Dips Chest Version

2. Dips (Chest Version)

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

1. While inhaling, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
2. Once you feel the stretch, use your chest to bring your body back to the starting position as you exhale. 
3. Repeat the movement for the prescribed amount of repetitions.

Tip: Make sure to fully contract the chest at the top of the movement for a count of 2.

Variations:

If you are new to this exercise and do not have the necessary strength to do it, use a dip assist machine if available. These machines use weight to help you push your own body-weight.

Otherwise, a spotter/trainer holding your legs will be helpful.

Advanced lifters can add weight to this exercise by using a weight belt that allows the addition of weighted plates.

NEXT EXERCISE

Decline Bench Press

3. Decline Dumbbell/Barbell Bench Press

Include this decline dumbbell bench press exercise to your chest workout for a complete development!! Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width.

The Decline Bench Press puts major emphasis on the Lower Chest muscles (Surrounding your Areola). Nowadays we rarely see a bodybuilder doing these exercise. Hence it is often overlooked and thought useless. But the decline bench press gives your chest the masculine Square & Well Balanced Look you ever wanted!! You can perform this exercise with either Barbell or a pair of Dumbbells. I would suggest dumbbells as it allows for a greater stretch in my chest than doing with a barbell.

MY TIP: Lower the weight slowly for a count of 2 and then explode to the way back at top to really feel the muscles burning

Best Chest-Building Exercises

Top 3 Chest Mass-Building Exercises

I have included my all-time favorite Top 3 Chest Exercises which will develop your Chest into an amazing unbreakable 'FRONT SHIELD'.

1. BARBELL INCLINE BENCH PRESS:

1. Load the bar with an appropriate weight for your training.
2. Rest on the bench with your feet flat on the ground, driving right through to your hips. Your back should be arched, and your shoulder blades retracted.
3. Use a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
4. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
5. After touching your torso with the bar, extend the elbows to return the bar to the starting position.

The Barbell Incline Bench Press is an amazing Chest Mass-Builder especially  for developing the Upper Pectorials muscle which is most lagging nowadays. It majorly focuses on the upper chest development; also secondary muscles- front delts and triceps are worked. It was the favorite of  the bodybuilding LEGEND 'ARNOLD SCHWARZENEGGER'

NEXT EXERCISE-

Green Tea- The Miraculous Fat Burner!!

Green Tea- The Miraculous Fat Burner!!

Green tea can aid in fat-loss efforts by reducing appetite and boosting metabolism. You can drink at least 2-3 cups a day while being under the upper limits of recommended caffeine consumption. Bear in mind, although green tea can be a helpful aid, the tea alone does not cause weight loss -- only creating a calorie deficit can do that.

Caffeine Consumption:

The caffeine found in green tea is partly responsible for its fat-loss effects. Caffeine is not without negative effects, and too much can cause toxicity. Green tea contains about 25 milligrams of caffeine per 8 ounces. The upper bound of caffeine intake for fit adults to avoid harmful effects is 300 to 400 mg daily. This limit may be different if you have a health condition, so it's crucial that you speak with your doctor. Pregnant women should have no more than 200 milligrams of caffeine daily.

Preventing Caffeine Accumulation:

To stay within the upper limit of caffeine usage, do not exceed 12 to 16 8-ounce cups of green tea daily. Keep in mind that the strength at which tea is brewed affects its caffeine content. Using one tea bag counts as one cup of tea. If you desire stronger tea, count each tea bag used as an additional cup toward the upper limit.

Drinking 2-3 cups of green tea daily to get a sufficient dose of its health-promoting active ingredients. This includes 240 to 320 milligrams of polyphenols. These plant compounds are antioxidants, which means they protect cells from damage. They also may also boost your metabolic rate. Green tea does decrease fat mass slightly. You can't depend on green tea alone just to lose weight, but it can aid in your overall efforts.

Negative effects and Precautions:

Unwanted side effects of caffeine include increased heart rate, sleeping disorders, nausea and vomiting, frequent urinating, tremors, anxiety and depression. Ask your doctor before drinking green tea if you have a medical condition. If you suffer from heart, kidney or liver problems, high blood pressure, diabetes, anemia, glaucoma, weakening of bones or nervousness, avoid having green tea. Green tea also interacts with certain prescription meds, so talk with your doctor before consuming it if you're taking any medicines. Birth control pills, blood thinners and others are known to interact with green tea.

TOP 5 EXERCISES TO WORK YOUR ABS TO FAILURE

Ready to really carve your abs? Skip the ab crunches and challenge your core with these extremely tough ab moves.

So you've been at the gym, doing crunches like it's high school gymnasium session all over again, and the outcome have been—well, disappointing. Sound familiar? That may be because when it comes to ab exercises, crunches are pretty basic, dull stuff. But you're not a beginner, and your workouts should never be boring.

The solution? It's time to push your abs to exhaustion—and fight the flab—with fresh ab exercises that are anything but routine. And it's not just a six-pack you'll get: Maintain strong abs, and you’ll help prevent back tenderness, maximize your speed, and increase your flexibility.

But no matter how difficult these exercises get, always bear in mind the golden rule of ab workouts: QUALITY OVER QUANTITY. Instead of tearing through the motions, slow down and focus on getting the most out of each rep. With slow, powerful effort, you'll be building up to 30-secs sets of quality moves and admiring those washboard abs you've forever wanted in no time.

EXERCISE 1: SPIDERMAN PLANKS

1. SPIDERMAN PLANK

1. SPIDERMAN PLANK

Start in a classic plank position with your forearms on the ground and your body completely in a straight line. Bring your right knee ahead towards your right elbow, then get back to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

“The plank is pretty much one of the only exercises where you’re getting your entire core. You’re working the front and back of your abdominal area at the same moment without any equipment. You’re getting your rectus abdominis, your obliques, and your lower back. It’s so easy and effective that you can do it anywhere.”

EXERCISE 2: BICYCLE CRUNCHES

2. BICYCLE CRUNCHES

2. BICYCLE CRUNCHES

Lie on your back with your hands below your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a 2-count on each side to force a slower, focused movement.

"With this movement, you’re targeting all three key areas at the same time. It combines a regular crunch, the side-to-side motion that targets the obliques, and the reverse crunch which hits the lower abs."

EXERCISE 3: CABLE ROTATION

3. CABLE ROTATION

3. CABLE ROTATION

Stand holding a cable with both hands out in front of you at just under shoulder height. Maintaining your arms permanent and straight and your abs engaged, turn your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep Alternate sides for one set of 10 complete reps.

“This move really targets the obliques and is sports-specific, so it’s ideal for golfers, tennis players, baseball players, and people who do racket sports. Make your exercise as close to the movement that you’re going to do in your sport and you’ll get the biggest gain.”

EXERCISE 4: SWISS BALL ROLLOUTS

4. SWISS BALL ROLLOUT

4. SWISS BALL ROLLOUT

Kneel down on a carpet with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you can, then slowly roll back to starting position. Aim for two sets of 10 rollouts.

“This move is like the ab wheel, but it’s much safer and a lot easier on the lower back. It targets your rectus abdominis because you’re staying in one plane. If you want to add another element, rolling out at a 45-degree angle to the left and right challenges the obliques.”

EXERCISE 5: CROSS CRUNCHES

5. CROSS CRUNCHES

5. CROSS CRUNCHES

Lie down on your back with arms and legs diagonally out so that your body forms an "X." Keeping arms and legs in a straight line, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the floor. That’s one rep. Aim for one complete set of 10 reps.

“It’s an easy exercise, and you’re safe and supported on the ground. With the legs coming off the floor, you’re working your lower abs. And because you’re coming at an angle, you’re hitting your obliques and your rectus abdominis, too.”

Top 9 Ways To Burn Fat faster Than Ever!!

Top 9 Ways To Burn Fat faster Than Ever!!

Put into practice these amazing 9 fat-burning tips and tricks that use diet and exercise and witness your body fat melt like the butter you're no longer using

Your image in the mirror, your feelings, and the way your clothes fit are much better signals of your progress.

The human body is a remarkably adjustable machine. Even if years and years of overlook have allowed pound after pound of extra fat to fill your amazing frame, you can rid yourself of that flab at a more efficient rate than you brought it on board. In that sense, time is your side!

Take these 9 easy-to-implement tricks to heart, and progress will come in a rush!

1 GET OFF FROM THE SCALE:

That you can build muscle and lose fat is one of the reasons I stress to people not to stick to the scale. Body composition and how a person looks in the mirror matters more than what the scale says.

You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.

Frustrating, even though you've made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

2 Lower your CALORIES GRADUALLY:

If you're looking to get rid of body fat, don't make huge calorie cuts. This will kick your body into starvation mode, lowering your metabolism and making it more difficult to burn off the fat.

To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.

3 VARY YOUR CALORIC INTAKE:

This is another way to outsmart your body and continue to lose body fat without lowering your metabolic rate.

By varying your caloric intake every few days instead of eating the very same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.

"Although in today's society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.

If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It's all about hormones.

When leptin levels are elevated, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.

When calories are low and stable, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up."

4 TRAIN WITH WEIGHTS:

Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike cardio training, weight training increases the calories you burn at rest for up to 40 hrs after your workout.

Plus, the more muscle your body has, the more calories you burn each day.

Even if your goal is solely to get rid of body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow, slowing down your fat-loss efforts and turning you into a skinny-fat person.

Yes, even someone with anorexia can have a high body fat percentage.

5 DO HIGH-INTENSITY INTERVALS (HIIT):

This means alternating a brief period of high-intensity exercise with brief rest intervals.

The result: better results in less time.

One of the most effective interval methods is rope jumping. You may need to practice a bit on this one. After a brief warmup, I'll jump rope as fast as I can for 10-20 seconds, followed by half a a minute at a slower tempo.

Always warm up before intervals, by the way. If you're not in the best shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.

6 EAT MORE FAT:

Consuming enough of the good fats will help you lose fat, build muscle, and recover sooner from your workouts. Healthy fats also have countless health benefits, including being good for your heart.

So which fats are "good" fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

7 CUT CARBS:

The attention focused on low-carb diets has divided many people into "pro" and "anti" low-carb camps. Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.

Those carbs you do consume should come from sources such as oatmeal and vegetables.

The timing of your carb consumption may also affect fat-shedding. "I recommend declining down carbohydrates by 3 p.m." "Consume the majority of your carbohydrates in the morning and around your workouts."

8 INCREASE YOUR PROTEIN:

Increasing protein consumption will increase your metabolic rate and help to maintain your lean muscle mass, all of which helps with fat-shedding. In fact, your body uses up more calories when you eat protein than whenever you digest either fats or carbs.

This may explain why the fat-burning effects of consuming more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.

"NUMEROUS Recent STUDIES SHOW THAT DIETERS WHO FOLLOW HIGH-PROTEIN/LOW-CARB STRATEGIES—EVEN PLANS WITH HIGHER FAT INTAKE—LOSE MORE FAT AND MAINTAIN OR GAIN MORE MUSCLE MASS THAN DIETERS WHO Depend on HIGHER-CARB DIETS." 

Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, just by eating a high-protein diet.

9 EAT 6 SMALLER MEALS PER DAY:

This will ensure that you supply your body with the essential nutrients required to build muscle and burn fat.

Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.

If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.

Don't be the kind of person who complains about your situation but rarely does anything to improve it. Don't become "happy" with the status of being miserable. Now use this information to take some action!

6 Amazing Health Benefits Of Coffee

SECRET HEALTH BENEFITS OF COFFEE

If you’ve always thought of coffee as a vice—one you’re simply not willing to give up—you’ll be happy to know that it’s actually a secret super-food. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are the top 5 reasons to enjoy it as part of an active lifestyle, along with five “RULES” for getting your fix healthfully.

Enhanced blood flow:

Scientists gauged finger blood flow, a measure of how well the body’s smaller blood vessels work. Those who downed “regular” (caffeinated) coffee experienced a 30% increase in blood flow over a 75-minute period, compared to those who drank the “unleaded” (decaf) version. Better circulation, better workout—your muscles need oxygen!

Less Muscle Soreness:

Consuming the caffeine equivalent of two to three cups of coffee one hour before a 30-minute bout of high-intensity exercise reduced perceived muscle pain. The conclusion: caffeine may help you push just a little bit harder during strength-training workouts, resulting in better improvements in muscle strength and/or endurance.

Improved Memory:

Caffeine enhances memory up to 24 hours after it’s consumed. This brain boost may be a real boon during workouts, especially when they entail needing to recall specific exercises or routines.

Lean muscle upkeep:

Caffeine helped cancel out the loss of muscle strength that occurs with aging. The protective effects were seen in both the diaphragm, the primary muscle used for breathing, as well as skeletal muscle. The results indicate that in moderation, caffeine may help preserve entire fitness and lower the risk of age-related injuries.

More muscle fuel:

Little caffeine post-exercise may also be beneficial, particularly for endurance athletes who perform day after day. The research found that compared to consuming carbohydrates alone, a caffeine/carb combo resulted in a 66% increase in muscle glycogen four hrs following extreme, glycogen-depleting exercise. Glycogen, the form of carbohydrate that gets stockpiled in muscle mass, serves as a essential energy “piggy bank” during exercise, to power strength movements, and fuel stamina. Packing an increased reserve shows that the very next time you work out, you’ve increased your ability to exercise effectively and/or longer.

But this news doesn’t mean you should down as much coffee as possible—your good motives may boomerang. I recommend 5 major rules to best reap caffeine’s rewards:

Don’t go overboard: 

The maximum amount of caffeine suggested for improving performance with minimal side effects is up to 6 mg per kg body weight, which is about 400 mg per day for a 150-pound woman.

Incorporate it in healthy ways:

Drink your coffee with almond milk/cinnamon rather than cream and sugar, or whip coffee or tea into a fruit juice smoothie, along with other nutrient-rich ingredients like Almond butter and oatmeal or Quinoa.

Stay consistent with your consumption: 

Research shows that when your caffeine intake is regular, your body adapts, which counters Dehydration, even though caffeine is a natural diuretic. In other words, don’t reach for two cups one day and 4 the next.

Let the good old H2O be your primary drink of choice:

No caffeine at least 6 hours before bed to prevent Insomnia, and listen to your body. If you’re depending on caffeine as an energy level booster because you’re tired, get to the genuine reason what’s causing exhaust. Perhaps it’s too little sleep, overexercising, or an inadequate diet regime. If something’s off kilter, you won’t see improvement, and you’ll likely get sluggish rather than stronger. Seeking balance is without doubt key!

My Top 4 Ultimate Post-Workout Foods!!

MY TOP 4 BEST POST-WORKOUT FOODS!!

Considering about rewarding yourself for a amazing workout with a basket of fries and a bacon cheeseburger? Think another time. What you feed your body after hitting the gym may just be the most vital food you eat all day. See, muscles store excessive energy in the form of glycogen and protein and, when you work out, the body burns fuel from your Pre-workout meal, then it breaks down glycogen stored in muscles. Within a few hrs of working out, muscle protein declines and muscular tissues begin to break down. However, within a 45-minute window, your body is most receptive with absorbing carbs and protein. 

Here are the MY TOP 4 ULTIMATE FOODS to fuel and reload the worn-out muscles:

Greek/Low-Fat Yogurt-

Greek/Low-Fat Yogurt has twice the amount of protein compared to regular yogurt and is a great source of carbohydrates. “Mix it with cereal or fruit”. Fresh berries pack micro-nutrients, which have been proven to help fight muscle pain.

Sandwich wraps

“Wholegrain wraps are loaded with wholesome carbohydrates”. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break. “Wraps are handy so you can eat them on the way back to your office!”. If you’d rather have a salad after the gym, make sure you put in some grains. “You require at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta”.

Fruit salad

Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscle tissue. Pineapple is also known to have anti-inflammatory properties to help your muscles restore. Kiwi assists with digestion and helps break down amino acids. “Plus, fruit offers a variety of anti-oxidants”.

Wholegrain breakfast cereal

Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fiber cereal which provides 30 grams of carbohydrates, 13 g of protein and 10 grams of fiber. It’s ideal for reloading the muscle energy stores. Make it more of a substantial snack and add dairy—milk or yogurt.

GENERAL THUMB RULE:

“It all comes down to the carbohydrates and protein”. “They’re the 2 important things your body needs—and immediately after you work out is when your blood circulates best.” If you’re main goal is to build muscles, consume at least 30 grams of protein and 30 to 35 gm of carbs within 15 minutes of your workout. If you are just looking to stay in shape or shed a few pounds, you can take your time and eat within 45 mins or an hour after your workout.

The 5 Ultimate Pre-Workout Foods!!

The Ultimate Pre-Workout Foods!!

Getting ready for a freaking strenuous workout? So just fill up your plates with the following foods that’ll keep you going strong in the long exhausting hours of your gym session.

You’re a fit guy. You ignore the awful stuff, always hit #Legs and lift freaking heavy ass weights. But if you want your physique to continue performing like a Ferrari, then you’ve have to put in the high-octane fuel—and that means eating healthily the correct meals before your workouts.

Even though you may be convinced to skip the calories, don’t. Not eating before a workout can result in low blood sugar, which leads to fatigue and tiredness. “If I don’t have my Pre-exercise meal, my workout isn’t the same and it feels like a waste.” If you fuel properly, you’ll work out harder.”

I’ll repeat that: fuel correctly. Jumping on junk food will just be counterproductive, and can leave you feeling ill. So get the good stuff—it’ll boost your strength and your muscular gains.

1.BANANA
 

“They’re nature’s Power packed Pre-Workout,” Bananas are loaded with edible carbohydrates and are filled with potassium, which assists in protecting nerve and lean muscle function. The body doesn’t store potassium for very long, so a medium banana before an exercise session will help keep nutrient levels elevated. I myself eat 1 banana daily and it is highly suggested for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

2.OATMEAL

Oatmeal are loaded with fiber, which means they progressively release carbohydrates into your blood vessels. This regular flow maintains your energy levels constant during your workout. Oats also provide Vitamin B, which help convert carbohydrates into energy. Help yourself to one cup at least thirty minutes before you begin working out.

3.WHOLEGRAIN BREAD

A slice of wholesome bread a great source of complex carbohydrates. You can top it off with jam or honey for additional energy or sliced up hard-boiled eggs for high-quality protein. If you’re hitting the gym during your lunch break, seize some bread about 45 minutes before you head out. Top it with a couple slices of turkey. 

3.COFFEE

What strikes your mind first when you wake up in the morning- COFFEE!! Yes, Coffee is one of the best Pre-workout you can get in before your workout. The caffeine in coffee boosts your metabolism like nothing else, enhances your mood and keeps you more focused during your exercise sessions. Get a cup of Black Coffee (No Milk, No Sugar) 30-45 minutes before your workout and get ready to kick off your session with a blast!! 

5.FRUIT AND YOGHURT

Fresh fruit is rich in carbohydrates and Greek yogurt is packed with high-quality protein. “People tend to skip fruit and other foods that are high in carbs.”; but protein doesn’t breakdown quick enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage. A great morning habit would be to start each day with a Fruit and Greek Yogurt Bowl.

Things to avoid: 

If you’re going to steer clear away from this list, then there is a couple of things you should keep in mind. Make sure to steer clear of highly processed foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are beneficial, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t binge on before you workout. These are all snack recommendations, not meals. Too much can cause indigestion, slowness, nausea and vomiting.

The Hidden & Secret Benefits Of Workout:

The Hidden & Secret Benefits Of Workout

MY WORKOUT TIPS

We've got some great news that will charge up your workout routine: The moment from which you will begin your exercise or Cardio session, the benefits of exercise kick in. "We get to see changes in the body within few seconds" says Indian Health Specialist And Fitness Trainer Vicky Singh. Your heart rate boosts, and blood is delivered to your muscles. You start burning up calories for energy. And you get an almost immediate mood enhance.

As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Dr.Dave Clinic in Mumbai. 

Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim. 

Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.

As You Begin To Work Out...

Your lungs are getting stronger: When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.

Your enthusiasm is at its climax: Thanks to a flood of endorphins, which activate the classic runner's high, you feel psyched and energized.

You're combating flab: "During typical cardio exercise, your body taps mainly fat for fuel" 

FIT TIP: Push yourself to go more and more harder. The more intensely you do aerobic activity and the longer you do it, the more efficiently your body uses oxygen, and this boosts its fat-blasting power throughout your workout.

Within An Hour of Exercise...

You are protecting yourself against colds, flu: Exercise elevates your level of globulins, which are proteins that help improve your immune system and ward off infection. "Every sweat session you do can help develop your immune function for about 24 hours."

You're feeling Good Vibe: Mood-enhancing chemicals flood your brain for a couple of hours post-exercise and for up to a day if you have competed in an endurance event, like a marathon.

MY TIP: Do intervals, on the elliptical or the treadmill or while running outdoors, and you may feel even happier.

You're blasting calories, even at rest: "For every 100 calories you burn during your workout, you can expect to burn 15 calories after. "If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.

MY TIP: To turbo-charge your calorie-burning quotient, weight train at least twice a week. It will accelerate your metabolism so that you'll continue to melt away calories for up to 38 hours.

You are hungry: Now that you've burned through your energy reserves, your blood sugar levels are tumbling. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised.

MY TIP: If you exercised on an empty or almost-empty stomach, you may probably feel light-headed or even nauseated or headache. 

Your immediate food fix: A high-carb nourishment, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.

Post-Workout Benefits:

Within One Day of Exercise...

You are gaining lean muscle: If you did a weight training routine, your muscles are now starting to rebuild themselves and repair the minuscule tears that come with lifting weights.

Your heart is healthier: One sweat session lowers your blood pressure for up to 16 hours.

MY TIP: An exhausting and tiring workout is especially heart healthy. Go for a run, hop on the elliptical machine, or take a dance class and your LDL levels will be lower than if you went for a brisk walk.

You're a quick study: You're super alert and focused post-exercise. That's because a good workout increases the flow of blood and O2 to your brain.

MY TIP: After a workout it is the perfect time to remember a speech or tackle a tough project.

Within One Week of Regular Exercise...

Your risk of diabetes goes down: The more you work out, the greater your sensitivity to insulin. That, in turn, lowers your blood sugar levels, reducing your risk of type 2 diabetes. You can go a little harder and longer than you could before.

MY TIP: Step up your routine and your results will be even better. Do six workouts of four to seven 30-second sprints followed by four-minute periods of recovery. This will double the endurance within 2 weeks. Plus, you can burn more belly fat by doing intervals rather than keeping a steady pace.

You're leaner: Reducing 500 calories a day through exercise and diet will help you shed one pound a week.

MY SAY: I will help you boost your weight loss with a simple, customized workout and nutrition plan. Wish to trim your lower body, drop 10 pounds, or flatten your abs?

Long-Term Benefits of Exercise: 

You're getting more powerful: Those 8 pound weights don't feel quite as heavy, because your muscular endurance is starting to rise. 10 reps is no longer a struggle; you can now do 12 or 13.

MY TIP: Once you can do 15 reps a set, switch to a weight that's 2-5 pounds heavier and go back to 10 reps (the last two should cause burn & feel hard). Work your way up to 15 again and then repeat the process. By increasing the number of weight you lift, you'll sculpt and strengthen better and faster.

You're killing belly fat: After 4 weeks of regular workouts, your body is ditching flab and gaining muscle.

MY TIP: To trim your tummy, do less crunches and more abdominal planks: Begin on all fours, hands under shoulders, knees under hips, then lower forearms to floor and extend legs straight behind you, balancing on toes. Keeping abs engaged and back flat, hold for 30 seconds; do 10 reps three or four times a week. Restrict crunches to no more than three sets of 15 at a time.

You've got more brain power: Working out stimulates growth-stimulating proteins in the brain that may help form new cells there.

MY TIP: The more demanding your workout, the healthier your mental strength. Aim for 30 mins of vigorous cardio sessions atleast 3 days a week.

Within One Year of Regular Exercise...

Working out is way easier: "Your endurance and aerobic fitness can increase by up to 25 percent after eight to 12 weeks of regular training". "In a year your endurance can more than double."

Your heart rate is lower: Thanks to daily workouts, your heart is pumping more efficiently. The less work your heart has to do, the healthier you'll be.

You're a fat-burning machine: Your cells are now super-efficient at breaking down fat and using it as fuel. That means you're zapping more body fat 24-7.

MY TIP: To keep your rate of metabolism high, raise the intensity of your workout sessions to burn more fat and calories. Elevate the incline on the treadmill, run up steps or hills, crank the resistance on the stationary cycle.

You've slash your cancer threat: Exercise may also help protect you against endometrial, lung, and ovarian cancer, researchers say.

You are adding years to your life:

Fitness addicts have better genetics that bookends our chromosomes and protects them from damage, which can slow the ageing process.

You feel fantastic: Just 4 months of work out is as good as doctors prescription medications at enhancing mood and reducing depression. Maintain it up and not only will your life be longer, it will be happier, too!