Category Archives: Work Out

Tips for Flat Abs

Posted on by
Reply


No. 1: Improve Your PostureSlouch and your stomach pooches. So straighten up, and you’ve done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

No. 2: Think Whole-Body ExerciseDon’t get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.

No. 3: Try the Canoe TwistStand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if “rowing a canoe.” Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.

No. 4: Do the Cat KickStand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it’s pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.

No. 5: Practice the Pilates Zip UpStand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the “top,” inhale and return to the starting position. The abs go “in and up” and the arms go down. Perform 20 repetitions.

No. 6: Examine Your DietYou can do ab exercises until the cows come home, but if you’ve got extra belly fat, your strong abs won’t show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.

No. 7: Props Are OptionalStability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren’t necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.

No. 8: Set Realistic GoalsYour genes may play a role in your body’s shape, but don’t make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce’s abs may motivate you, but you shouldn’t expect to mimic them.

No. 9: Take Things SlowThere are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.

SEXIEST MAN ALIVE – HUGH JACKMAN

Posted on by
2

Biography forHugh Jackman
Date of Birth12 October 1968, Sydney, New South Wales, Australia
Birth Name : Hugh Michael Jackman
Height6′ 2½” (1.89 m)



Mini Biography : Born in Sydney of English parentage, and the youngest of 5 children, Jackman has a Communications degree with a journalism major from the University of Technology Sydney. After graduating, he pursued drama at the Western Australian Academy of Performing Arts, immediately after which he was offered a starring role in the ABC TV prison drama “Correlli” (1995), opposite his future wife Deborra-Lee Furness. Several TV guest roles followed, as an actor and variety compere. An accomplished singer, Jackman has starred as Gaston in the Australian production of Beauty and the Beast. He appeared as Joe Gillis in the Australian production of Sunset Boulevard. In 1998, he was cast as Curly in the Royal National Theatre’s production of Trevor Nunn’s Oklahoma. Jackman has made two feature films, the second of which, Erskineville Kings (1999), garnered him an Australian Film Institute nomination for Best Actor in 1999. Recently, he won the part of Logan/Wolverine in the Bryan Singer- directed comic book movie X-Men (2000). In his spare time, Hugh plays piano, golf and guitar and likes to windsurf.

Favorite curse word is “bullshit”.

SpouseDeborra-Lee Furness (11 April 1996 – present) 2 children

SEXIEST MAN ALIVE – HUGH JACKMAN

Posted on by
Reply
Biography forHugh Jackman
Date of Birth12 October 1968, Sydney, New South Wales, Australia
Birth Name : Hugh Michael Jackman
Height6′ 2½” (1.89 m)



Mini Biography : Born in Sydney of English parentage, and the youngest of 5 children, Jackman has a Communications degree with a journalism major from the University of Technology Sydney. After graduating, he pursued drama at the Western Australian Academy of Performing Arts, immediately after which he was offered a starring role in the ABC TV prison drama “Correlli” (1995), opposite his future wife Deborra-Lee Furness. Several TV guest roles followed, as an actor and variety compere. An accomplished singer, Jackman has starred as Gaston in the Australian production of Beauty and the Beast. He appeared as Joe Gillis in the Australian production of Sunset Boulevard. In 1998, he was cast as Curly in the Royal National Theatre’s production of Trevor Nunn’s Oklahoma. Jackman has made two feature films, the second of which, Erskineville Kings (1999), garnered him an Australian Film Institute nomination for Best Actor in 1999. Recently, he won the part of Logan/Wolverine in the Bryan Singer- directed comic book movie X-Men (2000). In his spare time, Hugh plays piano, golf and guitar and likes to windsurf.

Favorite curse word is “bullshit”.

SpouseDeborra-Lee Furness (11 April 1996 – present) 2 children

Exercise and Depression and Anxiety

Posted on by
Reply


Exercise benefits not only your body, but your mind as well. Aerobic exercise prompts the release of mood-lifting hormones, which relieve stress and promote a sense of well-being. The repetitive cycle of muscle contraction and release that takes place in yoga or in aerobic pursuits such as walking and swimming increases the level of the brain chemical serotonin, which combats negative feelings. Indeed, there’s reason to believe that physical activity might have a positive impact on a number of mental illnesses, including sleep and eating disorders, dementia, substance abuse, and personality disorders. But the most thoroughly studied in this regard are depression and anxiety disorder. Each year, more than 1 in 10 American adults—19 million total—experience some form of depression. Women are twice as likely to have such depressive episodes. Suicide, the most serious consequence of depression, is the ninth-leading cause of death in this country, and mental illnesses cost the healthcare system $148 billion dollars each year.
Can boost mood The strongest evidence for the mood-lifting potential of exercise derives from people with symptoms of depression and anxiety. But studies that involved people without such symptoms—including research over the past 15 years that focused on cross-sections of the population in the United States, Canada, Finland, and Germany—have reached roughly similar conclusions. In sum, people getting at least a moderate amount of exercise have fewer symptoms of depression.

Exercise and Depression and Anxiety

Posted on by
Reply

Exercise benefits not only your body, but your mind as well. Aerobic exercise prompts the release of mood-lifting hormones, which relieve stress and promote a sense of well-being. The repetitive cycle of muscle contraction and release that takes place in yoga or in aerobic pursuits such as walking and swimming increases the level of the brain chemical serotonin, which combats negative feelings. Indeed, there’s reason to believe that physical activity might have a positive impact on a number of mental illnesses, including sleep and eating disorders, dementia, substance abuse, and personality disorders. But the most thoroughly studied in this regard are depression and anxiety disorder. Each year, more than 1 in 10 American adults—19 million total—experience some form of depression. Women are twice as likely to have such depressive episodes. Suicide, the most serious consequence of depression, is the ninth-leading cause of death in this country, and mental illnesses cost the healthcare system $148 billion dollars each year.
Can boost mood The strongest evidence for the mood-lifting potential of exercise derives from people with symptoms of depression and anxiety. But studies that involved people without such symptoms—including research over the past 15 years that focused on cross-sections of the population in the United States, Canada, Finland, and Germany—have reached roughly similar conclusions. In sum, people getting at least a moderate amount of exercise have fewer symptoms of depression.

What Muscles are Worked in the Best Ab Workout?

Posted on by
Reply


The best ab workout is one that hits all of the muscles (pictured below) in the abdominal region. These muscles include:
Obliques (Internal and External). Your obliques are located on the side and front of your midsection, right around your waist. The internal obliques are located just below your external obliques. As you can see in the picture, the internal obliques cross the external obliques diagonally. The obliques are responsible for twisting movements and bending at the side.

Best six pack ab workout exercises (links open in new window): Oblique Crunch, Russian Twist
Rectus Abdominis. For most people, this muscle is the one that they are thinking of when they say they want six pack abs. This pair of muscles runs along the front of the abdomen and is separated vertically by the linea alba. It is crossed by 3 or 4 fibrous bands called the tendinous inscriptions. These bands are what produces the six pack when the abdominal region is well defined.

Best six pack ab workout exercises: Standard Crunch on Exercise Ball, Hanging Leg Raises, Cable Crunch

Transverse Abdominis. The Transverse abdominis is the depest muscle in the abdominal region and is located just under the internal oblique muscle. Though you cannot seen the tranverse abdominis, it acts as a “corset” to help hold your stomach flat and aid with pelvic stability. Not only will this muscle help with definition for your six pack abs, but it will also help you to use more weight in all of your lifts, due to its “weight belt” effect.

Best six pack ab workout exercise: Vacuum


These three groups of muscles make up your six pack abs. However, there is one other group of muscles that should not be ignored to round out your core muscles.

Erector Spinae. The Erector Spinae is a collection of three muscles running from your neck to your lower back. The are called the splenius, logissimus, and the Iliocostalis. These muscles act to extend your back and are important for overall posture. Working these muscles balances the work you are doing with your abdominal muscles and should be worked when performing this ab workout.
Best six pack ab workout exercise: Back Extensions on Exercise Ball

You will notice that I prefer to use the the exercise ball for many of the exercises in the best ab workout. The exercise ball (sometimes call a Swiss ball) allows for a greater range of motion. If you were to simply lie on the bench or floor for crunches, you are not working the abdominal muscles through their full range of motion.

However, if you do not have an exercise ball, you should not hesitate to perform these exercise without it; you will still get an outstanding workout.

What Muscles are Worked in the Best Ab Workout?

Posted on by
Reply

The best ab workout is one that hits all of the muscles (pictured below) in the abdominal region. These muscles include:
Obliques (Internal and External). Your obliques are located on the side and front of your midsection, right around your waist. The internal obliques are located just below your external obliques. As you can see in the picture, the internal obliques cross the external obliques diagonally. The obliques are responsible for twisting movements and bending at the side.

Best six pack ab workout exercises (links open in new window): Oblique Crunch, Russian Twist
Rectus Abdominis. For most people, this muscle is the one that they are thinking of when they say they want six pack abs. This pair of muscles runs along the front of the abdomen and is separated vertically by the linea alba. It is crossed by 3 or 4 fibrous bands called the tendinous inscriptions. These bands are what produces the six pack when the abdominal region is well defined.

Best six pack ab workout exercises: Standard Crunch on Exercise Ball, Hanging Leg Raises, Cable Crunch

Transverse Abdominis. The Transverse abdominis is the depest muscle in the abdominal region and is located just under the internal oblique muscle. Though you cannot seen the tranverse abdominis, it acts as a “corset” to help hold your stomach flat and aid with pelvic stability. Not only will this muscle help with definition for your six pack abs, but it will also help you to use more weight in all of your lifts, due to its “weight belt” effect.

Best six pack ab workout exercise: Vacuum


These three groups of muscles make up your six pack abs. However, there is one other group of muscles that should not be ignored to round out your core muscles.

Erector Spinae. The Erector Spinae is a collection of three muscles running from your neck to your lower back. The are called the splenius, logissimus, and the Iliocostalis. These muscles act to extend your back and are important for overall posture. Working these muscles balances the work you are doing with your abdominal muscles and should be worked when performing this ab workout.
Best six pack ab workout exercise: Back Extensions on Exercise Ball

You will notice that I prefer to use the the exercise ball for many of the exercises in the best ab workout. The exercise ball (sometimes call a Swiss ball) allows for a greater range of motion. If you were to simply lie on the bench or floor for crunches, you are not working the abdominal muscles through their full range of motion.

However, if you do not have an exercise ball, you should not hesitate to perform these exercise without it; you will still get an outstanding workout.

Eye Exercise

Posted on by
Reply

Exercise for the eyes by a specialist doctor that he termed as 20-20-20 .”

It is apt for all of us, who spend long hours at our desks,
looking at the computer screen.I Thought I’d share it with you. 20-20-20

Step I :-
After every 20 minutes of looking into the computer screen, turn your head and try to look at any object placed at least 20 feet away. Thischanges the focal length of your eyes, a must-do for the tired eyes.

Step II :-
Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-
Time permitting of course, one should walk 20 paces after every 20minutesof sitting in one particular posture. Helps blood circulation for the entirebody.
Circulate among your friends if you care for them and their eyes. They say that your eyes r mirror of your soul, so do take care of them,theyare priceless……

Eye Exercise

Posted on by
Reply

Exercise for the eyes by a specialist doctor that he termed as 20-20-20 .”

It is apt for all of us, who spend long hours at our desks,
looking at the computer screen.I Thought I’d share it with you. 20-20-20

Step I :-
After every 20 minutes of looking into the computer screen, turn your head and try to look at any object placed at least 20 feet away. Thischanges the focal length of your eyes, a must-do for the tired eyes.

Step II :-
Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-
Time permitting of course, one should walk 20 paces after every 20minutesof sitting in one particular posture. Helps blood circulation for the entirebody.
Circulate among your friends if you care for them and their eyes. They say that your eyes r mirror of your soul, so do take care of them,theyare priceless……

Diet for Healthy Skin

Posted on by
Reply


Diet for Healthy Skin If you have dry skin, you know that lotions and moisturizers help. But can certain dietary choices combat dry, itchy, scaly skin?
“The most important part of the skin barrier is lipids,” “Skin without enough fat in it has a protein predominance and is kind of like a mess made just of twigs with no glue between them.” Water easily escapes through a barrier without lipids, allowing skin to become dehydrated.
Polyunsaturated fatty acids are necessary for the production of intercellular lipids — the “glue” between the “twigs” in the stratum corneum, or surface of the skin. They also have an anti-inflammatory effect on irritated skin. Two types of fatty acids that are “essential” — that is, they must be obtained through the diet — are omega-3s, and omega-6s.
Foods that are high in omega-3 fatty acids include fatty fish like salmon, herring, mackerel, anchovies, and sardines, as well as flaxseed oil, some types of eggs, and grass-fed beef. Evening primrose oil and borage seed oil, which are high in omega-6s, help hydrate the skin and prevent water from evaporating. “If you don’t like fish or are pregnant and can’t eat it, omega-3 supplements are a good option.” says Leslie Baumann, director of the University of Miami Cosmetic Medicine and Research Institute. Most Americans get enough omega-6s through their diet because they’re contained in corn and safflower oils.