The Most Effective Abdominal Exercises – HANGING LEG RAISES

Before talk about the exercise you just need to understand the basic anatomy of your abdominal muscles. I thing you will better understand the anatomy structure by this below image.

Anatomy of Abdominals

Benefits of Hanging Leg Raises

How often you do abs workout in week or month. And how often you do a hardcore exercise like hanging leg raises? Whatever you answer, I know you really mean it. I am here to describe you the written and experienced benefits of this workout. This is an amazing abs workout and over the thousand crunches this is the workout which you should include in your every abs days. Lets me introduces you what the hanging leg raises is.

What’s it is?

The position-: When you hold any pull-up or chinupbar and hang yourself on it it’s called the hanging position. Now the legs, come-on!! You knew it, and what raises are its like (sun raise) the same way you raises your leg upwards to your waist or chest. Keep in mind while pulling you legs to upwards or while leg falling down you need to Flex all your abdominals muscles, to make it perfectly. This is the complete workout to give you full range of motion and give you a perfect abdominal shape. Below Video is a complete introduction of HANGING LEG RAISES.

Forms of hanging leg raises

There are many forms of hanging leg raises as I know the best 3 are Hanging Leg raises, hanging knee raises, and side Hanging Leg raises. If you are doing all three form of this workout, you might get the perfect abs in upcoming 4 to 5 month I guarantee on this.  You can maximize the results of workout by putting some weights belts on your legs. There are plenty of weights comes which your can tight on your legs.

Carbohydrates – An Essential Nutrients for Mass Bulkup

Carb Essential NutrientsEverybody knows that protein is awesome. And as you become familiar with my work and the science behind it, you’ll learn that dietary fat is pretty cool too.

As for carbs? That’s where things get tricky.

On the one hand carbs are a necessity to get big and strong. Carbs stimulate the release of the hormone insulin. Which is the most powerful mass burning hormone in the body. And the only hormone that you have 100% control over. But insulin is the body’s version of good cop / bad cop. Cause while insulin can certainly help you get big and strong, too much of it can make you fat, sick, weak and SMALL.

So if you want to get huge without getting fat… figure out your carbs.

Listen. It’s not just he amount of carbs. You really have to nail the the timing. There are two times that you absolutely should NEVER eat carbs. And both may be the exact opposite of what you’ve heard…

#1 On The No Carb List: Breakfast…

I was quoted recently that “I will not eat carbs for breakfast ever again for as long as I want to build muscle.”
That’s right, “the most important meal of the day” should consist of negligible carbs.


I want my body to run off fat for energy, as in adipose tissue or bodyfat. I do not want it running off sugar and amino acids as these nutrients could be better used for muscle recovery and brain function. By eating a low carb, higher fat breakfast you keep insulin levels low, which “channels” the body towards burning body fat. A high carb breakfast, on the other hand, shifts you more towards being a “sugar burner.”

#2 On The No Carb List: Pre Workout

This one may surprise a lot of guys…

Yet here’s why I recommend removing carbs is from the pre-workout meal. With any high carb meal the subsequent insulin release results in a “serotonin-dominant” brain. And serotonin is associated with sleep, relaxation, and satiety — not exactly what you want leading up to a grueling “take no prisoners” weight training workout.

High insulin also effectively shuts off using bodyfat as fuel. Which is exactly what you don’t want during a workout, when you’re trying to mobilize fat. Granted, you still “need” carbs for maximum pumps and to restore glycogen, but this can easily be accomplished through high carb meals in the evening and postworkout. These are times when “all things serotonin” (relaxation, sleep) are your friend, as they’re conducive to sleep.

So carbs are still allowed, just not at the wrong times, which are mornings and pre-workout.

Here are the Top 10 food for Carb

top 10 food for carb


phil health and kai green

2015 Mr. Olympia Qualified

Name Country
Bannout, Mohamad Ali Lebanon
Bonac, William Netherlands
Greene, Kai USA
Heath, Phil USA
Jackson, Dexter USA
Jellali, Abdelaziz Morocco
Obaid, Essa UAE
Rhoden, Shawn USA
Rockel, Ronny Germany
Winklaar, Roelly (Egberton) Curacao
Wolf, Dennis Germany

roelly winklerbenwhiteVictorMartinezMDFeb2013PerBernal874-1

Men’s Open Point Standings

Placing Name Country Points
1 Kuclo, Steve USA 11
2 Jackson, Johnnie USA 7
2 Piotrkowicz, Robert Poland 7
2 Rowe, Brad USA 7
5 Hajek, Dalibor Czech Ruplic 5
5 Martinez, Victor Dominican Republic 5
7 Morel, Juan USA 3
7 Toth, Daniel Hungary 3
9 Dohne, Marius South Africa 2
9 White, Ben USA 2
9 Wong, Christopher Canada 2
12 Deckard, Omar USA 1
12 Smalls, Fred USA 1


All Time Mr. Olympia Winners

2014 Phil Heath Las Vegas, NV
2013 Phil Heath Las Vegas, NV
2012 Phil Heath Las Vegas, NV
2011 Phil Heath Las Vegas, NV
2010 Jay Cutler Las Vegas, NV
2009 Jay Cutler Las Vegas, NV
2008 Dexter Jackson Las Vegas, NV
2007 Jay Cutler Las Vegas, NV
2006 Jay Cutler Las Vegas, NV
2005 Ronnie Coleman Las Vegas, NV
2004 Ronnie Coleman Las Vegas, NV
2003 Ronnie Coleman Las Vegas, NV
2002 Ronnie Coleman Las Vegas, NV
2001 Ronnie Coleman Las Vegas, NV
2000 Ronnie Coleman Las Vegas, NV
1999 Ronnie Coleman Las Vegas, NV
1998 Ronnie Coleman New York, NY
1997 Dorian Yates Los Angeles, CA
1996 Dorian Yates Chicago, IL
1995 Dorian Yates Atlanta, GA
1994 Dorian Yates Atlanta, GA
1993 Dorian Yates Atlanta, GA
1992 Dorian Yates Helsinki, Finland
1991 Lee Haney Orlando, FL
1990 Lee Haney Chicago, IL
1989 Lee Haney Rimini, Italy
1988 Lee Haney Los Angeles, CA
1987 Lee Haney Gothenburg, Sweden
1986 Lee Haney Columbus, OH
1985 Lee Haney Brussels, Belgium
1984 Lee Haney New York, NY
1983 Samir Bannout Munich, Germany
1982 Chris Dickerson London, England
1981 Franco Columbu Columbus, OH
1980 Arnold Schwarzenegger Sydney, Australia
1979 Frank Zane Columbus, OH
1978 Frank Zane Columbus, OH
1977 Frank Zane Columbus, OH
1976 Franco Columbu Columbus, OH
1975 Arnold Schwarzenegger Pretoria, South Africa
1974 Arnold Schwarzenegger New York, NY
1973 Arnold Schwarzenegger New York, NY
1972 Arnold Schwarzenegger Essen, Germany
1971 Arnold Schwarzenegger Paris France
1970 Arnold Schwarzenegger New York, NY
1969 Sergio Oliva New York, NY
1968 Sergio Oliva New York, NY
1967 Sergio Oliva New York, NY
1966 Larry Scott New York, NY
1965 Larry Scott New York, NY

Signs of Aging? Naturally Increase Growth Hormone


Aging seems to be the most worrying dismay. People, all over the world, sweat out a lot to look younger and to stay fit. But it is a universal truth that one can not win the race with nature. It is a butter truth that you can never stop growing – it is the law of nature.

Generally, after the age of 30, the signs of aging start getting visible. Some get wrinkles, while many others find it difficult to stay active in their normal day-to-day life.

Amira Yasser, s31, a marketing executive with an Advertising Agency in Florida, remembers earlier days of her career, and says, “I used to work 6 days a week and 8 hours a day, when I joined this company seven years back, and used to stay quite active even at the end of the day. I was a fun loving girl. I used to hang out with my friends and boyfriend at clubs, discos and pubs, but now I don’t really feel like doing all these things. Now I get tired at the end of the day, though after seven years of service, I don’t really have a lot of work pressure, which I used to face during the first couple of years in job. It’s not that I don’t want to go out with friends and my boyfriend, but I am really helpless with my age!”

This is the dilemma of everyone who has crossed the age of 30. Many a studies have proved that laziness, tiredness, and weakness, wrinkles, etc. are the ocular signs of aging. 30 is the age when you start losing the level of hormones, which are responsible for the growth. This decreasing GH level is the sole reason behind all the visible signs of aging. Studies have also revealed that during this phase of time, your immune system also gets weaken, and the chances of catching critical blood pressure and heart related diseases also increase.

But, there, certainly, are available some ways, following which, you can naturally increase growth hormone in your body system.

Healthy Diet Plan: After the age of thirty, you must avoid having junk foods and fast foods. You should follow a regular nutritious healthy diet. You should add natural green vegetables, and lead your life the vegetarian way, though if you want, you sometimes can have your favorite sea food or meat. But do include salads in your diets.

Workout: Regular exercise doesn’t only make you look fit but also make you fit. It increases your stamina and also increases your immunity against all critical diseases.

The above two are the best way to lead your life after the age of 30. If you want to increase your growth hormones, more, then you can take HGH supplements, along with above said ways. HGH supplements help you stay active throughout the day, with its natural components. It also reduces risks of diseases caused by aging. There are myriad names in the healthcare industry that offer HGH
supplements – you can consider any one of them, but only after your doctor’s prescription.

Eat Healthy: Know Your Food

Oh yes!! Finally, I got some time to write for my blog. This time I came up with another idea of sharing a great knowledge with the help of images and this is the post which I think will help a lot of bodybuilders and lots of people who are looking to being healthy. This post is related to food and their comparison with other food. Also you can know about a particular food and its value, the value of Calories, Protein, Vitamins and biological value.


Apple and Banana food value Capmarison

Milk and soya milk comparison

Egg and Meat Value

Biological Value of Food



Top 5 Health Club in Mumbai

In the recent era, there has been tremendous growth in the popularity of the Gyms and Fitness centers In India. Along with maintaining a well-toned body, the health clubs have been the preferable destination for both men and women looking for a healthy body. If you are opting for proper eating habits to gain proper weight according to the height and age, include eatables with carbohydrate and protein that serve total calories of 80%, fats contributing to the 10% of the calories and remaining by other sources.

To keep yourself fit in spite of heavy pollution in Mumbai, it is advised to get membership of health clubs, supported by all modern gymming machines and equipments. Gyms are the place of exercising and good health. In the city that never sleeps, here is the list of top 5 health clubs that you should opt for to keep yourself fit, fine and healthy.

1. Gold’s Gym:

Gold gym

Gold’s Gym ventured into India in the year 2002 and maiden center was at in Nepean Sea Road in Mumbai. With appreciation from fitness freaks, in the recent years, the chain has expanded and thus, there are about 62 gyms in India and the count is still continued. This gym has 6 centers in Mumbai itself. You may find Gold’s Gym in Nepean Sea Road, Santacruz, Bandra, Goregoan, Vashi, and Lokhandwala


2.  Talwalkars:

talwalker gym

Erstwhile Talwalkars Better Value Fitness Pvt. Ltd., is now Talwalkars Better Value Fitness Limited., and normally known as Talwalkars. This is one amongst the oldest gyms in India. With over hundreds of branches in India, there are about 16 centers in Mumbai such as Bhayander, Bandra, Chembur, Juhu, Mulund, Wadala, Nerul, Kharghar, Andheri, Charni Road, Goregoan, Mahim, Vasai, Warden Road, Vashi, and Khophar Khairne.


3.  K11 Fitness Academy:

k11 fitness acedemy

Kaizzad Capadia took initiative in the year 2002 and established the K11 Fitness Academy. This fitness center has attained a convincible position in India over other gyms and health clubs in India. With modern equipments, this gym is operational in Mumbai at Fort, Santacruz, and Dunhill Corner.

4. One Fitness Hub and Spa:

One Fitness Hub and Spa

Sprawled over an area of 9000 sq. ft, with all modern amenities and equipments, One Fitness Hub and Spa are winning the hearts of fitness freaks. This center is on one floor and all the facilities are available, making it a mecca for health and fitness. One Fitness Hub and Spa are situated in Hiranandani (Powai).


5.  True Fitness:

Trainers at the True Fitness pvt ltd performing plyometric exerciseBoasting about the trainers and equipment, this fitness house is appreciated more in compared to other fitness centers in India. True Fitness is located at Andheri in Crystal Point Mall, over an area of 60,000 sq. ft. There are facilities like spa, Bikram’s famous yoga studio, spinning room and HakimAalim Salon.

For tourists, who also have immense love towards their fitness, the hospitality industry of Mumbai has also included the facility of gym and fitness center with all Top Five Start Hotels in Mumbai. Along with their pleasant stay in Mumbai, they could also take care of their health.

Reality Bites: Your Kidneys Hate Steroids!

steriods doseNo, we are not digressing towards love and relationships and heart is not a metaphor here. In fact, the use (read abuse) of steroids in health and sports has been a much voiced concern among sport authorities. Let’s establish the groundwork first. Steroids are bad for your body, they are bad for your brain, they are bad for your brawn. Since we already strongly established how bad steroids are for your health, let us jump right to their harm. Today we’ll be focusing on the harmful side effects of abusing steroids on your liver and kidneys.

It is common knowledge that our kidneys are involved in the filtration and removal of byproducts from our body. However, not many know that the administration of excessive steroidal compounds may cause our kidneys a lot of strain in the long run. Actual kidney damage mostly happens as and when the steroid (ab)user suffers from severe blood pressure, which places an undue amount of stress on your kidneys. Some evidence even suggests that steroid use can lead to Wilm’s Tumor in adults. Such diagnosis, however, is still assumptive and research is on to prove the same.

damage Kidneys

It must be understood that Liver damage is NOT a direct side effect of steroid abuse. However, the use of C17 alpha alkylated compounds, a major component of steroids, are what lead to liver failure eventually. This, more often than not, leads to severe damage, and finally liver cancer. In most of the cases, the liver develops blood filled cysts.

Most anabolic steroids increase the water and sodium content body tissues. It has been observed that steroid induced water retention, in some cases, can bring about a really swollen appearance to the patient’s body. This also reduces the visibility of muscle features. Although water retention in tissues can lead to fatalities like really high blood pressure and subsequent kidney damage. An unusually high water content puts a lot of strain on the body. This can only be ensured by totally negating the use of steroids.

With rapid strides in medical science, kidney and other renal treatments are now available in India. In fact, India is quite a popular destination for medical tourism. Kidney patients from all over the world are flocking to India to avail affordable kidney treatments which include Endoscopic surgeries, prostate biopsy and bladder neck incision, among others.

Steroid Raid

Health Benefits Of caffeine

ImageAre you addicted to coffee?  You can’t live without a full mug of coffee? Or you down 3 or 4 mug of coffee in a day?  And you are a little thinking about that you are captivated to coffee and want decrease your drinking behavior. So my dear friends I would like to say that you are misguide or might be you are not aware of the payback of coffee beans.  There are lots of health benefits of coffee let me introduce you with no of the benefits of coffee.



  1. Increased energy disbursement
  2. Superior fat burning
  3. Improved exercise performance
  4. Responders and nonresponders
  5. Caffeine Prevent Alzheimers’ and Parkinson’s Disease
  6. Gout-B-Gone
  7. Coffee Against Cancer
  8. Coffee 1, Diabetes 0


  • Caffeine drinks can be a useful fat loss or body weight preservation strategy for those who act in response to its effects. 
  • Introduce caffeine to those who do not consistently consume it may have the furthermost effect. 
  • Habitual caffeine consumers may already have achieved a ceiling of benefits and be non-responsive to additional caffeine.
  • For most people, a caffeine intake up to 4-5 cups of instant coffee (250 – 300 mg) will not pretense major health risks. 
  • Finally, keep in mind that the fat loss benefits of caffeine will be relatively minor compared to significant positive changes in diet and exercise habits.

My Experience about drinking coffee

Whenever I go to my competition and I need to lose weight like 10 -15 pound in one or two months so I always go for this natural fat cuter. I drink raw coffee with cold water and without sugar just before I start my workout  and also use twice in a day and another time as well and believe me guys it really works great. 

Know Your Body Fat Status

How to use this Formula
The best time to apply this formula is in the morning time. Your body weight and waist measurements are the most Reliable just after you wake up from 7-8 hours of sleep.

Formula For Women
Factor 1 (Total body weight x 0.732) + 8.987
Factor 2 Wrist measurement (at fullest point) / 3.140
Factor 3 Waist measurement (at naval) x 0.157
Factor 4 Hip measurement (at fullest point) x 0.249
Factor 5 Forearm measurement (at fullest point) x 0.434
Lean Body Mass Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight Total body weight – Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total body weight

Formula For Men

Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 – Factor 2
Body Fat Weight Total body weight – Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total body weight

Know Your Body Type

Mike Budhani - Find me on



The term ‘steroid’ is applied to a group of naturally occurring or synthetic fat-soluble organic compounds (lipids), whose structure is chemically based on a steroid nucleus – a hydrogenated cyclopentanoperhydrophenanthrene ring system (seventeen carbon atoms arranged in four rings). Many hormones, body constituents and drugs are steroids. All the corticosteroid hormones of the adrenal cortex (glucocorticoids or mineralocorticoids), all the sex hormones (sex hormones are found in higher quantities in one sex than in the other; male sex hormones are androgens, which include testosterone; female sex hormones are estrogens and progesterone), all vitamins of the Vitamin D group (calciferol), the bile acids (ursodeoxycholic acid and analogues), cardiac aglycones, sterols like cholesterol, toad poison, saponins, some carcinogenic hydrocarbons, some corticosteroid drugs like prednisone are all steroids. Synthetic chemical analogues of many of the naturally occurring steroids are vital in medicine. Both natural and synthetic steroids are used to treat many disorders and play a vital role in the normal functioning of the body.

Types of Steroids
Steroidal drugs may be of three types – anabolic, androgenic and cortico steroids. Anabolic steroids are chemically derived from testosterone. Many attempts were made to separate the anabolic effects of the hormones from their androgenic effects, but with little success. Thus anabolic compounds may cause androgenic side effects, especially when used for extended periods.

Androgenic Steroids
Anabolic effects are seen as the growth or thickening of the body’s non-reproductive tract tissues including the skeletal muscles, bones, the larynx and vocal chords and a decrease in body fat. Androgenic steroid effects are seen in the growth of the male reproductive tract and the development of male secondary sexual characteristics. Medically, anabolic steroids were given for osteoporosis in women but it not recommended nowadays. They can also be used to treat the vascular manifestations of Behçet’s disease, for hereditary angioedema, to treat aplastic anemia and to reduce the itching of chronic biliary obstruction.

Cortico Steroids
Cortico steroid is a generic name for the group of hormones that have a Cortisone-like action. They are man-made steroids that mimic the activity of cortisone. Cortisone is produced naturally in the body and is involved in regulating inflammation, thus dealing with injury. Thus corticosteroids are not the same as anabolic steroids. Corticosteroids are used in the treatment of many diseases like asthma, eczema, allergies, arthritis, colitis and kidney disease.

Anabolic Steroids
The large muscle mass of males is because of the nitrogen-retaining effects of androgen. They may have a property of protein building and when taken lead to an increase in muscle bulk and strength. The term ‘anabolic’ is derived from a Greek word that means to ‘build up’. Though the proper term is ‘ anabolic-androgenic’ steroids, anabolic steroids is most familiar to people. Street names: roids, juice, Arnolds,hype, weight trainers, gym candy, or pumpers.

Anabolic steroids were developed in the late 1930s to treat hypogonadism. Hypogonadism is a condition in which the testes do not produce sufficient testosterone for normal growth, development and sexual functioning. The primary medical uses of anabolic steroids are to treat delayed puberty, some types of impotence, and wasting of the body caused by HIV-infection or other diseases. Around the same time, scientists discovered that these compounds could facilitate the growth of skeletal muscles in laboratory animals, which led to their use first by bodybuilders and weightlifters, then by athletes in other sports.

While anabolic steroids are illegal without a prescription, steroidal supplements can be bought over-the-counter legally. Such supplements are more commonly called dietary supplements, though they are not food products. Steroidal supplements contain dehydroepiandrosterone (DHEA) and/or androstenedione – street name ‘andro’. If large quantities of steroidal supplements substantially increase testosterone levels in the body, they might most likely produce the same side effects as anabolic steroids. It is important to know that the Food and Drug Administration (FDA) does not regulate these substances. Hence, they are not held to the same strict standards as drugs.

Effects of Steroids
Medically, anabolic steroids may be used for many purpose, including:

· Stimulating protein anabolism in debilitating illness and in acute renal failure
· Promoting growth in children with pituitary dwarfism and other growth disorders
· The retention of nitrogen and calcium may benefit patients with Osteoporosis and patients receiving corticosteroid therapy
· May stimulate bone marrow function in hypoplastic anaemia

However, when abused, anabolic steroids can have serious side effects. Athletes and body builders aiming to improve their strength, stamina, speed or body size have always abused them. Steroids appear to work by decreasing the amount of time necessary for recovering between bouts of exercise. Because of this, trainees can exercise more often, or more intensely, without overwhelming the body’s ability to adapt, or over-training.

Over a period of time, the gland that is responsible for the natural production and release of the hormone atrophies in steroid users. This is because their abundant presence in the bloodstream sends signals to various organs and tissues, just like the hormones. Glands also become weak if not used, just like our muscles.

Side Effects of Steroids
Some side effects of steroids (anabolic) are irreversible and they may not be noticed until it is too late.

Hormonal system

o Men
1. Infertility
2. Breast development
3. Shrinking of the testicles

o Women
1. Enlargement of the clitoris
2. Excessive growth of body hair

o Both sexes
1. Male-pattern baldness

Musculoskeletal system
o Short stature
o Tendon rupture

Cardiovascular system
o Heart attacks
o Enlargement of the heart’s left ventricle

o Cancer
o Peliosis hepatis

o Acne and cysts
o Oily scalp

o Hepatitis

Psychiatric effects
o Homicidal rage
o Mania
o Delusions

Anabolic Steroid Abuse

Steroids in Sport
Athletes take steroids to push their bodies past their limits. Athletes, young or old, professional or amateur, always look to gain an advantage over their opponents. Taking steroids gives them an edge, increasing muscle mass and body strength.

Steroid use is most commonly seen in:

· Football or baseball players, wrestlers – players of sports that depend on strength and size
· Track and field athletes and swimmers – those who need endurance
· Bodybuilders
· Any person interested in building and developing their muscles

It is important to understand that using steroids does not increase skill, agility and performance. These are determined by many factors, including genetics, body size, age, sex, diet, and how hard the athlete trains.

Anabolic steroids are not legal in organized sports. Most professional and amateur sports organizations and medical associations bananabolic steroids. Athletes who test positive for steroids will be suspended or disqualified and may lose their chance to compete in their sport. Barry Bonds, the San Francisco Giants slugger is the latest sports celebrity involved in the federal probe of steroids used in baseball.

Other reasons for steroid abuse
Many buy steroids on the black market without a doctor’s prescription. One reason people give for taking steroids is to increase their muscle size and / or reduce body fat. This group includes people who have muscle dysmorphia, a behavioral syndrome in which people have distorted images of their bodies. Sometimes, people who have experienced physical or sexual abuse take steroids to boost muscle size. Adolescents abuse steroids as a part of a pattern of high-risk behaviors. Despite these commonly cited reasons, researchers agree that most steroid abusers do not have psychological problems when they start abusing the drugs.

Commonly abused steroids

· Oral steroids
· Anadrol (oxymetholone)
· Oxandrin (oxandrolone)
· Dianabol (methandrostenolone)
· Winstrol (stanozolol)
· Injectable steroids
· Deca-Durabolin (nandrolone decanoate)
· Durabolin (nandrolone phenpropionate)
· Depo-Testosterone (testosterone cypionate)
· Equipoise (boldenone undecyclenate