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  1. While the #MeToo movement has been rapidly growing and grasping the intrinsic issues of society today, there are a lot of questions being raised for its prominence. A number of eminent people have been named and shamed and a lot many people have been called out for their despicable conduct, in major cities and smaller towns. While the movement is for both men and women alike, more women have come out with some harsh stories of sexual abuse and harassment than men have, according to the statistics and the figures seem to be tilting this particular way so far. © Reuters While the survivors and the victims are coming out in large number with their stories of abuse and sharing them all over the interweb, while accosting the accused, we mustn't forget this is a tough time for all the men out there too. Not the men who've been accused, of course, but the other men who're either with the movement in full momentum, giving their two cents or the men who're sitting on the fence or even the men who do not want to be involved in it. Well, guess what? You're involved in this regardless of fact that you want to turn a blind eye towards the entire situation. The #MeToo movement isn't about instilling certain fears in everyone (especially men) to be wary of every action and interaction in society, pertaining to women. It's just symbolic for normalcy and equality in a society, which is governed by a sheer sense of entitlement and ownership that is so blatantly displayed today. This notion has definitely left most men confused though. While they struggle to normalise situations in society they're also drawing a blank while thinking 'what next'. But in accordance with the movement, men have a stringent role to play. They have a sense of responsibility they cannot easily evade and dismiss. So, if you're confused on how to partake or be responsible in this women-led movement, journalist HR Venkatesh has some sound advice for you, through a Twitter thread. It doesn't matter if you're a survivor or the accused, someone who doesn't want to get too involved or someone who has raised his voice, this thread is for everyone (especially men), telling us about how to actively get involved in the movement, which is affecting everyone in the country currently. Yes, the responsibility is yours and yours alone! © Facebook How can we men help the #metooIndia movement? Some say "step up", some say "don't drown out women's voices." Some (men) ask, "why should we do anything at all?" So this here is a rolling compilation of what we should do and why: — H R Venkatesh (@hrvenkatesh) 16 October 2018 1/n. Offer your time. Many men want to be seen as doing good too, which is OK. But now is not the time to seek the spotlight. Volunteer to do background work. For eg: If there's a march, offer to arrange refreshments, or just show up. — H R Venkatesh (@hrvenkatesh) 16 October 2018 This effort to crowdfund is potential one way to help: https://t.co/Nu3b7LFD94 — H R Venkatesh (@hrvenkatesh) 16 October 2018 3/n. If we men want to speak up, but aren't sure exactly what to say, a good way is to retweet tweets by the likes of @TheRestlessQuil @Raksha_Kumar @MasalaBai @AnooBhu @ghazalawahab etc. — H R Venkatesh (@hrvenkatesh) 16 October 2018 4/n. Believe the stories by women. We men might feel like we're under attack, but honestly these stories of sexual harassment are NOT an attack on men, but about justice and patriarchy. — H R Venkatesh (@hrvenkatesh) 16 October 2018 5/n. Read this piece: "How men can show solidarity with the #metoo movement." Applies to India too. https://t.co/j7swsatcp6 — H R Venkatesh (@hrvenkatesh) 17 October 2018 Another article that helps as well. https://t.co/x9TV8jyjZP — H R Venkatesh (@hrvenkatesh) 17 October 2018 6/n. Finally, what if we men feel guilty about our own behaviour? Even if we haven't sexually harassed/abused someone, there's a chance that we've been ass****s to women. What do we do then? + — H R Venkatesh (@hrvenkatesh) 17 October 2018 In that case, we'd have to continue showing our support, while acknowledging that we're all products of a society that has for thousands of years treated women as inferior and playthings. — H R Venkatesh (@hrvenkatesh) 17 October 2018 To finish with a disclaimer about the larger reality of being a man: I've been a problematic male. For years, I thought I was 'woke' when I wasn't even close to it. People who know me well know this. For guys like me, shedding the chains of patriarchy is the work of a lifetime. — H R Venkatesh (@hrvenkatesh) 17 October 2018 And do not, repeat do not, try to derail the movement by: -But she is left/right wing woman -But what about innocent men -But she got benefitted from it so why is she complaining -But it happened 20 years ago -But she did not object first time Etc etc etc. — Padmaja (@padmajasreeni) 17 October 2018 Men like you are disgusting who will do anything to get into pants of females even if it involves pushing innocent into despair via the vigilante mobs of #metoo happy to destroy a man honour, life and career merely based on women words and prejudice thar women are prosecuted 𤢠— Asvathama Prasad (@damned_men) 17 October 2018 In India - a woman is "innocent" until proven guilty, a man is "guilty" until proven innocent..!! @Actor_Siddharth — à¤à¤ à¤à¤à¤¸à¤¾à¤¨ (@Indian4Insaan) 16 October 2018 Hey why is it so difficult to understand that one should not jump to conclusions, a tweet alone isn't enough to brand someone a sexual predator be it a man or woman so be reasonable dont go crzy when the accused defends himself, be reasonable — Divyanshu Mehta (@divyanshumehta) 18 October 2018 Support women in your life to come out with their stories. It isn't going to be pretty but support is all that they need. — Elisha (@e_lisha) 17 October 2018 https://t.co/nx5S08IoOb — Balaraj A.R (@ArBalaraj) 17 October 2018 The biggest cuck I've seen this week... — MSK (@MSK45925396) 17 October 2018 By not being hypocrite wrt ideology — हिनà¥à¤¦à¥ राषà¥à¤à¥à¤°à¤µà¤¾à¤¦à¤¿à¥¤ð®ð³ (@DharmSansthapam) 17 October 2018 This thread is a definite eye-opener and very relevant to the trying times our country is facing. Here's hoping everyone understands the sense of responsibility looming over their heads and acts upon it steadfastly!
  2. Last week, Google launched the Pixel 3 and 3 XL and everyone has been excited about it. The Pixel 2 was an amazing device, but was in the news for all the wrong reasons at its launch due to issues with its display panel. With the Pixel 3, we definitely hope that Google has improvised the panel and has made sure that there will no longer be any shortcomings. To see how much Google has improved the display, DisplayMate has run some measures and standards to tell us how the Pixel 3 XL display stacks up against the competition. DisplayMate has shared its findings and has given the Pixel 3 XL an A+ rating, the highest possible. Usually, it is Samsung's flagship phones that get the highest possible rating. © BGR The study is extremely in-depth and hence we've covered the most important points. The new Pixel 3 XL comes with three colour modes: Natural Mode, Boosted Mode, and Adaptive Mode. According to DisplayMate, "Each Pixel 3 XL OLED display is individually calibrated at the factory. Since the Pixel 3 XL supports two Standard Color Gamuts it performs Accurate Calibrated Color Management so the colours appear correctly and accurately based on the on-screen image content." In terms of viewing angles, a 30 per cent angle will decrease brightness on a smartphone display by up to per cent. On the Pixel 3 XL, it down to just 28 per cent while the iPhone XS Max comes in at 25 per cent and the Note9 at 27 per cent. © Digital Trends The Pixel 3 XL display has a maximum brightness of 424 nits, while the Note9 is able to produce 700+ nits of peak brightness. But, the Pixel 3 XL has the lowest screen reflectance at just 4.3 per cent, the lowest DisplayMate has ever measured on a smartphone. The report says, Google has improved the display on multiple quality parameters, including 'Absolute Picture Quality' and 'Absolute Color Accuracy'. This has been achieved by implementing 'Precision Factory Display Calibration', While nobody is saying the Pixel 3 lineup has THE best display right now, it sure is at par with the competition. As far as having a speciality is concerned, the series already owns the camera department. Source: DisplayMate
  3. You seem to be doing everything right, following your diet to the T, getting your training sessions in, working hard. Your weight just refuses to budge, and this has been the case for the last two weeks. It is frustrating and you are losing your shit. Weight loss plateaus suck while dieting. And even though they are a part and parcel of the long process, it can be disheartening and annoying. Here are a few ways you can break through the plateau and start losing your weight again: 1) Lower Your Calories You hit a plateau as your deficit calories earlier have now become your maintenance calories. How does this happen? The four components of your energy expenditure, namely Resting metabolic rate (RMR), Thermic effect of food (TEF), Thermic effect of activity (TEA) and Non-exercise activity thermogenesis (NEAT) all downregulate as you keep losing mass. So, the only option you'd have here is to drop your calories further and start losing weight again. 2) Lower Your Carbs & Fats This is not the same as point one. If someone is not tracking their macronutrients, lowering overall calories is enough as a pointer, as they are not tracking other components or macros per say. But if you are one of those concerned with their body composition who wants to retain their lean body mass while dieting and hold on to their muscle mass, protein would be the best bet to do so. Thus dropping protein in the name of calories would not be conducive to their goal of an improved body composition. Dropping carbs and fats is a rather optimal option. © Pixabay 3) Increase your NEAT Non-exercise activity thermogenesis or NEAT is a sub-conscious parameter of your energy expenditure and the one that can fluctuate a lot based on interindividual level. It comprises of all the activity you do that is not considered as exercise. For example, taking the stairs to the office. Or tapping your feet while working on your computer. Or just getting out of your chair and stretching and walking a little bit every 30 minutes. As you are deeper into your diet, these components start being down-regulated without you even realizing it. So how do you manage it or increase it? It will be a two-folded action. Number one is you start tracking it. Tracking the number of steps via a mobile app or a wearable pedometer would be a great start. Once you establish that by just observing how much you move on a regular basis, step two would be to start pushing it up and increasing the number. This will, in turn, increase your energy expenditure for the day. Taking regular walks during the day is a great way to increase your NEAT. © Thinkstock 4) Increase Your Cardio I am not a cardio fanatic and that is the last thing I would want myself or my clients to be doing while trying to lose weight. But at times, it is the necessary evil that needs to be done to get the job done. Adding a little bit of cardio towards the end of your weight training sessions and/or adding some extra cardio on your rest days will help you bump up your energy expenditure and putting you in a caloric deficit again. 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 Facebook.
  4. PS4 owners have been facing issues with their consoles due to a message that contains characters, which reportedly crashes the PlayStation 4. In many cases, users are forced to perform a factory reset on the hardware to get it working again. This sort of bug has been previously seen on smartphones, where a text message can basically freeze up your smartphone. The message that is being sent to numerous users is likely being sent by online rival players to shut down the console and have them booted out from a game. This is not an isolated incident and has been reported by multiple users on Reddit and other social media platforms. © Reddit How Can One Avoid It? There are a few ways to avoid this problem in case you get the message on your console. You can either delete the message from the PlayStation Messages app on iOS or Android. You can also follow the instructions below to avoid getting messages like these in the future. Restrict Messages © Pexels On your PS4, you can go to Settings > Account Management > Privacy Settings and then click on “Personal Info | Messages”. It will open a sub-menu where you need to select Messages. You can now restrict receiving messages from Friends which will block out any malicious messages from players you do not know. As of now, Sony is yet to confirm this issue officially, however, it seems likely that the Japanese company will roll out a firmware update to resolve this problem.
  5. The Lotus Make-Up India Fashion Week was as much about beards, as it was about fashion. Men's facial hair trends are always evolving, but our love for beards, clearly, is eternal. From a three-day-stubble to a full-fledged lumberjack beard, we got to see it all. Here is a list of the best beards we saw at the LMIFW, plus some pearls of beard-wisdom from their respective owners. 1. Model Dushyant Singh Raghuvanshi believes that maintaining a beard is not rocket science. He does two things regularly - oils his beard at night, and uses a beard serum in the morning. Plus, when he needs to go out and wants his beard to be in his desired shape, he uses some wax or gel. MensXP 2. According to FDCI Chairman Sunil Sethi, his beard is his identity. "Movember and no shave November started recently, but for me, it has been thirty years. A beard and a moustache is my signature style, and I'm happy that so many brands are now talking about beard care and beard grooming. A clean-shaven look may come in and go out from time to time when it comes to trends, but a bearded look will be up there, always. As far as maintaining my beard goes, it is my 'ghar ki kheti', and it has been giving me a good crop - year after year." MensXP 3. Photographer Yashasvi Sharma makes sure he doesn't dry up his beard up by washing it daily. He uses a beard wash every alternate day, and regularly nourishes his beard with a beard oil. He trims the edges once in a while to maintain the desired shape. MensXP 4. Narresh believes in professional help, and makes it a point to see his beard specialist once every two weeks. He trims his beard with a machine every 3rd or 4th day, and regularly uses beard oil to make sure his beard is soft, smooth, and nourished. MensXP 5. Yashdeep believes that beard care can be a cakewalk if you make sure you moisturize it regularly, and use a little bit of product to maintain the shape every time you step out. MensXP 6. Akshay is a professional model, and his beard is a prominent part of that. To take care of his beard, he regularly conditions it and uses a beard oil for the much-needed nourishment for his long beard. MensXP 7. Krishnendu believes in a no-fuss routine. He usually goes for a trim every Saturday and does a little bit of scrubbing at times for enhanced blood flow and good growth. MensXP 8. Mayank loves his stubble, something he says has been inspired by his father. He keeps it simple and makes it a point to go for a trim twice every week. MensXP 9. For Rishi Raj, maintaining his beard is the 'easiest thing in the world'. He says he doesn't have to do much at all, except trim or shave it twice or thrice in a week, depending on his mood. MensXP 10. For Akshay Sharma, it's all about the basics - regular trimming, using essential oils, and love for hair. MensXP We also asked celebrity hairstylist Rod Anker about the most important things to do when it comes to beard care. MensXP His answer was simple: keep reminding yourself to moisturize your beard, because it has a tendency to become dry, especially with the changing weather, and make sure you trim it regularly to maintain the shape.
  6. There's this notion amongst people training for bodybuilding that cardiovascular exercises are going to kill their gains. This explains why bodybuilders spend little time on the treadmill or a spin bike. The reason often cited for this argument is that excessive cardiovascular exercise could use up the energy which the body would otherwise use to build muscle mass. However, this is not true. You certainly do cardiovascular exercises like running or cycling BUT a serious balance needs to be established between cardiovascular exercise, diet and weight training. Is Cardio Catabolic? © Pinterest Some people have this misconception that cardio in itself is catabolic. They think that cardio cannot be a part of muscle gaining program as it does not help with the target even remotely. However, aerobic exercises can actually enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles. A few cardiovascular exercise sessions per week can help you achieve this BUT this is exactly what people don't understand. The majority thinks of cardio as a supreme fat loss tool. The reality is that excess of running ruins joint health, elevates cortisol (stress hormone) and leads to the lynching of precious muscle mass for production of glucose. That's why a balance is essential when choosing to do steady state cardio for long hours every day. Thus, putting up a blanket statement that cardio is catabolic is not true and has various facets to it. When Running (Cardio) Could Cause Muscle Loss © Youtube When you take up running as your daily cardiovascular routine, it depletes your calorie stores which your body needs to build and sustain muscle mass. So to prevent this, you either have to increase your calorie intake or reduce your cardio. You have to match up the calorie expenditure that is being done by daily cardiovascular exercise or you need to reduce your cardio to fewer sessions a week to prevent any muscle loss. Generally, everyday cardio is not recommended for gaining optimum muscle mass. Two days in a week or a maximum of three sessions a week are enough. Also, the days on which you perform cardio, your calorie intake should be more to make up for the lost calories so that you can maintain the calorie surplus throughout the week. Symptoms of Excessive Cardio Everybody has different metabolism and different training experience. Thus, the exact cardio to weight training combination is not that easy to judge. If not done smartly, this could very well turn against your target. Thus you should always be alert to notice any signs of cardio overload. These signs include; feeling of fatigue and lethargy even after a couple of hours of workout. Some people also suffer from mood changes due to elevated levels of cortisol which happens due to excessive cardio. Joint pain and aches are also sometimes signs of overdoing cardio exercises. Thus you need to make sure that you are not experiencing any of these signs and if you do notice them, then preferably you should reduce your cardio workouts. Referred Researches- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050386/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/ Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  7. When the 'Time's Up' movement started, people really meant that. Time is literally up when it comes to tolerating any kind of sexual misconduct and harassment. A lot of people have been getting away for so long, but no more. One after another, everyone is getting exposed and well, it was about time. The first thing that has been confirmed after the 'Me Too' and 'Time's Up' movement is that the entire world is filled with sleazeballs who don't know the meaning of consent. The second is that, almost always, it's the person you least expect it to be and this couldn't have been truer for Alok Nath. I mean, the guy was basically known for his 'sanskaars' more than anything and even became a meme because of it. But obviously, after the recent developments, everyone knows that the 'sanskaars' he has in particular, no one should ever have those. © Twitter He has already been accused of rape by filmmaker Vinta Nanda and now, another woman from the film industry has come forward to share her account of the sexual harassment she faced, proving that workplace sexual harassment is one of the biggest concerns right now. Actress Sandhya Mridul shared her personal experience of working with Alok Nath back in the day, with HuffPost India. FYI, keep in mind this happened at the very start of her career and she has been working since 1994, so Alok Nath has been getting away with this for more than two decades. In truth & solidarity. I'm with you @vintananda #metoo pic.twitter.com/ZoiT2dT3yL — Sandhya Mridul (@sandymridul) October 10, 2018 She said, “At the very start of my career, I was shooting a telefilm in Kodaikanal. I was the lead. And very excited. Alok Nath was my on-screen father and Reema Lagoo my mother. Alok Nath was very impressed with me and called me "God's own child" and openly praised me every day. I was over the moon. I was a huge fan of this wonderful Babuji... I felt so fortunate happy and confident. Till one night after an early pack up. The cast went out for dinner. At dinner, he got progressively drunk and started insisting I sit with him and that I belonged to him and other stuff that I don't clearly remember but it made me very nervous and uncomfortable. My co-star realised what was happening and got me out of there. We went back to the hotel without dinner. It was late and I was back in my room and the costume dada came to my room to give me my clothes for the next day as I had a very early call time. Few minutes after he left there was a knock on my door I opened the door thinking it was him again...it was an inebriated Alok Nath. I instinctively tried to shut the door but he pushed it and lunged at me, I stepped aside he went flying past me into the room...I fell back toward the bathroom door he lunged at me again screaming 'I want you you're mine'...I dodged again, he went into the bathroom and I think I latched the loo door and ran out of my room down the corridor into the lobby. Fortunately, my DoP was there making a call from the reception. He came back to my room and what ensued was traumatic because a belligerent Alok Nath refused to leave...kept screaming shouting threatening abusing trying to grab me...but at some point, we managed to make him leave. The hairdresser was called and made to sleep in my room, I was so shaken up. In a few hours, I had scenes with Bauji, in one I had to sit on his lap and cry. I still feel nauseous when I think of it. It didn't stop there...every evening he would drink and every night calls were made to my room. I dreaded the ring...I had to keep it off the hook most of the times. But then he would come calling. It was a catch 22 situation. I had the hairdresser moved into my room permanently. I was a nervous wreck.” â¦I'm so sorry â¦@sandymridulâ© for what you have been through. I can imagine how traumatising even narrating back this ordeal must be. Thankyou for sharing this. You empower many to speak up. #TimesUp #MeTooIndia https://t.co/ndu5oHGbGQ — Mumbai Ki Rani (@mymalishka) October 10, 2018 It got so bad, she fell ill because of the constant stress. She went on, “A few days later I got very sick & was laid up and couldn't shoot. The stress had broken me. He continued to traumatise me with calls. And knocks. The hairdresser would answer. One day when he landed up at the door and cried and begged to be allowed in to apologise...I couldn't take it anymore. I told her to accompany him in...he pulled a chair next to my bed and howled. Said he was an alcoholic and that he had destroyed everything, his family his marriage, everything, and I was like his daughter and he respected me and that he was very sorry. He says he had learnt his lesson and that he would go to therapy and change it all. I finally broke my silence. I screamed, shouted, cried and it was done. I believed him. I had to. He left. He got away. I don't know how I shot with him for the remaining days and weeks. I'm grateful to my co-actors, my DOP & especially the late Reema Lagoo for finally taking him on & protecting me like a mother from then on. But it was too late. The damage was done. A very disillusioned, disgraced & unsure me returned home. He went on to return to Bombay and tell people I was difficult and arrogant. All apologies forgotten. He was a popular man, I was a newbie. He laid the foundation that others like him built on. All those who heard 'No'. Attitude my biggest crime. The deal breaker. Mr. Alok Nath. You know this to be true. As do few others.” Terrifying account of sexual assault & harassment by Alok Nath — this time by @SandyMridul, a wonderful actor we simply don't see enough on screen. https://t.co/SHZGD6wK2e — Shiv Aroor (@ShivAroor) October 10, 2018 She went on to talk about the other accusation he's facing, saying, “I had to forgive you for myself then and for my sanity but I will never forgive you for what you did with Vinta. Whom I have always respected and loved. I stand by you Vinta. What I went through is nothing compared to you. I'm so sorry. More power to you. To us all. I'm certain there are others. I urge you to come forward. “Your time is up Sir”.” After sharing her account, she also talked about the war against sexual harassment that's going on right now. She said, “The problem is sexual harassment has been open to interpretation. I come from a time when nobody wanted to hear. I was a nobody. When I tried to speak I was labelled arrogant and difficult. And replaced from work. And there was no social media to make ourselves heard, directly. It's taken me years to lay those demons to rest and move on. And just stay away from it all. But it never actually goes away. Does it? I do little work because I do it with people I trust. And those who respect me. My choices. I felt I had two choices then. One, to fight for work or two to preserve my dignity. And stay away from the conflict, the ugliness and embarrassment to me and my family. Which to me meant silence. I chose the latter. At that point. It's way different now, they know me so I'm spared. From abuse. And from work. Even though I managed to escape or prevent it somehow and it never reached the point where I was assaulted physically. My soul was. My creativity was. My career was. But I stood my ground. As shaky as it got. My bold bindaas badass image comes from there. But nobody wanted to work with "such a woman." Yes, I was told that. On many occasions. My career was set in stone. What Tanushree has started is admirable. I'm happy now women can speak go on social media. So, there's that platform. And it's pretty powerful. I believe. We have a voice finally. I have a lot more to say. But it's been buried so long. I need to dig up what I buried. For that, I need more courage and clarity. I need time. Yes, some of us need time. To dig into the shame and darkness we've buried to be able to work with strength and dignity. I'm work in progress. And where do I begin? So much happened that I can't remember. And the worst part is I don't have evidence anymore. Except for me. But I stand with Tanushree. And Vinta. And every woman. Who has been through this & will follow suit and break her silence. We have a voice. I'd like to tell all the newcomers that they should use it. Correctly. Honestly. Wisely. Fearlessly. Don't be ashamed. Don't be scared. Don't bury. Don't let it fester. And corrode your soul. Let's Speak. Let's keep this fire going. #TimesUp” Source – HuffPost India
  8. Okay, so before you start judging me and think that 'this is the same guy who earlier told us not to use mass gainers', let me make it very clear that I am not promoting extensive use of mass gainers. I am still a firm believer of clean bulking and that it can get you jacked without a lot of fat gain. In this piece though, I will discuss a few situations where you can put your mass gainers to sensible use. So, if you have a mass gainer tub you bought and never used, here are some tips that will help you put them to use, right alongside your diet. Mass Gainers As A Supplement © Thinkstock Images Mass Gainers are simply supplements that help you consume extra calories. This leads to increased daily caloric intake, which is essential for putting on muscle mass. But what usually happens is that dudes consume it way too much and end up getting fat, not muscular. They are generally sold in big sizes like 6lb and 12lb tub with huge per serving sizes that can go up to 250gm per serving. Each scoop can easily fetch more than a thousand calories. The composition is moderately high in protein and very high carbs. The only problem with mass gainers is that they contain more sugar than you actually need. The amount can go up to 20gm of sugar per serving in some products. It is almost like consuming sugar syrup along with your shake. Simply horrendous! How To PROPERLY Use Mass Gainers © Thinkstock Images Like I mentioned above, mass gainers are loaded with calories. So for someone who is looking to gain muscle mass, this can be useful if used mindfully. While Travelling You can use your mass gainer as a complete meal replacement in some situations. A serving of mass gainer has almost, if not less, the nutrition of your 'gaining diet'. So at times, when you know that you are about to miss your diet due to a busy schedule or travelling, you can actually put your mass gainer to use. Just have a serving of mass gainer to complete your macro intake, that's it! This way, you will be able to maintain your required daily caloric surplus with ease. This comes in very handy while travelling especially. © Thinkstock Images Consuming In Smaller Quantities Another wise use of mass gainer is to use it in smaller quantity, instead of the recommended servings. The recommended serving of a mass gainer is generally very high and feeds you around 1200-1500 calories in a single serving. Majority of people would actually feel bloated after consuming such a large number of calories in one go. So instead, use a smaller portion of this recommended serving. Let's say, one-fourth of the recommended serving and add some whey protein to increase its protein content. That way you can consume mass gainers to increase your calorie intake slightly, while not drastically increasing daily calorie intake. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  9. After Tanushree Dutta accused actor Nana Patekar of sexually harassing her on the sets of 'Horn Ok Pleassss', many women from the media industry have come forward to speak up about the sexual abuse they had to face at their workplace. Director Vikas Bahl, who is gearing up for the release of his upcoming movie 'Super 30' starring Hrithik Roshan, has been accused of sexually assaulting a female crew member in 2015, during the pre-release promotional tour of 'Bombay Velvet'. © Twitter After the news of Bahl's sexual assault started gaining momentum, Phantom Films, which was formed by Vikramaditya Motwane, Anurag Kashyap, Vikas Bahl and Madhu Mantena, was dissolved. According to recent reports, Bahl has been removed from his upcoming project '83' as well. '83' is a biopic on Kapil Dev and stars Ranveer Singh. Even Hrithik Roshan, who was working with Bahl on 'Super 30' said, "It is impossible for me to work with any person if he/she is guilty of such grave misconduct. I am away and have access to only sporadic information. I have requested the producers of 'Suepr 30' to take stock of the apparent facts and take a harsh stand if need be." pic.twitter.com/uGT29wKt4z — Hrithik Roshan (@iHrithik) October 8, 2018 In fact, many celebrities have since come forward to speak up against him and his actions. Read the full article. I am disgusted. You enabled this scum for three and a half years, you don't get to be a Hero now by saying you've shut Phantom because of this. Bullshit. And I don't care whether anyone gives me work after this or not. फ- off. https://t.co/TkD5svWpyT — sushant singh (@sushant_says) October 7, 2018 I am sorry. As somebody who has been a part of many projects with #Phantom in various capacities (lyrics/writer), I feel ashamed that they failed to provide safe working environment for women. — वरà¥à¤£ (@varungrover) October 7, 2018 The hushed whispers are getting louder and are finally being heard. We all need to be in it together. Let's give courage to those who want to speak up but haven't felt able to yet. https://t.co/d2mvRYPYPV — Nandita Das (@nanditadas) October 6, 2018 Chiming in the developments, Sonam Kapoor said, "I don't know how I will deal with it. All I know is that I believe this woman. I find the behaviour despicable and cowardly." In a statement, Kangana, who earlier worked with Bahl in 'Queen' said that he used to 'sniff her hair' and bury his face in her neck every time he greeted her, which made her deeply uncomfortable. © Twitter Actor Rajkummar Rao, who stood in solidarity with Kangana, strongly condemned it and said that as a society, we have to address the safety of women and that is of utmost importance right now. He further requested the film fraternity to stand together for everyone, irrespective of being a male or female. In the wake of India's 'Me Too' movement, the social media is being flooded with stories of women getting assaulted, harassed or raped at the hands of those in power; which is only making people's blood boil.
  10. The fitness industry, and in particular, the supplement industry is growing rapidly. As per the statistics, the supplement industry was worth $32 billion in 2012 and is expected to become worth $60 billion by 2021. That is almost a 100% growth in less than 10 years time. Every time you visit a fitness expo, 10 new companies pop up selling protein supplements and claim to be better than the others. It's a melee of supplement companies out there. The Protein Spiking Scam Most consumers do not know that some companies run a little scam known as 'amino/protein spiking' where they dump cheap ingredients into their powders to pass tests and claim a higher protein content than they truly have. © Thinkstock Images In this piece, I shall give you information on how the companies do this and how you, as a consumer, can look out for it and not fall prey to these scams. With the growing education and information that whey protein is not just for bodybuilders, and that it can be used by anyone looking to get a convenient source of protein in their diets, the demand for the same has gone up. A lot of companies saw this opportunity and started to lure consumers with a fishnet called 'low price.' That's right, the companies fool you with what is in the supplement and on the promise of saving money, sell questionable stuff to you. This Scam Is Run By Spiking Protein. How Is It Done? © Thinkstock Images The 'amino/protein spiking' is done by adding cheap amino acids like glycine and taurine into the protein powders or non-proteinogenic (protein building) amino acids such as creatine and beta-alanine into the mix. They then get lab reports for nitrogen content of the protein powder and not that of the individual amino acids, which are the building blocks of protein. By these results, every amino acid (protein building or not) gets counted as protein but not all amino acids help you build muscle protein. THAT IS THE SCAM! Let's take an example: you are shopping for protein powder and the label on the front of the package reads '25 grams protein per serving with 5 grams creatine and 5 grams beta-alanine' but the individual amino acid profile is not listed behind the package. What you read it as - This supplement has 25 grams protein per scoop. What it may mean - This supplement has 25 grams - 5 grams of beta-alanine - 5 grams of creatine - 15 grams protein per scoop. If the individual amino acids are not listed on the package, there is no sure way to know. Coming to the solution of the problem here, how do you make an educated guess about the quality of the supplement before giving away your money? This 3-Step Guide Will Help You: Step 1: Look At The Ingredient Label & For The Leucine Content If the ingredient label at the back of the package says 'proprietary blend' without giving a breakdown of what are the ingredients in that blend, chances are that the manufacturer is dumping some cheap amino acids into the mix and hiding it from you. Step 2: If There Is Leucine Listed There, How Much Is It? Leucine is an amino acid that kick-starts the muscle protein synthesis in your body. Approximately 10% of the protein serving should be leucine. If a whey protein has 25 grams of protein per serving, 2.5 grams or more should come from leucine. If it falls short at this, do not buy the product. Another step here is to check how much of the protein serving is taken up by the BCAA profile. BCAA's are leucine, isoleucine, and valine. We already know now that the product we are looking at should have all the individual amino acids listed in their individual quantities at the back of the label. The BCAA should account for 20 to 25% of the total protein per serving. So, in the same example of 25 grams protein per scoop, the BCAA profile should add up to 5 to 7.5 grams minimum. © Thinkstock Images Step 3: Compare It With The Average Per Serving Price Of The Products In The Market Whey is sold by hundreds of manufacturers online, which is the best place you can look it up. On an average, the cost per scoop of a supplement that has 25 grams protein per serving is anywhere between 60 to 80 rupees. One kilo of whey usually has 30 servings, thus putting the cost of one-kilo packaging between Rupees 1800 to 2400. If you see that the cost of the product you are purchasing is way off this territory and unless there is some offer or a sale going on, it may be a better choice to steer clear of that brand. I hope this article makes selecting a whey protein supplement an easier task for you and keeps you safe from the scams run by a few manufacturers. 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 Facebook.
  11. How often do you see yourself ditching the rat race that is a 9-to-5 job? It's that the one thing in your life that always leaves little to the imagination, post the first few months at your new place of work, no matter how many times you change organisations in the hope of finding the one. Everyone is in the quest to find that one place of work and worship that would set them free, and help them to finally discover what it is like to love their work, because this is exactly what they've slogged for so hard, ever since they graduated and yet, the “satisfaction and bliss” continues to evade them even after so many years of keeping at it. © Red Chillies Entertainment Well, turns out there's an entire generation of young men and women around the world who feel similarly, and the good news is that they have found the way of breaking free from this Sisyphean cycle! There is an entire online movement that has picked up pace in the recent years, which identifies itself as FIRE (Financial Independence, Retire Early) and comprises of a large community of young professionals from around the world, who are all for the hustle in the early years of life, saving up on those loaded paychecks, invest, and then live off the interest and profits for the rest of their life. © MSM Motion Pictures Sounds pretty sorted, doesn't it? Surely it can't be that easy? But there was no rocket science involved, then how is it that they're managing to retire at 40 while still doing the same things our parents did all their life? Well, bear with us for a moment and trust us with all the deets you can't wait to devour. Naren and Sugandha spoke to TOI and shared their personal story of aiming to retire early, and this is what they said, “when you become financially independent by 45, you can make bold life choices like changing careers, starting a business, working fewer hours for a healthier work-life balance or, simply taking a break for a few years”. © Nadiadwala Grandson Entertainment Now, that totally makes sense but it seems easier said than done. The pressing question still remains is, how do they do it? Here's your answer. In their interview to 'How Stuff Work', Tanja Hester and Mark Bunje aged 38 and 41 respectively, shared the meaty secret of their success story of retiring at 40. The secret is to downsize your expenses even as you keep banking those hefty paychecks at the end of every month. Something like moving into a smaller but comfortable apartment, using public transport more often and living a debt-free life as much as possible. The next step is to save super rigorously and cut on those superfluous expenses. With all that saved money, what you gotta do is INVEST! That's key you guys, and THE thing that'll make it or break it for you when you wanna retire at 40. Put your hard-earned money in slow-growing investments to draw benefits from for the second half of your life! © Red Chillies Entertainment FIRE supporters swear by the need to save 25 times their annual living expenses. Basically, the idea is to invest in the stock market or bonds and keep reinvesting in the dividends you incur and let the money grow steadily over time. By the end of it, you get to withdraw 4% a year and yet, never run out of money! Hence, we'd suggest you start eyeing those major sales in your favourite stores, use more of food coupons and invest in living budgets to help you achieve your goals in the longer run. Don't think you'd have to live like a monk for all the years prior to your retirement, but rather consider living a less lavish life for 15-17 years as the price you pay for a financially free life along with an early retirement, that would really allow you to do what you truly love. © Excel Entertainment We can only imagine how life would turn out to be once we reach there right? Post the hustle in our 20s and 30s, at least we'd have the confidence in our future we have set out to build for ourselves - one that we will really be able to live on our own terms.
  12. There's a shape-shifting role reversal in acknowledging a certain type of power in today's generation. It's the power to speak and be heard by the women of this age, this time and at this very moment. The #metoo movement has definitely left men all over the world highly confused. For instance, what role do men have to play, in a world where women speak up? The answer? A very pivotal one. But of course, men of entitlement and an armoured patriarchal upbringing, need this more than anyone else, especially when they have highly intricate, pre-woven and rigid belief of how women should be treated in a particular society. © Twitter I am a woman, surviving in a so-called male-driven society and sometimes, I need a voice of my own to clarify, that I do in fact have a voice of my own. Nope, this isn't a textbook reportage of why #metoo is important. We all know why it's important, and no, it is not some lame feminist propaganda you all will mock till there isn't anything else left to mock. This is a fair account of dwelling in an environment which makes 'dominance' of the 'other gender' a vile life hack. But let me tell you, nothing about this is normal. Starting a movement to speak up about sexual assault and harassment isn't normal. Being berated and criticised for your work in a notorious power-play isn't normal. Being eve-teased in broad daylight isn't normal and acting nonchalant or indifferent towards these issues and shrugging off responsibility as a man, is certainly not normal. So, what is normal? Normalcy is definitely subjective, but when I see women speak of sexual assault experiences almost 36 years ago, that changed their lives forever in an indignant way, I insensitively judge the threshold of normalcy today. Do we not understand right from wrong anymore? or the good from bad? © Twitter Recently, in a discussion with an acquaintance, while understanding his views on normalcy, he relayed that it was 'normal' for him to hear of instances of physical abuse and domestic violence. Of course, I was aghast by his revelation but upon questioning him further, I realised he'd spent his childhood years watching his mother suffer thought domestic abuse on a daily basis. That made a lot of sense to me. Roughly, more than 70% of the population in this country has grown up with an innate sense of conditioning that breeds on patriarchy. Patriarchy isn't just male dominance in a structured household anymore. Patriarchy trickles down to a gripping hold on any sort of female expression and freedom, in more ways than one, and limits the understanding of what woman's role in the society really is. So, when little boys are exposed to that scenario, they grow up believing women belong in the kitchen and that every man has a physical and emotional right over them. So, in lieu of this, I ask you again, what is normalcy? A progressive country that is still confused about what a woman's role in society really is, or women trying their best to revolt against harassment and abuse in the most deafening way possible and still successfully failing at it. © Pinterest The truth is, normalcy is when men realise their roles and responsibilities in society, so they can aptly and collectively support women who encounter a terrible experience, such as abuse, and shut down those who perpetuate it. And by society, I mean their homes, public places and their workplaces. Yes, men have responsibilities and accountabilities and it's high time to put them out there, so this is exactly what I am going to do. I may not speak on behalf of all the women, but most women will surely agree with me on this. Because I don't know if you've noticed, men aren't giving the best accounts of themselves at the moment. #All Men Need To Shut Up & Listen Is that really so hard? Maybe it is, but when someone is trying to speak up, it's only fair to hear them out, without putting your judgements and criticism out there. It becomes hard to discern any positive role men may have in society, the moment they go rogue with the idea of acceptance. Yes, men have traits that women find uncomfortable. But it's OKAY to stop talking and give space to the other gender to LISTEN. If your woman friend is facing issues at her workplace with her boss, don't hush her up. Listen to her, because she might be a victim of workplace abuse, mentally or emotionally. If your mother is not happy with your father, be there to support her and break free from any vitriolic patriarchal upbringing and hear her out. It's only fair and progressive to give way to the others, who've been standing in line, far too long, waiting for a fair chance. © Pinterest #All Men Need To Act Now By act, I really don't mean get out on the streets and march around supervising candlelight vigils. I mean, act out if you see injustice, because you have the right to do so. Don't be our saviours or protectors, but be the support, you've never really been. If you see a woman being eve-teased, help her out of the situation. Scientifically and biologically, men are the stronger ***- physically. So what do you do when you see a man take advantage of that fact? Take charge of the situation and support it with all your might. Act out when you witness bias or harassment. Don't be mere bystanders, don't be fearful. Yes, we'd appreciate you standing up for us and taking action simultaneously when we need you to. © Twitter #Recognise That The Idea Of A Man Is Not 'Macho' I've noticed most men, especially alpha males require their 'men to be men'. This refutes the idea of equality that has a chance of stemming in a staunchly patriarchal society. This inherent insecurity with one's masculinity has gripped the generation with terms like 'misogyny', 'misandry', sexism, etc. I am not saying these terms have no relevance. I am saying the mere existence of the idea of masculinity breeds the idea of negative male privileges. You really don't have to contest and parade your masculinity around, because the new-generation-woman isn't too keen on gratifying your sense of masculine self. She needs a sensitive man, who doesn't complicate gender dynamics and doesn't thrive on the concept of 'macho'. © Twitter #Men, Equality Is Pretty Darn Cool Try the idea of equality? Yeah, I meant between two people, or as a gender divide, even. Equality is the idea of first believing you're above no one and then implementing that you're above, well, no one. What do you do when your subordinate at work, who is incidentally a woman, gets paid more than you? You call the authority on her (obviously by authority I mean HR) or cry murder, or you truly believe she deserves the pay because she works for it and maybe her work is better? This is just a small example that impacts 20% of our population perhaps. But equality goes way beyond that and starts at where you were nurtured to become a 'man'. Plain and simple, equality comes with a modernised view of neutrality between the two genders and if you dare to understand that, you dare to establish a responsible role for yourself in an 'equal' space. © Pinterest #Accept That You Are A Part Of The Problem As men, your job is to recognise the kind of abuse prevalent everywhere and accept the fact that it has perpetrated from one end to the other. When men react with indifference or scorn at the repercussions, they become a major part of the existing problem. To break away from this, it's okay to accept that you, as men, are a part of the problem in hand and you as men can help resolve it too. Don't dismiss it, belittle it or trivialise it, because the more you do all these things, the more avid the ripple effect is going to be. Acceptance is the first step to neutrality and support and once we have that from you, we will feel safer and more comfortable in society. © Twitter It's time to disassociate from the concept of what's normal and what's not and pave our own road to redemption. If anything, the #metoo movement has taught me to recognise why it exists in the first place and to kill the disarming effect it has on men and women alike, so we can stop craving the need for a movement like this and thrive on an equal and just platform. What's the role for women in this #metoo generation, you ask? Well, to come forward every day, brave the world and not stop talking about their experiences, that they couldn't share before.
  13. So, FIFA 19 has been out for a few days now, and I just came across my first opponent with a 90+ rated squad. How do these guys do it? I mean, we all know how they do it, but why? What's the fun in spending cash, buying FIFA points and opening pack after pack until you get a 90+ rated player? That's no fun, is it? © EA Sports Grinding your way to the top is far more exhilarating. Plus, you relish each victory on Division Rivals a lot more when you know you've earned every single player in your team. Yes, there's a little luck involved with packs but you've earned every pack instead of buying them, so it still counts. Anyway, nobody really cares about the experience, it's all about making 500,000 coins, isn't it? Everyone has a favourite player(s) and we want to buy them as soon as possible. Favourites like Eden Hazard, Neymar Jr., Cristiano Ronaldo and Lionel Messi aren't cheap, though. So, unless your favourite player is Inter Milan's LB Dalbert, you're going to need some cash before you can afford any of them. Luckily, we're here to help. © EA Sports Buy low, sell high. That's how any market works, right? But, how do you know when a player is at his lowest? Unless your brain works at 2 GB per second, there's no way you're going to be able to remember the value of every single player in the game. Luckily, there's a website that can help you out. I won't name it here because they aren't paying us but it has something to do with football and bins. Now, on to the tips: Budget Players Initially, you won't have too many coins, so investing in 10k-20k players is going to be difficult. So, what you need to do instead, is focus on players that are worth less than 1000 coins. The Premier League is a gold mine for this. It is the most popular league in the world, after all. So, why not make the most of it? The most important thing to remember while buying players, is their discard value. Discard value is the amount you can quickly sell a player for. Rare gold players have a discard value of around 600 coins. Common gold cards have a discard value of 300 coins or so. Try to get cards as close to this value as possible. © EA Sports As for selling, list them for a 200-300 coin profit right away. Don't wait for their value to skyrocket. It's not happening! Keep the FIFA transaction fee in mind too. That 5% can prove to be quite detrimental to your endeavour. Always account for it when selling. Think of it this way, a 200 coin profit on 10 unpopular Premier League players worth 800 coins is way better than a 2000 coin profit on Dele Alli. Why? The FIFA transaction fee on selling 10000 coins worth of players is 500 coins, while you'd have to pay 1500 in transaction fees for Dele Alli, who costs 30000 coins. Weekly Rewards Choosing the right rewards is very important too when you're trying to make millions. The first question you need to ask yourself is, what is my main objective? Do you want to build a great squad or make 500,000 coins? If you want to make 500,000 coins, always go for the coin rewards. There's always a risk associated with packs and you don't want that. Take the coins. Live stress-free! © EA Sports Yes, it can get hard with so many streamers posting videos of themselves opening packs and getting Cristiano Ronaldo. But, how many packs did they have to open to get him? Think about it. I've opened around 50 packs since I got the game, and the best player I've got so far is Riyad Mahrez (Untradeable). What a waste! Luckily, they were all earned. I should have gone for the coins! Coin Boosts When you press the R3 button on your PS controller, you'll get taken to a market of sorts where you can use the FIFA XP you've gathered over the years to get additional rewards. There are some 86+ players available on loan here but what should interest you the most are the coins boosts. These are extra coins you get for every time you play a match. There are 75000 worth of coins you can get through the various coin boosts available here. Don't forget them! © EA Sports Sniping This is a method most streamers use to make coins. I've tried it out a few times but have never been successful. What people do is find the lowest cost at which a popular player is selling and then set their max buy now price, lower than that. It's difficult to snipe a player but if you do, there's good money to be made there. Personally though, it's too much effort and I don't have that much time to waste, so I give this method a pass. Squad Building Challenges The last piece of advice I have for you today is quite simple really! Don't waste your time with the SBCs. Unless you're doing an SBC to get a particular player reward, ignore it. There's no point spending 20000-30000 coins on an SBC and then the best card you get out of the rewards, is a Santi Cazorla. You'll feel like breaking your remote. Don't waste your time! © EA Sports You thought making 500,000 coins was going to be easy? Hahahaha. There's no magic trick that can get you there. There are no secret trades you can make. It takes time and effort. You'll have to play for at least 3-4 hours Monday to Friday plus 8-9 hours on Saturday and Sunday. Here's a breakup of the coins you can expect to earn this way: Squad Battles – Elite 1 – 30000 Coins + 2 Mega Packs (Hoping for 20000 worth of value.) Division Rivals – Division 5/Rank I – 58000 coins Coin Boost – 75000 coins Playing matches – 125000 coins Weekend League –Gold 1 (20 wins) – 50000 coins + 2 Jumbo Rare Players Pack/2 Player Pick Special Items (Around 50000 coins from this hopefully) Apart from this, you can trade using the above tips and earn around 100000 coins in a week. Who knew making your first 500,000 coins was this easy? You might just get lucky and pack an 89+ card which is just an added bonus! Unless it's David Silva. :/
  14. Even though everyone seems to be obsessed with losing weight, being skinny isn't always something aspirational, especially for someone who is on the 'too skinny' side. Ask Nishant Tripathi, our main man for the 3rd episode of 'Groom Barabar Groom', and you will get to know exactly what we are talking about. Nishant has always struggled with his skinny frame, and fashion has been a tricky area for him throughout - precisely because of this very reason. But he chose to deal with it, and we were there, as his trusted wingmen. © MensXP Our host, Siddharth Batra, along with celebrity stylist Akshay Tyagi and menswear designer Abhishek Paatni, took on the challenge, and it proved to be one hell of a transformation journey. Abhishek Paatni's clothes are all about structured street style, which are meant to give more volume to the frames of lean people - thereby making them look more proportionate. As Akshay pointed out, that was precisely what Nishant needed for his skinny frame. © MensXP © MensXP Once the mix-n-match bit was done for the clothing, it was time for Nishant to get a grooming makeover by the Grooming Guru - the one and only Rod Anker. Rod wanted to cut down on the volume on Nishant's head to give him a sleek look, while shaving off the stubble on his face - which clearly would aid the process. © MensXP Once it was done, a whole new, different, extremely fashionable person walked out - one who is almost unrecognizable in his new clothes, new hairdo, and of course, the newfound confidence that comes with it all. Nishant clearly was over the moon, thanks to his new, fashion-forward avatar that he embraced with unmatched zeal. © MensXP © MensXP © MensXP Take a look at the video right here. We've seen multiple grooming and makeover shows for women over the years, but none for men. MensXP wishes to change that. Now more than ever, men are more up-to-date with all the latest trends when it comes to grooming products or the latest fashion. On the other end of the spectrum, a majority of them don't know where to even begin. With Groom Baraabar Groom, MensXP wants to create India's first male-focused makeover show that along with being a masterclass in everything fashion and grooming, will provide a safe space for underconfident guys to overcome their self-perceived shortcomings. Some of these guys might not even know the reason for years of self-doubt in them that we might have a very simple solution for. From a much-needed haircut to hygiene routines like pedicures, styling based on the body type (short, tall, skinny, overweight), fashion and grooming advice and a little note on improving self-confidence to finally the big reveal -- our show is more about breaking self-inflicted notions of physical shortcomings rather than a superficial makeover. MensXP wants to change the grooming game in India with this show.
  15. When it comes to alcohol, the general idea is that it is a complete no as it only harms your bodies. While there is no benefit from consuming alcohol or it has no relevance in the terms of your diet from an evolutionary or performance perspective, it is still a part of many people's lives. Some drink it out of habit while some consume it to socialize; the bottom line is that people consume it. If you decide to booze, that is totally your decision. Now the general perception among people is that you have to totally avoid alcohol while dieting. © Youtube This extremism comes with a couple of fallacies: 1. You have to totally restrict while on a diet. 2. Point 1 translates to drinking like a sloth and get smashed on the so-called 'cheat' days or go all out when not dieting. Not very conducive to long-term health or your relationship with alcohol! So if you decide to drink alcohol, moderation should be the key. How do you do it on a diet? Read on. 1. Alcohol Has Calories One thing that people fail to understand is that alcohol is often called the 4th macronutrient. Just that you do not talk about it in the context of a healthy diet as it has no evolutionary or performance significance. One gram of alcohol has 7 calories. Coming to the drinks you consume, spirits often only have alcohol in them. Whereas fermented things like beer or wine have carbs along with them. By understanding that it has calories, you can do the math. If you drink and yet are in a caloric deficit, you will lose weight. Thus, alcohol does not get a free pass and needs to be accounted for. 2. Go For Lower Calorie Drinks Now that you know alcohol has calories, your aim should be to make choices based on your calorie goals. Spirits, dry wines and beers, in general, have lower calories. If you are drinking spirits, mix them with plain soda or diet sodas if you add mixers. If you drink it neat, you need not worry about this. The calorie bombs are usually the ones mixed with sodas or the fancy cocktails. Avoid them as much as possible. 3. Manage Your Calorie Intake For The Day Aim that not more than 15% of your total calories for the day come from alcohol on the day that you plan to consume it and actively reduce your total calories or calories coming from other foods for the day. Reducing carbs and fats is often a good approach as protein is the last macronutrient you want to cut down from your diet. So on the day you are drinking, dropping your carbs and fat to accommodate alcohol would be ideal. © YouTube 4. Drink As Per Your Goal If you are drinking to get sloshed, drink on an empty stomach and gulp your drinks. You will get drunk in fewer drinks and hence fewer calories. If your goal is to socialize, sip and take your own sweet time to finish off a drink. That way, your goal is fulfilled without going overboard and wrecking your diet. 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 Facebook.
  16. It's 'Bigg Boss' season in full swing and while towards the third week we have a few favourites, it's too early to rule out who will last till the end. One main question that comes up in our minds every year while we watch the show is about the money quotient. Ever wondered how much is Anup Jalota or Sreesanth making this season? Well, according to various sources, a tentative list of how much who is making is out there. So let's have a look: 1. Salman Khan Starting with the host himself! According to reports, he is getting anywhere between Rs 13 and 14 crore per week (yes, please gasp for breath), and justifying it with his presence every weekend. © Colors 2. Anup Jalota Turns out that the Bhajan king is getting his cake and eating it too! The singer is apparently being paid close to Rs 45 lakhs every week! Erm, yes! © Colors 3. Dipika Kakar Simar from the Telly world might be finding it a little tough to find a ground for now but reportedly, she is earning close to Rs 15 lakhs per week. © Colors 4. Karanvir Bohra And Neha Pendse As per various reports, both of these actors are making around Rs 20 lakhs per week for this season. © Colors 5. Sreesanth Surprisingly Sree is raking in around Rs 5 lakhs only per week. © Colors The season so far has been slow and cold in terms of drama and 'masala' but with time, it is surely bound to boil up as we know from our previous experiences.
  17. Joining a gym and watching your diet are the two main things everyone knows that need to be done in order to get into shape. When a beginner joins a gym, they are often left confused and are overwhelmed. That happens as they do not really understand what needs to be done, or what others are doing, or what they exactly should be doing? Here are some rookie gym mistakes that you can avoid: 1. Only Using Machines While machines are really good for beginners and I have emphasized this in my previous article as well, doing exclusively machine work should not be the goal. You should also learn to lift with free weights and get better at it as: a. It has a higher motor recruitment, b. It strengthens your stabilizer muscles and c. It is better suited in certain situations and has a carryover effect. © YouTube 2. Doing Too Many Isolation Exercises So many times I have seen beginners doing just isolation exercises like tricep pushdowns or bicep curls or overhead tricep extensions and the likes, dedicating their entire sessions to just arm work and isolation exercises almost all the time. Not that isolation work is bad, but just doing isolation exercises will only take you so far. Compounds or multi-joint movements are the strength builders along with building skill. They recruit more muscles during the movement and have a carryover effect by strengthening you in daily movement patterns. Do not ignore the compounds and give them an equal chance. 3. Using just lighter weights The claim of lighter weights for cutting is dumb. So this may be the reason you lift light. Another reason would be that you are scared of injuring yourself as you do not have the skill or the strength to lift heavy. Understandable! Here is where you apply the principle of progressive overload. Not even the strongest dude in the gym started lifting as heavy as he may be doing now on his very first day. You start light but you build up. And this is absolutely needed if you want to grow your muscle size and get stronger. 4. Not Carry The Gym Essentials What are the essentials you absolutely need? A bottle of water, a deodorant, a towel, clean socks and shoes. These are the things that are 100% needed inside the gym. The bottle to avoid dehydration as it can lead to fatigue or even losses of energy. Clean socks and shoes as nobody would want a pair of stinky feet exercising around them. The deo as things can get messy once you start sweating and the towel to take off the sweat off the bench or piece of equipment you may be using. Not carrying any of these and leaving benches sweaty and areas smelly can leave you on top of the hate list at the gym. And you should respect everyone else's hygiene as the gym is for everyone. © Thinkstock Images 5. Not Asking For Help Though it is not cool to be told what to do and how to do things, the gym is a different type of place altogether. A simple mistake or an unwanted jerk here or there and you would be resting with your foot in a plaster for weeks. Though personal training may not always be an affordable option for you, asking someone who seems to know what they are doing for help every now and then should not hurt your ego. You are at the gym to get in shape and to become stronger. If someone can assist you to do that, there is no harm in it. 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 Facebook.
  18. Have you ever wondered how would it be possible for an average Joe to pack on good amount of muscles in their calves? Human muscles are made up of fibers, the same way you would find fibers on cloth. There are two major types of fibers: Type1 and type2, and then they are subdivided into, type1 (a), type2 (a), type2 (b) type2 (a). There are 3 major muscles that comprise the calf muscle group: • Gastrocnemius • Soleus • Tibialis anterior Calves are very important muscles, from the postural standpoint view. Also if there is limited strength and mobility in your calves, then it's going to hinder the process of squatting. Research suggests that these muscles are majorly endurance muscle fibers (type1a) and these muscles are used regularly in our day to day activities such a walking, sitting, dancing, etc. But since bodybuilders also want these muscles to grow for aesthetic purposes, they developed different training styles to train these muscles. 1. The Guru Of 800 Olympic Athletes Mr. Charles poliquin says, like all normal muscles, these all muscles also have type1 and type2 muscle fibers, they have to be trained heavy as well as with moderate weights in order to grow. He suggests training them twice or thrice a week if you really want them to grow badly. 2. 6-Time Mr. Olympia Dorian Yates © YouTube Dorian used the principle of training this muscle to failure. He says avoiding rest is one of the best things you can do to grow your calves. His calf training regime included- 10-12 reps for heavy weight Rest 15 seconds 6-8 reps with the same weight Rest 15 seconds Another 5-6 reps 3. According to majority of old school trainers, the biggest mistake which people make is not training the calves to the full range. This means people are just swinging around on the machines, not using their muscles to the full contractile range. In order to do this, you need to train the muscles slowly and feel the muscles working in their end ranges. 4. IFBB pro athlete Ben Pakulski suggests training these muscles with moderate to heavy weights, targeting a rep range between 6 and 15. Starting with heaviest sets first and lightest at the end. © Pinterest How To Deal With Soreness Having problem taking care of calf soreness the next day? Here are a few tips to get rid of that soreness: 1. Stretching (getting rid of the lactic acid buildup) 2. Massage (to relax the muscle after stress) 3. Regular exercise (to get used to the stimulus that is being imposed on it) 4. Glutamine for faster recovery 5. Ice pack therapy 6. Rest Conclusion: Remember not to give up if your calves seem to be a lagging part of your development. Due to genetics, people living in the mountains have larger calves, but doesn't mean you have no hope. Proper rest is also needed for development and over training the calves may not be such a great idea. Helius is one of Mumbai's most promising fitness professionals and part time kettle bell lecturer. His knowledge on nutrition and trainer soft skills management is well recognized. To know more about him CLICK HERE, and mail your queries about fitness to heliusd@hotmail.com.
  19. People say 'don't dream your life, live your dreams' and it looks like Sushant has been taking this lesson seriously and giving his millions of followers an inspiration to do the same. If you follow him on social media, then you must have come across his 'dream project' where he is fulfilling his dreams one by one. View this post on Instagram 5th September onwards. 4 Dreams at a time; 4@aâ° A fun exercise of sharing my dreams, sharing the constant and varying methods to realise the goals (150 dreams) and a constant feedback loop on digital and other platforms. “THE DREAM PROJECT “ by my team of friends ; “The Pro Team ð½ð½ð½ â°” Let's have some Fun ð¤â¤ï¸ðð¦ðªð®ð³ðð«ââ°â°â° Video ð¥: @rud3dud3 #4dreams@â° #livingmydreams #lovingmydreams A post shared by Sushant Singh Rajput (@sushantsinghrajput) on Sep 1, 2018 at 11:38pm PDT With each dream, Sushant is winning our hearts and his latest post was no different. As a part of his 'Dream 80/150' project, Sushant spent a day with the Indian Armed Forces personnel. He was also seen making rotis with the help of a soldier standing next to him. Sushant wrote in his caption, "Dream 80/150. Spend at least one day, every six months with Indian Armed Forces and try to learn from the mindset of the Heroes and serve them with due respect in any way possible." View this post on Instagram Dream 80/150 Spend at least one day, every six months with Indian Armed Forces and try to learn from the mindset of the Heroes and serve them with due respect â in any way possible. @indianairforce @indiannavy @indianarmy.adgpi @bsf_india @indian_paramilitary_forces ð®ð³ ðï¸ðâ¤ï¸ð« ð¥ #theproteam @rud3dud3 @kushalz @theonewithoutafancyname #livingmydreams #lovingmydreams ð¦ðªâ° A post shared by Sushant Singh Rajput (@sushantsinghrajput) on Sep 24, 2018 at 9:06pm PDT Some actors rule the box-office with their phenomenal movies, while some actors rule people's hearts with their moving gestures. Sushant Singh Rajput is one such actor, who has been earning people's love and respect with his kind and humble gestures. © Instagram When Kerala was battling one of the worst floods in the state's history and was in desperate need of financial support, Sushant Singh Rajput was one of the first few celebrities who came forward to lend a helping hand and donated Rs. 1 crore on behalf of his fans. View this post on Instagram As promised my friend, @subhamranjan66 , what you wanted to do has been done. You made me do this, so be extremely proud of yourself. You delivered exactly when it was needed. Lots and lots of love. FLYð¦ Cheers ð¦ðªðââ¤ï¸ #MyKerala ð³âï¸ðªâ¤ï¸ A post shared by Sushant Singh Rajput (@sushantsinghrajput) on Aug 21, 2018 at 12:55am PDT When Nagaland was also hit by the deluge and many people were unaware of the situation in the North Eastern state, Sushant visited the state, met CM Neiphiu Rio and donated Rs. 1.25 crore for the relief work. Thank you Sir for your precious time. We,with our full force and determination would work incessantly till the time our #Nagaland is perfectly restored. And this wonderful Gong does make a wonderful sound of friendship. Thanks once again Sir.@Neiphiu_Rio ððâ#NagalandFloods pic.twitter.com/PBrEl5RYLh — Sushant Singh Rajput (@itsSSR) September 4, 2018 Actor Sushant Singh Rajput has proved that he is a real-life hero with a heart of gold.
  20. One of the most challenging (and annoying) body image issues men face, is that of height. For other issues, you can take steps to alter your body according to how you'd like it to be, but what do you do to increase your height? We wish we knew the answer. There is absolutely nothing you can do to actually increase your height, and that's just sad because as superficial as it sounds, everyone should be able to take steps to be satisfied with their own body. Mohd Iqbal was facing this issue, and the good thing is, we knew exactly how to help. © MensXP Our 'Groom Barabar Groom' experts - that include host Siddharth Batra, Celebrity Stylist Isha Bhansali, and Designer Siddartha Tytler - had the perfect fix for Iqbal. There are ways to look tall if one manipulates their outfits with favourable cuts, fits, and patterns, and Iqbal got the perfect style lesson- along with a grooming makeover by Celebrity Hairstylist Rod Anker. © MensXP © MensXP Be it wearing black, to solid overalls or patterned bomber jackets, to wearing a fedora to add an extra few inches among other tips and tricks, Iqbal got the fashion lessons he desperately needed to reinvent his style game, and the person who emerged through the other side, was an unrecognizable one. Talk about making a functional style statement through a makeover! © MensXP © MensXP Take a look at the video right here. We've seen multiple grooming and makeover shows for women over the years, but none for men. MenXP wishes to change that. Now more than ever, men are more up-to-date with all the latest trends when it comes to grooming products or the latest fashion. On the other end of the spectrum, a majority of them don't know where to even begin. With Groom Baraabar Groom, MensXP wants to create India's first male-focused makeover show that along with being a masterclass in everything fashion and grooming, will provide a safe space for underconfident guys to overcome their self-perceived shortcomings. Some of these guys might not even know the reason for years of self-doubt in them that we might have a very simple solution for. From a much-needed haircut to hygiene routines like pedicures, styling based on the body type (short, tall, skinny, overweight), fashion and grooming advice and a little note on improving self-confidence to finally the big reveal -- our show is more about breaking self-inflicted notions of physical shortcomings rather than a superficial makeover. MensXP wants to change the grooming game in India with this show.
  21. Google's Android Pie update has brought in a number of new features, but one of our favourites has to be the new way to manage notifications. You now have the option to control notifications from each and every app and with added smartness, they'll never bug you when you're busy. Not only has Google changed the functionality, but also tweaked the UI. With Android 9.0 Pie, the notifications shade has been tweaked to look a little more like a card, featuring rounded corners and a new section for each notification. You'll also see a new "manage notifications" button under the shade, that's where all the magic starts. © Google Not only can you tweak which apps send you notifications, but you can also get a whole lot more granular and tweak specific types of notifications from those apps. A new concept called "categories" has been introduced, think of it as a set of notifications that are sent by apps. For example, notifications about getting a new follower on Instagram is one category and getting likes on your pictures is another category. Now that notifications of a particular app are broke down into various categories, you can manage what's important for you. Annoyed with the hundreds of likes on Twitter and care about new followers only? Well, you can now select which "category" you want to be notified about. © Google How do you set customise these categories? Open the Settings app, scroll to "Apps and Notifications", and select "See all of your apps". Now select the app you'd like to customize and you'll be shown a list of categories being supported. After filtering your categories, you can further choose the "behaviour" of the notifications. This essentially lets you choose between a sound or peaking. Still, want more? Tap on Advanced and now you can select the tune, vibration pattern, and even LED colour (if supported by phone). © Tom's Guide The notifications also bring in Smart Replies now. These are essentially automatically generated responses you can send to messages you get. Playing PUBG and want to reply back a generic response for the time being? Smart Replies come to your rescue! The functionality is limited to a few apps right now, but we expect all major apps to follow soon.
  22. Most people have this complaint that their training schedule is too boring or too hard. In fact, one of the major reasons why people discontinue going to the gym is because they do not find their training schedule realistic or sustainable. More often than not, the fault lies with the trainers. They put everyone who walks through the gym door on the same generic one body part a day cookie cutter plan without taking into consideration a client's lifestyle, goals and preferences. © Thinkstock Images The first thing that should to be considered when you are charting out your training routine is your schedule and time frame. Everyone starts working out with a goal or a target in mind and your workout schedule be planned in such a way that it helps you achieve that goal. For example, if you are a competitive bodybuilder or a physique athlete and are planning to compete in 12 weeks, your plan should be realistic enough to help you achieve the physique that you would like to present on stage. Even if you go to the gym, just to look good in general or lose some fat and gain muscle, you should still plan ahead. A correctly set up optimum training plan which you can realistically follow in a consistent manner can greatly augment your results and vice versa. Although this may sound really simple and obvious but most people get it wrong. People look up the internet for a workout schedule and download a generic 8 or 12 week cookie cutter plan. However, this plan does not suit your needs, nor has it taken into account various factors like: 1. Health Markers 2. Fitness Goals 3. Training Preferences 4. Time Dedicated Towards Fitness 5. Training Age Now, let me get this very clear. The person you might idolize on IG is a full time fitness professional. You aren't. You have a family and a regular job. That means you can't stay shredded 365 days a year and can work out twice a day. You should be realistic about how much time will you be able to dedicated in the gym on a day to day or week to week basis. Remember that optimal is not necessarily the same thing as realistic. You need to begin with what you can do, before you choose what you ought to do. © Pixabay Always consider fitting your training schedule to what is practical and realistic in your life to begin with, before evaluating anything else. In the event that you think that a 5 day training schedule would be immaculate, you can realistically dedicate 4 days a week towards training - it is anything but a choice, let go of it! Try to focus on what you can do in the days you have available. It's essential to think about what we are realistically able to do in the long term as well. That which on paper looks the best but makes us fall off the wagon on a regular basis is going to produce a worse outcome than something slightly suboptimal that we can adhere to. Remember, consistency is what makes progress rather than perfection. 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. Nav is an avid bodybuilding enthusiast and heads the NABBA (National amateur bodybuilders association) as a General Secretary. This innate passion and position has helped him work with a lot of bodybuilders to help them take their physique at the next level. He also has a lovely pet called Buster whom he enjoys playing with in his free time. You can reach Nav on nav.dhillon@getsetgo.fitness to take your fitness and physique to the next level.
  23. Reading a girl is the most challenging thing you can ever do, but once you read her well and understand the subtle hints she drops your way, it'll become a lot easier for you to decipher how and what she thinks. © UTV Motion Pictures Reading a girl can be tough because there are numerous layers of intricacies you have to unfold, before you really get to what she's thinking most times, but if you evade these hints and signs she's giving out, more often than not you miss out on a lot (even at a probable chance of dating her). No, don't get me wrong, she's not that complicated. She's just apprehensive most times to be read out loud by someone, so she hides beneath layers of guesswork. But if you can crack the code of reading her the right way, she will actually fall for you instead, because you've achieved the impossible! You've actually read her right! Here are a few ways to read the girl you like and eventually end up possibly dating her: (1) Silence Is Usually Unusual If she's silent around you, then it's sort of unusual because a girl who is into you will try and make conversation with you, no matter what. If she's silent, it could either mean she's upset over something related to you or she needs you to give her attention. Whatever it is, she's not going to be open about it, so ask her what the matter is upfront and she will come around eventually. (2) When She Says 'I Don't Want To Talk About It', It's Probably False Of course, it's false. Yes, girls like talking about what's bothering them, but she won't open up instantly. It's not because she's trying to act pricey but it takes a lot of courage for her to open up. And when she does, it's a smooth sail from there. So, if something is bothering her and she says she doesn't feel like talking about it, ask her a couple of times until she does want to talk about it. But don't make her uncomfortable or try and pry and force her to talk. Sit with her and be patient and she will open up. (3) She'll Always Have Her Eyes On You Not in a creepy or prying sort of way but if you two are ever in a conversation, she will always look into your eyes and speak. If you're just getting to know each other and are having an intimate conversation, follow her eyes and see where they're looking. If they're on you throughout, then she's quite into you. If she's looking at everything else but your eyes, then she's not really that into you or is genuinely uncomfortable talking to you. (4) She'll Laugh Even If It's Not Funny Yup, it's an inherent trait that women can't control. If she digs you and you crack one of your lame ass jokes, she'll still laugh like it's the funniest thing she's heard all day. That's a sure shot way of knowing she really likes you. Come on, even you know how bad your jokes can be, right? If she doesn't laugh and smirks instead, then you don't need to continue your jokes further, she's really not that deep into you! (5) She'll Make An Effort To Casually Touch You That, in no way, is inappropriate and quite common if the girl is into you. She will make efforts to touch you, by grazing your arms or your shoulder with her hands or even giving you a gentle nudge while in a conversation with you. She'll do this consciously to see if she can feel a spark between the two of you and obviously, to break the ice and tell you she's comfortable around you. So, if you do notice these subtle signs when you're with someone you're interested in, you've read her just right and it's a good cue for you to make a move on her.
  24. What's the worst thing you've done to get someone's attention? Made a huge scene in front of others, had an emotional meltdown or went full on Hulk on them? Come on, admit it, it couldn't be worse than some of the things our B-town celebrities have done! Don't believe me? I have a few examples ready to prove you wrong because there are some crazy as hell things that have gone down in tinsel town recently that deserve our total attention. Caught In The Act: Vikrant Massey & Angad Bedi We don't really know what went wrong here before it was caught on the camera but looks like the two stars are furious over being shown the cold shoulder on the set of a cricket show. Did they really get snubbed by an A-list superstar? Oops! When Venting Wasn't Enough, Nia Sharma Fired Her Manager Yup, she took that brutal step just because her manager didn't make sure she was the centre of attention at an event. Recently, when the paparazzi side-tracked Nia for something else, she couldn't stand it and her manager had to bear the brunt. Although, makes one wonder what they were looking at, if not her? Take a look: Even after all this, I am still wondering, why did Nia Sharma fire her manager?
  25. Imagine you are scrolling through your Facebook feed, the autoplay is turned on and you are greeted by a wild cacophony of sounds that instantly make you cringe and you wish you could get a detox done, right then and there. But alas, that is not to be. There is no coming back from the trauma of living through Tahir Shah's 'Eye To Eye' even if it was merely for a few seconds. While most decent human beings would try to recuperate from the shock and let it go, I decided to turn my pain into a means of mass torture to put things in sync with the 'Morose Monday' #feels. In the last few years, numerous 'viral' songs hit our screens and made us pull at our hair in the sheer hope that anything besides this, would be a better source of agony. So I decided to pick the 7 most terrible (read dardnaak) viral songs in the recent years that made our ears bleed. 1. Dhinchak Pooja 'Selfie Maine Le Li Aaj' & 'Dilon Ka Shooter Hai Mera Scooter' With 36,118,838 and 12,160,485 views respectively, who would guess these are a sham in the name of songs? When Dhinchak Pooja's 'Selfie Maine Le Li Aaj' came out, it was so widely circulated across social media platforms that you couldn't have escaped it even if you tried. The pain was for real and lasted for weeks to come even after you went ahead on a social media detox. 2. Pikotaro - 'PPAP' (Pen Pineapple Apple Pen) While the obscure lyrics of this one apparently made the song “catchy” for some and even evoked laughter at first, I wouldn't say I could tolerate it for a second time, even as it was picking up the pace in India. My Instagram and Facebook feed was literally blowing up with this guy's face and his strange song talking about a non-existent fruity pen that nobody really gave a shit about. Also, what was with that outfit?! 3. Gurmeet Ram Rahim Singh Ji Insan - 'Love Charger' God must have his ways of bringing people to justice because after putting people through this torture, it is only a miracle the victims have survived to tell their stories. I wonder who wrote such horrid lyrics and then added such ear-puncturing music to produce such a ghastly composition that will trouble generations to come, who have access to this god-awful piece. 4. Om Prakash - 'Bol Na Aunty Aau Kya' It is with a heavy heart that I am including this song to the story, because neither the song nor the lyrics possess anything of value to go viral. The lyrics are sexist, demeaning and introduce rape as the normal outcome of wearing short clothes or hanging out with friends. The very fact that people found such a derogatory song entertaining and funny is appalling, to say the least. 5. Vennu Mallesh - 'It's My Life Whatever I Wanna Do' Another masterpiece that shattered the little semblance of tolerance we had for upcoming talents. Who decides to fund such songs and even rent out an entire studio for such a joke of a music video? And to top it all, this went viral because, of course, we had never heard anything of the sort before. 6. Rinku Bhabhi - 'Mere Husband Mujhe Pyaar Nahi Karte' I wouldn't lie but I had a fit of laughter the first time I heard this song. I know I said the first time because I am guilty of having heard it two more times when my sister and best friend decided to make me relive the moments of “ecstasy” during two different occasions. I really cannot say I can make much sense out of this. 7. Taher Shah - 'Eye To Eye' & 'Angel' I really have no words for these two jewels right here, but if you have heard these songs, know that your life wasn't the same after. Also, you gotta watch both the videos to share my pain. Please. Tell us, which of these make it to your most painful viral videos list?