6 Ways To Get Six Pack Abs Easily

Are you still fantasizing about getting those rock hard abs like the ones on Brad Pitt? Getting a six-pack is one of the hardest goals for any person working out, but you can make it happen with the right ab routine and diet. We will answer all your questions on how to get ripped abs. Just read on.

Begin with evaluating your present condition. Are you free of fat yet? If you have not got rid of those love handles around the stomach yet, then you will never get those washboard abs. Yes, fat does not turn to muscles, no matter how long or how hard you exercise. Before you can get visible muscle tone, you will have to get rid of the fat.

Loose Fat Before You Gain Muscle

So if you're overweight in your midsection you need to increase the content of cardio-vascular exercises in your schedule. You can try cycling, walking, jogging or aerobics to get trimmer before you start the heavy workout on your abdominal muscles.

However, just doing the cardio alone is not going to help. You're going to have to eat healthier food too, so out goes the pizzas, burgers, chilidogs and burritos. Mama was right when she asked you to eat your greens. Dietary change is one of the hardest changes to make, even harder than working out two hours in a gym daily, but if you really want the abs you dream about then that's the most important change you'll need to make. Now you know the first step on how to get ripped abs.

Once you are successful in loosing fat your abdominal muscles will come out of hiding. Now you can work your way towards ripped abs.

More About The Ab Muscles

Unlike your arms, your abdominal muscles are not exercised fully by a single exercise. To tone your abdominal muscles properly, you'll have to do a variety of different workouts.

For the purpose of bodybuilding, you can divide your abdominal muscles into lower and upper abs. Because the abs are spread over such a large region, both the muscle groups cannot be exercised in a single motion. There are separate exercises for the upper abs and the lower abs, and to build ripped abs you will need to do both. How to get ripped abs is not that easy, but once you get into the habit you will find it hard to get out of it, so keep going!

It's a common practice to work on the lower abs before you start working on the upper abs. There is a reason for this: if you start out with upper abs, the lower abs will be strong, and will steal impact away from the upper abs, thus, your upper ab exercise will be less effective. If you do your lower ab exercise before the upper ab exercise, the lower ab muscles will be weaker when you start working on the upper abdominals and you will put more impact on the upper abs. Keep this in mind and you will find developing a ripped abs set easier.

Exercises For The Abdominal Muscles

Here are some basic exercises for the upper abs and the lower abs. Here you will find a list of exercise specifically on how to get those abs you've always wanted, so start today!

• Leg raises - This is a basic and easy to do exercise for the lower abs. Lie down on your back on a bench or a mat. Remember to keep your back straight and your arms should be by your sides; you can grip something if you want to. Now, keeping your back straight, raise your legs slowly about 45 degree from the ground. Hold them there for a second and then lower them. Remember to rotate your pelvis and try to use your abdominal muscles to do all the work instead of your leg muscles.

• Crunches - Crunches are the most popular upper ab exercise. Lie down flat on the ground and put your feet high on a chair or a bench. Your legs should be bent 90 degrees from the knee to form an L shape. Now put your palms behind your neck and gently lift your shoulders off the ground at an angle of 30 degrees. Imagine that you're trying to make your chest touch your pelvis. Keep your lower back straight and try to make your upper abs do all the work. When you reach the top of the crunch, hold on for a second before going back down. You should feel the heat on your upper abs after the first few crunches.

• Reverse Crunches - Lie down on the floor or a mat and put your hands over your head holding on to something, maybe the legs of a chair. Now put your legs straight in the air with your body forming the L shape and lift your hips off the ground. Avoid swinging your legs and speeding up the exercise.

• Quarter Crunches - The quarter crunches are quite similar to the abdominal crunches mentioned above. This time, however, you will raise your chest and your shoulders straight up and hold. Try to hold as long as you can because your abdominal muscles work most when your back is off the ground. Do it repeatedly and you will be putting a lot of pressure on your upper abdominals. If you haven't done this before, get ready for a little soreness later.

• Knee Raises - Use a chin-up bar to do this exercise. Hold the bar with both hands and bring your knees up to your chest. You will be supporting all of your weight on your hands now. The important thing in this exercise is to make sure that you're using your abs to lift your legs and not the leg muscles. Focus on your abdominal muscles when you do knee raises.

• Side Crunches - This is another variation of crunches. In this exercise, when raising your shoulders off the ground, attempt to move to one side instead of straight up. This exercise is good for getting you the ripped abs you want.

• Obliques - Another exercise to help you build up the abdominal muscles at the side of your waist just like the side crunches do is called Obliques. Lie down flat on a mat and keep your arms spread like an eagle's. Now raise your legs from the hip such that they form an L shape. Now lower your legs from side-to-side while keeping them straight. If you do all these exercises regularly, you will get results straightaway, and now that you know how to get ripped abs, it is easier to plan your exercise routine.

Exercise The Right Way

If you are really focused on how to get ripped abs, then you'll need to exercise your abdominal muscles regularly. Ab exercises 1-2 times a week works best in a balanced workout.

When working out on abs remember not to work out too much in the beginning because if your ab muscles get sore. The soreness will be more painful and will take longer to disappear than most other muscle groups.

Keep varying your ab workout. Don't do the same exercise everyday. If you do different exercise each time, you'll be surer of developing better and well-shaped abdominal muscles

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All The Best....!

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5 Tips for Beginner Runners

It surely doesn’t take split of a second to turn from a novice to an expert. It takes in a lot of efforts and especially due precautions to get through this journey successfully. It is obvious that you want to attain the latter stage as fast as possible but it surely doesn’t mean you’d compromise with the right way of accomplishing it. Work rigorously, but wisely at the same time.

Taking into consideration the aforementioned, the following 5 tips have been decently decided upon to ease you down from running your brains.

1. Slow and steady wins the race!!!
Don’t try and reach the high point in one go. Neither would it help nor would your body allow. Always remember that your body needs time to build up the appropriate strength for tendons, muscles and ligaments. Keep in mind that if you tax yourself too much at the very initial stage, you are basically pushing yourself to be more vulnerable to getting an injury in the very beginning, which would not just hurt emotionally and physically, but also add on a long gap that’s highly undesirable.

2. Consistency is the secret!!!
Once you start, be sure of not procrastinating at any point of time. It would slowly and gradually fade away your body’s strength back to what it was. Also, it would double the time of your work out; if you take a break and come back, you’ll have to start all over again from where you’d initially begun. You can, at times, ease yourself by running a little less instead of not running at all. So, develop a steady and realistic rate and be consistent enough to build up a running habit.

3. Progressiveness is a must!!!
Your runs have to be constantly progressive. This will increase your efficiency way more than running a constant distance every day. You need to put your best foot forward and move out of your comfort zone each time to improve your running abilities and stamina. So, come over your plateau personified graph of speed and distance and hit a new record each day!

4. Learn to be versatile in whatever you do!!!
Running down the same track everyday gets an immense amount of boredom. Follow the beautiful lines of a poem namely, “The Road Not Taken”.  Tread new path periodically and leave an indelible imprint of your footprints everywhere you go. You need to be very versatile with your running styles. Introduce variant distances and speeds in your routine, besides changing the terrain at times. Follow a new route and make a cherishing memory!

5. Never ignore an injury!!!
Most of the runners tend to ignore their injuries and push themselves to still run merely out of enthusiasm. Just realise that your injury may further worsen and rather put you on bed. So essentially, instead of missing a day or two, you’ll miss weeks together. So, each time in case of an injury, ease back and take the necessary precautions so that you can fit back into your routine quickly and doesn’t lose on much.

Personal tip: Just remember to maintain a running log! It greatly helps to appreciate yourself and get encouraged by the same, besides the other numerous benefits.

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Fat Burning Exercises

Are you already feeling exhausted, on reading the title ‘Fat Burning Exercises’?? Most of you will reply in affirmative because fat burning exercises get directly associated to rigorous working out and of course expensive gym equipments. So, you aren’t just exhausted but are giving second thoughts because of the cost factor too. They may surely give you a considerable percentage of results that you expected but surely not a sure shot permanence attached with them.

So, following are some fat burning exercises that are efficient, most importantly; the fact that they come at zero cost, is an additional feather on the cap. Further, you can be rest assured that they are some of the best exercises when it comes to burning undesirable fats on your body.

The scientific reason behind this is magical. Fat burning basically means consuming more calories than you normally do in a day’s routine. Now, if you simply increase your physical activities per day, you’re right there at your reality achievement of dream. The only thing you ought to remember is that to burn your fats effectively, all your exercises must focus on increasing your heart rate and that it lasts for about 20-60 minutes.

1. Walking: Walking has been proved to be one of the most sought after and easiest ways to cut down on your body’s extra fats. You obviously need no special skill for walking but just the right amount of will power and determination. Completely understandable that it’s boring, but who says that you can’t plug in your earphones or ask your friend to accompany you. All you have to make sure is that you walk longer distances each time and walk with a considerable speed.

2. Running: Running is the next best fat burning exercise. It smoothly increases your heart rate which is well coveted in context of getting rid of extra fats. Also, it helps exercise the lower body muscles in a more focussed way. But, make sure you keep a steady pace and you’re wearing just the right shoes to avoid any problems. It goes without saying that heart patients must keep away from running as an exercise.

3. Swimming: Next our way is, swimming. Swimming is considered to be one of the lightest exercises that help you push off the fats from your body. Since swimming makes you feel lightweight, the resistance level is way too less. So, catch up with this low impact fat burning exercise soon, in case you’re a swimmer and you want to get rid of the extra fat on your body.

4. Jumping: A fun exercise indeed to cut down on your fats is jumping; anytime! You may want to simply jump or take a skipping rope as your virtual magic wand along. It surely increases your heart rate and helps you release toxics by sweating. Furthermore, the calcium in your body is absorbed in a much better way on pursuing this exercise the right way. People with knee problems are prohibited to take up this as a fat burning solution.
So, get set go with your exercise gears and start today!

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Benefits of massage

When your head is throbbing with pain, your body and mind refuse to work anymore and your body and soul strive for some rest and peace, it is a clear indication that your body needs a rejuvenating massage in order to revitalise you senses. The present times of tough competition and demand for extraordinary work, has compelled us to work diligently and tremendously throughout the day which is bound to give birth to stress, tension, and fatigue. So, in order to relax our body from the routine stress and strain, we must treat our body with massage therapies, on regular basis, which can be very effective in maintaining our health, physically as well as mentally.

There are around 80 different types of massage therapies that you can choose from. Some of them are acupressure, ayurvedic, hilot, mobile, Meso-American, stone, Thai, Traditional Chinese etc.  These different massage therapies use different products, equipment as well as different techniques/methods to massage your body. You can find out which suits your body the most and can avail it on a regular basis to help you offload your stress and work pressure.

Why is it necessary to delight your body with massage? Simply because, it takes care of your physical mental and emotional well-being, in many ways like:

• Massage reduces muscle tension and rigidity, thus relieving us from muscular pain.
• Rapid blood circulation is triggered with systematic massaging, which increases the speed of the blood flow in our nervous system and the capacity of the blood to carry oxygen increases exponentially. This helps in minimising swelling and shoots up the healing power of our body. This makes us feel fresh and vigorous.
• Better circulation of blood which is elicited by massaging also helps in better functioning of the heart by decreasing burden on it.
• Soft massaging techniques relax our nervous system but ridding them of any tension or strain.
• Energetic and vigorous massaging techniques help in increasing the proficiency of lax nerves.
• Massage therapies liberate the skin of toxins by opening the pores of the skin through perspiration.
• Abdomen massaging intensifies our resistance power by increasing the adeptness of liver. Even the digestive system’s efficiency to discard off the wastes from the body is aggravated.
• It eases anxiety and discomposure during pregnancy.
• Alleviates muscle spasms
• Scar Tissue formation is controlled
• Massaging catalyses the healing of sprained ligaments
• Improves flexibility of your body by massaging your body joints
• Encourages ease in deeper breathing and alleviates blood circulation as well as movement of lymph fluids.
• Helps us maintain proper body posture and also takes care of our skin nourishment
• Helps in controlling blood pressure and relieves headache and eye-strain caused due to extreme mental tension or overburden.
• Lifts up your mood and helps us emotionally
• Diminishes the level of anxiety
• Gives mental peace and calms us down
• Induces a an eternal joyful feeling
• Takes you through an ethereal experience and fosters trance emotion in you
• An overall feeling of calm, cool and well- being is spawned within our body and soul

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Cardio Boxing for Super Fitness

If you want to keep yourself fit, healthy, vigorous and strong, then cardio boxing is indeed the best way to do it. Sports scientists have agreed that Cardio Boxing is one of the best sports exercises anyone could do in order to keep your body in shape, increase your stamina level to an incredible level and also helps in keeping your mind healthy.

While Cardio Boxing the entire cardiovascular and endurance system gets exercised. This in turn helps in rejuvenating the entire nervous system which not only makes our body physically strong but also gives a sense of satisfaction and peace to our mind as the rate of blood circulation increases.

A number of benefits can be enjoyed by you if you practice Cardio Boxing on a regular basis. Some of them are:

• Enhances your speed and stamina
• Helps you learn better coordination techniques
• Keeps you healthy and in shape
• Makes you physically and mentally stronger and resilient
• It will make your heart more healthy and strong

Apart from these benefits you will also learn some useful boxing techniques and skills which will build muscle strength, fortitude, high alertness, coordination and balance.It also stimulates overall well-being by instilling poise and self-control.

In order to achieve these benefits you must do cardio boxing regularly. To start with, you can do 10 minutes beginner training with 20 minutes skilled work out at later stage when you have practiced enough to perform skilful cardio boxing. This can be followed by another 20 minutes sequence of actual boxing techniques. A useful tip to increase your speed and endurance is to punch straight left and right punch into the heavy bag. But while following this, keep in mind the duration for which you work out and rest. Make it a point to rest as much as you exercise i.e., if you work out for 10 minutes, take 10 minutes break.

But to follow this routine you must know how to exercise in first place. Firstly, you must measure your heart rate to determine if you have reached your desired target. To find your heart rate, place your index and middle finger on your wrist artery, count the pulse for 15 seconds and then multiply it by 4. Count your pulse rate immediately after working out. Ideal way to compare and see if your heart rate is proper is to subtract your age from 220. The remainder would denote your maximum heart rate. To achieve optimum advantage from this kind of workout, try targeting and attaining 50% of your maximum heart rate followed by 60% and later up to 70%.

Learn the cardio boxing techniques, learn how to punch, defend and simultaneously exercise for accomplishing effective outputs. Make sure you rotate your body while punching to exercise your body. Over time, you would find yourself as an experienced person in cardio-boxing and will see that now you have the power to self-defence and balance. Not only this, it also promotes better flexibility, stability, mobility and most important of all security.

Looking at the large number of pros, it is quite evident that we should inculcate cardio boxing in our daily routine to enjoy all the health benefits, both physically and mentally.

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Top ten stress busters

Frederick Sanders once said: -“Brain cells create ideas. Stress kills brain cells. Stress is not a good idea.” The word S.T.R.E.S.S is indeed very powerful and all of us underestimate its impact. It’s when confusion is created when one’s mind overrides the body’s basic desire to choke the living daylights out of some idiot who desperately deserves it. Here we enlighten you with some tips onto go around bursting your stress literally.

 1.Take ridiculous pictures of yourself on the photo booth.

Mr. Steve Jobs invented a very useful application known as the photo booth. It helps you take pictures. Therefore with this you can click away your stress by pulling out different faces “the famous pout” and a variety of emotions.This indeed is a stylish way of dealing with stress.

 2.Rejuvenate yourself after seeing Rakhi Sawant.

Reality TV shows can be a real buster but they might end up in literally bursting out your mind.

Indian telly shows cansurely be a fun way of dealing with the “S “word. “Icons” (please notice the quoted marks) like Rakhi Sawant; her oh so knowledgeable comments and her plasticexpressions can leave one amused anddefinitely not stressed.

3. Retail Therapy

Retailtherapy is the best medicine after all. There is nothing so shallow and cathartic then making an unnecessary purchase when you’re down in the dumps.

 4.Learn a language

Russian, French, Arabic pick any. Once you turn into a pro maybe you can show off these skills by using it on your fellow colleagues or friends. They will surely know who is the smarty pant in the group.

5. Sleep it off

I know what you are thinking, how can you possibly sleep in all this turmoil. But yes, naps do help! Sleep repairs our system and helps us form memories’. So all of those good ideas we have, well they happen because the brain has the time to work on them while we sleep!

 6. Laugh, laugh and LAUGH

Laugh your heart out. Laugh out to your decisions, situations, destiny, work, problems, people, parents, friends, boyfriends, girlfriends, children and yes stress too!

7.”ME” time

Discover yourself. Reinvent yourself. Find out the source of your problem. It is really worth carrying it around? Give yourself time. You might end up finding something new about yourself; a talent, yes it could be a life changing experience after all. Who knows? Maybe the next Susan Boyle could be you!

 8. Go gaga on chocolates

Stressed spelled backwards DESSERTS (cliché indeed) does tend to melt away your worries. Binge on those chocolate fantasies, caramel delights, soufflés, molten cakes (CHILI’S-HEAVEN) and bring your sweet tooth back to life!

 9. Magic kit

Yes, the magic kit, which is purely used for children, can bring a great deal of laughter into your life. You would be amazed to see those little tricks that kit holds. The world of magic is indeed magical. Maybe by magic your stress vanishes away? Hopeful thinking!

 10.Politics

Mayawati, Manmohan Singh-The Indian political scenario is probably one of the bests for humorists around the world (no, we don’t have a George W Bush to make fun of, thankfully! But we do have our own very Indian Politicians.

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Cardio and Aerobics for weight loss

Worried about the extra kilos that slowly get accumulated in the corners of your plump body. Worried that dress will not fit which you were dying to wear for months. Tensed that the girl will not reciprocate to your feelings due to your paunch? Don’t worry. With the advancement of science and technology, exercises like cardio and aerobics have come for the purpose of weight loss.

By cardio we mean certain machines that have been developed to make the heart stronger and help you lose weight in the process. The only problem that people face is that they don’t know the amount of power they should set their machines at. It is a natural tendency to overdo things which is bad. One does not have to run a marathon to reduce.  The goodness about cardio is that one does not have to cut down on calorie intake as the calorie burning and also weight loss is taking place simultaneously.

There is no such thing as best cardio exercise. Whichever suits one the best should be done. Ideally it is best if one could engage both upper body and lower body together. The impact is better. Also, cardio should be done daily for 60 minutes. If you are a beginner, then try out exercises with intensity of your choice and as weeks pass, increase the intensity. It is also necessary to be consistent with the cardio exercise and should also restrict the calorie intake. Also, weight loss strictly depends on the fat percentage of the body and weight, the rate of metabolism power in accordance to the age of the person etc.

Not everyone is open with the idea of cardio and not all gyms are equipped with cardio machines. Thus, by doing aerobics, one can also lose weight. Thus, by aerobics we mean working out of the body muscles in a rhythmic fashion.

So if the diet is controlled properly and one engages in constant aerobics, one surely set to shed all the extra pounds and kilos. An example of this would be half an hour of slow paced jogging. This will help one shed 300 calories. On the contrary, if one eats fatty food, it will surely yield double the calorie that was lost.

For people who are unable to hit the gym, the best solution for them is to put on some good music and dance around the whole house and clean it in this process. Also, we do get CDs where our favorite celebrities are shown performing aerobics. We can follow that as well as a daily regime.

For people who hit the gym daily, they have a variety of options it shed that extra kilo. Treadmills, cycle, cross trainers are excellent for the muscles and work wonders. Also, various stretching exercises also help. Certain dance form likes Zumba also work wonders. And lastly, if you are a swimmer, a daily swimming regime works magic to help you get that toned curvy body.

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10 Simple Ways to Naturally Increase Your Energy

Sound Sleep:Maintaining a perfect balance between your work and sleep is ‘the’ best way to boost up your energy in the most natural way possible. But what we are talking about here is, “Sound Sleep”. It is scientifically proven that even a single ray of light entering your room while you’re sleeping tends to interfere with your sleep. So, prefer a sleeping mask in case your room isn’t pitching dark.

Consume more of ‘brain food’:A major part of our brain being mere fats, it insulates billions of nerve cells. So, in order to energise your brain the right way, every cell must be insulated more efficiently; this can be skilfully done by consuming more of ‘brain food’ like fish and green leafy vegetables. So, energise yourselves by eating healthy.

Middle meal, the biggestHave a heavy intake in the mid-day meal, for the maximum activation of the digestion process in our body is during that time in specific. Therefore, it releases in much more of energy in the body if you incorporate a heavy meal in your lunch instead of dinner.

A 10 minute walk:A 10 minute morning walk is the next best way to enhance your energy masterfully. The idea behind this is to combine the fresh air and a little physical exercise which is an ideal way to get your blood rushing to the brain, activating all the cagey brain cells.

Drink lots of water:Drink at least 2-3 litres of water each day. It is a must and is directly associated to energy boosting because every time our body feels dehydrated, the mind tends to send messages of tiredness so that we do not lose on the remaining little energy we have. So follow the golden rule; whenever you feel thirsty, quench it with loads of water.

No more energy sappers?:Do not take excess of sugars because they tend to result in plummeting energy levels. Next, do not drink more than one cup of coffee a day; it initially does help you gain energy but burns out in case excess of it is consumed. Try and eat at least 6-7 almonds every morning, a perfect protein cum energy pack.

Introspection:Giving yourself 20 minutes of quality time everyday to introspect what happened through the day, followed by thanking God for all the strength He bestowed on you, surely injects in an enormous amount of energy in your body and soul. Try it if you haven’t till date!

Phone a friend!It has been showcased in a lot of reliable surveys that calling somebody whom you love talking too energises you to an extent that’s truly unimaginable. So the next time you feel drowsy and have loads to do, just pick up your phone and call up someone special you’d love to talk and vent out your feelings to.

Splash it up!Splashing considerably cold water on your face and pulsating wrists can get you back into the same energy mode most often. You can also have a glass of cold water to further enhance the effect.

Some amazing tips for you that instantly boost your energy and shoo away your fatigueSound weird? Sure, yes! Work efficiently? Sure, yes!
1. Pull down your earlobes.
2. Rub your mouth’s roof with your tongue.
3. Laugh out loud!

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Finding your natural running stride

Do you think you are bad at running and get nightmares about yourself being personified as a tortoise when it comes to running?  Well if you think that running is about how sporty, healthy and strong you are then probably you are wrong somewhere. This simply means that you haven’t yet discovered you natural stride for running!

Your natural pace for running is not only decided by how robust and athletic you are but also by the way you run. There are some techniques which must be kept in mind while you are running which will make running faster, simpler and easier for you. So don’t judge your running stride by just looking at your capability to run as an amateur. Rather get an insight into the running techniques mentioned below, try implementing them while running and then discover your natural running stride. You will be astonished to know that your running stride is actually faster than ever before:

pace on a flat ground.

Pay attention to the way you breathe. Never breathe from your mouth. Breathe from your nose and keep a constant gradual rate Don’t bind yourself in any form while running: Run bare foot to ascertain your ideal running pace. Wear most comfortable clothes and let yourself free while running.

The moment you began running barefoot, you will notice that your foot directly lands on your forefoot/midfoot rather than on your heels. This is the most natural and proficient way to run. When you run in this way, your heels will settle on the ground gradually and slowly, thus reducing the overall burden on your feet and knee.

A mid foot strike or forefoot strike leads to lower impact forces thus reducing the probability of knee or foot injuries. Also a heel strike will stress your injuries, especially your fractures, plantar fasciitis, and your knee.

Don’t be scared to increase your running speed. Try running at the highest possible and comfortable speed that you can.

Try running at an incline. Don’t incline too much, just incline enough to give you a natural push which will help you run at natural of your breathing cycles.

Forefoot striking will not only prevent you from straining injuries or reducing your vulnerability to getting injured but it also fortifies muscles in your foot thus decreasing your accountability to develop a distorted arch.

Also running barefoot is very beneficial.  It has been found that running barefoot requires 5% less energy than running with some footwear, simply because you free your body and feet from bearing the weight of your footwear.

Never overstride i.e. let your feet land up in front of your hips. This will increase stress to the calf muscles, Achilles tendon and arch of the foot.

Paying heed to these guidelines will surely help you find your natural running stride. So get, set and go for running while implementing these guidelines and you will find yourself running like a horse and your tortoise nightmares will be vanished in a wink of an eye.

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How to have healthy lungs

Having healthy lungs is very important if you are planning to be able to climb three flights stairs without needing oxygen. If you are a smoker then the only thing I can tell is to just quit right away. You can read the post on how to quit smoking by clicking here.( http://www.fliptalks.com/ft/how-to-quit-smoking/) There are numerous reasons why one’s lungs could be in a bad shape and it is not all due to smoking cigarettes but being around smokers, breathing in toxics present in the air around us and many more. Here is how to have healthy lungs: -

1. Find out if you Snore – Ask your bed partner if you snore and if you do you should visit a sleep specialist and find out why and which positions make you snore. Snoring could actually damage your lungs as much as smoking but it is treatable.

2. Exercise – you should start exercising everyday or climbing the stairs few times a day and see if that makes your heart beat faster and makes you breath heavier. Exercising is very important in keeping healthy lungs. Walking for at least 15 minutes three times a day is very essential for having healthy lungs.

3. Fish oil – Problems such as asthma and other lung problems are mostly due to inflammation which can be reduced with Omega-3 fatty acids which are available in fish oil. Start having fish-oil supplement every day.

4. Breathing from the stomach – Breathing from your belly at least for 10 minutes can help you for keeping healthy lungs.

5. Lung Exercise – Lie down on the floor with knees bent and feet flat on the floor. Keep hands behind the head and bring elbows together. Open arms and drop elbows as you inhale and raise elbows as you exhale again.

6. Avoid Toxics – cleanser products such as oven cleaners are toxic to lungs if inhaled so keep windows open and wear mask while using such products.

7. Abdominal and chest workout – Do crunches and push-ups every to improve your abdominal and chest muscles for breathing better.

8. In case of Asthma – If you have asthma even if it is mild you should take the medicine on time and follow your doctor’s instructions

9. Vegetables – Include vegetables in your every day meals. Vegetables can be quite help full to cleansing your lungs.

10. White Wine – Drinking white wine can help in cleansing your wine. So have a glass of white wine with your meal.

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Are You Making This Cardio Mistake

With more and more people getting bitten by the workout mantra, cardio exercises are gaining a lot of popularity. People just follow what the others do without even thinking the pros and cons of it. No doubt, cardio is very good for health as it is an excellent stress buster and helps a person get a good night sleep, but an ever dose of everything is never accepted. There are some myths associated with cardio and often it has been observed that despite of working out the results are not well desirable. Thus, the mistakes one make and the myths related to cardio are –

• A common myth that lingers with the concept of cardio is to eat whatever one feels like. They are of the view point that cardio will help them burn it better without actually putting on weight. This is a mistake people make. After the consumption of junk food, people take in more fat that then shed out. So in order to get those burned out of the body, one will over-exhaust oneself.

•  People feel that if they do the same cardio workout day in day out, they tend to burn more fat and the body gets adapted to that system. The thing that people forget that the body has the power to get acclimatized to the strenuous work out that one does every day. So in the long run, lesser fat will be burnt as the body is already prepared to take in that strain. So one has to constantly change the exercise patterns. This also helps in refreshing the mind.

•  Another mistake people commit is by doing steady cardio. They are under the notion that it will help them burn fat better. Unfortunately, it remains a myth. It is observed that people run for hours on the treadmill keeping the speed constant. This does not help in getting rid of the fat effectively. The ideal way is to keep fluctuating your heart beat rate. The more the fluctuation, better is the burning.

•  Another mistake committed by most people is to directly beginning with the cardio without actually warming up. It is not right to set the treadmill at a high speed. Gradual increase of speed should be practiced.

•  People tend to overdo cardio which is wrong for the body. Doing too much cardio and eating low calorie food makes a body lose out on muscles which is not desirable. It will eventually culminate into internal injury.

People tend to lean forward on the handle while doing treadmill. That ruins the whole purpose of exercising.

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Types of Yoga

If there’s one thing that almost everyone outside of India identifies this country with, it is yoga. It has almost become a trend even for various foreigners to attend regular yoga classes. More than anything else, yoga is an art. It soothes all the chakras of the body and infuses energy into the mind, body and soul. It provides that healing touch that any individual needs to stay fit and calm. It does not only bring a change to physical state of mind but to the mental state of mind as well. There are different types of yoga that an individual can choose to practice according to his comfort levels. Most of these are different from just doing yogasanas. A lot of them pertain to the mental state of being also.

1. Bhakti Yoga

This kind of Yoga believes in attachment or love for God. Any action related to God comes under this form of yoga. However, they can be broadly classified into nine forms: Sravana (hearing about God), Kirtana (singing of God), Smarana (remembering God), Padasevana (serving God), Archana (worshipping God), Vandana (prostrating before God), Dasya (being God’s helper), Sakhya (being God’s friend) and Atmanivedana (surrender of the self).

Bhakti is the highest form of worship – it is almost being one with God. Following this path will lead one to spiritual achievement and mental peace.

2. Karma Yoga

This relates to action. Basically, doing something good can help one unite with God faster than committing crimes or evil. This is one of the oldest forms of yoga when the art was related more to life disciplines and paths and less to the physical act of exercising.

3. Patanjali’s Ashtanga Yoga

Patanjali can be called the father of yoga. This type of yoga consists of eight main aspects.

1. Yama (principles) – one should always adhere to the right principles and realize his true purpose in life.

2. Niyama (displine) – personal discipline is a must and one should regular oneself first before advising others.

3. Asana (yogic postures) – these are the various asanas that we associate modern-day yoga with.

4. Pranayama (yogic breathing) – this is calm, regulated breathing and different breathing exercises that help us gain control of the time and space around us. These even help in curing various ailments.

5. Pratyahara (withdrawal of senses) – this follows the principle of detachment.

6. Dharana (concentration) – this tests how much of an object can one imbibe in oneself with the power of concentration.

7. Dhyan (meditation) – this is to do with concentrated meditation upon God, an object, place or person. This helps in improving the functionality of the body.

8. Samadi (salvation) – this is the last stage of life which focuses on achieving Nirvana.

All of these eight yogic principles can turn into a way of life if followed meticulously.

4. Hatha Yoga

This form of yoga deals with the practice of asanas or yogic postures. The techniques used here harmonize and purify the body and focus the mind in preparation for more advanced practices. This type of yoga brings with it higher states of mental and physical awareness as well as prevents the mental and physical self from getting polluted with any external factors. It basically helps in the detoxification of the self.

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Foods that help weight loss

There are various ways to lose weight and one of them is eating. There numerous foods for weight loss and by eating them and a little exercise you can lose a lot of weight. It is very simple but not easy as you must stick to a weight loss program and a diet regularly. Basically you should always eat the right things and exercise on a regular basis. There are certain types of foods that help weight loss; here is a list of a few of weight loss foods to eat: -

• Water – Water helps detoxify your body and it has many benefits to digestion, weight loss etc. You should consume at least 3 liters of water throughout the day. There are many times when you feel hungry while are only thirsty. By drinking water you can keep your liver and kidneys functional and stay in shape.

•  Vegetables and fruits – fruits and vegetables are very rich in vitamins, minerals, antioxidants and micro nutrients while they do not contain many calories. You need to consume fruits and vegetables every day in order to stay healthy. They also help better digestion as they are high in fiber. Fruits and vegetables keep the blood sugar in check and help weight loss. Try to avoid consuming canned fruit juice as they contain artificial sweeteners which are quite fattening.

•  Dairy products – There are various low fat dairy products such as yogurt, skimmed milk and cheese which are very high in calcium but low in calories. You should include low fat dairy products in your weight loss diet.

•  Oats – Oats contain carbohydrates which are quite significant to keep your body functional. Carbohydrates are what provide you with energy but they should be consumed in proper proportions in order to remain healthy and in shape. By including oats in your everyday diet, you can provide enough of carbohydrates for your body while burning the fat.

•  Meats – Meat is rich in proteins and is very good for health. They help in muscle formation even though they have fat, it can always be burnt by a little bit of regular exercises. Try to reduce the amount of fried meat from your diet and have it steamed or boiled.

•  Eggs – It is better to consume eggs every morning for breakfast. Egg contains vitamin B12 which helps in weight loss. By consuming an egg every morning for breakfast you can be healthier while keeping in shape.

•  Nuts
• Beans
• Green tea
• Whole grains
• Cucumbers

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How to deal with workplace stress

In the current circumstances of the economy, almost everyone is finding it difficult to deal with the workplace stress. Despite of the type of profession and income level we are becoming very fatigued and stressed during the work days instead of being calm and attentive.

Of course some stress is a natural part everyday work. But too much of unnecessary stress can diminish one’s efficiency and damage the physical and mental health of the person. Getting rid of the workplace stress is completely up to you. Here are some tips on how to reduce your workplace stress:-

Starting your day

If you start your day after waking up from a long lasting deep sleep, having good nutrition for breakfast and planning your day properly with an optimistic attitude, you can get rid of the workplace stress in no time. So always make sure that you start off your day in an organized and relaxing manner. This is one of the most important things you should remember about reducing your workplace stress.

Knowing what’s expected of you

You should always understand the requirements of your job thoroughly. If you don’t know how much work you are expected to complete or if the requirement s keep changing without any notice, you should have a talk with your supervisor about it. This can reduce a lot of the stress that you face at work place.

Avoid conflicts

Try to avoid arguments at work place as much as possible. Interpersonal arguments can damage your mental and physical health in long term. Keep your personal opinions about religion and politics to yourself.

Organize yourself and your work

Being organized can reduce a great deal of stress at work. Being organized means less rushing in the morning to get to the office on time or finishing work fast so that you can get out as soon as possible. Being organized can help you in every aspect.

Feel comfortable

Make sure that you are physically comfortable at work. For example take a chair that is comfortable and will not cause any problems such as backache for you. This could affect you physical as well as mental health.

No Multitasking

There is a stressful feeling that comes along with multitasking which is not pleasant for most people. As multitasking does not at all help the speed of work process it is completely useless and stressful. Instead of multitasking you can try chunking.

Chunking refers to performing many tasks by switching the work between them rather than doing them simultaneously.

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Best home Exercises

There are many people who just do not get enough time to go to the gym because of their busy lives and many responsibilities. There are many people who think that in order to get fit or lose weight you need to go the gym or a fitness club which is not true. Working out at a gym is not the only way to lose weight and get in shape. There many other ways such keeping a healthy diet and exercising regularly at home or whenever you get time. For example I have to work all day and I live quite far from my work place and I did not used to have much time to go to the gym. But recently I started my daily home exercises and it is really working for me as I can stay in shape and be healthy again. In today’s life staying in shape has become a bit of an issue as everything is quite easily accessible. Because of the current lifestyle regular weight loss exercises and other types of exercises have become an essential part of our lives. Here are some exercises you can do at home: -

Daily Home exercises – In the beginning you should not put a lot of pressure on yourself by taking up intense exercises and workouts. You should make sure that you start off at a moderate to low pace and exercise only alternative days. Make sure that you do the exercises in a proper manner as instructed otherwise they will not be beneficial to you. (It would be good to consult a doctor before you begin your work out)

Shoulder and Neck – You can start with some shoulder and neck exercise by taking some weights. Neck and shoulder pain is a common issue amongst the working people specially after having a long working day. If you ignore these problems they could lead into worse health problems. So start working on your shoulder and neck. Here are some exercises you can do to improve your neck and shoulder muscles: -

• Neck stretches
• Neck and shoulder rotations
• Pull ups
• Push ups
• Dips dumbbell shoulder press
• Dumbbell shrugs

Biceps and Triceps – Make sure that you choose the proper weight while working out on your biceps and triceps. The weight should not be too much which causes a lot of pressure and eventually to injuries. Here are some exercises and workouts for biceps and triceps: -Seated dumbbell curls

• Standing dumbbell curls
• Preacher curls
• Close grip bench press for triceps
• Downward cable press
• Standing and seated French press

Abs – Here are the best exercises to lose your belly and get abs: -

• Ab crunches
• Oblique crunches
• Leg raises
• Russian twist
• Reverse crunches
• Bicycle crunchles

Chest – Weights are not the only way to do chest workout but  here are some other exercises for chest: -

• Push ups
• Pull ups
• Resistance band
• Chair dips
• Yoga
• Pilates
• Swimming

Leg – Here are the best exercises for leg workouts: -

• Lunges
• Squats
• Step ups
• Speed walking
• Swimming
• Cycling
• Roller skating
• Dancing

Whatever the case maybe, make sure that you do these exercises regularly. In case you experience any kind of pain while working out, you should stop immediately. In case of any kind of injuries, visit a doctor.

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10 Simple Ways to Naturally Increase Your Energy

Sound Sleep:Maintaining a perfect balance between your work and sleep is ‘the’ best way to boost up your energy in the most natural way possible. But what we are talking about here is, “Sound Sleep”. It is scientifically proven that even a single ray of light entering your room while you’re sleeping tends to interfere with your sleep. So, prefer a sleeping mask in case your room isn’t pitching dark.

Consume more of ‘brain food’:A major part of our brain being mere fats, it insulates billions of nerve cells. So, in order to energise your brain the right way, every cell must be insulated more efficiently; this can be skilfully done by consuming more of ‘brain food’ like fish and green leafy vegetables. So, energise yourselves by eating healthy.

Middle meal, the biggestHave a heavy intake in the mid-day meal, for the maximum activation of the digestion process in our body is during that time in specific. Therefore, it releases in much more of energy in the body if you incorporate a heavy meal in your lunch instead of dinner.

A 10 minute walk:A 10 minute morning walk is the next best way to enhance your energy masterfully. The idea behind this is to combine the fresh air and a little physical exercise which is an ideal way to get your blood rushing to the brain, activating all the cagey brain cells.

Drink lots of water:Drink at least 2-3 litres of water each day. It is a must and is directly associated to energy boosting because every time our body feels dehydrated, the mind tends to send messages of tiredness so that we do not lose on the remaining little energy we have. So follow the golden rule; whenever you feel thirsty, quench it with loads of water.

No more energy sappers?:Do not take excess of sugars because they tend to result in plummeting energy levels. Next, do not drink more than one cup of coffee a day; it initially does help you gain energy but burns out in case excess of it is consumed. Try and eat at least 6-7 almonds every morning, a perfect protein cum energy pack.

Introspection:Giving yourself 20 minutes of quality time everyday to introspect what happened through the day, followed by thanking God for all the strength He bestowed on you, surely injects in an enormous amount of energy in your body and soul. Try it if you haven’t till date!

Phone a friend!It has been showcased in a lot of reliable surveys that calling somebody whom you love talking too energises you to an extent that’s truly unimaginable. So the next time you feel drowsy and have loads to do, just pick up your phone and call up someone special you’d love to talk and vent out your feelings to.

Splash it up!Splashing considerably cold water on your face and pulsating wrists can get you back into the same energy mode most often. You can also have a glass of cold water to further enhance the effect.

Some amazing tips for you that instantly boost your energy and shoo away your fatigueSound weird? Sure, yes! Work efficiently? Sure, yes!
1. Pull down your earlobes.
2. Rub your mouth’s roof with your tongue.
3. Laugh out loud!

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