Sanjeev Nanda Tips for Massive Arms

Arnold : Every body builder's idol

Upper arm development is probably one of the most sought-after bodybuilding goals. I have yet to meet an elite pro bodybuilder pleased with his upper arm development, even though that arm development exceeds the 20-inch circumference.

If you’ve been frustrated recently with your lack of progress in upper arm development, follow any one of the seven tips given here and you are surely going to experience new growth in record time.

1. Don’t train biceps with back and triceps with chest

Training biceps after doing your back routine and training your triceps after a chest workout are antiquated training concepts. For example, when one does a full back workout, there’s plenty of residual fatigue in the elbow flexors from all the chins, rows and pulldown exercises that drastically reduce the training poundages in all curling exercises, thus falling short of optimal loading for the elbow flexors. At this point, you are using loads that fall short of the optimal training zone for overloading properly the contractile proteins. I strongly suggest that in order to improve the strength and size of your upper arms, they should be trained alone as a training unit. That leads us to point number two.

2. Train using the double station system

Double workout your biceps

For every elbow flexion exercise, you should alternate an elbow extension exercise. Even though you may be thinking I’m just talking about supersetting biceps and triceps, I beg to differ on a subtlety. With a superset, little or no rest is taken between the agonist and the antagonist muscles. In the approach I strongly endorse, I prefer to use longer breaks between the two stations for the following reasons.

By having the antagonistic pairs contracting alternately (e.g. flexion followed by extension) as opposed to agonist contractions alone (precontraction of antagonists), the ability of achieving full motor unit activation (MUA) in a muscle contraction may be enhanced when immediately preceded by a contraction of the antagonists. This has the added benefit of allowing you to double the workload per training unit. It is important to alternate exercises working agonists muscles with exercises working antagonistic muscles together, while respecting long rest intervals. For example, after doing a 3RM set of close grip triceps presses, rest two to three minutes, perform a heavy set for the antagonist muscle (i.e., 3-4RM set of dumbbell curls for the biceps), rest another two to three minutes and repeat the procedure for the required number of sets.

With double station training, you get the added benefit of making sure both sides of the joints are equally loaded with optimal training loads, while in classic supersets, endurance levels may at times make the trainee compromise on utilizing the right amount of weight to overload the contractile proteins.

3. To gain arm strength, pause between reps

Pausing between reps giving you strength to pull off more reps

Too often, trainees fail to make mass gains in their upper arms because their strength in biceps and triceps exercises has been stagnating for awhile. But, there is another way out. Research by Canadian exercise physiologists has shown that for a given submaximal force of contraction, motor unit activation is greater for repeated (intermittent) than for sustained contractions. Pausing between reps helps offset the oxygen debt associated with sustained contractions by various mechanisms, one of which is allowing the removal of waste products from the muscle cell that block the optimal neural drive. This type of intra-set rest allows for the recruitment of higher threshold motor units, which is essential for strength gains. Make sure these pauses are no more than 15 seconds in length and are taken where muscles can rest, such as when your arms are outstretched.

4. Don’t neglect the forearms

Working your forearms will give you strength

When a bodybuilder complains of stagnation in mass and strength gains in the elbow flexors, I often recommend adding some direct grip and forearm work. When you include direct forearm and grip work, your curling poundages go up because a few forearm muscles, such as flexor carpi radialis, contribute to elbow flexion; this leads to furthering biceps and brachialis development. As you know by now, heavier weights mean greater overload on the muscular structure, and greater overload on the muscular structure means greater hypertrophy.

Elite bodybuilders of the sixties, Chuck Sipes and Larry Scott, were known for handling Herculean weights in curling exercises. They were very strong proponents of complementary forearm training for upper arm development. The other added benefit is that the aesthetics of your upper arms will also be enhanced.

Frequently, doing three sets each of wrist flexors work, wrist extensor work and grip work, jolts one’s progress to new levels. A sample tri-set could look like this:

• A-1 EZ-bar handle low palms up – Wrist Curls 3 x 15-20 reps on a 2010 tempo; rest 45 seconds.
• A-2 EZ-bar handle low palms down – Wrist Curls 3 x 15-20 reps on a 2010 tempo; rest 45 seconds.
• A-3 Gripping Machine 3 x 10-12 reps on a 2013 tempo; rest 45 seconds.

As you can see from the tempo, you’d isometrically hold the contraction for three seconds when the hands are closed. For the two types of low pulley wrist curls, the Tribar company makes a very interesting handle with rotating sleeve. The shape of the grip makes for a more ergonomic and comfortable position. Recently, Dorian Yates visited my training site for soft tissue work and he was quite intrigued with the Tribar handles.

When doing grip work, stay away from choppy reps. When you are lowering the grip handles, make sure on every rep that the handles are at the very tip of your fingers so it will feel like you’re just about to lose your grip.

This will insure a greater range of motion, thus greater development. Once the handles are brought back together, squeeze with all your might. Keep in mind that one of the fastest ways to improve your forearm size and gripping strength instantly is to forego the use of lifting straps when training the upper body.

5. Train your traps

If the arm’s muscle mass is not balanced with the trapezius and deltoid development, the sheer weight of the arms will block its neural drive because the proper alignment of the upper extremities will be faulty. Adding some direct trap work on upper back training day should do the trick. Best choices for exercises would include one arm shrug with dumbbell or low pulley, which permits greater range of motion than raising both scapulae at the same time. Another great exercise for trap development is the power snatch from mid-thigh.

6. Give the 6-12-25 method a try

It consists of doing a heavy set of six reps. Take a 10-second break, switch the exercise and do 10-12 reps. Take a 10-second break, switch to a new exercise and perform an agonizing 25 reps with it. After this, a much needed two-minute break is required before the cycle is repeated once, and at most, twice. One should expect to have to decrease the load between 10 to 20 percent for the second cycle to meet the desired repetitions brackets.

For the six rep sets, I prefer exercises in which the muscles are in a pre-stretched position, as in incline curls for the biceps and overhead low pulley extensions for the triceps. For the 10-12 rep sets, I prefer to use exercises that overload the mid-range of the strength curve, such as barbell curls for the biceps and dips for the triceps. For the 25 rep sets, machines or pulley devices that offer a more uniform tension on the muscles throughout the range of motion work very well. It will take some experimenting at first to determine the right load, but once you have dialed into it, it’s extremely effective for building large muscular arms.

7. Specific brachialis training

Most important muscle to workout for aesthetic appeal

The brachialis muscle is a widely neglected muscle in the bodybuilding world. However, every single bodybuilder who has phenomenal arm development sports a pair of fully developed brachialis muscles. When you see Ronnie Coleman do his back double biceps pose, his brachialis muscles are the tennis ball-shaped muscles you see between his triceps and biceps muscles. The brachialis muscle is better known among kinesiologists as the workhorse of elbow flexion. That is, it works in all elbow flexion movements, whether the forearm is pronated, supinated, or in between. When the forearm is supinated (palms-up grip), the biceps have an effective line of pull. However, when the forearm is pronated (palms-down grip), the biceps is rather ineffective in flexing the elbow. When your forearm is pronated, the brachialis takes the toll and pulls the resistance almost alone.

In order to objectively measure your brachialis muscle, you need specific work. Go on the Scott bench and curl five or six reps with maximum weight on the barbell curls with a supinated grip. After a 10-minute rest, you should be able to reverse curl with an EZ bar 76 percent of that weight for five or six reps. If you cannot do so, your brachialis muscle will need specific muscle work. If you don’t already do one of the various forms of reverse curls as part of your workout, adding it could surely result in 1/2 to one full inch of arm growth in a month’s time!

Make sure to always perform at least one specific brachialis exercise when training your upper arms. Your arsenal of brachialis exercises in the arms race include: reverse Scott curls (wide or narrow grip, low pulley or EZ bar), hammer curls, Gaspari bar curls, Zottmann curls (seated or one arm at a time on the Scott bench).

Sanjeev Nanda TIP

If you have neglected your brachialis muscles, here’s a very good program to pack size on them. This program involves what is called a post-exhaustion system. That is where you do a compound (multiple joint) exercise that recruits a lot of motor units, and follow it immediately with a superior isolation exercise that also taps well into the motor unit pool. Just by the amount of delayed onset muscle soreness you will get from this routine on your first go at it, you will be convinced of its efficacy at building large muscular arms. The routine looks like this:

Post-Exhaustion Cycle

• A-1 Narrow Grip Pronated Pull-Ups 4 x 4-6 reps @ 4010 tempo
• A-2 Pause Standing Reverse Curls 4 x 6-8 reps @ 3210 tempo
• Rest 10 seconds between A-1 and A-2
• Rest three minutes between A-2 and A-1
• Rest 10 seconds between B-1 and B-2
• Rest three minutes between B-2 and B-1

Sanjeev Nanda Tips to Control Your Temper

Anger Management is important for healthy living (clipartguide)

10 Ways to Tame your Temper

Controlling your temper isn’t always easy. But these effective anger management tips will help give you the upper hand.

Do you find yourself fuming when someone cuts you off in traffic? Does your blood pressure go through the roof when your child won’t cooperate? Anger is a normal and even healthy emotion, but learning how to deal with it in a positive way is important.

Uncontrolled anger can make both you and other people feel lousy. If your outbursts, rages or frustrations are negatively affecting relationships with family, friends, co-workers or even complete strangers, it’s time to learn some anger management skills. Anger management techniques are a proven way to help change the way you express your anger.

Sanjeev Nanda tips to help get your anger under control

1. Take a ‘timeout.’ Although it may seem cliche, counting to 10 before reacting really can defuse your temper.
2. Get some space. Take a break from the person you’re angry with until your frustrations subside a bit.
3. Once you’re calm, express your anger. It’s healthy to express your frustration in a nonconfrontational way. Stewing about it can make the situation worse.
4. Get some exercise. Physical activity can provide an outlet for your emotions, especially if you’re about to erupt. Go for a brisk walk or a run, swim, lift weights or shoot baskets.
5. Think carefully before you say anything. Otherwise, you’re likely to say something you’ll regret. It can be helpful to write down what you want to say so that you can stick to the issues. When you’re angry, it’s easy to get sidetracked.
6. Identify solutions to the situation. Instead of focusing on what made you mad, work with the person who angered you to resolve the issue at hand.
7. Use ‘I’ statements when describing the problem. This will help you to avoid criticizing or placing blame, which can make the other person angry or resentful — and increase tension. For instance, say, “I’m upset you didn’t help with the housework this evening,” instead of, “You should have helped with the housework.”
8. Don’t hold a grudge. If you can forgive the other person, it will help you both. It’s unrealistic to expect everyone to behave exactly as you want.
9. Use humor to release tensions. Lightening up can help diffuse tension. Don’t use sarcasm, though — it’s can hurt feelings and make things worse.
10. Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as “Take it easy.” Other proven ways to ease anger include listening to music, writing in a journal and doing yoga.

Anger Management (2003) movie

Getting anger management help

You can practice many of these anger management strategies on your own. But if your anger seems out of control, is hurting your relationships or makes you feel physically violent or destructive, you may benefit from some help. Here are some ways you can get help to keep your frustrations in check:

• See a psychologist or licensed counselor. Seeing a therapist can help you learn to recognize your anger warning signs before you blow up, and how to cope with your anger. Ask your primary care doctor for a referral to a counselor specializing in anger management. Family and friends also may give you recommendations based on their experiences. Your health insurer, employee assistance program (EAP), clergy, or state or local agencies also may offer recommendations.
• Take an anger management class. An anger management class can teach you what anger is, how to recognize anger triggers and how to keep your anger under control. These courses can be done individually, with spouses or families, or in groups. In addition to the search methods for a psychologist or counselor, you can find organizations offering anger management courses on the Internet and through your district court.
• Read a book. There are a number of helpful books on anger management. A number of them focus on particular situations, such as anger in teens, anger in men or anger in couples. Many of them are workbooks, with exercises that teach concrete skills.

Anger and irritability can be signs of an underlying mental health condition, such as depression or bipolar disorder. If your symptoms don’t improve, or you have signs or symptoms of anxiety or depression, see a mental health provider for help.

Sanjeev Nanda on How to Quit Smoking

Relapsing was strongly associated with the length of time an individual had quit. Approximately 1 in 5 men and women who had quit smoking for two years or less had started again. By contrast, approximately 5% of former daily smokers who had quit for three to five years had started smoking, and among those who had quit for more than five years, the figure was 1%”. Conclusion, the longer you stay quit the less chance you have of starting again. Understanding relapse prevention and recovery may help you to avoid relapsing or it may help you to recover quickly.

Quit Smoking

Instantaneous Relapse

Instantaneous relapse occurs when you start smoking because something unexpected occurs. The unexpected situation can occur while on vacation, in the midst of having a great time, or it can be during a new and unusual stressful situation. An example of this is where you are out with friends having a great time, maybe alcohol is involved and out of nowhere someone offers you a cigarette and you take one. Or you come home from work and find your pet is very ill and needs immediate attention. You remember you kept a pack in the cupboard and light one up.

Planned Relapse

You finally did it; you stopped smoking, got through the craving, withdrawal and habit stages and have been smoke free for some time. But lately and for no apparent reason you have been thinking about cigarettes. Then one day you decide to buy a pack, you know they aren’t good for you, but you buy them anyway. In the back of your mind you have convinced yourself that by now you can control it or maybe you convinced yourself a few won’t hurt or maybe you will be able to ration them and have a few at a time. You bought the cigarettes and now you are playing a mental tug or war game. Part of you say’s don’t do it; the other part says a few can’t hurt. Finally you lose the tug of war and give in; you have the first one and all bets are off.

Latent Relapse Potential

Latent relapse potential is something you need to be aware of because it can sneak up on you when you are least expecting it. You just found out you are pregnant or your wife is pregnant and you instantly quit smoking and can’t believe how easy it was or you stopped smoking before you took a long vacation and you feel great about beating smoking. When something as exciting as a pregnancy occurs you can be so excited you stop instantly but the day after the baby is born some wo/men find themselves right back at it wondering what hit them. The same goes for a long vacation or a hospital stay. While on vacation or in the hospital you didn’t miss smoking. You are away from your normal routine and have been smoke free all along, you return home only to find everything was just as you left it. Knowing that latent relapse potential exists will help you to develop your reentry strategy after giving birth or returning from a vacation or a hospital stay.

Cut down your craving for cigarettes

Relapse Recovery

Relapse recovery is all about stopping again quickly. The sooner you stop again after that first smoke the higher the probability you will return to being smoke free. When you decide to have one you are at a fork in the road and you have a very important and timely choice to make. One fork is where you continue to smoke. The other fork is where you stop right then and don’t have another one. If you happen to have one don’t panic, don’t give in and don’t fall into the trap of thinking you can control your intake of cigarettes. Get right back onto that horse don’t light up another cigarette and never look back, the sooner you stop again the more likely you will succeed again.

People who convince themselves that they will quit again some time in the future may find they are still smoking a decade later.

Relapse Prevention

When it comes to quitting smoking and relapse prevention an ounce of prevention is worth a pound of cure. To protect yourself against relapse:

Expect the Unexpected

Mentally preparing yourself for unexpected or unusual events and situations can prevent you from relapsing. Weddings, family and school reunions, buck and does are events that don’t occur everyday and are events that increase vulnerability.  If you are planning to attend one of these events just think ahead or back to what normally happens. At some point smokers will go out for a smoke and you need to have your personal plan in place before you get there. If someone invites you out for a smoke, simply reply, “No thanks I don’t feel like one“.

You can’t control it

Smoking is injurious, Stop it Before it stops you

The tongue in cheek definition of insanity is doing the same thing over and over again expecting a different result. When it comes to thinking you can have one or that you can manage and control your cigarette consumption, you are deluding yourself. If you are smoking again after quitting you know this to be the case. Some people relapse because they start off with just one cigarette, thinking they can control it, but usually don’t stop there.  Statistically the odds are against you controlling your smoking to one or two a day.

Get rid of cigarettes.

Your personal relapse prevention strategy should include getting rid of any remaining cigarettes and smoking paraphernalia in your own way. Some plan their quitting by getting rid of ashtrays, detailing their car or work vehicle and smoking the last one the day they stop. Some wrap their cigarettes in shipping tape so they can’t get at them. Some bury them in the back yard. Do what feels right for you, but make sure you have a plan to say good-bye once and for all to your cigarettes, cigars or pipe tobacco and smoking paraphernalia.

Manage chronic stress

Sudden and unexpected stress can catch you off guard, while chronic stress can make the job of quitting smoking tougher. Chronic stress occurs where you have something, somebody or a job that is constantly causing you to feel uptight and maybe out of control. When it comes to chronic stress you have two choices, eliminate the cause or learn to cope and manage your stress.

Eliminating the cause is the preferred solution but is not always possible. Chronic stress can cause you to secrete cortisol a stress hormone. Normally a good thing, when cortisol is present over a sustained period of time it can be damaging to your health, compromise your immune system and can lead to serious disease. If you can’t change the cause of the stress in your life you will need to find news ways to mange or reduce the effects of chronic stress to your body and mind.

Managing stress involves finding healthy outlets that allow you to temporarily get some relief. For some people this means going to a gym and working out the frustrations with weights and cardio exercise. Some people find yoga, or mediation will give them relief while other people turn to a new hobby or learning to play an instrument. Whatever you choose make sure you enjoy it.

Sanjeev Nanda on developing Self-Confidence

Developing self confidence is a learning process. Constant studying, improving your skills, building your knowledge and accepting yourself and others are the main characteristics of developing self confidence.

Self confidence is having faith in yourself and your ability to handle whatever situations are presented to you. You are blessed with freedom from doubt in yourself. When you need to perform a task or complete a project, you have no question in your mind that you will succeed. You are not afraid to look people in the eye or to express your thoughts.

Self confidence is a feeling which is based on your faith and your experience. Even successful people can feel insecurity inside. But what separates them from many people is their approach toward their experiences, their mental attitude what knows exactly what to do and they see their “problems” as a new, wonderful gift which is begging for the solution.

In the following you will find some tips and techniques to boost your confidence. Use the exercises you like or you feel comfortable with.

Encourage Yourself | Boost your morale

1. ENCOURAGE YOURSELF

By whatever means necessary, you need to develop the habit of self-encouragement. As Henry Ford said, “Whether you think you can or think you can’t, you are right.”

2. WATCH HOW YOU SIT AND STAND

Lift up your chin, pull back your shoulder, stomach in, chest out and tell me that you are ready to climb the Mount Everest.

3. SMILE

It has probably the strongest effect on people. When you take a walk or go for a meeting start with smiling at the first seconds. Just look at their face, their reaction to your warm, friendly smile. They will most likely respond back to you on the same way, with a big smile in return your friendliness.

Smile Like a baby - innocent and cute

4. KEEP A JOURNAL

Keep track of what you are doing, why you are doing it and what the results are. All self-improvement starts with self-awareness. Keeping a daily journal allows you to look back a day later or a week later with a certain degree of impartiality and evaluate what really happened, what could have been done differently. Over a period of time, you will clearly be able to see your own progress.

5. FOCUS ON YOUR STRENGTHS

Always, always focus on what you are good at and try to be the best at it.

6. THINK POSITIVE

You have to take charge of your own mind. You have to develop a winner mentality, and to do this you have to root out the negativity that is holding you back and replace it with a positive influence. This is where positive thinking comes in. Think about what you’ve done right and what you like about yourself. Think about the goals that you are in the process of accomplishing.

Never feel inferior

7. HELP OTHERS

Nothing builds self confidence like extending a hand to someone in need. By thinking of the needs of others, you will stop dwelling on your flaws.

The amount of success you achieve in life has a lot to do with how much self confidence you have. Making the decision to work at improving your self confidence could be the most important decision you ever make.

Sanjeev Nanda tips on How to Lose Face Fat

The face is very important and that is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will straight away notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look like. If you just would flip through the magazines, the faces of the models are all very slim and well defined with high cheekbones, sharp nose and a lean face.

Model Face

Well, since so many people are looking for an answer to lose facial fat, here are a couple of tips on how to lose face fat. Before we move on to that, lets understand that there is no such thing as spot reduction. This means that if you are looking at a miracle pill or gadget that can get your cheeks down, you will be disappointed.

If you want to lose face fat, you have to begin with losing weight. This means losing excess water retention and also losing body fat. Usually, when a person loses weight, it is very noticeable that his face also gets sharper and leaner. Usually the face will slim down first because excess water is gone. Follow these simple steps to lose weight and you will get a lean, healthy and toned face.

Lose Face Fat Step 1: Drink lots of water.

You have to drink lots of water to stay hydrated. Drink at least 8 glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and don’t have enough water. As a result, it will store as much water as it can to keep you living and that is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.

Lose Face Fat Step 3: Reduce the alcohol

It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in you belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat!

Lose Face Fat Step 4: Bump up the calcium

A lot of studies have proven that taking at least 1200 milligrams of calcium from dairy if possible daily can help in fat loss. There is also a study that showed that half of the females in that study experienced reduced symptoms of PMS including water retention after consuming 1200 milligrams of calcium. So, do not eliminate dairy in your diet, have some in moderation.

Sources of Calcium

Lose Face Fat Step 5: Calories out more than calories in.

This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!

Lose Face Fat Step 6: Control Your Salt Intake

Salt is another culprit of water retention. That is why when you snack with junk food that is high in sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods like pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When eating out, be careful of the gravy, some gravy use a lot of salt. Eat home and prepare your own food when ever possible! Sprinkle your salt, do not use your spoon, that way you can really control the amount of salt that goes into your food!

Lose Face Fat Step 7: Go For Weight Training

You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscles in your body, you can burn more calories while you do your cardio and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your cardio and also weight train.

Free Weight training

So, if you want to lose fat on your face, the main objective is to lose weight. By losing body fat, you will look much leaner and have a much more cut features because fat and water under the skin is reduced.

Sanjeev Nanda tips on Signs of Attraction

In today’s society, beauty, physical attraction, and sexuality are all commonly misunderstood as some transcendent inevitable fact; falsely interlocking the three makes it seem doubly true that in order to initiate attraction between a man and a woman, both sexes should be beautiful to be sexual.  That of course is not true at all. The definitions of beautiful, attraction, and sexual constantly change to serve the social order, and the connection between the three ideas is a recent invention.

In a survey conducted by an “evolutionary psychologist,” from 10,000 individuals who were interviewed, it was found out that men have high-regards to physical attraction in their budding sexual mates, while women attach importance to prominence, goals, and monetary sources.

No wonder why most cases of attraction are all based on sexuality and physical attributes. This is because men and women would rather have their significant others physically and sexually capable of giving them their necessities.

How can the individual identify the clear signs of attraction?

There are many probable actions that might suggest attraction. However, the real signs include but not limited to the following:

1. Visual contact

This is when both a man and a woman gazed upon each other and instantly prolonged the moment as they look at each other longer than the typical glance.

Eye Contact - 1st step of attraction

Both are completely immersed on each other’s anecdote, and every word will impress them both. All eyes are glued to each other that send a message that they are drawn to each other.

2. Preen

Preening means to adorn oneself carefully or to groom oneself with particular attention to details. Hence, attraction sets in when both would try to instantly make a quick fix and conquer each other’s space.

3. Flirting

Flirting - 3rd Stage of Attraction

Teasing could have been the more appropriate term for it. This is when both sexes converse in a relaxed manner, with bodily actions associated to their thoughts and feelings, where, most often than not, sexual tensions and arousal are the primary upshots.

4. Physical contact

This is when a woman leans to wards the man and places a modest hand on his hand or arm. In this way, the woman is trying to tell the other person that she is attracted to him and that she is open to possibilities that involve the concerned person.

All of these things are boiled down to the fact that the asymmetry of the correlation among beauty, attraction, and sexuality that tells both men and women lies on how they both perceive each other’s physical attributes. This is inevitable because the lack of it will definitely keep them sexually estranged.

Attraction is generally focused on imagery that is exclusively on the physical attributes of both men and women, where the society has created a very important role. This goes to show that the signs of attraction indicate the clear identification of desirability.

Given all that, both men and women should make the choice, by and large, to take each other as human beings first and not just mere sexual objects.

It should be well noted that these signs of attraction may be well confined on the premise that both men and women send out these signs as a ticket to conquer each other’s space so as to start the “getting-to-know-each-other” stage.

Sanjeev Nanda tips on How To Build an Attractive Mascular Body

Most people know that they need to lift weight to build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

Free Weight training

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Squats for good muscle tone

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don’t think, they adapt), “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.” That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries… sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones. when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Leg Curls to build strong lower body

Sanjeev Nanda tips to improve Body Language

There is no specific advice on how to use your body language. What you do might be interpreted in several ways, depending on the setting and who you are talking to. You’ll probably want to use your body language differently when talking to your boss compared to when you talk to a girl/guy you’re interested in. These are some common interpretations of body language and often more effective ways to communicate with your body.

TIP : Close your eyes and visualize how you would stand and sit to feel confident, open and relaxed or whatever you want to communicate. See yourself move like that version of yourself. Then try it out.

Some of these tips might seem like you are faking something. But fake it til you make it is a useful way to learn something new. And remember, feelings work backwards too. If you smile a bit more you will feel happier. If you sit up straight you will feel more energetic and in control. If you slow down your movements you’ll feel calmer. Your feelings will actually reinforce your new behaviours and feelings of weirdness will dissipate.

In the beginning easy it’s to exaggerate your body language. You might sit with your legs almost ridiculously far apart or sit up straight in a tense pose all the time. That’s ok. And people aren’t looking as much as you think, they are worrying about their own problems. Just play around a bit, practice and monitor yourself to find a comfortable balance.

1. Don’t cross your arms or legs – You have probably already heard you shouldn’t cross your arms as it might make you seem defensive or guarded. This goes for your legs too. Keep your arms and legs open.

Best sitting Posture

2. Have eye contact, but don’t stare – If there are several people you are talking to, give them all some eye contact to create a better connection and see if they are listening. Keeping too much eye-contact might creep people out. Giving no eye-contact might make you seem insecure. If you are not used to keeping eye-contact it might feel a little hard or scary in the beginning but keep working on it and you’ll get used to it.

3. Don’t be afraid to take up some space – Taking up space by for example sitting or standing with your legs apart a bit signals self-confidence and that you are comfortable in your own skin.

4. Relax your shoulders – When you feel tense it’s easily winds up as tension in your shoulders. They might move up and forward a bit. Try to relax. Try to loosen up by shaking the shoulders a bit and move them back slightly.

5. Nod when they are talking – nod once in a while to signal that you are listening. But don’t overdo it and peck like Woodpecker.

6. Don’t slouch, sit up straight – but in a relaxed way, not in a too tense manner.

7. Lean, but not too much – If you want to show that you are interested in what someone is saying, lean toward the person talking. If you want to show that you’re confident in yourself and relaxed lean back a bit. But don’t lean in too much or you might seem needy and desperate for some approval. Or lean back too much or you might seem arrogant and distant.

8. Smile and laugh – lighten up, don’t take yourself too seriously. Relax a bit, smile and laugh when someone says something funny. People will be a lot more inclined to listen to you if you seem to be a positive person. But don’t be the first to laugh at your own jokes, it makes you seem nervous and needy. Smile when you are introduced to someone but don’t keep a smile plastered on your face, you’ll seem insincere.

Smile Like a baby - innocent and cute

9. Don’t touch your face – it might make you seem nervous and can be distracting for the listeners or the people in the conversation.

10. Keep you head up – Don’t keep your eyes on the ground, it might make you seem insecure and a bit lost. Keep your head up straight and your eyes towards the horizon.

11. Slow down a bit – this goes for many things. Walking slower not only makes you seem more calm and confident, it will also make you feel less stressed. If someone addresses you, don’t snap you’re neck in their direction, turn it a bit more slowly instead.

12. Don’t fidget – try to avoid, phase out or transform fidgety movement and nervous ticks such as shaking your leg or tapping your fingers against the table rapidly. You’ll seem nervous and fidgeting can be a distracting when you try to get something across. Declutter your movements if you are all over the place. Try to relax, slow down and focus your movements.

13. Use your hands more confidently – instead of fidgeting with your hands and scratching your face use them to communicate what you are trying to say. Use your hands to describe something or to add weight to a point you are trying to make. But don’t use them to much or it might become distracting. And don’t let your hands flail around, use them with some control.

14. Lower your drink – don’t hold your drink in front of your chest. In fact, don’t hold anything in front of your heart as it will make you seem guarded and distant. Lower it and hold it beside your leg instead.

15. Realise where you spine ends – many people (including me until recently) might sit or stand with a straight back in a good posture. However, they might think that the spine ends where the neck begins and therefore crane the neck forward. Your spine ends in the back of your head. Keep you whole spine straight and aligned for better posture.

Best Standing Posture

16. Don’t stand too close – Let people have their personal space, don’t invade it.

17. Mirror – Often when you get along with a person, when the two of you get a good connection, you will start to mirror each other unconsciously. That means that you mirror the other person’s body language a bit. To make the connection better you can try a bit of proactive mirroring. If he leans forward, you might lean forward. If she holds her hands on her thighs, you might do the same. But don’t react instantly and don’t mirror every change in body language. Then weirdness will ensue.

18. Keep a good attitude – last but not least, keep a positive, open and relaxed attitude. How you feel will come through in your body language and can make a major difference.

You can change your body language but as all new habits it takes a while. Especially things like keeping you head up might take time to correct if you have spent thousands of days looking at your feet. And if you try and change to many things at once it might become confusing and feel overwhelming.

Take a couple of these body language bits to work on every day for three to four weeks. By then they should have developed into new habits and something you’ll do without even thinking about it. If not, keep on until it sticks. Then take another couple of things you’d like to change and work on them.