working out regularly

Trouble working out regularly Well, this is one problem that a lot of people have and the truth is that various individuals handle it differently. Most of them will simply not go to the gym regularly but let us not do that as we all know going to the gym is both health and has a lot of positive impacts on our lives.The simplest way to go more often to the gym is to actually go more often to the gym. Drive up to your desired workout facility and walk in. It is not actually important if you do 20 minutes or 2 hours of weight lifting or whatever routine you are into. The important thing is being there and with time passing you will notice that your motivation and workout intensity will continuously increase. Next we recommend that you plan a schedule. Lay out how long your workouts will be and what exercises you will do. To put it simple, write down what body parts you will work out in what days.One thing that few people do not realize is that watching movies or various shows is a great motivation. For instance, I always start getting back my will to workout when I play a fighting game on my PS2 or when I watch a professional wrestling match on TV or Internet. Find what motivates you and makes you want to go to the gym. Commit yourself to getting better about making your gym going days more regular. You will first need a commitment towards yourself in order to be successful in everything.

Reduce Weight Naturally

Reduce Weight Naturally
In ayurveda, Charak Samhita describes eight different types of bodies that are disease prone. Out of these, the obese body is described as the one afflicted with the most diseases and troubles. Obesity is the condition or physical state of the body when excessive deposition of fat takes place in the adipose tissue. Extra fat puts a strain on the heart, kidneys, liver
and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like coronary thrombosis, high blood pressure, diabetes, arthritis, gout, liver and gall bladder disorders. Chief cause of obesity is overeating, irregular eating habits and not following the rules of eating or mixing non-compatible food items in one meal. To decrease weight and get rid of obesity three things must be kept in mind:
Controlling eating habits.
Regular exercise.
Avoiding the causes of weight gain Diet recommended to lose weight
Early morningJuice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
BreakfastWheat or Mung bean sprouts and a cup of skimmed milk.
MidmorningA glass of orange, pineapple or carrot juice.
Lunch
Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables
Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.
Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.
Mid-afternoon
Coconut water
Dry fruits
Lemon tea
Fresh vegetable soup
Dinner
Whole grain bread or chapatis
Steamed vegetables
Seasonal fruits except banana and apple. Home Remedies for Losing Weight
Increase the quantity of fruits and vegetables and low calorie foods.
Avoid intake of too much salt as it may be a factor for increasing body weight.
Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as they are rich in fat.
Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.
Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.
Regular intake of carrot juice.
Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.
Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in loosing weight.
Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions.Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken with hot water early in the morning. A teaspoonful of fresh lemon juice may also be added.
Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice of half a lime in a glass of lukewarm water.Dosage: Take several times a day at regular intervals.
Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Exercise is an important part of any weight reduction plan. It helps to use up calories stored in body as fat.
Walking is the best exercise to begin with and may be followed by running, swimming or rowing.
The gum of Commiphora Mukul called 'guggulu' is the drug of choice for the treatment of obesity. Preparation of Home RemediesAccording to ayurveda home remedies are prepared in the same way and with the same purpose as other ayurvedic medicines. The main aim is to obtain the maximum therapeutic benefit while making it palatable.Some common methods of preparing home remedies are:
JuiceThe juice may be taken from the fresh leaves, flowers or stems of the herb. The part of the herb used should be crushed or ground in a mortar and pestle, to make a paste. This paste should be put in a piece of cloth and squeezed to take out the juice.Dosage: One to two tablespoons twice a day.
PowderDried herbs are used for powders. The herbs are usually dried in a cool, shady and well-ventilated place, although some herbs are dried in direct sunlight. The herbs are then ground into a fine powder and stored in a dry, airtight bottle. The powder may be taken with water, or if specified, with milk or honey.Dosage: Half to one teaspoon twice a day
DecoctionA decoction is prepared by boiling the herb in water (ratio: 1 part herb to 16 parts water). The herbs are broken into pieces and soaked in water overnight. This mixture is then boiled until it reduces to one quarter of the original volume. It is then filtered and stored in a glass bottle.Dosage: One to two tablespoons twice a day.
InfusionHerbs are soaked in water to make an infusion (ratio: 1 part herb to 8 parts water). Hot infusions result from adding herbs to hot water, or gently heating but not boiling the mixture. This is strained and taken internally. Herbal teas are forms of hot infusions. Cold infusions are made from soaking the herb overnight. Honey can be added.Dosage: half to one cup once or twice day.
PasteA paste can be made from either fresh or dried herbs. The flowers, roots, stems, leaves or bark are ground and mixed with water. Pastes are mainly used for external application, in cases of cuts, burns and swellings. The paste should be thick enough to be applied in a layer to the skin.
TabletsThe herbs should be first dried separately and then mixed together in a powder form, in fixed proportions. Water or herbal juice can be added to this powder to make a paste, from which tablets of a specific size or weight are made. Tablets remain potent longer than juices, powders, pastes or decoctions.

Dosage: 1 or 2 tablets twice a day.
Medicated ghee and oilGhee is cooked with herbal juices, decoctions or pastes. The ghee should be heated with the herbal mixture at a moderate, controlled temperature. High temperatures can easily burn the ghee or oil, destroying its effectiveness. Medicated ghee and oils are either used internally or massaged externally

.Dosage: Half to one tablespoon.

my 15 days to fitness

I woke up this morning and decided..it was time. I have been neglected myself and my fitness goals for over a month now. I have been so wrapped up in all my businesses and my online product, I have really let myself go. But I made the decision, NO MORE! I need to come first, I DESERVE to come first and now is the time.There are 15 days until Christmas and I am setting some goals and be very specific.1. I will track all my meals on sparkspeople and will plan my meals the night before OR at least post my meals on my blog.2. I will keep my calories above 1600 calories every day.3. I will do 2 days of intervals on the treadmill, 2 days of boot camp and 2 days of my own strength training routine each week.4. I will only allow myself a cheat meal after I have eaten 100% clean for 4 days!5. I will not let my work get in the way of my meals or workouts.6. I will achieve 18.5% body fat by Christmas!When I reach this goal of 18.5% body fat, I will reward myself with an hour long massage! (This is the most important!!!)Do you want to join me? What better way to stay motivated than setting some specific goals, and giving your self a reward! I hope that you will all join me! Feel free to join WDF Forums, where you can keep your own blog and get the support of others!

Get a Grip

You've most likely seen—and played around with—a number of different types of handles for cable exercises. But you're probably still not sure what they were designed for and which exercises they work best on. That's why we asked MF training adviser Jason Ferruggia to give us a primer on the most important attachments, and how to put them to work for maximum gains and safety.
1. SINGLE D HANDLE Uses: Single-limb exercises such as rows and rear-delt flys, and ab moves like cable chops.
Advantage: Allows your wrists to move in a very natural range of motion, twisting and turning in ways that may help you work around injuries.
How to use it: If you're doing single-arm rows or pulldowns, start with your palm facing away and rotate your wrist to face you as you pull downward.
2. EZ BAR Uses: Curls, wrist curls, and pulldowns.
Advantage: It's a good substitute for a straight bar, which can stress the wrists.
How to use it: Grab the angled part of the bar with hands shoulder-width apart or slightly closer. This should place your hands at a 45-degree angle to your arms. "Be sure to squeeze the bar extremely tightly to avoid any excessive wrist rotation as you perform your reps," says Ferruggia.
3. ROPE HANDLE Uses: Triceps moves such as pushdowns and extensions, but also cable pull-throughs and cable curls.
Advantage: The flexibility of the rope allows you to rotate your wrists outward as you perform various triceps exercises, activating more of your tri's.
How to use it: For triceps exercises, hold the rope with palms facing each other, the heels of your hands touching the knobs.
4. STRAIGHT BAR Uses: A wide range of pulldown and cable-row variations.
Advantage: The straight bar allows you to use more weight than any other handle.
How to use it: Most lifts should be done with your arms shoulder-width apart. "Palms-down exercises should be done with a thumbless grip," says Ferruggia, "and palms-up exercises should be done with your thumbs around the bar."

DUMBBELLS

DUMBBELLS
Better for beginners. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all.
Help to even out strength imbalances between limbs (this is a problem especially common in beginners).
Safer than a barbell. If you can't complete a rep, you can drop the weights. You won't get pinned under them during a bench press or squat like you would a bar.
BARBELLS
Allow you to go much heavier. Because of this, barbell exercises should always be done before dumbbell moves.
Better for working legs. You can do squats and deadlifts with dumbbells, but eventually the weight you use will get too heavy or cumbersome to hold. A barbell lets you use a big weight more comfortably.
Necessary for explosive exercises such as power cleans and snatches. You won't be able to generate the same power with a dumbbell.

2A Three-Point Dumbbell Row

2A Three-Point Dumbbell Row
Sets: 2 Reps: 12 (each arm) Rest: 30 sec

Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor [1], row the weight up to your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 8-10 reps with the left arm, and then switch sides.

1 Front Squat for Beginner's Workout

Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).
Perform the (marked A and B) as alternating sets, resting 60 seconds between sets. You'll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you've completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
1 Front Squat
Sets: 2 - 3 Reps: 8 Rest: 60 sec.