Archive | Building Muscle

Building Muscle – How to Build Up Your Biceps In a Short Period of Time

Building muscle is hard work but it also depends on the genetic structure of the body. Some people seem to build muscle in no time, while others need month after month to see any positive result. Biceps are perhaps the most widely used judging tool in people’s hands to determine the progress of your work out. A few exercises are designed specifically for this muscle group and if we do these exercises systematically with concentration and dedication, you can surely have an eighteen-inch bicep within a very short period.

To get strong and big biceps, you need to lift heavy weights at low repetitions, anything from 2 to 8, depending on the exercise. The most effective form of arm training and build big biceps is pre exhausted training. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.

• USE STRAIGHT BAR: Use a straight weight bar with a light amount of weight on it and curl the bar to your chest. Hold the weight for about 1 second and then release the weight back down only half the speed that you brought it up. Take a 40 second break than repeat it 4 times.

• USE HORIZONTAL BAR: Grab a fixed horizontal bar with your palms facing you and leave 4-7 inches of space between them. Lift your self up until your chin is level or over the bar than bring your self down half the speed that you came up. Take a 40 second break and repeat this 4 times.

• USE DUMBBELL: Take a set of dumbbells with a decent amount of weight. Turn your hands so your thumbs are up. You bring the weights up just like you have done with the straight bar curls. Take a 40 second break and for 4 times!

Bicep curls using dumbbell can be performed, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support. Slowly lifts the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.

Biceps are one of the smaller muscles in your body so don’t over do them. Give them a lot of rest and that is how you build your biceps! The biceps should be worked out once every 4 to 5 days and no more.


• Warm up by using a light set of dumbbells.

• Control the weight at all times.

• Perform all repetitions (reps) s to failure. This means performing the exercise until you cannot lift anymore weight.

• Do not arch your back or swing the weight up.

• Do not lock out your arms at the bottom of the curl.

In order to get big biceps, you need to eat a lots of protein (meat, eggs and fish) rich food. Protein is what makes up your muscles, and you need a lot of it for building muscle. Eat as much protein as you can; your body needs to have an excess of calories each day before you can start to build muscle. Make sure to have a protein drink or a good meal after your biceps workout. Enough rest and good food is necessary for building muscles.

Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardiovascular workouts to 1-2 per week.

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Michael Vick’s Workouts and Diet to Return to the NFL Revealed!

Despite his legal troubles, Michael Vick is an amazing athlete. He was one of the most explosive and exciting players in the NFL. After spending nearly two years in prison and out of football, he has returned to a serious workout routine to regain his explosive speed, amazing endurance, and overall incredible athletic ability. His workout is a combination of a great lifting routine, interval training, and a healthy diet.

Vick’s Workouts

He performs cardio workouts such as running, swimming, and high intensity interval training to boost metabolism and increase endurance. He also does things like obstacle courses, parachute sprints, and agility workouts. You can simulate these workouts with a treadmill or stationary bike. Even when you aren’t doing cardio, it is advisable to start your lifting days with a few minutes of biking to get your muscles warmed up and your body primed to lift.

Bodyweight workouts such as push ups, pull ups, dips, mountain climbers, burpees, and crunches are added after cardio exercises. These workouts are performed in sets of 20 – 40 to boost results and combine raw strength with muscular endurance. Stretching is also vitally important, as it improves circulation and helps elongate and strength muscles.

Weight training is the centerpiece of any workout plan. With a barbell, the basic pattern of 3 sets of 5 squats, bench press, overhead press, and power cleans will help you build muscle and develop explosive power. You should try to lift three times per week and add in a session of deadlifting (1 set of 5) once per week. Take adequate rest between sets and make sure that on days you are not working out you truly rest – recovery is just as important as working out!


A good diet is fundamental to building a strong body. You should be eating between 1 and 1.5 grams of protein per pound of bodyweight. Protein can be found in many foods such as red meat, chicken, tuna, and nuts. Eat lots of leafy greens such as spinach and arugula. A steady serving of fruits will give you the natural sugars and amino acids your body needs. Protein shakes can help supplement your regular protein intake and provide you with a boost to energy and metabolism.

If you’re serious about attaining a Michael Vick-like body, then other supplements, particularly nitric oxide should be considered. Not only does Nitric Oxide help boost bloodflow to muscles, but it gives your muscles exactly what they need to lift more, generate more power, heal faster, and grow larger. Nitric Oxide has been linked to dramatic improvements in muscular mass and strength. 

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Is Glutamine Really Necessary For Muscle Growth?

Have you spent much time in a Health Food store browsing through all of the muscle building supplements? If you have, you may have been overwhelmed by all the different types of supplements and all the brand names which claim to work wonders for your muscle gaining efforts. One supplement in particular which has received much publicity is glutamine. Spend some time in the gym listening to the weightlifters and bodybuilders chat about their favorite techniques and supplements, and sooner or later you’ll hear someone mention glutamine. You may be told that this supplement is extremely helpful in growing your muscles, and you may even be told that it is essential for any muscle building at all. Do you really need glutamine supplements for your body building program?

Glutamine is the most abundant amino acid in the body. (Amino acids are the building blocks of protein.) That much is true. But what about actual supplementation? The major reason that glutamine is believed to help muscle is that studies proved it beneficial in trauma patients. Studies have shown that muscle loss can be reduced in patients with severe trauma such as in the case of burn victims or AIDS patients. The problem is that this kind of stress cannot be automatically compared to the kind of stress your body undergoes during exercise. While there may be certain situations in which such a supplement would be helpful, glutamine supplementation is probably not necessary in the majority of cases. Don’t forget that the supplement companies themselves provide much of the hype that surrounds these products. Always remember to stick with the essentials of progressive resistance training and increasing your calories, however popular a bodybuilding supplement may be.

Why do bodybuilding supplements like glutamine sell so well? They do well because bodybuilders, like most people, prefer to look for a seemingly magical product that promises immediate results. Unfortunately, so many people in our society have become accustomed to looking for shortcuts and short term gratification. It’s particularly sad when you consider that learning how to gain weight naturally is not as difficult as it may seem. The real magic pill is combining the right knowledge (weight gain diet plus proper workout routines) with determination. The beginner must understand that weight gain, like most worthwhile goals, requires diligence over the long term.

If you’re feeling discouraged, consider the following. Most great things in life are not accomplished with one incredible act. On the contrary, both our successes and failures in life almost always come from the accumulation of small choices over time. You will accomplish more working out a few times a week than you will in one super long workout. Whatever you choose, keep the long term in mind and rest assured that living your dreams tomorrow, in both bodybuilding and beyond, are well worth the price you pay today.

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Build Muscle Mass – 3 Key Ingredients to Building Lean Muscle Mass Quickly

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

Copyright 2006 Richard Knight

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Bodybuilding Diet – 9 Step Checklist to Build Muscle Fast

Creating an effective bodybuilding diet is the most essential aspect of any muscle building plan. Even if you have the best weight lifting routine known to mankind, you can forget about putting on size, you can absolutely forget about adding muscle mass if you fail to consistently follow a high quality diet plan. So hit the back button now if you’re not serious about eating to gain muscle…

…Still here? Good.

Now I’ll continue by laying out the 9 steps you must follow to guarantee your bodybuilding diet plan is on on-point. No extras. No frivolous BS. Just integrate these simple steps into you muscle building plan, forget about all the distracting details that you can find on the vast abyss that is the Internet; then simply add water and watch your muscles blow up like balloons.

  1. Choose Your Goal. More specifically, decide on your short-term goal. Many of you reading this may want to lose fat while gaining muscle, but you will see significantly more rapid results if you focus on one goal at a time. From this point on, I am assuming your goal is to gain muscle mass.
  2. Calculate Your Caloric Needs. If you remember one fact from this bodybuilding diet article, then make sure you remember this: You must consume more calories than your body burns per day if you want to gain muscle. As a starting point, consume 18 calories per pound of your bodyweight (i.e. total calories = 18 x bodyweight in lbs). You may very well need to eat more or less than this, but remember it’s an estimate.
  3. Calculate Protein Intake. Your muscles need protein to physically increase your muscle mass. Consume 1.0 – 1.5 grams of protein per pound of your bodyweight (i.e. grams of protein = 1.0 x bodyweight in lbs). To figure out how many calories this is, multiply your daily protein intake (in grams) by 4.
  4. Calculate Fat Intake. Dietary fat plays a vital role in a laundry list of body functions, related to both general health, energy and muscle building. So don’t skimp on it – And FYI, eating fatty foods does not equate to being fat. Start by eating 30% of your calories from fat. To convert calories of fat into grams of fat, divide your daily fat intake (in calories) by 9.
  5. Calculate Carb Intake. Carbohydrates give you energy, but technically, your body doesn’t even need them to survive (which is why we calculate carb intake last). But just because your body doesn’t need carbs, it doesn’t mean that you shouldn’t have any. Okay, so now to calculating: You know how many total calories you need per day; and you also know how many of those calories will come from protein as well as how many will come from fat. So, to find the number of calories from carbs that you should eat per day, simply subtract protein calories and fat calories from total calories. In mathematical terms, that’s: Calories from carbs = total calories – (protein calories + fat calories). To convert calories of carbs into grams of carbs, divide your daily carb intake (in calories) by 4.
  6. Eat Pre- & Post-Workout. Be sure to eat meals before and after your workout. Pre-workout nutrition fuels your muscles and provides your body with energy for the ensuing workout. In simple terms, post-workout nutrition halts catabolism (the breakdown of muscle caused by weight training) and triggers anabolism (the building/re-building of muscle). For pre-workout nutrition, eat 0.25 grams of protein per pound of bodyweight as well as 0.25 grams of carbs per pound of bodyweight. For post-workout nutrition, eat 0.25 grams of protein per pound of bodyweight and between 0.25-0.5 grams of carbs per pound of bodyweight. Fats are optional for both meals. These meals can be solid, “regular” meals; or they can be liquid meals, using weight lifting supplements such as whey protein and dextrose.
  7. Foods to Eat. I am a proponent of flexible dieting. It’s much more productive to eat foods that you enjoy eating; restricting so-called “unhealthy” foods from your diet will make you less successful in the long term, and you’ll constantly be grumpy. That said, you can’t eat candy and junk food all day long without expecting to gain some hefty lard rolls on your pouch. Eating too much junk and greasy foods makes you fat because it produces a surplus of calories. So what to eat then? A large portion of your food should be common sense “healthy” foods, but never deprive yourself of a food you crave – Assuming you follow this one condition: Make sure you still hit your caloric requirements (step 2), protein intake (step 3), fat intake (step 4) and carbohydrate intake (step 5).
  8. Drink Water. Water is a true life force. Everything and everyone needs it. And you, in your muscle building pursuits, need a lot of it. Although it varies between people, and there are many factors that can influence your optimal water intake requirements, most people should try to drink about 1 gallon per day of high quality H20.
  9. Test & Modify. Put it into practice. Don’t expect for your bodybuilding diet plan to work like a charm the first time around. You’ll likely have to adjust the total calories up or down until you strike a balance. Aim for a steady rate of lean weight gain. On average, pure beginners can expect about 1-2 pounds per week (although a portion of this will be water weight). Check the mirror or take pictures; drop the calories if you start to resemble the Michelin Man. More experienced lifters will be should aim for a slower rate of weight gain (unless you want to be a fat blob) since it is more difficult to build muscle after the beginner stage.

Now take the relatively little time needed now to implement these directions and create a bodybuilding diet that actually works! Seriously. It takes a maximum of 20 minutes, but it will guarantee success in the years to come. It’s the best time investment you can make.

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The Best Punching Bag Workouts to Get Ripped

Working out with a punching bag, is one of the best kinds of workouts you can do. It will increase your strength, agility, and stamina. It meshes together cardio and weight training all in one. It’s an absolute killer on your muscles and great for your heart. Here is a great routine to try out, while you train on your punching bag.

Top Heavy Bag Workouts

The good thing about a heavy bag, is its heavy. It allows you to work your muscles and build strength up. Hitting the bag constantly will work your lungs and heart. Follow this workout, to get you into fighting shape

Hard Jabs

Reps: 10 each arm, with no rest in between

Hit the bag with a hard jab, alternate arms after each jab.


Reps: 10 each knee, with no rest in between

Hold the bag in a Muay Thai clinch, and drive your knee into the bag, do one leg at a time.


Reps: 10 each arm, with no rest in between

Hit the bag with hooks, alternate arms after each hook, throw hooks as fast as you can with good form.

High Kicks

Reps: 10 each leg, with no rest in between

Kick the bag with high kicks around the stomach and head area. Step back and kick.


Reps: 10 each arm, with no rest in between

Continuously uppercut the bag.

Low Kicks

Reps: 10 each leg, with no rest in between

Hit the bag with kicks, lower body shots are what you should aim for.

Punching bag workouts are a lot more fun than hitting up a cardio machine. How do you think fighters get in shape so easily, they use their entire body and use all their muscles. By hitting a heavy bag on a regular basis, you will force your body to become a fat burning machine. So buy a hanging or freestanding bag and get to sweating.

The reason why these workouts burn so much more fat than regular workouts, is because it is high intensity and you have resistance. Combining the two makes for a high interval, high intensity workout. These types of workouts raise your metabolism and it makes your body burn more calories throughout the day.

Normal workouts only burn calories during the workout. This is why fighters are a lot more condition and a lot more lean, than other types of athletes.

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How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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How to Get a Ripped Chest in 6 Weeks

The pectorial (chest) muscle is one of the largest and most utilized muscles in the human body. It is important to build strong chest muscles not just for bodybuilders but for people who workout recreationally. All of the muscles in the body work together simultaneously, therefore you want to build them up together to avoid uneven muscle sizes.

The best way to get a ripped chest is to take in at least 1 gram of protein per lb of body weight a day. This ensures the proper nutrients to your sore exhausted muscles. Try to eat lots of fruits and vegetables as they help to transport nutrients and give you more energy. Make sure you eat enough carbs to enable long hard workouts, but eat too much and it will turn into unwanted fat. Chicken tuna and other lean meats are great sources of protein, almonds and pecans are high in protein and low in fat.

If you are looking for a ripped chest it is essential to do push ups. This exercise will not make you huge but it will tone and harden your chest muscles fast. Try to do at least 100 push ups a day and do more reps every few days. Make sure to train your back as well, this makes the chest look bigger and allows the chest muscles to grow faster.

It is important to follow a workout program that teaches you the fundamentals of working out and shows you the right exercise to perform in order to blast your muscles. Workout programs also come with nutritional guides, these are essential to follow in order to gain lean muscle without any fat.

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TT Bodyweight 1000 Workout

The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. You must be able to complete the 500 challenge first, before you attempt the 1000 challenge.

After the 500 workout, use the following progressions to get up 1000 repetitions:

The Bodyweight 250:

  • 30 Jumping Jacks or Jump Rope
  • 20 Close Grip Pushups
  • 10 Jumps
  • 10 Pull-ups
  • 40 Squats
  • 25 Pushups
  • 20 Walking Lunges (10 reps per side)
  • 15 Underhand Inverted Rows
  • 30 Bicycle Crunches (15 reps per side)
  • 25 Squats
  • 25 Jumping Jacks or Jump Rope

The Bodyweight 501

  • 100 Jumping Jacks or Jump Rope
  • 25 Close-Grip Pushups
  • 15 Jumps
  • 15 Pull-ups
  • 50 Squats
  • 51 Pushups
  • 40 Walking Lunges (20 reps per side)
  • 30 Underhand Inverted Rows
  • 60 Bicycle Crunches (30 reps per side)
  • 15 Chin-ups
  • 50 Squats
  • 50 Jumping Jacks or Jump Rope

The Bodyweight 750

  • 100 Jumping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 20 Jumps
  • 20 Pull-ups
  • 75 Squats
  • 25 Stick ups
  • 50 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 40 Underhand Inverted Rows
  • 25 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 20 Chin-ups
  • 50 Mountain Climbers (25 per side)
  • 50 Squats
  • 100 Jumping Jacks or Jump Rope

The Bodyweight 1000

  • 100 Juping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 25 Jumps
  • 25 Pull-ups
  • 100 Squats
  • 25 Stick Ups
  • 50 Bicycle Crunches (25 reps per side)
  • 100 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 50 Underhand Inverted Rows
  • 50 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 50 Decline Pushups
  • 25 Overhand Inverted Rows
  • 50 Mountain Climbers (25 reps per side)
  • 50 Squats
  • 25 Chin-ups
  • 100 Jumping Jacks or Jump Rope

Lets go over a few exercises that you may not be familiar with:


  • Stand with your feet slightly wider than shoulder width apart. Tighten your abs and glutes. Push your hips back as if you were sitting back in a chair.
  • Bend your knees. Do not let your lower back round. In fact, keep your chest out and back as straight as possible. Keep going as low as you can.
  • From this position, push with your glutes, hamstrings, and quadriceps to return to starting position.

Stability Ball Leg Curl

  • Lie on your back. Place the soles of your feet on a stability ball. Tighten your abs and contract your glutes. Lift your hips off the floor. Keep your abs and hamstrings tight as you slowly curl the ball back towards your hips while in the bridge position.
  • Pause and slowly return the ball to starting position.

Mountain Climbers

  • Start off in the top position of the pushup. Contract your abdominals. Pick one foot off the floor, and bring the knee up to your chest. Bring your leg back, and repeat with the other leg.
  • Do not let your hips sag or rotate.

Stick Up

  • Stand with your feet about 6 inches away from a wall. Lean back so that your butt, upper back, and head is against the wall. Place your hands against the wall over your head.
  • Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
  • Keep the elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between your shoulder blades and shoulder muscles.
  • From this bottom position, slowly slide your arms against the wall until they are straight up above your head. Repeat.

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Reduce Fat To Stay Fit

“It’s not so much about looking good as it is about feeling good, really good; feeling the rush of adrenalin after a kick-boxing class; feeling tired but satisfied after a long, hectic day,” says an acclaimed model. She has a whole lot of friends who are as health-conscious, figure-conscious and beauty-conscious as she is. She claims that even if she weren’t a model she would still be the way she was because she likes staying slim and fit. So, let’s find out if she’s in earnest.

Since how long have you been like this? Slim, fit and gorgeous?

Actually, right from my school days. My parents have always been very health-conscious. They always encouraged me to stay slim. In fact I remember my dad used to say – you eat nutritious, you live lore. Mom never stacked the shelves with chips or junk food, or the fridge with soft drinks. It was always fruits, healthy snacks and coconut water.

What is more important to focus on? Food or exercise?

I think it is a balance of both. If you only go on a diet you’ll lose weight but you’ll fail to firm up your muscles. I do not believe in going on crash diets. They only result in tremendous water loss. On the other hand if you only exercise and not eat properly, you’ll lose a lot of weight but you won’t look healthy. You’ll just end up looking pale and sickly.

What is your regular diet?

I love food. And I like to see a lot of colour on my plate. I begin my day with cereals, soya milk, vitamins, fruits and my glass of milk. By midday, I have another fruit; during lunch, I have a little bit of carbs, oe else I get my rye bread, some protein-chicken, or fish. Sometimes I even have lentils or vegetables; and lots of salad. Evening’s it is coconut milk, dry fruits and fruit. I am actually a fruits person. Dinner comprises nice, healthy chicken soup, salads and vegetables.

What do you do when you go out to eat or on holiday?

Oh! I can be very tiresome. When I’m eating out I drive the person who serves me absolutely mad. I’m very careful about how much oil is going inside me. It’s normally always steamed or beaked dishes I order for. I ask for a lot of salad dressing on the side and bore him to death with my ‘please, less oil please’. I’m not one who would go out in the night to have a burger or a pizza. When I’m on a holiday I allow myself a little liberty and let go.

What does letting go mean?

Oh well! Having ice creams and stuff like that at the weirdest hours possible. Chinese food at four in the morning; it almost sits in my stomach. I have a terrific sweet tooth. I love chocolates. Actually I need to check myself only on that front.

Do you have a tendency to easily put on weight?

Oh yes! I always have to keep a strict watch over my weight. I come to know about those extra pounds when clothes do not fit the way they should. But as soon as that happens, I work my heart out. Thankfully, it’s never been very difficult for me to get back in shape.

What kind of an exercise pattern do you follow?

Well, I’m an early-riser. I get up at six in the morning; go for yoga twice a week which lasts one and a half hours. The remaining days of week, I work out at the gym. I also go for dance classes but that is not to lose weight; that’s just for recreation. I also go for kick-boxing at least thrice a week. And I carry my own food and water wherever I go.

What would you do if you were a full-time working girl?

Ah! I guess that would be very difficult. I don’t know how on earth would I have the time to exercise but I would definitely carry my own food – a chicken or a sandwich out of rye or whole wheat bread.

What do you think is the key to good health?

Actually, the most important thing is to find out what suits your body best. If you cannot take care of yourself, you can never take care of others. You have to chalk out a balanced diet. I have my carbs early in the morning so that I can work it out during the day. I have conditioned myself in a way that I don’t crave for anything. One can follow any form of exercise; there are no hard and fast rules about that. The times I do not exercise, I am a complete couch potato. I get lethargic. When I can’t exercise, I just run up the flight of stairs to my apartment. I stay on the 7th floor. I think it is also important to read about nutrition. This way you’ll know what is good and what isn’t. Exercise and diet, together will get your fat percentage down and help you tone up.

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