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  1. If asked what you see yourself doing at 60, I bet most of us would perhaps come up with something along the lines of 'retire 'n' chill'. Hardly ever will you expect someone to say stuff like 'break a world record' and that too in what could possibly be called one of the most difficult forms of exercise known to mankind - abdominal planks. © Twitter But that was exactly what a legit senior citizen went ahead and did. 62-year-old George Hood shattered a planking world record by setting a fresh one of his own, and claimed the title of âLongest Male Abdominal Plankâ. George performed the plank for as long as eight hours, 15 minutes and 15 seconds to overtake the previous record-holder named Mao Weirdong, who is a police officer in China. Hood passed Mao by a good 14-minute margin to break the world record. © Twitter Reportedly a former US Marine, Hood is said to have undertaken the task in the company of his family and friends who were present there to lend their support to him. Apparently the local high school band also joined them to show their support and played band music for the first five hours! If you have ever tried planking you will agree that this one is probably one of the most âtestingâ forms of exercise which can put our entire body to work. This core strength exercise is known to work on an individualâs multiple muscles, to tone and strengthen it. However, at the same time, it also tends to be quite scary when you just start out with planks, and the endurance for it has to be built over time, in order to hold it for as long as one can. © Twitter Though even eight hours seem like a hell of a lot of time to hold the plank position, it turns out Hood had reportedly planked for 10 hours and 10 minutes back in 2018. I mean, I simply canât imagine doing a 10-minute plank, and look at this man go! It has also been reported that Hood did 674,000 sit-ups and 270,000 push-ups in order to train for the task. Guess all that physical training paid off for good. View the full article
  2. Mohit Suri is back with his lucky charm Aditya Roy Kapur and this time, the dynamic duo is bringing a romantic-action drama Malang. Starring Aditya, Disha Patani and the evergreen Anil Kapoor in lead roles, the movie looks like a dark action thriller with some gore, murder, major muscle and lots of abs on the screen, courtesy the good looking on-screen pair. The trailer looks promising in the first few seconds but soon fizzles out like an already opened bottle of Coca Cola. The plot looks confusing and the only main premise one can conclude from this trailer is that the three characters are murderers with motives of their own but other than that, there isn't much to offer. Thirty seconds into the trailer, Disha Patani is seen walking out of the sea in a bikini, reminding us of Pamela Anderson from Baywatch. The actress walks towards the camera in slow motion, as a voiceover about her wanting to be “carefree” plays in the background. Kunal Kemmu makes a blink-and-miss appearance in the trailer but it is pretty obvious that he plays a crucial part in the movie. Disha Patani returns from the dead at the end of the trailer for a surprise, which we thought was too much of a giveaway. Kunal Khemu is great, Aditya is hot. Don't like the trailer much but they managed to keep the suspense atleast. #MalangTrailer https://t.co/8iGAprZC2R — indira ð¦ (@HyderIndira) January 6, 2020 #MalangTrailer samajh nahi aaya... Aditya Roy Kapur looks awesome in his full-on action avatar though, and I am hoping the film works well for him... More than the film, I am excited for its songs! https://t.co/JniqowBsoT — Jyoti jangid (@Jyotijangid11) January 6, 2020 The movie releases on February 7, 2020. So in case you are intrigued, you can add it to your list. View the full article
  3. Mohit Suri's upcoming romantic-thriller Malang has been the talk of the town since the makers of the movie shared the first-look poster of Aditya Roy Kapur, flaunting his perfect chiselled abs. Aditya took to Instagram to share his first look in the film saying, "Love is pure, so is Hate. #MalangFirstLook. Trailer unveils on 6th Jan!" View this post on Instagram Love is pure, so is Hate. #MalangFirstLook Trailer unveils on 6th Jan! @anilskapoor @dishapatani @khemster2 @mohitsuri @malangfilm #LuvRanjan @gargankur82 @bhushankumar @jayshewakramani @luv_films @tseries.official @tseriesfilms A post shared by @ adityaroykapur on Jan 2, 2020 at 8:48pm PST Just after the look was revealed, people on social media posted a barrage of positive comments for the actor's oh-so-hot body and are appreciating him for the insane transformation. It's no surprise that people are drooling over his abs and are in awe of his workout regime, which, without a doubt, would have been crazy, given then results shown in the poster. Check out the reactions: Damn look at Adi ð³ https://t.co/c6CaJ2liqP — Bunny (@ayaansangar) January 3, 2020 This is one of the most perfect #muscle power of fine heighted guy, #Bollywood has ever witnessed.ð¤ BC aisi hi body mangta hai apun ko ab basð¤ðª Dumbbells kidhar hain reðª#adityaroykapur #Malang #DishaPatani #anilkapoor pic.twitter.com/rUeWtUr6jj — Suyash (@satirist_guy) January 3, 2020 Fuckk that's dopeð¥#MalangFirstLook https://t.co/KDwE0GoiJC — ÀNup ð (@SarcsticBunny) January 3, 2020 This looks insaneð#Malang #malangfirstlook @LuvFilms @TSeries @MalangFilm #AdityaRoyKapur pic.twitter.com/OOuYjECltY — Nirali Kanabar (@NiraliKanabar7) January 3, 2020 Aditya Roy workout z insane and the results r here... https://t.co/RHsHKhmfNF — Ahsan Awan (@Pharmacist_awan) January 3, 2020 After this look yea I'm excited for this one..ADIIIâ¤ï¸https://t.co/DHy24bRvj2 — мιиιÛµ (@ItsManisha_x) January 3, 2020 Posing like wolverine aka Hugh Jackman #AdityaRoyKapur — Rishabh shrivastava (@rajrishabhsri93) January 3, 2020 The makers also dropped the first-look posters of Anil Kapoor and Disha Patani and people are not really that excited to witness them on the big screen. View this post on Instagram Life is in God's hand, Gun in mine. #MalangFirstLook Trailer unveils on 6th Jan! @adityaroykapur @dishapatani @khemster2 @mohitsuri @malangfilm #LuvRanjan @gargankur82 @bhushankumar @jayshewakramani @luv_films @tseries.official @tseriesfilms A post shared by anilskapoor (@anilskapoor) on Jan 3, 2020 at 12:29am PST Talking about the film, director Mohit Suri earlier said in a statement, "With Malang, I am essentially returning to the genre I enjoy the most. It will be intense, edgy and mad. I hope Malang is as thrilling and exciting an experience for the audience to see as much as it has already been for me." View this post on Instagram In love...living life from one high to another. #MalangFirstLook Trailer unveils on 6th Jan! @anilskapoor @adityaroykapur @khemster2 @mohitsuri @malangfilm #LuvRanjan @gargankur82 @bhushankumar @jayshewakramani @luv_films @tseries.official @tseriesfilms A post shared by disha patani (paatni) (@dishapatani) on Jan 2, 2020 at 10:38pm PST The film is set to hit the screens on February 7, 2020. Excited for this one? Let us know in the comments below. View the full article
  4. For those of you who haven't been following Ayushmann Khurrana up close, you should know that he' been hinting (for a while now) towards taking a much-deserved break. After delivering stellar performances in films like Bala, Dream Girl, AndhaDhun, Article 15 and also having recently wrapped up the shoot for Gulabo Sitabo (his upcoming film), Ayushmann finally took off for his vacation. For his three-month-long sabbatical, he first started with a family vacation at the Bahamas where he also spent Christmas this year. But what intrigued us was his vibrant outfit that blended perfectly well with the Bahaman beaches. Take a look: © Instagram/ Ayushmann Khurrana © Instagram/ Ayushmann Khurrana But what interested us, even more, was how his red bandana with space-aged shades worked so well with his skull-themed green boxers. The boxers are so quirky and vibrant despite the skull insignia. They're the perfect pair if you're someone who likes to step out in the night for a little snack. You could, however, wear a hoodie on top of a pair of boxers like these if you're not at the beach. Ayushmann Khurrana is clearly going for a chilled out vibe here. And yet, while keeping it 'cazh', his effortless style is clearly winning it. View the full article
  5. The winters are here and most of us have already started leaning towards hitting the snooze button and going back to sleep instead of hitting the gym. But, there's one guy who has already unlocked the ultimate level of fitness and is now making men burn in jealousy and women go weak in their knees. That guy is actor-comedian Kumail Nanjiani who has set social media on fire with his insane and unbelievable transformation. Until a year ago, Nanjiani was a guy with a great sense of humour and wit. Now, he's a guy with talent, humour and a ripped body with abs that will hurt when he laughs at his own jokes. Well, the guy even got an honorary mention in the 'Muscular Men' category on PornHub. View this post on Instagram It's been a weird couple of days... This is NOT photoshopped. Pornhub changed their picture of the Muscular Men category to... me. As I said, weird couple of days. A post shared by @ kumailn on Dec 17, 2019 at 8:44am PST In case you didn't know, Nanjiani has been roped in for Marvel's upcoming movie The Eternals and his transformation is for the role of Kingo. The same movie that has names like Kit Harington, Angelina Jolie and Salma Hayek. Nanjiani wrote while sharing the pictures of his transformation on social media, "I never thought I'd be one of those people who would post a thirsty shirtless, but I've worked way too hard for way too long so here we are." Same dude, same! We never thought, we'll be talking about your 'thirsty shirtless' pictures. Anyway, he further wrote, "You either die a hero, or you live long enough to see yourself become the villain. I found out a year ago I was going to be in Marvel's Eternals and decided I wanted to transform how I looked. I would not have been able to do this if I didn't have a full year with the best trainers and nutritionists paid for by the biggest studio in the world. I'm glad I look like this, but I also understand why I never did before. It would have been impossible without these resources and time." View this post on Instagram I never thought I'd be one of those people who would post a thirsty shirtless, but I've worked way too hard for way too long so here we are. You either die a hero, or you live long enough to see yourself become the villain. I found out a year ago I was going to be in Marvel's Eternals and decided I wanted to transform how I looked. I would not have been able to do this if I didn't have a full year with the best trainers and nutritionists paid for by the biggest studio in the world. I'm glad I look like this, but I also understand why I never did before. It would have been impossible without these resources and time. So big thanks to @grantrobertsfit who started working with me at the beginning of the year and made me understand true physical pain for months and months. Then, once we started shooting, a massive thanks to @davidhigginslondon and his team (@ellispartridge, @thebeardypt, @tomcheesemanfitness) for training me almost every day and making me strong, limber and injury free. I can almost touch my toes now. (And thank you for forcing me to do cheat meals David.) Matthews Street Catering for their delicious and healthy meals. And finally, the biggest thanks goes to @emilyvgordon for putting up with me complaining and talking about only working out and dieting for the last year. I promise I'll be interesting again some day. #thirstyshirtless (Photo by @markupson.) (edit: I left off one very important person: @lancecallahan who trained me for 6 years and helped me build the foundation I could use to do this. Thank you!) A post shared by @ kumailn on Dec 16, 2019 at 8:10am PST He also thanked his trainer for helping him achieve this and his wife Emily for putting up with his workout and dieting. The star cast also includes names like Richard Madden, Lauren Ridloff, Brian Tyree Henry, Lia Mchugh, Don Lee, Barry Keoghan and Gemma Chan. Seriously, if the names like Kit Harington, Angelina Jolie, and Salma Hayek weren't enough to raise our curiosity bar, Kumail just took things a notch higher with his unbelievable transformation. View the full article
  6. Hrithik Roshan is the man of the hour as he is not only an impeccable actor but has also been rated as 'The Most Handsome Man' in the world. It's not just his good looks that make us go weak in the knees but even his fashion game has an effortless charm that we cannot miss out on. © Viral Bhayani He struts in elegant outfits, no matter what the occasion is. This time around for a birthday bash, he made an appearance in a casual, laid-back outfit. While his outfit looked like he was ready to groove on his song 'Ghungaroo', his pants, on the other hand, had a different knack altogether. Yes, it looked like the pants have ripped bandages. We have to admit that this pair is quite hippy and certainly a unique pair that we have seen of late. © Viral Bhayani © Viral Bhayani These days ripped jeans are stealing a lot of attention. Be it minimally ripped or highly distressed options, every style looks quirky. Just a couple of days back, we even noticed Ranbir Kapoor making a statement in his maximalist pair of distressed jeans. It means that the trend is here to stay and undoubtedly, it is a must-have in our wardrobes too. © Viral Bhayani As far as Hrithik's pants are concerned, well, they don't actually have bandages but the ripped style is such that it gives an illusion of bandages on both the sides. This idea makes his grey jeans double dekko worthy and we cannot wait to see more of such looks. © Viral Bhayani Hrithik knows how to strike a chord with us with his sartorial choices. As for his outfit goes, he made a statement in a summery white shirt with ripped jeans and black boots. Add to that, his hat and neckpiece instantly score all the brownie points. Now, if you need ripped jeans that are actually exuberant and quirky, this style is it. Keep up the game, Hrithik! View the full article
  7. What can possibly go wrong with celebrities endoring popular brands? Ask Kartik Aaryan or maybe his abs and you will have your answer. On one hand where people are still fighting to put a ban on fairness creams, Kartik Aaryan is asking men to get rid of chest hair *to get the ideal body* if you want to impress women, in his latest endorsement featuring a hair removal cream and the hashtag 'Find Your Sexy'. In case you haven't seen the ad, we'll tell you so you can put your 25 seconds of time to some other better use. The ad features two Kartik Aaryan - one is Harry, the perfect shirtless guy and other is Hairy, who probably needs no explanation. Harry is uber popular among the women because he uses hair removal cream to get rid of his chest hair. Result? Harry gets more girls than Hairy. Is it just me or does anyone else smell toxic masculinity here? Men can look and be however they want to. No one, irrespective of their gender, 'needs' to look a certain way to 'impress' anyone. But, that's not the reason why Kartik Aaryan is getting trolled. He's getting trolled for his photoshop abs. It's ironic how his abs got him in trouble, given how the whole idea of endorsement revolves around his 'clean' chest and abs. Forget haters, even the fans could tell that his body was heavily and badly photoshopped to make his abs look better. View this post on Instagram By popular demand, @kartikaaryan did @veetindia put you on the #Gandi #diet? ð¤£ðð¤£ð𤣠. . . #beautyplus #lol #dietsabya #photoshop #fake #abs A post shared by Diet Sabya (@dietsabya) on Dec 7, 2019 at 6:25am PST Kartik Aaryan was recently seen alongside Bhumi Pednekar and Ananya Panday in Pati, Patni Aur Woh which released last week. View the full article
  8. We understand that a major reward for all those who lift is showing your hard work (muscle) to other people. And why not? Lifting is not an activity accomplished overnight. It takes years of training and altering your diet to reach the ripped goal posters stuck on the inside of your bathroom door. And when you finally start to begin to feel ripped after countless, endless and more importantly breathless workout sessions, you obviously want to...scream it out loud, lift your tshirt everywhere you go, and post #gains on Instagram. However, you may be in a position where all of this is not possible. For example if you're a part of a professional setting or say in college where stripping is not possible at all. Then, instead you could wear clothes that help you get the definition by following these tips: 1. Avoid Graphic Tees © kartikaaryan Graphic tees are designed to conceal any kind of bulges. They would work best for a guy who wants to hide them. You, on the other hand, want to flaunt your bulges which means graphic tees are your enemy. 2. Embrace Solid Snug Sweats © fktgram Make solid snug tees your best friend. These kind of silhouettes help make your abs become more pronounced, which always helps. You just have to wear a solid tee and watch eyes linger around as you walk through hallways. 3. Wear A Buttoned-Up Shirt © fktgram A counter-intuitive move but a buttoned up shirt will give you more definition than a buttoned down shirt. It always leave space for people to imagine your muscles which is a good thing. 4. Roll Up The Sleeves © johnabrahamfanaccount If you roll up your sleeves, it immediately adds more structure and definition to your outfit. Case in point: John Abraham with his sleeves rolled up. 5. Go For Snug Fitted Formals © vainglorious Snug fitted formals make a better case against baggy ill-fitted formals for obvious reasons. Make sure you buy the right sizes when you shop for formals. Muscles pop out with the right size. 6. Layering © hritikroshan Layering is a great way to define things underneath. Again, it's important to stick to the right size and not overdo it.
  9. TV actors in the Indian industry are not just about good acting or playing second fiddle to lead women in 'saas bahu' dramas anymore. With the evolution of content on Indian television, the quality of acting and the way our actors portray themselves have remarkably changed in the last few years. Rajat Tokas, who is best known as Prithiviraj Chauhan and is currently seen in 'Naagin 3', has undergone quite an unbelievable transformation in the recent times. © Instagram Yeah, that's the same guy, with a better body and even better acting skills now. While his fans have been wondering how did this happen, Rajat has managed to surprise everyone continuously when he became super ripped for his stint in 'Naagin 3'. View this post on Instagram It's so disappointing that after so much hardwork, there's different angles to make you look good or bad. A post shared by Rajat Tokas (@rajattokas19) on Sep 30, 2018 at 1:53am PDT View this post on Instagram A post shared by Rajat Tokas (@rajattokas19) on Oct 23, 2018 at 3:16am PDT Get it? How they hell he manages to work round the clock and maintain that crazy physique is beyond our understanding but the talented actor is not letting anything stop him now. Rajat recently shared a picture of his ripped self urging Marvel Studios to actually cast him as the next Wolverine and well, the man's got the abs to back it up as well. View this post on Instagram @marvelstudios all I need is one opportunity to prove myself. And trust me I won't disappoint. Never have, never will. Will literally live and breathe the character... A post shared by Rajat Tokas (@rajattokas19) on Feb 7, 2019 at 9:33pm PST Wonder what Hugh Jackman has got to say about Rajat being in his shoes! © Marvel Well, if the hunt is indeed on, we'd love to see our 'desi' Wolverine get some claws and nail the character.
  10. You know who our generation's most well-built villain is? It's Sonu Sood. In fact, he's not one of the best built but the only well-built villain right now in Bollywood. Sonu has played the mafia boss for a long time now and what goes hand-in-hand with his acting skills are his supervillain looks. Though he has a great upper body, his core stands out. His abs are thick, well separated and blocky. It's not your usual washboard weak 'core'. His midsection boasts of years of dedicated core training. Now, this is what you need to pay attention to if you want a mid-section like him. Nutrition First: View this post on Instagram âï¸ A post shared by Sonu Sood (@sonu_sood) on Nov 5, 2018 at 8:57pm PST There's NO going around the fact that abs are a giving of planned eating. Eat whatever and then do 1000 crunches and you won't get to see jack, but a fluffy core instead. Plan your eating. Calculate your daily caloric intake. Know how much of what particular macro nutrients you would need. Here, read this article (https://www.mensxp.com/health/body-building/34002-here-rsquo-s-the-macro-breakdown-of-the-most-important-bodybuilding-foods.html) and know how to set your diet. Exercising: Compound Movements View this post on Instagram A post shared by Sonu Sood (@sonu_sood) on Sep 28, 2018 at 8:45pm PDT To carve out an excellent core, first you need to understand how your core gets engaged while working out. The most core engagement comes usually from big compound movements like the deadlift and the squat. Pull-ups are another exercise that engages the core indirectly. So, in short, you need to pay attention to giving due time to all the big lifts and progressively overload on them. Isolating The Core: Isolating the core is the MOST misunderstood. Since most coaches don't understand core training, the clients don't do any better either. First, stop doing these while isolating the core: 1) 1000 reps of crunches with cow-dung form. 2) If you have back issues, especially lower back, stop killing yourself doing crunches and sit-ups. 3) Thinking that isolating the core will shed belly fat. 4) Spending an entire gym session on working your abs. Start doing these instead: 1) Limit your reps and control the tempo of all the reps you do. Feel the abs. Do 50 but make them feel it. Abs are just like any other muscle group and the principal of consistent tension applies here as well. 2) Pick the top 3 ab exercises that you feel the most and have perfect form on. Don't be a mad cow doing 10 different exercises and performing poorly on each one of them. Top 5 Exercises For Isolating The Core: View this post on Instagram ð¥ #fitnessjourney #fitness #fitnessgoals #sonusoodfitworld #fitnesstransformation #fitnesslife A post shared by Sonu Sood (@sonu_sood) on Sep 24, 2018 at 8:24pm PDT Now, again, these are NOT the best. There's NO such thing as the best exercise. These are my top picks: 1) 'Ab' wheel roll outs 2) Leg raises on a bench 3) L-Sit pull ups 4) Cable wood choppers 5) Classic crunches
  11. The abs are an A+ indication of your fitness levels according to fitness gurus, Instagram models, and total idiots. Why total idiots? It is a different topic altogether. Abs is the most appealing muscle group and guys love showing them off. I get it. I have been there and I have done a few stupid things myself. The funny thing that I see nowadays is that a bro who is stepping in the gym for the first time comes with a goal of getting abs, no matter what. This leads to them getting stupid information like • Stop carbs after 6 PM • Drink lemon water with honey in the morning • Add cinnamon to every food item • Do 1000 crunches etc. • Use fat burning pills • You need anabolics (literally, what the actual f#ck) Now, if you want abs, here is what you actually need to do: 1) Fix Your Nutrition © Unsplash For your abs to pop out, you need to get rid of excess body fat. To get rid of it, get into a calorie deficit. A calorie deficit is when you consume fewer calories than is required to maintain your current body weight. Lower body fat is required to showcase your ab muscles. For most guys, this is the 8 to 10% body fat and for most girls 10-16% body fat range. 2) Incorporate Compound Movements © Unsplash Learn the motor-skill pattern to build your core strength. Full body movements like the squat, the bench press, the deadlift or the overhead press engage and train your core. Implement big movements properly in your training plan so that you can lift heavy overtime and gain a good amount of muscle. 3) Directly Train Your Ab Muscle © YouTube Pick 2-3 exercises and stick to them at least for 6-8 weeks. Don't swap your exercises every week like your so-called favourite bodybuilder. Swapping exercises will keep you away from progressive overload and won't grow your physique. Progressive overload is the secret sauce to build muscle. 4) Vary Your Rep Range Train your ab muscles with a good amount of different rep schemes. Don't marry to only one rep scheme in a week. Throw some low (5 to 8 reps), moderate (8 to 12 reps) and high rep ranges (15+ reps) into your ab exercises. 5) Move More Keep your activity high, always. Don't become a sloth if you feel lazy. Hit your daily step count, it will help you to eat more calories as your maintenance calories would be high. 6) Control Your Rep Speed Perform your ab movements in a controlled manner. Do not do ab work for the sake of it. 100+ crunches where you do not feel the abs? Plain stupid! Instead, focus on mind-muscle connection and do controlled reps instead of moving like a maniac. Start doing these and you will actually build and flaunt abs when you are at a lower body fat percentage. And if you are thinking of buying fat burners or doing questionable stuff to spot reduce body fat, invest that money in a fitness coach who knows their shit. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  12. The fitness industry is growing with every passing day and everyone wants to get a beach-ready six-pack bod in the shortest period of time. It's crazy how folks dump their money into whatever or whoever that promises shortcuts to get a six pack these days. Let's cut the BS and get to the point. Getting a beach-ready body is not easy. If it were, you'd find men flaunting their six-pack on the beach all the time and that's certainly not the case. I'm going to tell you the 5 most important things you actually need to do to get a beach body. 1. Mindset Like I mentioned, getting a six-pack is not easy. To achieve it, you must plan your things before your actions. Be realistic with your goals and stick to it. The best way would be to focus on short-term goals which lead to your end goal. For example, your goal is to get lean by summer then your short-term goal should be to lose 2 to 4 pounds by a month. © YouTube 2. Behaviour And Lifestyle If you want to get fit you must have a proper systematic routine per day. Your desire, dedication and discipline should be in a triangle. Adding to that you must give yourself some room to socialize with your friends and family. You don't have to restrict yourself all the time from social events or outings. 3. Nutrition Fat loss pills, fat burners or cutting your carbs is not the answer. The secret sauce to get fit comes from your dietary calorie intake. Food should be your number one priority. Your body needs the energy to move around or conduct any physical work and that energy comes from food. Don't starve yourself. Muscles are built when you feed them with a proper combination of necessary nutrients i.e. protein, carbs and fats. Eat in a calorie deficit and do it consistently. 4. Training If you want to look good with muscles and low body fat, training is your best friend when it comes to building muscle and preserving it. Without resistance training, your body won't be able to hold the muscle you already have. Get yourself into a gym, train smartly and focus on progression. Make it a daily habit. © Pixabay 5. Sleep Every human being's best recovery system is sound sleep. It is one of the most forgotten muscle builders. You train, you fuel your body with food, you grow when you sleep and recover from your training stimulus. Good sleep can increase your overall performance. Get at least 7 to 8 hours of undisturbed sleep every night. To conclude, set some realistic goals, upgrade your lifestyle to a healthy one, follow your diet and gym regime religiously and sleep well. Because this will help you not just get a beach body but also stay that way for long. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  13. Like it or not, most people go to the gym to look good. Yes, being healthy is always a bonus but that's not the REAL goal of 90-95% population. Looking good is. And when it comes to looking good, what's better than having a chiselled midsection. If you have 6 (or 8) pack abs, you are the envy of all the guys and an eye candy for all the ladies in the gym. But the fact of the matter is that getting to the conditioning where your abs look like bricks attached to your abdominal area, is very difficult. Most people try and fail and only a minority are able to get that shredded. The Reason? Nutrition, yes! Most people do not know how to eat right in order to get shredded, even though it is common knowledge by now that in order to lose fat you need to eat in a caloric deficit. but it is easier said than done, especially when you are trying to get single digit body fat percentage. You eat very little food for a very long time which becomes very monotonous and difficult, plus when you are already lean, you lose fat very slowly as compared to when you start dieting. This can be very disheartening and this is where most people fail. But here are a few tricks that you can implement while dieting to make your life a little easier when you are in the pursuit of that die-for midsection: 1: Pump Up Your Food Volume (Low-Calorie Foods) Your stomach is like a wrinkled tissue with space for only half a can of a soda when it is empty. But as soon as you eat, those wrinkles unfold, the stomach expands and its space expands up to 20 times. The interesting thing here is that your satiation depends on how full your stomach is, which means that it's not the number of calories in the food that matter but the amount you consume. So opt for more real, voluminous and low calorie/calorie-free foods which will make you feel full while keeping your caloric intake lower. © YouTube 2 Bump Up The Fiber Continuing from the first point, real foods like fruits, vegetables, beans and legumes are high in fibre and fibre slows down the digestive process. Soluble fibre, which is mostly found in beans and legumes, some fruits and veggies etc is fermented in the gut, which gives you the feeling that you are full. On average, your food (caloric) intake is decreased by around 10 per cent by 14 grams of fibre you eat. So, if you want to feel fuller bump up your fruits, veggies and starchy carbs. If that's not you, you can always make your foods more solid than liquid. The more solid in nature a food is, the stronger the satiety signal it sends. Think about what makes you fuller, apple juice or apple? An apple, which you have to chew, is always going to be more satiating than apple juice, which is more satiating than water. © Pixabay 4. Ramp Up The Protein Despite its importance being mentioned in every fitness article ever, most people still do not eat adequate protein. Higher protein intake becomes even more important when you are trying to get ripped for a few reasons: a. Protein has a much higher satiety rate than both carbs and fat. so, eating more protein will probably going to make feel fuller for longer preventing the chances of overeating through frequent snacking. Also, your body needs protein for a lot of functions which are very vital. Unlike fats and carbs, protein cannot be stored to be used in the future. So, your body is acutely aware of its protein intake, just as it's sensitive to sodium and water. The desire for protein is thought to drive appetite until you've consumed enough. b. What you want to lose is fat and not hard-earned muscle, and an optimum protein intake along with resistance training is what's going to help you retain your muscle mass. Implement these tricks and eat your way to six-pack abs. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  14. If you are a beginner or have recently joined the gym, you may have been given a cookie cutter training plan which would be one-day weights, one-day abs, and cardio, repeat. And there is a good chance that you have been sold a standard personal training plan along with this. You go to the gym and follow this plan religiously, following the cardio and abs workout. Doing 15 minutes of cardio on three different machines followed by hundreds of ab crunches. But, is this doing you any good? © Pixabay Here are a few reasons that why cardio and abs day are a waste of your time: 1) Too Much Cardio Can Be Detrimental For Your Recovery As you are dedicating a completely different day for cardio, you get the itch of going all out on the same. You go at it with full intensity and thus increase the risk of an injury as well as delayed recovery. The next day that you get into the gym, you are too sore or fatigued to do justice to your training session. Your performance will eventually go for a toss later which in turn can have a negative effect on your muscle and strength gains. 2) Defeats The Purpose Of Doing Cardio Cardio is good for your cardiovascular health and if you are someone who is interested in gaining muscle and looking lean and ripped, cardio is better used as a supplement to your training and not your entire training session alone. If you are interested in building an impressive physique, you should focus more on lifting weights and compliment it with 2-3 mini cardio sessions per week. You can do 2-3 LISS aka low-intensity steady state cardio sessions for 20 to 30 minutes each or 1-2 HIIT aka high-intensity interval training sessions for 10 to 20 minutes each. 3) You Are Already Working On Your Abdominals The main function of your abdominal muscles is to provide stabilization when lifting free weights. If your workout routine consists of compound exercises, you are engaging your core already. It only makes sense to double down on it and do some direct ab work at the end of the workout. Dedicating a separate day to it just does not make logistical sense. © YouTube 4) Your Trainer Is Escaping A Dedicated Session With You By Cheating You If your trainer charges you per session and includes the cardio and abs day as one of the sessions in your training, better change your trainer. He is simply looting you by charging for a session where you can independently do all the work without his assistance. A trainer's job is to ensure he teaches you more about exercise safety, form, technique, progression schemes and the likes. Not telling you that hop on three different machines for 15 minutes each and run like a bunny. 5) You Can Use These Days Instead To Break The Monotony Instead of dedicating a day to cardio and abs, you can rather pick up an activity or a sport or a hobby that gives you a break from the monotony of being in the gym six days in a week and it became all the more boring for you to stick to it. If you lose the inspiration, you may start skipping sessions and sooner or later fall off the fitness wagon altogether. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He 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 for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and join his FREE Facebook Fitness group.
  15. Sreesanth knows what everyone wants, and he brilliantly delivers. What a guy! Just a couple of weeks ago, we all found out together how much of a beast Sreesanth had transformed into. After a series of unfortunate incidents, he was not the one to fade into oblivion completely, instead he worked on his incredible transformation and just look at him now! Keep working hard and keep at it..BE THE BEST YOU.. A post shared by Sree Santh (@sreesanthnair36) on Jul 7, 2018 at 11:26pm PDT He's been documenting all of his hard work on his Instagram account and has been sharing multiple videos of him working out, and proving the title of 'beast' is very well deserved. #hard work# love A post shared by Sree Santh (@sreesanthnair36) on Jul 7, 2018 at 11:27pm PDT Among all the workout videos and gym selfies, yesterday he decided to take it up a notch and share a more dramatic and intense video showing what he loves doing the most. (It's working out, but you already got that, right?) ðªâðð#hardwork #dedication #determination #discipline ..#@lifestyle A post shared by Sree Santh (@sreesanthnair36) on Jul 20, 2018 at 1:36pm PDT Well, Harbhajan Singh should stay away from him now, unless he wants to get his ass whooped.
  16. After having discussed some of the most important nutrition tactics to get six pack abs, it`s time to take the discussion further. If you haven't read the part 1 of this piece, click here. So here we go again. 5) Create And Stay In A Deficit Consume less calories than you burn during a 24 hour period. Do this consistently for few weeks or months depending on your current body fat percentage. No matter what workout plan you are following or whatever fitness guru is designing your diet plan, if you are not near 10-14% body fat, you will not see the abs. I`ve mentioned a range of body fat % here since some people can see their abs popping even at 14% while some need to get to a single digit to make them visible. © Youtube 6) Don`t Forget Fat 'I eat almost zero to very little amount of fat but I still don't see my abs'. This is completely idiotic. The reason is simple. In most cases, especially vegetarians, people over-consume carbohydrates and ditch fat thinking that fats will make their tummy big. Nothing can be farther from truth. Having 20-30% calories from fat in your diet is extremely important. This serves two purposes:- A) Having the required amount of fat in diet will regulate key *** hormones like testosterone in men. Optimal levels of testosterone will help building more muscle. More muscle also means lower levels of body fat (provided you are not eating excessive calories), thus paving a road to six pack. B) Since fat takes longer to digest, it will keep your tummy full for longer period making it easier to remain in deficit. While it's good to avoid fats from junk food, there is absolutely no need to ditch good fats coming mostly from monounsaturated fat along with some saturated fat. © Mensjournal 7) Stay Off Alcohol Now that the IIFYM trend is quite popular, people think they can eat or drink whatever they want as long as they match the calories. However, in the process, they forget that 'a calorie is not just a calorie'. Remember, quality of the food impacts your body composition. Long term alcohol consumption not only reduces testosterone levels but also makes it difficult to lose fat. Alcohol is known for stimulating appetite. That`s why you will see yourself reaching for hot wings, French fries and what not after consuming. Moreover, alcohol's presence in the blood is considered toxic by the body and it starts digesting it first, slowing down the digestion of fat, protein and carbohydrates. Note- An athlete consuming alcohol occasionally may not see any bad effects on his physique. Thanks to high intensity exercise and extreme diet control. But the same can`t be said for an average Joe working out 3-4 times a week spending rest of the time on desk. 8) Watch Sodium Intake While less or more sodium will not make any difference in your fat loss, it can surely affect the way you look TEMPORARILY. This should be the last thing you can watch out for. Don`t even think of cutting sodium if you aren't already lean enough. Excess sodium intake from snacks or from foods can cause you to retain water. That`s why you will see bodybuilders and someone preparing for a photo-shoot completely cutting out salt intake in last few days leading up to the shoot to get a dry look. Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .
  17. What I've seen in my 3 years of coaching people on floor as well as online is that almost 8 out of 10 people start exercising for the sole purpose of getting a six-pack. Be it a bodybuilder, physique athlete, model, actor or the guy next door, every body wants a six pack. While that's good because it makes them start weight training at least, but the truth is that it is way beyond just doing thousands of crunches with bad form. A lot has to be done on the nutritional front if you really want to see your abs. In this article, I'll break down some absolute rules. Consume A Protein Rich Diet © YouTube Protein not just helps you build muscle but also helps in re-setting the body composition (percentage of muscle, fat, water and bone). You will keep full for longer, avoiding binge-eating and at the same time would work on bettering your body composition. With everything being similar, an individual with higher protein intake (2-3gm/kg) than the other(1-1.5gm/kg) is more likely to have lesser body fat percentage or better body composition, which is exactly what you are aiming for. Don't Miss Out On Vegetables © Pixabay Indians, especially, have a habit of eating lot of carbohydrates to feel full in every meal. Not saying that carbs are bad or will not let you see your abs but don't forget that if your activity levels aren`t much you need to take carbs in moderation. You can`t consume the same amount of carbs like that of an athlete who`s into rigorous multiple training sessions everyday or someone who moves a lot. If all you do is work out 3-6 days a week for 40-60 minutes and spend rest of the time on desk, check your carbohydrates. This is where vegetables help your stomach stay full guilt free. Vegetables have a high volume to calories ratio, meaning you can consume a lot of them to stay full without adding many calories. And yes, don`t be that guy who measures calories from vegetables. Moderation Is The Key When Eating Junk Food © Thinkstock I know this can cause resentment among many hardcore 'clean eaters' but I`m still going to say it anyway .Yes, you can consume almost anything and still get six pack abs. You don`t have to avoid a piece of cookie here and there, or a drink completely if you are doing it once in a while. Keeping majority of your diet, let`s say 80-90% from so called clean sources while having a room for not so clean food sources of what you crave should not be a hindrance toward your goal. Problem with people is that they live in absolutes. They will either try becoming an ascetic who eats just chicken breast and broccoli or let loose completely eating whatever shit they can find in whatever amount. Cycle Calories A secret which many athletes or anyone into physique modelling lives by is calorie cycling. This simply means eating less on days you don`t workout or remain idle. While eating more on the days you did a strenuous workout or were on the go. This way you can consume different amount of carbohydrates depending on your activity. A rough example of this would be consuming 3200, 2800 and 2400 kcal on day of your heavy, medium or light/off day training session. Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .
  18. Most of us aim to get a swashbuckling body but often fail to achieve that. That can be pretty demoralising but then we see actors like Akshay Kumar, Ranveer Singh and Shahid Kapoor sharing a picture of their incredible toned bod, we can't help but just wish if only we could get that look. These actors are not just doing exceptionally well in their field but also have worked really hard to stay fit and healthy. Spending dedicated hours in the gym, sweating it out is part of their daily routine that they religiously follow. While most of us drool over their body, to get that, you need to slog as well. Because getting an incredible bod requires a massive amount of work. Well, until the time you decide if you are ready for some hard work, tell us which actor's chiseled six-pack abs impress you the most and why. Akshay Kumar (c) Instagram Known for his perfect routine, there is no one in the industry who can be as strict and dedicated as Akshay Kumar. From gymming to yoga to martial arts, he does it all and that's how he looks stunningly handsome and can give any actor a run for their money. Shahid Kapoor (c) Instagram His Instagram is no less than a visual treat. Like just look at the man, Shahid can make any man go green with envy. He knows he has good looks and a great looking bod that just got better with his last film 'Padmaavat' and hence, he flaunts it proudly. Tiger Shroff (c) Instagram If you have a body like Tiger Shroff, trust us you are bound to get all the attraction in the world. From being well-trained in martial arts to being a fitness freak, Tiger is all about being perfect, perfect and more perfect! Ranveer Singh (c) Twitter He is versatile and over the years, Ranveer has proved that acting is his first love. But then he is a lot more than that. He is uber fun and someone who can make you his fan. When it comes to getting into the character he can go to any lengths. This list couldn't be complete without him; after all, he is one of those few actors with washboard abs who look damn sexy while flaunting it. Salman Khan (c) Twitter Bhaijaan is the ultimate heartthrob and the OG of bodybuilding in Indian cinema. When Salman Khan comes on screen, everyone goes crazy and when he bares it all, you are bound to think about nothing but his toned body. Farhan Akhtar (c) Instagram He is smart, hot, sexy, dashing and more. Actor/Director Farhan Akhtar is an all-rounder. Known for his fitness regime ever since 'Bhaag Milkha Bhaag', the actor just can't stop working out. When not on the set, the actor is mostly busy toning his body and that's something that one hell of a thing to do. Varun Dhawan (c) Twitter Following Salman Khan and Govinda's footsteps, Varun Dhawan is the perfect example of an entertaining actor. He is one of those actors who hasn't given a flop yet, and when he removes his shirt, people (especially women) go bonkers in the theatres. Hrithik Roshan (c) Twitter Known as the Greek God of Bollywood, Hrithik Roshan has been famous for stealing hearts since the time of his debut. Broad biceps, six pack abs and sexy dance moves, what else do you need? John Abraham (c) Twitter He started his career as a model and soon made his appearance on the big screen, impressing everyone with his ripped body. Vidyut Jamwal (c) Twitter The martial arts man of tinsel town, Vidyut Jamwal has a body that can make anyone go green with envy. He is an obsessed with working out and follows a strict regimen to maintain that physique. He is an actor who loves doing his own stunts as well. Karan Singh Grover (c) Facebook He rose to fame from television and girls love drooling over his bod, but Karan Singh Grover belongs to Bipasha Basu. And now both have established the fact that a couple who spend time together in the gym are meant to be together for a lifetime. Arjun Rampal (c) Twitter Model turned actor Arjun Rampal is one of the sexiest actors in Bollywood with a toned and stylish body. Even at his ripe age, his fitness is an inspiration to most of us.
  19. 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!
  20. Every New Year, hundreds of people make one very common resolution and that is to lose their belly fat and get abs. Though we have been publishing research-based articles on fat loss for a while now, a lot of people still follow a lot of senseless advice floating on the internet. Once again, here we are giving some very logical and credible advice on how to get rid of belly fat and love handles while building rock solid abs. 1) Stop Doing Hundreds Of Side Bends And Twisters Many fitness YouTubers have been recommending these two exercises and promise belly fat/love handles reduction. Well, even if you do these for a million reps for the rest of your life, you will not lose an inch of belly fat. Why? Because you cannot spot reduce fat! Your body loses fat as a whole. And please, the same thing applies to face fat, belly fat or wherever you are holding fat. 2) Consume Adequate Amount Of Protein “I just want to lean out. Do I also need to consume a decent amount of protein?” Yes, you do! Optimal protein intake is not just for bodybuilders or powerlifters, it's important for every human being. Your body can either lose the fat and muscle which will make you skinny fat. Or it can lose fat and build some lean muscle which will enhance your body composition and metabolism. Building and maintenance of muscle mass requires adequate protein consumption. Aim for 1.5-2g of protein per Kg of your bodyweight. So, if you are weighing 90kgs, your consumption should be 135-180gms of protein per day. Individuals with a higher body fat % need not consume that much protein. 3) Increase Your NEAT NEAT stands for Non-Exercise Activity Thermogenesis. It involves the burning of calories on all activities other than exercise or sports. Some examples of NEAT are walking your dog or taking the stairs instead of the elevators. Your body's metabolism is predetermined by your genes. And you can only workout for a couple of hours 3-5 times a week. But you can still burn a lot of calories if you up your NEAT. There has been plenty of research on this and I have personally lost a decent amount of fat by simply increasing my NEAT. 4) The Only Two Exercises You Need For Abs 'Abs are made in the kitchen.' You have probably heard this and it is 100% true as well. But just like any other muscle group, abs also need to be worked on. Thus, some amount of direct ab training is required. Though there are plenty of strenuous and fancy looking ab workout routines by fitness models, you don't need to do them. Rope ab crunches and weighted captain's chair leg raise are more than enough. Perform 3 sets of each with 10-15 reps twice a week and progressively overload. If this is supported by a well-structured diet and weight training, you will have abs in no time. 5) Order Protein When Eating Out You cannot out workout your diet. The fundamental requirement for losing fat is a caloric deficit diet. But life happens and you cannot consume your planned meals all the time. There will be plenty of times you will need to eat something outside. In such cases, it is best to consume high protein foods rather than foods rich in fats or carbohydrates. No, fats & carbs are not bad. But out of the three macronutrients, protein has the highest thermic effect. If you consume 200 calories from protein, a lot of calories are lost in heat during digestion and only 120 calories are available for your body to process. This allows you to be in a caloric deficit despite eating out. There you go guys, THAT'S ALL you really need to do.
  21. Jasprit Bumrah first grabbed eyeballs with his unorthodox action. Armed with an anomalous, sling-arm action and natural pace, the sight of Bumrah steaming in to bowl had everyone wondering whether it was really legal to bowl like that. But, the more we got to see of this speedster, the better he got with his bowling skills. Today, he is not just some guy who bowls with a weird action, rather the 23-year-old has been labelled as a vital cog in the Indian bowling department. His deceit in line and length and variation in speed has established him as one of the most effective bowlers in the death overs in international cricket. While he has surely earned accolades from every corner of the globe for his artistry with the ball, Bumrah stunned his fans, teammates and cricket pundits alike after sharing his transformation photograph on Twitter. It takes dedication and hardwork to consistently improve yourself.????#stayfit #RaiseTheBar pic.twitter.com/kHmOcwLut2 — Jasprit bumrah (@Jaspritbumrah93) 17 November 2017 Going topless for the very first time on social media, Bumrah clicked a picture of himself - where his newly-acquired six-pack abs were in full display - and shared it on the micro-blogging website with a caption that read: "It takes dedication and hardwork to consistently improve yourself". Though Virat Kohli has usually been the most prominent Indian cricketer who stands out from the rest for his envious fitness levels but looks like Bumrah has decided to give his skipper a run for his money after raising the bar with his own transformation. As soon as Bumrah's photo was shared, the men praised and lauded his efforts, while women just couldn't help but drool over his pack of abs. wooo bumrah you are looking damn luv you more ?????? — Sangavi (@itssanga977) 17 November 2017 Awesome — Priya Raina? (@ImPriyaRaina) 17 November 2017 you have developed a very well physic, best of luck for your future. you are already the best limited over Bowler. — Anjali Sharma (@anjali12427) 17 November 2017 D.E.A.D ???? — RoHeeti_45 (@pracheetijoshi) 17 November 2017 ?????? — Rimpi goyal (@RimpiGoyal) 17 November 2017 Ohhhhh my Goodness!!! I will be sensless — Subhankari Mallick (@Subhankari777) 17 November 2017 U r lookin super hot can't believe its u!!!! glamorous!!!! DIE HARD FAN ??????? — Deepanshi Tomer (@panshi_D11) 17 November 2017 Stay fit yorker boy and may wish you to reach heights JAS : ) A lots if luv on your way : ) pic.twitter.com/BkClDtL7Xy — Pooja Hardik (@im_Hp25) 17 November 2017 Love u bum?? — Priya merlyn (@mohanapriya_95) 17 November 2017 Omg!!!! Love youuuu!!! ?????????? — MAHI ???? ? (@Yamuna_07) 17 November 2017
  22. Despite being away from the silver screen for a very long time, Sushmita Sen is a diva who can still make a man's heart race like a horse. The gorgeous former Miss Universe is not just beautiful from the outside but from the inside as well, and is known to be nothing short of a fighter when it comes to social issues. From standing up for the right cause to breaking various stereotypes, she has been one of those individuals who has her heart and soul at the right place. You moved again Ms.Sen!!!!ððð the photographer in question tried his best to get at least one picture in focus...no luck!!!ððâ¤ï¸ all boarded...ready to fly!!!! It's #Danube #brandambassador time again #dubai ðâ¤ï¸ðð» launching #Danubehome in #sharjah ððð looking forward!!! Mmmuuuuaaah!!!!ðâ¤ï¸âï¸ A post shared by Sushmita Sen (@sushmitasen47) on Nov 4, 2017 at 3:50pm PDT At a time when raising a child alone as a woman was a feared concept, she shook off the societal inhibitions and proved that you can be the maker of your own destiny, without a partner. #postcard from #london ððâ¤ï¸ How I love this city!!!! Every corner of it!!!!ðððð â¤ï¸ðð»ð here's a beaming me wishing all of you a “Happpyyyyy Sunday” ððð»ðð»ðâ¤ï¸ð enjoyyyyyyyy!!!!! A post shared by Sushmita Sen (@sushmitasen47) on Oct 29, 2017 at 3:33am PDT The actress who can give any women half her age a run for their money, just shared a photo of her toned abs making everyone go crazy. She took to her Instagram and captioned the photo, “#workinprogress. Slowly but surely!!! I begin training again post all my travels to meet the body I want as my 42nd birthday month begins!!! let some SAY it can't be done...I'll keep it simple & just DO it!!! My body...My rules!! Every year I celebrate every line..be it on my body or on my face!!! I have earned them!!! #celebratelife #celebrateyourself #birthdaymonth #renewal #rebirth. Yipppeeeeeee. love u guys!!!!! Mmuuuaaaaah!!!!! With her birthday just around the corner the actress is sweating it out in the gym, motivating many to remain fit and healthy, irrespective of age. #workinprogress ð Slowly but surely!!!ðªðâ¤ï¸ I begin training again post all my travels to meet the body I want as my 42nd birthday month begins!!!ðð»ððâ¤ï¸ð let some SAY it can't be done...I'll keep it simple & just DO it!!!ððð My body...My rules!! Every year I celebrate every line..be it on my body or on my face!!! I have earned them!!!ðªððð #celebratelife #celebrateyourself #birthdaymonth #renewal #rebirth â¤ï¸ðð»ð yipppeeeeeee!!!!ððð»â¤ï¸love u guys!!!!! Mmuuuaaaaah!!!!! A post shared by Sushmita Sen (@sushmitasen47) on Nov 2, 2017 at 4:52am PDT And as expected fans went gaga and couldn't stop drooling over her sexy abs. If this is “work in progress” as she calls it, we wonder how we will survive when the work is complete. Fans praising her was one thing but the Internet went totally crazy and her Instagram was flooded with tons of marriage proposals. While many directly asked her to marry them, one of the users commented, “Tumse milke dil ka hai jo haal kya kahe.. Mesmerizing abs n Mesmerizing U. Flat for both of u, anyday.” Another wrote, “After I have seen this Only one thing come in my mind.." Mujhse Saadi Karoge "...I love you to the Moon..And ready to marry in any age..Love My Dream Girl..” and one fan wrote, “Will you marry Jaat?” We applaud the bravery of those poor souls who actually mustered the courage to ask Sushmita Sen to marry them. However, it's another thing that most of them would probably pass out if she appeared before them.
  23. Compound movements like the squats and deadlifts are considered as the father of all exercises. Irrespective of your goal- fat loss, muscle gain, strength gain and so on, compound lifts have to be cemented in your regimen. However, there are a few misconceptions regarding compound lifts and one of them that ‘you do not need to train abs if you squat and deadlifts very frequently'. How true is it? Read on an you will have your answer. What Exactly Are Compound Movements? © Thinkstock Compound movements or the compound lifts are exercises that work on multiple muscle groups simultaneously. For example, deadlifts work the hamstrings, glutes, traps, foreams, lats and the even the core muscles. Such lifts have a real life application and when practiced optimally, it can result in some great strength gains. Moreover, needless to say the compound lifts help you to burn more calories, leading to faster fat loss. Myth1: You Do Not Need To Train Abs If You Perform Compound Lifts Frequently © Thinkstock Since compound lifts work isometrically over the core, there is this belief that you do not need to work additionally on your abs muscle. Now, this statement is partially true as your core muscles are not just your abs, rather it involves your internal/external obliques, erector spinae group (lower back muscles), middle traps and so on. Before busting this myth, lets first understand what abs muscle do. Understanding Rectus Abdominis Aka Abs Muscle The rectus abdominis, also known as the "abdominals" or "abs", is a paired muscle running vertically on each side of the front part of the human trunk. The muscles start from the pubic bone and inserts around the sternum bone. The key function of this muscle is to flex the spine, movement that we do while performing a crunch. This Is What Happens With The Abs When You Perform Deadlifts Or Squats During these major lifts, the weight/resistance pulls or pushes you to flex the spine. This means that there is not any effort being done by the abs muscle during these lift as no deliberate spine flexion. In fact, we are applying force to extend the spine which is completely an opposite movement to what your abdominal muscles do. Therefore, when we say that the core's involved during compound lifts, it's only partially true because the erector spinae is working actively to hold the spine and not the ab muscles. Conclusion It is a myth that your abs are getting trained during compound lifts. Abs are like any other muscle group that requires individual attention. Therefore, if you want them to grow, simply just train them separately just like every other muscle group. Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.
  24. Arguably one of the most popular and highly sought-after sportpersons in the country, Virat Kohli has taken huge strides both personally and professionally during his nine-year-old stint with Indian cricket so far. Kohli is currently the world's top-ranked batsmen in both ODIs and T20Is. To top it all, he looks in the best shape of his life. If that's not perfection personified, then probably nothing will. Just like a zillion women stalking Kohli on Instagram or Twitter, anyone who has been following the Indian Test captain on social media would have surely noticed the amount of gym and training sessions the Delhi lad undertakes to do what he does best - both on and off the field. © Instagram Once fond of butter chicken, Kohli has transformed his fitness level with the help of an intense fitness regime, which has subsequently helped him in his cause with the bat. And, the latest training video shared by the Board of Control for Cricket in India (BCCI) is a testimony to that. MUST WATCH: What goes into the making of captain @imVkohli's well sculpt body? Find out here: https://t.co/xfZGE4Iyge #TeamIndia pic.twitter.com/2RgxxwOAr8 — BCCI (@BCCI) August 22, 2017 The video shows the Indian captain sweating it out in the gym while undergoing an intense fitness program. And the Indian cricket board couldn't have captioned it any better when they wrote: "MUST WATCH: What goes into the making of captain @imVkohli's well sculpt body? Find out here". Kohli is undeniably in the best shape of his life. But, if you down the memory lane and recall his early days in Indian cricket, you'd notice that the 28-year-old was not always a fitness freak, let alone a consistent batsman. So what really changed and, more importantly, how it all began? © Reuters Former Team India coach Duncan Fletcher might have fallen short on the expectations of the cricket-frenzy nation, but if it wasn't for him, we wouldn't have seen the 2.0 version of Kohli. "Duncan told me once that he feels cricket is the most unprofessional of professional sports," he told The Telegraph. "You can have the skill but do not think you need to train as much as a tennis player. But I realised if you want to stay on top playing three formats in this day and age you need a routine. You need a set pattern of your training, the way you eat, how healthy and fit you need to be. Being fitter made me mentally stronger. It was like a direct connection," Kohli recalled. © Instagram Following such an insightful conversation with your coach, one ought to feel a bit motivated. But, there needs to be a self-realisation propelled by the conscience growing on your back to take the initial steps towards achieving the goal. And Kohli's case was no different. Ahead of the 2012 edition of the IPL, Kohli was confident that he'd come out on top against the opposition bowlers. But, what really unfolded in that season was quite shocking. The Delhi cricketer failed miserably, scoring 364 runs in 16 games with just two fifties to his name. "My training was horrible, I ate so bad, I was up until late, I was having a drink or two regularly. It was a horrible mindset. The season ended and I was so thankful it was over. I went home, came out of the shower one day and looked at myself in the mirror and said you can't look like this if you want to be a professional cricketer," Kohli revealed. © Instagram After realising what he wanted to achieve, Kohli changed everything from the next morning including his diet and training. He began spending more time in the gym, went off gluten, off wheat, avoided cold drinks and even desserts. But, the next big challenge Kohli faced was to adhere to the strict regime that eventually made all the difference. "For the first two months I felt I wanted to eat the bed sheet when I went to sleep because I was so hungry. I was craving taste. I was craving delicious food. But then I saw the results. I felt quick around the field. I would wake up in morning and feel like I had energy," Kohli said. © Reuters "From 2015, I changed my training again. I started lifting, snatching, cleaning and dead lifting. It was unbelievable. I saw the result. I remember running after a ball in a Test series in Sri Lanka and I felt more power in my legs. It was, like, 'wow'. This training is addictive. The last year-and-a-half it has taken my game to another level," he explained. While he has surely set new standards in Indian cricket, Kohli's is a journey that can inspire a whole generation of aspiring cricketers and youngsters in the country, not only to get fit, but to also achieve their respective goals with adequate discipline in place.
  25. Clicking and posting pregnancy pictures is the latest fad and almost everyone, especially our beloved celebrities are making that trend go viral. In recent times, from Lisa Haydon, Kareena Kapoor Khan, Natalie Portman, Beyonce to Serena Williams, everyone flaunted their motherhood with much confidence and style. Following in their footsteps, Sarah Stage, a model from Los Angeles and a mother of one, posted her pregnancy pictures. We don't want to sound creepy or weird, but we never thought that there will be a time when we'll get jealous of a 6 months pregnant woman's body. Her pictures have broken the internet and compelled the netizens to tap their inner Sherlock Holmes to find where exactly the baby bump was hidden. Good morning little baby 👶🏻 #HumpDay #BumpDay #24weekspregnant #6monthspregnant ALSO, so happy that you ladies are loving my Fitness Ebook, tag me in your progress pics 👀 A post shared by MY FITNESS EBOOK AVAIL NOW 👇🏼 (@sarahstage) on Jul 5, 2017 at 9:47am PDT With a perfectly toned body, flat stomach and six pack abs, Sarah didn't look like she was anywhere close to being 6-months pregnant. We mean, who will think of associating this picture with that of a pregnant woman, let alone someone just weeks away from her delivery. Especially, when you have a food belly that's bigger than her 6 months pregnant belly, suspicions are ought to rise. As expected, people lost their shit and some even criticized her of faking her pregnancy. Oh sweet baby kicking up your heels 👣it is our little secret that only I can feel 😊 I look forward to your birth when I can kiss your skin 💋but for now I will just smile, as I feel you play within 👶🏻 Pic: @von_jackson #6monthspregnant LINK IN BIO 👆🏼 A post shared by MY FITNESS EBOOK AVAIL NOW 👇🏼 (@sarahstage) on Jul 12, 2017 at 8:43pm PDT Taking a moment to thank everyone who has been positive and supportive during this pregnancy, means so much! And all of you ladies who started my Fitness Plan, I'm so excited to see your progress 💪🏼 it's been so nice chatting with a lot of you and hearing your stories!! (BTW my Fitness Plan is for everyone not just expectant mommies) ❤️you!! #6monthspregnant #hatersgonnaHate A post shared by MY FITNESS EBOOK AVAIL NOW 👇🏼 (@sarahstage) on Jul 14, 2017 at 6:19pm PDT She even posted a video of her workout on Instagram where she is doing crunches, dumbbell lunges and planks with her two-year-old. How on earth can a pregnant woman do this, while we feel like we have conquered Mt. Everest after 20 push-ups in the gym? Eek!! #6MonthsPregnant this week! 👶🏻 Doing some at home workouts from my Fitness ebook 💪🏼📲(LINK IN BIO) #momlife with a toddler is crazy but #NoExcuses right? Also, some of you asked about healthy snack options and I love @proteinworld bars they are great for on the go! ALSO, Baby is perfectly fine in my tummy nice and safe while I work out. My doctor has given me the OK to continue exercising while pregnant but if you're expecting please check with your dr. first since everyone is different ! A post shared by MY FITNESS EBOOK AVAIL NOW 👇🏼 (@sarahstage) on Jun 27, 2017 at 6:46am PDT I'm at a place in my life where happiness, peace and joy are my priority 👶🏻 Especially being #6monthspregnant , there's no room for any negativity so please take it elsewhere ✌🏼Baby #2 is healthy and measuring just fine 🙌🏼 I would think that after having James, who was born almost 9lbs and healthy, people would be more understanding during this pregnancy and keep their ignorant comments to themselves ...🙄 we are all different that's what makes us special and unique! Anyway, thank you to the amazing women who have started my Fitness Ebook and everyone who has supported my journey! 😘Been working hard on updates like meal plans, recipes and grocery list! I'm also including special discounts for @proteinworld they have all kinds of products for women who are expecting too 🤰🏻Love you guys ! 💕 A post shared by MY FITNESS EBOOK AVAIL NOW 👇🏼 (@sarahstage) on Jul 11, 2017 at 10:40am PDT Well, after she posted the pictures, Twitter got busy decoding the secret behind her unimaginably fit body. Nah! They were just busy finding the baby and cribbing about looking like a pregnant woman after eating two pizzas and one chicken burger. If she's 6 month pregnant I'm defos 9month pregnant with 5 twin elephants x https://t.co/AD4oOQNb4H — Nicole (@Nicolebrownn1) 14 July 2017 6 months pregnant???? HOW??! Where tf is she keeping that baby 😳 pic.twitter.com/NZOI3otZe6 — abbie (@abbiedeans7) 12 July 2017 My food belly bigger than her 6 month pregnant stomach 😭 https://t.co/8o1heoaqR9 — Hiba (@_HibsDontLie_) 13 July 2017 Where tf the baby at? pic.twitter.com/fKZKbfukN4 — Periwinkle! 👑 (@Ayaaaners) 13 July 2017 I look more pregnant than her and I'm not even pregnant https://t.co/o0SHLG4epH — dem (@demiitri) 13 July 2017 This was me at 6 months. Where'd you hide the baby 😅 pic.twitter.com/4zXUAyNGNv — oldsoul🦋 (@DiamondHydeia) 12 July 2017 No chance is she 6 month pregnant. If she's 6 month then I'm about 6 year pregnant 🤰🏽🤷🏽‍♂️🤷🏽‍♂️ pic.twitter.com/hHQWnAaVBK — Paul (@paul198677) 13 July 2017 this is 3 days before she gave birth to her first kid only gained 28lbs pic.twitter.com/kbq125cZB7 — princess familar (@flowrchai) 13 July 2017 Well, someone went a step ahead and even figured out how her workout routine will look like, post the delivery and we are flipping over his creativity. A day after the baby is born she gone be like "time to get that pre baby bod back!" pic.twitter.com/CwKrX19WiR — Mark David Gonzalez (@markdgonz) 13 July 2017
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