I thought that it would be wonderful to names songs or tracks that inspire me. I want tracks that kind of encourage me and rise my spirits in the time of need...I've heard my list so many times, that i've got accustomed to the songs.The songs needn't only be inspirational - any thing to relax your mind after a long day's work is also fine! below are list of Song that always made my day.
Luka Chupi - AR Rahman
AajJaaneKiZidNaKaro - Farida Khanum
O plane - AR Rahman
I'm With You - Avril Lavigne
Complicated - Avril Lavigne
My Way - Frank Sinata
You'll be in my heart - Tarzan (OST)
Hakuna Matata - Lion King
That's the Way it is - Celine Dion
A New Day has come - Celine Dion
Bring me to Life - Evanescense
Vellai Pookul - AR Rahman
Take's a little Time - Amy Grant
One Love - Blue
Ya Ghali - Guitara
If I let you go - Westlife
Larger than Life - Backstreet Boys
Musafir - AR Rahman
The Shape of my Heart - Backstreet Boys
Katrin Mozhi - Mozhi
Hans Zimmer-Tennessee
Borrowed Heaven - The Corrs
Unthan Desathin Kural - AR Rahman
Haste to the wedding - The Corrs
My Life -Justin-Bieber
Linkin Park -Burn It Down
Never Say Never - Justin Bieber
Linkin Park - Burning in the skies
Firework - Katy Perry
Heal the World - Michael Jackson
k'naan feat. david bisbal - Wavin' Flag
Man in the Mirror - Michael Jackson
Vertigo -U2
Sami Yusuf - Asma Allah
Wonderful World
Taare Zameen Par - Title Song
Chariots of Fire - John Williams (OST)
Superman - John Williams (OST)
Beautiful - Christina Aguilera
Dave Matthews Band - Everyday
Soundtrack Madagascar - I Like to move it
Underneath your Clothes - Shakira [Dont be misled by the title,the song is a lot about one's innate potential, at least thats the way i choose to take the meaning to be]
The Reason - Hoobastank
A Whole New World - Aladdin (OST)
and many More........
October 30, 2012
October 25, 2012
Away we go
A lot of people spend years training hard in the gym without any real results but if you follow a well-structured programme and nutrition plan, you can expect to get an impressively ripped physique in as little as two months.'Having assessed your body, it's clear that you're a mesomorph [has a large bone structure, large muscles and a naturally athletic physique] so I've tailored the reps, sets, rest periods and weight vs cardio element of the workouts to suit your body shape as well as your goals,
Weeks 1-4 workouts
In each superset, do six reps of the first move, then 12 of the next. Repeat this three times with no rest, then rest for two minutes before repeating.
Move on to the next superset until you've got through the workout. If the move requires you to work each side independently, do half the reps on one side and half on the other.
Tempo - 3010 (the eccentric contractions should take three seconds so they recruit more fast twitch muscle fibres)
Day 1 - Chest and back
Superset 1
Barbell bench press, gym ball press-up push
Superset 2
Jumping chin-up knee raise, dumbbell lateral shoulder raise
Superset 3
Power press-up, dumbbell explosive turn and press
Superset 4
Dumbbell press-up row, inverted row
Day 2 - Interval training
10x10sec hill sprints (10sec rest between sets)
5x30sec runs (60sec rest between sets)
3x60sec runs (90sec rest between sets)
Day 3 - Rest day
Day 4 - legs and abs
Superset 1
Barbell deadlift, explosive lunge chop
Superset 2
Bodyweight roll-out, explosive oblique twist (band)
Superset 3
One-leg assisted squat jump, dumbbell lunge jump
Superset 4
Hanging straight leg raise, gym ball forearm roll-out
Day 5 - kickboxing*
2x3min rounds (90sec rest between sets)
3x2 minute rounds (60sec rest between sets)
4x1 minute rounds (30sec rest between sets)
5x30sec rounds (15sec rest between sets)
6x15sec rounds (10sec rest between sets)
*If you can't do this for whatever reason do treadmill or rowing intervals
Treadmill - adjust the incline to 5˚
3min run, 1min walk
2min run, 1min walk
1min run, 1min walk
Rest for 3 minutes and then repeat
Rower
10x50m sprint, aiming to complete each in under 10sec, with a 20sec rest between sprints.
Day 6 - Rest day
Day 7 - Legs and arms
Superset 1
Barbell stiff-leg deadlift, gym ball hamstring curl
Superset 2
Explosive dip, dumbbell biceps curl
Superset 3
Dumbbell lateral lunge jump, box jump
Superset 4
Dumbbell shoulder turn and press, dyna-band biceps curl
What I’ll be eating
After after asking me a barrage of questions about what I usually eat, Davis came up with a perfectly structured eating plan for this programme. Here, she explains how it works.
‘Your nutritional intake should mirror your training programme over the eight-week period, so it will change from phase one to phase two. In the first four weeks the dietary goal will be to meet the energy demands of the volume sessions, while providing a calorie surplus to facilitate muscle mass gain. Your diet should be high protein (2g per kg of bodyweight), high-carb (complex, low to medium-GI) and low-to-moderate-fat
Weeks 1-4 workouts
In each superset, do six reps of the first move, then 12 of the next. Repeat this three times with no rest, then rest for two minutes before repeating.
Move on to the next superset until you've got through the workout. If the move requires you to work each side independently, do half the reps on one side and half on the other.
Tempo - 3010 (the eccentric contractions should take three seconds so they recruit more fast twitch muscle fibres)
Day 1 - Chest and back
Superset 1
Barbell bench press, gym ball press-up push
Superset 2
Jumping chin-up knee raise, dumbbell lateral shoulder raise
Superset 3
Power press-up, dumbbell explosive turn and press
Superset 4
Dumbbell press-up row, inverted row
Day 2 - Interval training
10x10sec hill sprints (10sec rest between sets)
5x30sec runs (60sec rest between sets)
3x60sec runs (90sec rest between sets)
Day 3 - Rest day
Day 4 - legs and abs
Superset 1
Barbell deadlift, explosive lunge chop
Superset 2
Bodyweight roll-out, explosive oblique twist (band)
Superset 3
One-leg assisted squat jump, dumbbell lunge jump
Superset 4
Hanging straight leg raise, gym ball forearm roll-out
Day 5 - kickboxing*
2x3min rounds (90sec rest between sets)
3x2 minute rounds (60sec rest between sets)
4x1 minute rounds (30sec rest between sets)
5x30sec rounds (15sec rest between sets)
6x15sec rounds (10sec rest between sets)
*If you can't do this for whatever reason do treadmill or rowing intervals
Treadmill - adjust the incline to 5˚
3min run, 1min walk
2min run, 1min walk
1min run, 1min walk
Rest for 3 minutes and then repeat
Rower
10x50m sprint, aiming to complete each in under 10sec, with a 20sec rest between sprints.
Day 6 - Rest day
Day 7 - Legs and arms
Superset 1
Barbell stiff-leg deadlift, gym ball hamstring curl
Superset 2
Explosive dip, dumbbell biceps curl
Superset 3
Dumbbell lateral lunge jump, box jump
Superset 4
Dumbbell shoulder turn and press, dyna-band biceps curl
What I’ll be eating
After after asking me a barrage of questions about what I usually eat, Davis came up with a perfectly structured eating plan for this programme. Here, she explains how it works.
‘Your nutritional intake should mirror your training programme over the eight-week period, so it will change from phase one to phase two. In the first four weeks the dietary goal will be to meet the energy demands of the volume sessions, while providing a calorie surplus to facilitate muscle mass gain. Your diet should be high protein (2g per kg of bodyweight), high-carb (complex, low to medium-GI) and low-to-moderate-fat
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