Tips for Exercise

When I started out bodybuilding at the age of 17, 5 years ago, I was a skinny lad who stood at an impressive height of 6 ft2, and weighed an even more impressive…58 Kgs! My arms measured a pathetic 9 inches when I flexed my(non existent) biceps. Yes…I was the classic ’90 pound weakling’. Then, when I passed out of school, I took up weight training…tired of the jibes poked at me because of my weight.

Gradually, it became a passion for me. Weight training has enriched my life in many ways. My opinion is that every single guy over the age of 17 should hit the gym for a session of weights at least thrice a week. It builds confidence, determination, dedication and character. Exercise became an even more important part of my life early last year when I kicked the smoking habit and decided to clean up my lifestyle in general. Anyway, my purpose of writing this review is to inspire youngsters to hit the gym, and give them a few tested weight training principles that worked for me…. as my 17 inch arms and 118 Kg Bench Press will testify.

Most importantly, you must have DEDICATION. Once you make up your mind that you are going to improve your physique, let nothing come in your way. Everything is possible and I have seen miraculous transformations happen in front of my eyes in less than a years time…skinny people have beefed up…fat people have cut down… just because they had the correct frame of mind.

Train smart. Intense, short bursts of weight training work far better than those long, dreary sessions which last for hours…you do a set…chat with your pals….talk on your phone…watch a little TV….hit the weights again…chat with your instructor….hit the weights again….NO!It simply doesn’t work. When you hit the weights, forget everything else. Give a maximum of 60-90 seconds of rest between sets, and try to break the pain barrier my squeezing out those extra couple of reps. They are the ones that stimulate maximum growth. I generally train 1 body part once a week for about 20 sets for half an hour.

Rest is equally important. So is stress control…anger and stress release energy from the body and you wont be able to work out hard the next day. So stay chilled out. Your muscles don’t grow at the gym, they grow when you rest. Get 7-8 hours of sleep and meditate if possible.

EAT! Guys, if you want to be big, eat big. When I was bulking up, I ate 16 egg whites, 2 Liters of milk, 200 Grams of soybean and two whey protein shakes a day, apart from eating heavy at mealtimes. As a thumb rule, consume at least a gram of quality protein per pound of body weight per day if you want to make hard gains. I, of course am in a maintenance stage and so don’t quite hog so much anymore…but I used to. Egg whites, Soy, whey, chicken, dal are great sources of quality protein.

Don’t smoke or drink…this is very, very important. I used to do both and now I’m a teetotaler. There is simply no way you can do a heavy bench press with your head pounding from a hangover…or curl a 25 Kg dumbbell if you have smoke singed lungs. If you smoke or drink, quit. There is nothing manly or cool about these two habits. Real men don’t need to smoke or drink to cope with stress or enjoy themselves at a party…! . Real men are made of MUSCLE! I hope you agree.

These two habits drain out the energy from your body, and chances are that you wont be able to drag yourself out of your bed the next morning, let alone have the intense workout that I mentioned earlier. Take any famous bodybuilder. Ronnie Coleman…Franco Columbu…Tom Platz…all are teetotalers.

Supplement your body safely. Have extra B, C and E vitamins. I highly recommend Alpha Lipoic Acid(ALA) and Omega 3 Fatty Acids as well. Chromium Polynicotinate is okay for short term usage for ripping your physique a bit, but I do not recommend its long term usage. Take Ashwagandha or Ginseng(I recommend the former) as they both give you energy and help you control stress. Do not take anything that contains Ephedrine or Ma Huang unless you want to risk dying of a heart attack in the middle of a heavy bench press(ouch!). So stay away from RIPPED FUEL/HYDROXYCUT etc

I have never, ever touched steroids. Take steroids if and only if you want to be a muscular hulk with pea sized testicles, an unusual temper and the complete inability to satisfy you wife/girlfriend in bed. Do not…I repeat…do NOT take the steroid shortcut.

If you want a good pre workout zing, eat a piece of apple half an hour before your workout. Apples contain fructose sugar, which will give you the ability to train harder without running out of energy. A cup of steaming black espresso just before you hit the gym is fabulous as it gives you the right degree of ‘josh’ for your intense session, as well as hikes your BMR for that lean, ripped look.

Today, as a working man, I still take out an hour every morning to hit the weights.and I think all you guys out there should as well.

I’ll be back soon to write more on my favorite passion…. bodybuilding. Till then, cheers and happy lifting.

When I was younger I had a lot more time and energy and played tennis, volleyball, ran track and so on so was in fit condition. Over the years time was lacking, and the body groaned at trying to exercize.

If it has been a long time since you have exercized you will need to start very slowly. If you jump in and do too much your whole body is going to ache the next day and cause you to not be able to do it again unless you want to increase the pain. If your one that wants to keep on hurting you can keep going and sooner or later it won't hurt anymore but in the mean time you could damage muscles that have not been used in years.

As for myself I am not a fan of pain and I do need to get to exercizing as I have gotten very out of shape. It has been nearly 15 years since any form of heavy exercize has taken place.So I too have to start slowly.

Also exercize can be boring so you will want to try and make it fun cus if it's fun you will keep doing it.

Walking is great exercize. Start out by walking slowly. While your out there make sure you have on comfortable clothes and more so comfortable shoes. Take along a walkman and listen to some music, or take your cell phone and call some friends you have been meaning to call. You can also enjoy the scenery, clear your mind of what you have to do that day and just enjoy yourself. You may even get a friend to join you. Myself I prefer to walk alone with just some music and enjoy the scenery.

The best time to me to go walking is first thing in the morning. Grab some old clothes and off you go. It is the quiet time of the day and less traffic.

When you return hop in the shower or tub and get totally refreshed and your day will start off on a good note.

Like music? Turn some on and dance. Dancing is great exercize and it is fun. I used to go out dancing 3 nights a week and stayed very slim. But you can dance at home just the same. Either with a favorite fast tape or something like Richard Simmons sweating to the oldies. You may not at first keep up with the fast pace but just do what you can do.

A stationery bike can be fun. Place it in front of the tv and watch a show or even a movie as you lengthen your time out. I recommend starting with 15 minutes a day on this one for a few weeks and then increase to half an hour. This should be done every day or at least 5 days a week.

Think of walking to the store or work rather than take your car if you live close enough.

These are the 3 simplest exercizes that I can think of and they are not that time consuming. You will want to work up to 1 hour a day but you can split that into 2 or 3 different things all during that hour or you can exercize twice a day for half an hour depending on your schedule but it is important to take time for yourself and do these things.

Are You Ready?

If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because'that's your natural, genetic, blah, blah, blah'?

Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency. It appears more difficult than it actually is; simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed.

Well, if not now, then when?

We all know(rather we think we know) the ways to reduce weight. Excessive training in the gym or starving(the diet fads) is not the correct way to do so.

Toning your body can be boiled down to a few very simple steps:

First, start eating PROPER -

The first key to gaining muscle and losing fat is eating correctly. Eating correctly means, not only the correct amount of calories, but also the correct amount of protein, fat and carbohydrates taken at the correct times.

Sounds very theoretical? Let me put it in simple and do-able words.

Our diet is the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss.

A few key points to remember:

Eat More Often?

To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of its survival mechanism involves storing and holding onto body fat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small amount of calories each day, eventually your body will think that you are in a time of famine and begin to slow your metabolism. Your body is just trying to conserve energy(calories) because it is getting so little nourishment. Your metabolism determines the rate at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories? especially fat calories.

Your body will always slow your metabolism in response to low calorie dieting. To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day.

Go on a fat loss diet -

If you have a high body fat percentage, the abs won't show no matter how much you work. Your diet should consist of higher protein intake, moderate fat and moderate complex carbohydrate. You should cut out all excess simple sugars, lower your dairy intake and eliminate excess saturated fats. To lose fat you need to eat fewer calories. You should create a mild caloric deficit when dieting. In other words, you should be using more calories than you are taking in from your diet. This way, your body has to get the extra calories it needs from fat stores(hopefully).

Needless to say, a?smart diet? consists of a little more of an effort?

Second, start exercising aerobically-

Perform some form of cardiovascular exercise on a regular basis - at least 3 times per week. It doesn't matter what you do(walking, running, cycling, aerobics, stair stepper, etc.), as long as it keeps your heart rate elevated for at least 30-45 minutes. This will speed your fat loss by elevating your metabolism, thus burning more calories.

Consistent Exercise(Aerobic and Resistance) -

Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but also you will be setting yourself up for chronic injuries from over training.

Perform Aerobic Exercise regularly?

To shed the fat quickly, aerobic exercise is essential - it is not an option. It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.

Any exercise that elevates your heart rate for about 30-45 minutes will do. Some prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing. When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks.

Finally, work your abs 2-3 times per week?

It's time to get real guys. You may have heard this many times before, but until you believe it in your heart and soul, I believe that it is worth repeating: No amount of weird exercises or machines will magically reveal your abs. The ONLY way to reveal your abs is to lose that layer of fat covering them. Now, the only way to lose the abdominal fat is by consistent dieting and cardiovascular exercise. Period. All those odd hanging, leg twisting; body-contorting exercises are no better than simple crunches.

Work your abs like any other body part.

The big problem is that intellectually, many people totally agree. However, emotionally it does not click. Doing marathon abdominal work or four or five different exercises daily wouldn?t help. Doing more to define your abs more? Targeting the upper, lower, inner and outer, left, right, etc?

Give me a break please.

Doing tons of weighted side bends trying to get rid of the love handles?

Hey - It won't work. You cannot spot reduce!

You can't pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas. Your body does not work that way. The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas.

Training them more than once or twice per week is unnecessary. More is not necessarily better.

Simple crunch(yes, crunches) and reverse crunches. That's it!

Contraction is everything when working abs. Remember that your abs work like an accordion, not like a hinge. So when doing crunches, don't concentrate so much on'how many' you can do, but instead focus on'how hard' you can contract the abdominal muscles.

Isn?t it simple now?

Now we know what all we need to do in order to get back to shape, we just need to remember 4 simple steps in life -

1. Decide on a very specific goal.

2. Educate yourself. You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort.

3. Plan and organize yourself. You must put all your great information into a training program that you will be able to follow everyday.

4. Carry out your plan. Follow your plan consistently, without fail until you reach your goal.

In a nutshell, the key to having a fit body is -

Be Consistent

This can be the difference between success and failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that come along with fat loss dieting. However, if you really think about it, anything in life that is worth having will cause some inconvenience before you get it. If it's not a priority, then fine.

Stop fooling yourself, and wasting your time. Stop whining about losing weight, and get on with your life. But, if you really want it, then make it a priority in your life, and do it. There should be nothing standing between you and your goal. Until you reach your desired bod

Seekers on the spiritual path are curious to know about Enlightenment. What is Enlightenment? I say, ‘‘Enlightenment is like a joke!’’ It is like a fish in the ocean searching for the ocean.

Once upon a time, there was a congregation of fish, who got together to discuss who among them had seen the ocean. None of them could say they had actually seen the ocean. Then one fish said, ‘‘I think my great grandfather had seen the ocean!’’ A second fish said, ‘‘Yes, yes, I have also heard about this.’’ A third fish said, ‘‘Yes, certainly, his great grandfather had seen the ocean.’’

So they built a huge temple and made a statue of the great grandfather of that particular fish! They said, ‘‘He had seen the ocean. He had been connected with the ocean.’’

Enlightenment is the very core of our being; going to the core of our self and living our life from there.

We all came into this world gifted with innocence, but gradually, as we became more intelligent, we lost our innocence. We were born with silence and as we grew up, we lost the silence and were filled with words. We lived in our hearts and as time passed, we moved into our heads.

Now the reversal of this journey is enlightenment. It is the journey from the head back to the heart, from words back to silence; getting back to our innocence in spite of our intelligence. Although very simple, this is a great achievement.

Knowledge should lead you to that beautiful point of ‘‘I don’t know.’’ The purpose of knowledge is ignorance!

Proper exercise will help u get in top physical condition & allow u to Change Ur Attitude!

U need to make exercise an important part of ur life. The values of exercise has been proven again & again. Make it a point to exercise at least 4 times a week & for a minimum of 30 minutes at a time. Never take more than 2 days off in a row unless u are sick or physically unable to exercise.

Throw out the'no pain, no gain' theory. It's wrong! Pain is ur body's way of telling u something is wrong. Don't ignore it. Obviously, when going beyond fitness & testing urself, u will encounter pain & need to overcome it. Eg: training for a marathon.

It's important to have the'base training' before getting into the advanced training. U don't start training for a marathon a month after u started running. The base training develops the body & gets it ready for extensive training.

More importantly, u learn to'read' ur body. Is the heavy breathing due to pushing ur body or could it be the beginning of a heart attack? U might want to know that.

The base training also allows u to go beyond regular training with less chance of injury.(Less chance - pushing into this type of training definitely increases the risk of injury)

Exercise is important. Do it correctly & u can do it for the rest of ur life.

Here are some general exercises to help keep the rest of ur body firm. U can choose the ones u like & combine them with some weight training. General firming type exercises are very important to runners.

Toe Raises

Want some impressive looking calves? Here's how to get them.

Start out simply standing on the ground flatfooted, toes pointing straight ahead. Hold on to something to balance urself, & begin raising up as high as u can on ur toes. As with most exercises here, u will do them slowly. Lower urself to the starting position, then repeat. High reps are best here. Try to work up to at least 25 reps. Then add sets, 2 - 3.

To make this a little tougher as u progress, do them 1 leg at a time. U can also turn ur feet in & out in order to work different parts of ur calves. A set of 25 reps with feet pointing forward, then out, then in, would give u a nice workout.

For an even tougher workout, & to really make those calves grow, place ur toes on the edge of a 2x4, or on the stairs, & lower the heels as far as possible. Then raise up on ur toes, again as high as u can, & repeat. Again, 25 reps is what u'll be shooting for. This will really make the calves burn.

But please, start out slowly. Don't do too many reps at 1 time in the beginning, or u won't be walking the next day or 2.

Wall Squat

(If this hurts your knees. discontinue!)

Stand straight with ur back pressed against a wall. Feet should be about shoulder width. Lower urself down into a sitting position, still leaning against the wall.(Be certain the front of ur feet are in front of ur knees. if not, move ur feet forward.) Hold this position for about 30 seconds, then return to the start. Gradually build up to 3 reps.

This will add some size & muscle to ur legs in a hurry!

Crunch

This is an exercise I personally hate. but it's a good 1 for those troublesome abs. Lie on the floor on ur back with ur feet up on the couch or a chair or something. Ur rear should be as close to the couch as possible. To ease the strain on ur neck, take a towel & fold it lengthwise, then place it behind ur head, grasping both ends. The back of ur head should lie comfortably in the towel. Lock ur elbows against ur side.

Now very slowly raise ur head & shoulders off the ground a few inches. Don't pull with the towel. Allow ur abs to do the work. And don't lift too high off the ground. u'll get a backache. Just a few inches will do. Squeeze ur stomach at the top & hold for a second or 2, then slowly lower urself back to the starting position. That's 1 rep. Work ur way up to about 25 reps. Remember to do these slowly & squeeze at the top. Ur goal will be 2-3 sets of 25 reps.

This sounds complicated the way I described it, but it's not. Grab the towel, put it behind ur head, lie down & get in position, & u'll figure out what I'm talking about. U'll hate me while u're doing these, but wait till u see the results.

Push-Ups

1 of the top overall exercises u can do with no equipment. But, do them correctly for best results.

Lie face down & place ur palms on the floor next to ur shoulders. Keeping ur back straight, push urself up until ur elbows are locked. Eyes look straight ahead. Tighten ur muscles & hold for a second or 2, then slowly lower urself down until ur body almost touches the floor. Repeat. Each time up & down counts as 1 repetition. Do as many as u can. Build yourself up to 3 sets of 20 to 25 repetitions.

Be sure to do this movement slowly & flex the muscles at the top of the movement. This will help build ur arm muscles, back muscles, shoulders, neck; what a terrific overall exercise!

Triceps Dips

I like this 1. It will tone up & build the triceps, (the back of the arms). Well defined triceps go a long way towards giving u that strong arm look.

A solid workout bench works out best; a chair works, but there's too much chance to topple over. I'll use a bench as an example; u can figure out what works best for u.

The bench is in back of u. Reach back & bend down until u can place ur hands on the bench, palms facing back, hands about shoulder width apart. Place ur feet in front of u; u'll be leaning on ur heels with ur toes pointing straight up in the air. Begin to slowly lower ur body as far as u can. U'll feel the strain on ur triceps. Push urself back up to the starting position, again, very slowly. That's 1 repetition. Do 3 sets of 10 - 12 repetitions. If u're ambitious & want to really get those triceps to grow, do 3 sets of 25 reps 3 times a week, with ur feet resting on a chair.

This is an outstanding exercise & 1 of my favorites. Remember, the secret is slow movements. If u don't feel pumped up after this 1, u are doing them wrong.

-

Fitness Tip

Stop beating ur head against the wall! If u are serious about losing weight & getting fit, u need to combine 2 training methods; strength training & aerobics. Aerobics, such as walking, running, biking, etc., should be done a minimum of 30 minutes a session, 3 times a week. U'll build a healthy heart & circulatory system & lose weight in the process. Strength training, such as weight lifting, body resistant exercises, cables, etc., should be done at least twice a week. U'll firm up & build muscle. Here's the kicker. Muscle burns fat. Build muscle & u'll keep burning fat while u're watching ur favorite tv show.(Of course, don't gorge urself at the same time).

IS STRESS MAKIN U FAT? then this article is all bout how stress jeopardises ur diet n what u can do bout it!

STRESSED? come on!.

just coz ur swamped at work, ur car broke down yesterday, n u've barely had time to breathe-much less make it to the gym-that does'nt mean u r stressed, does it?sure, u admit u r a little frazzeled-may b even cranky. but the last straw came this mornin, when u found out that u cant zip up ur favorite pair of jeans.

it may not have struck u, but it might b ur frantic lifestyle that's makin those jeans soo tight. research shows that stress can not only raise ur blood pressure n increase ur risk of a heart attack or stoke, it can add inches to ur waist line as well.

THE CORTISOL CONNECTION

all fat is not created equal.     there r 2 basic types:'visceral' fat, which is strored in the abdomen n    'perpheral' fat, which is stored in the hip-thigh region.

while women may agonise over their peripheral fat, visceral fat is more of a health risk n increases ur risks of heart attack, diabetes n other diseases.women tend to store more fat around their middles when they'r under stress.

REASON:they produce higher levels of hormones like cortisol.

HOW CAN U KEEP CORTISOL FROM AFFECTING UR WAISTLINE?

combat stress by exercising regularly, makin time for urself n takin mini breaks through out the day.

UR BRAIN IS HUNGRY:

do u turn to pasta or pizza when ur feeling anxious or down?

may b ur short on SEROTONIN-a brain  chemical that has been linked with depression.a lack of it can cause depression n may trigger a cravin for carbohydrates.when u eat carbohydrates, it actually can result in a restoration of serotonin back to normal.its essentially a way of self -medicating.

however this approach is far from fool-proof.if ur body cant convert the carbs into serotonin, it may b worth checkin with ur doctor.

its important for u to realise that ur desire for certain types of foods is not always triggered by hedonism!

BUT I DESERVE IT!

part of the reason stress affects ur eating habits may b due to the need  to comfort urself.

when ur stressed inhibitions r down.    ppl dont have the same staying power to make smart food choices.    they also use food to numb themselves n as a feel-good placebo.       ppl tend to associate stress with being nice to themselves n then they interpret that  to mean takin lotza liberties with food that they normally would'nt-maenin:eatin starchy, sweet foods, salty foods like french fries.

ppl tend to turn to'COMFORT FOODS' like potato chips, icecreams, cookies n pizzas  when they'r under pressure.      comfort foods tend to b foods that either remind us of childhood when weight n calories n health were'nt such an issue.

the problem is that they'r often high in calories n fat n we eat more of them than we should.

women often also use food as a distraction or to cope with feelings like lonliness, depression or anxiety.they use food to numb emotions that they don't want to deal with or they dont know how to deal with

THE STRESS SOLUTION:

undersatanding the benefits of overcoming stress-induced eating is the first step to takin action.

ppl need to view stress as almost the most critical n important time to feel in control.going overboard with food makes us feel more out of control.

SO HOW DO U FEEL MORE IN  CONTROL?

by takin care of urself, by doin things like eating healthfully, makin time to exercise n  keeping ur energy levels up instead of trying to escape ur problems through food.

remember too, that severely restrictin ur calories only adds to the stress ur under.

If uve just moved to a new home or have a full plate a t  work, it may not be the best time to resolve to loose that last 10 pounds.

it goes in both directions.U CANT OVER EAT N U  CANT UNDER EAT.

If ur feeling anxious, overwhelmed or tense, look for options other than eating.

-E-mail or call a friend,

• write in ur journal,

-take a shower or

• head out for a brief walk

-.or put on some favourite music-something that reminds u of ur happy   times.

if uve noticed that ur gainin weight, take a look at ur lifestyle to c if that could b the culprit.May b u just need to watch ur diet or work out more or

MAY B  ITS TIME TO SLOW DOWN!.

happy living!

ps:do comment n rate this article plz:)

I recently joined a health club.One of the equipment that I love working out on is the cross trainer. It is a system that replicates the running motions without going physically out in the open. No knee jerks, no hot temperatures(advantages of being in an AC gym), no pollution, only various options of physical fitness like hill, cross country, random, power work out and lots more. I will recommend every fitness enthusiast to use this machine. This machine can easily work out around 250 calories in a session of 15 minutes. Constant feedback in terms of heartbeats, blood pressure, speed, duration, level of intensity, graphical output of the future route and a cool down routine included make it a hot favourite.

Though building up a stamina to last for 15 minutes takes some time, the effort is worth the workout.

It’s ringing – Gosh, & I was just about to find the buried treasure in my dream. so loud!.ti ti ti .ti ti ti.ti ti ti Could somebody please turn it off? I open my eyes, look around. where is it? Where the heck is that alarm clock? ti ti ti .ti ti ti. Got it! .shhhh.

Quiet, peace. I wanna sleep again, but wait a minute. the sun is shining outside! I get up. where is my walkman & trainers?. Found it, a quick splash of water on my face & of I go. where to? Simple.to jog a bit.

½ hour later.

Bum bum bum( my loud steps on the stairs) . uuufffff

The house is still quiet, everybody except my dog is sleeping. The only thing I dream about now is a cold shower!

But finally I’m totally awake! Now nothing can force me to get back 2 bed! I feel great, worn out but great!

.

Yes yes, that was my usual wake up about a year ago. when I still used to train.:o)

Unfortunately, now the lack of time limits me, so I don’t do that every morning – since I started to work, each minute of sleep is too precious 4 me! Nevertheless I try to move as often as possible! Even if this movement means getting up from my desk to the coffee machine;o)

OK –reason of this review? Well.I guess that I wanted to show u the tendency of forgetting about our bodies, about our health, cause lack of exercises do affect your health! Yeah, yeah don’t be so surprised.

Is it beneficial? I mean is it really worth all this sweat? All this effort? After all when you exercise, your heart has to pump more blood to supply oxygen to your muscles, and simply it makes you feel tired!

And what’s going on in the world lately? Everybody is worried about SARS, AIDS, biological weapon, but we keep on forgetting about simple habits of ours, which can become a much more serious disease.

My point is that, all this junk food, stress and lack of movement, can cause a huge mess in your body. And I’m not talking about getting fat or lazy(of course that 2).

What I want to say is that we can get sick not knowing about it! For instance heart attacks, mostly they r caused by your improper lifestyle! It’s worth to think about it before you’ll reach for another burger, isn’t it? But nutrition is not the topic I wanted to write about.

My aim was to encourage u folks to a little bit more physical activity:o)

Generally speaking, I would like to show u a few tips, on how to keep'fit'.:o) Look at those hypothetical situations.

1.Your wife/hubby wants you to make pancakes for dinner, but u have noticed that u have ran out of milk. what should u do? Instead of persuading your partner that having pancakes for dinner isn’t a good idea & suggesting ordering a pizza, just put on your jacket & go get that milk! After all it will take u only 10 minutes to the nearest shop!

2.It’s April 27th and in 3 days it’s your sisters birthday & u haven’t bought her a present yet! And the worst thing is that u have no idea what to buy her! Try not to visit all net stores, just leave the office 10 minutes earlier, catch the earlier bus and try to look 4 something for her by yourself. I’m sure she’ll be more satisfied with something u picked up 4 her personally than with a CD or book, which she could order by herself in any Internet store.

3.You’ve got plenty of clerical work! For 3 hours all u have been doing is signing papers! U r fed up with it! Now! -  leave your desk behind for 10 minutes –(I’m sure your boss won’t mind). Get out of the building, breathe with fresh air for a while & come back to the office, but avoid the elevator, use stairs. As my friend used to say.'When u r fed up with mental activities do something what will improve your physical strength, & the other way round'. Wasn’t he right? Try it:o)

4.And now coming back to the jogging part. That would be a great solution. of course u don’t have to start with a marathon! You have to remember that when u r a beginner & start with a big amount of exercises, u’ll feel sore the next day! If you over exercise or exercise improperly, u can make small tears in the muscle fibers. Cause of that, various proteins & other material from inside the cell can leak out. Your immune system will try to supply the body with those substances so it will create a mild inflammation and u will feel it as next-day soreness. So if u wanna jog –it’s a great idea – do it, but do it carefully.

5.It’s Saturday morning – u’ve got a day off, just like your kids. Take them out somewhere & I don’t mean cinema or Mc Donald's. Go 4 a walk to the nearest forest or visit the swimming pool, I’m sure it will be fun! And how healthy by the way.

I could go over & over like this. The main reason of this review is enlightening u that physical effort is as much important as the mental one! When your body won’t be relaxed neither will be your mind!

Personally I can assure u that sometimes a lonely run is the best opportunity to think many things over. Not only does it reduce tension & stress, but believe me or not it can be real fun.

You don’t like to run? Hey! –take it easy, there is such a wide variety of other sports! Pick up one of them, basketball, cricket, tennis, aerobic.whatever! Just move.

Health is playing a major role in our lives! Am I right? After all what would life be without health?

There was a time when I use to go to the gym, lift weights, do ab crunches and get on the stairmaster. For some reason, I eventually lost interest in it plus the fact that I think gyms are swindlers. Yes, you heard me.they are swindlers in every sense of the word. In the US health clubs & gyms are notorious for ripping off customers.  If you stop going for any reason, they will still charge you by hacking into your bank account & all sorts of other outrageous things. So what do I do now in place of gym workouts? Well, three years ago, I discovered Hatha Yoga. Aside from being a 3, 000 year old form of fitness, beauty, and meditation; Yoga has helped me deal with the daily stresses of life & has made me slender & limber.

I attended Yoga classes a couple of times but I decided that I was a bit too clausterphobic for a group class so I started to work out at home instead of dealing with an overcrowded, sweaty gym. About 3 years ago, I discovered the beauty of working out at home with fitness tapes & DVDs. I'm a Scorpio so I'm very structured about my routine. I do Power Yoga(Ashtanga style yoga) 3 times a week and Pilates twice a week. There are many different types of Yoga but the Yoga I do is a fusion of Pilates, Ballet, and strength training. Pilates can best be described as a modified ballet type exercise. What tapes & DVDs do I use? I use the Karen Voight YogaSculpt tape 3 times a week. Karen Voight is probably the best fitness instructor in the world, in my opinion. Her tapes can be obtained at http://www.karenvoight.com or at Amazon bookstores online. On the days that I don't do Yoga, I do Pilates using the Jennifer Kries Perfect Mix DVD. If I had to bring one workout DVD to an abandoned island, this would be it. This has a great warmup & pranayama(breathing) section as well as terrific firmimg tips. You can order her DVDs & videos online at https://jenniferkries.com. She is a great instructor and has perfect presentation. Of course there are times when I want to do it all: My abs, back, arms, legs, and butt. The solution for all my body firming needs PLUS Yoga can be found  with Beth Shaw's YogaFit Workout tape. She is very detailed & her brand of Yoga is more challenging than the previous ones mentioned. Beth covers it all from breathing, warmup, the poses, the cool down, ect. In fact, if you feel overweight & out of shape, I would suggest you do this tape for three weeks or more to get the desired results. You can get her tapes at https://yogafit.com. Lastly, please don't start ANY fitness routine without first consulting your family doctor.

Also, exercise isn't the only component to a healthy body. Your diet must change, as well. I am in complete agreement with Dr. Shafique about eliminating salt, sugar, and heavy starches from your diet. In fact, I have also eliminated dairy foods, as well. In Ayurvedic terms, I am a Vata so I really don't respond to dairy foods or cold foods too well. I drink lots of soy milk for protein. If I must have rice with my meal, I limit it to once a day and in half a cup.a small tea cup. And lastly, no matter how many fitness tapes, DVDs and time you have, it won't help if you are not motivated. The best way to get motivated is to find a fitness partner like your sister, brother, mom, in-laws,  ect. You can also go at it alone and get an online fitness buddy to keep track of your progress. Don't EVER give up. The reward of having a fit mind & body are great & it's something that will stay with you forever.

Hi, this seems to be a common interesting topic and thanks for the person, made me to write with this.(at least a few words). For a healthy person, these have been the golden rules that govern daily eating and exercise routines** drink 8 glasses of water.make carbohydrates the foundation of your diet.eat 5 servings of fruits and vegetables.exercise for 45 mins.strech before working out. But these rules have come under question. some have turned out to be myths. I will sress that the numero uno rule of food and fitness is to make moderation a habit.

Most important rule is exercise for 45 mins daily. make that double time .if you thought squeezing in a 45  min  work out was tough, brace yourself. I call for an hour a day of moderately intense exercise. the new figure is on energy expanded by people, who maintain a healthy weight. the guide lines say the hour can be broken up over the course of a day and can include routine activities, such as climbing stairs. moderate activity is defined as walking at 4 mph for about an hour. people with more vigorous fitness routines such as jogging should aim for 20-35 mins sessions at least four days a week. To meet the target .one will have to examine their lives and build in time for fitness……….

I appreciate your comments.(since I am a fresher to this great site!)

If you ever have, or are suffering from back strain or sciatica(as I sometimes do) then the following exercises I got from my doctor can help ease the pain. The McKenzie Exercises are said to strengthen the back muscles in time, thus reducing the chance of having to suffer the agony.

EXERCISE 1

Lie face down with your arms beside your body and your head turned to one side. Stay in this position for about 5 minutes, making sure that you relax completely.

EXERCISE 2

Remain face down, but now place your hands in the position you would adopt for “press-ups”.  Press the top half of your body as far as the pain will allow, remembering at the same time to keep your hips and legs hanging limp and to sag in the lower back. Then lower yourself to the starting position.  Repeat the exercise, moving higher each time so that in the end you are as high as possible with your arms as straight as possible.  You must repeat this exercise 10 times per session, spreading the sessions evenly 6 to 8 times throughout the day.

EXERCISE 3

Stand upright and place your hands in the small of the back, bend backwards at the waist, using your hands as a fulcrum and keeping your knees as straight as possible, the return to the upright position.  Repeat the exercises 10 times and do 6 to 8 times throughout the day.

EXERCISE 4

Sit on a stool or bench of chair height, or sit sideways on a kitchen chair.  Allow yourself to slouch completely.  After being relaxed for a few seconds in this position draw yourself up and accentuate the hollow in the small of your back, after holding this posture for a few seconds let yourself sink back to the slouched position.  This movement from the slouched to the upright sitting position should be done in such a way that you move rhythmically from slouched to straight repeating 15 to 20 times per session and this must be done 3 times per day(preferably morning, noon, and evening).

It is important that the movements are done to the extreme ends of your range.  With this particular exercise you have now learned how to find the extreme of the good sitting position.  It is not possible to sit for long periods in this way, as it is a position of strain to your back.

EXERCISE 5

Lie on your back with your knees bent up and feet flat on the floor or bed draw both knees to your chest.  Place both hands around your knees and pull your knees firmly but not suddenly against your chest.  Then lower your legs and return to the starting position, remembering not to straighten your knees whilst lowering your legs.

This exercise should be repeated 10 times per session.  The session should be spread evenly 6 to 8 times throughout the day.

WARNING

Do not continue with any of the above exercises if your symptoms are much worse immediately after exercising, and if they remain worse the next day.  If any of the exercises produce or increase leg pain below the knee you should stop them.

All in all these exercises do help my back pain to be eased, and I shall keep on doing them.

In todays busy schedule of work. Health is still playing a major role on our minds as we see things around, people are still very health concious and talking of being fit is like an inthing, with the amount of health clubs and walking & jogging parks taking shape in & around the vicinity of our residence & office.

Yes health is very important as the old saying goes'Health is Wealth' but this can be done only when we mentally prepare ourselves for our own fitness as temptations galore. Exercsing is NOT THE ONLY way there is much more that goes before & after & may be with it.

I feel

# Health should be Looked as Long term Investment.

Fighting FAT is an enduring commitment - Not a ONE TIME exercise

# Turn exercise into a Hobby:

Get INVOLVED, look beyond jogging or running- join a dance class, work out on your cycle while watching your favourite serial or TV show, take your pet for a walk. In short exercise various options

# Exercise everyday:

In forms that suit you, exercise need not always make you sweat but should  destress  and recharge you instead.

#Be a Careful Eater:

Dont go in for meats only, also eat food that is rich in fibre for eg. fruits & vegetables

#Dieting doen not mean deprivation:

For a certain amount of time you could deny yourself your favourite food but sooner or later you are going to crave for it again.

Favourite food should be Cutting Back - - not Cutting Out.

#Carefully plan the preparation & presentation of food:

Include Salads and foods which are less fatty and oily. Instead of stocking up FARSAN(Junk Food as said), keep some fresh fruits around.

#Eat Early:

Most people eat their major meals between late evenings and midnight but eat very little during the day. This is wrong. You need most of your calories and energy during the day while you are active, so you should eat 70% of your food during the day.

#Eat & then SHOP:

If you shop on an empty stomach you will end up buying more than you need. Everythiing looks as appealing & Appetizing

# Dont go Overboard:

Trying too many things at the same time can misfire. The goal is to keep Healthy and Fit without giving up Fat entirely, but to eat less of it. In a few weeks no one is going to Notice YOU anyway.

I think the above is as essential as any daily routine exercise. We all want to flow with the tide. Joining a Gym is like a Must or should I say a necessity cause everyone around only talks about that, and we as individuals do not want to be left behind.But are you doing this to be with friends or Self? You have the answer.

# Meditation:

If possible try and mediate and keep silence around you for atleast 15 minutes, you will see the difference.

# ITS ALL IN THE MIND:

IF YOU THINK YOU CAN - YOU WILL & YOU CAN

So Heres wishing all the readers a Happy Start to a Healthy Way- Try it. And Afcourse without a DENIAL- KEEP HAPPY & SMILING.

Beauty has always been recognised the world over.In today's world the defination of beauty has changed.Today a women is considered beautiful if she possesses good health.To be beautiful and healthy we need to take proper diet and exercise.

Exercise helps us to get into top physical condition and keeps us fresh and refreshed the whole day.Any form of physical exercise helps to control cholesterol and blood pressure.It also reduces risk of diabetes and cancer.Apart from having calorie burning, stress-relieving and muscle building benefits it also prevents heart diseases.It also helps us to lose weight from our problem areas which are mainly hips, thighs and stomach.

To loose weight any  person who combines diet and exercise will be able to maintain it.without exercising we will put it back.

Close your eyes and visualize yourself at the weight you want to be.Self-visualization is an extremely powerful tool give it a try.You are not losing weight for the sake of losing weight you are working towards an experience you will feel after the weight is gone and you really dont know how great it is till you get there.Turn on the mental switch that says you are going to lose weight.

Here are some tips for exercise-

-

1)First of all before starting your exercise programme weigh yourself.

2)Set reasonable goals, unrealistic expectation will only disappoint us.

3)Wear loose and comfortable clothes and shoes while exercising.

4)Make it a point to exercise atleast 4 times a week for a minimum of 30 mins at a time.Never take more than 2 days off in a row unless you are sick.

5)Exercise atleast 2 hours after a meal.

6)Warming up before exercising is very important to prevent injuries it should be done for about 5-10 mins

7)Exercise should be done at a comfortable pace.

8)The intensity should be gradually increased.All major muscles in our body should be exercised.

9)Drink lot of fluid as dehydration is quick.

10)Cooling down is equally important after a workout.

Everyone will say it is good and even I know but I am quite lazy when it comes to this.

I will do everything enthusiastically (ofcourse eating icecreams with more interest) but when it comes to exercise that's it find ways to escape it always.

But sometimes when I get a thought that I should reduce I will immediately do for a week then stop. one of my friend gave me Skipping rope as a gift n asked me to use it. after taking that first I said u gifted me that n expect me to use it and I said high hopes with a smile. Then again my friend asked me later wont you use it then I said u gave it so surely I will use it.

From that day I want to use it daily but daily I will find some reason to escape. It's three months I got that gift and  I used it atmost for one month. I want to use it and now I took an oath to use it daily. If I dont do skipping then I will do walking on terrace. Somehow I will manage to do some sort of exercise to keep up my word to my friend. But now I have decided seriously to use it because recently my friend asked me again if you are not using then I need it then I said no I will use it. So, I will use it now daily.

Here ends my skipping story but what I want to tell is If you have good company then you can always make it big in anything. You need not go to gyms only just do daily walking or skipping n it will show good results which I myself experienced.

So, the lesson I learnt is if you want to eat more ice creams ( I like them a lot) I should do exercise daily.So make habbit of exercising daily n getting up early which starts and ends your day very nicely. SOmetimes you can skip if you are very tired (not daily)

Then that's all my advice is exercise and eat what you want then no probs when you are young or old!!!!!!!!!!!

Thanks to my friend once again for the nice gift and encouragement!!!!!!!!!!

bye!!!!!!!!!!

Too tired for the gym? Too busy? Enthusiasm fading? WHAT NONSENSE!

Summer is here and you want to look and feel good don’t you? Well read the following tips and get your arse in to gear!

Workout with a friend

Train with a friend or partner. Exercising with a friend is likely to make you more successful at exercising consistently. You will get to know each other’s routine and can comment on each other’s performance. You may find that you are motivated by the fact that your friend is doing a certain exercise, and you feel you have to do what they do to keep up. It adds a certain competitive edge to your workouts that will get you going and it’s all in good spirit!

Also, knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!

Build a routine

Get your body and mind used to a routine. Try to exercise first thing in the morning, every morning(I know its hard to drag yourself out of bed but it’ll be worth it one day!). Our bodies were made to be active on a daily basis, and when we are active, all kinds of wonderful things happen. We can even get healthy and fit! People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. Its all about going to bed half an hour early and waking up half an hour earlier than you normally would. It doesn't have to be a huge workout everyday. Just get out there and take a 30-minute walk!(If you have a dog, make its day and take it for an early morning walk!)

Once you get into a routine it will become like second nature to you and you will find that it’s actually very difficult to break!

Make your workouts enjoyable!

Have fun whilst working out! Don’t let it feel like a chore!

If you don't feel like going, go anyway - but make it enjoyable. There may be days when you are just really not in the mood. If that is the case then do something low impact like swimming, and then follow it with a sauna and Jacuzzi perhaps. This is better than slouching on the sofa at home in front of the television…

If you are a walker, you may want to get a good cassette or CD player to listen to music or books on tape, etc. If you are exercising indoors, set up a TV so that you can watch it while exercising. Alternatively, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you! You are much more likely to exercise consistently if you enjoy it.

Get your moneys worth

Sometimes I don't feel like going to the gym, but the thing about paying for a membership is you want to get your money's worth, so you keep on going.

If you pay monthly fees to use the gym then this will also motivate you to get your moneys worth for the month. You have paid for the facilities so USE THEM!

Monitor your improvement

If you look for improvements it encourages you to keep going. See results and get compliments. That's really motivating! GO FOR IT!

Personal Trainer/Training Regimes

Many gyms set up training regimes to push you, and the advisors will help you, and it's less expensive than a personal trainer. You make an appointment, so you have to go, and then they push you harder than you would ever push yourself, so you get a much steeper curve of improvement. This is worth looking into if you are really serious about getting into shape and want fast improvements.

Set yourself goals

Set yourself short-term and long-term goals. You have to know where you are going in order to get there. Short-term goals can be as frequent as every workout. Challenge yourself each workout. For example, try to lift more weight or do more reps or cover more distance in a given time than you have previously done. This way you will have something to aim for each workout and this makes it more fun and gives meaning to each workout. Accomplishing all these small goals will eventually lead to hitting your big goals in the long run.

Write down a goal. I found that going to the gym without a clear goal in mind doesn't get me anywhere. When you write down your goal in a place where you see it everyday, it is a constant reminder in where you want to go.

Another pointer is to remember how you are going to feel and look once you reach your goal!

Know the benefits of exercise

We are more motivated to do things that we will benefit from. The more we benefit, the more motivated we are. For example, if I told you I'd give you a million pounds to take a 30-minute walk tomorrow morning, would you do it? Of course you would! The benefits of exercise are not quite that compelling, but they are pretty motivating! You will benefit tremendously from consistent exercise. For many people, that's very motivating!

Here is a list of reasons that I put together to highlight how you may benefit from regular exercise:

· When you can run up the 3 flights of 10 steps to your office and not be out of breath when before you couldn't.

· Realising that you are no longer worried about your waist size when looking in the mirror because you look GREAT!

· When you are naked in front of your partner and don’t feel self-conscious! And being able to wear minimum clothes on holiday without being embarrassed about how you look!

· When other gym users and staff start treating you like a regular and new gym users ask for your advice!

· Having a lots of people tell you that you look GREAT!

· You may look younger from what you want people to think that you are.

· Shopping for nice clothes is no longer a task but a pleasure as you now have a wide variety of clothes that can fit you.

· Money saved from not boozing/smoking/eating junk can go towards something great and fun, or even towards that holiday to a sunny beach in the Caribbean for you to show off your body.

All of the benefits are great when you think that all you have to do is about 45 mins a day, which truly is not too hard.

MY THOUGHTS

You know that feeling when you say you are going to do a workout or run, then find a reason not to, sleep in…work late…whatever! You feel guilty for a bit, and then think, 'I'll do it tomorrow!

I used to do that, until I actually started going. It takes willpower too, but if you go once, and don't push yourself too hard, you will be dying to get back out. Also, I always finish my workouts knowing that I could do more, then, when I tell myself that I could have done a faster time, or longer distance, I am more motivated to beat my target next time.

One thing that I have found is that is once you go to the gym, you see people that are already in great shape and that is motivation in itself.

If I feel like I can't be bothered, I make myself go by reminding myself that it is only one hour out of the whole day. And when people comment me on how much I have changed or how good I am looking, I know that it has all been worth my efforts!

END QUOTES:

'Action leads to motivation, which leads to more action'

”The more you do, the more you'll feel like doing; but doing something comes first.”

An optimist goes to the window every morning and says, 'Good morning, God'. The pessimist goes to the window and says, 'Good God, morning!'

All you need to start jogging is a pair of sturdy shoes and you can be off. For people who are not inclined  towards physical activity, maybe a couple of street dogs to chase you might just do the trick.

Jogging is easy to do, requires little equipment, is convenient and can be loads of fun. More importantly, it gives you all the benefits you get from aerobics without that much effort.

The benefits of jogging are immense. You can jog at any time of the day, morning, noon, or evening - that suits your schedule. It also does not require company as in other sports, though you can ask your friends or partner to jog along. Nor do you need any special coaching or new skills. Jogging is absolutely non-competitive, relaxed and free from strain. It is ideal for those who feel the need to be just a little more energetic than merely walking. Jogging has no age limit - even kids can jog.

Jogging is easy to do, but has immense health benefits. It results in improving the physical condition of the heart, lungs, circulatory and digestive systems. Your heart muscles get strengthened and as a result they pump great volume of blood with a more powerful, slower beat and therefore lasts longer. Jogging also builds more efficient blood vessels and an increased capillary network as a whole. This, of course, lowers the blood pressure and reduces cardiac stress. It is an active way to avoid osteoarthritis, particularly of the hip joint and a practical, sure-fire way of delaying the ageing process.

Getting Started

Well-begun is half done. This is especially true when you are beginning a fitness routine. If you plan your routine meticulously and prepare a detailed timetable, chances are that you will stick to your routine and reap the maximum benefit of your fitness plan. Before you get started, you need to keep in mind some basic points.

Don’t rush

Never rush into a jog. In the beginning, it is best to limit yourself to fast walking interspersed with brief jogs. As the muscles, joints and ligaments become accustomed, they will be better able to handle longer or more frequent jogs. Make a progressive jogging plan and get used to the exercise gradually. Build up so that you can run 20 to 30 minutes a session, at least four times a week.

When to run

You should choose a time that fits in most easily with your schedule. However, avoid running within 2 hours after eating. In summer, jog in the early mornings or evenings to avoid heat-related problems like dehydration, heat exhaustion and cramps.

Where to run

You can begin and end at your own front door. But for most people running in circles takes away much of the fun and tends to become monotonous. It's more fun to run in parks, dirt tracks or even the highway. Try and invent your own routes and vary them to lend variety to your routine.

The surface

Be careful of the surface on which you jog. The worst surface is concrete, found on the pavements in almost all major cities. A smooth grassy field or a dirt road is probably the best to run on, but be careful of the hidden potholes. Or else stick to the side-paths along the road. Pick a course, which is fairly flat. A very hilly terrain may place too much strain on your legs and lungs unless you are a competitive runner.

Be careful

Take care of hazards like traffic and movement of animals when jogging on the roads. Avoid accidents with automobiles at all costs. In fact, always try and run opposite the traffic.

Clothes

Your jogging pants need to be comfortable, reasonably loose and suitable for the time of the year. In summer, shorts and a T-shirt or a vest will be enough. Tracksuits are not essential and their use in hot weather may even trigger heat exhaustion apart from the discomfort they may cause. They are ideal for winters. If it is very cold, several layers of clothing are better than one or two thick layers because they help trap the heat.

Shoes

They are the most important item in the jogger's kit. Care must be taken before buying shoes for jogging. Here’s what you should always remember:

a) Cushioning: The most important aspect of jogging shoes is the cushioning that they provide. The harder the surface, more cushioning you need in your shoe. The cushioning should be of good quality material and retain its resiliency for 1, 000 km, which is roughly the lifespan of a good shoe. Avoid shoes with interior stitching as they can cause blistering.

b) Stable heel: The shoe must have a heel counter, which means that heel must be stable and wide.

c) Firm sole: The sole should not bend at the heel but should be flexible in the front and bend freely at the ball of the foot.

d) Good fit: They should not be tight. Try wearing them with socks before you start running. The shoes should be wide enough to take the whole foot without any overhang.

What are you waiting for now that you have got everything you need for your jog? Get, set and go.

Lets say “Every day, in every way, we are getting better & better'.

Why Exercise:

Walk down any street on a Sunday morning & count the number of people tinkering with their cars to keep them in good condition. But alas not many people will even dream of doing the same thing for their own body, unless & until suddenly they become ill or have aches & pains. Our body is the most perfect machine(or it should be). Therefore, we should try to maintain this machine in the best possible way. What you may ask, is a young commerce student like me doing writing a review on how & why to do exercise…. Well, the answer is simple: good health ought to be everybody’s concern & not solely of any doctor.

Results you may want:

How much? How long? These are 2 important questions that every beginner asks whenever they find interest in exercise. There are 3 types of people in this world & they are as follows:

1)People who want to gain weight

2)Who want to reduce weight. &

3)People who doesn’t care about their body & health.

You may train or do workouts depending on what you are hoping to achieve. If your aim is to make a good physique with first-class health & muscles(not like those big bodybuilders) then doing exercise for more than 60 mins a day is enough.

Ok, now for some useful tips:

1)The first thing I would advice you all is to take a photograph of yourself in your bathing costumes & keeps it as a record. It will give you something to look back on & laugh over in a few months time when you have earned your new physique….

2)Having a strong will power is very essential during any exercise routine. A high-quality coach or a good exercise partner is also necessary for giving motivation.

3)Do not try to work out everyday with heavy weights. The best results come if you exercise every alternate day.

4)Exercise should be carried out in a warm well-ventilated room & you should always wear supporters.

5)Always start your exercise routine with some free hand exercises. Spend atleast 20 to 25 min doing free hand exercise.

6)Exercise should always be carried out in the evening time. Though, doing exercise in the morning is not hazardous for our body but it’s still not advisable & this is because our sugar level & nervous energy are both low during the morning time.

7)If you want to make bulky muscles train with heavy weights & do less repetition of the same. But if you want a body like Bruce Lee then train with lighter weights & do higher repetition of each exercise.

8)We should always perform exercise with a full & correct movement of our body muscles as we may soon get minor joint pain is we perform exercise badly.

9)Drink as much as water as possible.

10)We should  finish the training session with a feeling of exhilaration & not in a state of exhaustion.

11)Your exercise routine should consist of at least 5 exercises& these exercises should be performed in a set of 3.

12)Never rest for more than a minute during 2 sets of exercise.

13)After you have finished with your exercise routine take a warm bath or a shower as it will help to cool our body temperature.

I hope my tips will be of some use for my friends out here & if you still don’t have interest towards building your body or keeping yourself fit then be ready to lead a life of misery.

Life’s not just being alive, but being healthy.

-Martial(Roman poet).

How does one get the perfect balance of mind and body? With the daily pressures of work, family and home, it is very essential to make plans. Of course, plans can always be modified. One such important plan for our lives is exercise. Exercise is very essential on a daily basis. Then it becomes a habit, part of our daily routine. But the first few days are the most difficult. To get up from the bed early morning and wear those shoes is the biggest obstacle resolved if one does accomplish it. Sometimes we need that extra motivation to get us moving. I used to tell myself I am going to exercise everyday and used to end up exercising only 3 times a week. Now that was a bad exercise regime I kept. As a result on the days I used to miss my exercise I would end up cranky.

On the perfect day, I would get up early seven days a week, put on my running shoes and religiously go for my run. That would do wonders for me and my attitude for the rest of the day, knowing that I had accomplished my fitness goal. Once you get started, it's easy to keep going. Most weeks I am only able to rouse myself from sleep and run an average of two to three days. The other days I do floor exercises or stretching while watching TV. I have realised that to plan a basic exercise routine is very essential. It lays the basis for a foundation for fitness. So I would ideally go for a walk, walk up the stairs, instead of taking the elevator(I still do that) around 45 minutes of physical activity everyday. People who are successful at maintaining a lifetime of regular exercise look for opportunities to move. For them something is better than nothing. They vary their workouts to stimulate increases in fitness levels. To them, exercise is a priority. For every excuse that prevents you from taking action, there's an equally compelling reason to just go ahead and do it. Statistics too show that fit people are also eight times less likely to die from heart disease. It helps us keep good quality of life.

What is important is to make exercise a habit. A routine in our lives. Something like brushing our teeth. Something that we just get up and do. And feel good about it. It is important to make the appropriate time for exercise. To make exercise a habit, it needs to be on the agenda in a specific time slot, not on that'to do' list that you turn to'when you have a minute.' As far as making exercise a habit, however, science is on the side of the early birds. People who work out in the mornings are much more likely to stick to their programs than people who leave it until later. No matter what time of the day you don your walking shoes, keep it consistent. Once you figure out where you are going to put the exercise in your day, figure out what kind of workout you're going to do in that slot. Then, be reasonable about how much exercise you're really going to be able to do five days a week, every week, all year long. And once you feel the benefit of it; establish it as a lifestyle.