Draw Your Thoughts

Before we invented language, we communicated and thought in images. But for many centuries, words have been our primary way to communicate. And that’s why we also think in words. When I think, I talk to myself. And when I take notes, I also talk to myself.

“Create a chapter about drawing your thoughts,” is what I wrote in my notebook when I came up with the idea for this chapter. I find that fascinating. One of the best-known thinkers of all time, thought visually.

Now, we don’t have to become this great at drawing, but I think we can still learn something. Drawing frees your mind from the constant verbalization. I started drawing the images for my blog posts over a year ago. My drawing skills haven’t improved, but my articles have. And one of the reasons is that I take time to think about how I can visually share my idea. I want readers to immediately “get” what I’m trying to share in the article by looking at my drawings.

That’s why I think a lot about visualizing an idea. Sometimes I draw a graph, sometimes I emphasize a sentence or word, and I even make simple cartoons. After I make the drawing, I often edit my article to make my idea clearer. And some articles even start with a drawing.

It’s All in The Mind- A Short Motivational Story

There was a boy who was born with a severe physical disability One of his legs was so weak, that he had to have a brace on it. At first, he was not at all bothered by this handicap. But when he started going to school, he became dejected. He could not run; he could not climb trees; he could not play games like all the other boys.

Sensing his depression, his father decided to take the boy to a famous temple in a distant town. It was said that when people prayed at the temple, miracles happened to them. It was also said that the handicapped people who went there, could throw away their braces and crutches and walk freely. They were healed completely.

Father and son set out on a pilgrimage to the temple. They entered the shrine, and offered fervent prayers for the boy’s leg to be healed. Suddenly, the boy sensed a wonderful feeling of warmth within his heart. He felt that he had been truly healed. He opened his eyes and rose to his feet. He glanced at his leg – but it was as withered as ever.

“It’s no use being here,” he said to his father. “Let us go. God has not heard our prayer.”

As he neared the temple gates, he had a wonderful sensation. He felt as if a great hand passed over him, and he cried out, “Father, Father! You were right! I am healed! I am healed!”

Startled, the father looked at his leg – and saw no sign of healing. The brace was very much in place.

“Father, God has not taken away the brace on my leg,” the son explained. “But He has taken away the brace on my mind! I no longer feel handicapped. I no longer feel an inferiority complex.”

NATALIA KUZNETSOVA – A Slim Thin Girl Became Bodybuilder

Natalia Kuznetsova, Weight-Lifter, Russia

When Natalia was 14 years old then she was thin and weighing 40 kilograms. She started weight-lifting by changing the diet to gain weight. After some time her body changed. She is also known as Lady Hulk. Recently, she joined the FIBO (Germany), the world’s largest fitness show. She is 27 years old now. See images of Nataliya Kuznetsova

World’s Haviest Female Lifter

Natalia Kuznetsova inspires women to fitness. She is also the world’s haviest weight-lifter. In normal days, weighs 114 kilograms and 90 kilograms during the competition, their biceps are 20 inches and thai is more than 30 inches. Her name has many records.

Regular four-five zyming hours

Nataliya Kuznetsova do gyming for about four to five hours a day. Her name is a record of taking squads (280 kg), bench press (175 kg) and dead lift (240 kg). Her diet contains carbohydrate products made from wheat, like rice. For protein, she also consumes protein powder with regular diet.

Over 500,000 followers on social media

Natalia is famous as the Musals Godess on social media. There are more than 5 lakhs followers on social media, including 4.3 lakhs on Instagram. Negative comments are also given to the social media about their body fitness, but she do not pay attention.

Forward Bending-Always Follow the Right Ways

When you are bending forward, you must keep the following points in mind.

Hinge at the Hips:

Right way

For a healthy forward bend, you must use a forward hinge at the hips with a straight lower back. The length of the back ought to be maintained all through the bend. Such a bend does not affect any disc anywhere in the spine. The discs remain decompressed and are not under any strain.

Wrong way

Wrong bending can be a threat to the back but a healthy bend at the hips is a beneficial exercise for the muscles of the back as they get a healthy stretch. Such a bend brings muscles that run along the length of the spine into action. This keeps the back aligned rather than rounded. As these muscles strengthen, the hamstrings get a healthy stretch and tone.

Soft Knees:

We are taught to bend our knees to preserve our backs. This does preserve the back as it does not round. However, it stresses the knees and reduces the opportunity for the hamstrings to stretch and for the back muscles to strengthen.

In general, you must avoid bending forward with the knees bent too much as this can put undue pressure on the knee joints. You can bend knees for lifting heavy objects or when the back is injured or in pain.

Bent knees also facilitate a hinge at the hip for those with tight hamstrings. In such cases, tight hamstrings pull the sitting bones (to which they are attached) down. This forces the pelvis to tip backward. Bent knees ease the demand on the tight hamstrings and facilitate the hinge forward at the hips.

Reverse Walking And It’s Benefits

Whenever you encounter a difficult situation, ‘take a step back’. So goes an oft-repeated advice. Good advice. Taking that step back boosts your capability to deal with tough times. In fact, actual, physical backward locomotion is proving to be a powerful trigger to mobilise physiological resources for better health, that is, better blood sugar control in diabetics, balanced hormones and a stronger immunity.

Benefits of reverse walking

  • Better cardio-respiratory fitness

At a given pace, an athlete can increase the heart rate to 156 beats per minute with backward walking as compared to 106 beats with forward walking. This develops endurance and eventually helps reduce elevated blood pressure. The heart and the lungs get a better workout too with this form of exercise.

  • Increased energy expenditure

Walking backward burns several times more calories than jogging. Muscle (electromyographical) activity of the lower extremities is greater in backward versus forward walking, which suggests that at a similar pace, you can expend more energy in a shorter period of time.

  • Increased metabolism

The leg muscles work in a different manner when you reverse walk, activating an otherwise sluggish metabolism. Backward walking technically triggers a concentric contraction (shortening) of your quadriceps (front thigh muscles). This type of contraction is a metabolically expensive movement, which means it burns a lot more calories compared to eccentric movement (lengthening) of the thigh muscles, involved in walking forward.

  • Better brain and balance

Walking backward is a neurobic activity that causes new neural connections to grow in your brain. This happens because reverse walking involves one or more of your senses in a novel context. Since you cannot see what you are walking into, the other senses sharpen to protect you. It brings better balance, meaning that the vision and the hearing power increase too. It engages your attention and breaks a routine activity in an unexpected way.

  • Rehabilitation of Lower Extremities – Hips, Lower Back, Knees

You can benefit from working out in reverse even if you are recovering from certain knee or leg injuries, as it puts less stress on the knee joints. Backward travel is unmatched for those who suffer from muscle injuries of thehip, the groin, the hamstrings or the lower back, and can also work for those undergoing post- surgical knee joint rehabilitation.

When you walk backward, the front of your foot strikes the floor first as compared to the heel, unlike in regular walking. Since the direction of the force on the knee joint is reversed, it may help anyone who experiences pain ascending or descending the stairs or hills, or anyone who undergoes pain when performing lunges or squats.

YOGA -‘How We Do’ Is More Important Than ‘What We Do’

Yoga is all about being constantly mindful of how you are doing it and feeling the positive effects on the body. The awareness that comes with such practices has to be with us round the clock. The following points should be kept in mind.

Postures with Alignment

There should be optimal aligning of bones, supported with strong balanced muscles to prevent wear and tear of joints. Each posture prescribed is described with detailed alignments. Be very careful to follow the alignments.

Strength over Flexibility

Flexibility that cannot be supported by strength should not be aimed for. Even if you are extremely flexible, you may not have the muscle strength to get into certain postures and may end up injuring yourself.


When we push too hard while exercising, we tend to hold our breathing. This brings in rigidity rather than stability, and stiffness rather than suppleness. There is also an increased risk of injury.

Less Is More

Never overdo or go beyond the range of safe movements. Progress slowly and steadily; motivate yourself as you move from success to success. Be generous to yourself by moving within your personal pain-free range.

हनुमान जयंती (Lord Hanumaan’s Birthday )

अतुलितबलधामं हेमशैलाभदेहं दनुजवनकृशानुं ज्ञानिनामग्रगण्यम |

सकलगुणनिधानं वानराणामधीशं रघुपतिप्रियभक्तं वातात्मजं नमामि ||

अतुल बल के स्वामी, सोने के पर्वत के समान कांति युक्त शरीर वाले, दैत्य रूपी वन के लिए अग्नि रूप वाले |

ज्ञानियों में सबसे आगे, जिनमें संपूर्ण गुणों का वास है, उन वानरों के स्वामी, श्री रघुनाथ जी के प्रिय भक्त पवन पुत्र को मेरा प्रणाम||

(Owners of Atul Force, having a branched body similar to the mountain of gold, the fire form for the monster-like forest.
At the forefront of the enlightened ones, in which the entire property is inhabited, the devotees of the Apes, the devout devotees of Shri Raghunath ji, air son to me.)

Reflection Takes Time

All of us are living busy life. And sometimes you have no time for thinking. When thinking is not a priority, make it one. If you don’t, you’ll end up like me a few years ago. I didn’t reflect on anything between 2013 and 2016. Result? suddenly, I felt overwhelmed and didn’t know what to do with my life.

I had a true internal crisis on my hands. Since I had no idea what to do, I started reading more books. And I noticed that many smart and happy people kept journals. They also reflected more on their life. More specifically, they reflected on the things they learned, mistakes they made, and the goals they achieved.

When I started daily journaling, I began with writing my own autobiography. It’s not meant for publication. It’s meant for reflection and learning. If you don’t know what to write about—write your life story. I’m sure you’ll learn more about yourself with every paragraph you write.

I journal and make sure to read my notes once a week. That’s all I mean when I talk about reflecting. I do it for three reasons:

  • It helps me to find out my mistakes, so I can avoid them in the future.
  • It helps me to value my progress when I read my past achievements.
  • To get my thoughts in order so I can second guess myself. That helps me to make better decisions.

In short, I journal and reflect because it’s useful.

Thank you for reading.

Challenges that people face during Meditation

These are three common challenges that people face during meditation and suggestions for dealing with them.


It’s extremely typical for people new to meditation to get bored after just a minute or two. Time seems to go on for an eternity! But think of all the things you do in life that take five minutes. Waiting at the doctor’s office. Waiting for a bus or train. Waiting in traffic. Waiting for the show to begin. Waiting to fall asleep. Waiting is a part of our life. The more you can train your brain to be calm in this state, the better! This is ideal practice. And when you practice every day, you find soon that it’s not boring at all. It actually feels incredibly nice. Which, again, helps everything you do in life.


This is different from boredom. With frustration, you get angry that you’re wasting your time. That you know this is never going to work and you should just go do something else. But you’ve seen the studies. You know the amazing, proven results that come with meditation. So hang in there. Give it time. It’s worth it.


After the first few sessions of meditating, you may find yourself getting impatient for results. You crave that Zen-like state of bliss you’ve heard people talking about. You want to be able to sit for twenty minutes and experience an amazing virtual vacation from life. You want to know why you’re still stuck in a beginner state. Again, hang in there. People who learn to bike start out wobbly. That’s normal! Toddlers are wobbly as they learn how to walk. Take it one step at a time. You’ll get a little better each day.

Thanks for reading.

Update Your New Body weight loss Version in Body19.4 in summer

Hello Friends, The topic Body19.4 is very interesting to understand. It means the new version for your body in the summer starting from month of april. We can call it weight loss version of your body.

In summer, it is very easy to burn your extra fat by doing some following exercises because sweat comes more in hot weather.

  • Warming up
  • Running /walking
  • Push ups
  • Stretching
  • Yoga
  • Warming up

Before starting running, we need to warm up our body in summer also. There is a less requirement to warm up in hot days. But we must warm up by doing easy exercises like breathing exercise, stretching etc. Stop it when your body is ready to run.

  • Running

Running is the most crucial exercise to burn your body fat. It helps to upgrade your body version. If you warmed up your body properly, you can run easily. If not, you have to run with walking. The main purpose is to sweat out your body. If you can’t run for long then stop and start walking for 2 min. Again run, repeat this as you can.

  • Push ups

After running, you need to breath for 10 min to relax. Now you start doing push ups. You should do push ups in 3 -sets. You will do 15 push ups in each set. It will tone your muscles and give strength also. This push ups exercise will help you to update your weight loss version of your body.

  • Stretching Exercise

After sweating out of your body, you must stretch you body. It helps to prevent injuries and gives flexibility to your body. It increases your limits and gives you more energy.

  • Yoga

After doing intense exercise, you must do yoga exercise for relaxing. Do the breathing exercises in yoga. It will help to restore your energy and make you more positive.

By repeating these exercises for each day, you give a new look to your body. It can say that your body will upgrade into a new version.

Get ready to update your body version in summer.

Thank you for reading.

गर्मियों में सेहत का ध्यान कैसे रखें? (Summer Fighter )

गर्मी में शरीर को तरल पदार्थों की ज्यादा जरुरत होती है| इससे शरीर का तापमान नियंत्रित रहता है| लू के साथ ही कई मुश्किलों से बचाता है|इसके लिए बेल, नारियल-नींबू पानी, फालसे का शरबत व कैरी का पना ले सकते हैं|ये पाचन को मजबूत करते हैं |हाई ब्लड प्रेशर कोलेस्ट्रॉल नियंत्रित रखते हैं |इससे शरीर में हीमोग्लोबिन बढ़ता है |

  • बेल का शरबत

बेल को तोड़ कर उसका गूदा निकाल लें | इसके बाद एक बड़े बर्तन में बेल का गूदा और पानी मिलाकर करीब 1 घंटे के लिए रख दें| भीगने के बाद गूदे को अच्छी तरह मैशर की सहायता से मैश कर लें| रेशे और बीज निकल जाएं| उसके बाद जूस को छलनी से छान लें |छाने हुए जूस में स्वादानुसार चीनी डालकर मिला लें और आवश्यकता के अनुसार आइस क्यूब डाल लें | इसे सर्व करें| इसे मिक्सी जूसर में भी बनाए जा सकता है|

  • नींबू-नारियल पानी

सबसे पहले नारियल पानी को फ्रिज में रखकर ठंडा कर लें| इसके बाद मिक्सर जार में एक नींबू का रस, चीनी व गुड़ का बूरा, एक चम्मच शहद, पुदीने की पत्तियां और बर्फ डालकर इसे अच्छे से मिक्स कर लें | इसके बाद उसमें नारियल पानी मिलाएं और करीब 30 मिनट तक मिक्सी को चलाएं| अब इसे गिलास में डाल कर ऊपर से बर्फ के तीन चार टुकड़े डालकर ठंडा ठंडा सर्व करें|

  • फालसे का शरबत

फालसा गर्मियों का फल है| यह शरीर को भी ठंडा रखता है| करीब 1 लीटर पानी एक पतीले में डालकर उसमें तीन चार चम्मच शक्कर डालें| शक्कर के घूमने तक पकाएं| फालसे को धोकर पानी में डाल दें और ढक दें | आधे घंटे बाद इसे गैस से उतार दें | दो-तीन घंटे बाद फालसे को हाथ से मसलने या ब्लेंड कर छान लें| काला नमक भी मिला सकते हैं| उसके बाद आइस क्यूब डालकर सर्व करें|

  • कैरी(कच्चा आम)का पना

कैरी को छीलकर बारीक काट लें | कुकर में एक कप पानी, अदरक डालकर उबालें| मिक्सी में पुदीने के पत्तों के साथ पीसें और पैन में पिसा गुड़ और वह मसाले डालकर हल्की आंच पर 15 मिनट पकाएं| इसके बाद इसे कांच की बोतल में भरकर रखें| जब पीना हो तो एक चौथाई शरबत में तीन चौथाई पानी व बर्फ डालकर सर्व करें|

10 Health and Fitness Tips always keep in mind

1. धरती पर पानी अमृत के समान है । पानी हमारे body को detoxify करने में काफी मदद करता है । इसलिए कोशिस करे की आप पानी प्रचूर मात्रा में पिए । पानी की मात्रा अवस्था के अनुसार ज्यादा कम हो सकती है । लेकिन चिकित्सको के अनुसार एक स्वस्थ इंसान को 10-15 ग्लास पानी पीना अनिवार्य है ।

2. खड़े -खड़े पानी पीने से घुटनों में दर्द की बीमारी (pain in knees) होती है इसलिए खाना पीना बैठ कर करना चाहिए।

3. ज्यादा ठंडा पानी न पिए इससे आपके ह्रदय और पाचन शक्ति पर बुरा असर पड़ता है । इसलिए अगर सम्भव हो तो हल्का गर्म पानी पिए अन्यथा सामान्य पानी का ही उपयोग करे ।

4. सुबह उठते ही कम से कम दो ग्लास सामान्य पानी पिए । रात में तांबे के बर्तन में रखा हुआ पानी सुबह के समय में पीना बहुत ही उपयोगी है ।

5. खाना खाने से आधा घंटा पहले पानी पीएं और भोजन के एक घंटा बाद पानी का सेवन करें। सोने से पूर्व भी एक गिलास पानी पीना चाहिए।

6. पानी कभी भी अधिक मात्रा में एक साथ न पीएं। बेहतर होगा घूंट-घूंट कर पानी पीएं

7. भोजन के बीच में पानी पीने से पाचन तंत्र में गड़बड़ हो सकती है।

8. नींद की मात्रा व गुणवत्ता पर ध्यान देना जरुरी है रात्रि में सोने का अधिकतम समय सीमा 10-11 और सुबह 4-5 के बीच होनी चाहिए । इस तरीके आप 6-7 घंटे की नींद आराम से maintain कर सकते है । 6-7 घंटे की नींद का अंतराल होना हमारे स्वास्थ्य के लिए बहुत ही जरुरी हैं।

9. कभी भी बेड से सीधे न उठें। पहले साइड में करवट लें, फिर बैठें और उसके बाद उठें।

10. पेट के बल सोने से बचना चाहिए,पीठ के बल सोएं अथवा बाये या दायें करवट सोये

Understanding the Importance Of Time

When they say, Time is Money – this is what they mean.

Imagine there is a bank that credits your account each morning with $ 86,400.

It carries over no balance from day to day. Every evening the bank deletes whatever part of the balance you failed to use during the day. What would you do? Draw out every cent, of course!

Each of us has such a bank. Its name is TIME.

Every morning, it credits you with 86,400 seconds. Every night it writes off, as lost, whatever of this you have failed to invest to good purpose. It carries over no balance. It allows no overdraft.

Each day it opens a new account for you. Each night it burns the remains of the day. If you fail to use the day’s deposits, the loss is yours.

There is no going back. There is no drawing against the ‘tomorrow’. You must live in the present on today’s deposits. Invest it to get from it the utmost in health, happiness, and success! The clock is running in a grade.

· To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby.

· To realize the value of ONE WEEK, ask the editor of a weekly newspaper.

· To realize the value of ONE HOUR, ask the lovers who are waiting to meet.

· To realize the value of ONE MINUTE, ask a person who missed the train.

· To realize the value of ONE SECOND, ask a person who just avoided an accident.

Treasure every moment that you have! And reassure it more because you shared it with someone special, special enough to spend your time.

Remember that time waits for no one. Yesterday is history. Tomorrow is mystery. Today is a gift. That’s why it’s called the present!

Thank you for reading.

“Does God exist? “-a short story.

Dear friends, when you have doubt on existence of God, read this short story.

A man went to a barber shop to have his hair and his beard cut as always. He started to have a good conversation with the barber who attended him. They talked about so many things and various subjects. suddenly, they touched the subject of God.

The barber said: “Look man , I don’t believe that God exists as you say so.”

Why do you say that?” asked the client.

“Well, it’s so easy, you just must go out in the street to realize that God does not exist. Oh, tell me, if God existed, would there be so many sick people? Would there be abandoned children?

If God existed, there would be no suffering nor pain. I can’t think of a God who permits these things.

The man stopped for a moment thinking but he didn’t want to respond to prevent an argument.

The barber finished his job and the client went out of the shop. Just after he left the barber shop he saw a man in the street with a long hair and beard (it seems that it had been a long time since he had his cut and he looked so untidy).

Then the client again entered the barber shop and he said to the barber: “Know what? Barbers do not exist.”

“How come they don’t exist?”, asked the barber. “Well I am here and I am a barber.”

“No!”–the client exclaimed. “They don’t exist because if they did there would be no people with long hair and beard like that man who walks in the street.”

“Ah, barbers do exist, what happens is that people do not come to me.”

“Exactly!”- affirmed the client.

“That’s the point. GOD does exist, what happens is people don’t go to Him and do not look for Him that’s why there’s so much pain and suffering in the world.”

What about you? Do you believe that God exists?

Top 7 Simple Body Weight Exercise at Home for Beginner

You don’t need to go to a gym to lose those extra pounds and to look fit. Neither do you require any equipment. Do this simple beginner body weight circuit, and you will see a difference. How to do it: Do this workout as a circuit and complete, for each exercise, the given number of repetitions, without resting. You can rest for 2 minutes once you have completed one set of each exercise. Then repeat one to two more times, the entire circuit. The exercise routine includes:

1. 20 bodyweight squats

2. 20 walking/side lunges

3. 15 push ups

4. 10 hip raises

5. 15-30second plank

6. 8-12 Floor Y-T-I Raises

7. 10 dumbbell rows (use a gallon milk jug instead)

Exercise No. 1: Bodyweight Squat

Spread your feet apart a little wider than the width of your shoulder and stand as tall as it’s possible for you. At the shoulder level, straighten your arms in front of your body and hold them together making them parallel to the floor. For the entire movement, keep your body straight, with your lower back very slightly arched. Then brace your abs and lower the body as much as you can by pushing back the hips and by bending the knees. Pause for a few second and then push yourself back to start position. This is one repetition. Repeat it 15-20 times.

Exercise No. 2: Lunges

This is one of the best exercises to do for your glutes and thighs.

Stand straight, keeping your feet together, shoulders back and head up. Hands should be placed on the hips (if holding kettle bells or dumbbells keep your hands on your sides). Face forward and choose a place to keep your eyes focused while performing the exercise.

Now, take a lunge, with your first leg, forward (big lunge). Bend the forward leg at a 90-degree angle, while keeping your thigh parallel to the ground. Bend the back leg also at a 90-degree angle, with your back knee almost touching the ground. Keep your body as still and controlled as it’s possible.

With your front leg, push yourself back up while pushing off with your front heel till you stand straight with feet together. Repeat this with the other leg as well.

Walking lunge: Do a normal lunge. Keep your feet together and lunge forward with your other leg again, so you continue walking in a forward motion.

Side lunge: lunge out to the side while keeping your entire body weight on the heel of your lunging legs. Keep the other leg straight and by using the lunging leg heel and push your body back up.

It’s very important to do lunge properly, to avoid strain on your joints.

If you are unable to do the lunges or the body weight squats properly yet, then it’s absolutely fine to place your hand on a support for balancing.

For body weight squats, think as if you are sitting back in a chair. If you are able to sit in a chair, and then stand up immediately without leaning forward, you are balanced.

For lunges, you should keep your eyes in front, and your upper body should be completely vertical.

Exercise No. 3: Incline Push-up

Assume you are in a push-up position, but instead of placing your hands on the floor, you need to place your hands on a raised surface—like a bench or a box, or you can use the steps of the stairs.

Keep your body straight so it forms a straight line (from your head to your ankles). Then lower the body, keeping it stiff, unless your upper arms “dip” below the elbows. Pause for a few seconds and then quickly push yourself again to the start position. (The higher you place your hands, the easier the exercise becomes—you could also lean against the wall if you want to.) If you find this incline push-up too easy, then you can do it the “old-fashioned” way i.e. keep your hands on the floor. Repeat it 12 to 15.

Exercise No. 4: Hip Raise

Lie down with your knees bent and back on the floor and keep your feet flat on the floor. Place your arms out, at a 45 degrees angle, to your sides, with your palms facing upwards. Now try making your tummy skinny (as much as it’s possible) and then hold it there—this will give you a tight core—while keeping your breathing normal. This is your starting position. Keep your core tight as much as you can, squeeze your gluteus and then raise your hips. Make sure your body is forming a straight line from shoulders to knees. Pause for about 5 seconds—keeping your glutes squeezed tightly—then slowly lower your body back to the start position. Repeat it 10 times.

Exercise No. 5: Side Plank

Lie down on your right side, keeping your knees straight. Support your upper body on your right forearm and elbow, which should be in line with your right shoulder. The left hand should be placed on your left hip. Try to make your stomach as skinny as you can and then hold it that way, this will give you a tight core. Raise your hips to make your body form a straight line from your shoulders to your ankles. Keeping your core tight and hold your body in this position for about 15 to 30 seconds. Change side and repeat.

Modified Side Plank-

If you find side plank difficult, hold for 5 seconds then rest for about five seconds, and repeat (make it a total of 15 seconds). Each time while doing this exercise; try to hold a bit longer, so you are able to reach your thirty-second goal.

If you still find it hard to do, bend the knees at 90 degrees and as you do the exercise, let your lower legs rest on the floor.

Exercise No. 6: Floor Y-T-I Raises

This exercise is a combination of three moves. You will have to repeat each exercise 8-12 times, one after the other, do not rest.

Repeat 8-12 times Floor Y raise, followed by 8-12 reps of Floor T raise, followed by 8-12 reps of Floor I raise.

Floor Y Raise

Lie on the floor with your face down, arms resting on the floor. Your arms should be straight, at a 30-degree angle to your body, so they form a “Y.” Your palms should face each other so the thumbs of your hand point up.

Floor T Raise

This will be performed just like Y raise, only you have to move your arms. Keep your arms out to your side (perpendicular to the body) with your thumbs pointing up and then raise them as high as you easily can.

Floor I Raise

This time you will move your arms in such a position so the body forms a straight line from fingertips to your feet. Make sure your palms face each other, with your thumbs pointing up. Then raise your arms as high as you easily can.

Exercise No.7: Dumbbell rows

Use a milk jug instead of a dumbbell or any other heavy thing. Find yourself something which is challenging to lift about 10 to 12 times in a row. Do this workout two to three times a week. Never do it on consecutive days.

What Should You Eat to Promote Your 6- Packs Abs

If your primary goal is to reduce your overall body fat level, then your diet will play a substantial role in this, too. By targeting your nutrition, you can efficiently burn body fat which then helps to reveal your abs and give you that fantastic 6-pack look. And one you can boost with exercise. When a healthy diet is combined with the above exercise methods (HIIT and resistance training), you will start to notice results really soon.

When you have a well-designed healthy weight loss/nutrition plan, you will see there are a few essential variables to master. Here is a quick overview:


Protein is crucial when losing fat. Research shows it can help double weight loss while still protecting the hard-earned muscle you already have.


Total calorie intake or energy balance or is also imperative. Initially, you must consume fewer calories than your body requires. This helps force it to burn your stored body fat. As a general rule for quick weight loss, I suggest you target around 11 to 12 calories per 1 lb. of overall body weight. For an individual weighing 200 lbs., this equates to 2200 – 2400 calories per day.


Particular supplements can help to enhance weight loss once you have your diet and training regimen in place. Two vital supplements for quick fat loss are green tea and caffeine. Remarkably, both these work on a synergistic level to help burn body fat directly from within the stomach.

This is done by the increase in catecholamines, and it is these that can help the body to move those immovable fat deposits. Here, they release fatty acids into the bloodstream which are then burnt as fuel. To be effective, take about 500 mg of green tea with 200 mg of caffeine, two times per day, once in the morning, once in the early afternoon. This is great, as long as you have no allergies to these substances.


There are numerous dieting methods around, and these range from low-carb diets to carb backloading. There are also traditional high-carb and low-fat diets. All these methods can work, although it boils down to if protein intake is increased and the daily calorific consumption is reduced. With my system for the 6-Pack Formula, you will soon see excellent results.

Research has shown that low-carb diets are fantastic for the burning of belly fat and overall weight loss. However, if your protein and calorie levels are controlled, a higher carb and a low-fat diet can work just as well. Your carbohydrate and fat intakes should be based on your preferences, so you can eat what you enjoy, as long as you remain within the limits and exercise accordingly.

How Much Body Fat Level is required?


With a body fat percentage below 14%, men can start showing their 6-pack form. Yet, under 10% body fat gives a broader, cover model look, allowing for a more-defined 6-pack, while revealing the lower abs, also.


Women tend to find they store more body fat than men in general. Once they hit the 20% mark, they can likely start to see their ab outline. This can turn out to be further defined and even more obvious around the 16% mark. Many women can get under 14% body fat when they use the best training methods, because fat is stored around organs for protection, during child birth, especially.

The universal 10% body fat rule that most individuals/trainers endorse is perfect. You can go for more or less later, depending upon how you feel, and what seems right for you. We’ll take a look at how we can achieve 10% body fat a little later in the title.

Due to how the body stores fat, some men (for example) might be around 12% total body fat with great visible abs, while others might need to get to around 8% body fat. Much of this depends on an individual’s genetics and where their body might store stubborn fat. For a number of individuals, it’s the legs, while others it’s the arms, chest, or abs (belly region). We all store it in definitive places.

If the majority of your fat is stored on your stomach and you find you are lean in all other areas, you simply need to diet longer to get a great looking 6-pack. Regrettably, these are genetics and those we are unable to manipulate. With this in mind, we must be aware of what we already have, and what we must do to reach our goals. The training and diet schedules will give you some insight on this, soon.

6-Pack Abs and the Science Behind Them

The phrase, “Abs are made in the kitchen!” actually holds a lot of truth, and we’ve all heard it, but not everyone believes it.

Before you can get that shredded 6-pack, you first need to understand how you can achieve it from a scientific viewpoint. First up, let’s understand that everyone has some form of a 6-pack. Sure, it might be hidden or shaped differently, but the amount of abdominal definition and the quality of it is reliant on a few, simple, key variables:

Body Fat Levels:-

This is the overall amount of body fat your body has. For many people, this figure is too high, and you’ll never be able to reveal your 6-pack unless this is lessened. You can have the world’s best (hardest) abs, but if your body fat content is too high, you’ll never see them (nor will anyone else).

Abdominal Muscle Mass:-

Once you have become lean enough, you can do additional ab work, and the increased ab muscle mass will lead to an improvement in ab definition and thickness.

Genetics and Abdominal Structure:-

Some individuals tend to store less body fat around their midriff and might seem to have been handed some excellent ab genetics, giving them a very-worthy cover model, or 6-pack look. But not to worry, even if that doesn’t sound like you, my system works for all body types.

Some individuals tend to store less body fat around their midriff and might seem to have been handed some excellent ab genetics, giving them a very-worthy cover model, or 6-pack look. But not to worry, even if that doesn’t sound like you, my system works for all body types.

Stubborn Areas and Body Fat Storage:-

Many people store surplus fat around their stomach area. This, in turn, requires them to diet a little harder and to reduce that stubborn fat around the belly, (midriff or core).

For a high number of people, the primary focus should be shedding (or stripping back) body fat. This is more crucial around the belly. Some have sufficient ab muscles (core) to give them a head-turning 6-pack, already.

All they have to do is become lean enough for it to show.

There are many lean athletes and members of the general public who never train their abs, and despite this, we can still see they have great 6-pack abs, especially when they are lean enough for it to be noticeable.

In this title, we’ll learn that our primary concern ought to be an overall fat loss, and more specifically, fat loss in the belly region. Once you become leaner and can start seeing your 6-pack, then you can add some ab-specific work to help increase your abdominal density and thickness.

Watch “Mix Push Ups Workout at Home without ZYM” on YouTube

Hello friends this is my own video . Please watch and learn ‘how I keep my body fit…https://youtu.be/LVdt7U5Fsbg and


Are You Following The Proper Running Forms?

Hello friends, before you get into your any running plan, let’s quickly go over proper Running Forms. There are many areas of focus to think about in terms of running from, I like to think about them from my head down to my toes in sort of a check list fashion.


  • Head: Chin up, eyes at the horizon. Not looking at the sky, not looking at the ground, which can restrict your breathing.
  • Shoulders: Pretend like you are standing against a wall and you are pushing your shoulders back against the wall. Letting them shrug forward can cause cramps in your shoulders muscles.
  • Chest: Push your chest out slightly in front of you and stand tall. This also helps you to not shrug forward in the shoulders.
  • Arms: Bent at about 90 degree, swaying forward and backward gently but not so much that you are twisting your upper body. Use only forward and backward motion, no sideways twisting movement that will throw you off balance and restrict your momentum.
  • Hands: Hands should be cupped gently, but not squeeze to create tension. Pretend like you are holding an egg and you don’t want to crush it.
  • Legs: Knees should bend slightly and legs should simply go on in front of the other. Never lock your knees.
  • Feet: You should aim to land mid foot or closer to the balls of your feet if that feels comfortable. Some runner use a ‘heel strike’ but this can possibly lead to injuries.
  • Body Lean: It is OK to lean your body slightly forward, just a few degrees but you never want to lean too far forward. This is especially true on hills. Never lean in to the hill as it ruins your posture, always keep your running form standing tall.
  • Overall: If you use most of the tips above, even simply standing, you will notice it is a lot like having proper posture. Mid-run, I go through this list periodically to re-correct my form. Inevitably as your body gets tired, the slumping can become a problem, so always remind yourself to improve your posture. It sounds silly, but I sometimes think about meeting an important person like the President, and think about how I would stand with them in the room. Having this proper ‘running posture’ will help you avoid injuries and even improve your speed and reduce fatigue.