best workout in 10 sec

be fit at ho me by doing simple workout without weights

what to do ? what not o do ?
The first thing u need to know your goal,first and foremost set your goal o your body.
then decide the safest workout which will give you the best result. Now the question is how you do it,very low investment but better result.
Always start your workout with larger muscle then ends up with smaller muscle .this will give you the proper blood flow to every muscle.Then do 3times in a week strength training and cardiovascular program.or some time do mix .
ask me?
Exercise for special people

1. can osteoporosis do work out ?

yes they can do it
the treatment for osteoporosis is aimed at preventing bone mineral loss . estrogen replacement therapy is highly effective in maintaining bone mass and preventing osteoporosis in women by reducing bone reabsorption bone loss. women should consume 1000 mg calcium which appears to suppress age related bone loss . physical inactivity is a known risk facto for osteoporois and exercise is recommended to inrease bone mass by becomimg more active .
the greater the physical stess and compression on bone the greater the rate of bone deposition (this is why weight bearing exercie is recomended ) resistance training also is an important component in the prevention of osteoporosis or under water weight training, it will help you to reduce the impact of gravity .
osteoporosis may need to avoid.

1. jumping, high impact aerobics, jogging, and running
   
2. spinal flexion,crunches and rowing machines.
3. trampolines and sep aerobics
4. wood gym floors that may become sleepery from sweat drops
   
5. abducting o aducing against the resistance
6. moving the legs sideways or aross the body
   
7. pulling on the neck with hands behind the head.

how to loose weight in 10 easy way

These has to be follow if one is in urgent need to loose inches.

1.Drink only water or unsweetened tea. Sodas and juices have a lot of calories, but they don't fill you up. Even diet soda has been known to trigger cravings for sweets. However, drinking water has been shown to speed up your metabolism.

2.Avoid salty foods. You should not eat anything that contains a lot of salt. You should even avoid putting salt on the foods that you do it. Salty foods cause your body to retain water, which makes you weight more and look bloated.

3.For 10 days, you should only eat fruits and vegetables, and occasionally lean meats (watch the salt content!). Do not eat any breads, pastas, dairy products, or fatty dressings. This will cause you to lose any water weight that you have been retaining, making you look and feel slimmer.

4.By exercising for at least 30 minutes every day, you can increase the amount of weight lost.
Variable Training goal

The most imortant thing is to be fit rather then dreaming to become an "Arnold "
now a days every one aspire to get six packs,due to which many mislead into wrong path as ike high protien an anabolic steroids. anabolic steroid has adverse effects in human vita organ for example.

Anabolic steroids can cause many adverse effects. Most of these side effects are dose-dependent, the most common being elevated blood pressure, especially in those with pre-existing hypertension,^[37] and harmful changes in cholesterol levels: some steroids cause an increase in LDL cholesterol and a decrease in HDL cholesterol.^[38] Anabolic steroids have been shown to alter fasting blood sugar and glucose tolerance tests.^[39] Anabolic steroids such as testosterone also increase the risk of cardiovascular disease^[40] or coronary artery disease.^[41][42] Acne is fairly common among anabolic steroid users, mostly due to stimulation of the sebaceous glands by increased testosterone levels.^[43][44] Conversion of testosterone to dihydrotestosterone (DHT) can accelerate the rate of premature baldness for males who are genetically predisposed, but testosterone itself can produce baldness in females.^[45]

High doses of oral anabolic steroid compounds can cause liver damage, as the steroids are metabolized (17α-alkylated) in the digestive system to increase their bioavailability and stability.^[46]

There are also sex-specific side effects of anabolic steroids. Development of breast tissue in males, a condition called gynecomastia (which is usually caused by high levels of circulating estradiol), may arise because of increased conversion of testosterone to estradiol by the enzyme aromatase.^[47] Reduced sexual function and temporary infertility can also occur in males.^[48][49][50] Another male-specific side effect which can occur is testicular atrophy, caused by the suppression of natural testosterone levels, which inhibits production of sperm (most of the mass of the testes is developing sperm). This side effect is temporary: the size of the testicles usually returns to normal within a few weeks of discontinuing anabolic steroid use as normal production of sperm resumes.^[51] Female-specific side effects include increases in body hair, deepening of the voice, enlarged clitoris, and temporary decreases in menstrual cycles. When taken during pregnancy, anabolic steroids can affect fetal development by causing the development of male features in the female fetus and female features in the male fetus.^[52]

A number of severe side effects can occur if adolescents use anabolic steroids.

For example, the steroids may prematurely stop the lengthening of bones (premature epiphyseal fusion through increased levels of estrogen metabolites), resulting in stunted growth. Other effects include, but are not limited to, accelerated bone maturation, increased frequency and duration of erections, and premature sexual development. Anabolic steroid use in adolescence is also correlated with poorer attitudes related to health.^[53]

Other side effects can include alterations in the structure of the heart, such as enlargement and thickening of the left ventricle, which impairs its contraction and relaxation.^[54] Possible effects of these alterations in the heart are hypertension, cardiac arrhythmias, congestive heart failure, heart attacks, and sudden cardiac death.^[55] These changes are also seen in non-drug using athletes, but steroid use may accelerate this process.^[56][57] However, both the connection between changes in the structure of the left ventricle and decreased cardiac function, as well as the connection to steroid use have been disputed.^[58][59].

If you want to be fit by naturally ask me a problem i will give you the solution

coming up special population workout . Ask me?