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Teenage girl's or any woman's work out regime and diet :

Every girl wants to have that perfect gym trained body without loosing their femininity. This actually very simple if you follow certain someone's diet and exercise routine.

Yeah, all the girls want to be like her, she is Israeli Stunner ‘Wonder Woman’ Gal Gabot.

Warmup – Rowing Machine

This is important ladies. You don’t want to pull any muscles during your gym session, so don’t skip this bit.

Gal performed 5 minutes on the rowing machine at a slow pace, in order to get her muscles activated and ready for her workout.

5 mins slow pace (Rowing Machine)

1. Rowing Machine HIIT

The first workout on the list. Gal’s trainer stated that this was one of the key exercises that helped Wonder Woman achieve that lean figure.

What to do

HIIT is great for getting your workout finished quickly; effective enough, so you can get home early and finish your work.

Gal performed 2 minute sprints on the rowing machine for 3 rounds (going at an easy pace for 2 minutes between the rounds).

3 sets of 2 minute sprints, with 2 minutes slow pace between rounds

2. Bear Crawl

This is a tough one. This doesn’t require any weights, but it’ll get you sweating in the gym.

To perform a bear crawl, use your hands and toes to crawl forward – making sure to keep your knees and elbows from touching the floor.

What to do

Perform bear crawls for 30 meters, then walk back and head straight into the next exercise (without resting)

3. Backward Bear Crawl

As you’ve probably guessed, this is the same as the bear crawl…but going backwards.

What to do

Backward bear crawl for 30 meters, then walk back and head straight into the next exercise (without resting)

4. Burpee Broad Jump

To perform this exercise, use your legs to power and propel yourself forward. Once you land, get straight down for a burpee and then repeat.

What to do

Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

5. Crab Walk

You’re probably imagining yourself walking sideways in a crouched position…but that isn’t the crab walk you’ll be doing here.

To perform a crab walk, start by sitting on the floor with your hands behind your back and legs bent in front. Then raise your hips so that only your hands and feet are touching the floor and use them to move forward.

What to do

Crab walk for 30 meters, then walk back and head straight into the next exercise (without resting)

6. Burpee Broad Jump

The same as before, you know what to do.

What to do

Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

7. Pull Ups

[If you can't do pull up then simply type the question here on Quora - What should I do if can't pull up ever?]

At this point, you’ll be feeling pretty sore, ladies. But push through and you’ll look like Wonder Woman in no-time…

What to do

7 sets of 3 reps (rest for 1 minute between sets)

8. Ring Pullups

These are simply pull ups performed on gym rings (check the picture above if you’re still unsure).

What to do

5 sets of 3 reps (rest for 1 minute between sets)

9. Barbell Finisher

After that full body workout, you’ll definitely be feeling sore. But this is where you show your superhero strength, ladies – so get motivated for one last section.

Gal performed 4 weighted exercises as part of her workout:

Romanian Deadlift –

5 reps of 1 set

Bent-over Row –

4 reps of 1 set

Reverse Curl –

5 reps of 4 sets

Squat –

5 reps of 4 sets


If you’ve been following this workout routine and made it to the end, then get your sword and shield ready – you’ve officially killed a superhero workout!

Now, the cooldown is just as important as the warm-up; it’ll help your muscles relax after this crazy workout, and stop you from cramping up later.

What to do

Light medicine ball throw for 5 minutes

Wonder Woman Diet

I’ll take a shot from the Lasso of Truth here and make a confession…I couldn’t actually find Gal Gadot’s exact diet plan.

But that doesn’t mean I’ll make one up, instead, I’ve managed to get my hands on Gal’s co-star, Jenny Pacey’s diet plan. This is her

You’ll be glad to hear that Jenny is a former Olympian and fitness expert; so this will definitely help you get toned!

Diet Plan

Pre Training Breakfast – 2 egg yolks and 5 egg whites (scrambled with coconut oil)

Post Training Breakfast – Oats with berries and nuts

Snack – Protein shake with nut butter, banana, blueberries and almond milk

Lunch – Oats, fruits or veg, with grilled turkey, avocado, hummus, oatcake and sweet potato

Snack – Protein bar with apple or pear

Dinner – Small portion of lean protein (chicken, tuna or salmon) with green vegetables

Snack – Protein shake with coconut milk and brazil nuts.

Remember, everyone's body requirements and metabolism is different, so diet ideally should be according to that. If your metabolism is not high then you can follow this diet by eating each time very little amount and that is why you are eating 7 times a day. This is how you will stay skinny.

Some of the exercising models have very muscular figures here in the picture that is because their diet is different, so don't worry if you follow everything that has been mentioned above, you will be as skinny as anyone and as feminine as anyone. By the way, don't forget to drink plenty of water.

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If you want to lose your belly fat so u need to do exercise in morning.
The exercise you do in morning time is more effective than u do exercise in evening or night because
in early morning your stomach is empty
so the exercise you done the energy to do the exercise comes from your
#Fat .
#Fat were used to maintain the energy level required to body then your fats burns burns Automatically and your belly fat decrease

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The Secret to Happiness Is 10 Specific Behaviors

Despite happiness being a primary human motivation, only one in three Americans say they’re very happy.
Several years ago in an interview with Conan O’Brien, Louis C. K. tells of flying on a newly equipped Wi-Fi airplane. He was amazed by the new technology. Until, during the flight, the Wi-Fi went down. Immediately, the man next to him became extremely upset. “As though the world owes this man something he only knew existed 10 seconds ago.”
Louis C. K. continues by describing people’s absurd frustrations with flying in general. People complain about it all the time “It was the worst day of my life! It took 20 minutes to board! We had to sit on the runway for 40 minutes!”
We hear complaints like these all the time. As if we’ve forgotten how incredible it is that humans can fly at all.
How are we so quick to take for granted the remarkable things going on in life?
Why is it so easy to complain?
Why do we focus on the negative?
Everything is amazing and nobody is happy.
However, happiness can easily be achieved even without the brilliant advances in the world.
Rather than being reactive to what’s going on around us, happy people take control of their lives and emotions. If you are unhappy with your life, who or what else can you blame than yourself? And if you can blame someone or something else, how is blame going to make your life any better?
Bad stuff happens to everyone. But life isn’t about what happens to you. It’s about how you proactively respond.
The following 10 behaviors, if applied, will change your life. Let me be clear, if you do these things, you will be an incredibly happy person.

1. Let Go Of The Need For Specific Outcomes
Not everything in life goes exactly how we plan. There are setbacks. Stuff happens. We mess up. Over-obsessing and basing happiness on specific outcomes leads to misery. Jeremy Piven, the famous actor, was recently interviewed by Success Magazine. During the interview, he mentioned that, as an actor, the only way to work is to go out and audition for specific roles.The challenge most actors/actresses face is that they get in their own way. It doesn’t matter how much homework they’ve done. If they’re too tied to a specific result, they can’t be present in the moment. They can’t truly perform their art. They come off as desperate. They get in their own way. Their performance isn’t what it could have been.Jeremy said that when he quit worrying about a specific result, he was able to be present during his auditions. He was able to be completely who he wanted to be. He wasn’t trying to be what he thought others wanted him to be. He performed his art.If he didn’t get the gig, either they didn’t get it or it just wasn’t the right fit. So he moves on to the next. In this way, he’s able to get the jobs he’s supposed to have. He’s not just trying to get anything he can get.
2. Define Your Own Success And Happiness
“Be everything to everybody and you’ll be nothing for yourself.” — John Rushton

No two human beings are the same. So why should we have one standard of success? Seeking society’s standard of success is an endless rat-race. There will always be someone better than you. You’ll never have the time to do everything.Instead, you recognize that every decision has opportunity cost. When you choose one thing, you simultaneously don’t choose several others. And that’s okay. Actually, it’s beautiful because we get to choose our ultimate ideal. We must define success, wealth, and happiness in our own terms because if we don’t, society will for us — and we will always fall short. We’ll always be left wanting. We’ll always be stuck comparing ourselves and competing with other people. Our lives will be an endless race for the next best thing. We’ll never experience contentment.
3. Commit 100 Percent To The Things That Make You Happy
“Many of us have convinced ourselves that we are able to break our own personal rules “just this once.” In our minds, we can justify these small choices. None of those things, when they first happen, feels like a life-changing decision. The marginal costs are almost always low. But each of those decisions can roll up into a much bigger picture, turning you into the kind of person you never wanted to be.” — Clayton Christensen
People are really good at self-sabotage. We consistently behave in ways that contradict our goals and ideals. This is incongruence. As Mahatma Gandhi has said, “Happiness is when what you think, what you say, and what you do are in harmony.” The smaller the gap between what you should do, and what you actually do — the happier you will be.
Hence, Clayton Christensen says 100 percent commitment is easier than 98 percent commitment. When you fully commit to something, the decision has been made. Consequently, regarding that thing, all future decisions have been made.
Unless you’re committed 100 percent, you will always be a victim to external circumstances. By relying on willpower, you’ll crumble more often than you think. Research has found that people over-inflate their own performance. Chances are, you probably think you’re doing better at your resolves than you really are.
But once you’re 100 percent committed, you no longer need to rely on willpower. Your decision has already been made regardless of the circumstances. Saying “No” to anything outside our highest ideals becomes extremely easy. This is living proactively rather than reactively.

4. Be Grateful For What You Already Have
“Both abundance and lack [of abundance] exist simultaneously in our lives, as parallel realities. It is always our conscious choice which secret garden we will tend … when we choose not to focus on what is missing from our lives but are grateful for the abundance that’s present — love, health, family, friends, work, the joys of nature, and personal pursuits that bring us [happiness] — the wasteland of illusion falls away and we experience heaven on earth.” — Sarah Ban Breathnach

Happiness is as simple as gratitude. Psychological research has found that people who practice gratitude consistently report a host of benefits:


Stronger immune systems, Less bothered by aches and pains, Lower blood pressure, Exercise more and take better care of their health, Sleep longer and feel more refreshed upon waking

Higher levels of positive emotions, More alert, alive, and awake, More joy and pleasure, More optimism and happinessSocial

More helpful, generous, and compassionate, More forgiving, More outgoing, Feel less lonely and isolatedDespite these benefits, most people ungratefully focus on what they don’t have. As a culture, we have become wasteful and undisciplined consumers. The grass is always greener on the other side. A constant pursuit of having more of the newest and best.
How could you possibly find happiness when you relentlessly want more and never find properly appreciate what you have?
It’s time for you to learn how to be more grateful. Your happiness depends on it.

5. Say “I Love You” More

This may be strange, but if you tell your friends and family you love them, they’ll be blown away. I once knew a Polynesian missionary who told everyone he loved them. It was clear he was sincere.I asked him why he did it. What he told me changed my life. “When I tell people I love them, it not only changes them, but it changes me. Simply by saying the words, I feel more love for that person. I’ve been telling people all around me I love them. They feel treasured by me. Those who know me have come to expect it. When I forget to say it, they miss it.”Said author Harriet Beecher Stowe, “The bitterest tears shed over graves are for words left unsaid and deeds left undone.”As my wife, Lauren, tells our children daily, “The secret to happiness is to make everyone around you happy.” By default, you will get the satisfaction of bringing joy to others and their positive energy will come back to you.

6. Have Hobbies Directed Toward Your Dreams

Most people’s hobbies are just hobbies. And that’s okay. It’s good to have an escape from reality. However, research has found that a person can experience leisure in anything. Your work can become your leisure — where it literally rejuvenates you.When I decided where I wanted my life to go, my life vision, I consciously chose hobbies that would best get me there. Some of these hobbies include exercise, reading, writing, journaling, having deep and meaningful conversations, and being in nature. These hobbies refresh and rejuvenate me while simultaneously pushing me toward my dreams.

7. Don’t Wait Til Tomorrow For What You Can Do Today
“When I was around thirteen and my brother ten, Father had promised to take us to the circus. But at lunchtime there was a phone call; some urgent business required his attention downtown. We braced ourselves for disappointment. Then we heard him say [into the phone], ‘No, I won’t be down. It’ll have to wait.’“When he came back to the table, Mother smiled. ‘The circus keeps coming back, you know,’ [she said.]“‘I know,’ said Father. ‘But childhood doesn’t.’” — Arthur GordonHappiness comes from embracing the now. Not letting those moments pass you by. Greg McKeown, author of Essentialism, tells of the story of missing his child being born to be at an “important meeting.” He thought the potential client would be impressed with his commitment to work. Instead, they saw his decision to miss such a monumental moment as a flaw in character. That moment was a turning point for Greg. In fact, it spurred him to change everything about his life. He now removes everything from his life that is not vital and essential.Nothing in life is permanent. Kids grow up. Friends move away. Our loved ones pass on from this life. Let’s live in the present and appreciate the most important things in our lives before it’s too late.

8. Do Something Every Day That Terrifies You
Happy people step out of their comfort zone. You can’t grow if you don’t challenge yourself. And growth is a requirement of happiness. If you’re not growing, you’re slowly decaying and dying.
Elevated risk makes you feel more alive and puts you in a state of flow — which is an optimal conscious state where you feel and perform at your highest level. You become completely absorbed in what you’re doing — pure presence.
When you do things way outside your comfort zone, you naturally raise your conscious level. When you do things that involve high risk, and high probability of failure, you are forced to think differently than you normally do. You are forced to be creative and innovative.
Sadly, most people play life small, safe, and easy. The goals they pursue are logical. There is little element of risk and little requirement for faith.
Consequently, you should take bigger risks in your life. Do things that make you feel alive and activate flow. Of course, with this will come more failures. But if you’re not failing, you’re not growing. Rather than experiencing apathy in life, you’ll experience more of a roller-coaster of emotions. We can never appreciate joy if we’ve never felt sorrow. The more pain and fear we feel, the more we can comprehend and appreciate joy and happiness.

9. Put “The Important” Before “The Urgent”
Stephen Covey says that most people spend their time on urgent but unimportant things. We wake up and immediately check our email. Thus, we put our lives on reactive, rather than proactive mode. After all, email is simply a database of other people’s agendas.
Instead, happy people always put the important stuff first. Not only important, but important and non-urgent. The important stuff includes exercise, reading good books, setting goals, writing in your journal, and spending time with those you love. None of these things are urgent. We could easily put these things off until tomorrow — which is ultimately never. The most happy and successful people in the world spend most of their time on the important.
One of my favorite non-urgent yet important things is my morning routine. I wake up several hours before I start my work day. I meditate and pray to put myself in a space of gratitude and abundance. Then I get my body moving with exercise or yard work. I eat healthy food, read my long-term goals, listen to uplifting content, and do at least one thing to move me toward my goals.

10. Forgo The Good To Pursue The Best
A lot of things in life are good, even great. That doesn’t mean we should do them. In Good to Great, Jim Collins says that once-in-a-lifetime opportunities come up every day. Most people take any great opportunity that comes their way, even if it’s not in alignment with their life vision. Consequently, most people’s lives are moving in a thousand different directions. They aren’t able to consciously move forward in a singular direction.
On the other hand, happy people say no to even amazing opportunities. They will not sacrifice freedom for security. They will not get derailed by distractions — even sexy and attractive distractions.
Very few things in life are best. You can only determine what’s best for you once you know where you want your life to go. Be careful not to continuously engage in good activities and miss the best ones.


Happy people live in the present. They don’t miss the moments that matter most. They are incredibly grateful for all they have. They focus their lives on the important and essential. They forgo the many good opportunities in order to focus on the few best ones.

This article was originally published at the:

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How to do pull up properly -

This is how you can do pull up successfully :

This is very good question and a very common problem, I have seen guys with very good otherwise exercise capabilities sucks in pull up, whereas some skinny girl may come in front of you, get away with doing pull up easily. Don't be embarrassed, guys, okay. I am going to give you many solutions, you can try whichever you like or could try all of them.

[Solution no 1]

Test your grip strength first. Just hang on to those pull up bar as long as you until you can't anymore and time it with stop watch. Count that as first set. Continue to do it like this —

5–10 X Hangs to fail

As you get more hang on to things try to beat the clock.

If your grip isn't strong enough, wrap your thumb under the bar instead.

[Solution 2]

You can try pulling up with close hand grip instead of wide hand grips which is harder to do for a novice person.

[Solution 3]

Instead of trying to do chin up, you can do chest under the bar, because while doing that you are making sure your whole upper back is contracted into the middle. This makes sure that you not only using only the arm muscle but also the back muscles. So that means less stress on those arm muscles.

[Solution 4]

You can use a elastic box (chair or stool can work too) to pull up as a support to your legs.

You have to do > 10–12 reps or fail on every sets, rest for 60 - 90 seconds between the sets, 3 sets minimum. As you get more used to this, try using legs less and less and also concentrate on the downward negative pull up slowly without taking the support from the box. Do six sets like this to failure.

You can also do ‘chest under the pull up bar’ pull up using the same elastic box.

Once you get used to this, start doing pull up without any support. Remember after how many reps you are failing and take 15 seconds rest after each failure and start doing pull up again and try to push through your previous failure and let your pull up muscle know that it can't give up and will push through. Once you can do more than 10 reps, it's time to use weight for pull up.

Weight is very essential for pull up muscle as it makes the muscles very strong and after this when you do the pull up without the weight, you can do it very easily.

[Solution 5]

Or you can do 50 pull up in a day. Once you failed, you can take 10 - 20–30 seconds or one minute rest or as much as you want, even if that means you have to do one pull up in a set. As long as you don't drift away from your target of 50 pull up. This will help build your pull up muscles strong and stamina.

[Solution 6]

You can do pull up using elastic bands.

[Solution 7]

To make the pull up muscles stronger, do this following mentioned two exercises as much as to make you comfortably to do pull up.

1.Lateral pull down

2. Stable Y raise

Remember before you do any reps, you should first stabilize and contraction between your shoulder blades.

[Solution 8]

Another option is core exercise. If you are a novice person at this, just do cardio like running etc and do all the abs exercise

This exercise will make your core stronger, as your core muscles get stronger and stronger with each passing time, you will see the difference in your pull up too. That is because your core muscle will start to share the stress from your back and arm muscles, hence making the whole process easier.

You must remember that you can collect a few items for your pull up preparation for your home, (a) elastic resistance band

(b) weight belt

(c) pull up bar for home

(d) pull up grip straps

Now I don't care if I don't have the best grips for pull up, I don't want to fail because of my grip, I would rather fail because of my pull up back muscles. Grip straps definitely makes things easier.

Guys, you can build your body without doing any pull up but it won't be easy, in fact in my opinion pull up is the most important gym work out and also the most difficult one if you can't do it from the beginning. Pull up helps you do a lot of other exercises and very interconnected with a lot of other exercises. So you must be able to do it rightly.

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Are bodyweight exercises better than going to the gym and lifting weights?

Okay let's cut some bullshit.

Yes, body weight exercise more beneficial for muscle growth.

When one doing bodyweight exercises then all of his muscles works extra vigilantly to activate as a result better muscle growth.

But let's get one thing straight I have heard a lot of bullshit like why are you going to the gym and lifting weights when you can do bodyweight exercises

This is absolutely bullshit


Because most people when they began can't even do one single push up and forget about pull up or dips

So how can they do one bodyweight exercise?

Let's break one myth here lifting random weight is way easier than bodyweight exercises for a beginner

Let's say you are a beginner and you are lifting 20 kg at the first attempt, you are very proud of yourself, aren't you?

Well, try doing bodyweight exercises

If you are a skinny guy with 50–60 kg weight

When you're doing pushups you are lifting at least 60% of your body weight which means approximately 40–50 kg

So no wonder you might find it difficult

Unless you are strong enough to do that which is possible for a skinny guy

But not everyone is skinny

I mean most people probably weight more than 80kg when they first started going to the gym

Which means when they try to do push up they are lifting at least 50–60–70 kg approximately

Yeah, sounds difficult for a newbie, isn't it?

Which is why bench press or lifting random weight can be easier here

And trainers generally ask you to do traditional gym lifting exercise

Get stronger doing those first

At least target lifting 70–80% of your bodyweight and then jump back to these bodyweight exercises.

You will find them so so easy.

If you are being able to do these bodyweight exercises from the beginning then by all means do that.

Nothing is better than that

You can challenge yourself later by adding stuff like weight belt etc for getting stronger and bigger

You can do every exercise in home as well

Provided you know how to do that

Going to the gym isn't important here

Do you know stuff?

This is more important

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