Sensex, Nifty in red; oil & metals drag, IT stocks gain

03:30 Market close

The market ended at lower level. Nifty ends at 8711.70 (down 12 points), after sinking below 8700 intraday. The Sensex is down 32.14 points at 28850.97. About 1025 shares have advanced, 1889 shares declined and 229 shares are unchanged.

Tata Power was down 8 percent, Sesa Sterlite, BHEL, ONGC and M&M were losers in the Sensex.

03:00 pm Market in red

The Sensex is down 27.78 points at 28855.33 and the Nifty down 8.65 points or 0.10% at 8715.05. About 1081 shares have advanced, 1789 shares declined and 226 shares are unchanged.

Tata Power tanks over 7 percent, ONGC, Sesa Sterlite, Hindalco and ICICI Bank are major losers in the Sensex. Only IT stocks are up with gainers like TCS, Wipro and Infosys. HDFC and Coal India are other gainers in the Sensex.

02:45pm Market Update

The market trimmed gains on profit booking at higher levels. The Sensex gained 230.24 points at 29113.35 and the Nifty rose 69.70 points to 8793.40.

About 1254 shares have advanced, 1572 shares declined, and 236 shares are unchanged on the BSE.

02:30pm Petronet LNG falls

Petronet LNG disappointed street with the third quarter net profit falling 38.2 percent sequentially (up 20 percent year-on-year) to Rs 162.4 crore.

A poll had expected profit of Rs 227.9 crore on revenue of Rs 11,058 crore for the quarter.

Total income from operations grew 2 percent (up 19 percent Y-o-Y) to Rs 11,198 crore during October-December quarter from Rs 10,980 crore in pervious quarter.

Operating profit fell 34.2 percent quarter-on-quarter (down 3 percent year-on-year) to Rs 341 crore and margin declined 170 basis points to 3 percent in the quarter gone by. Analysts had estimated operating profit at Rs 475.2 crore and margin at 4.3 percent for the quarter.

02:00pm Market Check

Equity benchmarks gained more than a percent higher in afternoon trade, aided by further upside in banking & financials, technology and FMCG stocks. The Sensex jumped 367.77 points to 29250.88 and the Nifty rallied 98.80 points to 8822.50.

However, the broader markets remained flat. About 1320 shares have advanced, 1412 shares declined, and 241 shares are unchanged on the BSE.

Samir Arora of Helios Capital says FIIs are excited about India, but most of them are still stocking to the quality names. They are still not upbeat on companies that are potential turnaround stories.

Looking at possibilities on the economy in terms of monetary stimulus and fiscal stimulus, financial sector stocks will still do well, and within that space, private sector banks will outperform, feels Samir Arora of Helios Capital.

Among banking & financials, HDFC toppped the buying list on Sensex, up 4.6 percent. Axis Bank and State Bank of India rallied 1-3 percent while rival ICICI Bank recouped all its losses.

HDFC Bank gained 2 percent as it kicked off a Rs 10,000 crore share sale, with a Rs 1,500 crore QIP book launched last night. Sources say the QIP book saw very strong response, was subscribed over 7 times. The bank is also looking to raise Rs 7,500-8,000 crore via ADR issue.

TCS, Infosys and Wipro climbed 3-3.6 percent after Cognizant positively surprised the street with a revenue growth of 6.2 percent Q-o-Q and provided an encouraging guidance of 19 percent for this year. CLSA says guidance should improve investor confidence on CY15 demand health for Indian IT companies.

Bharti Airtel rebounded after seeing a loss of 1 percent. The company delivered a tepid set of Q3 numbers as Africa performance continued to drag. CLSA downgraded Africa's FY15-18 EBITDA by 11-13 percent.

In key earnings, Tata Motors gained 1.4 percent ahead of its third quarter earnings today. A expects revenues to come in 3.5 percent higher while profits are likely to remain flat at Rs 4,846 crore on a consolidated basis.

However, ONGC, Mahindra & Mahindra, Sesa Sterlite, Tata Power, Cipla, GAIL, Hindalco and BHEL were down 1-4 percent. 

Interval Training – Fast Fat Loss

When it comes to losing weight, interval training is an excellent approach which produces great results. However, small changes in your training routine can have big effects, and it is important to maximize your time spent in the gym. What tips and techniques can you utilize to see dramatic weight loss with your interval training efforts? Here is a short list of great ideas, which will enhance your workouts on a day to day basis.

First, if you don’t know what interval training is, it is simply a type of workout, which blends high-intensity exercise with less intense training. These are paired in sets, and the sprint intervals are where you push yourself to the limit. These are usually much shorter in duration, and can be as little as 15 seconds long. An example of a sprint interval is running at full speed for 30 seconds, or doing an uphill climb on a stationary bike for 10 minutes. This is followed by a rest interval, in which you are still working out, just at a much lower level. This allows your body to recover from the load placed upon it during the high-intensity exercise. An example would be jogging after running at full speed. The amount of rest time is determined by your level of fitness, and the less time spent in the rest interval, the more effective your workout will be.

Now that we have a good idea of precisely what interval workouts entail, let’s look at a few tips that will help you get the most benefit from this type of exercise program.

Tip #1: Have a Big Focus!

The first tip to implement in your interval workout is to focus on the largest muscles in the body the most. The reason interval training is such a great workout is because of a technical process called Excess Post Exercise Oxygen Consumption or EPOC for short. This biological mechanism is how your body restores the energy to your muscles after a period of high intensity exercise. Because the larger muscles in your body have larger energy stores to begin with, they require more calories to restore them back to normal levels. When you burn calories, you shed pounds, and that is your goal!

So, instead of spending the bulk of your time working out muscles like your biceps and triceps, focus on the large muscle groups found in the lower body instead. Your quads are a great place to start, and exercises like squats use a tremendous amount of stored energy to accomplish. Therefore, to lose the largest number of pounds, use the biggest muscles in your body!

  

The second tip to take your weight loss efforts with interval training to the next level, is to stretch the time of your sprint intervals to the limit. The intensity of sprint intervals burns a tremendous amount of calories, and it also works to speed up your resting metabolism as well. That means, not only will you be burning more calories during your workout session itself, you’ll also burn more throughout the rest of the day too! Clearly, this approach will help you to lose weight quickly. Also, another key to losing the weight, is to make sure your sprint intervals are at maximum intensity. On a scale of 1 to 10, if you can consistently hit 10 during this phase of your interval workout, you will be well on the way to achieving your weight loss goals.

If you can’t push yourself for much longer at first, don’t despair. A third technique you can use instead, is to shorten the length of all intervals in your routine. Changing from low to high intensity exercise requires a massive shift in your body, and the more times you undergo this process during your workout, the more your body will change. When you constantly draw upon your body’s reserves in the way interval training demands, it begins to reduce its fat production and channel calories into energy for your muscles instead. So, if you can’t lengthen your sprint intervals right away, simply shorten your periods of rest instead.

This next tip may seem counter-intuitive, yet it works well. To enhance the impact of your interval workout, eat a meal before you step into the gym. For many years, it was thought that waiting to eat until after your training was complete burned more fat in the end. The reason for this, is because your insulin spikes when you eat, and this substance keeps your body from shedding fat. Yet, new studies suggest that eating before your workout is better, as a good meal will give you the energy to push your body harder in each set. As is the case with interval training, the higher intensity level you achieve, the more fat you consume. So, though eating preserves fat to some extent, the better quality of your workouts will more than make up for this. As a side benefit, eating before exercising causes you to eat less during the rest of the day, meaning you’ll lose even more weight overall. It is best to eat something that is easy to digest about 30 minutes before your interval workout.

The fifth tip to get the most out of your interval training has to do with nutrition. If you eat in tandem with the right exercise program, you can effectively double the effect of your weight loss efforts. While it is important to eat before working out, as we saw above, don’t load up your plate with lots of carbohydrates. This is true for the rest of the day as well, as carbohydrate moderation can produce dramatic results when you exercise as well. Also, getting the right minerals and vitamins in you diet is vital, as deficiencies in these will lead to low endurance, and therefore poor interval training sessions. Finally, proper hydration is key, not just while your in the gym. The rule of thumb is, eight to ten glasses of water per day, but you may need more if you are training especially hard. Getting enough water helps your cells to stay healthy, and it will help give you the energy you’ll need to push yourself in the sprint interval portion of your workouts.

There you have the best tips and techniques for getting the most from your interval training. This type of exercise program is one of the best for weight loss you can implement in your life. If you want to shed pounds fast, then incorporating a good interval workout will give you the results which you desire. So why not your training program starts today, and you’ll hit your ideal weight before you know it! More Information please visits the site www.flattenyourabs.net

7 Old Weight Loss Rules

7 old Weight Loss Rules which I Still Live by

I know firsthand that it’s very difficult and tricky to lose weight. There are so many different approaches and rules to weight loss; making it very confusing. However, by following some old rules which have fallen out of favor this day you can do it. It’s only when I started to implement and follow these seven weight loss rules that I saw phenomenal results. If you are struggling to lose weight, these rules can help you achieve your goals faster:

Eat 6 small, healthy meals

It may feel like a lot of work to eat six small meals. Alternatively, you may think eating six meals will cause you to gain weight. However, it’s one of the strategies that has helped me to lose the most weight. Eating smaller meals more often will help to boost your metabolism prevent cravings and will keep you fuller. The key, nevertheless, is to make sure that those meals truly are healthy and small. Overeating will make you gain weight, so watch your portion sizes. Two or three meals just do not work. Your body starts to cannibalize your own the complete opposite of what you want. As a general rule your portion size should be lean protein the size of your palm, complex carbohydrates the size of your palm and fibrous vegtabebles the size of your hand.

Minimum complex carbs after lunch time

This weight loss rule might be difficult to implement, but it sure does work. Your metabolism slows down gradually after lunch time. For this reason, your intake of starchy carbs also decreases little by little if you want to lose weight. Follow this rule of no complex carbs after lunch by having loads of veggies for your afternoon snack and for dinner. Just add a protein and fat source to make it a complete meal. Some of the carbs which you need to limit or avoid at night time includes – potatoes, sweet potatoes, bread, pasta, rice and other grains.

Eat only ideal foods

The foods you eat make up to 80% of what you look like. If you only eat the right types of food, you will reach your weight-loss goals faster. The best, “ideal” foods for weight loss are lean proteins, crufusia vegetables, unprocessed natural carbs and healthy fats. You can have a look at my post “Fat Loss Meal Plans” to find an example of an ideal fat loss meal plan.

Self-discipline is vitally important.

Without this old stand by “self-discipline,” weight loss will be very difficult; even impossible. How do you get iron-strong self-discipline? Practice makes perfect. The more times you say to something (no to that piece of cake), the easier it becomes. Just remember what you want to look like and your willpower will get stronger. To make it easier, keep a picture of an inspiring model on your mirror or refrigerator and have a look at it when you want to cheat.

Exercise is the key to lose fat

Diet can only take you so far. A healthy diet is great for losing weight, but if you want supermodel worthy results, you need to exercise regularly. Exercise is very effective for getting rid of love handles and to reduce the appearance of cellulite. For best results, you should aim to work out for at least 4-5 times per week. Interval training or short bouts of high intensity exercise burns the most fat and calories.

No food is off-limits.

Depriving yourself of your favorite foods is only going to make you miserable, and it may lead to binge eating. While it is best for optimal fat loss to avoid certain foods, having a little piece of it won’t hurt once in a while won’t hurt. They key is to get exercise in and to eat fewer calories before or after your small cheat.

It’s a lifelong journey

Losing your excess weight or fat is not the end of the journey. If you want to keep the weight off, you can’t go back to your old eating habits. Doing so will only make you gain weight again. Except that, your journey to a healthier, better looking body will be a lifelong one. And then commit to following these seven weight loss rules throughout your life. You can ease up a bit on your diet once you’ve reached your goals, but never go back to the way of eating, which made you gain weight.

Conclusion

These weight loss rules helped me to see awesome results, and I am sure that they can do the same for you. If you are serious about losing weight, just follow these rules that I shared with you in this post, and you will reach your goals faster.

David Grisaffi C.H.E.K Level II Practitioner
Corrective Holistic Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach Level II
Warrior Diet Level II Controlled Fatigue Training

Author of, Firm and Flatten Your Abs

–> Firm and Flatten Your Abs