftern
2. Stay away from ill people
3. Humidify your home if air is dry
4. Clean yor home from dust regularly
5. Don't share utensils.

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Clear your throat

It can strike anytime this weather. It helps to be proactive

1. Beware of your tooth Brush, left overnigt can be risky.
2. Chew a clove evry morning to ensure protection
3. take hot water with pinch of salt and turmic powder
4. Gargle everynight
5. wear mask or keep a hankierchief on nose in traffic where dust and smoke is there.
6. Drink lot of fluids and stay away from cold drinks

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b-fit

The routine is simple enough to perform at home, at your convenience and it will mold your physique to your impressive best.
The workout combines cardiovascular exercises that will help burn the excess fat and weight-training to build and shape up your muscles, while giving you great posture.
You will need:
A pair of 2 kilo and 3 kilo dumbbells
A bar for pull-ups
A mat
A mirror to watch yourself work out
Sweat it out with cardio!
Pick from cycling, spinning, swimming, cycling , kick-boxing and aerobics. It is important to choose an exercise you enjoy and nothing works quite as well as mixing them all up. It keeps boredom at bay and mainly keeps the body constantly challenged.
Cardio workouts should be performed five to six days a week, for at least 30 minutes at a brisk, non-stop pace.
Remember to get warmed up for five to seven minutes before you begin, so as to warm up your muscles and prevent injuries. A five to seven minute cool-down period is also needed to slowly lower your heart rate, followed by some simple stretches to ease up the muscles.
To get ripped, the weight training routine elaborated upon in the following pages is to be performed on alternate days.

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Heart Attack

When you start experiencing severe pain in your chest that starts to adiate out into your arm and up into your jaw. You are only about five miles from the hospital nearest your home. Unfortunately you don't know if you'll be able to make it that far. You have been trained in CPR, but the guy that taught the course did not tell you how to perform it on yourself. HOW TO SURVIVE A HEART ATTACK WHEN ALONE Since many people are alone when they suffer a heart attack, without help,the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness. However,these victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every two seconds without let-up until help arrives, or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a hospital. Tell as many other people as possible about this. It could save their lives!!

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Daily Routine

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Fight Cough

For Dry cough – should use cough syrup which has written on it ‘Suppresant’.
For Wet cough - should use cough syrup which has written on it ‘Expectorant’.

The reason he said is Suppresant is basically for dry cough as there is no mucus and nothing to be thrown out of body. It reduces the urge to cough and reduces dry cough.
For wet cough , one should never take Suppresant cough syrup. Wet cough produces mucus and this needs to be thrown out. Use Expectorant cough syrup as that helps the body throw out. Not use Suppresant as that suppreses.

We should never use vice versa. I found this piece of info very useful and true.

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My Story

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Stay away from Crash Diets

Crash diets are named in different ways based on the key food the diet recommends or the person who initiated it. Whatever the case may be, it is not advisable to use these diets as they are not balanced nutritionally. Firstly, they lack in key nutrients the body requires apart from vitamins and minerals. Hence one feels tired and weak throughout this period. Secondly, the body metabolism slows down, as it adapts itself to the low calorie diet and hence burns fewer calories and fat. Thirdly, in the process of losing weight, one would actually lose muscle mass. This is not desirable as this is what makes the body a fat burning machine. People who lose weight on crash diets fail to realize that they will regain the lost weight quickly once they resume their normal eating patterns. Hence the safest and the healthiest way to lose excess weight are through well-balanced nutritious diet and regular exercise. REMEMBER THERE ARE NO SHORT-CUTS TO WEIGHT LOSS. Meet your dietician today for a customized diet plan.

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