Mercedes Benz Makes Bhumicka Singh Fitness Achiever Of The Year 2014

This is my PROUD MOMENT MERCEDES BENZ MAKES ME A CLASS ACHIEVER OF THE YEAR 2014 IN THE FIELD OF FITNESS 
Also features my success story is featured in AUTO CAR Magazine.

Thank you MERCEDES BENZ AND AUTO CARS Here i am holding the magazine.Thank you everyone who made this year so wonderful for me..PS More pictures and videos coming UP right here.Stay tuned

For all those who dont know im an actor starred in a bollywood film aap ki khatir directed by dharmesh darshan and the face of french perfume Giovanni bacci Paris www.giovannibacci.com.Also starred in a video by nakshtra diamond jewlerry on of the best in business.My passion for fitness made me take this up professionally.I know write health and fitness articles for one of the biggest newsletters in Uae called FIRSTFITNEWSLETTER.I also am a guest blogger at stylerug www.stylerug.net.My fitness mocktail is launched and up on the bar of menu of indias finest night club TITOS MAMBO so next time you head to goa grab my drink BHUMICKA'S PASSION .I personal train i give fitness consults and nutrition guidance and have come up with my own 30 mins ABS PROGRAM.Now featured as the achiever of the year in fitness 2014 life is good and blessed ..Keep reading www.bhumicka.com

Indian Cricketer Suresh Raina Chats Exclusively About Fitness,Training,Food And Style With Celebrity Fitness Expert Bhumicka Singh

This Celebrity needs no introduction.Meeting Him over a cup of coffee he is as charismatic as he is Talented..One of the most positive people his smile lights up the ambiance. He is a complete Fitness freak and talks about it with some passion and im completely Delighted to have him speak for my Celebrity Blog segment of www.bhumicka.com.As i write this article im wondering if my introduction will Do justice to him nevertheless here i go.He is an attacking left-handed middle-order batsman and an occasional off-spin bowler. He plays for Uttar Pradesh in all forms of domestic cricket and is the vice-captain of Chennai super kings in the Indian Premier League. He has also captained the Indian cricket team and is the second youngest player to captain India. He is only Indian to score a century in all three formats of the game. He is also the highest run-getter and has taken the most catches in the IPL.He holds the record for having played the 2nd most ODIs before making Test debut. He was a part of India's World Cup winning team of 2011.He also

• Becomes first player to score 3000 runs in IPL
  
• Holds the record of most no. of catches (52) in IPL.
• Second player (after Chris Gayle) and the first Indian to hit 100 sixes in IPL.
• Has scored over 400 runs in every IPL season.
• First and only Indian to have scored an IPL and T20I century (both were scored on 2 May in 2010 and 2013 respectively)
• Only Indian to have hit a century in the T20 World Cup.
• Third batsman in the world to hit a T20 century.

Highest strike rate in ipl history.348 (minimum 50 runs) Phewwwwwwww..Oh and very few know he is an extremely good dancer.I present You None Other Than SURESH RAINA who chats with me about his passion,discipline,fitness secrets and style and ofcourse we take some selfies on www.bhumicka.com

When Did You Start Your Fitness Journey? 
My Love For Fitness Started When I Was 13 and was studying at a boarding school In lucknow.I Became disciplined at a very young age From sleeping at 10 pm at night to waking up at 5 am which i did for 13 years of my life.I attended the early morning assembly and did the running rounds on the ground thereafter. For me fitness is about knowing my body and knowing what is best .Fitness means getting a good 8 hours of sleep,knowing what you eat and knowing what to workout.I love to eat a healthy breakfast and Drinking plenty of water and juices throughout the day.It is also important to be happy and enjoy life and surround yourself with positive people.You only live once and should live to the fullest.1 0 years playing for the Indian cricket team fitness is a very crucial part of my life

Tell us a bit about your training and Diet
I train with my trainer who is part of the Chennai Super Kings IPL Team.I am very active and practice a lot depending on my match schedule.I prefer homemade food like dal roti and when im on tour travelling i like eating Chinese,and plenty of sea food like lobster and basil fish.I stay away from fried food and junk.I make it a point to drink 4-5 liters of water each day to keep my self hydrated and fresh 

Who is your role model-
I admire Rahul dravid from our cricket team,Basketball Player Micheal Jordan And Boxer Mohammad Ali

What do you like to indulge in?
I keep a pretty balanced diet and very consistent with it.Even if i go out dining with friends i enjoy and keep my limits.As a kid i liked sweets and ate a lot of Jaggery but in present day sweets are very occasional and limited to Festivals.I believe if you indulge in 3000 calories you should burn off 4000 

What is your fav workout?
I like doing cardio and also going to the gym.I did have a knee operation a couple of years back which changed a bit of my routine to more lower body workouts.I love playing basketball,badminton and squash and love to add variety to my routine

Tell us a bit about your Dressing style off the field?
I like wearing Collar t shirt and jeans when its casual.If i step out into a formal environment i sport a jacket and even kurtas at time.

A tip for your readers and all your fans?
You should not listen to any one but your own body and mind.Fitness is about feeling young and energetic  at all times.You may be a millionaire but true wealth is fitness.Without good health all the richness is futile.Do  the hard work and do not believe in short cuts.Sweat it out religiously keep hitting the bar till you get success and do not give up.

Would you like to say a work or two about me?
Bhumicka you a doing a great job in the field of  Fitness.I know you are very disciplined and a true professional.I must compliment you that You are also an excellent dancer so keep up the good work.

14 Cardio Mistakes You Make Everyday !

Few people No one likes cardio enough to do it for fun. If you want to get the most out of your workout void these Major Mistakes the next time you get on a...

Treadmill: 
1. You amp up the speed or incline too quickly.Beginners should put in the time, not intensity, You'll feel pain in your calves, lower back, hip, and knees if you ramp things up too soon. Instead, alternate between running and walking
2. You race the woman on the next treadmill. For all you know, she could be an Olympic sprinter or training to run her fifth marathon. So relax and don't worry about what the people next to you are doing. Then proceed at your own speed to avoid injury and/or utter exhaustion.
3. You never change your pace or use those pre-programmed workouts. Interval training (aka alternating between sprinting and recovery — running slower or walking to reduce your heart rate) doesn't only make your workout more effective. It also keeps your head in the game, so you're less likely to half-ass your workout. Pre-programmed workouts make it easy to challenge yourself
4. You run at a zero percent incline. Gradually adding a 1 to 3 percent incline can help simulate outdoor running
5. You lean forward while you run. This prohibits proper knee bending and messes with your stride. Focus on keeping your shoulders stacked over your hips as you run

6.You hold onto the handles. Because humans run with their entire bodies, grasping the handles looks incredibly awkward. Even worse, it limits your range of motion and interferes with your natural stride.
 Stationary Bike:
7. You don't use the pedal cages or straps. When your feet slip off the spinning pedals (which they will), your shins will almost definitely take a beating.
8. You talk on the phone while you pedal. Just because your butt is in a seat that doubles as a cardio machine doesn't mean you'll get a workout just by sitting there. You have to put in at least a little effort. If you can have a full conversation while you pedal, you're probably not working out hard enough
Stepper:
9. You only use your calves and hamstrings when you climb. Guilty? Congratulations, you just robbed your butt of a perfectly good workout. Actively squeeze your glutes as you climb to effectively sculpt your tush
10.You support your entire body with your arms. To maximize the burn and avoid straining your back, only place your hands lightly on the railings for support, and let your legs do the bulk of the work
11.You look down while you climb. It's an excellent recipe for neck strain. Look straight forward to promote neutral posture and improve your balance.
12. Your handlebars aren't level with the bike seat.If the handles are too high, you'll strain your neck and back. If they're too low, you could injure your back and shoulders. The perfect position is level with the bike seat, 
Elliptical:
13. You don't slow down to change the song or channel. And you inevitably get whacked with a handle or lose your balance. Bad. Idea.
14. Your handlebars aren't level with the bike seat.If the handles are too high, you'll strain your neck and back. If they're too low, you could injure your back and shoulders. The perfect position is level with the bike seat
... Row Machine:
You generate power from your arms. "The majority of the stroke power should actually come from the legs, "The stroke is 60 percent legs, 20 percent core, and 20 percent arms." For a proper stroke: Begin with your knees bent and the seat pushed all the way forward. Then drive backward with your legs, engage your core to lean back to 45 degrees, then pull your arms to your chest. To return to starting position, straighten your arms, sit upright, and then use your legs to pull your body forward.
For more articles on Diet Bodybuilding Nutrition Log On To www.bhumicka.com You can also follow me on instagram@Bhumicka

Order To Look Like A Diva- Healthy Options When You Place An Order In A Restaurant Out For Any Cuisine Round The World

So My apologies that i have been away on for work and have not posted anything for weeks..But the good news is that this gave me a chance to review few things.I noticed that eating out for a lot of people is a problem and they tend to gain weight simply because they do not know the right choices.So here i am writing this article to help you order like a diva and make food choices that will never make you gain weight.Whether its Indian or Italian read on to know the best food choices 

 

Clues to Unhealthy Dishes

Thumbs Down:

• Fried, au gratin, braised, buttered, creamed, escalloped
• Hollandaise, cheese, or cream sauce
• In gravy, pan-fried or -roasted, rich, in butter sauce.

Clues to Healthy Nutrition

Grilled chicken vs. fried chicken. Broiled fish vs. fried fish. When dining out, look for possible code words to healthier food with less saturated fat.

Thumbs Up:

• Baked, broiled, grilled
• Poached, roasted, steamed
• In its own juice, garden fresh

No Substitutions? No Problem

What if your server says, "Absolutely no substitutions"? Try these 4 tips:

• Ask that fries be left off your plate.
• Peel the skin off fried chicken.
• Skip the butter.
• Drink tea instead of coffee with cream.

Healthy Chinese Food

Thumbs Down: Egg rolls, egg drop soup, fried wontons, Sweet and Sour Pork, and fried rice. They are prepared with lots of oil, sodium, and MSG.

Thumbs Up: Steamed or stir-fried seafood, chicken, bean curd, or vegetable dishes -- plus steamed rice -- for heart health. If possible, ask the cook to use less oil, soy sauce, and MSG

Greek Food to Savor

Thumbs Down: Moussaka, gyros, and baklava. You'll never lose weight eating them. If you're counting calories and saturated fat, get real about high-fat meats (like lamb and beef), cheese, and butter in these dishes.

Thumbs Up: Appetizers with chickpeas, eggplant, tomatoes, grains -- like hummus, baba ganouj, tabouli, dolmas. Also, shish kabob, chicken with pita, fish cooked in tomatoes.

Healthy Choices for Indian Food

Thumbs Down: Samosas and creamy curries. Many Indian dishes are full of high-fat ghee (clarified butter), coconut oil and milk. When you're eating out on a diet, read the menu closely.

Thumbs Up: Tandoori meats, vegetable or dal curries, and shish kabobs. South Indian food offers spicy vegetarian dishes -- with cauliflower, peas, tomatoes, eggplant, lentils, rice, and chutney.

Mexican Food Fiesta

At Mexican eateries, dining out is a party. But beware the lard and cheese.

Thumbs Down: Chips, fried tacos, refried beans, quesadillas, and chimichangas. They're loaded with saturated fat and sodium.

Thumbs Up: Start with black bean soup or grilled shrimp. Share chicken or shrimp fajitas. Try grilled shrimp or fish, with fresh salsa; chili verde (pork); or arroz con pollo (chicken).

Healthy Italian Food

Pasta is the essence of Italian dining. But it can be a saturated fat-and-calorie disaster!

Thumbs Down: Creamy, cheesy sauces (like Alfredo). Fried calamari, pastas stuffed with cheese.

Thumbs Up: Light sauces, like primavera (vegetables); marsala (wine, mushrooms, beef stock); marinara (tomatoes, onions, garlic); or clam sauce. Have minestrone for starters, plus a heart-healthy glass of red wine.

How Pizza Can Be on Your Diet

Follow these healthy eating tips:

• Order a thin crust.
• Pile on vegetable toppings, and skip the meat.
• Ask for extra sauce -- and half the cheese.
• Start with a salad.
• Stop after one or two slices, and take the rest home.

Healthy Fast Food

Thumbs Up: Grilled chicken, chicken fajita pitas, turkey sandwiches, baked chips, or frozen yogurt.

Thumbs Down: Jumbo burgers, fried fish sandwiches, fried chicken, tacos, French fries, potato chips, milk shakes, cheese, mayonnaise, bacon.

Some Fats Are Good for You

Monounsaturated fats: Substituted for saturated fats in your diet, they help lower bad LDL cholesterol and don't reduce good HDL cholesterol. Found in canola oil, olive oil, olives, avocados, nuts, and nut butters.

Polyunsaturated fats: Help lower cholesterol. Found in fatty fish, vegetable oils, and nuts and sunflower seeds.

Cutting Fat Can Help Weight Loss

Ask your server about healthy substitutions:

• A vegetable or fruit instead of French fries
• Skinless chicken that's broiled instead of fried
• Low-fat milk for your coffee, instead of cream

Fish Is Good for Your Heart

Fish is a healthy choice when dining out. Ordering seafood such as salmon and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts and edamame (soybeans).

Avoid Fried Foods and Added Cheese

Eating out often means getting too much saturated fat, cholesterol, sodium, and calories.

How can you spot the dangers? Saturated fats come mostly from meat and whole-fat dairy foods. Tropical oils like palm oil and coconut oil, and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol in the foods you eat increase your cholesterol levels.

Lean Choices

If you're counting calories and saturated fat, hamburgers, rib eye, porterhouse, or T-bone steaks don't score well.

Thumbs Up:

• Barbeque or grilled chicken, pot roast, meat loaf
• London broil, filet mignon, flank steak, sirloin tip, tenderloin
• Seafood, boiled shrimp, oysters on the half shell

Spotting High-Sodium Foods

Restaurant foods can be very high in sodium, or salt. If you are watching your sodium as many Americans need to, watch for:

• Foods that are pickled, smoked, in broth or au jus
• Cocktail sauce, soy, or teriyaki sauce
• MSG

Look for low-sodium soy sauce. And ask that your food be prepared without added salt or MSG.

Have a Heart

Some restaurants have tuned into heart-healthy eating. They offer low-fat, low-salt, low-cholesterol menu items, designated with a heart icon.

Don't confuse this with the favorites icon. That can be a flag for popular, fatty choices. One delicious heart-healthy option: A grilled fish filet, a natural source of omega-3 fatty acids.