How to Warm Up When Bodybuilding

Almost every bodybuilding expert will tell you that to prevent injuries you need to warm up before hitting the weights. Warming up raises your body temperature and increases the blood flow to your muscles, allowing for more fluidity and less chances of injury.

Instructions

1. Start your pre-workout warm-up by doing a short five-to-10-minute cardio exercise. Walk or jog on a treadmill or ride on a stationary bike. Keep this activity moderate, enough to work up a slight sweat.
2. Follow the cardio exercise with five to 10 minutes of stretching. Do a full range of motion for whatever stretching exercise you are doing. Hold the stretch for 10 to 12 seconds. Do not jerk or bounce when stretching.
3. Perform one set of a bodybuilding exercise with a weight that is approximately 40 percent less than what you would normally use. For instance, bench press 80 pounds for one set of 10 to 12 repetitions if you work out with 200 pounds.
4. Warm up each body part once before moving on to a heavier weight for a chosen exercise. Gradually increase the weight until you reach the weight you normally use.

Natural Weight Loss

Weight control through natural eating and exercising is with few exceptions, if people concentrated on the latest diet fad and more on eating right and staying fit, the weight would take care of itself. Everyone would not automatically be thin, but we’d settle in at a comfortable, reasonable weight that’s meant for us. We’d also be the healthier for it, physically and mentallyWeight control through natural eating and exercising is with few exceptions, if people concentrated on the latest diet fad and more on eating right and staying fit, the weight would take care of itself. Everyone would not automatically be thin, but we’d settle in at a comfortable, reasonable weight that’s meant for us. We’d also be the healthier for it, physically and mentally.

Exercise :

Exercising burns calories, it takes a lot of laps in the pool to burn off even one glazed doughnut. The truth is that exercising, by itself, dieting with no increases in activity is destined for failure. However, when pair a cut in fat and calories with an increase in activity level both become more effective. Exercising also has a residual effect by increasing also has a residual effect by increasing metabolic rate for a time, even after stop the activity. It also increases muscle mass, which will increase resting metabolic rate and hence the calorie-burning capacity generally. All this means that the well–exercised body burns more calories even when it is at rest. Any one can lose weight loss weight, that’s not particularly difficult. The reason everyone struggles so much is because they can’t keep the weight off. If truly want to succeed in the weight-loss game, work a little harder at maintaining the lost weight than at the actual losing of the weight.

Diet plans:

Liquid protein diets (very – low –calorie diets, protein –sparing modified fasts):
The liquid provide from 300 to 800 calories per day, with very little carbohydrate. The extra protein they contain supposedly prevents muscle loss and promotes fat breakdown for energy. Early powdered versions of these diets were dangerous because they provided too little carbohydrate, poor quality protein, and inadequate nutrients. The revamped liquid diets that first appeared in the late 1980s are safer than the earlier versions, but they still work best when followed under a doctor’s care. The biggest problem with these liquid protein diets, however, is that they don’t work in the long run because they don’t teach that how to eat real food in the real world.

Low- carbohydrate diets:

These diets have been around a time, but still crop up under different names. They are all modified ketogenic diets, which severely restrict carbohydrates to induce ketosis, forcing the body to break down fat for energy. Thus lose the fat, or so the theory goes. However, ketones build up in the blood and can create a dangerous acid-alkaline imbalance. Unbeknownst to the dieter, much of the actual weight loss is water, because the body is trying to get rid of the ketones through the urine. Weight regain is usually rapid.

Food combining ( Fit for life diet ):

The theory of food combining has been around for over 100 years, although it has gotten more popular in past decade. The diet claims that proteins and carbohydrates are digested by different enzymes, and eaten together will destroy each other’s enzymes and create toxins, making us fat. The diet imposes severe restrictions on fruit-it must be eaten alone, and at certain times of the day. Moreover, meat can’t be combined with grains.

Losing Weight the Healthy Way

Losing weight the healthy way through healthful eating and exercising is with few exceptions, if people concentrated less on the latest diet fad and more on eating right and staying fit, the weight would take care of itself. Everyone would not automatically be thin, but we’d settle in at a comfortable, reasonable weight that’s meant for us. We’d also be the healthier for it, physically and mentally. Let’s face it, anyone can lose weight. That’s not particularly difficult. The reason everyone struggles so much is because they can’t keep the weight off. If one wants to succeed truly in the weight-loss game, work a little harder at maintaining the lost weight than at the actual losing of the weight.

Suggestions for how to maintain weight have more to do with how to hose it right in the first place. Here are some tips:-

Set short term goals. Don’t try to achieve a large weight loss all at once.

One should compensate with nonfood rewards. Such as a movie or a day off from work or chores, as reach each goal.

Keep a food diary: Eating, how much, what time of day, mood at the time, activity at the time and company. Reviewing these entries will help one to pinpoint his problem areas, whether they are eating junk food, eating too-large portions, nighttime eating, eating from stress. Eating from boredom, eating alone, or eating with friends.

Plan for small relapses. Learn from them. What’s not OK is viewing a splurge as total failure and simply giving in to every whim-“blowing the diet”. If one allows a small treat ever day, then is less likely to feel deprived and less likely to give up.

A lot of junk food comes in reduced fat by whatever percent, or low fat, low calorie, or smaller portions. Try to only eat 2 items of "healthier" junk food a week such as crispy minnies and low fat cookies.

Don’t panic when weight plateaus. This is normal. Keep at it, will start to lose again. Have faith.

Eat breakfast. This critical meal jump-starts your metabolism for the day. But avoid empty calories like those found in doughnuts, many cereals, and sugar-laden pastries. They will only leave you feeling tired and hungry by mid- morning. For best results, eat items with plenty of protein and fiber.

Be flexible your expectations and goals. May need to revise think is realistic. If necessary, reevaluate the methods you have chosen.

Think less in terms of a diet than of a life-long maintenance of a reasonable weight –a healthy weight.

Think of weight-loss program as more of a retraining of eating habbits for life instead of an unrealistic, temporary fad diet. Then there will be no difficult transition because one has already new eating strategies to live with.

If one loses weight slowly in the first place, maintenance will be a much easier task.

If you want to make weight disappear faster, and to help keep those pounds off, be sure to exercise regularly. Walking 30 minutes daily is something most people can achieve and keep it up right into the senior years.

Positive Thoughts - Thinking Your Way To Success

Do you often envision yourself achieving great things, and then follow this up with a negative thought process? Do you talk yourself out of your dreams before you even begin to pursue them? If so, you need to change the way you think.
When you change your thought processes to success thinking you truly can change your life. Positive thoughts enable you to reach out and grasp the success you seek.
Affirmations and You
Wanting to succeed and being able to envision your success is a great place to start. When you can do this, you’re giving yourself permission to change your life, attain your goals, and be a success.
There will be days when it’s more difficult to think in a positive and success affirming way; during these times you can turn to a useful tool called affirmations.
Affirmations have helped a lot of people turn their thinking into positive thinking, propelling them toward their goals in a new and exciting way. Affirmations for succss can help you change the way you think about everything.
If you’re honest with yourself, you may find that much of your inner dialogue, how you feel about yourself, and even the way you carry yourself are negative. This destructive thinking sets you up to fail or causes you to give up before you ever really get started.
As with anything new, creating a success mindset will take practice to give you the best results. The good news is: you can get all the practice you need with the help of success affirmations.
What Are Affirmations?
Affirmations are positive statements that activate your mind to change your life, one thought at a time. They enable you to accomplish the things you wish to achieve.
Affirmations work because each word we speak has power, the power to evoke emotions. They work because they allow you to program – or reprogram – your thought processes, replacing negative thoughts with positive ones.
For example, if you find that you’re telling yourself what you can’t do, you can replace these negative thoughts with an affirmation for success, such as, "I am capable of succeeding without feeling overwhelmed or unfulfilled."
If that statement doesn’t quite fit you, there are many affirmations for success, such as "I am worthy of great success." All you need to do is want to feel this way, and then every time you say these statements aloud you reaffirm them to your subconscious.
Is It Really This Easy?
Many of the most successful people in the world aren’t much different than you. The key characteristic that sets them apart, though, is that they have a success mindset.
It seems too simple to be true, but when you talk to people who’ve experienced success, you’ll find that they use statements like these to drive them toward their goals and away from negativity. Their inner dialogue is one of success and achievement.
If success came naturally to all of us, we would all be successful. Unfortunately, in this day and time, many people prefer to focus on the negative, rather than embrace success.
With affirmations, you can overcome your limiting, negative thoughts and make it second nature for you to choose success. Success can be a reality for you, so long as you believe and reaffirm your positive thoughts consistently.

Attract More Positive Relationships into Your Life

Discover how to attract more positive relationships into your life. It's not as hard as you think! As we travel through our life's journey, many relationships will come into our lives. Some of them will be wonderful and long lasting; others, unfortunately, may be short term or unhappy.
1. Patience. Wonderful relationships don't occur overnight. They take time to nurture and develop into something that's long lasting. To allow these relationships into your life, you must have the patience to let them grow.

• When you begin a relationship that you perceive as being a positive one, don't rush it. You may be very pleased to see what develops down the road.

2. Believe that you're deserving of it. Be positive and avoid negative feelings or perceptions about yourself. Know that you deserve to have happy, stable relationships in your life.

• If you begin to think negatively, you must turn these negative thoughts around immediately. Clear your mind and regain your self-confidence.

• Remember, positive attracts positive. When you think positive thoughts, you'll be rewarded with positive results.

• You'll ultimately attract positive relationships into your life with the positive energy you're giving off to others. So be a good example of the friend or partner you look to attract!

3. Be true to yourself and others. If you're not true to yourself, whether you believe it or not, others will sense this. Don't try to be something that you're not; this is a negative way of portraying yourself to others.

• As mentioned before, positive attracts positive, but negative attracts negative as well. Show others your true self, including your flaws. They'll appreciate your open and willing heart and be able to form a strong bond with you more easily.

• Be genuine to others and allow them to see your true feelings and personality. Trying too hard to act like someone else could lead to embarrassment for you.

4. Don't take relationships for granted. Remember to always give thanks for the valuable relationships in your life. They may not be as numerous as you'd like, but rather than complaining, be thankful for the ones you have now and have had in the past.

• By professing your gratitude genuinely, you'll have an easier time attracting future valuable relationships.

5. Be honest. If you're in a negative relationship right now, that will tend to keep positive relationships from coming into your life. Be honest with yourself and others. Make a conscious decision to either improve that relationship or end it.

• Honesty will pave the way for more positive, trusting relationships to enter your life.

As the old saying goes, "Nothing worth having in life comes easily." Attracting positive relationships - and weeding out the negative ones - may not be an easy task, but it'll make for a better and more fulfilling life.

Eating on the Go

It's actually easier than you think to make good choices at a fast-food restaurant, the mall, or even the school cafeteria. Most cafeterias and fast-food places offer healthy choices that are also tasty, like grilled chicken or salads. Be mindful of portion sizes and high fat add-ons, like dressings, sauces or cheese.

Here are some pointers to remember that can help you make wise choices when eating out:

• Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato chips don't qualify as veggies!), and whole-grains (like whole wheat bread and brown rice). That's why a turkey sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun.
• Watch portion sizes. The portion sizes of American foods have increased over the past few decades so that we are now eating way more than we need. The average size of a hamburger in the 1950s was just 1.5 ounces, compared with today's hamburgers, which weigh in at 8 ounces or more.
• Drink water or low-fat milk. Regular sodas, juices, and energy drinks usually contain "empty" calories that you don't need — not to mention other stuff, like caffeine.

Tips for Eating At a Restaurant

 

Most restaurant portions are way larger than the average serving of food at home. Ask for half portions, share an entrée with a friend, or take half of your dish home.
Here are some other restaurant survival tips:

• Ask for sauces and salad dressings on the side and use them sparingly.
• Use salsa and mustard instead of mayonnaise or oil.
• Ask for olive or canola oil instead of butter, margarine, or shortening.
• Use nonfat or lowfat milk instead of whole milk or cream.
• Order baked, broiled, or grilled (not fried) lean meats including turkey, chicken, seafood, or sirloin steak.
• Salads and vegetables make healthier side dishes than french fries. Use a small amount of sour cream instead of butter if you order a baked potato.
• Choose fresh fruit instead of sugary, high-fat desserts.

Tips for Eating At the Mall or Fast-Food Place

It's tempting to pig out while shopping, but with a little planning, it's easy to eat healthy foods at the mall. Here are some choices:

• a single slice of veggie pizza
• grilled, not fried, sandwiches (for example, a grilled chicken breast sandwich)
• deli sandwiches on whole-grain bread
• a small hamburger
• a bean burrito
• a baked potato
• a side salad
• frozen yogurt

Choose the smaller sizes, especially when it comes to drinks and snacks if you have a craving for something unhealthy, try sharing the food you crave with a friend.

Tips for Eating In the School Cafeteria

  The suggestions for eating in a restaurant and at the mall apply to cafeteria food as well. Add vegetables and fruit whenever possible, and opt for leaner, lighter items. Choose sandwiches on whole-grain bread or a plain hamburger over fried foods or pizza. Go easy on the high-fat, low-nutrition items, such as mayonnaise and heavy salad dressings.
You might want to consider packing your own lunch occasionally. Here are some lunch items that pack a healthy punch:

• sandwiches with lean meats or fish, like turkey, chicken, tuna (made with low-fat mayo), lean ham, or lean roast beef. For variety, try other sources of protein, like peanut butter, hummus, or meatless chili.
• low-fat or nonfat milk, yogurt, or cheese
• any fruit that's in season
• raw baby carrots, green and red pepper strips, tomatoes, or cucumbers
• whole-grain breads, pita, bagels, or crackers

It can be easy to eat well, even on the run. If you develop the skills to make healthy choices now, your body will thank you later. And the good news is you don't have to eat perfectly all the time. It's OK to splurge every once in a while, as long as your food choices are generally good.

Talking To Oneself Improves Performance In Kids

Washington, If your little one talks out aloud to no one in particular, don't panic thinking it to be a psychological disorder. It might just enable him/her to perform better.
A new study published in 'Early Childhood Research Quarterly' has found that children performed better on motor tasks when they talked to themselves, either spontaneously or being asked by an adult to do so, then when they were silent.
"Young children often talk to themselves as they go about their daily activities, and parents and teachers shouldn"t think of this as weird or bad," Mr Adam Winsler, the author of the study said and added the private speech of kids could be a fantastic window into the minds of Children..
Private speech is very common and perfectly normal among children between the ages of two and five, Mr Winsler, professor of psychology at George Mason University noted. As children begin talking to themselves, their communication skills with the outside world improve, he said.
However, the study also found that children with behavioural problems tend to talk to themselves more often than those without signs of behavioural problems.
Teachers often ask children to be quite in classroom out of fear that such speech from difficult-to-manage kids would cause problem behaviour, but the author maintained that non-disruptive private speech would actually help these kids as they grow up.

Prevent Your Child, From Becoming A Bully

Parents can influence and prevent their child from becoming a bully, say the psychological experts.Improve the parent communication and the involvement with the children, as they have a substantial impact on making the child aggressive.The kids with emotional, developmental or behavioural problems and those who have mothers with mental problems are more likely to have the risk.
       Parents should also be cautious not to get angry with the children frequently as it will affect their basic character. The parents should also never have the attitude that their child often do the things which bother them,which will reflect in their behaviour towards the children.
       Parents should share their ideas openly with the kids and also meet most of their child's friends, as it will lessen the chances to make him a bully, say the psychological experts.It is also advisable for the parents to interact with the healthcare providers that clarify their emotional, mental or behavioural concerns about the children.There are also several parenting programs which help the parents to become aware of and manage the negative feelings including anger and response to the child in a non-aggressive manner.

Kids Are Scared Of Drunk Adults

Children get scared to many things in and around the surroundings. It is said that one third of children feel scared when they see adults are drunk. According to a survey says, half of the children saw their parents getting drunk at some point of time.Children said that their parents drink alchol and also reported that out of 10 children seven of them have seen their parents drunk.
  Children with 46 percent who were surveyed expressed that adults should not drink in front of children, while 32 per cent thought this was all right, and 22 per cent were unsure.When children were given a list of words to describe how they felt when they saw adults drinking it was found that 47 per cent were not bothered at all. And 30 percent told that they feel scared. Some children even noticed
one or more behavioural changes in them.
        “There has been much discussion about levels of drinking, but the social impact is rarely explored from a child’s point of view. Alcohol is present in the lives of most of our audience in one way or another, yet it is something they may not feel confident talking about,” quoted Damian Kavanagh, Controller of CBBC as saying.

Tips to Resolve Problems with Spouse

Read on to find some tips for resolving the problems between you and your spouse. These tips will improve your relationship with your spouse as they have done in my cases.

Concern and Compassion

Develop and grow concern and compassion. If you are able to show your real love and care despite of the problem going on, it will overshadow all the other ones. You actually need to change your perspective and only then you will be in a position to show real care and concern for your spouse. Try to see things from your spouse’s point of view and many things will get clear very soon. It can even break down the wall of stillness in your relationship.

Communicate with your Spouse

Try to communicate less but prefer quality talks with your spouse. There is no need to start any kind of blame game. Try to convey your message in a calm tone and when communication is done in positive atmosphere, it works wonders. When you have a problem with your spouse, you should choose the words for communication very carefully and use them with due respect and consideration.

Try to Give Space

Giving space is very important to resolve some problem in married life. While giving space it is very important that you do not leave everything because that can easily turn into a gap, which will be almost impossible to bridge after sometime. Make sure you spend some time with your spouse and take care of his or her things as you used to do before.

Do not get Carried Away

Do not get carried away too far with your responsibilities. It is very easy to say and get along with your family and professional responsibilities. You need to pay attention to this strong yet tender relationship at regular intervals.

Take Some Time for Yourself

Try to take some time out for yourself. Take breaks and enjoy exercise, watch comedy with your spouse (if possible) and try to divert and create a positive atmosphere in the house everyday.

Give Respect and Honour

Remember, honour is the essential part of every marriage. You should give proper respect and honour your spouse even after some years of marriage. This will create wonders in your married life.

Listen to Your Spouse

Listen to your spouse carefully and patiently and then talk and answer calmly and carefully. This will help resolve the problem going on between both of you.

Focus on the Subject

Concentrate on one subject when you are communicating and do not get diverted to any other issues that has already been resolved.

Stay Committed to your Decision

If you really want to resolve problem with your partner, you need to take the decision and stay committed to it. Find out whether there is any kind of complex or fear in your partner that makes him or her create problems especially when the problem is recurring.

When you have any problem with your spouse, remember that every married couple has problems. They need to be resolved unless it is harmful for your life or career. You have to decide by weighing up the pros and cons. See to it whether the same kind of problem reoccurs every now and then or there are new issues. If the problems are simple issues that every normal couple goes through, there is no matter of getting upset. Try the tips mentioned here and you will be happy and contended.

Potty Train Your Kid Soon

When your child reaches a certain age, he or she has to be potty trained and it’s only you as a parent can teach them. In some of the cases, Toilet or Potty training can be challenging for some of the children and a snap to others. It’s this part of the child’s life where Potty training demands consistency on the part of the parents and observant vigilance.
     Here are some of the ways where your child can be potty trained by you:-

· Make sure that your child knows that you are not going to give up on teaching him or her to use the potty. There will be accidents where your child will mess his or her pants, encourage the child that these things are bound to happen and during the course of time they will get better at it and will become potty friendly.

· For the first couple of days when your babby is at home with you, put on small shorts or a dress so that they will find it easy to go sit on the potty. Usually these kids cannot control their bowels for they are so used to the diapers, they tend to make accidents in their pants.

· Keep the potty in rooms where your child is. You can do this for sometime till your child gets used to controlling his bowels. After he has learnt to do so, place the potty in the bathroom so that they know now where it is and where to do this kind of job.

· If you notice that your child is having a lot of accidents, then its best for you to sit him on the potty for a couple of minutes in between hours till he or she is done with the task.

· Make it a point to act like a child when he visits the potty. You can do several things to encourage the child to like the use of the potty. Clap your hands, smile, praise the child and pat him gently on the back saying that they have done a good job. In this way it will build up his self esteem and boost his confidence.

· When the child slowly grasps the potty training method, smile broadly, clap your hands and praise the child. When they have done it by themselves, they would come up to you and share the good news and want to gain attention from you.

When you know that your child is quite confident about using the potty, the first thing you should do is to motivate him. But remember to use diapers in the night till they are well experienced in controlling their bladders and their bowels.

Reduce Your Baby's Pain During Teething

Has your baby become cranky and restless ? Do You know why ?It maybe because your baby is beginning to have his /her first set of teeth.
           It usually begins around 6 months of age and it is normal for a baby to start teething between 3 months to 12 months of age. The lower set of teeth tend to appear first, and at the age of 3,your child will have 20 primary teeth.
        You baby faces a lot of pain during this period and this is because of soreness and the swelling of the gums . The pain begins 3 to 5 days before the tooth can show and they disappear as soon as the tooth breaks through the gum. A baby finds comfort in his or her own little ways to ease himself for the pain, they tend to bite on their fingers or their soft toys which in turn helps them to relieve the pressure in their gums. They also refrain from eating and drinking because their mouth hurts. Many of the babies have the tendency to drool during teething which causes a rash on their tender face, chest and shin. These symptoms are normal, but if your baby is having severe pain , its advisable to visit a dentist. As a parent you have to help your little baby in the most simple ways to reduce their pain.

1. You can start by first massaging your baby gums with your clean finger ( wash your hands with a mild soap), you can either use olive oil which provides instant relief, ginger root , vanilla extract which helps to reduce the pain as well as ease an upset tummy or clove oil which is very potent, so add a little of edible oil with it before you rub it on the gums. 
2. Giving your baby to chew on something that is cool also helps. Wrap ice in a clean cotton cloth and place it on your baby's gums , the cooling effect will help your baby feel relieved. However , don't putt the ice cube directly on your baby's gums as it will damage the tender gums. A gel filled teething ring can also help, so keep the ring in the refrigerator for some time before you give it to your baby.
3. There are some babies that enjoy chewing a baby sized toothbrush which helps them. There are a lot of chewing toys that are available in the market specially made for teething. You should make it a habit to wash the toys after your baby has done chewing on them as it will be clean for later use. Never make the mistake of tying the toy around your baby's neck as it can cause choking or strangulation. 

Apart from these three simple remedies, you have to provide a lot of love, cuddling and hugs during this frustrating time. These little tots are usually scared from this new pain and a little love can go a long way in helping your baby feel safe.

PAPA OF TINY FEET

• In a time of nuclear families in which wives also contribute to the family kitty, it is imperative that fathers too share the responsibility of bringing up a baby. Don`t view the time spent with your child as a chore. It is an integral part of your life that will help strengthen the parent-child bond.

• The keynote in approaching fatherhood is to relax. A baby is responsive to the parent`s feelings. If you are anxious, so will the baby be.

• A baby often makes demands on its mother at the most outrageous times, leaving her exhausted. At this time you can encourage her by taking on some of the tasks—such as changing nappies or waking up in the night to look after necessary chores.

• It might seem difficult to change your lifestyle that the baby`s presence would inevitably demand. You may have to say good-bye to indulgent hobbies that you have developed over the years, the partying that used to be fun. But if you allow yourself to get involved in the process of your child`s growing up—building blocks with him, doing jigsaws, and reading from picture books—you will discover a new joy, as you watch the wonder of life unfold through its eyes.

BRINGING UP CHILDREN

• Teach values such as honesty, integrity, patience and self-control gradually and steadily, that too by your own example.
• Praise them openly and often, reprove secretly and seldom; reprimand the bad behavior, not your children.
• Teach them self-esteem and self-confidence (something they`ll carry for the rest of their lives).
• Restrict television watching and recreation time. Keep a watch on your children`s company.
• Try to keep alcohol and drugs away from the house, or keep them in moderation.
• Maintain a happy and loving home environment.
• Give a lot of your time to your children, both quality and quantity.
• Make humor and laughter a part of your relationship with children.
• Allow children to grow and learn through the mistakes they make.
• Hug and show feelings of love whenever possible.
• Communicate gently but clearly and firmly.

Parenting

One of life`s greatest achievement is to grow and let your seeds grow. Nothing in life is more fulfilling than watching your children blossom. More so when you have to nurture, educate and guide them towards a life most suitable to them. Millions of parents do it all the time—some, with a lot of effort, some without a thought. So, what really is good parenting? Is it discipline, moral education, freedom to let your child be what he is? Or is it something more subtle, something that goes by the name of life`s lessons?

But it might be a good thing to remember that, no matter how eager or ambitious we are in shaping our children`s lives, there is a limit to what we can accomplish. Swami Vivekananda founder of Ramakrishna Mission, uses the analogy of growing a plant to drive home the point:

"You cannot make a plant grow in soil unsuited to it. A child teaches itself. But you can help it to go forward in its own way. What you can do is not of the positive nature, but of the negative. You can take away the obstacles, but knowledge comes out of its own nature. Loosen the soil a little, so that it may come out easily. Put a hedge round it; see that it is not killed by anything, and there your work stops. You cannot do anything else. The rest is a manifestation from within its own nature."

How to Make Relationships Work

• Don`t try too hard to convince the other person of your love. Love and trust yourself more. This will relax your love defenses and enable you to give yourself totally to relationship.
• Don`t question the other person`s love all the time.
• Feel the oneness of the universe.Step beyond the `me first` conflicts that mar relationships. This would help you be complete within yourself.
• Don`t use your relationships to fulfill your expectations.
• Know yourself. Analyze the cause of your reactions.
• Acknowledge the other person as an individual. Grow and let grow.
• In a conflicting relationship, check where you went wrong rather than where the other person failed. Listen to each other. Communication strengthens the foundation of a relationship.
• Take the first step in working out a relationship without worrying about who is in the right. Don`t depend on any person and don`t let the other person depend on you.

Great Tips from Arnold Schwarzenegger on Body Building

Everybody knows who Arnold Schwarzenegger is, and when you think of him, you think of Arnold Schwarzenegger body building. As a leading model in body building success, over the years, he has been able to turn this success around to benefit himself in movies, and then further benefit others by being a level-headed governor who surprised everyone with his political competence.
So to follow in Arnold’s footsteps to starting out with a body building program that fits for you, here are some tips that he has to give to keep you on the right track:
Nutrition
It is important to have good nutrition habits to keep your body fit and to help it keep up with all the workouts you will subject it to. For serious body builders, it is ideal to have 6 to 8 small meals a day instead of the standard 3. Drink lots of water to help keep you hydrated.
Carbohydrates and Protein
Take carbohydrate rich foods after workouts and make sure you get a regular protein intake every 3 hours during the day to keep your energy up. You can eat up to 4 eggs everyday to keep you going through the day if you are a serious body builder.
What to Avoid
Eliminate sugar in your diet, unless it is natural sugar that you get from fruits. Never allow yourself to drink alcohol or to take up smoking.
Supplements
Find a supplement that is rich in nitric oxide. This element is very vital in building muscles and increasing your immune system. It also plays a great role in keeping up your stamina and will increase your capacity to endure your workouts.
Body Building Exercises
Make sure you have a good workout routine that you follow three times a week to keep you muscles and body toned.
Rest
Always get at least 8 hours of fitful quality sleep at night and never skip out on times when you need your rest. You body needs rest to regenerate and re-energize as well as to rebuild muscles for your next activity.
Arnold Schwarzenegger and body building are two things that cannot be separated. Arnold body building has kept him fit and on his toes no matter where his life has brought him. Follow his advice as a first step to a healthier and more successful you.

The Best Body Building Advice for You

To get the best body building advice, just listen to what other body builders have experienced to get free body building tips that work for them. The best body building advice will also come from coaches and experienced body builders who know the kinds of workouts, nutrition, and special needs that body builders need. Here are some free body building tips that will help you develop your body building regimen that works for you:
Diet and nutrition
You always need the right foods from the major food groups to keep you energized and healthy to keep up with all your best body building activities. It is not always about getting mass for some body builders, so depending on what your objectives are, it is always important to have a healthy diet to complement your workout regime.
Workout with variety
Don’t stick to the same workout regime every week. Instead change the exercises and allow your body to be introduced to new exercises that will help strengthen different parts of them that need attention. By putting a variety of exercises into you regime, your body will not get too used to one regime to render it less effective after a while.
Get lots of rest and proper amount of sleep
This is probably true for everyone, get your 8 hours of fitful and quality sleep every night, and when your body needs to rest allow it the rest that it needs instead of pushing it to its extreme limits all the time.

These are basic tips that you will find will always make it into the kinds of advice that any professional body builder will give you. Sometimes it only takes common sense to listen to your body and know when it needs nutrients or rest. By knowing your body, you will know when you are doing too little or too much in your best body building routine.

Secrets to Female Body Building with these Body Building Tips

Female body building is different from regular body building because women have specific needs that cannot be answered by male body building regimens. Women need a good body building diet that will help them keep energized for their workouts and to keep the fit figures that they work hard to maintain. Here are some tips that female body building individuals can follow to get the best body building diet while they work out.
Get the right amount of carbohydrates
To know exactly how many carbohydrates you should be getting for your female body building needs, get your fat free body weight and multiply it by 0.8, and the answer is the total carbohydrates in grams that you need to ingest daily for your body type. When you are working out, take carbohydrates before and after you work out for the best effects.
Get the right amount of proteins
To know exactly how much protein you should be ingesting for your female body building needs and for your body building diet, get your total body weight and multiply it by 1.2. This will give you a number which is the amount of protein you should take in daily in grams. You can mix in protein shakes with your protein intake, but try not to go beyond the calculated recommended amount that is assigned to you daily.
Drink lots of water
When you work out, you end up needing much more water in your system to keep nutrients circulating and your body cool. Keep yourself hydrated by always having water for when you feel thirsty. Never deprive yourself of water in any circumstances when your body asks for it.
With female body building it is all about knowing what kind of body building diet to follow and following it strictly. By knowing exactly how much protein and carbohydrates make it into your system, you can better manage your body fitness and health.

Bicep Workout For Men

Bicep workouts are very essential especially for men. But, there is no shortcut to obtaining biceps since you must go to the Gym and workout. If you are lazy and not planning to workout then you can bid farewell to having healthy biceps. In order to build your biceps you must challenge it. Initially it might feel painful for you, but always remember where there is no pain, there is no gain. But gradually, after undergoing these rigid workouts, you can develop those wonderful Biceps. Determination and Commitment is the key for a successful bicep development. Now, please don’t subject yourself rigorous physical training just for the sake of obtaining Biceps. Workouts are normally done in sets and repetitions. A good workout is normally two or three sets with 8 to 12 repetitions per set.
This is more than sufficient. It is not advisable to over strain yourself. Take a short break after each set. A break is essential as it allow your muscles to relax for some time. A 2 or 3 minutes break is usually sufficient. Working out three times a week in a 20 to 30 minutes session is appropriate. And soon you will see the difference on your body. It is very important to rest for at least 48 hours between workouts. But, this does not mean that you have to keep your body idle. You utilize this time to train your lower body. Of course, once you are well acquainted with workout then probably you can train your body literally every day. Make sure to eat a balanced and healthy diet during this period. Also please do not subject yourself to steroids; this is not going to help you at all. But yes it is fact that steroids do help in body building. But, in the long run, this may prove to be very fatal. You will end up suffering from various diseases. Steroids cause rapid cell multiplication and may even lead to dangerous diseases like cancer and leukemia. Always think about it after effects.

Upper/Lower Body Relationship to Walking

Who knows why when you take a step forward with your left foot (when walking/jogging/running/sprinting) your right arm comes forward? Why doesn't your left arm follow your left foot? Why then (maybe) if we walk properly allowing, our left foot to step forward and our right arm to go forward, will that enhance our posture? This explanation is going to get pretty wordy, so find a picture of human anatomy online somewhere if you want to learn/understand even more. Let us take a trip down the glory of anatomy lane...

When you step forward with your left foot, your right foot is now back behind you. This means your right glute (butt) is flexed. Your glute is attached to the aponeurosis of your erector spinae, also called your lumbodorsal fascia, (I know they're big words, but it really just means the middle of your lower back). This all attaches to the vertebrae in your spine (lower back/lumbar area) and so does your Latissimus Dorsi muscle! (your mid-back muscles) So your opposite Lat muscle flexes, being your left Lat, pulling down your scapula (wing-looking bone in your upper back). As your left Lat pulls down your left scapula, your left deltoid muscle (left shoulder) comes down with it. This in turn swings your left arm forward. Whoo - Now breathe...yes, breathe.... There is a direct relationship (because of the aponeurosis of your erector spine) between your opposing gluteal and latissimus dorsi muscles, which is why your arms swing opposite your legs. What does this mean for our walking posture? Oh i'll tell you, but in the next paragraph.

Ah, welcome to the next paragraph. Next time you walk, watch your arms and legs. If you take short steps, you are more than likely not having your arms swing much. Or if you are taking good sized (comfortable) steps and your arms don't swing much, don't be alarmed. Most people (and I do mean most) have 'tight' Latissimus Dorsi muscles that have become weak because of over-worked/stressed upper Trapezius muscles. Next time you walk, try to swing your arms a little bit while keeping your shoulders down and locked in place (not letting them move up/down/side to side). The more the swing, the more your Lat's work and the better your posture becomes. Your Lat's are one of the muscles that, if strong, holds you up very tall and relieves most back pain. Do your best to check yourself out when you walk, and swing those arms a bit to enhance that posture!

Top Ten Exercise Tips

1. See your doctor before you start any exercise program.  Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation.  Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
2. Start Slow!  Many beginners make the mistake of doing too much when they first start out.  If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
4. Schedule your workouts each week, just like you would a doctor's appointment.
5. Harass your best friend, spouse or significant other into working out with you!
6. Every day, ask yourself how you will make your life healthier.  It can be as simple as drinking more water or parking farther away from the front door.
7. Reward yourself!  Give yourself a massage when you reach your goals, or maybe some new workout clothes.
8. Set daily or weekly goals.  Long term goals are great, but are so far away we often forget why we're working so hard.  To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
9. Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.
10. Eat regularly throughout the day so you don't bonk during your workout.

Weight Training For Kids

Keep your kids healthy! It's a fallacy that strength training exercise and kids don't mix. Caution, however, is advised and heavy lifting is out.

Kids can have fun and do weight training every day without even knowing it. Urge your kids to:

• Throw and hit balls
• Jump rope
• Play Frisbee
• Bowl

Kids can pretty much turn anything around the house into something to use for weight lifting! Strength training for kids isn't about lifting the heaviest weight possible; it's about lifting any weight (aside from the remote control). The key, however, is not to confuse weight training for kids with weightlifting. Don't push your kids to lift heavy objects!

Older kids benefit the most from strength training, but it's never too late to get younger kids hooked on a weight training program.

Stretching and Strength Training

Be kind to your body! To avoid strains, sprains, muscle tears, and general soreness while doing your weight training routine, be sure to stretch for at least five minutes. This warm-up will loosen muscles and get the circulation flowing. Try a shoulder rotation and arm rotation (which make your arms and shoulders more flexible for arm shoulder strength training exercise).

When you've completed a session in your weight training program, be sure to sit on the floor and cool down (cool downs are equally as important as warm-ups). Try this cool down:

• Sit with your legs spread apart
• Slowly walk your hands in front of you
• Inhale and exhale
• Walk your hands over to your left foot and grasp the toes
• Let your head hang
• Repeat with the right foot
• Slowly roll up

Strength Training Basics

Does the thought of incorporating strength training into your exercise routine intimidate you? Have no fear!

All you really need to get started on a weight training program are some dumbbells and possibly some leg weights. Then, find at least one strength training exercise for each of the major muscle groups. These include the biceps, triceps, shoulders, chest, abdominalS, back (upper and lower), glutes (buttocks), hamstrings, quadriceps, calves, and shins. (Some exercises work more than one muscle group.)

Remember, KISS: Keep it simple, silly. Keep the exercises basic and perform two to three sets of each strength training exercise two to three days per week. Beginners can benefit from only one set per exercise.

Muscle Soreness

Airline delays, telephone delays on hold, and now muscle delays. What's an athlete to do? Delayed onset muscle soreness (DOMS) is when you’ve worked, or worked out, hard and don’t really feel it until the next day.

In weight training, it happens when you try a new strength training exercise or one you haven’t done for a while, or go up in weights too quickly. Avoid it by starting extra light with a new strength training exercise. If you’re a beginner suffering from DOMS, it’s best to skip a couple days in your weight training program and wait until it clears up before working out. If you’re experienced and feel you can handle it, you can do a very light workout.

The good news is, the next time you do the strength training exercise it won’t hurt nearly as much the next day, unless you’ve let 2 months go by between weight training workouts.

Diet and Weight Training

No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for “Million Dollar Baby”).

Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program.

You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But as Suzanne Somers has said, fat is not the enemy. This is doubly true if you're doing strength training. “Eat your greens,” Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).

Injury Prevention Tips

Knee Injuries and Prevention

Knee injuries are something that most people deal with, espcially those involved in sports. Most knee injuries are caused from improper impact forces upon the knee joint because of improper lower body postural alignment. A good way to check if one has good lower body posture is to sit in a chair in front of a mirror.

Put a chair in front of a mirror and sit down slowly (as in take 8-10 seconds on the descent). Watch your lower body as you do the movement. If your feet look like they are slightly falling in towards each other or your knees are coming towards one another, you are one of the 'knee injury prone'. This is a sign of a few things going on in your alignment, probably that you have tight adductors (inner thigh muscles) as well as tight plantar flexors (soleus and gastrocnemius). This causes most knees to go in as well as most feet to flatten.

A good way to try and prevent knee pain is to 1) Stretch your legs more to loosen them up, in combination with 2) try squatting while keeping the weight on the outsides of the feet and making sure the knees stay apart, either over or outside (laterally) of the toes. Doing both those things will strengthen the outer thigh muscles (like the iliotibial band) and help your knees operate properly based upon your neuromuscular anatomy.

Alleviate Tennis Elbow

Tennis Elbow is known as an 'Overuse Injury' in most cases. People usually end up using way to much shoulder and wrist action while playing the game, and not enough rotational movement. If this is an ailment that is bothering you, probably avoid just flexing and extending the wrist. Yes, rest the elbow, but work on your rotational movement more importantly. If rotational movement (abdominal rotation) is not worked on, then the injury will only continue to be present. By training your body to rotate (especially when playing tennis) the elbow pain should improve, for now you will not just be hitting the ball with your arm, but with the rotational forces in your torso as well.

Low Back Pain and Prevention

Almost all low-back pain can be attributed to a 'rounded' lower back. What this means is that instead of having an arch that in a sense makes your butt stick out, your lower back rounds during exercise making you look like the Hunchback of Notre Dame. Avoid this at all costs, please!

The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/workout, this 'S' shape should truly be staying the same and not turning into a 'C' shape. Ooh, no. A good tip to remember when exercising is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.

Sit Up Straight

See if you can program your computer to remind you to correct your posture every 20 or 30 minutes. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If the computer won't cooperate, remind yourself some other way, by getting your watch to beep or even using Post-it notes.

Overtraining

One indication of overtraining is your resting pulse. If your pulse first thing in the morning is 10 or more beats more than normal, you may be suffering from overtraining. Other indications are unusual (for you) fatigue and a lack of enthusiasm for your workouts. Try cutting back for a week and see if you feel better. Cutting back for a week will not only let your body rest, but your muscles will fully recover which may alow you to see more results upon returning.

If you have fever or other such symptoms, see your doctor.

Alcohol and Working Out

Never drink alcohol before you work out, even if you’re not going to exercise for several hours. Your reflexes can still be compromised, plus your hydration is affected. Do your run or other workout, rehydrate with water, then have a beer if you must. It’s best to skip the drink completely before a big competition because effects can linger to the next day.

Watch Your Shadow

The safest time to exercise outdoors without getting too much sun exposure is when your shadow is longer than your height. When it’s shorter than you are, the sun is too high in the sky and you should limit your sun exposure. Wear sun screen in any case.

Leg Cramps

If leg cramps are a problem for you, try drinking 8 oz of tonic water daily. The quinine in it can help reduce the frequency of leg cramps.

Ballistic Rotation

Ballistic rotational movements of the spine, where you twist quickly and with little control, are a major cause of neck and low back pain, because of stress on the discs and other structures. Don’t do it--practice sports injury prevention.

Prescription Drugs

Prescription and over-the-counter drugs can have side effects that impair your workout or sports performance. Check with a pharmacist to see whether what you’re taking affects exercise.

Donating Blood

Recreational endurance athletes who donate blood should skip training that day and the next while rehydrating with lots of fluid. You may want to skip another day, or take it easy, if you don't feel quite right.

Feeling Dizzy

If you feel dizzy during or after a workout or race, lie down. Do not sit or stand still. The cause may be minor, but if you stand or sit your blood pressure can fall dangerously low and cause you to faint.

Lying down will usually normalize your blood pressure, and also keep you from getting hurt if you fall. Check with a doctor after to identify the cause.

Shin Splints

To prevent shin splints, strengthen the front of your lower leg by lifting the side of a weight plate with your toes (heel on the ground) or walking around on your heels, then stretch your calves. If you have mild shin splints, cut back on your running, ice afterwards, and check that your shoes aren’t worn out. A severe case calls for time off running and a trip to the doc.

First Aid

Remember R.I.C.E.--rest, ice, compression, elevation--as first aid for joint and muscle injuries. Note that it's ice, not heat for the first 48 hours or as long as swelling is present. Even if you have an injury like a bad ankle sprain that requires medical attention, ice it right away, then go to the doctor, unless you can get to the doc in a few minutes.

Precautions for Sore Rotator Cuff

If you have shoulder/rotator cuff soreness, keep your hands where you can see them when working out. This means no behind the neck presses or pulldowns, no military presses, and no deep bench presses.

Ankle Sprain

Ankle sprains are the most common athletic injury and can recur because the ligaments, once stretched out, do not easily return to their original state. Make sure you do stretching and rehab after the injury to keep from spraining that ankle again. A few weeks off with proper rehab can keep the injury from hanging around for months, sometimes years.

Bending and Twisting

Twisting while you’re in a forward flexed position puts your back at risk for injury. Try to square up your feet with the load, even when lifting light weights or other implements, and lift heavy objects by bending your knees, not leaning over from your waist.

Rotator Cuff Training

Your rotator cuff is a group of muscles and tendons that act together to stabilize the shoulder. It is referred to the 'Scapulohumeral' area of the human body (that attaching to your scapula and humerus bones), and hose muscles being your teres major, teres minor, deltoid, supraspinatus, infraspinatus and subscapularis muscles. Yes, those are all real; go check online if you don't believe me (they reside in the upper back). Let's figure out what that means to train your rotator cuff properly.

Most of the muscles in your Rotator Cuff musculature work internal and external rotation (turning your arm/palm in and out). This all has to be done through griping something. What I mean is, your rotator cuff muscles work when you exercise your grip. Most injuries come to your rotator cuff when quick explosive shoulder motions are done. Rotator Cuff injuries also arise a lot because of improper lifting techniques. If you are involved in a sport where you want to make sure you do not hurt your rotator cuff, work on your grip.

When you exercise, utilize your hands a lot. Don't wear those terrible wrist straps that help you lift more, but instead workout while holding weights so that your forearms also get tired. The more you grip things strongly and stress your muscles, the harder your rotator cuff muscles have to work, strengthening that musculature and preventing injury! I don't care if you just grab weights and hold them for a prolonged period of time, but use your grip as much as you can when you exercise so that you won't tear your rotator cuff.

Illness/Sickness Prevention

When you exercise in a gym setting, make sure that the area is ventilated. If not and there are a few people in there coughing or sneezing, those germs will be floating around spreading to everyone else maybe even getting to you and getting you sick. If the gym/workout area has the ability to crack a window or ventilate in some way, ask an employee to help you with that. Otherwise maybe find a different area all-together to workout at, ar a new gym that tries to prevent you from getting sick :)

Gym Selection Tips

Towel Service

Towel service is one of the first things I look at when joining a gym. Think about it: if you go belong to a gym with towel service, it is more likely that it will be cleaner all-around because everyone has access to towel(s). They will be more likely to wipe up their sweat/mess or somebody elses because they can always just get a new clean towel. At a gym where people bring their own towels people might forget or not end up cleaning all their sweat off the last machine/bench/weights they just used. Another bonus about gyms with towel service is that they allow you to just drop your towels off when you're done, meaning you don't have to bring it home and wash it yourself. The convenience factor is huge, plus it is more likely that the gym you'll be in will be a cleaner one.

Weights in the Weight Room

When deciding on which gym to join, take a tour of the gym and pay special attention to the weight area(s). Look to see if there are loose weights (plates, barbells and/or free weights) on the floor. If there are, not only does it mean that nobody cleans up after themselves when they do their individual workouts, but the gym employees do not clean up the weight area either. Not only does it look messy, this is turn usually means that the weight area, in all of its sweat and stinky glory, rarely gets cleaned. Your chance or getting pink-eye or ringworm is that much higher, Hoo-Ray! I don't know about you, but that is not something that I look for in a gym. Find the more organized/cleaner gyms and join there, which will lower your chance of getting odd gym illnesses.

Locker Room Cleanliness

When you choose a gym, check out the locker room. Look in the showers. This is where cleanliness is most important in a gym, because germs are most easily transfered in a damp environment. In the workout areas, make sure there is no trash lying around. If it's dirty, move on and choose a health club with emphasis on "health."

Make a List

Trying to choose a gym to join? Make a shopping list. To help your gym selection, make a list of the things that are important to you, for instance, location, price, classes, swimming pool, hours, equipment, parking, child care, crowds, clientele, trainers, etc. List those items down the side of the page and the gyms across the top, then check off which ones have what features. You may find it's easier to choose a health club when you can see the alternatives in table form.

Gym Convenience

Find a gym that is close to either where you live or where you work. If it is in a place that you have to drive far to get to, it is going to be harder to get yourself to visit the gym because it will not be as easily accessible. If you are the kind of person that likes to go home right after work, maybe finding a gym close to work so you can exercise before and have time to get ready works best for you. Regardless, your gym choice needs to be somewhere that is easy for you to get to, giving you a better chance to actually arrive there a few times a week.

Health Screening

When you choose a health club, make sure they have a health screening procedure. Your gym should screen new members for heart disease, always have a CPR-certified staff member on duty, and have an emergency response plan. This is important if you have heart disease, or if you just want to make sure an expensive club does its job.

Try It Out

If you want to choose a health club, try out your gym selection at the time of day you will be using it. Ask for a free pass, or pay if you have to. You can ask the members what they like about it.

Workout Clothes

Don't choose a gym where the staff tries to sell you pricey designer leotards. Inexpensive cotton workout clothing is acceptable in gyms, and more expensive gear doesn’t improve your workout. If the staff tries to convince you otherwise, choose a health club where the emphasis is on fitness. If the members who are working out all seem to be wearing clothes you wouldn't be comfortable in, consider whether that would distract you, but don't feel you need to buy into their uniform. If you do want to wear the latest in workout clothes, go for it!

Get the Right Equipment

When choosing a gym, see that they have the equipment you like to use. If you like free weights, make sure the area is big enough for several people to work out. If you want weight machines, make sure that your gym has them for all muscle groups. Be sure they have more than one of your favorite cardio machine.

Long-Term Membership

Finding a gym is a decision where a problem with commitment is actually good. In general, it’s probably best not to buy a membership at a gym for more than a year or two. The gym may change or a better one may open closer to you. Be suspicious of "lifetime memberships" unless you think it’s a really good deal. Keep your gym selection options open.

Older Members

Joining a gym is no longer just for the young. Most health clubs are now trying to attract members in older age groups. If you want to choose a health club where you can work out around people of your age (or sex, or size), ask the membership representative about demographics of their members, and when the group you’re interested in tends to work out. As you work out more, you will be more comfortable exercising around other groups.

Aging and your Metabolism

Are they related? Well, yes and no.

People think that because they age they automatically have a slower metabolism than when they were younger. Well yes, your metabolism does slow as you get older, but not for the reasons most believe. It does not just slow because you get older, but instead because you stop moving as much.

Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass.

In closing, if you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.

Mid-Life Weight Gain / 'Creeping Obesity'

Many people during their 'mid-life' years experience slow and steady weight gain. This generally comes when least expected, but takes a good few years for the full effects to set it; weight gain. This is actually referred to as 'Creeping Obesity', in which you gain weight slowly over a longer period of time (few years), and all of a sudden realize what's happened not truly recognizing the root cause. Well, that's what i'm about to share.

If there were 4 keywords to exercise, they would be "Eat Less, Move More". When you do the exact opposite (Move Less, Eat More), that's where Creeping Obesity comes from. It is due to people not realizing the fact that they are eating just slightly too much, and not exercising at all or just not enough. With this pattern, it could take you a whole month to gain a pound. But compound that over a few years and one could gain 30-40 pounds...probably not what anyone wants. How do we stop it? Rock the 4 keywords.
Don't slack off as you age with your bodies; exercise and eat properly instead. If you " Eat Less (and) Move More", you'll be on a good track to continued great physical fitness and good health.

कोशिश करने वालों की कभी हार नहीं होती।

लहरों से डर कर नौका पार नहीं होती,
कोशिश करने वालों की कभी हार नहीं होती।

नन्हीं चींटी जब दाना लेकर चलती है,
चढ़ती दीवारों पर, सौ बार फिसलती है।
मन का विश्वास रगों में साहस भरता है,
चढ़कर गिरना, गिरकर चढ़ना न अखरता है।
आख़िर उसकी मेहनत बेकार नहीं होती,
कोशिश करने वालों की कभी हार नहीं होती।

डुबकियां सिंधु में गोताखोर लगाता है,
जा जा कर खाली हाथ लौटकर आता है।
मिलते नहीं सहज ही मोती गहरे पानी में,
बढ़ता दुगना उत्साह इसी हैरानी में।
मुट्ठी उसकी खाली हर बार नहीं होती,
कोशिश करने वालों की कभी हार नहीं होती।

असफलता एक चुनौती है, इसे स्वीकार करो,
क्या कमी रह गई, देखो और सुधार करो।
जब तक न सफल हो, नींद चैन को त्यागो तुम,
संघर्ष का मैदान छोड़ कर मत भागो तुम।
कुछ किये बिना ही जय जय कार नहीं होती,
कोशिश करने वालों की कभी हार नहीं होती।

- हरिवंशराय बच्चन (Harivansh Rai Bachchan) (few people think that it is from सूर्यकांत त्रिपाठी "निराला")

Religious places of Indore

Apart from being known for its historical monuments, Indore is also famous for its religious places. There are a host of worship places here which attract pilgrims from across the country. Each place is different from each other and unique in its own way. Away from the busy life of the city, these worship places provide relief and fill the mind and soul with divinity and peace. So visit these places for an exceptional experience.

Bijasen Tekri
Bijasen Tekri is a small temple of Bijasen Mata. It was built in 1920, on top of a hill (tekri). This temple is at a distance of about 9 km from the railway station, while from the airport it is just two minutes drive. The hill gives an alluring view of the sunset. At night, the breathtaking view of the city from here is a treat to the eyes. There was once a guest house of the Holkars situated nearby. It is now converted into a Border Security Force Arms Museum. The surrounding area is being converted into gardens with a small lake. The main attraction of the place is the mela which is held here every year during Navaratri.

Gomatgiri
Gomatgiri is a small hillock near Indore. It is situated amidst picturesque surroundings. Just 10 minutes drive from the Indore airport, Gomatgiri is a pious place for the Jain religion devotees. There is a 21 feet statue of Gomateshwar built here. It is a replica of the Bahubali statue of Shrawanbegola. There are also 24 marble temples with shikhars. Each one of these temples is dedicated to the one of the 24 Tirthankaras of Jain religion. This hillock was donated to the Jain Samaj by the M.P government in 1981. For the convenience of the visitors, there is a guest house, a dharamshala and a restaurant here.

Khajrana
Khajrana is famous for its Ganesha Temple, in which the local people of Indore have great faith. It is said that the temple was built by Ahilya Bai. According to the religious belief of the people, all the wishes of the person who prays here, gets fulfilled. There is also a dargah nearby, which is dedicated to Nahar Sayed. It is believed that he was buried headless here. For Muslims, it is a place with great religious importance.

Bada Ganpati
Bada Ganpati presents a spectacular sight for the tourist as well as the pilgrims, who come here. It is an idol of Lord Ganesha which measures 25 feet from crown to foot. It is the largest Ganesha idol in the whole world and one of the main attractions of Indore. It is said that the Idol was built here as a result of a dream of an Avantika (Ujjain) resident, named Shri Dadhich. It was built in 1875. The most fascinating fact about Bada Ganpati is the configuration of its ingredients.

The idol is made up of bricks, lime stone, masala made of Gud, methi dana, soil collected from seven moksha puris, namely Ayodhya, Mathura, Maya, Kashi, Kanchi, Avantika, and Dwaraka, mud from stables of horse, elephant and cow, the powder of Pancharatna: heera, panna, moti, manek and pukhraj (diamond, emerald, pearl, ruby and topaz respectively) and the holy water from all major places of pilgrimage. The metallic frame is of gold, silver, copper, brass and iron. It serves as a place for both wonder and worship.

Eight "Wow!!" Techniques To Reduce Your Weight

Is your New Years resolution to shed a few recently gained pounds? But you've tried all those well-known weight loss techniques, like eating more vegetables, limiting portions, and exercising more without much success.
You might consider trying some of these 8 "Oh wow!" lesser-known diet tips.  Cast aside your suspicion for a moment and read on to see if there is a few new weight loss ideas that will help you shrink your waist by a size.  Some involve increasing certain types of foods in your diet and others make easy to implement behavioral changes that help you stay on track.
Weight Loss Tip #1:  Variety Is Overrated
Variety makes you eat more, not less. Who hasn't heard the advice to just take one bite of everything if you're at a buffet?  Several studies, including ones done by the American Dietetic Association, show that variety makes you eat more.
For example, study participants ate more french fries when they were offered with catsup.  And when they were given the option of having ice cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.
Weight Loss Tip #2: Bring On the Frozen Vegetables
Sure, fresh vegetables are delicious, but when faced with the need to wash, slice, cut, or scrape fresh vegetables many will say it's too much trouble and reach for the chips instead.
To make things easier, stock your freezer with frozen vegetables. Frozen vegetables are already clean, chopped, and ready to cook in the microwave. An easy way to get more vegetables is to eat them for snacks.  Cook the whole bag and store them in the refrigerator so they can be easily added to a salad, dumped into canned soups, or grabbed by the handful for an easy snack.
Weight Loss Tip #3: Have Barley for Breakfast
Swedish researches found that eating barley for breakfast kept a more constant blood sugar level and helped fight hunger.   Barley has a "low glycemic index" that raises blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
Barley and rye kernels are becoming the new oatmeal, with one caveat: buy hulled barley, not pearl barley. This new trend is based on Swedish researchers studies of minimally processed hulled barley and is not applicable to the more processed forms, such as pearl barley. Try a long lasting hulled barley breakfast by picking some up the next time you visit the grocery store.
Weight Loss Tip #4: Beef Up Your Lunch Salad Eating a vegetable salad for lunch without dressing is one of the most common mistakes dieters make. A salad is a great lunch choice if you add some protein and a little fat to help keep you feeling full longer.
Topping your green salad with a few tablespoons of light salad dressing and 3 ounce piece of chicken will help keep the a few tablespoons of light salad dressing. The addition of three oz of chicken breast plus light salad dressing could add 25 grams of protein and under 200 additional calories, which is much less than what you will get with the afternoon ritual to the vending machine.
Weight Loss Tip #5: Make Yourself a Vegetable Platter Every party has a big vegetable platter with low-fat dip on the side.  The first party appetizer to be finished is the vegetable platter since everyone grabs one or two each time they walk by.
But this vegetable party tray is just for you and your family members.  Studies have shown that we snack twice as often on food that is prepared and within reach, than if it requires preparation. By keeping the tray in the refrigerator at eye level, you encourage healthy snacking and avoiding the high calorie convenience foods.
Weight Loss Tip #6: Change Up the Dinnerware
Researches say they've seen it again and again: The larger your plate, the more you're likely to put on it. Use this to your advantage and switch the dinner and salad plates so the salad plate is large and the dinner plate small.
Weight Loss Tip #7: Go Out for Sweets
Make yourself work a little to get your favorite sweet.  Instead of keeping the sweets in the house, give yourself permission to take a road trip when you really need one.  Want a fudge ice cream brownie, then take a trip to the nearest restaurant for a dessert.
The more energy it takes to get a treat, the less likely you will eat them.  The freedom to take a sweets road trip will help reduce the treat consumption while not inducing the panic of deprivation.
Weight Loss Tip #8: Skinny Jeans Friday Every Friday morning, try on a snug, but not impracticable to zip, pair of pants.  Make this a Friday morning ritual to get you prepared for some of the challenging dieting times over the weekend.
A loose pair of pants make you feel like your moving forward and more likely to stay motivated over the weekend. Conversely, if they are tight then you will have a new motivation to keep to your diet so they will fit more comfortably next week.
                                            Try your hand on these tips and peel off the hefty fat cover over your body.

Banana Peeled Off

Nutrition Facts and Information about Banana: Banana is rich in potassium. It also contains other minerals such as calcium, iron, magnesium and phosphorus in large quantities. It is also rich in fibers making it a useful laxative and good for easing constipation.
Vitamin Content of Banana: Banana is rich in vitamin C. It also contains other vitamins such vitamin A, and Vitamin B, especially folate.
Calorie Content of Banana: Banana contains about 90 to 93 calories per 100 g. This energy is easily absorbed by the body and hence eating 3-4 bananas daily, especially with milk, is often recommended to gain weight. At the same time, banana is useful for loosing weight. Since it has only 90 calories per 100 g (butter has about 700 calories per 100 g), banana reduces your calorie intake and thus helps in weight loss. Overweight people, should of course, stop eating banana chips to lose weight.
Health Benefits of Banana: The nutritional value of banana makes it useful for weight gain as well as weight loss, constipation, bowel problems, anemia, blood pressure, heart problems, ulcers, brain stimulation, depression, nervous disorders, stress, morning sickness, menstruation, etc.

Twenty Tips For Long Healthy Life

1. Eat mostly plants.
(Have meat as a side dish instead of the main dish)
2. Put family first.
(Time with family is priceless)
3. Take a walk.
(Our legs are meant to move us, so move)
4. Drink a glass of red wine daily.
(It's been a practice for centuries, it must be good)
5. Reduce and manage stress.
(Stress kills, so avoid it or deal with it)
6. Have a purpose.
(Be excited when you wake up each morning)
7. Get outdoors.
(We came from nature, go back for a visit)
8. Be grateful.
(Appreciate what you got and you will get more)
9. Have fun.
(Do things that you enjoy)
10. Maintain a healthy body weight
(Move more, eat less)
11. Get regular exercise.
(Push and pull heavy things)
12. Love and laugh
(Preferably both at the same time)
13. Snack on nuts
(The most nutrient dense food in the world)
14. Give something back.
(If you want to get, you have to give)
15. Eat a large breakfast.
(Your mother was right...again)
16. Eat a medium lunch
(It's a lunch break, not a lunch buffet)
17. Eat a small dinner
(Enough eating already)
18. Drink plenty of water.
(It's the basis of all living things)
19. Sleep when it's dark.
(There is a reason why we can't see in the dark)
20. Learn new things.
(You live, you learn)

Health & Fitness Calculator

Please click on the link given below to calculate your body fitness level.

http://www.wholefitness.com/tools.html

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