Sunday, 20 October 2013

New Omega-3 Supplement with Double the Amount of EPA & DHA!

LAS VEGAS, NEVADA – January 17, 2013 – Better Living Solutions LLC, a leading provider of high-quality, health-enhancing supplements, announces the release of OmegaMx, a powerful new fish oil supplement that is high in beneficial Omega-3 fatty acids.
Made from coldwater fish (Sardines) harvested from the Nordic Sea, OmegaMx contains 70% Omega-3 fatty acids (700 mg) in a 1,000 mg fish oil softgel. That means in one serving (two capsules) of OmegaMx, one can get 1400 mg of Omega-3 Fatty Acids of which 840 mg are EPA and 560 mg are DHA.
“Better Living Solutions is always focused on the needs of our customers,” said Boaz Maon, CEO. “We are excited to be able to give customers a premium grade product at a low price, with the first bottle for free.”
The Omega-3 fatty acids EPA and DHA, which the human body is unable to easily get on its own or through foods, have been shown to have more health benefits than the other Omega-3 fatty acid, ALA. Here are just some of the health benefits that have been associated with regularly taking EPA and DHA:
- Improved heart health – Omega-3 Fatty Acids have been shown to increase HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
- Heart attack and stroke protection – Omega-3 Fatty Acids have been shown to break up clots before they can cause a heart stroke or stroke.
- Eyesight protection – Omega-3 Fatty Acids have been shown to help protect adults from macular degeneration and dry eye. They have also been shown to be essential for infant vision development.
- Less pain and inflammation – Omega-3 fatty acids help regulate the body’s inflammation response, which could reduce symptoms of arthritis and other conditions.
- Better brain function – Omega-3 Fatty Acids can improve memory, recall, reasoning and focus in adults.
In addition to delivering high concentrations of the beneficial EPA and DHA fatty acids instead of the non-beneficial, “filler” ALA, there are two more factors separating OmegaMx from other fish oil supplements.
Firstly, the oil in Omega Mx is processed using the cutting-edge purification method, Molecular Distillation, which is the only current method that can remove heavy metals, PCBs and other toxins to below detectable limits for human consumption.
The other differentiating factor is that OmegaMx capsules feature enteric coating so there is no after-taste and no fish burps. The coating also ensures OmegaMx dissolves where it should – in the intestines and not the stomach – so significantly more EPA & DHA are actually absorbed by the body.
More about OmegaMx or information on getting a 30-day sample of the supplement for free can be found at amazon
Better Living Solutions
Dedicated to helping health-conscious consumers improve the quality of their health naturally, Better Living Solutions LLC is a leading provider of safe, all-natural supplements. All of the company’s supplements are produced in an FDA-approved facility using only the highest quality ingredients.

Easy way to get flat stomach.!

A bulging stomach is a problem area for most mortals. Even those who are naturally thin tend to develop a paunch as they step into their 30s

Our stomachs store fat for a number of reasons; these reasons range from the genetic to plain abuse of food and drink, with little to no exercise. Often, those who invest heavily in exercise and diet to banish the bulging stomach, do so with a vague and incorrect idea of what is needed for a flat stomach. Today, we give you a few exercises that will strengthen and create lean abdominal muscles, help you eliminate a flabby belly and give you a flat stomach that helps you fight disease and ill-health. 

The key to a flat stomach is combination 

To kick that tummy fat, simply belting away crunches or pushups is not enough. A solo act can't lead to a flat tummy or fat loss. Fitness expert, Sophia Yasmin says, "In my opinion spot reduction is not possible, there is no way to target a particular part of the body for fat loss." 

Your goal should be to build muscle, and focus on fat loss. Whether you are able to drop weight before attempting muscle toning, or tone muscle and then cut fat, depends entirely on how overweight you are, and how many inches you need to lose. 

Follow patterned full body exercises like skipping and running to burn energy at an elevated heartrate. The kind of food you eat also helps to cut down that visible and visceral fat. A balanced healthy diet is essential for stomach fat loss. 

Drink plenty of water and stay off from stress and anxiety and limit your salt intake. Besides get enough sleep to kick your belly fat. 

Mentioned ahead are exercises that will help get a flat stomach. 

Note: These exercises will only help you get rid of stomach fat if you practise them in combination with a healthy lifestyle and balanced diet. 

Funky standing abs 

This is one of the best and easiest exercises to begin with. Stand with your feet below your shoulders, and then tighten your abs slowly bending your knees. 

Tilt your pelvis forward, so that your back is curved. Come back to the centre and tilt pelvis backward. Perform this exercise 15 times on either side, or as your workout permits. 

Chair leg lifts 

Perform this exercise using any kind of chair. 

All you have to do is, sit straight with your back flat against the chair, place your hands on the seat of your chair, then slowly lift your knees towards your chest and slowly restore them back. 

Carry out slow breathing while doing this. Perform this 2 set exercise at least 10-15 times. 


This is a good exercise for upper, lower and oblique abdominal muscles. Begin by lying flat on the ground, with your feet placed firmly on the ground, clasp your hands behind your head. 

Raise your upper body by squeezing your abdominal muscles and when you are halfway through, hold on for 3 seconds. 

Then bring back your body back to floor, slowly. Do at least 30 crunches per set. 

Perpendicular exercise 

Lie flat on your back, with your hands behind your back. Breathe out, as you lift your legs over your hips so they are perpendicular to the floor; slightly extend the distance between your legs. 

Breathe in as you lower down your legs. Start up with 4 to 5 sets, and then increase it to 10. 

Dumbbell bends 

This exercise is useful for your oblique muscles. Start with grabbing a dumbbell, holding it in your right hand; see to it that your palm is facing your body. 

Your feet should be at a shoulder-width distance. Slowly place your left hand on your hip and bend your upper body towards the right, while keeping your head and body facing forward. 

Bring back your body to normal position and then repeat the same movement on the left side. Practice 20 repetitions. 

Bicycle exercise 

Bicycle is the best exercise for toning your stomach. It helps by keeping your stomach stable, along with movements, which burns fat. 

Perform this exercise by lying on the floor, place your hands behind your head and bring your knees off the floor. 

Bring your right elbow towards your left knee while performing cycling motion, and then switch your elbow position. 

Side exercise 

This exercise targets your oblique, core muscles and shoulders. Stand straight, with your feet at approximately the width of your hips. Slowly bend your knees and hold dumbbells in each hand. 

Lift your hands up, so that the dumbbells are above your head and relax. Then lean your arms, head and torso to the right till 2 counts, then come back to the original position and then repeat it to the left side. 

Carry out at least 10 repetitions. 


Lie on the floor, with your face down, upper body supported on your forearms. Raise your entire body off the floor, with the support of your forearms and toes form a straight line. 

Carry out 3 repetitions, with 15 to 20 seconds hold. 

Clock exercise 

To carry out this exercise, you may need an exercise ball. Rest your back on the ball with your feet aligned with your hips. 

Stretch your arms over your head, contracting your abdominal muscles, and then rotate your body like a clock. Carry out 10 rotations in each side. 

Read more Personal Health, Diet & Fitness stories on

Saturday, 14 September 2013

Are you impotent? test it with simple symptom!

Erectile dysfunction is without a doubt one of the most dreaded conditions for men but there are times when one tries to claim impotence to get out of legal hassles. Case in point being the recent incident where Asaram Bapu tried to wiggle out of the accusations levelled at him of sexually assaulting a girl by claiming he was impotent and incapable of rape. To explain impotency tests you first need to understand: 
How does the penis become erect?
Technically speaking, an erection is caused due to the hydraulic effect of blood entering and being retained in spongy bodies within the penis. In most males, this happens when they’re sexually aroused thanks to signals transmitted from the brain to nerves in the penis. Both the brain (to send a signal) and the heart (to pump blood to the penis) must work properly to get and maintain an erection. ED occurs whenever any of the proceedings are disrupted.
Know the difference between infertility and impotence
Because of similar sounding vernacular terms, there’s some confusion between the terms impotence and infertility. Impotence is the inability to get an erection whereas infertility (or sterility) is the inability to father children. They are not related or synonymous in anyway except perhaps when impotence can prevent a man from penetrating his partner during sex.
It’s not just physical
In the Indian medical and legal circles, there’s a gross oversimplification when it comes to dealing with impotence or other sex-related conditions in medical circles. Suspects are routinely sent to doctors by Judicial Magistrates and police to check for sexual potency to establish whether or not a suspect is physically capable of committing a crime. They usually look at whether the suspect has any ‘obvious anatomical anomaly’. A similar case occurred when Pinki Pramanik was accused of rape by her former roommate who claimed she was male. After various tests, it was determined that though Pinki’s gender was ‘male’ she was physically incapable of rape. Earlier, suspects were even asked to masturbate to prove their potency, as there’s an erroneous belief that a person who can ejaculate can’t be impotent.
What the law fails to understand that the ability to maintain an erection involves both physical and psychological factors and simply conducting semen or hormone tests won’t tell whether a person is impotent or not as the sperm count has nothing to do with sexual potency. The issue is even further complicated thanks to drugs or devices used to beat impotency. Would the law consider an impotent man who can have sex after taking Viagra potent or impotent? And strangely impotence is a valid legal reason for divorce in India!
So here are some of the tests used to check impotency or erectile dysfunction:
Physical stimulation
This is the first stage of most potency tests. Normal people who don’t suffer from ED will get an erection on manual stimulation and a TOI report suggests that godman Asaram Bapu’s potency was established at the first stage of the examination (our condolences to the person who had to manually stimulate him).
Other than that, more advanced tests include:
Nocturnal Penile Tumescence (NPT) Test
The NPT test checks whether a man is getting an erection during sleep. According to WebMD, most men even those who’ve psychological problems can still get erections during deep sleep. The test involves putting a simple ring-like device made of plastic films around the penis which will break if an erection is achieved.  Another way to observe this is through electric monitoring devices which give a more accurate and detailed information about erections during sleep.
Intracavernosal Injection Test
This test involves the doctor injecting a medicine into base of the penis to make it erect and is called an intercavernosal injection. Once erect, the fullness and length of the erection are maintained. This helps the doctor decide whether or not the person suffers from erectile dysfunction. 
Doppler Ultrasound Test
The test relies on a tool which uses reflected sound waves to estimate the direction of blood flow in the vessel which helps gauge whether a man is capable of an erection or not.
How accurate are these tests?
According to Dr Vijaysarathi Ramanthan, a Men’s Health Physician and Medical Sex Therapist said the accuracy of the tests would depend on the quality of technicians, doctors and equipment used when conducting the test. That being said he said certain diagnostic tests are suggested by some doctors for routine screening of erectile dysfunction. Instead, more emphasis should be given to sexual and relationship history, psychological assessment and assessing underlying health conditions such as diabetes and risk factors like smoking. (Tips to beat erectile dysfunction) While diagnostics tests are vital in the assessment of any health problem, maximum benefits are obtained when they are used judiciously. Once these tests are done and the results are positive, one can consult a sexologist about the problem and take medications prescribed by them. With professional help and lifestyle changes, this problem can be brought under control. 

Monday, 19 August 2013

Bodybuilding supplements are necessary for Result?

Kris  is one of the most well-known names in the international body-building circuit as the editor-at-large and main spokesmodel of He is the creator of the Dramatic Transformation Principle (DTP), which has helped Hrithik Roshan transform his body for his upcoming movie Krrish 3and has been training other celebs like John Abraham and Mahesh Babu as well. Here’s an excerpt from his book The Guide to Your Best Body which discusses the role  supplements play in your workout.

Though supplements aren’t a magic pill, they can add a significant element of convenience to your eating plan, which by now you know requires you to eat at frequent intervals. They can also provide a great sanctuary when cravings rear their ugly, uninvited heads. A favourite night-time treat of mine is to mix a thick, creamy protein pudding powder and enjoy it with a stalk of celery. Okay, it’s not exactly decadent—but it sure beats consuming a high calorie cookie that would destroy all chances of a successful transformation.

As the editor in chief of, I am in the unique position to know my way around a supplement shelf, and I have tried and tested almost everything I can pronounce. With so many supplements available, I take only the very basic ones. When I present them to you here, the list may seem long, but that is because most of the time I prefer to purchase single ingredients instead of blends; that way I know exactly what specific supplement, and how much of it, works best for me. Next is the list of supplements that I take and also the ones I recommend to everyone else seeking a top-notch transformation. I’ve spent more than a decade taking and refining my supplement list, and I have found this formula best fuels my workouts, helps me recover quickly, and also happens to satisfy my taste buds. These recommendations come from my own personal experience, and I’m not paid to push a specific brand or product

1. A multivitamin and multimineral formula
Soil today is much more cultivated than it was in years past, which has greatly depleted the minerals and vitamins you get from the foods that grow in the soil and the animals that live off the land. This is why I highly recommend taking a multivitamin and multimineral formula morning and night to be sure your body is provided with all the nutrients it needs for good health that you may not be getting from the foods on your eating plan. I personally take the Gaspari Nutrition multivitamin called Anavite because it is designed to enhance performance for the active individual.
 2. A protein powder
A palm-sized portion of protein with every meal, as this will help your muscles rebuild and recover from the stress placed on them during workouts. Since eating protein six times per day can get a little inconvenient, you can try drinking it occasionally. If I know I’m going to have a lot of meetings in a day, I always pack my cooler bag, but sometimes I have to eat during meetings, which is tough and especially difficult if I have to do most of the talking.
That’s when I’ll grab my shaker bottle that I’ve already scooped protein powder into, add a little water, and drink. Sometimes there’s just no other option, and these quick, nutrient-rich shakes can be a lifesaver!
There are many great-tasting protein powders available, but I like the Gaspari Probiotic Myofusion because it is very low in lactose, tastes great, and contains good bacteria and probiotics, including acidophilus and bifidus.
This shake can also be mixed thick in case I prefer a dessertlike consistency. I recommend you consume your protein shake as a meal replacement when carbohydrates aren’t required and as your post-workout shake, mixed with carbohydrate powder and creatine (more on those supplements later). These shakes should be mixed with water, not milk, to avoid additional sugar. (Read: Whey protein: Facts you should know)
3. A carbohydrate powder
Recent years have brought us a sense of paranoia about carbs; I truly don’t understand the fuss. I love carbs, but I am educated enough to know which ones to eat and when. There are some that are digested very fast, such as those derived from white flour, and I do recommend you avoid these. However, there is a time and a place for fast-digesting carbs.
The good news is that there’s a way to get those kinds of carbs without eating foods filled with sugar or white flour. The fastest of all is a powder called GENr8 Vitargo, which is a starch that contains no sugar but is digested by the body faster than a sugar. When your energy levels are at their most depleted, which is normally after a workout, it is essential to feed your body as soon as possible to ensure adequate restoration. That way, your muscles can perform at their best the following day and in later workouts. I personally have my protein shake with natural-flavored GENr8 Vitargo immediately postworkout, and I recommend you do the same. If you’ve trained hard, the carbohydrates
will replenish your depleted energy stores and will not promote fat gain.
4. Branched-chain amino acids (BCAAs)
Branched-chain amino acids are three of the essential amino acids that make up the skeletal muscle in our bodies. Amino acids are the building blocks of protein, which your body uses to create muscle and other tissues.
Because your body cannot produce these essential amino acids on its own—meaning it gets them from your diet—supplementing what you get from solid foods can help improve recovery, prevent muscle wastage, and promote protein synthesis.
If you don’t supply your body with enough BCAAs, it will break down muscle and tissues to use for energy— something you definitely want to avoid. While that’s a significant part of the reason I take BCAAs, another reason is that it makes me drink more water. I recommend the Xtend powder formula made by Scivation because it tastes great when you add it to water. I add several scoops to my gallon jug of water, and the water’s gone before I know it. The grape flavor prompts me to drink much more water throughout the day than I would if it were tasteless. Plus, I think the little bit of sweetness helps ward off cravings. The Xtend brand also contains glutamine, which further enhances recovery and promotes a healthy immune system.
5. Fat Burners
This is a controversial topic, as there is no such thing as a “magic pill” that is going to help you lose those unwanted pounds. A good fat burner, however, can really help with all the aspects of a transformation that people tend to struggle with. The best I have found is called Grenade Thermo Detonator R (“Grenade Fat Burner”). The purpose of a fat burner is to help suppress appetite and control cravings, bolster mental focus, and perhaps most important increase energy to get the most out of each training session while on a diet of low carbs/calories. Grenade ticks all of these boxes without any jitters, anxiety, or crash that I have experienced with similar products in the past. I take 1 capsule before my cardio sessions.
6. Meal Replacement
Meals aren’t considered supplements so much as real meals; however, they do have the convenience of supplements. These lean protein and slow release carbohydrate meals are perfect to eat on the go; all you need is boiling water and 8 minutes to allow it to cook. I like to take them with me while traveling, sitting at the office, driving in the car, or when I don’t have time to grocery shop and prepare and cook a meal. They taste good in addition to being very satisfying. The chicken breast option is perfectly balanced for those aiming to build muscle and burn fat for a successful transformation. These meals have been created under my own strict guidance so they can be conveniently enjoyed specifically as part of this program.
7. A Preworkout Supplement.
What you want from a good pre-workout product is a more intense and focused training session with increased blood flow for a better neuromuscular response. Right now I’m using Grenade .50 Calibre. The first time I took it, I was around 15 percent body fat, yet my vascularity and increased muscularity were very apparent! It honestly felt like someone had pumped me up with two extra pints of blood!
A pre-workout supplement should substantially increase your intensity level, but without the mad rush, anxiety, and distraction that sometimes accompany it. When taking .50 Calibre you may find that you actually have to force yourself to take longer rests between sets, which is exactly what you want during the latter stages of the 12-week plan, when you enter the DTP phase.
Also read other excerpts from the book – ‘Tips to lose belly fat‘, ’How Hrithik transformed his body‘ and ‘Exercises for Toned Legs’.  The Guide to Your Best Body is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Junglee/Amazon. Watch this space for more excerpts from the book. Read about the launch of the Indian edition of the book here.

Monday, 27 May 2013

What are the early warnings for diabetes in a women?

You may be wondering if it is possible for men and women to have different symptoms of diabetes. Apart from the known diabetes signs there are a few additional diabetes signs in women. 

These diabetes signs are not commonly known and may be considered harmless, but don't be fooled; we draw the line between diabetes signs in women and men.
Symptoms of diabetes: Diabetes signs that are common to men and women:

- Increase in thirst

- Increase in appetite
- Frequent urination
- Tiredness
Weight loss and weight gain
- Nausea or vomiting
- Dry mouth
- Vision loss
- Itchy skin
- Slow healing

Diabetes signs in women:

- Vaginal infection

- Yeast infection
- Affects hormonal functioning
- May develop polycystic ovarian syndrome
- Depression
- Higher levels of high-density lipoprotein cholesterol than men

Diabetes signs in women often go unnoticed and must not be misunderstood. A medical professional can pinpoint if these diabetes signs are curable conditions or the diabetes signs can actually lead to diabetes.

Thursday, 23 May 2013

Best health supplement for women for longer life ?

Taking a calcium supplement of up to 1,000 milligrammes per day can help women live longer, a new study has found. Calcium, an essential nutrient for bone health, is commonly found in dairy products as well as vitamins.

Although calcium is an essential nutrient for bone health, past studies have linked calcium supplements to heart disease risk. Researchers analysing data from the large-scale Canadian Multicentre Osteoporosis Study (CaMos) sought to clarify this issue and found moderate doses of calcium supplements had a beneficial effect in women.

"Our study found daily use of calcium supplements was associated with a lower risk of death among women," said the study's lead author, David Goltzman, of McGill University in Montreal, Canada. "The benefit was seen for women who took doses of up to 1,000 mg per day, regardless of whether the supplement contained vitamin D," Goltzman said.

The longitudinal cohort study monitored the health of 9,033 Canadians between 1995 and 2007. During that period, 1,160 participants died. Although the data showed women who took calcium supplements had a lower mortality risk, there was no statistical benefit for men.
The study found no conclusive evidence that vitamin D had an impact on mortality."Higher amounts of calcium were potentially linked to longer lifespans in women, regardless of the source of the calcium," Goltzman said.
"That is, the same benefits were seen when the calcium came from dairy foods, non-dairy foods or supplements," he said. The study will be published in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM).
- See more at:

Saturday, 30 March 2013

Some foods that can help you lose weight!

Besides that some weight loss supplements

 and other drugs which are readily available on online shopping mart like amazon lots of users have written their review on these are some foods that too are helpful in reduce weight.
  • GrapefruitWe've all heard of the grapefruit diet but you don't have to live on a diet of grapefruit alone to lose weight. It's been found that that eating half a grapefruit before each meal or drinking a serving of the juice three times a day can help you drop the pounds. The magic ingredient is the fruit's phytochemicals and their effect of reducing insulin levels which stimulates your body to convert calories into energy rather than storing as flabby fat.
  • Cinnamon: Cinnamon is a super spice when it comes to boosting your wellbeing as it has many health-giving properties. In terms of weight loss, it's all to do with controlling those post-meal insulin spikes, which is what make you feel hungry. And you don't need to get much of the stuff to get the benefits; studies have shown that just a quarter teaspoon of cinnamon a day can lower the blood sugar, cholesterol, and triglyceride levels. To up your cinnamon intake either sprinkle it on to your breakfast cereal, or maybe mix it into your morning latte.
  • Chili peppers:Adding a bit of heat to your diet can give you a weight-loss boost. Studies show that having a spicy start to your morning, i.e. eating chilies as a part of your breakfast can make you opt for a smaller lunch. Apparently it's down to capsaicin which is found in chilies and red peppers that has appetite suppressing properties. Granted — chilies aren't the easiest of items to face as your morning meal but how about as a part of a spicy egg-white omelette or stirred into scrambled eggs for a spicy weight loss kick.
  • Fennel tea: Again fennel tea is a food stuff that boasts a list of health giving benefits; it's packed with good levels of potassium, magnesium and calcium as well as the vitamins B and C. But when it comes to the weight-loss stakes fennel had a double benefit: working both as an appetite suppressant and a metabolism booster which really are both useful if you're trying to lose weight. Fennel tea is widely available in supermarkets so add it to your daily diet to stave off cravings and boost your fuel burn.
  • Salad Eating a low-calorie salad before your main meals can help you to lose weight and ensure you get recommended daily intake of veggies. And it's not rocket science as to how it works for weight loss, the key is the sheer volume of a salad, which makes you feel too full to pig out when it comes to your main meal. You need to make sure you don't drown it in a fatty dressing though — a little olive oil and balsamic vinegar makes the perfect healthy accompaniment to a fresh salad.
  • Green tea Another powerful brew — green tea really has a multitude of health and well being benefits. And if you are into fitness it makes the perfect pre-workout drink; it's been found to increase endurance by as much as 24 per cent, allowing you to exercise longer and burn more calories. But in terms boosting your weight loss power, a study carried out by the Journal of Nutrition, drinking five cups of green tea per day can help you lose twice as much weight, most of it where we want to lose it most — around the middle.
  • Celery: Celery rates well as a weight-loss food as you can actually end up burning more calories eating it than your body will take on consuming it. But by no means does that make celery low in nutritional value; it's super-packed with fiber (great for digestion) and foliate (the essential nutrient for the care and production of new cells within the body). Get your celery fix by making sure it's featured in your pre-meal salad, as an accompaniment to your lunch or as a healthy snack when you want to satisfy that 'munch' craving.
  • Lentils:Lentils are great weight-loss food as they have the power to really satisfy your hunger without packing your body with loads of calories and fat — that's often why lentils feature heavily as a meat substitute — they can make you feel like you've had a meaty dish minus the calories and saturated fat that come with eating meat. Again like celery, lentils are full of fiber and foliate so as well as giving you the full feeling, they are great for digestion and healthy cell growth.
  • Dark chocolate: Granted chocolate is not low in calories nor in fat, but dark chocolate has two major dietary positives that can lead to long term weight loss. First, it's quite difficult to munch massive quantities of high-quality dark chocolate as compared to the milk stuff. Secondly, dark chocolate is very high in health-promoting antioxidants. In terms of a weapon in your weight-loss armory, you can use dark chocolate as a way to curb any sweet cravings, just a few small squares to quell a full on chocolate binge is well worth the modest calorie intake.
  • Quinoa: Pronounced 'Keen-wah', quinoa is known as the 'mother grain' by the ancient Peruvians. Quinoa is good for weight loss as it has the power to keep you feeling fuller for longer due to its high protein content. Also the carbs that are present in the grain are released slowly into the body so you won't get that rush of energy after eating quinoa as you would with other foods like white rice or pasta. You can eat quinoa raw but we reckon it's best when it's cooked in a similar way to rice or couscous.


Friday, 15 March 2013

Learn Human Anatomy and Physiology Course prepared by Prof. James Ross.

Are you medical Practitioner or Specialist?
Or Are a MBBS student, Researcher or Anatomist? No matter who you are!
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Some main features of this book are:
  •  Contains over 3000 pages which cover hundreds of medical topics.
  • Contain Revision test, solutions and key facts in each lessons.
  •  To aid your comprehension and boost your retention , this book have detailed illustration with labels.
  • fool proof coverage Of Every Region & System In The Body and IdentifySpecific Muscle Groups and Their Functions
  • Simple Explanations of Cell Structures & Body Tissue and Review Key Anatomy & Physiology Concepts
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Wednesday, 6 March 2013

Tips for transform your body in 30 days

When Hrithik Roshan's trainer says four weeks is all it takes to transform your body, you better believe it

Satyajit Chaurasia, the man who trained Aamir Khan for Ghajini and is currently working with actor Hrithik Roshan is making you a promise. You will lose between eight to 10 kg of weight, and gain 1.5 to 2 kg lean muscle if you take his advice. We got Chaurasia to design a 30-dayworkout that he says can transform the way your body looks by up to 40 per cent. "Getting fit isn't difficult, especially if you are not training to compete in a body building contest. Most people falter with diet and consistency. A little discipline is all it takes and your body will do all the work for you," he claims.

Week 1 Beginner I
You will have to start off by exercising five to six days a week. Don't exert yourself but try doing all the exercises, with as many repetitions as you can. You are allowed to stop for a maximum of one minute between exercises.

Total workout time for week 1 (per day): 45 mins. Calories burned (per day): 300-350

Total cardio time: 30 mins
For your body to start burning fat, your heart rate needs to get to more than 125 beats per minute. Track it with a heart rate monitor (Rs 2,000-Rs 6,000). Most treadmills these days are fitted with an inbuilt heart rate monitor.

Or outdoors
Total cardio time: 20-25 mins
If you can't afford a gym membership or prefer working out outdoors, start with a warm up walk at 6 kmph 8-10, for sprints five minutes of 100 . R metre each. You are allowed to stop for 30 secs to 1 min between sprints. Starting and stopping in between sprints uses the principle of interval training to burn calories. Although short, sprints helps burn same amount of calories as walking for longer duration.

Total cardio time: 30 mins
Chaurasia says cycling is a better cardiovascular exercise than running. Running impacts the joints including the knees and lower back. Cycling works on core muscles, especially the quadriceps which are not used to their best Warm optimum up for while 5 mins running and . cycle at an easy speed of 15-20 kmph. If you are using a spin bike indoors, start with - Increase a resistance speed level to 25 of -30 six kmph . or resistance level to 9-10; cycle for 2 mins. Keep alternating your speeds every 2 mins for a total of 20 mins. Put at least 60 per cent of effort while pedalling slowly, and 90 per cent while pedalling fast.

Ab crunches + Leg raises
Impact area: upper abs and lower abs No. of sets: 3 of 15-25 reps each After half hour of cardio, get down to the abs. Buy an ab trainer (Rs 1,000-Rs 2,000) — it helps support your neck. If not, lie down on your back with knees folded and hands placed close to your ears. Do not support your head with your hands; you'll sprain the neck. Staying in this position, come up by bending half way and exert pressure on your upper abs. Do 15-25 repetitions and rest for 30 secs Follow to 1 with minute 15- . 25 reps of leg raises to work the lower abdomen. Lie on your back with your legs extended in the air. Raise your legs at a 90 degree angle while keeping knees together. Slowly lower them to the ground without touching it. In all, you will complete three sets of each exercise.

No of sets: 2 of 30 secs
Done with crunches, lie down on your stomach. Rest your body on your forearms with arms flat on the floor and legs straight behind you. Your shoulders must be aligned directly above your elbows. In position, raise your body off the ground, supporting your weight on your forearms and toes. Try and hold for 30 secs. Make sure your stomach doesn't drop and hips don't rise while holding » still Rest . for 30 secs and do another set.

Side plank
Impact area: external abs and glutes
No of sets: 2 of 30 secs each on each side
Lie on one side of your body, placing elbow directly under your shoulder. Keep your legs straight, with one leg resting on the other. Maintain the straight line and lift your hips off the floor. Keeping your weight on the forearm, your knees must be in line with your spine, and hips square. Hold for 30 secs. Rest for 30 secs and perform another set. Repeat two sets with on other side of your body.

Impact area: quadriceps, hamstrings, glutes, calves
No of sets: 3 of 15-25 reps each
Place your feet at shoulder width. Extend hands straight in front of you. Keeping your back straight, lower thighs and sit on an imaginary chair. Without lifting your heels off the ground, raise slowly and repeat 15-25 times. Complete three sets.

Impact area: quadriceps, hamstrings, glutes
No of sets: 1 of 15-20 reps
Stand straight with feet together and arms at rest. Take a step forward with one leg. Lower the hip and bend knee at an angle of 90 degrees. The front knee must be directly over the ankle and back knee pointing to the ground. Push with your back leg and return to starting position. Repeat with another leg and do 15-20 reps.

Push ups
Impact area: chest, triceps
No of sets: 2 of 10 reps each Lie down on your stomach with hands placed on the ground at shoulder width and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90 degree bend. The hips must be in line with the back and must not rise. Do 10 reps of 3 sets.

Chin ups
Impact area: Back and arms
No of sets: 2 of 5-7 reps each
Buy a chin up bar available (Rs 1,000). Hold at shoulder width and hang for the first 30 secs to get a good grip. If you are doing it for the first time, take the support of a chair. Once you have a grip, pull yourself up as far as you can. Do not worry if you cannot pull up to chin level in the first week. Hold for a few secs and lower yourself slowly. Repeat for 5 times and do 2 sets.

Resistance Band Circuit
Impact area: Biceps and shoulders
No of sets: 2 of 12 reps each Resistance band (Rs 1,000) is a cheaper and effective substitute for dumbbells. It is a giant rubber band that you pull to strengthen certain muscle groups. It comes with three difficulty levels — green for beginners, blue for intermediate and red for experts. In week one and two, stick to the green band.

Exhale and lift your arms in front of your body and bring up to shoulder height and lower slowly. Do two sets of 12 reps.
Side laterals
Exhale and lift your arms out to the side to shoulder height and lower slowly. Do 2 sets of 12 reps.
Rear raises
It is the opposite of front raises. Grasp the band and lean forward slightly. Lift arms behind you at a comfortable height and lower slowly. Do 2 sets of 12 reps.
Bicep curl
Place both feet on the band and grasp handles. Stretching the band, bend the elbows and curl hands up towards shoulder. Lower and do two sets of 12 reps.

Week 2 Beginner II
The pattern remains the same in week 2 but intensity increases by few minutes or reps.
Total workout time for week 2 (per day): 1 hour Calories burned (per day): 400-450
Total cardio time: 40 mins Follow same pattern of walking as in week 1 for the first 30 mins. Warm up for 5 mins at a comfortable speed of 6 kmph. Alternating between slow and fast — after every two, three or four minutes — choose speeds of 7 kmph and 8.5 kmph, respectively. After walking for 30 mins, run for 10.

Total cardio time: 25 mins Same as week one, except you are now doing 8-10 sprints of 100 metre each.
Or cycling
Total cardio time: 40 minutes Same as week one, but alternate between slow and fast speeds of 25 and 35 kmph, respectively, after every 2 mins for half an hour. Post that, cycle at your best capacity for 10 mins continuously.

Ab crunches + leg raises
No of sets: 3 of 30-35 reps each Hold static for 10 secs at the end of every set of ab crunches and leg raises. This improves muscle isolation and increases endurance levels by up to 7-10 extra reps.

No of sets: 2 of 50-60 secs
Side plank
No of sets: 2 of 45-60 secs each on each side
No of sets: 3 of 20-30 reps each Hold static for 10 secs after every set.
Walking lunges
No of sets: 2 of 15 reps each
Push ups
No of sets: 2 of 14 reps each
Chin ups
No of sets: 2 of 7-8 reps each
Resistance Band Circuit
No of set: 2 of 15-20 reps each for bicep curls, and side, front and rear raises While coming down and lowering your arms in each set, count to three. If you come down fast, the exercise will not isolate your arm muscles, lessening the impact.

Week 3 Intermediate 
Introduce an extra exercise — monkey jumps. Total workout time (per day): 1hr 30 mins Calories burned (per day): 600-650
Total cardio time: 45 mins Warm up. Run for 20 mins at 9 kmph. Adjust settings to 6 per cent incline and walk for 10 mins at 6 kmph. Up incline to 8 per cent and speed to 7.5-8 kmph, and walk for 10 mins.
Or outdoors
Total cardio time: 30 mins Do a warm up jog for 1 km at a comfortable speed. Perform 10-12 sprints of 100 metre each. Do not stop for more than 45 seconds between sprints.

Or cycling
Total Cardio Time: 45 mins Warm up and use 80 per cent of your capacity and cycle continuously for 20 mins. Then, fluctuate at slow and fast speeds for 5 mins and keep cycling for 20 mins. Give your best in the last five minutes.

Ab crunches + Leg Raises
No. of sets: 3 of 50 reps each (abs) + 3 of 25 reps each (leg raises) Count for 3 secs after every repetition while coming down to the ground. Hold static for 10 secs at the end of every set.

No of sets: 2 of 75 seconds
Side plank
No of sets: 2 of 75 secs each on each side
No of sets: 2 of 50 each Hold static for 10 secs after every set.
Monkey Jumps
Impact area: quadriceps, calves, hamstrings, glutes, abdominals
No of sets: 2 of 10 each Squat on the floor, touch palms to ground and jump in the air. Land and repeat for 10 times for two sets.

No of sets: 3 of 15 reps each
Push ups
No of sets: 3 of 15 reps each
Chin ups
No of sets: 2 of 10 reps each
Resistance band circuit
No. of sets: 2 of 15-20 reps each with blue band. Hold static for 15 secs after every set and count 3 secs while lowering your arms.

Week 4 Expert
All exercises become vigorous, and you include hanging leg raises, which is what Chaurasia recommended for Aamir Khan during training for Ghajini.
Total workout time (per day): 1 hr 45 mins Calories burned (per day): 700-750
Total cardio time: 50 mins Warm up. Keep your speed constant and increase incline to 6 per cent. Walk for 10 mins. Increase incline to 8 per cent and walk for 10 mins. Adjust incline to 10 per cent and walk for 10 mins. Maintain incline and run at 8 kmph for 15 mins.
Or outdoors
Total cardio time: 35-40 mins Warm up. 12-14 sprints of 200 metre each.

Warm up. Alternate for 5 mins at slow and fast speeds at 60 and 90 per cent of your capacity, respectively, for 45 mins.

Ab crunches + Leg Raises
No of sets: 4 of 50 reps each (abs) + 3-4 of 25 reps each (leg raises). It's important that you remain static at angles of 45 degree, 22 degrees and 10 degrees, while lowering your legs in each set. Breathe constantly.

Hanging Leg Raises Ghajini-style
Impact area: Abdomen
No of sets: 2 of 25 reps each This exercise can be performed on the chin up bar. Grab the bar and hang until your body is still and the legs straight. Flex your arms and ab muscles and raise your feet up to the bar. Slowly lower legs and repeat 25 times for 2 sets. Hold for 15 secs in last rep.

No of sets: 2 of 120 secs
Side plank
No of sets: 2 of 90 seconds each on each side
No of sets: 2 of 50 each Hold static for 10 secs after every set.
Monkey jumps
No of sets: 3 of 20 each
Walking lunges
No of sets: 3 of 20 reps each
Push ups
No of sets: 3 of 15 reps each Do all repetitions independently without knee support. Hold static for 10-15 secs at the end of every set.
Chin ups
No of sets: 3 of 10 reps each
Resistance Band Circuit
No of sets: 4 of 20 reps each for all exercises

What to eat
Dr Rekha Sharma (in pic), president, Indian Dietetic Association, suggests a diet plan to match your workout. Fat gain and the onset of diabetes are largely due to skipping breakfast and irregularly eating patterns. To stay fit, you must eat something every 3 hours. Don't reach out for heavy meals. Nuts, fibre biscuits, fruit or a brown bread sandwich is enough to keep you going in between meals.

Eat a bowl of muesli or a peanut butter sandwich or a couple of bananas before your workout. Eat every 3 hours and continue with your regular diet for the first 10 days. But make sure you avoid foods made of maida (refined flour), fried snacks and white rice.

From the 11th day after the launch your new workout, start your day with two slices of brown bread, omelette/bhurji or 4 egg whites or soyabean bhurji, along with a glass of low fat milk. Snack on apples, papaya or oranges along with dates and nuts (almonds, walnuts, etc.) two hours after breakfast. Lunch must include a green salad, two chapatis, a vegetable, dal and chicken or fish. Cook all your food in minimal oil. Vegetarians can supplement their protein requirement with protein shakes. Make sure you read the ingredient make-up chart on the container to avoid those with steroids. For essential amino acids, vegetarians can combine cereals and pulses to make multigrain dals and chapatis. 3 hours after lunch, have a sprout salad, bhel without fried sev or a brown bread sandwich. During the day, drink 4 litres of water and sip on coconut water and lime juice. Eat dinner by 8 pm. Cut down on carb intake — have 1 chapati and a vegetable soup, dal and sabzi. Eight hours of sleep is a must.

Maintaining your body after 30 days
Once you have lost weight and gained muscle, work out for not more than four days a week. Following this 10-min routine daily will keep your body in shape for up to couple of months. Four minutes of skipping, fast walking or running, followed by one minute of squats, one min of push ups, half a min of chin ups, 1 min of plank and 45 secs of side planks each. "It'll make sure that blood reaches your muscles, preventing muscle loss. But do get back to working out, soon," says Chaurasia.