Welcome to Fundayforum.com - Pakistani Urdu Community Forum

Guest Image

Welcome to Fundayforum.com - Pakistani Urdu Community Forum, like most online communities you must register to view or post in our community, but don't worry this is a simple free process that requires minimal information for you to signup. Be apart of Fundayforum.com - Pakistani Urdu Community Forum by signing in or creating an account via default Sign up page or social links such as: Facebook, Twitter or Google.

  • Start new topics and reply to others
  • Subscribe to topics and forums to get email updates
  • Get your own profile page and make new friends
  • Send personal messages to other members.
  • Upload or Download IPS Community files such as:  Applications, Plugins etc.
  • Upload or Download your Favorite Books, Novels in PDF format. 

Search the Community

Showing results for tags 'body'.



More search options

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


Forums

  • Help Support
    • Announcement And Help
    • Funday Chatroom
  • Poetry
    • Shair-o-Shaa'eri
    • Famous Poet
  • Islam - اسلام
    • QURAN O TARJUMA قرآن و ترجمہ
    • AHADEES MUBARIK آحدیث مبارک
    • Ramazan ul Mubarik - رمضان المبارک
    • Deen O Duniya - دین و دنیا
  • Other Forums
    • Chitchat and Greetings
    • Urdu Adab
    • Entertainment
    • Common Rooms
  • Music, Movies, and Dramas
    • Movies Song And Tv.Series
  • Science, Arts & Culture
    • Education, Science & Technology
  • IPS Community Suite
    • IPS Community Suite 4.1
    • IPS Download
    • IPS Community Help/Support And Tutorials

Blogs

  • Ishq_janoon_Dewanagi
  • Uzee khan
  • Beauty of Words
  • Tareekhi Waqaiyaat
  • Geo News Blog
  • The Pakistan Tourism
  • My BawaRchi_KhaNa
  • Mukaam.e.Moahhabt
  • FDF Members Poetry
  • Sadqy Tmhary
  • FDF Online News
  • Pakistan
  • Dua's Kitchen
  • Raqs e Bismil
  • HayDay Game

Categories

  • Books
    • Urdu Novels
    • Islamic
    • General Books
  • IPS Community Suite 4
    • Applications
    • Plugins
    • Themes
    • Language Packs
    • IPS Extras
  • IPS Community Suite 3.4
    • Applications
    • Hooks/BBCodes
    • Themes/Skins
    • Language Packs
    • Miscellaneous XML Files
  • XenForo
    • Add-ons
    • Styles
    • Language Packs
    • Miscellaneous XML Files
  • Web Scripts
  • PC Softwares

Categories

  • Articles

Calendars

  • Community Calendar
  • Pakistan Holidays

Genres

  • English
  • New Movie Songs
  • Old Movies Songs
  • Single Track
  • Classic
  • Ghazal
  • Pakistani
  • Indian Pop & Remix
  • Romantic
  • Punjabi
  • Qawalli
  • Patriotic
  • Islam

Categories

  • Islam
  • Online Movies
    • English
    • Indian
    • Punjabi
    • Hindi Dubbed
    • Animated - Cartoon
    • Other Movies
    • Pakistani Movies
  • Video Songs
    • Coke Studio
  • Mix Videos
  • Online Live Channels
    • Pakistani Channels
    • Indian Channels
    • Sports Channels
    • English Channels
  • Pakistani Drama Series
    • Zara Yaad ker
    • Besharam (ARY TV series)
  • English Series
    • Quantico Season 1
    • SuperGirl Season 1
    • The Magicians
    • The Shannara Chronicles
    • Game of Thrones

Found 70 results

  1. Who says religion and a great body can't go hand in hand? Confused about this statement I just made? Well, you won't be when you read on further! A priest in Kerala participated in a body building competition and created a social media uproar by his very bold move! This just goes on to say that it doesn't matter who you are or what you do, health and fitness is as important as delivering a sermon at church! © Indiatimes A resident of Thrissur, Father Joseph of the Chalakkudi Thuruthipparambu Varprasada Matha church says he was always keen on body building and a healthier lifestyle. The fact that he's a renowned priest didn't hold him back and he followed his desire to make that perfect body. And it paid off! Most people who visit the church are very proud to have such a fit priest with six-pack abs! This isn't the first official sighting of God men becoming fitter and ripper in life. Many temple priests around India practice healthy fitness regimes, regularly in order to stay fit and serve the Gods as healthy patrons with great bodies!
  2. Some of the most common questions that every fitness enthusiast has are – “What's the best workout plan for me? Should I add something in? Do something different?” All of us always try to find the best way to get a swashbuckling bod and it is a good thing. Taking it ahead from this thought, let's take a look at what is the best training program. The Best Training Program For You Is The One You Can Stick To Consistently No matter how good your training program looks on paper, it won't do you any good if you cannot stick to it consistently. Having said that, you should look to chart out your training plan according to the goals you are trying to achieve. The best plan, or rather a good plan on paper for a good physique, from a scientific standpoint is that it makes you train with a minimum two times a week frequency, accumulates volume, and focuses on progressive overload. Add to that, something you feel like going to the gym and enjoying and voila, that's your plan right there! Once you cover the basics of frequency, volume and overload, a major factor is your lifestyle. © YouTube Full Body Training Splits Does your schedule support your training or are you stressing your schedule to train a certain way? If it is the latter, you may achieve a little success short-term. Anything worth having in life, it needs to be long-term. So if your goal is to get leaner or if you are new to weight training or you are someone who has a very tight schedule and cannot commit more than 3 training days per week, full body training is one of the smart ways to train. In this piece, I am listing down a workout which works well with many intermediate level trainees with a busy lifestyle. It includes a commitment of three training sessions a week. This plan can be perfect for you if you cannot put in 5-6 workouts in a week, especially when on a cut and dropping body fat. It can help you stay consistent. How Does It Work? In a full-body routine, you train every major muscle like your chest, back, legs and shoulders in each workout with some added accessory work like bi/tris. You can change the order of the first muscle group, so that you are hitting it fresh and with full intensity at least once a week. This is what it looks like: © YouTube A full body training program can be implemented with great benefits. If you are an intermediate or advanced trainee and are trying to lose body fat, training on a caloric deficit can feel like more of a chore than something you look forward to. Working out alternate days help you recover much better than you would by working out 6 days a week. Training does not feel like a chore and you enjoy going to the gym and look forward to it. Plus, you get the added benefit of elevated MPS which occurs by training larger muscle groups and here, you take maximum benefit by training the entire body. Full body workouts also yield greater energy expenditure per workout when compared to split routines because of the large amount of muscle mass being taxed. Let's discuss a few pros and cons of this style of training Pros - 1. Elevated levels of MPS being compounded over time due to higher frequency. 2. Lower number of days spent in the gym per week. 3. More time for 'out of gym' activities. 4. More athletic and functional style of training. Seriously, when is the time in your life you are only going to curl your bicep for some practical usage? 5. Lower volume per session results in less taxation on the joints. Cons - 1. If you are an advanced trainee looking to bring out lagging body parts, it tough to do using such a split. 2. It requires more focus during the session and you cannot half effort it. 3. Full body workout might not be suitable for you if “pump” is all you chase at the gym. 4. The bros at the gym who celebrate international chest day on Monday and are too busy to squat on Saturday because “I just want chest and biceps” might disown you. I hope this article benefits those of you who are short on time and looking to build a good physique.
  3. From an amateur to a professional body builder, we all have certain lagging muscle group. Nobody is born with a perfect symmetrical body and neither does everyone react the same way to workouts. Every human being is born with a different body structure and genetics which is why everybody has different lagging muscle groups. For some, it can be arms, while for some it can be legs or so on. With this piece I am going to tell you a few straight up strategies that you can implement to bring up your lagging muscle groups, based on science and my training experiences. Identify You Weak Body Part First of all, you need to identify the body part/muscle group that is stubborn and does not grow as easy as compared to other body parts. Now this can be done only when you have been lifting from sometime and are an intermediate. For a beginner, every body part is a lagging and his body is yet to respond completely to the existing workout stimuli. Initially you will not be able to recognize your weak body and may even misjudge it. Therefore, think about this only when you have been lifting for a while. Frequency Is The Key The key technique to grow any weak muscle is to increase its frequency of training. Increase in frequency means that you have to train your weak muscle more often as compared to other muscle groups. What happens is that when we see a muscle group responding well to weight training, we tend to train that muscle more often and ignore the lagging parts. This is human tendency- we tend to do something that's easier and yields better results. But this only makes things worse as it could lead to muscle imbalances and eventually musckuloskeletal injuries. This is especially true for 'mirror muscles'. Mirror muscles like arms and chest and generally trained more in the gym than back, hamstrings, quadriceps or calves. Image 1 Try to hit your weak muscle group at least twice or thrice in a week. Make sure that you have at least 48 hours of gap in between successive workout session for the same muscle. This will make sure that the muscle gets ample rest for recovery. Recovery is just as important as training. Another thing that I would like to advise you here is that if you are increasing the frequency, you will need to lower down the volume a bit. You can't train on high volume and high frequency with good muscle growth in less recovery period unless you are 'trenning hard'. So until you are planning to get 'enhanced', reduce your volume while you increase the frequency. For example, if you were doing 8 to 10 exercises with 3 to 4 sets for chest once in a week, now probably you would do 2 to 3 exercise with 3 to 4 sets every second day. Other Techniques The Shock Treatment Lagging muscles will react well to the 'shock' given to them with different strategies. When you have been training a muscle group with the same workout pattern and technique, it adapts to it and stops responding to it. These 'shocks' can take various form of workout techniques. For example, you can change the order of the exercises sometimes. Start with isolation and end with compound movements and vice versa. Slow eccentric movements are also a good way to recruit more myofibrils in your muscles. For example, while doing a biceps curl, doing a quick rep of lifting the weight (concentric) and then slowly lowering the weight (eccentric). Slow eccentric movements might not give you the best pump of your life but are a proven method of breaking a muscle plateau. Changing Rep Ranges For Better Pumps One more strategy that I want to recommend here is to change the rep range in which you train. Though it is true that 8-12 rep range is best for hypertrophy, a higher rep range may help you to grow that lagging muscle like never before. No, you don't have to change your rep range for every set, but you may end your workout with higher rep sets to pull in as much blood as possible and get an insane pump. Sometimes you can even start your workout with higher reps and the eventually train in the standard rep range of 8-12. This is especially true for people who never ever train beyond a 6-8 rep range. Try doing a 20+ rep one day and you will experience a better pump on that day itself. Best hypertrophy isn't just about lifting heavy at 6 reps it's also the time for which a muscle is put under tension.
  4. The death of Joanna Demafelis worsened a diplomatic flap between the Philippines and the Gulf States. Photo: AFP ILOILO: More than a hundred relatives and supporters of a Filipina domestic worker, whose body was found stuffed in a freezer in Kuwait, brandished banners demanding justice as her coffin was returned home on Saturday. The family of Joanna Demafelis openly wept as the white casket was unloaded at an airport cargo terminal in the central city of Iloilo. "Justice for Joanna D Demafelis," was emblazoned on banners and on T-shirts worn by the crowd which included a congressman and local officials expressing their anger over the death of the Filipina whose body was found in a freezer in Kuwait earlier this month. The incident worsened a diplomatic flap between the Philippines and Kuwait with President Rodrigo Duterte alleging that Arab employers routinely rape their Filipina workers, force them to work 21 hours a day and feed them scraps. He has also banned the deployment of new workers to Kuwait and ordered airlines to fly home any of the 252,000 Filipinos working there who wish to return. About 10 million Filipinos work abroad and the money they remit back is a lifeline of the Philippine economy. Their treatment abroad is often a political issue at home. Kuwait's foreign minister previously condemned Manila's "escalation," of the issue but Philippine Foreign Secretary Alan Peter Cayetano said Friday the Kuwaiti ambassador had assured him his government was "outraged" over the killing and determined to find those responsible. A distraught Eva Demafelis could only say "I am sad," when asked by reporters about the death of her daughter. "She does not deserve the manner in which she died. She was beaten up," said an aunt, Rosela Demafelis Taunan, referring to local news reports about the 29-year-old domestic worker's death. "She decided to go abroad because she wanted to help her parents repair the house that was damaged by Super Typhoon Yolanda (Haiyan)," in 2013, the aunt recalled. The slain domestic worker also wanted to finance the college education of her youngest sister, Joyce, the aunt said. Residents lined the highway as the funeral convoy escorted by police cars and motorcycles made its way to Demafelis' hometown, about a two hour's drive from the city. Labour Secretary Silvestre Bello said late Friday that "working groups" from both countries were discussing forging a memorandum for protecting the rights of Filipinos in Kuwait, many of whom are working as domestic workers. Domestic workers in that country are not covered by ordinary labour legislation, and accounts of Filipinas being subjected to abuse and exploitation in the Middle East have long circulated.
  5. Consistent, passionate and an outright winner; Virat Kohli is undoubtedly as good as they come in international cricket these days. His batting masterclass has earned him plaudits from some of the best in the business, while his leadership skills as Indian captain has allowed his team to scale new heights in the modern era of the game. Whether you love or hate him, it's almost impossible to ignore this workhorse. If his success in the sport didn't capture our imagination, his impeccable work ethic and dedication towards becoming better everyday has rightly made him a role model for the youth. On Wednesday, Kohli notched up another hundred and once again played a pivotal role in scripting India's thumping 124-run win over lacklustre South Africa. Unsurprisingly, it was the 29-year-old's 34th One-Day International (ODI) hundred and, for the record, he is now only behind Sachin Tendulkar who leads the list of most centuries in the 50-over format with 49 tons to his name. © BCCL But, this article is not about the batting genius or the records of India's greatest cricketer in the modern era, rather, it is Kohli's never-say-die attitude that reflected during his knock at Newlands which has won us over. Asked to bat first, India found themselves in a spot of bother early on after Kagiso Rabada dismissed Rohit Sharma in the very first over. Just like in the previous games, the onus was once again on the Indian captain to steady the innings for his side. And, as expected, Kohli stepped up and stitched a crucial partnership of 159 runs with Shikhar Dhawan. But the job was not yet done. The partnership between Kohli and Dhawan had brought India back into the mix, but if they were going to post a total worthy of giving the Proteas a run for their money, the duo needed to carry on. Sadly, Dhawan fell prey to JP Duminy which opened the floodgates as India lost two more wickets in quick succession. © BCCL With the wickets tumbling at the other end, Kohli stuck in and struck hard. Batting in his 90s, the Delhi batsman encountered painful cramps as fatigue began to take its toll. And, this is when Kohli's character - of not giving up - came to the fore. "I was pleased from that point of view that I was able to bat through because I was struggling with a bit of cramping around the 90s. Then wickets kept falling, I decided to hit out, because I thought I might not have enough energy left. Amazing things can happen when you are thinking about the team all the time. You can push your body beyond limits that you might not push yourself otherwise. I experienced that today, and that was an amazing feeling," Kohli revealed after the game. Pleased about the fact that I could bat till the end - @imVkohli after his match-winning knock of 160* #SAvIND pic.twitter.com/PVprbR8r8e — BCCI (@BCCI) February 8, 2018 And, those who know Kohli won't be surprised to hear that the Indian run-machine wants to play with the same intensity till he is 34-35, which probably explains why he trains so much. "Look, I am going to be 30 this year. I want to play this kind of cricket even when I am 34-35. That's why I train so much because I am a guy who likes to play with intensity. Once that is gone, I don't know what I am going to do on the field," Kohli said reflecting on his unbeaten knock of 160, which guided India to a 124-run triumph for an unassailable 3 -0 lead in the series," he said. "I try to protect that. I try to train as much as I can. Keep a check on my diet. Those things pay off on days like these. When the team needs it, and you stand up, and you are able to pull through. As an athlete you crave for days like these," he added. © BCCL In the end, Kohli didn't just battle the demons of pain, but he did so on the back of an unbeaten 160-run knock which didn't come on a flat wicket, no. These were hard earned runs on a tough wicket and against a good bowling attack. For a man who was the leading run-scorer in the three-match Test series and continues to lead the charts in the ODIs against South Africa, there was little doubt that Kohli would once again cut a sorry figure for the opposition bowlers in the third match. But, his grit and passion to carry on playing despite painful cramps and the pressure of wickets tumbling at the other end goes on to show his commitment towards the game and his team. And, for that, we consider ourselves lucky to have been born in an era where we can witness the true genius of someone like Kholi, who continues to raise the bar in international cricket.
  6. MOSCOW: The body of a Russian pilot killed in fighting with terrorists in Syria has been brought back to his home country, the defence ministry in Moscow said Tuesday. "In cooperation with Turkish colleagues, Russian military intelligence brought back to Russia the body of an attack pilot, Major Roman Filipov, who died as a hero on February 3," the defence ministry said. In a separate statement, the Kremlin said that the Hero of Russia award, the country's top honour, had been posthumously bestowed upon Filipov for his "heroism, courage and bravery". Filipov will be laid to rest on Thursday with military honours in line with his family's wishes in the city of Voronezh, some 500 kilometres south of Moscow, the defence ministry said. After Filipov's warplane was shot down over Syria's Idlib province on Saturday he parachuted to the ground and was killed in a clash with terrorists as they tried to take him hostage. Moscow said its Su-25 warplane had been shot down by a portable anti-aircraft missile system. Armed with an automatic pistol, the badly wounded pilot opened fire on the terrorists closing in on him and then blew himself up with a hand grenade to avoid capture. Before taking his own life he shouted "This is for our guys!", according to video footage released by terrorists and broadcast by national television in Russia. Hayat Tahrir al-Sham (HTS), a powerful terrorist-dominated alliance, said the Russian warplane had been shot down in retaliation for a ferocious bombing campaign by Russian warplanes over Idlib. Moscow says Filipov's plane was shot down during a mission to monitor a ceasefire in the so-called Idlib de-escalation zone set up by Russia, Turkey and Iran to reduce violence in the war-torn country. Russia's defence ministry also said it had asked Turkey for help in receiving the wreckage of the Su-25 warplane. Russian experts want to identify the origin of the anti-aircraft missile system used to shoot down the plane. President Vladimir Putin announced on a visit to Syria in December that the task of Russian forces in Syria had been largely completed. More than 40 Russian servicemen have reportedly been killed in Syria since Moscow's intervention in the conflict on the side of President Bashar al-Assad in 2015.
  7. KARACHI: Khyber Pakhtunkhwa police?s claims of recovering body of four-year-old Asma, who was raped then murdered in Mardan, within 24 hours have proven to be false. Asma was reported missing from the Gujjar Garhi area in Mardan on January 13, and recovered dead the next day from the nearby sugarcane fields. The murderer remains at large. On January 17, the Pakistan Tehreek-e-Insaf Chairperson Imran Khan, while addressing the joint opposition rally on Lahore?s Mall Road, had claimed that Asma?s parents had informed the police that she has been missing on January 13. ?The police then reached [the site] and worked with [Asma?s] parents. The body was recovered within 24 hours,? he had said and praised the prompt action of the police. However, Geo News Anchor Rabia Anum falsified the claims after speaking to Asma?s family in Mardan. In a segment on her show, Lekin, she spoke to Asma?s family members about the search for minor?s body. Asma?s uncle Muhammad Zahir Khan shared that the minor had left her house and family found in the evening that she has been missing. ?We told the police and they asked us to inform them as soon as we find something. The next day, we found the child from the fields. Our women found the child, we then informed the police and took Asma?s body to the hospital,? he said. Aasma rape-murder case: Samples of 243 suspects sent for DNA test KP police confirms it has received forensic report from the Punjab Laboratory The same version of the events was repeated by Asma?s paternal grandfather. He explained that when Asma went missing, the family reported the incident to the police. However, the police told the family to inform them when there is another development. ?The police didn?t conduct any raids rather we kept on trying to find her,? the grandfather said, adding that two groups of search parties were then made. The group of men searched one place, while a group of 20 to 25 women searched in the fields. ?The body was found from further into the fields,? he shared. ?We found the body ourselves. We took the body to the police station first and then the hospital.? However, Asma?s death has led to other children of the family in a state of shock and fear. ?The children have stopped going to the school,? Khan added. Moreover, the family members also shared that the KP government has not provided any help to them in this regard. Both the uncle and the grandfather remarked that they don?t suspect anyone. ?How can we suspect anyone? If anyone has a problem with me then why that person would avenge a four-year-old child?? said Asma?s grandfather.
  8. [embed_video1 url=http://stream.jeem.tv/vod/bae77960d5af3a376df020494f3f0b9b.mp4/playlist.m3u8?wmsAuthSign=c2VydmVyX3RpbWU9Mi8xLzIwMTggOTo1Njo0MSBBTSZoYXNoX3ZhbHVlPStTbVhsN0c0Q0dXa01pTzdybFZtVEE9PSZ2YWxpZG1pbnV0ZXM9NjAmaWQ9MQ== style=center] ABBOTTABAD: The body of 11-year-old Misbah, who was employed at the house of a Khyber Pakhtunkhwa minister?s brother before she died mysteriously, has been exhumed and sent for postmortem, Geo News reported Thursday. The young domestic worker employed at KP Higher Education Minister Mushtaq Ghani?s brother Shoaib Ghani?s house had died mysteriously at a hospital in Abbottabad on January 27. The postmortem is being conducted by a three-member team. On Wednesday, a local magistrate allowed the exhumation of the body. The fact-finding committee investigating the mysterious death recommended the exhumation and post-mortem of the body, sources said earlier on Wednesday. Moreover, the Supreme Court has also taken a suo motu notice of the death of the 11-year-old maid. SC takes suo motu of maid?s death employed by Mushtaq Ghani's brother Chief justice has sought details from KP IG within three days According to a notification issued, Chief Justice Mian Saqib Nisar has taken notice over media reports and has sought details of the incident from the inspector general of KP within three days. After the news of death was reported, DIG Hazara constituted a committee to determine whether the cause of death was natural or not. Earlier, a police spokesperson speaking on the case informed that Misbah?s health deteriorated after eating fruits, after which she was taken to a hospital, however, she could not survive. The spokesman had said that a brother and a sister of the girl had also died of the same disease. The investigation can be taken forward after the medical report emerges, the police spokesman had stated earlier and had added that no request for legal action had yet been made by Misbah?s family.
  9. ISLAMABAD: The fact-finding committee investigating the mysterious death of a child maid employed by the brother of a Khyber Pakhtunkhwa provincial minister has recommended grave exhumation and post-mortem of the deceased, informed sources. The young maid employed at Higher Education Minister Mushtaq Ghani?s brother Shoaib Ghani?s house had died mysteriously at a hospital in Abbottabad on January 25. The committee constituted by DIG Hazara was set up to determine whether the cause of death was natural or not. Sources disclosed that the government will give the request for grave exhumation to the local magistrate today. Earlier, a police spokesperson speaking on the case informed that Misbah?s health deteriorated after eating fruits, after which she was taken to a hospital, however, she could not survive. KP IG orders inquiry into death of maid employed by Mushtaq Ghani?s brother The young maid had mysteriously expired at a hospital in Abbottabad on January 25 The spokesman said that a brother and a sister of the girl had also died of the same disease. The investigation can be taken forward after the medical report emerges, said the police spokesman. He further said that no request for legal action has yet been made by Misbah?s family. ?I am as sorrowful about Misbah's death as her family. I have no objection to a probe into her death,? said Mushtaq Ghani. "The ones known for mud-slinging have been doing propaganda," Ghani said. "Every single person is busy scoring points."
  10. They say faith can move mountains…and that's exactly what Kartik Aaryan had when he decided to sweat it out and achieve that desirable body that can stop a truck. Often seen donning a chocolate boy look and the boy-next-door avatar, Kartik has never really flaunted his bod on the big screen before. If you have followed his films, the actor actually had a lean body. In fact, for his previous film, he had to gain few kilos to fit the bill. © Kartik Aaryan But the tables have turned and the actor has been giving us a major 'fitness ka punchnama' these days with his incredible transformation. If we were to pick few actors in today's time who are defining body goals, Kartik Aaryan's name pops up right away. From having a very normal bod to getting that lean torso and washboard abs, he is one of those actors who all millennials should look up to. What's more interesting about his journey is that he followed a very healthy lifestyle to get into shape. Not many know this, but the actor is a pure vegetarian and initially believed that it would be difficult to get those 6-pack abs. © Kartik Aaryan But as people say, nothing is impossible. With the correct workout and appropriate diet, he made it possible. Talking about his transformation to MensXP he said, “Prashant Sawant (the famous celebrity fitness trainer) is the best person under whose guidance I have worked. I had to actually put on some weight for my last film and was always driven to get back in shape. His training and his techniques are amazingly challenging but still achievable.” © Kartik Aaryan While many might think that the actor was working out all day in the gym to get into shape, in reality, he sweated it out for 2-3 hours every day. But unlike many, he was very dedicated, focused and made sure that he worked slowly but steadily towards his goal body. This incredible transformation which is giving him a bad boy vibe now is making his fans go gaga over him, and this look was specially created for his upcoming rom-com 'Sonu Ki Titu Ki Sweety'. Shredding away my old running records with @SkechersPerformanceindia #GoRun5 Shoes and Apparels. #LightningNowWithLaces A post shared by KARTIK AARYAN (@kartikaaryan) on Nov 9, 2017 at 1:24am PST Giving more details about it he added, “It took a lot of focus and hard work to evolve and to channelise myself to achieve the body I wanted. It definitely wasn't easy in the beginning especially the diet part since I'm a vegetarian but I think if you start enjoying and most importantly seeing results you will be encouraged to work harder.” Well, Kartik's before and after transformation is nothing short of incredible. And we bet there are many who are already looking forward to hitting the gym and get into shape like him.
  11. Name: Yash Anand Going back a couple years, all I can recall is the fact that I was bullied. So much so that it gave me severe body image issues and also demolished my confidence. I was underweight, looked a little weird and above all, lacked the confidence to face the world. The highlight of my school life was being bullied. This led me down a road of isolation and I distanced myself. As a result, I hardly had any friends and did not have the courage to stand up for myself, either. I hated going to school as it was a painful and arduous task. Forget about a girlfriend, I didn't even have a single female-friend to talk to. I fell for a girl in my high school and somehow gathered the courage to approach her. Unsurprisingly, she did not pay any heed to my advances. And that was the way it went! I cleared my 12th and got into engineering and I soon realized that I wasn't built for it. Hence, I dropped out of college. In order to improve my personality, I joined a fashion institute. I paid the fees and moved to Guwahati. There was a fashion show for which we all had to model for and I was very excited at the prospect. I got dressed up anticipated my walk down the ramp. As my turn came, the choreographer did not let me even get up on stage and made a remark that 'it seemed like the clothes were hung on a hanger'. People around me laughed as my heart shattered. I went backstage and cried my heart out. Did I really look this bad and was I good for nothing? A whirlwind of thoughts came crashing down on me. After this insult, I couldn't stay in that institute and moved back to Gwalior. I was 18, skinny, depressed and hopeless. Since I had nothing to do, I joined a gym. Of course, people mocked me there as well. I ignored them and continued lifting. In a few months, I saw some changes in my physique. People who initially made fun of me started talking to me with respect. This really strengthened my self esteem and motivated me to work harder. I finally found something I was good at but as fate would have it, a couple of months in, I came down with jaundice and was bedridden for weeks. Whatever gains I made were lost. But, this time I knew what I had to do once I recovered. During my time in bed, I constantly watched bodybuilding motivational videos. This kept me from getting depressed and thinking negative. Soon I was back to the grind and gave 200% when training. Now I was focused not just on my training but my diet, sleep and even supplementation. Three years of natural bodybuilding and things changed radically. As my body transformed, so did my life. The same girl who did not talk to me in high school sent me a request on Instagram. That same choreographer is now offering me multiple fashion shows. I decided to share my journey with everyone and posted a transformation video on YouTube which got over a million views. Life isn't supposed to be easy. There will be rejection, insults and a ton of setbacks. But you are not here to whine and cry about it. You are here for much bigger things. Much, much bigger! We all are capable of doing something great. We just have to find that something. I found mine and don't stop till you find yours.
  12. Believe it or not, a broken long-term relationship can either make you or break you. Life's tough and cheating partners are one of its ugliest faces. Even the toughest have fallen victim to cheating partners and the scares last a lifetime. Some people though, know how to get back, fair and square. Dwayne O'Connor's life came to a standstill when he found out that his long-term girl friend was cheating on him. With the collapse of the relationship, what ended was his mental being but he came out of the fiasco like a champ. This is how O'Connor looked like while he was down and mentally exhausted because of his break up. © YouTube Instead of giving into the situation, O'Connor stood right up in the face of adversity and fought it like he knew best. A professional fitness trainer, O'Connor wiped out almost 10 kilos of his frame and got supremely jacked in the process. Ask how do revenge bods look? Well, this is exactly how! This is what O'Connor looks like right now. © YouTube The breakup had left the man in delirious state and he almost gave up on his daily activities and gym time. In an interview, O'Connor said, "I came to realize my partner was having an affair and once I confronted her about the situation she posted her keys through the door and said it was over. My confidence, pride and self-worth were at an all-time low. I stopped playing basketball and I even stopped going to the gym other than to go to work." © YouTube We are glad that O'Connor did what a lifter does best- fight against the situation they have been put in. If you are wondering about the amount of muscle he's holding, then please note that he had a long lifting history. One look at his before pictures will give you an idea that the man was into weight training. Anyway, this one man is worth looking up to and there's no better therapy than 'weight training therapy'.
  13. DIG Sultan Khawaja. ? Geo News FILE KARACHI: The inquiry committee formed to probe extrajudicial murder of Naqeebullah Mehsud has summoned SSP Rao Anwar to appear before it, committee member Deputy Inspector General (DIG) Sultan Khawaja said Sunday. Mehsud, a 27-year-old native of Waziristan, was among four suspected terrorists killed in an ?exchange of fire? with a police team headed by SSP Anwar on January 13 in Shah Latif Town. However, his family later stated that Naqeebullah was innocent and gunned down in a fake encounter. An inquiry team, headed by Counter Terrorism Department Additional IG Sanaullah Abbasi, was formed to probe the incident. The committee ordered the suspension of Anwar and other officials involved in the incident as well as placement of Anwar's name on the Exit Control List. Speaking to Geo News, Khawaja said Anwar appeared before the probe body, formed on the orders of the inspector general (IG), on the first day for 15 minutes. Anwar claimed that Naqeebullah was wanted for an FIR registered in 2014 and was an affiliate of Qari Ahsaan, an inmate at Karachi central prison, he said, adding that Ahsaan, when asked, Ahsaan said his crime partner Naqeebullah, was someone else. The DIG said that the committee also visited the site of the suspected police encounter, adding that they continuously tried to contact Anwar, but could not succeed. The committee met on the second day and this evening as well, Khawaja told Geo News. "Rao Anwar is neither picking up phone calls, nor is he appearing before the probe body, which is why a written notice had to be sent to him." He said that SP Investigation Abid Qaimkhani has been tasked to present Anwar, adding that tomorrow is a meeting summoned by the IG, wherein Anwar has to appear along with his team. Khawaja said the probe body will again meet at the office of the DIG East at 11pm and refute Anwar's claims of not being summoned by the committee. "Anwar has asked all the officer to switch off their phones and run away," he said, adding that it will be proven before the media whether or not Anwar appears. The DIG further said that they had a conversation with Naqeebullah cousin on Sunday (today) as well and the police team will safely transport Naqeebullah's family to Karachi. He said that they are in touch with Ghotki and Kashmore SSPs and the Khyber Pakhtunkhwa police will hand over Naqeebullah's family to Sindh police. 'Anwar, others involved in killing to be arrested' Senior officials of the Sindh Police have decided to arrest suspended Malir SSP Rao Anwar and other policemen involved in the extrajudicial murder, sources said earlier in the day. During Sunday's meeting at the office of the DIG East, which was headed by Additional IG Sanaullah Abbasi, it was decided that Anwar and the other members of the police raiding party would be arrested, sources said. They added that the meeting decided that all the SHOs of East District, where Anwar was deputed as the SSP, would be transferred. Sources added that the police hierarchy has been taken into confidence about the move.
  14. Photo: File KASUR: Police on Thursday arrested yet another suspect in the Zainab murder and rape case who was residing near the spot from where the minor's body was found. According to police sources, Zainab?s body was found at a distance from the arrested suspect Ranjha?s house. Ranjha was arrested on the information received from another suspect, Umar, who was arrested earlier in the Bhatta Chowk area of Lahore. Sources said Umar?s polygraph test has been taken but the report has not been received yet. It has been nearly two weeks since the body of Zainab was found in a garbage heap in Kasur, but no significant development has taken place in the investigation. Police have arrested more than 15 suspects, while search operations are also being carried out on a daily basis, sources said. Moreover, DNA tests of 449 people have been taken so far. On January 16, a Supreme Court bench expressed displeasure over the lack of progress by the Punjab government and police on the case of Zainab?s rape and murder. During proceedings, Punjab additional inspector general (AIG) and advocate general (AG) appeared before the court. Addressing the officials, the chief justice had remarked that no significant progress in the case was visible so far. Man resembling Zainab rape-murder suspect held in Lahore The suspect has been handed over to the Kasur police for his DNA test The entire nation is aggrieved by the incident. What has been done in the case so far?" the chief justice had enquired. To this, the AIG had said that investigations were underway, whereas the AG had informed the bench that around 1,100 suspects had been questioned in the case. ?If the issue isn?t solved then it?ll be a failure of the government and police,? the chief justice observed, adding that the same mistakes are made in every case after which suspects are exonerated due to shoddy investigations. Zainab, 7, was kidnapped on January 4 from near her aunt?s house in Kasur. Her body was discovered five days later from a garbage pile. The post-mortem report revealed that Zainab had been raped and murdered. Moreover, the authorities have informed that the suspect's mobile phone location shows he was in Kasur. The suspect has been handed over to Kasur police for his DNA test.
  15. MARDAN: The body of a four-year-old girl was found in sugar cane fields in Mardan, Geo News reported Monday morning. The DPO informed that the minor was strangled to death, adding that there were torture marks on the body. According to the police, the girl had gone missing after she left her house a day earlier. The police have also formed an investigation team to probe the incident. The body was handed over to the girl?s parents after post-mortem, according to the DPO. The minor?s family said that the girl has been laid to rest in Gujjar Garhi village. The incident comes at a time when the nation is engaging in an effort to break taboos surrounding the topic of child abuse, a conversation started by recent rape and murder of seven-year-old Zainab in Kasur. As soon as the case was reported, it led to national outrage and violent protests by citizens in Kasur in which two demonstrators were killed.
  16. Child sexual abuse is a very sensitive topic. Lacking the basic awareness and knowledge of the issue makes children more vulnerable to abuse. Countless parents feel that child sexual abuse is a serious issue, but many often find it difficult to talk to their children about it. The following children's book, prepared by non-governmental organisation Rozan, serves as a medium for children to learn about body protection in an age-appropriate, non-threatening and fun way. The book, suitable for children 4 to 10 years of age, also enables parents and adults in approaching this embarrassing but essential topic with children in a comfortable way. The above book has been published online with permission from non-governmental organisation Rozan. ALSO READ: Empowering your child and preventing sexual abuse This booklet helps parents and caregivers in talking about abuse with children in an easier, more effective, and practical manner to talk to their children about child sexual abuse.
  17. KASUR: A sixth-grader's body was recovered from a field in Kasur on Thursday. Sharaq aka Bobby had gone missing after he was sent to school three days ago, claimed the boy's parents. The body of the boy ? a resident of Patoki ? was recovered from a nearby village, Dholan Chak-27. The incident follows the recent rape and murder of a seven-year-old girl Zainab in Kasur. A public outcry broke out on social media after members of the civil society, including celebrities, social activists and local leaders who demanded justice for the child.
  18. Image Courtesy: Reuters video/Screenshot BEIJING/SEOUL: Rescue crews wrestled to bring a blaze on an Iranian oil tanker off China?s east coast under control on Monday as the fire raged for a second day following a collision with a grain ship, while the body of one of the 32 missing crew members was found on aboard. Concerns were growing that the tanker ? which hit a freight ship on Saturday night in the East China Sea and burst into flames ? may explode and sink, the official China Central Television (CCTV) said on Monday, citing experts on the rescue team. Poor weather continued to hamper the rescue work, Lu Kang ? a spokesman at China?s foreign ministry ? told a regular news briefing. The size of the oil spill from the ship and the extent of the environmental harm were not known, but the disaster has the potential to be the worst since 1991 when 260,000 tonnes of oil leaked off the Angolan coast. The remains of one of the 32 mariners on board was found on Monday afternoon, Iranian and Chinese officials confirmed. Mohammad Rastad ? the head of Iran?s Ports and Maritime Organisation ? was quoted by the ISNA news agency as saying that the body had been sent to Shanghai for identification. The fate of the remaining 31 sailors is not known. Run by National Iranian Tanker Co ? Iran?s top oil shipping operator ? the Sanchi tanker collided with the CF Crystal on Saturday evening about 160 nautical miles off China?s coast near Shanghai and the mouth of the Yangtze River Delta. Chinese state media CCTV showed footage on Monday of a flotilla of boats dousing the flames with water as plumes of thick dark smoke continued to billow from the tanker. Iranian oil tanker still ablaze as rescuers search for missing mariners The Sanchi tanker run by Iran?s top oil shipping operator collided with the CF Crystal about 160 nautical miles off China?s coast near Shanghai Saturday evening One portion appeared to show the fire had been extinguished, although this could not be independently confirmed. China?s Ministry of Transport and Maritime Safety would not comment when asked if the fire was out. ?The Chinese government takes maritime accidents like this very seriously, and has already dispatched many search and rescue teams to the scene to carry out search and rescue,? said the foreign ministry?s Lu said. China sent four rescue ships and three cleaning boats to the site, South Korea dispatched a ship and a helicopter, while a US Navy military aircraft searched an area of about 12,350 square nautical kilometres (3,600 sq miles) for crew members. The Panama-registered tanker was sailing from Iran to South Korea, carrying 136,000 tonnes of condensate, an ultra-light and highly volatile crude. That is equivalent to just under 1 million barrels, worth about $60 million, based on global crude oil prices. Ship tracking data shows the collision occurred in waters not frequently used by large vessels like tankers, dry-bulk carriers or container ships. Most ships travel either closer to the Chinese coast in the west or more nearby to Japan in the east. The freight ship carrying US grain suffered limited damage and the 21 crew members ? all Chinese nationals ? were rescued. China?s transport ministry said the CF Crystal was being taken to the port of Luhuashan, just south of Shanghai, where authorities will start an investigation into the cause of the incident.
  19. Though I was always an active kid in school, the never abolishing stigma of studying medical or engineering took me towards the worst of my health. In my childhood, I was into sports and very active. I would practice Karate and swim regularly. Apart from that, I also captained my school cricket team at the district level. Then extensive studies got the best of me. Two years of my life were just spent just eating junk and sitting on a bench or sleeping. I started expanding horizontally and hit the highest on the scale at 110 kilos. This is what I looked like. © Pratik Thakkar It was not just me being unhealthy but it also came with the name calling and teasing which usually happens when you are fat. I joined a business management degree over engineering or medical degree and had plenty of time in hand. That is when I decided that let's get to the gym and do something as I was free now. For the first couple of years, I headed to the gym six days a week and started clean eating with Sunday as a cheat day. I had little to no knowledge about how things work. Thankfully, I did not follow any fad diets or did something silly in the gym because of my ego that would lead to any injury. © Pratik Thakkar I lost a good amount of weight and came down to 75-80 Kgs with this consistency but then my ambitions rose further. I wanted to get abs and see them once. The gym trainer obviously suggested steroids with a stupid statement that 'everybody does it' and whoever has abs is on steroids. The only reason I didn't do it was because I was apprehensive of the health risks and the money involved. But that sparked a certain curiosity for me. I started reading and learning about nutrition and training, all while keeping the consistency the same. Six months forward from there, I got to see my abs - without using any drugs or fat burning supplements. So in all, this took me around 2.5 to 3 years as most of the time I was doing things without a clue but thankfully did not fall down any rabbit hole. My passion grew during this period and since then, I have done three fitness courses and helped hundreds of people get fit by co-founding GetSetGo Fitness and with online coaching. The only message I want to give out to people is do not look for a quick fix or invest a lot in supplements or try drugs because it is faster. Faster is not always the best thing. © Pratik Thakkar My goals for 2018 is to get lean for a photoshoot (no, I do not flash my abs year round because by doing that, you miss out on the opportunity to gain muscle and nor is it something that is healthy for your hormones) and then transition to a powerlifting style workout routine and do a lean bulk along with it. And of course, I will continue to coach my online clients and give them smashing results. Just keep working hard! Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He is an online fitness coach who is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations. In his free time, Pratik likes to read about psychology or gaming on his PlayStation. You can download a free nutrition guide from his site which will nail down the basics for you. He can be reached at pratik@getsetgo.fitness for your fitness related queries and coaching inquiries.
  20. File Photo KARACHI: A dead body was recovered here in the city late Friday night, while at least two people were wounded in separate incidents, rescue sources revealed. The body of a woman was discovered from the Hijrat Colony area of the metropolis, with rescue officials saying it had a noose tied around the neck. No further details, however, were disclosed. A firing incident left one person injured in Landhi No. 3 area, rescue sources said, adding that the wounded was shot over resistance during a robbery attempt. Car, rickshaw collision in Lahore A car and a rickshaw crashed into each other near the city's Jinnah Hospital, rescue officials stated. Following the incident, the rickshaw driver was injured as the rickshaw caught fire ? which was later doused ? the rescue sources explained. The wounded rickshaw driver was shifted to a nearby hospital, rescue officials added.
  21. Mark Wahlberg has stayed in top shape for so long that it's hard to remember a time he wasn't. For over two decades, Wahlberg has maintained his incredible muscle mass and has managed to stay relatively leaner. In fact, even before he was kicking ass in Hollywood and was busy making trashy rap tracks, he was ripped! Some of his body shots from his hay days have actually become iconic. After being a tad bit out of shape in his past few movies, he's all set to light his body fat on fire and come back leaner. New Performance Inspired Nutrition supplements kicking in — creatine branch chain aminos and multivitamins for 9.6% body fat to 8.7 in five days. @performinspired @dragonmasterbri #naturalisbetterðªð»ðð» A post shared by Mark Wahlberg (@markwahlberg) on Nov 6, 2017 at 4:02am PST With his new movie, 'Mile 22', in the pipeline, Mark's taking his love for staying buffed and ripped to the next level. In a recent interview, he revealed that he's training incredibly hard to get down a baffling 6% body fat. Now, to give you a vague idea, that is essentially professional bodybuilding type of low body fat percentage. It's not only hard to get down to this BF but also isn't really sustainable. For Mark though, this shouldn't be a problem because he already holds a ton of mature muscle on his frame. The more muscle you hold, the easier it gets to strip fat. But of course, this takes a hell lot of hard work and consistency. 'Mile 22' is a CIA thriller and is being directed by Peter Berg, who also directed Mark in 'Deep Water Horizon', 'Lone Survivor' and 'Patriot's Day'. Apart from obviously hitting the weight room, Mark is also making it a point to get his due cardio in for which he is using the stair climber and skipping ropes. Here's what he looked like in a recent video he shared from the set of 'Mile 22'. If not 6%, he easily is sitting at sub 10%. Happy Monday everyone! Welcome to my hotel room/kitchen/gym (haha) on location for our new movie Mile 22. Testing new PI cookies — they'll be available early next year. ðªðª @performinspired @bo.cleary A post shared by Mark Wahlberg (@markwahlberg) on Dec 11, 2017 at 2:16am PST While he was never technically fat, this has got be one of 2017's top 10 physique transformations.
  22. It's hard to imagine the superhero world without the mention of Superman. Ever since his inception in the comic and super hero movie scene, Superman's image as a messiah refuses to go away. The latest Superman-on-screen portrayal by none other than Hollywood stud Henry Cavill is one of the best renditions of the character. Though that's no breaking news but what comes as a surprise to many is the fact that Henry Cavill completely refused to get on drugs to get jacked for his role in 'Man Of Steel' and all the consecutive movies. © YouTube While it's very common for actors to use steroids to get buffed, keeping in mind the time constraints and the money riding on their movies, Henry didn't let the needle touch him. Instead he revealed that he “wanted to push his body to its natural limits” and see what he's capable of achieving. Also, he requested the digital touch-ups to be the minimum while the movie went into post production. © YouTube In an interview, Cavill agreed to the fact that while using steroids was an option, him and his trainer Mark Twight voted against it. Mark told Cavill that, “to take a shortcut to that place is nothing that Superman would do. Cavill trained big basic lifts like the deadlift, push presses, back squatting and military pressing as a staple. There was also a mix of ballistic Olympic lifts like the clean jerks, power snatches, split jerk and front squat. All of this was done in a circuit fashion to make sure that there was total muscle recruitment and Cabill left everything in the gym. Since he had to bulk like a natural lifter, he ate in a calorie surplus and rested adequately. Over 6 months of hardcore training coupled with spot on eating and proper rest, Cavill brought, what can be easily called the best and biggest Superman body to the screen. If you are looking for motivation, look no further. Cavill's your man!
  23. It's shameful to see how things are taking a gruesome turn in case of Sanjay Leela Bhansali's 'Padmavati'. If you were offended with BJP's Haryana Minister offering a bounty of Rs. 10 crores on Deepika Padukone's head, we don't know how you would react to this. A dead body was found hanging at the main gate of Jaipur's Nahargarh Fort and that's not it. It also had a chilling note with a deadly message, “We don't burn effigies, we kill”. #Rajasthan: Body found hanging at Nahargarh Fort in #Jaipur, threat note on rocks also seen #Padmavati pic.twitter.com/sSx9ONhF7D — ANI (@ANI) November 24, 2017 This is the first time in the history of Bollywood when things have gone so out of hand and have taken a sinister turn. This whole incident makes us question the rapidly plunging levels of tolerance in our country. As per reports by News 18, police are trying to find the cause of the person's death. But it is disheartening to see the extent to which people are going just to crush a film that revolves around the story of Queen Padmini. (c) ANI/ Twitter The body is yet to be identified and the cops were notified about it by the visitors who were shocked to see a corpse hanging from the fort. If you feel that Karni Sena, who has been opposing the release of the film and creating hurdles for it are responsible, then you should know that the organisation has come forward and condemned the macabre incident, making it clear they would never use such means to convey their message. (c) ANI/ Twitter The president of Karni Sena came forward and spoke to News 18 sharing his view and said, “This is not the way to send a message. If anyone wants to send out a message of such sort, it is imparting a wrong message. Opposition to 'Padmavati' is justified, but this is not justified. This could be a suicide. This is not our way of protest. We condemn this” Let's hope this unfortunate development has got nothing to do with the movie, because that would simply become a large blot on our nation. FIRST ON CNN-NEWS18 | This could be a suicide. This is not our way of protest. We condemn this: Mahipal Singh Makrana, Karni Sena President pic.twitter.com/t7UMB1TZoe — News18 (@CNNnews18) November 24, 2017 Looking at the way things are unfolding, we wonder if this magnum opus will ever see the light of the day. However, West Bengal Chief Minister Mamata Banerjee just announced that the film won't be banned in her state and makers are welcome to release it there. Let's hope more ministers come in support of the film and give it a fair chance to release.
  24. ISLAMABAD: The Cabinet Committee on China Pakistan Economic Corridor (CPEC) Friday assigned the ministry concerned to submit a detailed proposal regarding the import of electricity from Iran to specifically meet the future needs of Gwadar. Briefing the media about the proceedings of the cabinet committee meeting, PM's aide Musadik Malik said the participants held a detailed discussion on CPEC projects, including power and water supply, construction of Gwadar airport, free port, extension of the port, and development of the Special Economic Zones (SEZs). He said the committee had asked the ministry concerned to furnish proposals in coming weeks for import of the electricity from Iran. Malik said though Pakistan had already been importing a minor chunk of electricity from Iran, but on barter basis, to avoid violation of the international sanctions imposed on Iran. To a question, he said Pakistan was ready to complete the gas pipeline project provided the sanctions on Iran were lifted. He said the government had tackled the power crisis efficiently and the country would become power surplus in a short time. The PM's aide said China had provided a grant worth Rs22.25 billion for construction of Gwadar International Airport and the preliminary design of the project had been completed. "The work on the project would start by mid next year and would take another three years for completion." Malik said the government would also hold first global expo in Gwadar to promote investment in the country. He said the government was also strategising to end dependence on rainwater in Gwadar and had sought proposals in this regard to execute long-term projects to cope with water needs. He told media that nine SEZs would be established representing all federating units including Gilgit-Baltistan and AJK. The PM's aide further said the government had announced five-year exemption from custom duty for the parties developing the SEZs and ten year exemption for the industries to operate there provided they start functioning before June 2020. He said the government had installed gasification plant of 600 million cubic feet within 11 months and second one would be inaugurated within a couple of days. To a question, Malik said the finance minister was under treatment abroad and the prime minister was looking after the affairs of his ministry.
  25. The World Anti-Doping Agency maintained its suspension of Russia on Thursday, raising the spectre of a possible ban from February's Winter Olympics in Pyeongchang. WADA's Foundation Board, meeting in Seoul, came to the decision after its Compliance Review Committee recommended that Russia's anti-doping body, RUSADA, "should not be reinstated". The decision had been expected after Russia refused to admit running a state-sponsored doping system, as detailed in an explosive report for WADA by Canadian lawyer Richard McLaren. The International Olympic Committee is expected to decide whether Russia can compete in Pyeongchang at an executive board meeting next month in Lausanne. Russia was declared "non-compliant" by WADA in 2015 after the McLaren report alleged institutionalised doping culminating at the 2014 Winter Olympics in Sochi -- where the hosts topped the medals table. Russia's secret service and sports ministry were accused of orchestrating an elaborate plot that included using a "mousehole" to switch dirty samples at the doping laboratory in the Black Sea resort. WADA has told Russia to "publicly accept" the report's findings and allow access to urine samples at its Moscow anti-doping laboratory, among its key demands before returning to compliance. Russian Olympic Committee president Alexander Zhukov admitted that Russia's anti-doping system had failed, but he said officials at RUSADA and their Moscow laboratory were to blame. "We accept the fact our national anti-doping system has failed... (but) we absolutely deny a state-sponsored doping system," Zhukov told the WADA meeting, echoing previous denials. He added that an unconditional recognition of the McLaren report "is impossible". Russian Sports Minister Pavel Kolobkov pointed to improvements within RUSADA, and insisted it was independent of state control as he pleaded for the agency to be reinstated. "RUSADA performs all functions within the World Anti-Doping Code," he said. "I guarantee RUSADA will be fully independent, it is a totally new organisation. "We are ready to go forward and work openly in the full standards of WADA. Please let us be compliant." Progress has been made, and WADA has already partially lifted its ban on RUSADA, giving it the right to collect samples. It also audited the body in September. But suspicions remain. Foundation Board member Adam Pengilly asked how WADA could "trust" Russia's new anti-doping regime "until there is a real acknowledgement of what happened?" Last week, WADA also said it had obtained an "enormous" internal database of Russian drug test results from 2012-2015. Despite WADA's refusal to readmit Russia, it may not be fatal to the country's chances of competing in Pyeongchang. In 2016, the IOC ignored WADA's calls to ban Russia from the Summer Olympics in Rio de Janeiro over the McLaren report, instead leaving the decision to individual sports bodies.