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ADMIN posted a blog entry in FDF Online NewsThis is the most common question asked by anyone trying to lose weight - “How do I lose the tummy fat and my love handles?” Well, yes. This query makes total sense. After all, everybody wants a flat tummy and we get sold every day on products that promise results with minimal effort. Products like: “Use this special ab machine and get a flat stomach in minutes!” “Flat tummy in 21 days via FitTea." “Eat this superfood to target belly fat and get toned!” “Put this cream on your tummy and burn fat in 10 mins” "Drink Green Tea, it increases metabolism and decreases body fat”, as promoted vigorously by an already skinny Bollywood actress. And surprisingly, people fall for it! If you clicked on this article link for the next magic solution, I am sorry. There is no such thing! Wake up! Instead, I'm going to give you some actual information which can help you in getting a flat stomach: 1) Nutrition: a) Consume fewer calories than you are currently eating and drinking, aka calorie deficit. In order to do that, you need to know how much you currently eat and you need a plan to eat less, and then, you need to track how consistent you are with it. To know how much you eat? Use an app like MyFitnessPal or FatSecret to diligently track your calorie intake and then adjust your numbers down from there. b) Consume more fruits and vegetables: I'm talking about green veggies, not potatoes here. Green veggies have a high amount of fibre and micronutrients which helps you in general well being. © Getty Images Fruits are also high in fibre and micronutrients. If you're facing a problem regarding your bowel movements then you should implement them in your diet. c) Eat enough protein: This one should be fixed in your nutritional strategy. Animal sources at every meal for non-vegetarians and for vegetarians, whey protein, grains and dairy products. This helps to preserve, repair and build the muscle. This will keep you satiated during your fat loss phases. d) Eat Carbs: Carbs are your primary source of fuel. It gives you instant energy to blast your workout. Pre and post workout carbs are a must to build a good body composition. Carbs make you bigger and fill your muscles with water. e) Eat dietary fats: Fats are calorie dense but eating in moderation can help you avoid hormonal issues, joint issues and various other health problems. Dietary fats can come from nuts, olive oil, eggs, nut butter, etc. 2) Training a) Incorporate compound movements- Learn the exercise form 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. © Getty Images b) Machines and isolation movements are your best friend: These specific exercises like hack squat, chest press, cable curls can directly work your muscles and can help you to gain a good chunk of muscle. Incorporating them with compound movements are the best thing when it comes down to build a good physique. c) Train your core: Pick 2-3 exercises and stick to them at least for 8-10 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. d) Do some cardio: Cardio isn't bad if you have a balanced training plan. Cardio can be a great tool to increase your energy expenditure and hey it's not necessary to do cardio in the gym, you can count your steps and keep a daily target. 3) Last But Not The Least, SLEEP- Sleep is very important, as important as nutrition and training. Less sleep can hammer your testosterone levels and recovery. If you don't recover from your training stress, you might end up losing your present muscle tissue. It can also make more difficult to lose body fat – particularly around the mid area, which you want to lose as soon as possible. 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 firstname.lastname@example.org.
Harbhajan Singh's Match-Winning Effort For CSK Proves The 'Turbanator' Is Not Done Yet
ADMIN posted a blog entry in FDF Online NewsThe twelfth edition of the Indian Premier League (IPL) brought two heavyweights Chennai Super Kings (CSK) and Royal Challengers Bangalore (RCB) facing each other at a packed MA Chidambaram stadium on 23rd March. To set the hearts racing, the opening match also pitted two of the biggest names in international cricket - MS Dhoni and Virat Kohli - against each other. But, in a contest that had star players including the likes of Kohli, Dhoni and AB de Villiers, an unlikely candidate managed to steal the spotlight. © Twitter/IPL Harbhajan Singh stunned the RCB and left every cricket fan in awe with a brilliant bowling spell that ended with impressive figures of 3-20. The inclusion of Harbhajan, who took just seven wickets in 13 games last season, in the Chennai line-up had surprised cricket pundits and fans alike. But, the off-spinner repaid the faith of his captain and team management with a brilliant outing. For someone who took his last T20 wicket against Rajasthan Royals (RR) on 11th May last year, Bhajji appeared to be a class of his own as he claimed the prized wickets of Kohli, De Villiers and Moeen Ali. Thanks to his bowling effort, Chennai managed to restrict RCB to a mere 70-run total - the sixth-lowest total in IPL history. © Twitter/IPL In reply, Chennai chased the paltry total with seven wickets and 14 deliveries to spare. Harbhajan was also adjudged the 'Man of the Match' for his pivotal bowling effort. "This is a special award for me. It goes to my wife and family. You cannot ask for a better start. Since they have a lot of left-handers, Fleming came and told me I will be playing. It was nice to get a wicket up front and once you have it, your confidence level grows up. Imran bowled really well and it's always nice to get wickets of Virat Kohli and AB de Villiers. How often an off-spinner gets their wickets," Harbhajan said at the post-match press conference.
Here's What It Really Takes To Compete In Bodybuilding & Whether It's Worth Your Effort Or Not
ADMIN posted a blog entry in FDF Online NewsThe fitness industry is booming and along with it, there are a number of fitness expos held across the country. With these tens of expos, there are at least twenty different bodybuilding shows that happen every year. Every passing year, the number of federations or competitions is increasing as a lot of youngsters want to become bodybuilders. Competing in a bodybuilding show is not wrong, but it is important for you to know a few things before you consider stepping on that stage: 1. It Will Take A Lot More Than Just Having Abs These days, anyone who has abs thinks they are meant for the bodybuilding stage. The fact is, 90 per cent of them are not. Having abs or being lean vs. being shredded are two different things. Bodybuilding means having great overall muscularity, having a balanced physique, being presentable, and being shredded. Just because you have abs does not mean you have to be on stage. If you want to compete, ensure that you have all of the above things to stand a chance. 2. The Prep Sucks Bodybuilding prep is not easy. There will be times you are angry, frustrated, hungry, and exhausted. There will be days where you will not even feel like moving from your bed too. There will be cravings. But these are the times you will have to suck it up and do what needs to be done. It is mentally stressful and can even affect your relationships. So, if you are not in a place to handle all these other pressures, doing a show may end up being one of the worst decisions of your life. © Unsplash 3. There Will Be A Lot Of Fake Natties 'Natural bodybuilding' has either become an elite thing or a joke. I honestly cannot decide. I leave it up to you. The reason I say this is because there are shows that claim to be 'natural' for aspiring natural bodybuilders, however, they are anything but natural. Just having the tag 'natural' after the show's name does not mean jack! Natural federations check their athletes thoroughly and randomly throughout the year. The shows held here in India do not do anything of the sort and are often seen firing the promoters the next year as the 'promoter' tested positive for drugs. 4. You Will Be Forgotten Most of the bodybuilding shows in India are just businesses. Every year, three to five new bodybuilding shows are introduced. They make new promises and take higher entry fees every passing year. You pay it, you get done, and that is that. Hardly are there good prizes in most shows and competitors are rising by the 100s every year. Even if you win a show, there is a great chance that nobody will remember you the next year, unless you are competing at a very high level. The entry level or novice shows are hardly remembered or even cared about. © Pixabay 5. Politics Exists In bodybuilding shows, you will fight politics at every level between federations, between promoters, between judges! I have personally seen competitors winning shows where they outright ignored judging calls and should have been disqualified within a minute of stepping on stage. I have seen the best guy not placing even in the top 5. Now, this would be a personal bias but you could check it out when you go and watch a show. The politics is real and even if you end up being the best athlete, there is a good chance you are going home empty handed. So ask yourself the question, is all of this worth competing in a show? If your answer is still yes, you should totally do a show. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at email@example.com and follow him on Instagram.
ADMIN posted a blog entry in Geo News BlogThai Rescue workers carry the body of a victim on a stretcher, after a boat capsized off the tourist island of Phuket, Thailand, July 6, 2018. Photo: ReutersThailand suspended efforts on Thursday to salvage a boat that capsized and sank off its...