b-fit

Delhi Marathon 2011

2011-11-27T09:39:00.001-08:00

Ethiopian win the Delhi marathon again. Desisa ran 21 km for 59 minutes and 30 secs.

Anil Ambani, a serious long distance runner and regular participant in the half marathon category of the Mumbai Marathon, made his second appearance as a runner on the roads of the capital city.

Running along with him in the half marathon were Bollywood's Gul Panag, Rahul Bose and Rajeev Khandelwal.

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2011-11-03T00:03:00.000-07:00

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Rio Dela Cruz- marathon man of Philippines

2011-09-06T09:50:00.000-07:00

Rio Dela Cruz has been running marathon since a long time.Now, aside from competing, Rio Dela Cruz has gained fame for organizing running events.He has trained many people to rum marathon. His events attract thousands of running enthusiasts all over the country.More about him at http://runrio.com/about-us/

Jogging Once A week

2009-11-07T23:52:00.000-08:00

As I have a busy schedule in office and some personal reasons, I am not able to do gyming. Also I am not able to control my diet much. This has ben happening since 1-2 months. this has caused me to lose my stamina and a growing belly.
These reasons make me do jogging more important, So I go on saturday morning to the park, Do some streching and start jogging slowly. 20 mins jogging on tracks are equivalent to 1 hr in trademill. The fresh air I breath in helps me a lot. The stamina is less but it gets back the metabolic rate high and lose the fat gained in recent days.

Rani Mukherjee's Sliming Mantras

2009-09-07T11:16:00.000-07:00

Rani Mukherjee wants to get in shape and fast for her upcoming movie Dil Bole Hadippa. Previously she has been criticized for her extra baggage and appears she clearly wants to put the past behind her.

Aamir suggested his personal trainer Satyajit Chaurasia’s name to Rani. Satyajit Chaurasia has played a major part in helping Aamir achieve the eight-pack abs look for Ghajini. Impressed by Satyajit’s work, Aamir suggested Rani to hire Satya as her personal trainer. And as they say, hard work pays, after working out an hour every day for two months, Rani has been able to lose oodles of weight and look the way she has always wished for.

This trend of bollywood stars losing weight for movies shows the importance of being fit. When asked Rani will you gain weight in Catch a star, she replied "I will never gain back as it took hard work to become slim and healthy, I eat everything but in a proper portion".

Weight Loss Reality Show.

2009-09-07T11:12:00.000-07:00

There is a reality show called 'Living it Up', it is a vibrant and energy-packed show that focuses on new and emerging urban trends. It not only draws attention to the ups and downs of today's modern-day living, but also shows viewers ways to live happier, healthier and stress-free lives.A contestant,Megha Mamgain talks to people who reveal the secret of losing weight, what they have learnt about maintaining weight and how it can help others.

She was weighing arround 72 kgs before the show, then in 1 month she went through a specific diet and a fitness program. Which helped her lose weight. and at end of show she actually lost 15 kgs.These shows realy motivate us to do the same. Know days health and fitness is becoming a major trend in urban India.

Fitness at home

2009-09-05T10:57:00.000-07:00

Health problems are on the rise as people are not exercising due to various reasons.Traffic jam,late working hours, no gym close by or the gyms are too expensive. However, you can still invest in your own wellness. Workout from your home.
Equipment required

All you need is an exercise mat, dumb bells and skipping rope for a start. A comfortable tee shirt, track pant, sports shoes with a good cushion at the bottom, a hand towel and a bottle of water is all the gear you need.
Warm up

All workouts should begin with a few minutes of warming up. Start with joint rotations which help lubricate them. First clockwise, and then anticlockwise. Two sets to a count of ten. Start rotations with the foot, then move to the hip, trunk, shoulder, wrist and neck. Skip for 5-10 minutes at a medium speed.

Workout (15 counts, three sets each)

Biceps: Push-ups, bicep curls, hammer curls, concentration curls
Triceps: Back dips, close-grip push-ups, dumb bell extensions, dumb bell kick-back
Chest: Push-ups, flat bench dumb bell press, dumb bell flys, pull over
Back: Pull-ups, dumb bell rowing,one-arm dumb bell rowing and pull over lying down
Shoulders: Decline push-ups (keep your legs on a chair and do the push-ups on the floor), seated over-head dumb bell press, side lateral raises, front raises, bent-over laterals and shrugs
Legs: Free squats, lunges (with dumb bells) stiff leg dead-lift and calf raises
Abs workout (on alternate days)
Upper abs: Put your legs on a chair and extend your hands upwards and come up.
Lower abs: Leg raises, scissors

Get them right

It is very important that you do the exercises right. If you are not sure, contact a gym instructor and learn the exercise first.With weights, you need to exercise two muscles groups daily to build-up mass,and one group just to maintain fitness. Ensure you rest one day a week

Chest Video

2009-08-24T20:53:00.001-07:00

Standing Cable Crossover (middle pectoral)

2009-08-24T04:18:00.000-07:00

Attach a handle to each side of a high-cable pulley. Grab each handle with an overhand grip and step slightly in front of the imaginary line between the pulleys. Step forward with one foot and bend slightly forward at the waist.

With your elbows slightly bent, bring your hands forward and down, maintaining a wide arc by acting as if you are hugging a barrel. Bring your hands together, flex your chest, and return to the starting position. Repeat.

Superset Biceps

2009-08-13T21:01:00.000-07:00

A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

While doing standing barbell curl of 35 pounds. I do superset in the same position with 5 pounds dumbells. I don't have a count but do it till I have pain in the right place

Standing barbell curl

2009-08-13T20:53:00.000-07:00

This is the most basic of biceps movements, placing primary stress on the biceps muscles and secondary emphasis on the brachialis and forearm flexor muscles. It's also an excellent mass builder.

Movement: Grasp a barbell with a shoulder-width underhand grip and stand with it hanging in front of you.
With your wrists locked straight and your elbows stationary against your sides, curl the weight upward on a two-count to below your chin, squeeze and return to the start position on a four-count

Barbell preacher curl

2009-08-06T07:53:00.000-07:00

This movement is an excellent overall mass builder that places a significant amount of stress on the lower section of the biceps.
Movement: Grasp a barbell with an underhand grip, hands slightly wider than shoulder width apart. Place your triceps flush against the pad and straighten your arms.

Curl the barbell upward on a two-count to just below your chin, squeeze and slowly return to the start position on a four-count. Your arms are at an angle, so be careful not to hyperextend your elbows at the midpoint of the movement.

Weight Loss Diet

2009-06-24T00:32:00.000-07:00

A good weight-loss diet is one which helps you drop kilos while improving your overall health. This food plan will make sure you never go hungry or even feel like you are on a diet. Things you need to be particular about are following the plan closely and maintaining regular, fixed meal times every day, because bad eating causes the body to store fat.
Breakfast:
The various options available are.
A bowl of cereal (of your choice, except sugar-coated varieties) with skimmed milk
Egg whites (boiled or poached)
Wholegrain toast with a low-fat spread
Fruit or fruit juice
Tea or coffee with skimmed milk and a sugar substitute (optional)
Mid-morning snack:
Handful of nuts
Glass of water with lemon OR green tea
Lunch:
The various options available are.
Rotis
Vegetables lightly cooked in olive oil
Dal
Salad OR a wholegrain sandwich with low-fat filling, eg: veggies with chutney or hummus, egg with low-fat mayo etc.
Evening Snack:
The various options available are.
Fruit OR idlis OR khakras
Tea/ coffee with skimmed milk and a sugar substitute (optional)
Dinner:
It is extremely important to eat your dinner at least 3 hours before you lie down in bed, in order to prevent fat storage:
The various options available are.
Soup
Salad with a low fat dressing
Lightly cooked chicken/ fish/ lentils

Whey Protien

2009-06-21T00:56:00.000-07:00

I have been taking protien since 1 month and I can feel the difference in my body.I have been working out since 2 years and could not see the progress as I see in just 1 month of taking Wehy protien. I had bought Unique Whey Protien 2.2 Pounds for 1200/- After that I got Classic Whey of optimum nutrition for 1430/- Before buying protien always see the ingredient tab.I take one scoop of whey protien after workout and also in the evening.

(CLOSE-GRIP) BENCH PRESS

2009-06-17T00:37:00.000-07:00

Lying supine on a flat bench press bench, take a grip on the bar that is slightly less than shoulder width. Lift bar off rack and position above the chest to start.

Lower the bar down to the chest, keeping the elbow close in to the side of the torso until it is approximately 2 centimetres from the chest. Push weight back to start position

Cholesterol in Young Blood

2009-06-17T00:35:00.000-07:00

Cholesterol a waxy, fat-like substance naturally occurring in all parts of the body, becomes a problem when you have too much of it in your blood. A part of it called plaque sticks to the walls of your arteries and may narrow or even block them. High density lipoprotein (HDL) is known as good cholesterol and levels in your body should be above 50 mg/dL; low-density lipoprotein (LDL) or bad cholesterol should be below 100 mg/dL and triglycerides (a type of fat) should not be above 150.

High levels of cholesterol in the blood can increase your risk of heart disease by the time you hit your late 30s. There are usually no signs or symptoms that you have high blood cholesterol, but it can be detected with a simple blood test. You are likely to have high cholesterol if members of your family have it, if you are overweight or if you eat a lot of fatty foods. In Serena's case, she had a bad habit of binging on fast foods and sodas and because she didn't gain any extra weight, she ate whatever she felt like eating.

Full-pack Abs

2009-06-09T08:18:00.000-07:00

If repping out endless crunches until you've turned blue in the face still leaves you several abs short of a six-pack, it might be time to try a new routine that combines popular midsection movements with a different form of resistance: cables. In addition to subjecting your gut to constant resistance, cables also let you directly target the specific areas of your abdominal muscles that you wish to develop.

If you're not familiar with using resistance when working abs, start with the beginner workout below and use a light weight that allows you to focus on the movement while your abs adjust to the resistance. If you are already accustomed to weight-bearing abdominal work, use the advanced workout with a weight that allows you to complete the reps with proper form. Perform all ab movements slowly and in a smooth, controlled manner, focusing on deeply and intensely contracting your abs.

IN-HOME PILATES-BASED Stratergy/Way 2

2009-06-09T08:16:00.000-07:00

Working out at home may feel limiting to some, but for others, it offers the greatest amount of freedom. Being away from prying eyes can allow you to try abdominal exercises you might otherwise feel too self-conscious to do in public—movements that may look silly, but are guaranteed to put your abdominal muscles through paces most basic ab moves can never touch.

This at-home routine is derived from Pilates, a series of floor exercises that force you to hold specific positions which develop strength, flexibility, posture and coordination. But as esoteric as these movements may seem, “they’re actually more rooted to the real-life use of your abdominal muscles than your average exercise,”

Abs @ Gym - Stratergy/Way 1

2009-06-09T08:11:00.000-07:00

So you prefer holding your workouts amongst iron and steel, do you? Then you probably already know there’s no need to worry about becoming too bulky by bringing weights into your ab routine. “The abdominal muscles aren’t designed for size; they are designed for function,” says Fred McDaniel, master trainer and co-founder of the Human Performance Center in Santa Fe, N.M. That means no matter how hard you try, your stomach muscles may get stronger, tighter and firmer, but using weights will never inflate them.

Weights, especially cables, let you work your muscles through a variety of angles by lessening your reliance on whichever single angle gravity allows you. Sticking with the same body-resistance exercises, such as crunches and knee raises, can be counterproductive, especially as you get in better shape. “The leaner you become, the less resistance your muscles get from your decreasing body weight, leaving you with less results in the long run,” says McDaniel. Adding weights can prevent this from happening, so your midsection won’t suffer from your sleeker appearance.

As for injuries, “the risks involved using weighted abdominal movements are no different than those that come into play using weights for any other muscle group,” says McDaniel. “Going slow, maintaining proper form, and always choosing a weight your muscles can handle are the smartest way to lower your odds and improve your results.”

You’ll need a few pieces of equipment (a high-cable pulley, a chin-up bar and a light dumbbell), but nothing you wouldn’t find in any standard health club

Which Ab exercise to do?

2009-06-09T08:05:00.000-07:00

Sometimes the hardest part about working your abs isn’t all the exercise involved; it’s figuring out which exercises best meet your momentary needs.

Shaping the kind of washboard waistline every guy desires doesn’t require you to always follow the same road every other guy took to get there. It’s hard to stay committed enough to see results if you’re not in tune with a program from the start. That’s why having a few ab routines to choose from can help you determine the best approach for you.

Can’t decide exactly what category you fall into? Then you’ve got the best of all options. You can try any of the following routines separately for a total abdominal experience, or create your own by replacing an exercise from one workout with one from another (according to their numbers). Whichever workout you choose, it’ll be one custom-made for your abs, and your attention span.

STRATEGY #1: THE GYM

STRATEGY #2: IN-HOME PILATES-BASED

See next post for both these strategy.

Reverse Curl

2009-06-02T02:58:00.001-07:00

Lie faceup, knees bent, heels close to your buttocks and fingertips behind head

Without changing knee angle, contract abs to curl your tailbone a few inches off the floor, knees rolling toward chest [B]. Avoid moving thighs to lift higher; keep heels toward buttocks. Slowly lower to floor; repeat for all reps. Begin with 8–12 reps; gradually build to 16–20 reps. Targets rectus abdominis and obliques.

BENT-KNEE CRUNCH

2009-06-02T02:50:00.000-07:00

Lie faceup on the floor, knees bent and in line with hips, calves parallel to floor, feet together. Rest unclasped fingertips behind head, elbows pointing out to the sides. Contract abs, pulling your navel in toward your spine.

Maintain leg position as you use abs to pull ribs in toward hips, lifting head, neck, then shoulder blades off the .Slowly lower to starting position; do reps. Begin with 8–12 reps; gradually build to 16–20 reps. Targets rectus abdominis and obliques

Best time for Whey Protiens Intake

2009-05-13T07:52:00.000-07:00

Workout without proper diet is useless. We need to increase our intake of protiens at the right time. The one-hour period immediately following exercise is known as the “muscle recovery window” because muscle recovery proceeds much faster when nutrition is consumed within this window than when it is consumed later. Water is beneficial for rehydration during the muscle recovery window and carbohydrate helps replenish muscle fuel stores, but the protein is the most important post-workout nutrient.
By consistently consuming protein during the muscle recovery window after each workout you will build muscle and gain strength faster. In a study reported in the Journal of Physiology, subjects were given a carbohydrate-protein supplement either immediately after exercise or two hours later while participating in a 12-week strength-training program.When a carbohydrate-protein mixture was given immediately after each exercise session, muscle size increased eight percent and strength improved 15 percent. When the supplement was given two hours later, there was no muscle growth or improvement in strength.

My Story

2009-05-09T22:11:00.000-07:00

A little background why I am interested in this business propostion. I was 110 Kgs in Dec 8th 2004. Being 110 kgs I was frequently getting comments on my looks and health, I had very less self esteem and confidence. My father had diabetes and was at risk of getting it as it is hereditary. With all this pressure I used to curse myself for being so fat I had very unhealthy childhood , as I was in Kuwait had lots of junk food and cold drinks, and very less physical activities. In my teens I used to eat normal but stil was that heavy. The fat molecules funda and very low metabolic rate was the reason. On Dec 8th 2005. my brother who had joined VLCC(as his marriage was nearing) was given some gyan, I started jogging the same day and had some control on diet. This continued for a time and was feeling the change and was doing research on why and how to reduce fat, I had bought two dumbbells which I used a lot and helped me in tonning my muscles With lots of hard work and correct guidance I was successful to reduce 41 kgs by March 2005. After that my life was completely changed and outlook towards it enlightened. After that I joined a gym and continued my aerobics and slowly started body building , its hard to loss weight but harder to maintain. Still I am struggling to get rid of loose skin. If I keep writing my story it will go on and on.

Summer- The best time to Loose

2009-05-09T22:10:00.002-07:00

The summer season is here. With the increasing incidences of obesity-related diseases, especially among the youth, the summer is a good time to begin an exercise regimen. So, this summer, decide to get started and ensure a healthy life. Firstly, you feel a lot more energetic in summer and it is a lot easier to get up early in the morning and head to the gym. In summer, you burn more calories as you sweat more. For those who are into body-building, evening is a better time. This is so as you will be getting into high intensity exercises and you will need some rest after the workouts. So it is better to workout in the evenings and go home for a good night's sleep soon after. Working out in the mornings is more advantageous as you are fresh and can workout longer. Also, you burn more fat when you exercise on an empty stomach. In the summer days, your muscles won't pain easily like in the winter

Stay fit like an athlete

2009-05-09T22:09:00.000-07:00

Read an interesing artice about staying fit. You are what you eat. And if you want to be fit like an athlete, then you need to follow certain dietary tips daily. The problem, though, is that in a sport there are times when you are off competitive tours or training for weeks or months, but you’d still need to follow a strict diet to stay in shape and form. Here are some tips to follow: • Never skip a meal. Whether you are playing a match or not, your body requires certain basic nutrients every day. One or two big meals cannot make up for this. You have to eat three well-balanced meals daily. Even if you have a day off from your hectic training schedules and wake up late, you need to eat breakfast latest by 11 am, lunch by 3 pm and dinner by 9 pm. Remember, you must eat three meals. • Ensure that all your meals have the right balance of carbohydrates and protein. Having only fruits for breakfast or only a salad and soup or boiled vegetables for lunch or dinner is wrong. • Athletes require a basic amount of complex carbohydrate like wholewheat bread, cereals like cornflakes or oats, wholewheat (atta) rotis or rice with every meal to meet the basic energy requirements and keep the basal metabolic rate (BMR) high. When you skip a meal or eat a meal without rotis/bread/rice, (i.e. skip carbohydrates) then your BMR goes down and you become more likely to put on weight. Also, players require more protein than normal, so every meal must contain protein foods along with the carbohydrates. Some of the best sources for protein include skimmed milk or yogurt, egg white, dhal or channa, rajma, moong, chicken and fish. Reduce fatty food intake to a minimum or avoid completely A - All fried food and all nuts B - Butter, cream, ghee, etc C - Chocolates, ice creams, cookies, cakes, desserts and all sweets It is fine to try and loose weight as long as it is not achieved by skipping meals or substituting meals with just soup, salad or fruits. If you want to remove excess fat from your body then you have to completely give up fatty foods. If you eat balanced meals and cut out these fatty foods completely for a month, you can lose at least three kilograms in a month. Regular cardiovascular exercise like a 20-30 minute jog or treadmill walk through the week does wonders for reducing fat in the body. So, even when you are not doing your routine training or gym workout you need to make sure you have a 20-30 minutes cardio-session through the week.