The New Fitness Rules You Didnt Know!

Hello fitties i keep hearing people talk about old school training and how they apply it to get results.I am a big fan of old school training but there are certain Rules/myths that should Die!!!Research and science have shed light on some old myths and they need to be replaced so here are some new Fitness rules you probably didnt know 

Old Rule 1: Drinking water/Green tea can help you lose weight
New Rule: Many sources tout drinking copious amounts of green to be the all-curing panacea of the Gods.Hell seriously how would green tea help you are consuming more than you need? If you've heard that drinking lots of water improves your skin Yes i agree but how does drinking tons of water with a cheese burger make you lose weight?

Another myth is that drinking lots of water will make you less hungry. Sorry to tell you this -- you may eat less because you're too busy trucking back and forth between the bathroom and dinner table, but that's about it.
Oh, and that whole "recommended eight glasses a day" thing? Also false. You should drink as per your body needs.The best indicator that you are dehydarated is Thirst.Thirst is your body telling you you are dehydarated.Dont get to being thirsty drink water through out the day


Old rule 2: Stretching before working out is crucial to preventing injury

New rule: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

Old rule 3: Vegetarian diets are healthier than meat-inclusive ones

New rule 3: Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group -- even if it is one that can be high in saturated fat -- is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection. Moreover, Iron deficiency increases a woman's risk for postpartum depression.
Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you're still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.

Old rule 4: Lifting weights will make you look bulky

New rule 4: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).In fact, "strength training will help you Lose faster and keep it off in the long run," If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.

Old rule 5: Sports bras are just to prevent painful bounce
New rule: Wrong -- sports bras are to prevent painful bounce and permanent breast sag. That's right -- it's not just old age and gravity that'll weigh your chest down. High-impact activities, like jogging or aerobics, can stress your Cooper's ligaments (the connective tissue that keeps breasts firm), causing your breasts to sag more quick Replace workout bras every six months to a year.

Old rule 6: A hot bath will prevent muscle soreness

New rule 6: Cold water is a better bet"Immersing yourself in chilled water is like an ice pack for your entire body,"
When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates

Old rule7: Running is counterproductive to strength training
New rule 7: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass"In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."

That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism,"

Old rule 8: Holding weights while doing cardio increases calorie burn

New rule 8: Yes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. "The risks outweigh the benefits,"You'll expend more energy if you increase the weight you carry, but excessive or uncontrolled movements can damage the joints or cause muscle injury."A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.

Old rule 9: Fresh fruit is better than frozen fruit

New rule 9: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket,During that time, it can lose a lot of its nutrients, especially vitamin C."In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.

Old rule 10: Doing crunches and ab workouts will get rid of belly fat

New rule 10: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim things?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

Vegetarians-How Can You Get Your Protein???

It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?
How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh).

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 This recommendation includes a generous safety factor for most people.The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and 9 that the body can’t produce on its own. These are called essential amino acids —we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans dont need every amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day  Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans can get all of their amino acids with very little effort

FOOD	AMOUNT	PROTEIN	PROTEIN
		(gm)	(gm/100 cal)
Tempeh	1 cup	31	9.6
Soybeans, cooked	1 cup	29	9.6
Seitan	3 ounces	21	17.5
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	15	6.8
Chickpeas, cooked	1 cup	15	5.4
Pinto beans, cooked	1 cup	15	6.3
Lima beans, cooked	1 cup	15	6.8
Black-eyed peas, cooked	1 cup	13	6.7
Veggie burger	1 patty	13	18.6
Veggie baked beans	1 cup	12	5.0
Tofu, firm	4 ounces	11	10.6
Tofu, regular	4 ounces	10	10.7
Bagel	1 med. (3.5 oz)	10	3.9
Quinoa, cooked	1 cup	8	3.7
Peas, cooked	1 cup	8	6.6
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	15.0
Peanut butter	2 Tbsp	8	4.1
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Whole wheat bread	2 slices	7	5.2
Almond butter	2 Tbsp	7	3.4
Soy yogurt, plain	8 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Cashews	1/4 cup	5	2.7
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information. The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. What about combining or complementing protein? Doesn’t that make the protein issue much more complex? Let’s look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein. Some people say that eggs, cow’s milk, meat, and fish are high quality protein. This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. We recommend eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit For more articles stay right here on www.bhumicka.com

Pro Body Building-Guys 30 mins to bigger arms

When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.Personal experience - through training numerous clients and myself - has shown me that certain biceps exercises are superior to others. You want bigger, better arms that look good whether you have sleeves on or not.Just like you cannot spot reduce you cannot spot gain .Adding quality muscle to your arms can be a frustrating process. Even if you're hitting the weights consistently, ensuring your nutrition is on point, and taking the right supplements, chances are you're still going to look in the mirror and think the guy staring back at you could use a little more help...All you can do is consume a high calorie diet attack all body parts and I have the workout that will help you get them. Give me 30 minutes, and I'll give you stare-worthy arms.Read onTORCHING YOUR TRICEPS Push down4 SETS OF 12 REPS AND 1 TRIPLE DROP SET 12, 12, 12, TO FailureOne of my biggest pet peeves is walking into the gym and seeing a guy doing triceps push-downs looking like the hunchback of Notre Dame. Nobody is impressed by your super-heavy stack if you put all your body weight on top and do mini elbow pumps.Find a weight you think will enable you to hit the target rep range and set the pin in the stack accordingly. I prefer to use a straight bar . Keep your body straight and your core engaged as you press down; squeeze your triceps at the bottom. Allow the bar to return to chin height. Your forearms should be squeezed tight against your biceps. Allowing the elbows to raise a little will further engage the long head of the triceps, which means you recruit more muscle fibers. Stand up tall, especially when you get tired, so you don't allow yourself to start hunching.

DUMBELL SKULL CRUSHER 3 SETS 12 repsSkullcrushers with dumbbells are highly effective; they allow you to work out the strength imbalances in your arms. I like to infuse my skullcrushers with some pull-over action to make the long head of the triceps the primary mover. Begin with the dumbbells straight up in the air above your face. Lower the weight all the way to the floor behind your head. As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles.I combine skullcrushers with triceps chest busters. After 12 reps of skullcrushers, put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face. Push the dumbbells together and keep tension there. From there, push the dumbbells up with your inner chest and triceps. Keep the dumbbells together as you bring them back down to your chest. Do 12 reps.

BLASTING YOUR BICEPS
SUPERSET SPIDER BENCH CURL AND PREACHER CURL 4 SETS OF 8 REPS

'm not a big fan of standing biceps curls for a few reasons: one, everybody cheats; two, you're all a bunch of cheaters who use your lower back; and three, you're going to hurt your lower back, cheater.

Spider bench curls into preacher bench curls are a great way to change the angle of tension on the muscle to maximize your work quickly. Both curls should be performed standing and leaning onto the preacher bench, not seated. Be careful not to lock out your elbow on the extension phase because it puts a lot of tension on the tendons and joints instead of your muscles.

EXERCISE 3 INCLINE DUMBBELL CURL
3 SETS OF 8 HEAVY REPS

For this exercise, I get to go a little heavy and allow some cheating. Pick a weight that's going to be challenging to get all 8 reps. Sit back on the bench and curl both arms at the same time, making sure to rotate your wrists on the way up so your palms face your body at the top. On the descent, keep your palms up and make the tempo a 3-count . Remember, biceps exercises are all about the negative —the lowering portion of curls often stimulates new growth. So, slow down!

If the weight isn't pulling your arms down toward the end of each set, you went too light. On your last set, choose a heavier dumbbell and do some cheat reps that require you to sit up and swing the dumbbells a little bit . Then, hold that negative position for as long as possible. You'll feel like your arm is getting torn apart, but it's a biceps builder, that's for sure.

EXERCISE 4 Lying CABLE CURLS
1 SET OF 12 REPS, 2 SETS OF 8 REPS TO FAILURE

I prefer using the straight bar attachment for these. Doing the exercise like this completely eliminates any jerking, kipping, or back-flopping action you use when you cheat your 150-pound standing barbell curls.
Keep the reps strict and your back flat against that pad; don't sit up. This is a finisher so leave it all on the table. Two sets should set your biceps on fire.
FOREARM FINISHERS
SUPERSET BARBELL FOREARM CURLS AND BEHIND-THE-BACK WRIST CURLS
3 SETS OF 15 REPS, WRIST CURLS TO FAILURE
Straight-bar forearm curls off the edge of the bench will give you a lot of bang for your buck. You can use any straight bar you like. Just sit at the end of the bench and place your forearms flat on the bench so your wrists are at the end and your hands are off the bench. The key to this exercise is allowing the bar to roll down your hand all the way to your fingertips just before it falls off. Squeeze your hand so the bar rolls back up and the flex the wrist all the way up, and then squeeze some more. Use a weight which allows you to hit about 15 reps.As soon as you're done with the forearm curls, stand up and grab the bar from behind your body so it rests on your hamstrings. Do standing wrist curls by allowing the bar to roll all the way down your hand and into your fingertips. Squeeze the bar back into your hands and flex your wrists. Do as many reps as possible until it feels like you wouldn't be able to hold a coffee cup.

SUPERSET DUMBBELL HAMMER CURLS AND REVERSE BARBELL CURLS 3 SETS OF 8 REPS

We finish off the workout with 3 sets of dumbbell hammer curls into reverse barbell curls. It's a simple paring but don't start throwing stupid weight around. Use something you can handle without cheating and curl with your thumbs going straight up to the ceiling. These should put the finishing touches on those awesome lower biceps and forearm muscles.

After a few weeks of doing this workout, you should see significant improvement in the details and size of your arms. Remember, always ask your girl what she thinks of your improvements. If she says she can't tell, get a new girlfriend and keep training.Feel free to rate this article ..check out more articles on www.bhumicka.com

Things Your Personal Trainer Wont Tell You But I Will

So many personal trainers in the market,so many things they tell you and so many signs that you need to fire your trainer..Here's a personal recent favorite sign that you have a wrong trainer….your trainer has a bio in the gym saying he has 15 years of “weight training” experience….and he is 25. (seriously true story…..I about fell over when I saw that one personally….wow….or as I said in response “Well I have played with a calculator since I was 5 but you don’t see me saying I’ve been an accountant for 30+ years”You can’t get a good workout done in 30min (too much chatting going on? Or is your trainer just killing time with useless stuff to bill your more?).Your trainer reads fitness magazines as their education (fitness magazines are marketed for people who don’t know how to get real results, if your trainer is one of them….then run away)Your trainer answers their cell phone during your session geee!!! Your trainer does not give you any direction or resources on how you should be eating (where most all the results come from remember?)

Below i have put together some things which your personal trainer wont tell you

1.Get specific about what you want to achieve.
Although you may think your trainer will automatically know what you want, that isn’t the case. Telling your trainer exactly what your goals are is the key to success. A weight-loss plan, for instance, will be different from a plan for someone trying to build muscle. Your trainer will design a routine based on your individual needs and lifestyle, so letting him or her know exactly what you want up front will help you get the most out of the experience.

2. Your Core is Not the Big Problem – It drives me crazy to see trainers in the gym doing all these balancing exercises on wobble boards, bosu balls and other ridiculous pieces of equipment. While you can use them as some secondary piece of equipment to work on something specific, to make it the focus of the workout is useless.Using resistance with weights/cables/bands or doing full compound bodyweight movements is where 99% of people need to stay and focus with. I’ve trained people safely and effectively from all walks of life and ages this way. It is a shame that many trainers are getting suckered into all this additional nonsense because the equipment industry is promoting it as ongoing education (because they want to sell more silly balance things). If you want a strong core, lift something over your head and hold it up there….but looking around the gym it seems people have too big a core anyways and just need to go focus on mastering full body movements and diet.

3. Don’t Use 90% of the Equipment in the Gym - If a trainer is taking you from machine to machine and spending no time on free weight or compound movements, go find another trainer. The machines are there to entertain the people who don’t know how to exercise without the guidance of a trainer. Machines are a fixed path working on one muscle at a time, not the most ideal way to have a time efficient workout…not too mention how your body does not work in isolation in real life! If you are paying someone to teach you something, it better be with something other than machines IMO.

4. You should begin to see results within 12 weeks.
Depending on your workout plan, the three-month mark can be a good indicator of how you’re doing. “In about 90 days, you should be able to notice results—whether it be that your jeans are a little looser, your quality of sleep is better or you just feel good all around,”. Many people lose motivation if they don't see results sooner, but you're changing your physique, so 12 weeks is about how long it will take before your workouts begin building lean muscle.

5. Communication is the key to success.
As with any relationship, communication is vital when it comes to a healthy and happy experience. Faltus recommends giving your trainer feedback about how you are or aren’t liking the exercises, what is or isn’t working and anything else that’s on your mind. Most often, your trainer will check in with you before and after the workout. So use the opportunity to talk! “You know your body better than anyone else, so speak up at each session and your experience will be that much more enjoyable and exciting,” 

6. You’re going to have bad days
“You’re going to fall off the wagon and have off days at some point,But get right back up and begin again without getting discouraged.” The biggest problem trainers see in their clients is that their emotional confidence starts to dwindle when something goes wrong. So, if you splurge on your eating one weekend, don’t beat yourself up—just give it your all during your Monday workout session.

7. You have to eat right, too. 

Personal trainers aren’t miracle workers, so after you leave the gym, make sure you follow the diet plan you’ve established for yourself (or with the help of a dietician).  “Nutrition can be a problem, so writing it down and being able to look at it with my clients is helpful. Not only will you be able to discuss what you’re eating with your trainer, but you’ll also become more aware of your food choices—and rethink that second piece of cake! Let yourself cheat. “Eating balanced meals filled with fruits, vegetables, grains and protein will prove successful in the long run. But remember to give yourself a ‘cheat’ nutrition day on the weekends.”

8. You’re probably not getting enough sleep.
“Lack of sleep causes a decrease in energy and motivation to accomplish both short- and long-term goals.” Not only are proper sleeping habits important for you mentally, but if you don’t rest your muscles properly before and after a good workout, you risk injury. adjust your sleep schedule and get both quality sleep and a decent quantity of sleep. You’ll notice the difference in your overall performance, and your muscles will thank you too.” For some tips on how you can destress and unwind before bed to sleep better

So to leave on a positive note, just remember this:

• Find a trainer that will explain what you are doing and why, so some day you can do this on your own
• Find a trainer that makes your workout realistic for your lifestyle, such as 3x/week for 30-40min…not 5x/wk for 1 hour (which not many will keep up)
• Get out there and learn about how to eat, as that is where most all your results come from! 
• Until then lots of love stay fit and more articles on www.bhumicka.com

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.
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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.