Newbie in gym, must know part of gyms

Newbie in gym

In case you are wondering which are the best gyms near me, you need to check out the list of the top 10 gyms in Delhi. This list help you to know what facilities gyms are offering. Being a gym starter, if you are confused in choosing best gym for you. You should read these 10 points that need to be considered before joining a gym.  If you have already found the right gym for you, congratulations!

You took the first step towards leading a fit and healthy life. Now all you need to do is to devise a workout routine and start a healthy Indian diet plan and you are good to go. Although as a gym starter, you might be uncomfortable or concerned with a number of things. So you might want to keep some stuff under consideration in your early gym days. A few details in this regard are discussed below./fitness/choose-best-gym-membership/

Get your orientation

First of all, you need to get your new membership orientation in which they offer you an orientation of the entire facility. They give you a tour of the different parts of the gym along with necessary information about everything.

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It’s all a mind game

First of all you need to know that you do not have to feel worried about other people feeling weird about you. Its all in your head and nobody really cares about what you do or don’t do.

Don’t get scared from the free weights

Regardless of your physique, age or gender, you also reserve a right to use the free weights just like everyone else. So never get scared of using them for any reason.

Don’t be that person

One of the biggest reasons why people usually don’t want to go to gyms is because of the fact that they do not want to look foolish. Don’t worry you’re not going to be that person. All you need to do is play by the rules and you are good to go.

The cardio section

Gym membership

Majority of the gyms are normally divided into different sections and an entire section is usually established for cardiac exercises. You do not need to fear from the giant machines. All you need to do is to get comfortable with the ambience and get into it.

 

Strength training machines

The strength training machines area is categorized according to different muscle groups like lower body, abs, triceps, biceps, shoulders, back. Chest, etc. You can easily try out each of the categories according to your requirements.

Group fitness classes

Another thing that scares the new gym members away is a group fitness class where you have to workout with a bunch of other people. Keep in mind that there is nothing to worry about since you will have to act upon the instructions provided by the personal fitness trainers and you are going to do just fine.

You got this!


The most important thing you need to keep in mind is that you have got this! The whole gym experience might appear to be a bit scary but bear in mind it is nothing that you cannot do. Just hold on, go with the flow and you are all good.


Optimal Weight Loss Exercise Plan that reduce weight fast

In the last article, we discussed how weight loss is a long-term commitment. You have to stick to your weight loss exercise plan and diet plan for a substantial amount of time before you see any concrete results. Read our last article about Bibin who managed to lose 20 KG of extra fat within 3 months.

Expecting instant changes is unrealistic. Instead, take things one day at a time. Commit to your plan for at least a month without bothering too much about the weight-loss. This will bring a gradual yet definite change.

Weight loss exercise plan –

Basically, we attacked his obesity on two levels.

They are:

  • Regular aerobic and anaerobic exercise
  • Scientific diet plan

Bibin was reluctant to any strenuous physical activity as he had never undertaken any such work-out routine before. However, he was ready to experiment and stretch himself a little out of his comfort zone to achieve his weight-loss goals.

We sat together and designed a simple workout routine for him which he could follow every day.

Warm up and stretching

His morning routine began with about 15-20 minutes of stretching. Offering a slow, gentle and rhythmic stretch to the muscles and joints helps the muscles warm up for the more demanding activity ahead. This also makes them flexible and keeps them safe from injuries.

Stretching exercises also help improve the range of the movement of your muscles and various body parts. It improves blood circulation in muscles thus provide more oxygen to the muscles cells.

Cardio workout

Next, we went for an aerobic workout routine that included intermittent brisk walking and jogging for about 20 – 30 minutes. The main idea was to accustom and train his mind and body for a heightened activity level.

We performed cardio exercises 5 days a week. The routine was followed:

Monday, Tuesday, Wednesday, Friday, and Saturday: 20-30 minutes intermittent brisk walking and jogging.

Thursday and Sunday were the rest days.

We started with about 2 km and gradually reached 5 km. It was taxing in the beginning but as days went by and as the stamina increased he started enjoying it.

Cardio makes your cardio-vascular (heart and lungs) system stronger and healthier. It also helps burn calories and helps you lose weight fast.

We could observe a noticeable reduction of fat around the belly, waist and hip regions and a subsequent weight-loss.

Body weight training

This was followed by some simple body-weight training. These exercises are simple and can be followed by anyone at home without any need of any equipment. The basic idea is to use the weight of your own body to exercise various muscles and muscle groups to increase their strength, endurance and size.

The fat burner body-weight workout included performing the following exercises. Depending upon your level of fitness and preference, these exercises can be performed everyday with fewer repetitions or on alternated days. You can also split them into groups and perform a group of exercise every other day.

For instance:

Monday, Wednesday, and Friday: Push ups, Pull ups and Dips.

Tuesday, Thursday, and Saturday: Sit-ups, Crunches and Squats.

Sunday is the rest day.

Since we were doing it for weight loss and were dealing with someone at a beginner level, we did them on Monday, Tuesday, Wednesday, Friday, and Saturday. Thursdays and Sundays were the rest days.

Push ups (3 sets of 10-12 reps)

weight loss exercise plan

Pull ups ( 3 sets of 8-10 reps)

      • weight loss pull up
      • Sit ups (3 sets of 20 reps)
      • weight lose sit up exercise
      • Dips (3 sets of 10-12 reps)
      • weight loss exercise plan
      • Crunches (3 sets of 20 reps)
      • healthdose crunch up
      • Squats (3 sets of 20 reps)
      • weight loss exercise plan
      • Swimming –We went for swimming 2-3 times a week after the strenuous workout schedule. It provided gentle exercise to the whole body and helped reduce fat faster. It was also relaxing for muscles and nerves.
      • The reward was satisfyingBibin was able to manage to lose weight fast by combining this exercise plan with a healthier diet plan that included the natural weight-loss supplement Yogic slim and HGH releaser.

  • After about a month, Bibin was happily surprised when he found that he had lost 7 Kg of his extra fat. His belly fat had reduced considerably and his jeans started fitting more comfortably on his waist. The results keep him going for fitness program.

 How to keep “GIVE UP “attitude away from weight loss programme

Quick weightloss

Everyone wants to be slim and fit but few achieve this goal. There are thousands of articles that guide people to get attractive body but few describe how to pursue the goals. Many people start to follow those tips and tricks but give up after few days. Weight-loss is easy if the individual has consistency and discipline in his routine. Most of the obese people lack these two. After several health surveys and during routine counselling of our clients, we found reasons for giving up fitness programme by obese people and we tried several techniques to keep them motivated throughout weight loss programme. You can get 16 tips to stay healthy throughout life in below link.

 

16 Amazing secrets about your health and diet

 

 

Many people start to follow those tips and tricks but give up after few days. Weight-loss is easy if the individual has consistency and discipline in his routine. Most of the obese people lack these two. After several health surveys and during routine counselling of our clients, we found reasons for giving up fitness programme by obese people and we tried several techniques to keep them motivated throughout weight loss programme. You can get 16 tips to stay healthy throughout life in below link.

running the best exercise

 


I am going to reveal those techniques through a case study. How these formulas help my friend to burn 20 KG of extra fat within three months without using any products. My friend Bibin was obese and had almost 105 KG of weight.
He had tried several products, joined gym, training programme, weight loss formula but couldn’t reduce more than 5 KG with every programme. That weight loss was also temporary which hardly maintained by him for 2 to 3 weeks.
He had almost left hope. One day one of our common friend joined us after two years and we were having a party at night.

Our friend started joking with Bibin and I also joked about his products , gym training and weight loss formula. Bibin got slightly irritated and said if you can’t help me, you don’t have right to comment. Finally, I had got a challenge to give him result and prove my fitness programme.

I know him personally and told him to follow my tips blindly for three months. (I am not gonna to share exercises here). I prepared a normal exercise plan that includes the mix of aerobic and anaerobic exercise, Yoga and meditation. It takes 90 minutes daily workout and dietary restrictions.

 

I daily call Bibin in morning and accompany him during morning exercise. After few days, he started making excuses to take a break from morning exercises but I never listened to him and reminded about the challenge. ( I think he stopped his previous programme like this) We skipped exercises few times but always went outside and maintain the  routine. From this point,I realised that

You should have a fitness programme partner to accompany you during your training. He should be comparatively more fit and fitness enthusiast.The partner can be your friend, neighbour, co-worker or you can search partner online in your locality. Partner can push you extra and keep you motivated. Now I don’t wake him up, Bibin calls me for morning exercise.

After 10 days, Bibin asked me about changes due to physical training. I ignored the question once. He told me that he had lost 1.5 KG in these 10 days. Bibin was not happy with the progress. His previous programme was more productive. I had a discussion on this topic with Bibin.

Weight gain and weight loss is not few weeks process. We generally attract towards products claiming to reduce weight within few weeks. We should think logically here.

We gain weight over few months and years but want to reduce weight within few weeks. Some products can reduce weight very fast but impact our metabolism adversely and that weight loss is also temporary.

We should always keep in mind that losing weight through dieting and physical exercise is safest and time-consuming.  I realised that

We should not monitor our weight during first 30 days. We get minimum results during this period and we wish to get maximum result.

Ultimately we get dejected due to poor results and look for other methods for quick results without completing our current programme. I advised Bibin not to measure his weight for first 30 days and focus only on daily routine. He accepted and never discussed about weight.

Healthy diet for wellness

Next thing that I realised is casual behaviour towards dieting. We follow dietary restrictions properly during first few days.

After that people become casual and think nothing would happen if we take fast food or higher sugar products few times in a month. At this point, we reduce our motivation level towards our fitness attainment.

7 Health benefits of Green smoothies

Ultimately people restart their routine by which they gain weight. People must adhere to dietary restrictions and exercise plan without any fail.

I never said to Bibin that you will follow this routine for so many weeks or months. I always told him to follow routine for today. Always make short term goal for 1 day or a week.

You can take self commitment that I will follow dietary restrictions and exercise plan strictly this week. It will give you self motivation.

Meditation is very useful to keep you motivated throughout fitness programme. I will share exercise plan,  calorie intake, dieting restriction and meditation in next article.


16 Top Tips to Stay Fit and Healthy

Top Tips to Stay Fit and Healthy

Keeping a fit and slender body is a dream of every person. To make this dream come true, some prefer regular gym while some recommend healthy diet and exercise for their health and wellness. We are going to present some of the Top Tips to Stay Fit and Healthy, revealed by experts and successful exercisers, which will help you in living a perfectly healthy life.

Top Tips to Stay Fit and HealthyFitness wellness diet

  1. Healthy Diet

About 80% of our fitness depends on a healthy diet. For a fit physique and perfect metabolism rate plan your regular meals with 45% of non-starchy carbohydrates, 30% of fresh proteins and 25% healthy fats like nuts and seeds.

  1. MakeWater Your All-time Companion

Drink adequate amount of water throughout the day as it will help you in sparking the hunger pangs. 10-12 glass of plain water is recommended for a healthy looking skin and refined digestive system.

  1. Body Warming Up Exercises

Start with simple workouts and increase the intensity of exercise with the passage of time. Exercises are the only way to the wellness of your body. For starters, 15 minutes of daily simple exercise is suggested.  Simple or brisk walk both maintain your body metabolism rate which is necessary for the wellness of the body. It is advised by experts that following hard exercise in starting period may lead to a burden for your cardio-vascular health. Practice every kind of outdoor activity like hiking, bike rides or other games like tennis.

  1. Adopting a Balanced Lifestyle

The health and fitness journey can only be followed if we maintain a balance in everything we do. Whether it is exercising, resting or planning your diet.

                         ”Don’t forget that to see a change you need to make a change.”

Live an active life and forget laziness, enjoy gardening which will help you to burn 300 calories per hour.

Best weight loss products that are natural and safe

    5. Yoga Your First Preference

Yoga is no doubt the most enduring exercise. It is a complete package of mind plus body exercise practiced to strengthen body and tone muscles. The stretching and deep breathing help a person in ruling over his digestive system. Follow any kind of yoga forms among the 100 different forms depending upon your tolerance level. Yoga removes fat deposits from back, thighs and legs.

  1. Swimming

If you want a slender looking figure try swimming, the perfect workout. Moreover, swimming is one of the Top Tip to Stay Fit and Healthy and best remedy for the arthritis patients and to keep good mental health water aerobics is a better option. A half an hour daily swimming will made your figure sleek and skinny.

  1. Meditation

Lower your stress levels with meditation which indirectly helps you to resist overeating. Morning quite hours or day meditation leads to a lower appetite level.

  1. Consistency

If you want to have a fit body, you should be consistent in whatever you adopt to stay healthy. Be consistent with whatever you have planned for fitness either daily workout, diet plan or gym attendance.

  1. Know Your Hunger

Try to differentiate between hunger and thirst. It is better to wait for 15 minutes after drinking water and confirm your hunger level. Smaller plates help you eat 22% fewer as compared to large ones. Eat like kids, chewing slowly will make you consume only two ounces of food per minute which is quite better amount to fill tummy. Sometimes breathing deeply during meals gives a good interval and helps you to feel filled quickly.

  1. Try Diet Recipes

Take high protein diet like green smoothie, fortified cereal and fiber-rich food as your regular meals. Go with greens and avoid taking too much meat.  Give green vegetables the first priority in your diet. These are best source of iron and provide enough energy to raise metabolism levels.

  1. Detox Drink

Keep yourself healthy by adding apple cider, lemon or vinegar in warm water as they show alkalizing effect to your body. Drink it once or twice a day, add raw honey to make it sweet. These drinks will balance the pH levels and help in keeping balanced weight.  Say “NO” to fizzy drinks the main culprit behind fat deposits to your body.

  1. No More Elevators healthdose-in-wellness-tips

Instead of elevators use stairs one of the best work out. Besides stair climbing some other simple workouts like rope jumping, cycling, simple push -ups will give positive results.

  1. Improved Eating Habits

Sometimes eating absent mindedly makes you eat more than usual, so only focus on the food while eating. Avoid watching TV or reading books while eating because this kind of food taken is hard to be digested.

  1. Never let stress overrule your stomach

Certain temptations are found very common during stress period e.g. longing to have a bag of chips or a packet of cookies. So, always try to avoid this habit. Filling up your stomach with snacks will never give you a healthy life.

  1. Go for Vitamins

Sometimes multi vitamins help you to overcome the deficiency present in your diet. So, there is no hesitation in taking vitamin supplement.

  1. Sleeping Hours

Inadequate sleep leads to improper appetite levels resulting in overeating. Approximately 8 hours of continues sleep is necessary for outstanding physical and mental health and metabolic changes.


Burn extra fat through natural weight loss solutions

quick weight loss, health and fitness

Excessive weight is a problem that is usually faced by majority of men and women. Women over 30 years of age are often found becoming victim of overweight. There are multiple reasons behind excessive weight. Some of the major reasons are hormonal disorder, unhealthy diet plan (Also Read 10 healthy breakfast ideas), lack of physical activity which mostly leads to changes in metabolism thus causing a remarkable increase in weight. We have prepared 1200 calorie diet plan for obese people which would help people to burn extra fat at home.

Whatever be the reason for an increased weight but the problem arises when everybody wants to get rid of it.

There are numerous diet plan to lose weight, but it is suggested by nutrients that following each diet plan blindly do lead to huge problems.

Here we are going to present a few natural ways to lose weight quickly which will never give any kind of harm to your health as well.

BASIC STEPS IN LOSING WEIGHT:

For everyone with fats deposits, losing weight fast involves the following steps,

  • First step is to control the appetite
  • Losing of weight without feeling hungry
  • Improvement of metabolic health

All these steps have to be understood completely in order to reduce weight. This diet plan to burn extra fat can be followed by people of any age. This plan involves the healthiest diet info along with some simple work outs that may help you in keeping fitness and maintaining a slender figure.

STEP 1:

REDUCE SUGAR AND STARCHES:

The diet that works for all excessive weight people should not contain any kind of sugar and starch. The sugar and starch carrying food have a capability of stimulating secretions of insulin in the body. When the insulin level lowers down in the body the fats present burn excessively whereas a raise level of insulin will help in depositing layers of fats in the body.

STEP 2:

TAKING HEALTHY DIET:

A diet is considered to be a balanced one only if it contains proper ratio of protein, fats and vegetables. An irregular excess in the ratio of anyone of the above mentioned ingredients will result in an unhealthy diet. It is advised that this kind of healthy diet will bring the recommended range of carbs i.e. 20-50 grams per day in the body thus making the consumer to maintain his /her health. In the same way the diet for burning extra fat should also contain fresh green vegetables.


STEP 3:

WEIGHT LIFTING FREQUENTLY PER WEEK

Regular work outs are not the only essential factor to lose weight instead a person with extra weight should go gym 3-4 times a week and should experience some warming up exercises and then try to lift weight. Weight lifting actually burn down extra calories and will activate the metabolism process. For ladies, if weight lifting is not possible then they must do some running, swimming and fast walking in order to reduce weight.

SIMPLE QUICK WEIGHT LOSS TIPS FOR EVERYONE

 Besides the diet plan to weight loss there are certain tips that should be followed by everyone for a better health,

  1. Drinking more water should be the routine
  2. Coffee or tea will raise the metabolism rate
  3. Breakfast should be rich in protein
  4. Extra addition of fiber in the food should be preferred
  5. Weight loss diet should be adopted
  6. Using smaller plates for eating
  7. A complete sound sleep

It is suggested that by approaching the above mentioned tips in life will certainly lead you towards reducing weight and gaining fitness.

FACTORS TO BE AVOIDED FOR LOSING WEIGHT:

  • Do not follow such exercises that burn down more than enough calories
  • While taking nutritious food, keep a check on the portion of food taken
  • Do not undergo hard exercises that might affect cardio system
  • Avoid eating absent mindedly because it will harm your health instead of making it.

CONCLUSION:

This natural diet plan to quick weight loss is very effective but it should be tracked intelligently otherwise sometimes it harms the body also.