Tuesday, February 28, 2012


Height Range (Healthy Weight)     (Pounds) Kilograms
4'10" 109-121 49-54
5'0" 113-126 51-57
5'1" 115-129 52-58
5'2" 118-132 53-59
5'3" 121-135 54-61
5'4" 124-138 56-62
5'5" 127-141 57-63
5'6" 130-144 58-65
5'7" 133-147 60-66
5'8" 136-150 61-68
5'9" 139-153 63-69
5'10" 142-156 64-70
5'11" 145-159 65-72
6'0" 148-162 67-73
Height Range (Healthy Weight)
5'2" 131-141 59-63
5'3" 133-143 60-64
5'4" 135-145 61-65
5'5" 137-148 62-67
5'6" 139-151 63-68
5'7" 142-154 64-69
5'8" 145-157 65-71
5'9" 148-160 67-72
5'10" 151-163 68-73
5'11" 154-166 69-75
6'0" 157-170 71-77
6'1" 160-174 72-78
6'2" 164-178 74-80
6'3" 167-182 75-82
6'4" 171-187 77-84

Tips to maintain WEIGHT

Reduce Fat and prevent Obesity
1. Take control of what you eat. Never have the intention of taking in all the food that is being placed before you. Stop right a way when your tummy gives an alarm !!!

2. More of fruits, vegetables and whole grains are important for daily healthy life. Increase the intake of unprocessed foods like fruits, vegetables and whole grains. These types of foods can be consumed in plenty without gaining weight. Meat can be included in ones diet, care should be taken that its lean meat and not the deep fried     ones.

3.Eat more fiber. Fiber rich diet should be made an integral part of one's meal. This not only aids in increasing the metabolism but makes us feel full sooner and stays longer in the stomach ensuring decrease in appetite. Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients striped away.
4. Cutting down on sugar is essential as the insulin spike caused by eating foods like white rice is even more dramatic when eating sugar itself. One has to be cautious on sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.

5. Too little of a good thing. Fat should not be totally eliminated from our diet for its required to maintain a healthy body. One should learn to differentiate between beneficial and hazardous saturated fats.

6. Eat frequently, but always eat slowly. Never skip a meal, and eat healthy snacks between meals. Eating frequently prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency. Human bodies are designed with survival mechanism which results in slowing down the metabolic activity when one tends to go on a crash diet or skips a meal to conserve energy. Eating slowly gives our body time to tell us they are full before we eat more than we need.

7. Consume lots of warm water. Consumption of lots of warm water not only burns the calories but also increases the metabolic activity.

8. Avoid fried foods. Fried foods, especially deep-fried, although they are tasty to eat contain a great amount of fat. While chicken and fish are usually leaner than beef, they can contain more fat than beef when they are fried.

9. Cut down on fat when you treat yourself to a Pizza avoid the luxury of the extra layer of cheese or mayonnaise. Eliminate the cream from your salads.

10. Exercise regularly. Exercise not only helps to burn calories, but your body will continue to burn calories at a higher rate even after you stop exercising. If walking is all you can do, then walk because it's been proven to be great for you. But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!

11.  Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism - which burns calories.

Gym Precautionary

Essential precautions to be followed before going to gym

1. Don't have food fully before doing any exercise.Only energy drink is needed for you to do.

 2. Avoid hot drinks and other drugs.

3.Wear always very loose shirts or any others as you wish but should not be tight.

4. Wear hand gloves specially made for gym purposes.

5.Wear sport shoes or any other shoes as you wish.

6.Don't do any exercise without any advise from gym master.
7.Concentrate while you  exercise on the part of muscles you are working out.

8.Handle the weights properly. There should equal weights on both side of the rods.

9.Before going to start workout have a warm up.

10.Follow the Diet regularly.

11. Do exercise for very part of your muscles.

12.Do not take rest too long while you are workout.

 13.For any exercise do it slowly by inhaling and exhaling the  breath.

14.Do not play with gym equipments.

15.Always take bath after you workout to keep  yourself clean.

16.Exercise daily do not have long gap.

Monday, February 20, 2012

Foods to have before workout!

1. You can have milk or energy drink before doing workout to do effectively.

 2. Proteins are most important to our body to increase strength, for that you have to eat more meats.
    More proteins will be available in meats and eggs which will help your muscles to grow more.

3.Protein powders are available you can before or after doing the exercise. The some of protein powders are whey protein, caesin protein, protein in soya beans and pea, eggs.

4.Essential fatty acids helps in various muscle functions. They are more in fishes such as salmon and trout fish.

5.Creatine powder are readily available, they are used to supply energy to the muscles and increase the brain activity.

6.Steroids are organic compound which are used to increase the protein synthesis and muscle power. But excessive dose will result in bad effects.

7. Amino acids are the building blocks of the proteins. Protein powder are divided as amino acids in stomach and intestine for muscle supplements so any powder which are rich in amino acid can be had to increase the muscle power.

Sunday, February 19, 2012

Gym Equipments

Dumbells and Weight Bars

These are equipment with multi purpose such as arms and chest. They are available in different weights.
They are more powerful and results can be seen very soon. Whatever excercise you do with these equipment you have to do it very slowly for better results.

The best way to do it is exhale when you lift it up and inhale when you lift it down. This help the muscles to expand and get tightened.
Weight bars

Chest Butterfly 


Butterfly for chest

 These equipment is used to pump up and power your chest muscles. The more you add weight and you can do more the power you will have. Maximum weight you can have is up to (normally) 30Kg or even more.
All you have to do is to place your hand in the handle in L shape and press it across your chest.

For wings
Multi purpose equipment

The equipment shown is of multi purpose used for both chest and wings. For wings as you can see the bend shape bar on top of it. By adding weights you have get it down and release it up using both your hands in V shape.
By doing it so, you will have V shape in body because of your wings and broad back muscles.

Bench press

Bench Press

This is most important equipment for chest workout. It has a straight rod added weights on both sides placed on bench. You have to lie on that bench and lift up weight and lift down across your chest.

While doing you have to exhale when you lift it up and inhale when you lift it down.
Multi purpose pulleys.


This equipment is also used for multi purpose such as for wings, chest, tricep, biceps and shoulders.          
By using a hooks for you to hold on both side you can do for chest. You can use the bend bar on top for wings by pulling you up and down using your hand in V shape. On any one side you can do for biceps and triceps workouts.



These equipments are used to maintain your fit and healthy. Daily half an hour or one hour workout with these will help you to maintain your cholesterol level and blood circulation evenly throughout the body.
Elliptical Trainer
For athletes to maintain their power levels in thighs these equipments are very useful for them. Instead of practicing in roads daily you can have it in your home itself.


Slanting Beds

Slanting Bed                         

Incline Bed       
These beds are used for both abs and chest. For lower abs workout the elliptical bed is used and it can be used for chest workout such incline and dumbell press. These equipments will result in perfect shape of your abs and chest. Using Dumbells you can workout for your chest in L shape beds.

For Squat

Squat equipment are used for leg workouts. For upper leg to get tightened you have to sit half leg with the weight on  your shoulder just sit half leg and standup. It will help your thigh muscles to expand and get rigid.
You have to do it on either side such as weight your shoulder and or reverse weight on  your legs. 
Half leg squat press

Lower leg squat

 For abs

For upper abs workout you can sit on the L shape bed by raising the weight above your head using the bend rod which is placed across your chest. This will help you to have nice six abs. For better results you have to workout daily and diet practice too for Six abs. 
Lower abs hooks
Upper abs bed

For shoulders

Using dumbells you have many workouts for shoulder but machines will have greater results in short period of time. For muscles such as deltoids and trapezius to expand these equipments are very useful. Shoulder excercise should not be followed from any other excercise such chest or any it will result in failure results. But other excercise can be followed from shoulder. Either shoulder should be done first or done alone.
For arms
The best equipment for both triceps and biceps are ropes and rods. You can use rope both for triceps and biceps with careful precautions and ideas to do it. You can use rods also in slope bench for biceps works or above your shoulder for triceps.

Tips for healthy Hair growth

It is possible to make our hair grow fast if we have healthy hair, nourished from the root. Numerous effective commercial products use the same basic ingredients that can be obtained out of the making of old homemade remedies to make the hair grow.
Here is a list with homemade recipes and tricks to make the hair grow faster. 

Olive oil
Apply olive oil over hair every week about thirty minutes and then wash it as usual with tepid water.  

Aloe vera and honey to make hair grow fast
Mix the flesh of several loaves of aloe vera with honey and apply it over the sculp. Wait 20 minutes and wash it as usual.

Onion for healthy hair
Chop an onion and add it to the shampoo. Let it stand for fifteen days and use the shampoo as usual. Not only does it make the hair growth faster but it also makes the hair look amazingly shining.

Aloe vera and onion
Prepare a shampoo with little pieces of aloe vera and onion to wash the hair 2 or 3 times a week. To make it

more effective use a rosemary or avocado pear conditioner to hidrate the hair.

Energy breakfast
 A spoonful of  soya lecithin, a spoonful of wheatgerm, a spoonful of honey, a spoonful of brewer’s yeast and a yoghurt. Mix all the ingredients with the yoghurt and add this homemade recipe to the every day breakfast. After a week you will see how the hair grows very fast and with strength.

Potatoes’ water
Keep the water used to boil potatoes and use it that same day to wash your hair after you shampooed it.

Contraceptive pills to make your hair grow fast
Buy a packet of contraceptive pills of any brand or type. Take 10 to 15 pills and put them in a plastic bag and crush them carefully until they become powder. Add the powder to the shampoo bottle used normally, mix it well and let it stand at least one day. Then use the shampoo as usual.

Rosemary oilPut one-half cup of olive oil and two spoonfuls of dry rosemary in a container. Heat it up in the microwave for 2 minutes. Let it stand two or three days, strain it and keep it close. Use it to make massages over the sculp after the shampoo.

Tomatoe, olive oil and aloe vera for abundant hair
Another remedy to make the hair grow uses a tomatoe blended with a drop of olive oil, it is applied hot over the hole root of the sculp and it is led stand as much as possible. This mixture can be enhanced by adding aloe vera.

The moon to make the hair grow faster

Have your ends slightly trimmed every month on first quarter day. The cut will give strength to the hair and the moon effects over all the bodies will enhance the growth the next month.

Hair nourishment

One egg, a drop of olive oil, two spoonfuls of honey. Apply it over the sculp while you massage it firmly.

Avoid hot water

Wash the hair with tepid or cold water, not hot water. 

Another Onion homemade recipe for the hair
Chop  half red onion, four cloves of garlic and two teaspoons of cinnamon. Boil everything in a pot about fifteen minutes and wash the hair with this infusion during four days without interrumptions.

Prickly pear or aloe vera to nourish the hair deeply
Cut several loaves of prikly pear or aloe vera in pieces and leave them in water the whole night to get the segregation. Use what was obtained to wash the hair, leaving it as much time as possible.

Hair creams

Apply a moisturizing cream or gel to give form to the hair instead of oils because they activate with the heat and break the hair when you are exposed to the sun.

Grape seed oil
Rub the sculp with grape seed oil. Let it stand some minutes and wash. It is ideal to apply as a complement of another trick.

Rosemary water

Wash your hair every day with rosemary water and your hair will grow fast.

Saturday, February 18, 2012

Nutritious and Healthy food

Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.

In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc.

You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.

Custard Apple promotes digestion and cures diarrhoea also helps to reduce risks of colon cancer , prostrate cancer and lung cancer.
 Radishes and their green provides great source of Vitamin C and a powerful antioxidant. It has anti-inflammatory properties too.  Radish leaves are a good source of calcium.  Radishes contain cancer-protective properties.
 Chives are known for their beneficial effect on digestion and blood pressure. Chives are said to reduce the risk of several types of cancers.
Coconut is known for its anti fungal and anti bacterial properties. Coconut oil forms the base of many Ayurvedic medicinal preparations. 
Cherries reduce pain and inflammation. Cherries are good source of many vitamins, minerals and are tasty to eat.
Plums lower age-related macular degeneration Plums are sweet, juicy and are a good source of Vitamin C, Vitamin A, Vitamin B2 and Potassium .

Spinach when cooked is a great source of calcium and iron. It is recommended for pregnant women in the first 3 months for its folic acid contents..
Beetroot is rich in potassium and fiber. Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.
Cauliflower is good for heart and reduces the risk of cancer. Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in foliate and is good for pregnant woman.
Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.
Cabbage helps cure ulcers and prevent colon cancer. Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.
Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes
Avocado is rich in pottasium content. The fruit is also a good source of vitamins.

Papaya is a rich source of minerals and fibers. Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.
 Oats is a fiber food that cures constipation. Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage
Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also. 
Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.
Almond - Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness
Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too

Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium
Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calorie
Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom
"Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient"

10 tips for Men's Longevity

When it comes to health care, we men are like ostriches. We bury our heads in the sand. We are much less likely than women to visit our doctors regularly, take symptoms seriously and live a healthful lifestyle. Maybe that’s one reason why women have a seven-year average survival advantage on us!

Yet it’s obviously important that men of all ages become more proactive about their health. And an easy way to start is to follow these 10 basic steps to maintaining health and vitality.

1. Eliminate "White Foods" from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fibre. As a result, they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fibre-rich fruits, vegetables, legumes and whole grains.

2. Stay Away from Dangerous Trans Fats. While it’s important to reduce your overall fat intake, it’s even more important to watch the types of fat you eat. Deep-fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise your risk of heart disease. Eat only healthful fats, such as olive oil and the omega-3 oils found in salmon and other cold-water fish, which actually protect against heart disease.

3. Take a Potent Daily Multivitamin and Mineral Supplement. Although there is no substitute for a good diet, I am convinced that for optimal nutrition, you need to take a high-potency multivitamin and mineral supplement. Even if you are eating right, it’s unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking a high quality daily supplement is "health insurance" against possible deficiencies.

4. Include Weight Training in Your Exercise Routine. Aerobic exercise is great for cardiovascular conditioning, but it’s vastly inferior to weight training in attacking the "flab factor." Recent research has shown that as little as once-weekly resistance exercise can improve muscle strength. Even the busiest or laziest among us can find the time and energy for that. Join a gym, consult a personal trainer or ask an experienced friend to show you the ropes.

5. Maintain Your Optimal Weight. Current statistics suggest that half of us are losing the battle of the bulge, but maintaining a healthy weight is one of the best things you can do for yourself. You’ll look better, feel better and reduce your risk of heart disease, diabetes, hypertension and other major killers. I know this is easier said than done, but if you just follow the four steps above, you’ll be well on your way.

6. Drink Alcohol Only in Moderation. You’ve probably heard of the "French Paradox," and that drinking wine protects against heart disease. Repeated studies have shown that drinking moderate amounts of alcohol (all kinds) protects not only against heart disease, but also lowers risk of death from all causes. Remember that moderation is key. While one to two drinks a day are protective, excess alcohol consumption is devastating to health. And for some, one drink is too many.

7. Protect Your Prostate. Around the age of 40, the prostate gland begins a growth spurt that results in symptoms such as frequent nighttime urination.

8. Reduce Your Risk of Prostate Cancer. Experts estimate that 80 per cent of all cancers can be prevented by making healthy lifestyle choices. Avoid saturated and trans fats, which may fuel prostate cancer growth, and incorporate protective foods, such as soy, green tea and tomatoes, into your diet.

9. Maintain Vigorous Sexual Function. Most cases of erectile dysfunction (impotence) have a physical cause: You’re just not getting enough blood to the area in question. To improve overall circulation, follow the diet, exercise and supplement recommendations above. If you’re taking drugs, review them with your doctor, as many can worsen erectile function and impair libido. Smoking also significantly impairs erectile function. Several herbs have been shown to improve sexual function. Ginkgo biloba increases blood flow to the penis, and Panax ginseng, oats, horny goat weed, maca and seroctin improve libido.

10. Maintain Close Relationships. Another thing women seem to do better than men is maintain close relationships. Make a point to strengthen ties with your family and friends. Volunteer work, religious ties, even pets–anything that keeps you involved with others–reduces stress and enhances health.

Take charge of your health by incorporating these 10 steps into your life. The rewards of optimal health and well-being will be well worth your efforts.

Diet Tips for Six abs & Workouts - Beginners

'Follow Strictly'

Breakfast : Oats or any Health Mix.

Lunch : As you wish. But not fatty foods! 

Dinner :  2 to 3 roties.(Wheat flour). And a cup of milk before bed! 

The above diets are only beginners for six abs.

After one month following above schedule, need to have serious workouts for regular abs crunches! 

Workouts for abs! 


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