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40 Ways to Get a Great Beach Body After 40

The big 4-0 sneaks up like a thief in the night. Suddenly, it’s easier to gain weight, and harder to lose it. Your muscles are more tired, more often. And things all around are generally…squishier. All of this is to say that, when beach season rolls around—and it is indeed all but here—the chances of you enthusiastically popping your shirt off are slim to none.

Thankfully, all hope is not lost. By adopting a health-conscious lifestyle and undergoing a heart-pumping physical regimen, you can turn back the clock and transform your body in ways you never imagined. To that end, we’ve rounded up the best expert advice—first, tips and tricks to get your lifestyle in shape, then a comprehensive suite of moves to get your body there. Follow them to a tee and you’ll be ready to grace any beach with confidence. And for more ways to shred your body into beach-worthy condition, learn the 30 Ways to Get Six-Pack Abs After 30.

1 Drop the long cardio hours.

Treadmills can be a trap. When it comes to melting fat, the goal is to get your heart rate up—and keep it there—which triggers a thing called excess post-exercise oxygen consumption (EPOC, or, as you may refer to it, “afterburn.”) With EPOC, your body will burn calories long after you’ve wrapped up exercising. A lengthy, low-intensity jogging session won’t help you get that. And for more ways to optimize your cardio, check out the 15 Things Everyone Does Wrong While Running.

2 And do some HIIT.

High-Intensity Interval Training (HIIT) involves quick and intense moves followed by short periods of recovery. According to a study in the Journal of Obesity, HIIT is more effective at reducing “abdominal body fat than other types of exercise.” What’s more, research has found that men over 40 who incorporate HIIT into their routines enjoy similar benefits to those who started even before age 30. Small wonder it’s one of the 10 Best Ways to Lose 10 Pounds Fast.

3 Recovery is key between workouts.

Most experts agree that more than 2 or 3 HIIT workouts in a week will be counterproductive. When it comes to high-intensity exercise, the workout intensity should be inversely proportionate with your workout duration. In other words, the more intense the workout, the shorter it should be, and the more recovery time you should allow your body to have.

4 10,000 steps a day.

Learning to walk is not only a major milestone for infants, but it’s also one of the most important steps we can take to stay at optimal health. Walking 10,000 steps a day will keep you limber, prevent atrophy, and maintain healthy cardiovascular function. And for more ways to shape up, learn the 40 Ways to Get Your Best Body In Your 40s.

5 Break up your strolls.

A great way to reach your 10,000 steps is to set aside time away from your desk. Even three 10-minute walks should do the trick—and, according to the Mayo Clinic, is a surefire way to decrease your risk for a number of debilitating health conditions.

6 Plan your routine.

Your body’s metabolism changes with age, but it doesn’t mean that it has to slow down. A healthy diet and exercise plan is a sure way to keep it in check. That way, you’ll stick to the plan. If you need help hammering down a routine, check out the 40 Ways to Develop New Habits After 40.

7 Know your body type, and plan accordingly.

According to fitness consultant Sue Wilkerson, “Knowing your own body type will help you understand both your nutritional and exercise needs for losing fat and gaining muscle, and will also help you to plan a long-term strategy that is reasonable and does not set you up for disappointment.” And for more ways to get yourself moving, learn the 20 Science-Backed Ways to Motivate Yourself to Lose Weight.

8 Stay hydrated.

Drinking plenty of water before, during, and after your exercise will keep you feeling younger. “Fluids dilute digestive enzymes and can slow digestion and efficient absorption of vital nutrients,” says Gay Riley, RD, of Net Nutritionist. “To get optimal nutrition (protein, carbs, fats, vitamins, and minerals) from the foods you eat, drink your fluids 30 minutes before and 30 minutes after your meals. The right balance of nutrients and healthy digestion are the keys to efficient energy metabolism.”

9 Keep a good mix of low-impact exercises.

You’ve likely already felt that some exercises take a greater toll on your body than others. Running constantly, for example, can be very harsh on your knees and back. According to research in the Journal of Athletic Training, a good balance of low and high-impact exercise—maybe a jog here, a jaunty Peloton bike ride there—can strengthen bones and joints.

10 Take frequent breaks.

Research has shown that periodic break intervals throughout your workout will assist your body in burning fat. Chock this up as yet another reason to do some HIIT.

11 Go for a swim.

One of the best places to achieve a well-rounded workout without applying too much stress and strain to your bones and joints is in the pool. A good swimming routine will work just about every muscle in your body, from your shoulders all the way down to your calves, and leave you feeling more energized than ever.

12 7-9 hours of sleep at night.

Gripe and whine all you want, but, according to the National Sleep Foundation, adults between the ages of 26 and 64 need about 7 to 9 hours of sleep each night for maximum muscle recovery. (Getting your nightly eight-or-so hours will help boost brain function, too.) If you’re having trouble drifting off—and staying drifted off—be sure to bone up on the 70 Tips For Your Best Sleep Ever.

13 Play some tennis.

Playing doubles will not only boost your social game, but it’s a great way to boost cardiovascular function and tone your arms and legs.

14 Don’t forget about weights.

If you want to look positively built, adding muscle to your frame should be goal number one. But having a jacked figure isn’t just about looks. For every pound of muscle on your body, you burn about 6 calories per hour—just by doing nothing.

15 Protein in every meal.

When it comes to optimizing your diet for a beach bod, protein is far and away the most important nutrient. It helps build muscle fiber and boost post-workout muscle recovery, all while granting you essential energy. Eat lots of white meat chicken (it’s lower in fat than dark meat) and sockeye salmon (it’s loaded with heart-healthy Omega-3s).

16 Plan one meal per day around carbs.

But—as long as you’re working out often—you shouldn’t forgo carbs altogether. Just make sure to eat the healthy stuff: quinoa, oats, and whole wheat options wherever possible. For a primer, stock up on the 10 Carbs That Won’t Derail Your Six-Pack.

17 Plenty of fiber.

Fiber is a component of some carbohydrates that cannot be digested. It pushes through our system and cleans out along the way. As such, loading up on fiber will leave you feeling fuller for longer.

18 Ditch the cocktails.

One of the most sneaky culprits for weight gain: Cocktails. For starters, the alcohol itself is calorie-rich—and the calories are “empty,” or nurtitionaly useless, to boot. (A two-ounce pour of gin, for instance, can have nearly 150 calories.) Then, pile on juices, sugars, syrups—and there’s no way you’re having only one. These numbers add up.

19 Keep it consistent.

Consistency is key to getting washboard abs. And as your body ages, regaining momentum becomes more difficult. So start a consistent routine, and don’t stop. As Gregg Avedon, former model and certified personal trainer, says, “Ultimately, it’s not rocket science. be consistent and workout at least three times a week.”

20 Chest—Barbell Bench Press

Gripping a flat bar at shoulder-width, lower the bar to your chest, and push to the top. Shoot for ten reps. This will build strength and muscle definition all across your chest, and give you that enviable zipper look most guys crave. Just stay safe by making sure to keep a 90-degree angle in the middle of the movement between forearms and the upper arms.

21 Chest—Dumbbell Bench Press

Next, try the bench press with free weights. Do it on a flat bench, inclined bench, and a declined bench. The three separate movements will help you build muscle control and firm up stabilizers all across your pectoral region, ultimately leading to muscles with more definition. And for more ways to bulk up and hulk out, learn the 40 Best Exercises for Adding Muscle After 40.

22 Chest—Inverted Row

Similar to a pullup, but perhaps better described as a backwards pushup. Keep your body straight, and you’ll feel this one in your back muscles as well.

23 Chest—The Pushup

An oldie but goodie, the pushup, done right, will strengthen your arms, back, and core. But it primarily hits your chest. Don’t skip on this classic. Work your way up until you can do 5 sets of 20 reps with 10 seconds rest in between.

24 Back—2-Arm Dumbbell Row

Lean over two free weights. Keep your back straight, and feet shoulder-width apart. Grip the weights, pull toward your chest until your triceps are straight. Keep the load light and shoot for 4 sets of 12 reps, with just 5-10 seconds rest in between. This move will get you lats like mountains.

25 Back—Swiss Ball Hyperextension

Keep the ball right on your waist line, and your feet flat against a wall for stability. Push the ball out, and pull it back toward you. Do this 10 times. This inverse-crunch will have your lower back burning—and will also shred the lower section of your abs.

26 Back—Back Extension

As an alternative to the Swiss Ball Hyperextension, try this exercise to target your lower back. Most gyms have a dedicated machine for it, but, in the event yours doesn’t, here’s how to do it: Lie facedown on a hyperextension bench. Lean forward until you’re bent at a 90-degree angle—keeping your back straight the entire time—and return. That’s one rep. For increased resistance, grab a weighted plate. (You may see super-fit guys and gals pulling these moves off with 45-pound plates. To start, stick with a 10-pound one. You mitigate the risk on painful lower-back injury that way.)

27 Back—1-Arm Dumbbell Row

Rest one knee on a bench, kick your other foot out to the side (for stability), keep your back flat, raise the dumbbell to chest-level, and lower until your arm is entirely extended. That’s one rep. Do 4 sets of 12—on each side.

28 Arms—Arnold Press

This exercise targets a variety of muscle groups. The turning motion will help you hit all the muscles in your arms—biceps, triceps, and forearms—and the raising motion shreds your shoulders.

29 Arms—Standard Dumbbell Curl

This classic move is nothing special—and if you need us to walk you through it, get thee to a trainer, stat—but there are few ways to target your biceps better than this. To change things up, mix in a barbell to take the pressure off your stabilizers and focus directly on getting that enviable horseshoe look.

30 Arms—Dumbbell Circles

With this retro move, you get two-for-one: Use smaller weights and a high number of reps to tone your arms and shoulders.

31 Legs—This Leg Circuit

Start with 20 squats (try adding some weights), then 20 lunges, 20 standing calf raises, and 20 back leg lifts (each side). Take about 20 seconds rest in between each set and repeat this circuit 3 times.

32 Legs—Leg Curls

Don’t try to be heroic—just be conservative with the amount of weight. This exercise will target your hamstrings and gluts. Warning: be prepared to have trouble walking the next day.

33 Abs—Planks

Planks are easy to learn, and are a safe way to reduce back aches and improve posture. Get into a push-up position, then lower your body weight onto your forearms. Keep your back completely straight, and clench your core. Try to hold four a minute, then repeat three more times. As you build strength, add 10 seconds to each set.

34 Abs—Flutter Kicks

Lie on your back, raise your legs and slowly flutter your legs up and down, keeping them straight. You can also experiment with placing your hands under your tailbone or out on the floor at 45 degree angles, and with keeping your head flat or raising it in an almost crunch position. To do this safely, keep your lower back flat on the ground.

35 Abs—Leg Lifts

Lie on your back, and raise your straight legs up and down. To get the best workout, do this one slowly without allowing your feet to touch the ground. Experiment with open and closed legs.

36 Abs—Reverse Crunches

While on your back, bring your bent knees together to your chest, then lower them back down. Experiment with your head flat on the ground and raised in a crunch position.

37 Abs—30-Second Leg Pull In

This is almost the same as the reverse crunch, except this time, extend your legs out straight without touching the ground. While bending your knees, bring them to your chest, then extend out again.

38 Abs—Windshield Wipers

This exercise can be done with bent or extended legs. Lie on the ground, and lay your arms extended out on either side. Keep your upper leg at a 90 degree angle with your torso, and “wipe” them together slowly from side to side.

39 Abs—Alternating Superman

Lay on your front with your arms and legs extended in a Superman position, and make sure to keep your chest flat on the ground. Raise and lower your right arm and your left leg simultaneously, then alternate with the other arm and leg.

40 Abs—Clock Abs

While lying in the same position as leg lifts, raise your legs together. Then rotate your legs together in a clockwise circle. Rotate 10 times, then repeat in a counterclockwise circle. Keep your feet from touching the ground. And for more great fitness advice, Steal Michael B. Jordan’s Black Panther Workout.

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Simple Ways to Keep Your Body in Good Shape

Created: 10 July 2017 10 July 2017

Sculpting your body and getting in shape was tough, right? The bad news is, that was an easy task. Staying in shape is a whole different animal.

You know that person who seemingly doesn’t do anything to try to stay in shape? That person is doing every little thing to stay fit. They actually crave vegetables and fruits, and they live for another day filled with push-ups and weight lifting.

That person has acquired healthy habits and found the best ways possible to remain in shape. Don’t worry; you can do that too.

Walk every day

This might seem like obvious advice, but sometimes the most important pieces of advice are simple. Make walking a permanent part of your daily routine, and don’t just walk. Walk hard. Walk like you’re in a hurry. Pick a route with lots of trees and hills, and conquer it every day.

Wearing comfortable clothes and sneakers while walking is important, so don’t forget to equip yourself with clothes which will allow you to adapt to any temperature and weather.

Enjoy exercise

Some people dread being on a treadmill or lifting weights. The mere thought of sweating and working out disgusts them. If you’re one of those people, then you might want to consider changing your approach to exercise.

Don’t make the classic mistake; you don’t need to love working out. You need to love looking great. Imagine your ideal body every time you tie your shoelaces and keep the picture of it in your mind while you’re working out. Push yourself to the limit and learn to value your body. If you stop working out, you’ll probably gain fat. Remember – a workout a day keeps belly fat away.

Work and burn

Swim

Swimming is a complete and perfect exercise, but it’s underrated, unfortunately. If you don’t like sweating, but you do love a good cardio workout, then swimming is for you. The greatest thing about swimming is that water keeps you cool while your heart is working out.

As a bonus, swimming will make you more flexible, and it will also help you lower bad cholesterol. If you want to stay in shape, visit any local pool, go swimming, and make your core and muscles work.

Just keep swimming!

Don’t try every new diet

Not every person who’s in shape is on a special diet. Have you ever met a person who is in great shape and who is constantly trying out new and fancy diets? That’s right; you didn’t. Fit people don’t diet. Healthy eating is a part of their lifestyle, and they stick to it no matter what.

Supplementing a healthy diet is also important, and unless your doctor told you to avoid them, you should take quality supplements and vitamins while working out in order to stay in shape for a long time. If your body is deficient in vitamins and minerals, all your hard work will go to waste.

Sometimes, eating healthy is not possible, especially when you’re on a road trip or a vacation. Having a cheat day is great, but having a cheat week is not recommended. Supplement your diet while you’re vacationing and try to find a hotel with a gym.

If you have any kind of heart disease, check with your doctor what kind of swimming is good for you!

Eat healthy!

Plank

The plank is one of those exercises which you can do absolutely anywhere. It tightens the deepest core muscles, and it’s much more effective than squats and crunches. Whenever you can – plank. Straighten your legs, raise your body, don’t clench your buttocks, and hold for at least 30 seconds every time.

Yoga

Yoga is becoming increasingly popular, and for a good reason. It helps you become more aware of your posture, alignment, and movements. Former star footballer Ryan Giggs said that yoga helped prolong his professional career, and he played football for 24 years! If yoga was good enough for him, it’s certainly good enough for you.

You’re exercising because of you and you only. Never skip a workout and take good care of your body. After all, unless you’re a super crazy scientist, there’s a big chance that you don’t have a spare one.

Breathe and relax

Getting in shape is hard. But once you get there, maintaining your fit body isn’t all that much easier. Keeping up a strong and shredded physique involves more than intense workouts and a commitment to eating right. It’s a round-the-clock mindset of living lean.

But the good news is that it does not translate into a life of deprivation or trying to check off a laundry list of healthy living requirements. Instead, it involves leaning out all aspects of your life so that much of it runs on autopilot with the good habits dictating your daily actions and routines.

Here are 15 of the best lifelong behaviors for maintaining that lean body—and lean life.

Pete Williams is a N.A.S.M.-certified personal trainer, and the author or co-author of a number of books on performance and training.

1. Eat the same foods

Eating too much food causes weight gain. No surprise there. But so, too, does eating a lot of different foods, which leads to overeating, especially when you’re trying new sugary and salty foods. When you eat the same healthy foods 90% of the time, you’re in tune with portion size and less likely to eat junk.

2. Eat at home

When you eat at home, you control portion size and when you’re served. You also save money and time, and, of course, determine what you eat. You’re not limited to a menu. Eating out should be for special occasions, not daily life.

3. Train at dawn

When you train at 6 a.m. or earlier, you’re starting your day committed to living lean. You’ll likely eat a healthy breakfast, which along with the workout sets the tone for your energy levels all day. You’re also guaranteed to work out, unlike folks who schedule lunch or evening training only to have work or other commitments intervene.

4. Eat plenty of protein

Protein is vital to have with every meal because it builds and maintains muscles. Aim for 1g of protein per pound of bodyweight a day, and that should be spread out over five or six small meals. Don’t go overboard, though. Excess protein, especially from animal sources, has been linked to kidney stones.

5. Mix up your workouts

The best workout is the one you haven’t done. Your body adapts quickly and needs constant challenges. If you’re a gym rat, get out and do some running, cycling, or paddling. If you’re a runner, hit the weights or a CrossFit box. If you’ve never tried yoga or Pilates, it’s time to be flexible with your training—literally and figuratively.

6. Speed it up

Form is important. So is deep breathing through the diaphragm. But an effective workout is a fast, intense one. Alternate pushing and pulling movements in a circuit fashion so you won’t have to wait between sets. Keep moving and leave the smartphone in another room or secured in a locker to avoid distraction. If you need music, use a device that’s only a music player (yes, they still make those.)

7. Jump-start recovery

Whether you’ve just completed a triathlon or a routine strength workout, it’s important to refuel as soon as possible. The cells are screaming for nourishment, and the optimal window is the first 30 minutes. This need not be a big meal—a protein shake or even chocolate milk will do the trick.

8. Check your posture

Nothing contributes more to injuries than muscle imbalances and poor alignment brought about by sitting at computers all day. Stand up at least once an hour and stretch. Do some walking lunges or cobra poses. Practice pulling your shoulder blades back and down, as if bringing them toward your back pockets. Resetting your body once an hour is a reminder of your commitment to living lean.

9. Stay sober

Nothing derails your effort to stay shredded more than booze. Alcohol disrupts REM sleeps, packs on empty calories, increases the release of the stress hormone cortisol, and decreases protein synthesis for muscle fiber repair. Save the drinks for special occasions. Saturday night is not a special occasion.

10. Get wet

Drinking sufficient water is essential to getting lean and staying that way. Drinking enough water before, during, and after exercise can increase performance up to 25%. Drink ½ to 1oz of water per pound of bodyweight per day to maintain hydration.

11. Keep the fire burning

Eating five or six small meals a day keeps your body’s metabolism firing. If you don’t eat often, the most readily available substance for the body to consume is muscle—not fat. The body is resistant to fat loss and will turn to lean muscle first. Keep plenty of fuel in the tank so muscle is not consumed.

12. Leave home packing

To eat five or six times a day, it’s important not to get caught out and about with only poor food options. Keep your backpack, briefcase, office desk drawer, and car packed with nuts, seeds, fruit, beef jerky, and healthy energy bars. The only time fast food restaurants should solve an emergency is when there’s no other restroom.

13. Declutter your life

Leaning out your body and the rest of your life go hand in hand. Unload the clothes you no longer wear (probably because you’re so shredded they no longer fit). Give away books you’ve read or won’t read. Purge knick-knacks and duplicate tools and kitchen accessories. Digitize documents and photos from the pre-digital era. A lean body equals a lean life and vice versa.

14. Consider cord-cutting

You don’t have to give up cable, though it’s worth considering for the cost and time savings alone. Television viewing leads to mindless eating, cuts into sleep, and contributes to a sedentary lifestyle. Consider limiting viewing to weekends, an especially good household rule if you have kids. Keep the TV out of the bedroom, which should be used for only two things…

15. Get 7-8 hours of sleep

Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat. When you’re exhausted, your brain doesn’t know whether it’s sleep-deprived or starving for glucose, so it naturally craves sugar, which is what causes late-night cravings when you’re tired. Without adequate sleep, you’re sabotaging your efforts to live lean.

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Kareena Kapoor’s weight loss programs

Kareena Kapoor, the gorgeous Indian celebrity, is known for her fitness and acting in the tinsel town. If you want to lose weight, the sizzling diva fat burning tips will definitely help you in this regards. She is not only having beauty but also a perfect fitness and slim body on account of well planned workouts, strict diet regime and yoga. The Bollywood sensation has maintained her look due to discipline life, workouts and sensible diet plans. She has surprised everybody with her tremendous weight loss that seen in the movie Tashan in 2007. A number of people were guessing that it was due to crash diet and surgeries. But all these are baseless. Let’s know the journey of weight loss of the Bollywood sensation.

Role of diet for Kareena’s size zero

The curvaceous Bollywood queen didn’t inherit the size zero figure. In fact, she was flabby before 2007. It is due to Rujuta Diwekar, a Mumbai based celebrity dietician and nutritionist who shaped Kareena into slim and sexy diva. Under her strict dietary supervision, she became the heartthrob of millions who want to aspire weight loss, slim body, zero size figure and shedding of unwanted body fats. In fact, she becomes one of the fitness icons. Rujuta did a lot in giving of super and sexy look to Bebo considering the demands of her movies. To get the zero-size figure, she strictly adheres to soups, salads, yogurt, vitamins and minerals.

Kareena Kapoor diet for weight loss

Besides of cardio and yoga exercises, the Bollywood diva got a slim and zero size figure because of her diet plan and diet secrets. Diet plays a significant role in giving the slim look to the actress. She is an exclusively vegetarian and her diet chart as well as diet plan are designed by the renowned dietician Rujuta Diwekar. The choti Begum of Pataudi starts her day with fruit juice or milk. Her breakfast includes bread slices, milk and muesli and sometimes paranthas. Lunch comprises dal, chapatis and enough green salads. Her dinner is consisted of fresh vegetable soups, dal, and chapattis. In snacks, she takes nuts, fruits and soya milk. Her diet secrets suggest that one should eat food considering one’s physical activity.

Top diet tips by Kreeena Kapoor

  • One should to take simple yet healthy diet.
  • Don’t start your day with tea or coffee.
  • She likes to skip rice because of high calorific value.
  • Take adequate quantity of boiled water at least 8 glasses per day.
  • She loves foods but eats in moderation and eating in balance is the real mantra of fitness.
  • She likes to take moderate quantity of ghee in her paranthas that makes her active and fresh.
  • Coffee along with sugar helps her fresh and refresh.
  • Above all, she is thankful to her dietician Rujuta Diwekar for her diet plans and makes her slim. Under her guidance, she switched over to eating of fresh fruits, soups, salads, and fresh vegetables instead of pasta, paranthas, and cheese.
  • Take snack after every 2 hours.
  • Healthy attitude is good to be fit and healthy.
  • She advises her fans to eat healthy and do exercises.

Kareen Kapoor secrets for glowing skin

The choti Begum of Patudi believes that if you want to make your skin keep glowing, switch over to vegetarian. Non-vegetarian foods make you flabby and fat, she says. To make your skin refresh and rejuvenated, it is must to follow healthy eating and optimum exercises. The secrets of glowing skin are to take fresh juices, fresh vegetables, vegetable soups and diet suggested by her dietician. Drinks more and more quantity of water as it helps to flush out toxins from your body.

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Kareena Kapoor didn’t just take the world by storm when she proudly made maternity fashion the new ‘It’ thing and started a new trend — her journey of weight-loss post-pregnancy is no less an inspiration. Just like her different work-out looks, which keep surfacing on the web every now and then and get added to your outfit #inspo Pinterest board.

Incidentally, this isn’t the first time Kareena undertook a tremendous fitness challenge in life. Ten years ago, she introduced Indians to the concept of ‘size-zero’ in the film Tashan, where she rocked her killer abs. You may have loved it, or hated it — but it was definitely talked about a lot!

In conversation with Mid-Day, Kareena revealed interesting deets about her fitness regime, back then and how she wants to be her fittest self now, with the help of her trusted team — Rujuta Diwekar (nutritionist) and Namrata Purohit (trainer) along with her support-system, her #girlsquad.

“The size zero phase was a result of a combination of yoga and Rujuta’s meal plan. I was 68 kilos, and she brought me to down 48, which is when I gave that bikini shot for Tashan. I took up that project as a challenge. Adi told me, ‘You need to be super fit to be in this movie. Will you be able to do it?’ And I said, ‘Of course.” To which he said, ‘You’re quite a heavy girl.’ But I was determined. I was ready to challenge my genes, stand there in a bikini and show him that I can have amazing abs.”

Convenient as it is to discredit toil, naysayers were quick to dismiss her effort, attributing her svelte frame to starvation instead. Kapoor was amused when news of her surviving on orange juice hit headlines soon after.

Her look had fans and haters criticising her for being “too skinny” (seriously, when will body-shaming come to an end?) and there were all kinds of rumours about the unhealthy ways in which Kareena had slimmed down so drastically.

“I’d love to make this fact clear that I lost weight the right way. I’m a Kapoor with a Punjabi build. I can’t live without wholesome food and would not have been able to conceive, had I not eaten the way I did. Rujuta always had things sorted out for me, balancing the right amount of fat in my diet. I trusted her blindly, even when I was told to consume Parathas with ghee. Even today, I call her and tell her if I feel acidic after a string of late night commitments, or when travelling. Instead of prescribing medication, she’ll recommend I have a glass of chilled milk with gulkand (a sweet preserve of rose petals) in it. On other occasions, she’ll ask me to have water with kesar (saffron) to flush out toxins. Her methods work well for me.”

Cut to ten years — a husband and a child later — Kareena has already shed 12 kilos of her post-baby body with a combination of power yoga, pilates and a wholesome diet curated by Rujuta. Everybody knew that losing all that weight as fast as it was 10 years ago isn’t feasible.

“Not only had I had a child, it had also been 10 years since Tashan released. Namrata made me repeat that journey even though . I had child-bearing hips and gained a lot of weight. But, she merely asked me to believe in her. She was set to change my body,” said Kareena.

If you’re thinking it takes a rigorous routine involving spending hours at the gym for that toned bod, Kareena is here to break that myth for you. She confessed to literally spending only 55 minutes in the pilates studio.

“She always tells me, three-hour workouts are not needed. Even on the days that I’m not up to exercising, she’ll ask me take a two-day break. I’m not the kind who’ll train at 10pm after a shoot. I’d rather go home, eat, and sleep. When your body is exhausted, it’s also the sleep that will help you lose weight. Maybe I won’t have six-pack abs, but as long as I have a smashing body, I don’t need to be in the gym for three hours. For the past 15 years, I’ve trained in the gym for no more than one hour. I have a life outside of it.”

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Got any other excuse for letting the weighing scale tip to its right? No? We thought so.

By Gurmeet Kaur

Hey, Ladies!

A healthy body is everyone’s dream; a dream that some have achieved, some are dreaming of achieving and some are striving hard to achieve it. While a lot of us drool over Kareena Kapoor’s perfect body, we don’t really know what it takes to achieve it. Losing weight is one aspect, but, achieving a size zero body is one step higher. So, all my lovely IMBB readers, today, I have brought you an effective list of tips and tricks to rock that dreamy size zero body.

Read on to know them.

1. Where are You on the Scale?

The first and most essential step is to know your base ground. Knowing where you are starting from is a quintessential step in the journey of achieving a size zero body. Keep a close check on your current measurements as these will be the relative value of comparison for future references of weight calculation. Celebrities are known to have kept a regular chart of BMI index counts, body weight counts, height counts as they play a vital role.

2. Careful Calorie Count:

More than often, we think that counting calories need to be taken care of only while working out. Keeping a count of calories is equally important during intake of food. The process of burning twice the calories that we have consumed is the key to achieving the size zero dream. The most reputed health professionals who have assisted celebrities like Kareena Kapoor have recommended the consumption of 500-600 calories a day as an ideal intake.

3. Water is your Best Friend!

We all know water makes up 70 percent of our body and yet, we all ignore the quantity of water intake. Intake of fresh water at regular intervals has worked wonders for celebrities in satiating their food cravings and also to meet usual fluid requirements of their body. While targeting for a size zero body, it becomes extremely important to take an ample amount of water everyday. You can also increase fluid intake by including coconut water, juices and soups.

4. A Targeted Gym Regime:

Ladies! There is a huge difference between working out and targeted working out. While a casual workout tones up your body, a targeted workout is a secret for achieving your dreams. Remember Kareena’s 100 Surya namaskar regime? A size zero body is a result of a well-designed gym regime, so it will be highly recommended that you convey your aspirations to your gym trainer so that they know, plan and train you accordingly.

5. Say No to Fizz!

Irrespective of what the celebrities say while endorsing advertisements of soft drinks, you have to keep in mind that aerated drinks are only going to take you miles away from your dream of size zero body. Aerated drinks are not only high in sugar content but also, the fizz fills your stomach with air. Such a sudden shot of sugar causes imbalances in your body and instantly nullifies the effect of your past workouts.

6. Choose Mother Nature!

Just like our mothers always gave us the food that is right and healthy for us, similarly, mother nature is the reason for the growth of vegetables which not only make us lean and strong but, also help us in weight loss. Green vegetables go a long way with us to get a perfect size zero body by being an abundant source of nutrition. All the nutrient requirements i.e. vitamins, proteins etc can be easily met with the different choices available.

7. Piled up Fat:

Lovelies, we need to know that our current workout burns calories, yes, but, if our intake of calories is equal to calories we are burning, we are going nowhere! Size zero body greatly involves the removal of excess fat from our body which can only be achieved if we burn out all the piled up fat. It is a strict recommendation to avoid saturated fatty foods, fried edibles or quick cooking packages.

8. Junk is Flunk!

If you are dreaming and working for a perfect size zero body, shield your food intake from junk food. It is a delicious monster that takes your health downhill and does not let you be anywhere near your size zero dream. An immediate shot of calories with no nutrition in store for you, that is what junk food provides. Instead, replace all the cravings of junk food with healthy and yummy organic alternatives. Don’t let your taste buds fail your dream of wearing size S!

9. Dairy everyday!

While dairy products are considered healthy and enriching for our body, it is crucial to know how much of it do we really need and in what variation. Dairy products which are high on fat contents do not prove to be beneficial for size zero regimes. A toned variant of milk can greatly help cut down those extra fat content. Instead of butter and cheese, consuming buttermilk and curd is wiser and contributes to satisfying the hunger pangs!

10. Be on your Toes!

Yes, you read it right! Be on your toes all the time. We consider it normal to work out rigorously at the gym and spend the rest of the day sedentary or with minimal physical movement. So, here are few quick tips which will help you cover an extra mile faster in achieving a size zero body. Now, you know why Ileana D’Cruz is so often spotted walking across city roads! If they can, why not we! Take stairs instead of elevators, walk down to the market for grocery shopping, take multiple rounds to your terrace climbing two stairs at a time, play a game or two of badminton or any sport you like etc.

Most importantly, a size zero body is not just a physical achievement, it is a proof of the unfailing determination of mind and an example of staying focused. For once in life, we own our bodies a whopping transformation. Don’t we? All the best ladies, may we fit in Size S at least once! 😀

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Healthy Weight Loss Tricks That Transform Your Body Fast

We’ve all been there: A big event or vacation is mere weeks away, and the goal of getting in shape just hasn’t happened. And while you can’t lose a pants size or develop six-pack abs overnight, there are some tweaks you can make to your daily routine that will quickly help you look your best.

By now, everyone knows that crash diets don’t work (and some are downright dangerous). But the good news is, some of the “get into shape quickly” tips actually work. Use these tips and tricks to see a noticeable difference.

The difference between weight loss and fat loss

There’s more than one type of weight loss. | Rostislav Sedlacek/iStock/Getty Images

By now, you’ve probably heard that the scale is not an effective measure of your progress. Muscle weighs more than fat, and building muscle often makes you look slimmer, despite what the scale says. So if you’re trying to slim down, focus more on the way your clothes fit than what the scale says.

Consider these ideas as a healthy jump start to quickly lose a few pounds.

1. Avoid salty high-processed foods

Fast food French fries are delicious — but loaded with sodium. | Quadxeon/iStock/Getty Images

If you want to transform your body, say no to high calorie processed foods. Even if you keep your calories low, a meal from a drive thru has enough additives and sodium to cause some serious bloat. Plus, these foods can zap your energy and leave you too fatigued to exercise.

2. Make a pitcher of Jillian Michaels’ detox water

Detox water works in a pinch, but you shouldn’t rely on it for long-term weight loss. | HBO

If anyone understands weight loss, it’s celebrity trainer Jillian Michaels. Her detox water is simply a mixture of 64 ounces of filtered water, lemon juice, natural cranberry juice, and dandelion tea. Drink 64 ounces of her diet drink for seven days and you can lose up to five pounds of water weight.

It’s important to note that Jillian doesn’t recommend using this as a cleanse — this detox water is meant to be consumed with a healthy diet.

3. Eat breakfast like a king (or queen) and dinner like a pauper

Indulge in a hearty breakfast and a sensible dinner. | Bhofack2/iStock/Getty Images

Late night eating can be detrimental to any diet, and research has shown that people who eat their largest meals later in the day have a harder time losing weight than people who eat their heaviest meals earlier in the day.

The body digests food more slowly at night, so go for something like a chicken salad with healthy fats (like avocado and olive oil) to keep you full and send you off to a sound slumber.

4. Say no to soda and alcohol

Nix these drinks — your gut will appreciate it. | Naikon/iStock/Getty Images

Your weekly wine and cola habit can be part of your healthy lifestyle (in moderation), but for fast weight loss, you’re going to have to say goodbye. Cutting out soda helps you instantly cut calories and banish bloat — and since the carbonation can trick your body into thinking you’re full and lead to overeating later, you’ll be doing yourself a big favor.

If you’re a drinker, cutting out alcohol permanently isn’t a feasible solution. But since your frequent happy hour habit can wreak havoc on your weight loss, bid the bottle a temporary adieu.

5. Exercise with weights AND do cardio

Cardio itself won’t be enough to tone your body. | Halfpoint/iStock/Getty Images Plus

Everyone has an opinion on which exercise method works best, and it seems as if there is a never-ending battle between cardio and weights. Cardio torches calories, and lifting weights builds fat-burning muscle. For best results, do both.

6. Try a challenging exercise you’ve never done before

Pick up your gym’s class schedule and try something new. | Dolgachov/iStock/Getty Images

Since humans are creatures of habit, it’s natural to gravitate toward the same treadmill or pilates class you’ve been going to for years. But if you want new results, try something new, and make it intense. You might decide you hate Bikram Yoga, CrossFit, or Zumba after a month, but you just might love it — and either way, you’ll notice a difference.

7. Prioritize sleep

Getting a good night’s rest will keep you fit. | Marjot/iStock/Getty Images Plus

A study at Columbia University showed that people who sleep less than seven hours per night gain more weight over time and struggle to slim down. As if that wasn’t reason enough to go to bed earlier, getting enough rest also curbs your late night snacking and leaves you feeling refreshed, which will really help your workouts. Getting enough sleep is just as important as eating right and exercising.

Should You Change Your Diet Based On Your Body Type? The Body Type Diet Says Yes…

What is your body type? Are you an ectomorph, mesomorph, or endomorph?

What?! You don’t know? Neither did I.

It turns out that most people are a combination of body types. Also, exercise and nutrition can alter your body type, so you actually have some control over it.

Let’s take a look at the body types.

The Body Types

In the 1940s, psychologist William Sheldon coined the three body types or somatotypes: ectomorphic, mesomorphic, and endomorphic. These categories are not just physique shapes… they have biochemical and metabolic differences.

The concept is that knowing where your body stores fat enables you to eat accordingly. Also, being aware of which foods your body metabolizes best helps you determine what you should be eating.

That seems reasonable enough…

The Ectomorph Body Type

Ectomorphs have small bone structure, are thin, have fast metabolisms, and tolerate carbohydrates well. They have long limbs and narrow shoulders.

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If you’re like me, you have Ectomorph Envy… because they can eat a lot without gaining weight. However, they might need to diet as their metabolism slows with age.

If you are an ectomorph, you will do well on high-carb, low-fat eating plans. More on eating rules later.

The Mesomorph Body Type

Our mesomorph friends are those with medium bone structure. Mesomorphs build muscle easily.

If you are a mesomorph, you have a higher percentage of muscles than of body fat. The fat you have is evenly distributed.

As for diet, you do best with a mix of proteins, carbs, and fat.

The Endomorph Body Type

Endomorphs are less active, have larger bone structure, and higher body and fat mass with less muscle.

If you’re an endomorph, your excess calories are probably stored as fat. You should eat lean fats and protein because you do not tolerate carbs well.

Combo Body Types

Many people are a combination of these body types… so don’t feel out of place if you seem to have characteristics of more than one type.

An example of a combination of body types is the ecto-endomorph… who has a thinner upper body and stores fat in his/her hip area (pear shape).

Endo-ectomorphs, conversely, carry fat in their upper body and have thin hips, legs, and thighs (apple shape).

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How to Determine Which Body Type(s) You Have

You don’t have to rely on staring at yourself in the mirror and analyzing your physique to figure out what body type you have…

Here’s an easy and quick test that will reveal your body type(s)!

What You Should Eat Based On Your Body Type

The Ectomorph Diet

As an ectomorph, your food percentages should be 25% protein, 55% carbs, and 20% fat.

You’re allowed to eat starchy carbs, so enjoy some oats, potatoes, sweet potatoes, brown rice, and quinoa. You can also eat a big serving of pasta and metabolize it easily. You are so lucky!

But remember that the aforementioned unrefined carbs are healthier, so pasta once a week is probably enough.

Some fruits that are perfect for ectos are peaches, papaya, mangoes, bananas, pineapple, and avocados.

Broccoli, carrots, cauliflower, Brussels sprouts, and beets are good veggies for you. Ectos are encouraged to consume healthy fats… so if you cook your veggies, you should do so in coconut oil or ghee (clarified butter).

Proteins that are good for ectomorphs include eggs, chicken, and red meat. Protein shakes are also suggested for ectos by bodybuilding sites.

Fun fact: Bodybuilding sites talk a great deal about body types, offer specific workouts for the types, and provide meal plans for each body type. Their readers invest a great deal of time into taking care of their bodies, so the fact that they embrace body type diets seems like a good endorsement for the eating plans.

Back to ectos. Your snacks should be healthy and full of nutrients… so help yourself to a handful of nuts or seeds, or eat some nut butters.

Here are some more ideas about how an ectomorph should eat.

The Mesomorph Diet

If you are a mesomorph, your food percentage should be 30% protein, 40% carb, and 30% fat. You are advised to eat low-fat proteins like fish, beans, lentils, Greek yogurt, eggs, and white meat.

You’ll do well eating whole grains and fats. Grains like oatmeal, brown rice, and quinoa are the healthiest. These satisfy your body’s need for fiber while making you feel full.

The most nutritious fats for mesomorphs are avocado, coconut, olive oils, and nuts and seeds.

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You need to consume plenty of fruits and veggies. Keep in mind that the skin has lots of nutrients.

Also, fresh produce is healthiest. Canned fruit is normally full of sodium and sugar.

Processed fruits are also sugar-ridden and/or salt-laden. Always check labels because food analysis is tricky!

Whole products have antioxidants and phytochemicals that keep your immune system healthy and aid in muscle repair. Always try to eat unprocessed food.

Click here for a mesomorph eating plan.

The Endomorph Diet

If you’re an endomorph, you need to eat healthy fats and watch your carbohydrate intake. Your diet should be 35% protein, 25% carbs, and 40% fat.

Low-fat dairy, poultry, fish—especially fatty fish—olive oil, canola oil, avocado oil, eggs, and non-tropical nuts (almonds, hazelnuts, and walnuts) are all good proteins for endos.

Your carbs should come largely from fruits (more than grains). Most fruits are great for endomorphs, with the exception of melons and pineapple (due to the high sugar content).

Dried beans and legumes like kidney beans, chickpeas, and lentils are good for endomorphs (and all of us).

When selecting veggies, choose the non-starchy ones: broccoli, cauliflower, and celery. Sweet potatoes, yams, carrots, and corn are a bit starchy, but are healthy and okay for you to consume.

The best grains for endos are whole-wheat or whole-grain cereal or bread.

Endomorphs are carbohydrate and insulin sensitive… so try to avoid sugar and white flour (which breaks down into sugar when digested).

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Empty-calorie foods, those that are caloric but not nutritious, should not be eaten often. These include white bread and rice, soft drinks, sports drinks, energy drinks, pasta (unless whole wheat), bagels, candies, baked goods, alcohol, high-fat cooking oils (palm and coconut), refined cereals, processed or fried foods, cream, ice cream, whipped cream, high-sodium foods, and red meats.

Some of those are BIG sacrifices, so it’s okay to cheat on occasion.

Click here for some tips about endomorph eating.

General Dieting Pointers

Whether you try the Body Type Diet or not, have a look at these general rules for losing weight.

You may know some of these, but perhaps you’ll find a new trick:

  • Drink lots of water, especially before meals.
  • Use a small plate so you put less food on it.
  • Minimize sugar intake (so obvious, yet so difficult).
  • Try not to eat too much starch.
  • Don’t drink soda or fruit drinks (so much sugar!).
  • Limit alcohol consumption.
  • Eat whole, unprocessed foods.
  • Eat 80% of your meal and then wait 10 minutes to see if you’re still hungry before finishing. (No one wants that too full to breathe feeling after a large meal.)
  • Load up on veggies and fruits first.
  • Eat slowly.
  • Stay active. (This can be low-impact activity or exercise, like walking for 15-20 minutes a day.)
  • Get enough sleep.

The Most Important Diet Tip

Don’t diet! Change your eating habits and lifestyle to incorporate more healthy foods, and consume less unhealthy ones.

Eating right is a lifestyle change. When you are ready to commit to fueling your body with what it needs, you will be able to stick to a nutritious eating plan.

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It’s not about deprivation. Eating a variety of foods that are good for you is like caring for your teeth, your skin, your hair, etc. Love your body and treat it well.

Nurture yourself and you can reward yourself with a little treat each day.

Eating healthfully is the best way to lose weight, grow old gracefully, avoid illnesses, and look great!

There’s a lot of biology backing up the Body Type Diet, so it can’t hurt to give it a try if you’re so inclined. Some people report feeling more energetic when eating in accordance with their body type.

Consider speaking to your doctor or a nutritionist to make sure your eating plan meets your nutritional needs.

There’s One Big Problem With The Body Type Diet…

Like I mentioned above, many people are a mix of several body types.

And unfortunately, you can’t really “mix & match” foods from different diets…

It just won’t work the same.

In fact, this is a bigger problem with diets generally…

They’re restrictive.

They aren’t personalized.

And they set you up for failure.

So if you’d like to take the guesswork out of it…

And do something that’s been proven to help everyone improve their health, mood, and lose some weight while you’re at it…

Then try doing this every night before bed.

It takes a few seconds, and literally ANYONE can do it…

(It’s not a workout, exercise, or really physical at all)…

And yet it’s been scientifically proven to help you burn more calories while you sleep, AND decrease cravings the next day.

Here’s what it is:

How to Properly Go Down on Women

Thousands of articles masterfully lay out tips and tricks for proper blow jobs. But there is not nearly enough information out there about how to give women great head… and certainly not enough people doing it.

IT IS A TRAVESTY AND IT ENDS NOW. Consider this Cunnilingus 101, where you are about to learn how to go down on a woman like a champion.

Honor foreplay and give lots of compliments

Do not pull her pants off and go right for the main event. Turning her on beforehand is a must — so kiss her, run your fingers and tongue along her torso and inner thighs, tell her how hot she is, how good she tastes, how delicious she smells. Whatever her body hair situation is, bask in it.

A woman who feels self-conscious while your face is in her crotch is not going to have an orgasm. So it’s your job to encourage her to relax — and to ensure she feels every bit of the beauty she is.

Communication is (always) key

To give great head, you have to ask your partner what they want. Vaginas are not some one-size-licks-all kind of situation. Different women want different things. Of course there are basic rules (and we’ll get to those in a minute) — but you have got to ask what she’s into.

She might be shy about it, so watch for other cues like moans and body language. If she likes what you’re doing down there, keep doing whatever that thing is until she says to do something else (or stops making all that noise).

Let’s hear it for the clitoris!

The clit is the bug right at the top of the vulva. It looks like a rosebud — and touching it while you penetrate her with your fingers is probably the most direct way to get her off. The clit is the ultimate pleasure powerhouse for women. When in doubt, keep your mouth and tongue on the clitoris. This is your safe space.

The G-spot is fun (but not for everyone)

The G-spot is just behind the pubic bone, about 2in inside the vagina. If you put your pointer and middle fingers inside and make a “come hither” motion, you’ll feel a walnut-sized, textured patch of skin. Bingo. Gently add pressure with slowly massaged circles over the G-spot while also pressing against the front of her pubis bone with your chin, lips or fingers from your other hand.

If you are stimulating her G-spot and she doesn’t like penetration (of any kind) during oral, she will not come. Watch for her reactions to gauge whether she’s into it. Pressing harder against you and saying words like yes? Good signs. Squirming away from you or pushing your hand away? Bad. Don’t take it personally if G-spot stimulation isn’t her bag — just move onto something else.

Use your whole tongue

Giving a woman head is not a tip-of-the-tongue exercise. Use your whole tongue to stimulate both sides of her labia at once. Run it up and down her folds and watch her reactions. Press it against her pubis. Put it inside her and close your mouth over her clit.

Change positions

Missionary is not the only position for giving a woman head. If she’s up for it, have her sit on your face while you lie on your back — this allows her to control the bumping and grinding and you can rest assured she’s finding a rhythm that works.

Get yourself a finger vibe

Sometimes, you want to get creative and that’s OK. When I say “finger vibe,” I’m not talking about a vibe your stick to your finger — I mean a small, palm-sized vibe you can utilize when you want to change it up. The vibe goes great with a little G-spot stimulation from your fingers and just kind of get us there when the going gets tough.

This here is an advanced move and I commend you who have the cojones to pull this one out of your bag of tricks.

Get your teeth out of this business

A vagina is not chewing gum. It does not want to be nibbled. Now is not the time for sweet bites.

No.

You keep your tongue on the clit and your teeth tucked behind your lips where they belong. It’s a vagina, not a rack of baby back ribs.

Let’s talk later, babe

Dirty talk is amazing, don’t get me wrong. But not during the actual act of cunnilingus. If you want to know if something is working, you can ask before or after. DURING, you need to just pay attention to vocal cues and body language.

If you’re not sure about whatever it is you’re doing, do this: stay on her clit with your tongue. Move it in consistent, counterclockwise circles. Make sure there is a lot of pressure so she feels it. Thaaaat’s it.

Keep it consistent

Once something is working, we mostly want you to just keep on doing it until we have an orgasm. It’s totally OK to try a couple of different circular motions, zigzags, etc. to see what your lady enjoys. But once you hit a stride, just keep going. We like to concentrate on that working sensation — and love to feel the pressure of a building orgasm. This isn’t a good time to interrupt with some new move you want to try out.

Do not stop until you are FINISHED

When she has an orgasm, you will know. Under no circumstances are you to try to move onto sex until you’re finished with the task at hand — ahem, mouth. Of course, if she’s over it and isn’t going to climax (hey, it happens) then, yeah, do the sex. If she’s pulling you up toward her face, she is done having you down there. Throw her a bone.

Otherwise, you finish the job you started so everyone can have a lovely, orgasmic experience. Can I get an amen?

How to have a great body

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