Ladies---How To Not Look 45 At 30 Years!

Sometimes we are least aware but some beauty moves that we do can actually damage our hair and skin.

1.Not washing your face nightly. "By skipping this step, you're inviting bacteria, dirt, and oil to have a field day and clog your pores,Not only can this result in unwanted acne but leaving your makeup on for a prolonged period of time can also dehydrate your skin, making it look lackluster and highlighting any fine lines and wrinkles that you might have that otherwise wouldn't be visible if your skin was plump and hydrated.

2. Picking your face. "Regardless of whether you have a pimple or a spot of some sort on your face, do not pick it,Because the moment you do, the area will become red and even get infected and turn into a larger issue if you can't stop yourself, "Then, you'll be left with a big scar."

3. Introducing more than one beauty product into your routine at once. "You can get actually give yourself contact dermatitis — a red, rash-like allergic reaction —  if you start using too many new products on your complexion at once," she says. "To avoid this from happening, I recommend introducing any new products one at a time to be sure you're not allergic to any of their ingredients."

4. Skipping sunscreen. "A lot of young people are afraid that if they use an SPF daily they'll breakout, but the trick to making sure that's not the case is getting an oil-free sunscreen and using it religiously," Gerstner says. "The sun has it's own dangers that we need to be protected from, but its harsh rays can also cause scarring if you have or have had acne and don't protect your skin from UV rays. Contrary to popular belief, sunlight cannot dry up a pimple, so don't skip SPF because you think you're going to end up with clearer skin — it's just not the case." Try an oil-free one 

5.Using a foundation that is suffocating your skin. "If you're using a foundation that's too heavy, you can actually clog your pores," she says. "If you want coverage, you still need to find a formula that will let your skin breathe. If it looks or feels like it's caked on, then it's probably too thick for your skin and could end up causing breakouts with continued use."

6. Wiping your eyes like crazy to get your makeup off. "Be gentle when you're removing your makeup, After you've dampened a cotton ball with your remover, take a minute and let the makeup breakdown as you hold it against your eye before you start wiping it off. Rubbing your eyes ferocisously will only leave your eyes and the surrounding skin red and irritated. Worst case scenario: you could even cause a blood vessel to burst." 

7.Sharing makeup. Sure, she's your BFF but her bacteria isn't as friendly as she is. Stay away from sharing your favorite eye liner, mascara, any makeup you own with your friends, since each time you do it, you transfer bacteria. And since not all bacteria play well together, you could end up with an uncomfortable eye infection in exchange for your beauty-filled generosity. 

8.Never brushing your hair. "Brushing your hair invigorates the blood in your scalp, bringing it to the follicle,And the healthier the follicle is, the healthier and more lustrous your hair will look."

9.Copying ballerinas and pulling your hair back too tightly."Over time this can cause breakage to the hairline, since you're essentially putting a lot of tension on your hair at the root 

 10.Trying to bleach your hair yourself. "If you're trying to do ombré look or give yourself highlights at home, and your hair comes out looking more yellow than what you were going for, call your stylist,If you go out and buy another box, thinking you're going to give it another go, think again. You could end up frying off your hair and making it fall out in the end, which would be terrbile and unfixable."

Fittie of the month-Usama Khattak

So this time fittie of the month i decided to do things differently..Getting endless emails from Uk Usa Australia which i will feature in the coming months this month i present you some one from just across the Border-Pakistan.He's just graduated as an Architect from prestigious college National College Of Arts Lahore and his life totally changed when he got into fitness and then came the turning point and he started feeling beautiful.Very Proud to have him on www.bhumicka.com Usama Khattak Fashion Model Across the Border Pakistan

Turning point: My 'freshman 15's more like the 'freshman 40.' I was a huge emotional eater. I would eat when I was stressed, happy, sad—it didn’t matter. I felt embarrassed trying on clothes when I'd have to secretly ask the sales man to bring me a larger size. I felt drained from the life that I was leading, and I knew that if I didn’t make a change soon, my weight would continue to balloon and my health would suffer. I am proud to say that I changed my lifestyle by forming great habits and I've never turned back.

Weight-loss and muscle gain tip: There is no magic pill for getting fit. I learned this through my own trials and errors until I was finally able to kick bad habits and embrace health and fitness as a life.

Message for every one :"There is nothing impossible in this world you just need to give it a try "

SUMMER EXCLUSIVE-Magical Tips For Your Skin

Summer is here! Who doesn’t want to be outside,  sunbathing, swimming, playing catch on the beach  or just barbequing in the backyard? While summer  means fun in the sun, make sure you’re not getting 

too much of a good thing.  Avoid consequences of  overexposure to the sun like sunburns, premature  aging of the skin, wrinkling, and skin cancer, 

including melanoma by practicing proper sun  protection. The hours between 10 a.m. and 4 p.m.  daylight savings time (9 a.m. to 3 p.m. standard 

time) are the most hazardous for UV exposure

 Wear Sunglasses-Sunglasses protect your eyes from UV rays  and reduce the risk of cataracts. They also  protect the tender skin around your eyes 
from sun exposure.  ·  Wear sunglasses that wrap around and 
block as close to 100% of both UVA and UVB rays as possible.  

Protect Your Pout-Your lips need protection from the sun too and mostly this is what we neglect.We Never use Sunscreen On Our Lips.Quick Tip Used Lip gloss or lipsticks with SPF 15 or more to save your pout from the nasty sun

Take A Cold Shower-Hot showers after sun exposure dry the skin even more--A cool shower after excess sweating helps keep the skin unoccluded decreasing pimples and acne breakouts

Wear A Wide Brim Hat-A Base ball cap wont protect your face from sun coming at an angle.Opt for a wide brim hat for complete protection

Dull Skin 
A bright complexion is naturally linked with summer—but sometimes self-tanner and blush just don't cut it.Beautify skin from within. Besides glow-getting ingredients like vitamins A and C, leafy greens are high in natural estrogens that can be beneficial as you age and your own estrogen's are in shorter supply. "When estrogens decrease, you can supplement them with plant estrogen's,Broccoli has a very high content, as do sweet potatoes. They'll both make your skin look pretty nice."

Exfolicate-One of the most effective ways to exfolicate this summer is to use a scrub on dry skin before you shower.Pay special attention to knees and elbows and finish with a rich body cream or oil within 3 minutes of toweling off 

Load up on MELON-Cantaloupe is the best choice of melon for summer.The sweet delicious fruit is rich in antioxidants and delivers a unique hydration to the skin.Remember all melons are water based fruits wih means the water content is higher in them than most fruits.Other choice is Watermelon

Treat Sun Spots-When you get out in the sun the damage that happens to your skin is pretty uneven.There can be dark splotches On your forehead,cheeks,upperlip. Dont.Dont forget to use a sunscreen SPF OR MORE

Feed you face-The best tool for a fresh skin is in your fridge.Cut a large strawberry into half Take a fork and poke in it for the juices to surface and swipe it on your face in small circles.Leave it for about 4-5 minutes.This will bring an instant glow to your face

Choose a Light Sunscreen-Lots of sunscreens are loaded with heavy oils which contribute to the shiny skin surface,Breakouts and oiliness .Choose something light 

EAT YOUR SPF-yes just don't apply it eat it. OK don't eat the tube up! You are what you eat and beauty is skin deep.A green salad with rich berries tomatoes not just give you a doze of anti oxidants but rich in vitamin e which repairs your skin

Repair your sunburn-The lactic acid in plain yogurt is an amazing remedy for sunburns and tans.Put in on for 30 minutes and then take it off with a cool shower 

Wear clothing to protect exposed skin.  ·  Loose‐fitting long‐sleeved shirts and long 
pants made from tightly woven fabric offer 
the best protection from the sun's UV rays.  A wet T‐shirt offers much less UV protection 

than a dry one. Darker colors may offer  more protection than lighter colors.

Summers Are Here!!!Get RIPPED By Eating More Of These Super Foods

Summers are here in full force and we all want to be wearing those skimpy clothes,Go on beach vacations and show off those curves AND THE 6 PACKS.For some who are still on their way to get fit here are some Super foods which you can incorporate in your diet and watch the magic.Note eating these food alone wont make you lose inches if you are not working out,also if you have a bad diet and you think eating 1-2 servings of these food will do the magic thats not happening either.These recommendations are for people who are working out regularly and their diet is based on these food  so here we go....

Eggs-An excellent (and inexpensive) source of protein, you can go hog-wild with as many egg whites a week as your heart desires. As for the egg yolks, one a day is a-okay


Yogurt-(Skim Milk)

High in protein, this thick yogurt is an ideal breakfast or snack, and feels rich and decadent. Low fat is just as good as the non-fat, too. 

Fish

Low in calories and high in protein, shrimp are an easy and delicious way to add protein to your meal. Just don’t deep fry 'em—grill them up and serve them on a salad or kebob

Fruit

Generally go for whatever’s in season. Not only is fruit packed with vitamins and minerals and antioxidants (which happen to make our skin happy, too), it’s full of fiber, which keeps us feeling full without excess calories

Veggies

Just like fruits, these guys are loaded with vitamins and minerals and are low in calories, too. Fill half your lunch and dinner with half plate veggies, and you’re in good shape.

Almonds

Rich in omega-3 fatty acids, these nuts are awesomely portable and satisfy hunger cravings. A shot glass serving size does the trick.

Milk

Packed with nine essential nutrients, The skim milk version is almost 0 FAT and power house of protein too..So instead of going for the sugary mocktails go try a skim milk smoothie with loads of fresh fruit and your body will thank you for it

Hummus

Forget that creamy spinach dip. Hummus is rich in fiber, low in saturated fats, and is a great accompaniment for raw veggies.

Chicken

I know its sounds sooo boring but toss in some flavors and spices into your grilled meat and watch the inches magically decrease from your waistline.Protein is the most important nutrient of our body and mostly due to faulty diets our bodies dont get enough of it  

Water

It’s a no-brainer, but most of us forget to drink enough water throughout the day (and the water you used to make your morning coffee doesn’t count). Add a slice of lemon or cucumber if you're bored by the taste.

Whole Grain Bread

Good lord people Carbs are not the devil. Pick up 100 percent whole grain bread, with three grams of fiber per slice, How is that going to harm you???The real culprits are the processed carbs found in sugar,processed foods you might want to stay away from them. It’s all about portion control: Stick with two slices for the meal

So fitiies this summer enjoy and incorporate some healthy eating take lots of selfies stay hydrated and make sure you are eating lots of healthy food because you sure want that lean body flaunted with the summer tan ;)

Celebrity Segment EXCLUSIVE Fit Talk With The 6 Pack Bollywood Actor SONU SOOD

What a lovely day it was to interview this actor at Famous Studio Mahalaxmi.As i sipped on tea and watched this actor pose for the camera i thought to myself that his well chiseled body definitely went through hours of fitness regime and i couldn't wait to chat up with him and know about his fitness secrets and a fit body that flaunted on the silver screen
He's an Indian model,A Film actor(with gorgeous 6 pack) well know for his negative roles and who has been  a part of blockbuster films like Jodha Akbar,Singh Is King,Dabbang,Shootout at Wadala and Yuva.He's a producer and also acted predominantly in Telegu,Tamil and few Kannada films. A participant in the Mr.India pageant, he has appeared in commercials numerous commercials
Hes bagged several award which include Andhra Pradesh State Nandi Award for best villian 2009  and Filmfare best supporting actor for best villian for his work in the Telugu blockbuster In 2010, He has garnered APSARA Award for best actor in negative role and IIFA Award for best performance in negative role for his work in the Bollywood blockbuster,Dabbang.So here we are in conversation with the absolute Charasmatic and a guy with the best 6 pack in business Sonu sood For www.bhumicka.com

PHOTO COURTESY-POOJA S PHOTOGRAPHY

1-When did you start your fitness journey-I started working out 13 years back since by college days and ever since there is no looking back.Fitness is now part of my life and everyday routine

2-What is the secret to your amazing body?-Consistency is the key.How ever busy i am i take time out and workout 6 times a week.My exercise schedule varies from doing free weights,boot camp and spinning.I have never skipped my workouts and in the profession i am that requires me to look good Fitness play a vital role

3-Tell us a bit about your style in the gym,what do you like to wear-It varies from time to time But i wear Shorts and Ganjis and i am very comfortable working out in them

4-Who is your role model/what or who motivates you?-I remember in my college days we used to watch movies of Sylvester Stallone and that motivated me to get fit and start with body building and now i cant stay away from the gym

5-Your favorite dessert-I loveee eating pastries but im highly conscious because of my work so keep my portion size very small and keep sweets in check

6-Your favorite Exercise-I love free weights and boot camp 

7-Is it difficult to maintain your 6 pack-I truly believe that abs are made in the kitchen.If you have the right eating habits and keep working out it is not difficult.You have to make it a part of your life.I have been working out 6 days a week in spite of how busy i am and that shows results

8-Give our readers a special health tip-Fitness should be like brushing teeth.you have to do it everyday and make it a habit and routine.Fitness should always be a priority however busy we are and there should be no excuses.Just don't skip your workouts

PHOTO COURTESY-POOJA S PHOTOGRAHY

9-On a parting note would you like to say a word about me and my blog- I am  so glad you are into fitness and keeping people aware with your blog and articles.You look fabulous and fit yourself should do more films and are an example for people to stay fit and motivated keep up the good job

The #Fit #Wedding #Diaries Part 2-Why we gain weight after MARRIAGE!!!???

Average bride and groom gains 8-10 pounds after wedding!!!

The Indian Wedding ;)

“I have gained weight after marriage” is a common statement that you hear from newly married women. The weight that is gained after marriage is also called as ‘happy weight’. Is this happy weight really healthy? 

It is true that people who are married are happier and satisfied.They do not have the pressure to look good at all times and hence do not worry about their growing waist lines. After babies come along, they become less conscious about their appearance.Though one would think that urban women would not fall in this trap but it has been seen that growing number of urban women also gain weight post marriage. 

Let’s understand the reason for weight gain after marriage.

• Too many parties

According to the Indian traditional values, family and friends invite the newly wedded couple over for food. There are so many parties that are organized in their honor that that it becomes practically difficult to avoid rich calorie laden food.

• Travelling

Newly wedded couples travel a lot to spend quality time in each other's company. While holidaying or traveling having rich food from restaurants become a compulsion.

• Cooking impressive food

Newly wedded women try to cook the best food to impress the husband and his family. The idea of a diet food or low calories food is blown away. Cream, butter, ghee etc are used in liberal amounts to make the food tasty. Deliciously cooked food generally increases the portion intake.

• Eating in company

Many times people tend to pick up their partners eating habits and their appetites as well. This in turn leads to weight gain.

• Too busy to exercise

The newly wedded bride has to set her schedules all over again and make a new routine for herself. Urban women have to schedule themselves according to their office timing, make time for cooking meals etc. With such hectic schedules exercising takes a back seat till the schedules are duly set.

• No incentive to lose weight

It has been women who are married have already found their dream partner. This is the main reason that there is little or no incentive to maintain her attractiveness. They tend to let themselves go. This is an important reason why weight gain after marriage becomes inevitable. 

Ways to control weight after marriage. 

Since all the reasons of weight gain after marriage are preventable. Married women can control their weight post marriage by making simple changes in their daily routine.

• Monitor your food intake

It is important to monitor what you eat and how much you eat to maintain your ideal weight. Relish your food but eat in moderation. Do not overeat. 

• Move move move

If you are determined to maintain your weight, you can spend time with your partner walking,Joining a gym, or jogging together. The precious time spent together will help you in maintaining your fitness. 

• Join an activity class.

If you do not enjoy exercising, or going to the gym, you can join a swimming class together or optional enroll yourself to a dance class. You will enjoy working out in each other’s company and at the same time maintain your fitness levels.

• Motivate each other

When the two of you exercise together, there are lesser chances of getting bored of the activity. The partners motivate each another and hence the exercise regime last for a longer duration.

• Have good eating habits

Do not sit with a bag of chips and watch a movie chances are your partner will be doing the same.Develop eating good foods and definitely get rid of idle eating and late night snacking.Understand that you need nutritious food to fee your body and not junk food.In the long run your body will be more prone to illness,blood pressure,Diabetes and heart trouble.

• Focus on low cal food/nutritious food

You can cook low cal food and serve them in fancy crockery’s and enjoy healthy food at home. Avoid eating JUNK food or high calorie food from the restaurant while in each other company. If you cannot avoid eating at restaurants or at parties choose your options wisely. Always order a soup and salad before the main course. 

Though marriage brings in happiness, it is suggested that you keep way from the happy weight. People who get married might gain weight because of their weakened motivation for keeping body weight down. 

If you wish to maintain your fitness there is nothing that can stop you from achieving your goal.

Health News-Actors-John Abraham,Nargis Fakri And Indian Cricketer M S Dhoni For REEBOK

India’s cricket captain Mahendra Singh Dhoni, Actors John Abraham and Nargis Fakhri were seen shooting for Reebok commercials on Wednesday. The shoot took place days before MS Dhoni leaves to the U.A.E to play for the upcoming season of Indian Premiere League.Riding high on the success of her latest release ‘Main Tera Hero’, Nargis Fakhri looks super hot posing for the cameras with the Mumbai skyline in the background.This commericial brings new style to the fitness range

John Abraham,Nargis Fakri For REEBOK

Strike A Fit Pose

John Abraham,Nargis Fakri,Cricketer-MS Dhoni

Mahendra Singh Dhoni-Indian Cricketer

Ask The Expert-What Every Guy Must Know About Body Building

Have you been grinding out hard work in the gym for hours on end with no results to date??So many guys end up in the gym with no idea what they are going to do so ive put across this very basic Body building mantras which every guy should know and with a little patience, persistence and training-by-the-rules, you’ll be well on your way to living large

WHAT YOU EAT,WHEN YOU EAT-TIMING
When you eat can have a major effect on your body composition in addition to what and how much you eat.Supplying your body with an abundance of calories when you're just lying around on the couch does you no good.Working out and then fueling your body with the right nutrients will do the trick.We still have a lot to learn about nutrient timing, so it's hard to give a universal prescription. Recognize that everybody is different, but also grant the possibility that when you eat can have a major effect on your body composition in addition to what and how much you eat

TRAIN BIG 

Hate doing squats? Maybe that's a sign that you should make them your highest training priority! Training your weaknesses can make huge differences in your physique.Heading to the gym to lift just for the sake of lifting won’t get you anywhere faster Your body works as a unit, so drop the isolation exercises and train it like one. The more muscles (or joints) that are working during any given exercise the better.” BIG MOVES ARE ESPECIALLY IMPORTANT.Think back to the last time you did a workout. Did you really give it your all? Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting. You can't expect great results if you half-ass your workout.The next time you have a date with the iron, dial it in and focus. Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results.

EAT CARBS

When it comes to building quality mass, quality food is the key. A good portion of that quality food should come in the form of carbohydrates.Great carb sources that are inexpensive include potatoes, brown rice, oatmeal, and pasta.

Fruits are also excellent sources of carbs because of their antioxidant content and overall nutrient content. Don't feel guilty eating them!Most experts agree that muscles need carbs in order to grow. If you've been trying to bulk up with a "low-carb" diet, maybe it's time to switch your game plan.

SLEEP-is the REAL RECOVERY

Recovery is one of the most underrated elements of gaining quality lean muscle mass. If you aren't sleeping enough at night, you rob your body of the primary time it uses to repair muscle damage so you can hit the gym feeling stronger than you did before.When you’re going big and tossing around heavier weight, recovery is what’s going to give you the gains you need .Actors bulking for major film roles are often ordered by their trainers to sleep at least 10 hours per night! A fatigued body will never be a strong one.“Real progress lies in the recovery stage—not the actual time in the gym,” 

LOVE YOUR JOURNEY AND ADD VARIETY

"When running a marathon you wouldn't focus on the finish line. You'd focus on what's immediately ahead of you. Focus on doing everything you are capable of in the now, and the future will take care of itself."There's no need to rush. Know that muscle-building takes a lot of time, and it's your long-term passion that will ultimately see it through. Be patient and have fun!It's important to add variety to your routine. If you continue to do the same things over and over again, your body can prepare itself for the workouts and you won't get as much out of your training. To keep your body guessing, add even small changes to the movements in your workout.For instance, do a wide grip pull down one session and a reverse grip pull up the next time. Play around with different lunge variations or even different push-up hand positions. Little changes can quickly add up and contribute to faster results.

DON'T CUT THE FATS OFF COMPLETELY 

Some people also shun dietary fat when they bulk because they're afraid eating fat will make them fatter. This just isn't the case. People who are building muscle need fat to reach their necessary calorie-intake levels.There are healthy fats like olive oil,almonds,hazel nuts,pumpkin seeds,fish oils,Sesame seeds,peanut butter which can be easily incorporated in your diet.Try staying away from the saturated fats which clog your arteries and contribute little to body building in totality

DON'T WEIGH YOURSELF DAILY

If you're the perfectionist type who has big expectations, you might spend too much time worrying about what the scale says.Remember it's normal and natural for your weight to vary slightly from day to day, so don't freak out if you step on the scale and don't love what you see.Pay attention to the long-term trends in your body. Those day-to-day variations are small potatoes compared to the changes you'll see over weeks or months.

NEVER STOP LEARNING

Your quest for mass should also be a quest for knowledge.The most successful individuals constantly strive to better themselves in both mind and body.Take the time to do research, read, and learn about your goals. The more you know about them, the more prepared you'll be for setbacks, and the more likely you'll find success.

Best Things About Being Curvy And Fit-Why Starve Ladies???

Looking like a starved model with those collar bones popping out and that gaunt face why would anyone want to look like that?The unhealthy skinny has long gone out.Whats in is the women who eat healthy lift weights and are happy.Once you have a combination of these 3 incorporated in your lifestyle you will look great on the outside,feel great on the inside and as Audrey Hepburn rightly said-Happy Girls Are The Prettiest.So quit the yo yo dieting make workout a part of your lives and you will see how the curves love you ;)Below are some true facts about why you should love your curves as much as the men love.Also dont miss grabbing Bhumicka's passion the low calorie mocktail only in GOAS FINEST BEACH CLUB-TITOS CAFE MAMBOS

We got Our Curves Intact Me,Kim KardarshianJennifer Lopez

1. You never have to worry about buying a padded bra. Or butt pads. (If anyone buys butt pads.) (Does anyone buy butt pads?)

2. You're often compared to beauties like Selena,Jennifer Lopez,Kim kardarshina and Beyoncé-Tough life ;)

3. Starving doesnt get you curves You could be looking like a pole full of cellulite .Remember being skinny and being fit is not the same. Brazilian butt lift, the squat challenge, etcmakes sure we got a good butt and legs

4. Your body fills out your dress perfectly. You then proceed to turn heads when you leave the house.

5. Your sense of fashion is inherently more unique. You have to look harder because the industry doesn't make enough clothes for your shape. So in the end, you won't have to worry about wearing the same ZARA dress every other girl is wearing.

6. You don't even have to think twice about getting dangerous plastic surgery. You've got all the assets you need already.

7. Your body is like a drug for men. Looking at a curvy woman has the same a drug or shot of alcohol would on a man's brain. You're addictive. 

8. You're more likely to live longer. Research shows hip fat contains anti-inflammatory properties that prevent arteries from swelling and becoming clogged.

9. Curves are MADE for dancing, especially to Latin music. #YourHipsDontLie

10. No one will ever accuse you of "starving" yourself. Let's be real: Most Latina grandmas want you to have extra meat on your bones. If you are working out right your metabolic rate is going to be like a furnace!!!More muscle Higher the metabolic rate.Its proven fact that dieting and starving lowers your metabolic rate In short you are eating less and getting unhealthy