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Tuesday, November 8, 2011

Akshay Kumar Diet and Fitness Secrets


Akshay Kumar’s diet and fitness secrets are something that everyone would like to benefit from. You have seen him hosting the Kitchen Show Masterchef with aplomb. At 43, he looks so hot and fit that even guys half his age may get a complex. No wonder, he was looking absolutely perfect paired opposite Jiah Khan,22, in Housefull as he did with Raveena Tandon eons ago in Mohra. Let’s hear it from the man Akshay himself about fitness and diet tips

Akshay's diet regimen I'm more of a vegetarian, though it is not like I don't eat chicken. One thing about my diet is that I take my meals very early.
Lunch is at 11.30am or by noon and dinner by 7.00pm. It is a habit.

My strong point, on the other hand, has always been sports. I have been connected with the word "khiladi" ever since my schooldays.

 I used to play volleyball and cricket. There was also a game called sqareball which was played only in our school, Don Bosco´s. No
other school knew it. It´s a very rough game in which you hit the opponent with a football and try to knock him down. Sometimes I
remember, boys used to fall flat on their faces and injure themselves.

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.

You can never drink enough water. Tank up with healthy fluids so your body doesn't think your stomach is empty, it also helps you eat less at meal times.

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.

Know when to stop If you are given a big plate of food, it doesn't mean you lick the plate clean. Eat in a small plate, take small bites and chew your food properly. Stop eating when you are feeling 70% full. In order to shrink your over sized stomach you must learn to eat little and often. Trust me, it's the best way.

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.

Monday, November 7, 2011

Build an all-sport body

Lay the foundation for muscle growth with a versatile training tool – the power cage (also known as a squat rack). Most men shy away from the power cage, so you won’t have to wait in line to use it. You’ll improve your strength, mobility and endurance with this simple routine. Do the workout three times a week, resting for at least a day between sessions.










BARBELL DUCK-UNDER
Set a barbell at waist height on the supports of a power cage and stand with one hip next to it. Take a long step sideways and duck under the bar. Stand up on the other side and repeat the motion to return to the starting position. Repeat until you’ve passed under the bar eight to 10 times in each direction




REVERSE PUSH-UP
Sit on the floor under the barbell with your legs straight and grasp the bar with a shoulder-width grip. Hang so only your heels touch the floor. Pull your shoulderblades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for eight to 10 reps.





FRONT SQUAT TO SHOULDER PRESS
Load the barbell with a weight you can press overhead eight times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower) and then press up and push the bar overhead. Lower the bar to your shoulders. Do eight reps.










PULL-UP TO HANGING LEG RAISE
Grab the pull-up bar at the top of the cage with your palms facing forward. Pull yourself up until your upper chest is as close to the bar as possible. Holding that position, bend your legs and bring your knees in towards your chest. Lower your legs, then lower your body to the starting position. Aim for six to eight reps.

The Perfect Day of Weight Loss

You can always use your time better.






Boost metabolism, burn kilojoules and torch your belly for 24 hours with these secrets

7:00am
Wake up and do two minutes of star jumps, high knee skips, push-ups or crunches


7:15am
Have two scrambled eggs on a slice of bacon. A 2009 study from Purdue University in the US found that a high-protein breakfast makes people feel fuller throughout the day, so they're less likely to overeat


7:45am
Hit the gym, and lower weights slowly. Taking three seconds to lower weights during full-body resistance training can rev your metabolism for up to three days, according to a study from Wayne State University in the US. (Study participants used a challenging weight for five sets of six reps for each exercise.)


9:00am
Chug some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.


10:00am
Grab a protein-rich snack, like half a turkey sandwich on multi-grain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 1050-kilojoule snacks a day were more likely to lose body fat and have more energy then those who didn't.


11:00am
Walk briskly around the office for a while. A recent study from Mayo Clinic in the US found that lean people walk an average of 5.6 kilometres per day more than obese people do.


1:00pm
For lunch, eat a baby spinach salad with smoked salmon and almond slices. All contain magnesium, a metabolism-friendly mineral.


2:00am
If your meeting is with just one or two people, do it West Wing style, walking the halls as you talk.


4:00pm
Down a cup of green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat.


5:00pm
Have another mini-meal - and make it fiery. According to a 2006 study review, spicy foods help burn fat and kilojoules.


7:00pm
Take a short walk before dinner.


7:30pm
Eat dinner. If you ate lightly today, don't worry about a heavier meal now: "It doesn't matter when you fuel up; it's how much fuel you put in the tank," says Dr Gary Foster, director of the Centre for Obesity Research and Education at Temple University in the US.


9:30pm
Grab a good book (or magazine!), pop in some tunes, and relax. Stress jacks up your levels of cortisol, a chemical that boosts abdominal fat.


10:30pm
Draw your shades so the sun won't rouse you early. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel less satisfied by food and hungrier overall.