Monday, 25 June 2012

How Many Calories Are Burned During Exercise

Type of Exercise
Office Work140
Housework, moderate160+
Golf, with trolley180
Golf, without trolley240
Gardening, planting250
Dancing, ballroom260
Walking, 3mph280
Table Tennis290
Gardening, hoeing etc.350
Water Aerobics400
Dancing, aerobic420+
Bicycling, moderate450+
Jogging, 5mph500
Gardening, digging500
Swimming, active500+
Cross country ski machine
Step Aerobics550+
Power Walking600+
Cycling, studio650
Skipping with rope700+

Saturday, 2 June 2012

Better late then never!!

No matter what camp you’re in, the entire abdominal region is difficult to train. But it’s not because the exercises are impossible to perform. It’s because we either a) treat abs like an afterthought by saving a few quick core exercises for the end of our workouts or b) we figure there’s so much extra luggage around the middle that it makes more sense to spend time pumping up our biceps than trying to find our muscular middles.

What I’d like to do is clear up some misconceptions about abdominal training—and give you two things that should be a part of every workout: fun and results.

For starters, understand these four fundamental rules that will help you get there.

Your Six-Pack Will Hide In The Fridge

What’s the quickest way to get defined abs? Lose fat. The most effective way to do that? A proper diet. Eat fewer calories, increase your water intake, and consume lean meats, fruits and vegetables.

You Will Not Reduce The Spot

For decades, people have attempted to address their trouble spots with isolated exercises. If we’re talking about your arms, sure, doing bicep curls may help you add some size. But when it comes to your abdominals, crunches aren’t going to remove unwanted belly fat. Instead, use complex exercises that work more of your body while also challenging the abdominal region. Exercises like the push-up and chin-up may be considered upper body exercises, but both of them also stimulate the abdominal muscles.

You Will Skip What You Save For Last

Instead of devoting only a couple of sets to the abdominals at the end of your workout, design entire sessions that address this area. This way, you’ll no longer be able to replace your last few sets of sit-ups with a 500-calorie protein shake.

You Will Need To Work the Abdominals Like Any Other Muscle

For some reason, the fitness industry has worked to convince us that the abdominal muscles respond differently to intensity, frequency, and duration than the other muscles of the body. Do you think working chin-ups or squats for 30 minutes every day would be a good idea? Of course not, but many people don’t bat an eye at doing a 30-minute abs class five days a week. The fact is that your abdominal muscles need just as much resistance and recovery as the other muscles of the body. That’s why the following workout doesn’t use high repetitions and should only be performed twice a week.

Abdominal Workout Circuits

This routine contains some of the best abdominal exercises around—and some of them don’t even look like abs exercises (though, believe me, they are). Perform each move in a circuit—do the required reps, resting for 30 seconds between each exercise. After the final move, rest for 2 to 3 minutes, then repeat. Perform the entire circuit for 3 to 5 total sets depending on your level of fitness. Perform twice a week.

wall push up

medicine ball figure 8
mountain climbers
swiss ball knee tucks

swiss ball exchanges

push up

chin up

medicine ball russian twist

knees up pull up

Tuesday, 22 May 2012

I Love Chocolates...!!!


Mouthwatering with sweets and bitter taste.

Attention to all chocolates lovers (especially the dark chocolates), there's some information regarding the benefits of chocolates...!


1. It is HIGH in antioxidants. 

Cocoa contains flavanols, a type of flavanoid that is only found in cocoa and chocolate. Flavanoids are naturally-occurring compounds that occur in plant foods that act as antioxidants and help counteract free radicals in the body.

2. LOWER your blood pressure. 

Dark chocolate has been shown in studies to lower blood pressure in people with elevated blood pressure.

3. LOWER your LDL Cholesterol.

Eating dark chocolate on a regular basis has been shown to reduce LDL cholesterol by as much as 10 percent.


4. A Natural Anti-Depressant

Chocolate contains serotonin, a natural anti-depressant. Chocolate also stimulates endorphin production, which creates feelings of happiness and pleasure. In fact, one study found that melting chocolate in the mouth produced feelings of pleasure longer than passionate kissing. This may explain why many people naturally reach for chocolate when they're depressed. 


5. A cancer FIGHTER!

Several studies have found chocolate to be one of the best cancer-fighting foods along with foods like red wine, blueberries, garlic, and tea. Two ways that chocolate works as a cancer fighter is by inhibiting cell division and reducing inflammation, though research is ongoing and will probably find additional ways in which chocolate fights cancer.

6. PREVENTS tooth decay.

Research has found that the theobromine in chocolate prevents tooth decay by eliminating streptococcus mutans, a bacteria found in the oral cavity that contributes to tooth decay.

7. Have a Longer Life and Less Disease!

Dutch study followed 200 men over 20 years and found that those who consumed large amounts of chocolate, both milk chocolate and dark, lived longer and had lower overall disease rates than men who ate little or no chocolate.

A Harvard study on the Kuna tribe of Panama resulted in similar findings. The Kuna consumed large amounts of raw cacao every day and the study found them to have lower overall disease rates and longer life expectancy than neighboring tribes who did not consume as much raw cacao.

To further strengthen the case for dark chocolate as a life extender, the world's longest-lived person, Jeanne Louise Calment, lived to the age of 122 and many ascribed her longevity in part to her consumption of 2.5 pounds of dark chocolate a week.


8. HIGH in magnesium.

Cacao is higher in magnesium than any other plant. Magnesium is an important mineral that helps in the regulation of the digestive, neurological, and cardiovascular systems. Since many people are magnesium deficient, adding magnesium-rich dark chocolate to the diet can improve overall health.


9. Artery clean up

Studies have shown that the antioxidants in cacao work like brooms in sweeping plaque out of the arteries.

10. GOOD for brain health. 

Studies have shown that dark chocolate is good for the brain. Researchers at Johns Hopkins University found that it can protect the brain after a stroke by shielding the nerve cells from further damage. Dark chocolate has also been found to improve memory. Researchers at California's Salk Institute found that a chemical in chocolate called epicatechin improved the memory of mice.

11. Help you to LOSE WEIGHT! 

- Reduce insulin resistance with dark chocolate

Insulin, which is released by the pancreas when blood sugar rises, has the job of escorting blood glucose into the cells. Repeated release of insulin due to too much sugary food causes the cells to develop resistance to insulin preventing it from doing its job and depriving the cells of needed nutrition. Now the body fears starvation, calls for more food and signals a need to store fat to protect against starvation. The result? Weight gain.

Substituting dark chocolate for some of the sugary foods may help reduce insulin resistance. A 2005 study published in The American Journal of Clinical Nutrition reported on research in which 15 healthy individuals ate either white or dark chocolate for 15 days. At the end of this time those who ate the dark chocolate experienced significantly higher insulin sensitivity and significantly lower insulin resistance compared to the white chocolate group. As a nice bonus, the dark chocolate group also experienced lower blood pressure.

This is not an isolated study. Research published in 2012 in The American Journal of Clinical Nutrition and based on a meta-analysis of 42 studies of chocolate and cocoa, supported the connection between dark chocolate consumption and significant reductions in serum insulin which caused resistance to insulin to decrease. They also found chocolate associated with consistent reductions in blood pressure.

- Chocolate helps stop food cravings

Reductions in food cravings between meals can help prevent overeating and this means foods that promote feelings of fullness can be important for weight loss. Once again healthy dark chocolate may be part of the answer. A study from Denmark reviewed in a 2008 edition of Science Daily found that dark chocolate, compared to milk chocolate, was more filling and also lessened cravings for unhealthy foods.

Sixteen lucky study subjects ate either dark or milk chocolate and then gave feedback on how hungry they felt over the next several hours. At the two and a half hour mark they were given as much pizza as they could eat. Researchers recorded calorie intake for each individual and found that it was 15 percent less for those who had previously eaten dark chocolate. The same group also noted lower cravings for snack foods (sweet, salty or fatty) compared to the milk chocolate group.

- Chocolate reduces stress and cortisol levels

Stress triggers release of cortisol which causes the body to secrete more insulin leading to overeating. In a 2009 study published in the Journal of Proteome Research, 30 subjects who suffered from anxiety consumed 1.4 ounces of dark chocolate daily for two weeks. Urinalysis showed a resulting reduction in the excretion of cortisol prompting the scientists to conclude chocolate can alter human metabolism.

Spices Up Your Life...!!!

You usually found this kind of herbs and spices in your mum's or your grandmother's cooking. Well, you might not even know that these types of spices and herbs helps to boost up your health...!!! So, these are the following health benefits that you can get just by adding up all those herbs and spices into your own cooking!!!


1. Cinnamon

Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.

Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.

2. Turmeric

Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.

Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.

3. Rosemary

Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.

Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.

4. Garlic

Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."

Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

5. Paprika

Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.

Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

6. Ginger

Health Boost: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you're about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.

Get Cooking: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient; some candied products or ginger ales contain a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).

7. Oregano

Health Boost: A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.

Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.


Originally published in Fitness magazine, May 2006.
Taken from

Friday, 18 May 2012

Downside of Modern Life

As we know, our modern life is getting faster in any aspect and has been simplified to ease people. But actually, this condition contributes to poor health and chronic disease than it is to live a life of vibrant, vital health. The reasons for this are many and complex. For example:

Poor Eating Habits
The Food that are the easiest to obtain and the most plentiful are high-fat, high-sugar, calorie rich like the processed food. These foods are often nutrient poor, yet cheap and effortless to find it. It takes more time and dedication to find and prepare natural, whole foods.
What you eat has a powerful influence over whether you create a healthy blood lipid profile that includes low LDL cholesterol, high HDL cholesterol, and low triglyceride levels. Research supports that eating a primarily plant-based diet that consists of a large proportion of minimally processed (or whole) grains, vegetables, and fruit is essential to support optimal health.

Lack of Exercise and Excess Weight
Technology has made our lives so easy that it takes perseverance to find opportunities to move. This is not good. To create optimum health, the human needs to be physically active. This existed technology is actually we used to take for granted, such as walking around each day to complete our tasks or even to have fun and play is no longer an essential part of our lives. Instead, we need to plan for movement. We need to brainstorm strategies to stay active. all of this inactivity, combined with easy-to-grab calorie-rich foods has contributed to weight gain.

Exposure to Toxins
As we know now, the environment is not so clean. We are exposed to environmental toxins, including numerous carcinogens. Cigarette smoke, air pollution, and other harmful chemicals in our air, water, and food supply undermine our well-being.

Mental Stress
Technology continues to drive the pace of work and living to faster and faster speeds. The cost of living, the pressure of competition for material wealth, and the challenge of balancing family, professional and community ties all contribute to increasing daily pressures. Finding time to relax, unwind, and savor simple pleasures becomes a rare treat.

the information above is taken from the book: 101 ways to lower your cholesterol by Shirley S. Archer and David Edelberg

Sunday, 13 May 2012

Simple Tips to Motivate Yourself to Exercise

You know you need to work out, but you’re having trouble getting up the enthusiasm. How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me.

  • Have fun
  • . If you hate running, don’t go to the track for exercise. Find something you like. The list of different kinds of exercises are nearly endless. The only really important thing is to get your body moving and your heart rate up.
  • How you feel after a workout
  • . I always feel great after a good workout. It’s a high. And I let that motivate me the next time.
  • Calories burned
  • . If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
  • How you’re going to look
  • . Imagine a slimmer, fitter you. Now let that visualization drive you.
  • Change it up
  • . Even if you have a routine you enjoy, mix it up from time to time. Try entirely different exercises. You can check out a tape at the library and try yoga or kick boxing for an afternoon. This will not only keep you interested, it will break your muscles out of their routine and help produce better results.
  • Get a buddy
  • . Exercising with a friend introduces a positive kind of peer pressure. You will be more likely to go to the gym if you know someone is waiting there for you. Talking and laughing while exercising will also keep you from being bored.
  • An exercise log/graph
  • . For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
  • Get appropriate clothing
  • . If you don’t have the appropriate clothes for the excercise, it can be irritating, uncomfortable, frustrating, or even unsafe. If you exercise outside after dusk, be sure you have reflective clothing to prevent traffic accidents. Also be sure the clothing looks nice; if you don’t like the way your clothing looks, you may feel uncomfortable, and less likely to exercise.
  • Pack Ahead of Time
  • : An iPod, athletic shoes, a towel… whatever. Walking around the house trying to find stuff is a good time to lose your resolve. Put everything together in your gym bag. When you finish working out, take out things that need to be laundered and replace them immediately.
  • Have a Goal
  • . What do you want to achieve? Make it specific, make it meaningful, make it obtainable. Be sure to have short-term benchmarks along the way. It’s OK to change your goals if the original plan doesn’t work, but have a goal. Regularly evaluate how you are doing on your goals.
  • Success stories
  • . I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
  • Reward Yourself
  • . Have a healthy reward when you reach a goal. Buy yourself that cute pair of bike shorts. Go for a weekend hiking tri. Soak in the sauna for your “workout” that day. Buy a new yoga video. Whatever works for you to celebrate in line with your healthy lifestyle!

Tips For The Selection of Balanced Diet According to Food Pyramid

Just click this link, and you can get simple tips about it.. Try best on your own... !!!!!