VALENTINES Special-Things you need to learn from The Boys (In The Gym Of Course ) ;)

Yes ladies this  I know most of you are rolling your eyes or raising your eyebrows but the fact is when it comes to gym training the boys teach us a lot and the things we do wrong...Not convinced READ ON!!!The Boys will agree 

#1 Have you ever seen a guy jump on the treadmill and trot there for hours without breaking a sweat?Or conversing with a friend about the latest fashion doing the rounds and not even gasping for breath when doing a cardio session????Sounds familiar?Because men don't do that its us girls! Men don't do the talking when they are working out they catch up in between their rest time and if they are doing cardio they are not walking like a model on ramp.They mean business.They are doing some serious running and High Intensity Cardio They keep the duration short and intense so you are burning max calories from it.So the next time girls you are wondering why you are not losing the stubborn fat around your belly take a cue from the guys and start with some serious intensity you should not be able to have a conversation with your best buddy beside you that how hard you cardio should get!

#2 Have you ever seen a guy who does not train with weights?!Difficult to picture that right.We ladies get to starving for that tiny weeny waist while the men eat their meals and eat again and again and we wonder what the heck is going on.Science is going on!The more muscle mass we have the more calories our bodies burn.The more weights we lift the more lean muscle mass we gain.

But whats going on with you ladies.The most common thing i hear is oh i don't lift weights because that makes me BULKY!Girls seriously lifting weights WILL NOT MAKE YOU BULKY because you do not have that testosterone that men do to gain that kind of muscle.Even the most competitive female body builder have to train hours take different variety of supplements to get somewhere near that look  .Take a cue from the guy LIFT do 1 or 2 body parts a day 12-15 reps and get losing those inches

#3 have u seen men training on their ABS everyday?Do u see them doing situps or crunches everyday? Or for that matter any body part everyday?? No !!! Then why do you girls go do crunches every single day expecting a flat stomach? The guys train 1-2 body per week that's all is needed to overload the muscle and let it grow.ABDOMINAL IS ALSO A MUSCLE train it 1 max 2 times a week.Also exercises like squats lunges and back exercises are stimulating your core other days a week.So girls stop over working your ab muscles go hit legs or back 

So ladies learn from your valentine this valentine Stay fit and happy until my next blog be sexy and stylish :*

Ask The Expert -Why Lift?

Strength training, resistance training, weight lifting, etc. are not just about building bigger muscles. Sure, one popular goal is to grow size-wise, but the majority of people who train religiously acknowledge that the benefits go far beyond muscular growth. Here are reasons why you NEED to lift weights, right now.

1. It builds muscle and burns fat — that equates to a LEAN body.

With enough time and training, muscle growth eventually converts into visible muscle tone and definition. Higher intensity lifting and metabolic training also stimulate lipolysis (fat breakdown and release) and increase the body’s metabolism long after training is finished. Besides the calories burned during your session, you’ll continue to torch elevated calories for a prolonged window afterwards.And what else could you want?It also produces self-confidence. Not only that, but a muscular, lean, toned body screams health and strength. A healthy, strong person is an attractive person that people gravitate towards.Well, well, look at that.

 2. It burns a ton of calories and boosts BMR.
A high-intensity weight lifting session can burn up to 500 calories per hour. Weight lifting has also been scientifically proven to boost BMR (basal metabolic rate) for up to 24 hours post-workout.
Not only are you burning calories in the gym, but also afterward when you’re on the couch relaxing. The more intense the workout, the more calories you’ll burn post-workout via boosted metabolism.

3. Muscle burns more calories at rest than fat.

More muscle = higher resting metabolism. More muscle and less fat means that you’ll burn more calories at work, on the couch, and while you’re sleeping. Muscle tone helps you get lean, look lean, and stay lean.

4. Muscle is functional.
Having more muscle means you’re stronger and fitter, which translates into better functional performance in everyday life. You’ll look A LOT better when you’re the only friend that can carry a heavy TV up a flight of stairs. It’ll at least get you a free beer, and maybe a date.

5. EPOC.
EPOC stands for Exercise Post Oxygen Consumption – the increased rate of oxygen consumption following intense exercise.
Translated — your body burns more calories naturally after you lift weights.
Basically, EPOC causes the body to increase its consumption of fuel, in this case the body’s fuel is fat. In response to exercise, fat stores break down, free fatty acids (FFA) release into the bloodstream, and then are burned off. That’s a very, very good thing.

6. Prevents the metabolic decline that comes with age.
Weight lifting can reverse the natural decline in your metabolism, which begins around age 30. Keeping your metabolism elevated for as long as possible will help keep you in top shape and let you eat like a teenager.

7. Bone strength.
Weight training does more than strengthen your muscles, it also strengthens your bones. Regular weight lifting increases bone density, which reduces the risk of fracture and osteoporosis.

Studies show that adults over the age 80 who do weight-bearing programs can significantly increase bone density. Exercise truly is a lifelong activity.
KEY FOR WOMEN: Osteoporosis is MUCH MORE common in women than in men, primarily due to the hormonal cycle (and probably because women don’t weight train like they should!). In fact, women are four times more likely than men to develop and suffer from osteoporosis, and can lose up to 20% of their bone mass during the first five-seven years following menopause.

8. Improves posture.

A stronger back, shoulders, neck, and core can help you stand up straight and look confident. Plus you’ll look taller. Better posture also preserves the spine and reduces lower back pain.
9. Lowers blood pressure.

Lowers Blood Pressure helps reduce coronary heart disease, stroke, diabetes, and other heart conditions. That all equals a longer, healthier life.

10. Reduces lower back pain and injury.

strength training targeted at the back reduces lower back pain and the incidence of lower back injury. Indulge often in deadlifts and rows!


11.Improves balance and coordination.

Weight-lifting is phenomenal for ballroom dancing, mountain climbing and staying un-clumsy in your day-to-day life. Lift standing on a flipped-over Bosu ball to add extra emphasis on balance and coordination.
12. Releases endorphins.

Legally Blonde was 100% right. Exercise and weight-training release endorphins–neurotransmitters that prevent pain, improve mood, and enhance pleasure (the same endorphins are released when you eat spicy food, or experience pain, excitement, or orgasm). Endorphins are released during long, continuous workouts, when the intensity is moderate to high and breathing is difficult.


13. Stress reduction, mood improvement.

Weight lifting is one of the best ways to naturally improve mood. It reduces stress, anxiety, and depression, and creates a sense of happiness (see endorphins above). If you’re ever depressed or stressed, weight lifting will literally make you feel 1000x better.

14. Mental alertness and energy levels.

Weight lifting stimulates the mind, improves alertness, and provides an energy boost later in the day. Working out in the morning, if possible, is a great start to any day.

15. You’ll look and feel younger, trimmer and sexier.

A healthy body is a young, sexy body that you can be proud of. Nothing boosts self-confidence like a body you’re psyched to show off — the only way to do that is through diet, cardio and diligent weight-training.

Sweet Temptations-Indian Desserts Calorie List

Wedding and festive seasons have one thing in common The sweet temptation -DESSERTS.While different regions have different types of sweets, usually made of local ingredients, one thing they probably all have in common is the high calorie count. Even the most careful eater tends to consume tends to get a little lax during the festive season. It's hard to say no when you're surrounded by delicious temptation and when everyone around you is indulging and forcing you to indulge in sweets as well.I make it easy for you to keep track of the calories and fat and how much workout you would need to burn of those calories.So the next time you are in front of the lavish buffet make use of this chart and track those calories

NAME OF THE SWEET	CALORIES/100g	CALORIES/PER PIECE	EXERCISE TO BURN CALORIES
Gulab Jamun		150	Dancing for 30 minutes at moderate speed
Rasgulla		125	15 minutes of step aerobics
Kaju Katli		58	Running for 3 minutes at the speed of 16 km/h
Burfi		142	Approx. 25 minutes of brisk walking
Mysore Pak		357	38 minutes of swimming (speed of 1.5 km/h)
Kaju Burfi		83	Running for 5 minutes at the speed of 16 km/h
Jalebi		200	Gardening for 30 minutes
Panut Burfi		81	Running for 5 minutes at the speed of 16 km/h
Milk Cake		224	Jogging for 30 minutes
Khoya and Sooji Ladoo		134	Cycling for 20 minutes at the speed of 20 km/h
Motichur Ladoo		150	Climbing steps for 30 minutes
Chocolate Burfi		141	Ride a bike at moderate speed for 20 minutes
Coconut Burfi		192	Playing badminton for 40 minutes
Coconut & Sooji Ladoo		173	Mowing the loan for 40 minutes
Besan Ladoo		153	Washing car for 30 minutes
Tl ke Ladoo		80	Ironing clothes for 20 minutes
Rice Kheer	141		Doing rigorous household work for 30 minutes
Gujiya	501		Skipping rope for 40 minutes
Sohan Halwa	399		Playing squash for 35 minutes
Atta Halwa	263		1 hour of painting home or office
Sheera	181		Jogging for 25 minutes
Malpua	325		Playing golf for 1 hour

It is very difficult to stay away and cut the calories gained out of sweets consumed during festivals. But a well planned regimen including balanced diet and regular exercise can do miracles to cut the unwanted fat in the festive season.

Ask The Expert-5 Snacks a Must In The Fridge This 015

Happy 015 Fitties everyone across the world.Hope you guys are having a fab start to the new year

My apologies this blog post comes almost after a week but i had to make sure i come up with an informative article. Im sure every one is in that frame of mind now that new year celebrations are over to get back on the fitness track.. Everyone has over done on food,Alcohol,desserts and now the 2nd week of jan people want to lose the weight they have gained.What better way to start with your fridge.You will eat what you will stock in your fridge so begin with these healthy snack options.Not only are they low in calories but are Highly nutritious.
Skim Milk

Switching from whole to skim milk is the best way to accquire essential dairy nutrients and cut down on your intake of saturated fat and cholesterol. Skim milk has lower than 0.5% milk fat and is generally labeled as “fat free.” Though the de-fatting process also removes the fat-soluble vitamins from the milk, the lost of nutrients is made up through food fortification. Therefore skim milk is equivalent to whole milk on every nutritionally aspect other than its total calories, fat and cholesterol contents, making it an ideal dietary choice for cardiovascular health and weight management.Skim milk has an equally high amount of proteins as regular milk. An average cup of skim milk contains about 8.7 grams of proteins which is 17% of your recommending daily intake. Higher-end brands of skim milk are fortified with high protein powder, increasing its protein content to as much as 12 grams per serving. 

Eggs-Egg whites are popular, because they are a convenient and economical way to add protein to your diet. As a very low-calorie, readily absorbed source of protein, egg whites also fit well into a weight-loss diet. Protein is particularly crucial during weight loss, because it provides the building blocks to repair and rebuild muscle tissue, which can be lost during calorie restriction.

While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.

Beans-Inexpensive, filling, and versatile, beans are a great source of protein Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

Vegetables

Ah well who does not know that? Vegetables are rich in anti oxidants,fiber and the biggest adavantage of fiber is you have to chew.chewing sends signals to your brain signal  that you’ve eaten something substantial.Hence you wonder why you are hungry within hours after you eat rice ?!

Yogurt-Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold. One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly.

When you load your fridge with healthy foods thats what would go in your stomach when you are hungry.Eat these snacks and you will feelfull for a longer time plus they are loaded with vitamins and minerals!

Until my next blog post stay Fit 

2015-A Year Of New Fitness Trends

2015 The old-school exercise trend goes back to the basics: pushups, planks, lunges, squats, and pull-ups. Since these moves require no workout equipment, they can be done just about anywhere, making bodyweight exercises a great pick for everyone—from the home exerciser to the gym rat.

 What's old is new again.

Sure, persons have been working out with out fancy gear for centuries, but these days it seems like people today are making use of their own body weight for workout additional than ever. Don't believe me? Just verify out the American College of Sports and Medicine's Worldwide Survey of Fitness for 2015. It lists body weight education as the quantity a single fitness trend to look for in the coming year.

Don't laugh this method to fitness off as being also easy. Just since some thing is equipment-absolutely free does not mean it's ineffective. Rather the opposite, basically. Squats, lunges, push-ups, planks ... these tried-and-correct workout routines are some of the most efficient, strong techniques to get in shape, get strong and make the most of your time. It certainly doesn't hurt that body weight coaching can be performed practically anywhere (your basement, a playground, the beach!) and is virtually free of charge.Body weight training, which uses minimal equipment, has been around for centuries but is gaining in popularity as more commercial gyms embrace the trend. While you may think body training is all about push-ups and pull-ups, it really can be more than that. This form of exercise is particularly attractive, because it won’t cost you anything if you skip the gym program.So get in touch with your primal side, uncover a sturdy bar to hang from and get your pull-up on!

Time is of essence

No longer are you expected to function out for hours, sweating it out around the floor and jumping from machine to weight bench and back once more. Why slave away at the gym all day when you can get a exercise that's just as productive in 20 fast minutes? High intensity interval education has been about for a whilst now, but I'm betting that 2015 will forever be identified as "the year of HIIT." These "shortcut" workouts are as helpful as they are short. What is not to appreciate about that when you are on the go?

Choose a sport

whether its playing cricket on sundays on squash/tennis in your fav club do what you love and exercising will never be a chore.Swimming,aerobics,zumba group training are the trends finding top spots this year 

Personal training



Exercising is popular and so is becoming certified to train people. Personal trainers are becoming more accessible, giving people an alternative to hitting the gym. Personal trainers can be found in community based programs, in commercial settings like at a gym, in the private sector and even as part of corporate wellness programs. If you decide to hire a personal trainer, it’s important to make sure the person is qualified.

Combination of weight loss and exercise

When it comes to losing weight there’s no magic bullet, which is why a growing trend in the fitness industry is combining exercise and weight loss into one program. Typically the programs emphasize caloric restriction and a sensible exercise program.

Family Fitness

2015 is not just about you staying fit but your family too.This year take the initiative of eating right on the dinner table and encouraging other family members to choose the right options.

These days there’s no excuse not to get and stay in shape for the New Year!

Surprising Reasons For Your Back Pain In Everyday Life

Most people have BACK PAIN at some point in their lives. Most of the time, back pain symptoms aren't due to a serious health issue such as arthritis or a fracture. In fact, the culprit could be as innocent as your mattress or your favorite pair of shoes. If you experience back pain after an injury or if your back pain is severe or lasts more than a few days, see your doctor. In the meantime, be aware that some of your everyday habits could be contributing to your pain.

A POOR DIET

The most important thing you can do for back pain is to reach and maintain a healthy weight. A diet that’s high in fat and overloaded with calories will lead to weight gain, which can lead to back pain as well as painful joints.

LACK OF EXERCISE

Being sedentary can lead to weight gain and back pain symptoms. On the other hand, exercise gives you the muscle tone needed to support your back and keep it pain-free. Your bones are suspended in air and need the strength of your muscles and ligaments to keep them in place. Keeping your back tight and strong with exercise will help you avoid back pain. Cardiovascular and strength exercises are great, but don’t forget yoga and stretching, which are also important.

SLUMPED POSTURE

Poor posture also factors among back pain causes. Your ears should be over your shoulders, your shoulders over your hip joints, and your hips over your ankles, Leaning your head forward or slumping your shoulders can pull on your back and cause pain. Make a conscious effort to maintain good posture during the day to ease or help prevent back pain.

OFFICE CHAIR

Back pain can result any time you stay in one position for an extended period of time, whether it’s sitting in an office chair, a driver's seat, or standing in one place for your job. Pain can set in even when you sit down for a three-hour movie or sleep in for several hours. The more pressure you have on the discs in your spine, the more the discs will wear away.The human body was meant to move, so to relieve or avoid pain, get up from the computer at least every hour to take a short walk, and choose an aisle seat at the movie theater to stretch your legs.

WORN OUT SHOES

We all know that stilettos are not the best shoes for your back. But even a sensible pair of shoes can change your gait and lead to back pain if the soles are worn, so be sure to replace old shoes. Keep in mind that fit is most important to keep your footwear from causing back pain as well as foot pain. Someone with a high arch will feel better with a heel rather than a flat shoe, while someone with a flat foot will feel better wearing a flat shoe rather than a heel

OLD MATTRESS

A mattress should give you uniform support, so there shouldn’t be air between your body and the mattress when you lie down. Experts recommend going with a mattress that has medium firmness to avoid back pain symptoms. But probably the most important factor is the age of your mattress.If you’re sinking in when you lie down, it’s probably time to get a new one to help keep back pain away.

WORN OUT BRA

Carrying more weight in front because of large breasts can be a back pain cause. This can throw off the curve of your spine and lead to upper back problems, Wearing a bra that gives you the right support can help keep the weight closer to your body and help you avoid back pain. Think of carrying a knapsack that fits tight to your body — when it fits better, you walk straighter and keep a better posture, he says. And that means less or no pain.

THAT CIGARETTE

There are many reasons to quit smoking, but here's one more: Cigarettes hurt more than just your heart and lungs. In fact, smoking deprives cells all over your body of oxygen, including those that control the motion of your back. Studies show that smokers are more than twice as likely to develop lower back pain than those who have never smoked.

Read this new year become a fat burning machine with this

http://bhumicka.blogspot.com/2014/11/ask-blogger-7-ways-to-speed-fat-loss.html

3 Fitness Tips I Give You From The Celebs

Christmas month and this december sees 2 of my articles as a celebrity fitness expert in First fit newsletter uae dubai.This edition has boxer AMIR ALI on the cover page  

Fat Loss For Christmas-What To do?

Have you been working out, trying to trim your midsection without results? Don’t feel bad. Losing belly fat seems to be the goal of a lot of people and most don’t get the results especially in the month of december where there are so many parties,Food and the festive season is in full swing 
There are several possible causes for keeping the belly fat. 

The Science of Stubborn Fat

To understand why it’s so dang hard to get certain areas of your body lean, you need to understand how and why fat is stored and mobilized.

When you eat food, your body breaks it down into various substances, one of which is glucose, or blood sugar.
Your body also releases the hormone insulin, which tells your liver, muscles, and fat tissue to take the glucose from the blood and store it.
Your liver and muscles store the glucose as a substance known as glycogen, and your fat cells store it as as a substance known as triglycerides.

The storage of glycogen expands the size of the muscle cells, and the storage of triglycerides expands the fat cells, which in turn expands your waistline.

When you’re in this “fed” state,no fatburning occurs. Your body uses the glucose in the blood for all its energy needs, and stores the excess. Depending on how much you eat, this state can last for several hours.But, as the nutrients eaten are absorbed, insulin levels decline, and the body senses that its post-meal energy is running out. It then shifts toward burning fat stores to meet its energy needs. Day after day, it juggles these states of storing nutrients you eat, and burning its stores when the temporary supplies run out.

To burn, or “mobilize,” fat, your body produces chemicals known as “catecholamines.” The catecholamines travel through your blood and “attach” to receptors on fat cells, which then trigger the release of the energy stored within the cells so it can be burned off.

Fat cells have two types of receptors for catecholamines:alpha 2 and beta receptors. To keep this simple,Beta 2 receptors speed up fat mobilization wheres aplha 2receptors hinder it.

So, here’s the big difference between “regular” and “stubborn” fat:

Fat that is easy to lose has more beta-2 receptors than alpha-2, and fat that is hard to lose has more alpha-2 receptors than beta-2.

This ratio of alpha-2 and beta-2 receptors in individual fat cells determines how easy or hard it is to mobilize the energy stored inside.Some causes where u might not be losing fat as desired

Cause #1: Doing only one activity. Many people have the idea that they can do crunches or sit-ups and lose their belly fat. Granted these two exercises will tone and build your core muscles. But that is just what they do. They firm and build the muscles. This doesn’t necessarily cause you to lose the fat that’s over the muscles. Keep in mind, the only way to lose fat is by burning more calories than you consume. So if you’re doing crunches and then snacking to relieve the hunger from the exercising, chances are you’re not going to lose much belly fat.

Cause #2: Your Diet. It is a scientific fact you must burn more calories than you consume to lose fat. The only way fat is burned from the body, is when the body needs more fuel than the food you eat can provide. So, if you’re trying to lose belly fat, make sure to watch what goes in. Festive season calls for buffets ,over sized food portions desserts and while you are trying to have a merry good time the abs wont agree .Top recommendations are lots of fresh fruits and vegetables. Fresh fruits and vegetable are high-nutrient, low-calorie foods is just what you want if you’re trying to lose fat.

Cause #3. Only Making Changes To Your Diet And Not Working Out. Some people think all they need to do is to change their diet to lose the belly fat. While changing your diet will help you lose weight, it is only half the total picture for optimal weight loss. To lose weight and get a toned body the best method is by controlling diet and exercise. Eat a healthy diet low on calories, high in nutrients and exercise at least thirty minutes a day.

Muscles burn fat even during rest. The more tone your muscles have, the more energy they require. Build your muscles and you will lose body fat.

Unfortunately, your body’s fat burning methods aren’t designed to choose where the fat comes from. You will lose fat from all areas of your body including your belly as long as you burn more calories than you consume. The best way to do that is by choosing a healthy diet rich in vegetables and fruits and to exercise regularly.

Health Is Wealth-Says Indian Cricketer Piyush Chawla As He Shares His Fitness and Weight Loss Secrets For The 1st Time With Expert Bhumicka Singh

Sometimes meeting people is pure stroke of luck Especially when he happens to be one of the most sought out Players in the Indian cricket Team.At 17, he became India's youngest debutant in Tests after Sachin Tendulkar.With 13 wickets at an average of just 12.15, he was India's highest wicket taker in the 2006 Under-19 World Cup.Recently lost oodles of weight A natural leggie who is not afraid to give the ball air,his armoury also includes a good googly and a deceptive straighter one. I am so delighted to have a fitness chat with Indian Cricketer PIYUSH CHAWLA over Kebabs and i get to know his fitness secrets all this right here 

1.When did you start your fitness journey? 

My fitness journey began when i was 10 years old and my father used to wake me up at 6 am and do Long runs and sprints in the stadium nearby.I especially remember this incident when 1 morning i refused to get up for a run as i wanted a day off and wanted to sleep being a sunday.My father got back dragged me out of bed at 11 am and made me do the rounds.It was 45 degrees but those were the formative years i realized the importance of fitness when i saw other district bowlers running out of breath bowling just 4-5 overs while i bowled 10/15 overs with ease

2-What is you Favorite workout 

I run 20-30 mins every other day as i have a body type that gains muscle and weight very quickly.I also focus on a lot of body weight exercises along with Core workouts.I focus on cardio to keep lean 

3-You have recently lost 7 kgs Please share the fitness secret

My weight loss is the result of Special training camp in South Africa before we started playing for the champions league.I did 26 sessions in 14 days which included a lot of gym,running and 35 kms of mountain biking that resulted in my weight loss.

4-Who is your role model

I follow Leg Spinner Shane warne.People think being lean is being fit but Shane warne has a strong body and very impressive endurance levels which makes him fit 

5-Do you follow any particular diet

I believe in eating everything and not depriving myself. As an athlete i am on the field a lot and require massive energy the entire day.Any thing that i eat i burn off on the field or when i am working out.I eat right as i am training every day and do not like to ruin my workouts with faulty eating.It defeats the whole purpose of staying fit

6-What do you love to eat?

I am a big fan of thai food and occasionally being a punjabi love butter chicken with naan

7-Any favorite Desserts?

I dont have a sweet tooth but sometimes depending on my mood i enjoy brownie with hot chocolate sauce

8- Anything special diet you follow before the game?

Before the match i just stay hydrated and drink plenty of water.I do not like to drink too many sugary energy drinks.

9-How many hours of sleep do you get?

Many a times i am travelling and i barely catch up with 4-5 hours of sleep or even less before the game but i am blessed to still wake up fresh and strong and perform on match days.The energy and the enthusiasm on the field gets me going 

10-What is your fashion style on the field?

On field i have been with Reebok for 7 years and wear their sponsored gear.I am fond of good shoes and currently my shoes are sponsored by New Balance which are the best shoes i have worn till date 

11-What is your fashion style off the field

I am a very casual person.I like to wear Tracks,or shorts Tees,Cap,Slippers in casuals.If i have a night out i go semi formal with denims and a jacket.I am not a tuxedo person.

12-One tip you would like to give your fans and fitness freaks who follow you

Theres an old saying health is wealth.Be regular with your workouts and be consistent

13-Would you like to say a word or two about my blog

Bhumicka i have read your blog and i must say you are doing a wonderful Job.People who dont have much time can log on to your blog and get a lot of information which is really helpful for over all health and training 

This New Year Become a Fat Burning Machine With This

There are lots of ways to speed up fat loss in the gym, and each works pretty well - just not for every single one of us. The trick to effective fat burning is working out which approach is best for you - not just physiologically, but also in terms of what we like and don't like to do in the gym.

Most beginners do better when they separate their strength training from their cardiovascular workouts for example, while more experienced gym-goers need a bit more focus on certain movements and specific body parts, and while some of us do best with higher rep circuit training workouts, others benefit most from lower volume, strength training focused workout But for those of us with some level of gym experience - that is three to 12 months of regular working out - there are seven basic rules to speeding up your fat loss, whatever your mind and body preference:

Do full body workouts: When it comes to shifting body fat, full body workouts trump split routines - we're talking maximum results in minimum time. Full body workouts challenge our major muscle groups, while placing a serious demand on the cardiovascular system, the combination of which works wonders for fat loss. This is especially true for those of us who can only get to the gym three times per week.

Nutrition articles on www.bhumicka.com

Work from the bottom up: One of the most effective ways to burn fat is to perform super-sets or giants sets (circuits) using exercises that alternate between the upper and the lower body. These types of workouts place a massive metabolic demand on the body and allow muscles in one part of the body to temporarily rest, whilst we work others, and that means that we can tax both the musculoskeletal and cardiovascular system. An example of this might be to alternate between squats and chins ups before moving onto lunges and push ups.

Do more in less time: The most effective fat loss programmes are those that create the most metabolic disturbance, and that means stimulating as many muscles as possible, while challenging our cardiovascular system above and beyond a regular cardio workout. These workouts often include higher reps with shorter rest periods, and include a lot of work in a short amount of time. This could be as simple as picking two exercises, say lunges and rows, and doing as many rounds of ten of each as we can in a given time, say 10 minutes.

Turn up the volume: If you are serious about getting into shape, you need to be prepared to work your muscles - heart and lungs simultaneously - whilst also doing lots of volume (reps and sets). When we are training for strength, total volume is lower, whilst trying to lift as much weight as possible - which also means longer rest periods (typically 2-5 minutes). When we are talking about fat loss however, we need to do the opposite - more reps, more sets and more total time under tension, with just enough rest to allow us to keep going (typically 30-90 seconds). This is why circuit training and timed sessions, where we do more work in less time, are hugely effective for fat loss.

Beauty articles on www.bhumicka.com

Do what you are not good at: Efficiency is the enemy of fat loss - as we get better at an exercise that was once metabolically taxing, we of course use less energy. Great news if you are training for long distance events, bad news if you're trying to shred fat. If you want rapid fat loss, pick things that you are not good at and do them repeatedly. Once you get good at them, switch to something else and repeat the process.

Combine weights and cardio: For many of us, metabolic resistance training is likely to be the most effective, time efficient, way to lose fat. If you have a good base of muscle power and technique, a combination of strength and cardiovascular training works well for fat loss, and will probably give you the best results, quickest. The key however is to know your way around the gym before you start doing challenging exercises, under load, in a state of partial fatigue. Spend the time learning the technique and then speed it up.

Get the weight right: OK, so I may have mentioned that higher reps with lighter weights are great for fat loss, but don't take this as a ticket to pick exercises and weights that don't challenge us. The weight we use should be determined by the number of reps to be completed. So if for example the workout asks for 10 reps, you should pick a weight than you can lift 10-12 times, rather than a weight that you could shift 25 times. That might seem obvious, but the misconception that all full body or circuit style workouts should be done with light weights, because you can nail higher reps, is possibly the biggest mistake that we make in the gym - and one of the major reasons we don't see results. Although higher rep workouts will be done with relatively lighter weights, you still need to challenge your body within the given rep range.