Breakfast is the most important meal of the day. People who eat breakfast live longer, have healthier hearts and are less prone to stress and depression and are slimmer. People who don't eat breakfast will be hungry mid-morning and will compensate by eating high fat snacks such as chocolates or fried snacks and are thus more likely to put on weight.
A busy lifestyle is no excuse for skipping breakfast have atleast one portion of starchy foods, one portion of diary foods and one portion of fruit or vegetables. Starchy foods like bread or cereal give energy, diary foods give calcium, fruit and vegetables for the nutrients and fibre. We need at least two or three portions a day of dairy products to maintain strong bones. We need atleast five portions of fruit and vegetables a day and are the best types of breakfast. Vitamins and folic acid found in most cereals dramatically cuts the risk of heart attacks as they help to reduce levels of harmful aminoacid in blood which causes cardiac disease, Most cereals are good for you because they are fortified with vitamins.
In moderation even cooked breakfast which is grilled rather than fried is healthy and can be eaten once a week. Three or four cups of tea and coffee a day are not unhealthy. Tea contains compounds called flavonoids which protects against cancer. Excessive Tea/Coffee makes you hyper and keeps you awake at night. Eat good breakfast and keep yourself slim, healthy and youthful.
Walking workout : Maintains body weight boosts your immune system and lowers stress levels. Walking is easiets way to exercise and available to all of us all the time and is free. Regular walking improves physical fitness, mental alertness and emotional wellbeing. You're never too old to introduce or increase the amount of walking.
Walking improves your cardio-vascular fitness - working your heart and lungs, your muscle strength and flexibility, improves your metabolism, reduce risk of breast cancer. Jogging can achieve results more quickly, but risk of injuries is higher even just three 10 minutes walking sessions boost your fitness levels.
Walk whenever and wherever you can. In your lunch hour, 'Mall Walking' with stairs, park. Keeping a pet dog. They make great exercise companions as they need regular exercise.
Get walking, perfect your technique, Walk tall, Keep back straight, breathe properly, land on the heel of your foot and then transfer the weight down the outside of the sole to the ball of the foot. Avoid lifting your other foot until the big on your 'forward' foot has landed firmly on the ground. keep legs muscles relaxed and avoid 'locking' your knees, keep arms at 90° angles at the elbows and swing them close to your body, but keep them low. Shoulders should be loose and free of tension and hands lightly cupped, look foward five meters ahead to keep head and neck in line and make you more alert. Wear suitable footwear that is comfortable and allow toes to spread out. The arch of foot should be well supported and heel should have cushionion for shock absorption. So if you do not have time to exercise or cannot afford to join a gym walk your way to fitness and well being.
Models Diet (Female) : Bookstores are full of diet books, most diets are effective, but dieters are defective. Eating isn't meant to alleviate boredom, satisfy discontent, solve emotional problems, or be something to do when there is nothing else to do.
There are lots of rewards for exercising discipline in your eating habits: increased self esteem, better success with the opposite sex, good health and success in modelling business.
Cameras loathe extra ounces. If there is more to you then should be, develop correct eating program. Eat three-meal-a-day. Use as little salt, oil and sugar as possible. Have no alcholic beverages of any kind, Eat grapefruit with every serving of meat (to absorb fats) Drink hot water with juice of 1/2 lemon every morning upon arising (brush teeth thoroughly afterwards) No sugar.
No between-meal snacks even famished. Before bed, eat an apple or have a glass of low fat milk, an orange or half a grapefruit is ok. Eat salads at the end of the meal.
We sympathise, Diets are always difficult to follow persist and you will surely lose excess weight. After realizing your desired weight you can add but very cautiosly - more vegetables, fruits, diary products. Now that you have broken the dessert habit, between-meal snacking habit and second helping habits, stick with it. Also remain very limited within salt - Avoid white sugar, white flour, chocolate, fatty meats, carbonated drinks and alcohol. Be regular with your exercises and your great body will assist you in achieving your goals.
Fear is our creation. Stop creating misery, you are naturally joyous. Being joyous is not somehing that you do; it is your natural state of being. By your wrong thoughts, emotions you create fear and misery.
If you are not peaceful you may quarrel with your spouse, friend, yell at your neighbour or children. To rid yourself of misery, suffering, fear, anxiety yogas offers many meditation techniques where being peaceful and joyous comes naturally to you. You don't have to leave your fears and insecurities, because they don't exist. You create them unconsciously, you are a small little humanbeing, naturally fear is overwhelming because you know not the begining or the end. You identify with your mind and body and so fear and insecurity are inevitable. Different people are at different levels of fear and insecurity. Today if your life is going on smoothly you might forget your insecurity. Tomorrow if your life goes upside down, you feel insecure. Its always there, only when you begin experiencing life beyond your limitations can you be free from insecurity or fear.
Only spiritual person are fearless. Going to temples and praying is not spiritual, ninety-five percent prayers are begging asking god for favours and protection due to your inherent fear and insecurity. Meditate and experience yourself beyond the limitations of the physical and mental, then there is no fear. Fear is creation of an over-active and out of control mind. We are humanbeings and not animals, let us use our birth by being fearless and spreading joy and hapiness.
SACN i.e. The Scientific Advisory Committee on nutrition warns our high intake of salt is causuing high blood pressure, linked with heart attacks and strokes on an average, we consume about 9 gms, it should not exceed 6 gms a day. Each pinch of salt added is about 0.25 gms. While a teaspoon is 5 gms. Small amounts of sodium element in Sale are essential for transmission of nerve impulses, contraction of muscles and to maintain the body's fluid balance. But excessive amounts over many years can lead to several health problems.
High Blood Pressure : Too much salt contributes to high blood pressure by causing body to hold on to water, which increases volume of the bolld. so the heart has to work harder to push the blood through the arteries.
A textbook blood pressure reading is 120 mm Hg/ 80 mm Hg. lowering high B.P. has beneficial impact on cardiovascular disease. Reducing Salt intake by one-third from 9 gm to 6 gm a day would reduce strokes by 22% and heart attackes by 16%.
Osteoporosis : Salt intake affects the strength of your bones, it increases the rate at which you lose calcium from your body via urine, so the body compensates by leaching calcium from the bones to keep levels stable in the blood.
Fluid Retention : Salt can worsen the water retention many women experience before their period. It can also increase the build-up of fluid in legs that occurs when sitting for long periods. Cutting sale intake in half results in about 3 lb fuild loss.
Asthama : Sale can make asthma worse. The sensitivity of lung balance in the body. A drop of sale intake is associated with the use of fewer drugs, higher peak airflow and less wheezing.
Stomach Cancer : Evidence shows a link between stomach cancer and high salt intake. large amounts can strip the protective lining of the stomach and may make infection with Helicobacter pylori - the stomach bacterium linked with stomach ulcers and gastric cancers. - more likely.
TIPS TO CUT DOWN ON SALE INTAKE : Try to ride the habit of adding Sale to food at the table, always taste food before you add any seasoning . Use salt substituted sparingly, try freshly grounded pepper instead, choose fresh foods often, Cut down on salty meats such as becon, ham also on salty high fat snacks like crisps, salted nuts and other salty nibbles. Bottled lower sale varieties, choose spicy foods as with spicy flavour, very little salt is needed. Now that you are aware salt harms you. Cut sale intake to remain healty and youthful.
Body's stress response is protective under moderate stress and short period of intense stress. Preparing to give stage performance body undergoes an elaborate series of adjustments processes essential in mobilizing a response are recruited into action. Non-essential functions like reproduction and digestion are put off untill later. Adrenaline and later cortisol are secreted and flood the body. Heart rate and Blood pressure rise, respiration quickens, oxygen flows to the muscles and immune cells prepare to rush to site of injury after the stage performance another complex set of adjustments calms things down, returning body to normal. This process of "Equilibrium through Change" is essential for survival in case of a sudden appearance of a lion but blaring car alarms, controlling bosses, everyday were not part of the plan.
Body's capacity to manage stress is influenced by heredity and childhood experience, by diet, exercise and sleep patterns, by income level and social status and by presence or absence of close personal relationships heavy doses of stress breaks down the body and increases vulnerability to diseases. Makes person anxious and aggressive. imune system becomes slower, often persons wrongly respond to stress by eating fatty foods, staying late at work, drinking alchol in excess and not giving body proper rest. inadequate sleep, lack of exercise, Smoking causes further damage. Cope with stress by eating sensibly, exercise regularly, stay away from Cigarettes, Stop after one drink and get plenty of sleep and live long and healthy life.
WATER THERAPY : A miracle, do not depend on your thirst mechanism to drink water, Drink atleast 10 glasses of and on to prevent damage from lack of water consumption. Ignorant people depend on drugs for cure. Water is simple natural cure for most aliments. Two third quantity of water is provided by our daily diet, rest on third is balanced by taking 8 to 10 glasses of water everyday.
YELLOW COLOURED URINE signals dehydration. This means kidney has to work hard to extract waste from blood due to insufficient water in the body. White colour indicates all parts of the body are hydrated. So always keep a check on the colour of urine.
USING
WATER FOR CURING DISEASES : Hot water sipped slowly cleans the
stomach, relieves heartburn, acute indigestion, vomiting and cramps in
the abdomen
Caution: Hot water is not recommended for those who suffer from ulcers
in the abdomen.
HIGH BLOOD PRESSURE (B.P.) : Water taken sufficiently delays onset of High blood pressure, Drinking water, kept in a copper vessel overnight is helpful in bringing down B.P.
BLADDER INFECTION : Benefits from forced drinking, Water flushes out bacteria and inflammatory debris from bladder. Hot water has curative properties and is ideal for Arthritis. A 15 minutes warm water bath cures sleeplessness, as it relaxes blood vessels of the skin, soothes nerve endings, calms you down.
- Avoid drinking water with food, as it dilutes the digestive juices.
- Medical pills should only be taken with water, with juices and milk, medicine is not as effective or can have adverse effect.
- Avoid drinking Coffee, Aerated drinks or alchohol as they reduce the urge to drink plain water.
To remove all toxins and waste from body fill with water clean green bottle of sprit / beer, cap it and keep it in Sun for 6-8 hours and get suncharged water, let it cool and then drink it, excellent for chronic constipation. Also improves functioning of kidneys and intestines, blood circulation and purifies blood by throwing out toxins.
EYE PROBLEMS : In morning Splash tap water several times into eyes, it helps in maintaining perfect eyesight upto old age.
EYE STRAIN : To relieve focus eyes for 2 minutes on distant object after every one hour. "Palming" Cup your hands (Palms) and place gently over closed eyes. 10 minutes complete rest in dark room relieves strain and relaxes muscules.
- Wash your eyes daily with cold water before going to bed.
- Never look directly at the sun with naked eyes.
- Avoid applying mascara to the eyes too frequently.
- When you read, let the light fall on the book or paper from your left side.
- Never read in dim or insufficient light.
- Let the book or paper you read be about 15 inches from your eyes.
- Do not read why travelling in motor vehicles or trains.
- Frequently close and open your eyes while reading.
- Do not wear spectacles which are cracked or with any scratched lines, or blots or dirt, or spots.
- Using hair-dye will adversely affect the eyes. Use natural dyes like mehandi, for as long as possible.
INDIGESTION : Many diseases stem from poor digestion. Health and ill health depend on the power of digestion. Mix 1 teaspoon of Ginger juice (Adrak Ka Rus) and 1 teaspoon of Lemon juice (Nimboo Ka Rus) add if you wish salt, sugar, soda, it is very good for digestion.
Put 2-3 tender leaves of tulsi in a glass of water overnight and drink this water early morning, cleans your bowels and purifies blood.
For indigestion eat 1/2 teaspoon of Carom Seeds (Ajwain).
CONSTIPATION (Kabz) : Laxatives weakens natural bowel movement and damage inner walls of intestines resulting in dysentery, intestinal wounds and ultimate development of piles. Eat fiber rich diet of raw fruits, vegetables salads, have plenty of water and some exercise.
Drink Hot water with lemon juice and honey 2-3 glasses of hot water first thing in the morning stimulates natural movement of the intestines.
Have meals at fixed time and eat banana or slice of papaya (Papita) before bedtime.
HEART AND BLOOD PRESSURE : High Blood Pressure - The symptoms of high blood-pressure are weakness, restlessness, sleeplessness, head-reeling, hypertensive head-ache, dizziness or light headaches, vertigo, easy fatigue, frequent blushing accompained by rumbling of the bowels, palpitation of the heart and sweating.
- Restrict salt intake and drink 8 - 10 glasses of water daily.
- Squeeze 1/2 lemon in 1/2 cup water and take it 2-3 times a day.
- Swallow 2 flakes of Garlic (Lahsoon) (peeled) twice a day, preferably after meals or anytime. If your can chew it, it is even better.
- Crush 1 tsp cumin seeds (jeera). Add 1 tsp honey and 1 tsp ginger juice. Have it 2 times a day.
- High blood-pressure can be cured by the daily intake of 1/4 tsp pepper powder mixed with 1/4 cup curd, first thing in the morning on an empty stomach for 48 days.
- Have a ripe papaya every day on an empty stomach and do not eat anything for 2 hours after that. Continue for a month and watch the effect.
- Boil a 1 cup leaves of drumstick (Sahijan) in about 2 glasses of water till the leaves are soft. Strain and cool. Drink the water on an empty stomach in the mornings.
- Researh has shown that high blood pressure can be cured by eating the kernel out of the seeds of water melon (Tarbooz giri) have 1/2 tsp of it early morning.
ASTHMA (DAMA) : One of the preventive measures to stop attacks of asthma is to take water kept overnight in a copper vessel. This water, with traces of copper in it, is believed to change one's constitutional tendency to get respiratory problems. Asthmatic patient should avoid foods which tend to produce phlegm, such as banana, rice, sugar, milk and milk products and also fried and other difficult to digest foods. Strong tea, coffee, alcholic beverages, condiments, pickles, sauces and all refined and processed foods should also be avoided.
- Figs (anjeer) give comfort to the patient by draining off the phelgm. Soak 3-4 dried figs in 1 cup water overnight and eat the first thing in the morning. Drink the water also.
- A pinch of Cinnamon (Dalchini) powder mixed with a little honey and taken every night has an expectorant action action in asthma.
- Boil 2-3 flakes of Garlic (Lahsoon) in 1/4 cup of milk and give it to the patient as a cure during the early stages of asthma.
- Chew on a piece of ginger (Adrak) all throughout the day to relieve Asthma, Coughs, Cold and Sore throats.
- During the attach Mustard Oil (Sarson ka tel) mixed with little camphor (Kapoor) should be massaged over the back of the chest. This will loosen up phelgm and ease breathing. The patient should also inhale steam from the boiling water mixed with some ajwain. It will dilate the bronchial passage.
DIABETES : The commonest symptoms of diabetes are unusual thirst, frequent urination, loss of weight despite increased appetite and food intake, weakness and drowsiness, and often itching and boils. There is no absolute cure for diabetes; but it can be almost completely controlled.
THE HEREDITY FACTOR
- If one of your parents is a diabetic, your chances of being one by the time your turn 40 are 40 percent.
- If both your parents have diabetic complaints, they you have a 50 percent chance of becoming a diabetic by the age of 40.
- Normalise body weight in relation to age and height.
- Walk briskly at least 4 kms a day.
- Control booze, kick the smoking habit and reduce dependence on drugs.
- Take 1 tsp of Fenugreek seeds (Methi Daana) and crush roughly. Soak it in water in the evening. Next morning beat it well and strain through a muslin cloth. Drink this for 2 months.
- Grind 4 tender green leaves of jamun with 1/4 cup water. Strain and drink every morning for 10 days. After this have to for 10 days after every 2 months. It controls urine sugar.
- Take 60 gms (1/2 cup) of good, ripe jamun, Boil 1 1/2 cups water. Add the jamuns to it and keep covered for 30 minutes. Mash the fruit well after 30 minutes and strain. Divide it into 3 parts and have 1 part each time thrice a day.
- Take the seeds of jamun and peel to get the kernel from the seeds (Guthli ki giri). Dry these kernels in the share and grind to a powder. Take every morning and evening, 1/2 teaspoon with fresh water. Continut taking for 21 days.
- Dry some neem leaves in the shade for 2 or 3 days, powder them and store in a jar. Before going to bed at night, dissolve 1 teaspoonfull of this powder in hot milk together with a few pinches of powdered cumin (Jeera) and carom seeds (ajwain) for 30 days or more.
- It is good for diabetic patients if they frequently eat bitter groud (karela). This will decidely control diabetes and its complications. Frequently drinking the joice out of the leaves of the bitter gourd vine is also effective.
- Eating dates (Khajoor) helps to control diabetes. The sweetness of dates is harmless to diabetic patients.
- A tablespoonfull of fresh juice of leaves of fenugreek (Methi) taken early in the morning regularly for 3 months cures the early stages of diabetes and controls it in later stages.
Is a powerful tool in combating ailment. In everyday life you see cases where contrary to doctors verdict patients survive due to their strong will power "Mind Power" or "Visualization" is used to rid headaches, make your digestive system strong, think positive and visualize you are free from ailment.
"Endorphine" is a miracle chemical manufactured in the brain which prevents, treats and cures diseases and makes human happy, healthier through production of "lymphocytes" which are defence cells and fights diseases of our body. Selfless actions and working for those you love, meditating with happiness and smiling face and laughing and smiling produces endorphine the merical chemical that keeps you healthy.
Your body is an amazing creation. day and night, it carries out trillions of actions and tasks, which contribute to your health and your well-being.
Every 24 hours, you will lose about 100 hairs, but 100 more will start to frow in their place.
Your sebaceous glands continually secrete sbum, an oily substance that lubricates and waterproofs the hair.
Sebum production can fluctuate with hormone level and increases massively during pregnancy. Blood flow to hair follicles, which is important for providing hair with vital nutrients, increases during the day, and peaks when you exercise.
The average adult brain weights 4 lb and contains about 100 billion interconnected nerves. Messages to and from the brain travel along the spinal cord at 268 miles per hour.
At any one moment your brain is receiving about 100 million pieces of information, which are fed into the nervious system through the ears, eyes nose, tongue and touch receptors in the skin.
Humans have an inbuild body clock called the circadian rhythm.
Controlled by hypothalamus, at the base of the brain, it governs the body's daily alteration between sleep and wakefulness, and works on a 24 hour cycle to let the body "know" when sleep is coming.
In the eveining, body temprature, along with levels of wakeful hormones such as adrenaline, start to drop, making you feel tired.
EYES
:
From the moment you wake up, your eyes take information from your suroundings
and guide you through all your movements.
The average person blinks about 12 times per minute. That 11,520 blinks
per day if you're awake to 16 hours.
What you see is instantly sent to your brain.
Computers can harm your eyes with your eye muscles in a constant state
of contraction, can cause eye cramp, and soreness.
Eyes sense light with two different types of cells - rods and cones. Cone
cells perceive colour in bright light, rod cells perceive black and white
images and work best in low light.
Your eyes rest, rehyderate and relax while you're asleep, but they are
not completely inactive.
The nose traps unwanted dust from more than 500 cubic feet of air every day in the hairs and mocous of your nasal passages.
The nose can detect more than 10,000 smeels, and work 24 hours a day thought it's less sensitive when you're asleep.
Even at night, they continue to be on alert, though individuals differ in the level of noise needed to wake them.
Ears also have a role in balance. The inner ear contains cells covered in tiny hairs and is filled with fluid.
Throughout the day, changes in your position and speed of movement are registered by the brain as the fluid washing over the hairs.
Overnight, as a result of a lowering of saliva production and not eating or drinking, the bacteria will have multiplied. produced plaque and foul-smelling breath.
Brushing gets rid of bacteria and break down the plaque.
As the day goes on, saliva production decreases and bacteria starts to build up. Eat, drink or bruch your teeth, and it will freshen up again.
Natural wear rate for enamel is 0.3 mm in 10 years.
The role of your lungs is to keep your blood and all your body's cells supplied with oxygen, and to get rid of the waste gas carbon dioxide. The lungs are covered in 375 million tiny cells, called alveoli, which exchange oxygen and carbon dioxide between the air and the blood, tiny hairs called cilia, which clean out any debris.
When you eat, bile is secreted by liver cells and used to break down fat molecules.
Alcohol is broken down in the liver. It takes a male an hour to break down one unit of alcohol.
A mouthfull takes a couple of seconds to travel down the oesophagus to your stomach, bu a process in which the muscular walls of the oesophagus sqeeze and relax in carefully coordinated waves.
Once in your stomach, food is swished around with a mixture of gastric juces, digestive enzymes and acids.
Four hours after a meal, your stomach should be empty. Your stomach rumbles because thought of food stimulates actiity in the stomach. Gases from foods that are being digested i the intestines escape back into the stomach, causing it to rumble.
If you've eaten lave and go to sleep, you risk heartburn. Food and acid from your full stomach may escape back up your eosophagus into your mouch.
| "CAREER TITLES ", 1965 Mr. Europe - Junior (Germany) 1966 Best Built Man of Europe (Germany) 1966 Mr. Europe (Germany) 1966 International Power lifting Championship (Germany) 1967 NABBA Mr. Universe - Amateur (England) 1968 NABBA Mr. Universe - Professional (England) 1968 German Power lifting Championship (Germany) 1968 IFBB Mr. International (Mexico) 1969 IFBB Mr. Universe - Amateur (USA) 1969 NABBA Mr. Universe - Professional (England) 1970 NABBA Mr. Universe - Professional (England) 1970 Mr. World (USA) 1970 IFBB Mr. Olympia (USA) 1971 IFBB Mr. Olympia (France) 1972 IFBB Mr. Olympia (Germany) 1973 IFBB Mr. Olympia (USA) 1974 IFBB Mr. Olympia (USA) 1975 IFBB Mr. Olympia (South Africa) 1980 IFBB Mr. Olympia (Australia) |
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| 1.
Reduces your risk of getting heart disease. 2. Increases your lever of muscle strength. 3. Improves the functioning of your immune system. 4. Enhances sexual desire, performance and satisfaction. 5. Helps you to more effectively manage stress. 6. Helps you to lose weight, especially fat weight. 7. Improves the likelihood of survival from a myocardial infarction (hear attack). 8. Can help relieve the pain of tension headaches. 9. Improves your body's ability to use fat for energy during physical activity. 10. Increases the density and breaking strength of bones. |
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11.Helps to preserve lean body tissue. 12. Reduces the risk of developing hypertension (high blood pressure). 13. Increases the density and breaking strength of ligaments and tendons. 14. Improves coronary (heart) circulation. 15.Increases circulating level of HDL (good) cholesterol. 16. Assists in efforts to stop smoking. 17. Reduces your risk of developing Type 2 (non-insulin dependent) diabetes. 18. Can help improve short-tem memory in older individuals. 19. Helps to maintain weight loss -- unlike dieting, alone. 20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc). |
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21. Reduces your anxiety level. 22. Helps control blood pressure in people with hypertension. 23. Reduces the viscosity of your blood. 24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms). 25. Increases your maximal oxygen uptake ( VO2 max--perhaps the best measure of your physical working capacity). 26. Helps to overcome jet lag. 27. Slows the rate of joint degeneration in people with osteoarthritis. 28. Lowers your resting heart rate. 29. Helps to boost creativity. 30. Reduces circulating levels of triglycerides. |
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| 31.
Helps the body resist upper respiratory tract infections. |
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| 41.
Improves posture. |
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51. Increases your ability to adapt to cold environments. 52. Helps you maintain proper muscle balance. 53. Reduces the rate and severity of medical complications associated with hypertension. 54. Helps to alleviate certain menstrual symptoms. 55. Lowers your heart rate response to sub maximal physical exertion. 56. Helps to alleviate low-back pain. 57. Helps to reduce the amount for insulin required to control blood sugar level in Type1(insuline-dependent) diabetics. 58. Improves mental alertness. 59. Improves respiratory muscle strength and muscle endurance -- particularly important for asthmatics. 60. Reduces your risk of having a stroke. |
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61. Helps you to burn excess calories. 62. Increases your cardiac reserve. 63. Improves your physical appearance. 64. Offsets some of the negative side-effects of certain antihypertensive drugs. 65.Increases your stroke volume (the amount of blood the heart pumps with each beat). 66. Improves your self-esteem. 67. Reduces your susceptibility for coronary thrombosis (clot in an artery that supplies the hear with blood). 68. Helps you to relax. 69. Reduces the risk of developing breast cancer. 70. Improves mental cognition (a short-term effect only). |
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| 71.
Maintains or improves joint flexibility. |
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| 81.
Decrease (by 20 to 30 percent ) the need for antihypertensive medication
if you are hypertensive. |
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| 91.
Helps to decrease left ventricular hypertrophy (a thickening of
the walls of the left ventricle) in people with hypertension. |
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| What you choose to put into your mouth determines your future health. Human body is a truly incomparable machine. If your feed it right, it functions smoothly. The more toxins we digest, the faster we precipitate disease and age. Our fast paces lives are moving us away from nature. We eat devitalised fast food. Cannong and processing foods, The body has to work harder to eliminate chamicals and additives injested. When the body is unable to eliminate the toxins effectively, it starts screaming with symptoms of heaache, allergies, body aches, nausea and biliousness. In midlife we stop exercising due to over-work and loose lean muscle mass. As a result bone density is lost and our metabolism slows down causing weakness, flabbiness etc. A lifetime of poor eating habits makes us chronically ill. Healing the body through naturally means takes long time and perserverance. Some people drink a lot of tea/coffee and eat fried foods, sweets. Some are addicted to soft drinks and fast food, some eat large quantities of meat and drink alcohol. The body handles these surprise doses of whisky, gin, cigarette smoke and oily foods heroically until it breaks down. If it is overloaded for too long then the coronary arteries harden and eventually result in heart attack. We are subsisting on lifeless, over-processed pesticide sprayed food, polluted air and water and depending upon tea, coffee, cigarettes, alcohol, chocolates and soft drinks for our stimulation. Is it any wonder, then that the incidence of heart disease, diabetes, cancer, arthritis, allergies, osteoporosis is increasing. Liver is the main organs of detoxification and acts as a blood filter. Beet juice is rich in vitamins and minerals and helps relieve constipation. An average individual if constipated retains several pounds of stale, fecal matter on the intestinal walls, which give rise to bacteria, emotional disturbance and disease. Beetroot helps detoxify the body. Watermelon juices is a wonderful kidney cleanser. Promotes diuresis and prevents water retention. Eating celery sticks can help reduce uric acid levels and reduce symptoms of gout. Flaxseeds are good for heart, pineapple aids digestion. Food in their natural form have awesome disease preventing properties and used correctly through food therapy can restore good health, reducing dependency on drugs and medicines. |
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| Change
your whole attitude... |
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| STOP
!!! Stop making up excuses; Oh, I am too tired after I come back
from my job and I have no strength to go to the gym and work out.
STOP !!! Stop saying; It's raining, it's snowing, it's too hot, it's
too humid, it's too early or too late. STOP !!! Stop crying; I don't
want to miss my favorite shows. Don't even try to say that you want
to stay at home and watch your favorite shows. Enough of this bullshit.
Just shut the hell up and go lift some weights. No more whining, making
up crappy excuses and bitching about your life. Just follow next simple
routine to achieve some results. GET UP, SHUT UP AND GO WORK OUT. |
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| If you gained a few (ok, maybe way more than a few) extra kilos / pounds, if you feel depressed and stressed out, if your muscles can't handle as much physical activities as they used to, if your heart is giving up on you, if you are not satisfied with how your body looks and how you feel about yourself and about all kinds of things. There is only ONE word you need to know to change your life around. This word ( very very powerful word ) is EXERCISE. | ||||||||||||||||||
| First
of all let us tell you that this page was created neither by licensed
nor by professional trainers. We are just guys who like lifting
weights and play many different sports, there for know a lot about
bodybuilding and fitness. YOUR BODY IS YOUR TEMPLE. Enjoy Don't Use Drugs to Destroy it !!! |
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| *
It's extremely important to warm up and stretch before each work
out in purpose to avoid stretch marks, pulled muscles, joints' pain
and increased heart rate. Warm up and Stretch !!! |
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| Chest (Latin name – pectoralis) is by far the most popular muscle to train by most beginners and is a very impressive part of a more advanced bodybuilder's physique. The chest consists of pectoralis major and pectoralis minor. Pectoralis major consists of two heads – clavicular head is the top part and is more commonly called upper chest. Sternal head is the rest of the chest including middle and bottom of the muscle. You should do about four exercises per training session for your chest; two basic compound movements for the middle part of your chest (flat presses), one for inner chest, and one for upper chest. | ||||||||||||||||||
| Exercises
for Chest : |
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| Flat Bench Press (barbell/dumbbell) – by far the best exercise for chest. Its a great mass builder, easy to do, and allows you to work with some really heavy weights. It works your entire sternal head which is most of your chest.Take the bar wider than shoulder width, lower the bar at moderate speed all the way down and touch your chest, DON'T BOUNCE THE BAR OF YOUR CHEST. | ||||||||||||||||||
| Incline Bench Press (barbell/dumbbell) works the clavicular head of pectoralis major. Perform it the same way as flat bench press the only difference being the incline. The incline should not be more than 30%, if you're at 45%, its too much. BEST DONE ON FREE WEIGHTS. | ||||||||||||||||||
| Decline Bench Press (barbell/dumbbell). The only difference from flat and incline bench press is the negative angle of the bench. It works the bottom of your chest. Read Flat Bench Press for instructions. | ||||||||||||||||||
| Dumbbell Fly can be done on a flat or incline bench. With arms slightly bent at the elbows, lying supine on the bench, in a circular motion, bring the weight down below a line going through your chest and parallel to the ground. Try to pull/push the weight up until the dumbbells meet. Flies are good for both inner and outer pecs. | ||||||||||||||||||
| Close Grip Bench Press works the inner part of your chest. Do not take the bar too close however, leave at least two fists worth of space in between your hands. Lower the weight (barbell only) to the spot where your abs meet your chest. If you lower the bar closer to your neck, that will work the triceps. Then lift all the way up and repeat. | ||||||||||||||||||
| Pull Over is a great all around exercise. To work your chest with it (also hits the triceps), follow the instructions of pull over for lats except for two minor changes. Bend your arms at the elbows more and make it more of a push/press than a pull. | ||||||||||||||||||
| Dips can be done weighted once you can handle your weight for twenty or more reps. To hit the bottom of your chest with it, dip with elbows in. By that I mean; have your elbows tucked close to your body and not pointing outward. Outward pointing elbows will work your triceps more. | ||||||||||||||||||
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| Traps (Trapezius) give you that football player look. There is nothing more pathetic than a thick muscular chest and a pencil neck on top of it where volcanic traps should be. That's the mistake I made in the beginning of my training and now I'm trying to fight my way back and build some traps. Unlike lats, which can only be trained by pulling exercises, traps can also be trained by pushing exercises. If you do two or more exercises for traps in your work out, it might be a good idea to include both for fuller development. | ||||||||||||||||||
| Exercises
for Traps (Trapezius) : |
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| Shoulder Shrugs are a must if you are trying to grow thick, high traps. They can be done with either a barbell or dumbbells. I prefer a barbell because the movement is more controlled and I can handle more weight. But dumbbells are fine too, you will need very strong and enduring forearms if you plan to handle hundreds of pounds in separate arms for 4 to 6 sets (don't do both types in the same work out). You must stay erect through the entirety of the exercise, with your legs slightly bent at the knees. Lower the weight as low as possible without compromising the integrity of your lower back. On the upward part of the movement try to reach your ears with your shoulders, even though its impossible. Use a shoulder width or slightly wider grip, overhand or mixed (I use overhand grip for lighter weight and mixed for heavier, where I alternate each hand between overhand and underhand grip from set to set). Rolling out your shoulders is not necessary, it doesn't add to trap development, but it becomes easy to injure yourself by pinching a nerve in your shoulder. (can effectively be done on a Smith Machine by allowing you to use even more weight) | ||||||||||||||||||
| Behind Neck Press should be done the same way as Seated Press the only differences being a wider grip and lowering the weight behind the neck. Along with shoulder shrugs, this is one of the best exercises for strength and mass in the trapezius. Wide grip is what shifts the emphasis from shoulders to traps, so try to grip the bar as wide as you can without sacrificing range of motion. (can be done on a Smith Machine but some effect will be lost, better use free weights). | ||||||||||||||||||
| Upright Rows are a tried and true way for most to build and add definition to their traps. Personally, I am not a big fan because it causes pain in my shoulders. But it is an effective exercise. Gripping the bar with a close grip, but no less than six inches apart pull the bar from your crotch up to your chin, if you can. No jerking, this is a very smooth movement not meant for a lot of weight. (also can be done on a Smith Machine without losing any quality) | ||||||||||||||||||
| Side Raises can also be done for traps and not just for deltoids. To include the traps, you have to go higher than if you were working your shoulders. Hold the dumbbells in front of yourself, resting them on your thighs if you so desire. Turn your palms outward so that you have a slightly underhand grip. As you mark off a half circle with each arm in an upward motion, make sure your wrists rotate slightly in so that your fists are parallel to each other at the top of the movement where the dumbbells meet. You can touch them together and slowly begin descent. If you want, you can have your fists in a straight line at the top instead of being parallel to each other. | ||||||||||||||||||
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| Forearms are made up of the long and relatively large muscle - Brachioradialis and two clusters of many small muscles called the Wrist Extensors and Wrist Flexors. If you lift weights regularly and do a lot of exercises where you handle a lot of heavy weights, especially pulling exercises and ones in which the weights are held against gravity by the strength of your grip (deadlifts, curls, rows, pulls and shrugs), then your forearms should be getting a sufficient workout as it is. However, if you insist on training your forearms separately as well, here is a short list of exercises that should work: | ||||||||||||||||||
| Exercises
for Forearms : |
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| Wrist Curls work Wrist Flexors. They can be done with either a barbell or dumbbells, but either way you should curl with both wrists at the same time. Sit and grasp the bar with narrow to shoulder width underhand grip. Rest forearms on your thighs with wrists just beyond the knees. Allow the barbell to roll out of the palms down to the fingers. Grip the barbell back up and flex wrists. Lower and repeat. | ||||||||||||||||||
| Reverse Wrist Curls work the Wrist Extensors. Sit and grasp the bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond the knees. Hyperextend the wrists and return until wrists are fully flexed. | ||||||||||||||||||
| Reverse forearms Curls work the Brachioradialis. You can do these standing or seated, with a straight or a cambered bar, and doing either standard or preacher curls. Grasp bar with a shoulder width overhand grip. With the elbows to the side, raise the bar until forearms are vertical (if you are doing standing reverse barbell curls). Lower until the arms are fully extended. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions. If you are doing preacher reverse curls, sit on a preacher bench placing back of arms on the pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand grip and raise the bar until forearms are perpendicular to the floor with the back of the upper arm remaining on the pad. Lower the barbell until arm is fully extended. | ||||||||||||||||||
| Hammer Curls are described nicely on the forearms page and work the Bracioradialis. | ||||||||||||||||||
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| Biceps Brachii are probably the most favorite muscle to work out for most beginners. This is because most people are impressed by big arms (women of course). I rarely work my biceps because I know that true size of your guns comes from your triceps. This doesn't mean that you shouldn't work your biceps, they definitely add to the appearance of your arms. Biceps consists of two major components – a long and a short head, and a small muscle located at the bottom of the biceps, near the elbow bend – Brachialis. The best way to work the biceps is to do no more than three exercises in one training session where in one, your wrists stay neutral throughout the exercise, in another, your wrists are facing palms up, and in the last one, you supinate your wrists throughout the movement (meaning your wrists go from neutral at the bottom to palms facing up at the top). Not necessarily in that order. There is an enormous amount of exercises designed to hit your biceps from every possible angle. | ||||||||||||||||||
| Exercises
for Biceps : |
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| Barbell Curls (straight bar curls) are the best mass-builder for the biceps. They work your entire biceps structure. To perform them correctly use the following directions. First, stand straight, with your feet about shoulder width apart (if another stance is more comfortable for you, go ahead and use it). Hold the barbell with palms facing up, also about shoulder width apart, perhaps a little closer together, whatever feels comfortable. Without squatting down or moving your torso, slowly bring the bar up to your chest. You may or may not touch your chest with the bar, once you pass the vertical line and bring the bar closer to your chest, your biceps stop working. To keep continuous tension in your biceps you might want to stop a few inches short of your chest. At the bottom, don't bounce the bar of your thighs. You can do this with dumbbells as well, but why? They are more uncomfortable, and its more difficult to raise them evenly than if you perform this exercise with a bar. | ||||||||||||||||||
| Alternate
Dumbbell Curls can be done standing or seated. This is an exercise
best suited for supination. Its a good mass builder as well. From
having your arms resting on the sides of your body with wrists neutral
and facing each other. As you bring one dumbbell up to your shoulder,
start rotating your wrist inward. By the time the dumbbell approaches
your shoulder, the dumbbell should be facing up. You can squeeze out
a peak contraction at the top and then reverse the movement so that
at the bottom your wrist is neutral again. Next, perform the same
exact movement with the other arm. Keep alternating in this manner
for the duration of the set. *It might be a good idea to switch the order in which your arms go first from work out to a work out, but not from set to set. |
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| Preacher Curls can be done with a straight bar or a cambered bar and they work the brachialis. For this exercise I prefer a cambered bar because of how it feels in my hands. The position of hands on a slightly angled bar is more comfortable for the wrists. You can also use dumbbells in this exercise. If you do, don't alternate every rep, first, do a set for one arm, then for another. To do preacher curls, sit down so that majority of your triceps touches the pads. Keep your feet planted and your back straight as you curl until your forearms are nearly perpendicular to the floor. Then lower the weight without releasing the tension in your biceps. You can also do this exercise on a machine. If you do, don't use cables, use a hammer strength machine. | ||||||||||||||||||
| Concentrated Curls bring up the peak on the biceps. Seated concentration curls should be done with a dumbbell and you may or may not supinate during this exercise. The palm should always be facing up at the top of the movement, but at the bottom, it can either face up or be neutral. Lean forward from your waist and hold a dumbbell so that your elbow rests against the inner thigh on the same side of your body. The palm faces the opposing thigh if you want to supinate or faces upward if you don't. Extend your arm so that the dumbbell almost touches the floor, then begin curling the weight up toward your chest. Squeeze out a peak contraction and then lower the dumbbell back to where you started. If you can, try to touch your chest or shoulder at the top. | ||||||||||||||||||
| Hammer Curls can be done standing or seated and should be done with alternation of arms. They can also be done with a bar, but you are better off using dumbbells. In this exercise your wrists stay neutral throughout. In addition to working the biceps, hammer curls work your forearms. For the sake of the argument, lets pretend you are doing seated alternate hammer curls (I prefer standing). Sit on the end of the bench holding two dumbbells at arms' length, palms facing each other. Keeping your back straight, flex one elbow to begin curling that dumbbell up toward your shoulder, maintaining your neutral wrist position throughout. Once your forearm is at roughly a 45-degree angle relative to your upper arm, reverse the movement and lower the weight back down. Repeat the process with the other arm and continue in alternating fashion until the set is completed. | ||||||||||||||||||
| Cable Curls can be done with one or two arms. They will give you definition rather than mass and will work your peak. You can do them either facing the weight stack or facing in the opposite direction, its up to you. If you are doing two arm cable curls, do it as if you were doing barbell curls. If you are doing one arm curls, do it as if you were doing concentrated curls. Those are the exercises that they imitate. | ||||||||||||||||||
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| Triceps Brachii is a muscle located in the back of the arm and makes up about two thirds of an arm's volume. Many people who want big arms make a mistake of working their triceps exclusively. The triceps are made up of three heads; long, medial, and lateral. You should always include an overhead triceps movement in your training program to target the long head, its the only way to work that head. In doing triceps exercises one must always remember not to let any part of the arm above the elbow move. Shoulder joint remains stationary at all times. | ||||||||||||||||||
| Exercises
for Triceps : |
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| Dips can be done weighted or regular. To hit your triceps and not your chest with this exercise, elbow position is crucial. Elbows should not be close to your body but instead pointing outwardly. You should go as low as possible and the slower you go the more effective it becomes. | ||||||||||||||||||
| Skull Crushers (French Press) are a good exercise for triceps. Lying supine on a flat bench, take a cambered bar with your hands about 10 inches apart (overhand of course). Lower the bar all the way down until the back of your hand touches your forehead and push it back up. This is a very difficult exercise and your triceps can easily give out so you should try to do this with a spotter. | ||||||||||||||||||
| Triceps Pushdown (sometimes called “press down”) is my favorite exercise for the triceps. Use as close a grip as you want. Never stand more than two feet away from the weight stack when you do it. Leverage is important in this exercise, so you should take a shoulder-width stance and bend your knees. You can lean forward a little bit. This is a 90-degree range of motion exercise. Your forearms should be parallel to the ground at the top of the movement, don't let the weight pull you higher. At the bottom, your arms should be perpendicular to the floor. Its ok to lock out. You can do this with legs parallel to each other or have one leg in front for more leverage (that's the way I do it). | ||||||||||||||||||
| Overhead Cable Extensions I am not a big fan of this exercise for one simple reason - it can be done with free weights (Overhead Dumbbell Extension). And a free weight exercise is always superior to an equivalent machine exercise. You can use a rope or a bar. A rope can be too uncomfortable and you waste more energy trying to stay balanced than you do performing the exercise. You should keep one leg back for stability. Push the weight with only your triceps, don't let shoulders or lats do it. Go as far back as you can without moving your arm at the shoulder. Your elbows are the only joints involved in this exercise. Push forward to lockout. | ||||||||||||||||||
| Pullover should be done the same way it is done for chest. It works both, chest and triceps at the same time. To put more emphasis on the triceps, point your elbows slightly more outward. | ||||||||||||||||||
| One-Arm Cable Extensions This exercise tones your muscle more than grows it. Unused hand on the hip, feet in a shoulder-width stance, knees bent for stability. Try to keep your trunk stationary, as with all cable movements. Keep your upper arm locked against your side. Use full range of motion. Once again your forearm should not go higher than parallel to the ground. Lockout at the bottom. | ||||||||||||||||||
| Overhead Dumbbell Extensions Finally a heavy triceps exercise with free weights. You can also do this with a cambered bar, but you might find a dumbbell more comfortable. From the position of having your arms extended over your head, slowly bring the weight down, all the way behind your head, remembering not to move your upper arm at the shoulder. Your upper arm stays vertical at all times, while the rest of your arm is moving. | ||||||||||||||||||
| Close Grip Bench Press Once again, do this exactly the same way as it is described to be done for chest, with one difference; bring the bar to your upper pectorals not to your lower chest/ upper abs area. | ||||||||||||||||||
| Kickbacks Now, you don't see many people do this for one simple reason; you can't use heavy weights. And you know how guys' egos are: ”if its not heavy, I will not be seen lifting it.” However, if you choose to swallow your pride, here is how to do this great exercise. Standing in the same position as if you were doing bent over dumbbell rows, bring the arm holding the dumbbell back so that its parallel to the ground and just a smidgen higher than your back. Bending the arm at the elbow, lower the weight so that your arm makes a right angle. Then “kick” the arm back to its original position. | ||||||||||||||||||
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| Hamstrings (leg hamstrings, hams) are very large muscles in the back of the leg. Hamstrings consist of four heads; hamstrings Femoris - long head, hamstrings Femoris - short head, Semitendinosus, and Semimembranosus. A lot of the exercises that work the hamstrings also might work the quads, the glutes and lower back and vice versa. For that reason, it might be a good idea to do all these muscle groups on the same day. Because the exercises listed here may be used for more than one muscle (one that's already described someplace else), this page may not explain how to do all the exercises mentioned, but instead, will give reference to where else on this site you could find them. The general formula for Quad to Hamstring development ratio is that your hamstrings should be at least 50% as strong as your quads. | ||||||||||||||||||
| Exercises
for Hamstrings : |
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| Stiff-Leg Deadlifts (Straight-Leg Deadlifts) are a core exercise for hamstring development. The name is misleading. The legs should never be perfectly stiff or straight on any pulling exercise. Locking the knees is an invitation to injury and is not at all necessary. You can work the hamstrings, glutes and lower back very effectively with a slight break in the knees. Don't let the bar stray away from the body when doing this exercise. Place the bar very close to your body, against the shins. It should move up and down so close that it will leave red marks on your thighs. From a position right over your shoe tops pull it up only to mid thigh. You don't need to bring it to a full locked-out position at the top, but you can if you want to (I do). Locking your shoulder blades during the exercise will help you maintain a flat back. | ||||||||||||||||||
| Good-mornings are a long forgotten exercise, very rarely will you see someone do it. However, this is an invaluable technique if you want to develop strong, muscular hams. You must do this difficult exercise very carefully, following the directions precisely. Otherwise, you are risking a very serious injury. Don't get scared out of doing it though, nothing good is easy to achieve (especially good hamstrings) and this is definitely worth your while. The good morning comes in several variations. You can do them with a flat back, a rounded back or while sitting on a bench. The easiest and the safest is probably flat back, but you should experiment and find the style which serves you best. Position the bar on your back exactly the way you do when you squat. Lock it securely in place because the most uncomfortable part of this lift for many is the bar moving around on their backs. As in the stiff-leg deadlift, lock your shoulder blades tightly together. Your stance should be narrower than shoulder width with your toes pointed slightly inward. Bend your knees and hold that same bend throughout the exercise. Once you start going down with the bar, you don't want your hips to drop any lower. The sensation is like having a hinge in your hips, below your hips no movement should occur (even though it will). If you are using the rounded-back version, try to place your chest on your thighs. If you prefer the flat-back version, go below parallel position with your back. Do the motion rhythmically, more slow than fast. Avoid any herky-jerky movements. Reset after each rep. | ||||||||||||||||||
| Deep Squat (Full Squat) is a squat where your upper leg breaks the parallel to the ground plane and you drop as low as possible, going all the way down. Go to squat on the quadriceps page and look at the first and third picture as top and bottom of the movement. Read the directions for proper squatting technique. | ||||||||||||||||||
| Leg Press works the quads very effectively, but what people don't realize is that it also stresses the hamstrings. To hit the hamstrings you gotta use a wide stance. Wider than conventional stance will reduce undue stress on your knees. In addition to that, wider stance allows for an increased range of motion, and the lower you go, the more your hamstrings get involved. Except for that, the rest of the exercise is performed exactly as described on the quad page. | ||||||||||||||||||
| Lunges develop the whole leg and the glutes. However, to shift the emphasis from quad to hamstring development, use this variation of the lunge. The key to hamstring involvement is to keep the trailing leg as straight as possible. Merely dipping the rear knee to the floor is less effective because this easier action does not activate the hamstring nearly as much. This is the only change from the lunges as described in the quad section. You should go there and read the proper lunge technique. | ||||||||||||||||||
| Leg Curls - finally an exercise that doesn't work the quads, only hamstrings. They can be done seated, or lying face down on a machine. Both, hammer strength machine and cables, are equally effective. If you are doing these on a machine, it is important not to restrict your range of motion. Extend to lock out on the negative part of the movement. When lifting the weight, try to reach your buttocks with your feet, come as close to it as possible. This exercise should never be used as a core exercise for the hamstrings. It's a good warm up exercise and a good finishing movement to overload already fatigued hams. | ||||||||||||||||||
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| Yoga
operates on a number of levels: physical, energy, mental and spiritual.
On a physical level, the body and muscles get toned. The stretches focus on lengthening the muscles, massaging the internal organs and removing blocks in the body. Blocks occur as a result of the build up of toxins in our system. The toxins come from stress, improper food intake and environmental effects such as pollution. The results are sore joints, aching backs, headaches, lethargy. As the yoga positions exercise our body, both internally and externally, the energy is freed and begins flowing through our system, eliminating the toxins. Standing postures correct structural alignment and strengthen the spine. Twists massage the internal organs. Forward bends lower blood pressure and relax the system. Backward bends assist the kidneys, adrenal glands, and ovaries and increase heat for digestive fire. Inverted postures purify the lymphatic system. Yoga postures and breathing strengthen and balance the immune, hormonal, digestive, and nervous systems. Yoga also improves our mental state, increases concentration, builds self-esteem, and helps us to deal with stress in a positive way. Relaxation is a vital part of stress management. The quiet allows for awareness of our inner self. Given time to reflect, we can discover the spiritual side of our nature. |
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| What
is Yoga ? |
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| What
are those words? Hatha Yoga, Kripalu Yoga, Iyengar Yoga, Ashtanga Vinyasa Yoga, Bikram Yoga? There are many different styles of yoga. Furthermore, each teacher brings his or her individual approach. One common thread, which joins all styles, is that there is a growth in body mind and spirit, there is an increased sense of confidence while still maintaining openness. No matter what style you do, what approach you take, do it with self-acceptance. Are you willing to go within and find that divine spark? And to have the courage to face what you see in your mind, and live your life taking action for the highest good of all? |
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