Pros and Cons of Using a Heart Rate Monitor

Heart rate monitors have become intensely popular lately. It has become a fashionable trend for many health-buffs. But aside from that, the heart rate monitor has become a helpful apparatus for people whose goal is to lose or maintain their ideal weight, and simply to keep track of their exercise and fitness habit. But how exactly will a heart rate monitor be able to aid you in your fitness goals? Are there negative consequences of using one?

Monitoring the heart rate during training is truly a great way to stay within your target heart rate zone while ensuring that you’re burning the maximum number of calories.

For runners, or those into brisk walking, the heart rate monitor is an efficient and fitting device since they come in as a wristwatch. They can easily wear it on their wrist and is a very safe way to guide the runner whether to increase or decrease his speed. The sensor will be strapped around the chest and it will automatically detect the person’s heart beat accurately. The results of the reading will be displayed on the watch which is very trouble-free to comprehend. The machine measures directly your body’s performance during your exercise so there will be no need to stop and take your pulse. This provides further motivation to continue working conscientiously on your fitness regime.

An added bonus is that heart rate monitors not only supervises a person’s heart rate, it also keeps track of the calories burned that you can monitor your improvement over time. This made the heart rate monitor a very objective tool in measuring calorie expenditure with your activities. While increasing your exercise level, it is advantageous to do so in a graded and cautious manner to avoid overexertion and extreme stress on the cardiovascular system, particularly the heart muscles.

With the guidance of your physician, your heart rate monitor is an ideal method in assessing your cardiovascular condition, helping you to settle on up to what degree you should increase your level without any risk of acquiring injury. The target heart rate every workout can be determined and your physician can recommend the activities suitable at your target heart rate.

Using a heart rate monitor during training or in a marathon could also help you control the effort that you will pour throughout the race. By displaying your heart rate, it can tell you whether you are starting off in an excessively fast pace. After training, you can review how much effort you have exerted from the beginning to the end of the race and thus improving your chances next time in maintaining an even effort.

But is the heart rate monitor really helping your workout or just making it more complex? Sometimes if people don’t use their monitors correctly, it provides inaccurate data to its users defeating the essence of the device. The computer related saying “garbage in, garbage out” applies to this instrument as well. The information received from the monitor is only as good as the information you input into the device. The calculation of data such as target heart rate, maximum heart rate, and etc. can be tricky and might lead to mistakes due to inaccuracy. Incorrect information could lead you to exercise at a heart rate above than what is healthy for you.

There may also be other factors that can affect the accuracy of the reading. Anxiety and nervousness at the beginning of a race perhaps can increase a person’s heart rate. Your heart rate may remain elevated during the training and during the match itself which will eventually lead to miscalculated results on the screen. Less expensive monitors can give distorted results gathered from interference. Let’s presume you are running with another person wearing a heart rate monitor, or exercising on a machine that has its own heart rate monitor, the monitor you’re wearing will easily pick up the signal from the other machine and alter results.

Physical factors such as discomfort brought about by the chest strap transmitter could also be a disadvantage especially for women. Using this for long durations could lead to soreness and chafing of the skin. Hence, before purchasing a heart rate monitor, you must be sure that you are very comfortable with the transmitter.
After having read the advantages and disadvantages of the heart rate monitor, you can now weigh your options on whether to obtain such instrument or not, or to choose a better type that suits your preference and activities better.

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Exercise Can Fight Sluggishness

Some people wonder why they feel tired all the time. They wonder if they're getting enough vitamin supplements, so they stock up on those. They think they're not getting enough sleep, so they try to squeeze in a nap or two and wind up napping all day and still feel exhausted. They pinpoint too much activity causing their tiredness, and try to cut back on an already lax schedule, but still feel tired even when they just spend the day lounging on the couch watching soap operas.
Perhaps they haven't reconciled their sluggishness to a lack of physical activity instead of an excess of it. Sometimes when a person feels slothful, it can also be caused by a lack of activity, or more specifically, a sense of boredom. In that case, exercise can actually provide a solution.

First off, exercise increases metabolism rates. The increased efficiency means that the food you eat will get all the nutrients delivered straight to their targets. This solves the problem of whether you are getting enough nourishment much more than trying to stock up on vitamins while not getting them infused into your system. Perhaps your organs were a little inefficient prior to the workout routines. When you throw in a little exercise, the improved metabolism will translate into your organs getting the necessary nourishment quickly and efficiently.

Second, the heightened heart rate and breathing that comes from exercise results in a person who feels more alive. This increases body temperature, giving you a boost of energy. This is why some athletes, especially runners, undergo what they call a second wind. Instead of feeling tired a certain time period into a running session, they have a heightened boost of energy that enables them to speed off much faster than before. The same thing happens when a person exercises. After the initial trouble of getting up and moving, a sort of second wind happens wherein he gets the needed energy boost that gets him going for a long time more. You will find that you actually enjoy getting active, and will want to do it over and over!

Next, exercise makes you concentrate on a certain task. For example, instead of lounging around thinking of worrisome realities, when you exercise, you wind up focusing on getting the correct movement and it may temporarily chase away the worries. It also fights boredom by giving you something to look forward to on the daily schedule. This is especially true when you set a regular schedule for your workout. Instead of wandering around looking for things to do, you at least have something set for that given time, getting you off your butt and onto the exercise equipment.

Lastly, exercise releases endorphins or happy hormones, which are responsible for the good mood that people feel. Being in a happy mood means you will be less prone to feel bored, whether or not you are doing something, therefore making you less susceptible to sluggishness. After all, sometimes a main cause of wanting to spend hours in front of the TV is boredom or a sense of exhaustion that may not actually be physically caused. At least when you get a dose of the happy hormones, you will feel active and ready to take on the world no matter what the cost. The happy feeling actually even stays much longer than the actual exercise itself, so you can see how, even after you wrap up your workout session, you will find yourself longing to keep being active and productive.

Once you understand the role that exercise plays in stirring you up from sluggishness, you will find yourself wanting to get moving. You will find yourself excited to shake off that perennial exhaustion and finally feel alive and kicking once again. Finally, there is a solution that does not require any expensive investment! After all, working out can be done right in your own home or perhaps right outside your front door. Rest assured, you will definitely see results even on the first workout session you embark on, because exercise can do wonders even to the most amateur or workout enthusiasts! Try it and see how it helps you feel much more active and excited for life.

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Quickest Way to Lose Weight – Hands Down!

Many of you are desperate for the quickest way to lose weight, so here it is. Announcing the quickest way to lose weight ever invented! Cut off your legs. That should do the trick. Before you get all huffy with me, think about it. All those fad diets that offer the quickest way to lose weight are doing as much damage to you on the inside. I’m not kidding.
Losing weight too quickly really, really screws you up. We all know the right way to lose weight, slowly but surely, and  I will review that at the end of this article. First, let me cover some of the popular fads – here is what NOT to do.

Quickest Ways to Lose Weight (and mess up your metabolism, deprive yourself of vital nutrients and get depressed about the yo-yo cycle, while putting your hard earned money into the hands of weight loss gimmick promoters who prey on overweight people who don’t know any better, I guess).

Quickest way to lose weight #1. Fast. Go without food for days at a time. While short fasts can be good for you (perhaps) – fasting for weight loss lowers your metabolism and encourages binge eating after the fast. This is perhaps the most dangerous part of fasting. If you eat too much too quickly (which most people do) when you break the fast, you throw your system into shock and potentially make yourself sick. In the days following a fast, most people compensate for the lack of food by eating more than usual. Don’t do it! Fasting is serious business and should not be attempted casually.

Quickest way to lose weight #2. The Master Cleanse. Or the lemonade diet. This approached advocates drowning yourself in lemonade and maple syrup for days or weeks on end. Theoretically, you get all the nutrients you need from the syrup (if you believe this, I have some great off-shore investments for you). This is a joke. You will lose some water weight and plenty of muscle mass on this diet, but, like fasting, it is dangerous when you come off it and start eating real food again because you will tend to over do it.

Quickest way to lose weight #3. The hCG diet. This theory here is that, man or woman, you trick your body into thinking it is pregnant – or something bizarre, so that you can withstand a very low calorie diet – 500 cals per day – and not destroy your metabolism or even feel hungry. BS! This is the biggest load of molarkey I have ever heard. To make matters worse, most HCG sold today is homeopathic, nothing more than alcohol water. Avoid this one, please.

Quickest way to lose weight #4. Various shakes, bars, powders and meal replacements. You substitute these concoctions for real meals so that you can lose weight. So, when did substituting nearly nutrition-less, highly processed junk protein and carbs for real food become GOOD for you? Almost all meal replacement plans are JUNK FOOD. More deprivation of vital nutrition for your body. I am sure your body will be grateful.


Quickest way to lose weight #5. Single food diets. The watermelon diet. The banana diet. The grape diet. You eat only one food for days and days. Right. Again, why deprive your body of what it needs just to destroy your metabolism and create a massive compensatory food craving on the other side.

Quickest way to lose weight #6. Take thermogenic pills that will jangle your nerves, make you sweat, make you anxious, make you pace, make you BURN OUT YOUR ADRENALS. These supplements are not health supplements. They jack your system and artificially increase your metabolism (theoretically). When you stop taking them, you are back to square one and  – oops – now you need to give more money to the supplement company.

Quickest Way to Lose Weight Legitimately (It is so simple that I almost have to apologize because I know it is tough, too) Here are the best weight loss tips ever given:
1. Drink plenty of water. Without water, your liver and kidneys can’t release toxins and are forced to store them – guess where – in FAT cells. This creates a demand in the body to hang on to fat. Water is the best weight loss elixir ever.

2. Go raw. At least 51% of your diet should be made of raw fruits and vegetables. Your body needs to nutrients and fiber. If it doesn’t get what it needs in nutrients, it won’t let go of fat, sorry!

3. Eat 5-6 small, healthy meals per day. Don’t bust your caloric budget, but eat meals balanced with protein, carbs and healthy fat several times a day. It raises your metabolism naturally and – here it is – gives your body what it actually needs! Malnutrition is weight loss enemy #1. Feed yourself responsibly.

4. Create a 15-25% calorie deficit. This will allow you to lose weight slowly but surely, while preserving muscles mass and your metabolism.
5. Exercise. Sorry. Find something you enjoy and just do it. It will help you create that calorie deficit.

6. Avoid sugar, processed food, chemicals, simple carbs. These just gunk up your organs and encourage fat storage. Is this what you want?

7. Reduce stress. Learn to manage your mind and develop some personal discipline.

If after reading this, you STILL want to try one of those quick ways to lose weight, then weight loss is not your biggest problem. Immaturity is. Grow up for a while then come back and reread this article.

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Strength Training to Tone Your Muscles

 Do you frown whenever you see a cute sleeveless top, knowing you could never wear it because of the sagging skin under your arms? Do you sometimes bemoan the fact that your upper arms look like loose chicken wings? Do you find yourself struggling to fit into a pair of jeans because everything on your legs feels loose? Then perhaps it is time to hit a fitness regimen of some sort! But perhaps you have heard before that you will need to undergo a strict cardiovascular program in order to lose the excess fat. But do you know that there is a better way to tone those muscles?

Many women shy away from strength training thinking that it is only designed to bulk up muscles like the ones you see on the Incredible Hulk. Naturally, the average woman would not want her muscles to look like that, with the exception of those who are actually proud of their biceps on the covers of Sports Illustrated. But strength training is indeed not only limited to giving you large bulky muscles. If you know how to do it properly, it can actually tone your muscles and enhance your silhouette! The basic things you need to know about strength training are as follows:

1. The effects of strength training differ based on the weight that you carry. In order to bulk up, you need to workout with heavy weights, or those that you cannot lift more than five times per set. This builds strength, which results in the bulky muscles. So if you want to tone your muscles, opt for weights that you can lift at twenty times per set, and do three sets at a time. What happens is that you are building endurance, and your muscles break down and then repair themselves into longer, leaner form.

2. Take important note of the principle of rest. What happens during strength training is that the muscles break down from the strain, and then they rebuild themselves. This is why personal trainers and experts require at least a 24-hour gap between strength training sessions. If you go to a gym, they will likely instruct you to do strength training three times a week and intersperse those times with two or three times of cardiovascular exercise. This is in order to give your muscles time to recuperate and build themselves back up. If you fail to give them the rest they need, you will wind up with injured muscles.

3. Strength training may not necessarily make you lose more weight than cardiovascular training, but it will usually make you look leaner and fitter. This is because strength training builds muscle, and muscle is heavier than fat. So do not worry if your scale tells you that you are not losing weight as fast as you would like, since doing strength training will definitely burn up your fat but build up muscle mass in exchange.

4. The good news is, in the long run, muscles burn more calories than fat, even at rest. This means that the muscles you build up will help you burn even when you are just sleeping or doing nothing, which protects you from gaining back unwanted weight even if you wind up eating a little too much sometimes. Or, once you stop exercising, you still have a leeway of about a few months as the muscles continue to burn extra calories. You will only wind up gaining back weight once the muscle tone itself wears off, which you would not want to happen anyway!

5. Lastly, be sure to do your workouts properly. Working out with dumbbells is a lot more complicated than riding an exercise bike because you need to know the proper way to hold and lift them or else you risk injury. If you do not have a personal trainer, check magazines for illustrations, or better yet, find how-to videos on the Internet for the proper form. It will serve you well in the long run as you start to see the results you desire.

Now that you know that working with weights can actually work for your benefit, go ahead and buy a couple of dumbbells, and tone those muscles up for a better-looking, better-feeling you!

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Too much exercise not good for your heart

New Delhi: A Swedish study has found that endurance athletes, who train and race frequently, may experience a high rate of unusual heart rhythms called arrhythmia.

It found a higher incidence of arrhythmias in cross-country skiers with a long history of endurance training, the Discovery News reported.


Arrhythmia, which is often harmless, can sometimes lead to strokes and other serious problems.

"People who are exercising a lot should probably learn how to identify the symptoms of atrial fibrillation and seek counselling if they get it," said Johan Sundstrom, a cardiovascular epidemiologist at Uppsala University.

Sundstrom emphasized that exercise is essential for overall health and that the vast majority of people would do well to get more of it, not less.

"I would be worried if people thought cross-country skiing, for example, to be dangerous. That would be an unlucky headline," he said.

"We`re looking at extreme amounts of training. Most people need to get off the couch and exercise a little bit," he added.

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Pilates, for a fitter you

The benefits of Pilates are a fitter body, better posture and balance, increased abdominal and back strength and a relaxed mind. Pilates training focuses around strengthening the 'core'. The core is defined as the wide band of mid-section from the navel to the lower back, extending from the lower ribs to the pelvis. Each and every exercise in Pilates focuses on strengthening the core. You will be surprised how challenging it is to perform all exercises using these muscles.

Pilates offers different levels of intensity and challenge. You can start at a basic level and progress according to your ability and fitness goals.

The pilates principles
The Pilates philosophy is based on six main principles:

Breath: Correct breathing oxygenates the blood and increases circulation. Inhale, through the nose and exhale through the mouth.

Concentration: There are no mindless or careless moments in Pilates. Rather than allowing your thoughts to wander, focus your mind on the task at hand. Control: Pilates requires mindbody control. Every motion should be planned for. This method reduces the risk of injury in the body.

Centering: Pilates is often described as "movement flowing out from a strong core". This is the foundation of all movements. Precision: Precision elevates the benefits of each exercise from superficial to intense. It is not the structure of the exercise but the precision with which you perform them that determines your results.

Flow: Movement is by nature continuous. In Pilates, it is important to concentrate on flow during each individual exercise.

Pilates mat exercises

The hundred
Lie on your back with your knees bent. Inhale, and then exhale as you lift shoulders, arms and feet off the floor. The legs can be at a 90-degree angle or extended straight up, to increase challenge. Now, pump arms up and down, initiating movement from the shoulders. Inhale, for 5 pumps and exhale for 5 pumps. Pump 100 times.

Rolling side to side
Lie on your back with your knees bent and stretch your arms out to the sides. Inhale, as you drop your legs to one side, turn your head gently to the opposite side. Exhale, as you bring your legs back to the centre. Switch sides. Do each side 6 to 10 times.

Roll up
Lie on your back with your knees bent and take your arms overhead. Inhale, then exhale, as you roll up lifting your spine off the mat slowly. Lengthen your spine as you lift up and inhale as you slowly lie down on the mat again. Repeat 5 to 10 times.

The saw
Sit tall, with legs extended and open slightly wide. Stretch your arms to your sides, and inhale, stretching your spine upwards. Twist from your waist to the left, and exhale as you bring your chest towards your right leg and inhale, lengthening your body up. Switch sides. Do each side 6 to 10 times.

Swimming
Lie on your stomach, arms extended in front of you. Inhale as you bring your right leg and left arm up into the air simultaneously. Switch arms and legs by lifting your left arms and right leg above the mat. Repeat 6 to 10 times.

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Hourglass figure not always healthy

The report has been published in the December issue of Current Anthropology. The hormones that make women physically stronger, more competitive and better able to deal with stress also tend to redistribute fat from the hips to the waist, according to Elizabeth Cashdan, an anthropologist at the University of Utah.

So in societies and situations where women are under pressure to procure resources, they may be less likely to have the classic hourglass figure.

Cashdan's hypothesis aims to explain a peculiar observation. Women around the world tend to have larger waist-to-hip ratios-more cylindrical rather than hourglass-shaped bodies-than is considered optimal.

Medical studies have shown that a curvy waist-to-hip ratio of 0.7 or lower is associated with higher fertility and lower rates of chronic disease. Studies have also shown that men prefer a ratio of 0.7 or lower when looking for a mate.

The preference makes perfect sense, according to evolutionary psychologists, because the low ratio is a reliable signal of a healthy, fertile woman.

But in data that Cashdan compiled from 33 non-Western populations and 4 European populations, the average waist-to-hip ratio for women is above 0.8. If 0.7 is the magic number both in terms of health and male mate choice, why are most women significantly higher? That's where the hormones come in.

Androgens, a class of hormones that includes testosterone, increase waist-to-hip ratios in women by increasing visceral fat, which is carried around the waist. But on the upside, increased androgen levels are also associated with increased strength, stamina, and competitiveness. Cortisol, a hormone that helps the body deal with stressful situations, also increases fat carried around the waist.

"The hormonal profile associated with high WHR (waist-to-hip ratio) may favour success in resource competition, particularly under stressful circumstances," writes Cashdan.

"The androgenic effects-stamina, initiative, risk-proneness, assertiveness, dominance-should be particularly useful where a woman must depend on her own resources to support herself and her family," the expert added.

In other words, trading the benefits of a thin waist for better ability to collect resources may be a good deal in certain societies and situations. And there is evidence that male mate preferences may reflect this trade-off, according to Cashdan.

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USP Labs Yok3d Reviews – the Bad news

USP Labs Yok3d Reviews – the Bad news. USP Labs Yok3d (pronounced “yoked”) is a fitness supplement that plays on the nitrous oxide movement. Yok3d is different from other nitrous oxide fitness supplements, however, in that it claims to use a different substance, arginine nitrate, to produce the desired effect. In theory this encourages the body to react naturally with oxygen producing cells and expand veins with extra nitrate.


Yok3d Problems

The problem is, nitrous oxide supplements in general have absolutely no scientific validity and have never shown results that were better than placebo. So, even a new twist on a bad idea is a stretch, even if it comes from the respected folks over at USP Labs.
USP Labs Yok3d Benefits Claim

People who use Yok3d prior to exercise are supposed to get miraculous benefits. Yok3d is a considered, according to various affiliate marketers, to be a vaso-expander that promotes blood flow and pumps muscles. Yok3d is supposed to fight fatigue, dilate veins, increase strength, enhance endurance, speed recovery and even boost the immune system. Yok3d users are also touted as being able to pump out more sets.
Oops – Not so Fast. What does actual science say about Yok3d?

Well, nothing, which is significant. Science also dictates that there is simply not a nitric oxide supplement on the market (nor is it possible to create one) that will actually do what marketers claim it will do.

For the Yok3d active ingredient, aginine, to produce nitric oxide, it would have to be taken intravenously at 25 grams per dose. This is an impossibly high dose and completely unrealistic for a common supplement. If you don’t believe it, do the research. It is there to be discovered!
If Yok3d is a waste, what do I do?

First, stop dreaming of becoming a freak bodybuilder and start to focus on getting into your simple best shape. This includes a great diet, plenty of water, regular exercise and lots of personal discipline. These factors alone will take for further down the road to fitness than any supplement.

Next, make sure your basic nutrient requirements are met. Use a whole food supplement and plenty of green and red powders, along with tons of raw food. All of this is irreplaceable. If your body is not getting the basics – and tons of micronutrients – no fitness supplement will make up for this deficit. In fact, it will throw you further out of balance.

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Want a body like Scarlett Johansson?

Most of us struggle our way sticking to an exercise regime and quickly tend to give up fad diets in order to get a hot body like that of our favourite movie stars. And we often wonder, how do these celebrities always manage to stay in such great shape and make news for their sexy figures? And speaking of desirable celebrity bodies, Hollywood hottie Scarlett Johansson is one the sexiest women in the world.

She's known and loved for her bodylicious figure and that makes her a one of the favourite pin up movie stars. With such an enviable figure like hers, which woman wouldn't want a body like hers? For her upcoming movie, The Avengers, Scarlett had to shed weight to fit into her superhero costume. And if you're wondering what fitness regime did she undergo, to get into an even better shape to fit in her costume, her personal trainer has dished out some dope. ScarJo is said to have changed her workouts on a daily basis to prevent boredom and hitting plateaus. Her trainer opines that changing one's workout routine is pretty easy, and there are a ton of options.

The trick is to change the width of your grip, increase or decrease weight or number of repetitions, do extra sets, or try super setting (alternating between sets of two different exercises). Scarlett's trainer also had her incorporating a lot of balance, core work, and coordination into her workouts. And not to forget the resistance training. She did some serious strength training with weights and kettlebells - and it paid off! So here are four of Scarlett Johansson's favourite exercises to help get you in your own superhero shape. These exercises can be done anywhere without any equipment, and they should be done in a circuit, alternating through three sets of each:

Split squat

Start in a standing position with your feet about shoulder width apart. Your arms should be at your sides. Squeeze your glutes and step back with your left foot into a lunge. Make sure you sink into the lunge slowly. Then push back to starting position, and do 10-15 repetitions. Switch legs and repeat.

Flamingo extension

From a standing position, bend your left leg slightly and raise your right foot behind you until your knee is at a 90 degree bend. Then slowly lean forward, bending at the hops, allowing your right leg to extend behind you. Extend your left arm in front of you to form a T. Make sure you engage your core, glutes, and shoulders throughout the movement. Hold for five seconds, and do 10-15 repetitions. Switch sides and repeat.

Squat jumps

Start in a standing position with your feet shoulder width apart. Keep your arms at your side, and lower into a squat (to your own level of comfort). Make sure your back is kept straight throughout. As you come up, engage in an explosive jump as high as you can, and then land softly and go right back into the squat. Quickly repeat 10-15 times without rest.

T- push-ups

Start in a push-up position with and shoulder width on the floor. Lower yourself close to the floor, and as you push up, lift your left arm straight up to the ceiling and rotate your body while balancing on your right hand and edge of your right foot. Return to push-up position and repeat with the opposite side of your body. Do as many as you can.

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Don't blindly emulate star workouts

Preeti Kotwal, personal trainer and fitness expert at a city gym, agrees, "More than anyone else, it's the teenagers who have this craze of aping stars. They don't understand that, most of the time, the way the stars look are camera tricks. Just as they change their fashion statements, they want to keep changing their body." So how does she handle their queries and confusion? "Education is very important, and we always work towards raising awareness about fitness. We tell them that it takes at least three months to change a body."

Fit bods or zero sizes? Is it about a flat tummy or a curved back? If this confusion is not enough, there are DVDs by these stars which promise more than what they can deliver. Virendra Sherlekar, director of a gym, says, "Sometimes, it's the chest size and sometimes, the arm size. These days, it's all about the waist and abs. People are confused, but we try to logically see through what an individual wants to achieve. From there we start our fitness programme. Most of the time, these fitness videos of stars lack proper equipment, correct postures and techniques. Some people do buy them, but I feel that they are the ones who do not work out. They are the ones who let these DVDs eat dust on their shelves."

It's a well-known fact that staying fit is different from being thin. Yet, there are youngsters who get blinded by the glam world and lose out on the reality. As Smitha Pillay, branch manager and personal trainer of a fitness club, says, "Actors are backed by a great team, but obviously they don't talk about all that on camera. For each individual, genetics and body system work differently. You can get the best of only what your body can give you. We take regular counselling sessions with our confused clients in which they are explained and introduced to practicality." So are people convinced after the session? "Not everyone is. But yes, after following our plan, they so realize that what they see on TV is unrealistic. Though we don't discourage them, but we never give into their demands or suggest them crash diets or steroids."

Fitness experts feel that it is their job to remove the blindfold from their eyes. "Every person has his/her own expectations. We try to convince them, and explain what their body composition and requirements are. We figure out if there is actually a need to lose fat in the short amount of time that they ask for. Once they get a bit free with us, they understand. But yes sometimes it's difficult." Relating an incident, he says, "I had a 55-yr-old lady who had put on a little more than her body could take. She was struck by the glitz of Bollywood. In the beginning, it was tough to convince her. But we made her talk to a physiotherapist and dietician and took her to a trainer. You need to explain them the entire process and talk to them. Education is the only solution."

Have realistic goals and a thorough understanding of your body's requirements. If you want a hot bod like Bipasha Basu or a cool torso like Hrithik Roshan, go slow. Remember that they are stars, and staying fit is their route to being a hit.

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Winning water-sport workouts

Whether you ride the surf on a long board or prefer to ride the waves behind a high-powered ski boat, just master this workout, and you'll be chairman of the boards.

Exercise 1: Shoulder carry

The training tool: A heavy bag (aka punching bag) from the gym -- or a bag of mulch, sand or any other large object you can shoulder and walk/run with.

The move: Find an open space (like a parking lot or driveway). Squat down, hoist the heavy bag (or bag of mulch, sand, etc.) onto one shoulder and simply walk forward 20 to 30 yards. Then, set the bag down, turn around, hoist it back up onto the opposite shoulder and return to your starting point. That's one full rep. Go for six to 10 reps, resting just 30 seconds between reps. Add speed or weight when possible.

But why? With traditional gym exercises, you typically lift, pump or press weights evenly on both sides of your body. (For example, when you do bicep curls, you lift a 25-pound dumbbell with your right arm while lifting another 25-pound dumbbell with your left arm). But when you're board-sporting, waves don't necessarily hit you evenly: At any given moment, you might have to deploy only the muscles on one side of your body to keep your balance on a surfboard. Doing this asymmetrically loaded exercise will help your core develop the ability to handle just about any wave the ocean throws at you while also increasing your stamina. Plus, this is a total body exercise -- meaning, you need less time to train than if you worked each muscle or muscle group individually.

Exercise 2: The Slosh-pipe Hold

The training tool: For about $20, you can build your own top-notch training tool. Go to your local hardware store and pick up a 10-foot length of 4-inch diameter schedule 40 PVC pipe. Also get an end cap and a threaded cleanout. (If you don't know much about plumbing materials, just ask.) You'll also need a small can of PVC adhesive to hold it all together.

The move: By filling the pipe about one-third to half full with water (thanks to the threaded cleanout fitting, you can adjust the amount at will), you'll have a total weight of roughly 40 to 50 pounds. Not a big deal when held vertically. The real trick is keeping it level when cradling it horizontally, across the front of your chest, with both arms while standing. As soon as you think you've mastered the simple standing-hold described above, try breaking into your board/ski stance and see what you're made of. Build up to 12 to 15 reps up to a minute each (with a minute between attempts), and there ain't a wave going to break you down.

But why? With all that water flying back and forth over a 10-foot track of pipe, you won't have time to wonder, "Are those my obliques or my rectus abdominis working?" The answer is you're going to have to hang on with everything you've got from the ground up. The very nature of the pipe exercise (water sloshing back and forth unpredictably) means no two workouts will be the same -- forcing your body to adapt to the erratic forces of water nature. So when that rogue wave comes along, you'll be able to react quickly and have the muscle power to do so.

Exercise 3: Renegade Row

The training tool: You'll need one dumbbell, a little bit of floor space and a whole lot of muscle.

The move: If you're familiar with the yoga-style "plank," it's like that (only much more manly with the addition of the row). With the dumbbell on the floor, get in the top position of a push-up with a slightly wider-than-shoulder-width foot stance. Now grab the dumbbell with one hand and pull your elbow toward the ceiling, bringing the weight next to the bottom of your rib cage -- all while resisting the gravitationally motivated urge to twist, bend or contort your body toward the floor. Do two to three sets (per side), with eight to 12 reps. Rest 60 to 90 seconds between sets.

But why? This routine challenges core strength and stability at a much higher intensity than any sit-up or crunch ever could. Core strength and stability, as you now know, are essential to maintaining balance on the boards and the planks!

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10 Exercises to burn 200 calories daily!

Qigong: These exercises involve various breath control techniques, meditation and relaxation. It is similar to pranayama. While doing Qigong, the practitioner spends little energy, but at the end of a session there is profuse perspiration, little elevation in blood pressure, but increased levels of energy.

Budokon: If you enjoy yoga but are also in love with the high-intensity kickboxing class across the hall, try a fusion class like Budokon (bu-do-kon) and get hip with the Hollywood crowd.

Spinning: This is a relatively new phenomenon, which is performed on a specialised cycling machine. The classes take place in a fitness studio with specialised lights and music that create an upbeat atmosphere.

Aerobics: A great form of exercise to fast paced racy music makes you lose enough calories. Whether it is for 45 minutes daily or every three days, there's something about aerobics that will bring a smile on your face.

Yoga: Whether it is power yoga, artistic or ashtanga yoga, the lightness of body, serenity and bliss you feel will keep you hooked for ever. You may never want to try out another form of exercise ever.

Hooping: A form of aerobic exercise, it uses the hula hoop and has moved from being a toy to being a dance and exercise aid. It is fun, childlike, and meditative, all of which make it good for the spirit.

Walking: 20 minutes of brisk walking everyday will make sure you don't put on an ounce of weight. It will keep you in such great shape that you wouldn't ever feel the need to go on a diet!

Dance: The best form of exercise, it helps you lose plenty of weight apart from keeping you lithe! US research shows that a vigorous dance class can burn as many calories as a gym workout. Calories danced away per hour: Ballroom: 180-480; Belly dancing: 180-300; Jive/swing dance: 250-400 Salsa: 400.

Jump rope: Single-rope freestyle jump roping is one sport that is increasingly becoming famous among fitness freaks, both as a competitive activity and a way to increase strength, balance and cardio-respiratory endurance.

Aero boxing: The workout involves a combination of aerobic exercises with boxing techniques and has been formulated for the first time to help people stay fit.

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How Chitrangada manages her curves

Of the many enviable beauties in Bollywood, very few match up to the sultry allure of Chitrangada Singh. This 35-year-old mother of one has a slender, well-toned frame. Her mantra for a fit mind and body isn't out of the ordinary. She sticks to a typical diet and exercise routine, and steers clear of the new age crash diets and oriental fusion exercises. The leggy Singh isn't a fitness junkie and won't be found sweating it out in a gym three hours a day.

She exercises four times a week, with gaps for weeks while she's travelling or shooting. Chitrangada explains, "I am not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a well-rounded workout. Also, I'm not fanatic about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off."

Sporty kids
"Thanks to my Army background, my father made sure we were involved in some sort of sports throughout our childhood. He would wake us up in the wee hours and we'd head out for tennis or a jog, but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer's or diver's body." Always a bit of a plump child, Singh didn't really consider her weight an issue until modelling came her way.

"I wasn't fat but I was plump," she says. "Once I started working, it was required of me to maintain a fit body. When I started work on Hazaron Khwaishen..., I realised my body needed a slight do-over. It didn't bother me but I knew I had to get into shape." There hasn't been a very substantial difference in weight since then - she has come down to 55 kg from 57-58 kg. "The drop in dress sizes has been more drastic - I used to be a UK 8 or 10 and am now UK 6," she says. For Desi Boyz, Singh had to wear a lot of fitted dresses.

"This didn't require me to lose weight, but sculpting was important. Arms became a high priority," she says. Her stamina has also increased substantially. "Earlier, I used to take many breaks while on the treadmill, but now I can go on for 30 minutes continously," she says.

Getting started
After wrapping up work on Desi Boyz, Singh's trainer Promod Dadlani, designed a workout to target her problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives her cardio-based exercises that last up to 40 minutes and include running, cycling or working on the cross trainer. "She gets bored easily, so I have come up with a range of exercises," he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a very high repetition cycle - about 30 to 40 reps per exercise.

They focus on upper thighs and calf muscles. "These are my problem areas. I like to have shapely legs," she says. "The impact of low weight-high repetition is higher for my body type and it's got the result I was expecting. Women don't have a high musculature so to maintain a toned physique, cardio-based exercises work really well."

Warm up
Chitrangada chalks in a workout first thing in the morning, so it's essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does some basic stretching exercises with one or two sets of light weights on her legs to warm up her muscles.

Problem areas
The average duration of cardio is 40 to 50 minutes. "We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, leg-press, leg-extensions, and leg-curls are great for the lower body. She does these with weights and 30 to 40 repetitions," says Dadlani.

- Squats and lunges with 30 kg.

- Step-ups with 10 kg.

- Leg press, extensions and curls for toning hamstrings with about 75 kg.

- For the upper body and arms, 3 kg dumbbells suffice.

- Cool down is a few stretches to make sure the body isn't sore later.

- Dadlani insists on correct posture while performing squats. Do not bend your back forward as you squat.

- Also, hip and leg should be at a 90 degree angle from each other at all times.

Eating right
Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. "For breakfast," she says. "I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week."

Omega 3 fatty acids oils are healthy, so she has a steady consumption of nuts and olive oil. Singh has five meals a day - three big meals and two snacks - at three-hour intervals.

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Dos and Don'ts before a workout

But, gym sessions and workout routines are much more than that. A perfect exercise routine is the combined effect of hygiene, nutrition and other pre-workout guidelines. To make your fitness program successful and efficient, you should ensure that you follow the right process. The following simple “Dos and Don’ts” will help you to get the most out of your gym sessions and help you in the process of leading a healthy and fit life.

What to eat: Prior to working out, do consume apples, bananas and oatmeal particularly if you are training for more than an hour. Being low in glycemic index, these foods help to fuel and energize your muscles for a longer time. However, do not stuff yourself just minutes before your exercise session. The ideal pre-exercise meal should be around 2 hours before exercise.
What not to eat: Don’t take foods that are high in protein and fat levels as they take a longer time to digest. On the contrary, your workout capacity will be reduced as this type of fuel draws oxygen and energy delivering blood from your exercising muscles to your stomach. Trust us; the last thing you would want during your exercise sessions is stomach cramps caused by the ingestion of a heavy diet of proteins and fats.

Warm-up sessions: Do ensure that you perform your regular warm-ups prior to working out your muscles. Run on a treadmill, perform flexibility movements or jog a while in order to engage all your muscle fibers before exercising. The basic idea is to prepare the involved muscles physiologically and psychologically so that you do not end up causing injury to these muscles or overstretching them. Warm-ups also help to increase the range of motion besides reducing the risk of strains and undue stress.

Proper relaxation: Don’t hit the gym or attempt any kind of high-intensity exercise if you are not properly relaxed or are stressed out due to some reason. The key to a successful workout session is the combined interaction of mind and body. Detach yourself from your regular mundane work pressures or unpleasant thoughts and try to invoke a sense of inner peace and relaxation through meditative techniques, music or even guided imagery. You can also practice gradual breathing exercises to divert your mind from worldly matters and focus on your health and fitness.

Wear loose fitting clothes: It is true that looking good and trendy helps to stay motivated and confident while exercising. However, do not wear extremely tight garments that not only restrict your free movements but also the proper supply of oxygen containing blood to your exercising muscles. There are a variety of options to choose from but select a variety that breathes well, dries fast and maintains its shape without stretching.

Maintain hygiene: Exercise and hygiene should always be regarded as synonymous to each other. Perhaps, one of the most important factors to check and ensure before exercising is that personal hygiene is maintained at all times. Take a shower after each workout, and keep a clean towel at hand to wipe off exercise sweat and prevent the spread of germs.

Check your vitals: Although you may deem this as “not necessary”, but checking your physiological vitals is extremely important prior to any form of exercise. A quick check of your blood pressure, pulse rate and resting heart rate will ensure a smooth exercise regime.

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Short walks curb chocolate cravings

The research by the University of Exeter showed that, even in stressful situations, workers eat only half as much chocolate as they normally would after this short burst of physical activity.

In the study, 78 regular chocolate-eaters were invited to enter a simulated work environment, after two days abstinence from chocolate snacking.

Two groups were asked to take a brisk 15-minute walk on a treadmill and were then given work to complete at a desk. One group was given an easy, low-stress task, while the other was asked to complete a more demanding job.

The other two groups were asked to have a rest before completing the same tasks as the first two groups. Again, half were given an easier and the remainder a more challenging task. Chocolate was available in a bowl on the desk for all participants as they carried out their work.

Those who had exercised before working consumed on average half the amount of chocolate as the others: around 15 grammes, compared with 28 grammes. 15 grammes is equivalent to a small 'treat size' or 'fun size' chocolate bar.

The difficulty of the task made no difference to the amount of chocolate they ate, which suggests that stress did not contribute to their cravings for sweet snacks .

"We know that snacking on high calorie foods, like chocolate, at work can become a mindless habit and can lead to weight gain over time," lead researcher Professor Adrian Taylor of the University of Exeter said.

"We often feel that these snacks give us an energy boost, or help us deal with the stress of our jobs, including boredom. People often find it difficult to cut down on their daily treats but this study shows that by taking a short walk, they are able to regulate their intake by half."

Exercise is known to have significant benefits for mood and energy levels and has potential for managing addictions.

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Health Benefits of Swimming

If there is one more exercise that gets all the raves next to walking, it would be swimming. Not only is it a fun exercise and sport, it reportedly benefits a person’s body as well as his holistic health. It is also commended as a healthy activity that one can continue over a lifetime, no matter how old a person gets.
Experts also believe that the benefits that swimming gives a person for his lifetime make it very worth the effort it takes anyone to make it to a swimming pool.

But what exactly makes swimming stand out, especially as far as fitness-enriching exercises go? What makes it preferable over almost every other type of exercise?

1. Swimming works virtually all of the muscles in a person’s body. While this would generally be applicable for serious swimmers who use a variety of strokes, even beginners who start to do laps will find that their whole body is moving. It doesn’t just work the legs or the arms, it also helps develop shoulders and hips. Every part of your body that is submerged in the water will work with some effort against the pressure of the water, and you can be assured it will have tangible benefits for your muscles when done often enough.

2. It helps develop a person’s cardiovascular endurance and fitness, as well as strength. Indeed, swimming laps is no laughing matter, and a person’s cardiovascular endurance really gets developed. Nobody can expect to do a full lap without having some level of fitness as far as his heart and lungs go. Many experts recommend swimming to serve as a cross-training element for their regular workouts. Others use the pool before doing dryland workouts, as a form of warm-up. A person can choose to swim with increasing effort in order to increase his heart rate gradually. Muscle-activity is also greatly stimulated in the water. Some people also choose to swim a few laps after a land workout in order to cool down, as it helps move blood through the muscles to aid in their recovery, and it also helps them relax.

3. It gives very little joint strain while still exercising the important body organs. Swimming does not hurt as much as running or other high-intensity workouts. The buoyancy that water provides helps to keep a person’s weight off of his feet, giving him a chance to exercise without strain on his feet. This is why many experts recommend water-based exercises, even if it is not necessarily swimming many laps back and forth, for severely obese persons and pregnant women. A person’s lungs, heart, and muscles, will get their share of the workout without causing much strain on the joints, giving him or her the chance to concentrate on the movement instead of the pain.

4. Swimming burns a lot of calories. The estimate is at 3 calories per mile for every pound of the person’s bodyweight. Of course, majority of swimmers do not generally swim consistently over an hour, except for ones who train professionally, so it may not be as easy to calculate calories burned for the given swimming session. Interestingly, though, as one’s muscles become leaner from regular swimming, it may be safe to assume that the calorie-burning would continue even long after you have left the water.
5. Swimming also brings psychological benefits by allowing the person to relax in the water. This is because swimming gives the person a chance to let his mind wander and simply focus on nothing except for the rhythm of his swimming stoke. Many people attest to feeling more relaxed after being in the water, and science attempts to explain that as being caused by the relaxing effect of negative ions in moving water. After a particularly stressful week, you will find that jumping in the pool whether to do laps or just swim around a bit can do wonders for your wound-up emotions.

From these benefits, you will likely find that swimming is a great exercise to add to your regular routine. The best part is, it is generally fun to do whether by yourself or in a group that it will not even feel like a sacrifice or a painful commitment to fitness!

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Try a personal trainer to shed fat

A mentor, a motivator and the key to weight loss - wake up to the wonders of a personal trainer who will help you get that enviable body.

Gyms these days encourage people to avail themselves of the services of a personal trainer who can figure out their body type and make them exercise accordingly, experts say.

"People are mostly unaware of their movements and mistakes they make while exercising or even after maintaining their goals. So this is where a personal trainer comes in. His job is to keep them on track with diet and exercises," Aashu, Arora's personal trainer, said.

"A personal trainer is a help facility providing you necessary direction with the correct vision to attain your target logically in minimum time as he has the expertise to understand your body movements. The most important part is that he starts thinking and planning where you stop for yourself," he added.

The trainer can easily charge anything between Rs.2,000 and Rs.5,000 per hour.

"It all depends on the experience and also how extensive and complex the fitness programme is. You can always get a better rate as a group or if you sign up for a package," said Aashu.

Fitness guru Sheru Aangrish believes the trainer is "a motivator and a mentor".

"At the beginners' level, the trainer is a motivator and mentor. At the intermediate level the trainer is still a motivator but now more in the role of a partner. The intermediate level is where most people usually feel most comfortable, healthy and fit," Aangrish said.

"In the case of extreme fitness such as competitive bodybuilding, the trainer is no longer a motivator. He is there to spot you, to avoid injury, stretch and massage you, in some cases give advice and administer nutrition," Aangrish said.

Initially, celebrities and sportspersons used to hire the services of a personal trainer but of late common people too have realised their importance.

The moment one takes up a gym membership, they are encouraged to hire a trainer, but Althea Shah, vice president and fitness expert at Gold's Gym in Mumbai, says it is just a matter of choice.

"Certain people like to work out on their own and some cannot work out without a personal trainer. It is purely a personal choice if you want to continue with a trainer or not," said Shah.

Certain professionals like people in the glamour world and in sports always keep a trainer as they have to stay in shape, she added.

"A trainer is needed when you have specific goals to achieve as you will need a concentrated effort on a continuous basis if you want to see long-term benefits," said Shah.

But Aangrish believes personal trainers are the "latest fitness craze".

So, what are the qualities a personal trainer must have?

Knowledge and experience are the most significant, Aangrish said.

"Depending on the knowledge and experience, they should be able to put together a fitness programme in any condition or environment. They should be able to make exercise a fun activity by introducing things like kick-boxing, Salsa dancing and spinning," he added.

"A trainer should be fit and have a positive attitude. After all, it is the trainer's duty to have a happy customer," Aangrish added.

"Creativity" is also an asset, he noted.

"If you have to invest in fitness you should be getting the most up-to-date information on exercise and fitness," said Aangrish.

Practical experience is more important than a professional trainer's degree, he stated.

"Nothing prepares you better than practical experience. It's one of those things you can only get with time. A degree would be a welcome addition to the experience," he added.

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Exercises to tone your arms

Developing tight arms involves increasing lean muscle in the upper body. Health improves with increased strength and muscle mass for both men and women. Not only will toned arms look good, they will also help improve your quality of life. An effective arm workout should include exercises that recruit the biceps, triceps and shoulders. You can build toned arms at home without the need for expensive exercise equipment.

Dumbbell curls
Dumbbell curls work on the biceps and core muscles. Stand with your feet shoulder-width apart and arms at your sides. Hold a dumbbell in each hand with palms facing upward. Curl the weights up toward your shoulders while the elbows remain close to the sides. Keep the abs tight and avoid arching your back. Slowly lower the dumbbells to the starting position without allowing the weights to swing. Repeat this in set of 10.

Overhead shoulder press
The overhead shoulder press engages the deltoids, or shoulder muscles. Begin seated in a chair with a dumbbell in each hand. Lift the weights so the elbows are bent at 90 degrees and aligned with the shoulders. Face the palms forward. Press the dumbbells up and together over your head until the arms are extended. Lower the weights until the elbows are bent at 90 degrees, returning to the starting position.

Lying tricep press
The lying triceps press stimulates the triceps and shoulders. Lie on your back with the knees bent and feet on the floor. Extend your arms directly over the shoulders with a dumbbell in each hand and palms facing inward. Lower the weights back until the elbows are bent at 90 degrees. Press the dumbbells up until the arms are straight, returning to the starting position.

Pushups
The push-up is a classic exercise that engages the entire body. Most of the effort, however, is generated from the arms, back and chest. Place your hands on the floor a little wider than shoulder width, and extend your legs out behind you. Your weight should be distributed on your hands and toes. Engage the core and the gluteus muscles and keep your body as straight as possible. Do not allow your back to sag or your hips to stick up during the movement. Inhale and slowly bend your elbows and lower down until your chest or chin touch the floor. Exhale and push upward until your arms are straight.

Dumbbell extension
The dumbbell extension is a very effective move to target the triceps on the back of the arm. Stand with feet hip-width apart, a dumbbell in each hand with the palms facing inward. Slowly bend at the waist, with the back straight, the arms tucked into the body and the elbows at 90-degree angles. Slowly extend the arms back until the elbows are straight but not locked. Slowly lower the weights back to starting position.

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Exercises to tone up your waist

Strengthening the oblique muscles, which extend along the sides of the waistline, with abdominal exercises is the key to achieve curves in this area. There are a variety of exercises that target the oblique muscles including floor exercises. Exercises that do not require people to have weight equipment or access to a gym can be just as effective for your waist as those that do. The muscles of the waist include the internal and external obliques, two of the easiest muscles to work. Toning your waist can be done with simple exercises.

Hip rotations
The hip rotations exercise is a core exercise that works your transverse abdominis, glutes and obliques. It works your obliques as you twist your hips and waist while holding a push-up position. To get into push up position, kneel on the floor and place your hands flat on the ground, with your arms straight. Then, straighten your legs and come onto your toes. Your body should be straight, with your back and neck forming a line. Bend your right knee and bring it toward your stomach as you rotate your hips to the left and cross your right knee across your body. This works your left oblique. Rotate your hips to the right and bring your knee out to your right side to work your right oblique. You should do an equal number of reps on both sides.

Side bends
Side bends may be done without weights to work your obliques as you laterally flex your spine. All you have to do is stand up straight and place your arms at your sides. The knees should be bent slightly, but only a little. The arms should be straight with your palms touching the outside of your legs. Lean to the right and reach for your toes. You won't actually reach your toes--just go as far as is comfortable. When you stand back up straight, you will use your left oblique muscle. You can either do a complete set on the right, or alternate sides. You can increase the difficulty of this exercise by holding something heavy in your hand, like a dumbbell or a water jug.

Reverse crunch exercise
The reverse crunch exercise targets the front of the abs. It can be done on an exercise bench or lying on the floor with your head next to a stable object. Raise your legs toward the ceiling with your knees bent at right-angles and reach over your head to grab a stable object, recommends NASM. You can use a couch to hold onto at home. To work your abs, you simply have to lift your hips off of the floor and round your lower back. Your knees will move toward your chest, but not touch your body. Lower your hips back to the floor to finish one rep.

Alternate foot hold
The alternate foot hold exercise is done sitting down and twisting from your waist to engage the obliques. Pilates practitioners will recognize this exercise because it is a simple mat Pilates exercise. First, sit on the floor with your legs straight. Open your legs to about 45 degrees. Sit up tall and hold your arms parallel to the floor at your sides. Then twist from your waist and reach toward your left foot. Bend forward from the waist too so you can touch your toes. Twist in the opposite direction to touch your right foot.

Bicycle maneuver
The bicycle maneuver as one of the most effective abdominal exercises. Lie on your back on the floor. Bring your legs into the air and bend your knees at a 90-degree angle. Place your finger tips gently behind your head while keeping your elbows wide and chin lifted. Slowly lift your right shoulder off the ground as you rotate the upper body to the left. At the same time bring the left knee into the chest and extend the right leg out straight, parallel to the floor, but still elevated. Continue to rotate the upper body bringing your right elbow to meet your left knee. Return to the starting position and then rotate to the other side, left elbow to your right knee and the left leg extended out straight.

A reminder about spot targeting:
Trying to spot reduce by targeting specific exercises to problem body areas does not work. The body is a system and you need to address the entire system if you want optimum results Doing crunches and sit-ups will strengthen the abdominal muscles but these exercises won't burn that layer of fat that resides there. Your body does not use its fat stores that way. An exercise program that works not only the abdominals and core muscles but the major muscle groups throughout the body is needed. This can be accomplished with weight or resistance training and cardio or aerobic workouts.

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Don't blindly emulate star workouts

Preeti Kotwal, personal trainer and fitness expert at a city gym, agrees, "More than anyone else, it's the teenagers who have this craze of aping stars. They don't understand that, most of the time, the way the stars look are camera tricks. Just as they change their fashion statements, they want to keep changing their body." So how does she handle their queries and confusion?
"Education is very important, and we always work towards raising awareness about fitness. We tell them that it takes at least three months to change a body."

Fit bods or zero sizes? Is it about a flat tummy or a curved back? If this confusion is not enough, there are DVDs by these stars which promise more than what they can deliver. Virendra Sherlekar, director of a gym, says, "Sometimes, it's the chest size and sometimes, the arm size. These days, it's all about the waist and abs. People are confused, but we try to logically see through what an individual wants to achieve. From there we start our fitness programme. Most of the time, these fitness videos of stars lack proper equipment, correct postures and techniques. Some people do buy them, but I feel that they are the ones who do not work out. They are the ones who let these DVDs eat dust on their shelves."

It's a well-known fact that staying fit is different from being thin. Yet, there are youngsters who get blinded by the glam world and lose out on the reality. As Smitha Pillay, branch manager and personal trainer of a fitness club, says, "Actors are backed by a great team, but obviously they don't talk about all that on camera. For each individual, genetics and body system work differently. You can get the best of only what your body can give you. We take regular counselling sessions with our confused clients in which they are explained and introduced to practicality." So are people convinced after the session? "Not everyone is. But yes, after following our plan, they so realize that what they see on TV is unrealistic. Though we don't discourage them, but we never give into their demands or suggest them crash diets or steroids."

Fitness experts feel that it is their job to remove the blindfold from their eyes. "Every person has his/her own expectations. We try to convince them, and explain what their body composition and requirements are. We figure out if there is actually a need to lose fat in the short amount of time that they ask for. Once they get a bit free with us, they understand. But yes sometimes it's difficult." Relating an incident, he says, "I had a 55-yr-old lady who had put on a little more than her body could take. She was struck by the glitz of Bollywood. In the beginning, it was tough to convince her. But we made her talk to a physiotherapist and dietician and took her to a trainer. You need to explain them the entire process and talk to them. Education is the only solution."

Have realistic goals and a thorough understanding of your body's requirements. If you want a hot bod like Bipasha Basu or a cool torso like Hrithik Roshan, go slow. Remember that they are stars, and staying fit is their route to being a hit.

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