The Do's and Don'ts of the Home Gym

People dream of having chiseled bodies like Brad Pitt or Salman Khan. Some of them join the swankiest gyms in the town but are unable to adhere to the schedule dictated by the instructor.

Some may have a frenzied schedule, others others may have a problem with the gym instructor himself while some may find the gym over-crowded.

A good solution to all this is to create a workout space of your own at home - something like a small 'Home Gym'.

Here are a few Do's and Don'ts for the home gym.

Do discuss with a trainer and/or equipment expert your individual needs and goals, as well as the space you have available. If you only have a small room in the basement you have to be realistic about what you can fit into your home gym. You want your space to be inviting and comfortable, not cramped.

Don't buy super low-priced treadmills from discount stores. Remember, something like a treadmill has to take a pounding every single day -- it pays to buy quality.

Do take the time to try out various types of equipment so you find what you enjoy using. If it's not fun, you won't use it for very long. Take advantage of trial periods at your local gyms. Go in for a day or two and use all the equipment. Be sure to take notes on the pieces of equipment that appeal to you.

Do hire a personal trainer to train you, at least in the beginning, and to set up a workout plan you know you can stick with. A pro will help you map out what works for you. Once they lay the foundation, the rest is up to you. This will also be your opportunity to pick their brain in terms of what equipment you should add to your personal gym.

Don't buy used equipment without thoroughly checking it out. If it dies shortly after you get it, you're stuck with an unwieldy and useless machine taking up valuable space. When you go to check out equipment bring along a friend who knows his way around a gym. Also, take advantage of consumer review sites to make sure you're getting the best quality equipment possible.

Do make sure you use what you have bought. It is easy to take the equipment sitting at home for granted. Imagine that you have a conveniently located gym, schedule your workout and stick to the timetable. Once you start, try not to overdo it--you don't need to get value for money in the first month alone.

India's top family-friendly hotels revealed

TripAdvisor, the world's largest and most popular travel site, with more than 40 million monthly visitors, today announced the top 10 family friendly hotels in India.

Park Hyatt Resort and Spa in Goa takes top honours' for being family-friendly.

The Top Family Friendly Hotels are as follows:

1 Park Hyatt Goa Resort and Spa Cansaulim, Goa

2 The Leela Kempinski Goa Cavelossim Goa

3 Coconut Lagoon Kumarakom Kerala

4 Jai Mahal Palace Jaipur Rajasthan

5 Vivanta by Taj - Hari Mahal, Jodhpur Jodhpur Rajasthan

6 Ramada Resort Cochin Kochi Kerala

7 Taj Green Cove Resort Kovalam Kerala

8 Vivanta by Taj - Holiday Village, Goa Sinquerim Goa

9 The Zuri Kumarakom Kumarakom Kerala

10 Old Harbour Hotel Kochi Kerala

The TripAdvisor rankings unlike any other hotel honour in the world are based on the experience of millions of travellers from India and around the world.

"With this selection of the top ten family friendly hotels, travellers can pick the right hotels in India for family fun and ensure that everyone gets the best out of a well deserved family break," said Sharat Dhall, Managing Director, TripAdvisor India.

Top 12 MBA entrance tests!

AIMA-MAT (MANAGEMENT APTITUDE TEST)

ManagCar (in February, May, September & December) by the Centre for Management Services (CMS) division of All India Management Association (AIMA). It is as a credible, comprehensive and single window test for admissions to different postgraduate management programmes. The application form for MAT is available for Rs. 1050.

Eligibility: Graduate in any discipline from a recognized university. Final year degree course students can also apply.

Test Pattern & Selection: MAT has two formats: Offline test or Computer based test both of 2 ½ hours. Candidates can opt for either one of these based on their convenience. There are five papers in MAT: Paper 1: Language Comprehension, Paper 2: Mathematical Skills, Paper 3: Data Analysis, Paper 4: Intelligence & Critical Reasoning, Paper 5: Indian & Global Environment Section, each comprising of 40 questions for a total of 200 Questions.

The MAT score tells you the relative position of the candidate with respect to the other candidates (percentile), there is no final percentile in MAT, instead a final composite score is given. Candidates can use this score to apply to various management institutes which accept MAT scores.

Website:

www.aima-ind.org

ATMA - AIMS TEST FOR MANAGEMENT ADMISSIONS

ATMA has been approved by the Ministry of HRD of the Government of India for admission on All India basis to the MBA/PGDM and other postgraduate programmes like MCA. Around 140 MBA institutes accept ATMA scores for admission to various management programs. The application form for ATMA is available for Rs. 950

Eligibility: Candidate must have completed their graduation from a recognized and authorized university.

Test Pattern & Selection: ATMA 2011 test contains 170 Questions spread over six sections comprising Analytical, Verbal and Logical Reasoning. Each section is timed separately. Total time of the test is 3 hours. A candidate has to undergo the selection process of the institute to qualify for the admission to the PG programmes of the institute after declaration of the result of ATMA.

Website: www.atma-aims.org

CAT (COMMON ADMISSION TEST)

Common Admission Test (CAT) is the most popular MBA entrance test and is held annually for admission to postgraduate management courses in all the Indian Institute of Management (IIMs) and various other management institutes. IIMs offer around 2700 seats in various management programmes & other than the IIMs, 165-odd institutes admit students based on CAT scores. Every year more than two lakh students appear for CAT. The application form and information bulletin is available for Rs. 1400.

Eligibility: A candidate should have atleast 50% or equivalent CGPA in Graduation.

Test Pattern & Selection: Since 2009 CAT is a computer based test of 2 ½ hours. CAT has multiple choice questions from the following sections: Data Interpretation and logical Reasoning, Quantitative Ability, Verbal Ability and Comprehension. Candidates are expected to perform well in all the three sections as there are separate cut-offs for individual sections as well. Each correct answer will be awarded 1 or 2 marks & for each wrong answer, 1/3rd mark will be deducted.

CAT website will list the names of the candidates shortlisted for interviews by IIMs for PGP. Each IIM will send interview letters to the candidates it has shortlisted. The criteria for shortlisting vary from IIM to IIM. Other management colleges have different cutoffs for various courses. Candidates can apply to the colleges individually with the CAT score and then convert the call by going through a rigorous round of group discussion and personal interview.

Website: www.catiim.in

IBSAT (IBS APTITUDE TEST) IBSAT is an aptitude test conducted by the Federation of Universities (FedUni), for students seeking admission into the management programmes. The application form is available for Rs. 1200 and the test is held all across India in about 100 centres in various cities.

Eligibility: Graduates (any discipline) in English medium with 50% and above aggregate marks.

Test Pattern & Selection: IBSAT is for 2 hours duration and is aimed to test the applicants’ ability in quantitative techniques, data interpretation, data adequacy, vocabulary, analytical reasoning and reading comprehension. The results of the IBSAT are hosted online on www.ibsat.org. The details of the score (in terms of percentiles) obtained in the test is intimated to all applicants.

Website: www.ibsat.org

ICET (INTEGRATED COMMON ENTRANCE TEST)

The Integrated Common Entrance Test (ICET) is the common entrance examination for admissions to Master of Computer Application (MCA) and Master of Business Administration (MBA) by Universities in Andhra Pradesh. ICET is conducted by any one University in Andhra Pradesh. ICET 2010 was conducted by Andhra University, Visakhapatnam. The application form is available for Rs. 250.

Eligibility: Bachelor’s Degree Examination of not less than 3 years duration in any discipline with Mathematics at 10+2 level.

Test Pattern & Selection: The test is of 2 ½ hours duration and consists of 200 questions of 1 mark each in the following topics: Analytical, Mathematical & Communication Ability. The qualifying percentage of marks in the Entrance Test is 25% (i.e. 50 marks out of total 200 marks)

Website: www.icet2010.net

FMS (FACULTY OF MANAGEMENT STUDIES)

FMS is one of the premier management institutions in India which conducts its own Entrance Test. The application form is available for Rs. 750.

Eligibility: 3-year Bachelor’s programme with an aggregate of minimum 50%.

Test Pattern & Selection: There is no prescribed syllabus or format for this multiple-choice test which has 200 questions to be attempted in 120 minutes. So the most important factor in FMS entrance is speed & accuracy. The tests usually comprise the ollowing basic areas: Quantitative, Verbal, Analytical & Logical Reasoning. Students will receive both total percentile rank and sectional percentile rank scores in FMS. To be shortlisted students should have atleast 50th percentile rank score in each section of the test in FMS results.

Website: www.fms.edu

IIFT (INDIAN INSTITUTE OF FOREIGN TRADE)

The Indian Institute of Foreign Trade (IIFT) was set up in 1963 by the Government of India as an autonomous organisation to help professionalize the country’s foreign trade management. Today it is one of India’s most prestigious business schools. Last year approximately 63,000 candidates applied for just 180 seats. The cost of the application form is Rs. 1500.

Eligibility: Recognized Bachelor’s degree of minimum 3 years duration in any discipline.

Test Pattern & Selection: The entrance examination is of 2 hours having objective questions from the following sections: 1. English Comprehension, 2. Logical Reasoning, 3. Quantitative Analysis, 4. General Knowledge & Awareness. The candidates will be shortlisted on the basis of their scores in the entrance examination. The shortlisted candidates will be called for Group Discussion, Interview and Essay Writing for final selection.

Website: www.iift.edu

JOINT MANAGEMENT ENTRANCE TEST [JMET]

Joint Management Entrance Test (JMET) is the first step in the process of admission to the 2 year full-time PG degree programmes in Management offered by the IITs. Currently IIT Bombay, IIT Delhi, IIT Kanpur, IIT Kharagpur, IIT Madras, and IIT Roorkee offer programmes in Management. The application form is available for Rs. 750.

Eligibility: Candidates with Bachelor’s degree in any discipline of Engineering/Technology or a Master’s degree with first class or equivalent in any discipline from a recognized Institute/University with at least 60% marks

Test Pattern & Selection: The test is of 3 hours duration and consists of 120 questions (objective/multiple choice type) in the following sections: Verbal Communication, Logical Reasoning, Quantitative Ability, Data Interpretation. The results of JMET provide a basis to each participating institute to shortlist potential candidates for conducting its own selection processes like, Group Discussion/Interview etc for the final admission.

Website: www.web.iitd.ac.in/~gate/jmet

MAH - MBA/MMS CET (MAHARASHTRA MBA COMMON ENTRANCE TEST) Maharashtra – MBA/ MMS - Common Entrance Test (MAH MBA/MMS CET) is conducted by DTE, Maharashtra for admission to postgraduation management degree MBA/MMS and PGDBM/PGDM courses in Government, University Managed and Unaided institutes of Maharashtra. The application form is available for Rs. 1150.

Eligibility: Bachelor’s degree of minimum three years duration with minimum of 50% marks.

Test Pattern & Selection: The Entrance exam will be of 150 minutes duration consisting of 200 objective type questions. Questions will be from the following topics: Verbal Ability and Reading Comprehension, Quantitative Aptitude and Logical/Abstract Reasoning. There is no negative marking in the examination. The cut-off mark in MAH-MBA/MMS-CET 2011 is 30 marks out of 200. In case of All India CET the cut-off in the percentile in these CET is equivalent to percentile corresponding to 30 marks in MAH-MBA/MMS-CET 2011. Successful candidates are shortlisted for group discussion and personal interview.

Website: www.dte.org.in/mba

NMAT (NARSEE MONJEE MAT)

NMIMS was established in 1981 by Narsee Monjee Educational Trust. It was awarded ‘deemed to be university’ status by the UGC in 2003. NMAT is conducted by Narsee Monjee Institute of Management Studies, Mumbai for admission to various specialised courses in MBA. The application form is available for Rs. 1650.

Eligibility: Bachelor’s Degree (10+2+3) in any discipline from a recognized University with a minimum 50% marks.

Test Pattern & Selection: The NMAT is a computer based test of 2 hours duration consisting of multiple-choice questions where the candidate needs to select one of the correct answers. The sections in the NMAT-2011 are Language Skills; Quantitative Skills, Data Interpretation & Data Sufficiency; and Logical Reasoning. The final merit list will be prepared on the basis of the NMAT Score, Written Test marks (as applicable), Group Discussion, Personal Interview, Presentation (as applicable) and work experience. The selection will be based on merit.

Website: www.nmims.edu

SNAP (SYMBIOSIS NATIONAL APTITUDE TEST)

Symbiosis National Aptitude (SNAP) Test is a common written test for the admission to all the Post-Graduate Institutes of Symbiosis International University. Written test is mandatory for admission into any Postgraduate programme offered by the constituent institute of Symbiosis International University. The application form is available for Rs. 1550. Candidates will need to apply to the individual one or more Symbiosis colleges separately.

Eligibility: To apply for SNAP a candidate should be a gradudate with atleast 50% marks in graduation.

Test Pattern & Selection: SNAP Test is of 2 hours duration and is an objective test with each question having 4 responses. Candidate should choose an appropriate response. Each wrong answer attracts 25% negative marks. The four sections are: General English, Quantative Aptitude, General Awareness, Logical & Analytical Reasoning. Candidates from the first stage will be shortlisted on the basis of SNAP score for Group Discussions and thereafter they will appear if shortlisted for Personal Interviews.

Website: www.snaptest.org

XAT (XLRI)

For more than 60 years XLRI has been conducting admission test on all India level to select the most appropriate students for management education. There are more than 70 plus Management Institutes which use XAT scores for selecting students. There are 33 cities in which XAT exam is conducted. The information bulletion and application form is available for Rs. 900. Other prominent institutes which accept XAT are : S P Jain Institute of Management and Research, Mumbai, Welingkar Institute of Management Development and Research, Mumbai, Xavier Institute of Management Bhubaneswar and Loyola Institute of Business Administration, Chennai

Eligibility: Bachelor’s Degree (10+2+3)in any discipline from a recognized University

Test Pattern & Selection: XAT has three sections – 'Verbal Ability and Logical Reasoning (VA)’, 'Quantitative Ability and Data Interpretation (QA)’ and 'Analytical Reasoning and Decision Making Ability (AR)’. The time given to attempt these three sections is 120 minutes. In addition, one is evaluated on an essay which one is supposed to write in the next 20 minutes after finishing these three sections. A common merit list is declared and a candidate may apply for a maximum of three programmes. Those who apply for multiple programmes may be called for multiple interviews and/or group discussions. And selection criterion and cut offs vary across different programmes.

Now, cheating death just got easy

Take a look and see what you think!

• Live Higher Up

The science: A 2009 study of people in Switzerland found that those living at high altitudes had a 22 percent lower risk of dying of coronary heart disease.

Your move: Most people can benefit from taking in 1,000 IU of vitamin D daily, so eat more D-rich foods, such as seafood. (Salmon, tuna, and mackerel are good bets.) Or take a vitamin D3 supplement, says study author Adit Ginde, M.D., M.P.H., an assistant professor of emergency medicine at the University of Colorado at Denver.

Must read on health: 6 questions you would ask your gynaec if she was your friend

• Make Relationships Last

The science: Adults with strong friendships and/or community involvement lived an average of 3.7 years longer than the normal U.S. life expectancy, according to a 2010 review by researchers at Brigham Young University.

Your move: It's often easier to schedule an event than to plan an open-ended get-together. Sign up at a site like groupon.com, which feeds you constant ideas (and discounts). If a good event pops up, rally your troops.

• Brush Your Teeth

The science: People who brushed less than twice a day had a 70 percent higher risk of death or hospitalization from heart disease than those who brushed three times or more, according to a 2010 U.K. study.

Your move: Brushing and flossing remove bacteria, but many people floss incorrectly, says Judy Kreismann, R.D.H., M.A., a clinical associate professor of dental hygiene at New York University. Floss right: Wrap the floss so it forms a C around the front of one tooth and a C around the back of the adjacent one. Move the floss up and down.

Health must-read: Why are trans-fats bad for you?

• Breathe Clean Air

The science: People who live in cities with relatively good air quality live a few months to a year longer than average, according to a study in the New England Journal of Medicine.

Your move: No matter where you live, you can trade sidewalk jogs for trail runs. Streets equal more air pollution from passing vehicles, and deep breathing increases your inhalation of the stuff, says Pope.

• Accept Your Age

The science: In a 2009 study from Germany, researchers asked people how they felt about their age. Those who were happy with their age lived an average of 2 years longer than people who were bothered by it.

Your move: As people age, they tend to compare themselves with their younger selves, which leads to some disappointment, says Kotter-Gruhn.

How love keeps you healthy

Get in the mood

A fulfilling relationship with your partner helps you overcome your daily challenges-a difficult boss, rush hour traffic, rising prices and random rudeness from strangers-and multiplies your joys. You have something (or someone) to fall back on every day (thank God!). You are calmer and securer. How could that not be good for you? But it's not just that feeling of high, or the sense of security that makes love so wonderful.

There's emerging evidence about the physical benefits of love too: sex, kinship and caring all improve heart health, boost immunity, lower stress and give that wow glow to your skin! In fact, it may not be long before doctors prescribe steamy sex, romantic getaways and compassionate communication in addition to a healthy diet, exercise and sleep. Sounds good? Explore love with your partner to bring on happiness and cash in on the health gains.

Love protects your heart

A 2007 study from the University of Pittsburgh found that women who are in good marriages or relationships have a much lower risk of heart disease than those in high-stress ones. "This is possibly because being in a loving relationship reduces stress, which is a major risk factor for heart disease," explains Dr Anil Mishra,medmedical director and senior consultant interventional cardiologist at Kolkata's BM Birla Heart Research Centre. 

It's equally beneficial for men: men who have sex twice or more a week are up to 45% less likely to have a heart attack and stroke than those who have sex once a month or less, according to several studies.

Relationship must reads: 5 Tips to Feel Closer to Her

It keeps you disease-proof

Studies have shown that lovemaking increases the levels of immunoglobulin A, an antibody that is the body's first line of defence in fighting bugs that cause diseases and infections. This gives your immunity an overall boost helping you keep diseases at bay. 

One of the most concrete pieces of evidence comes from a study by Carl J Charnetski, PhD, a professor of psychology at Wilkes University and co-author of Feeling Good Is Good for You. He measured the immune function of 112 college students, many of whom were in close, loving relationships. 

He found that those who had sex with their partner once or twice a week had higher amounts of immunoglobulin A than those who had sex less than once a week or not at all. Charnetski was, however, surprised to discover that the immune systems of those who had sex three or more times a week werecomparable to the no-sex group. According to Charnetski, the possible explanation for this was that "couples who have sex just once a week are simply in healthier, more secure relationships and have nothing to prove."

Photos: Celebs who are unlucky in love

It helps you fight cortisol

"Research on the neurobiology of love has shown its impact on several hormones and neuro-transmitters," says Prevention advisor Dr Prabha S Chandra, professor of psychiatry, National Institute of Mental Health and Neuro-Sciences (NIMHANS), Bengaluru. Romantic love, triggers the release of several neuro-transmitters such as dopamine, neuro-hormones like oxytocin and neuro-peptides like endorphin, that have an overall bearing on stress and well-being. 

"These happy chemicals have a positive effect on your cerebral (and physical) ambience and seem to dispel disease-and-stress-inducing negative chemicals," explains Dr Jitendra Nagpal, senior consultant psychiatrist, Vidyasagar Institute of Mental Health and Neuro-Sciences (VIMHANS) and MoolchandMedcity, New Delhi. The release of oxytocin, for example, evokes feelings of contentment, calmness and a sense of security focussed around your partner. Combined, all of these help to reduce stress.

Sex, experts emphasise, is only one aspect of love, important, but not as powerful as the real magic in relationships-bonding. That sense of being united, even when bad times strike, is what Brian Baker, a psychiatrist at the University of Toronto, calls cohesion. And Baker's research has found that cohesion is crucial to both health and happiness (more than a good sex life!). 

In one study, he tracked 229 adults under job strain. Though they had higher BP to begin with, spouses in pleasurable marriages actually helped to lower systolic BP by 2.5 mm/Hg over a 12-month period.

He also found that happy couples seem to know almost instinctively that doing things together and spending more time with each other adds to their happiness (see Work Out Together and Come Closer). It's not that sex didn't matter to these couples. "It's one component of satisfaction, but at the end of the day it was their emotional collaboration that kept the marriage strong," Baker adds.

It keeps you fit

Sex is a fantastic workout! Says Dr Sudhakar Krishnamurti, andrologist, micro-surgeon, sexual medicine expert, and founder of Andromeda Andrology Centre, Hyderabad, "A vigorous round of sex can burn mega calories!" Studies say it can vary from 85 to 200 calories depending on the intensity and duration. 

This is the equivalent of walking between half an hour to an hour on the treadmill. "If it's vigorous, the pulse rate rises to about 150, which is equivalent to an athlete's pulse rate at maximum effort. Plus, the sexual act builds the muscles of the pelvis, buttocks, thighs, arms, neck and the thorax," says Krishnamurti. 

Mumbai-based Reebok master trainer Vinata Shetty explains that the pelvic floor muscles that you build through sex not only prevent conditions like urinary continence but also lead to improved core strength.

It makes your skin glow

Sex increases blood circulation which pumps oxygen into your skin, making it glow. "Also, when you are happy (and love does makes you happy, right?), your endocrine system (that regulates your hormones) functions properly, creating a good oestrogen-progesteron balance that has a good effect on your skin," explains Mumbai-based dermatologist Dr Aparna Santhanam.

Get in the mood for love, people. Getting healthy will never be so much fun!

Top 10 habits of women that annoy men the most

Never ordering a dessert, then eating mine

Ooh no, I'm full. I couldn't possibly eat any pudding, I'm stuffed," she says. And when my treacle pudding arrives she would have one spoon after another and finish the whole thing.

Failing to grasp that she moults

Every now and then her hair would block the shower plughole for which she would say, "That's not necessarily mine!"

Never packing enough books, or even any books, for a holiday

He'll make a huge fuss about capsule wardrobes but would never pack a book. Just a couple of magazines for the plane, which she leafs through in four minutes after which she grabs the fat thriller you've been looking forward to reading for months. She would hog it for a week, then leaves it on a boat when she's finished and says: "It was rubbish anyway."

Refusing to offer an opinion when asked for one

Which is so very different from not having an opinion. So if we're thinking of going out for dinner, for example, and you say: "What do you fancy, Chinese? Italian? A nice bit of sushi?"

She'll say: "I don't mind, whatever you feel like." 

And when you book an Italian restaurant, she would say, "You know perfectly well that I HATE Italian food."

Constantly saying, "The thing that women find most attractive in a man is a sense of humour"

Which just isn't true. What women find attractive is tall, handsome, rich. That is what women find attractive. And that is all.

Giving up in the middle of every game

Chess or cribbage or tennis or croquet or absolutely anything - it happens the moment they go slightly behind and no longer look like winning.

Never being satisfied with a hotel room

When you arrive at your hotel after a long journey and flop yourself down on the bed, she'll stand in the middle of the room with her hands on her hips and say: "Well, this just won't do, it's supposed to have a view!" Then insist on seeing every single other room in the hotel, before actually deciding that the first room was fine, after all.

Thinking animals have feelings

I feel so sorry for that puppy, it looked so sad, it really wanted us to take it home." No, it's a dog. It does not feel sadness. It feels only hunger and the need to foul the pavement outside my house. It does not feel sad, or rejected, or worthless or unwanted.

Always leaving some awful pop music station on top volume in the car when she was the last one to drive it

So that when you get in on a cold morning to go to work, and switch the radio on expecting to hear the mellifluous mutterings of the Today programme, it instead blasts into shrieking life with some frightful oik bellowing rage into a voice-distorter over the sound of a huge drum kit being kicked down a hill by donkeys.

Making a huge fuss about how important it is that women players get the same Wimbledon prize money as male playersut then, when the tournament starts, she's only interested in watching the men, because they're sexy and the tennis is exciting, and doesn't watch even a second of the ladies, because it's boring and they grunt too much.