HOW TO LOSE FAT OFF THE HIPS

Want to lose fat off the hips Hear are some tips While the idea of spot fat reduction is a myth, an integrated fitness program can still help you to lose fat off your hips. You’ll need to work on eating habits to reduce your body fat overall and an exercise routine to tone and strengthen the underlying hip muscles. Drink water to aid in weight loss and stay hydrated.  Step 1 Consume foods less dense in calories, such as fruits and vegetables. Cut foods high in fat out of your diet and replace them with foods that are high in fiber. Try The Bar Method Chicago's Best New Workout! New Client Special $100 for 30 Days www.barmethod.com Sponsored Links  Step 2 Perform high-intensity cardiovascular exercise four or five times per week for 60 to 90 minutes at a time. Jumping rope and indoor cycling will help you to burn a large number of calories.  Step 3 Strap an ankle strap around each ankle to perform the cable-lying leg raise, which targets the lliopsoas or inner hip muscles. Fasten a weight-block resistance cable to your ankle and lie on your back on a exercise mat. Position yourself far enough so that the cable is stretched out tight; grab a support behind your head. Bend your knees so that your thighs are perpendicular to your chest. Return to the original position by extending your knees until they are straight.  Step 4 Grasp the handlebars of the leg-raise machine to perform the lever vertical leg raise, which also targets the lliopsoas muscles. Stand on the foot bar with your knees bent slightly and hips resting against the pads. Keep your back straight and lift your legs up as high as they will go.  Step 5 Sit on an exercise bench to perform the weighted lying leg raise and place a weight between your feet. Lie back and grab hold of the bench just behind your head. Raise your legs upward, bringing your knees towards your chest. Go back to the original position by fully extending your knees.  Step 6 Sit on an inclined exercise bench with your butt positioned on the end of the high portion of the bench to perform a weighted decline sit-uup. Place your ankles under the weighted pad. Lie back and hold a weight on the front of your chest under your crossed arm. Lift your torso up so you are upright position and return to the starting point.

Tips for amino acid

Amino acid  Amino acids are the building blocks of proteins. They build the cells, repair tissues, are responsible for the production of enzymes, and play a key role in mental health. The breakdown of proteins into amino acid is the first amino acid function. From here the amino acids combine with nitrogen where they can then be transformed into thousands of different protein forms that the body can use. Some amino acid basics you should know; there are 20 amino acids that the body uses to construct proteins. These are broken down into essential amino acids and non-essential amino acids. What is an essential amino acid? Amino acid basics include the fact that there are 8 amino acids that the body cannot manufacture and these are called essential amino acids. These amino acids must be supplied in our food. However, the term non-essential should not mislead you. All amino acids are essential for proper protein synthesis. Other Amino Acid Information: Vitamin B6 and Vitamin C are the vitamins needed for amino acid metabolism and to help with the absorption of amino acids. Include these vitamins with your amino acid supplements If you are taking amino acid supplements, L-Forms are recommended as they are more acceptable to the body. Check that your amino acid supplement contains all the essential amino acids in the right proportions. If you are taking a single amino acid as a supplement, taking it with empty stomach may help its absorption. Keep in mind, the amino acid basics; amino acids work best when all of essential and non-essential ones are provided to the body.

Tips for pre workout

Pre workouts  Why Pre Workout Supplements are used? There are various supplements available in the market with different benefits and they are categorized according to the timing of supplements to use such as some supplements are known as pre workout supplements because they contain some ingredients to intensify energy, stamina and endurance in every workout session for extended periods of time. In the previous years the use of supplements was not so popular and most of the bodybuilders don’t use them until expert and professionals don’t assure them to get the optimal benefits. Now it is not difficult for anybody to get information about the supplements and benefits associated with these supplements. Before using these supplements it is important to know that how these supplements are formulated and which ingredients they contain to help bodybuilders and athletes. Caffeine, amino acids, glutamine and arginine are the important ingredients of preworkout supplements to offer various benefits to intensify the performance level. Nitric oxide is the most important ingredient in most of the supplements to construct muscular tissues and will increase the blood flow into muscle tissues due to which muscle absorb more nutrients and become stronger and bigger. Another benefit of Nitric Oxide is to help constructing attractive physique that is desired by every bodybuilder or athlete in order to get appreciation of their fans. There are countless benefits of Nitric Oxide for bodybuilders and athletes, but one thing that need to be taken care of is to get medical recommendations before using it so that health complications can be avoided in case if over dosage or timings to use it. Using supplements before workouts is important because performance in the workout sessions and competitive events is dependent on its use.

Tips for Creatine

What is creatine? Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, athletes, sportsmen and women alike. Creatine is a compound made naturally in our bodies as an energy replenisher. It is manufactured in the liver, kidneys and pancreas and secreted into blood for transport to muscle (amongst other) tissues. Its chemical name is methylguanido-acetic acid, formed from the amino acids arginine, methionine and glycine. Does creatine work? Well no supplement 'works' per se; supplements merely 'supplement'; but, yes, creatine, when consumed in correct doses, will help the individual receive the desired effects. Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine. What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule. What is creatine loading? Creatine loading is where the subject takes a high dose of creatine for the initial few days which is then followed by a maintenance lower dose for a few weeks. Some studies have shown that this achieves a higher concentration of muscle CP then by simply taking a maintenance dose alone (Greenhaff, et al 1993). There are a number of loading regimens, but the following one seems to be optimal and most cost effective: Loading phase: 10g per day, as 2 x 5g servings for 5 days 5g per day, for 5 days 3g per day, for 7 days. Maintenance phase: 2g per day, for 5 weeks. Is creatine loading really necessary? This is very controversial as there are researchers like Greenhaff, et al (1993), who show that it is beneficial to load, and others who show no benefit. The ones who show no benefit recommend 5g per day only for 6-7 weeks and claim that supplement companies advocate loading merely as a way of trying to sell more creatine. If you compare this to companies who advocate a 10g, 15g or eve 20g loading phase and maintenance of 5g per day, then the non-loading advocators are correct. However if you compare 5g per day to the example above you will use a lot more creatine over the few weeks by not loading; (Over a 52 day period using 5g per day throughout uses 260g in total; compared with just 166g in the above regimen). Do I need to cycle creatine? After the maintenance phase you may desire a period of rest from using creatine, or you may go straight back on the loading phase. If you want to have some time off, have at least 2 weeks. There is no evidence that cycling creatine is any better than using is constantly. Anecdotally, there are mixed reports about cycling. When during the day should I take creatine? Creatine can be consumed any time of the day, as it is stored. Many experts advocate taking it immediately post workout, which is not only unnecessary, but also impractical, considering other nutrients which are consumed at this time. Furthermore, after a gruelling workout, you may feel a little sick and gulping down a creatine drink would not be desirable. What do I mix creatine with? Creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine. It has been suggested that a formula of roughly 35g of dextrose plus 5g of creatine monohydrate is the optimum for an effect, though this amount may be a little excessive. Studies on a range of athletes from different sports have shown creatine plus carbohydrates to produce better performance than creatine alone A creatine serving is often preferred in a hot drink (for example tea / coffee) so it dissolves more easily, with a teaspoon of sugar and consume some fruit or fruit juice at the same time. Another idea is to drink your creatine in a hot full sugar cordial drink, like blackcurrant. However do not mix creatine into boiling fluids as creatine is destroyed at very high temperatures, let your drink cool to drinkable temperature before adding the powder. What are the side effects of creatine? Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities (Robinson, et al 2000), nevertheless there are some side effects of creatine which you need to be aware of before commencing its use. Due to its effect on fluid balance after consuming creatine it can cause mild irritation to the stomach and nausea for a short while. This is particularly apparent during the loading phase. Whilst this is a little unpleasant, it is harmless and minimised if you consume plenty of fluid. For this reason I also wouldn't recommend you use creatine at times when you are prone to feeling a little sick, e.g. immediately after training or first thing when you wake up. Quite intense muscle cramps have been reported in many athletes who supplement with creatine, which could lead to injuries, and impair performance. Muscle cramps tend to be more prevalent in more energetic sports like athletics and football, rather than bodybuilding. Some users have reported headaches, but again, drinking plenty will help prevent this side effect. creatine affect the kidneys? In the clinical setting, creatinine levels are measured to assess kidney function. Creatine supplementation raises creatinine levels, although it is completely non-toxic to the kidneys (Robinson, et al 2000). If you are supplementing with creatine and your doctor is running some blood tests, it is imperative that you inform him that you are using creatine otherwise this could give misleading information. Pre Workout Various studies have been made to analyze the effectiveness and benefits of using pre and post workout supplements. According to some studies they are useful while some suggest that they are harmful to health, however in most of the cases advantages overweigh disadvantages. Why Supplements Are So Popular? Dietary supplements have become so popular among athletes, bodybuilders, weight lifters and all those who are involved in any sort of athletic activity because all of them want to excel in their respective field and to increase their muscle building properties. The use of protein supplements is popular among bodybuilders, athletes and weight lifters because they desire to increase muscles in size and to reduce the muscle break down. Whey protein is one of the essential nutrients in most of the supplements because it is well known to promote the muscle building process. Casein protein is popular to maintain the level of amino acids in the blood stream, caffeine and beta – alanine is also important ingredients of the supplements to improve muscle growth.

Angelina Jolie Workouts And Diet

 Angelina Jolie Workouts and diet

ANGELINA JOLIE

Angelina jolie voight, Thats the full name of angelina jolie. She was born on 4th june 1975, in Los angeles, California. Her parents Jon Voight and Marcheline bertrand separated in 1976 and angelina and her brother lived with their mother.
She started her career by working in Lookin’ to Get Out in 1982, when she was only 7 years old. She got her 1st international success by her movie Lara Croft: Tomb Raider which was released in 2001. The movie earned $275 million worldwide and she got launched as a female action super star globally.


ANGELINA JOLIE WORKOUT



Angelina has a lot of tattoos on her body. One is on her arm and 2 tattoos are on her back.
The first thing i want to tell you is that there is no official workout and diet plan of Angelina jolie. And if you want to jump into any fitness routine and diet plan, first consult a professional medical advice of doctor.





Angelina jolie is a desire of every man. She have a perfect figure. She have everything in life, Money, fame, Success but all these things haven’t gave her the perfect body shape. It took a lot of efforts to get in a proper perfect shape. Here you will get to know all the secrets of Angelina Jolie’s workout and diet that she eats.



ANGELINA JOLIE DIET

Angelina Jolie have a toned and low fat body that makes her looks perfect in any dress. She mostly prefers yoga as she prefer to keep herself in shape through yoga workout. She do muscle toning yoga session. That makes her remains strong and sleek. Yoga also helps her to keep her mind relax.

first of all, Angelina don’t eat junk food and fast food. She is fully dependent on vegetables, soy milk, and she drinks protein shakes to add some extra protein in her diet. She eats 4 large meals a day. She eats salads, green vegetable and also drinks a lot of water.

BIPASHA BASU WORKOUTS AND DIET

BIPASHA BASU WORKOUTS AND DIET

Bipasha Basu is a very fit actress and she has worked very hard to get this body shape and figure.

BIPASHA BASU WORKOUT:



● Bipaha Basu’s workout regime is a mixture of cardio exercises, yoga and weight training.


● Bipasha’s Cardio session includes: Treadmill, cycling and cross trainer.


● Bipasha’s Yoga session includes: Suryanamaskar and couple of body exercises.


● Bipasha’s Weight Training Plan consists of different exercises for each body part on specific days of a week:

MONDAY- Upper body workout


TUESDAY- Abdomen workout


WEDNESDAY- Legs and lower body workout


THURSDAY- Butt workout


FRIDAY- Upper body workout


SATURDAY- Abdomen and butt workout.





Diet



Bipasha basu’s morning starts with 2 glasses of lukewarm water, almonds (soaked overnight) and a cup of green tea.

● BREAKFAST DIET: 6 scrambled egg whites, wheat flakes, 1 glass of milk and mushroom toast.
-          After doing her breakfast, she drinks a glass of apple juice and coconut water.


● LUNCH DIET: Grilled chicken, Steamed fish, Green vegetables and salad, dal and 2 soya chapattis. Bispasha strictly avoids rice as it may affect her shape.
-          After her lunch, she eats some digestive biscuits and soya chaklis.


● DINNER DIET: Vegetables cooked in olive oil, dal with 2 chapattis and grilled chicken or fish.

Emraan Hashmi workout and diet

Emraan Hashmi workout and diet

 EMRAAN HASHMI WORKOUT

Emraan hashmi works out 4-5 times in a week. He is not into hardcore workouts. He just want to be fit, he say “fitness means being healthy and not having such necessarily building muscles. His workout schedule is working out for two days, then  take a day off, then again working out for two days. He just follows a strength and endurance regime, and workout for an hour only. His workout is a mixture of cardio and weights. He also stretch by doing yoga around 2 times a week. Working out at gym made him disciplined.

 EMRAAN HASHMI’S DIET

Emraan Hashmi hasn’t eaten even a single pizza since last four years, because of his healthy diet, says serial kisser kisser emraan hashmi. He believes in having a good fit body and he concentrate on his all body parts like chest, biceps, triceps, back, etc. Emraan don’t indulge in fast food, alcohol and sweets as far as possible. He eat around five to six small meals  a day to complement his workout. So that he don’t end up eating too little and feeling weakness. He eats chicken, oat, fish, butter, bread, white eggs with his meals, he eats rotis, 4 eggs and an apple with his diet. And he take a sleep of alteast 7 hours in a day.

Tom Cruise Workout and Diet

Tom Cruise Workout and Diet

 TOM CRUISE Tom Cruise, born july 3 1962, his real name is Thomas Cruise Mapother. Tom cruise is an american actor and producer. He had became the sexiest man alive. He was among the 50 top most beautiful people in the world in the years 1990, 1991 and 1997 in people magazine. His first appearance in movie was in TAPS in 1981. But he got 1st leading role in movie Risky Business and he was only 21 years old at that time. But his most popular movies are Top Gun in 1986 and his acting as a secret agent in the series of action movie Mission Impossible.   When he was only 7 years old, his parents got divorced. His father died 10 years later. Early he was beaten by his father. His childhood was lived in poverty. He has shown his talent in many movies like Mission Impossible, Rain man, Top Gun and Mission Impossible 2,3,4. Recently he climbed Burj Khalifa in Dubai for the shooting of Mission impossible 4. These successful movies of Tom cruise, made him super star. And these movies also made him won many awards from Oscar, BAFTA and the Gold Globe.

 TOM CRUISE WORKOUT
 Now everybody knows that Tom Cruise have a great body. But their is a rumour about him that Tom Cruise goes to gym everyday and workout around 1 and a half hour. But the truth is that Tom cruise loves sports . He usually do his cardio by cycling, running and jogging. Tom Cruise is following a very strict exercise routine and diet which is refferd by the popular soccer player, David Beckham. Tom cruise took advise from David Beckham and he gave him a diet chart and workout routine and the results are in front of everyone.

 TOM CRUISE DIET
 Tom Cruise workout at home, as he have a personal gym at home. Tom is very strict to his workout routine and diet. “Growing up, I always ate what was on my plate and sometimes the person who finished first got the extra piece. So when I first began making money as an actor, it was a thrill being able to have any kind of food I wanted and eat as much as I liked. These days I love well-prepared lobster, pasta and flounder … and strawberries.” Tom Cruise For boosting up his performance Tom Cruise consume 1300 calories per day. which are taken through chicken, fish, cereals, oat meal, green vegetables, juices and salads. Tom ignores fast food and junk food. And he drinks a minimum of 2 litres water a day.

SHILPA SHETTY WORKOUTS AND DIET

SHILPA SHETTY WORKOUTS AND DIET

 Shilpa shetty don't avoid any food. Her calorie intake is about 2000 per day. She don't need that much carbs because I don't do manuel work .Because She work out, She don't cut down on my carbs. So the scale tilts towards high protein.Shilpa actually encountered yoga to recover from a neck problem. It was her physiotherapist who recommended it. After trying it out for some time, she felt more and more intrigued and took it up.I'm a non-vegetarian on every day of the week except Thursdays. My breakfast every day is a bowl of porridge and normal tea. My morning chai is a must. Then I work-out (3-4 times a week). After I return I've a protein shake, two dates and eight black raisins.My lunch at 2.30 pm comprises one roti made of five different kinds of grains that I learnt about at the Oneness camp. Very high-fibre and protein-friendly. And I must have ghee on my roti, can't do without ghee on my roti, vegetables done in refined oil, chicken and daal. Being a hardcore non-vegetarian, she loves her chicken. She has replaced bread, rice and sugar with their brown versions. To maintain her flawless skin, she drinks aloe vera juice daily. Soups and salads are on her menu, so are pulses and veggies. The actor goes easy on her diet one day of the week, and has desserts of her choice. Shilpa is a tea lover and likes the normal as well as green variety.

 WORKOUTS ROUTINES 
if you don't feel comfortable working out at a gym, change venue or you'll never go. Or do what I do and train at home. Stretch before and after a workout to prevent muscle strain. Cardiovascular exercise keeps you fit, trim and healthy so my workouts involve light runs on the treadmill. Lift light dumb-bells to tone your arms without bulking up - I use heavier weights on my legs for definition. And work out at least three times a week. I am genetically blessed. I do not diet much. To be fit is very important to me. I don’t go overboard on what I eat....I do meditate regularly....I love doing squats. I’ve always felt my legs are too skinny, so I concentrate more on my lower body.... I get workout tips from my costars, Salman Khan and Sunjay Dutt, who are fitness freaks themselves.

  DIETING ROUTINES

  Morning: She starts her day with Aloe vera juice. According to her it is good for the immune system and the skin. She then proceeds to have porridge and tea with brown sugar. Lunch: Shilpa has dal with brown rice or chapatti made from different grains that are high in fiber with chicken curry and one vegetable. Evening: If she is hungry, Shilpa prefers one brown bread toast with 2 eggs and tea. Dinner: She eats salad, soup and a chicken dish as dinner and has it early at night. DIETING is the worst thing you can do - I've never done anything silly like the cabbage soup diet. Instead, just eat good, natural foods in sensible portions. I drink around 10 glasses of hot water during the day to cleanse my system, keep my skin clear and feel full. Never snack - eating between meals just increases your calorie intake. Remember tea is always better than sugary, fizzy drinks. And don't eat after 8pm. I always eat at least three hours before I go to bed so my body has the chance to work off the calories.  

Aamir Khan "Ghajini" Workout and diet

Aamir Khan "Ghajini" Workout

The buzz everywhere is about the Aamir Khan’s 6 pack abs and fighter like physique he has built for his forthcoming movie ‘Ghajini’. I read in an article how he worked hard in order look like this. I have mentioned some of the excerpts in this post.


It took Aamir Khan almost a year from March 15, 2007 to April 21, 2008 with three hours of workout every day to build that lean yet muscular physique.Aamir Khan is so intent on acquiring a chiselled set of six-pack abs that he has taken personal instructor Satyajit Desai with him to Namibia (Africa)



Workout

Mondays -

Chest:

Bench Press
Chest Dumbell Press
Dumbell Flye
Incline Bench Press

Back:
T-BarROw
Seated Cable Row
Chinup



Tuesdays -

Arms






Barbell Curls
Dumbell Curls(21)
Preacher Curls
Concentration Curls
ShortGrip Triceps Press
Lying Extension
Rope Pulldown


Wednesdays -

Shoulders:

Military Press
Front Shoulder Press
Seated Dumbell Press
Shoulder Press
Bent OverLateral Raise
Upright Row


Legs:
Leg Press
Squats


Abs:
Curnches
LegRaise
Weighted crunches


TIP:Drink Lemon Water while workout.




Apart from this he was also doing half-hour to an hour cardio and abs everyday. As for abs I read he used to do 1,000 crunches everyday. Aamir Khan always managed to get eight hours of sleep. No matter what time he went to sleep, he did get eight hours of sleep every day which I think is really important because proper sleep gives enough rest to the muscles and helps in muscle growth and you will not get tired easily while workouts.


Aamir Khan credits his physique to diet as well. He had a balanced diet that included one-third fat, one-third carbs, one-third protein, and normal food like rotis, rice, sabzis, chicken and all cooked in 3 spoons of oil. Apart from this he used to have 16 egg whites, fruits, and four lts. of water every day. There was no sugar, no potatoes, no bananas, no red meat, no egg yolks and no fried stuff.


So building good physique revolves around Exercise, Sleep and Diet. All these 3 are inter-related. If you don’t sleep well you will not have enough strength for exercise and if you eat junk food without having healthy diet you develop fat in your body. So the right combination of all the 3 is important.



diet:


* Daily intake is broken down into six small meals every two hours
* A small carb meal (banana, apple) before exercises that helps build energy. Avoid dairy products but can have buttermilk.
* Food cooked only in 3 tbs of olive oil or saffola
* Plenty of fresh vegetables and fruits
* Rotis made of three-grain wheat (bajra, jowar and atta)
* Snacks include biscuits, brown bread sandwiches, papaya (through the day)
* No carbs after 8 pm, but soups or juices are allowed
* One or two pieces of tandoori chicken for dinner or four egg whites. Can alternate that with vegetable soup, and bhurji with salads or omlette (of egg whites only)


I know with the kind of life style people have these days it is difficult to follow the above diet, exercise routine and do 3 hours of exercise. But what I know for sure is even if we are doing half what Aamir Khan did we would be in a decent shape, healthy and good looking.

make body with us special tips

TIPS FOR A HEALTHY LIFE

1. Drink a Glass of Water in the Morning

Wake up in the morning and drink one glass of room temperature water first off. You can put a slice of lemon or lime in the water, if you don’t like it’s natural taste. Water helps to clear our system, bring on metabolism rate and flush out the toxins. Some people even say, that it helps to reduce weight!

2. Sleep Enough

Lack of sleep makes you feel tired and angry, you can’t concentrate your attention. Lack of sleep can damage your physicalhealth (especially heart) as well . Some studies have shown that 8 hours of sleep per 24-hour period is the average requirement for adults. But all people are different and need for sleep can range from 6 to 10 hours. If you feel sleepy during 4pm and 6pm, you probably do not get enough rest. 

3. Stretch in the Morning!

Instead of snoozing in the morning, you can use your time more wisely. Stretch your back, your legs, your neck. It will wake your body from sleep. Stretching in the morning increases blood flow to your muscles providing an extra shot of oxygen and preparing them for a new day.

4. Snack the Healthy Way

Potato chips, salted nuts, candies, cookies and other tasty stuff are definitely unhealthy for your body. They contain lots of fat, salt, sugar. Choose raw nuts, fresh fruits or berries instead, they are rich in vitamins and minerals.

5. Eat Breakfast!

Breakfast is the most important meal of the day, especially for you weight loss seekers. If you skip it, you’ll get hungry long before lunch and will start snacking on foods that are high in fat and sugar, but low in vitamins. Researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

It’s enough to get up only 15minutes earlier to fix a healthy dish, like omelette with vegetables or fruit salad with yogurt.

6. Take a Daily Walk

We all know about the advantages of physical activity, but most of us have neither time, nor desire to exercise. Use the stairs as often as possible instead of the elevator, take a walk with your friends, walk your dog a bit longer, than usually – use any possibility to be more physically active. Researchers say, that people only need to walk up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health

7. Make Social Connections.

It is said that lonely people are more likely to become ill and die younger.[4] People who have no friends are more stressed, depressed and often less physically active. Moreover, experts say that how socially connected a person tends to be is one of the most important ways of predicting his health and independence in later years.

8. Study Ingredient Lists of Your Favorite Products.

Product’s ingredient list is very important as it shows you whether the food you’re about to buy contains unnatural and unhealthy ingredients. There are hundreds, maybe even thousands of unhealthy ingredients on the market and it is almost impossible to remember all of them. Luckily, you can find a lot of information on the Internet about them, so study all of your favorite and most common foods, cosmetics and other products you buy. Harmful ingredients may cause various diseases, allergic reactions and even cancer.

9. Find New Activities!

Pick up a new activity involving the whole family and friends such as hiking, group sports, skiing or riding a bicycle. Finding a hobby can give you the enjoyment and reduce stress. You’ll also start meeting people who have the same interests as you and may make some new friends ( remember the #7 advise). Enjoy your new hobby and remember – happy people live longer!

10. Love Your Life!

Relax! Don’t get nervous and angry because of the trivial things. Don’t be too serious. Smile, love others, and always look on the bright side of life!

AKSHAY KUMAR WORKOUTS AND DIET

AKSHAY KUMAR WORKOUTS AND DIET

  "Akshay Kumar constantly encourages youth to remain fit instead of going for muscles. He denounces the use of food supplements and Steroids in a bid to look muscular". His fitness mantra revolves around myriad exercises.For Akshay Kumar impossible is nothing. He makes jumping from a helicopter look like a walk in the park, he wears a python around his neck as if it’s a scarf, switches being the best action hero to the best comic hero, and yet be a grounded family man. Try and eat within 20 minutes of waking up  "The most important thing to do in the morning is cleanse your body and boost your metabolism. Start with hot lime water. Then start with slow cardio so your body can immediately go into 'fat burning' mode".   What does energy mean to you? It’s all about being positive. It is also about being fit, healthy and having a lean body. Today’s mantra, I feel, is ‘health matters most’. Life is super-hectic—you barely have time to take a deep breath, and the stress never seems to go away. To cope with this, you need to be physically fit and be able to find your inner balance. This applies to everyone, not just to those in the show business. What do you do to keep your body and mind active? I play basketball thrice a week to stay fit. I also walk and trek to stay fit and keep my stamina up. I frequent the gym, swim with my son, meditate, jog, and practise yoga and martial arts. It’s important to vary your fitness routine so that you don’t get bored. Yoga, meditation and martial arts help in staying physically fit and bringing about the inner balance.

 DIETING ROUTINES Akshay seldom takes his fitness for granted. He does not subscribe to dieting. He maintains that the secret of his physique is the healthy home cooked food. However, he does not eat like a glutton. He stresses on eating a balanced diet. He has abnegated liquor, smoking and partying from his life. Another astonishing fact about his diet is that, he has never even tasted tea or coffee. He scrupulously forbears from nicotine or caffeine.Eat as often as possible. Keep the portions small. Make sure you are getting enough of carbs, proteins etc. Go for steamed, sauteed or grilled food instead of deep fried. Eating every two hours may seem boring but that's the only way to keep your metabolism high, burn fat and stay healthy. You should never go without food. If you starve yourself, your body goes into shock and stores the food you eat instead of burning it. You don't have to be so strict on your diet, you just need to be sensible. Eat everything in moderation. If you restrict yourself from eating something you like, it won't be long before you lose control and start to binge. That's the biggest failure of all dieting techniques. Diets are a regime; they are not there to kill you, just to guide you. Try to finish eating your meal at least two hours before bedtime  At night, your body is resting so it doesn't need a big meal. Ideally try and have your dinner no later than 7-8 pm. Soups, salads and veggies are perfect for dinner. Definitely no carbs (rice, bread) because your body will not burn them while you're sleeping. It'll only gift you the famous Indian paunch.

JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

 JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

Day 1: AM  Back, PM  Back, trapezius

Day 2: AM  Chest, PM  Biceps, forearms, calves

Day 3: Rest

Day 4: AM  Hamstrings, PM  Quadriceps

Day 5: AM  Deltoids, PM  Triceps

Day 6: Rest

 Back and trap workout :
EXERCISE                                               SETS    REPS
Morning: Back
Front chins                                               4          8-10
Reverse-grip front pulldowns               3          8-10
Reverse-grip barbell rows                     2          8-10
One-arm dumbbell rows                         3          8-10
Seated cable rows                                   3         8-10
Hyperextensions                                     2         10-12
Afternoon: Back, Trapezius
Deadlifts                                                     5        8-10
Machine pullovers                                    5        8-10
Dumbbell shrugs                                       3        8-10
Behind-the-back barbell shrugs             3        8-10
Upright rows                                              3        8-10
Jay Cutler’s 2004 Bodybuilding Routine. After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away from double splits, increased his intensity, and decreased his training volume.
Day 1      Thighs
Day 2      Chest, calves
Day 3      Rest
Day 4      Shoulders, arms, abdominals
Day 5      Back, trapezius
Day 6      Rest
Example back workout from 2004:

EXERCISE                                                               SETS    REPS
Two-arm Hammer Strength machine rows      3         8
Barbell or dumbbell rows                                  3         8
Machine pullovers or seated cable rows        3         8
One-arm Hammer Strength machine rows      3         8
Seated dumbbell shrugs                                   4         8-10
Deadlifts *                                                           3-4       8

 Note: Jay Cutler alternated deadlifts with hyperextensions every other workout.
Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:
* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise with Olympic Bar 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps
* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Superset: French Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps
* Traps Shrugs 4 sets x 12 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Tuesday – Back:
* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps

Wednesday – Off(REST)


Thursday – Chest, Biceps, Forearms & Abs:
* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps
* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps
* Forearms Reverse Curls 6 sets x 15 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps
print Click Here For A Printable Log Of Thursday.

Friday – Quads:
 Leg Extensions 3 sets x 20 reps
 Leg Press 4 sets x 12 reps
 Squats 4 sets x 6-10 reps
 Lunges 3 sets x 8 steps per leg
 Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:
* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps
 Calves Standing Calf Raise 4 sets x 10 reps
 Donkey Calf Raise 2 sets x 10 reps
 Seated Calf Raise 3 sets x 10 reps
 Abs Crunches 3 sets x 20 reps
 Rope Crunch 3 sets x 20 reps
 Hanging Leg Raise 3 sets x 12 reps
 Leg Lifts 3 sets x 10 reps

CHRISTIAN BALE WORKOUTS AND DIET

 CHRISTIAN BALE WORKOUTS AND DIET

What most people don’t know about Christian Bale is that he has made many


transformations to his body over the years. Some were good and some bad.


 For his role in the Machinist he had to actually lose over 50 lbs and he actually
 did it.


 He lost almost all his muscle to become an anorexic psychopath for this role.


 Many doctors told him this was not healthy and there were many health risks but he still did it.

Christian Bale's workout for Batman consisted of compound, explosive
 exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.


 WORKOUTS ROUTINES

Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:

10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.






DIETING ROUTINES 

 If we count him as having 1-2 grams of protein per pound of body weight that
  means for a guy that weighs 180lbs he was consuming between 180-360
 grams of protein a day! When you consider that an average chicken breast

contains approximately 30 grams of protein that means whey protein was his
 best ally and it should be yours too when trying to get some lean muscle on.
 Whey protein powder not only contains a large amount of protein, but it is the
 most affordable and most healthy way to supplement your diet to get the best
 possible gains.


 Christian Bale duly abided by the recommendations of a professional, eating a

 meal every 2-3 hours. Not just any type of meal will do though, as it has to

be a perfect balance of proteins, carbohydrates and fats, with a ratio of 1:2:3.

 The quantity necessary to fuel the body with energy can be calculated by

taking into account that we need about 1-2 grams of protein/pound of

bodyweight.

Ronnie Coleman workouts and diet

Ronnie Coleman workouts and diet

The Ronnie Coleman workouts and diet was developed by Ronnie Coleman in tandem with his doctors and health advisors. As such, they were able to come up with a program that included food that will provide him with the nourishment that he needed, while at the same time including elements that will help him bulk up and optimize his muscle growth

1.Monday – Back
Deadlifts 805lb Sets: 4- 6-12 reps
Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps
One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps
2.Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps

3.Wednesday – Chest Focus

Bench presses: 500lb - 5 sets @12reps
Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets @12reps
Seated dumbbell extensions: 170lb - 4 sets @12reps
Close-grip bench presses: 350lb - 4 sets @12reps
4.Thursday – Back Focus
Barbell rows: 585lb - 5 sets - 10 @12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps

Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps
5.Friday – Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets
6.Saturday – Chest

Incline dumbbell presses: 200lb - 4 sets @12reps
Decline barbell presses: 500lb - 3 sets @12reps
Incline dumbbell flyes: 130lb - 3 sets @12reps

Decline dumbbell presses: 170lb - 3 sets @12reps

Lying cambered-bar extensions: 215lb - 4 sets @12reps

triset with 

Machine dips: 360lb - 4 sets @12reps

triset with

Seated cambered-bar extensions: 215lb - 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure
7.Sunday – OFF(REST)



DIETING ROUTINES

Ron is famous for his al chicken diet and in his several video and online interviews he admit that chicken diet is his favorite and this diet plays an important role in the growth of his strong muscles. Besides chicken and beef, Ronnie Coleman also includes all seasonal foods in his diet, he believes that every season put some unique effects on human body and it is very important for human beings to adopt their foods and living according to the season. In winter season Ronnie Coleman like to eat a lot of fresh water fish which are specially imported from Arizona fresh water rivers and in summer season bananas and pineapple become his favorite foods and sometimes he eat upto 12 dozen bananas in a single day.

Ronnie Breakfast:-
His breakfast is consisting on a very heavy meal; he likes to use protein rich foods and dairy products including butter, creamed milk, roasted chicken, etc.
Big Ron Lunch:-
We heard from various sources that his lunch is consist on fast foods only, he is mad about KFC zinger double chicken burger and he normally eat 4 to 5 king size chicken burgers during his lunch time.
Ronnie Coleman Dinner:-
His doctor recommends him to use 4 cup of grits with baked potatoes during his dinner and from the last 7 years he is strictly following the food instructions of his private doctor.

Scarlett johansson workouts and dieting

Scarlett Johansson workouts routines

Scarlett Johansson workouts and diet,
 it seems, is eager to do her best Black Widow take for “Iron Man 2,”therefore working out and having a leaner body has become a top priority for her.
 In this sense, one of her most recent appearances confirms that results will not fail to show soon enough.She is an actress but she works hard for her body. You don’t have to be an actress to have a fit body like hers. Remember: perseverance and a little bit of smarts almost always give you the results you seek.



Workouts Routines





Scarlett Johansson  Workouts routines has become a popular topic after she donned the tight black outfit as Black Widow in Ironman 2. Let’s look into her workout routine and nutrition and we’ll break down how you can get a body like Scarlett.Scarlett's workout was mostly based around bodyweight strength movements: Lots of variations of lunges, pushups and chinups.  Strom is a fan of mixing squat jumps and jump lunges into circuits of squats and split squats to really jack up the intensity.


 Circuit Training - The foundation of fat loss workouts - circuit training just works for fat loss.  A few years ago this would be news, by now everyone knows that circuits of strength training movements is THE way to build an effective fat loss workout.
 Bodyewight strength training: Squats, lunges, split squats, chinups - Intense full body movements are fat loss workout staples.

Explosive movements: Kettlebell training, jump lunges, jump squats - For intermediate and advanced workout girls, these explosive movements take your workouts to the next level.

Dieting Routines 

For Diet focus on the proteins and dump the bad stuff. She ate lots of proteins in the form of eggs, fish and turkey. Healthy fats came from virgin olive oil and avocado and low GI carbs were provided by foods like quinoa.

Breakfast: 2 egg omelets, oatmeal with fresh berries

Lunch: Quinoa and turkey salad(spring onion, olive oil, fresh lemon juice)
Snack: Almonds and apple

Dinenr: Steamed fish plus vegetables(red onions, cabbage, broccoli) Remember to drink plenty of water throughout the day.

JOHN CENA WORKOUTS AND DIET

                JOHN CENA WORKOUTS AND DIET

How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! WWE wrestler John Cena is known for his incredible stature, after all, he's been working out since he was 18. After competing in some bodybuilding shows in his late teens and early twenties Cena set his sights on Wrestling. Now at 32 years old John Cena certainly knows his body and currently standing at 6ft 1" and 240 pounds is certainly in the shape of his life. But how does he do it? Here's a glimpse into Cena's arm routine. John Cena Workout & Diet 1)

1) SEATED ONE-ARM DUMBBELL OVERHEAD EXTENSION Cena sits on a bench with a dumbbell raised behind his head, so that his upper arm is vertical and his elbow is extended. To begin the movement, he lowers the dumbbell as far as he comfortably can behind his head, which usually results in the weight touching his upper back lightly in the bottom most position. He pauses for a second in "the hole," feeling an intense stretch along the entire length of his triceps, before raising the weight back to the starting position, making sure to keep the upper half (i.e. the biceps and triceps) of his working arm stationary. However many reps he completes, he matches that with the other arm to prevent the creation of a strength imbalance or exacerbating any existing imbalance.
 2) CLOSE-GRIP CHIN Cena hangs from a bar overhead using a narrow, underhand grip. Pulling, rather than jerking, he lifts his body till his chin approaches the bar. Lowering himself slowly, he returns to the starting position and repeats. (If you have trouble lifting your bodyweight for the number of reps listed, Cena recommends using an assisted version such as the Gravitron machine.)
3) PREACHER-BENCH EZ-BAR CURL Cena positions the seat pad so that when he sits down his elbows rest nearer to the bottom than the top of the vertical side of the arm pad. He holds a weighted bar with a shoulder-width grip and bends his elbows slightly before the rep even begins. He flexes his elbows in earnest to begin curling the weight at a moderate pace, under control. He stops once the bar nears his chin, squeezes his biceps hard for a one-count, then slowly lowers the bar back down, rather than simply letting it drop.         

  4) PARALLEL-BAR DIP After selecting parallel dip bars that are slightly wider than shoulder-width apart, Cena lifts himself using a neutral grip (palms facing his body) until his arms are fully extended and his torso is nearly upright. (The closer your arms are to the sides of your body, the greater the triceps stimulation.) In this starting position, his knees are bent 90 degrees and his ankles are crossed. Without letting his elbows flare out and keeping his torso as vertical as possible, Cena bends his elbows to lower his body as far as he comfortably can in a controlled descent, at which point he feels a stretch in his shoulder joints. He straightens his elbows to lift his body back up, pushing until his arms are fully extended. If you're a beginner and find the dip exercise too difficult, try going through a shorter range of motion and then gradually increasing the depth. Also useful are machines that allow you to do the exercise with less than bodyweight. 5) STANDING ALTERNATE DUMBBELL CURL Holding a pair of dumbbells at arms' length so that his palms face each other, Cena stands with his feet approximately shoulder-width apart, knees slightly bent, torso erect, low back slightly arched and abs tight. He begins curling one dumbbell toward his shoulder, turning his wrist as he goes so that by the time the dumbbell approaches his shoulder, his palm is facing up. At full contraction, he squeezes his biceps hard and then lowers the weight back down to his side. He repeats using the other arm, continuing in alternating fashion until he completes his reps. TRAINING SPLIT DAY BODYPARTS TRAINED 1 Upper body 2 Lower body 3 Cardio 4 Upper body 5 Lower body 6 Cardio 7 None

diet

NUTRITION AND DIET: John's diet is the most important aspect when it comes to keeping in shape. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique he has. Typically a days nutrition intake would be: Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal with applesauce or raisins. Midmorning snack: protein bar Lunch: 2 x Chicken Breasts, 100g Brown Rice and veggies Mid-afternoon snack: Tuna in Wholewheat Pitta Breads Pre-Post Workout: Whey Protein Shake and a Banana Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad. Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese Slow Release Proteins)