A bowl of dalia helps in weight loss ,gaining and other reasons

Popularly known as broken wheat, dalia is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fibre.  A powerful breakfast option,unlike other cereals, dalia doesn’t take a long time to cook. You can prepare many healthy recipes like dalia vegetable upma, dalia with this cereal. Here are a few healthy reasons to include dalia in your diet.

#1 Aids in weight loss

The high fibre content in dalia gives you a feeling of fullness and thus, prevents you from binging. Eating a bowl of doodh dalia in the morning provides you 218 calories, which is less than other PAKISTANI breakfast options. It makes you feel full and also provides you with the energy required for the rest of the day. Dalia is low in fats that not only aids in weight management but also prevents obesity. So replacing wheat rotis or rice with dalia is not a bad idea to boost your weight loss efforts.

#2 Good for diabetics

If you are a diabetic, dalia is a must include food in your diet. It has a low glycemic index and contains complex carbohydrates, which ensure a slow and steady release of glucose into blood thereby preventing your blood sugar levels from spiking. With high fibre content and fewer calories, eating a bowl of dalia when you are hungry helps you to manage blood sugar. A bowl of dalia salad at night or dalia  in the evening keeps hunger pangs, even night cravings, at bay.

#3 Prevents constipation

A bowl of dalia contains 2.5 gm of fibre that not only helps in the digestion but also prevents constipation. It works by absorbing water from the digestive water and adding bulk to stools. It also improves the consistency of stools, which helps relieve constipation.

#4 Nutritious weaning food

Your baby’s transition from breast milk to semi-solid food requires careful planning. A weaning food should be filling as well as easy on the stomach and dalia fits the bill perfectly. A small bowl of dalia  made with milk  can fill a 7-month old’s stomach and also aid in digestion. 

#5 Helps you build muscles

Did you know dalia is a rich source of proteins? If gaining muscle weight or building muscles top your list, ensure to include dalia in your diet plan. It also contains various essential vitamins and menials that can replenish the lost nutrients from the body if had after a workout. Eat a bowl of dalia  to up your protein intake. 

As dalia is simple to make, easy-to-digest and low in fat, even pregnant women and older people can eat it. However, make sure you don’t eat more than two bowls of cooked dalia (which accounts to 50 gm of uncooked) in a day.

10 CHEST EXCERSISES

10 Best Chest Exercises For Building Muscle

Training → Workouts

BY

SANNAN MALIK

 Here are our top 10 pec-building picks.

1. Barbell Bench Press

Why it's on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development.

2. Flat Bench Dumbbell Press

Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.

In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don't typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.

3. Low-Incline Barbell Bench Press 

Why it's on the list: Many benches are fixed at a very steep angle, which requires a larger contribution from the front delts than the chest to move the weight.If possible, go for a less-steep incline to hit the upper pecs without as much stress on the delts. You can also easily do low-incline benches with an adjustable bench on the Smith machine.

In your workout: Many chest workouts start with flat-bench movements first, then progress to inclines, but it's time to get out of that bad habit. Every so often, start with inclines. The benefit is that you'll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth.

4. Machine Decline Press 

Why it's on the list: Some machines, like Hammer Strength, allow you to move each arm independently, which is a great feature on chest day. Besides doing a machine decline press straight on, you can sit sideways on the apparatus and press across your body one arm at a time, which delivers a completely different feel than when you sit straight-on.

One of the primary muscle actions of the pec major is transverse adduction—think cable flyes or pec-deck flyes to understand this action. By sitting in a sideways position, you can maximize your press with a pec-dominant horizontal adduction, effectively getting more from the movement.

In your workout: Do free-weight exercises first in your chest workout because they require more effort and stabilizer muscles than machines. With that in mind, this could be the last multijoint exercise in your routine.

5. Seated Machine Chest Press  

Why it's on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it's easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

In your workout: Again, do machine exercises at the end of your workout. For anyone looking to build mass, machines give you a greater chance to pump your pecs with minimal shoulder assistance.

6. Incline Dumbbell Press  

Why it's on the list: Dumbbell presses make everybody's top 10 list, but with an adjustable bench you can do a number of things you can't with a fixed bench. Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.

In your workout: This is an occasional first movement, but it can easily go anywhere from first to third in your routine. Keep in mind, though, that the later you do this movement, the less weight you'll likely be able to push.

7. Dips For Chest

Why it's on the list: First off, make sure you're doing dips that emphasize the pecs: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

In your workout: If you're strong, this lower-chest move makes a great finisher; if you're not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

8. Incline Bench Cable Fly

Why it's on the list: Not many single-joint exercises made the list, but this is one of our favorites. It's an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise's full range of motion. If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

In your workout: Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12). If you're training with a partner, do a few dropsets for some real masochistic, muscle-building fun!

9. Incline Dumbbell Pull-Over

Why it's on the list: Forget flat-bench pull-overs; the incline version puts your chest fibers under tension for a longer range of motion! Just sit back against a bench inclined to about 45 degrees and make sure the dumbbell clears the top. Make sure you keep this a single-joint movement; don't bend or extend at the elbows.

In your workout: Do pull-overs at the very end of your workout for sets of 12. On every set, hold the peak contraction of the last rep for a full five seconds.

10. Pec-Deck Machine 

Why it's on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights.

In your workout: Hit the pec deck last in your chest routine for sets of 10-12. Do dropsets and partial reps, pumping out as many as you can to failure.

FOOD NOT TO EAT WHILE LOOSING WEIGHT

Here is the biggest list of food you should all avoid while on a weight losing diet.Remember one thing diet is the most important of all .WHEN I was on my weight losing diet i sacrificed these foods.


1.Fried foods
2.Fast Foods
3.Table sugar
4.Plain Jam
5.Salted or Smoked nuts
6.Chocolate Fudge
7.Candy
8.Toffee
9.Gums
10.Mint Sweets
11.Liquorice
12.Sweet Pickles
13.Puddings
14.Corn syrup
15.Cake
16.Breads & Pastas made with white flour
17.Soda pop, such as Coke, Pepsi, Mountain Dew, etc.
18.All baked goods made with white flour
19. Canned fruits w/added sugar
20. Fried products
21. Potato chips
22. Buttered or Flavored Popcorn
23. Cookies
24. Ice cream
25. Cakes
26. Pies
27. All deserts
28. All fast food's1.Fried foods
2.Fast Foods
3.Table sugar
4.Plain Jam
5.Salted or Smoked nuts
6.Chocolate Fudge
7.Candy
8.Toffee
9.Gums
10.Mint Sweets
11.Liquorice
12.Sweet Pickles
13.Puddings
14.Corn syrup
15.Cake
16.Breads & Pastas made with white flour
17.Soda pop, such as Coke, Pepsi, Mountain Dew, etc.
18.All baked goods made with white flour
19. Canned fruits w/added sugar
20. Alcohol can slow your metabolism down by 73%
21. Potato chips
22. Buttered or Flavored Popcorn
23. Cookies
24. Ice cream
25. Cakes
26. Pies
27. All deserts (even the Sahara)
28. Did I mention Desserts?
29. Artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One
30. Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

29. Artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One
30. Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

7 EXERCISE FOR ABS AT HOME

Exercise 1 Sit-Ups
PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques
1.Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
2.Place your hands by your chest.
3.Flexing your abdominals, raise your torso until you are in nearly a sitting position.
4.Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).


Exercise 2 Leg Raises
PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques
1.Lie flat on your back on the floor with your legs straight in front of you.
2.Place your hands at your sides by the floor for support.
3.Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4.Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).


Exercise 3 Lying Leg Raise+Crunch
PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques
1.Lie flat on your back on the floor with your legs straight in front of you.
2.Place your hands at your sides by the floor for support.
3.Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4.At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5.Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).


Exercise 4 Knee-Ins
PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques
1.Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
2.Keeping your knees together, pull your knees in towards your chest until you can go no farther.
3.Keeping the tension on your lower ab muscles, return to the start position and repeat the movement until you have completed your set.


Exercise 5 Toe Touchers
PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques
1.Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
2.Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
3.Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).


Exercise 6 Crunches
PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques
1.Lie flat on your back on the floor with your legs in front of you bent at the knees.
2.Place your hands by your chest.
3.At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
4.Retaining tension on the abs, bring your torso to the starting position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).


Exercise 7 Reverse Crunch
PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques
1.Lie flat on your back on the floor with your legs straight in front of you.
2.Place your hands at your sides by the floor for support.
3.Slowly bend your legs at the knees bringing them towards your chest.
4.Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5.Return your legs to the starting position and bring your torso back to the floor.
Sets, Reps and Rest in Between Sets
Each exercise is to be done for 3 sets each of as many reps as possible. There are many ways to perform this routine. I like to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 7, I rest 1 minute and start the sequence again two more times for a total of three sets.

20-Minute, No-Running Cardio Blast

There are no excuses for skipping this workout; it's only 20 minutes, and it requires no equipment, so no matter where you are, you can fit in a sweat session. Quick and effective, this workout is all cardio with no running required. Yep, you can do it in your living room. So learn the moves below, and get at it.

Directions: Perform each exercise for a minute (or as many reps of each exercise as you can in the 60 seconds, taking breaks as needed). Beginners, aim to work for 30 seconds and rest for 30 seconds. Rest for two minutes between each 10-minute set. Cool down with three to five minutes of stretching.

Here are details on each move:

March With Arm Circle

• March in place, bringing knee to the height of your hip, while circling your arms backward for 30 seconds and then forward for the remaining time to warm up your shoulders.

Jumping Jack

• Jump off the balls of your feet as you perform this classic exercise.
• To modify, step the legs wide and then step them together instead of jumping.

High-Knee Run

• With elbows bent to sides and hands parallel to the floor, run in place, bringing your knees high so that they touch your hands.

Long Jump and Shuffle Back

• Start in a squat with arms low and slightly behind you, and take a large jump forward landing softly into a deep squat.
• Shuffle backward, taking five to eight small steps until you are back where you started.

Butt-Kicker Run

• Run in place, bringing your heel to your butt to work your hamstring a bit.
• Pump your arms to keep your upper body moving and your heart rate up.

Burpee

• Jump straight up with your hands behind your head.
• Land in a deep squat, bringing your hands to the floor.
• Jump your feet into a plank.
• Jump your feet back toward your hands, and repeat cycle by jumping up.

Cross-Jack

• Cross your arms in front of you (rather than overhead) as you bring your feet together in this variation on the classic jack.

Lunge Skip

• Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
• Repeat for 30 seconds, and then switch sides.

Mountain Climber

• Holding the plank position, drive one knee at a time toward your chest like you are running in place.
• Focus on your abs in this exercise, and do not let your pelvis drift toward the ceiling.

Side Skater

• Starting with the weight on your right leg, leap sideways to the left, landing softly with a deep bend in your left knee.
• Reverse directions, jumping onto your right leg.

Drinking This Before Going to Bed Burns Belly Fat Like Crazy

Combine these fresh healthy ingredients, prepare this refreshing drink and get rid of extra belly fat once and for all.

Ingredients:

• 1 cucumber
• a bunch of parsley or cilantro
• 1 lemon
• 1 tbsp. grated ginger
• 1 tbsp. aloe vera juice
• 1/2 glass water

Instructions:

Juice the listed ingredients and consume the drink before going to bed.

LEMON JUICE,GINGER JUICE,HONEY

How To Make

Take a glass of lukewarm water; add 3 tablespoon of Lemon juice, 2 tablespoon of Ginger juice and 2 tablespoon of Honey into it, stir to mix and drink. Have at least 2 glasses of this weight loss detox drink every day for better results

How It Works

The properties of honey will not only help you to cut extra fats and lose weight fast but it has multiple health benefits.
Lemon can have staggering effects on weight loss, so if you want to increase your vitality, eliminate toxins, get rid of excess pounds and boost your glow
Ginger boosts the metabolism and burns calories faster for weight loss; its warming ability raises body temperature, and also helps to stimulate your body’s fat burning mechanisms.