My Fitness Mantra- Ur Guide to Total Fitness

Basic Yoga Asanas For Stomach

2010-02-03T09:56:00.000-08:00

Basic Yoga Asanas For Stomach

Yoga Poses (Asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.

The effects of asana practice are normally quite instantaneous. Then again, in some cases, asanas will reveal their real potency only after patient, long-term commitment to practice. These asanas also help pre-menopausal and post-menopausal women dispose of that intra-abdominal fat. In the process they also lower their risk for some chronic illnesses. Basic Yoga asanas for stomach include:

1. Surya Namaskar – Sun Salutation

2. Pawanmuktasana – Wind relieving pose

3. Bhujangasana – Cobra pose

4. Dhanurasana – Bow pose

5. Paschimottanasana – Seated head to knees pose

6. Uddiyana Bandha – The Abdominal Lift

7. Dandayamana-Dhanurasana – Standing Bow Pulling Pose

8. Uttanasana – Forward Bend or Extension

9. Sarvangasana – Shoulderstand

Surya Namaskar is best done in the early mornings, since the morning and evenings the sun tends to radiate more ultraviolet rays. Even in the Western world, medical practitioners are making use of suns rays as a powerful therapeutic agent. This is more so in the treatment of diseases. is a flowing process of Yoga poses and breathing techniques. It helps burn abdominal fat, lends elasticity to the spine and limbs while enhancing breathing capacity.

Essentially, Surya Namaskar consists of twelve spinal positions. Each one stretches a variety of ligaments and gives different movements to your spinal column. This is because it is bent, alternatively, forward and backward with deep breathing.

However it is important to be kind to oneself when practicing yoga. It is important to go slowly, particularly at the start. Just as importantly, listen to your body. Your body knows what it can do and how far it can go. If it your body tells you to stop, then you must stop there an d then. Never push your body. Remember that Yoga is far from a competitive sport where you earn points for tying in with a picture in a book (or on a website). If you push your body too hard, you will definitely not enjoy your practices. Further, you might even harm yourself. As far as possible, in Yoga work with an experienced and qualified teacher. You can also use books, videos and websites to supplement your classroom instruction. Above all, stick to your practices. Don’t give up too soon. Remember, practice makes perfect and you will feel better.

Have An Ageless Body & A Timeless Brain.

Thanks,

ajaya

The Most Hazardous Fat On Your Stomach

2010-02-01T14:58:00.000-08:00

The Most Hazardous Fat On Your Stomach : Understand Your Fat Belly

Most of the people I know are worried about their growing stomach and the continuous fat deposition on it. While we are living in a age where sporting a six-pack abs is a style statement still most of the people are having a big round stomach, while others are start gaining it. But it’s a good sign that now most of them are considering this growing stomach as an indication of future medical complicacies and that true.

While most of the people are doing numerous activities to keep their stomach in shape, I come up with solution through YOGA.

Beginning with this post in a series I will post some of the most simple and most effective “Yoga Asanas” to control your stomach and lead a fore ever youthful life.

Lets understand the basics of fat on the belly:

The most hazardous fat is buried around the organs, deep within one’s belly. Also, when stress levels are high, abdominal fat goes up. Abdominal fat works differently from fat in other parts of the system. This fat has more blood supply besides having more receptors for cortisol. This is a stress hormone. Cortisol levels increase and decrease all through the day. However when one is under continual stress, the amount of the hormone produced remains high. With high stress and, subsequently, high cortisol levels, there is more fat set down in the abdominal area as there are more cortisol receptors there.

Yoga poses (asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.

In a series of post I will share "Basic Yoga for Stomach" with all of you.

Have An Ageless Body & A Timeless Mind.

Ajaya

I Am Back

2010-01-31T09:09:00.000-08:00

Dear Friends, Readers & Fitness Enthusiasts,

I am back again after a year and again in my fitness practice with full enthu and will share a great pool of knowledge with all of you ppl who are continously working out to build the best body and most agile mind.

Have an Ageless Body & a Timeless Mind.

Ajaya

Are you feeling Tired ? Have an IRON rich diet.

2008-06-23T07:00:00.000-07:00

Have an Iron reach food and leave your tiredness to live a life full of Energy.

As I have wrote in my last blog what really cause the constant tiredness in our body, thats causes due to Iron deficiency.

So, here I am giving you an Iron reach diet, so that you can have enough energy in your body and live every day & every moment full of energy.

Breakfast bytes

~ Breakfasts could include porridge of rice flakes, garden cress seeds or muesli (a popular ready made breakfast cereal that contains cereals, nuts and dry fruits).

~ A savoury preparation of rice flakes (masala poha) also works.

~ A vegetable sandwich made with green chutney (prepared from coriander leaves or mint leaves or curry leaves, coconut or groundnuts along with amla) and slices of tomato and cucumber has lots of iron.

~ Have a glass of citrus juice or a citrus fruit like orange or sweetlime.

Mealtimes

~ Your main meals should contain a green leafy vegetable every alternate day and a salad either at lunch or dinner.

~ Cauliflower leaves are much richer in iron as compared to other green leafy vegetables and should be consumed more often.

~ Eating an amla along with your meal or drinking a glass of fresh lime juice half an hour after the meal is beneficial, as it helps increase the absorption of iron.

~ Non-vegetarians should include fish in one meal, and meat or poultry as a garnish to a vegetable dish in the other.

Snack time

~ Iron rich snack choices include dates, figs (anjeer), jaggery based chikki or garden cress seeds or ahliva ladoos.

~ Tea and coffee contain tannins, which form insoluble complexes with iron, thereby preventing its absorption. Hence, they should not be drunk along with or immediately after a meal.

Practicethese simple tips and you will feel just fit and fine.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

Do You Constantly Feel Tired ???

2008-06-19T09:26:00.000-07:00

Do you constantly feel tired?

Do you feel perennially exhausted ?
Do you sometimes experience breathlessness and palpitations?

Does your skin turn pale often?
It could be due to iron deficiency, a common problem amongst the youth today.

Causes of IRON deficiency

~ A low intake of iron rich foods.

~ Predominance of non-heme iron in the diet, an iron type that is not easily absorbed by the body. The other type is heme iron, which is easily absorbed.

~ The absence of iron absorption enhancing factors like vitamin C, meat, fish or poultry.

~ Prevalence of infections and worm infestations.

Types of dietary iron

~ Non-heme iron, which is the insoluble ferric form, is present in vegetable foods.

Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.

Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.

The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.

~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.

Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.

On an average, about 15-35 percent of heme iron is absorbed by the body.

Enhance iron absorption

~ The presence of vitamin C rich foods at a meal enhances the absorption of non-heme iron; vitamin C converts the insoluble ferric iron into its soluble ferrous form, which can be easily absorbed.

These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.

~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.

~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.

~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.

Vegetarians versus non-vegetarians

Although vegetarian diets tend to be lower in iron than non-vegetarian diets, vegetarians do not have a greater risk of developing iron deficiency anemia.

So, whenever u feel tired on regular basis, then better you look into your food and make it a IRON reach one. That helps you in having life full of energy and you will live a happier time.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

What should you eat before a workout?

2008-06-03T01:30:00.000-07:00

What should you eat before a workout?

Planning to include an exercise schedule in your to-do list of things? Good.

Now comes the tough part. What should you include in a workout session? Ideally, exercises should be instrumental in building up your stamina and toning your body.

And what should you eat before and after a workout session? Well, that's our focus for the week.

To begin with, always remember this thumb rule -- exercising on an empty stomach is detrimental. However, eating too much just before a workout session isn't good either. Don't eat anything at least 30-40 minutes before you decide to exercise.

Yoga experts believe people should avoid drinking or eating anything at least for an hour before a session. Always have water an hour before an exercise session. And yes, sipping water in small quantities throughout the workout is permissible.

What should you eat before a workout? Ideally, a simple fruit should do the trick. You don't want to feel too heavy but you don't want to feel too hungry either.

However, if you find it difficult to start your day without tea or coffee, don't stop yourself. But wait for at least 40 minutes after your tea/ coffee before you start exercising.

On the other hand, all those corporate executives who prefer to hit the office gym after a hearty breakfast -- say one comprising of bread, eggs and fruit -- need to wait for at least two hours before they can work out. In fact, an ideal pre-workout meal is a combination of carbohydrates, fibre and protein.

An ideal pre-workout Indian breakfast can comprise of a bowl of poha or upma, fresh fruit and a glass of milk topped with almonds. Those of you who are allergic to milk can consume a cup of tea or coffee.

Alternatively, you can opt for a bowl of milk and cornflakes, eggs on lightly buttered toast too.

A post-workout meal should be light. Ideally, this meal should be consumed within two hours of the exercise. Don't remain hungry for too long after an exercise session.

This meal should contain protein, complex carbohydrates and healthy fats too. A vegetable sandwich or a fish sandwich (use wholegrain bread) with fruit or fresh fruit juice should do you just fine.

And yes, before you start your exercise schedule, don't forget to consult your doctor.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

YOGA : How to Do It ???

2008-05-24T07:36:00.000-07:00

YOGA

Yoga has become a religion, its no more the ancient art of spiritual enlightenment practiced by Hindu yogi. It has become the New Age Mantra for the Modern Man to keep himself most energetic and agile to emerge as a Winner in both his Personal & Professional Life, after all a Healthy Soul become a True Winner in every spear of Life.

So in this high-stress, extremely competitive world every one needs to take care of their health and keeps their mind and body perfectly fit. And YOGA has emerge as the best tool for this supreme fitness. And over these years it has achieved the popularity that nothing else has gain all over the globe. Yoga has become a Brand over these years.

This blog is for those people who wants to make this powerful four lettered term "YOGA" their DNA for a healthy and successful living.

How to do Yoga?

The first thing to say in an article about yoga is that, if you are a beginner, do not do it at home by yourself. First join a class, pick up some of the basic techniques and postures and then replicate them at home if you want to.

Most yoga instructors caution that you should let the innumerable books and videos that are now available about doing yoga at home be learning supplements rather than a sole resource.

Everyone knows nowadays that yoga can be a rigorous workout. Not only does it help you lose weight and become fitter, people have claimed it clears their minds, helps them concentrate and, if you are into that kind of thing, regulates their 'chi' or life energy, making them more vitalized.

Yoga is also great if you're pregnant; it'll keep you limber, and the deep breathing exercises will not only help during labor, but will also come in handy when you need to stay calm and not panic during the stress-ridden first six months of your baby's life.

The most popular kind of yoga today is Hatha Yoga, a broad category of yoga that uses physical postures -- this includes most kinds of yoga practiced at the yoga centers and gyms that have sprung up all over the country.

Asanas, which are taught in Hatha Yoga, are only one 'limb' or part of yoga; the other seven are Yamas (restraints), Niyamas (observances), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi.

By exploring the first seven parts of yoga, teachers say our attitude to the outside world changes, becomes more compassionate and more focussed, until soon we start to focus inwards until we reach Samadhi (enlightenment).

Spirituality aside, yoga is also a great way to get back into shape. You don't have to be of a particular age group, at a specific athletic level, or even very flexible to do yoga.

Flexibility will come with practice. You can choose to attend a yoga class according to the fitness level you are at (although, even if you are very fit, you should still start off with a beginners' level class to learn the basic postures).

Iyengar yoga, named for yogi B K S Iyengar, emphasizes body alignment, and holding set postures rather than flowing from one into another, as with most other types of yoga. It is a kind of Hatha Yoga, and uses props like blankets, blocks, pillows and chairs.

A lot of emphasis should given on Pranayama, the technique of breathing. For instance, Suryabheda, in which you breathe through your right nostril and exhale through your left, energizes you by activating your chi and keeps it flowing. Kapalbhati is another breathing exercise, which some expert say can help combat such ills as diabetes and asthma.

Other kinds of yoga are Ashtanga Yoga, a kind of 'power yoga' that consists of a series of asanas and can be quite physically demanding. Kundalini Yoga uses breathing techniques in conjunction with postures, and a more recent kind of yoga is Bikram Yoga, created by Bikram Choudhary, which is practiced in a hot room, based on the theory that heat can loosen muscles and cleanse through sweating.

If you are a beginner to yoga, you may want to start with a basic Hatha Yoga class, but of course as long as the instructor is experienced and willing to work with you, you can pick a beginners' class in any type of yoga -- just make sure that you have the positions down well before you attempt to do them at home.

Whether you're looking for a spiritual awakening or just want to feel good after a workout, whether you've got hours to spare every day or only 20 minutes in the morning (morning is the best time to do it anyway, since you should only do yoga on a relatively empty stomach for obvious reasons), give yoga a shot -- these deceptively simple postures could change your life in ways you won't expect.

Have an Ageless Body and Timeless Mind.

Thanks,

Ajaya

Safety In Mobile Phone Use

2008-05-22T09:50:00.000-07:00

As mobile has become the most essential part in our life, with all it's convenience it has also some dangerous effect on our mind and body.......so please be careful!!!

When you try to call someone through mobile phone, don't put your mobile closer to your ears until the recipient answers.

Because directly after dialing, the mobile phone would use it's maximum signaling power, which is:

2watts = 33dbi

Please Be Careful (Save your brain)

Please use left ear while using cell (mobile), because if you use the right one it will affect brain directly.

This is a true fact from Apollo medical team. Please convey it to all your family, friends and well wishers .

Have an Ageless Body and Timeless Mind.

Thanks,

Ajaya

10 Tips To Gain Weight

2008-05-19T09:39:00.001-07:00

Are U Skinny ???..... Here's TEN SOLID TIPS to GAIN WEIGHT

Everyone talks about weight loss, but what about those who are desperate to gain a few kilos?

"I am only 50 kg weight!" complains one of my friend, who has tried all kinds of remedies including high calorie weight gain powders, liver tablets and weight gain drinks, but nothing works till I suggested him this 10 Solid Weight Gaining Tips.

Before we tackle that, though, let us first understand how do you know you are underweight? Simple, calculate your Body Mass Index. If it is less than 18.5, you are underweight.

Your BMI or Body Mass Index is your weight in kilos divided by the square of your height in meters. (The normal BMI is 18.5 to 24.9).

There are numerous supplements in the weight gain market that might help increase daily caloric intake, yet they have no benefits when compared to smart food choices.

The basic principle of weight gain is simple: You need to consume more calories than you expend. Follow these 10 tips.

Tip No - 1 : Eat More Calories

This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

Do the math. Eat larger portions and eat at least five meals a day.

Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.

Tip No - 2 : Make Smart Food Choices

For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.

Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

Tip No - 3 : Protein is Important

Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.

Tip No - 4 : Take High- Calories Snacks a Lot

Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.

Tip No - 5 : Fluid Helps Too

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

Tip No - 6 : Intensify Your Work-Out

Aerobics are great, right? Not for weight gain!

You need to exercise really hard and intensely to gain muscle mass.

Tip No - 7 : Weights are the Way to GO

Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.

Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.

The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

These exercises are best done under supervision, but they don't need machinery.

Tip No - 8 : Space Out ur Work-Out

If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.

Tip No - 9 : CREATINE

Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.

More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.

Tip No - 10: Be Consistent

It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.

Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.

Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.

So, Friends don't worry if u have a weak or skinny body now, just follow these tips and remember the key to a healthy body depends on your 3 habits : Eating Habit, Sleeping Habit and Regular Work-Out.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

Lose Weight & Remain Healthy : By Cardiovascular Exercises

2008-04-27T11:14:00.000-07:00

Lose Weight & Remain Healthy : By Cardiovascular Exercises

Do remember that merely losing weight is not enough.

You need to keep healthy too. In order to do so, you must include cardiovascular exercises -- this means exercising the heart and lungs -- in your fitness regime.

You can opt for walking, jogging, cycling, rowing, swimming, aerobics, cross-training (a movement of akin to cross-country skiing, this is replicated on a machine at the gym) or even go dancing.

Here are some facts you must know about cardiovascular training.

Your basic aim must be to increase your heart rate to a certain level for a certain amount of time. To figure out the heart rate that you should achieve (for a moderate exerciser), just subtract your age from 220 and divide the number you get by 70-75 percent.

For example, if you are 25 years old, 220-25 = 195. And 70-75 percent of 195 is 136-146.

This will give you the range/ level at which you should exercise.

If you are not a mathematics person, simply ensure you can carry on a conversation while doing that particular exercise. If you start puffing or gasping for air, you know you are doing it wrong. At the same time, do not walk or work out at such a slow pace that all you are doing is talking!

Try to sustain your stipulated heart rate for 30 minutes, three times a week initially. Then, gradually increase it to 40 minutes. Walk or jog for a half hour at least to increase your heart rate around three to four times a week.

In the long run, this will increase your stamina/ energy levels and BMR (Basal Metabolic Rate). At the same time, it will decrease your blood pressure and cholesterol levels.

BMR is the rate at which you expend energy at rest. This means you are burning calories even while watching television. The best part is, you will burn fat as well, hence losing weight.

Cardiovascular exercise or endurance training will increase your stroke volume (the amount of blood pumped by the heart in one beat). This will, in turn, reduce your resting heart rate (heart rate when you are not exercising). The normal resting heart rate for adults is between 60-80 beats per minute. If it goes below 60, it is even better. The lower your resting heart rate, the better.

How to check your resting heart rate: Keep your palm facing upwards. Place three fingers (not the thumb) on your wrist, on the side towards your thumb. Slightly press down to feel for a pulse. Count your pulse for 15 seconds and multiply that number by four.

Quick tip: It is better to sustain a moderate heart rate for a longer duration of time than to increase the intensity/ level of exercise for a shorter while.

So Run, Jog, Swim, Cycle or Dance -- just get your heart going and feel great!

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

How To End Your Daily Workout : STRETCHING

2008-04-23T08:44:00.000-07:00

End your workout with 10 minutes of stretching.

This area is often overlooked by men. It is extremely important to stretch as it opens up the worked out muscles, preventing stiff joints and soreness.

Following are few stretching techniques to open up your muscles.

Toe Touch

Stand and slowly bend forwards from the hip reaching down for your toes. Hold on to your legs without bouncing.

The stretch should be held for 20 seconds.

You should feel it in your back, hips and back of the legs.

Chest, Biceps and Shoulder Stretch

Stand and link your fingers behind your hips. Raise the arms as high as possible pushing the chest out to the front.

Hold for 20 seconds.

Back Stretch

Link your fingers to the front. Now push the hands forward and round your back towards the back wall. Feel the stretch all over the back.

Quadriceps stretch

Bend your right knee and pull the heel into the hip with your hands. Repeat with other leg. You will feel a stretch in the front of your thighs.

Abs Stretch

Lie on your tummy. Prop yourself up on your elbows. Push the elbows into the floor and backwards while pulling your torso forwards and upwards. Feel a stretch in the tummy.

Relax with your face turned over to one side for 2-3 minutes relaxing your breathing.

Follow the above stretches after your daily workout and relax your muscles, so that next day you can again charge them up with out any strains.

Have an Ageless Body & Timeless Mind.

Thanx,

Ajaya

New AGE Workout : Phase- III mainly for Back, Hips & Ur Tummy

2008-04-19T01:50:00.000-07:00

Friends this is the last phase of New Age Workout Techniques, in the last two phase I have explained about the techniques for Upper body parts and lower body parts along with ABs. In this post am explaining about how to work on your Back, Hips and ur Tummy and to have that balance body you have to trim these parts other wise u will end up in a unbalanced one.
New Age Workout: Phase - III

Its all about balance, strength and flexibility. These exercises give you an edge over the typical bulked up, stiff gym guys!

1. Hip and Leg Lift: A Pilates based exercise that works the Back, Hips and Thighs.

Sit reclined fingers turned towards your body with your legs extended straight out in front of you. Lift yourself up till your body is in a straight diagonal plane. This is the start position. Lift the right leg up as high as you can and as you lower it down, lower your hips towards the floor without letting them rest the floor. Keep alternating legs.

Do 16 reps, rest and repeat.

2. The Swan on the Ball: Lie with your Tummy on the Ball.

Straighten the legs out to the back. Link your fingers under your chin, nose pointing down to the floor. Squeeze your back muscles and lift your chest up as high as possible. Lower and place your hands on the floor. Now lift both your legs off the floor squeezing your lower back muscles. Lower the legs and then repeat from the upper body move.

16 reps, rest and repeat.

Here the New Age Workout Technique ends and follow this exercise regime and very soon you will have a beautiful body with balance, strength& flexibility.

In my next I will explain about how to end ur daily exercises.

Have an Ageless Body & Timeless Mind.

Thanx, Ajaya

New AGE Workout : Phase- II mainly for Abs & Lower Body

2008-04-17T02:53:00.000-07:00

Friends in my last blog I have talk about the New Age Workouts and which is still continuing. In the last post the three exercise that I explained that mostly for your upper body parts, but the three exercises that i am explaining here are mainly for your Abs and lower body parts like hips & thighs.

As it is essential to have both our upper & lower body banaced to have an excellent body this New Age Workout techiques takes care of each and every part of your body, thats why these are widely popular these days and mostly it will helps you develop your Abs easily.

New Age Workout: Phase - II

Its all about balance, strength and flexibility. So here we use the ball, only for todays exercises. These exercises give you an edge over the typical bulked up, stiff gym guys!

1. Lunges: Works your Quadriceps, Hips, Inner and Outer Thighs

Balance yourself on your left leg and place your right leg on the ball, keeping it close to your left leg. Now extend the left leg to the side rolling the ball out and simultaneously bending your left knee, pushing your hip backwards. Straighten the leg and bring the ball back in towards the left leg.

16 reps rest and repeat. Then change legs and do 2 sets.

2. Pass the Ball Abs: Works the Upper and Lower Abdominals

Lie on your back, holding the ball in your hands overhead. Raise your legs straight up to 90 degrees. Now raise the ball up to pass it onto your legs. Grip the ball between your feet and lower your legs till they are about 30 degrees off from the floor. Lift the legs up again and pass the ball to your hands. Take your hands back to the overhead position and repeat.

Every time you perform a lifting move, you will be using yoru abdominal muscles. Contract them hard.

Do 16 reps, rest and repeat.

3. Obliques: Works the Oblique Abdominal muscles that criss-cross in front of your Tummy.

Sit on the ball and very slowly roll out till your lower and middle back are supported on the ball. Link your fingers behind your head. Lift and twist your body towards the left leg, squeezing your tummy muscles. Lower to start position and repeat.

Work one side at a time. Do 16 reps then repeat the other side.

By doing this exercise on the ball you are challenging your balance and stability which makes the exercise tougher to do that on the floor.

Have An Ageless Body & Timeless Mind.

Thanks,

Ajaya

New AGE WorkOut : Simple Exercises to have an Edge with Balance, Strength and Flexibility

2008-04-16T11:10:00.000-07:00

Whenever we saw people having body with solid cuts, we wonder how many hours he must be spending in a gym, and when we saw a person having that kind of body but have the ultimate flexibility we start work in our brain is that really possible. A Body with both Strength and Flexibility what every one wants because that is the sign of a perfect balanced body. But very few people have that idea how to build it. And in getting that most of the people end up spending hours in the gym and as a result if at all they gain strength they have loosened their flexibility.

Any one who have seen the body of Bollywood Superstar Hritik Roshan, he/she doesn't need to explain whats a body with strength & flexibility is. The cuts on the chest, biceps, shoulders shows the ultimate strength while his dance moves may it be from latest Crazy4 or Lakhya or Koi Mil Gaya shows the ultimate flexibility one can have.

As in this section of my blog I am explaining about simple exerises that you can do at your home with few things and can become the owner of a very beautiful body and can become envy of any regular gym guy.

This ultimate balanced body can be built at your own mini Gym with New Age Workout Techniques. You doesn't required high power machines for that only a tube and a ball can give you that strength and flexibility.

There are in total Eight exercises in this New Age Workout Techniques. In this blog I will train you about the first three for which you need a tube only.

New Age Workout : Phase - I

These exercises give you an edge over the typical bulked up, stiff gym guys!

1. Bicep Curls: This works your biceps and balance

Stand on the center of the tube with one leg. Keep the other knee raised. Hold both handles of the tube in your hands, arms by your sides and palms facing forwards. Bend your elbows and bring your hands to your shoulders. Lower to start position.

Do one set of 16 reps, rest and repeat standing on other leg. To add to the challenge, raise the knee up and down.

2. Triceps Extension and Calf Raise: This exercise works your triceps, calves and seriously challenges balance and coordination.

Hold the tube in your hands as shown in the illustration. Stand with your feet hip distance apart and tummy muscles tight. Make sure your back does not arch. Perform the triceps extension and calf raise simultaneously.

Lift the top hand, till the arm is straight up towards the ceiling, pulling at the tube. Gently lower. At the same time, come up on your toes, lifting your heels as high as possible, squeezing your calves and gently lower.

Try not to touch your feet to the floor as you come down.

Do one set of 16 reps, rest and repeat with the other arm.

3. Lateral Raise: Works your shoulders

Stand on the tube with your feet wide apart. Cross the tube, holding the opposite handles in the hands, palms facing each other. Raise the arms out to the sides till they are in line with the shoulders and no higher. Slowly lower.

Do One set of 16 reps, rest and repeat.

The rest of the five exercise I will explain in my next Blog. You can have an advance edge over any gym going body builder the only thing required is you motivation to be the owner of a strong and beautiful body and you should be regular in your workout otherwise it will not help you.

Have an Ageless Body & Timeless Mind

Thanks,

Ajaya

STRENGTH TRAIN : Pumping Your Muscles into Large Size and Adding Strength

2008-04-15T11:28:00.000-07:00

Strength Train:

This is the most basic and important form of exercise where we will focus on our large muscles pumping them into larger size and adding strength. A beautiful body signify with its size, cuts and strength. Thats why first you have to go through these 3 simple exercises and work out on your body's basic parts like chest, shoulder, biceps, thighs, hips and back muscles. These are the base form of your body which make it the most beautiful one.

1. Squat: Works the thighs, hips and calves.

Stand with your feet a little more than hip distance apart, toes and knees facing forwards. Link your fingers and raise your arms forward to about shoulder height for balance. Now slowly, push your hips back and lower yourself till your hips and knees are in a straight line. Imagine that you are trying to sit in a chair placed far behind you. Press your heels into the floor, squeeze your hips and thighs and push yourself up to standing position, but don't lock your knees.

Do one set of 16. Rest and repeat.

2. Push Ups: Works the chest, triceps and shoulders.

Lie on your tummy. Place your hands wide apart, in line with your shoulders, elbows bent and fingers facing forwards. Now push yourself up on your toes. Your body should be in a straight diagonal line from head, shoulder, hips to toes. Arms will be straight but not locked at the elbows.

This is the start position.

Gently bend your elbows and lower your chest towards the floor, all the while maintaining your body in a straight line. The back should not sag downwards. Once you go as low as possible, "push up" to the start position.

Do one set of 16. Rest and repeat.

3. Bent Over Rows: Works the large back muscles, back of the shoulder and biceps.

Get into a lunge position, Dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upwards and backwards in a rowing motion. Slowly lower the arms back to start position.

Do one set of 16, rest and repeat. The 5 kilo dumbbells might seem a bit light, in case of which try a heavier pair.

So friends these three simple exercise will work on every part of your body and it is very effective for beginner as it will give a bigger shaped muscles that will motivate both your body and heart to keep on working to have the best body. And remember repeatation is very important, going for as much as you can in one stretch will never going to help, only u will injure your joints in that way.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

Warm Up - The Most Essential Before Starting Your Exercise

2008-04-14T07:09:00.000-07:00

The Warm Up:

Most of the beginners never give any importance to warm-up the body before getting in to the daily dose of fitness exercise. Same thing happens with teenagers who are new to fitness. They have high enthusiasm and they get them selves into exercises directly which will give negative response to our body.

Our body is made to endure a huge amount of load both physically and mentally but that endurance capacity has to be built with proper training. And in order to train your body first you have to refresh every single muscle in the body and that can be done by warming up.

Jog lightly on the spot for about 7 minutes OR take a walk around your building OR climb stairs. Pick whichever works for you. Keep the pace medium.

The warm up will loosen and prepare your muscles for the exercises to follow. Never skip the warm up or you may be liable to injure your muscles and joints. If you have done your cardio just before the following exercises, you can omit the warm up since your muscles are well warmed already.

So, my friends never skip this few minutes process of warming-up of your body, because only this can make your body to ready for the next level of physical activities . And when u will build health muscles you will definitely owned the most beautiful body and mind.

Have an Ageless Body and Timeless Mind.

In my next post I will explain about Strength exercises both Traditional & New-Age.

Thanks,

Ajaya

Health is Wealth: Excellent Full -Body Workout

2008-04-13T11:33:00.000-07:00

Health is Wealth….that’s the bottom line…in this fast moving world each one of us on the run to achieve our career dreams, forgot to take rest, forgot to take care of our health and finally most of the people when they are about to reach the pinnacle of their career success, they feel something is aching below their chest… while others find their body is trembling and they can’t take any more stress…while others lose their sleep….and others find no fire in their desire …..and at this moment they land themselves in such a situation they neither reach that professional success which is just steps away or if at all they reach they can’t bear the heat and have to leave with a heavy heart and rest of the life spend with pills, tablets and doctor’s prescription…that’s very moment they feel that if they would have taken care of their health at the right time then they must have conquer many such empires in the corporate worlds.

I have saw many people who neglect their health and finally they became walking hospital beds carry many high sounding medical problems like diabetics to cardiac problem to hyper tension to acute stress and making these name very common day by day. For this I am working for a long time with my friends, with my colleagues and spreading the Fitness Mantra in them so that just a half-an-hour to an hour exercise will gives u a life without regret …a life with the best winning edge..and u will be an Emperor winning every single game in your professional and professional life with an ageless body and timeless mind.

For guiding all my friends out their here I have started my blog where I will suggest u very simple ways how to keep ourselves fit not only our body, but our mind and soul. It’s very simple just give 30 minutes to an hour a day and live forever like an eighteen year old.

Excellent Full-body Workout

There are a number of fascinating trends and pieces of equipment in the fitness world that can help give your body the sculpted look, along with strength, stamina, flexibility and balance.

Here's a workout that combines the traditional with the new cutting edge workouts.

Your mini gym will need:

1- Dumbbells (5 kilos to start with)

2- Stability Ball

3- Resistance Tube

4- Training shoes

5- A mat

The Excellent Cardio Challenge:

Cardio is very important to burn excess fat, build stamina and make your heart and lungs strong. It also improves speed and makes you agile.

To challenge your body, the cardio activity should be as variable as possible, so pick a different exercise everyday. Start at a medium pace for seven minutes to warm up the body before you get into the cardio work. The activity should be performed for 30 minutes at a brisk non-stop pace. Every week, you must increase time by five minutes, till your reach 50-60 minutes.

You do not have to do the cardio before the rest of the workout. Cardio can be done at any time since it has nothing to do with the other exercises. So base it as per your convenience.

1- Power Walk

2- Cycle

3- Swim

4- Aerobics

5- Skipping Rope (do this in sets, since it is not possible to go on for 30 minutes continuously)

6- A sport like football/tennis/badminton

Today its about basic things that you need at your home I have mentioned and as Cardio is the exercise to be given highest importance.

In my next blog will explain about how to warm up your body and later on both traditinal and new-age techniques to have a healthy Body and Powerful Mind.

Thanks,
Ajaya