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All the world knows about Virat Kohli. He is one of the most famous sports personality in the world. All the people love Virat Kohli not only because of a famous cricketer but also for his hot body and his physique that make him more attractive than any other sports personality. Usually, girls don’t have interest in cricket but all the girls around the world have a crush on him because he soo good looking and charming and one of the most handsome person.

virat kohli
facebook.com

It does not bother whether you love the game of cricket or not, you will never ever miss a person like Virat Kohli, the most popular Indian Cricketer in the world and the most cherish right-hand batsman. But Virat Kohli not looks like it is when he started his career. At that time he not so handsome and charming also he doesn’t have this beautiful physique.

5 TIPS FROM VIRAT KOHLI ON HOW TO BUILD BODY LIKE HIM

Here is the secret behind Virat Kohli that makes him more perfect and crush of every girl.

1. Regular Exercises

Exercise daily, no matter what, take out some time to keep your body physically active. Kohli works out every day for at least two hours, five days a week. He never skips his workout even he is on tour, out of town or at his home.

virat kohli
youtube.com

2 Avoids junks food

All the peoples know that Virat is a foodie he loves to eat that taste incredibly but he avoids junk as far as possible and replaces it with healthy foods. Yes, he is a foodie but he also has to maintain himself and his fitness. He keeps a cheat day once in a week so that he can eat what he desires.

virat kohli
Extratime.in 

3.Go light at night

Virat Kohli eats light foods and low carbs diet at night.There is limited fat in his dinner so that he can’t put on weight. Eating fewer carbs and fats at night is very helpful in not gaining the weight on body.

virta kohli
deccanchronicle.com

4.Proper amount of sleep

He generally sleeps for almost 6 to 8 hours in a day. Sleep is the most important factor of our health that makes us healthy and fit. All the person who want fitter lifestyle and perfect physique they must have to sleep at least 6 to 8 hours a day.

virat kohli
twitter.com

5 Fitness is a lifestyle, not a need!

He always wanted to become the best cricket player in the world. This vision took him to an endless road where he never said ‘no’ to innovations and improvements. His outlook towards his fitness has changed after the IPL 2012. He feels to change and also he was inspired by the scope that unlocks you once you are properly fit. He decided to lead a healthy life and this helped him become one of the finest batsmen of the current generation.

virat kohli
india.com

Sample Diet Plan Inspired By Virat Kohli Diet;

Early Morning: 1 Glass of Evian Water + dried fruits and nuts
Breakfast: Lamb Chop Hash with Toast
Mid-morning: 1 Whole Fruit
Lunch: Freshly cooked pink salmon with a plate of salad
Evening: Dried fruits and nuts along with a cup of steaming black coffee
Dinner: Freshly cooked pink salmon or lamb chops or Sushi

Eating is a huge part of any type of journey especially when you plan to travel by road and you are not sure about your next meal and it is essential to stay healthy on a road trip. Sometimes you can get the meal in every short distance but sometimes you have to wait for longer hours to take the next meal that’s why you not able to stay healthy on a road trip. Carrying a little smart packing and a good plan, you can eat as healthy as you eat at your home. The food you eat makes you healthy on a road trip. Keep in mind that while traveling by road never go hungry as it can create stomach problems like acidity.

5 TIPS TO STAY HEALTHY ON A ROAD TRIP

Healthy on a road trip
Facebook.com

There are 5 most essential tips that can help you to enjoy your journey to the fullest as well as serves you to stay healthy on a road trip

1.TAKE SMALL MEALS

Eating small meals of healthy food throughout the day while traveling is the best way to stay healthy. Limiting your calorie load at a single sitting will give a lot of energy. But if you are eating too many calories in a single meal even if they are healthy ones then you will feel heaviness and also a feeling of vomiting as eating at a single sitting.

Healthy on a road trip
Timeout.com

2.DRINK LOTS OF WATER

It is necessary for you to drink water as it acts as a food. The body needs water to perform all the functions. By drinking, a lot of water will help in flushing out the body toxins, keep you fresh and will directly help you to eat less. The most surprising thing is that many of the unhealthy food cravings we experience while traveling on road are satisfied with a refreshing drink of pure water.

Healthy on a road trip
Mackeyfamilypractice.com

3.EAT ENERGY RICH FOODS

While on road trip, you should eat the most energy-rich foods as they are loaded with vitamins and minerals and will make you feel energetic even if you are tired of sitting. Eat juicy fruits as it will help you to feel fuller and energetic

4.DRY FRUITS

Keep some different types of dried fruits with you which act as nutritious energy boosters. They are healthy alternatives to refined sugar, while they also help in satisfying a craving for sweet.

5.CARRY SOME HOME REMEDIES

Healthy on a road trip
Travelandleisure.com

If you are one of those who feels like car sick then you should always carry some ginger-ale or lemonade or any other thing that make you feel light. You can keep sipping it at regular intervals to avoid the feeling of nauseating. Chewing a sugar-free gum or sour candies is also a good idea for this.

If you are a fan of chocolates and love to eat those but you also knows that eating too many chocolates can let you gain weight and also many other problems that’s why you neglecting eating chocolates. But you do not know that eating chocolates can give you many health benefits and protect from many diseases. Chocolate eating good for our health

Chocolate eating good for our health
Indianexpress.com

The next time you eat a piece of chocolate, you may not have to feel so guilty about it. Despite its bad reputation for causing weight gain, a number of health benefits may be associated with this delicious treat coz chocolate eating well for our health
If you’re like me, you love to eat chocolate. But not just any chocolate — I eat the varieties that are often referred to as superfoods. I’m talking about dark chocolate and cocoa nibs, which are both truly healthy forms of chocolate if you pick the right products. You’re probably thinking how is dark chocolate good for you.

Chocolate eating good for our health
Dailymail.com

The Americans have been consuming around 12 pounds of chocolates every year and over $75 billion has been spent annually over the world on chocolates. Not all types of chocolates are being helpful to your health but only the dark one has been found to be the most beneficial to for everyone.

6 REASONS WHY CHOCOLATE EATING GOOD FOR OUR HEALTH

1.PREVENTION OF CANCER

Chocolate good for our health
Consumerhealthdigest.com

It can be difficult for you to believe this, but the delicious dark chocolate you love to eat may also help you in warding off the cancer diseases. That’s right — one of the benefits of dark chocolate is its potential as a cancer-fighting food. The researcher has suggested that eating dark chocolates can lower the risk of cancer and also help in preventing cancer.

2.IMPROVE HEART

It has been researched and found that flavanols have a very positive impact for having a healthy heart as it helps in lowering blood pressure and also in improving the flow of blood into the heart as well as to the brain. These dark chocolates flavanols are found helpful in making the blood platelets not so much sticky and are able to clot, which helps in reducing the risk of blood clotting and heart stroke.

3.CONTROL CHOLESTEROL

The cocoa butter that has found in the dark chocolates are loaded with an equal quantity of oleic acid which is a heart-healthy unsaturated fat which is also found in olive oils. It is correct that stearic and palmitic acids that have found in the dark chocolates are of saturated fats, but the research concludes these acids have a very neutral impact on the cholesterol levels, that means it neither raises it nor lowers it.

4.REDUCE LEVEL OF STROKE

Chocolate good for our health
Health magazine.com

A research has been conducted in which a study of around 44,489 individuals, it has been found who eats chocolates were more than 20% are less likely to experience heart stroke but who are in a regular consumption of chocolates are 46% who are less likely to die.

A further research was accompanied and was published in the Journal of Heart in 2015, that it has been tracked that the impact of the diet of the people on the long-term health of 25,000 men and women.

5.FATAL GROWTH AND DEVELOPMENT

Eating 30 g of chocolate every day during pregnancy might benefit fetal growth and development, according to a study presented at the 2016 Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.

6.IMPROVE ATHLETIC PERFORMANCE

chocolate good for our health
Eatthisnotthat.com

A lot of researchers was conducted and according to the study a lot of information was found out and has been published in The Journal of the International Society of Sports Nutrition which suggested that even a little piece of dark chocolate can boost up the level of oxygen availability during the fitness training sessions.

Healthy sleep habits can make a difference in your quality of life. Having a healthy sleep habit is often referred to as having good sleep hygiene. Getting a healthy sleep may seem like an impossible goal when you’re awake at 3.a.m, but you have much more control over the quality of your sleep than you probably realize. Those unhealthy day habits and your lifestyle choices will leave you turning on at night and will have an adverse effect on your moods, brain and your heart health, immune, etc. from this you will not be able to get a healthy sleep.

5 EASY TECHNIQUES TO HAVE A HEALTHY SLEEP AT NIGHT

You can enjoy a healthy sleep at night, by following the tips which will work best for you, improve your mental and physical health and improve how you think and feel during the daytime.

1.REGULAR SLEEP-WAKE SCHEDULE

a healthy sleep
Skinny.ms

Try to go to sleep and get up at the same time every day. Choose a bedtime when you normally feel tired, so that you don’t toss and turn. You should avoid sleeping in-even on weekends. If you are required to awake for a late night, then you should opt for a daytime snap rather than sleeping in odd hours. You should limit your naps to not more than 15-20 min in the afternoon. If you are getting sleepy even right after your dinner then do something different such as washing dishes, calling a friend, etc.

2.CONTROL EXPOSURE AT NIGHT

a healthy sleep
Psychology.com

The closer to the time you get up, the better. The light which is coming on your face will make you wake up. You should take a break from your work outside in the sunlight, exercise outside or walk your dog during the day only instead of at night. You should avoid bright screens within 1-2 hrs. from your bedtime. Say a complete NO to the late-night television. When its time to sleep, make sure the room is dark. If you are in a habit of requiring some light to move around your room safely, just try to install a dim night bulb on the wall. It will be easier for you to fall again on your bed to sleep.

3.EXERCISE DURING THE DAY

a healthy sleep
Hearts.com

People who exercise regularly sleep better at night and feel less sleepy during the day. Exercise speeds up your metabolism, elevates your body temperature and stimulates hormones. You should try to finish off the moderate to vigorous workouts in at least 3 hrs. before your bedtime. If you are still now facing many sleeping issues, then change your workouts even earlier than from before. Relaxing, low-impact exercises such as yoga in the evening can help to promote sleep.

4.HEALTHY EATING HABITS

a healthy sleep
Nonsite.com

Even your daytime eating routine plays an important role in how well you are sleeping, especially in those hrs. which are before your bedtime. You should limit the intake of caffeine and nicotine that can disrupt your sleep. Avoid big meals at night, dinner should be like a pauper. You should avoid alcohol or any other liquids before bed. Cut back on sugary foods and refined carbs which can make you wake at night and pull you out of the stages of sleep.

5.IMPROVE YOUR SLEEP ENVIRONMENT

a healthy sleep
Bettersleepsimplified.com

If there will be a peaceful bedtime routine then it will help in sending powerful signals to your brain that it’s time for letting go of the day’s stress. Keep your room dark, quiet, cool and noise down. You have to make sure that your bed is comfortable for you if you often wake up with a heavy back or aching neck, then you need to change with different levels of mattresses, firmness, and pillows that may provide you more or less support to your body.

It is very difficult to avoid sugars as lots of people around the world love to eat sugars in the form of candies, chocolates, beverages, processed foods and many more things. All people including men and women children’s and old age found difficult to avoid sugar as they consume sugars in different varieties. Sugar provide more taste to our foods and his sweetness made our mouth watery and also attract us to eat them which doesn’t help you to avoid sugar.

Sugars are available in everything that we eat and in all types of foods but his quantities may vary. Sugars are of two types one is in a natural state that is available in the fruits, vegetables, cereals, flour, etc and the second one is added sugar that is available in chocolates, candies, sweets, beverages, etc.

But have you ever think that eating lots of sugar is healthy for ourselves or not??

The answer is all the natural sugars that are available in fruits and vegetables by their biological nature no one adds sugars to them, this is healthy for our body but added sugar which is added to the foods to make them tasty is not healthy to our body that provides many bad impacts on our health.

TOP 5 SURPRISING REASONS TELLS YOU TO AVOID SUGAR

Here are the impacts of added sugars in our food as follows:

1. The rise in blood pressure

Weight gain or obesity is one of the main reason for excessive sugar intake, which is the major risk factor that leads to high blood pressure levels. High blood pressure increases the workload of the heart and arteries and can cause damage over time to the whole circulatory system. This can leads to many heart diseases such as heart attacks, stroke, kidney damage, and other various serious coronary conditions.

2. Higher risk of heart attack

People with higher added sugar intakes had a notable increase in the risk of heart attacks compared to those with lower intakes. One simple swap to cut your risk: Ditch the soda. It has been found that sweetened beverages are associated with high level of risk for coronary heart diseases. For every extra soda or sugary drink you consume, you may raise your risk of heart disease by up to 25 percent.

3. Damage to brain

If you are eating too much quantity of sugar can leads to impairing of cognitive functions and can also reduce the levels of proteins in the body which are necessary for your memory and responsiveness. A high intake of sugar is associated with metabolic syndrome, a condition which is associated not only with low cognitive function, but even it can change the brain structure of a person.

4. Damages the skin

If you are in a habit of eating too much added sugar then it can make your skin dull and wrinkled even in less age. It is because of a process which is called as glycation in which the sugar in your blood gets attached to the proteins to form an advanced glycation of the end products. It will also lead to destroying your body’s pure antioxidants enzymes, which leaves you more in the vulnerability of sun damage in your skin. “In this case, you truly are what you eat that is shows on your skin.

5. Risk of diabetes

Drinking 1-2 or even more than sugary drinks in a day, it will increase the chances of developing type 2 diabetes by around 26%. It is because of the high intake of insulin resistance which can be caused by excess sugar consumption, glucose, and other types of sugar which are not able to get into the cells of your body so, it will stick in the blood. The high blood sugar can lead to pre-diabetes and even there is the threat of actual diabetes in a person.

So you want to get more fit lifestyle and you now want to hit the best gyms. For this you want proper equipment and proper coaching and training to achieve your goals, but before joining the best gyms there is a concern in your mind that which is the best gyms having equipment and professional coach who helps in completing your goals properly.

More than the gym, it is the gym trainer who has to be thoroughly judged. It is most important that a person should choose the right trainer as the trainer will be able to provide proper guidance and helping out in the workout. For everyone body maintenance is a very tough challenge and stretching the body in the wrong manner will results in severe cramps and even leads to paralysis in an extreme case.

THE BEST GYMS ALL OVER THE WORLD THAT YOU’RE SHOULD KNOW

Here is the list of best gym in the world:

1. Metroflex gym

the best gyms
metroflexgym.com

Metroflex Gym comes in at second promoting the timeless balls to the wall type training atmosphere which helped 8x Mr. Olympia Ronnie Coleman has influenced in the competition for a short period. 100+lb dumbbells slamming to the ground, chalk dust filling the already thick air and grunts of hard-fought triumph paint a little bit of the scenery in these merciless corridors.

2 Gold Gym

the best gyms
goldsgym.com

Each and every gym provides you a variety of cardio exercises and strength training machines as well as group workout sessions. Its headquarters is located in Dallas, Texas. Now serving more than 3 million members in 38 states and 28 countries around the world, Gold’s is the most known name in fitness today.

3.Quads Gym

the best gyms
youtube.com

The weightlifting exercise of powerlifting is officially the legend Ed Coan tells you that this gym provides you a very hard training. 40,000 sq. ft. with 15 trainers conforming nearly 1,000+ members is a big challenge to Quads and also they have many types of equipment that you don’t even know what to do with them. At the top, this gym provides membership amounts from a day to a year, that’s why it has been called as the most flexible fitness.

4.Oxygen Gym

the best gyms
youtube.com

Oxygen gym is well furnished and is so big that if you are just walking around the gym will be equal to the treadmill running for the beginners. Along with this gym as well as with 3 other gyms in Kuwait, Bodai has been successfully made the Kuwait Bodybuilding team which is one of the best gyms all over the world.

There is an estimate of $21,000 every year providing their members to have access to unlimited training programs with a personal and skilled trainer who will run with you while ensuring that you achieve your biggest goals.

5.Mizzou Rec Center – Columbia,

the best gyms
mizzourec.com

Man, it must be good to be a Tiger! This center is being located on the University of Missouri campus challenging some of the biggest gyms and fitness clubs adds to your list. Students and staff have access to tons of amenities and facilities. There is a boxing area, Jungle Gym room having various exercise machines, Pump Room having weights up to 200 pounds, 35ft.  climbing wall. Even the group classes and one-on-ones with nationally certified trainers are available for everyone.

6.Firehouse Fitness – Abilene, TX

the best gyms
firehousefit.com

This gym has a landing smack dab in the center at 5,000 sq. ft. and a new kickass concept. Originally an unoccupied fire station until owners Timothy and Pam Smith saw a golden opportunity and swooped in to renovate. This gym is far from your average. The amazing fact is that this gym has  2,000 sq. ft. an outdoor area having a creek view designed for CrossFit sessions, weightlifting exercise, yoga programs and even for the Zumba classes.


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