Weight Loss

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

Improve your muscular fitness

Start training with weights - The only way that you can improve your body fitness levels is by training your muscles with weights. It will make your muscles stronger and will also decrease your chance of injury and diseases.

Warm up - Before you start with the weight training exercises you should warm up your lower body muscles and your body by doing 5 minutes of cardio. You should also before you start with each new exercise, do one set at a very light weight load to prep your muscles.

Stretch properly - Stretching after your weight training workout will help your muscles to lengthen and will also help you to be less stiff the next day.

Choose your favorite cardio activity - You will be doing a lot of cardio to get fit, so you might as well choose cardio that you enjoy.

Warm up before - Before you start all out in an all-out effort, you should take 10 minutes to do very light and gentle cardio.

Do Cardio interval training - The best way to improve your fitness levels is with cardio interval training.

Get more activities in - Try and be as active as you can. For example, take your dog for a walk or take the stairs instead of the lift.

Stretch after exercises - To prevent injuries, stretch after your cardio exercise.

HOME EXERCISES

There is very much data out there concerning anti-aging medicine and human growth hormone. Human growth hormone is defined by medical professionals as "a hormone made by the pituitary gland which makes the growth of muscles and bones faster." One way to lose weight quickly is by increasing your human growth hormone.

After the age of thirty, the body begins making less of human growth hormone and we begin to feel the consequences of "aging". The benefits of human growth hormone include better burning of fat, added libido, enhanced cardio output, increased immunity, speedy wound healing, and speedy muscle recovery.

The side effects of injecting human growth hormone are not totally known yet but they are thought to include bigger head size, unnatural bone growth and joint pain. Thus, the use of natural methods is the best way to do add human growth hormone. Below are some of the home exercises to lose weight quickly when your HGH is increased used them.

1. You need to carry out intense sprinting anaerobic workouts. Also find ways to do something that puts your breathe into motion such as swimming, interval cycling, sprinting hills, or cardio boxing. Research shows that intense anaerobic workout can add human growth hormone levels by about 600%.

2. Have enough sleep and do not consume anything for at least three hours before bedtime. The highest level of human growth hormone is discharged during sleep and functions better on an empty stomach. This is time you will get the highest level of fat burning and muscle recovery will occur when you are sleeping.

3. You have to carry out full body muscle workout such as push-ups, pull-ups, and squats. These workout activates the body's neuron-endocrine response which also boosts human growth hormone release.

BIGGER ARMS

Building better arms isnot just about working your triceps and biceps. Learn how to work the two "hidden" muscles within the arm for greater results in less time.

No matter how much extra time you spend trying to fill out your sleeves, the minuscule payoff at the end is never worth all the effort. There's a reason for that, although you may not want to hear it: You're exercising the wrong way.

Most guys work only about 60 percent of their arms," says Mike Brungardt, strength and conditioning coach for the San Antonio Spurs and coauthor of The Complete Book of Shoulders and Arms (HarperCollins, 1997). The reason is that the two basic arm exercises most men do, the biceps curl and the triceps press-down, only work three of the five muscles of the arm.
"The common belief is that the upper arms are made of two muscles (biceps and triceps), but they really divide into five," says Brungardt. They are the triceps, (lateral, medial and long heads), the biceps and a broad, flat sinew called the brachialis anticus, which is sandwiched between the bone and the biceps.

Most popular triceps exercises challenge the first two heads but never stimulate the long head around the inside of the arm. Big mistake, because building this portion gives your arms a wider appearance from every angle (unlike the other two, which can only be seen from the back and sides).

Developing the brachialis, meanwhile, has the same miracle effect of a saline implant inside a 34A chest. With nowhere else to go but up, the brachialis pushes against the biceps, which makes them seem larger than they actually are. Unfortunately, most conventional exercises, such as barbell, dumbbell or preacher curls, never challenge this hidden muscle. The only way to stimulate it is by curling with the hands either palms down or palms facing each other arm positions most guys never bother to try.

That's where our four-step plan can help. With Brungardt's assistance, we've devised a fast, comprehensive routine that targets all five muscles in one workout. The end result: bigger arms in less time. Because you use the biceps and triceps whenever you work your upper body, it won't take much to exhaust them, so do only three sets of the following exercises for 10 to 12 repetitions each.

For the front
Wall curl: Stand against a wall, feet shoulder-width apart. Hold a light barbell with an underhand grip by your thighs, hands shoulder-width apart. Press yourself along the wall so that your head, back, triceps and heels touch the surface. (If any of these four come off during the exercise, you're cheating, so concentrate on keeping them flat at all times.) Tuck your elbows in at your sides; then slowly curl the barbell up until your hands are by your shoulders. Flex your biceps (squeezing your muscles when they're contracted helps exhaust additional muscle fibers); then slowly lower the bar back to your thighs.

Alternating hammer curl: Sit on the end of a bench, feet flat on the floor. Hold a dumbbell in each hand, arms hanging from your sides. Turn your wrists so your palms face each other. Keeping your back straight, slowly curl the weights until your thumbs are by your shoulders. Flex your biceps; then lower the weights. On the next rep, turn your wrists so your palms face behind you. Slowly curl up until your knuckles are by your shoulders; then lower. Continue to alternate hand positions throughout the set.

BODY FITNESS TIPS

In the recent years, everyone wants to look good therefore; the consciousness of the male community has increased to develop strong and perfect body. Body building is not a simple task and it requires a lot of efforts and determination. Some of the practical bodybuilding tips are as follows.

The first requirement of bodybuilding is proper diet. Bodybuilding training without essential nutrients is not possible therefore, it is better to download a bodybuilding diet from the internet. The body adapts the routine therefore, go for the routine of bodybuilding training which you can follow for a longer period of time. It is not necessary that bodybuilding is only carried out in gyms. In fact, body also builds itself at rest therefore, after getting the training sleep for at least eight hours. Spending time in gyms will never lead you to build the body.

Do not try to start the bodybuilding training from the heavy weights and keep increasing the weights gradually. If you do not see the result in the few weeks then do not lose the passion and keep following the routine because bodybuilding is not a revolutionary process.

For bodybuilding, try to stimulate the muscle fiber. Compound exercises are considered best for this purpose. Always make each movement of the training and weightlifting by concentrating on your mind because mind can really enhance the effectiveness of the work and muscular movement.In the bodybuilding, you must understand that effectiveness is brought by both the quality of training as well as the quantity of the training.

Therefore, hire a professional trainer who may help you to select the right pace of training. The ideal duration of bodybuilding workout is one hour but you can increase or decrease the time according to your capability. Before starting the training, always do stretching exercises to warm-up the body muscles.

Do not go for over training because it can appear as a bad thing.

Drink a lot of water because it is a miracle supplement. A bodybuilder should drink one 8 oz. glass for every 10-12.5 pounds of body weight per day. Machines are easy to use but also go for the free weights because they can allow you to stimulate your muscles.

Throughout the training balanced intensity is very necessary and always try to make a regular routine of bodybuilding training.

Therefore, by following the tips of bodybuilding you can really build a strong and muscular body.

FITNESS TO SUIT OUR BODY

Ectomorphic: are lean, long-limbed and often tall. These woman have long torsos, slim hips and shoulders and small bones in proportion to their height. The Ectomorphic women generally have a very high metabolic rate making it difficult for them to gain both muscle and fat.They generally need less aerobics and should do anaerobic/strength building or Resistance training exercises with repetitions in the range of 6-10 with a resting time of 45-90 sec between each set.

The number of sets to be performed will depend on the need for fitness or a particular sport.The aerobic workout should last for at least 20 minutes, 3 times a week for cardiovascular fitness. If you play a sport that requires physical conditioning, then you will need to vary the routine for aerobic workout according to the need of the sport.If Ectomorphs desire to gain size, they should indulge in strength training repetitions of 6-10 with heavier weights with a resting span of 30-45 sec.

Endomorphic : are short of limb and torso with more rounded bodies. They tend to store body fat easily and might also be big-boned. They generally tend to gain weight in the lower part of their body. Endomorph women can be curvaceous like Madonna,or Pia Zardora. In reality many endomorphs spend their lives fighting fat.

A cardiovascular workout of at least 30-40 minutes, 3-5 times per week is desired. Similarly, due to a serious need of increasing the BMR to burn more calories at rest than fat, endomorphs need to take up a Strength training program composed of higher repetitions at least 12-20 reps (with 30-60 sec of rest between the sets). Aerobic exercise is essential for weight loss, cardiovascular fitness and body-shaping, on the other hand anaerobic exercise is essential to gain muscle and build strength.

By building on muscle content through a customized strength training program, Endomorphs can increase their Basal Metabolic Rate in order to manage their weight. Endomorphs who put on weight become "pear shaped" and carry their extra weight below the belt on the hips, abdomens, buttocks and thighs.

WEIGHT LOSS

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow.

BODY FITNESS

Keeping your body fit is one of the most important things a person can do to ensure continuing health and overall well-being. Exercise can help to build strength, increase endurance and reduce stress. Take time out of your busy day to spend some time exercising. A number of basic body fitness tips can be followed to maintain optimal wellness.

Segments of Exercise
According to the President's Council of Physical Fitness and Sports, even a moderate amount of physical activity such as 30 minutes of brisk walking can have significant health benefits. If you lead a busy life and don't seem to have that time each day, the council says you can derive the same benefits from breaking the activity into 10-minute segments. Take 10 minutes of your lunch hour, a short break from work and 10 minutes when you get home to devote to increasing your body-fitness level.

Household Activities
Body fitness activities don't have to be made up of sessions on the treadmill. The North Carolina Cooperative Extension at N.C. State University says that examples of physical activity include everyday things like gardening, mowing the lawn, dancing, washing the car and going for a swim. Activities such as these can count towards your daily fitness requirements.

Strength Train
Incorporate sessions of strength training into your body fitness routine. Building muscle can improve your posture, make stronger joints and allow your body to burn more fat. The Department of Kinesiology and Health at Georgia State University recommends always warming up before a routine and to never extend it beyond one hour. It's also advisable to give each muscle group a one- to two-day recovery time before exercising them again.

Have Fun
Find a fitness routine that you enjoy. It's much more likely that you'll stick with an exercise regimen that feels like fun instead of a chore. Try a new class at a local gym or fitness facility. Exercise isn't all about sweating away everyday at the gym. There are a wide range of activities that count as forms of exercise such as bicycling around the neighborhood, kayaking, hiking, karate, badminton and aerobic dance.

BETTER BODY

If you're like many, you've found the one activity you love to do. And you do it—over and over again.

That's great, especially when you're just trying to get into the habit. But once you're exercising regularly, adding variety to your routine can take you to the next level.

"When you do just one thing, you're only training the muscles you need for that particular activity," says Janet Alexander, an exercise specialist in Encinitas, CA.

"That can leave you very strong in some areas, but pretty weak in others, leading to muscle imbalances and overuse injuries from performing the same motions day in and day out."

And as you already know, the more muscles you use, the more calories you burn, and the slimmer and fitter you'll feel. "Plus, cross-training keeps you from getting bored!" she adds.

You should always aim for a balance of aerobic activity and strength training to keep your heart fit, your muscles toned, and your bones strong. "Strength training twice a week is essential," says Alexander.

"It's the only thing that keeps your muscles strong enough to do the activities you love. And strength training keeps your metabolism high, so you avoid gaining excess body fat as you get older."Otherwise, try to vary your aerobic workouts so that you're not doing the same activity every day. Below are some ideas to help you spice up your routine.

Quick TipIf your workout's not working, try a new activity to boost calorie burn.

If your primary exercise is:Jogging/RunningTry YogaKeeps muscles and joints strong and flexibleGolf or Tennis

Try Swimming Moves joints through a full rotation and stretches themCycling/Spinning ClassesTry African or Jazz DanceImpact is good for your bones and improves posture

WalkingTry SwimmingStretches you and works your upper bodyAerobics Class (e.g., dance, step, kickboxing)

Try Biking on TrailsLow impact is easier on joints. Adding hills works your upper body and improves balance.

Swimming/Water AerobicsTry Walking Especially on hills Weight-bearing exercise adds impact to build bones and improves lower body strength

FEEL ALWAYS YOUNGER

The main reason you feel old age descending on you is not the passing of the years but the fact that you have been neglecting your body. It’s likely that you’ve been so busy living life that you completely forgot to look after yourself. And now, suddenly, you realize old age seems alarmingly close.

Amazingly, it is possible to wind the clock back a few years.

You are not alone. According to work done by Dr. H.A. deVries, past director of the Andrus Gerontology Center at the University of Southern California, at least 40% of people over the age of 50 do little or no exercise and very few do enough to prevent their bodies deteriorating due to lack of use. With women now living on average to 81 and men to around 75 (and catching up), you have a good many years ahead of you. Do you really want to be old before your time?

Only one fifth of woman aged 55 to 65 do the recommended amount of exercise each week to keep their bodies functioning efficiently. Over 65 the numbers drop even more. Why is this? Is it that it just doesn’t seem dignified to be out doing things when your hair turns gray? Unsurprisingly, the figures for men are similar.

Walking, whether a slow evening stroll or a brisk canter through the park is good easy to do exercise that suits most people. It’s hard to think of any health problem, including mental health, that is not improved by exercise.

Exercise – and a change to a diet that includes plenty of fruit, vegetables as well as reduced amounts of fat and sugar. It’ll be hard to stop yourself feeling frisky if you make those two changes to your life.

Lose Weight

Losing weight can be very difficult. Not only is it hard to find the time, but many people simply do not like exercising. A combination of diet and exercise must be implemented for true weight loss to occur. It is possible to enjoy working out. The secret is finding something fun to do.

Think back to the activities that were fun during childhood. Team sports such as soccer, track and field, and cheerleading kept many people in shape during school. Consider what it was about those activities that made them fun.

It may not be possible to join a cheerleading squad as an adult. However, there are many dance, aerobic, and gymnastic programs that are intended for adults. While it may not be exactly the same as cheering on the high school team, similar movements and skills are required. Most importantly, attending classes and practicing will help drop the pounds.

Not everyone was on a team sport in school. If exercise has never been an enjoyable activity, it is never too late to try something new. Finding such an activity is possible, and in time one can look forward to the workout and the results.

Low Impact Workout Ideas
If it has been some time since one has exercised, choosing something that is low impact can help. Low impact workouts do not put extra stress on the joints. They also do not send the heart rate skyrocketing. Working out for a longer period of time, but at a less intense level is actually better for the body.

Cycling is a fun, low impact activity. Going on an evening bike ride can be relaxing after a long day. There is no need to ride fast, or to conquer an uphill bike path. Simply riding around the neighborhood can burn calories and raise metabolism. If riding outdoors is not possible, a stationary bike will do just as much good. Many people find working out while watching a favorite television show makes the workout go by faster and with less pain.

A walk through the neighborhood can also be relaxing and healthy. Walking at a fast pace can accomplish the same results as jogging, but without the strain on the joints. Wear comfortable clothing and shoes. It can be fun to find a friend or loved one to walk with, this can also be very motivational. Listening to music can also make the walk more interesting and enjoyable.

Water aerobics are another great way to lose weight without stressing joints. The water takes up the pressure one usually feels when fighting gravity. Many specialty water aerobic classes are available, such as dance and kick boxing. There are also weights designed to go into the water, so resistance training can be taken advantage of without the strain on the joints.

Learn How To Build Muscle In 4 Simple Steps

Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

Squat About Squats

Every exercise has tricks that will help you to perform the exercise better and get more out of it. The squat is no exception. Here are a few tricks you can use:

1. Wear boots or solid-soled shoes
Try wearing solid-heeled work boots when squatting. They allow the power from your legs to be transferred better than when wearing soft-heeled running shoes.
The reason is simple: you can lose power at the bottom when wearing shoes with thick, soft soles (such as running shoes) because the soles will squish in when you push yourself up.
If you don't have work boots, try squatting barefoot. You will not lose any power at the bottom that way. Going barefoot will also eliminate any heel elevation you may get from footwear. It will also force you to push with your heels. When you squat barefoot, set the racking collars a little lower to make up for the lack of soles. If neither is an option, use flat or thin-soled shoes. Basically, the less padding between your feet and the ground, the better.

2. Use a Manta Ray
A plastic molded device called the Manta Ray is an excellent tool for squatting. I use one regularly and highly recommend it. There is no pain from the bar when you use this device. A towel wrapped around the bar or a foam pad can also help ease the pain of the bar but be aware that these things can slip or roll.

3. Keep your elbows pointed down
Hold your hands on the bar fairly close in to your shoulders and keep your elbows pointed down the entire time.
If you hold the bar too wide, this will force your shoulders to rotate internally. Your elbows will start to point towards the back which will then cause the bar to rotate forward as you come down. This, in turn, will cause you to lean over excessively, increasing the pressure on the lower back.
Keeping your elbows pointed down activates your external rotator muscles, which will keep the bar from rolling forward.

4. Bend the knees first
Hold a tight lordotic (lower back) arch on descent. When you start the movement, the knees should bend first, followed closely by the trunk. Most people descend with glutes leading, followed by the knees. This emphasizes the back and glutes rather than the thighs. This is characterized by excessive leaning over.

5. Yanking the bar
If you feel you are about to get stuck at the bottom of a squat, try this trick:
- Yank down hard on the bar as though trying to snap it in half over your back.
- It may sound counterproductive but if you do this while you are straining against the bar, it will cause an emergency stretch reflex in your quads and give you an extra little kick out of the bottom.

- It is important to note that you must be moving upwards for this technique to work. The stretch reflex will not be activated if you are sinking down to the ground. Pulling down on the bar at this point will only make you drop faster.

INDIAN INDEPENDENCE

At stroke of midnight, on 15 August 1947, India became an independent nation. This was preceded by Pandit Jawaharlal Nehru's famous speech titled Tryst with destiny.

At the stroke of the midnight hour, when the world sleeps, India will awake to life and freedom. A moment comes, which comes but rarely in history, when we step out from the old to the new, when an age ends, and when the soul of a nation, long suppressed, finds utterance..... We end today a period of ill fortune, and India discovers herself again.

If we are unable to quote our first Prime Minister Jawaharlal Nehru's speech in verbatim, the gist of comprehending this speech can surely ignite a strong passion of patriotism. Not many of us, young Indians have ever bothered brushing up on our old, dusty pages on books of Indian history, for their lies a world so different from modern India soaked with unspoken figures of deaths of innumerable Indians who died for our sake in the hands of our oppressors so that we can lead the plush, comfortable lives of luxury that we are now living. However, not many of us even realize that our country , India, is the greatest model to world and the first country ever to win independence through non-violence under the able leadership of the charismatic leader of our time, Mahatma Gandhiji.

Our Indian history like our vibrant culture of so many diversities in terms of religion, culture and traditional values can be a large canvass to depict our origins which has provided accommodation to change like no other country in this world. No country in the world can boast of such a cultural amalgamation.

The Day of Indian Independence is a day of celebration for every Indian to commemorate our jubilant victory over the British who ruled our country for nearly three centuries. It is to this success that every Indian stands up, chin held up with pride and salutes one another Jai Hind to mark the Indian victory.

Good Night of Sleep

Today's hectic lifestyle doesn't allow many people to get the kind of sleep that leaves them refreshed and energetic for the stresses of everyday life. Worries, fear, chronic pain, illness and outside distractions play a part in keeping many eyes open and sleep elusive.

A good night's sleep helps rejuvenate body and mind. Most people require anywhere between seven to nine hours of sleep every night. Factors such as an improper diet, the lack of exercise, high stress levels and environmental toxins and pollutants leave many tossing and turning, hoping to drift off to the nether world of sweet dreams.

Keeping a Sleep Schedule
The body gets used to a schedule. Going to bed and waking up at the same time every day trains the body to expect sleep at certain times. The more the sleep schedule is adhered to, the easier and faster it becomes to fall asleep at the right hour. Staying up late during weekends may prove disruptive as the body may have to readjust to a regular sleep schedule the night before the work day.

The body adjusts to changes in the sleep schedule at a rate of an hour per day. This is important to remember when it comes to adjusting to sleep schedules while traveling long distances across several time zones.

The Effects of Smoking on Sleep
Nicotine is a stimulant. While many profess that smoking relaxes them, the effects of smoking on sleep is anything but relaxing. Nicotine goes to the sleep centers of the brain that helps you keep and stay awake.

Quitting the habit for good aids in better sleep besides the multiple benefits that quitting has on the body and mind.

WEIGHT LOSS

If you want to know how to lose weight fast, continue reading the context below.

One effective way of losing weight fast is by having a control over the food you consume. Make a list of what you eat and evaluate it for calories, fat grams and dietary fiber.

Pay Attention to your calories: Pay attention to your current intake of calories. Burn more calories than you eat and you will lose weight. But, first you need to know how much you take in during a normal day.

Stay well-organized and focused: It is important to realize that weight loss is your responsibility.
Drink plenty of water – Recent research indicates that considerable weight loss is achieved by more and more of water consumption. By a lot, it means half of your body weight in ounces. If one weighs 150 pounds, then one would have to drink at least 75 oz. of water a day

Say No to starving: Many of the people don’t realize that eating is important. They try to find solution by starving themselves.

Be conscious about your body: If you have tendency to put on weight then always try to handy ways of warding off the fat. Like doing small exercises, cutting on fats, avoid eating sweets
Get Active: Ascertain what you like to do. So it’s important to engage oneself in physical activity which you enjoy to do.

Say yes to Herbal Medication: VitoSlim is the thermogenic weight loss supplement that not only reduces your appetite and calorie intake but also make you lose considerable weight within short period of time. This effective herbal pill is available online at a very reasonable price.

The sedentary lifestyle and the diet that most of the people follow are one of the main reasons of weight gain among the people. And if the excess weight is not taken care of well in time then it may give rise to a number of health risks. And a number of people in a bid to waive off that excess weight look for ways.

Though there are a number of options available in order to burn the extra calories but they may be associated with certain side effects. For instance, liposuction is a short cut to losing weight but the after math of the surgery may be quite a big price to pay for losing weight.

EXERCISE FOR GOOD HEALTH & FITNESS

Aerobic exercise (walking, jogging, dancing, biking, swimming, etc.): To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. (Moderate intensity is when you feel "warm and slightly out of breath," and vigorous is when you feel "out of breath and sweaty.")

Resistance exercise (weight lifting, calisthenics): To promote and maintain health and physical independence, older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. It is recommended that eight to 10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups.

Flexibility exercise: To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility at least two days each week for at least 10 minutes each day.

Balance exercise: To reduce risk of injury from falls, older adults with substantial risk of falls (for example, with frequent falls or mobility problems) should perform exercises that maintain or improve balance.

Weight Loss

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow.

PHYSICAL EDUCTION/BODYFITNESS

1. Physical education is needed because due to advanced technology the lifestyle of people becomes sedentary and they become passive entertainer.

2. Physical education is needed during

elementary & secondary education for proper growth and development.

3. It is beneficial during adulthood to maintain good health and fitness.

4. During old Age, physical education is important to prevent and treat various ailments and disease.

5. It is important as it provides us the knowledge of our bodies from musculoskeletal, physiological and biochemical point of view.

6. It teaches us various physical activities that can be practised now in later life such as motor skills for the games and sports of volleyball, tennis, swimming and so on.

7. It also teaches us the value of ethical behaviour in sporting situations.

8. It teaches us the value of physical fitness and how to become physically fit.

9. It teaches us the value of physical fitness and how to become physically fit.

10. It is important for aesthetic reasons as by participation in physical fitness programmes like gymnastics and dance, beauty and grace in cultivated in the movement.

11. It is also important for catharsis reasons with mean releasing of energy, emotion, tension or frustration and some people let off their extra steam by participating in various games and sports which are part of physical education. This way physical education helps in checking juvenile delinquency.

RUNNING

RUNNING

1. Frequency of training: three to five days per week

2. Intensity of training: 55/65%-90% of maximum heart rate (HRmax)

3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity

4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof)
Running and jogging are right there, and they count!

What are proper running techniques?
Beginner tips
Sure, you could go out and just run, and there's no evidence to suggest that that won't work just fine. But if you're struggling with running, or something just doesn't feel right, then it might be worth paying attention to your form. The following tips for correct running form are adapted from Runner's World Magazine and Jeff Galloway. I'll start at the top and work down.

Head: You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don't want it dragging you down with forward-head posture! The emphasis is on keeping your body erect, because you're fighting gravity when you lean forward (it's okay if you look down at the ground at least 20 feet ahead of you since you won't lean forward to do that). Keep your face and jaw relaxed, too; it's okay if they shake and bounce as you run.

Shoulders: Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly. Stay loose as a goose!
Torso: As Jeff Galloway says, "Your torso's only along for the ride." Track coaches describe the ideal posture as running tall, which means that you stretch yourself up to full height with no strain from the torso. This will allow you to breathe maximally and put your body in the optimal biomechanical position for moving forward.

Hips: Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.

Legs: Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.

Ankles: Your ankles are efficient levers that have the potential for great power when you run. Feel your calf muscles and ankles work as you push off on each step.

Arms: Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation (the exception is Bill Rodgers who had memorably wide elbows when he ran). Your hands should not cross the midline of your body (imagine a line drawn right down the center of your chest). The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.

Hands: Cup your hands by gently touching your thumb to the top half of your index fingers. It's as if you are holding a small bird that you don't want to fly away but you don't want to squeeze too tight either.

WEIGHT LOSS - WALKING / RUNNING

WEIGHT LOSS - WALKING / RUNNING

To my knowledge, there are no studies to show that runners lose more weight than individuals who do other types of exercise. However, running certainly does burn lots of calories, and if you're running regularly, you might decide not to eat as much figuring why do it if you're putting all that energy into running. But even if you ran a marathon every day, you wouldn't lose weight unless you consumed fewer calories than you burned. The bottom line to losing weight is burning more calories than you consume, no matter how much exercise you do.

According to the laws of physics, you should burn the same number of calories whether you walk or run the same distance. However, there is recent research to show that running one mile burns approximately 30% more calories than walking one mile, and it's true whether you run outdoors or on a treadmill. The research is mixed, and so it's hard to know for sure if you'll burn more calories running than walking. My take on it is that it doesn't matter whether you walk or run during weight-loss efforts because you'll lose weight as long as you reduce your calories enough to burn more than you are consuming, no matter how much, or what type of exercise you do. What is important is that you maintain some type of exercise once you reach your goal weight, because it's generally accepted that exercise is the single best predictor of keeping your weight off. Whether you walk or run won't matter. The key is to do something.

You'll get equally fit running on a treadmill or outdoors. In fact, many distance-running athletes use the treadmill to save their legs from the pounding of roadwork. But there is a slight difference in energy expenditure (calories burned) between the two; outdoor running burns slightly more calories than treadmill running at the same speed due to lack of air resistance on the treadmill. Researchers studying this phenomenon found that setting the treadmill at 1% elevation equals things out. I advise all of my clients to set the treadmill at 1% so that treadmill walking or running mimics outdoor exercise.

EARLY MORNING EXERCISE

The key is getting exercise whenever you can, whether it's morning, afternoon, or evening, but by starting your morning with physical activity, you set the day's pace. You get your exercise in before other distractions can intrude.

When you exercise early in the morning, it jump starts your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!

When you exercise in the morning, you'll find that because of the increased intake of oxygen and circulation of blood in your body, you'll stay energized for the whole day.

It will automatically put you in a healthy frame of mind. Whatever other things you may have on your schedule, you will notice that you will be eager and energetic to handle them.

Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets.

Muscle Strength

Muscle Strength

If you are considering adding some bulk to a thinner frame, and you wish to accomplish this through varied methods it takes some creative thinking on different ideas to start with. Because of this it is necessary for you to know the various advantages that bodybuilding in general has to offer.

Body Building Exercises DefinedDeciding what body building exercises to use can be somewhat challenging due to the fact that there are so many variations available. However, once you figure out which body parts you want to work on you can narrow down your choices quickly.Numerous up and coming body builders are of the mindset that the only real way to build muscles on their arms is to lift weights. This is not exactly the case, since lifting weights is certainly a beneficial body building exercise, it is not a good idea for beginners to do that prior to getting some arm strength through other ways.

Specifically, an ideal exercise to build the back of your arms (triceps) is pushups. Depending on the physical condition of a person prior to starting exercise pushups may be difficult to do, but pushups are an excellent way to begin and at the same time it reduces the chance of injury.

Gradual IncreasesStart with just a few pushups, and as soon as you feel your the muscles in your upper arm begin to burn, stop.If you are not in shape it is wise to start with only two sets of 15 repetitions each. Some even advise starting with as little as 10 repetitions. Gradually you will you will gain strength in the back of your arms.

Pushups also have a strengthening effect on your shoulders due to the movement of the exercise and because you are supporting your upper body weight with this exercise.For strengthening and building your legs the exercises of squats and leg lunges are an effective option. For those just starting out it will tend to be uncomfortable until your body becomes accustomed to it.

Yoga For Fibroids

Yoga For Fibroids

Uterine fibroids are the most common benign tumors in the female reproductive tract whose exact cause is unknown, but it is known that fibroids are fed by hormones and blood. They can be as small as a millet seed or large enough to fill the entire abdominal cavity. Symptoms of fibroids rarely appear before age 30 but may include painful menstruation, excessive bleeding, and abnormal mucous discharge. Tumors that press on the bladder can cause a need to urinate frequently.

Practicing yoga asanas during your menstrual period might put more blood into the uterus and accelerate fibroid growth. In any case, practicing yoga asanas during your menstrual period can cause heavier blood flow into the uterus, dilation of uterine blood vessels, and heavier bleeding.Note: Do not practice yoga asanas during the first three days of your period or at any time in which you are experiencing a heavy blood flow.Twists such as Bharadvajasana (Bharadvaja's Twist) and Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) can be beneficial, because they allow the abdominal area to be in an open position. As fibroids grow, one's yoga practice should be changed to accommodate them. Women with large, heavy fibroids should approach yoga as if they were pregnant. For them, supported poses like Supta Virasana (Reclining Hero Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), and Salamba Setu Bandha Sarvangasana (Supported Bridge Pose) can be of great benefit.

Bharadvajasana

Sit in Vajrasana. Slide partly off your heels to the left so that your left buttock is on the floor and your right buttock is on your left foot. Let the top of your left foot rest on the arch of your right foot. Place your left hand on the floor to the side and a little behind your left hip. Place your right and on the outside of your left thigh.

Inhale and lengthen your spine upward. Exhale and twist to the left, keeping the extension of your spine. Repeat the actions with another inhalation and exhalation.

Throughout the pose, keep your shoulders down and relaxed. Keep your eyes, jaw, throat, and neck muscles
relaxed. Breathe comfortably through your nose. Repeat to the right side.

MUSCLE FIBRE TYRES

MUSCLE FIBRE TYRES

Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you're working your muscles in the wrong way, you'll be cheating yourself out of hard-earned results.

Every muscle in your body is made up of a bundle of small fibers. In each bundle, you have two main types of fibers: slow twitch and fast twitch. I will explain exactly what these are in a moment. The percentages of these different fiber types that your muscles are made of can help you determine exactly how you should train each particular muscle group in your body.
Slow Twitch: These are also known as Type I or red muscle fibers. They are responsible for long-duration, low intensity activity such as walking or any other aerobic activity.

Fast Twitch: These are known as Type 2 or white muscle fibers (divided further into A and B). They are responsible for short-duration, high intensity activity. Type 2B fibers are built for explosive, very short-duration activity such as Olympic lifts. Type 2A fibers are designed for short-to-moderate duration, moderate-to-high intensity work, as is seen in most weight training activities.

By looking at elite athletes in different sports, you can see extreme examples of each make-up of muscle fiber. At the slow twitch end is the endurance athlete, such as the marathon runner. These athletes can have up to 80% or more of slow twitch muscle fibers in their bodies, making them extremely efficient over long distances.

At the fast twitch end is the sprinter. World-class sprinters can have up to 80% or more of fast twitch muscle fibers in their body, making them extremely fast, strong and powerful but with limited endurance.

PHYSICAL EXERCISES

PHYSICAL EXERCISES

Exercises should be a part of everyone"s daily schedule. And yet it is not always possible to set aside the time for a healthy workout everyday. Most of us are either too busy with their professional targets and necessities, or they are too lazy to go for the regular sessions of exercising to stay fit.

And there can be a host of other reasons for not being able to devote that 15 to 20 minutes towards proper exercising to stay fit. But let us look at some of the benefits of exercises and see what a good workout (doesn"t need to be a long one taking you an hour or so) can do for your health.FitnessExercises will definitely let you stay fitter.

In other words, you will find your body to perform more than it can at the moment. And this will cause you no strain. So if you find it a big task to walk uphill today, exercises can make it as easy as driving your car on a smooth road!

Better Body SystemsBecause of exercises, you can hope to see better body systems. Your circulatory system, digestive system, skeletal system, nervous system, and all the other vital body systems become much more efficient. This lets you live a better life with lesser problems and medicines.Weight LossIf you feel that you are somehow adding those extra kilograms to your weight, it is time to think about exercises. And this doesn"t need to be intense workouts either. Simply brisk walking for around 20 minutes, jogging, cycling, aerobics, etc can help you get rid of your fats quite easily! Add a good diet to your exercises, and see even better results with weight loss.

Mental HealthExercising is another way of ensuring that you stay focused on the more vital aspects of your life than the negativity that often builds up within our minds. Even if you are going through a very happy phase in your life, an empty mind (the devil"s place) can result in unhappy thoughts creeping up. Exercises are seen to keep you fresh, active and full of energy. This ensures that you stay more positive, and the active energy lets you strive towards the happier things in life! Exercising can act as a great antidepressant as well!

Fight a Number of AilmentsRegular workouts can let you stay away from a number of ailments and diseases like heart problems, cancer, diabetes, arthritis, cholesterol problems, blood pressure issues, and even digestive and hormonal disorders.Sleep BetterIf you set aside some time for exercises regularly, even if that is 20 minutes, you are more likely to get a better night"s sleep than otherwise.

All these reasons make exercising an important part of our daily lives. Plan on your daily workouts to get the best out of your life.