The non-veg option is stuffed with minced meat and carries a few extra calories than veg.

It takes an hour of walk in the park or ball room dancing. Half an hour of gym or aerobics classes  will also do. From now on remember the calorie count as you eat.

Ardhachandrasana

Method:

Stand tall with the feet apart. Keep your arms relaxed and legs straight. Gently tighten your buttocks and push the hips slightly forward while raising your arms overhead and interlacing your fingers. Keep your biceps close to your ear and as you exhale bend toawrds left. As you inhale get back to the standing position and as you exhale move towards your right. This is one set. Do 10 sets like this.

Always keep your hip forward while doing this asana.

Benefits:

This asana keeps your spine  flexible, relieves shoulder, elbow, wrist and finger joints stifness. It helps to massage the large intestines and relieves constipation. This is great for reducing excess fat in your waist and keep your waist trim.

10-20: This the age when you are raring and excited to go. At this age one has to concentrate on overall fitness. Weight training would make your body stiff so it is not advised at this age. Outdoor activities like sports is good at this age. If you still want to hit the gym do only cardio and core exercises. But outdoor sports like football, volleyball, swimming, martial arts, skipping or any game of your choice will work wonders and would lay a good foundation for life long health.

20-30: Experts recommend it is good to continue with sports that you selected previously. If you cannot dedicate time to because of a new job or studies. Swimming, karate classes or adventure sports are good for warmup over the weekend. Focusing on cardio, core strength and endurance gives benefit at this age.

30-40: Not exercising at this age will make your body stiff. Fusion fitness is the best at this age. This is the when your body throws challenges so you have to involve in variety of exercises like power yoga, circuit training, aerobics, cycling etc.

40-50: Who says that one cannot be active at this age. You can be still flexible and fit at this age provided you were exercising since last decade. A large number of people between age group of 40 to 50 years still hit the gym as they want to look good and keep themselves fit. Anyways fitness should still be the priority. You could lower the intensity and do gentle exercises. People who had never exercised before must not do high intensity workouts at this age. they should rather choose walking, swimming or yoga that would keep you balanced and flexible.

50-60: Joint pains, injurious, blood pressure are common ailments at this age. It takes long time for the injuries to heal. This doesnot mean one has to stop exercise. continue yoga, walk and other gentle exercise. Select a good footwear that can protect from injuries and balance your feet. Do not walk with chapals. Prefer to walk on soft ground or grass.

60-plus: Just listen to your body and exercise accordingly. Exercise as much as your body can take. Enhance breathing exercises and walk to maintain health.

Finally, alter your exercise routines as your body and age changes. Remember good health is the greatest gift you can give to yourself.

Method:

Distance your knees at hip width and palms at shoulder width as shown in the figure. Maintain even balance between knees, palms and toes. While inhaling lift your chin and tail bone up and as you exhale move your chin towards the chest and round your back by pulling your tail bone in. Do the stretch gently without forcing it and breathing in and out with your nose. Repeat the stretch gently.

Benefits:

The Cat stretch makes your spine flexible, relieves stifness in knees, hips and ankles. Marjariasana also improves balance, opens up shoulders and stretches the arms. This asana is good people with neck, back and hip pain.

We discussed only about burning calories acculmulated for eating bhel puri and not on rest of the food intake for the day. So eating sensibly measuring all the calories would make a lot of sense if you want control weight, be fit and healthy.

2. Salmon:
Salmon is super rich in omega-3 fatty acids, it can reduce blood pressure and stop clotting. Having two servings of Salmon per week,  may reduce risk of heart attack by one-third.
Cardiologist  Stephen T. Sinatra, MD, and the author of Lower Your Blood Pressure In 8 Weeks says “Salmon contains the carotenoid astaxanthin, which is a powerful antioxidant”. Choose wild salmon rather than farm-raised fish, as there are chances of being packed with insecticides, pesticides, and heavy metals. If you are do not like Salmon you can replace it with other oily fish like mackerel, tuna, herring, and sardines that will give your heart the same boost.

3. Avocado:
A bit of avocado to a sandwich or spinach salad will up the amount of healthy fats in your diet that are required for the heart. Avocados contain monounsaturated fat, that help lower LDL or bad cholesterol levels and raise the HDL or good cholesterol lenels in the body.

4. Olive oil:
Olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. Olive is rich in monounsaturated fats. A Study which looked at cardiovascular disease incidences across the globe, showed that while men who had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil.

5. Nuts:
Walnuts, Almonds and macadamia nuts are all full of omega-3 fatty acids and mono and polyunsaturated fats. Almonds are rich in omega-3s, and nuts increase fiber in the diet. Like olive oil, they are a great source of healthy fat.

6. Berries:
Raspberries, Blueberries and Strawberries —all are full of anti-inflammatories, which reduce your risk of cancer and heart disease. All berries are great for your vascular health.

7. Legumes:
Lentils, chickpeas, black beans and kidney beans. They are rich in omega-3 fatty acids, soluble fiber and calcium.

8. Spinach:
Spinach can help keep your heart in top shape thanks to its stores of lutein, folate, potassium, and fiber.
Eating any veggies will give the heart a boost.  A Health Study examined more than 15,000 men without heart disease for a period of 12 years. People who had at least two-and-a-half servings of vegetables each day their risk of heart disease was reduced by 25%, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17%.

9. Flaxseed:
Flaxseed are full of fiber, omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. For a healthy breakfast eat a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed.

10. Soy:
Soy may lower cholesterol levels, it is low in saturated fat, so it’s still a great source of lean protein in a healthy diet. Natural sources of soy, like edamame, tempeh, or organic silken tofu and soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. Watch the amount of salt in soy, some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Myth Number 1: Indian food is a good pre-race meal
Fact: Pastas and carbohydrates are the best foods for long distance running. Pastas consist of carbohydrates that are most important fuel for energy. carbs are stored in the liver and muscles as glycogen and if they run low it can often cause tiredness when running. Carbs don’t make you fat but they are actually major source of energy. A typical marathon training diet must consists of 65% of carbohydrates, 25% of protein and 10% of fat. The idea behind a careful eating plan is to ensure optimum hydration, nutrition and protein building for a runner whose muscle repair and building needs are much higher.

Myth Number 2: You don’t have to train to do a marathon
Fact: While runners and walkers do complete marathons on training that’s often less than ideal, they suffer during and after the event. There are tales of stress fractures, pain, not being able to walk for a week and psychological burnout from those not well-trained. A good training program takes some time and commitment to be successful.

Myth Number 3: Training on machines (tread mills and cross trainers etc.) at the gym is good preparation for a marathon
Fact: It is better to practice on the roads to train your muscle for two months. A 90 minutes workout on machines like treadmills, stair climbers and stationary bikes is not equal to half-marathon which would take the same time.

Myth Number 4: Can train with shorter distances if you train faster. Can slow down and go farther on race day
Fact: The marathon takes different physiology to provide energy to go to the 26.2 miles than that of shorter distance races. Those energy systems are best trained by running long and slow. It takes runs longer than 16 miles and slower than marathon race pace to get the physiology of endurance. Training short and fast or even up to 20 miles at a fast pace guarantees that you will “run out of energy” on race day.

Myth Number 5: You don’t want to waste time in the marathon taking in water or other fluids or energy sources
Fact: The body needs water to work. Losing small amounts of fluids leads to devastating losses in work capacity. The exercising body needs a minimum of 236 ml of water every 20 minutes during exercise. This is true in training as well as racing. The replacement can come from sports drinks such as gatorade, energy bars, gels or candy. They need to be the proper concentration to be absorbed making it essential to drink water when using bars or gels.

Myth Number 6: To get faster in the marathon, you need more speedwork
Fact: Marathon performance is usually dictated by endurance, not speed. The endurance to maintain the speed is what most runners need. The body needs to be trained to burn more fat and spare glycogen to have enough energy to get to mile 26.2. Time spent doing short distance speed work takes away from the endurance work the body needs to go the distance. The speedwork that is essential for marathons is miles done at marathon pace.

Myth Number 7: Cold weather is good for runners
Fact: When you are running in cold weather, you breathe through your mouth and the air that hits your lungs is colder and drier. The contrast between the warm air in the lungs and the cold inhaled air can trigger an attack of asthma. Runners generate their own warmth a few miles into the race.

Myth Number 8: Old people can’t run fast
Fact: Try telling that to the 60-year-old gentleman who sprinted past a runner about 25 yards before the finish line. Age is no bar for running these marathons. It’s continuous practice that builds the stamina and makes them run faster.

Myth Number 9: Weight training is not required for marathon training
Fact: Running in a marathon is not the same as running a short distance. It is much more demanding and calls for strong muscles which are the ammunition for completing the run. Strengthening the muscles is important in order to avoid cramps and injury, Hence weight training is vital to develop muscular strength and endurance.

Myth Number 10: It does not matter what kind of running shoes you wear for a marathon
Fact: Good shoes are very important to run a successful marathon. Good running shoes absorb shock ensuring that you do not get injured while running on rough, uneven surfaces, thus protecting you from harm.

Making Sprouts: Sprouts can be eaten in any form, and by people of any age. All pulses and beans can be sprouted. The best way to eat them is raw - soak them overnight for at least 12 hours. Drain excess water and store in a vessel, and they are ready to snack on 36-48 hours later.

You can also add lime juice, salt, pepper powder or a teaspoon of fresh grated coconut. Boil sprouts lightly, season with mustard, hing, curry leaves and red chilli, add salt, sprinkle some grated coconut and lime juice. This is good for moong and horsegram sprouts.

Channa sprouts can be used in a tangy-spicy raw salad with chopped onion and tomato. Sprout salads could also use grated raddish, carrot, beetroot, lettuce, parsley or celery.

Masoor and soya sprouts need to be cooked before use. For variety, try groundnut sprouts  - soak groundnut with the red skin. After 48 hours, use in salad .

Advantages: Make sprouts a part of your daily intake and inculcate the habit among children. Sprouts are best eaten at breakfast or lunch. The nutrients in sprouts bring down bad cholesterol. Try a test - get your lipid or fat profile. Take 100 gms of sprouts everyday for three months and get your lipid or fat profile again. It will indicate lower bad cholesterol levels.

Child pose (balasana) and cobra pose(bhujangasana)

Method:

Sit in Vajrasana pose, inhale and bend forward from your lower back, with your arms stretched out in front. Bring your forehead to the ground and towards your knees as shown in figure-1. Relax the arms and breathe slowly. Come back up. Now bring your pelvis down to the floor, with legs stretched out at the back, as shown in figure-2. Keeping elbows close to the body bring your arms in line with your chest and raise your upper body. Repeat this 10 times.

Benefits:
This movement is good for the nerves, elongates the spine, relieves stiffness in the shoulders and corrects round back. It helps correct low and high blood pressure.

It took Aamir Khan almost a year from March 15, 2007 to April 21, 2008 with three hours of workout every day to build that lean yet muscular physique.

Mondays - chest and back, Tuesdays - arms, and Wednesdays - shoulders and legs was his workout schedule. Apart from this he was also doing half-hour to an hour cardio and abs everyday. As for abs I read he used to do 1,000 crunches everyday. Aamir Khan always managed to get eight hours of sleep. No matter what time he went to sleep, he did get eight hours of sleep every day which I think is really important because proper sleep gives enough rest to the muscles and helps in muscle growth and you will not get tired easily while workouts.

Aamir Khan credits his physique to diet as well. He had a balanced diet that included one-third fat, one-third carbs, one-third protein, and normal food like rotis, rice, sabzis, chicken and all cooked in 3 spoons of oil. Apart from this he used to have 16 egg whites, fruits, and four lts. of water every day. There was no sugar, no potatoes, no bananas, no red meat, no egg yolks and no fried stuff.

So building good physique revolves around Exercise, Sleep and Diet. All these 3 are inter-related. If you don’t sleep well you will not have enough strength for exercise and if you eat junk food without having healthy diet you develop fat in your body. So the right combination of all the 3 is important.

Aamir Khan’s diet:

• Daily intake is broken down into six small meals every two hours
• A small carb meal (banana, apple) before exercises that helps build energy. Avoid dairy products but can have buttermilk.
• Food cooked only in 3 tbs of olive oil or saffola
• Plenty of fresh vegetables and fruits
• Rotis made of three-grain wheat (bajra, jowar and atta)
• Snacks include biscuits, brown bread sandwiches, papaya (through the day)
• No carbs after 8 pm, but soups or juices are allowed
• One or two pieces of tandoori chicken for dinner or four egg whites. Can alternate that with vegetable soup, and bhurji with salads or omlette (of egg whites only)

I know with the kind of life style people have these days it is difficult to follow the above diet, exercise routine and do 3 hours of exercise. But what I know for sure is even if we are doing half what Aamir Khan did we would be in a decent shape, healthy and good looking.