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Showing posts from December, 2018

Tips To Make New Year Weight Loss Resolutions Actually Work!

As the New Year is approaching, we all are set with our own resolutions. Be it about travelling more, trying new dishes or finally getting in shape. But the problems with resolutions are that we only stick to them for a couple of day or max, for a month.
1. Make simpler and short-term goals Don’t get driven away with the New Year’s zeal and make tough goals. Instead, choose a simple and approachable path with goals that are more achievable. So instead of having a huge number to achieve for weight loss, try something smaller and continuous. Like, set a plan to lose 5 kgs in the first two months and then after achieving it, move ahead with another goal. In simple words, make short-term goals. 2. Take expert’s help If you think the new year would be the right time for you to follow the diet strictly, then it’s time you go to the experts. Although Google does serve a lot of purposes, when it comes to health and weight loss, you should be talking to someone who knows things. You can consult…

The ABSOLUTE Worst exercise that is done by many people?

The ABSOLUTEWorst exercise is... Drum Roll..... Bench Dips (for triceps)! I've know more people who've hurt themselves (shoulders) while doing this exercise than any other! This exercise puts way to much stress on the anterior capsule of the shoulder. The Bench Dip puts the shoulder in a very vulnerable position and the LAST thing you want to do is load it up with your bodyweightas you try to work your triceps.DO NOT perform this exercise… the RISKS way outweigh any benefit! You can sometimes see the humerus bone protruding from the front of the shoulder in the low position of this exercise. And I see MANY trainers still using this exercise with their clients! Let me repeat... I STILL SEE MANY TRAINERS USING THIS EXERCISE WITH THEIR CLIENTS! Better Alternative: A much better alternative are Pushups with your elbows close to your body (elbows-in position). This takes some of the load of your chest and places it on your Triceps. This is much safer and more effective than bench dips. …

Which is Better, Walking or Running?

Absolutely walking. I’m sorry for you about the fakes answers I can see here that wrote you to do jogging or running. This thing is one of the biggest mistake of my new clients - they think if they run and sweat they lose a belly fat. IT’S FALSE. Running do 2 things in your body : Burns the fat*** Burns the muscles too *** But if you’re subscriber of my email list you already know that the body don’t burn fat if he doesn’t have muscles. So for the long term - running can cause you to lose your muscles and become a pony with a belly fat. It looks ugly. Walking, however, burns your fat only and accelerates your metabolism. It’s a fact and not an “hypothesis”. I go out every day for a 30–60 minutes of fast walking already 1.5 years and my up to 256 clients do it too. Here is just 1 of the results : It works because of the walking. Believe my friend I really want you to success and I fight for the truth. Let’s start like this : Go out this 2 weeks (14 days) every *morning* to 30 minutes o…

Seven high-protein low-carb foods that you must include in your diet to build lean muscle and promote weight loss.

1 SpinachBenefits: Spinach contains loads of antioxidants that along with protecting the body from free radicals, also reduce the risk of a slew of diseases such as cancer, diabetes and other cardiovascular ailments. Nutrients: 100 grams of raw spinach provides around 24 calories of energy, 3 grams of protein and negligible quantities of fat and carbohydrates. Spinach is a rich source of vitamins A, C, and K, along with vital minerals including Magnesium, Potassium, Calcium, Manganese, and Iron. #2 PeanutsBenefits: One of the most important benefits of having peanuts on a regular basis is that it helps in maintaining cardiovascular health. Also, the presence of antioxidants prevents cell damage from free radicals to improve the immune system. Nutrients: 100 grams of peanuts contain 570 calories of energy, 60 grams of carbohydrates, 50 grams of fat and 26 grams of protein. They are also an excellent source of vitamins and minerals including Copper, Magnesium, Manganese, Phosphorous, and…

5 Common Training Mistakes to Stop Doing

5 Common Strength Training Mistakes to Stop Doing Mistake #1 Using Body Part Splits Beginners are often introduced to strength training through body-part splits, which are exercise routines that dedicate an entire day to a specific muscle group. For example: Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Shoulders Friday: Arms Saturday and Sunday: Rest While this may be effective for experienced bodybuilders, for beginners it’s like drinking water through a fire hose and here’s why. Beginners need to learn how perform basic exercises like squats, pushups and deadlifts. These exercises take lots of practice, and you don’t get good at anything by only practicing it once a week. Second, beginners rarely have the ability to recover from workouts that smash a single body part with so many sets and reps that your muscles feel like they’ve been put through a meat grinder. Beginners are better off with either three full-body workouts per week or four workouts that are split between uppe…

Daily Fitness Routine

I will tell 2 routines I have followed/follow:- Routine A ( followed for the past 2 years ) Wake up at 11:00/12:00.Had my meals by 16:00.Hit the gym at 16:30/17:00.Strength training for 2 hours (15 minutes of dynamic stretching , 90 minutes workout , 15 minutes stretching plus abs ).Whey Protein shake consumed immediately after with a few boiled eggs.PreWorkout taken at 16:00/17:00 couldn’t make me sleep until 1/2am. REPEAT Routine B ( following from past 2 months ) Wake up at 5:30.Take PreWorkout + a scoop of CARBOS because body needs fuel and CARBOHYDRATES = FUEL of body (all the carbohydrates are consumed by the body during sleep from the previous meal being dinner at 21:00).15 mins of dynamic stretching, strength training for 80–90 minutes, 15 minutes of stretching for relaxation plus abs.Whey Protein immediately after the workout at the gym itself.Now I am free by maximum 8:30 and I have another 13 hours to eat during which I consume 6–7 clean meals. REPEAT Personally, I prefer ‘Rou…

How do I reduce body fat properly?

Follow these simple bits of advice to help lower body fat percentage and reveal your six-pack
1. Reduce your daily intake of liquid calories When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities. A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour. But it’s not just cans of the fizz…

5 REASONS TO DO PULL UPS EVERY DAY

#1: IT’S TOUGH TO WORK YOUR GRIP For the folks who don’t have a background in sports, physically demanding jobs or get a lot of activity in general, the simple act of opening the new cap of a water bottle may indicate you need some work in the grip department. So how do we fix this? Exercises that are allow static contractions of your hands, forearms, shoulders and upper back. Hang from the pull up bar for time, farmers walks for distance with a heavier weight or using a grip trainer. For newbies, endurance will get you results instead of going straight for the heavy weights. #2: YOUR BACK MUSCLES ARE IMPORTANT Pull ups are one of the best exercises to develop back strength. So we need to nail down the prerequisites because just staring at the pull up rig isn’t going to build a single ounce of muscle. Pull up negatives- stand on something or jump up to the bar and get yourself in the top position of the pull up. In a slow and controlled fashion lower yourself until your arms are full ex…

How to Get a Flat Stomach in 3 Days

How to Get a Flat Stomach in 3 Days Watch What You Eat Eating too much at one time or eating too quickly can both cause bloating. If you typically wait too long between meals and eat when you're starving, you're likely to eat too much and too quickly. Eating too much causes your belly to become distended because the excess food can't be digested quickly enough. Eating too quickly can cause you to swallow excess air, which leads to the formation of gas in your belly. Eat smaller meals more frequently: This prevents you from becoming so hungry that you overeat. It also gives your body less to process at one time, so it's easier on your digestive system. Don't eat in a hurry: Make sure you have enough time to sit down and eat slowly and mindfully. Pay attention to your food as you're eating it, chew it thoroughly, and don't get distracted while eating. Avoid talking while eating: Although a little casual chit chat during meals is fine, too much talking while eatin…

What Is The Best Way To Stay Fit?

I can't tell you about others but here is what I have been doing for last 4-5 years. In order to achieve fitness, you first need to define your goals and then work accordingly. Obviously, I have some fat and I am nowhere close to a model type physique but that has never been my goal. For an average person like me, who is 25 year old and have been busy finishing his PhD for last 4 years, I think I am doing okay in terms of achieving my personal fitness goals. Here are some of my habits: Food: For breakfast, I eat two whole eggs fried in very little salted butter, wrapped in a tortilla and a glass of milk. For lunch, I eat cooked beans with rice for 3 days and chicken/mutton with rice for 4 days. For dinner I eat green veggies and fruits. Veggies could be in salad form or cooked depending on my mood. On Friday, generally I eat dinner outside. Workout: I run 3-4 miles every evening 5 days a week. For the remaining two days, i do pull ups, chin dips, push ups and squats and sometimes…

How to Reduce Belly Fat.

#1 CrunchesStep 1: Lie down on the floor in a supine position and place the feet close to each other. Position the feet on the floor and slightly bend the knees to form an arch with the floor. Place the palms behind the head without interlocking the fingers. Step 2: Brace the abdomen region and gradually raise the torso with a stationary lower body. Continue this motion until the upper body is almost perpendicular to the floor. Step 3: Hold this position for a moment and return to the starting position.  Repeat the exercise for the recommended number repetitions. Important tips: Wear a weighted vest while performing this exercise for added resistance and improved customizability. Do not use momentum to lower the body as an improper form could lead to a serious back or neck injury. #2 V-Ups
Step 1: Lie on the floor in a supine position and place your arms overhead such that they are parallel to the body. Ensure that the feet are close to each other throughout the duration of the exercise.