Saturday 30 March 2013

Some foods that can help you lose weight!

Besides that some weight loss supplements

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Grapefruit: We'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.

Source: Yahoo.com

Friday 15 March 2013

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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

Treadmill

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.

Or cycling

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.

Plank

Impact area: Abdomen, back, shoulders
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.

Squats

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.

Walking lunges

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.

Front raises

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

Treadmill

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.

Or outdoors

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.

Plank

No of sets: 2 of 50-60 secs
Side plank

No of sets: 2 of 45-60 secs each on each side
Squats

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

Treadmill

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.

Plank

No of sets: 2 of 75 seconds
Side plank

No of sets: 2 of 75 secs each on each side
Squats

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.

Walking lunges

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

Treadmill

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.

Or cycling

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.

Plank

No of sets: 2 of 120 secs
Side plank

No of sets: 2 of 90 seconds each on each side
Squats

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.

Source:http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/It-takes-30-days-to-fully-transform-your-body/articleshow/17883548.cms

Monday 4 March 2013

Give few minutes for your fitness! best suited for working class people

Got just a few minutes to spare in your day? That's all you need to exercise on the go and get fit, experts tell Ismat Tahseen

Being busy need not be the reason why you're lagging behind in health quotient, now. A new mantra can have you in ship-shape, without pinching the pocket via costly gym memberships or tediously trying to collaborate different regimes for effect. While Mumbai's physiologists may debate over hours spent walking and on the treadmill or stepper, what you really need can be counted on your fingertips. It's just five minutes of time!

What it's about

The idea behind the regime is to get people to stop over-complicating the idea of weight loss. A website quoted Michelle Bridges, a fitnesstrainer, saying how the way to reconnect and rebuild took exactly that amount of time. "A lot of people get what I call 'paralysis by analysis' where they just tend to overthink it," she said. "They put so much concern around: Should I train in the morning? Should I eat before I train?" Says fitness expert Leena Mogre, "The idea is actually about bursts of activity, which will motivate you be more active and move onto a bigger workout, which is big abroad. It could be great for people who have hardly any time. It could comprise climbing office steps during a break, doing 10 lunges, 15 calf raises, do a few squats while talking on the phone, or sit on a Swiss ball while typing or stretch over it. You can even use an office chair for stretching exercises. And, if you're on the couch in front of the TV, you can do a few crunches while watching which is great for a bulging tummy. The trend is gaining popularity with women who actually drop the idea of a workout when they feel they don't have time to do a whole routine. It has become quite big abroad and works well if you follow a supervised schedule to avoid injuries."

'It can be great motivator'

While Mana Shetty, wife of actor Sunil Shetty, feels that just five minutes may not be enough, because the "old school of thought of making time to connect with oneself works best", TV hostess Mandira Bedi is excited by the idea. "I love my own outdoor run, but do I agree that there are times when people would say, 'I just cannot make time to exercise'. Plus, for people who are too lazy to get started, I think five minutes is better than no time at all. I think this regime looks simple but it can also be a great motivator for people to start with this and focus into a larger fitness activity later on so why not?"

Tried these quick fixes?

Brazilian butt workout: Lower the body into a squat position and go low, raising arms to the shoulder level. Hold this position and do it again to tone back, butt and hamstrings.

The explosive lunge: Assume the lunge position and go forward with the knee bent at 90 degrees, directly over ankle. Switch legs after a bit.

The Basketball Move: This can be a good tummy stretch. Think there is a basketball in front of your feet. Crouch down, pretend you are grabbing it, and jump up as if to shoot. Come back to the crouched position and repeat.

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Source: http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Try-the-five-minute-workout/articleshow/14603701.cms

Sunday 3 March 2013

How to increase your height? Best exercise to increase your height!

Wanna be fitter? Grow taller? Here are some simple exercises that can help children gain height

Children lead busy lives with school, tuitions, extra classes, television and games on mobile. Holistic health guru Mickey Mehta says, "Kids do not get enough time to go out and exercise. They need simple exercises that help them develop better."

Here are a few exercises:

Hopping with one leg: This is one of the simplest exercises ever and can be done anywhere — while watching TV at home, while playing in the park, even in school during recess! Just hop on your left leg eight times with your hands up pointing towards the sky and then hop the same way on your right leg.

Benefits: This bouncing activity is great for brain development. It also strengthens the legs and generates growth hormones.

Cat stretch: This is the Indian dandwat. Put your palm and toes on the floor and become a mountain shape. Then, slowly glide down getting the chest towards the ground and become serpentine, thereby getting into bhujangasan. Your spine at this position is arched; bum is low, shoulders high and elbows straight, pelvic bone touches the floor. Then simply reverse the position and glide out. Now, push yourself out and become a mountain again.

Benefits: This activity helps to open up your spine, strengthen your shoulder, palms, chest, back, and puts a stress on the stomach and stretches hamstrings. It is good for circulation.

Hang on:This exercise involves hanging from a rod and stretching your body completely.

You should keep your toes pointed to the ground, stomach and buttocks should be sucked in tight and chin should be up.

Benefits: This exercise increases height. It also strengthens your hands arms and shoulders and leads to a strong stomach.

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When I was at the age of 12, I used to be amongst the most bullied students in class. Whenever I try to get myself involved in playing basketball during our recess times, I usually end up getting rejected. It was probably because of my considerably short height. It was very frustrating on my end and my mother could not bear the discouragement that was ruling over me. Believing that I was still going to be a lot taller, she did some extensive research for great ways that could amazingly take me to my highest potential height. Thanks to the methods that she had opened up for me to go through which were all in a single how to grow taller guide book, I became one of the tallest people in the campus during my college years.

To tell you the truth, it was rather a plethora of options that I had to consider taking in order to reach the ideal height I was hoping to successfully grasp for. But you know what they say; all the best things do require discipline and great efforts. If you want to aid your height problems, let us discuss the components of the effective how to grow taller guide book that I had followed.

Height Enhancer Foods

Your body needs to produce more than enough hormones in order to promote height enhancement. For that to be possible, you need to consume foods that are rich in calcium for bone growth, vitamin D for calcium absorption, and protein for muscle and ligament development. Natural sources for these would be milk, green leafy vegetables and lean meat.

HGH Supplements

If you happen to be amongst the populace of people with pituitary gland issues that lead to hormone deficiency, you have the option to take human growth hormone supplements, especially the injectable ones. That way, hormone production within your system would be at its most.

Grow Taller Exercises

Virtually everyone has a couple more inches of height hidden. Due to a slouchy back, some people turn out to look shorter. By performing grow taller exercises that involve stretching; you can align your spine and improve your posture to bring out a couple of inches that you are not really aware of having. A good example for that would be hanging on a pole for at least a good five minutes a day.

Growth Hormone Therapists

There is no better source for height enhancement help other than from growth hormone therapists. They are fully knowledgeable about all of the possible issues that are slowing down or blocking your growth processes and what mediums you need to take in order to aid them up. Nevertheless, you are in great hands with them given the fact that they have the best ways to go around having a safe grow taller venture.

Factors that Great Affect Growth

While genetics are majorly behind your physical build, your habits can also affect you as far as height goes. For instance, your body needs to be at a sleeping pace within the hours of 10 PM to 6 AM in the morning for a good 8 hour sleep that allows your pituitary glands to produce more hormones. By being inconsistent with your sleep hours and pattern, you are actually slowing down the production of the hormones, explaining why you are not really seeing much of an improvement with your height.

Surgical Procedures for People Who Stop Growing

In most cases, people stop growing after puberty. There may be possibilities that you could have some growth spurts left to grow a couple more centimeters taller until the age of 25, going through limb lengthening would always be an effective solution for people of that age. This will require anesthetics as your leg bone will be sawed in order to make a large incision that will increase your height for up to four inches. The healing process usually takes three to six months and after that, you can start moving freely without any pains at all.

Source of story: http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Grow-taller-with-these-exercises/articleshow/10727738.cms

Best Tips of Online dating!

Sexy Girls in Your Area

Feeling lonely but don't have much time to go out on a date? Worry not, online dating can be your saviour. But before diving head on into the world of online dating, remember it comes with its own set of risks and being on your guard is a priority.

Here are some essential online dating tips that will help you wade through the muddy waters and find your perfect mate.

Avaoid Free service

While taking the plunge into the world of online dating, it's best to go for paid service, rather than free ones.

This is simply because the people who sign up there are seriously looking for matches. Rather than the free dating sites, where teenage kids and married people just log in for some fun.

Use alternative User ID

Every online dating service asks for an email ID, but it is best if you create a new email account for this.

The reason behind this is that you will not be bombarded by mails and requests from the subscribers expressing their interest on your official email ID or an account that you use for communicating with friends and families. Moreover, your primary ID will be shielded from spam mails.

Be Honest

Honesty always pays. And it's no different in online dating, remember the key to any relationship is trust. So, always give correct details about your height, weight, complexion, interests, choices, likes and dislikes.

Most importantly, upload a recent picture, which is the first thing people will notice when they check out your profile. If you decide to meet the person and don't resemble your picture, it will be a huge turnoff and your prospective partner won't know whether to trust you about other stuff or not

Be aware of married couple

This is a predicament for all online daters - whether the guy/girl you are interested in is married or not. Married men and women are known to have signed up for online dating services just to check what they missed out on by tying the knot.

How to determine whether the other person is married or not?

However, it is easy to determine whether the other person is married or not. It is often seen that married online daters log in very infrequently; sometimes they come online after weeks, sometimes they chat the whole night. They usually refrain from giving their phone numbers, since there is always the chance that their spouse may pick up your call inadvertently.

Use pics that say something about you

It is a given that people have to put up their pictures on dating websites and almost everyone puts up his/her best pic online. However, more important is to upload a picture that shows what you like.

A photo of you hiking or at the beach will show that you are actually into these things, which adds credence to the interests you have mentioned in the profile.

Before posting check the message for grammatical mistakes

In the world of online dating, chats are the norm and so are messages expressing your interest in someone. So make sure you check your spellings before dropping that message in the other person's inbox, though it can be a pain while chatting online.

Nevertheless, you can be careful about making sure that you know the difference between "its" and "it's" while chatting, because chances are that your love interest would have learned it in school.

Update profile frequently

Updating the profile frequently is a smart practice since it raises your searchability. When someone searches for people with your description and interests, then it becomes important that your profile comes on top.If you do not update your profile periodically, then your profile will reach the bottom of the pile and stagnate, and you may just miss the chance of meeting your soul mate. You don't have to do much, just upload a recent pic or include a new band you heard of in the likes/interests section. Even this much will do.

Always remain on guard?

The world of online dating is full of predators and perverts and you will always have to be on your guard while agreeing to meet someone.It's advisable to chat with someone for a few weeks before you go out to meet him/her. Even while giving your phone number, think if you ever received any bad vibes from him/her. If you ever think something is amiss, give the person a miss.

Always remember, it is better to be safe than sorry and there are plenty of fish in the sea!

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