New in home workouts come out all the time. Today it’s the latest and greatest thing and tomorrow it’s another, but from time to time a workout with truly great potential is born. Les Mills Pump by maker Beachbody may just be such an in home workout program. Although just a few weeks old, this highly sought after workout routine is no newbie in both its technique and fan base.

Over the past 15 years or so Les Mills international has made BodyPump become almost a household name. Ask almost anyone who frequents a gym if they’ve heard of it and a resounding YES is sure to come your way. True, today there are many variations of the BodyPump workout. This is especially true due to the fact the company split into two after an internal power struggle and Body Training Systems or BTS was formed, but nevertheless the BodyPump mantra is alive and well.

This almost cult following is largely fueled by literally millions of people in over 80 countries. The BodyPump name is a well recognized brand that seems to keep growing. This recognized brand would be a perfect fit for an in home workout catered to people that do not particularly enjoy visiting the gym. This otherwise untapped market to Les Mills would now become wide open terrain for Body Pump. With this in mind Beachbody jumped at the opportunity to produce and distribute this program which is a definite one of a kind in the in home fitness market.

Les Mills Body Pump – A Long History Of Results

Why Les Mills Body Pump has been so successful is because of the results of those who take the class regularly. The constant changing of tempo and cardio exercises creates an extremely high calorie burn that helps the exerciser not just lose weight, but get defined and toned. This style of exercise is especially appealing to women who have a hard doing cardio, but realize they need it to maintain a healthy lifestyle and set a new level of fitness.

The new in home workout by Beachbody called Les Mills PUMP uses the same principals taught in class to achieve similar if not better results. The combination of low level barbell weight and extremely high rep exercises causes what’s been dubbed the “Rep Effect.” This effect is how someone can use weights to lose weight and get tone without the possibility of bulking up, which is especially appealing to the female audience.

What’s nice about this program is that although technically it is brand new, the historical results of the science behind the workout it’s based from is decades old. This history is what makes Les Mills Pump by Beachbody a program that is sure to stand the test of time, and be a program that truly helps people get in the best shape of their lives.

Perhaps one of the best ways by which you can stay motivated to exercise is by having a motivated partner, whether human or canine. If it's the former, then it becomes apparent that you make comparisons of workouts so you are able to compare progress on a weekly or monthly basis.

For the most part, some people might need to put in much more effort for some body parts as compared to others. For example, developing muscles in the lower body has taken me significantly lesser time than my partner's even though his upper body strength is much more than mine.

Since genetics is so unique to each and ever person, it's hard to say which muscle group is the hardest to develop from time to time. Yet people will agree that the pectoral muscles are a pretty tough muscle group…

Pectoral Muscles

If you aren't aware of what the pectoral muscles are, these are the muscles located in the chest, and consist of the pectoralis major and minor. With the obsession that women have for boob-jobs, it's surely something that they don't share in common with men.

Yes, we're talking about the proverbial man-boobs syndrome that is the reason why most men don't like to take their shirts off and if you don't know what that means, you'll have to see the fully-developed pectoral muscles that Arnie sported in order to distinguish between what's socially acceptable and what isn't.

Perhaps the exercises to work these muscles can be indicated by their function. The pectoralis major is in place to help you move your arms across the body while the pectoralis minor helps you to move your shoulders forward.

So, here are a list of exercises that supports these body movements so that you can get that thick, fan-shaped form that is an indicator of these muscles being in their best shape.

Top 3 Chest exercises for Men

Exercise #1: Dumbbell Press (with 3 variations)

a. Flat Dumbbell Press
Equipment: flat bench, dumbbells
Execution Instructions (video): Dumbbell Bench Press

b. Incline Dumbbell Press
Equipment: Incline Bench, dumbbells
Execution Instructions (video): Incline Dumbbell Press

c. Decline Dumbbell Press
Equipment: Decline Bench, dumbbells
Execution Instructions (video): Decline Dumbbell Press

Exercise #2: Dumbbell Flyes (with 3 variations)

a. Normal Dumbell Fly
Equipment: flat bench, dumbbells
Execution Instructions (video): Dumbbell Flyes

b. Incline Dumbbell Fly
Equipment: Incline Bench, Dumbbells
Execution Instructions (video): Incline Dumbbell Flyes

c. Decline Dumbbell Fly
Equipment: Decline Bench, Dumbbells
Execution Instructions (video): Decline Dumbbell Flyes

Exercise #3: Push-ups (with variations)

Equipment: None
Execution Instructions (video): Pushups for the beginner

NOTE: Following these short instruction videos closely will ensure that you practice the right form and also prevent any issues that might crop up if you execute these exercises without proper instruction.

One important thing to remember with these popular chest exercises for men is that you won't see the results immediately, so you'll have to be patient. In any case, taking your time with these exercises often results in getting into the shape the good old way.

In Closing

So, just in case, you've been battling with the problem of man-boobs, it won't be long before it remains a challenge of the past with these chest exercises.


The term “Muscle Confusion” seems to have become an everyday phrase since P90X burst onto the fitness scene a few years ago. The principle of exercising different parts of the body in a sporadic, seemingly unorganized manor is not a new concept. Although being recently trademarked by Beachbody (maker of P90X) the term “muscle confusion” has long been a proven method to help overcome plateauing, a major hurdle typically experienced by exercisers trying to improve their physique.

The original P90X program was a surprisingly sufficient program at combating this hurdle. If followed properly and for the directed period of time almost anyone would see results that could not just be maintained, but improved upon for some time.

Similar to the body and its need for change to keep progressing and moving forward, P90X as well would need to evolve and provide continued muscle confusing techniques and workouts. The primary aim of P90X 2 is to further evolve the muscle confusion with new exercises aimed at keeping the P90X grad going. There are two main ways the sequel accomplishes this task.

By Introducing New Equipment: P90X has always been known for its ability to deliver extreme results without the use of much equipment. The few pieces of equipment that were necessary, like the chin up bar and resistance band or dumbbells will still be needed with P90X2. In additional to these items, two other pieces of “equipment” will be utilized in the sequel. The use of medicine balls and balance balls has been introduced as important equipment pieces that not to be overlooked.

The primary reason for these additions is because P90X2 attempts to add in just the right amount of instability to the exercises in an effort to build up your core. The idea here is that you engage core muscles subconsciously while consciously exercising your upper body, or whatever part of the body you are exercising that day. It may sound cliché but P90X2 is all about “killing two birds with one stone.”

By Introducing New Science: The latest research and sports medicine science has always been an integral part of the P90X franchise. In an effort to make P90X2 more intense and extreme than its predecessor, Tony Horton decided to enlist the help of Dr. Marcus Elliott & The Peak Performance Project. Until now, the advice and training methods prescribed by this organization was limited to the upper echelon of world-class athletes. P90X2 users will have the unique opportunity to tap into this otherwise exclusively limited powerhouse of fitness knowledge and research.

The introduction of new equipment and sports medicine science is just the tip of the iceberg when it comes to changes the P90X sequel has gone through. Much more is in store for anyone looking to continue the evolution of muscle confusion with P90X2.

Many fans and newcomers eagerly anticipate the arrival of this new program, scheduled for release in just a few short months.

Almost every great writer, philosopher and scientist has always had something good to say about India. We live in such extremes – you'll see both a "beamer" and someone's lost cow crossing the street as well.

The country has developed unevenly, to say the least, but this is due to the fact that it is a difficult people to handle as a nation with such diversity and conflicting interests.

What is amazing about India is the fact that so many different people coexist peacefully regardless of the difference of views, and perhaps, that is something any Indian cannot deny no matter whether they are not necessarily patriotic or not.

Interestingly, Albert Einstein, the father of modern physics had a high regard for India and its contribution to science and math which is definitely reciprocated in the choice of university when a student intends to do his Masters' abroad from India.

And the number of top-notch universities in Germany, where almost everyone gets a scholarship, are definitely focused on breaking new ground as they always have been known to be for several years now across diverse fields.

Take for example, the zeitgeber, which is still considered a key concept in biology as discovered by Jürgen Aschoff in 1954.

An Introduction to the concept of the 'Zeitgeber'

The study of circadian rhythms have revealed a lot about nature and the species that walk (or crawl) the earth. This concept is considered to be a 24-hour cycle that determines certain behaviors, biochemical and physiological processes that is inherent in all living things, if you look a little closer –  has been considered to be a breakthrough in the field of chronobiology.

The keyword to remember here is the phrase: internal clock. Every living this has one of these, and although you won't hear anything go tick-tock, it is said to govern sleeping and waking patterns.

So what role does the zeitgeber play in all of this?

Even though our body clock is an internal one, the cues to which our sleeping and waking patterns are aligned are external ones since there are certain sights and sounds in our environment that play a role in waking us up or even prompting us to go to sleep.

Of course, the necessity to get in a good night's rest is imperative, and without which we wouldn't be able to function at our best. Alternatively, it isn't a good idea to stay in bed most of the time as this generates a sense of lethargy.

If you take a moment to think about this concept, you'll find that there are several examples that facilitate our sleep/ waking patterns or play the role of a zeitgeber.

Examples of the 'Zeitgeber'

One of the most common examples of this phenomenon is the sun's rays that wake you up to early in the morning. Of course, this type of zeitgeber is a sight-based cue while the crowing of a rooster is a sound-based cue as well.

Other common examples that can readjust your sleeping and waking patterns are drinking and even taking medication among others.

In Closing

Even though I love India, even I will admit that some people can give you sleepless nights alright!

While they say that "Home is where the heart is", there are times when all you can do is wish you could shoot one of your family members. Yes, I know… every family is dysfunctional and all that jazz yet when the going gets tough, the tough get going!

We've all been in these situations, haven't we?

But when it comes to personal tragedies (and we all have them!), there's no one who'll be more than happy to help you through your situation than family.

To be really honest, I wouldn't know what to do without Mom (and I'd say this again) if it wasn't for her advice from time to time and the blessed yoghurt that she makes, especially at a time when I had stomach aches!

Mom, Yoghurt with a little dash of "culture"

From the standpoint of being a mom, they'll always be moms with their smothering no matter where you go. While the proverbial "You can't fool Mom" punchline (er, rule) was made popular by the Dennis comic strip, the thing is that this applies anywhere else as well.

Yet their first priority will always be their little kids, and for the most part, this will become how they lives for the rest of it. I say this because even at this age, mom always seems to be the best person to take advice from even now (and I'm admitting this at the risk of sounding like a loser!).

And yes, the way she makes yoghurt at home (we call it 'curds' in our part of the world!) has been something of a tradition that is easily missed when she doesn't have the time to make it.

But yes, you can make it yourself at home especially if you live away from your parents because it's really simple to make…

How to Make Yoghurt at Home

While the lazy choice would be to head out to the supermarket to get yoghurt, the option of making it at home is also available, not unless you tend to make the kitchen look like a bomb shelter once you're done.

So, here are some simple steps that you can follow to make yoghurt at home but first, here are the ingredients that are required.

Ingredients: 1 quart milk [any kind would do], 2 tablespoons of yoghurt or freeze dried bacteria, 1/4 to 1/2 cup of no-fat dry milk [optional]

And now for the steps:

Instructions

Step One: Heat and continuously stir the milk until it reaches a temperature of 185 F (obviously using a thermometer) or until it begin to froth.

Step Two: Cool the milk to about 100 F, all the while continuing to stir.

Note: Don't proceed to the next step if the milk is above 120 F or below 90 F, as only 100 F is the optimal temperature.

Step Three: Ensure that the starter yoghurt is at room temperature (as it is normally refrigerated) while you are cooling the milk.

Step Four: Add the non-fat milk (as an option to increase the nutritional content of the yoghurt) to the milk that has cooled.

Step Five: Add two tablespoons of the starter yoghurt or the freeze dried bacteria to the mixture after this.

Step Six: Transfer this mixture into a clean container, and cover it with a lid or a plastic wrap.

Step Seven: In order to allow bacteria growth, keep this mixture warm at a temperature of about 100 F for seven hours. You can use an oven for this step as well.

Step Eight: After seven hours, you will find that the mixture now has a custard-like texture after which you can refrigerate the yoghurt for a few hours before serving.

Step Nine: Importantly, if you want to make this a habit, you have to use this two tablespoons of this batch of yoghurt for the next batch within 5-7 days where you repeat this process from step one.

Step Ten: If you're not too particular, add your favorite flavor if you'd like.

In Closing

And it's only when you do this, you'll perhaps learn to appreciate all that Mom has (and will continue) to do for you.

While I do have vices in plenty, there is one thing that I try to avoid, the fast food joints that have spread their commercial tentacles right from the United States all the way to where I live. You name it… Dominos, Pizza Hut, KFC and Papa Johns…

And just this week, my neighbor tempted to take head out to the closest KFC outlet just about a mile from where I live, and yes, I did order 8 pieces of chicken and split it between a friend and myself.

It was only the next morning I realized that I can't eat this kind of food anymore, thanks to my stomach not responding well to the food. And this reminded me of my ongoing allergy to prawn (shrimp)…

And in similar fashion, some people do not even know that they have an allergy to nuts until they eat them just as I discovered that my system can't handle "fast food" either.

An Allergy to Nuts… you said?

Yes, we're talking about the proverbial list of common nuts that you help yourself to these days such as pistachios, almonds, walnuts, hazelnuts, Brazil nuts, macadamias, pecans, and cashews and so on and so forth.

However, since a food allergy often operates in the same way regardless of the food involved, it occurs when the immune system considers it to be harmful (just as it responds to toxins), and which will lead to the release of antibodies known as immunoglobulin (IgE) that will fight against the protein in the food.

And while the level of allergy (mild to extreme) differs from allergy to allergy, the symptoms are very different as well. However, there are specific symptoms that affect those who have nut allergies.

Nut Allergies Symptoms

There are four parts of our body that is affected by various nut allergies, and they are the skin, gastrointestinal, cardiovascular and respiratory system.

a. Skin

Probably, these are the first symptoms that you find in the form of itchy, red, bumpy rashes (also known as hives), eczema, swelling around the mouth or face.

b. Gastrointestinal System

Diarhhea, vomiting, cramps and nausea are common signs that are associated with the gastrointestinal system.

c. Cardiovascular System

In this situation, one can feel either lighthearted or faint.

d. Respiratory System

Breathlessness, a runny or watery nose, sneezing, coughing, wheezing and finally, asthma.

e. Anaphylaxis

This is definitely the worst-case scenario in which all four body systems are under attack and one experiences symptoms such as itchy skin, breathlessness, tightness in the throat, nasal stuffiness, vomiting and so on and so forth. It's a condition that is normally considered life-threatening and one must be rushed to a hospital immediately, where they will administer epinephrine as this will not only decrease swelling but increase blood pressure levels as well.

So, one's question would if there is any cure for this allergy?

And the answer to that question is "No", and the only way by which one can prevent this condition in its mildest and extreme forms from occurring again is by NOT eating nuts at all.

In Closing

And while you're at it, drop the fast food too…

Competitive sport is war! There's no other way to look at it these days. The arena is replete with gladiators who are willing to put everything on the line in order to win it all. And when I say everything, every aspect of their lives are taken into consideration so that they can peak in their performances.

While this can mean strenuous training routines that have been scientifically designed to help them get stronger and faster, an education of the game which helps them to understand the game itself and what they can do and most importantly, a strict review of their diet.

Now since it might be important to avoid any injuries as well, there is no doubt that these athletes would have some point or the other will have to eat food that contain Vitamin D that strengthens not only their bones and teeth but has several advantages related to the body that will only improve and enhance performance.

Benefits of eating Vitamin D Foods

Since a Vitamin D deficiency can be lethal for any athlete and no less dangerous for any person in general, it bodes well for both to include any food that they enjoy and which has at least a good amount of Vitamin D that meets the daily recommended levels depending on the age they are at.

Again, while the athletes get their nutrition according to the specifications set by a registered dietitian while also getting a lot of 'sun', non-athletes would either have to follow the same procedure in the hope that they become stronger and fitter if not as good as these athletes as well.

Come to think of it, a diet packed with Vitamin D will not only avoid several diseases that are due to a susceptible immune system but also reduce one's chances of injury, thanks to the abundance of calcium that one can obtain from these types of foods. And who doesn't like a man who is strong whether he is an athlete or not?

Daily Vitamin D tolerable Intake levels

According to latest statistics, the amount of Vitamin D that the body needs depends on the age of the person, and thus here is a list of numbers that indicate how much Vitamin D one needs everyday keeping the age factor in question.

1. Infants (0-6 months) – 25 micrograms

2. Infants (6-12 months) – 38 micrograms

3. Children (1 – 3 years) – 63 micrograms

4. Children (4-8 years) – 75 micrograms

5. children/ adolescents (9-18 years) – 100 micrograms

6. adults (19 years and above) – 100 micrograms

7. pregnant and lactating women – 100 micrograms

Any amounts of vitamin D intake above this daily limit must be avoided unless it is recommended under medical supervision, and while athletes will get their daily dose of this vitamin, it is recommended that one doesn't go over the top with this.

List of Vitamin D Foods (quantity – 100 gms)

And here are a list of foods that will help one get their recommended dose of Vitamin D:

1. Cod liver oil

2. Margarine

3. Fortified butter

4. Fish such as Herring, Kippers, Salmon, Mackerel, Pilchard, Sardines, Tuna and Roe

5. Shrimp whether boiled or steamed

6. Cow's milk

7. Eggs (whole or boiled)

In Closing

One way or another, you will stand to gain in every way when you opt for vitamin d rich foods for a long time to come!

Introduction

Watching folks fall while water skiing might be fun when you're sitting in front of the television set and watching America's funniest water videos, but getting out in the sun and daring yourself to travel at such high speeds is something else.

Look at this video, which is only slightly relevant to travelling at a high speed and water, but it is a treat to watch: Water Slide – Video

To most folks that I did see it with, it was jaw-dropping… amazing, just amazing! What a rush, man!

Water sports can do that for you, while also keeping you in shape with, of course, the danger of making it into a bloopers video now and then. Hey, what the hell, your fifteen minutes of fame… right?

Water Sport Types

The classification for one to understand water sports is very simple. The three common types (not unless these freaks hooked to making bloopers videos come up with something else!) are the ones in the water, on the water and under water.

The most common sports that you would see in the 'in the water' type are swimming, water polo, synchronized swimming and diving off springboards. Yes, these are sports that are a part of the Olympics as well as popular competition.

Some of the activities and sports under water include scuba and free diving, underwater hockey and rugby and rather singularly, underwater photography.

Amongst the three, the sports on the water outnumber the other two groups, and some of the most popular ones include canoeing, surfing, waterskiing, parasailing, fishing and the mother of all water sports, white water rafting.

Picking a water sport for fitness

Depending on your level of fitness and if you want to have fun while you are at it, one can pick any of these sports of which, the first type requires a lot of practice (as almost everyone of those sports listed are competitive in nature!).

Not only does perfecting these sports take years and years of practice but it requires dedication and focus to such as extent that achieving fitness using these sports is not just a goal but a serious requirement.

When it comes to the second type, these are the easiest of the lot but since you need to be under water, you need to know how to swim. If you don't, then it would be better to learn how to, and then try this list of sports.

Actually speaking of swimming (read: in the water sports), if one learns how to swim as well as a fish, that itself can help you achieve fitness to a large extent as the average number of calories burnt per hour is around 600.

It's the last list of sports that can be real fun where even beginners can try them, and the calories burned are sometimes far more than conventional exercises that one might use to workout with.

In Closing

Almost all the sports listed here, if used as exercise for an hour, can burn at least 300 to 600 calories while the vigorous effort of bodybuilding will help you lose about 200-4oo calories.

Trying water sports is not a bad idea at all, if you want to lose weight quickly, however, it is a good idea to stay from acts of daring as shown in the video above.

Introduction

Johnny Depp's 'Secret Window' always comes to mind (and the crunching sound of him biting into a corn) whenever one brings up the keywords 'corn' or 'maize'. The movie (and Johnny Depp's flawless characterization) does leave that kind of effect on you just like high fructose corn syrup has left it mark on the commercial production of soft drinks, yoghurt, cookies, bread and a blast of other products as a sweetener and a preservative.

And much like Johnny Depp used his 'imaginary friend' to do what he never had the courage to do otherwise, high fructose corn syrup is particularly used a 'substitute' for sugar in almost every commercial product you can name or pick off a shelf in a supermarket. Of course, we're talking about products that require a little 'sweetening' here and which has become synonymous with the term 'fattening' as well.

For those of you who aren't necessarily used to looking at food labels, let's understand what high fructose corn syrup is all about before we get into why there's so much fuss about high fructose corn syrup.

High Fructose Corn Syrup (HFCS)

Pure corn syrup is normally prepared from the starch of corn (oh yes, it is known as maize in the UK) of which glucose is its main component. In the case of High Fructose Corn Syrup, a group of these corn syrups go through enzymatic processing that converts the glucose into fructose after which corn syrup that is composed of 100% glucose is added to the mix, thus being named as glucose-fructose syrup.

Now there are varieties of HFCS that are used for various products such as HFCS 55 in soft drinks, HFCS 42 in processed foods and baked goods while HFCS 90 is used in special case only with a mix of the other two as well.

Strangely enough, since it is used as a substitute for table sugar (read: sucrose), some experts say that this cheap sweetener will cause far more adverse health effects as compared to table sugar itself, whereas others say that there is no cause for panic.

These conflicting reports are enough to make anyone go, "So what's the truth now ? "

And for that one must look at the various studies conducted by reputed institutions to see if these allegations hold water or is just another case of 'the sky is falling', thanks to the 'chicken little' in all of us.

Pros & Cons

In a study first published in 2004 in the American Journal of Clinical Nutrition, it was speculated that HFCS was twice as bad as sugar when it comes to being the root cause for obesity. A few years later, those behind the study finally reached a conclusion that both these products were just as bad as each other.

However, more recently, a study conducted at Princeton and published in the journal, Pharmacology, Biochemistry and Behavior revealed that not only is HFCS worse than sugar, it does make people fat.

According to the tests run, male rats that consumed HFCS as opposed to table sugar, were more likely to gain weight even though the number of calories were the same. Now this is attributed to the way the body metabolises both these products differently!

And yet, from another angle which is based on research from the beverage industry, it is accepted that this sweetener isn't necessarily as healthy as others but it isn't necessarily the root cause for obesity either.

And the debate rages on…

In Closing

What the final outcome of this decision is, is anyone's guess but the next best course of action is to just use these products moderately or to just avoid them completely by checking the 'food label', but all the while I can't help but think that 'going green' in all aspects of our lives is turning into a better option day by day now that these chaps can't make up their mind really.

Introduction
American English, apart from using nouns as verbs, also have a large number of phrasal verbs that is unique to their way of speaking English. Take for example, the phrase ‘lean down’, which means to slim down and is unheard of in other parts of the world where English is spoken just as well as the Brits or Americans do (even if they’re a unilingual race).

Before one assumes that this piece is a snotty paper about English Language from a socio-linguistic point-of-view, it really isn’t –merely a wild digression to matters that are rather trivial and unrelated to fitness. However, this piece (at least from here on) is about simple tips by which one can get that ‘mean’ (er, lean) look.

Tips to Lean Down
We all want a ‘lean’ body, but the question is whether we are prepared to work for it. The only difference between you and that shapely supermodel on the cover of the latest Cosmo, is the body or belly fat that seems to never go away.

Yes, we have all been preached to about eating right, having an exercise program and taking sufficient rest. As you cannot take a ‘one-size-fits-all’ approach, these three tenets can mean very different things for different people. Yet before you dig a little deeper to find out what is best for you, here is how you can get started:

Tip One: Begin with the end in mind. Visualize yourself having no body fat and that can alone motivate you to try out the next five tips! You will get there but you have to make up your mind first, says Mr. Dale Carnegie. This is not only applicable to communication but anything you desire to achieve as it the mind that gives up first before the body does.

Tip Two: Stop lying around in your free time! It is better to sit or stand up or even move around (if not do some light exercise), especially during times when you want to watch some TV, read a book or while on Facebook.

Tip Three: Reduce your intake of salty and fatty foods that will ‘help’ you gain weight.

Tip Four: Start eating food loaded with protein and good fats as a low-carb diet will ensure that the fat stored in your body is used for energy. Chicken, turkey, most fish, low fat milk, low fat cheese, butter, eggs, and most veggies are excellent sources of protein, while sources of good fats include almond oil, olive oil, canola oil and butter. Some experts recommend going on a raw diet for some time, if one wants to cut belly fat!

Tip Five: It is not only important to watch ‘what’ you eat but ‘when’ and ‘how much’ as well. Irregular timings leads to irregular portions of food being consumed, and you cannot call that dieting.

Tip Six: Try a total body workout rather than just working on your abs. If one has to lose weight, it is important that the entire body is a part of the exercise routine as opposed to isolating muscle group only. Importantly, if you do not have time from your busy schedule, make time!