Eat your biggest meal of the day after you lift.

It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

To Lose Fat- BREAK A RECORD

Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

Exercise Blind To Lose Belly Fat

When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Salmon

Salmon is a good source of Omega 3, a fatty acid that's believed to keep your heart healthy and slow down the effects of memory loss.
Fitness benefits:
Pick protein for the perfect post-exercise meal. Protein rebuilds and repairs muscles so is the nutrient to fill up on after a workout. Protein-packed salmon is a great choice, as well as eggs and lean meats

Tomatoes

As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives the fruit their lovely letterbox-red colour. Lycopene has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.
Fitness benefits:
Tomatoes may also help with a weight-loss programme: the fruit has been linked with natural weight loss hormones in the body such as leptin, a type of protein which helps to regulate metabolic rate and appetite.

Dried Fruits

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them a great energy booster. You'll also get a dose of fibre, potassium, phyto-nutrients, vitamins and minerals with every mouthful.
Fitness benefits:
If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

Go One Rep Short Of Faliure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the Central Nervous System.

Power Up With Protein

Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight. 

Build Speed At Night

To gain the most from speed workouts or agility drills, schedule them for the evening. In a new study from the Journal of Strength and Conditioning Research, athletes who worked out in the morning had similar power to those who exercised later in the day, but higher levels of melatonin in their system made them slower and less accurate during quick movements.

Overcome Injuries,Build Bigger Arms

If you hurt your right arm, don't stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

Protect Your Neck

Put your tongue on the roof of your mouth when you do crunches. "It will help align your head properly, which helps reduce neck strain," says Michael Mejia, C.S.C.S., Men's Health exercise advisor.

Drink Coffee To Have A Better Nap

In a Japanese study that examined how to make the most of a nap, people who took a "coffee nap"—consuming about 200 milligrams of caffeine (the amount in one to two cups of coffee) and then immediately taking a 20-minute rest—felt more alert and performed better on computer tests than those who only took a nap.

Battle A Bloated Tummy

Who hasn't battled a bloated tummy? Here's a guide to hidden causes and how to avoid them

Always got a bloated belly? Despite several of us complaining that we frequently suffer from an uncomfortably swollen stomach, fewer than one in three of us stomach, fewer than one in three of us seeks help to ease it.

Digestive problems that cause bloating are all too common. But unfortunately many of us suffer in silence instead of examining our own habits. Often bloating follows a large meal or consuming certain trigger foods, so it makes sense to avoid the very common causes (excessive spice, caffeine and alcohol, and eating late at night). However, there are a bunch of less well-known causes, from eating too much fruit to chewing on your pen cap.

Eating too much fruit
It may be good for our general health, but fructose -the sugar found in fruit -can be a bloating culprit for certain people, who have problems absorbing fructose in their small intestine -the first part of the digestive tract.

Undigested fructose is then carried to the colon, where our normal bacteria quickly devour it -producing lots of gas in the process and causing the intestine to swell, which is experienced as bloating, cramping and trapped wind.

Beat it: If you suspect your body is struggling to digest fruit sugar, talk to your GP who may refer you to a dietician for food advice.

Wearing control underwear
Your control undies might pull in and flatten any unsightly bulges under your little black dress, but this very constriction is problematic because it can increase symptoms of stomach distention.

Tight clothing puts pressure on the abdomen and makes it more difficult for gas to pass along normally, resulting in trapped wind.

Beat it: Only wear your Spanx for short, two-to-three hour periods for maximum comfort, and leave them off if you're eating a big meal.

Eating diet foods
One of the biggest hidden sources of bloating is the artificial sweeteners found in `sugar-free' foods. The reason they can claim to contain no calories is because the body simply can't digest them. As the body struggles to break them down, an excess of gas can ensue, which in turn leads to bloating.

Beat it: Check the ingredients list for sweeteners before you buy -you may be better off with full-fat.

Chewing gum
Gum can help prevent bad breath, control excess snacking and clean the teeth following a meal, but there can be a downside. It causes bloat ing because we take in a lot of air when we chew.

This can increase the amount of gas in the digestive tract. Couple this with high levels of hard-to-digest artificial sweeteners in many gum brands and a perfect storm for abdominal gas can be the result.

Beat it: If you've got a gum habit, try switching over to nibbling nuts or maybe even (butter-free) popcorn.

Smoking or chewing your pen top
These two common hab its are big culprits when it comes to sucking in and swallowing excess air and saliva. Smoking has a two-fold effect, as the smoke can also affect digestion. Chemicals in cigarettes weaken the lower oesophageal sphincter -the muscle between the oesophagus and stomach that keeps stomach contents from flowing back into the oesophagus -leading to excess gas.

Beat it: Stop smoking and pen-chomping, and find something healthier to do.

Getting stressed
Stress seriously affects the body's ability to digest food. When we eat on-the-run or when we're feeling anxious, our body pumps out the stress hormones adrenaline and cortisol, which inhibit the digestive system, preventing it working effectively. This can cause bloating -and, in the long-term, symptoms like Irritable Bowel Syndrome.

Beat it: Always sit down to eat, slow your pace and enjoy your food, chewing it thoroughly.

Ill-fitting dentures
Evidence shows that people whose dentures aren't secure tend not to chew their food properly. Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, belching and discomfort.

Beat it: See your dentist to check your fitting, or invest in stronger denture adhesive.

Not drinking enough water
It may seem illogical, but simple dehydration is a common cause of a distended belly, as it makes the body fear a shortage and start to retain water. At the same time, guzzling liquids too fast can also lead to a painfully swollen tummy, as your body can't absorb large amounts of water all at once.

Beat it: Take small sips of water throughout the day.

Medication
Many everyday over-the-counter medicines can trigger a bloated tummy, including aspirin, diarrhoea medication and iron pills. This can be because they contain sugars that are difficult to digest, or because they contain ingredients that stop the natural enzymes present in your body from digesting normal food.

Beat it: If you suspect that a non-prescription medicine is triggering bloating, talk to your pharmacist to find a suitable alternative.

To Build Bigger Biceps

Bend your wrists to work your biceps harder. That is, extend them backward slightly—and hold them that way—while you do arm curls.

No Need To Count Your Calories To Burn Fat

I have never liked the concept of counting calories. It is just too much work, and usually never pans out in the end. If someone is having some extreme trouble losing weight and can’t figure things out then okay, go ahead and count a little. But the problem is that figuring out how many calories has so many variables – your age, height, weight, job, workouts, how much muscle mass you carry, how much water you drink, medications, health conditions and more all play a part in how many calories one needs to consume. I have not met many people who were happy with their health, life, and weight that counted calories. I don’t blame them! Who wants to count every little morsel of what they consume, never really knowing how much they need to consume, only to end up discouraged and upset that they are not getting the results they want? I am sure it has worked for some but for the majority it is quite discouraging to say the least.

Better Bet: Start by eating real, whole foods. If you can grow it or kill it, you can eat it. This includes grass-fed meats, wild caught fish, organic eggs, nuts and seeds, beans and legumes, and fruits and vegetables. Eat when you are hungry, and stop when you are satisfied. 

Sweet Potatoes- Muscle Gainers

Of all the starchy carbohydrates out there, sweet potatoes are the best option. They are easy to make and sweet to eat. Sweet potatoes are complex carbohydrates with vitamin A and vitamin B and they contain fiber and that can help an athlete on a diet feel full and satisfied. They can be utilized pre-workout, post-workout and at any other meal.  

Almonds To Build Muscle

Of all the nuts in creation, almonds provide the best array of nutrients. This nut is perfect for your muscles. Full of protein and fiber, almonds help you feel full while repairing worn muscles. They also contain tons of healthy fats that satisfy hunger, allay joint pain, boost cognition and provide energy. 

Muscle Building Foods

There are hundreds of different foods that can help build muscle. But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

Protein to help build and repair muscle and other tissues
Fats to encourage proper hormones and reduce inflammation
Phytonutrients, vitamins, and minerals to support general health
Overall nutrient dense calories to provide sufficient energy

FAT BURNER-Eggs

Eggs
78 calories each
An egg's not only a nutritional powerhouse, it's also loaded with protein that satisfies. Eat eggs for breakfast; they'll curb your appetite enough that you'll have about 330 calories less than usual throughout the rest of the day.

Bonus tip: For a healthy fried egg, brush a nonstick skillet with a smidge of oil or cooking spray. You'll get crispy edges without much fat.

Aspidosperma Quebracho-Blanco BURNS FAT

Say aspidosperma quebracho-blanco extract five times fast. Okay, the common name is just quebracho, which is a South American evergreen tree species found mostly in the northern regions of Argentina. The name is derived from two Spanish words, quebrar and hacha, which together mean “the axe breaks because the wood is very hard.” The bark, however, contains alkaloids such as aspidospermine, aspidospermatine, aspidosamine, quebrachine, hypoquebrachine and quebrachamine, which act as central-nervous-system stimulators that can get your body lean and hard. In addition, the extract offers high amounts of yohimbe, which works to block specific receptors that actually inhibit fat loss.

Dose: It appears 50-250 mg of aspidosperma quebracho-blanco extract standardized for 0.3% alkaloids taken twice daily is an effective dose.

Know Your Limits!!!

Seriously, know your personal limits. I can't tell you how many times I've seen somebody give up too early or get hurt during training or racing because they simply had no idea what their real thresholds were. The whole idea behind training and/or competing is to push your thresholds to the limits to fulfill your potential. If you don't know what your limits are, how can you possibly know what your potential is?

How do you figure out your limits? It's not easy, and it's the #1 reason why people hire coaches. Experiment with training variable until you establish your comfort zone, and then systematically push out of that zone to force adaptation. If you're competing in your comfort zone, then you're not trying hard enough.

Top Your Ice Cream With Fruits

Have a fruity ice cream sundae
Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

Relieve Sore Muscles After Workout

Relieve those achy muscles
After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor.

Fat Burn 30 Days

You must start with 10 push ups
20 sit ups
50 rope jumps
5 burpees
The key is to increase the load everyday.
Pushups- +5 everyday
Sit ups- +10 everyday
Rope jumps- +50 everyday
Burpees- +5 everyday
See the change in you!

Common Mistakes You Must Avoid

The all-or-nothing approach. Not having a full hour to exercise is no reason to skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits.

Unbalanced strength-training programs. Most people tend to focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups.

Bad form. The surest way to get injured in a gym is to use bad form. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee, and using momentum to lift heavy weights or not exercising through a full range of motion will produce less-than-optimal results.

Not progressing wisely. Exercising too much, too hard or too often is a common mistake made by many fitness enthusiasts. Rest and gradual progression are important components of a safe and effective exercise program.

Not enough variety. Too many people find a routine or physical activity they like—and then never change it. Unchanging workouts can lead to boredom, plateaus and, worse case, can lead to injury or burnout.

Not adjusting machines to one’s body size. Most exercise equipment is designed to accommodate a wide range of body types and sizes. But it’s up to you to adjust each machine to your body’s unique needs. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk of injury.

Focusing on anything but your workout. The importance of being “mindful” of the task at hand cannot be overstated. Reading or watching TV can adversely affect the quality of your workout because the distraction can literally slow you down.

Not properly cooling down after your workout. Too many people wrap up their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles. This not only improves flexibility, but also helps prepare the body for your next workout.

Poor gym etiquette. This can range from simply being rude—lingering on machines long after you are done or chatting loudly on your cell phone—to poor hygiene and not wiping your sweat from machines once you’re finished. Always be considerate of other exercisers.

Not setting realistic goals. Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels—something a bit challenging but not overly difficult.

Build Muscle Definition Versus Just Becoming Big

Pass on the mac and cheese. The key to putting on lean muscle mass is to reduce your intake of simple carbohydrates and up the protein. If you already have size, decrease your body fat. On the skinny side? Start with a bulk-training style program with limited carbohydrates.

Foods That Boost Your Metabolism

Egg Whites
Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked, says Chicago nutritionist David Grotto, RDN. Eggs are also loaded with protein and vitamin D.

Lean Meat
Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.

Water
If you're even mildly dehydrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. Tip: Drink water cold, which forces your body to use more calories to warm it up.

Chilli Peppers
Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.

Get Right Sleep To Lose Fat

Doctors are beginning to dive deeper into information suggesting that hormones that control appetite are affected by sleep, or lack thereof.In one study, scientists compared individuals who got 5.5 hours of sleep per night, and individuals who got 8.5 hours of sleep per night. The individuals who slept 8.5 hours per night were able to lose more body fat than those who slept only 5.5 hours per night.

Tone Up On The Treadmill

Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.

Berries To Burn Fat

Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.

Strength Training Builds Muscle Not Fat

It’s common knowledge that strength training builds muscle. But many people believe that strength training builds the kind of muscle that they are NOT looking for. One of the most common things I hear are:

“I don’t want to get bulky, I want to build lean muscle.”
Guess what? There’s no difference between “bulky” muscle and “lean” muscle. If you have seen someone who has put on fat while building muscle, then chances are they have gained fat because of their diet rather than the training.

Focus on eating clean and train hard with heavier weights - you’ll see more muscle tone and less fat.

Tips For Beginners

Beginner Bodybuilding Tip #1:

You can’t just go into a gym, jerk some weights around, drink protein powder and walk out rippling.

You need a structured bodybuilding workout plan.

Unfortunately, even “experienced” lifters go to the gym without a gameplan, and it’s holding them back.

Know what you’re going to do BEFORE you step out of the locker room — have it in writing — and follow it every workout!

Beginner Bodybuilding Tip #2:

Pick up weight… jerk up… drop down… repeat.

Bodybuilding is simple, right?

No so fast there sparky!

I’ve stopped counting the number of knuckleheads I’ve seen in the gym who think of themselves as “experienced” yet have horrible form!

Do yourself a favor and take a course on bodybuilding or hire a personal trainer for a few sessions to learn the proper form for your exercises.

Don’t get sloppy. Don’t rush. Bad form just wastes your time.

Good form takes balance, flexibility, and concentration – all good things.

Use good form, and you get great results.

Beginner Bodybuilding Tip #3:

Don’t trust everything you read in magazines about supplements.

I know the lure of a “magic pill” is what you really crave, but understand that many of the muscle mags are owned by sports supplement companies.

Guess which products they’ll push?

Many magazines are nothing more than glorified ads aimed at beginner bodybuilding suckers.

Don’t get drawn into a bunch of expensive supplements because some juiced-​​up pro is holding a bottle of it, claiming it’s what created his mountains of muscle.

A great bodybuilding workout plan and proper nutrition will serve you WAY better than any supplement ever will!

Beginner Bodybuilding Tip #4:

Be patient!

You build muscle by taxing it in the gym and then allowing your body to repair the microscopic tears you caused.

This takes time – about a week for each targeted muscle group — and patience.

If you’re tempted to overdo it — a common beginner bodybuilding mistake — it’s like taking the lid off a pot of water you want to boil.

It’ll never happen because you keep interrupting the process.

Start by only training each muscle group just one time per week and then experiment with your own frequency after that.

Keep your workouts short but intense.

Don’t work out more than an hour a day 3–5 days a week.

Go past that, and your workout’s working against you.

If you work efficiently, you don’t have to live at the gym.

Beginner Bodybuilding Tip #5:

Don’t overestimate your capabilities.

It’s tempting to load up the bar with a bunch of plates to try to NOT look like a “beginner”, but believe me, nothing screams “newbie” more than some guy with horrible form because he’s attempting too much weight.

Plus, you’re just inviting a nagging injury that can keep you out of the gym for weeks as you heal.

Start with a lighter weight and stick with absolutely perfect form and you’ll see the best results from your bodybuilding workout!

Make Your Warm Up Set Heavier

Here's a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn't be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would've otherwise, and you might try to go heavier next week.

Exercises To Get Your Butts In Shape

1. The Squat. Stand with your feet hip width apart and push your hips back so that your weight goes into your heels. Squat down into a 90 degree angle. Stand back up while still pressing down on your heels. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward! Do 2 sets of 20 reps.

2. The Squat Hold and Pulse. Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90 degree angle just as you did before. Stand back up while pressing down through the heels, but do not stand up totally straight! Make tiny up and down movements, pulsing to get that burn! Again, 2 sets of 20 reps will do it.

3. The Bridge-Up. Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes, much like you would while doing a gymnastics bridge. Slowly lower your hips back to the floor and repeat as many times as you can. This is serious ab, butt, and leg toning.

4. The Bridge-Up With Leg Lifts. Take turns extending one leg at a time as you push up into bridge mode. Keep your extended leg as straight as possible for maximum toning.

Dinner Diet

Pork—The option for your salad, fajitas…anything, is usually chicken or steak. But Pork should definitely be on there. It’s another great source of lean protein and the more protein you consume, the more energy your body expends trying to digest it. But this isn’t an excuse to run to your favorite barbeque spot. Try grilled, lean pork chops seasoned with herbs and other spices.

Salmon—a healthier barbeque alternative, salmon tastes great off the grill. Salmon also contains those famous Omega-3’s everyone is talking about, that can not only improve brain function and give you healthier skin, but also boost your body’s calorie-burning rate.

Lean Beef—Your body burns more calories digesting protein than it does digesting carbs or fat. If you’re making steak, be sure to cut away the fatty areas before cooking. For burgers, shell out a few extra bucks for ground sirloin rather than the usual ground chuck.

Habanero peppers—These are great sautéed with salmon or beef. I know we’re getting into very heated territory, but if you can take it, you could burn up to 1,000 more calories a day! That’s what happened to men who consumed this hot stuff as a snack in one study.

Lunch Diet

Tuna—Tuna has been shown to reduce levels of a hormone called leptin, and lower levels of leptin can help speed up metabolism. Tuna is also rich in the brain-friendly fatty acid Omega-3, which can increase the rate at which your body burns calories. Grab a stack of canned Tuna next time you’re at the store. It’s so easy to whip up a tuna salad to put on whole grain bread or in a salad.

Jalapenos— Jalapenos contain capsaicin, a chemical that speeds up metabolism and heart rate—I know you feel that when you’re sweating through your nachos. These also taste great diced up fresh in a salad, or even sliced in your favorite sandwich. Try adding these with low-fat cheddar cheese to a tuna sandwich for a spicy tuna meat.

Sardines—Swapping out just 6 grams of fat with 6 grams of fish oil daily can help you lose an average of 2 pounds per week, according to a French study. And you know we are always wondering how the French stay so slim.

Chicken—try a skinless chicken breast to get all the protein and none of the added fat. Substituting just one fifth of your daily carbs with lean protein could help you burn 5% more calories daily.

Turkey—Another lean, low-fat source of metabolism-pumping protein. Avoid the slippery deli variety and get freshly sliced turkey breast or, better yet, a whole turkey. That way you can make turkey sandwiches and salads all week.

Cayenne Pepper—sprinkle it into a tuna or turkey salad. This spice is a little milder than the above mentioned jalapenos, so if you need to take it down a notch, this is your best bet. One study found that eating just one spicy meal per day can boost your metabolism by up to 25%, extending your body’s calorie expenditure up to 3 hours.

Breakfast Diet

Milk—If you have to eat Cocoa Puffs, at least drench them in plenty of skim milk. The calcium signals your metabolism to wake up! One study found that dieters who consumed at least 1,200 mg of calcium per day lost twice as much weight as those who consumed less. And milk is actually a complex carbohydrate, meaning it stabilizes insulin levels after your meal.

Whole Grain Cereal—a complex carb and high in fiber, whole grain cereal is a powerful force when it comes to keeping insulin levels low. Low insulin levels are a signal to your body to expend more calories and pump up your metabolism.

Coffee—do you ever feel your heart race after an espresso shot? That’s actually a good thing as far as fat-burning goes. When your heart speeds up, you burn more calories. You’ll get this benefit from any coffee drink. But it’s probably best to stay away from those ultra sugary, creamy beverages. That just counteracts the fat-burning force.

Green Tea—if you’re trying to avoid coffee breath, get your pick-me-up with Green Tea. This not only speeds up your system- helping you burn more calories, but it actually speeds up your brain!

Oatmeal—you may associate this with your grandfather’s breakfast but hey, he’s probably watching his health more than anyone! Oatmeal breaks down slowly in your stomach, once again keeping those testy insulin levels low. It’s also an incredible source of fiber, which helps regulate the digestive system, minimizing those yucky, bloated days.

Focus On Fruits,Veggies And Fibre

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely.

Fiber: the secret to feeling satisfied while losing weight
High-fiber foods are higher in volume and take longer to digest, which makes them filling. There’s nothing magic about it, but the weight-loss results may seem like it.

High-fiber heavyweights include:

Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish on their own.
Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, or air-popped popcorn.
Focus on fresh fruits and veggies
Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables.It’s generally safe to eat as much as you want, whenever you want.

The high water and fiber content in most fresh fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or cheese for flavor.
Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil.
Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.
Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus.
Add more veggies to your favorite main courses to make your dish "go" further. Even dishes such as pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.
Try starting your meal with a low-density salad or soup to help fill you up.

Drink Plenty Of Water

Water is very important whether you’re dieting or not. Some people are so dehydrated that they confuse it for hunger pains. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Drink at least this amount every day, especially if you're exercising.

Eat Meal Every 2-3 Hours

Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don't get to make up for it at the next meal.

Egg Whites For Bodybuilding

1. EGG WHITES

Show me a bodybuilder without egg whites in his diet, and I'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Buy It:
When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.

Prepare It:
Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

Nutrients:
99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.

Carb To Protein Ratio

Now, what then are the optimal portions to take in regarding your protein/carbohydrate shake? Weight and training intensity are two factors that play a role here. Most sources suggest .25 (cutting) to .50 (mass gaining) per pound of lean body mass.

Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a mass gaining cycle. This should be ingested within 30 minutes of training, and you should have a good meal within one hour of your shake.

Never Skip Meals To Lose Weight

Skipping meals is actually dangerous, and crash dieting just doesn't work. When you eat only celery for two weeks, for example, you don't burn the fat off your body; you burn lean muscle, causing your body to go into "starvation mode." In other words, your body learns to need fewer calories on a daily basis. So when you stop dieting or fasting, you'll likely gain back the weight even faster than you lost it. In addition, skipping meals deprives your body of essential vitamins, minerals, and nutrients. 

Dance To Burn Calories

Clear the living room furniture, and crank up the music. Dance or swing a hula hoop. Practicing your favorite moves, even for 20 minutes, can get your heart pumping and provide you with some much-needed cardio. If you’re a parent, incorporate the dance workout with your kids for a night of family fitness. 

Calories Burned: Depending on the type and intensity of dance, this can vary, but 20 minutes generally burns about 90-100 calories. That’s about 300 calories per hour!

Set A Smart Goal

In fitness parlance, a SMART goal is one that is Specific, Measurable, and attainable, and it’s one that you can Reward yourself for meeting as long as you meet it within a certain Time.

Meeting goals is satisfying, and fitness experts say it helps build momentum. Just pay close attention to the "attainable" part of this equation because an unrealistic goal only sets you up to fail. Instead of challenging yourself to exercise daily for 30 minutes when on some days you can’t even get in 15, look at your schedule, and find two days that you can realistically boost your workout time to 30 minutes. It all adds up to get you toward your goal of 150 for the week.

Good diet= Awesome body

Working out is much easier than controlling diet. That's why it is said that “Abs Are Made In Kitchen And Not In The Gym."
30% gym+ 70% diet=Desired results

Weights For Losing Fat

Yes it is true that weight training is good for losing fat!!!!!!
Weight training helps in fat reduction and muscle building simultaneously!!!

Weight Training Is Equally Good For All

Weight training is good for all be it Men or Women,Beginner or Professional.

Post workout nutrition

Take high protein foods within 15 minutes after workout.
You may take 6 eggs,120 gm dry fruits,two scoops of protein powder in milk.
After this eat a heavy meal high in fibre and protein within next 30 minutes.

Fat Burning

Fat Is Burnt By Proper Diet and not endless cardio!!!!!!!!
for tips on fat burning please read the new page named 'Lose Weight'

what is a perfect body?

A perfect body consists of well defined muscles and very low body fat.
Body building needs determination.
 Regular exercise + proper diet=perfect body!!!!