s the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.

Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'

Be active while watching TV.

Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes.

Get your dog into the act. Take daily walks with Fido or Fluffy.

Hip Flexion

Leg Extension

Inner Thigh

Chair Squat

Dips:

One-Leg Squat:

Front Raise to Triceps Press:

Bicep Curl

Side Bends

Ab Twists

Set an alarm to go off every hour to remind you to stand up and move around.

Use the restroom on another floor and take the stairs

Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)

Deliver documents or messages to co-workers in person rather than by email Go to the mall for lunch and park on the opposite end of the food court.

Get a headset for your phone so you can move around while you talk

If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to: Work with local gyms to provide membership discounts for employees Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free Set up daily or weekly walks during lunch or after work Give you extra breaks during the day to take quick walks Be active. If the boss exercise, employees will take their own health more seriously

Lee recommends that people aim for that first level — 30 minutes of moderate activity a day — and then ratchet things up if they can.

you may find that half an hour a day of moderate activity simply won’t work - at least not as effectively as you might like.

we all know people who seem to eat whatever they want and never gain an ounce while others struggle continually to control their weight

Looking like a swimsuit model.

How much aerobic exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be.

Any exercise is better than none,

My fear is that typical, normal Americans, upon learning that all their efforts to fit at least some exercise into their busy schedules are, after all, laughably inadequate, are going to throw up their hands in sheer frustration and disgust and say, "Screw it, Tillie. Pass the remote and open a bag of Cheetos." I suspect this is true because, well, that was very nearly my reaction to this report.

f you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health.

Love your new body.

Adopt a "can do" philosophy.

Learn to say "Ahh," not "Oh, no."

Check the scales.

Find 8.5 minutes a day

Naturally Thin People Eat the Foods Their Bodies Love

Naturally Thin People Are Aware of the Effect Food Is Having On Their Bodies

Naturally Thin People Deal with Their Emotions in a Number of Ways

Naturally Thin People Know Exactly When to Eat

Naturally Thin People Know When to Stop Eating

90% of naturally thin people have no understanding how a hot dog could help when they are feeling bored, or how a cheeseburger could help when they are feeling sad. Why would food help them with non-food problems? They find it entirely illogical to connect food with emotions.

Balance

Variety.

Try to limit red meats in your diet (beef and pork) to once or twice a week. Instead, eat chicken, turkey, or fish (not fried!)

Eat a healthy breakfast.

keep your body 'thin'.

Based on the findings of this study, exercise early in the morning leads to better sleep.

Another common idea is that because heart attacks and other cardiac events occur more frequently in the morning, people who are at increased risk should exercise vigorously only in the afternoon.However in a 2007 scientific statement, the American Heart Association said cardiac events during exercise were relatively rare.

Research shows later in the day, when our body temperature and muscle strength are at their peak tends to be best for exercises that require substantial physical effort. But skill-based exercises, or ones that require fine motor control, are better performed in the morning.

Wake up at the same time every day (and ban the snooze button)

Don't leave enough time to dilly-dally

Experiment with your pre-workout food. Figure out how little you can eat and still fit in a solid workout.

Find a friend or group to keep you accountable and motivated.

Explore different activities, then alternate your workouts to keep things fresh, but consistent.

Create an exercise plan or fitness goal so that you know what you're working toward.

Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you

Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep.

When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:  Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.  People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.  Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)  More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.  Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  

iii. Eat less red meat

iv. Prevent constipation

Add fibre to your diet;

v. Have onion and garlic 

vi. Use less salt in your cooking

vii. Have calcium-rich foods

viii. Switch from maida to whole grains

ix. Have foods that contain iron

x. Relish the flavours

Now instead of buying that certain something prepackaged with a list of ingredient that you may not know or be able to pronounce, simply purchase the basic individual ingredients, and make it yourself.But that's not convenient!!! Well, anything that's worth doing, takes a little work!

Most people consider saturated fats to be unhealthy, but they can elevate your mood and improve brain functioning.

Trans fats, which are found in foods fried in hydrogenated oils such as French fries, are definitely not some of the top muscle building foods. Actually, they should be completely eliminated from your diet.

so try to consume maximum real foods not packed foods

Having lean muscles is really a wonderful feeling in itself and clothes looks even more attractive in good shape