FOOD STRUCTURE...

YUMMY .... THATS WE ALWAYS CRAVE FOR.....










If the things shown on both the sides are your favorites


then sorry but you need to give them up...


IF you wanna be fit and have a perfect body then the


first thing you need to do is forget all such things...


KEEP IN YOUR MIND...


ICE-CREAMS, COLD DRINKS,CAKES, CHOCOLATES.....


SAY NO TO ALL THIS...














THEN WHAT TO EAT??????????????



You dont need to follow a strict diet but you need to keep a watch over what your eating...
Here is what you need to do...
Its said that "ONES BREAKFAST SHOULD BE LIKE A KING, LUNCH LIKE A COMMON MAN AND DINNER LIKE A BEGGAR..."
And this is very true...


MORNING:
Firstly you need to have a glass full of milk..and along with it you can hace one of them..
* four nutri choice biscuits
* white oats
* egg white
* sprouted pulses (moong)

AFTERNOON-LUNCH
* two rotis
* dal
* one vegetable
* curd(without sugar)
note: strictly avoid rice

NIGHT_DINNER
* roasted meat or baked chicken
* for vegetariens - boiled vegetables
* soup
*finally if possible green tea or a fruit...

SIMPLE EXERCISES

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SIMPLES WAYS TO REMAIN HALE AND HEARTY......

THESE ARE THE SIMPLE THINGS YOU NEED TO DO DAILY....

SO JUST GO FOR IT...

LUNGES:

This is a simple exercise to get a flat stomach.its steps are as follows;
1.At first put one leg forward with a bend in the knee.keep your neck straight and look forward.

2.At the same time put your other leg backwards and stretch it without touching it to the ground.

3.For a effective workout you can hold dumbles in your hand of approx 2.5 or 5 pounds so that you get a more stretch at your stomach region.

4.Repeat it for the other leg and continue doing it in sets of 15.

SQUATS:

This exercise helps you in losing weight effectively.its steps are as follows;

1.Put your hands forward at shoulder level and stretch it.

2.Go down backwards on your thighs like you are sitting on a chair.

3.Make sure that your knees dont bend and cross your toes.

4.Go back to the original poture and stand straight.

note:guys can carry weights on their shoulder

5.Repeat it in sets of 10.

DUMBBELLS EXERCISE

A]

Stand erect with the back absolutely straight.

Hold a dumbbell in each hand(2.5 - 5 pounds)

Lift both the arms together and bring it to the shoulder level(as shown in the figure)

Slowly bring the hands down and come back to the original positon.

Repeat it in sets of 10.

note:Breath in while lifting your arms and out while bringing them down.

B] Theres one more simple exercise that you can try out...

As described above hold the dumbbells one in each hand.

Lift one arm at a time with bending the elbows and bring it near the shoulder.

then leave it downwards and lift the other arm.

Repeat it in sets of 20.

note:breathe in while lifting the arm and exhale while going down.

C] For this exercise you need to lie down on a mat on the floor.

Hold dumbbells one in each hand. Lift your arms and raise the dumbbells

above your chest as shown in the picture. Now bring your arms down to the

floor level but do not straighten your arms. keep them with a bend and continue doing it your making a shape of alphabet A in air. Repeat it in sets of 10 or 15.

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