SLOW PROGRESS IS BETTER THAN NO PROGRESS
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Execise Daily
Execise Daily to keep your self fit and strong
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Say NO to Junk Food
Eat Clean and stay fit and healthy
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Follow Three E’s to stay healthy and fit
1-.Eating Right 2-Exercise Regularly. 3-Everyday active.
Thursday 29 October 2015
Wednesday 28 October 2015
Tuesday 27 October 2015
Recipes #1 ... Morning Breakfast ... Oats with Milk .
As we all know that breakfast is one of the most important meal of the day. It not only gives energy to your body but taking proper breakfast daily is linked with many health benefits like weight control and lowers body cholesterol levels.
So, I will begin this blog stating how to prepare one of the best and easiest recipes for your daily breakfast. i.e. Oats with Milk
Recipe benefits we will discuss later, first let's understand how to prepare this recipe and what all ingredients are required.... OK lets start... :)
Ingredients Required.
So, I will begin this blog stating how to prepare one of the best and easiest recipes for your daily breakfast. i.e. Oats with Milk
Recipe benefits we will discuss later, first let's understand how to prepare this recipe and what all ingredients are required.... OK lets start... :)
Ingredients Required.- One glass Skimmed milk
- Quaker Oats – 1/2 cup (or White Oats)
- Sugar – 1 Tbsp
- Apple – 1/2 chopped in to small pieces.
- Banana – 1 small sized (Optional)
How to Prepare
- Chopped the fruits in to small pieces, you can add more fruits as per your choice,
- Boil the milk, once it is boiled add the oats in to milk, then add sugar in to that.
- Transfer the above cooked oats with milk to a serving bowl.
- Leave the mixture to cool for 2-3 minutes.
- Now add all the chopped dry fruits in to that.
Now your fresh and healthy Oats breakfast is ready ...Enjoy... :):)
Benefits of Oats with Milk :
- Oats are whole grains and a very rich source of nutrients.
- Oats are also high in fibre, intake of small cup of Oats with Milk will make you fill up with out intake of extra calories.
- Oats are rich in Protein and Iron that helps you in building lean and fit body.
- Oats can enhance the immune system, prevent cardiovascular diseases, maintain healthy cholesterol and blood sugar levels, provide strength and energy from natural plant proteins and sugars, and improve the health of your skin and hair.
Monday 26 October 2015
FitnessTips #2
Runners: Listen up! Land softly! Many runners strike heels first, then roll to their toes, but at top speeds, the impact puts extra pressure on your knees. During faster intervals, concentrate on landing on your mid foot or the pad of your forefront.
Sunday 25 October 2015
Beginners Men's Workout At Gym
So Finally you came out from your comfort zone and decided to sweat , ya Sound's too good.But are you ready with your Beginner workout plan .!!!!!!!
Before we go into more details, if you are looking Guide for very First day, please read our blog article.
As there are many people with desire to have a fit and strong body but without know-how and lift-up methods, working on every exercises ,every day and hoping something will happen.
Dear friends nothing will happen if you try do each and every exercise , only thing will happen you will quit the gym ..
Fortunately, you are with FitnessMantrahub and won't be making those same mistakes.
Here's the info you need to understand before you get started.
1) Perform workout for 4 days in a week for one month and resting one day at least in between workout session.
Workout Schedule:
Monday: Workout A
Tuesday: Off-rest day
Wednesday: Workout B
Thursday: Off-rest day
Friday : Workout A
Saturday : Off-rest day
Sunday : Cardio Exercises
Follow the above schedule for one week then change the Workout order apart from Cardio exercises, Next week you can begin with Workout B.
Now you will be amaze what is Workout A and Workout B. Lets start what are these workout.
The most important thing you need to follow before starting your every day workout, you need to do a proper warm up exercise or stretching exercise. By performing 5-10 minutes of any warm-up exercise that works the large muscles of the body, increasing blood flow and warming the muscles themselves.
Workout Plan A:
1: Seated Dumbbell Press
3 sets with 5 -8 reps
Take one minute rest between each set
2: Bench Press
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Standing Dumbbell Press-Biceps
3 sets with 5 -8 reps
Take one minute rest between each set.
4: Calf Raises
3 sets with 5 -8 reps
Take one minute rest between each set.
Workout Plan B:
1: Pull-Ups
3 sets with 2-5 reps
Take one minute rest between each set.
2: Squats
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Triceps-Pulling Down
3 sets with 5 -8 reps
Take one minute rest between each set.
4: Rows
3 sets with 5 -8 reps
Take one minute rest between each set.
Above mentioned two workout plans are balanced workout plans , that will cover most part of your body.
Workout plan A covers.
Workout plan B covers.
It is recommended that for the first few week or you can say for a month, beginners must follow strict routine, and try to learn the basic movements for each exercise as all are new to you.
Some times your co-ordination may get wrong , but don't worry take rest and Keep practicing and rehearsing the movement pattern until you learn how to do it perfectly, don't focus on number of sets, focus on the correct coordination and proper way of doing. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.
It's a request from all beginners don't over do any exercise, or don't try to add something more advanced in the workout plan as your body is not use to of such kind of activities, and you may get cramps in your body that may lead to serious consequences.for better results do it as it is mentioned in workout plan.
After one month you can increase numbers of repetition and weight as your body had stamina to start advance level or workout plan.
So that's it guys follow the plans mentioned above and start developing your body strength to make your body to accept the beginning of advance level workout plan.
We will be posting advance level of workout plan in our next blog.
If you are looking for Beginners diet plan , or in case looking for Reducing weight naturally , please refer our blog articles.
In case of any queries or any support needed in understanding workout plan or any improvement ideas, suggestions, please put your queries in comments section we will get back to you for sure .
Before we go into more details, if you are looking Guide for very First day, please read our blog article.
As there are many people with desire to have a fit and strong body but without know-how and lift-up methods, working on every exercises ,every day and hoping something will happen.
Dear friends nothing will happen if you try do each and every exercise , only thing will happen you will quit the gym ..
Fortunately, you are with FitnessMantrahub and won't be making those same mistakes.
Here's the info you need to understand before you get started.
1) Perform workout for 4 days in a week for one month and resting one day at least in between workout session.
Workout Schedule:
Monday: Workout A
Tuesday: Off-rest day
Wednesday: Workout B
Thursday: Off-rest day
Friday : Workout A
Saturday : Off-rest day
Sunday : Cardio Exercises
Follow the above schedule for one week then change the Workout order apart from Cardio exercises, Next week you can begin with Workout B.
Now you will be amaze what is Workout A and Workout B. Lets start what are these workout.
The most important thing you need to follow before starting your every day workout, you need to do a proper warm up exercise or stretching exercise. By performing 5-10 minutes of any warm-up exercise that works the large muscles of the body, increasing blood flow and warming the muscles themselves.
Workout Plan A:
1: Seated Dumbbell Press
3 sets with 5 -8 reps
Take one minute rest between each set
2: Bench Press
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Standing Dumbbell Press-Biceps
3 sets with 5 -8 reps
Take one minute rest between each set.
4: Calf Raises
3 sets with 5 -8 reps
Take one minute rest between each set.
Workout Plan B:
1: Pull-Ups
3 sets with 2-5 reps
Take one minute rest between each set.
2: Squats
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Triceps-Pulling Down
3 sets with 5 -8 reps
Take one minute rest between each set.
4: Rows
3 sets with 5 -8 reps
Take one minute rest between each set.
Above mentioned two workout plans are balanced workout plans , that will cover most part of your body.
Workout plan A covers.
- First exercise will cover your shoulder part and is one of the best shoulder exercises for developing all heads of the shoulders.
- Second Exercise will cover your chest part and this exercise is the standard measure for strength and will help you in developing more body strength.
- Third Exercise will help your Arms in getting strength
- Fourth Exercise exercise will benefit your calf muscles in the back of your lower leg, as well as your Achilles tendons. This additional strength helps prevent leg and ankle injuries.
Workout plan B covers.
- First exercise Pull ups is one of the hardest exercises you can do, but also provides you with the greatest benefits to your back and upper body
- Second Exercise is one of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.
- Third Exercise will help your Arms in getting strength .
- Fourth Exercise is one of the best exercise as this activates muscles throughout the whole body and burns a ton of calories in the process.
Soon we will be mentioning more details of each exercise in our next post. Request you to please be patience till that time...... :):)
Some times your co-ordination may get wrong , but don't worry take rest and Keep practicing and rehearsing the movement pattern until you learn how to do it perfectly, don't focus on number of sets, focus on the correct coordination and proper way of doing. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.
It's a request from all beginners don't over do any exercise, or don't try to add something more advanced in the workout plan as your body is not use to of such kind of activities, and you may get cramps in your body that may lead to serious consequences.for better results do it as it is mentioned in workout plan.
After one month you can increase numbers of repetition and weight as your body had stamina to start advance level or workout plan.
So that's it guys follow the plans mentioned above and start developing your body strength to make your body to accept the beginning of advance level workout plan.
We will be posting advance level of workout plan in our next blog.
If you are looking for Beginners diet plan , or in case looking for Reducing weight naturally , please refer our blog articles.
In case of any queries or any support needed in understanding workout plan or any improvement ideas, suggestions, please put your queries in comments section we will get back to you for sure .
Motivation Mantra #4
Every Journey Begins With a Single Step. But YOU'LL Never Finish , If You Don't Start.
Saturday 24 October 2015
FitnessTips #1
Follow the 80/20 rule :
Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.
The Very First Day at Gym......
So finally you have decided to come out from your comfort zone and looking forward to your very first day at gym.
Before coming to gym you will be having some glamorous thoughts, that you will do this, that and trainer will help you something like that....
But things will be different when you enter the very first day at gym, it might be very scary for the Gym Virgins, new faces, machines will be every where, everyone will be doing different stuff.If you’re going to the gym for the first time, there are a lot of things you should know.But don't worry , we are here with all the stuff ready to make your day awesome. lets start one by one ......
a) Don' t forget to bring Water bottle filled with Glucose Mixture
As this is your first day at gym , you are going to do some activities that your body is not use to do,so you will be tired very early or you may sweat more , and your body will get dehydrated.
Dehydration occurs when the amount of water intake is less than amount of water leaving the body .
So water mixed will Glucose will not let your body dehydrated and you will feel energetic.
anyways drinking more water is always good for health , but don't drink too much water while you are doing exercise, take few sips of water on regular intervals to avoid dehydration in your body.
b) Look out for lockers:First thing once you enter to gym , is to search for lockers so that you can keep all your things inside locker , that are not required for your training , make your body free from the things which are not going to use while doing exercise, like keys, bags, mobile etc.
More your body is free more you will concentrate on exercise other wise you will keep on worrying that my mobile will fell down while doing exercise or some thing else....
c) Talk to trainer and know your Basics First.
Don't try to hurry up for exercises , first talk to trainer understand the things, As initially you don’t know how to use all the equipment,
Make sure your trainer knows that your goal is to be introduced to all the equipment and learn how to use it properly. You’ll be surprised at how quickly you pick things up and become very comfortable.
Proper understanding of gym equipment and usage will avoid your body from getting unnecessary body cramps.
Knowing the basics before you begin will go a long way towards building your confidence, putting you at ease, and keeping you safe and healthy too.
d) Don't Over Do it on very first day
This is one of the common mistake that most of the new comers do on their first day. Plan to do work out approximately for 30 to 45 minutes rather than doing for an hour or more.
As your body is not use to for this type of sudden changes , you will feel more pain in your body onthe next very day, Pain is common once you start the gym.
So don't get afraid that your muscles feeling pain, it will be there for one week after that when your body becomes use to for such changes ,further you won't feel any body pain.
So it its suggest to do mix exercises for first two weeks with light weight, don't go for heavy weight for one month, stabilize your body , develop your body strength and then go for more
So do not push yourself in heavy weights immediately,rather go for full body work-outs for a couple of weeks (3-4) until you feel you have enough power to go to specific muscle work out.
Most important thing do not expect immediate results, it takes about 4 months to see concrete results (improvements) in your body ...
e) Don't worry what other's think about it.
I know this is the most common questions in every beginners mind ," what other will think ".I to have same question when i started my gym.But friends don't bother what other will think of you.
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You have to focus on for what reason you came here, and what are your goals and how to achieve your goals and how much hard effort you have to keep to achieve your goals.
If you able to do one set , which others are able to 10, don't worry what they are thinking about you, you just make you mind motivated , one day i will do 10 for sure .....
f) Few Golden Rules that everyone must follow
i: Beware of Chatterers
In every gym you will find few people who are every time looking for an opportunity to tell you every problem and drama that has ever occurred in their lives and will eat most of your Gym time, so Beware of such people..
ii: Rack the Weights after use.
If you are done with your exercise , rack up the weight , don't simply keep the weight lying there, it some time hurt people.Simple If you pick it up, keep them back..
iii: No Sweat
If you sweat on it, wipe it with a towel. Always carry one when you gym. You definitely don’t like lying down on someone else’s sweat, nor would others like lying on yours.
iv: Respect time limits:
During peak hours respect time limits mentioned over machine, use the machine for that time limit, don't simply sit on that machine and do chat chatting ,wasting other time.
v: Don't make Noise
It's common when people are lifting more weight ,they create some grunting short of noise or some time use abusive languages, please try to avoid this things some people won't feel comfortable with this,.
Hope with these tips, you should do well on your way to achieve perfect fitness . Not only will this help you get a better body, it will also make the gym a better place.
ii: Rack the Weights after use.
If you are done with your exercise , rack up the weight , don't simply keep the weight lying there, it some time hurt people.Simple If you pick it up, keep them back..
iii: No Sweat
If you sweat on it, wipe it with a towel. Always carry one when you gym. You definitely don’t like lying down on someone else’s sweat, nor would others like lying on yours.
iv: Respect time limits:
During peak hours respect time limits mentioned over machine, use the machine for that time limit, don't simply sit on that machine and do chat chatting ,wasting other time.
v: Don't make Noise
It's common when people are lifting more weight ,they create some grunting short of noise or some time use abusive languages, please try to avoid this things some people won't feel comfortable with this,.
Hope with these tips, you should do well on your way to achieve perfect fitness . Not only will this help you get a better body, it will also make the gym a better place.
what exercise we need to do on very first day that we i will post on next post...
Friday 23 October 2015
Motivation Video # 2
Arnold Schwarzenegger's 6 Rules For Success
Many young people are getting so much advice from their parents and from their teachers and from everyone. But what is most important is that you have to dig deep down, dig deep down and ask yourselves, who do you want to be? Not what, but who.
Figure out for yourselves what makes you happy, no matter how crazy it may sound to other people.
2. Break the Rules
Break the rules, not the law, but break the rules. It is impossible to be a maverick or a true original if you’re too well behaved and don’t want to break the rules. You have to think outside the box. That’s what I believe.
After all, what is the point of being on this earth if all you want to do is be liked by everyone and avoid trouble?
3. Don’t Be Afraid to Fail
Anything I’ve ever attempted, I was always willing to fail. So you can’t always win, but don’t be afraid of making decisions. You can’t be paralyzed by fear of failure or you will never push yourself.
You keep pushing because you believe in yourself and in your vision and you know that it is the right thing to do, and success will come. So don’t be afraid to fail.
4. Don’t Listen to the Naysayers
How many times have you heard that you can’t do this and you can’t do that and it’s never been done before? I love it when someone says that no one has ever done this before, because then when I do it that means that I’m the first one that has done it.
So pay no attention to the people that say it can’t be done. I never listen to, “You can’t.” (Applause) I always listen to myself and say, “Yes, you can.”
5. Work Your Butt Off
You never want to fail because you didn’t work hard enough.Mohammed Ali, one of my great heroes, had a great line in the ’70s when he was asked, “How many sit-ups do you do?” He said, “I don’t count my sit-ups.
I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” That’s what makes you a champion.
No pain, No gain.
But when you’re out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning. Just remember that. Now, if you want to coast through life, don’t pay attention to any of those rules. But if you want to win, there is absolutely no way around hard, hard work. Just remember, you can’t climb the ladder of success with your hands in your pockets.
6. Give Back
Whatever path that you take in your lives, you must always find time to give something back, something back to your community, give something back to your state or to your country.
To see his complete uncut speech without any pic you can watch by clicking on the link.. Click Here
Why this Blog Started.......???
Welcome to the FitnessMantraHub Blog . I 'm 26 year old guy, Software Engineer by profession and Fitness,trekker enthusiastic by passion.
My Motive behind creating this blog is to guide and motivate people to adopt a healthy lifestyle.
Let me tell you from where is got motivation to start this blog...
During my college days i use to be lean and fit ,After Finishing my college, I joined job, In job mostly my time use to spend sitting on chair for more than 8 hours and during those hours i used to eat junk food, snacks, cold drinks...
This keep on going for about 2 years, later i re-liaised that i got extra weight and big belly, and my body stamina is gone,I can't run continuously even for 200 meters.
One day while standing in front of mirror i said to myself "look at yourself,how you look , like a fat ass"
Then that day i decided lets do it....:):)
Initially it was very difficult for me to get up early in morning and go for run and gym, But i made my mind no you have to do it.
Some times i got disappointed as people around me used to pass comments "you can not do it".
but these comments made me more stronger and made me to back more stronger....
As some one already said
"nothing is impossible” its up to you how you want to transform yourself.
My motive was to get fit and keep body lean. i never targeted for heavy body building. then slowly i started losing weight.
Once you start doing it , and you achieve something , people will start praising it.
After one year of dedicated effort , i came back to my shape which i use to have in my college days, lean and fit. During this period i controlled on my diet and followed a balanced diet plan.
So be confident ,stay motivated , you hard work will be paid and changes will visible.
Then i thought lets share, guide and motivate people to adopt a healthy lifestyle, this learning to others.....
Living healthy and fit life will give a some different type of Confidence that will help you to tackle difficult situations.
Life is an learning journey , so learn and share , Real Happiness is in sharing it may be in any form i.e knowledge, things, Sorrows etc.
This blog initiative is to guide people how to keep themselves as healthy and fit.
Our motive to provide various Exercises tips , Diet plan Guidance, home remedies for Weight loss and many other small small tips how to keep yourself healthy and fit...
One more things , "Be Patient Good Things Take Time "
If you have any things to share ,feel free to contact ....
sorry for bad English .....:):)
My Motive behind creating this blog is to guide and motivate people to adopt a healthy lifestyle.
Let me tell you from where is got motivation to start this blog...
During my college days i use to be lean and fit ,After Finishing my college, I joined job, In job mostly my time use to spend sitting on chair for more than 8 hours and during those hours i used to eat junk food, snacks, cold drinks...
This keep on going for about 2 years, later i re-liaised that i got extra weight and big belly, and my body stamina is gone,I can't run continuously even for 200 meters.
One day while standing in front of mirror i said to myself "look at yourself,how you look , like a fat ass"
Then that day i decided lets do it....:):)
Initially it was very difficult for me to get up early in morning and go for run and gym, But i made my mind no you have to do it.
Some times i got disappointed as people around me used to pass comments "you can not do it".
but these comments made me more stronger and made me to back more stronger....
As some one already said
"nothing is impossible” its up to you how you want to transform yourself.
My motive was to get fit and keep body lean. i never targeted for heavy body building. then slowly i started losing weight.
Once you start doing it , and you achieve something , people will start praising it.
After one year of dedicated effort , i came back to my shape which i use to have in my college days, lean and fit. During this period i controlled on my diet and followed a balanced diet plan.
So be confident ,stay motivated , you hard work will be paid and changes will visible.
Then i thought lets share, guide and motivate people to adopt a healthy lifestyle, this learning to others.....
Living healthy and fit life will give a some different type of Confidence that will help you to tackle difficult situations.
Life is an learning journey , so learn and share , Real Happiness is in sharing it may be in any form i.e knowledge, things, Sorrows etc.This blog initiative is to guide people how to keep themselves as healthy and fit.
Our motive to provide various Exercises tips , Diet plan Guidance, home remedies for Weight loss and many other small small tips how to keep yourself healthy and fit...
One more things , "Be Patient Good Things Take Time "
If you have any things to share ,feel free to contact ....
sorry for bad English .....:):)
Thursday 22 October 2015
Aerobic Workouts at Home for a flat, sexy tummy.....
As now days every 4th person is facing the problem of having big belly, this is mostly common in people who spends most of their time in sitting in offices with no workout
There can be various reason for having a big tummy like....
This exercise engages most abdominal muscles in your body resulting burning more calories in less time.
b): Full Plank Exercise:
How to do this exercise:
c): Side Plank This exercise is another variant of Full Plank Exercise.
How to do this exercise:
There can be various reason for having a big tummy like....
- Improper sleep
- Sedentary Lifestyle
- Over eating
- Genetics
It look very awkward when you are lean and you have very big belly, so just imagine how your tshirt /shirt look like.
A bigger belly not only affects your wardrobe, it also sets you up for health problems.
I will begin this blog post by stating various tips to how to get rid over extra belly fat. Remember one thing there is no short cut or magic to get flat, sexy tummy, only way to reduce weight are Through Exercising and Balance diet.
The most important thing is you need to be motivated,because changes will not be seen in one or two days.So be confident ,stay motivated , you hard work will be paid and changes will visible
You can refer our Blog section Balance diet plan , for complete diet plan
So lets start with what exercises we need to follow for a flat, sexy tummy:
a): Mountain Climbing
Start your Ab's workout with this exercise, Mountain Climbing exercise is among the few workout exercise which provide complete abdominal workout.
This exercise engages most abdominal muscles in your body resulting burning more calories in less time.
How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Then you need to bring your Knees towards the chest.
Step 3: During the knee motion you need to maintain your lower section straight.
Step 4: Slowly take back the knee and again make body in push up position,
Step 5: Do the above steps with another leg.
Step 6: Continue this exercise for 3 sets alternatively.
Note: if you are new to this exercise perform knee movement towards chest slowly , once your body is build up then go head with quick one.
b): Full Plank Exercise:
This Exercise is an interesting one as you will find rarely few people who are excited about this exercise. Plank exercise helps in building up your core,upper, lower body so its a good and complete exercise.
For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.
How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Bend you elbows in 90 degree position.
Step 3: Rest you body weight on your forearms and hold your body straight.
Step 4: Align your body to form a straight line from shoulders to ankles.
Step 5: Hold your body in this position as long as you can.
Step 6: Your target should to hold you body in this position for minimum of 1 minute.
In Initial stage try to do hold your body for 30 seconds ,slowly slowly build you body stamina to hold body for more than 2 minutes.
If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.
c): Side Plank This exercise is another variant of Full Plank Exercise.
This exercise helps in building up your Spinal Stability strength ,core,upper, lower body so its a good and complete exercise.
How to do this exercise:
Step 1: You need to lie down your body one side with your legs stacked and fully extended.
Step 2: Then slowly raise your body up with help of your elbows and fore arms.
Step 3: Hold your body in this position as long as you can.
Step 4: Your target should to hold you body in this position for minimum of 1 minute.
Step 5: Continue this exercise for 3 sets alternatively.
Note: Beginners can try the pose shown in image, once their body stamina is build up they can go head with the above mentioned steps .
d): Reverse Crunches: This exercise is basically for the lower section of the abdominal .
Step 1: In this exercise you need to lie down your body
Step 2: Then slowly raise your leg to form a 90 degree angle between your leg and back lying on ground.
Step 3: Place your hands facing the ground on either side of your body
Step 4: While your are raising your leg Inhale as much air as you can.
Step 5: Exhale and lower your legs back to starting position.
Note : Do not drop you legs suddenly , lower down your legs in a slow motion and exhale all the air intake . Do 15 to 20 repetitions of this exercise for better results.
e): Bicycle Crunch : The bicycle crunch is an excellent exercise for building building up your core,upper, lower body and helps in toning the thighs.
For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.
How to do this exercise:
Step 1: In this exercise you need to lie down your body
Step 2: Place your hands below head , do not lock your hand or don't try to raise your head by hand support.
Step 3: Then slowly lift your shoulder blades.
Step 3: Then first slowly try to pedal your legs like bicycle .
Step 4: Then drive right elbow toward left knee while extending right leg
Step 4: Switch sides to complete 1 set , perform same for other side as mentioned in above steps.
Step 5: Do 15 to 20 repetitions of this exercise for better results.
Do these exercise s 2-3 times in a week, you will see the noticeable change in few weeks, While doing exercise if you don’t feel your abs after this you need to make sure you are doing them properly.
As we know our body responds more to changes , so don't do the same exercise for long time, do some changes in your current routine exercises either by increasing no of repetitions or changing the order or by changing the exercise plan.
If you need any help in changing your exercise plan , please drop you queries in comments we will get back to you for sure.
In case you are looking for how to reduce weight then refer our previous post Reduce Weight Naturally.
Wednesday 21 October 2015
Home Remedies for Weight loss - Safe and Fast
This post is for people who are looking out for home remedies for weight loss – fast, safe and easy. So here are few best home remedies for natural weight loss. If these tips are followed sincerely on daily basis, any one can cut off extra pounds of weight easily and quickly.
So here are the few Home Remedies that we are going to recommend you to follow for Weight Loss- Safe and Fast.
- Lemon, Honey with Warm Water
- Green Tea
- Curry Leaves
- Papaya
- Tomato
- Water
- Cabbage
Now lets discuss each one by one in detail, how to prepare these remedies, when to use and how to use
1: Lemon, Honey with Warm Water
Drinking lemon honey mixed with warm water everyday early morning with empty stomach is one of the best way to cut down pounds of fat. This mixture you can take as a replacement of morning coffee or tea.
This combination is one of the home made Indian remedies for weight loss. You may feel weak and hungry for the first two days, but will be then normal, so don’t stop taking this remedy if you feel weak and hungry.
Honey: Helps in mobilizing the extra fat content in various part of the body, allowing it to be used as an energy source for normal body operation and helps in purifying blood.
Lemon: contains pectin fiber that helps in preventing hunger pangs and keep you satiated for a longer time so that you don’t munch on unhealthy snacks. It also helps in maintaining the pH of the body at an alkaline stage that prevents the body from storing fat.
How to make the Mixture:
Ingredients Required: 1 Table spoon honey, Lemon juice 2 table spoon, 1 Glass warm water
Process: Take a glass with warm water. Add 1 table spoon honey, Lemon Juice 2 Table spoon and mix it well. Drink this mixture every day in the morning to gain a noticeable change.
2: Green Tea
Green tea is one of the healthiest beverage. You can have green tea at any time as it has more benefits as compared with the sugar milk tea.
Green tea is rich in antioxidants and nutrients that have powerful effects on the body.Green tea increases the body metabolism. It has poly phenol that helps in boosting fat oxidation and the rate of conversion of food consumed in to calories.
Several studies has proved that Green tea helps in cutting down pounds of abdominal fat at a faster rate.
Green tea also has small amounts of minerals that are important for health. Try to go for good quality of Green tea brands as lower quality brands contains excessive level of Fluoride .
Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
Apart from weight loss Green tea has other benefits listed below.
- Lowers Cholesterol
- Protects your brain.
- Diabetes
- Heart disease
- UV Protection
- Healthy Gums And Teeth
3: Curry Leaves: This is basically an Indian remedy and most popularly used in southern part of India. Curry leaves are added in each and every curry, it not only flavor up the curries but it has several health benefits .
Most important health benefits of curry leaves is that it helps in weight loss, helps in lowering cholesterol level in body.
Curry leaves lowers bad cholesterol level present in the body. Eating curry leaves for weight loss has powerful nature in burning excessive body fats.
Eating curry leaves helps body in getting good shape by burning unnecessary fats and cholesterol. Using curry leaves in cooking dishes will not make any difference in your body weight. Chewing or eating curry leaves in a right form and regularly gives you good weight loss results.
Researchers suggest that curry leaves contains mahanimbine, an alkaloid that helps in cutting down extra pounds of fat .
Apart from weight loss ,in-take of curry leaves lowers the hair fall rate.
4: Papaya: is one of the well known fruit with low fat, cholesterol free and low calorie nature. Papaya is special for weight loss because it contains Vitamins, iron, calcium, riboflavin and also few enzymes so you can say it as an all rounder fruit.
Many of you will be wondering how papaya helps in weight loss, as papaya is helps body in correcting digestive system problems such as constipation, rotting waste and many more. So if our body digestive system is strong and excretory system functions properly then it becomes really easy to shed the extra unwanted weight.
Basically papaya does two thing: detoxifies the body and burns fat.
If someone consumes papaya as its dinner replacement, then he/she will see the noticeable changes in few weeks.
You can try out something new by preparing a fruit salad based on ripe papaya. Cut cubes of papaya and other preferred fruits of your choice along with some powdered spices.
5: Tomato: Eating more tomatoes will help you in cutting down extra pounds of fat . You can eat tomato as raw or put them in your salad, or soup it up, It doesn’t matter how you eat tomato, matter is that you eat tomatoes.
Tomato can act as “super star” vegetable in reducing extra body fat. Tomatoes are very low in calories; a medium-size tomato is just 22 calories and a large tomato is 33 calories. Even an entire cup of cherry tomatoes is just 27 calories.
Tomatoes are indeed rich in vitamin C, that antioxidant plays a key role in maintaining a healthy immune system.
6: Water: Drink plenty of water through out day. Drinking more water make you feel full without consuming any cup of coffee, cold drinks and snacks that will make you gain more weight.
If water intake in body is more then you will automatically consume less calories because water intake present in your body make you feel full, so less amount of calories will be consumed and consuming fewer calories on a daily basis can help speed weight loss.
Intake of full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water. The water will help your body to break down the food and absorb its nutrients.
According to the Food and Nutrition Board at the Institute of Medicine, healthy women should Intake about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages.
Water in-take can be increased more by taking soup, pulses, fruits that contain a high percentage of water.
Warm water intake increases body temperature, which increases the metabolism activity in body. An increase in metabolic rate allows the body to burn more calories throughout the rate.
So it is recommended to drink a one glass of warm water every morning to increase metabolism activity at very start of the day.
So drink more and more water .
7: Cabbage: is high in antioxidants, including vitamin C. It’s also high in fiber to keep you staying full for longer periods of time. Cabbage also contains calcium, potassium, magnesium, vitamin A, and vitamin K.
As cabbage is packed with high levels of fiber, which keeps your bathroom schedule regular. So if your body bathroom schedule regular then it becomes really easy to shed the extra unwanted weight.
Cabbage can be consumed in various ways i.e. Mix with salad, cabbage curries ,cabbage Juice. It doesn’t matter how you eat cabbage, matter is that you eat cabbage .
One more thing cabbage does not burn body fat. As we know that for losing body weight you need to burn more calories in a day than you consume, or you can opt a substitution by choosing low calorific value vegetable like cabbage.
Key is, all these remedies will work perfectly, if you follow proper diet plan and exercising daily. If you think that only intake of these remedies without any diet plan and exercise will reduce your extra body weight then my friend you are wrong.
If you are looking for diet plan, please read our Diet plan for exercise check our post Reduce Weight Naturally
Sunday 18 October 2015
How to Reduce Weight Naturally…..??
I will begin this blog post by stating various tips to how to get rid over extra body fat. There is no short cut or magic to reduce Weight, only way to reduce weight are Through Exercising and Balance diet.
The most important thing is you need to be motivated,because changes will not be seen in one or two days.
Some times you may get disappointed or other
may pass few comments, you need to overcome
these type of situations and you need to
come back stronger, as some one already said
"nothing is impossible” its up to you how you want to transform yourself.
So be confident ,stay motivated , you hard work will be paid and changes will visible.
Second week: walk slowly for first 5 minutes for warm up then go for brisk walk for another 10 minutes then go for 5 minutes Run(not to fast not to slow approx speed of 8-10Kph), then again walk slowly and brisk walk and run.
Benefits of running we will discuss in other Blog post
This exercise you can do as a warm up exercise also.
c) Cycling: Basically it’s an Aerobic exercise, cycling is a best way to reduce lots of steady pounds Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year.
Sample Aerobics exercises are shown in image , detailed description of Aerobic exercises we will cover in next post.
e) Swimming: This exercise might not be in first place if you going for weight reduction but it can No other exercise or workout burns more calories , boost body metabolism and maximizes the amount of oxygen in your blood.
An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour
For more details regarding Balanced Diet you can refer out post (Eating Right).
The most important thing is you need to be motivated,because changes will not be seen in one or two days.
Some times you may get disappointed or other
may pass few comments, you need to overcome
these type of situations and you need to
come back stronger, as some one already said
"nothing is impossible” its up to you how you want to transform yourself.
So be confident ,stay motivated , you hard work will be paid and changes will visible.
Through Exercising:
Lets first start with what exercises we need to follow for reducing weight.
Before start of exercises ,you need to follow below two points
- How much you are over Weight(check BMI as per your height)
- What exercises you need to do as per your body capability.
a) How much you are over Weight(check BMI as per your height)?
If you are over weight for more than 5 kg:- If your body comes under this category , you need to focus more on running, Initially for one week go for brisk walking, please don’t try to run for one week, if you try to run for then you may get cramps in your legs or you may feel more pain in legs.
First day : walk slowly for first 10 minutes for warm up then go for brisk walk for another 5 minutes then again walk slowly for 10 minutes. then stop and rest no more walk .
Second day: walk slowly for first 10 minutes for warm up then Walk for brisk for for 7 minutes again walk slowly for 10 minutes. then stop and rest no more walk.
keep doing the above two steps for one week by doing this your body will become immune for sudden cramps and you won’t feel leg pain and your body stamina will be build up.
Second week: walk slowly for first 5 minutes for warm up then go for brisk walk for another 10 minutes then go for 5 minutes Run(not to fast not to slow approx speed of 8-10Kph), then again walk slowly and brisk walk and run.
Continue this for one week to two week & after that your body will slowly build up stamina for running..
From third week on wards try to increase brisk walk time and running time, more you run more calories you will burn.
If you Body over weight is less than 5 kg: you need to follow the same steps which are mentioned above, but your first week instruction will be second week instruction of If you are over weight for more than 5 kg.
Benefits of running we will discuss in other Blog post
b) Rope Skipping:
If you know how to jump rope, you are lucky and “let’s get ready to rumble”. If not, no worries it is easy to learn!
– Imitate a jump-rope workout for a couple of days:
Hold the rope in one hand on your side and rotate your wrists in time with your jumps. The jump should be small, on your forefeet (balls of your feet) and keep it light. Basically the rope should hit the floor when the balls of your feet are not on the floor. you may feel silly, but you will learn timing and coordinating your body to use the rope.
Start doing this exercise once you are completed one month running period, else there are chances of getting cramp , start will 5 if you don’t know skipping , then slowly slowly you can go as per your strength.
This exercise you can do as a warm up exercise also.
c) Cycling: Basically it’s an Aerobic exercise, cycling is a best way to reduce lots of steady pounds Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year.
Cycling is one of the best exercise that helps a lot in controlling and reducing body reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
d) Aerobic Workout: Cycling, Running, Summing are also part of an Aerobic workout apart from these you can do some stretching exercises that will help in reducing body fat.
Aerobic exercises you can do in you home ,no need to go to gym you can put your favourite songs while doing Aerobics that will motivate you.
During Aerobic Activity your body movements are fast and large part of body muscles go under movement , that maximizes the amount of oxygen in your blood and metabolism of the body is increased and more number of calories are burnt.
Sample Aerobics exercises are shown in image , detailed description of Aerobic exercises we will cover in next post.
e) Swimming: This exercise might not be in first place if you going for weight reduction but it can No other exercise or workout burns more calories , boost body metabolism and maximizes the amount of oxygen in your blood.
Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout.
Balance Diet:
When it come to balance diet one question comes to everyone’s mind what exactly balance diet is??..
let me answer you this question: balance diet is diet that focuses in providing all nutrients that your body need to get in to the shape, it can be in form of proteins , carbohydrates , Vitamins and minerals.
Each nutrients play an vital role in body growth and development .
For more details regarding Balanced Diet you can refer out post (Eating Right).
