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According to Ayurveda, fasting is an effective way of kindling the digestive fire and burning the accumulated toxins from the body as well as the mind. It improves the mental clarity, eliminates gas, and promotes a healthy body. Inspite of having many health benefits, Ayurveda always prefers regular and short-term fasting over irregular or frequent and long-term fasting.
However, the capacity to fast depends on the body type of the person.
For example, people with Vata body type should not fast for more than three days. Since Vata is light in property and fasting also causes lightness, prolonged fasting may cause vitiation of Vata in the body, and may lead to weakness, anxiety, fear, and nervousness.
The same rule applies for people with Pitta body type as fasting for more than four days increases the fire element in the body, which leads to hatred, anger, and dizziness.
However, people with Kapha body type have the ability to fast for a prolonged period. With an increased lightness in the body, they feel pleasant and their focus is also improved.
When To Stop Fasting?
Since our digestive system is resting during the fast, it is very important not to put a strain on the digestive fire. If you notice any of the below-mentioned symptoms, you should put an end to your fasting right there.

1. Burning Sensation In The Stomach
If you have a severe burning sensation in the stomach or a gastritis problem, you must not fast. Even if you fast, make sure you take proper precautions.
2. Vomiting
A vomiting sensation indicates gastric irritation and electrolyte imbalance in the body. Hence, it is not advisable to continue your fast.
3. Unconsciousness
If you feel like you are going to faint any time, or if you are feeling very dizzy, it is an indirect indication that your brain is deprived of glucose since there is no supply of food to it. If you fall unconscious, you must put an end to your fast immediately or at least have a little fruit juice to gain some energy.
4. Pain In The Stomach, Chest, And Abdominal Areas
Pain in any of the above-mentioned areas is a sure shot sign that you must stop fasting immediately. Though you’re doing this for your spiritual belief, you must not forget that your health is a priority. Any pain in these areas may lead to serious health conditions. Hence, you must discontinue fasting if you experience any of these symptoms.
5. Diarrhea
Diarrhea occurs when you consume the wrong fruits or fruit juice. It might also occur due to the quantity or quality of fruits or food that you consumed while fasting. Since fruits are cold in nature, people suffering from respiratory issues must avoid eating them. Diarrhea, if not treated on time, can lead to dehydration and electrolyte imbalance, and this can lead to worsening of chronic diseases such as asthma.
6. Menstruation
If you are menstruating, your physical power tends to reduce comparatively. And if you’re fasting during that period, even a little extra physical activity may lead to an increase in Vata, which is not good for the body. Thus, it is better not to fast during your periods.
The Right Way To End Your Fast
Knowing how to stop fasting is a crucial part of fasting. Since your body is in the resting phase during the fasting, your stomach shrinks and the intestines also become idle.
Begin with frequent and small meals, and gradually progress to larger meals, until you reach the normal eating routine. It is recommended you have small meals because introducing solid foods slowly to the digestive system prevents kidney failure and other disorders related to indigestion.
Also, if you need to travel suddenly, it is better not to continue fasting as improper consumption of food may lead to several health issues. Always remember that fasting in a healthy manner increases your energy and develops a feeling of lightness in your body and clarity in your mind. It also helps in relieving constipation and regulating the bowel movements.
Now that you know when to stop fasting, what are you waiting for? Fasting is great for your body. But, you must also keep in mind that you need to listen to your body and pay attention to what it is trying to communicate. If you experience any of the above signs, stop fasting immediately. If you have any other pointers, share them in the comments box below.
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These muscle-building moves have been absent from your workouts for too long—maybe forever. It’s time to be reintroduced.


Sometimes the best exercise is the one you’re not doing. But why are such great strength and conditioning moves not part of your training? Probably for one of two reasons: 1) You don’t know they exist or 2) they're so challenging that you’d rather skip them and do something easier. But you're not looking for the easy way out, right?

The following these exercises are ones we think every physique-conscious guy should add to their arsenal.  Some are moves you’ve heard of but never wanted to try while others are so unique we bet they’ve never even crossed your mind. Some are harder than the moves in your normal workouts and will test your strength and resolve. But there's one thing they all have in common—they're all absolutely worth it. It’s about time you changed things up and added these moves to your repertoire.

1. Front Squat

HOW TO DO IT
In a power rack, place the bar across your front deltoids with your forearms crossed in front of you and your hands gripping the bar. Unrack the bar, step back, and begin the set with your feet about shoulder-width apart and your elbows pointed straight ahead, not downward. Keeping a slight arch in your lower back, squat over your heels, keeping your elbows up, until your thighs are parallel with the floor. Press up through your heels until your knees are extended but not locked out.
WHY YOU SHOULD BE DOING IT
“Front squats have really helped my quad development. “Most people don’t do front squats because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.”
2. Arched-Back Pullup

HOW TO DO IT
Drape a neutral-grip cable rowing handle over a pullup bar. Grasp the handle with both hands and start from a hanging position, arms fully extended. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that, at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.
WHY YOU SHOULD BE DOING IT
“This exercise involves both a vertical and horizontal pull from the upper body—most pulling moves involve only one or the other". “It maximizes core and abdominal recruitment. So the arched-back pullup hits about as much total muscle as any lift.”
3. Crush-Grip Dumbbell Bench Press

HOW TO DO IT
Lie back on a flat bench with dumbbells over your chest and arms extended, with the insides of the dumbbells touching. As you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.
WHY YOU SHOULD BE DOING IT
“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back”. “More time under tension will immediately increase the muscle-building and natural hormone-release effect.”
4. Wide-Grip Upright Row

HOW TO DO IT
Grip a barbell with a wider-than-shoulder-width grip. With your knees slightly bent, pull the bar straight up your body, bending your elbows, until it reaches chest height. As you lift the bar, don’t let your shoulders shrug up; keep them depressed to maintain tension in the delts. Hold the contraction at the top for a one-count, then lower back down.
WHY YOU SHOULD BE DOING IT
Wide-grip upright rows can be a great deltoid-builder if used correctly. “Doing them with the wider grip will take the traps out of the movement”, “and you’ll hit the delts better than you would if you were using a narrow grip.” But if you have shoulder impingement issues, proceed with caution.
5. Overhead Squat


HOW TO DO IT
Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.
WHY YOU SHOULD BE DOING IT
“The overhead squat is not an exercise you should be skipping”. “It combines functional strength, flexibility, and core and shoulder stability. Thus, the overhead squat elicits a hormonal response that builds muscle and burns fat.”
6. Biceps Ladder

HOW TO DO IT
Set a bar in a power rack or Smith machine just above arm’s length from the floor. Grab the bar with a shoulder-width underhand grip, with your body hanging underneath it in a straight line from head to toe. Starting with your arms fully extended, curl yourself up as high as possible, bringing your forehead to the bar. Do as many reps as you can, then raise the bar one setting and repeat. Keep raising the bar until you reach failure.
WHY YOU SHOULD BE DOING IT
On top of the crazy pump you’ll get, the ladder has a host of other benefits. “The biceps ladder is a great mass-builder”. “First, it allows you to go heavier than you could with standard curls [by using your own bodyweight]. Second, you’re focusing on the negative of each rep, which will further stimulate growth. And finally, the ‘ladder’ aspect of the lift functions like a dropset, increasing your total number of reps to maximize blood flow to the biceps. One trip up the ladder and your biceps will be screaming.”
7. Seated Reverse-Grip Overhead Triceps Extension


HOW TO DO IT
Sit on a low-back seat or bench and hold an EZ-curl bar overhead with your arms extended and an underhand grip (palms and forearms facing behind you) inside shoulder-width. Keeping your upper arms stationary and your elbows in tight, bend your arms to slowly lower the bar until your elbows reach 90° of flexion. Contract your triceps to extend your elbows to full lockout at the top.
WHY YOU SHOULD BE DOING IT
“The long head of the triceps tends to get neglected”. “It responds best to heavy loads and overhead movements, which people often leave out. This is why, when it comes to the long head, the seated overhead extension is my go-to move.”
8. Seated Rotation
HOW TO DO IT
Sit on the floor, holding a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90° and feet on the floor. (Advanced trainees can raise their feet off the floor.) Rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side. It’s not just difficult in terms of coordination, but it will also give your stabilizing muscles a ton of extra work.
WHY YOU SHOULD BE DOING IT
“Life and sport happen in the transverse plane, like when you put on your seat belt or swing a bat”. “You need to train that way in the gym. Like the commercial says, ‘Keep crunching,’ but add in some side-to-side rotation to do everything better.”
9. Good Morning
HOW TO DO IT
Stand with feet hip-to-shoulder-width apart, holding a relatively light barbell across your upper traps. Keeping your back flat and knees slightly bent, slowly bend your hips back to lower your torso toward the floor. When your torso is parallel with the floor, reverse the motion to return to the standing position.
WHY YOU SHOULD BE DOING IT
“Good mornings target the larger posterior chain muscles [glutes, hamstrings, and paraspinals]”, “which can help you improve your strength in lifts like the deadlift and squat, as well as decrease your risk of lower-back injury.”
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These muscle-building moves have been absent from your workouts for too long—maybe forever. It’s time to be reintroduced.


Sometimes the best exercise is the one you’re not doing. But why are such great strength and conditioning moves not part of your training? Probably for one of two reasons: 1) You don’t know they exist or 2) they're so challenging that you’d rather skip them and do something easier. But you're not looking for the easy way out, right?
The following these exercises are ones we think every physique-conscious guy should add to their arsenal.  Some are moves you’ve heard of but never wanted to try while others are so unique we bet they’ve never even crossed your mind. Some are harder than the moves in your normal workouts and will test your strength and resolve. But there's one thing they all have in common—they're all absolutely worth it. It’s about time you changed things up and added these moves to your repertoire.
1. Front Squat



HOW TO DO IT
In a power rack, place the bar across your front deltoids with your forearms crossed in front of you and your hands gripping the bar. Unrack the bar, step back, and begin the set with your feet about shoulder-width apart and your elbows pointed straight ahead, not downward. Keeping a slight arch in your lower back, squat over your heels, keeping your elbows up, until your thighs are parallel with the floor. Press up through your heels until your knees are extended but not locked out.
WHY YOU SHOULD BE DOING IT
“Front squats have really helped my quad development. “Most people don’t do front squats because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must".

2. Arched-Back Pullup

HOW TO DO IT
Drape a neutral-grip cable rowing handle over a pullup bar. Grasp the handle with both hands and start from a hanging position, arms fully extended. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that, at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.
WHY YOU SHOULD BE DOING IT
“This exercise involves both a vertical and horizontal pull from the upper body—most pulling moves involve only one or the other,”. “It maximizes core and abdominal recruitment. So the arched-back pullup hits about as much total muscle as any lift.”

3. Crush-Grip Dumbbell Bench Press




HOW TO DO IT
Lie back on a flat bench with dumbbells over your chest and arms extended, with the insides of the dumbbells touching. As you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.
WHY YOU SHOULD BE DOING IT
“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back,”. “More time under tension will immediately increase the muscle-building and natural hormone-release effect.”

4. Wide-Grip Upright Row


HOW TO DO IT
Grip a barbell with a wider-than-shoulder-width grip. With your knees slightly bent, pull the bar straight up your body, bending your elbows, until it reaches chest height. As you lift the bar, don’t let your shoulders shrug up; keep them depressed to maintain tension in the delts. Hold the contraction at the top for a one-count, then lower back down.
WHY YOU SHOULD BE DOING IT
Wide-grip upright rows can be a great deltoid-builder if used correctly. “Doing them with the wider grip will take the traps out of the movement,” “and you’ll hit the delts better than you would if you were using a narrow grip.” But if you have shoulder impingement issues, proceed with caution.

5. Overhead Squat


HOW TO DO IT
Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.
WHY YOU SHOULD BE DOING IT
“The overhead squat is not an exercise you should be skipping,”. “It combines functional strength, flexibility, and core and shoulder stability. Thus, the overhead squat elicits a hormonal response that builds muscle and burns fat.”

6. Biceps Ladder


HOW TO DO IT
Set a bar in a power rack or Smith machine just above arm’s length from the floor. Grab the bar with a shoulder-width underhand grip, with your body hanging underneath it in a straight line from head to toe. Starting with your arms fully extended, curl yourself up as high as possible, bringing your forehead to the bar. Do as many reps as you can, then raise the bar one setting and repeat. Keep raising the bar until you reach failure.
WHY YOU SHOULD BE DOING IT
On top of the crazy pump you’ll get, the ladder has a host of other benefits. “First, it allows you to go heavier than you could with standard curls [by using your own bodyweight]. Second, you’re focusing on the negative of each rep, which will further stimulate growth. And finally, the ‘ladder’ aspect of the lift functions like a dropset, increasing your total number of reps to maximize blood flow to the biceps. One trip up the ladder and your biceps will be screaming.”

7. Seated Reverse-Grip Overhead Triceps Extension


HOW TO DO IT
Sit on a low-back seat or bench and hold an EZ-curl bar overhead with your arms extended and an underhand grip (palms and forearms facing behind you) inside shoulder-width. Keeping your upper arms stationary and your elbows in tight, bend your arms to slowly lower the bar until your elbows reach 90° of flexion. Contract your triceps to extend your elbows to full lockout at the top.
WHY YOU SHOULD BE DOING IT
“The long head of the triceps tends to get neglected,”. “It responds best to heavy loads and overhead movements, which people often leave out. This is why, when it comes to the long head, the seated overhead extension is my go-to move.”

8. Seated Rotation

HOW TO DO IT
Sit on the floor, holding a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90° and feet on the floor. (Advanced trainees can raise their feet off the floor.) Rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side. It’s not just difficult in terms of coordination, but it will also give your stabilizing muscles a ton of extra work.
WHY YOU SHOULD BE DOING IT
“Life and sport happen in the transverse plane, like when you put on your seat belt or swing a bat,”. “You need to train that way in the gym. Like the commercial says, ‘Keep crunching,’ but add in some side-to-side rotation to do everything better.”

9. Good Morning

HOW TO DO IT
Stand with feet hip-to-shoulder-width apart, holding a relatively light barbell across your upper traps. Keeping your back flat and knees slightly bent, slowly bend your hips back to lower your torso toward the floor. When your torso is parallel with the floor, reverse the motion to return to the standing position.
WHY YOU SHOULD BE DOING IT
“Good mornings target the larger posterior chain muscles [glutes, hamstrings, and paraspinals],”. “which can help you improve your strength in lifts like the deadlift and squat, as well as decrease your risk of lower-back injury.”
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These muscle-building moves have been absent from your workouts for too long—maybe forever. It’s time to be reintroduced.

Sometimes the best exerciseOpens a New Window. is the one you’re not doing. But why are such great strength and conditioning moves not part of your training? Probably for one of two reasons: 1) You don’t know they existOpens a New Window. or 2) they're so challenging that you’d rather skip them and do something easier. But you're not looking for the easy way out, right?
The following these exercises are ones we think every physique-consciousOpens a New Window. guy should add to their arsenal.  Some are moves you’ve heard of but never wanted to try while others are so unique we bet they’ve never even crossed your mind. Some are harder than the moves in your normal workouts and will test your strength and resolve. But there's one thing they all have in common—they're all absolutely worth it. It’s about time you changed things up and added these moves to your repertoire.
1. Front Squat



HOW TO DO IT
In a power rack, place the bar across your front deltoids with your forearms crossed in front of you and your hands gripping the bar. Unrack the bar, step back, and begin the set with your feet about shoulder-width apart and your elbows pointed straight ahead, not downward. Keeping a slight arch in your lower back, squat over your heels, keeping your elbows up, until your thighs are parallel with the floor. Press up through your heels until your knees are extended but not locked out.
WHY YOU SHOULD BE DOING IT
“Front squats have really helped my quad development, especially when I was preparing for the Ironman,” says six-time Mr. Olympia winner Phil Heath. “Most people don’t do front squats because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.”
2. Arched-Back Pullup


HOW TO DO IT
Drape a neutral-grip cable rowing handle over a pullup bar. Grasp the handle with both hands and start from a hanging position, arms fully extended. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that, at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.
WHY YOU SHOULD BE DOING IT
“This exercise involves both a vertical and horizontal pull from the upper body—most pulling moves involve only one or the other,”. “It maximizes core and abdominal recruitment. So the arched-back pullup hits about as much total muscle as any lift.”
3. Crush-Grip Dumbbell Bench Press


HOW TO DO IT
Lie back on a flat bench with dumbbells over your chest and arms extended, with the insides of the dumbbells touching. As you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.
WHY YOU SHOULD BE DOING IT
“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back,”. “More time under tension will immediately increase the muscle-building and natural hormone-release effect.”
4. Wide-Grip Upright Row


HOW TO DO IT
Grip a barbell with a wider-than-shoulder-width grip. With your knees slightly bent, pull the bar straight up your body, bending your elbows, until it reaches chest height. As you lift the bar, don’t let your shoulders shrug up; keep them depressed to maintain tension in the delts. Hold the contraction at the top for a one-count, then lower back down.
WHY YOU SHOULD BE DOING IT
Wide-grip upright rows can be a great deltoid-builder if used correctly. “Doing them with the wider grip will take the traps out of the movement,” “and you’ll hit the delts better than you would if you were using a narrow grip.” But if you have shoulder impingement issues, proceed with caution.
5. Overhead Squat


HOW TO DO IT
Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.
WHY YOU SHOULD BE DOING IT
“The overhead squat is not an exercise you should be skipping,”. “It combines functional strength, flexibility, and core and shoulder stability. Thus, the overhead squat elicits a hormonal response that builds muscle and burns fat.”
6. Biceps Ladder


HOW TO DO IT
Set a bar in a power rack or Smith machine just above arm’s length from the floor. Grab the bar with a shoulder-width underhand grip, with your body hanging underneath it in a straight line from head to toe. Starting with your arms fully extended, curl yourself up as high as possible, bringing your forehead to the bar. Do as many reps as you can, then raise the bar one setting and repeat. Keep raising the bar until you reach failure.
WHY YOU SHOULD BE DOING IT
On top of the crazy pump you’ll get, the ladder has a host of other benefits. “First, it allows you to go heavier than you could with standard curls [by using your own bodyweight]. Second, you’re focusing on the negative of each rep, which will further stimulate growth. And finally, the ‘ladder’ aspect of the lift functions like a dropset, increasing your total number of reps to maximize blood flow to the biceps. One trip up the ladder and your biceps will be screaming.”
7. Seated Reverse-Grip Overhead Triceps Extension



HOW TO DO IT
Sit on a low-back seat or bench and hold an EZ-curl bar overhead with your arms extended and an underhand grip (palms and forearms facing behind you) inside shoulder-width. Keeping your upper arms stationary and your elbows in tight, bend your arms to slowly lower the bar until your elbows reach 90° of flexion. Contract your triceps to extend your elbows to full lockout at the top.
WHY YOU SHOULD BE DOING IT
“The long head of the triceps tends to get neglected,”. “It responds best to heavy loads and overhead movements, which people often leave out. This is why, when it comes to the long head, the seated overhead extension is my go-to move.”
8. Seated Rotation

HOW TO DO IT
Sit on the floor, holding a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90° and feet on the floor. (Advanced trainees can raise their feet off the floor.) Rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side. It’s not just difficult in terms of coordination, but it will also give your stabilizing muscles a ton of extra work.
WHY YOU SHOULD BE DOING IT
“Life and sport happen in the transverse plane, like when you put on your seat belt or swing a bat,”. “You need to train that way in the gym. Like the commercial says, ‘Keep crunching,’ but add in some side-to-side rotation to do everything better.” 
9. Good Morning

HOW TO DO IT
Stand with feet hip-to-shoulder-width apart, holding a relatively light barbell across your upper traps. Keeping your back flat and knees slightly bent, slowly bend your hips back to lower your torso toward the floor. When your torso is parallel with the floor, reverse the motion to return to the standing position.
WHY YOU SHOULD BE DOING IT
“Good mornings target the larger posterior chain muscles [glutes, hamstrings, and paraspinals],”. “which can help you improve your strength in lifts like the deadlift and squat, as well as decrease your risk of lower-back injury.”

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The Special Diet promises a weight loss of up to 6 pounds in 2 weeks. If this is true, the big question is, how does it help you lose weight?The Special  Diet was created by PowerHouse Fitness, a breakfast cereal company. In this diet, you are allowed to replace 3 main meals (breakfast, lunch, and dinner) with 40 gms of Special K cereal and 1 cup of low-fat milk for 2 weeks. This helps you feel fuller for longer hours, eat less, and lose more fat.Sounds boring, doesn’t it? This is precisely where our Special diet plan comes into the picture. We have strategically created a 6-meals-per-day plan, where you will also eat other low glycemic index and nutritious foods that will aid your weight loss.Just a reminder! This is a short-term weight loss diet plan and should not be followed beyond two weeks. This article discusses everything you need to know about the Special Diet plan to look gorgeous on your special day.Lose Weight With The Special Diet
  1. The Science – How Does The Special Diet Help You Lose Weight?
  2. The Special Diet Plan
  3. Substitutes
  4. Foods To Eat
  5. Foods To Avoid
  6. The Best Part Of This Diet
  7. Special Diet Recipes
  8. Role of Exercise
  9. Dos And Don’ts Of The Special K Diet
  10. Benefits Of The Special K Diet
  11. Side Effects Of The Special K Diet
  12. FAQ’s
 1. The Science – How Does The Special Diet Help You Lose Weight?


  • Multigrain Special is rich in fiber, vitamins, and minerals. It makes you feel full, making you less prone to feel hungry.
  • You will also eat other healthy foods such as fruits, yogurt, low-fat milk, fish, chicken, vegetables, and dairy that are low in carb and fat content.
  • Regular exercising will help you expend the stored fat as energy.
  • You will not be allowed to drink any alcoholic, artificially sweetened, and carbonated beverages. This will help you maintain your calorie intake per day, which will aid weight loss.
Now that you know the science behind the Special diet, let’s unveil the specially designed 6-meals-per-day diet plan with the calorie count and time.2. The Special Diet Plan
Early Morning (6:00 am – 7:30 am)Options
  • Honey, lemon, and warm water
  • Green tea with lemon and honey
66 calories
Breakfast (8:00 am – 9:00 am)One bowl Special with one cup low-fat milk. You can add half an apple.270 calories
Pre-Lunch (10:30 am)One apple or orange or grapes or berries.48–67 calories
Lunch (12:30 pm – 1:00 pm)Options
  • One bowl Special multigrain and honey with one cup low-fat milk.
  • Vegetable soup
  • Tuna sandwich or salad
286 calories
290 calories
268 calories
Post-Lunch (2:30 pm)One small bowl of yogurt.220 calories
Evening Snacks (4:30 pm – 5: 00 pm)Options
  • Green tea with 1 multigrain biscuit
  • 4 baked veggie wafers
73 calories
156 calories
Dinner (7:30 pm – 8:00 pm)Options
  • One bowl Special multigrain and honey with one cup low-fat milk.
  • Grilled fish or chicken with blanched asparagus and spinach salad.
Dessert– Fruit salad or low-sugar carrot cake.
286 calories
150-258 calories
70-180 calories
This diet plan is flexible and provides you with a daily intake of 1200-1250 calories. Make sure you include Special in any two of your meals per day. Avoid fatty foods. Eat foods that are rich in fiber, vitamins, minerals, and proteins. Follow the Special diet plan for two weeks and see visible results.
Precaution
Be careful about the portion size. Consuming too much Special will not produce the desired results. Limit the portion to the size of your palm.
3. SubstitutesIf you are allergic to any of the listed foods or simply do not want to eat the same veggies or fruits for 14 days, here is a list of food substitutes to help you break the monotony.
  • Honey – Organic maple syrup
  • Lemon – Apple cider vinegar
  • Green tea – Black tea or white tea
  • Apple – Pear
  • Orange – Grapefruit or kiwi
  • Banana – 2 dates
  • Low-fat milk – Soy milk
  • Grapes – Blueberries
  • Berries – Orange
  • Vegetable or Chicken soup – Mushroom soup or stir fried veggies
  • Tuna – Salmon or chicken breast
  • Yogurt – Buttermilk
  • Digestive biscuits – Multigrain biscuits
  • Baked veggie wafer – Steamed spring rolls
  • Grilled Fish or chicken – Ground beef or lentil soup
  • Asparagus – Leek or celery
  • Spinach – Bok choy or Chinese cabbage
  • Chocolate mousse – Sour cream
  • Carrot cake – Squash cake or beetroot cake
  • Fruit salad – Fresh fruit juice (strain the juice if you suffer from IBS)
If this list is not sufficient, the next section has a list of foods you can eat (in measured portions) while you are on the Special diet.
4. Foods To Eat
  • Vegetables – Celery, carrot, beetroot, spinach, green beans, turnip, radish, bottle gourd, bitter gourd, cauliflower, broccoli, Chinese cabbage, bok choy, leek, cabbage, bell peppers, drumsticks, squash, etc.
  • Fruits – Peach, apple, orange, grapefruit, watermelon, musk melon, plum, and pomegranate.
  • Proteins – Tuna, salmon, chicken breast, ground lean turkey, ground lean beef, mushrooms, soy chunks, lentils, chickpeas, and kidney beans.
  • Fats & Oils – Rice bran oil, olive oil, flaxseed oil, canola oil, and ghee (clarified butter).
  • Dairy – Low-fat milk, low-fat yogurt, and eggs.
  • Spices – Cinnamon, ginger powder, garlic powder, cardamom, fennel seeds, fenugreek, onion powder, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
  • Herbs – Coriander leaves, oregano, rosemary, thyme, and dill.
  • Beverages – Buttermilk, fresh fruit juice, and fresh coconut water.
While you attempt to eat the healthiest foods, make sure that you avoid eating high glycemic index or cardiovascular disease-causing foods.
Here is the list of foods you should avoid or eat in fewer quantities.
5. Foods To Avoid
  • Vegetables – Potato and sweet potato.
  • Fruits – Mango and jackfruit.
  • Fats & Oils – Lard and safflower oil.
  • Dairy – Cheese, butter, and margarine.
  • Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
Useful Tip
Avoid adding sugar to the Special cereal. Add fresh strawberries or add 2 chopped dates for sweetness.
How Will You Feel While On This Diet?By the end of Day 1, you will feel great about yourself, as you successfully completed the first day of this diet plan.However, by Day 3, you may feel a little worn out as you will have to avoid all the carb and high sugar temptations. Do not give up so easily. Sticking to the plan will not only help you lose the water weight and fat but also help you become mentally strong to overcome the urge to eat any fattening food.Day 6 will be challenging as you will be tired of eating healthy food. The best way to deal with this is to include Special in recipes in creative ways.
By the end of Day 8, you will notice a huge difference in your body. You will weigh at least 4 pounds lesser now. Once you see the results of your hard work, you will be able to deal with the last 6 days with elan.Day 12 will tough as most successful dieters feel the desire to eat a lot of junk food since they have lost a good amount of weight. Wait for the reward. You have not achieved your target weight. Be patient and stay hydrated.
Day 14 will bring a big smile on your face. About 6 pounds lesser in weight, you will feel much lighter, and you will rock any dress you wear!Beyond 2nd WeekIt is not advisable to carry on with this diet beyond the second week. Your body’s immunity and strength levels will be low, and continuing it indefinitely will lead to serious health issues. If you do want to follow this diet plan again, take a break of two weeks and then start the Special diet again.
6. The Best Part Of This DietThe best part of this diet – you lose weight quickly without depriving your body of any nutrients, or without killing your taste buds.Following this diet plan is very simple and easy. All the ingredients are easily available in supermarkets, and they don’t need much cooking time. For example, if you are tired and don’t feel like cooking, you can bank on a bowl of Special and milk. However, if you are in a mood to eat exciting food without disrupting your diet, the next section will give you two Special recipes that you will love to eat.
7. Special Recipes
Here are a few simple, easy to cook, and exciting Special recipes. Who knew multigrain flakes could taste so yummy!
A. Baked Special & Vegetable Cutlet

What You Need
  • 2 cups of Special K
  • 1 carrot
  • 1 beetroot
  • 4-5 French beans
  • 1/2 onion
  • 2 potatoes
  • A handful of peas
  • 1 egg
  • 1 tablespoon all-purpose flour
  • 50 g bread crumbs
  • A handful of coriander leaves
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon dried mango powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon vegetable oil
How To Prepare
  1. Cut all the veggies into very small cubes.
  2. Boil the potato.
  3. Grind the Special K.
  4. Beat the egg in a bowl.
  5. Add the all-purpose flour and a little water and mix them to a thin consistency.
  6. Heat vegetable oil in a frying pan.
  7. Throw in the chopped onion and fry for about two to three minutes.
  8. Add the other veggies and the boiled potato.
  9. Now, add three tablespoons of the ground Special K and the peas.
  10. Add salt and pepper and sauté for about 1-2 minutes.
  11. Add garam masala and dried mango powder.
  12. Mash the potato and fold the veggies into the mashed potato.
  13. Take the pan off from the heat. Let the veggies cool for about 15-20 minutes.
  14. When cooled, use either a spoon or your hands to make flattened oval-shaped cutlets.
  15. Dip the cutlets in the lightly beaten egg or the flour and water mix.
  16. Coat the cutlets with the bread crumbs.
  17. Put them on the baking tray.
  18. Drizzle a little vegetable oil on them.
  19. Bake them in a preheated oven at 200°C for about 15-20 minutes on each side.
  20. Garnish with coriander leaves.
  21. Serve hot with tomato ketchup and fresh cucumber and yogurt dip.
Why This Recipe Is Recommended
This recipe is super delicious, healthy, easy to make. This recipe can also rock your house party as a finger food. Also, you can use any vegetable or meat to prepare this cutlet.
B. Special Nachos And Yummy Yogurt Dip

What You Need
    • 2-3 cups of Special K flakes
    • 100 g yogurt
    • 1 cucumber
    • 1 carrot
    • 1 teaspoon roasted cumin powder
    • 15 g cedar cheese
    • 2 teaspoon chili flakes
    • 1 tablespoon lemon
    • 1 egg (lightly beaten)
    • 3-4 tablespoons all-purpose flour
    • A pinch of salt
    • A pinch of pepper
    • 100 ml water
    • 1 tablespoon vegetable oil
    How To Prepare
    1. Pour a little water in a bowl and gradually add the Special K flakes. Do not pour too much water.
    2. Let the Special K flakes absorb the water and become moist, soft, and fluffy.
    3. Add a little salt, pepper, and chili flakes, and start mixing with the back of a spoon.
    4. Add all-purpose flour to get a consistency of bread dough.
    5. Put the dough on a butter paper and start rolling like pizza dough with a rolling pin.
    6. Make a thin sheet of the dough with the rolling pin.
    7. Start cutting the dough into the desired shape using shape cutters.
    8.  Carefully place these on a baking tray.
    9. Gently coat the top with the egg wash.
    10. Sprinkle a little pepper.
    11. Put it in a preheated oven at 200°C for about 15-20 minutes.
    12. Meanwhile, take the yogurt in a bowl.
    13. Add thinly sliced cucumber and carrot.
    14. Grate a little cedar cheese.
    15. Add one teaspoon chili flakes.
    16. Add a pinch each of salt and pepper.
    17. Finally, add a little lemon juice.
    18. Mix well.
    19. Take out the Special K nachos out of the oven and let them cool.
    20. Eat the Special K nachos with the awesome dip.
    Why This Recipe Is Recommended
    While it is not easy not to resist your craving for food, Special nachos are definitely a healthy way to fulfill those cravings – they are easy to prepare and are perfectly healthy and crunchy snacks.
    Hope these recipes will satisfy your cravings. Remember, merely following the Special diet will not aid weight loss. You also need to exercise to expend the energy, mobilize the stored fat, and look great. Check out the recommended exercise regimen that should be followed every day for at least 30 minutes.
    8. Exercise Regimen While On The Special Diet

    Exercising is very important to keep you active and healthy. Since the Special diet is only a 1200-1250 calorie diet, do not opt for rigorous workouts. Rather, stick to yoga and stretching exercises. Practice yoga for at least 20 minutes a day. Here is the list of exercises that will keep your muscles toned and your cells active.
    • Arm Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Wrist Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Shoulder Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Ankle Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Pawanmuktasana – 15-30 seconds
    • Trikonasana – Hold till comfortable
    • Supta Matsyendrasana – Hold till comfortable
    • Anulom Vilom – 2 sets, 10 reps
    Eating the right foods in the right quantities and exercising will help you lose weight. But, you have to eliminate other errors in your practice. The Dos and Don’ts will tell you precisely where you may err and how to make the most out of the Special diet plan.
    9. Dos And Don’ts Of The Special Diet
    THINGS TO DOTHINGS NOT TO DO
    Start your day with yoga, stretching exercises, or power walks.Do not wake up late and miss your early morning detox drink or breakfast.
    Stick to the diet plan. You can alternate and make some small changes, but the basic calorie intake should be same.Do not skip breakfast.
    Eat two servings of Special K each day.Do not add sugar in the Special K and milk.
    Eat fruits, veggies, and healthy proteins.Do not overeat.
    Use low-fat milk and yogurt.Do not snack on unhealthy foods.
    Drink enough water and fruit juice.Avoid alcohol and sweetened and carbonated beverages.
    Consult your doctor before starting on this diet.Do not work till late at night.
    So, now you know the practical mistakes that you could have made and hindered your weight loss. But do you know why we strongly support the Special diet? Take a look at the benefits of Special diet to unlock the mystery.
    10. Benefits Of The Special Diet

    • Easy to follow.
    • All the foods recommended in the diet chart are easily available.
    • Keeps your weight in check.
    • This medium to low-calorie diet ensures that you will lose weight faster.
    • You can prepare healthy snacking alternatives easily at home.
    • You can add fruits, honey, or nuts to a bowl of Special K and milk to make it more delicious.
    • Special K is made up of whole grains, i.e. it is rich in fiber content.
    • The Special K diet will keep your hunger pangs at bay.
    Well, there sure is another side to the coin. Let’s flip it!
    11. Possible Side Effects Of The Special Diet
    • Since this is a medium to low-calorie diet, you may feel fatigued or weak.
    • The sugar present in the Special K cereal might lead to a rise in the sugar levels after you have eaten it.
    • The salt present in the Special K cereal may be harmful to people who have diabetes.
    • You may feel irritated and experience mood swings.
    As a dieter, I would say that the Special K diet does more good than harm. Try this diet if you have a short-term weight loss agenda. It is also important to keep your weight loss goals real. Not eating right may lead to many conditions that might prove to be fatal later. Also, consult your doctor before following this diet plan.
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    Don’t turn your back on back fat! Because those drooping back folds are associated with insulin resistance, high testosterone, and low carb tolerance. To be specific, if you have back fat, you are at the risk of diabetes, PCOs, and infertility. To get rid of back fat, you must eat healthy and exercise the back muscles. These muscles – the lats, traps, erector spinae, rhomboids, etc. – support your spine and back, aid daily movements, strengthen your shoulders, chest, and core, and improve posture. Here are 15 exercises and a list of foods to eat and avoid to get rid of back fat. Read on.
    15 Exercises To Get Rid Of Back Fat
    Before you get started with the exercises, you should always warm up. Get a solid 10-minute warm-up to prep your body for the workout blast. Here’s what you should do.
    • Head tilts – 1 set of 10 reps
    • Neck turns – 1 set of 10 reps
    • Arm circles – 1 set of 10 reps
    • Wrist circles – 1 set of 10 reps
    • Shoulder circles – 1 set of 10 reps
    • Waist circles – 1 set of 10 reps
    • Side lunges – 1 set of 10 reps
    • Calf raises – 2 sets of 10 reps
    • Jumping jacks – 2 sets of 20 reps
    • Spot jogging – 3 minutes
    • Standing upper body twist – 1 set of 10 reps
    • Standing alternate toe touch – 1 set of 15 reps
    • Standing side crunches – 1 set of 10 reps
    • Ankle circles – 1 set of 10 reps
    Now, you are ready for your back exercises. Here you go!
    1. Bent Over Row

    Target – Lats, rhomboids, rear delts, traps, and biceps.
    How To Do Bent Over Row
    1. Hold a dumbbell in each hand and stand straight with your feet close together.
    2. Bend forward, push your hips back so that your spine stays long, flex your knees a little, roll back your shoulders, open your chest, and look straight ahead. This is your starting position.
    3. Keeping your core engaged, flex your elbows and partially curl your arms. Simultaneously, pull your upper arms back until your elbows reach just behind your shoulders.
    4. Bring your arms back to the starting position.
    Sets And Reps – 2 sets of 10 reps
    Tip – Do not round your shoulders and bend down. Roll your shoulders back and then do this exercise to target the back muscles.
    2. One Arm Dumbbell Row

    Target – Lats, rhomboids, erector spinae, lower traps, rotator cuffs, shoulder blades, biceps, and core.
    How To Do One Arm Dumbbell Row
    1. Place your right knee on a flat bench, and your right hand on the bench. Keep your palm flat, spine in line with your buttocks, left leg a little wider than shoulder-width apart, and left knee bent a little.
    2. Pick up the dumbbell with your left hand. Keep your left hand extended downward, and loosen up your neck. Keep your shoulders pinched back, look down, and keep your core engaged. This is the starting position.
    3. Flex your left elbow and pull the dumbbell up till it almost reaches your armpit.
    4. Slowly, lower your hand to the starting position.
    5. After finishing one set, do the same with the right hand.
    Sets And Reps – 2 sets of 10 reps
    Tip – Keep your spine in a neutral position and your foot flat on the ground.
    3. Bent Over Rear Delt Raises

    Target – Lats and posterior deltoids.
    How To Do Bent Over Rear Delt Raises
    1. Hold a dumbbell in each hand. Bend over by pushing your hips slightly out, extend your hands in front of you at a 45-degree angle, push your upper back down, roll your shoulders back, and look straight down. Push your chest forward, and keep your core engaged. This is the starting position.
    2. Bend the elbows slightly and pull your arms back till your elbows point toward the ceiling.
    3. Slowly, bring your arms back to the starting position.
    Sets And Reps – 2 sets of 15 reps
    Tip – Keep your spine in the neutral position.
    4. Wide Grip Lat Pulldown

    Target – Lats, teres muscles, trapezius, rhomboids, infraspinatus, serratus muscles, shoulders, and biceps.
    How To Do Wide Grip Lat Pulldown
    1. Grab the bent part of the overhead wide bar attached to the pulley on the lat pulldown machine. Pull it down and sit facing the machine, with the knees underneath the pads, spine straight, chest out, shoulders rolled back, core engaged, and feet flat on the ground.
    2. Lean slightly backward and pull the rod down with your elbows flexing and moving first down and then back until the rod almost touches your upper chest.
    3. Release the rod slowly until your hands are fully extended up.
    Sets And Reps – 3 sets of 10 reps
    Tip – Do not release the rod too quickly. Control the motion to work the back muscles properly.
    5. Underhand Cable Pulldown

    Target – Lats, deltoids, biceps, and lower back.
    How To Do Underhand Cable Pulldown
    1. Sit down facing the lat machine with an overhead wide bar attached to the pulley. Your hands must be closer than shoulder-width distance apart and the palms facing you.
    2. Hold the bar and adjust the knee pads so that they are just above your knees. Keep your feet flat on the ground, and hands fully extended overhead.
    3. Lean back a little and push your chest out.
    4. Breathe out and pull the bar down until it almost touches your upper chest. Bring your shoulders and elbows back.
    5. Breathe in and slowly release the bar back to the starting position (where your arms were fully extended overhead).
    Sets And Reps – 3 sets of 10 reps
    Tip – Squeeze the back muscles when you reach the fully contracted position. Also, keep your elbows close to the body.
    6. Lying Lat Pullover

    Target – Lats, shoulders, biceps, triceps, and core.
    How To Do Lying Lat Pullover
    1. Lie down flat on the mat with your knees flexed and feet flat on the ground. Hold a lightweight dumbbell in each hand and bring them right above your chest by fully extending your hands. Touch the dumbbells, chest out, shoulders rolled back, and keep your core engaged. This is your starting position.
    2. Breathe out and move the dumbbells from over your chest to over your head (not forehead).
    3. Breathe in and bring your hands back up directly above your chest.
    Sets And Reps – 3 sets of 10 reps
    Tip – Make sure to keep your core engaged when you do this exercise.
    7. Seated Cable Row

    Target – Trapezius, lats, erector spinae, deltoids, biceps, and wrist flexors.
    How To Do Seated Cable Row
    1. Sit down on the bench facing the lat machine. Grab the lower close-grip attachment that is attached to the pulley. Keep your knees slightly bent, feet on the footrest below, arms fully extended, chest out, and sit straight. This is your starting position.
    2. Pull the shoulder blades down and back, followed by the bending of the elbows, and pull the attachment close to your abs.
    3. Slowly bring your arms back to the starting position.
    Sets And Reps – 3 sets of 10 reps
    Tip – Do not draw your elbows out, shrug, or pull your upper torso back while rowing.
    8. Bent Over Barbell Row

    Target – Lats, rhomboids, traps, rear delts, and biceps.
    How To Do Bent Over Barbell Row
    1. Grab the barbell with a narrow grip. Keep your hands fully extended down, roll back your shoulders, chest out, core engaged, and head in line with your spine. Stand with your feet shoulder-width apart, and knees slightly bent. Push your hips out a little, and keep your upper torso at 45 degrees with the floor.
    2. Pull the barbell up until it almost touches your abs.
    3. Slowly lower the barbell back to the starting position.
    Sets And Reps – 3 sets of 10 reps
    Tip – You can also do this exercise with a wide grip to target your rear deltoids.
    9. Inverted Row

    Target – Lats, shoulders, biceps, and chest.
    How To Do Inverted Row
    1. You need a squat rack with a bar set at half your height. Make sure that the bar is not moving around.
    2. Hold the bar with a close grip with the palms facing out, legs extended, feet flat on the ground, and hands fully extended.
    3. Exhale and pull your body up. Inhale and go back down.
    Sets And Reps – 2 sets of 10 reps
    Tip – You can use a wide grip with the palms facing you or an underhand grip to target the biceps, delts, and lats.
    10. Reverse Fly

    Target – Rhomboid, traps, rear delts, and chest.
    How To Do Reverse Fly
    1. Grab a light dumbbell in each hand and get into a bent over position.
    2. Move your hands away from each other till they reach the shoulder level. Squeeze your shoulder blades together.
    3. Lower your hands back to the starting position.
    Sets And Reps – 3 sets of 12 reps
    Tip – Keep your head in line with your spine.
    11. Bench Dumbbell Pullover

    Target – Lats, rhomboids, rear deltoids, and triceps.
    How To Do Bench Dumbbell Pullover
    1. Sit at the edge of a flat bench. Hold a dumbbell with both your hands, lie down, and lift it up directly above your chest. Keep your arms extended, your elbows slightly bent, and palms pressed against the underside of the upper plates. This is the starting position.
    2. Inhale and lower your hands behind your head in an arching motion.
    3. Exhale and lift the dumbbell back to the starting position.
    Sets And Reps – 2 sets of 15 reps
    Tip – You can do this exercise on a decline bench as well.
    12. Superman Pose

    Target – Back, glutes, and hamstrings.
    How To Do Superman Pose
    1. Lie down on your stomach on a mat. Keep your feet and arms spread out.
    2. Lift your right arm up, followed by your left leg. Simultaneously, lift your head three inches off the ground. Keep your abs and glutes squeezed in.
    3. Hold this for 3 seconds. Release by bringing your head, arm, and leg down.
    4. Switch to the other side. Along with your head, lift your left arm and right leg this time.
    Sets And Reps – 2 sets of 10 reps
    Tip – You can also use a gym ball to do this exercise.
    13. Bird Dog Crunches

    Target – Back extensors, erector spinae, rear deltoids, abs, and glutes.
    How To Do Bird Dog Crunches
    1. Get on your hands and knees on the floor in a quadruped or ‘dog’ position.
    2. Take your right arm straight out and extend your left leg straight behind you.
    3. Do a crunch by bringing your knee and elbow to meet each other.
    4. Extend them back to the starting position and then repeat.
    Sets And Reps – 2 sets of 15 reps
    Tip – If you experience neck pain while doing this exercise, you are not doing it right. Keep your neck in a neutral position.
    14. Dumbbell Shoulder Shrugs

    Target – Traps, shoulders, and neck.
    How To Do Dumbbell Shoulder Shrugs
    1. Stand with your feet wide open. Keep your arms by your sides.
    2. Lift a five-pound dumbbell in each hand. Keep your palms pointed towards each other.
    3. Shrug your shoulders toward your ears while holding the dumbbells.
    4. Hold the shrug for three counts and lower your shoulders.
    Sets And Reps – 3 sets of 10 reps
    Tip – Make sure to roll your shoulders back and do this exercise to target the back muscles.
    15. Cat-Cow Pose

    Finish your back exercise routine with the Cat-Cow Pose to relax and reduce the chances of back injury.
    Target – Upper back, lower back, chest, shoulder, and hips.
    How To Do Cat-Cow Pose
    1. Position yourself on a yoga mat with your hands and knees touching it.
    2. Lift your head up while inhaling slowly. At the same time, arch your back in a concave shape.
    3. Exhale slowly, contract your abs, bring your head down, and round your back.
    Sets And Reps – 1 set of 20 reps
    These are the 15 back sculpting and back fat burning exercises. But you must also follow a well-balanced and healthy diet to lose back fat. Here are the lists of foods to eat and avoid.
    Foods To Eat 
    • Veggies – Cauliflower, broccoli, cabbage, Chinese cabbage, bottle gourd, ridge gourd, bitter gourd, scallions, eggplant, kale, spinach, chive, radish greens, Swiss chard, rocket spinach, carrot, and beetroot.
    • Fruits – Watermelon, muskmelon (without sugar), apple, banana, pineapple, plum, peach, and berries.
    • Protein – Eggs, fish, soy, tofu, mushroom, chicken breast, ground turkey, beans, and legumes.
    • Dairy – Full-fat milk, full-fat yogurt, buttermilk, homemade ricotta and cottage cheese.
    • Nuts And Seeds – Walnuts, almonds, pecans, pine, macadamia, hazelnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds.
    • Whole Grains – Brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum.
    • Fats And Oils – Olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter.
    • Herbs And Spices – Cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, turmeric, cayenne pepper, black pepper, white pepper, mace, nutmeg, saffron, cilantro, rosemary, thyme, basil, oregano, and sage.
    Foods To Avoid 
    • Bread
    • Flour pasta
    • Fries
    • Ready-to-eat noodles
    • Rice noodles
    • Fried chicken
    • Frozen foods
    • Processed food
    • Potato wafers
    • Biscuits
    • Cookies made with refined flour and sugar
    • High GI fruits like mango and grapes
    • Canned food
    • Hormone-treated meat
    • Alcohol
    Apart from tweaking your food habits a bit, you must also consider improving your lifestyle. Write down your goals and stick motivational quotes in every corner of your house. Get inspired by people who are positive. Sleep well, do not check your phone as soon as you get up, do what you like, and give yourself time. And most of all – love your body. Learn to take care of it. You do not have to be a particular size, but you should be active and fit. Set that as your goal, NOW! Good luck.


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    Big arms on your wish list? Build mountainous biceps with these expert exercises, tricks, and techniques.

    1: Get A Grip On The Perfect Biceps Workout
    Maximizing your biceps development takes more than some curls tacked onto one of your regular workouts each week. You'll want to be more strategic by taking advantage of a key difference between biceps and your larger body parts.
    "Like calves, biceps are a slow-twitch, red-muscle-fiber-dominant body part,". "They recover more quickly, which is why I recommend training biceps twice per week: once with back and once with shoulders and triceps."

    The biceps complex is actually made up of four distinct areas. Dedicate some of every workout to hitting each portion. Here's how to hit each area with simple grip changes in your curls:
    • Biceps brachii short head: Wide grip
    • Biceps brachii long head: Narrow grip
    • Brachialis: Neutral grip (palms facing)
    • Brachioradialis: Pronated grip (palms down)
    2: Bash The Brachialis
    The first thought about the biceps is all about the peak, and the higher, the better. That's a function of your genetics (so thank your parents, either sincerely or sarcastically) and the development of the aforementioned long head of the biceps brachii.
    That said, you can also build the brachialis, that muscle running beneath the biceps brachii, thus giving a bit more girth to the upper arm, as well as a higher platform for that peak to stand on. The brachialis, again, is best activated when you're curling with your palms facing one another. The cross-body hammer curl and cable rope hammer curl are two movements that employ this neutral grip.
    3: Shift Your Lifts
    Positioning your elbows in different places in relation to your body alters the stimulus as well. During most curls, your elbows are at your sides. This is a solid biceps-building position, but you can emphasize the short or long head by moving your elbows in front of or behind your body.
    For instance, doing an incline dumbbell curl will put your elbows behind you, putting the long head of the biceps brachii into a stretched position. This makes for a stronger contraction. You can also accomplish this stretching during a drag curl, allowing your elbows to drift behind your back as you lift the bar up.
    On the flip side, during a preacher curl, your elbows are out in front of your body. This emphasizes the short head. You can further promote the activation of the short head by doing a wide-grip move like EZ curls holding the outer angle, or a simple wide-grip barbell preacher curl.
    4: Ditch Your Doubts About Machines
    Big arms are built with basics: close-grip bench presses, skullcrushers, standing curls, and the like. But the old-school view of machines as inferior to barbell and dumbbell classics should be tucked away with your Zubaz and rag tops, never to see the light of day again. Machines have come a long way from the days of awkward ranges of motion and rickety construction.

    The leverage and fixed range of motion that machines provide generally mean you can handle a bit more weight than you would doing a similar free-weight version. While this doesn't trump the idea of calling on ancillary muscle groups to stabilize your body as you do during a barbell or dumbbell exercise, it does provide an additional stimulus variant for your workouts. A complete biceps workout should involve both modes of movement. You should make use of the preacher curl machine in particular.
    The preacher machine takes the same premise as barbell and dumbbell preacher curls and adds the fixed range of motion and ease of a machine. It's perfect for a dropset finisher on the tail end of your workout, but does just as well as a higher-weight, lower-rep anchor movement near the front end of a biceps routine.
    5: Pair Up For Maximum Pump
    Supersetting biceps and triceps exercises is a popular method for attacking an arm day. By going back and forth between these two complementary body parts, you'll pull more blood into the upper arm, enhancing the pump. Since you'll be resting the triceps when the biceps is working and vice versa, it will cut down the time spent waiting around as you recover for the next set, therefore upping the intensity.
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    Cardiovascular Disease (CVD) is the leading cause of death in Australia, killing one Australian every 12 minutes. It affects 4.2 million Aussies and accounted for nearly 30% (43,477) of all deaths in 2017.




    How Does Exercise Help?

    Exercise is vital in the prevention of CVD and improving heart health. Not only will it prevent several risk factors associated with the disease, but it will also strengthen the cardiovascular system and prevent your risk of a range of other chronic diseases.
    There is a clear relationship between exercise and the risk of Coronary Heart Disease (CHD). Plus, it only takes a SMALL amount of exercise to make a BIG difference. For example one study demonstrated that:
    • Running for one hour or more each week reduced risk by 42%
    • 30 minutes or more of resistance exercise per week reduced risk by 23%
    • 1 hour or more of rowing and 30 minutes of brisk walking were both was associated with an       18% reduction.
    Exercise also plays an integral role in cardiac rehabilitation. It results in reduced mortality, greater reductions in total cholesterol and triglyceride levels and reduced systolic blood pressure. Being active in your rehabilitation post a cardiac event is vital in preventing a re-lapse and promoting longevity and quality of life.

    How Much & What Types Of Exercise?

    The exercise guidelines to prevent CVD and maintain good health are:
    • Conduct a minimum of 2.5 – 5 hours of physical activity each week.
    • Work between low (55-70 % Maximal Heart Rate) and higher (>70 % Maximal Heart Rate) intensities.
    • Be active on most days of the week.
    • Include resistance exercise, flexibility and balance components for a holistic approach.
    • Incorporate group exercise (exercise groups, Yoga, Pilates, team sports) to take advantage of the psychological benefits (reduced anxiety, mindfulness, social interaction).
    • Use an exercise diary or buddy up with a friend to keep you accountable.
    • See an Exercise Physiologist to set your program.
    • Make exercise fun, exciting and adventurous; i.e. exercise outdoors, go indoor rock-climbing, conduct hikes, swim in the ocean, challenge yourself!

    Have A Heart Condition? Want To Start Moving More?
    Chat to your local Accredited Exercise Physiologist about your heart health. They will work with your cardiologist, general practitioner, and pharmacist to achieved results. Additionally, they will use exercise to reduce the risk of any further cardiac complications.
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    Look around online and you'll find lots of "arm workouts for women." Most of them feature perky young lassies doing hundreds of reps with 3-pound pink weights while dancing the merengue, doing jumping jacks, or basically just standing there posing.This is not that kind of workout. This one will kick your ass, and it'll do it in about a half an hour.

    Dumbbell Biceps Curl



    Just one slight modification to this classic curl will make your arms freak out. The single-arm hold will increase time under tension, since you're resisting weight even in your "resting" arm. As the reps unfold, you'll be tempted to let that resting dumbbell drop. Rather than giving in, do your best to hold your "non-working" arm steady at 90 degrees.
    EZ-Bar Curl

    The goal of this exercise is to target the biceps, so keep your elbows tight against your sides so you don't recruit chest or shoulder muscles. This should be all biceps, all the time.
    Overhead Triceps Extension


    This is one of the best triceps exercises. To reap the full benefit, keep your elbows in and squeeze your triceps at the top. Engage your core throughout each set.
    Bench Dip


    Keep your hands next to your hips on the bench to avoid putting extra tension on your shoulders. Your feet can go on the floor or up on another bench.
    Cable Hammer Curl
    In all the arm exercises you've done in this workout so far, you've used a supinated (wrists turned up) grip. Switch here to a neutral grip, with your hands perpendicular to your body and facing each other. Switching grips enables you to target the same muscle at different angles.
    Triceps Push-Down


    End this short workout with a total burnout sequence. Do 10 reps, drop the weight and, with no rest, do 10 more reps. Drop the weight again and go directly into 10 more reps. This is the last exercise of the workout, so keep going and finish strong—even when you feel like you've got wet cement in your veins and your arms are going to fall off.
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    POWERHOUSE FITNESS BLOG by Rahul Lawaniya - 2M ago

    Sweating is not appealing. The stench can make you conscious and lower your confidence. But, did you know that sweating is good for you?
    Research shows that there are many benefits of sweating . And you can reduce the stench by following some simple tips. Read on to know what sweat is, why we sweat, the reason behind sweat odor and how to reduce it, and the benefits of sweating. Swipe up!
    What Is Sweat? Why Do We Sweat?

    Sweat is the “fluid that exits the body through pores in the skin, usually due to physical stress and/or high temperature for the purpose of regulating body temperature and removing certain compounds from the circulation”.
    Sweating helps your body to cool down when the body temperature rises. A mix of salt, water, and toxins is excreted in the form of sweat from the sweat glands. Talking about sweat glands, there are two types – eccrine and apocrine.
    The eccrine sweat glands are present all over the body and on the soles of the feet. The eccrine sweat glands produce about 500 mL – 750 mL of sweat per day. The apocrine sweat glands are present in the armpits, the nipples and areolar tissue of the breasts, ears, eyelids, and groin area.
    Scroll down to find out the reason sweating causes body odor in some people.
    Why Sweating Causes Body Odor?
    Sweating may cause body odor due to the presence of the apocrine sweat glands – which is why they are also known as odoriferous sweat glands. The glands start to function when puberty hits.
    Initially, the sweat the apocrine glands produce remains odorless, but it develops odor after it gets exposed to bacteria.
    Hence, maintaining personal hygiene is necessary to reduce body odor associated with sweat. But before we get to the simple tips to reduce sweat odor, let’s first understand why sweating is good for your health. Scroll down.
    7 Benefits Of Sweating

    1. Helps In Detoxification
    Sweating helps to get rid of toxins from the body, including heavy metals like cadmium and mercury, pollutants, and alcohol. Scientists have deduced that since sweating helps to eliminate various toxins in the body, sweat analysis, along with urine and blood analysis, should be done to get a complete picture of bioaccumulation of toxins.
    2. Improves Kidney Function
    Your kidneys are real-time filters that help filter toxins from the water and maintain a balance of nutrients in the blood. Scientists have found that hot bath or sauna sweating helps excrete urea, which helped uremic patients improve their kidney function.
    Note: Sweating a lot and not keeping yourself hydrated may lead to kidney stone formation.
    3. Regulates Temperature
    Sweating is your body’s natural mechanism to stay cool due to physical exertion, stress, or tension. This prevents the body temperature from rising beyond 37o C (or the temperature that your body has adapted to depending on your environmental temperature) and hyperventilating.
    4. Helps Heal Wounds
    Sweating can also help heal wounds, scrapes, burns, and ulcers on your skin. “Skin ulcers — including those caused by diabetes or bed sores — and other non-healing wounds remain a tremendous burden on health services and communities around the world,” says lead author Laure Rittié, Ph.D., Research Assistant Professor of Dermatology at the University of Michigan Medical School.
    She also added, “It may be surprising that it’s taken until now to discover the sweat glands’ vital role in wound repair,” and “The regenerative potential of sweat glands has been one of our body’s best-kept secrets. Our findings certainly advance our understanding of the normal healing process and will hopefully pave the way for designing better, targeted therapies”.
    5. Protects The Body From Germs
    Researchers found that sweat contained a potent antibiotic called dermcidin (11). This antibiotic forms a protective layer and helps protect the body from germs. Dermcidin protects the skin from infections. Constant washing of the skin may erode this layer. So, do not overwash your body and/or face.
    6. Improves Skin Health
    Sweating helps open up the pores, which helps to get rid of the dirt, bacteria, and pollutants. People who workout regularly and sweat have shown significant improvement in their skin over a period. Acne and spots are reduced, and the skin has a healthy glow.
    7. Enhances Mood
    Sweating in the gym or while doing any physical exercise helps to secrete endorphins. And that helps to enhance the mood and makes you happy. This, in turn, lowers stress levels, makes you feel better, and strengthens your immunity.
    Sweating is not actually that bad. But there are times when excessive sweating or hyperhidrosis can hamper your daily activities.
    Here are the simple tips to reduce sweat odor.
       Tips To Reduce Sweat Odor

    • Add a pinch of camphor to your bathing water.
    • You can also add lemon essential oil to your bathing water.
    • Wash your undergarments separately in lukewarm water.
    • Keep your armpits and pubic area clean. However, do not use vaginal wash regularly as it may cause a pH disbalance.
    • If you workout regularly, keep an extra t-shirt and a pair of leggings/shorts in your gym bag.
    • Keep a roll-on deodorant in your bag so that you can use it whenever you need to.
    • Use alcohol-free deodorants and perfumes.
    • Wear clean socks and clean your workout shoes every alternate week.
    There you have it – 7 benefits of sweating and ways to reduce body odor due to sweating. So, get sweating and improve your skin, mood, and health. Cheers!

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