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ZODIAC

Found 488 results

  1. ﮐﺒﮭﯽ ﯾﺎﺩ ﺁﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡﮐﮧ ﻟﮩﻮ ﮐﯽ ﺳﺎﺭﯼ ﺗﻤﺎﺯﺗﯿﮟ ﺗﻤﮩﯿﮟ ﺩﮬﻮﭖ ﺩﮬﻮﭖ ﺳﻤﯿﭧ ﻟﯿﮟ ﺗﻤﮩﮟ ﺭﻧﮓ ﺭﻧﮓ ﻧﮑﮭﺎﺭ ﺩﯾﮟ ﺗﻤﮩﯿﮟ ﺣﺮﻑ ﺣﺮﻑ ﻣﯿﮟ ﺳﻮﭺ ﻟﯿﮟ ﺗﻤﮩﯿﮟ ﺩﯾﮑﮭﻨﮯ ﮐﺎ ﺟﻮ ﺷﻮﻕ ﮨﻮ ﺗﻮ ﺩﯾﺎﺭِ ﮨﺠﺮ ﮐﯽ ﺗﯿﺮﮔﯽ ﮐﻮ ﻣﮋﮦ ﮐﯽ ﻧﻮﮎ ﺳﮯ ﻧﻮﭺ ﻟﯿﮟ ﮐﺒﮭﯽ ﯾﺎﺩ ﺁﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﮐﮧ ﺩﻝ ﻭ ﻧﻈﺮ ﻣﯿﮟ ﺍُﺗﺮ ﺳﮑﻮ ﮐﺒﮭﯽ ﺣﺪ ﺳﮯ ﺣﺒﺲِ ﺟﻨﻮﮞ ﺑﮍﮬﮯ ﺗﻮ ﺣﻮﺍﺱ ﺑﻦ ﮐﮯ ﺑﮑﮭﺮ ﺳﮑﻮ ﮐﺒﮭﯽ ﮐِﮭﻞ ﺳﮑﻮ ﺷﺐِ ﻭﺻﻞ ﻣﯿﮟ ﮐﺒﮭﯽ ﺧﻮﻥِ ﺟﮕﺮ ﻣﯿﮟ ﺳﻨﻮﺭ ﺳﮑﻮ ﺳﺮِ ﺭﮨﮕﺰﺭ ﺟﻮ ﻣﻠﻮ ﮐﺒﮭﯽ ﻧﮧ ﭨﮭﮩﺮ ﺳﮑﻮ ﻧﮧ ﮔﺰﺭ ﺳﮑﻮ ﻣﺮﺍ ﺩﺭﺩ ﭘﮭﺮ ﺳﮯ ﻏﺰﻝ ﺑﻨﮯ ﮐﺒﮭﯽ ﮔﻨﮕﻨﺎﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﻣﺮﮮ ﺯﺧﻢ ﭘﮭﺮ ﺳﮯ ﮔﻼﺏ ﮨﻮﮞ ﮐﺒﮭﯽ ﻣﺴﮑﺮﺍﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﻣﺮﯼ ﺩﮬﮍﮐﻨﯿﮟ ﺑﮭﯽ ﻟﺮﺯ ﺍﭨﮭﯿﮟ ﮐﺒﮭﯽ ﭼﻮﭦ ﮐﮭﺎﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﺟﻮ ﻧﮩﯿﮟ ﺗﻮ ﭘﮭﺮ ﺑﮍﮮ ﺷﻮﻕ ﺳﮯ ﺳﺒﮭﯽ ﺭﺍﺑﻄﮯ ﺳﺒﮭﯽ ﺿﺎﺑﻄﮯ ﮐﺴﯽ ﺩﮬﻮﭖ ﭼﮭﺎﺅﮞ ﻣﯿﮟ ﺗﻮﮌ ﺩﻭ ﻧﮧ ﺷﮑﺴﺖِ ﺩﻝ ﮐﺎ ﺳﺘﻢ ﺳﮩﻮ ﻧﮧ ﺳﻨﻮ ﮐﺴﯽ ﮐﺎ ﻋﺬﺍﺏِ ﺟﺎﮞ ﻧﮧ ﮐﺴﯽ ﺳﮯ ﺍﭘﻨﯽ ﺧﻠﺶ ﮐﮩﻮ ﯾﻮﻧﮩﯽ ﺧﻮﺵ ﭘﮭﺮﻭ، ﯾﻮﻧﮩﯽ ﺧﻮﺵ ﺭﮨﻮ ﻧﮧ ﺍُﺟﮍ ﺳﮑﯿﮟ ، ﻧﮧ ﺳﻨﻮﺭ ﺳﮑﯿﮟ ﮐﺒﮭﯽ ﺩﻝ ﺩُﮐﮭﺎﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﻧﮧ ﺳﻤﭧ ﺳﮑﯿﮟ ، ﻧﮧ ﺑﮑﮭﺮ ﺳﮑﯿﮟ ﮐﺒﮭﯽ ﺑﮭﻮﻝ ﺟﺎﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ ﮐﺴﯽ ﻃﻮﺭ ﺟﺎﮞ ﺳﮯ ﮔﺰﺭ ﺳﮑﯿﮟ ﮐﺒﮭﯽ ﯾﺎﺩ ﺁﺅ ﺗﻮ ﺍﺱ ﻃﺮﺡ !!
  2. All of us, at some point, have been swayed by the lure of magical supplements that promise incredible changes to our physique. Whether they were gym owners, gym bodybuilders, local gym gurus or trainers, we've all been duped by them when it comes to supplements. If not, consider yourself lucky! Were these supplements really needed for your progress? Was it worth spending your hard-earned money on coloured alien piss to sip between your workouts? © Getty Images These are the supplements that are pretty much garbage, which your gym guruji may have convinced you to consume: 1. BCAAs: The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. Claims – Prevent Muscle Breakdown, Decrease Muscular fatigue and Soreness. Reality – If you're consuming 1.6 g/kg of Protein from Dietary sources, adding BCAAs to your plan would be equal to burning your money. 2. Glutamine: Glutamine is an Amino Acid too, which is derived from the Protein we eat. Claims – Muscle Building, Increased Growth Hormone & Muscle Recovery. Reality – Required Glutamine can be easily derived from the protein we eat. Most of the extra Glutamine we take via supplements don't even reach the muscles. It can only be helpful in certain situations like – critically ill people, immune system function and gut health. 3. Mass Gainer: Now, this is the supplement which I hate from the bottom of my heart. The reason? It's useless to the core. You're just paying for the powdered form of carbohydrates and fats which can easily be consumed via delicious food items like bananas, icecreams and pancakes. Now, who on Earth would eat these in powdered form? Claims – Magically increase your muscle mass and weight. Reality – Provides your extra calories in a powdered form which can easily be consumed via normal food. © Getty Images 4. Testosterone Boosters: All of us are aware that Testosterone is the king of all hormones which is required to build muscle. Claims – Magically increase testosterone to unbelievable numbers Reality – Consume foods containing adequate vitamins & minerals, sleep for 8-9 hours and disengage with any kind of harmful addictions. All of this will be more helpful if compared to an ill-dosed testosterone supplement. 5. Dianabol: Dianabol is the legal form of selling oral steroids and my perspective towards people using steroids is neutral. However, taking them without any professional guidance can end up with you possibly losing your life. Claims – Magically increase muscle mass and fast track the process. Reality – Apparently, the claim is right. However, the risk & reward ratio is too high. Could leave you with multiple health risks which may even translate to death. About the Author – Rachit Bir: A strong believer of the no-nonsense approach when it comes to fitness, he has been fortunate enough to learn from the brightest minds in the industry. A supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For fitness queries contact – www.instagram.com/birafit
  3. Intel already has a powerful array of chipsets under its belt, and the company has just announced the new 9th Gen Intel Core H-series processors for laptops. Intel is specifically targeting the enthusiast PC gamers and creators looking to push their experience to the next level. According to the company, the new 9th Gen Intel Core mobile processors deliver desktop-calibre performance in a mobile form factor, and you can get crazy good speeds of up to 5GHz. © Reuters The new top of the line 9th Gen Intel Core i9-9980HK processor is the company's first core i9 mobile processor with up to 5GHz with Intel's Thermal Velocity Boost. It has 8 cores, 16 threads and supports 16MB of Smart Cache. If you are someone who's looking to upgrade your, say, 3-year-old rig, then the new 9th gen processors will give you a performance leap of 33-per cent. And if you are a gamer who's upgrading from a 3-year-old PC, then you can expect to play immersive AAA gameplay with up to 56-percent FPS improvement on select games, and experience 38-per cent faster loading times in CPU-intensive titles like Civilization 6. This is just the new CPUs alone. Pair it with the right GPU, RAM, etc., then you can expect a significant upgrade in your gaming experience. A full range of 9th Gen mobile processors including Intel Core i5, i7, and i9 will be available with the OEMs, so you can expect compelling gaming laptops from the likes of Acer, ASUS, Dell, HP, Lenovo and MSI very soon. In addition to the mobile chips, the 9th Gen Intel Core desktop processor family was also introduced. The 9th Gen Intel Core desktop processor lineup now includes more than 25 total products with options ranging from Intel Core i3 up to Intel Core i9.
  4. With the rise in the popular concept of looking ripped, the demand for fitness professionals has also increased ten folds. This has created a unique problem where every Tom, Dick and Harry who has been to the gym for 6 months and stuck needles in his veins to look good, wants to portray himself as a fitness professional to earn a quick buck. A particular profession in the fitness industry that has seen a rise in pretenders masquerading as professionals is personal training. This makes it very difficult for a novice to choose a good personal trainer. © Unsplash There is a common misconception about what makes a good personal trainer: The more ripped the trainer, the more knowledge they possess! It's quite common for people to end up believing that the best-looking people on the gym floor or social media are the most knowledgeable/qualified when it comes to training and nutrition. Don't get me wrong, sometimes the most ripped person can be the most knowledgeable one too, but in most cases, they're not. Think about it, was Ramakant Achrakar a better batsman than Sachin Tendulkar? But it is a well-established fact that he was instrumental in the development of arguably the best batsman ever. © ICC Many players who are very good at their game turn out to be really bad when it comes to coaching and some who might not even play, turn out to be really good coaches, Jose Mourinho being the prime example here. Good coaches are good because they understand the art and science of coaching and communicate in a way that their students/athletes can use to their benefit. The same thing can be said for trainers and coaches. Another aspect to consider here is that the fittest and leanest people are not fit and lean because they have the most knowledge and know how when it comes to fitness and nutrition. © Unsplash They are that way because they live, breathe, eat and shit bodybuilding and fitness. They have created, designed and organised their lives around going to the gym, meal prepping and rest and recovery. So, if you are looking for inspiration and motivation, they are the best resources you can go to but if you looking to fit fitness into your lifestyle and not fit your lifestyle around fitness, they are not what you should be looking for, as they're often not so great to rely on for the intellectual aspects of training. For example, a personal trainer who has put in time and effort to learn the principles of biomechanics, physiology and has gone through the research on individualizing your training program according to your lifestyle, needs and preferences, will always have an upper hand on someone who has just been to the gym and built his own physique. Always consider that someone who spends most of their time in the gym training or cooking for themselves will always have less time to spend on learning the technical and tactical aspects of programming necessary to make that person qualified to provide reliable advice and information to other people. © Unsplash Long story short, these are the qualities that you should be looking for the next time you look for a personal trainer: 1. Check whether the trainer has been certified from a reputed institution or not. 2. Check whether the trainer assesses you and then plans your training schedule or he plans to directly put you on a cookie cutter program. 3. Check the level of professionalism your trainer brings to the table in the beginning and look for qualities such as punctuality, patience and communication skills. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  5. If you think this is another post that is going to give you a 'not-my-fault' card and blame carbs, hormones, sugar, junk, insulin, etc. for you being overweight, pay twice the amount of attention. Let me first put out the most important fact on the table. Who do you think is responsible for you being fat? YOU. Nothing and no one else. So firstly, stop with the blame game. You may still be thinking that "no, it is the hormones. I eat healthy all the time. How can it be?" Read through and you will realize how it is still you. The very basic of weight loss or weight gain is calorie balance. Eat more and expend less, you gain weight. Eat less and expend more, you lose weight. As simple as that. So the ONLY rule to lose weight is to burn more calories and eat fewer calories. Simply put, 'Eat less move more.' So, how do you figure that you are getting fat even if though you are eating healthy? 1. You Indulge In Mindless Eating Humans have evolved with survival instincts and this survival has one main food instinct which says 'see food, eat food.' I am not lying. You can try this experiment yourself. In your working space, fill a bowl up with chocolates and keep it someplace where people often visit, ideally by the printer or the water dispenser. © Unsplash Now check the same bowl towards the end of the day. There is a good chance that there would be little to no chocolates in there. Then, ask your co-workers casually what have they eaten all day. Almost nobody will mention chocolates on that list. Not that they want to lie to you, their brain simply does not register the food they eat subconsciously. The same translates to portion sizes and eating while not paying attention. Look at the computer screen or TV while eating and you might as well finish off an entire pizza, as your brain does not respond to the fullness signal as your attention is elsewhere. 2. Under-Reporting & Over-Estimation There is research which shows that people who keep food journals are terrible at reporting their food intakes and even worse at estimating their energy expenditure. © Unsplash A 1992 study showed that people under-reported food intake by 47% and over-reported energy expenditure by 51%. Considering that you eat as per the normal food guidelines and do around an hour of activity per day, your intake would come to around 2200 kcals and expenditure would be 400 kcals. But as per the study, the same example above meant people reported that they ate around 1200 kcals and had an expenditure of around 800 kcals. That is a huge margin of error and now you can see where you might be going wrong too. 3. Cheat Days Do Not Count This is usually the norm that even though you may be eating well or mindfully during the week, every weekend ends up being a deserved cheat day. © Unsplash Firstly, if you are dieting in the first place and you are above the normal range of body fat%, i.e. 10 to 15%, nothing about your cheat day is 'deserved'. And more often than not, these unaccounted cheat days are a shit ton of calories down your throat that needs to be stored somewhere. They are not going to magically disappear into thin air. So, the next time you think that it is the hormones making you fat, always remember this: It is ALWAYS you! Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  6. If you go to a gym and decide to get your exercise plan from a beefy-looking bodybuilder, there is a good chance your training split looks like this: Monday – Chest Tuesday – Back Wednesday – Off Thursday – Legs Friday – Shoulders & Abs Saturday – Biceps & Triceps Sunday – Off On the surface, nothing looks wrong here and it looks balanced as well. Because you are hitting every body part once per week. There is no overlap between muscle groups and you won't be fatigued. Also, there is no fear of 'over-training' as well. © Unsplash In fact, it looks like the perfect training programs that are given in bodybuilding magazines by your favourite bodybuilders like Phil Heath, Jeremy Buendia, or Kai Greene. If it is something that pros follow and it works for them, it will work for me too. Right? Umm... WRONG! The athletes that you see on stage are on bodybuilding drugs or anabolic steroids. On those drugs, you build muscle better, recover faster and get a great physique even with a shitty training split. © Unsplash Their muscle protein synthesis aka MPS, the mechanism through which your body builds muscle, stays elevated for days after training. But that's not you. If you are a natural lifter, the one-body-part-once-a-week means missed opportunities for gains. A study by Dr Stu Phillips found that after resistance training, MPS spiked to 65% above baseline after 24 hours, was elevated to 34% above baseline at 48 hours and then came back to normal. If you want to gain maximal muscle, your MPS levels need to be elevated as much as possible. If you hit one body part once a week, it will have the growth stimulus for 2-3 days and then nothing will happen. Another study from JSCR concluded that when the same weekly sets were matched, the group that trained the muscle 1x a week only gained 62% of the strength to those who trained the muscle 3x a week. © Unsplash To simplify it, if you do 12 sets of a muscle in one session, you will compromise your strength gains compared to doing 4 sets in 3 sessions. So, as a natural lifter, a frequency of 2-3x per week is a much better option for you if you want to get jacked. And for those bodybuilders you follow, you know what makes them grow muscle. So, Where To Start? If you want to graduate from the bro-split, a good start would be a basic Upper-Lower split. It would look something like this: Monday – Upper body (strength focused) Tuesday – Lower body (strength focused) Wednesday – Off Thursday – Upper body (hypertrophy focused) Friday – Off Saturday – Lower body (hypertrophy focused) Sunday – Off Start doing this and stop training like a bro and compromising your results. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  7. It's that time of the year again when I go through my ritual of sending out PSAs to my non-Christian brethren to not go around wishing people a 'Happy Good Friday' and give high-fives saying “Yeah! Good Friday wala long weekend! Whooo!” The sad part is that despite my numerous attempts, through the years, there are always those select handful of morons who manage to fill my Whatsapp chats and social media feeds with a “Hey Marina, Happy Good Friday. Have a good one.” I can't even… via GIPHY Honestly, the mind just reels at the stupidity! What does it take for these people to get it? So, this year, I am taking my PSA responsibilities to the next level and am writing this article, to inform all you wonderful people, that walking around wishing Christians a 'Happy Good Friday' is probably the rudest and most disrespectful thing you could ever do. Now, I firmly believe that no one is doing this intentionally. Because if you ARE doing that, then my friend, the Lord save you. But I do believe that's it's clearly a simple matter of lack of information, which is making people say so. I mean, I get it. It has the word 'good' in it, so naturally, it's something to be celebrated, right? Sorry guys, but no. It, in fact, is one of the most solemn and sorrowful days for the Christian community across the globe. © Icon Productions Good Friday commemorates the day Jesus Christ was crucified to death in the most brutal way imaginable. The Bible says that Jesus was mercilessly beaten up, tortured and then made to carry his own cross on which he was crucified. Watch 'The Passion of Christ' to get a better idea. Yes, what's so 'good' about this entire thing, right? Clearly 'Sad Friday' would have been more apt. But there is a reason for Christ's suffering being labelled as 'good'. Now, I don't want to go into the whole logistics where the Oxford English Dictionary states that 'good' in this particular context, refers to “a day or season observed as Holy by the Church.” Instead, I want to show you the bigger picture and the deeper meaning behind Good Friday. We Christians firmly believe that Christ sacrificed himself to show his love for mankind. On Good Friday, we remember, according to 1 John 1:10, the day Jesus willingly died as the ultimate sacrifice for our sins. His suffering and inhuman death, as extremely terrible as it was, was God's incredible plan to save all mankind, even though he had to sacrifice his one and only son. © Icon Productions I imagine if I was there that day Jesus died, I would have probably agreed with most of you lot and questioned what was so good about that day. All hope was lost, Satan was clearly having a party and evil had triumphed. But a few days later, something happened that turned the tables around. Good Friday is followed by Easter, the glorious day Jesus rose from the dead, marking his victory over sin and showing a future full of promise and forgiveness, for all those who believed in him. As terrible as the day was, Good Friday paved the way for mankind's salvation, which is marked as 'good' by us Christians. We humans are not capable of erasing all our sins and guilt, but Christ did the unimaginable and died for us. © Reuters Most Christians around the world spend the day in prayer and fasting and confessing their sins, as they prepare for the Easter celebrations. So there you go, I really, really, really hope I have successfully made you guys understand the meaning and the significance of this day. And here's hoping I don't see any 'Happy Good Friday' messages on my feed anymore!
  8. Thanks to 'Game Of Thrones', Fantasy TV shows have proven to be a massive success. Now that the show has seen massive success, we've seen other studios also invest in future fantasy tv shows that will hit their respective distribution platforms. It will be a sad moment when 'Game Of Thrones' ends; it will be the end of a franchise that has been the most successful TV show in history. Even though HBO is working on a prequel series of GOT, it still won't be able to garner as much excitement as the current season. © New Line Cinema Having said that, we do have a bunch of new fantasy TV series that are in the works as we speak. One of them being a Lord Of The Rings (LOTR) TV series that will release on Amazon Prime. It's said to take place in the mid to late second age when the ring of power is first forged. It is the period when we see Sauron rise to power and may end where Peter Jackson movies start off. 'The Lord Of The Rings' by J.R.R Tolkien is often considered to be the father of modern epic fantasy books and it will be exciting to see Sauron's origins on our TV screens. The movie adaptations by Peter Jackson were a huge success and ushered in an era where fantasy movies and TV shows became a part of pop culture. The Amazon LOTR tv series is said to begin shooting in August and way get to see the first season on Amazon Prime in early 2020. © CD Projekt Red The second fantasy TV series we're most excited about is Netflix's 'The Witcher' adaptation. The show will be a drama series based on Polish author Andrzej Sapkowski's 'The Witcher', a collection of eight novels. Henry Cavill will play the iconic character 'Geralt of Rivia' while Freya Allan will play the character of Ciri, Anya Chalotra as Yennefer, and Anna Shaffer as Triss Marigold. © Netflix The novels have already been adapted into a series of video games by CD Projekt Red and have now garnered a cult-like following for the franchise. Andrzej Sapkowski has obviously created a very rich and memorable world that has dark undertones, drama and action. If the upcoming TV series is anything like the game, expect ***, battles, betrayal, prophecies, romance and magic as the primary theme of the series similar to GOT. 'The Witcher' TV series is expected to release later this year and we couldn't be more excited for this show. It's a great time to be a fantasy fan as our favourite franchises are being brought to life in the form of TV series or movies. Being a fantasy series, we can't expect any of the shows to be completely faithful; however, it's still exciting to see these two amazing worlds brought back to life.
  9. Dieting is the most important or the most certain path to losing fat and getting in shape. For 90% of the people, it usually looks like this: Monday to Thursday - Diet Friday, Saturday - CHEAT days Sunday - I QUIT! If this is you, it is because your habits are not conducive to dieting. For long-term (yes, there are no shortcuts) and successful dieting, you need to develop habits that support your goal. Here are some habits you should develop if you want to get into the best shape of your life (and stay the same): 1. Track Your Nutrition © Wareable Everyone who successfully diets almost always track their nutrition. Be it through a calorie counting app, on spreadsheets, or even maintaining a journal. Tracking nutrition is not limited to accurately tracking calories and macros, it could be as simple as tracking portion sizes or even the foods that you eat. Because, to diet, you have to make some adjustments to your eating habits or routine. If you do not know what are you currently doing, how are you going to change things? It is the same as having a goal to have more savings but you do not really know where do you spend the money. Following a meal plan is easy and can work short-term but you cannot be dependent on a piece of paper to tell you what to eat all your life. 2. Do Not Fall For Fad Diets © Unsplash Every now and then, there will be a new trend that promises quick and effective results in a matter of days or weeks. These so-called magic diets do one of the following: a. Are not sustainable b. Are exclusive and restrict certain food groups altogether c. Are stupid d. Increase the risk of deficiencies and are unhealthy e. All of the above And all of them do not work in the long run. They will give you some short-term result but those results will be short-term as well, meh. The people who follow these fad diets, they have almost always followed four to five different fads in the past as well. There is a reason they are always looking for the next fad diet. 3. Moderation Is The Key © Unsplash Clean food vs. Dirty food is a foolish mentality to follow with your food and keeps you swinging in extremes. You are either here or there. And with that, you are severely restricting or outright binging. None of that is going to help you out. Instead, understand calories and eat the foods that you like in moderation. This will be a lot more pleasurable and your diet will be sustainable. And you really want that as I told before that if you are dieting and getting into shape is your goal, it is going to take longer than you may have expected. 4. There Is A Good Diet Vs A Bad Diet Good foods vs. Bad foods? Nah. That does not exist as you are not just going to eat one single food in your diet. Unless following a fad. If yes, read #2 again. But your diet can be good or bad considering the overall nutrition and the overall food choices you are making. And this is one of the outcomes of the extremities of IIFYM. Just because it fits your macros, does not mean you almost exclusively eat it. If you are exclusively eating junk, you will experience deficiencies, low energy, hunger, irritability, etc. Keep a majority of the foods in your diet to be whole, minimally processed and nutrient dense. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  10. دل دے اندر خانہ کعبہ، ساڈا ہویا گھر وِچ حَج آپ اِمام تے آپ نمازی، آپے بانگاں دیواں اَج نیڑے آ کے ویہڑے ساڈے وَسنا ای تے وَس چمکاں مار نہ دُوروں سانُوں، اینویں نہ پیا گَج تیرا اِک علاج میں دَسّاں، جا کے شِیشہ ویخ اپنا کُجھ تے نظر نہ آوے، سانُوں دَسنا ایں بَج آپے لاوے عِشق عدالت، آپے پھائیاں پاوے آپ وکیل تے آپے مُلزم، آپے بَنیا اپنا جَج لَے میں پنجواں بال کے چَلّی، رکِھیں میرِیاں شَرماں تُوں لجپال سداؤندا واصفؔ، پالِیں میری لَج
  11. You must have seen people supplementing Omega 3-6-9 in their diet. In this article, we'll first have a comprehensive look at what these fatty acids are and then we will decide if you actually need to take them as a supplement or not. Omega 3 Fatty Acids Omega 3 fatty acids are essential fatty acids meaning that your body cannot make them by itself and you need to consume it in your diet. The Three most common types of omega 3 are EPA (Eicosapentaenoic acid), DHA(Docosahexaenoic acid) and Alpha-linolenic acid (ALA). Omega-3's are a crucial part of human cell membranes and have a number of other important functions, including: â Increasing good cholesterol which improves heart health by reducing triglycerides and blood pressure. â Omega 3's reduce symptoms of psychotic disorders which improve mental health and reduces symptoms of depression. â Consumption of Omega 3's decreases Liver Fat and helps in weight management. â They improve bone density and helps your body to fight against inflammation. © Getty Images Unfortunately, an average adult's diet lacks in omega 3's. This has also contributed to a rise in various ailments like obesity, diabetes and heart disease in the past decade or two. Good source of omega 3 include, fish, chia seeds, walnuts, flaxseeds etc. Omega 6 Fatty Acids Omega 6 Fatty acids are also essential therefore you need to consume them from your natural diet. These fats are primarily used by the body for energy. Linoleic acid is the most common type of omega 6 fatty acid. Though omega 6's are essential, our diet normally consists of more omega 6's than required. The recommended ratio of Omega 3 to Omega 6 is 4:1, while our diet exceeds this ratio manifolds. Since the majority of foods items are cooked in Oils like soyabean oil or sunflower oil, Indians receive more than what is required of this fatty acid. Other sources like Mayonnaise, cashews and walnuts also contain omega 6, therefore there is hardly any individual who does not get enough of this omega acid from his diet. Omega 9 Fatty Acids © Getty Images Omega 9 is non-essential fatty acid meaning your body is capable of producing it by itself. Since they are non-essential there is no adequate intake recommendation for them. Omega 9 are the most abundant fats in the human body. Studies show that consumption of high monounsaturated fats like omega 9, instead of other types of fats could reduce triglycerides levels and bad cholesterol (LDL). Sources of omega 9 are Olive Oil, Cashews, Almonds, Avocado, Peanuts, and Walnuts etc. Do You Really Need To Supplement Them? With the above information, it is quite clear that there's hardly any need to supplement Omega 6 and Omega 9. You just need to supplement Omega 3, that too if you are not able to complete the intake through natural foods. You should always try to consume the fatty acids in the right balance to maintain a healthy life balance.
  12. Dieting is tough. Losing fat and getting lean is tougher, and getting shredded is the toughest. If it were not, everyone on the streets would be walking around shirtless with shredded abs. But, that is not the case. One reason why people miserably fail on their road to get leaner is that they do not know how to track progress. Yes, you read it right. If you think you are not making progress, you stop trusting the process and give up altogether. You see a little bit increase in the weight on the scale and you lose your mind and go all guns blazing and stuffing your mouth with everything that comes your way. © Getty Images Now, let's talk about how to one's track progress? First thing, understand that checking your weight and trusting that or using it as the only tool to measure progress is outright stupid. Partly because you do it wrong all the time. Yeah, checking your weight before and after your training session to see how much weight you have lost that day is idiotic. What are the tools you should trust to help you with gauging the progress? 1. Your pictures 2. Your measurements 3. Your average weight Let's discuss all of them in detail: 1. Your Pictures When you start your diet, or in general if you want to track your progress year-round, your pictures would be the best tool for that. When you gain a pound of muscle or lose half a pound of fat, you will not see it until you compare your pictures. Another thing about pictures, screw your gym selfies. If you want pure progress picture, get naked (almost naked) and take a front/side/back relaxed and flexed pictures. Invest in a goddamn mini tripod for the same. Click pictures weekly and compare them. 2. Your Measurements © Getty Images Again, take these once a week. At times, especially if you are a beginner, you may be losing fat and gaining muscle at the same time. Say you have gained two pounds of muscle and lost one pound of fat, the net result on the scale would be a one pound gain. Not the direction you would be expecting during losing fat. You are actually making better progress here and you should be continuing with this. Instead, you check the scale and cut your calories and thus undo the process by not keeping room for your muscle to grow. Start taking measurements, at your chest, waist, and hip circumferences once a week. If the scale shows up but you are looking better in pictures and losing inches, who cares what the number on the scale is? 3. Your Average Weight Firstly, your weight is essential for your relationship with gravity. Unless you are an MMA fighter or a weight-restricted athlete or going bungee jumping or skydiving, your weight does not mean much. It is merely a number. Add to that, your weight can fluctuate 1-3% day-to-day due to sleep, hydration, food, sodium, fiber intake, how well did you poop, etc. And it changes throughout the day as well due to these reasons. So, first things first, stop checking your weight when you go to the gym at 7 pm in the evening. Nor should you check it when you leave. Check it first thing in the morning on an empty stomach and with minimal clothing on. Along with that, do it around 3-4 times in a week and take an average. Mainly to cancel out the day-to-day variance. Do the same for next week and compare. If the trend is downward, you are doing good. If not, then make adjustments. Not the day to day should I change my diet or should I change my training confusion you create for yourself. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  13. Vote. It is one of the simplest words in the English dictionary, but those four English letters clubbed together hold a world of power. One that is capable of deciding the fate of our country and its inhabitants, for the next five years. If you are of age, that is 18-years-old or more, and eligible to vote, we cannot stress enough on the importance of your participation in the 2019 General Elections. Every individual with a voter card and a name on the electoral roll is shouldering a crucial responsibility at the moment. © Getty Images However, voting only matters if it led by solid awareness and considerations of various permutations and combinations that will benefit the country and its people as a whole. So, be aware of the candidates in consideration, the parties they represent and the ideologies the said parties uphold. Besides all that, here are 10 things to keep in mind before casting your vote for Lok Sabha elections 2019 that began today. © Getty Images 1. You will only be allowed to cast your vote with proper photo/voter identification authorised by the government. 2. Polling officers are allowed both inside and outside the polling premises. 3. The Election Commission of India also appoints observers for every polling station. They must always be around. © Twitter 4. Only the Election Commission of India-appointed media is allowed at the polling venue. 5. Only physically impaired voters who cannot cast their vote independently are allowed to have a help/company inside the booth. 6. Only the Election Commission of India-authorised public service personnel should be on duty. © Reuters 7. Police officers cannot be present inside the polling booth unless there is a law and order situation in the premises. 8. The Election Commission of India has mandated that 3-4 electors are not allowed inside a polling booth together. 9. Using a mobile phone is prohibited in the polling booth. The Election Commission of India has ordered that officials of duty need to keep their phones on silent mode and step outside the polling station to take/make calls. © Reuters 10. Voters are also prohibited from carrying arms or any form of liquid with them inside the polling booth. Every single vote cast is a voice speaking up, every vote cast will decide the state of being of Indian citizens, its economy and growth, defence and the possibility of peace and unity in the years that will follow the results of the election. So, regardless of where you are, and how cumbersome the journey to your polling booth might seem, it is extremely crucial for each one of us to head out, cast our vote and let our voices be heard. We hope each one of you eligible voters reading this will head out and cast your vote, and make a choice for a better tomorrow.
  14. “Every success story is a tale of constant adaption, revision and change.” – Richard Branson, billionaire and founder of Virgin Group. We all seek success with our Invision Communities. For too many of our communities, however, we yearn for success but we don’t plot the correct navigation to get there. We haphazardly pursue our strategies, trying new ideas and hoping one will stick. It’s time to take a step back and assess your goals in context to your growth. It’s important to understand the stages of the community lifecycle, and to strategically match your goals with your growth sequence. Alicia Iriberri and Gondy Leroy of Claremont Graduate University surveyed over 1000 publications across multiple disciplines including computer science, information systems, sociology, and management in their seminal 2009 research paper “A Life-Cycle Perspective on Online Community Success.” Their research forms the foundation for most modern community management, and in their paper they write, “The impact each design component has on the success of the online community shifts depending on which life-cycle stage the online community is experiencing.” The right strategy at the right time will maximize the impact. Every community goes through a community lifecycle of four stages: Inception, Growth, Maturity, and Mitosis. Setting the wrong objective can not only fail, it can even backfire and destroy goodwill. Here are classic examples of good strategies that go wrong because of poor sequencing: A new community with no activity that builds dozens of new boards A growth community not fostering a unique sense of community A mature community not establishing strong codes of conduct Architecting a community is very different for the first ten users versus the next thousand users. New priorities come into play, community concerns will shift and strategies need tochange. As a community manager, ensure the strategy is appropriate and reflects your community lifecycle to ensure maximum impact. Let’s take a look at proper goal settings for each stage of the community lifecycle. Inception Inception is the start of your community. You’re bursting with energy, enthusiasm, and big ideas. While your Invision Community is full of potential, your goal is to turn your vision into reality: Members: Focus on nurturing a core team of members. Your goal is to get 10 – 12 superusers to consistently engage and support the community vision. Promotion: Your community won’t contain enough content to attract visitors through search engines, so you’ll have to rely on personal referrals, word-of-mouth, and direct acquaintances. Content: Focus on building expertise on core content areas that will make you stand out. You want to be the best in one subject. You’ll need to generate much of the content programming yourself, which should focus on functional value. Organization: Establish organizational parameters for the community, define the vision with stakeholders, write your Terms of Use, and validate the community concept. Community: The community is heavily centered around the community founder at this stage, so set the right tone and lead through example. Growth Growth is where the magic of community happens, balanced against the development of more explicit and formal conduct. Members: Shift your focus from nurturing individual users to creating a workflow that can systematically welcome new members. Promotion: You should be proactive with your self-promotional activities to build community awareness such as email marketing, social media, or mailing lists. Content: Content will now be a mix between self-generated and co-created. You want to highlight community content by others to encourage community expertise. When you create content yourself, you want to start including emotionally-driven questions that connect users. Organization: Measure specific metrics for organization goals, highlight community health and successes, secure funding for ongoing budget and team. Community: A unique sense of community is cultivated at this time with shared experiences and language between members. Members feel excited to be a part of your community’s growth. Maturity Maturity is when your Invision Community becomes critically acclaimed and well-known in the field. Even though your community looks to be run smoothly, there are still areas to address so your community doesn’t stagnate: Members: There should be a clearly defined process and welcome guide for onboarding new members, an established pipeline that constantly brings on new superusers, and a rewards program that recognizes members for different types of member journeys. Promotion: Your site is well-known, so the search engine traffic and content within your community is enough to bring in new users. You can optimize your SEO at this point. Content: Almost all content is user-created at this point, which means your focus needs to shift to content recognition, organization, and moderation. Highlight the best community content; categorize and properly tag new content so the community stays organized; and scale your moderation to handle the size of your community. Organization: The community is a key part of your organization’s larger success and supports multiple areas of the business. Be a strong internal advocate for the community and align your community with your organization’s new profit areas. Community: Superusers not only have the privilege of creating their own content for the community, but they’ve stepped up as mentors and moderators. Your community has a strong culture that’s reinforced by members. Mitosis Mitosis is the stage when your Invision Community grows beyond its original mission, potentially splitting off into new subgroups. Many communities stagnate at this point with falling engagement and plateauing registration, but you’re catching onto the next big trend in your industry to grow into. Members: New member registrations flatlines because you’re tracking with the industry. Your goal is to continue to delight members with new forms of omnichannel engagement like regional meetups, video conferencing, and headline conferences. Promotion: Your community self-generates organic traffic. Your promotion should shift from trying to advertise for yourself to exerting influence with industry partners as a trusted leader in the field. Content: Members can find the most comprehensive set of resource documents and discussion on your community. Your goal is to distill the knowledge into the best tips and guides for newcomers to obtain the most accurate information as quickly as possible. You should also archive areas that no longer receive activity while finding growth topics in your field. Organization: The community is a critical part of all business operations and integrates into all relevant workflows. You should build custom metrics to measure results, help determine new investment decisions, and streamline business efficiencies at the organizational level that benefit the community. Community: Your community becomes an incubator of new sections in a controlled manner for potential spin-off. Superusers control and moderate their own areas of the site like Clubs or Blogs. Online communities evolve through distinct stages of the community lifecycle. At each stage, the needs and activities of members require different tools, features, and community management. Certain strategies are more impactful when they coincide with the right sequence. Invision Community makes it easy to get started with a technology platform packed with features that every community manager can start using right away. But how you get to the first ten users, to the first thousand posts, or even to one billion likes will be a journey that’s truly your own. Share your success story of Invision Community in the comments below. Did you make any rookie mistakes that you wish you knew beforehand? What are some strategies that you’re pursuing right now, and why do you think it’s an impactful decision for this stage of your community’s lifecycle? We’d love to hear your journey along the community lifecycle.
  15. The names Mufasa, Simba, or Timon, Pumba and Rafiki tug at our hearts in a way that is capable of evoking a sense of deep-rooted belongingness and nostalgia from the years gone by. 'The Lion King' happens to be one of the best-est animated movies ever broadcasted for kids in the history of television. Our childhood was made special by Mufasa's kindness and playfulness, Rafiki's wisdom and great comic timing, as well as Timon and Pumba's crazy antics, besides a lot of other things! Just moments ago, Disney released the trailer for the much-anticipated remake of the 'The Lion King', and here are the 8 moments from the new trailer that made our jaw hit the floor really hard: 1. Baby Simba In The Elephant Graveyard via GIPHY Simba's appearance at the Elephant Graveyard is a pivotal moment in the story. His one-on-one encounter with the notorious Scar and the threats that follow it are some of the bone-chilling experiences we all recall all too (un)easily. 2. We Finally See Scar via GIPHY The teaser had given us a glimpse of Mufasa's arch-rival and notorious brother Scar, who wants nothing more than to kill off Mufasa and take his place as the king of Pride Lands. And he is still as intimidating and loathsome as ever. 3. Baby Simba & Mufasa Watching Over The Pride Lands via GIPHY A scene that is etched into our memory forever. Mufasa and Simba standing atop the Pride Rock overlooking the Pride Lands, and Mufasa imparting his biggest lessons to young Simba and telling him about the ways of the world, is truly precious. 4. Mufasa About To Die via GIPHY The impending death scene is dark, and even without it being shown in the trailer, we all know we are in for major heartbreak that is going to hurt far worse than any other, because seeing a part of your childhood die on-screen isn't something any of us want to sit through all over again. 5. Timon & Pumba Mentoring Simba via GIPHY Timon and Pumba aren't just two characters in the story who have been created to bring in the element of comic relief to the plot. Timon and Pumba turn into Simba's closest guides and mentors who see him through some of his toughest times. 6. Simba & Nala Falling In Love via GIPHY With bad comes good, and this goodness melted all of our hearts at one point. Even today, not much has changed, from their first sighting to the promise, a glimpse is all it takes to see the affection Simba and Nala share for one another. 7. Rafiki Finding Out Simba Is Alive via GIPHY Can we ever get over that moment? Especially with a background score that gives us goosebumps and ushers in the true king of the Pride Lands. More than the celebration, it's the hope for the future of Pride Lands that seeps right through! 8. Simba Climbing Up Pride Rock & Taking His Place via GIPHY If stepping into your dad's shoes needs a representation, nothing else would have done it better. The moment is too dear and loaded for us to not give it the kind of attention and ear-numbing cheer it deserves.
  16. If waking up in the morning and finding pimples on your face is a recurrent eventuality in your life, and if you've tried all possible anti-acne products to get rid of your pimples, you need to focus on other reasons that are causing these pimples. Besides being disposed to sensitive skin, there are other unforeseen factors that could be causing your pimples. Some of these could be: 1. Your Tendency To Touch Your Face Might Make Your Breakouts Worse © Getty Images While it might be tempting, it's not a great idea to play with your face throughout the day. Chances are picking your pimples could make them red leaving a scar behind. Also, remember to never pop that pimple because extracting the pus out of your pore could run the risk of pushing the bacteria deeper and making the problem worse. Besides, all the times at work when you rest your hand on the chin while sitting at your desk can transfer bacteria from your hand onto your face. Use a pimple-patch to cover pimples if you have an uncontrollable urge to touch newly formed zits. 2. Stress Breeds Pimples © Getty Images These two might seem completely unrelated but stress triggers acne. Pressure-filled situations make your skin produces stress hormones, like cortisol, that stimulates oil glands to make testosterone which in return increases oil production and clogs your pores which translates to more breakouts. Working out regularly and taking time off your busy schedule are things will help you release stress and subsequently the cluster of pimples. 3. Your Smoking Habit Is Also Causing A Lot Of Pimples © Getty Images Lighting a cigarette decreases the oxygen supply to your skin. Smoking not only increases the chances of cancer but also causes the breakdown of collagen and elastin that leads to wrinkles and increased pore size. The carcinogens in the smoke also irritate your skin and dry it out, triggering it to produce more oil and, possibly, more breakouts. The obvious solution to getting fewer pimples is nixing smoking. Trust us, it's not helping you. 4. The Food That You Eat Can Cause Acne © Getty Images Tomatoes and peppers are two common ingredients in spicy foods that contain acidic lycopene. This is an irritant that can trigger breakouts around the mouth. However, it's not just spicy food that can trouble your skin. Certain people have a strong reaction to dairy, gluten, or other types of foods. It really depends on what suits you and what doesn't. 5. Post-Workout Neglect Trigger Body Breakouts © Getty Images Skipping the shower right after working out allows the dirt, bacteria, oil, and sweat to seep into your pores and cause breakouts. If the commute from the gym to your place is long, get face wipes. It does damage control and makes us not showering immediately after. 6. The Ingredients In Your Skincare Might Be Causing Breakouts © Getty Images Read your labels. We know this is easier said than done but if you don't know what to look for, a good place to start would be sticking to products labelled “noncomedogenic,” which means it has been specifically formulated not to clog your pores. That said, if you've tried all the above and your breakouts continue to worsen, make an appointment with your dermatologist to see if you could be allergic to another ingredient in any of the products you use. 7. Your Face Scrub Might Be Causing Harm To Your Face © Getty Images Rough exfoliants like face scrubs, loofahs, or cleansing brushes are only going to worsen your breakouts. The idea here is to repair your skin's protective barrier to keep bacteria at bay. If your skin is sensitive and acne prone, stick to a mild face that gently washes your face.
  17. As soon as Navratri sets in, fitness enthusiasts start worrying about how they are going to meet their protein intake. The biggest challenge for every fitness guy during Navratri is to meet his daily protein intake as non-vegetarian food becomes a big NO. Here is a list of food items that you can include in your diet that will help you meet your daily protein intake as far as possible. 1. Tofu © Getty Images Also known as 'soybean paneer', tofu is vegetarian's paradise when it comes to food items that are high in protein. An average brand of tofu available in the market would fetch you around 30 grams of protein in a serving of around 200 grams. I wouldn't say that the amino acid profile is comparable to lean chicken breast but it is still a complete source of vegetarian protein. Taste could be an issue for some people as tofu doesn't have a great taste in itself. Thus, I would recommend adding some form of vegetable or salt and pepper along with tofu to enhance its flavour. 2. Cottage Cheese Cottage Cheese or more commonly known as 'Paneer' has been a part of our Indian diet since decades. Cottage cheese is made from milk and is a vegetarian source of protein that can be used during Navratri. A 100-gram serving of paneer will give you around 20 grams of protein. Another advantage of paneer is that it has a good taste, unlike tofu. You can add cottage cheese to gravies or just sprinkle chopped pieces on cooked lentils to enhance its protein content per serving. 3. Greek Yoghurt Greek yoghurt is another food item that you can consider adding to your daily food intake during this season. Just like regular yoghurt, Greek yoghurt is also a good source of gut-friendly bacteria. Along with the goodness of gut health bacteria, greek yoghurt gives you double the protein intake as compared to regular yoghurt for the same serving size. Also, Greek yoghurt is available in delicious flavours and thus can be used in various forms like pudding and desserts. However, make sure that added sugar isn't too much in the product that you are buying. 4. Nuts & Nut Milk © Getty Images Another food item that you can consider adding to your diet during Navratri is Nuts and Nuts milk. Nuts like Almonds and its milk, commercially sold as Almond milk can serve a great option to be consumed as snacks and mid-meal food items. You can easily replace your evening tea and biscuits with Almonds and almond milk which will also help you to add to the total protein intake for the day. 5. Milk & Whey Protein Cow milk is also one of the best protein sources available in the vegetarian diet. A 100ml serving of milk will give you around 3 grams of protein. Make sure that you are consuming either a double toned or skimmed variety of cow milk so that your intake from milk is not too high. Similarly, supplements like whey protein and casein which are made up from milk can also be added to the diet to meet the daily protein intake to a large extent. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  18. My colleague, on a dull and drab Monday afternoon, talked about a show that had just come out on Hotstar and how intrigued she was by it, after watching the first episode. And she was right. It, in fact, caught my attention within the first 5 minutes and I was hooked, mostly by the character build-up. 'Criminal Justice', is a crime thriller, court drama, jail debauchery and police procedures, all rolled into one show, with a stellar cast that really brings out their character in the most gripping way possible. It's an adaptation of a show which was aired on BBC back in 2008, with the same name, written by Peter Moffat. This one has been adapted by Sridhar Raghavan and directed by Tingmanshu Dhulia and Vishal Furia. © Hotstar The show unravels a narrative which has been played on many times in the past, but what's thrilling is the different nuances describing the functionality of a particular space or pattern. For instance, the series took a great interest in how Aditya, the protagonist's life churned out, while he was spending time in jail. The story is simple and earthy, yet leaves you feeling quite gutted by the end of it. I reckon it's the character building that impacts the audience, more than anything else. © Hotstar The show revolves around a young bloke who plays football for his college. Seems fairly real, by the low-middle class framework that comes into play, while describing Aditya's (Vikrant Masey's) life in the show. After winning a local football tournament, the team decides to throw a party, where Aditya's presence is most favourable as he scores the winning goal for his team. When he reaches home, he's coaxed by his sister (Rucha Inamdar) to help his father drive their cab at night, which is owned by his brother-in-law and registered with 'First Cabs'. Aditya's very encapsulating, naive and innocent portrayal of a young boy who can never say 'no' is quite interesting. That's what the basic fundamental structure of the entire narrative is based on. © Hotstar While driving his cab at night, he gets a passenger he really didn't want in the first place as he was getting late for his party. When she refuses to get off, he's nothing but obligated to drop her to her destination. After she gets off, he realises she left her phone in his car and when he goes to give it back to her, she asks him to come inside and party with her instead, since she made him miss his own party. The two drink, hold conversations, drink some more while she slips him a pill, and right after they have ***. This is when you think she's that warped twisted character who'd do something rather ghastly, you're actually shocked beyond belief. When Aditya wakes up to find her stabbed to death! © Hotstar While the initial bit is fairly interesting, I am not going to go deeper into the story-line because you need to do that yourself but when the actual thread begins, it seems like the story will catch on as it should, but there are parts and scenes that are stretched out of proportion and are unnecessary. By that I mean the storyline could have been made shorter and crisper and in a 45-minute episode, there are a lot of aspects that could have been done away with. Hence the episodes lack the severity of tightness and some parts became dreary due to that in the show. Even so, the series is well adapted and presented and the character sketches are next to flawless. Here are three main aspects that made 'Criminal Justice' rather interesting: (1) Powerful Character Sketches Each character has a unique sensibility in the film and they've very clearly differentiated. For instance, Pankaj Tripathi playing Madhav Mishra is a breath of fresh air and unlike any other character, he has donned. He plays a calculative, selfish and money-minded lawyer who sparingly proves his worth through his cases until he gets stuck fighting Aditya's case. While long-surpassing guilt is eating up his life while he battles with severe eczema, his character has that goofiness that makes the viewer's experience a bit more lighter and joyful. © Hotstar Jackie Shroff, on the other hand, has a more capturing presence and a robust takeover, through the series. Mustafa, as he's called in the series is a serious gang lord in jail who takes Aditya under his protection, when is trying to deal with murder and sexual assault from the other criminals. Jackie's character gives one the certainty of hope and dilemma all at once. Each character is flawlessly perceived in the series. While the series could have caricatured clichéd characters, the ones who usually befit a crime drama, this one was more careful of that. (2) Brimming Realities Since the inception of the series until the end, the show also focuses on what happens when you're convicted in a crime. It's not just a murder mystery but a 'what's next' for Aditya, while he's fighting his battle. There's courtroom proceedings, police proceedings, jail-time drama, the effect of the case on the family, the lawyer's struggle and how cases re-open for investigation. It's got everything that goes in to battling the perfect crime and coming out of it fast-tracked and alive! The directors have made sure to play every nuance, without overplaying it and connect each parallel situation to the other. © Hotstar (3) It's Not Too Ostentatious While criminal dramas tend to overstretch and go into flamboyancy of their own, 'Criminal Justice' is a simple take on a murder mystery. It's not too over-the-top like most murder mysteries are and the characters seem real, justified and in place. There is nothing 'extra' and everything is well thought out. So, for an adapted murder mystery, the series has fared pretty well. © Hotstar Even with the best things pointed out in the show, the series does lack a stronger impact and crispness in its execution. Like I mentioned before, some episodes stretch without reason and lose the impact then and there. If you're not too keen on waiting and seeing who the real murderer is, there is a chance you may get bored with the unnecessary stretches. But the courtroom drama and case-solving situations make up for it fairly. All in all, 'Criminal Justice' has worked well as a genre choice on a digital platform, with its gripping character building, it still lacks freshness in its treatment and storyline. It's a good watch for sure if you're a murder mystery fanatic, and have a weekend to yourself.
  19. Out of all the three macronutrients, protein is the one that's always discussed the most. The relevance of daily protein intake in diet cannot be overstated. Not just for someone who is training to gain muscles but also for people who are training for general fitness. A diet that contains ample amount of protein will not only help you with maintaining ideal weight but also boost your performance in the gym. The following tips will help you to easily increase your daily protein intake in your diet: 1. Make Changes In Your Breakfast © Getty Images Majority of traditional Indian breakfast dishes like parathas, Idlis and dosas, are high in carbs and have negligible protein. No, I am not saying that these are unhealthy, but yes, they are not a good source of protein. Also, all of them make up a complete meal in themselves so generally people do not consume any side dish along with them that can increase the overall protein intake in the breakfast. Consequently, you end up starting your day with a heavy carb meal with almost negligible protein. To fix this, either reduce the portion size of the above food items so that you can include protein-rich food items like egg whites. Otherwise, replace these dishes with a dish that is high in protein. A bread omelette is a perfect example of a dish that has an ample amount of carbs as well as protein. 2. Add Cottage Cheese To Your Meals After breakfast, you need to tweak your lunch and dinner as well to increase your daily protein intake. We as Indians love to eat 'Daal' and 'Gravy' in lunch and dinner, it's something that has been a part of our diet from as long as we can think of. No, I am not going ask you to replace your favourite food item with something else but just a little change in the dish will do the needful. You can add chopped cottage cheese on top of your cooked 'vegetable curry' or 'daal' to enhance its protein content. That way you will still be consuming your favourite dishes and still be able to meet your protein needs for the day. 3. Use Greek Yoghurt Instead Of Regular Yoghurt Yoghurt also serves as a staple food in majority parts of our country. From breakfast to dinner people generally prefer to include a small portion of yoghurt for better gut health. It's common knowledge that yoghurt has bacteria that helps you with maintaining good gut health. Now you can have the same benefits of regular yoghurt with more protein per portion size by replacing it with Greek yoghurt. Greek yoghurt has almost double the quantity of protein per serving. 4. Add Chicken/Tofu To Salads © Getty Images Salads don't really have to be boring and tasteless, it's just that you have to be a little smart when you prepare them. Take the veggies that you have a taste for and garnish it with salt, pepper, oregano and a little fat-free mayonnaise. Add pieces of chicken or tofu to this salad and mix the ingredients well. You can have this salad as a snack between meals to satisfy your hunger or you can also have it with your regular lunch or dinner. 5. Include A Whey Protein Shake In Your Routine This is the easiest way of all to increase your overall protein intake. Just take a scoop of protein powder, mix it with water or milk and have it. It's that easy. A protein shake comes in real handy when you cannot follow any kind of structured diet or cannot arrange for cooked meals. A single serving of a protein shake will easily fetch you around 25 grams of protein which will help you to meet your daily protein intake easily. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  20. Sleep is very important for human function. Not just from the bodybuilding perspective but also from the perspective of good health and performance. © Getty Images Poor sleeping habits can not only sabotage your fitness goals but it will also be harmful to your overall health in the long run. Now, there are various sleep boosting supplements available out there in the marking claiming to be effective sleep enhancers but I am going to discuss only the ones that actually work. Disclaimer: None of these supplements is a pure recommendation. They are just suggestions. Consult your doctor before taking any of these. 1. Magnesium Magnesium performs various essential biological functions including neurotransmitter synthesis. However, due to poor eating patterns people these days fail to take the recommended daily dosage of magnesium through diet. This eventually leads to various behavioural changes like stress and anxiety. Research conducted at the University of Geneva established a possible correlation between magnesium levels and sleep quality. In this research, subjects who supplemented with magnesium and whose magnesium levels were higher in the blood were able to have a more restful sleep as compared to people who were deficient. Thus, magnesium supplements can actually help you to enhance your quality of sleep. Start with a small dosage of 200mg to see the tolerance of your body and then increase the dosage according to your needs. 2. Ashwagandha According to research published in U.S national library of Medicine, Ashwagandha leaves contain 'triethylene glycol' which is a compound that has been found very useful in inducing sleep in humans. Another important finding of this study was that supplementing ashwagandha also increases the quality of sleep as subjects who took Ashwagandha supplements were able to go in the 'deep sleep' mode. Another advantage of Ashwagandha as a sleep supplement is that the body does not become addicted to it. You can stop taking Ashwagandha once you don't feel the need to take it anymore. © Getty Images 3. Valerian Valerian is a sleep-boosting herb that is more commonly used in the United States and Europe. However, these days you can find valerian herb supplements in the Indian online market too. According to a study published in the US National Library of Medicine, valerian has proven benefits to enhance the quality of sleep. These benefits come with no side effects like morning hangovers. Valerian is a potent herb thus you want to make sure that you start consuming it only in small amounts. 4. Melatonin Melatonin is a common over the counter drug that is generally prescribed to get rid of jet lag and to manage any kind of sleep disturbances. It is helpful in managing unbalanced circadian rhythms from jet lag. According to a study published in the National Library of Medicine, evidence exists to prove that melatonin may reduce the time it takes for people to fall asleep. However, melatonin is not a supplement that you can play around with. If you are taking concentrated melatonin alone, make sure to start with a low dosage. Compound supplements that contain melatonin as one of the components contain melatonin in small doses only which you may not worry about. Though the above supplements can help you to increase the quality of your sleep, it is always better to let your body do its routine activities without any supplements. Use any of these supplements to manage your sleep and discontinue when you feel that your sleeping cycles have become better. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  21. Malai is a cooking ingredient that you all must be familiar with. It's the creamy substance that's produced after heating non-homogenized whole milk to boiling point for about one hour and then allowing it to cool. The thick yellowish layer of fat that rises to the surface, which is skimmed off and use for other dairy food is your basic malai. However, instead of eating it and using it in other dishes, you can also apply it on your face because there are tonnes of benefits of this dairy product for your skin: 1. Malai Softens The Skin © Thinkstock/Getty Images Malai's smooth texture softens dried skin by rejuvenating the skin cells. Wear malai on the face as a mask or mix the malai with milk and turmeric for a compact mask. 2. Malai Tightens Pores © Thinkstock/Getty Images Besides removing dirt from skin, malai can also tighten the pores, so if you have troubles like acne caused by loose pores, applying malai for about 15 minutes tightens the pores. 3. Malai Brightens The Skin © Thinkstock/Getty Images Malai can brighten the skin upon regular application. For a weekly mask: mix malai with a few drops of lemon juice and apply it on the skin for about 15 minutes. 4. Malai Removes Tan © Thinkstock/Getty Images To get rid of the tan, apply malai on your face and allow it to stay for a while. Rinse it with water. A thick paste of malai and besan will give you better results.
  22. The summer season has yet again paved its way into our lives, and while some of us have already begun to crib about the untamable spurt of sweat that it has brought along, most of us are actually preparing to take a dip into the ocean. With Bali and other international beach cities becoming as accessible as Goa (thanks to the gamut of budget travel packages that are available out there!) almost every other Instagram profile is packed with snaps of men posing shirtless on the sand, showing off those Mark Wahlberg abs, and women flaunting their bikini-bodies, looking nothing short of Miranda Kerr vacationing in Malibu! Not that we are trying to make you envious of anyone, but if you too are planning a beach vacation, it is essential to get all prepped up to look effortlessly stylish! So, to help you achieve that class-apart celebrity beach look, we have curated this four-step guide that might even fetch you paparazzi attention! Step 1: Work Your Way Towards Healthier Skin © Official Instagram/Sidharth Malhotra When you are planning a beach vacation, you know that your skin will be exposed for most of the day, and would hence require extra attention and care on your end. Furthermore, since you are going to spend a fairly good amount of time under the sun, it is essential that you ensure your skin is healthy enough to combat the harmful effects of UV rays. A glowing, and healthy skin is what makes a man more appealing, but no matter how much you aspire to have skin as ageless as Anil Kapoor's, you know that achieving it in one day is almost impossible. © Official Instagram/ Ranveer Singhn Since most men loathe spending hours on practicing skincare, here's a simple skin care routine, which won't eat up your precious hours, and yet give you beach-ready skin. 1) Ditch soap, and invest in a good quality face wash which suits your skin type. 2) Exfoliation is the key to healthy and glowing skin, so make sure that you exfoliate it two to three times a week. However, see to it that you don't over-exfoliate, for that may cause skin inflammation. 3) No one likes their skin to be flaky AF, so give it the hydration that it needs by lathering a good layer of moisturizer all-over. 4) An essential skincare practice, that most men aren't even aware of, or often skip, is applying a layer of a good quality pre-shave oil before shaving their mane. You shouldn't make the same mistake because not only does a pre-shave oil hydrate your skin, but it also ensures a smooth and close shave. Step 2: Toil Hard In The Gym © Official Instagram/Varun Dhawan Not that we want to burst your bubble, but it's more likely than not that laziness and that reckless winter binge eating has probably caused your stomach to protrude, causing your abs to bury under layers of fat. So before you decide to hit the beach, it's important that you get all geared up to toil hard at the gym. After all, when it comes to getting that perfect beach body, it goes without saying that no man wants to look any less sexy than John Abraham posing by the ocean in Dostana, sporting that sexy pair of swimming trunks for men . The only way for you to create a similar impression is by refraining from consuming carbs and doubling up your hours at the gym. Step 3: Get That Perfect Beach Attire © Official Instagram/ Karan Singh Grover For a large number of men, finding a trendsetting beach attire can be quite the daunting task. With the right guidance, however, this task can be made a lot easier. Since beaches call for breezy outfits and tropical prints, stocking up on trendy sleeveless t shirts for men and hip printed t shirts for men would make for the perfect choice. Another important component of any beach attire are modish boardshorts, or the coolest swimming trunks that you can wear, with or without a t-shirt/shirt. An important factor that you must keep in mind before investing in these garments is their fabric composition, which should ideally feature a breathable fabric (preferably cotton), so you can surf, swim, or build sand forts (you can NEVER be too old for this!) in complete ease. Step 4: Keep Your Grooming Products Handy © Shutterstock With the above mentioned steps, you have already mastered the beach look. However, it is essential that you do not give up on maintaining that look while you are ON the trip. As such, you ought to be carrying all your grooming essentials with you in a handy travel kit for men. Be it a face wash, moisturiser, or the quintessential sunscreen, to all of your shaving essentials; pre-shave oil, shaving foam, shaving brush, razor - make sure you have everything that you need before you hit the beach.
  23. Giving up on people because they've let you down, whether it's your favourite athlete, a political figure, or your best friend, seems a bit polarised. Guess what happens when you stop working on your relationship? When you take your partner for granted, use him/her as a punching bag, and push them away instead of pulling them close? It nearly destroys your relationship just as your favourite athlete disappoints you in a game or your best friend betrays you. When you've been hurt, betrayed, or disappointed by someone you care about, it's hard to imagine giving that person another chance. But what if the person wants to return to you, should you give them a second chance and offer your trust again? Here are 5 sure shot ways that can help you ease your confusions and help make a decision: © UTV Motion Pictures 1) Forgiveness Is Foremost We have always heard to forgive and to give someone an opportunity to make up for past mistakes but not everyone is capable of doing so. We tend to think of forgiveness in interpersonal terms. Forgiveness seems to be a critical element but when the person apologizes, you accept it and don't hold a grudge or strike back. But you need to decide for yourself if you are able to forgive this particular person and welcome them back into your lives again, without holding any grudges. © UTV Motion Pictures 2) Inspect The Worth Of Revival People can change and can learn from their mistakes. They can turn everything around once again by becoming the person you were attracted to at the beginning of the relationship. You need to analyse if they deserve a second chance—and when you give them a second opportunity, allow them to show you their new side. You'd like people to treat you the same way, wouldn't you? © Zee Studios 3) Empathising Is The Key Turn the tables and imagine that it's you who needs the second chance. Wouldn't you feel better if you were given an opportunity to try again? Whether it's the car you've been hired to fix or the relationship that took a turn for the worse due to your own mistakes, it's nice to know that someone is willing to give you a chance to redeem yourself. © Yash Raj Films 4) Check Credibility The first thing to decide is whether you can rebuild your relationship and learn to trust your partner again. This is incredibly difficult! Take a deep breath, and think about it: can you convince yourself to trust them again. If so, then maybe you should give them a second chance. © UTV Motion Pictures 5) Converse With Each Other Now, once you evaluate things on your part, talk everything over. Focus primarily on what led to you two breaking up in the first place. Whose fault was it? Was it necessary? These are all the things you two need to talk through so that there won't be any unfinished business when you two reconcile. A second chance is something to hold on to. Once you get it, you can't think that it won't be slightly awkward at the start. Take your time with each other before and during the relationship. Gaining someone's trust and affection back is extremely hard. Restart the relationship on a hopeful note that this time around, things will be different.
  24. What is the best Italian restaurant in your city? Which brewery brews the best beer? What should be your go-to bakery for a croissant? These are important questions that, if we are being honest, most of us don't have the answers to. Despite harbouring a lot of importance in our lives, most people's knowledge of food - at least when it comes to knowing about the best restaurants in the city - is limited. Well, here's one way you can change that. For the first time ever, WhatsHot is presenting the 'Owler's Awards', a one-of-a-kind, people's choice award that gives you an opportunity to vote for your favourite restaurants in six different places - Delhi, Mumbai, Bangalore, Pune, Kolkata, and Goa. Sponsored by Times Prime, and in association with White Owl, the Owler's Awards will allow you to enlighten other people in your city by casting your vote for what you believe are the best restaurants, cafes, breweries, and bakeries around you. © Shutterstock As we just mentioned, the awards are being conducted by WhatsHot - the ultimate local discovery platform that keeps you updated on everything that's happening in your city, including the opening of new restaurants, bars, and lounges. You name the cuisine, and there is definitely going to be a restaurant serving it, if not exclusively, then as a part of its menu. Also, there are places for every mood and occasion; whether you wish to enjoy a romantic rooftop dinner with your bae, or want to indulge in a happening night out drinking and dancing with your bros. © Shutterstock How The Voting Works Ensuring complete transparency, it's the diners and the readers - basically you guys - who get to pick their most preferred places. Covering over 28 to 30 diï¬erent categories of dining experiences, the awards cater to every taste bud and pocket, which means that people across diï¬erent age groups can participate and express their love for food. Here are some of the exciting categories that you could cast your vote in: Times Prime Best Global Cuisine Authentic Regional Cuisine Best Freak Shakes Best New Beer Brand Best Chhole Bature Best Cocktails Best Butter Chicken Best Venue for Live Gigs Best Wine Collection Places Best Momos So, to cast your vote and to make your voice heard, log on to the WhatsHot's website, pick your favourite in each category, and click on 'submit'. That's it! So what are you waiting for? Hurry up, because the voting process has already begun! Don't miss the chance to make your favourite restaurant win!
  25. You would have seen bodybuilders walk around the gym with a gallon flask of coloured water in the gym. You must have watched videos of bodybuilders and fitness YouTubers/Instagram influencers preach BCAAs in their top 3 supplements to gain muscle. Or to maintain muscle during a fat loss phase. (And they stick a discount code where they get a kickback) via GIPHY Seeing this, you invest a few thousand bucks in a supplement that says build muscle, burn fat, etc. on the label. You start expecting incredible results. You finish the entire supplement. And nothing happens... If you're smart enough, you have read my article on BCAAs and stopped buying them altogether. Or you can still believe that they will help you preserve muscle doing fasted training and keep consuming it as it keeps you anabolic. You should not, though. Know why? Well, because it's nothing but a joke. Here's why: To build muscle, you need protein. Everyone knows that. Even the most uninformed trainer will stress the importance of protein. via GIPHY Protein is made up of 22 amino acids structurally, 9 of them are essential (they need to be consumed via your diet) and the others, non-essential. BCAAs are three essential amino acids. They are leucine, isoleucine, and valine. The reason BCAAs have become popular is that they contain the amino acid that triggers muscle protein synthesis. Namely, leucine. To build muscle, you need all the essential amino acids and not just the BCAAs. Supplementing only 3 of it does not help. Now, if you're training fasted and consuming BCAAs, the body will kick-start MPS. It still won't be able to carry out the process as the other 6 EAAs (essential amino acids) are missing. Your body will pull these 6 essential amino acids from the amino acid pool in your body. This, in turn, will lead to a decrease in the free amino acids in the amino acid pool and promote protein breakdown over time. Consuming BCAAs have also shown to reduce your muscle protein synthesis rates with time. Simply put, you will lose muscle in the long run if you are training fasted and consuming BCAAs. How to solve this problem? 1. Stop consuming BCAAs. Just ensure you're hitting adequate protein intake for the day Studies have shown that when compared like for like, Whey protein does a far superior job than BCAAs and EAAs in increasing the muscle protein synthesis rates. via GIPHY Prioritize your diet and get adequate protein from your food. If that is not possible, supplement with Whey protein. 2. Stop training fasted. There are literally no benefits to it Data points out that when comparing fasted vs fed training, there are no additional benefits to fat loss or muscle gain when nutrition and training are matched. If you are training fasted for additional benefits, they simply do not exist. BCAAs also have calories. So if you consume BCAAs, you are breaking your fast. Instead, have a small protein meal or a protein shake. 3. Just consume a protein shake if you train early in the morning and don't like having a solid meal via GIPHY That is what Whey protein is for. Simplicity and convenience. Use it that way. Again, it is not the Whey that will benefit you. It is the total protein intake for the day. Stop wasting your money on BCAAs. Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
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