Bipasha Basu is t Bollywood actress which has beautiful & sexy body shape and figure. She revealed her body fitness secrets & her fitness mantra for all.
Bipasha Basu shares her fitness mantra
1. Stay hydrated.
2. Watch what you eat.
3. Eat six meals at regular intervals.
4. Eat breakfast like a king and then reduce portions through the day till your last meal, which should be like a pauper.
5. Stay active: it could be anything from going to a gym to indulging in a sport - anything you like.
6. Take the stairs wherever and whenever you can.
7. Invest in a good pair of sneakers.
8. Your meal should be a balance of proteins, carbohydrates and essential fats.
9. Must have a multi- vitamin supplement once a day.
10. Have six cups of green tea a day since its an anti-oxidant and fat burner.
11. For anykind of cardio-vascular activity you do weight training is important. For strengthening of the joints and muscles as well as fat burn.
12. Gym gear is important. For people who exercise. I endorse my own gym attire (designed by Bipasha) for women.
13. Post exercise a massage is important. To relax the mind and body.
14. Think good thoughts - keep your mind clear.
15. Dance. Be a free spirit and enjoy life.
16. Sleep eight hours minimum.
17. Smile more often. A happy mind is a fit mind.
As told to Upala KBR
Courtsey: Times of India.com
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Monday, November 28, 2011
Bipasha Basu is t Bollywood actress which has beautiful & sexy body shape and figure. She revealed her body fitness secrets & her fitness mantra for all.
Imagine improving your bond with your partner, growing together spiritually, exploring patterns and goals within your relationship, and adding fitness to that mix, all together! Sounds too good to be true? Well partner yoga seems to be the answer. Saif Ali Khan, a regular gym guy, got hooked onto yoga when he tried out partner yoga with his girlfriend Kareena Kapoor, already a yoga buff. If you want to try something new with your better half, or want to introduce him or her to the joys of fitness, look no further than this.
What is Partner yoga?
Partner yoga is a method through which two people do yoga together. Partner yoga can be done with any one - husband-wife, and also with corporates where it not isn't about intimacy, but more about team building. It builds bond and trust as some poses require you to trust your partner implicitly.
Objectives of Partner yoga for couples
• To get to know each other on a non-verbal level. This improves the relationship.
• To be able to accomplish the postures you think are impossible.
• Sharing quality time and physical interaction builds a bond and lets the partner know that you are there.
Partner Yoga asanas
Trikonasana – In Trikonasana, the couple stands back to back. Once you feel the back of the partner, open your feet wide apart - at least a meter wide. Both partners should point one of their feet outwards on one side. Raise both arms at a shoulder level. If the couple likes they can hold hands and bend to one side. They can then raise the other arm up and look at the upper hand. Make sure the posture is well coordinated and both partners help balance and stretch in the posture.
Naukasana - Both partners should sit in front of each other. Then, gently bend both knees, hold each other's hand, touching each others’ feet. As you both feel comfortable slowly start stretching your legs. Make sure your partner is feeling comfortable. Sometimes one person is more flexible then the other. Coordination and understanding between the partners is very important for this posture.
Yanasana - One partner lies down on the floor then bends his knees. The other partner comes next to the feet and both hold each other's hands. The person lying down places his/her feet on the pelvic of the standing partner. The standing partner leans forward and the lying down person straightens his/her legs. This posture looks very acrobatic and difficult, but is actually not so tough.
So if these three partner yoga poses have you intrigued then may be it's time to take your relationship to the next level. Partner yoga will help both, you and your partner, strengthen your core, improve muscle tone, boost immunity, and discover new aspects of your relationship. Don't forget to attach a regimin of sorts for long term health benefits, and get started with this stylised partner interactive form of yoga today.
We give you simple exercises to treat lower back ache
Almost everyone suffers from lower back pain at some point or the other. It could be for a variety of reasons and is especially common among adults. It is often caused by overuse and muscle strain or injury.
Here are some simple tips that will help you overcome it better...
- Avoid positions or activities that increase or cause back pain, use an ice pack when needed and take a painkiller only if you really require it. Most lower back pain gets better when you remain active.
- When your pain is getting relatively lesser, you can opt for simple strengthening exercises for your stomach, back, and legs along with some stretching exercises. Exercise not only helps you recover quicker, it also prevents re-injury to your back.
- Remember that you should get active gradually once you're recovering from pain and slowly increase your activity level. Very little activity will lead to loss of flexibility, strength, endurance levels and eventually pain again.
- Avoid sleeping on your stomach because when your stomach sags downward, it arches your back, increases the lumbar curve and gives you pain. Sleeping on your back will be as uncomfortable. Experts, therefore, suggest sleeping on the side with your legs bent at the knees. This minimises spinal stress by straightening the lumber curve. Try and place a pillow under your knee - this pulls your hips upwards, flattening the lumbar curve and reducing the tension in the area.
- Pay attention to how you sit and stand - bad posture is often the main culprit. Don't slouch when you sit and don't hunch when you stand.
Balance and core workout exercises are misunderstood the world over as people think that they only help in developing six-pack abs.
However, outward appearances are a small part of the core and balance workouts. The core actually consists of many different muscles that stabilize the spine and pelvis, running through the entire length of the torso, front and back. A strong base of balance and core workouts prepare you for powerful movement in exercising. Today, Bangalore-based body transformation expert, Wanitha Ashok helps us decode the importance of balance and core workouts
Core exercises improve your balance and stability: Core workouts are most important and least addressed by most. The core is known as the power house of the system as this is where movements generate from .The strong core also protects the lower back from taking impact and allows a person to work efficiently by keeping them injury free. It also improves balance and stability as most core exercises are based on balance engaging the core. With due course of time, stability is improved too.
Core exercises can help tone your abs: It tones the mid section as it's basically an isolation workout of the muscles. It tightly packs the muscles in the abs area and visually gives a feeling of weight loss. And these exercises can be done everyday unlike other weight training exercises. You can chose from 2- 3 different exercises and you will require about 5 minutes of your time to get fit and strong in the mid section.
Strong core muscles make it easier to do most physical activities: The limbs are connected to the core and movements depend on the core, thus filling you up with energy all day long. A strong core can make you work faster, harder and longer.
Tips for being cautious during core exercises: It's good to execute the workout in front on a mirror so corrections can be made in alignment. The most important factor is to activate the abdominal muscle during execution .This can be done by coughing once and holding the contraction that happens when you cough. Square the hips and shoulders to engage the pelvic floor. The basic know hows to align and execute the exercise are very important. Therefore, taking guidance from a qualified fitness professional is important.
Core exercises don't require specialized equipment or a gym membership: We can do core and balance workouts at the comfort of our home at any time. And it does not take much time. No equipments are required to work on strengthening the core. However, performing core workouts at the gym sets the right mood. Beginners must take care to workout under the guidance of the professional trainer as some core exercises require alignment and balance.
Let's look at three at-home core strength exercises:
Super man: Lie face down on the floor with arms stretched. Raise the right arm and left leg above the ground, hold for 3 seconds and relax.
Plank: Lie face down, with forearms and toes on the floor and a straight torso. Set your eyes on the floor. Hold this position for 10 seconds. Relapse.
Supine bridge: Lie flat on the floor with eyes set on the ceiling. Align feet under your knees and hands just outside and under shoulders. Now push your hips up till you have a straight line right from your knees to shoulders. Maintain a straight line posture as far as possible.
Courtsey: Times of India.com
It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don't kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape.
'How to get started' is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitness novices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves...
Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.
Once you have set up a routine, gradually cut down on red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.
One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.
Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.
The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn't very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the 'Dumbbell shrugs' and 'Barbell shrugs' are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.
Aerobics and resistance training
Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.
Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.
Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor - on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.
Time you slipped into your track pants and broke some sweat.
Courtsey: times of India.com
Thursday, June 30, 2011
With AcroYoga, you can feel yourself fly, literally! Established in San Francisco Bay in 2003 by two Californians, Jason Nemer and Jenny Sauer-Klein, AcroYoga mixes three, previously very separate, ancestral disciplines: yoga, acrobatics and Thai massage.
A kind of fusion of styles, AcroYoga is centred around practising yoga poses in the air with a partner, according to the principles of acrobatics and the pressure techniques from Thai massage. This unusual type of yoga helps you realise your dreams of a supple and toned body, as well as reaching a positive state of mind.
An innovative discipline, AcroYoga is catering to a new public – with a more community spirit and dynamic approach.
AcroYoga: everyone into a circle
“Team spirit is at the centre of this discipline,” says Yohann Guichard, an AcroYoga teacher at Beyoga studios in Paris. This is why everyone is arranged in a circle around the instructor. There is an element of play in the opening of the class where everyone introduces themselves by their first name... and then presents a pose that best represents them. The rest of the class adopts this pose in response, by way of a ‘hi there’ – a unique way to make someone’s acquaintance!
Warm ups follow, with a special emphasis on alignment. “To best carry out these positions that hold the partner on the hands and feet, you need to follow some specific skeletal alignment principles to ensure you find your balance,” explains Yohann. The more the body finds its alignment while still on the ground, the easier it will be to practise the AcroYoga poses once actually ‘in the air’.
Flying yoga, in detail
Far from being an individual exercise, learning AcroYoga requires a team of 3 people: the base (bottom position), the flyer (the top position) and the spotter (who ensures the positions are safe). “Emphasis is placed on security in order to create the best conditions for learning,” clarifies Yohann Guichard.
Two main aspects lie at the heart of AcroYoga: the acrobatic and the therapeutic. The acrobatic element involves learning the asanas, or yoga poses, upright or balancing on your partner’s hands and feet. In the meantime, the therapeutic element is based on the stretches, another benefit of yoga, combined with the pressure points of Thai massage, applied by the person in the ‘base’ position.
Most of the time, the session puts emphasis on one of the two participants only. All the same, the meeting of the two people ensures that the therapeutic nature of the practice is assured. How? Yohann Guichard explains, “Acrobatic ‘support’ demands really toned muscles, in contrast to the therapeutic ‘flying’, which is based more on relaxation.’ The two compliment each other and thus benefit both body and mind.
Another aspect of AcroYoga worth noting, whether the participants are big or small, is that the roles reverse. You get to play both acrobat and support. “Of course, we take care to pair up people who are the same size,” Yohann Guichard is careful to point out. Otherwise, ouch!
Good reasons to really go for AcroYoga
You don’t have to be a total yoga bunny, but, of course, that will certainly help. Beginners are accepted and will quickly feel the benefits. This acrobatic type of yoga really strengthens muscles right from the first few classes, thanks to the ‘base’ position. At the same time, the acrobatic part of the class develops suppleness and a more responsive body.
The experts are adamant that: “Though you can feel very apprehensive at first, the first experience as the ‘flyer’ is incredibly liberating.” In the long term, you’ll become more confident in yourself and improve your ability to concentrate.
Monday, June 27, 2011
Best for chest exercise: the push-up exercise
The push-up wins hands down (if you’ll excuse the pun!). While the bench press is a great alternative, most of us don’t lift as much weight in the bench press as we do in the push-up. In one study, researchers found that 66.4 per cent of total body weight is lifted in a full push-up. So if you weigh, say, 65kg, that means you’ll be lifting 43kg, which is probably more than you would normally attempt in a bench press. Also, you will get added challenge for the core stabilizers in the face-down position of a push-up. A quick research fact for you: Truman State University found no difference between dumbbell or barbell chest press efficacy, but recorded less muscle activity in the major chest muscles in a pec fly exercise.
Best alternative exercise: bench press.
Best exercise for glutes: the squat
You are spoilt for choice when it comes to exercises that work the glutes (i.e. your buttocks) – but according to research by the American Council on Exercise, the squat always wins out. The research recorded that the most muscle activity in the gluteus maximus – the main muscle of the glutes – occurred during squats, but only when testers went to 90 degrees or lower. This is because the deeper a squat is, the more muscle fibers it fires in the gluteus maximus. However, when you’re doing squats you should only go as low as you can comfortably – and you should also start with light weights.
Best alternative exercise: The ACE study also found remarkably high muscle activation in the glutes in an aerobics class favourite, the quadruped. This is the exercise where you start on all fours and then raise one leg, keeping the knee bent, so that the lower leg points directly up at the ceiling.
[See also: When's the best time for your work out?]
Best exercise for abs: the bicycle maneuver
Those nice folk at ACE got together with San Diego State University to put ab exercises under the spotlight. Their combined study compared an array of popular tummy-trimming moves – including crunches, reverse crunches and the plank – and the results were surprising, given that many exercise classes devote the entire ab section to crunch-type moves. The results showed that the most muscle activity in the obliques and rectus abodminis – i.e. the six-pack and the muscles of the waist – occurred during the bicycle maneuver, in which a person extends each leg alternately and twists the opposite shoulder towards the knee as the leg comes back in.
Best alternative exercise: Crunch on a stability ball. This is far more effective than any floor-based crunch or curl exercise.
Best exercise for the back: the lateral pull-down
Research in the Journal of Strength and Conditioning Research found that a ‘wide overhand grip’ lateral pull-down was the best exercise to do to get a stronger, shapelier back. And if you’re wondering about the ‘behind the head’ or ‘to the chest’ quandary, bear in mind that the fibers of the lats (muscles in the back) run obliquely – not straight down – so bringing the bar to the chest follows the line of pull more directly.
Best alternative exercise: ‘Single arm bent over’ row with dumbbell.
Best exercise for hamstrings: the step-up, quadruped or ball curl
The ACE study that assessed glute activation also looked at hamstrings, and found that the best moves for hamstrings were step-ups and quadrupeds. However, to improve this set of muscles you could also try a ball curl – which will hone in on your hamstrings in addition to challenging your core stabilizers. To do this, put your feet on a Swiss ball, dig your heels in, lift your body off the floor, and form a straight line from your shoulders to your feet. Then roll the ball towards your buttocks by bending your knees. Pause, then roll out again, and repeat this action until you reach fatigue.
Best alternative exercise: deadlift with straight legs.
Best exercise for upper arms: the triceps kickback
When it comes to upper arms, most people think immediately about the biceps (the ‘Popeye’ muscle!), which runs along the front of the arm. But actually, the triceps is a much bigger muscle, and working it will make the overall appearance of the arm firmer, tighter and bigger. One of the best exercises to do to improve this muscle is the triceps dip – but since using the perfect technique in the dip is so crucial in order to protect the shoulder joints, try the triceps kickback instead, where you can’t really go wrong! To do this exercise, stand side-on to a support with the closest knee and hand on the support. Take a dumbbell in the other hand and bring your bent elbow up to your side. This is the start position. Now straighten the arm, taking the dumbbell up behind you, but keeping the upper arm ‘glued’ to your side. Use the heaviest weight you can, while maintaining good technique, as research found that the medial head of the triceps did most of the work – rather than the whole muscle – when only light weights were used.
Best alternative exercise: Dips. If you decide to do these, get some advice on good technique beforehand.
Best exercise for thighs: the squat or lunge
The exercise that comes out best for thighs in most studies is the squat – and your thighs will be doing more work if you don’t squat very deep. However, to add some variety to your program, and to work each thigh independently (to prevent imbalances), lunges come a close second. Take your lunges to the front, rather than the rear, for maximum thigh involvement.
Best exercise alternative: The step-up.
Best for waist: the side bridge
You often see people in the gym doing side bends with a dumbbell to tone up the waist area. But this exercise will actually shorten the obliques – effectively contributing towards you losing your waist! To tighten the muscles and reduce your risk of back pain, try the side bridge instead. Lie on your side with knees and hips stacked – the top leg directly over the bottom one – and your weight resting on the lower elbow. Bend the bottom leg to a right angle at the knee while keeping the hips on top of one another. Then lift your body up so that your weight is supported by the lower part of the bottom leg and the elbow only. Consciously draw the side of your waist that is closest to the floor up towards the center of your body. Don’t let your bottom stick out, and keep your abdominals contracted.
Best alternative exercise: Sideways sit-ups using a Swiss ball.
Best exercise for hips: the single-leg squat
Here’s an exercise that might not be in your usual repertoire! Research at San Diego State University found that the single-leg squat was the move that most challenged the gluteus medius, or the muscle in the hip. To do this, stand on one leg and extend your floating leg slightly in front. Then bend your supporting leg, ensuring your knee comes over your toe and doesn’t roll in. It’s okay for your torso to hinge forward a little – but don’t even think of doing the exercise with a weight!
Best alternative exercise: Side-lying leg raises.
Best for shoulders exercise: the lateral shoulder raise
The shoulder muscle (the deltoids) consists of three heads: medial, anterior and posterior. The posterior part of the muscle assists in exercises such as the seated row and reverse fly, while the anterior portion is active virtually every time the chest muscles are working (such as in push-ups and bench pressing). But the area that you need to target specifically is the medial head. To do this, try the lateral shoulder raise. Stand with a dumbbell in each hand and lean forward 10 to 20 inches from the hips. Press your arms out to the side with your elbows slightly bent, leading with the little fingers, and stop at 90 degrees. Note that although you are directly engaging the medial head, the anterior and posterior heads will also contribute to this move.
Best alternative exercise: Overhead press.
Doing what’s best for your body
By doing the best exercises for each part of your body, as described here, you will be more likely to improve your major muscle groups. However, you should remember that variety is key when it comes to resistance training – so make sure you always do a variety of exercises for each part of your body, and exercise a number of different parts of your body rather than focus on one particular part all the time.
Friday, April 29, 2011
Friday, April 15, 2011
Kareena Kapoor Photo: Kareena Kapoor is a strict vegetarian who practices 'power yoga' for at least two hours a day! Bebo believes in a strict diet plan along with yoga to shed weight. Wherever she goes, her yoga instructor Payal Gidwani follows.
Aishwarya Rai Photo: Remember Ash's stunning ultra slim look in Dhoom II? . The secret behind her Barbie look was yoga and spiritual meditation along with routine exercise. Ash says she owes a lot to 'Ashtang Yoga' which helps her stay young and fit.
Carmen Electra Photo: Playboy gal Carmen Electra is another follower of yoga. The hottie shapes up naturally with her strict yoga schedule which she believes, works out her spiritual side as well. Electra has also adopted 'Bikram yoga' which aims towards general wellness and stress and tension relief.
Cameron Diaz Photo: Do you want to stay hot n' sexy like Cameron Diaz? The Charlie's angel resorts to yoga to burn off her excess fat and stay in shape. The stunner in fact believes that yoga helps her to stay relaxed by maintaining equilibrium between the mind and body.
Angelina Jolie Photo: The ultra hot Angelina Jolie maintains her place in the top ten list with the help of yoga. She is the busy mom of a little army and Angie looks stunning as ever even after delivering the twins. For her, staying beautiful has become something essential these days as there is always a chance of losing Brad.
Wednesday, July 28, 2010
The simple Surya Namaskar that has been practiced in India for years has recently found a whole lot of takers.
And if you want a good start to your day, what better than the Surya Namaskar, which is known to have a host of health benefits. There are 12 different poses to do in a Surya Namaskar and you're known to have finished a complete round when you've performed two consecutive sets.
Surya Namaskar Benefits:
* You don't need to be doing yoga regularly in order to practice the Surya Namaskar. If performed correctly, this exercise does not strain or cause injury. If performed in the morning, it relieves stiffness, revitalises your body and refreshes the mind. Do it during the day and it will instantly boost you up, practice it after sundown and it helps you unwind.
* Not only does the Surya Namaskar give you a great stretch and keep you fit physically (it is extremely beneficial for your joints, ligaments and improves flexibility and posture), but is also does wonders for your mental and emotional health.
* Surya Namaskar stimulates almost every system in your body - the cardiovascular system because it keeps the heart strong and, the digestive system as well as the nervous system.
* It also makes endocrinal glands like the thyroid, parathyroid and pituitary glands, function normally.
* Practising the Surya Namaskar regularly is also known to ease stress and give you peace of mind besides increasing your levels of concentration.
* If you have trouble sleeping at night, the Surya Namaskar will help you fall asleep without using any external stimulants.