Many youngsters dream of a sculpted body, especially after watching Bollyoood’s romance icon Shah Rukh Khan flaunt six-pack-abs in “Om Shanti Om” and versatile actor Aamir Khan in “Ghajini”. But experts have a word of advice — exercise regularly and avoid steroids to maintain the look.

“To get six-pack abs is easy but to maintain a chiselled body is the most difficult task. As always, achieving anything is easy but maintaining that is difficult,” Bollywood actor-producer Suniel Shetty told IANS.

“I see a mad rush of people who want to get six-pack abs, but the bottom line is that one should aim to be fit. If you are fit, then you live a healthy life, your confidence level doubles and you feel younger,” said the 47-year-old actor.

Suniel, who made his debut with ” Balwaan ” in 1992, has a well-toned body and makes it a point to hit the gym every day.

“There are days when I don’t feel like working out. But I still go to gym and once I am there, I just can’t sit and start gymming. This happens with everyone, but one should not skip the gym,” he added.

Among the stars, it was Salman Khan who first got a chiselled body and often flaunted it on screen. Then Shah Rukh got six-pack-abs for ” Om Shanti Om ” and Aamir too jumped on to the bandwagon and revealed his well-toned body in ” Ghajini “.

Recently John Abraham further popularised the trend by stripping down to his boxers to flaunt his sculpted body in ” Dostana ” without any guilt.

Supermodel-turned-actor Milind Soman, who sports a lean look, says it’s not necessary to work out in gyms to have a fit body.

“I’m not a gym person, but I eat well and go for long jogs and that works for me,” said Soman, who is also a marathon runner and owns gym-cum-fitness centre Breathe.

“Always do something that you enjoy. To achieve fitness one need not hit the gym. One can always opt for any sport, yoga, jog, swimming and much more. The idea is to do something that not only burns calories but relieves stress as well,” said Soman.

Fitness instructor Aamit, who owns Fx Zone gym in Noida, said: “Every day I get queries from young boys about how to achieve six-pack abs and my only answer is that it takes dedication to get them first and after that loads of maintenance in terms of diet and regular exercise to retain it.

“If you stop exercising, within a few days you will lose what you have achieved after working so hard.”

Suniel, who is known as a fitness freak among his friends, says that other than regular exercise, people should also concentrate on their diet.

“For me it’s breakfast like a king, lunch like a prince and dine like a pauper. I don’t avoid any food and I eat as much as I like without stuffing myself. Every one should follow this rule.

“You don’t have to shun junk food completely as one can always cheat on his diet on a weekend. Body too needs change and small good habits help one in the long run.”

He also advises people to stay away from steroids because he feels they could have a bad effect.

“One should always stay away from steroids because they don’t do any good to your body. To achieve a sculpted body, one has to live a disciplined lifestyle that includes eating right meals, proper sleep and cutting down on carbohydrates and sweets,” he said.

Drinking 1.5 liters of water per day promotes weight loss and improves your health. In fact it is a proven method to reduce weight without exercise or diet changes. So if you are not drinking enough water make sure to drink more water! It will help you in the long run. 

Most people does not drink enough water, they carry a few more pound than they had drink enough water. Chronic dehydration is probably the most common cause of a lot of our health ailments. As an added benefit it gives healthy skin.

How it works:

• Decrease in your appetite, as you start drinking water you will notice a mark able decrease in your appetite.
• Kidneys need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. Water reduces the risk of kidney failure and blader stone.
• As the body gets enough water regularly, it will start flushing itself of the water it has been storing throughout all those years of “survival mode”. This way it gets ride of what it does not want. This itself promotes weight loss.
• Water flushes out impurities in your skin, leaving you with a clear, glowing complexion. Hydrating the skin cells makes it look beautiful.
• Water improves muscle tone.
• A normally hydrated person’s metabolism is significantly higher than a dehydrated person.
• Drinking a glass of water will usually greatly reduce any false hunger feeling.

Let the day start with two glass of water in room temperature. Try to drink some water regularly during the day.

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Christie Christensen on Tuesday sued Michaels, one of the stars of NBC’s “Biggest Loser.” She claims she bought a product emblazoned with Jillian Michaels’ picture and endorsement called “Calorie Control” last month and it has failed to lessen her appetite and she hasn’t lost any weight.

Christensen is seeking class-action status for her claims, which include untrue and misleading advertising in the diet supplement. She is also suing Calorie Control’s maker, Utah-based Basic Research. Basic Research said the company may issue a statement soon.

Jillian Michaels

One of the best ways of tackling an overweight problem is to gradually reduce portion size for all meals of the day. Doing this also has the added benefit of still being able to eat some of the foods we enjoy. Many of us have no problem tucking away a good portion of our favourite food, and this generally means one thing, a higher calorie intake.

Regular exercise coupled with healthy eating habit can reduce your weight over  time. Certain foods and styles of eating can indeed help flatten belly (and everywhere else, for that matter). Try these tips and you’ll uncover an amazing sexy tummy in no time.

 There are some specific foods that help you reduce weight.  By choosing the right  combination of foods, one can keep the weight under  check. But remember to mind your portion.

• Sardines: They are high in protein and omega-3 fats, which shifts flab while maintaining muscle tone and healthy skin. Also, Leptin, the protein fish contains, controls your appetite. Eat more: Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick. Sprinkle with grated low-fat Cheddar or Parmesan and grill.
• Eggs: Women on a low-cal diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a recent study. Eat more: A poached egg on toast offers a balanced start to the day and egg sandwiches, mixed with tuna, not mayo, are a great lunch choice.
• Oats: They’re one of the most filling foods and unlike carbs have little impact on your blood sugar. They’re rich in soluble fibre, which has an antibloating effect and can lower cholesterol. Eat more: Try a Swiss dish known as bircher. Mix a little cold semi-skimmed milk or low-fat yoghurt with 2 tbsp of oats, grated apple, honey to taste and a handful of chopped almonds.
• Chillies: Spicing up meals can kick start a sluggish metabolism. This is thanks to the compound capsaicin which has a ‘thermogenic effect’ that causes the body to burn more fat for 20 minutes after you eat them. Eat more: Freshly chopped red chillies add a kick to salads or stir-fries, while half a teaspoon is enough to heat up sauces, soups or stews.
• Broccoli: This contains antioxidants which help beat cellulite. Fat cells on the thighs are surrounded by a network of tissue known as the septa. When fat pushes through this, we get the dreaded dimpling. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface. Eat more: Steam and eat once a day with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce.
• Citrus fruit: can help reduce fat absorption. Diets low in vitamin C have been linked to bigger waistlines. Meet your daily goal of 75 milligrams by snacking on an orange or a cup of strawberries, grapefruit, cantaloupe and red peppers.

Aerobic exercise, such as jogging, swimming, cycling or walking – improves a person’s oxygen consumption and boosts their metabolism.

But maximal aerobic power starts to fall steadily from middle age, decreasing by around 5 ml/ [kg.min] every decade.

When it falls below around 18 ml in men and 15 ml in women, it becomes difficult to do very much at all without severe fatigue.

In a typical sedentary man, the maximal aerobic power will have fallen to around 25 mil/ [kg.min] by the age of 60, almost half of what it was at the age of 20.

But the evidence shows that regular aerobic exercise can slow or reverse the inexorable decline, even in later life.

Research by scientists at the University of Toronto in Canada has shown that high-intensity exercise, taken regularly for more than a year, can boost maximal aerobic power by 25 percent, equivalent to a gain of 6 ml/ [kg.min], or 10 to 12 biological years.

“There seems good evidence that the conservation of maximal oxygen intake increases the likelihood that the healthy elderly person will retain functional independence,” an author said.

The other positive spin-offs of aerobic exercise are reduced risks of serious disease, faster recovery after injury or illness, and reduced risks of falls because of the maintenance of muscle power, balance, and coordination.

The results are published in the British Journal of Sports Medicine and highlights the importance of daily workout.

Additionaly, doing some daily exercise regularly can help people with depression by improving their mental health. Exercise improves self-esteem and relieves the feeling of isolation that leads to depression. It also releases feel-good brain chemicals such as endorphins.

Exercise during pregnancy is also help full, however one should consult a physician for the correct practice. Women like Christina Aguilera keeps a hectic schedule and it will be beneficial to follow these programs.

1. Do stomach crunches soon after getting up. You may do it in the bed itself if it is convenient. But most people won’t be able to do it before emptying stomach. You can start at a slow pace may be, but as time goes on and body gets used to it. At this time you should put more resistance and increase the pace.
2. Participating in a regular walking program can help offset the long-term health implications of stress. 20 to 30 minutes of daily walk can help to improve your health. Older women who walked for a half-hour daily for a year reported half the number of colds as women of similar age who didn’t exercise at all.
3. While shopping, park your car at far end of the shopping complex, and walk down to the shopping mall enjoying the surroundings. This extra few minutes of walks will help you to your ultimate goal.
4. If your job involves siting on a chair most of the time, you are at the danger of huge bulge at midsection. This can be avoided by doing some simple exercise while sitting in the chair. Hold your hand at the arm rest of the chair and lift your legs as much as you can. You will feel the pressure in your tummy, meaning it is working for you. Start at 25 repetitions and go up to 100 depending on your capacity. You can do this two or three times as time permits. This is found to be very effective for those who spend most of the time in office.
5. If convenient join a Gym. Having access to free weights (barbells and dumbbells) and some of the cable equipment at a gym will give you a lot more options to work with.

It is important to have a proper workout gear when you are ready to hit the gym. Ones age is also important while choosing the correct workout. Fitness for elderly is different than youngsters. For kids and youngsters active computer game to tackle obesity are available.

How to choose the Gym? There are many steps involved in Choosing A Gym correctly.

In real life, few of us actually manage to get out of bed early with a determination to work out in the gym. But don’t worry, try these tricks and see yourself look slim!

Exercise can cause structural changes in the heart, and these changes vary depending on the type of training an athlete is engaged in, new research shows.

Researchers found that endurance athletes showed an increase in the size of both their left and right ventricles after 90 days of team training, while athletes who only did strength training had excessive growth in their left ventricles, but no change in their right ventricle size.

And while the ability of the left ventricle to fully relax between beats, or diastolic function, was enhanced in the endurance athletes, it worsened in the strength trainers, Aaron Baggish of Massachusetts General Hospital in Boston and colleagues found.

Small studies have found that the left ventricle, the heart’s main pumping chamber, is larger in trained athletes, although there has been no research on how exercise affects the structure of the right ventricle.3. While shopping park your car at far end of the shopping complex, and walk down to the shopping mall enjoying the surroundings. This extra few minutes of walks will help you to your ultimate goal.

4. If convenient join a Gym. Having access to free weights (barbells and dumbbells) and some of the cable equipment at a gym will give you a lot more options to work with.

It is important to have a proper workout gear when you are ready to hit the gym. Ones age is also important while choosing the correct workout. Fitness for elderly is different than youngsters. For kids and youngsters active computer game to tackle obesity are available.

How to choose the Gym? There are many steps involved in Choosing A Gym correctly.

In real life, few of us actually manage to get out of bed early with a determination to work out in the gym. But don’t worry, try these tricks and see yourself look slim!

Exercise can cause structural changes in the heart, and these changes vary depending on the type of training an athlete is engaged in, new research shows.

Researchers found that endurance athletes showed an increase in the size of both their left and right ventricles after 90 days of team training, while athletes who only did strength training had excessive growth in their left ventricles, but no change in their right ventricle size.

And while the ability of the left ventricle to fully relax between beats, or diastolic function, was enhanced in the endurance athletes, it worsened in the strength trainers, Aaron Baggish of Massachusetts General Hospital in Boston and colleagues found.

Small studies have found that the left ventricle, the heart’s main pumping chamber, is larger in trained athletes, although there has been no research on how exercise affects the structure of the right ventricle.