b-fit, A Dream Company

Stay fit like an athlete

2009-03-30T23:04:00.000-07:00

Read an interesing artice about staying fit. You are what you eat. And if you want to be fit like an athlete, then you need to follow certain dietary tips daily. The problem, though, is that in a sport there are times when you are off competitive tours or training for weeks or months, but you’d still need to follow a strict diet to stay in shape and form. Here are some tips to follow: • Never skip a meal. Whether you are playing a match or not, your body requires certain basic nutrients every day. One or two big meals cannot make up for this. You have to eat three well-balanced meals daily. Even if you have a day off from your hectic training schedules and wake up late, you need to eat breakfast latest by 11 am, lunch by 3 pm and dinner by 9 pm. Remember, you must eat three meals. • Ensure that all your meals have the right balance of carbohydrates and protein. Having only fruits for breakfast or only a salad and soup or boiled vegetables for lunch or dinner is wrong. • Athletes require a basic amount of complex carbohydrate like wholewheat bread, cereals like cornflakes or oats, wholewheat (atta) rotis or rice with every meal to meet the basic energy requirements and keep the basal metabolic rate (BMR) high. When you skip a meal or eat a meal without rotis/bread/rice, (i.e. skip carbohydrates) then your BMR goes down and you become more likely to put on weight. Also, players require more protein than normal, so every meal must contain protein foods along with the carbohydrates. Some of the best sources for protein include skimmed milk or yogurt, egg white, dhal or channa, rajma, moong, chicken and fish. Reduce fatty food intake to a minimum or avoid completely A - All fried food and all nuts B - Butter, cream, ghee, etc C - Chocolates, ice creams, cookies, cakes, desserts and all sweets It is fine to try and loose weight as long as it is not achieved by skipping meals or substituting meals with just soup, salad or fruits. If you want to remove excess fat from your body then you have to completely give up fatty foods. If you eat balanced meals and cut out these fatty foods completely for a month, you can lose at least three kilograms in a month. Regular cardiovascular exercise like a 20-30 minute jog or treadmill walk through the week does wonders for reducing fat in the body. So, even when you are not doing your routine training or gym workout you need to make sure you have a 20-30 minutes cardio-session through the week.

Summer- The best time to Loss

2009-03-08T10:31:00.000-07:00

The summer season is here. With the increasing incidences of obesity-related diseases, especially among the youth, the summer is a good time to begin an exercise regimen. So, this summer, decide to get started and ensure a healthy life. Firstly, you feel a lot more energetic in summer and it is a lot easier to get up early in the morning and head to the gym. In summer, you burn more calories as you sweat more. For those who are into body-building, evening is a better time. This is so as you will be getting into high intensity exercises and you will need some rest after the workouts. So it is better to workout in the evenings and go home for a good night's sleep soon after. Working out in the mornings is more advantageous as you are fresh and can workout longer. Also, you burn more fat when you exercise on an empty stomach. In the summer days, your muscles won't pain easily like in the winter.

My Story

2009-02-15T11:44:00.000-08:00

A little background why I am interested in this business propostion. I was 110 Kgs in Dec 8th 2004. Being 110 kgs I was frequently getting comments on my looks and health, I had very less self esteem and confidence. My father had diabetes and was at risk of getting it as it is hereditary. With all this pressure I used to curse myself for being so fat I had very unhealthy childhood , as I was in Kuwait had lots of junk food and cold drinks, and very less physical activities. In my teens I used to eat normal but stil was that heavy. The fat molecules funda and very low metabolic rate was the reason. On Dec 8th 2005. my brother who had joined VLCC(as his marriage was nearing) was given some gyan, I started jogging the same day and had some control on diet. This continued for a time and was feeling the change and was doing research on why and how to reduce fat, I had bought two dumbbells which I used a lot and helped me in tonning my muscles With lots of hard work and correct guidance I was successful to reduce 41 kgs by March 2005. After that my life was completely changed and outlook towards it enlightened. After that I joined a gym and continued my aerobics and slowly started body building , its hard to loss weight but harder to maintain. Still I am struggling to get rid of loose skin. If I keep writing my story it will go on and on.

BENEFITS OF DRINKING WATER ON EMPTY STOMACH

2009-02-06T00:48:00.000-08:00

DRINK WATER ON EMPTY STOMACH It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases: Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear, nose and throat diseases.
METHOD OF TREATMENT:1. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water2. Brush and clean the mouth but do not eat or drink anything for 45 minute3. After 45 minutes you may eat and drink as normal. 4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day. 6. The above method of treatment will cure diseases of the sick and others can enjoy a ealthy life.
The following list gives the number of days of treatment required to cure/control/reduce main diseases:

1. High Blood Pressure (30 days) 2. Gastric (10 days) 3. Diabetes (30 days) 4. Constipation (10 days) 5. Cancer (180 days) 6. TB (90 days) 7. Arthritis

patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards – daily. This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.
It is better if we continue this and make this procedure as a routine work in our life. Drink Water and Stay healthy and Active.
This makes sense…The Chinese and Japanese drink hot tea with their meals not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain...
For those who like to drink cold water, this article is applicable to you.It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.
Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
A serious note about heart attacks: ·

Women should know that not every heart attack symptom is going to be the left arm hurting, · Be aware of intense pain in the jaw line. ·

You may never have the first chest pain during the course of a heart attack. ·

Nausea and intense sweating are also common symptoms. ·

60% of people who have a heart attack while they are asleep do not wake up. ·

Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware.

The more we know, the better chance we could survive

VITAMIN-D FOR MEMORY

2009-02-01T21:04:00.000-08:00

A new study has suggested that Vitamin D can help stave off the mental decline that can affect people in old age. They found that compared to those with the highest vitamin D levels, those with the lowest were more than twice as likely to have impaired understanding. The study found that as levels of vitamin D went down, levels of cognitive impairment went up.
Vitamin D is important in maintaining bone health, in the absorption of calcium and phosphorus, and in helping the immune system. The body makes vitamin D when it is exposed to the sun, or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk, cereals, and Soya drinks. But older people's skin is less able to absorb vitamin D from sunlight so they are more reliant on obtaining it from other sources.

Rules for healthy life

2009-01-25T23:12:00.000-08:00

As the year progresses our resolutions take a backseat. But we forget that such small changes in our lifestyle can help us in the long run. Following these small rules can decrease the risk of heart disease by 80%, risk of diabetes by 90% and cancer by 50%.
So I would recommend you to kindly read it and put an effort to incorporate it in your life.The rules are.
1: Start your day with a healthy breakfast
Most of us busy people forget to have the first meal of the day i.e. BREAKFAST as it is self explanatory, as a word it means to break the fast you have been overnight on. Contrary to the thought that skipping a meal will help you loose weight, instead it sends signals to the body to use less calories. So the aim of burning more calories to loose weight is not achieved.
2: Drink plenty of water
Whenever thirsty reach for a glass of pure and hygienic drinking water. Water is truly essential for living. Aerated drinks, tea, coffee and most other exciting options acts as diuretic i.e. it pushes fluid out of ones body rather than hydrating it. One should drink 8-10 glasses of water everyday to flush out the toxins produced in the body.
3: Eat healthy
Good nutrition is one which enables us to grow well and enjoy good health. We should follow a basic rule while planning our meals. Carbohydrates should form 65-80% of the diet, fats should be 10-30% and proteins should be 7-15%. Vitamins and minerals included. Each component has a specific role in the body.
Include fruits and fibre in your diet as a high fibre diet helps to reduce cholesterol, decreases the absorption of fats and protects against cancer.
4: Incorporate milk, its product and other sources of calcium
Calcium is required for healthy bones, teeth and other functions in the body. A deficiency of calcium leads to brittle bones and multiple fractures which are commonly seem in old females after menopause. So it all the more important if you are a female to make reserves of calcium in your body properly. Studies have proved that incorporating milk products help you loose weight
5: Keep sugar and caffeine to a minimum
A cup of tea is 70 Cal and of coffee is 110 Cal. So every time you help yourself with a cup remember you are adding these calories to your daily intake. It's hard to believe, but decreasing sugar actually increases people's energy, by minimizing the highs and lows that sweet foods triggers and of course keeping a check on the calorie sheet.
6: Quit smoking and other bad habits
There is nothing good about it. If you're having trouble quitting, start smoking less today -- smoke only half a cigarette, and skip as many of your usual smokes as you can -- and get help right away. Get some guidance about why it is you smoke to figure out how best to stop doing it. Smoking cessation groups can be extremely helpful and supportive, and medications like a nicotine patch can help decrease the cravings.
7: Exercise
Incorporate exercise in your life in the form you like it. Yoga, gym, walking, dancing, aerobics, outdoor sports are few options to be named but the list is long. Regular exercise keeps your weight in check, refreshes your mind, keeps infections away and is the best method to reduce the stress. Hormones released after exercise uplifts your mood, improves your immunity and reduces negative thoughts in your body.
8: Sleep for 8 hours
A sound sleep is what you need the most after a tiring day. A good sleep enhances your immune system, memory and decreases the chances of a cardiovascular disease. It helps you to arrange your thoughts properly and create a clear picture for you

9: Be positive
Heath is a state of complete physical, mental and social wellbeing. So a healthy life would be incomplete without a healthy mind. Be positive and spread happiness.

Dead Lifts

2009-01-23T01:12:00.000-08:00

Deadlifts build back strength. Deadlifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor

What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

REDUCED SALT INTAKE HAS A CARDIOPROTECTIVE EFFECT

2009-01-22T21:29:00.000-08:00

A latest study had indicated that reducing salt intake not only helps reduce blood pressure, but also cuts risk of cardiovascular disease. The study provides evidence of the importance of decreasing sodium intake to improve blood vessel health and reduce the risk of cardiovascular disease. It was indicated that sodium reduction is beneficial for people who have normal blood pressure and those who are overweight or obese, and the benefits start in just a few weeks.
So, avoid the use of table salt as far as possible.

SMALL INCREASE IN WEIGHT RAISES HEART FAILURE RISK

2009-01-15T21:44:00.000-08:00

A recent research has shown that even a little bit of extra weight can raise the risk of heart failure. According to a study that calculated the heart hazards of being pudgy but not obese. Experts who tracked the health of 21,094 US males for 20 years found that even those who were modestly overweight had a higher risk, and it grew with every extra flab. In men who are 5 feet 10 inches tall, for every 3.2 kg of excess body weight, their risk of heart failure rose by 11% over the next 20 years.

So, be smart in getting help at the earliest from Nutrition consultants or hit the gym, Its the best way.

Important Tips to stay healthy

2009-01-13T02:26:00.000-08:00

Answer the phone by LEFT ear

Do not drink coffee TWICE a day

Do not take pills with COOL water

Do not have HUGE meals after 5pm

Reduce the amount of TEA you consume

Reduce the amount of OILY food you consume

Drink more WATER in the morning, less at night

Keep your distance from hand phone CHARGERS

Do not use headphones/earphone for LONG period of time

Best sleeping time is from 10pm at night to 6am in the morning

Do not lie down immediately after taking medicine before sleeping

When battery is down to the LAST grid/bar, do not answer the phone as the radiation is 1000 times

Different types of exercise

2008-12-25T12:54:00.000-08:00

Different types of exercises are

Aerobic (e.g. walking, swimming)
Anaerobic (e.g. sprinting)
Isometric (e.g. lifting weights)
Resistance (hand weights)

1.Aerobic (Endurance) training:

Aerobic exercises are those that require a steady supply of oxygen, to sustain the energy giving powers of the muscles .An aerobic exercise is any activity performed for a minimum of 20 minutes maintaining a heart rate between 70%-80% of maximum heart rate with chief energy sources being oxygen and body fat.

2.Strength or Resistance training

Types of muscle contractions: There are three types of muscle contractions involved in strength training:
Isometric contractions. There is no change in the length of the muscle. For example, pushing against a wall.
Concentric contractions. These movements shorten muscles (for example, the up phase of when the bicep curls up while lifting weights).
Eccentric contractions. These movements lengthen muscles (the down phase as the weights are lowered).

3. Flexibility training (Stretching):

It is now recommended that one should perform stretching exercises for 10 to 12 minutes at least three times a week. The following are some general guidelines:
When stretching, exhale and extend the muscles to the not pain, and hold for 20 to 60 seconds. (Beginners may need to start with a 5 to 10 second stretch)
Breath evenly and constantly while holding the stretch
Inhale when returning to a relaxed position. (Holding ones breath defeats the purpose; it causes muscle contraction and raises blood pressure.)

4.Resistance training

It involves providing some form of resistance to the contracting muscles to stimulate the body for increased strength. Equipment used for resistance training takes multiple forms, including hand weights, pulleys, hydraulic, elastic, rubber, fibreglass, and magnetic equipment.

Importance of Water

2008-12-15T12:41:00.001-08:00

Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight.

Why Power Yoga Works

2008-12-15T09:37:00.000-08:00

Power yoga complements your normal gym workout in two ways: It counteracts some of the negative aspects of weight work and sports training, and it's a terrific way to build functional strength.
"Lifting weights, running, racket sports, cycling and other activities are highly contractive," says Steve Ilg, who's competed in world championships in four sports (snowshoeing, cross-country skiing, mountain biking and sandshoeing) and authored a book, The Winter Athlete. "Combined with sitting at a desk all day, you end up with chronically compressed connective tissue and tight, restricted muscles in your shoulders, hamstrings, hips and lower back." The result: a kinked-up, hunched-over posture and a greater susceptibility to injury.
The antidote? A once-a-week shot of power yoga. Its dynamic mix of stretches, squats and presses, all done while struggling to maintain balance, leaves you with supple muscles, a taller walk, and increased strength under natural movement, what Ilg calls "functional strength."

Inclined Bench Press- Chest

2008-11-30T02:28:00.000-08:00

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.

Cable Crossover - Chest

2008-11-30T02:18:00.000-08:00

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

BENCH DIPS for Chest

2008-11-30T02:15:00.000-08:00

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

Sample Splits

2008-11-30T01:59:00.000-08:00

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

Workout Routines and Splits - weightlifting and bodybuilding programs

2008-11-30T01:55:00.000-08:00

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.

The 5-Minute Biceps Builder

2008-11-20T10:55:00.000-08:00

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.

Simple Training Technique for Bigger Biceps-2

2008-11-20T10:49:00.000-08:00

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

A Simple Training Technique for Bigger Biceps

2008-11-20T10:43:00.000-08:00

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.

Avoid Soar Throat, colds or flu

2008-11-19T11:07:00.000-08:00

Avoid Soar Throat,colds or flu by

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

Clear your throat

2008-11-19T11:01:00.000-08:00

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

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

b-fit

2008-11-19T09:45:00.000-08:00

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.

Heart Attack

2008-11-18T23:03:00.000-08:00

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!!

Daily Routine

2008-11-18T01:59:00.000-08:00

Fight Cough

2008-11-17T22:43:00.000-08:00

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.

My Story

2008-11-11T11:28:00.000-08:00

Stay away from Crash Diets

2008-11-07T23:31:00.000-08:00

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.

7 things not to do after meal

2008-10-07T08:26:00.000-07:00

Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

* Don't smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.

* Don't bathe - Bathing after meal will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Barrier BustersTwenty

2008-08-28T00:37:00.000-07:00

Barrier BustersTwenty-one ways to overcome the most common mental obstacles to getting and staying fit By Ben Kallen
We know that lots of things can stand in the way of your desire to get fit and turn regular workouts into a permanent fixture in your life. Fortunately, for each of these problems there are relatively simple solutions. Here are 21 ways to break down the most common mental barriers to a consistent, successful workout program and become the kind of guy who gets fit and stays there.
FITNESS BARRIER: MISSING MOTIVATION:If you're having trouble keeping your fitness plan going, this is most likely issue No. 1. "For most people, motivation is the main obstacle to beginning and continuing an exercise program," says Jay Kimiecik, associate professor in health promotion at Miami University of Ohio and the author of a new book called The Intrinsic Exerciser."In my experience doing research and interviewing ‘exercise maintainers,' I've learned that the people who are successful develop a strong enough passion for movement that they overcome the motivational obstacles others fall prey to.
You need to make a connection with the experience you have with moving your body."
Break on through:1) Decide what you're aiming for. Do you want to lose body fat, gain muscle, look better, feel better, be healthier, live longer, be a stronger competitor in sports--or any combination of those goals? Until someone invents a magic superpill, regular exercise is the only clear route to all of them.
2) Learn to enjoy the feeling of exercise. You can learn to take satisfaction from the work your muscles are doing--just as you do when playing any sport-- by being aware of the effort you're giving and the progress you're making in the gym. The endorphins don't hurt either.
3) Focus on the challenge factor. Working out allows you to learn new skills, progress toward new objectives, and gain mastery over your body. After every exercise session, congratulate yourself on having achieved something now, and taken another step toward your goal.
4) Pump up your energy. Instead of just dragging yourself to the gym, do something enjoyable to get yourself "up" before a workout, such as listening to fast music or taking a brisk run outdoors.
5) Hire a personal trainer to work with you, at least occasionally. He or she will help you work harder without injury, and having to pay for the privilege will help spur you to keep working out between sessions. You'll also learn new ways to approach your training--always a good thing for helping prevent the staleness that accompanies doing the same old thing.
6) Have fun with the guys. You can make exercise a social event by working out with friends. A competitive spirit will likely permeate the group, which will help you put on muscle quickly. Or you can train separately and get together with the guys afterward for, say, a postworkout meal.
7) Make it a game. Take up a sport you enjoy and aim your workouts at becoming a more effective competitor. Eventually, you'll probably find that gaining strength and stamina is enjoyable for its own sake.
FITNESS BARRIER: WANTING TO QUITThere's a reason health clubs are packed in January and half empty in March: Guys get excited by the concept of becoming fit, but often don't follow through when it turns into a day-to-day task that requires actually getting off one's duff and doing something about it. But while most men start to enjoy working out once they've made it part of their routine, many don't even get that far. "I don't think people really get hooked on exercise until they've done it for a while," says Daniel M. Landers, Ph.D., regent's professor in the department of kinesiology at Arizona State University. The point, then, is to get past those first few months.
Break on through:8) Hold yourself to a time commitment. When you start a new program, promise yourself you absolutely aren't going to quit for three months, the usual length of time it takes to turn your wish into commitment. By then, you'll have started experiencing some physical and psychological benefits, and you're more likely to keep going than you would be if you had stopped after a month.
9) Have a reward system.Do something that feels good following an exercise session, such as getting a world-class massage. Eventually, the enjoyment that comes from exercising regularly will become a reward in itself. The massage may become part of the ritual too.
10) Don't get down on yourself. The first time you have an impulse to quit--or miss a workout--don't beat yourself up over it. Instead, try to reconnect with the feeling of accomplishment you had when you started working out, and the sense of self-mastery that comes from taking steps toward your goals.
11) Don't let a missed workout spell the end. Every time you miss a session, immediately plan a new one--for the next day, if possible. Remember, it's easier to get back on the mental track by making up one missed workout than it is after missing five of them.
12) Go back over the goals you set out to meet when you first started. Guys who bail on a workout program conveniently allow themselves to forget why they started one in the first place. Don't let this happen to you.
13) Think of exercise as a lifelong habit, not an instant cure-all. If you want to be ambulatory at 85, not just have good abs in your 30s, exercise has to have a permanent berth in your weekly schedule.
14) Don't get discouraged by what seems like slow progress. No one goes from schlub to hardbody in a couple of months ... but you'll never get there if you give up now. Plan your growth in increments, and congratulate yourself for the progress you're making at every step.
15) Don't let impatience lead to overexercising. If you're tempted to work out too long or too often to speed things up, don't. Overexercising can quickly lead to overtraining syndrome and injury, and it won't make your muscles grow any faster. Keep in mind that rest, recovery, and proper nutrition between workouts are the keys to fitness and a great-looking body.
FITNESS BARRIER: ADHERING TO UNFIT LIFESTYLEGoing to the gym for an hour is a great start, but what about the rest of the day? Guys who are successful in a fitness program, and who stick with it over the long haul, are the ones who live fit lives. "The more you can get yourself to exercise, and the more others around you respond to that, the stronger your ‘exercise identity' becomes," says Dean Anderson, Ph.D., a sports sociologist and a professor in the department of health and human performance at Iowa State University. "And the more committed you become to thinking of yourself that way, the more likely you are to stick with it."
Break on through: 16) Get other people on your side. Let your friends and family know you're working out so they can encourage you to stick with it (and razz you if you don't).
17) Go shopping. Buying all the gym equipment and clothes you need will keep you thinking of yourself as an exerciser--but remember, unless you're really fit, no spandex. Of course, don't go whole hog on the expense side; start with what you need immediately, then add to it as you progress.
18) Junk the junk food. Stocking your larder with lean protein, fresh produce and complex carbs--beer doesn't qualify--will keep you energized and help you get the greatest benefit from your workouts. It'll also help you think of your body as a temple, and not the Temple of Doom.
19) Stop smoking, drinking too much, and staying out until 4 a.m. Tobacco destroys your cardiovascular system, drinking dehydrates you, and lack of sleep keeps you from producing enough of those muscle-building hormones. But beyond that, when you party every night, you miss out on that great feeling of being fit and healthy that exercise will bring you if you let it.
20) Feel the confidence. When you work out regularly, you end up boosting your self-image. That's not just because you start to look better, but also because you're accomplishing something, with visible results, every week.
21) Get physical all the time. What's the point of becoming fit if you're still going to hang out on the couch all day? Start discovering the physical benefits of being in good condition, from sports to hiking and camping outdoors to better sex. Once you've learned how much more fun your life can be, you'll never want to go back.

Back exercises

2008-08-28T00:35:00.001-07:00

To keep your back in good working order, and to develop both thickness and a V-taper, you need a comprehensive approach that works not only your lats -- those muscles you feel under your shoulder blades when you cross your arms -- but also commonly neglected muscles that help retract your shoulder blades and maintain your posture.
While many people rely on overhand grips, most back exercises should also be performed using a reverse grip in order to keep the muscles stimulated. The reverse grip offers at least two distinct advantages. First, it maximizes the stretch on rows and pull-downs by lengthening the lats slightly more than neutral (thumbs facing up) and overhand grips can. Second, it increases the activation of the biceps, which contract to turn your wrist into the palms-up position.
It sounds simple, but this plan can go a long way toward guaranteeing the long-term integrity of your back. Years from now, when you roll over in bed and feel like a champ instead of a punching bag, you'll thank us.

Inspirational Songs

2008-08-22T09:55:00.000-07:00

Boulevard of broken dreams - GnR

What I've done! - Linkin Park
Pappu can't dance
- Tangled up in Blue - Bob Dylan
- Ohio - CSNY
- Sunday Bloody Sunday - U2
- America - S & G
- I Can See for Miles - The Who
old songs like "Aane wala pal jaane wala hai","Zindgi k safar mein bichad"
the title track from the movie "Kal ho na ho"
"Ye hausla kaise ruke"
.
Mariah Carey's Hero

O palan hare - Lagaan
Chak De India
Until It Sleeps" by Metallica
Chaand taare tod laaun from the
megadeth--"Peace sells...who's buying?"
Jee Ke Deekha Soneya.."(Really gets me into a positive frame of mind..!!!)
euphoria
Jee Ke Deekha Soneya.."(Really gets me into a positive frame of mind..!!!)

'Dauda dauda bhaaga bhaaga sa' (from Chachi 420
Fix you is on of the song that will Fix You
Aashayen - Iqbaal".
Michael Danna (Prophecy) and Clannad.
SAy WaT u NeEd To SAy -John mayer...
living darfur ...
if ya wanna b bad u gotta b good - Bryan Adams
listen to a style of music called...Barock..Barokh...(Something like that)..
Creed-One Last Breathe..
Creed-Don't Stop Dancing
Queen - Bohemian Rhapsody

Fool's Garden - Lemon Tree (A feel good song)
from DJ Tiesto.
->10 seconds before sunrise
->Break my fall..
'Mad Mad World' by Gary Jules. It was composed for the movie Donnie Darko
Fix You - Coldplay . Simply the best.
"Numb" n "Breaking The Habit" by Linkin Park
Nara by E.S Posthumus ....... STRINGS - NAJAANE KYUN && KAHANI MOHABBAT KI
.Nara by E.S Posthumus.
Thirteen Senses singing Into The Fire.