how much cardio!

Mesomorph:

The mesomorph has all the luck. This is the naturally- muscular person. They are characterized by having broader shoulders and a narrower waist (known as a "V" taper). They gain muscle easily and lose fat easily.

A mesomorphic person training to lose fat can get away with doing only one or two cardio sessions a week while still seeing fairly good results. They will have an easier time holding onto muscle while losing fat, which gives them a calorie-burning advantage (the more muscle you have, the more calories you burn in a day even while doing nothing). Mesomorphs who do more cardio sessions will see greater fat loss results than either of the other two bodytypes - their greater muscle mass helps them burn more calories.

The mesomorph has a relatively easy time gaining muscle. Their bodies seem to naturally want to add muscle and keep it. The mesomorph training for muscle gain should keep doing enough cardio training to maintain cardiovascular capacity (about once or twice a week). They can, however, still get away with doing more without compromising results.

Diet plan for Vegetarians

Diet plan for a vegetarian to build a strong and healthy body would be as follows:
-Eat lots of legumes and pulses.
-Eat soyabean and soya nuts regularly.
-Breakfast should comprise of cereals, muesli, oats, milk, banana and some dates.
-Drink lots of water throughout the day.
-Drink green tea regularly.
-Consume green leafy vegetables.
-Eat lots of fruits and drink fresh fruit juices.
-Consume carrots, lettuce, tomatoes, cucumbers, etc. as part of salad during lunch and dinner.

The above diet plan for a healthy body will help one to work out regularly without feeling tired. 

Early morning: Whey protein shake
Breakfast: oats,breads,milk,legumes 
Snacks: nuts,berries,bananas
Lunch: rice,spinach,beans and other veggies.
Snacks: Whey protein shake, peanuts
Supper: chappatis,green peas,mixed beans,soya
Pre bed: Casein protein shake

The vegetarian diet includes:
1)Cheese it has many varieties like sodium parmesan,whole parmesan,romano,mozarella etc. 
2)Peanuts are the best source of protein among all other dry fruits.
3)Lentils and legumes.
4)Soybean and its product like soy milk.
5)Seeds
6)Fried beans becauses cooking kills its protein.
7)Drink milk regularly.
8)Potatoes,banana and other carbohydrates sources.

Anterior pelvic tilt correction

Lunges put a lot of tension on rectus femoris, which is both a quadriceps muscle and a hip flexor, and will therefore tighten the muscle. But the stretch is in a lunge position, with the back knee relaxed on the floor to take the tension off the rec fem. Hold the stretch for 30sec each side. Do this stretch 3 x daily (breakfast, lunch and dinner) if possible, and at the end of every workout.

You should also stretch your lower back. Anterior tilt is caused by tight lower back pulling the back of the pelvis up, and tight hip flexors pulling the front of the pelvis down. My preferred lower back stretch is sitting down, hugging your knees to your chest, and leaning forward. I find that to feel this stretch, you need to push your torso as far forward as it'll go and make sure that your thighs are always against your torso. Again, 3x daily for 30 seconds and after every workout.

you'll use hip flexors in any cardio workout. So again, I'd make sure you stretch, and focus on using your gluts and hamstrings so that you're activating antagonist muscles.

Speaking of which, once you've done a few weeks of stretching, you should look into some exercises to focus on gluts and hamstrings. Deadlifts are your best friend in this instance, and full range squats are your next-best friend. Contrary to popular belief, lunges are not.

Healthy heart

Healthy heart is very important for more blood to the Penis

1. Don't smoke or use tobacco

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.

Major sources of saturated fat include:

• Red meat
• Dairy products
• Coconut and palm oils

Sources of trans fat include:

• Deep-fried fast foods
• Bakery products
• Packaged snack foods
• Margarines
• Crackers

Look at the label for the term "partially hydrogenated" to avoid trans fat.

Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.

Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.

Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

4. Maintain a healthy weight

As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.

The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:

• Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
• Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)

Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

Smoking: Its affects on body

Affect on Eyes, Nose, Throat:
Within a few seconds of your first puff, irritating gases (formaldehyde, ammonia, hydrogen sulfide, and others) begin to work on sensitive membranes of your eyes, nose, and throat. They make your eyes water and your nose run. They irritate your throat. If you continue smoking, these irritating gases will eventually produce a smoker’s cough. One of the reasons many smokers prefer menthol cigarettes is that menthol is an anesthetic that masks the smoker’s perception of this irritation.

Continued smoking produces abnormal thickening in the membranes lining your throat. This thickening is accompanied by cellular changes that have been linked to throat cancer.

Lungs:

From your very first puff, the smoke begins to chip away at your lung’s natural defenses. Continued exposure can completely paralyze the lungs’ natural cleansing process.

Your respiratory rate increases, forcing your lungs to work harder.

Irritating gases produce chemical injury to the tissues of your lungs and the airways leading to the lungs. This speeds up the production of mucus and leads to an increased tendency to cough up sputum.

This excess mucus serves as a breeding ground for a wide variety of bacteria and viruses. The makes you more susceptible to colds, flu, bronchitis, and other respiratory infections. And if you do come down with an infection, your body will be less able to fight it, because smoking impairs the ability of the white blood cells to resist invading organisms.

The lining of your bronchi begins to thicken, predisposing you to cancers of the bronchi. Most lung cancers arise in the bronchial lining.

Farther down, inside your lungs, the smoke weakens the free-roving scavenger cells that remove foreign particles from the air sacs of the lungs. Continued smoke exposure adversely affects elastin (the enzyme that keeps your lungs flexible), predisposing you to emphysema.

Many of the compounds you inhale are deposited as a layer of sticky tar on the lining of your throat and bronchi and in the delicate air sacs of your lungs. A pack-a-day smoker pours about eight ounces—the one full cup—of tar into his or her lungs each year. This tar is rich in cancer-producing chemicals, including radioactive poloniumm 210.

Heart:

From the moment smoke reaches your lungs, your heart is forced to work harder. Your pulse quickens, forcing your heart to beat an extra 10 to 25 times per minute, as many as 36,000 additional times per day.

Because of the irritating effect of nicotine and other components of tobacco smoke, your heartbeat is more likely to be irregular. This can contribute to cardiac arrhythmia, and many other serious coronary conditions, such as heart attack. A recent Surgeon General’s report estimated that about 170,000 heart attacks each year are caused by smoking.

Blood vessels:

Your blood pressure increases by 10 to 15 percent, putting additional stress on your heart and blood vessels, increasing your risk of heart attack and stroke.

Smoking increases your risk of vascular disease of the extremities. Severe cases may require amputation. This condition can produce pain and can increase your risk of blood clots in the lungs.

Skin:
Smoking constricts the blood vessels in your skin, decreasing the delivery of life-giving oxygen to this vital organ. As the result of this decrease in blood flow, a smoker’s skin becomes more susceptible to wrinkling. This decreased blood flow can be a special problem in people who suffer from chronically cold hands and/or feet (Raynaud’s Syndrome).

Smokers are at particularly high risk for a medical syndrome called “smoker’s face,” which is characterized by deep lines around the corners of the mouth and eyes, a gauntness of facial features, a grayish appearance of the skin, and certain abnormalities of the complexion. In one study, 46 percent of long-term smokers were found to have smoker’s face.

Blood:
Carbon monoxide—the colorless, odorless, deadly gas present in automobile exhaust—is present in cigarette smoke in more than 600 times the concentration considered safe in industrial plants. A smoker’s blood typically contains 4 to 15 times as much carbon monoxide as that of a nonsmoker. This carbon monoxide stays in the bloodstream for up to six hours after you stop smoking. A 1982 University of Pittsburgh health survey found that nearly 80 percent of cigarette smokers had potentially hazardous levels of carbon monoxide in their blood. Research suggests that these abnormally high carbon monoxide levels may play a major role in triggering heart attacks.

When you breathe in a lung-full of cigarette smoke, the carbon monoxide passes immediately into your blood, binding to the oxygen receptor sites and figuratively kicking the oxygen molecules out of your red blood cells. Hemoglobin that is bound to carbon monoxide is converted into carboxyhemoglobin, and is no longer able to transport oxygen. This means that less oxygen reaches a smoker’s brain and other vital organs. Because of this added carbon monoxide load, a smoker’s red cells are also less effective in removing carbon dioxide—a waste product—from his or her body’s cells.

If you continue to smoke for several weeks, your number of red cells begins to increase, as your body responds to chronic oxygen deprivation. This condition, characterized by an abnormally high level of red blood cells, is known as smoker’s polycythemia. In addition, smoking makes your blood clot more easily. Both of these factors may increase your risk of heart attack or stroke.

Male reproductive system:
Two recent studies by Dr. Irving Goldstein and colleagues at the New England male Reproductive Health Center, Boston University Medical School, found a possible link between smoking and erection problems. In the first study, the researchers found that among a population of 1,011 men with erection problems, 78 percent were smokers—more than twice the number of men with erection problems found in the general population. The researches concluded that decreased potency might result from the negative effects of smoking on the blood vessels leading to the male reproductive organs.

In their second study, the researchers measured the blood flow to the penis in 120 men who had come to their clinic with erection problems. They found that decrease in blood flow was proportional to the number of cigarettes smoked. Dr. Goldstein believes that smoking is the leading cause of impotence in the U.S. today.

In addition to diminishing potency, smoking adversely affects the fertility of male smokers by decreasing sperm count and sperm motility as well as altering sperm shape.

Supply of Oxygen:
Because carbon monoxide lowers your blood oxygen carrying capacity, the blood delivers less oxygen to all the organs of the body. At the cellular level, oxygen is used to supply organs with the energy they need. Less oxygen means less energy.

In addition, more than thirty cancer-causing chemicals travel via the smoker’s bloodstream to every organ of the body. The organs most sensitive to these carcinogens are the stomach, the kidneys, the bladder, and the cervix.

Cigarette smoking also weakens the immune system by depressing antibody response and depressing cell-mediated reactions to foreign invaders. As a result, smokers are more susceptible to a variety of infections. These impairments are reversible if the smoker stops smoking.

Brain

Although a smoker’s blood carries less oxygen, the nicotine in tobacco smoke increases the heart rate, requiring more oxygen. This is why smokers become short of breath more easily than nonsmokers. The high concentration of carbon monoxide also reduces the level of oxygen that is carried to the brain. This can produce lethargy, confusion, and difficulty in thinking.

Taste and Smell:
Continued smoking will also result in a loss of your senses of taste and smell. This occurs so gradually that it may go unnoticed, but the end result is the decreased sensitivity of two very important sense perceptions

Alcohol: Its affect of different parts of body

Before describing the affects of alcohol on the body, you should know how alcohol enters the body and what it does when it gets there. After alcohol is ingested, it reaches the stomach where about 20% of the alcohol absorbs into the blood stream, through small blood vessels. The remaining 80% of the alcohol continues to the small intestine and is absorbed there into the blood stream.

The alcohol flows through the blood stream and is metabolized by the liver, where the alcohol is broken down by enzymes. The liver can, on average, metabolize about one standard drink (i.e. one 12 ounce bottle of beer, one 4 ounce glass of wine or 1.5 ounces of 40% alcohol) in one hour. Alcohol consumed in addition to these amounts can generally not be processed by the liver. When this happens, your blood becomes saturated and the additional alcohol makes its way to your body tissues and blood stream, until your liver can process the excess alcohol.

Affect on Blood:
Extended alcohol abuse can cause blood conditions including several forms of anemia and blood clotting abnormalities. These conditions could result in susceptibility to bleeding and bruising. Prolonged alcohol use can also impair white blood cell function and thus makes the abuser more likely to become infected.

Affect on Cerebral Cortex:

The cerebral cortex processes information from your senses, processes thoughts, initiates the majority of voluntary muscle movements and has some control over lower-order brain centers. In the cerebral cortex, alcohol can:

Affect thought processes, leading to potentially poor judgement.
Depresses inhibition, leading one to become more talkative and more confident.
Blunts the senses and increases the threshold for pain.
As the BAC increases, these effects get more pronounced.

Affects on limbic system (Hippocampus)
The limbic system, which consists of the hippocampus and septal area of the brain, controls memory and emotions. The affect of alcohol on this sytem is that the person may experience some memory loss and may have exaggerated states of emotion.

Affects on Cerebellum
The cerebellum coordinates muscle movement. The cerebral cortex initiates the muscular movement by sending a signal through the medulla and spinal cord to the muscles. As the nerve signals pass through the medulla, they are influenced by nerve impulses from the cerebellum, which controls the fine movements, including those necessary for balance. When alcohol affects the cerebellum, muscle movements become uncoordinated.

Affects on Hypothalamus:
The hypothalamus controls and influences many automatic functions of the brain (through the medulla), and coordinates hormonal release (through the pituitary gland). Alcohol depresses nerve centers in the hypothalamus that control sexual arousal and performance. With increased alcohol consumption, sexual desire increases - but sexual performance declines.

Affects on Pituitary glands:
By inhibiting the pituitary secretion of anti-diuretic hormone (ADH), alcohol also affects urine excretion. ADH acts on the kidney to reabsorb water, so when it is inhibitted, ADH levels drop, the kidneys don't reabsorb as much water and the kidneys produce more urine.

Affects on Medulla:
The medulla (brain stem) influences or controls body functions that occur automatically, such as your heart rate, temperature and breathing. When alcohol affects the medulla, a person will start to feel sleepy. Increased consumption can lead to unconscious. Needless to say, alcohol's effect on the medulla can be fatal if it is excessive.

Affects on Esophagus:
Half the cancers in the esophagus, larynx and mouth are linked to alcohol. Additionally, intense vomiting from excessive drinking can tear the esophogus

Affects on Heart:
Excessive and prolonged alcohol consumption can cause contribute to conditions such as high blood pressure, heart disease and heart failure. Social drinkers who binge can get irregular heartbeats from their alcoholic habits.

Affects on Muscles:
Osteoporosis and and some forms of arthritis can be advanced by alcohol abuse. Further, alcohol can lead to muscle atrophy, which can cause sharp muscle pain and weakness.

Affects on Kidneys:
Prolonged heavy drinking can cause kidney failure. The primary functions of kidneys are to regulate the composition and volume of the fluids and electrolytes circulating through the body. The kidneys regulate water, acid/base balance, certain hormones and minerals (calcium, potassium, sodium, etc.) in the body. Alcohol can influence or compromise the balancing functions of the kidneys, and thus can cause severe consequences on kidney function and thus the body.

Affects on Liver:
Cirrhosis is a buildup of scar tissue that changes the structure of the liver and blocks blood flow. Cirrhosis can be caused by alcoholic hepatitis, which is, of course, caused by overdrinking. Cirrhosis can cause varicose veins, which can rupture and potentially triggering internal bleeding.

Affects on lungs:
Heavy drinkers are more susceptible to pneumonia and lung collapse, and also have more pulmonary infections.

Affects on Pancreas:
Alcohol can reduce the amount of digestive enzymes secreted by the pancreas, thereby inflaming and leaking digestive enzymes, which subsequently attack the pancreas itself.

Affects on Reproductive system:
Because of alcohol's affects on the brain and alcohol's effects on the kidneys, hormonal production is affected. In men, this could mean that the production of sperm and testosterone are affected, and that can lead to impotence and/or infertility. In women, estrogen metabolism in the liver can be decreased, which boost estrogen levels in the body. These changes can contribute to menstrual irregularities and potentially infertility.

Affects on Small intestine:
Alcohol can damage the cells lining the stomach and intestines, which can block the absorption and breakdown of nutrients in those organs

Affects on Stomach:
Alcohol can irritate the stomach to the point of inducing gastritis (inflammation of the stomach lining), ulcers and acid reflux. Prolonged exposure to alcohol can erode the stomach lining and cause chronic blood seepage into the stomach. If the individual is particularly unlucky, a vessel can rupture and cause major bleeding.

Getting to know the muscles

The Psoas major is a long fusiform muscle placed on the side of the lumbar region of the vertebral column and brim of the lesser pelvis.

the Hip flexors are a group of muscles (including the iliopsoas which passes through the pelvis) that act to flex the femur onto the lumbo-pelvic complex.

* The hip flexors include:
o Tensor fasciae latae
o Sartorius muscle
o Pectineus muscle
o Adductor longus muscle
o Adductor brevis muscle
* Part of the Quadriceps:
o Rectus femoris muscle
* Collectively known as the Iliopsoas:
o Psoas major muscle
o Psoas minor muscle
o Iliacus muscle

The muscles also contribute to flexing the lower back onto the pelvis when the pelvis is fixed, or flexing the pelvis onto the lower back when the lower back is fixed.


The Psoas minor is a long, slender muscle that is placed (when present) in front of the psoas major muscle. It is absent in 40% of individuals. It arises from the sides of the bodies of the twelfth thoracic and first lumbar vertebrae and from the intervertebral discs separating them. It ends in a long flat tendon which is inserted into the pectineal line and iliopectineal eminence, and, by its lateral border, into the iliac fascia

The Iliacus is a flat, triangular muscle, which fills the iliac fossa.

It arises from the upper two-thirds of this fossa, and from the inner lip of the iliac crest; behind, from the anterior sacroiliac and the iliolumbar ligaments, and base of the sacrum; in front, it reaches as far as the anterior superior iliac spine and anterior inferior iliac spine, and the notch between them.

The fibers converge to be inserted into the lateral side of the tendon of the Psoas major, which contributes to flexing the femur anteriorly onto the pelvis. Some of the iliacus fibers may reach the body of the femur, for about 2.5 cm. below and in front of the lesser trochanter. The Iliacus is sometimes considered a part of the Iliopsoas group of hip flexor muscles. This muscle is innervated by the anterior branches of the Femoral nerve (anterior branches of L2-3).