The star of Argentina with an amazing personality and a football lover, the one and only Lionel Messi. He is an all-time goal scorer for his country. Lionel Messi is often considered as the best player in the world and has won 30 trophies for Barcelona and his country. Being the captain of the national football team, he has to choose a healthy life with healthy food and workout regimes.

Lionel Messi


Lionel Messi is well known for his great skills and speeds over the world. He always prefers to workout 5 days in a week and makes sure that his body gets proper rest as well. He is very conscious about his diet and always make sure that he sticks to it. He may be the greatest footballer to honor the world of football, but it doesn’t mean that the star of Barcelona doesn’t love sweets, drinks and other sugary products like us.

Lionel Messi

Lionel Messi love to eat chocolates, fizzy drinks, pizza, etc. which made him vomit during his match for many years. Even the Barcelona admitted that while playing his match it happened to him every time. These foods contain many contaminants which reduce the energy levels in the body. However, with his poor diet, there were some worries as Messi might be suffering from some illness and stress.

Lionel Messi

Being a professional football player, he makes few changes in his diet. His diet was changed to organic food, raw grains, veggies and fruits, eggs, fresh fish, etc. He completely cut down all sugary items which provoke him to throw up during matches. The more he stays away from sugars, his health will get better. The Barcelona star, Lionel Messi was no longer throw up during his matches just be cutting down those sugary items and making simple changes in his diet.

Hypertension can be called as high blood pressure in one’s body. Your age, along with a family history of hypertension and nationality are the risk factors of high blood pressure which are out of your control. You can’t do anything for your age, but you have an ability to do something with your lifestyle for reducing hypertension. The word hypertension carries many diseases with it. This high blood pressure can increase the risk of developing various serious health-related problems such as heart disease, heart stroke, kidney problems and many more.

blood pressure

It is not possible to always control whether you get a high count but there are many healthy lifestyle habits which you can adapt to prevent hypertension which ultimately reduces the risk other related problems in the near future.


It is well said that Precaution is better than cure. So, if you are at risk of hypertension or not doesn’t matter just follow the following tips to reduce the risk of hypertension which are very effective and tested ones;


blood pressure

Those are obese or overweight should try to lose their excess weight, and those who are with normal weight should avoid adding up of excess pounds on your body. Your body weight plays a crucial role in case of hypertension. Excess weight can increase your blood pressure which further leads to many serious health problems. so, if you maintain healthy weight then it will definitely help in reducing the risk of hypertension.


blood pressure

Salt is responsible for your high blood pressure. Salt is loaded with sodium so, higher the sodium intake, higher the blood pressure. Those who eat a low sodium diet are free from hypertension. Therefore, do not add extra salt on your meal and avoid the intake of high sodium food. This can help you in preventing the risk of hypertension.


blood pressure

Having a healthy food can keep your blood pressure under limits. Not only for reducing the risk of hypertension you have to take balanced diet but also for maintaining a healthy lifestyle you should eat balanced diet every day. Your diet should be loaded with fruits and vegetables and should avoid the intake of excess amount of fats, sugars and calories. According to doctors, to manage your blood pressure then you should follow the DASH DIET which means the Dietary Approaches to Stop Hypertension.


blood pressure

Physical activity is very important for reducing the risk of hypertension. The more you exercise, the less will be the risk of hypertension. You can start with moderate exercise for about 30mins in 3 days a week and then you can increase your time. Its not that you have to join gym but you can prefer yoga in the early morning. This will surely low down the risk of hypertension.


blood pressure

It is necessary to have your proper records of your blood pressure. Even the high blood pressure can occur with no symptoms, with the blood pressure readings you can keep a watch on your count.

Salman Khan is king of Bollywood cinema who worked more than two decades. Salman Khan is also known as the Bhaijaan because of his famous role in Bajrangi Bhaijaan, he is also called sultan of Bollywood because he gave huge blockbusters every year. Salman Khan has a huge fan following not only in India but also in the world.

Salman Khan

Salman Khan had finished the shootings for the film Race 3 directed by Remo D’ Souza and was set to hit the theaters on 15 June 2018. All the people know that he is totally strict towards his diet and fitness and also promote the healthy and fitter lifestyle.


This time he made many changes in his lifestyle to fit perfectly for the movie Race 3 that is an action based movie.
Let us know about Salman and his secrets of his body;

Salman Khan diet plan

Salman Khan

He loves to eat Indian an Italian foods every time when he got hungry. But people also know that he is the biggest Bodybuilder and fittest star of the industry. This time he restricted himself to achieve best possible results for the movie Race 3. He has a full protein-rich diet comprising fish, egg white, meat, and milk to compete for his intense workout regimen.
According to Salman, the kind of food he eats is as important to the body as his workout. So, he not only just concentrate on his immense workout routine but he also keeps away from processed and sugary foods items.

 Salman Khan Diet Chart

Salman Khan

Breakfast: 4 egg whites with low-fat milk

Pre-workout: 2 egg whites, amino acid tablets, protein shake

Post workout: Almonds, oats, 3 egg whites, protein bar

Lunch: Veggies with salad, 5 chapattis

Snack: Protein bar, nuts including almonds

Dinner: Vegan soup, fish/chicken, 2 egg whites

Workout Regime

Salman Khan

Salman Khan works out for more than 2-3hrs every day which is followed by a disciplined workout session which includes weight training for 3 days a week and cardio session for 3 days. Sunday is typically his rest day. He generally focuses on only few body parts – biceps, triceps, abs, legs, and back.
Salman can do 2000 sit-ups or 1000 push-ups or 500 crunches at a time. Weight Training: Monday, Wednesday, Friday.

Salman Khan starts the workout with warm-up exercises such as jumping jacks, squats and push-ups. He also execute deadlifts for bounding his back and leg muscles, and even does bench press exercise for his chest and biceps too. He does 4 sets of 6-8 reps for his arms and 6 sets of 12-14 reps for his chest.
Race 3 is releasing on 15 June 2018 so get ready to enjoy another blockbuster of Salman that is really a wonderful movie. Audience gonna too much enjoy this movie. Get ready for Salman Khan in Race 3.

All the people in the world does and knows benefits of jogging as an exercise but have you ever think that why people do jogging instead of the hardcore session of the gym. Jogging is the most common exercise for a healthy lifestyle. Jogging gives more power, stamina, physique like a workout session of the gym but there is no need of any equipment required but not in case of the gym.


Benefits of jogging

Jogging is most wonderful exercise that allows movements of all the body parts and also the involvement of our mind and increase our metabolism and also provide good digestion there are many benefits of jogging.

There are various health benefits of jogging exercise which are so popular. Here the essential benefits of jogging;


Benefits of jogging

Daily 30 minutes of jogging in the early morning helps you to lose some extra kilos and body fat percentage which you have gained by eating lots of unhealthy foods. Jogging is beneficial for women and men as it is not equal with regard to the weight regulation. The estimate of burning would be around 150 calories for every mile that you go jogging.


Jogging is an aerobic activity, which means that the use of oxygen features heavily this is benefits of jogging. It is the opposite of race which is anaerobic because no oxygen has been involved, sprinters hold their breath for the duration of the race. In aerobic activities, each cell in the body requires oxygen and produces carbon dioxide as a waste product. Jogging helps in better digestive systems.


Benefits of jogging

Jogging helpful in gaining muscles and also helpful in making muscles stronger. Jogging is an aerobic exercise that involves every body part from head to toe that’s why it increases the muscle level in the body. All the Bodybuilders do 10mins of jogging daily to make their muscles gain.


The immune system of the body also increases in functional part. Your body will become stronger and it can resist infections, like the common cold and cough. However, it is not the case of marathon athletes who always exert themselves in such an extreme state which make their body weak. This improvement is because of increased physical strength, strong filtering tool in the trachea and increase in making the white blood cells as well as it lowers levels of stress, frustration, and depression.


Benefits of jogging

According to research, it is suggested that those persons who jog or run daily have better sleep compared to those who can’t do any physical activity. Jogging helps in removing the stress from your body and make muscle relax so that it helps in better sleep.


Jogging helps in strengthening the bones and also help to prevent some bone diseases. Healthy bones are the most important factor for a number of diseases. For example, red blood cells are produced by bone marrow. It also contributes to building strong and more flexible joints of the body.

Have you ever feel shame in the public because of your tummy. All people stare and comment on you because of your tummy. You are not fitting in those jeans that you have worn before? You are not able to do your daily work because of your tummy.

If you want to lose your belly fat and you are willing to do anything for that.If you want to remove your belly fat and want to look slim, you have to make simple efforts to cut down your waistline.



The first and foremost cardio exercises which help in reducing belly fat is walking. Are you surprised? Don’t you think that it is very simple which will effective?  Then you should be knowing that walking is the best and effective way for burning out the ugly belly fat. In fact, walking is an excellent way for burning fat in your entire body. If you will follow the healthy diet with walking at a steady speed for 30-45 min for at least 4-5 days in a week, you will definitely witness a decrease in your weight.

your tummy

It is low effective in increasing your metabolism and also your heart rate. Metabolic rate will burn out the calories at a faster speed, thus helping you out to eliminate the fat gathered around your belly. In fact, it lowers the risk of injuries and hence it is considered to be a good exercise for the beginners.

2.Bicycle exercise

No, you don’t need a bicycle for this. Thinking how you can do this? We’ll tell you

your tummy
How To Do

-Rest on the floor and keep your both hands on either side or behind of your head just as you do in crunches.

-Lift both your legs off the ground and bend them at the knees.

-Bring your right knee close to your chest, keeping your left leg away.

– Move your right leg apart from you and then take your left leg closer to your chest.

-Keep doing the same as you are paddling a bicycle.

3.Lunge Twist

This is an effective workout for the beginners who want to reduce belly fat rapidly.

your tummy
How To Do

-Stand with your legs hip-width apart. Keep your knees slightly bent.

-Lift both of your hands in front, situate them with your shoulders and keep them parallel to the ground.

-Lunge forward as shown in the picture. Take a big step in forward with your right leg, sit down as if you are on a chair so that your knees make a straight 90-degree angle with the floor. The left leg should be in backward position, assisted by your toes.

-The spine should be kept straight. Don’t bend your spine forward.

-Twist your torso (just the torso, and not the legs) to the right and then to the left.
-Repeat 15 times

4.Captains Chair

All you need to do this exercise is a chair.

your tummy
How To Do

-Sit on a chair with a straight spine and your shoulders should be relaxed.

-Keep both of your hands with you and your palms by his side in the downward direction.

-Inhale deeply.

-Once you exhale out, bring both of your legs up in such a manner that your both the knees are close to your chest. Hold for 5s. Do not bend forward and also your back.

-Bring down your legs slowly and repeat.

5.Bending Side To Side:

This is yet another perfect exercise for reducing belly fat.

your tummy
How To Do

-Stand erect with your feet together and keep your hands to the sides.

-Keep your legs towards the ground, bend your body to the right as much as till you feel a strain on your left waist. As you do the same, ensure that your right hand is on your right hip, and your left hand is up. And now stay in that position for 15s.

-Return to the original position.

-Now bend to your left side and stay in that position for next 15s.

– Steadily, you can increase the staying time to 30s.

Coconut is the most commonly available fruit that is easily accessible to all the people. Coconut water is not nuts; they are, the fruit of a tall palm COCOS with large, spreading fronds. It is as clean and pure a drink coconut water as you can get. This coconut water are neither loaded with any artificial preservatives nor does it require any additives. Most people who get fresh to drink coconut waterfall in love with it. Although, mild in taste, it satisfies thirst and refreshes the body.

Drink coconut water


Do you drink coconut water? If you don’t, then you might want to start today because there are many wonderful benefits of drinking coconut water.

1. Coconut water Vs sports drink

Drink coconut water

Coconut water is high in potassium, and such a great electrolyte replacement, it has even been used for IV hydration in certain emergency situations. It also helps in lowering the carbs as compared to the other sports drinks you take. It is only 4.5% loaded with carbs whereas the other sport drinks contains 6–8% carbohydrates. It is the best drink for athletes who are trying out to find their sugar intake and also hydrates them after so faster. Those who are a casual exercisers, this coconut water is the best low sugar hydration drink after your workout session.


Drink coconut water

A lot of water is lost as a result of profuse sweating during workouts it’s good to drink coconut water after workout. Every tissue and organ of the body requires minimum level of hydration for their proper functioning. It can restore fluid volume quickly in the blood and in the tissues because of its interstitial fluid and blood plasma.


Drink coconut water

Yes coconut water helps in weight loss of you drink coconut water everyday.You can slog away at the gym for hours and still be fat if your diet is not right. It also helps you out in reducing your food cravings and keeping you full for long period, so you will consume less calorie whole day therefore, drink coconut water everyday.


If your diet is loaded with more potassium, then it acts as a diuretic, which helps the kidneys to remove out the excess water, thus lowering your blood pressure. The element of potassium is not only the blood pressure lowering substance in the coconut water. This is also loaded with arginine which is required in relaxing the blood vessels and improving blood circulation in your body.


Drink coconut water

If you get hangover after a night party of heavy drinking, this is due to alcohol dehydrates your body and put up a lot of load on your liver which eliminates the accumulation of toxic wastes. For this coconut water is best as it rehydrates your body than regular water does. You should have a large glass of coconut water during a hangover which will instantly relieves your discomfort and also helps in curing the nausea.


Removing out the toxins which are present in your liver and even in kidneys, coconut water is truly the best drink when it comes in detoxifying your body off the radicals and waste products. So remember after you get back from a heavy wining and dining.


Coconut water contains anti-microbial powerhouse called lauric acid that helps protect against skin infections. It also contains proteins called cytokines that is responsible for encouraging cell growth and cell activation. They regulate signals in response to inflammation caused by acne and also have an anti-aging effect on the skin.