Happy Halloween 2012

 

 

                    Happy Halloween

Top 10 richest country of the world

Superlative form of rich, which country has the most money? Taking into account of some economic factors, many version of this ranking can be found from the internet. This list is based on the World Bank & International Monetary Fund ranking, you may find the details at wikipedia.

 

Here's the top 10 ...

 

 

 

1. Luxembourg (Europe)

 

 

Luxembourg, officially the Grand Duchy of Luxembourg (Luxembourgish: Groussherzogtum Lëtzebuerg, French: Grand-Duché de Luxembourg, German: Großherzogtum Luxemburg), is a landlocked country in western Europe, bordered by Belgium, France, and Germany. Luxembourg has a population of over half a million people in an area of approximately 2,586 square kilometres (999 sq mi). Luxembourg lies on the cultural divide between Romance Europe and Germanic Europe, borrowing customs from each of the distinct traditions. Luxembourg is a trilingual country; German, French and Luxembourgish are official languages. Although a secular state, Luxembourg is predominantly Roman Catholic. During World War II, Luxembourg abandoned its policy of neutrality, when it joined the Allies in fighting Nazi Germany.

 

 

 

2. Qatar (Middle East)

 

Qatar, also known as the State of Qatar or locally Dawlat Qaṭar, is an Arab country, known officially as an emirate, in the Middle East, occupying the small Qatar Peninsula on the northeasterly coast of the much larger Arabian Peninsula. It is bordered by Saudi Arabia to the south; otherwise, the Persian Gulf surrounds the state. A strait of the Persian Gulf separates Qatar from the nearby island nation of Bahrain. Qatar is an oil- and gas-rich nation, with the third largest gas reserves, and the first or second highest GDP per capital in the world. An absolute monarchy, Qatar has been ruled by the al-Thani family since the mid-1800s and has since transformed itself from a British protectorate noted mainly for pearling into an independent state with significant oil and natural gas revenues. In Standard Arabic the name is, while in the local dialect it is.

 

 

3. United Arab Emirates (Middle East)

 

 

The United Arab Emirates (UAE) (Arabic: دولة الإمارات العربية المتحدة‎, Dawlat al-Imārāt al-‘Arabīyah al-Muttaḥidah, short name: The Emirates, local short name: Al Emarat الامارات) is a federation situated in the southeast of the Arabian Peninsula in Southwest Asia on the Persian Gulf, bordering Oman and Saudi Arabia and sharing sea borders with Iraq, Kuwait, Bahrain, Qatar and Iran. The UAE consists of seven states, termed emirates, (because they are ruled by Emirs) which are Abu Dhabi, Dubai, Sharjah, Ajman, Umm al-Quwain, Ras al-Khaimah and Fujairah. The capital and second largest city of the United Arab Emirates is Abu Dhabi.

 

 

4. Norway (Europe)

 

 

Norwayor Noreg (Nynorsk)), officially the Kingdom of Norway, is a Nordic country in Northern Europe occupying the western portion of the Scandinavian Peninsula, as well as Jan Mayen and the Arctic archipelago of Svalbard.[note 1] Norway has a total area of 385,252 square kilometres (148,747 sq mi) and a population of about 4.8 million. It is one of the most sparsely populated countries in Europe. The majority of the country shares a border to the east with Sweden; its northernmost region is bordered by Finland to the south and Russia to the east; and Denmark lies south of its southern tip across the Skagerrak Strait. The capital city of Norway is Oslo. Norway's extensive coastline, facing the North Atlantic Ocean and the Barents Sea, is home to its famous fjords.

 

 

 

5. Singapore (Asia)

 

 

Singapore, officially the Republic of Singapore, is an island country off the southern tip of the Malay Peninsula, 137 kilometres (85 mi) north of the equator, in the Southeast Asian region of the Asian continent. It is separated from Malaysia by the Straits of Johor to its north, and from Indonesia's Riau Islands by the Singapore Strait to its south. Singapore is the world's fourth leading financial centre and a cosmopolitan world city, playing a key role in international trade and finance. The port of Singapore is also amongst the top five busiest ports in the world. Among his more notable decisions is the plan to open casinos to attract tourism. Elections were held on 30 May 1959 with the People's Action Party winning a landslide victory.

 

 

6. Brunei (Asia)

 

 

Brunei, officially the State of Brunei Darussalam or the Nation of Brunei, the Abode of Peace (Malay: Negara Brunei Darussalam, Jawi: بروني دارالسلام), is a sovereign state located on the north coast of the island of Borneo, in Southeast Asia. Apart from its coastline with the South China Sea, it is completely surrounded by the state of Sarawak, Malaysia, and in fact it is separated into two parts by Limbang, which is part of Sarawak. It is the only sovereign state completely on the island of Borneo, with the remainder of the island belonging to Malaysia and Indonesia. Stated plans for the future include upgrading the labour force, reducing unemployment, strengthening the banking and tourism sectors, and, in general, further widening the economic base.

 

 

7. USA (North America)

 

 

The United States of America (also referred to as the United States, the U.S., the USA, or America) is a federal constitutional republic comprising fifty states and a federal district. The country is situated mostly in central North America, where its forty-eight contiguous states and Washington, D.C., the capital district, lie between the Pacific and Atlantic Oceans, bordered by Canada to the north and Mexico to the south. The state of Alaska is in the northwest of the continent, with Canada to the east and Russia to the west across the Bering Strait. The state of Hawaii is an archipelago in the mid-Pacific. The country also possesses several territories in the Caribbean and Pacific. The coastal plain of the Atlantic seaboard gives way further inland to deciduous forests and the rolling hills of the Piedmont.

 

 

8. Kuwait (Middle East)

 

 

The State of Kuwait (Arabic: دولة الكويت‎, Dawlat al-Kuwayt) is a sovereign Arab emirate situated in the northeast of the Arabian Peninsula in Western Asia. It is bordered by Saudi Arabia to the south, and Iraq to the north. It lies on the northwestern shore of the Persian Gulf. The name Kuwait is derived from the Arabic "akwat", the plural of "kout", meaning fortress built near water. The emirate covers an area of 17,820 square kilometres (6,880 sq mi) and has a population of about 2.7 million. The government is keen on decreasing Kuwait's dependence on oil to fuel its economy by transforming it into a regional trading and tourism hub. The planned US$77 billion City of Silk is the largest real estate development project in the Middle East.

 

 

9. Switzerland (Europe)

 

 

Switzerland (German: die Schweiz,[note 3] French: la Suisse, Italian: la Svizzera, Romansh: la Svizra), officially the Swiss Confederation (Confœderatio Helvetica in Latin, hence its ISO country codes CH and CHE), is a federal republic consisting of 26 cantons, with Bern as the seat of the federal authorities. The country is situated in Western Europe[note 4] where it is bordered by Germany to the north, France to the west, Italy to the south, and Austria and Liechtenstein to the east. Chemicals, health and pharmaceutical, measuring instruments, musical instruments, real estate, banking and insurance, tourism, and international organisations are important industries in Switzerland. The largest exported goods are chemicals (34% of exported goods), machines/electronics (20.9%), and precision instruments/watches (16.9%).

 

 

10. Hong Kong (Asia)

 

 

Hong Kong (Chinese: 香港) is one of two special administrative regions (SAR) of the People's Republic of China (PRC); the other is Macau. Situated on China's south coast and enclosed by the Pearl River Delta and South China Sea, it is renowned for its expansive skyline and deep natural harbour. With a land mass of 1,104 km2 (426 sq mi) and a population of seven million people, Hong Kong is one of the most densely populated areas in the world. Hong Kong's population is 95% ethnic Chinese and 5% from other groups. Hong Kong's Han Chinese majority originate mainly from the cities of Guangzhou and Taishan in the neighbouring Guangdong province. The name "Hong Kong" is an approximate phonetic rendering of the of the spoken Cantonese or Hakka name "香港", meaning "fragrant harbour" in English.

These foods can prevent colon cancer

Try eating these foods to prevent Colon Cancer.

Brown rice
People who ate brown rice at least once a week reduced their risk of colon polyps—growths that may be precancerous—by 40 percent. The secret: Its high fiber content. Fiber contains a short-chain fatty acid that halts cancer cells’ growth. Brown rice has 3.5 grams of fiber in one cup, compared to half a gram per cup of white rice.

Salmon
A vitamin D deficiency may contribute to colon cancer, recent research suggests. Three ounces of sockeye salmon (half of a typical portion) contains 112 percent of your recommended daily value of vitamin D. Few other foods come close to its D potency.

Buttered corn
A compound in corn fiber, inositol hexaphosphate, prevents colon cancer growth, University of Maryland research shows. Add real butter for a dose of cancer-fighting conjugated linoleic acid (CLA).

Peanuts
Did you know the peanut is a legume, not a nut? Eating legumes—chickpeas, black beans, and peas—three times a week reduces the risk of colon polyps by 33 percent. Half a cup of peanuts contains more than 6 grams of fiber.

Ginger
Taking a ginger root supplement for 28 days reduced colon inflammation by 28 percent. Colon inflammation has been associated with the development of tumors. Take a 2-gram ginger root supplement or eat 2 tablespoons of fresh ginger with a meal daily, the study’s researchers recommend.

White tea
All it takes is one cup of tea a day to cut your colon cancer risk in half. Antioxidants in the tea could keep cancer cells from growing. White tea is especially powerful at blocking colon-polyp growth—even more effective than green tea.

Curry
The yellow pigment in curry—called curcumin—can kill colon-cancer cells.

Spinach
The beta-carotene in spinach may help fight colon cancer. An also, people who ate cooked green vegetables once a day had a 24 percent lower risk of colon cancer than people who ate less.

Mushrooms
For a cancer-fighting super meal, add cooked spinach to a mushroom omelet. White button mushrooms are rich in the antioxidant ergothioneine, which has cancer-fighting properties.

Black raspberries
Black raspberries for 40 percent more cancer-fighting antioxidants than the red variety.

Tips for having a white and healthy teeth ...

 

1.Chuck your toothbrush or change the head of your electric toothbrush at least every two to three months. Otherwise, you're just transferring bacteria to your mouth. The best way to brush is by placing your toothbrush at a 45-degree angle against your gums and gently moving it in a circular motion, rather than a back-and-forth motion. Grip the toothbrush like a pencil so you won't scrub too hard.

2. Clean your tongue with a tongue scraper every morning to remove tongue plaque and freshen your breath. One major cause of bad breath is the buildup of bacteria on the tongue, which a daily tongue scraping will help banish. Plus, using a tongue scraper is more effective than brushing your tongue with a toothbrush.

3. Gargle with apple cider vinegar in the morning and then brush as usual. The vinegar helps help remove stains, whiten teeth, and kill bacteria in your mouth and gums.

4. Brush your teeth with baking soda once a week to remove stains and whiten your teeth. Use it just as you would toothpaste. You can also use salt as an alternative toothpaste. Just be sure to spit it out so it doesn't count as sodium intake! Also, if your gums start to feel raw, switch to brushing with salt every other day.

5. Stay fresh. To check the freshness of your breath, lick your palm and smell it while it's still wet. If you smell something, it’s time for a sugar-free breath mint. Shopping for mouthwash? Make sure it is alcohol-free. Most over-the-counter mouthwashes have too much alcohol, which can dry out the tissues in your mouth, making them more susceptible to bacteria.

6. Practice flossing with your eyes shut. If you can floss without having to guide your work with a mirror, you can floss in your car, at your desk, while in bed, and before important meetings. In which case, buy several packages of floss and scatter them in your car, your desk, your purse, your briefcase, your nightstand.

7. Brush your teeth when you first get out of bed and before you get back in at night. They're the two most crucial times. That’s because saliva (which keeps cavity-causing plaque off teeth) dries up at night, so it’s best to have all plaque cleaned off the teeth before sleep. It’s also important to brush first thing in the morning to brush off plaque and bacteria (morning breath!) that may have built up as you slept.

8. Conceal with color. For ladies: Choose a medium coral or light red lipstick. These colors make your teeth look whiter, whereas lighter-colored lipsticks tend to bring out the yellow in teeth.

9. If you're quaffing red wine and black tea, or smoking cigarettes or cigars, expect the results to show up as not-so-pearly whites. Other culprits to blame for dingy teeth include colas, gravies, and dark juices. Bottom line: If it's dark before you put it in your mouth, it will probably stain your teeth.


 



Brush immediately after eating or drinking foods that stain teeth and use a good bleaching agent, either over-the-counter or in the dentist's office. For convenient teeth-cleaning action, eat an apple.

Consume plenty of :
    - Calcium-rich foods, such as low-fat milk, yogurt, and cheese.
    - Fresh fruits and vegetables for vitamins A and C,
      and for chewing in order to promote healthy gums.
    - Tea, which is a good source of fluoride.

     Limit
    -  Dried fruits and other sticky foods that lodge between the teeth.

    Avoid
    - Sweet drinks and snacks.
    - Steady sipping of acidic drinks for prolonged periods.

Feel and look great at any age

The way you age is determined by more than just your DNA. But, exercise can help delay and even reverse aging's debilitating effects on your muscles, heart, and brain, and making you look great too. Of course you will grow older, but you'll also grow stronger and even smarter.

In your 20s

Master the Muscle Trinity
There's no faster way to build muscle than with low-rep, heavy-resistance routines based on the fundamental strength exercises: the squat, the bench press, and the deadlift.

Use these tips to do each exercise better.
- Squat: Keep your chest up and back naturally arched, and turn your knees out during the movement.
- Bench press: As you push the weight up, keep your shoulder blades back and down, and tighten your leg muscles. Tuck your elbows close to your sides.
- Deadlift: Keep your chest up and back flat, squeeze your glutes, and push from your heels on the lift.

Accelerate Strength Gains
Power is a function of strength and speed working in concert, so when you're in your 20s, your training should also include plyometric exercises, or explosive movements. "Jumps" allow strength to be converted to power. Think of it this way: Jumps train mainly your nerves, while weights train your muscles. In fact, along with helping you gain speed and power, doing plyometrics also builds new muscle.

Build a Body she’ll Desire
Don't deny your vanity; just remember who you"re trying to impress. Normally guys chose bodies with 30 pounds more muscle.

Fuel Up on Super
Protein is the key nutrient for building muscle. And all men, especially guys in their 20s, should take in at least 30 percent of their total calories from high-quality protein sources like lean meats, fish, dairy, and poultry.

Eat 1 gram of protein for each pound of your target weight. For instance, if you weigh 200 pounds but want to weigh 180, eat 180 grams of protein a day.

To speed recovery from power workouts, drink a shake made with at least 20 grams of whey protein powder, 1/3 cup milk, 1 cup cranberry juice, and 1 cup frozen mixed berries (which are inflammation fighters).

The 20s Workout: Power and Agility

To become fit, you need - Resistance training, cardiovascular training, and flexibility training.These ingredients don't change decade by decade, but the amount of time you dedicate to each phase does to counteract aging."

SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 5 minutes
Strength: 40 minutes
Cardio: 15 minutes

Do this whole-body workout 3 days a week. Use the heaviest weight that allows you to complete the prescribed repetitions. The lifting tempo is 2 seconds up, 4 seconds down. Rest 2 minutes between short sets, and 1 minute between longer sets.

FLEXIBILITY
Start with 2 minutes of foam rolling over any areas that feel tight. Then do 10 kneeling hip flexor stretches and 10 lateral squats (like a lateral lunge, but with your feet wide apart).

STRENGTH
Monday
Squats: 3 sets of 5
Bench press: 3 sets of 10
Deadlifts: 3 sets of 10

Wednesday
Bench press: 3 sets of 5
Squats: 3 sets of 10
Deadlift: 3 sets of 10

Friday
Deadlifts: 3 sets of 5
Incline bench press: 3 sets of 10
Single-leg straight-leg deadlifts: 3 sets of 10

CORE (EACH WORKOUT)
Ab-wheel rollout or barbell rollout: 3 sets of 15

CARDIO
Outdoors or on a treadmill, run 15 sprints of 15 seconds each, with 45 seconds active recovery (jogging at a pace at which you can easily hold a conversation).

                             

In your 30s

The 30-something man can have it all. With his judgment now enhanced, he can compensate for the slight decline from his physiological peak in his 20s. And if he trains the right way, he can still whip the whippersnappers.

That's why the 30s are often the prime years of professional sports stars and, in particular, endurance athletes. .

You can still extend your lactate threshold (LT). LT is the point when your muscles pump out fatigue-producing lactate faster than the blood can clear it and the muscles start burning more carbohydrates than fat. By extending your LT, you can exercise at a higher intensity, burn more calories, and better control your weight.

Supercharge Your Turbo
The shortcut to fitness is interval training. Intense bursts of exercise at 80 percent to 95 percent of your maximum heart rate, interspersed with recovery interludes during which your heart rate returns to normal, burn more calories than steady, less-intense efforts do.

They also improve performance. For instance, cyclists doubled their endurance after just 2 weeks of sprint interval training. Interval-training principles also apply to running, stair-climbing, rowing, and circuits.

Hit Your Fighting Weight
In this decade, your metabolism slows and your body-fat percentage creeps up. It's critical to keep that number below 22 (18 is optimal); doing this reduces your risk of high blood pressure, diabetes, and heart disease. 

The two biggest diet saboteurs for busy men are calories from drinks and binge-eating sessions caused by staying late at work. Solution: Find a low-calorie drink you can sip all day. Skolnik recommends green tea, because it also revs your metabolism. Also, stock your desk drawer with healthy, filling snacks, such as instant oatmeal, beef jerky, dried fruit, cans of tuna, and wholegrain crackers.

Make Training More Fun
The most effective and enjoyable way to prepare for an endurance event is to join a group-training program. You're more likely to stick to a workout program if you train with others rather than going solo. And you're also more likely to push yourself much harder.


Prevent Back Pain
Replacing high-weight, low-rep lifts with lower-weight, higher-rep sets, and doing some exercises on one leg. As you grow older, you should begin to decrease spinal loading.

Lifting higher reps with a lighter load still yields benefits, but with less structural stress. Includes Swiss-ball rollouts, which help you build core strength and endurance.

In fact, men with poor muscular endurance in their lower back are three times as likely to develop back pain than those with fair or good endurance.

The 30s Workout: Strength and Stamina

Do this whole-body workout 3 days a week. Use the heaviest weight that allows you to complete the prescribed repetitions. The lifting tempo is 2 seconds up, 2 seconds down. Rest 1 minute between sets.

SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 10 minutes
Strength: 25 minutes
Cardio: 25 minutes

FLEXIBILITY
Start with 5 minutes of foam rolling; pay special attention to your back. Then do 5 kneeling hip-flexor stretches and 5 lateral squats.

STRENGTH
Pushups (elevate your feet on a 12- inch-high bench): 3 sets of 10
Single-leg or split squats (add dumbbells when you're ready): 3 sets of 10
Single-leg straight-leg deadlifts: 3 sets of 10 (each leg)
Inverted rows (add a weight vest if you can): 3 sets of 10

CORE
3 sets of 15 Swissball rollouts

CARDIO
Stick with interval running (if you have no knee pain) or ride a stationary bike. Add a 5-minute warmup, or spin and then do 15 sprints (15 seconds each) with 45 seconds active recovery. Finish with a 5-minute cooldown jog.

                               

In your 40s

Your 40s mark the decade when you shift to caring for your body in the gym, instead of punishing it. Your joints need sustained attention. Your nerve fibers are losing their effectiveness, which diminishes coordination. Your heart beats more slowly, cutting down the bloodflow that delivers nutrients to and removes waste from joints and muscles. And you're losing about 0.5 percent of your muscle mass a year. To reverse these processes and stretch peak performance, your workouts now emphasize flexibility.

Roll Out Your Kinks
Every workout you do should now start with 10 minutes of targeted self-massage using a foam roller. Like a steamroller smoothing out a road, this device alleviates knots and tangles that constrict bloodflow and hinder elasticity in your muscle tissue.

Place your body on the foam and roll up and down for 10 to 15 seconds on the muscles you're targeting. Rollers are especially useful for soothing back pain, stretching tight hamstrings, and relieving shoulder tension.

Stuff Your Face
Men in their 40s should try to eat 10 servings of fruit and vegetables daily. They need the antioxidant protection, and it's a proven way to stay lean. If 10 seems too hard, try 7. It is advises trying to hit 7 different food colors to provide a wide shield of protection from heart disease and common forms of cancer. To help you hit your quota, including produce with every meal and eating it first, because the fiber will satisfy hunger. Also, try making all your snacks vegetables and/or fruit.

Be a Little SelfishYou deserve it. Inhale and focus on yourself. Yoga is especially beneficial for men in their 40s, because that's when flexibility declines more. Doing yoga can improve flexibility, relieve back pain, and reduce stress. Practicing yoga can also help your body maintain its antioxidant levels, which deplete when you’re run down.

Extend Your RangeYour new focus on flexibility is actually a three-pronged effort that also encompasses building mobility and honing balance. Workouts that include a strength-training component: full-body, complete range-of-motion exercises that stress your muscles enough to build or maintain mass but not enough to burden your joints.

The 40s Workout: Flexibility and Strength

SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 15 minutes
Strength: 25 minutes
Cardio: 20 minutes

Do this workout 3 days a week. Master your form before you add weight. The tempo is 2 seconds up, 2 seconds down. Do the strength and cardio part as a circuit: perform 1 set of each of the 6 exercises (resting 30 seconds between exercises), and rest 1 minute. Then repeat 2 more times.

FLEXIBILITY
Foam rolling: 10 minutes before stretching Kneeling hip flexor stretches: 10 Lateral squats: 10 W all hamstring stretches: 10 Doorway pec stretches: 10 B ridges: 3 (hold for 10 seconds each)

STRENGTH
Pushups (elevate your feet on a 12- inch-high bench): 3 sets of 10
Rear-foot elevated single-leg squats: 3 sets of 8 each leg
Inverted rows: 3 sets of 8 Split squats: 3 sets of 8 each leg

CORE
Planks: 3 reps (hold for 30 seconds each)
Side planks: 3 reps (hold for 10 to 30 seconds each side)

CARDIO
Alternate between running, rowing, and biking intervals. Start at a pace at which you can sustain a conversation for 5 minutes. Then do five 60-second sprints with 2 minutes active recovery.

                               

In your 50s and beyond

A certain urgency permeates your workouts now: You still want to look good, but you're also training to stay alive. Exercising regularly is your strongest medicine. Physical activity may be the most effective prescription physicians can dispense for the purposes of promoting successful aging.

The evidence keeps accumulating: Exercise protects your heart, relaxes your arteries, makes your erections harder, builds muscle, strengthens your bones, fights cancer, boosts your immune system, and perhaps most inspiring, it's one of the best ways to rewire your brain.

Recharge Your Brain
Adults who devoted 4 days a week to an hour of moderate aerobic exercise (running, stair climbing, or riding a stationary bike) had more bloodflow in their dentate gyrus, the area of the brain where memories are formed. Increased bloodflow may signal the growth of new brain cells, a process known as neurogenesis. It's also possible, that exercise stimulates the release of a growth factor in the brain tied to neurogenesis.

Relax Your Arteries
Regular aerobic exercise can delay and may even reverse aging in your arteries. Exercise boosts your heart rate, which increases bloodflow. A better bloodflow creates more friction on the blood vessels' inner lining (a.k.a. the endothelial layer), which, in turn, stimulates the production of nitric oxide. This improves the ability of your arteries to dilate and confers other benefits as well, like reducing inflammation and oxidative stress, protecting your arteries from developing disorders. Highintensity aerobic intervals appear to deliver greater endothelial benefits than steady-state aerobic training.

Fight Age with Muscle
After 50, the sedentary man's muscle loss speeds up and he then loses about 10 percent of his muscle mass every decade. This leads directly to osteoporosis. If you've been lifting weights, keep it up. If you haven't, start now—it's not too late. Your workout should also involve more balance moves to strengthen your feet, ankles, and core and to straighten your posture.

The 50s and Beyond Workout: Fitness and Mobility

Complete this workout 3 days a week, but do the flexibility training every day. The tempo is 2 seconds up, 2 seconds down. Do the strength and core part as a circuit: perform 1 set of each of the 6 exercises (resting 30 seconds between exercises), and rest 1 minute. Then repeat 2 more times.

SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 20 minutes
Strength: 20 minutes
Cardio: 20 minutes

FLEXIBILITY
Foam rolling: 10 minutes
Kneeling hip flexor stretches: 10
Lateral squats: 10
Wall hamstring stretch: 10
Doorway pec stretches: 10
Bridges: three 10-second holds
Bosu-ball drills: progress to one leg

STRENGTH
Pushups: 3 sets of 10 to 20
Split squats: 3 sets of 12; add dumbbells when you master the form
Lunges: 3 sets of 12
Front pulldowns: 3 sets of 12

CORE
Planks: 3 reps; hold for 30 to 60 seconds
Side planks: 3 reps; hold for 10 seconds on each side

CARDIO
Alternate running, rowing, and bicycling intervals. Start with a 5-minute warmup; then do five 60-second sprints, with 2 minutes rest. Mix in steady-state days during which you just bicycle, row, or run for 20 minutes at a pace slower than 70 percent of your maximum heart rate.

                                             Have a Happy Workout !!

How to sing better?

Singing is something that almost everyone has the potential for, but that not a lot of people have been taught how to do. Some people want to sing to improve the sound of their garage band, impress friends, and even make it big. Whatever your reason may be, let’s take a look at the top 10 ways to become a better singer.

1. Breath

First and foremost, make sure that you are breathing. And when we say “breathe” we mean “breathe properly”. When you inhale, push your stomach outwards. At this point, you should feel your diaphragm rise. For those who don’t know, a diaphragm is the muscle that is located just above your stomach. This will allow you to take in more air and this extra air is what will allow you to hold pitch and sing more smoothly.

2. Open the Throat

Aside from breathing, try to be conscious about pushing your throat outward. Now this may sound like an odd concept so let’s talk about what this means. Basically, try to push your throat as far outward as you can while singing. This will allow your vocal cords to expand and will allow for much more sustainability with your notes.

3. Stand Up

There are few singers who can sound amazing when they are sitting down. The reason why there aren’t many singers who can do this is because sitting down tends to restrict your airway and prevent you from singing as smoothly as you want. While there is certainly nothing wrong with sitting down and practicing your singing, you should try doing it while standing up to achieve optimal results.

4. Shoulders Back

Whenever you push your shoulders back by a small amount, you can literally feel your chest cavity start to open up. A lot of professional singers and instructors recommend this as it will allow you to breathe much more easily as well as take quicker breathes while singing.

5. Open Your Mouth

This is a simple tip that not a lot of people think about. Basically, keep your mouth open. And make sure that you keep it open wide enough so that when you sing, you receive a better tone and overall sound. Opening your mouth while you sing will ultimately allow you to increase volume as well as have better pronunciation while singing.

6. Use Your Tongue

The best singers in the world know how to use their tongue and if you want to reach their level, you should start learning how to do the same. Basically, to really become good at using your tongue, practice saying this out loud: “la, le, lo, lu”. Repeat it over and over and continue to do so until you can quickly and effectively make it through the entire thing without messing up or stopping. This can be a really effective exercise that you can use to increase your singing capabilities.

7. Forget the “R’s”

This is a tip that is designed to help you eliminate that nasal sound that a lot of singers have when they aren’t too experienced. All that it means is that you should leave off the “r” at the end of all words that you are singing and replace them with an “ah” sound instead. This will result in a much smoother overall sound when you sing.

8. Find Your Key

Another simple tip that you can apply is this: locate your key. More specifically, locate your key and then try to find songs that match it. If you try to sing a song that is either too low or too high for your voice, you’ll sound off. The best singers in the world sound the way they do because they stick to their strengths and don’t venture too far out past their normal ton.

9. Relax

This is probably one of the most important tips that you can take from this article. To put simply, you need to relax when you are singing. If you’ve ever watched American Idol or any other singing talent show then you know that a lot of contestants get eliminated or sent home because they are nervous. Nerves can play a huge role in your overall sound as a singer. When your body is relaxed, you’re able to breathe easier as well as sustain a nice, solid tone.

10. Find Your Volume

We all have a normal volume at which we speak on a regular basis. Some of us speak rather loudly while others of us speak rather low. There is nothing wrong with having either attribute and as a singer, all that you need to do is located a volume that works best for you. Whenever you do this, you will be singing at a level that is comfortable for your body. Singing at the right level will prevent your voice from straining and should allow you to sound a lot better.



sources from : http://www.smashinglists.com/top-10-tips-for-singing-better/

Eat these fruits to fight - FLU

Apples
The most popular source of antioxidants in our diet, one apple has an antioxidant effect equivalent to 1,500 mg of vitamin C. Apples are loaded with protective flavonoids, which may prevent heart disease and cancer.




Papaya
With 250 percent of the RDA of vitamin C, a papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas reduce inflammation throughout the body, lessening the effects of asthma.





Cranberries
Cranberries have more antioxidants than other common fruits and veggies. One serving has five times the amount in broccoli. Cranberries are a natural probiotic, enhancing good bacteria levels in the gut and protecting it from foodborne illnesses.





Bananas
One of the top food sources of vitamin B6, bananas help reduce fatigue, depression, stress, and insomnia. Bananas are high in magnesium, which keeps bones strong, and potassium, which helps prevent heart disease and high blood pressure.







Grapefruit
Loaded with vitamin C, grapefruit also contains natural compounds called limonoids, which can lower cholesterol. The red varieties are a potent source of the cancer-fighting substance lycopene.

Tips for working women to reduce belly fat

If you have started noticing accumulation of fat on your belly, start working on it right away. Because of more adipose tissues, belly, waist and hip area are most prone to fat accumulation. This does not mean that you can not get rid of it, though it may not be easy to shed it without proper planning. If you are a working lady this battle against the bulge might be a little difficult for you because of hectic office hours. But ladies, this is not an excuse! All you need to know is to understand the reason behind it and not get too panicky. A disciplined routine and willingness would keep you going. Remember, there is no shortcut to success, you would have to combine correct diet with the right exercise schedule, and nothing can stop you from attaining that sexy waist.



1. Do not starve yourself

 

One big mistake is to run to work without having proper breakfast. Working women often remain glued to their work and do not find time for small snacks. The biggest harm you could do to yourself is by skipping meals. While people think that this may reduce calories intake, the fact is, it may have the opposite effect on your body. Our body is a smart machine. The more you starve it, the more it tries to save for a rainy day. So, if you skip meals often, your body would save more fat from your meals to utilize it when it does not get anything. Hence, you pile up more. Divide your food intake into 5-7 small meals to be taken throughout the day. This way the stomach won't pass the message of starvation to your brain and it would not direct the body to store fat.




2. Know what you eat

 

If you are wondering over the reason behind all that fat, the answer is simple: your calorie intake is more than what your body burns in a day. So you got to cut down those extra calories. The easiest way is to shun deep fried and greasy food stuff. You might enjoy those french fries but the amount of fat its single serving adds to your body may show on your belly if you are not keen on burning those extra calories. If you are digging your tooth in fatty eatables a little too often, you got to stop it. This would close door for the excess calories to enter your body.




3. "Burn" what your body do not need

 

You got to gear up to shed the fat that you have already piled up on your tummy. Even if you limit your calorie intake, take on exercises to keep your body in shape. Exercising helps you by sending a positive message to your body. Working women often do not get much opportunity to move around. You might be sitting in front of your computer for nine hours solving mind boggling equations, your body does not get to exercise throughout the day. It becomes hard for a sedentary body to lose fat easily. The more physically active your body is, the more quickly it loses weight. So, make sure that you do cardio and other exercises to keep your body active and to burn what you eat.




4. Don't sit too long

 

Sitting on chair for long hours, sitting or walking with wrong posture can be a culprit behind your belly fat. You might be having loads of work, it should not deter you from getting up from your station and taking a short walk within office premises for two-three minutes. Do this every one hour. Stretch your legs and hands when you are in washroom, instead of ordering something to your work station go to the cafeteria to have it, these small efforts would keep your body active. Researches have proved, that people who are active through most of the part of a day have lesser chance of piling up calories or gaining weight compared to people who take to exercising once a day. While at home, avoid becoming a couch potato. A small activity like playing with your pup goes a long way in keeping your body active.




5. Go Green

 

You might prefer the low cal wheat pasta in your office canteen over homemade lunch that claims most of your time in the mornings, but there in no doubt that the more natural you are, the better your body is. Avoid packaged food as often as you can. A spicy fruit salad or a glass of chilled fruit juice is way better than the cheese laden sandwich or even zero-fat bread that you may find at your favorite grocery store. Include raw food in your diet, not only is it less in calories, it also cleans up your system thus making burning of calories too easy for body. Fruits, veggies, sprouts, etc., are not laden with harmful preservatives that make the body sluggish. They get digested easily and give you a sense of fulfillment thus reducing the craving for food.




6. Identify the hidden calories

 

The excess oil in fried and deep fried food can be traced easily, sometimes unseen calories amount to those excess unwanted ones. You may not include lots of such food in your main meals, but monitor your snacking habits. A spoonful of dessert from a friend's plate or a bottle of soft drink count too. The problem with such habits is that people ignore these calories while analyzing their eating habits. While grains are a good source of nutrition, intake of the ones with too many carbohydrates can be reduced.





7. Stick to your plan
Be flexible with your plan so you could actually try to fit it in your schedule. Do not fall in trap of a crash diet or a crash exercise regimen which may actually cause your body to break down due to over-exertion. Sometimes results may take time, but if you are disciplined, you would get results. During weekdays, it maybe hard to exercise for an hour or so. No problem, you can do skipping or jogging for twenty minutes. But in such cases do utilize your weekends or half days to exercise for longer duration. Do not compromise on diet. While you do not need to starve yourself, control the portions so that you do not end up over stuffing yourself.







8. Make an exercise plan

 

If you are working ten hours a day and you have made an exercise schedule of two hours a day, you might not succeed. Stick to one simple mantra, it's not the hours of exercise that counts, it is the consistency. Firstly, it is important to talk to your gym instructor and to zero in on an exercise that is suitable for your body. Secondly, start with small sessions. They do not give much stress to the body. If you do not enjoy cardio, go for yoga, aerobics or even dancing. Executable exercise plan makes it easy to stick to it, thus delivering results.



9. Drink plenty of water everyday

 

If you work mostly inside your office, there is little chance that you get to do some field work. Such people don't sweat often due to lack of physical exercise. Sweat helps in removing toxins from the body. You should drink plenty of water to help keep your system clean. Not only does it suppress your desire of munching every few minutes, but it also helps in toning of muscles by keeping them hydrated. It helps in digestion and helps reduce cholesterol, thus preparing an ideal situation for your body to lose weight.



10. Do abdominal exercise

 

Exercise your abs to lose fat from the belly area. Crunches are known to be very effective solution to this. However, do not start doing crunches on your own if you have started exercising recently. You need to strengthen your back before being able to pull it off properly, otherwise you may injure your spine or back muscles. Stretching and bending exercises also help in reducing fat from the tummy area. But doing crunches alone isn't going to help you. They are effective when combined with other exercises.



11. Eat 3 hours before you sleep

 

It is necessary to give your body ample time to digest food. Ideally it takes around 2-4 hours to digest a heavy meal. Take a light dinner because all that you have to do after that is to sleep, which doesn't give your body a chance to use its calories. Do not go to bed immediately after having meal because it does not get digested while you sleep. Ideal way would be to have a very nutritious breakfast and a really light dinner. You can prefer yogurt, vegetable salad, pulses, etc for your dinner. These are light, less greasy, nutritious and get digested easily. And also, for a working lady these are easy and hassle free options for dinner. A light dinner would keep you energized and kicking for the next day at work.