10 moves for a killer six pack

A chiseled six pack is what desired by most of us today.It shows the world that you're dedicated to the fit lifestyle and aren't afraid of hard work. But your abs aren't just for show. As part of your core, the various abdominal muscles play many important roles and are involved in nearly every exercise.

I personally would like to recommend you these exercises you must give a try :)

1. LANDMINE 180

The landmine is a versatile tool, but it isn't required for this exercise. You can simply brace a barbell in the corner and manage the same thing. You can grasp the barbell itself or use the handle attachments that often come with the landmine. This exercise is effective because it has both rotational and anti-rotational components to it, combined with a practical movement.

GREG PLITT shows you how to do this in this picture :)
my mentor and idol :)

2.SPIDER CRAWL

              

Spider crawls are great as part of a dynamic mobility warmup. They involve all three actions of your abdominals: rotation, anti-extension, and even a small amount of flexion. You need to stay low to the ground to make these effective. Bonus points if you wear blue spandex and pretend you are crawling up a wall.

3.MASON TWIST

Mason twists are great core exercise because they work your obliques and center abdominal muscles. Start out sitting on your workout surface with your knees bent so that your feet are flat on the ground. Lean your upper body back so that it is about 50 to 60 degrees from the ground. You don't want your lower back to be straight for this. Instead slouch a bit so that there is a C curve in your spine. Clasp your hands together in front of you like your making a two hand fist. Lift you feet off the ground so that the only body part on the ground is your butt. With your hands clasp, begin twisting your arms and torso from side to side. On each twist hit your knuckles to the ground beside you obliques. If you can not quite reach the ground with your two hand fist just get as close as possible. The Mason Twist is an exercise where you will definitely feel your obliques and abdominal muscles burn. If you do not feel the burn re-check your form.

4. 3/4 SIT-UP

The sit-up is a classic abdominal movement. If you have problems in the lumbar, you might choose a more back-friendly move. Sit-ups heavily involve your hip flexors. If you wish to disengage them and make this movement more difficult, you can do them "froggy-style." Abduct your thighs, sticking your knees out to the side, and you reduce hip-flexor involvement.

5. PLANK

        

Abs aren't just about sit-ups and crunches. One of their primary functions is anti-extension, or stabilizing the core against its own force, external forces, and even gravity. The basic plank can become easy quickly. To increase the difficult.

6.SLEDGEHAMMER SWINGS

Swings are the perfect movement if your goal in life is to be either a lumberjack or a ground-slamming marauder. Swings are great because they condition a lot of your trunk: your abs, serratus, lats, shoulders, and arms. You don't have to use a sledgehammer and a tire. I often use club bells, and instead of slamming a tire I sometimes use sandbags.

7.AB ROLLER

The ab roller devices are the only "As Seen on TV" gadgets that are actually effective. The rollout hits spinal flexion and anti-extension extremely hard and gives shouts out to your serratus and lats. If I were ranking this list myself, this movement would definitely be in the top three. You don't have to have the ab roller; this movement can be performed with a barbell.

8.BOTTOMS UP

This is a combo of two different exercises, the reverse crunch and the hip raise, which are both great exercises in their own right. If this movement becomes too easy, get rid of the knee bend and instead keep your legs straight. Perform a leg raise from straight out up to 90 degrees, and then transition into raising your butt off the ground.

9. CROSS-BODY CRUNCH

I still remember seeing infomercials showing how this style of crunch is the most effective ab move because it supposedly involves everything. Alas, this exercise actually misses anti-extension. It's a good entry-level technique, but it won't be long before you can knock out scores of these and will need to move on to something more difficult.

10.DECLINE REVERSE CRUNCH

          

This is an intermediate movement between a leg raise on the floor and a hanging leg raise. Most people don't perform hanging leg raises correctly—they're not quite strong enough and can't actually move their pelvis, which means they're using hip flexion rather than their abs. Do this move on an adjustable decline bench to allow you to progress from flat to vertical in a systematic way.

Why HIIT Is So Effective For Burning Fat?

                                                     

HIIT (High Intensity Interval Training) is still a relatively new phenomenon in the fitness world, some people claim it is the quickest and most efficient way to lose fat fast, while others still prefer going for a light jog or a walk.

What Is HIIT

HIIT stands for high intensity interval training, which means you perform a high intensity interval (+80% max heart rate) followed by a low intensity interval. The most common HIIT technique is a 30 second sprint followed by a 1 minute walk.It can be done in a ratio of 1:1,1:2,1:4 also.It only depends on your level of fitness and how much you are used to it.For amateur i would suggest you to keep your training frequency a little low or you'll drain out of energy very soon.The intervals are usually repeated for 10-15 minutes. A light warm up is recommended due to the increased chance of injury associated with high intensity activity.A normal 5 min slow jog or brisk walk would be ok as it would elevate your heart rate and will increase the flow of blood in your vessels.A 5-10 minute warm down is also recommended.

Benefits Of HIIT Over Traditional Cardio:

1.EPOC (Excess Post-Exercise Oxygen Consumption:

Also known as “the after-burn”, in recovery, oxygen EPOC is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism. Post-exercise oxygen consumption replenishes the phosphagen system. EPOC burns extra calories up to 48 hours after your HIIT session, depending how hard your HIIT session was. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. So performing HIIT can help you burn more calories all day long even when you’re not exercising, which will help you shed fat faster.

2.Hormone Release:

HIIT dramatically increases growth hormone, catecholamines and epinephrine. These are all fat-incinerating hormones, that have been shown to enhance fat mobilization release from both subcutaneous and intramuscular fat stores. To maximize hormone release don’t eat carbohydrates 1-2 hours before your workout, the insulin response from carbohydrates will limit the growth hormone release. Growth hormone puts the brakes on the body’s primary fat storage enzyme Lipoprotein Lipase (LPL).

3.Very Time Efficient:

HIIT is very time efficient, most workouts are anywhere from 12-25 minutes long, as opposed to traditional cardio, which are usually 45-90 minutes long.

4.Can Be Done Anywhere:

HIIT can be done in and outside the gym. The most popular form of HIIT is sprinting, which can be done on the pavement, the football pitch, or on the running track. A more intense version of that, is hill sprints, where sprinting up the hill is followed by a light jog down.
Other HIIT methods include kettlebell swings, skipping, squats, high jumps and spinning.

5.Increased Vo2 Max:

VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. HIIT is known to increase an individuals vo2 max much faster than traditional cardio. If you are an athlete, increasing your vo2 max is essential.

6.Conditions Both Aerobic and Anaerobic Systems:

While performing the high intensity portion of the workout (sprinting) you are working the anaerobic system, while performing the low intensity portion (walking) you are working the aerobic system. By working both systems you burn glucose and fat, getting the best of both worlds.

7.Your Metabolism Won’t Adapt To HIIT:

Our bodies are built for survival. A 30 minute jog that burns 400 calories probably won’t burn the same amount of calories 6 months later. Your body will adapt to the activity and use its fuel more efficiently, which means it will burn less calories, and you will reach a fat loss plateau quickly.
HIIT on the other hand is unpredictable and there are so many variables, such as equipment and interval length.

Legit Reasons To Start Bodyweight Training Today

1. Super-efficient workouts

 Unless the goal is to look like Arnold circa 1977, the days of two-hour workouts are numbered. Research suggests high-output, body weight-based exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since there’s no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean it’s easy to quickly boost heart rate and burn some serious calories.

2. Combined cardio and strength training

 Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development.It can also constitute your HIIT.

3. Fast fat-burning

 Looking to shed a few unwanted pounds? Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. Don’t believe it? Try adding a few quick sets of these amped-up burpees into any workout routine and see what happens!

4. Something for everyone

Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

10 Top Affordable Protein Sources

We often are confused about getting the right protein(as they are of different type example-whey,egg,soy etc).So i would like to let you know the best protein you can get at an affordable prices.Make sure you include these protein in your diet :)

1. Canned Tuna- Generally 40 grams per can
2. Eggs- 6 grams per egg
3. Pork Mince- 20 grams per 100 grams
4. Chicken breast -31 grams per 100 grams
5. Frozen Wild Salmon-  25 grams per 100 grams
6. Peanut butter- 23 grams per 100 grams [Though peanut butter is a good source of essential fatty acids like omega-3 and omega-6, but still it contains a good amount of protein, "DON'T" use it if you're on a cutting phase]
7. Greek Yoghurt 2%- 10 gram per 100 grams
8. Milk skimmed - 16 grams per 100 grams[ though milk contain approximately same amount of fat,they only differ in their fat content]
9. Tuna- ( blue fin tuna 23.3 grams per 100 grams, yellow fin tuna 24.4 grams per 100 grams) canned contains 25.5 grams
10. whey protein- It varies from company to company but generally one scoop contains around 24-25 grams per serving .
    

Benefits of Cucumber

1. Fat busting:

 Do you ever wonder why women put cucumbers on their eyes to relieve puffiness? The photochemical in cucumbers makes the collagen in your skin tighten, thus the lack of puffiness. Did you know that you can rub a cucumber on a problematic spot of cellulite anywhere on your body to lessen the visibility of it? Did you also know that it has the same effect on wrinkles? Wow, it makes purchasing those fifty dollar creams seem a little silly, doesn’t it? You can also rub a little bit under your kiddo’s eyes after a long bout of crying to avoid that puffy ‘I cried for an hour straight’ look.

2. Defogger:

 Do you get annoyed when you get out of the shower and you have to fight the fog on the mirror? Who has time for that when the kids will be awake at any moment? Try rubbing a slice of cucumber on the mirror before you hop in and not only will you get a fog-free mirror, but you’ll have a nice smell that will boost your mood.

3. Headaches:

 If you suffer from headaches from chasing your babies all day (or pets or your husband), or had a little too much wine with dinner and want to avoid a hangover, eat half of a cucumber before bed. Cucumbers are high in B vitamins, sugar, and electrolytes, and they replenish the nutrients missing in your body to help you avoid a hang over or to beat that headache that’s been threatening to take over.

4. WD-40 replacement: 

Did you know you can get rid of a squeak by rubbing a cucumber on the hinge? Wow, now you don’t have to tear your garage apart looking for that little can with the red straw, and the baby won’t wake up when you slowly open the nursery door to check on him.

5. Crayon on the walls: 

Take an unpeeled cucumber and rub the crayon off of the walls in the event that your kiddo left you some art. You can also use this technique to erase a pen mistake.

6. Halitosis killer:

 Take a slice of cucumber and put it on the roof of your mouth. Hold it there with your tongue for 30 seconds. The photochemical that you love for cellulite and puff reduction will also kill the bacteria that is causing your bad breath.

7. Tarnish remover:

 If you’re finding tarnish on your stainless steel kitchen faucets and appliances? Rub it off with a cucumber slice. Not only will it remove years of tarnish, it will leave it streak free and your hands will thank you, and your kids won’t be put at risk from a dangerous chemical.

8. Energy booster:

 If you’re feeling tired in the afternoon, don’t give Starbucks your five bucks. Instead, grab a cucumber. There are just enough carbohydrates and B vitamins to give you a longer-lasting and healthier boost of energy than soda, coffee, or those health hazard energy drinks.

9. Munchy madness:

 Did you know that European trappers ate cucumbers for energy and to keep from starving to death? If those big burly manly men can eat a cucumber to keep from starving, you can eat one as a healthy choice when the munchies hit. Slice some up and take them in a small plastic container to the movies if your theater doesn’t offer healthy alternatives to munching on butter soaked popcorn.

10. Frugal facial:

 Slice up a cucumber and boil it in a pot of water. The chemicals inside of the cucumber will mix with the steam. Remove the pot from heat and lean over it, letting the steam hit you. Your skin will be more radiant and healthy, and you will feel relaxed and rejuvenated.

11. Shoe polish:

 Cut a slice off of your cucumber and rub it on your shoe. It will not only shine it up, but it will repel water.

12. Pest control:

 Put three or four slices of cucumber in a small pie tin and place them in your garden. The chemicals in the cucumber have a reaction that pests hate. You won’t smell it, but it will drive them from your garden all year long. Replace them periodically.

13. Sunburn:

 Sometimes sun block doesn’t always protect your little ones from sunburn. If you have burnt little kiddos you don’t have any aloe, rub some cucumber on them. Many doctors even use cucumber to treat patients with irritated skin and sunburns.

14. Blood pressure: 

Cucumber has been long used to treat high blood pressure. If you have it, add cucumbers to your daily diet. There is also ongoing research into the use of cucumbers for lowering cholesterol.

15. Constipation remedy:

 The seeds of a cucumber are a diuretic. If you’re constipated, try eating a cucumber. If you suffer from chronic constipation, add cucumber to your daily diet.

HOW TO BREATHE WHEN DOING ALL VERSIONS OF ROWS, PULLDOWNS AND CHIN-UPS/PULL-UPS

HOW TO BREATHE WHEN DOING ALL VERSIONS OF ROWS, PULLDOWNS AND CHIN-UPS/PULL-UPS

Breathing during back training is, to be honest, completely misunderstood by most trainers...if you have trouble feeling your back while training your back, it's generally your breathing pattern that is messing you up.

You have to breathe BACKWARDS when training back or your lats will never be in a proper biomechanical position to fully engage. I'll explain...

Generally speaking, you're told to exhale on the exertion and inhale on the lowering phase of an exercise.

But here's the thing and where people get confused...in back training, the exertion LOOKS like the lowering phase of the exercise so THAT is when people tend to exhale! Instead, you actually want to INHALE as you perform the exertion. I'll use the pulldown as an example.

When you perform a pulldown, you want to puff your chest to meet the bar and have an arch in your lower back to fully activate the lats. You don't want a flat chest and a vertical torso position.

So when you pull the bar down, that's the exertion. If you exhale (which you normally would do) this actually caves in the chest and straightens out your lower back. The moment this happens, it reduces lat involvement and puts more stress onto other muscles.

Switch things up and INHALE as you're pulling down.

Now as you pull down, your chest is expanding and rising up to meet the bar, which instantly puts the lats in their best possible position to activate.

The difference is instantaneous and HUGE. If you've always had trouble feeling your back work, this will be a big eye-opener for you.

As you let the bar come back on the negative, THAT is when you exhale. It's a bit of a mind-bender the first time you do it...I can promise you it'll make a big difference in your back training.

You'll now just apply that same principle to the rest of your back exercises (except the deadlift, which is a whole different animal...more akin to the squat in terms of breathing). When you row, inhale as you pull the handles or bar into your abdomen. When you chin, inhale as you pull yourself up.

How can "SKINNY GUYS" get bulk up

If you’re a skinny guy, or a “hard-gainer” this is the article for you. Many people follow diets that are considered “cookie-cutter,” meals that are written down as follows:

Meal 1: ½ cup of cottage cheese, 2 eggs, 1 scoop of whey protein, 1 cup of oatmeal Etc. etc. etc.

This is just not sufficient, especially for those of you who have a hard time gaining weight. How can you expect to gain weight when you’re eating food that is already filling in the stomach and you have to eat MORE just to gain weight? As you may or may not already know 3500 calories is equivalent to 1 pound of body fat. This is the number of calories one must eat extra throughout a week, which means increasing your caloric intake by 500 calories per day. Of course, if you’re active and do resistance training (weight lifting) you are burning those calories and need to eat even more to compensate.

Let’s say you eat 3000 calories a day, you weight lift for 1 – 1 ½ hours a day, and approximately burn 500-600 of those calories lifting and you’re maintaining your body weight. To gain weight you’d have to increase those calories by 300-500 depending on how fast your metabolism is.

TIPS to Gain the Mass you Deserve

40% of the food you eat should be liquid and 60% should be Whole foods

As you already know, drinking a tall glass of milk doesn’t fill you up as much as eating a cup of cooked oatmeal, yet you can get the same amount of calories from each. The method behind DRINKING your calories instead of eating them is that you’re able to consume more calories and still have room for more food. There are many different methods out there that use this idea such as the GOMAD diet, which translates into a Gallon of Milk a Day. This can add about 1000 calories to your daily intake of calories and range anywhere from fat-free to whole milk depending on how many more calories you need. However, if this is something that is not of interest to you for whatever reason, maybe you’re lactose intolerant, vegan, or just don’t like milk there are other methods do not worry.

WEIGHT GAINERS

There are numerous amounts of powdered supplements that per scoop are about 500 calories, this is also an amazing way to add calories to your meal, simply pour a scoop (or two) into your shaker bottle or put it in your oatmeal in the morning and mix it up and you instantly added a bunch of calories into your diet. It’s relatively cheap and use fulI recommend Pro Complex Gainer by ON or serious mass by ON.

DON’T WORRY ABOUT CLEAN FOOD

As long as you’re not eating JUST fast food or JUST candy for your entire day, don’t be concerned if you’re not eating lean chicken or beef. Go for the cheesy dishes, go for the 80% lean 20% fat ground beef! Go for the pizza with extra cheese.

If you’re a hard gainer and your caloric intake that keeps you at your body weight is 4000, you won’t have to worry about eating clean.Just go to your favourite place and eat your favourite fast food fellas.enjoy it!

LIFT HEAVY

This doesn’t mean lifting heavy weight with improper form; I of all people agree that if the weight is too heavy for you to maintain decent form then you better not do it. But don’t worry about doing 15-20 reps of any exercise, just go for 3-5, 4-6, or 6-8 rep ranges and lift heavy.Lifting heavy weights with low rep ranges develops fast-twitch muscle fibers a lot more than higher rep ranges with low weight do and by nature your fast-twitch fibers are larger in size. However, make sure you do rep ranges of 8-12 on occasion.

SLEEP

A lot of us may lead busy lives and schedules, but if you don’t get at least 6-8 hours of sleep a night you’re going to set yourself for failure when it comes to being able to gain muscle mass or even be well rested enough to lift big the next day. Sleep is vital to muscle recovery as well as maintaining a healthy hormone balance that aids in muscle growth.

KNOW HOW MUCH YOU’RE EATING

Many of you I am sure do not track your macronutrient intake, do it. And for those of you who don’t know what macronutrients or macros are they are your fats, proteins, and carbohydrates that make up your food and calories. You may think you’re eating “a lot” of food, but if you eat a lot one day (i.e. 4000 calories) but the next day you eat less (i.e. 2500) you’re not getting a caloric surplus EVERY DAY, which a lot of hard-gainers need. Just as you would track your diet if you were a professional bodybuilder dieting for a competition, do it for your bulk. You’ll be able to make conscious decisions on how much food you need to eat and if you’re eating enough to gain weight.
Let’s say for example you are at work all day and you ate maybe 1000 calories between your breakfast and lunch, but you didn’t get a chance to eat anything except maybe a 500 calorie weight gainer for a snack. You get home late at night and eat a BIG dinner, like 1500 calories, which can be quite a lot of food in one sitting, so you go to bed thinking “damn I ate a lot of food today,” because your stomach was SO full. But wait, how much was your total calorie intake for the day? 1000 + 500 +1500 = 3000kCals. What if your maintenance calories, or the calories you need to maintain your body weight, were 3200? You’re actually eating LESS then you need to maintain your body weight and thus end up losing weight.

To avoid this, be conscious of your food intake. For those with insane metabolisms that struggle to gain weight, try bringing food with you to work or school.

DON’T STRESS

Be consistent, sleep well, track your food, lift heavy, and don’t stress.

Stressing about what you’re eating and if you’re gaining weight will keep you from focusing on your goal. Don’t be scared to gain some body fat along the way of your bulk. If you have a target weight in mind, reach for it and get it. There is always enough time in your life to get “shredded,” but make sure you pack on the muscle first.

Lastly, don’t weigh yourself every day… You’ll end up discouraging yourself or giving yourself false hope when you instantly see your weight jump up 5lbs or jump down 10. If you’re going to weigh yourself, weigh yourself every 2 weeks and do it exactly the same each time. Wake up, go to the bathroom, wear the same clothes (just underwear or naked) and step on the scale and write it down. If you notice you haven’t gained weight in the past 2 weeks of you increasing your calories, then increase them some more and continue to train hard.

Good luck, sleep well train hard.

Effect of protein timing on muscle strength

Abstract :

Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. 

Background :

It is generally accepted that protein should be consumed just before and/or immediately following a training session to take maximum advantage of a limited anabolic window . Proponents of the strategy claim that, when properly executed, precise intake of protein in the post-workout period can augment increases in fat-free mass . Some researchers have even put forth the notion that the timing of food intake may have a greater positive effect on body composition than absolute daily nutrient consumption .

A number of studies support the superiority of protein timing for stimulating increases in acute protein synthesis pursuant to resistance training when compared to placebo. Protein is deemed to be the critical nutrient required for optimizing post-exercise protein synthesis. The essential amino acids, in particular, are believed primarily responsible for enhancing this response, with little to no contribution seen from provision of non-essential amino acids.

Practical Applications:

In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise. The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session. Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption, but a lack of matched studies makes it difficult to draw firm conclusions in this regard. The fact that protein consumption in non-supplemented subjects was below generally recommended intake for those involved in resistance training lends credence to this finding.

we must acknowledge the possibility that protein timing was in fact responsible for producing a positive effect and that the associated increase in protein intake is merely coincidental. Future research should seek to control for protein intake so that the true value regarding nutrient timing can be properly evaluated. Particular focus should be placed on carrying out these studies with well-trained subjects to better determine whether resistance training experience plays a role in the response.

Making resolutions for the new year is a old tradition so if you're hoping to make 2014 the year you get healthier, fitter, or happier, you have about four millennia worth of company. To help you on your way, I am posting 10 action steps for a popular resolution that will help you to get through your goals.

EXCERCISE MORE

1. Exercise any and everywhere.

With awesome home workouts, you can exercise even at home, if finding the time, budget, or transportation  make it tough to the gym.

2. Keep your workouts fresh.

Stave off the dreaded workout by trying something new , or else your body will become used to.Refresh your playlist,it'll help you to give a boost.

3. Get motivated.

Keep your routine on track by reminding yourself of the incredible benefits of exercising, seeking workout inspiration,videos, or becoming an “Intrinsic Motivator” (someone whose drive to succeed comes from within, rather than from external factors). If you don’t consider yourself a natural intrinsic motivator, you can work towards becoming one with a few simple steps that include charting your progress, practicing positive self-talk, and visualizing your goals.

4. Work out first thing in the morning.

The upsides to working out in the a.m. might just inspire night owls to become morning people.Exercising early morning has been linked to effective fat loss. Plus, getting your workout done first thing ensures it’s completed before the day gets away from you. 

5.Don't quit.

Often it has been seen that people always start early.But they leave it in midway,just because of some negative people around them,who always say that it's not easy.

believe me it'll work,you just need to be patient

6. Make workouts fly by.

Having the right tunes, working out with gym partner, or exercising with that special someone are great ways to make workouts more exciting. And as we know,time flies when you’re having fun.

7. Make it quick.

Interval workouts — think tabatas and other high intensity interval training(HIIT) — can be done in as little as four minutes and provide an array of benefits, including building cardio endurance and burning fat. Example-Taking stairs instead of lifts would give you a HIIT.

 8. Sneak it in.

 Exercising without working out? NEAT ! Non-exercise activity thermogenesis is everyday activity that burns calories like running errands, cleaning the house, chopping veggies, traveling by foot or bicycle. Days that you can’t make it to the gym are the perfect opportunity to up the ante NEAT-wise, whether that means taking the stairs, going on a mopping-and-vacuuming spree, or washing the car.

9. Make a plan.

Having a result-oriented game plan is a key to success when it comes to working out.Set reminders to strength train atleast four times times per week,try adding some cardio on non-working days. Plus, research shows that  imagining your fitness goals can enhance athletic performance. Make a routine of rehearsing making healthy choices by visualizing the result of all your hard work.

10.Love your haters.

These are the people you'll de-motivate you at every step of your life.Each one of us have these type of people around us, you just need to change your attitude towards them,Take them in a positive way and you'll see results yourself.

What is cellulite?

Cellulite is a condition found mostly in WOMEN as compare to MEN because they are the ones who do the least amount of workout....The term refers to the dimpled chubby appearance of skin, most often on thighs, hips , side stomach or other areas where there are large fat deposits. 
Cellulite is caused by uneven fat deposits. It is in fact caused by the effect of fat and muscles connective tissue together.

8 foods that fight cellulite:

1) WATER- Fat cells appear more beneath dehydrated unhealthy skin, so continually drinking water throughout the day is essential to improve the appearance of problem areas.

2) Essential Fatty acids - Foods high in omega-3 and 6 fatty acids, these types of fat improve blood vessel health and therefore circulation, leading to decreased appearance of cellulite. Good sources of omega-3 include fish, flax seeds olive oils and walnuts.

3)Lean protein- They lead to less build of fat cells in problem areas lessening the appearance of cellulite. A diet high in protein also helps to build muscle, which can help give a more toned appearance to the affected areas like chicken, turkey, beef, egg whites, Tofu (soya cheese).

4) Whole grains- Whole grains provide valuable vitamins, minerals and dietary fibre in our diet. To increase your whole grain intake, choose wholegrain varieties of bread and cereals, Brown rice and pasta, and try foods such as quinoa and barely.

6. Fruit- Most fruits are also high in fluid and low in calories, making them ideal for weight loss and the improvement of cellulite. It has been suggested by some sources that bananas and papaya are particularly effective in cellulite prevention due to their high potassium content. It has been suggested that potassium decreases water retention and increases lymphatic drainage, which may improve cellulite.

7) Foods high in vitamin C- intake may boost collagen levels, which is a protein found in the connective tissues of the body. This may strengthen tissues and reduce appearance of cellulite. Good sources of vitamin C include fruits such as oranges, lemons, berries and pineapple
8) Green Leafy Vegetables- Green leafy vegetables such as spinach or kale contain an antioxidant known as lutein, It increase skin hydration and elasticity and in this way reduce the appearance of cellulite due to increased skin health.
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