Kai Greene Posing

Kai Greene Posing

In This video kai greene posing and shows his full body such as abs,chest,shoulders,biceps,thies..

Watch This latest posing of kai greene 2013.

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8 Best Yoga Asanas to Remove Depression and Anxiety

FITNESSOFMENS Gives You The Best Yoga To Eliminate Depression bELOW.....

• Breathing Exercises

Yoga has a wide range of breathing exercises which combine body positions as well as meditation. Padmasana or Lotus pose is one of the practices in yoga which can be very beneficial to people suffering from depression. This asana involves sitting in a cross-legged position with your hands resting on the knees and your palms facing upward. You can begin with meditating by closing your eyes and concentrating on your breath. Take deep breaths and try to maintain a regular rhythm of breathing. Your chest should rise and stomach should compress when you breathe in and the opposite while you breathe out.

• Sarvangasana

This asana is ideal for regulating the thyroid gland which can help to reduce stress as well as anxiety. You can start by lying flat on your back and slowly your knees closer and into your chest. Then straighten out legs in upward direction so that you feel pressure on your chin and chest. Then in a fluid motion, raise your hips off the floor while exhaling. You can support your hips with both of your hands. Your body should be vertical and straight and your chin should dip into your chest. Hold this position for as long as you can and focus on your breathing. After completing the asana, bring back your body to a lying position.

• Bhujangasana

Also known as the cobra pose, this asana can relieve you from stress by regulating your thyroid and para-thyroid glands. Lie on your belly and keep your arms right beside your body. Now, with your arms in front of you and palms on the floor, arch your back and lift your torso. Avoid lifting your pelvis and then look straight out in front. Hold this position for a few seconds and then relax your body back into a resting position. Repeat this asana for a few minutes for as long as you are comfortable.

• Balasana

This is a simple resting position which can be practiced almost any time when you are feeling stressed and even between asanas. Sit down on your knees so that your hips touch your ankles. Then gently lean forward and continue until your forehead is resting on the floor. Your arms should lie right at the side of your body with your palms facing upwards. Hold this position as long as you are comfortable and focus on your breathing while doing so.

• Viparita Karani

This is one of the asanas which can be executed simply with the help of a wall. Fairly effective in dealing with depression, this yoga position enhances blood flow to the brain. You can start by simply laying flat near a wall. Raise your legs so that they are at a right angle to the body. You can take the help of the wall to support your legs and with practice you can also do this asana without the help of a wall. Try to lift up your lower back and hold this position for as long as you are comfortable.

• Salabhasana

Also known as the Locust pose, this yoga posture can help you to counter anxiety as well as back pain and digestion problems. Beginners may require a little bit of practice to perfect this pose as this position requires your body to be flexible. Lie flat on your stomach with your hands resting on your sides. Lift up your chest and legs, so that your body is in a curved position like a bow. Raise your head so that you are looking right ahead. Your body weight should not be on your arms and they should also be straight and suspended by your sides.

• Shirshasana

This is an advanced yoga pose and only recommended once you are well-versed with yoga and have adequate strength and flexibility in your body. Headstand, as this pose is also known, has a relaxing and calming effect on your body and can help you to channel your energy effectively. You can take the help of a wall for support, but it is best to execute this pose without any support. Place your head firmly on a mat with your hands wrapped around it. Start by lifting your knees off the floor and extend them high, so that your body is inverted and vertical.

• Shavasana

The easiest of all asanas, this asana should conclude your yoga practice. Lie down and plant your entire body in the floor totally flat. Close your eyes, try to relax and focus on your breathing. This state should be observed for 10 minutes and you should try to go into meditative state. Ease your body out of this asana by rolling on your side and gently coming out of this state.

However, it is always advisable to consult a professional before you implement these...

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Bollywood Actor Ajay Devgan Workout Routine and Diet

About Ajay Devgan

Bollywood superstar Ajay Devgan made his début in 1991 with the film Phool Aur Kaante, which helped him bag the Filmfare Award for Best Newcomer. He married superstar Kajol in 1999 and has 2 kids, daughter Nysa and son Yug from the marriage. Ajay Devgan recently surprised many with his beefed up look in the super-hit movie Singham. The secret to his look was attributed to his strict diet and his grilling workout. Here is an insight into the diet and workout followed by Ajay Devgan to get the beefy look in the movie.

Ajay Devgan Workout Routine


Ajay Devgan was seen flaunting a macho physique in Singham, and had to work out a lot to attain the perfect look. Although not 6 pack abs, but it had the right mix of roughness and toughness that made it much more appealing than 6 packs. it just have that awesome rough and tough look which is more important than packs.



Ajay Devgan follows a workout schedule consisting of an hour and 15 minutes of weight training which is followed by cardio. Ajay did an arduous combination of weights and circuit super sets that integrated many techniques including push-ups and pull-ups. According to his trainer,


“In the one hour of weight training we don’t take rest. Ajay does his cardio by himself. I train him and we work out together every day. I want him to look like John Travolta or Kurt Russel.”



On being asked whether 6 packs were what Ajay Devgan was aiming for, Shereveer says:



“Yes, even Ajay is working towards that but we are not hurrying up for it. Anybody can get six-pack abs by not eating, doing lots of cardio and other things. It’s not a big deal.Ajay feels it’s more important to get a complete physical shape, good arms, chest, shoulders and then six-pack abs.”




Ajay Devgan Diet 


Ajay Devgan is very strict when it comes to food. According to his previous trainer Vakeel,


“If Ajay is given a diet he will follow it properly. His meal plan is very healthy and is changed on a weekly basis.”



Ajay Devgan has a low carb diet in evenings and he compensates by loading up on carbs after workouts. Though he is not a big foodie, every week he is allowed to have a cheat day where he can eat all that he loves, even coke and French fries.

However, his new trainer Prashant made a strict diet plan to make sure that Ajay Devgan maintained a high-protein, low carb diet to get the desired macho look. Since Ajay Devgan was already very fond of fitness, coupled with the fact that he had a great physique, it was not at all a big effort to get him into shape for Singham. Add to the fact that Ajay followed his diet to the point, it really wasn’t a headache at all.

Prashant says about the diet of Ajay Devgan:


“We trained for three months. Ajay plays a very tough cop. He needed to look the part by losing weight, developing more cuts on his body and appear more lean and muscular. After training for an hour and half, I oversaw his diet and made sure he maintained a high-protein low-carb diet every three hours. I then had him do a rigorous combination of weights and circuit super sets that incorporated all techniques including push-ups and pull-ups.”



However, Ajay Devgan and his trainer realised that its not difficult to get 6 packs by not eating and doing lots of cardio, they preferred that it was better to have a completely toned physique rather than concentrating on making one part look good only. This is how Ajay Devgan got a toned body.

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Paul Walker Workout Routine and Diet

Everyone remembers Paul Walker and Jessica Alba in Into The Blue. While the movie itself sucked, everyone will remember it for Jessica Alba’s and Paul Walker’s extensive swimsuit scenes. After the movie came out, millions of people began searching for ways to get bodies like theirs.

To get into such great shape, Paul did a combination of weight training, bodyweight exercises, and traditional cardio to scuplt his lean and mean physique.

Here is Paul’s workout routine:

Monday

• Bench press – 3 sets x 10 reps
• Incline press – 3 sets x 12 reps
• Dumbbell flyes – 3 sets x 15 reps
• Shoulder dumbbell press – 3 sets x 10 reps
• Push ups – 3 sets till faliure
• Tricep push down – 3 sets x 10 reps

Wednesday

• Leg press – 3 sets x 10 reps
• Lunges – 3 x 12 reps per leg
• Jumping squats – 3 x 20 reps
• Romanian deadlift – 3 x 5 reps
• Standing calf raise – 3 x 15 reps
• Seated calf raise – 3 x 15 reps

Friday

• High pull – 3 sets x 5 reps
• Chin ups – 3 sets x failure
• Dumbbell swings – 3 sets x 25 reps per arm
• Dumbbell snatch – 3 sets x 12 reps per arm
• 30 minutes of cardio moderately paced cardio

Paul’s workout is definitely intense but if you follow the plan above, you will definitely get results. Follow this workout to the next 12 weeks, and you’ll definitely see results. Also make sure you rest on the other days of the weeks since excessive training will lead to overtraining.

What was his diet plan?

For his diet, Paul ate a mostly paleo diet, meaning he ate a diet that consisted mainly of veggies, nuts, and meats – pretty much anything our hunter-gatherer ancestors could get their meaty hands on.

This diet allows you to eat large amounts of food because all the food that you are eating is “healthy.” It gives your body the energy it needs to get through the workouts and it also allows you to burn fat easily as well.

As for supplements, I would honestly just try to stick with the bare basics. This means a high quality protein powder, some fish oil, and possibly a high quality multivitamin to cover any potential vitamin or mineral deficiencies in the body. But you should definitely stay away from those expensive supplements that have a lot of “filler” ingredients since those are typically useless.

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Five Best and Healthiest Foods In The World

Healthy foods make your body achieve and maintain a healthier state. Healthy foods have the highest amount of vitamins and minerals. They do not contain high levels of fat or calories. Synthetic and processed foods do not make this list. Most people can afford to eat the five healthiest foods in the world. Your body finds it easier to break down these healthier foods. They promote a healthy heart, kidneys and digestive system. The most important benefit of these healthy top foods is that they may prolong your life. 

Five Foods Are As Follows........

• Avocados 

Avocados promote heart health. The ingredient called oleic acid helps your body decrease harmful cholesterol levels, which in turn decrease the chances for plaque buildup in your arteries and blood vessels. Avocados contain healthy levels of potassium and do not contain much sodium, which make them the perfect food to lower blood pressure and promote circulatory health. Creating a traditional salad with the addition of avocados will help you absorb many of the vitamins and minerals more completely. The California Avocado Commission states that avocados also help in the prevention of oral cancer. They contain high levels of folate; vitamins K, C and B-6; and the mineral copper. 

• Apples 

Apples are the top-line fighters against diabetes. You may consume them for the stabilization and control of your blood sugar because of their pancreatic stimulating ability. Apples help your pancreas to secrete insulin that helps use ingested and stored sugars more efficiently. Apples contain an ingredient named phytonutrients that help regulate your blood sugar. You will find that enzymes in apples also inhibit the bad enzymes from turning complex carbohydrates into simple sugars. Your body is protected against the buildup of glucose. Polyphenols, another ingredient in apples, help the stimulation of the beta cells in your pancreas to secrete insulin. Tastier than medication, this fruit has many therapeutic properties. Apples also may help you prevent the development of lung cancer. 

• Almonds 

Almonds help lower low-density lipoprotein, or bad cholesterol, in your blood. You will benefit from the monounsaturated fats as well as the vitamin E found in almonds. By consuming almonds with meals, you may reduce your chance of heart disease by 30 percent or more. Magnesium found in almonds provides the heart with natural calcium-channel blockers. Calcium-channel blockers help to reduce blood pressure and aid your heart in beating efficiently. Another benefit of almond consumption is the decrease of free radicals in your blood, which cause increased blood sugars and plaque in your arteries. 

• Brown Rice 

The difference between brown rice and white rice is the amount of B vitamins. By eating brown rice, you will achieve healthier states of lowered free radicals in your blood as well as benefit from manganese, which helps in the production of fatty acids. These fatty acids help in the stabilization of your nervous system. Your immune system will benefit from the selenium found in brown rice. Selenium protects against diseases and viruses because of its antioxidant effects. In a study done by the American Heart Journal, brown rice proved to be essential in postponing the effect of the buildup of plaque and harmful cholesterol in the blood. 

• Salmon 

Salmon provides you with large amounts of omega-3-acid ethyl esters, which are essential for the health of your heart. By eating salmon twice a week, your triglyceride levels will decrease dramatically. Triglycerides make up part of the cholesterol in your body. You may experience other benefits of this omega-3-rich fish. Salmon helps establish better heart rhythms, lowers blood pressure and decreases the chance of a blood clot forming in your arteries. The efficiency of your heart improves once you start eating salmon twice a week.

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Diet Of a A Professional Bodybuilder

Professional bodybuilding is a sport unlike any other. In bodybuilding competition, athletes do not compete in an actual test of strength or skill, but are judged solely on the physiques they present on stage. Bodybuilders are compared based on muscular size, symmetry, and definition. To succeed, professional bodybuilders must support their training with meticulously laid out diets.

• History 

As science and standards have changed, so has the bodybuilder’s diet. According to bodybuilding legend Arnold Schwarzenegger, bodybuilders in the 1950s through the 1970s tended to eat large amounts of meat, dairy and whole eggs. As bodybuilding standards became higher, bodybuilders needed to be leaner, and they reduced many of the high fat foods in their diets. Today’s bodybuilders rely on chicken breast, tuna, and egg whites. As sports nutrition has evolved, bodybuilders have become more reliant on supplements such as whey protein, creatine and amino acids.

• Types 

The bodybuilder’s diet can be divided into bulking and cutting phases. Bulking phases are used in the off-season while cutting phases are used pre-contest. During a bulking phase, the primary goal is to put on as much muscle as possible. Calories are kept high, with lots of protein and complex carbohydrates for energy. During a cutting phase, the bodybuilder is trying to lose body fat in order to get ready for competition. Protein is often kept high, while fat and carbohydrates will be low.

• Time Frame 

Each phase of the bodybuilder’s diet will typically last between eight and 16 weeks, depending on the athlete’s condition and their contest schedule. Bodybuilding nutrition expert Dr. Mauro Di Pasquale typically recommends at least two months to see significant progress on either a bulking or cutting diet.

• Effects 

The effect that diet has on the competitive bodybuilder’s physique is dramatic. During a bulking phase, it is not uncommon for some professional bodybuilders to reach body weights of over 300 pounds. In the off-season, bodybuilders will be very strong and use heavy weights to build muscle. Over the course of a cutting phase, fat is lost quickly with some athletes losing 50 pounds or more. Leading up to a contest, calories are often very low, making training difficult.

• Warning 

Bodybuilding is an extreme sport. Large swings in bodyweight may adversely affect your health. Before attempting a bodybuilding diet, it is important to first seek the advice and supervision of a physician.

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Five Best Post Workout Foods For Men

Immediately after a workout—whether strength training, cardio, or both—your body craves fuel to restore muscle glycogen and to begin the muscle repair process. Choose whole foods, rather than supplements, to reap the benefits of not only carbohydrates and protein, but also essential vitamins and minerals. Aim for a carbohydrate to protein ratio of three or four to one, as recommended by C. Kerksick in the Oct. 3, 2008, volume of the “Journal of the International Society of Sports Nutrition.”

• Chocolate Milk 

Low-fat chocolate milk provides an ideal post-exercise ratio of carbs to protein. Bring along a Thermos of chilled milk, or, if you don’t mind the texture changes, freeze a half-pint carton before your workout, stash it in your gym bag, and, once it’s thawed, you’ll have a post-workout drink that is low in calories and high in calcium. Save money by making your own with powdered milk—according to Nancy Clark in “Nancy Clark’s Sports Nutrition Guidebook,” powdered milk is the most economical protein powder you can buy. 

• Juice and an Egg 

An eight-ounce serving of orange juice and a hard-boiled egg offer great post-workout nutrition. The orange juice supplies plenty of carbs and vitamin C, and the egg provides the small amount of protein needed post-exercise. Freeze the orange juice so it thaws as you exercise; it will keep the egg cool as well. Substitute other nutritious juices, such as pomegranate, blueberry, or cranberry for variety. 

• Peanut Butter and Graham Crackers 

Two tablespoons of peanut butter and four graham cracker squares are an easy post-workout food to prepare and pack with you. Choose these peanut butter crackers to get a good dose of healthy fats in addition to the carbs and protein your body needs, and supplement with plenty of water to rehydrate after your exercise session. Replace regular peanut butter with a reduced-fat variety if you are counting calories.

• Yogurt 

Select an eight-ounce carton of low-fat fruit yogurt to get a calcium boost along with the recommended post-exercise levels of carbs and protein. Yogurt is also a great source of probiotics—the “good” bacteria that may help in ailments such as yeast and urinary tract infections, according the Mayo Clinic. Make your own varieties of fruit yogurt by mixing two tablespoons of your favorite jams into a cup of plain or vanilla low-fat yogurt.

• Fresh Fruit and Sliced Turkey 

Another healthy post-exercise food combination is a medium or large banana and an ounce of turkey meat. The banana supplies plenty of carbs along with potassium, and the turkey contributes the recommended protein. Exchange the banana for other nutrient-dense fruits, such as a cup of mixed berries, for a change of pace. As with peanut butter crackers, drink lots of water with this post-workout food to replenish your body’s fluid level.

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Diet Routines For Beginner Bodybuilders

The key to succeeding in your bodybuilding goals is to follow a diet that will assist your activities in the gym and help you pack on slabs of muscle. You have to eat lots of food to provide your body with the fuel it needs to build muscle, but a diet of eating anything or everything will merely make you fat. An appropriate diet for the beginner bodybuilder should consist of healthy, nutrient-dense foods that will pack on the muscle while keeping your body functioning optimally. 

• CALORIES 

To build muscle, you have to eat more calories than your body needs for its daily activities. Bodybuilder Dustin Elliot writes on BodyBuilding.com that you need an extra 250 calories a day above what you use for metabolism and physical activity. Elliott calculates a 160-lb. man wanting to gain muscle weight should eat 2,826 calories a day. 

• PROTEIN 

Protein builds up, repairs and maintains muscle tissue. Bodybuilders need more protein than a sedentary person as illustrated in a number of studies reported in the “Journal of the International Society of Sports Nutrition.” Writing on BodyBuilding.com, personal trainer David Robson recommends you eat 1g of protein for each 1 lb. of body weight per day. Lean cuts of meat, poultry, fish, eggs and diary products provide complete proteins with the nine essential amino acids that are critical for building muscle. Vegetarians should eat a variety of beans, nuts and lentils. 

• CARBOHYDRATES 

Eat unrefined complex carbs like oatmeal, yams, sweet potatoes and whole grains, such as brown rice, spelt and quinoa. These provide slowly released energy which powers your bodybuilding workouts. Elliot believes carbohydrates are protein sparing — carbs cause an insulin release, which drives nutrients like amino acids into muscles where they aid recovery and growth. Not having enough carbs in the diet will cause your body to break down muscle for energy. 

• FATS 

Include omega-3 and omega-6 essential fatty acids in your bodybuilding diet. Fish, like mackerel, sardines and tuna and flax seed oil and pumpkin seed oil provide these essential fatty acids which help the immune system function properly, help metabolize fat and lubricate the joints.
Animal sources of protein in your diet like eggs and meat provide saturated fats. Cholesterol derived from saturated fats play a role in the production of the muscle-building hormone, testosterone.
Fat plays an important role in the bodybuilders diet. A study reported in “The American Journal of Clinical Nutrition” showed levels of testosterone may be affected by the amount of fat in the diet. 

• FRUITS AND VEGETABLES

Eat a variety of vegetables with each meal. Eat fruits as a snack between meals. Fruits and vegetables provide fiber, vitamins and minerals which help keep your body healthy and functioning optimally. For example, vitamin C, found in fruits and vegetables, helps keep your joints healthy; potassium found in bananas helps keep the heart muscle functioning properly; and magnesium from green vegetables is essential for muscle and nerve function. 

• FREQUENCY

Eat breakfast every day. Your body and muscles are depleted of nutrients after seven to eight hours without food. A breakfast of complex carbs and protein will kick-start your metabolism and provide valuable muscle-building nutrients. Eat between four and six meals a day. To build muscle, your body requires a constant supply of nutrients. This necessitates eating every two to three hours. Each meal should consist of servings of protein, complex carbs and fats.

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Benefits of Muscle Milk After Workouts

Muscle Milk is commonly used by weightlifters and body builders to boost their protein intake after a workout. It contains high levels of protein, creatine and amino acids that are essential for breaking down proteins to help boost muscle metabolism. Muscle Milk is usually ingested via a milkshake immediately after a work out to allow quick digestion to stop the muscles from being broken down. 

• Increased Creatine 

Creatine is essential for muscle contraction and is the main source of fuel during weight lifting. Replenishing these stores immediately after exercise allows the muscles to refuel and repair quickly, thus allowing an athlete to train harder and more often. Creatine is used in the phosphocreatine energy system, which works for around 10 seconds during high bursts of power or strength, such as lifting a weight, It uses creatine as its fuel, so if stores of creatine are higher, the muscles can work harder for longer. 

• Stimulates Growth Hormone

Ingesting Muscle Milk stimulates the body’s production of human growth hormone, which is naturally produced by the body in adolescence. According to BBC Sport human growth hormone is a powerful anabolic hormone that is produced by the pituitary gland and stimulates growth of bone, cartilage and muscle. Having higher levels of human growth hormone in your body will improve muscle tone and size, repair tired muscles quickly and build stronger bones. 

• Training Level 

As mentioned Muscle Milk contains high levels of creatine and protein. The main benefit of these ingredients is their ability to restore muscle tissue quickly, thus allowing an athlete to train three to four time a week without muscle aches or pain. 

• Protein 

There is a huge amount of protein contained in Muscle Milk shakes. These shakes combine essential amino acids which are important in the breakdown of proteins to help build muscle mass and repair damaged muscle quickly. 

• Lean Lipids 

Muscle Milk contains a high level of lean lipids. Lean lipids help the body to burn fat and triglycerides, which makes muscle milk useful for those wanting to build muscle without adding any excess fat. These lipids also help stop the body from storing the unsaturated fats that are found in a lot of high protein diets. It also works as an appetite suppressant so it can actually help to decrease the amount of excess calories that may be consumed.

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Regions Of Biceps are Not Getting Bigger

If you’re having trouble getting a bigger pair of guns, you may want to closely examine your workout routine as well as what you’re eating. To gain lean muscle mass, you need to develop those biceps with resistance training. Cardio alone won’t cut it. It’s also important to follow a balanced diet and specifically to get enough lean protein to build and repair muscle tissue.

• Strength Training

Working on weight machines or lifting free weights can help you develop your biceps and get more definition throughout your arms. Start with the bicep curl, a basic exercise that’s easy to adapt to your strength level. Stand and hold a dumbbell in each hand, with arms at your sides and palms pointed forward. Keeping your elbows and upper arms still, curl the weights up until they’re close to shoulder height, and then slowly lower them back down. Repeat for one or two sets of eight to 12 repetitions each. With heavy enough weights, your muscles should begin to feel fatigued near the end of a single set. 

• Guidelines

If you are strength training but you don’t notice results, it could be because you aren’t doing it often enough. The American College of Sports Medicine suggests strength training at least twice weekly, but you could do some form of resistance training up to three or four times per week if you rest or do cardio on alternate days to let your muscles rest and recover. It’s also important to do enough reps and exercises for your weight training and resistance moves to be effective. The ACSM recommends doing about eight to 10 strength-building exercises and at least eight to 12 reps of each exercise per session.

• Nutrition

If you don’t get enough calories or proper amounts of the nutrients your body needs, you won’t be able to effectively build muscle. An online calculator can help provide an estimate of your daily calorie needs based on your height, weight and activity level, but it’s best to talk with a doctor or registered dietitian, who may be able to provide more accurate information for you. Protein is of particular importance for muscle building. Fitness.gov recommends that athletes try to get 1 to 1.5 g protein per day for every kilogram of their body weight. 

• Considerations

Another reason you may not notice growth in your biceps is because you haven’t waited long enough. It takes muscles time to grow and develop, sometimes many weeks or months. If you are following a focused exercise and nutrition plan and you haven’t noticed any results after about eight weeks, however, it can be worthwhile to make an appointment with your physician or talk with a personal trainer and discuss alternate strategies to try.

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