GROWING OLD...DO MORE WEIGHT TRAINING

Dear friends, you must have heard many people saying : I used to do lots of weight training in youth.
What happened now ?
You need more weight training as you grow old.

It is our muscular and skeleton system that is worst affected as we grow old.
Heart,lungs,kidney etc have very long life.
But the muscles and bones degenerate very fast.
So u weight train them regularly.
How many times : at least lower body (your legs and glutes ) once for 40 minutes,
and upper body ( arms,shoulder,back and chest) once for 50 minutes every week.
Abdomen should be trained everytime(both with lower body and upper body)

This will ensure a long ,healthy life full of purpose.
It really irks me when I see decrepit and infirm people depend so much on others that people start neglecting them.

Please do not let yourself be like them.

Thanks
Samant
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Why only in gym, U should burn calorie 24 hours a day

Friends,
Have you come across people who join the gym, do exercise regularly in the gym and yet do not loose fat or get the desired result ?
Remember fitness n good health is a state of mind.  If your mind is in fitness mode there is no need of gym also.
A 15-20 minutes of free hand exercise will do the job.
And those who think merely joining the gym will keep them fit ,indulge in more irresponsible lifestyle : Khate jao junk food ,apna gym to hai na, so NO TENSION.
It is not like that.
Joining the gym n exercise entails more disciplined lifestyle.
A 100 gram pizza may stuff you with more than 500 calorie,the amount u burnt in gym after hour long of SWEATING .

Result ? BACK TO SQUARE ONE...HA..HA.
So to avoid such a predicament, u should not only eat more mindfully after joining the gym ,but continue to burn more calorie every hour/minute :
Walk on foot, climb the staircase, fetch water n food from kitchen yourself, be on the move always.  AKHIR JINDAGI CHALNE KA HI TO NAM HAI.

ALL THE BEST !!!

YOU CAN ENJOY GOOD HEALTH IF YOU ARE A GOOD HUMAN BEING

FRIENDS,
THE ADAGE STILL HOLDS GOOD " GOOD DEEDS ARE GOOD MEDICINES "

CANADIANS SUDDENLY REPORTED IMPROVEMENT IN SLEEP DISORDER , THE REASON : THEY DONATED MORE THAN $ 147 MILLION TO TSUNAMI VICTIMS IN 2005.

PHILANTHROPY LEADS TO FEEL GOOD FACTOR WHICH KEEPS YOUR MIND AND BODY IN GOOD HEALTH.

 RESEARCHERS HAVE FOUND THAT WHEN YOU HELP SOMEONE, IT LEADS TO ENDORPHIN RUSH , IT IS SAME THING WHICH SPRINTERS FEEL WHILE SPRINTING IN THE FIELD.

IT IS SOMETIMES CALLED   "HELPERS HIGH"

A LOT OF RESEARCH SUGGESTS THAT THIS HIGH   CAN GIVE A BOOST TO IMMUNE SYSTEM.

 THE VOLUNTEERS WHO HELP OTHERS LIVE LONGER EVEN WHEN THEY ARE  VICTIMS OF HIV.

NUMEROUS EXAMPLES ARE THERE. MY OWN EXPERIENCE : WHENVER YOU ARE NOT IN FINE FETTLE, JUST CLOSE YOUR EYES AND PRAY(FROM YOUR HEART) FOR SOME VICTIMS OF FLOOD OR  EARTHQUAKES OR SOME OTHER CATASTROPHE.

I BET YOU FEEL HEAVENLY BLISS.


BE,  JUST BE GOOD TO OTHERS AND SOME DEVINE POWER WILL TAKE CARE OF YOU.

THANKS
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What gives u more pleasure : An attractive figure or tasty food ?

Friends,

When u stand before a mirror, it reflects you as u r.
Almost everyone is having nice figure  in his/her teens. I mean there is no undesirable fat in the body.
This is because of high BMR, the energy your body burns when yr body is at rest.

It does not mean that yr body will remain so throughout the life.
So this is the time you should manage n regulate yr eating habits.But u do the opposite. U eat recklessly and the habit remains with you throughout yr life.

As your age advances, yr BMR drops and your body starts accumulating what it had been burning till now.

But u keep relishing n realise it when it is already late.

The bottom line is CONTROL YOUR TASTE BUDS ,START EXERCISING EARLY AND LET YOUR FIGURE LURE YOU FIRST.

Remember the earlier u start the slower will b the ageing process

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Martial art is for fitness,self defence is the byproduct

Dear friends,
When u do martial art it puts all fitness components on test :

1. It requires strength in yr muscles n bones.
2. It puts pressure on yr cardio vascular system.

3. It requires u to kick n punch 500 times at a stretch ,meaning there should b endurance in yr muscles.

4. It needs flexibility in yr body for jumping n kicking 10 feet high targets.

5. It needs speed and that needs little fat and more muscles.

Now friends when yr body is this fit,can anyone dare to attack you?
So for being fit, martial art should be  no. one choice.

YOU CAN RULE THE WORLD IF YOU DEVOTE SOME TIME FOR IT REGULARLY.
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Health aspect of sex

Dear friends,
Our country is the land of kamsutra where sex was considered sacred .  It is the means to an end (procreation) and not an end in itself.
So considering this, we can discuss certain therapeutic effect of healthy sex:
1 .  It lowers down our blood pressure.
2 .  it soothes our nerve n help us fight hypertension.
3 . it burns calorie.
4 . stimulates muscle
5 . helps release feel good hormones.
6 . it strengthens bonds between couples leading to healthy effect on immune system.

7. VERY IMPORTANT: After sex, Oxytocin is released in males which makes them religious.

Certain tips for a good sexual life :

a.) Follow 15+5+10 rule I.e. 15 minutes foreplay, 5 minutes intercourse,10 minutes
after sex love making.
b) remember actual intercourse time may differ but u must not compromise on foreplay n after sex love making time(15 n 10 minutes respectively)
c) remember after sex love making matters most for females as it gives her assurance that her partner loves her too n not only her body.
d) excess sex leads to fatigue n satiety. So limit it to a max. twice a week.
PYAS BUJHNE NA DO

That's all for today. For more details,email on samant.singh1@gmail.com

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Ladies do weight training n don't let men dominate u

Dear lady friends ,
Today is a tough time for u. U need more physical strength to give a befitting reply to those who torment u.

Good news for u.
 Do u know that yr lower body is as strong as that of men. Only upper body requires wt. training.

So pls,pls don't shy away from doing wt training exercises. It will make u more powerful n confident to face the cruel world.
Plus wt training offers some special benefits only to women. ( see my previous blogs)

Remember, U and only u can save your modesty.

Regards
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The three form of exercise

Dear friends,
It has been observed that our body is designed to bear three types of physical stress I.e. lift weight,  repetitive muscular moderate activities and stretching

Based on this, u must do three forms of exercise regularly :
1 wt. training( at least twice a week)
2. aerobics  : jogging,swimming,brisk walking etc(twice a week)
3.stretching(yog asanas and pranayam) . it should b done daily.

For best health n fitness u must do all the three forms of exercise regularly.

Remember yr only friend in this world is yr own body.

Regards
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Boost up your immune power

Dear friends,

It is rainy season and do u know it is your immune power that is on test.       Do u know how to increase yr immune power?       1. Do Regular exercise :all forms I.e. wt. trng, aerobics,  yog.      2   listen to yr favourite music with devotion(with closed eyes).          3. Sleep well.   4 do meditation      5 keep anger at bay.  6. Sing with yr heart n soul and last but not the least 7. keep yrself happy by enjoying the musical tap of rain drops on green mother earth.            Enjoy Rain!!!!                                                            Regards
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CAN YOU DEVOTE AT LEAST HALF AN HOUR IN A WEEK ?

FRIENDS

MY NEW PERSONAL EXPERIENCE IS THAT IF YOU DO WEIGHT TRAINING EVEN FOR HALF AN HOUR IN A WEEK (ON SUNDAY) YOU CAN BE IN GOOD SHAPE AND HEALTH.

YES IT SHOULD BE ALMOST CONTINUOUS ( AT LEAST 7 SETS)

ONE SUNDAY BACK BICEP AND LEGS. THE NEXT CHEST TRICEPS AND SHOULDER.

ABS SHOULD BE EXERCISED ON ALL SUNDAYS

HOPE NOW U DO NOT HAVE AN EXCUSE FOR NOT DOING EXERCISE.

REGARDS

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IT IS SUMMER, REMAIN HYDRATED

FRIENDS,
KEEPING YOURSELF HYDRATED IS A CHALLENGE IN SUMMER.
IT IS NOT IMPORTANT HOW MUCH U INTAKE.

WHAT IS IMPORTANT : HOW MUCH DO YOU THROW OUT.

U MUST GO TO BATH ROOM AT LEAST 6 TIMES IN 24 HOURS

KNOW YOUR KNEES

FRIENDS,

HUMAN HAS STARTED WALKING ON TWO FEET. BUT ITS BODY IS STILL LEARNING HOW TO COPE UP WITH THE UPRIGHT WALKING SITUATION.

OUR KNEE IS A COMPLEX JOINT SURROUNDED BY NUMEROUS TENDONS N LIGAMENTS.

AROUND 60% PEOPLE HAVE KNEE PROBLEM IN OLD AGE.

FOLLOW THE FOLLOWING WHILE EXERCISING :

1. WHILE BRISK WALKING ,JOGGING, PUT YOUR HEELS FIRST.

2.TRAIN ON UNEVEN SURFACES LIKE MEADOWS, SAND AND LATER ON EVEN HARD PLAIN SURFACES.

3. START WITH 20 MINUTES, THRICE A WEEK AND THEN INCREASE BY 2 MINUTES PER WEEK.

4.TRAIN CONTINUOUSLY.

5.PUT YOUR WHOLE FOOT ON THE GROUND GENTLY . NO THUMPING.

6. DO LEG EXTENSION AND LEG CURL EXERCISES REGULARLY .

TAKE CARE OF YOUR KNEES.

DO NOT SAY :OH !!!!! MY KNEE PAIN

REGARDS
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MAKE YOURSELF "SHAKTISHALI" , SAY NO TO "SHAKT..P..R..A..S"

FRIENDS,
THERE ARE MANY INSTANCES WHEN WT. TRAINING HAS BROUGHT CHEERS TO CHILDLESS COUPLES.
MANY A TIME THE PROBLEM LIES WITH THE MALE. WT. TRAINING INCREASES THE SPERM COUNT, IMPROVES ITS HEALTH AND SPEED . THUS THERE IS INCREASED PROBABILITY OF CONCEPTION.

 DUE TO HECTIC LIFESTYLE , DECREASED SEXUAL DESIRE IS VERY RAMPANT THESE DAYS.

WT. TRAINING ADDS FIRE TO YOUR LIBIDO (IN BOTH MALE AND FEMALE).

SO INSTEAD OF SPENDING 3000/- ON THOSE "SHAKTI CAPSULES",
JUST SPEND 300/- ON DUMBELL(S) AND START PUMPING IRON FOR BETTER SEX LIFE.

WEIGHT TRAIN FOR A VIGOROUS NIGHT.

REGARDS
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YOU CAN NOT AFFORD NOT TO EXERCISE

FRIENDS,

MAKE IT A ROUTINE AFFAIR THAT U WILL EXERCISE AT LEAST THRICE A WEEK.

MANY PEOPLE SAY THAT THEY DO NOT HAVE TIME. DO YOU BRUSH DAILY ?
IF YES THEN U CAN EXERCISE DAILY ALSO.

MAKE UP YOUR MIND AND IT WILL B CEMENTED IN YOUR DAILY ROUTINE AS BRUSHING YR TEETH,EATING,SLEEPING ARE.

SO NO EXCUSE PLEASE.

I KNOW U CAN DO IT.


REGARDS
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WANNA WEAR FASHIONABLE DRESSES ? FASHION YOUR BODY TO A GORGEOUS ONE

FRIENDS,

U MIGHT HAVE SEEN MANY MEN USING SHOULDER PADS TO MAKE THEIR NEW BLAZER/COAT  FIT PERFECTLY.

OR A WOMAN USING THE SAME FOR A FASHIONABLE DRESS .

 START DOING SHOULDER EXERCISES LIKE OVERHEAD BARBELL PRESS, FRONT, SIDE AND BACK RAISES.

THE GOOD NEWS IS THAT SHOULDER, BEING ONE OF THE MOST STRESSED PARTS OF YOUR BODY ,RESPONDS VERY WELL TO WT. TRAINING.

SIMILARLY INCLUDE  ABS EXERCISES DAILY IN YOUR EX. ROUTINE. WHETHER YOU DO UPPER BODY OR LOWER BODY , ABS MUST BE TARGETED .

YOU MAY OR MAY NOT DEVELOP SIX PACK BUT A FLAT TUMMY IS GUARANTEED IN BOTH MALE AND FEMALE. AND GOOD NEWS IS THAT U CAN DO IT ANYWHERE WITHOUT WEIGHT ALSO (CRUNCHES)

WHY BEING PHONEY WHEN THE ORIGINAL IS AVAILABLE.(of course not easily)

REGARDS
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BUILD UP YOUR BONE, BEAT OSTEOPOROSIS

THE BONE INSIDE A HUMAN BODY  CONSTANTLY DEGENERATES. BUT THE  GOOD NEWS IS THAT IT  REGENERATES ALSO AND AS A RESULT OF THIS , THE BONE NOW IS REPLACED COMPLETELY WITH A NEW ONE IN SOME TIME.

WEIGHT TRAINING HELPS YOUR BONE REGENETATE FASTER .IT INCREASES THE DENSITY OF YOUR BONE , THUS MAKING IT STRONGER .

FOR WOMEN IT PLAYS SIGNIFICANT ROLE IN COMBATING  OSTEOPOROSIS  SPECIALLY DURING MID AGE.

SO CONTINUE DOING  WEIGHT TRAINING THROUGHOUT YOUR LIFE.


IT IS AN ANTIDOTE TO BONE DECAY.

HOW FAR HAVE U GONE IN FULFILLING YOUR NEW YEAR RESOLUTION ?

FRIENDS IT IS SECOND MONTH OF 2016. HAVE U MADE ANY ASSESSMENT OF WHAT U HAD DECIDED AND WHERE R U NOW.

I WILL KEEP U REMINDING THAT U HAD PROMISED TO YOURSELF THAT " U WILL NEVER FALL ILL IN THE NEW YEAR ( OR ANYTHING ELSE ?)"

COME ON, IT IS NOT TOO LATE. START AFRESH.

I AM WITH YOU.

TELL ME WHAT WOULD U LIKE TO KNOW.

MY EMAIL ID IS samant.singh1@gmail.com

BE INTERNALLY DRIVEN AND NOT EXTERNALLY

FRIENDS, YOU SHOULD FIRST IMPRESS YOURSELF.

GET EXHILIRATION WHEN YOU SEE YOUR BODY METAMORPHOSED FROM LEAN TO MASSIVE .THIS WILL HELP YOU KEEP MOTIVATED THROUGH THOSE LONG HOURS WHEN YOU PUMP IRON IN THE GYM.

UNFORTUNATELY SOME PEOPLE EXERCISE TO IMPRESS OTHERS. THEY ARE DOOMED TO FAIL BECAUSE THEY REALISE(AFTER SOME TIME) THAT THE PAIN IS MORE THAN THE PERKS.

AND BELIEVE ME IT IS EASIER TO WATCH YOURSELF IN THE MIRROR RATHER THAN WATCHING SOMEONE ELSE OUT THERE IN YOUR NEIGHBOURHOOD OR COLLEGE.

SO THE DRIVE SHOULD COME FROM WITHIN .

IT IS EASY, REALLY EASY.

BE MINDFUL AND NOT OBSESSIVE ABOUT WHAT U EAT

FRIENDS, BALANCE DIET DOES WONDERS TO YOUR HEALTH AND PHYSIQUE.

BUT DO NOT B OBSESSIVE ABOUT IT BECAUSE IT IS NOT A ROCKET SCIENCE

SIMPLY TAKE PROPER SERVINGS OF THE FOLLOWING DAILY :

1.CARBOHYDRATE(WHEAT,RICE,CORN,BAZRA ETC.) - 4 SERVINGS TOGETHER WITH PROTEIN

2.PROTEIN (PULSES,SOYABEAN,MILK,CHEESE,CURD,MEAT ,FISH AND EGGS)- 4 SERVINGS TOGETHER WITH CARBO

3. MIRERALS(FRUITS INCLUDING DRY FRUITS AND VEGETABLES) - MINIMUM 3 SERVINGS

4VITAMINS (FRUITS AND VEGETABLES) - MINIMUM 3 SERVINGS

5 FATS( MUSTARD OIL,SUNFLOWER OIL,GHEE AND BUTTER ETC.)-NOT MORE THAN 20% OF TOTAL CALORY INTAKE( AROUND 30-50 GRAMS)

6 WATER- 2 TO 3 LITRE

NOW WHEN U KNOW THE PROPER INTAKE , U CAN PLAN IT YOURSELF.

YOU ALREADY TAKE THESE THINGS , JUST BE MINDFUL THAT U TAKE PROPER SERVINGS SPREAD OVER THE FULL DAY.

THATS ALL.

REGARDS
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BENCH PRESS WORKS WONDERS FOR WOMEN

Dear friends,
bench press is synonymous with upper body strength exercise done by macho males . But i urge women to do this regularly as it does wonders to your bustline whether it is too large, too small or just right.

you can not change the size of your breast other than through gaining or loosing weight. But when u do bench press it  builds the muscle inside your breast which is the foundation upon which your breast sits.

For a flat chested woman it builds a full ,attractive cleavage.

For a more full bodied woman , the exercise firms up the bustline giving a more lifted appearance.

Most important it helps fight breast sag, a result of gravity tug when women grow older.

SO WOMEN PLEASE ACCEPT IT AS A CHALLENGE AND GO FOR FULLY FLEDGED BENCH PRESS EXERCISE REGIMEN FROM TODAY ONLY.

THE GOOD NEWS IS THAT U CAN WEAR THOSE TOPS AND OTHER FASHIONABLE DRESSES WITH EASE.

ALL THE BEST !!!!!