Full Week GYM Workout Plan

Workouts

rajatrrpalankar

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February 17, 2018

full week workout plan

Every Muscle in Our body need certain amount of Rest time. Therefore in this Blog we will Give FULL WEEK WORKOUT SCHEDULE PLAN

This Schedule is for the People who have completed full body workout for atleast 20 day of joining the gym.

If you are Beginner then you need to complete the schedule of full body workout so that you body get stable and get strong to left heavy

So here is the best full week workout schedule made by use for you.

List on Workouts

There are many number of workout Here will List of Main of them

Chest —- 3 sets ( 12- 15 reps )

Chest Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Barbell Bench Press……
Flat Bench Dumbbell Press. …
Low-Incline Barbell Bench Press. …
Machine Decline Press. …
Seated Machine Chest Press. …
Incline Dumbbell Press. …
Dips For Chest. …
Incline Bench Cable Fly

Triceps —– 3 sets ( 12- 15 reps )

Triceps Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Close-Grip Barbell Bench Press
Dip Machine
Seated Dumbbell Press
V-Bar Pulldown
EZ-Bar Skullcrusher
Close-Grip Barbell Bench Press
Triceps Pushdown – Rope Attachment

Lats

Lats ( Back ) Workout total of 3 sets with makeup with 15 to 20 reps of each workout listed below…

Straight-Arm Pulldown
Seated Cable Rows
Underhand Cable Pulldowns
Reverse Grip Bent-Over Rows
Close-Grip Front Lat Pulldown
Bent Over Two-Arm Long Bar Row
Lying T-Bar Row

Biceps —– 3 sets ( 8- 12 reps )

Biceps Workout total of 3 sets with makeup with 8 to 12 reps each workout listed below

Standing Concentration Dumbell Curl
EZ- bar curl
Wide Grip Standing BarBell Curl
Dumbell Curl
Hammer Curl
OverHead Cable Curl

Shoulder —– 3 sets ( 8 – 10 reps )

Shoulder Workout total of 3 sets with makeup with 8 to 10 reps each workout listed below

Front Cable Raise
Seated Barbell Military Press
Dumbbell Shoulder Press
Upright Barbell Row
Seated Bent-Over Rear Delt Raise
Side Lateral Raise
Standing Front Barbell Raise Over Head

Legs —— 3 sets ( 20 – 25 reps )

Legs Workout total of 3 sets with makeup with 20 to 25 reps each workout listed below

Barbell Squat
Dumbbell Lunges
Leg Press
Lying Leg Curls
Standing Calf Raises
Hack Squat

Abdominal abs —- 3 sets ( 12- 15 reps ) or ..

Abs Workout total of 3 sets with makeup with 12 to 15 reps or Hold you body at plank position for 30 to 60 seconds of each workout listed below

Plank Up
Plank With T Rotation
Swiss Ball Crunch
Bicycle Kicks
V-Hold
Knee-Up With Stability Ball
Mountain Climber

How To boost testosterone Naturally | 5 Easy Ways

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rajatrrpalankar

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February 11, 2018

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Boost testosterone Naturally | 5 Easy Ways

Before We start With 5 Tips , Let’s Know What actually Testosterone is ?

Testosterone is a Male Hormone , Which is the main reason why athletics can maintain there Muscular Body , Good Sex Drive & Healthy Fit Life. Testosterone as the most important male hormone , Women also Produce Testosterone , but at Very lower level then that of Men .

Low Testosterone

Reduce Sex Drive
Male have boobs
lowerd sperm count
lose of muscle mass
lose of hair
feeling in depression
less energy

High Testosterone

Increase Sex Drive
Healthy sperm count
Build more muscle mass
Health hair
Be Active
Be Fit

Let’s Start With 5 Ways to Boost testosterone

Proper Maintainance of Diet Plan.
Regular Exercise.
Quality Sleep.
lose some Fat Percentage.
Be away from Drugs.

1. Diet Plans

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best and Boost your Testosterone Level to High .

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Your nutritional regimen can also influence testosterone after it’s produced. Testosterone travels in the blood to muscle cells and other tissues either as free (or active) testosterone or bound to a carrier protein.

Some nutritution you should consume to boost testosterone

Consume Lots of Daily Health Food Which Contain the following :

Calories
Carbohydrates
Proteins
Fat’s ( Healthy UnSaturated Fat’s)
Workout Shakes
Green Vegetables

6 Week Diet ( To Boost Testosterone )

We recommend trying The Testosterone Diet for six weeks, then switching to more standard bodybuilding fare. While this plan is relatively healthy, you don’t want to avoid low-glycemic, unrefined carbs and polyunsaturated fats for too long; they offer too many health benefits to shun for an extended period.

2. Regular Exercises

exercise to boost Testosterone

Only Diet plan is not Enough to Increase Testosterone , even regular Exercise is very very Improtant Here are some Exercise.

6 Exercise to Increase Testosterone

Sprint
Lift
Rest strategically
Practice forced reps
Don’t skip leg day
Branch out from cardio.

3. Quality Sleep

sleeping bodybuilder boost testostorane

Few Extra hours of sleep Can Double Your Testosterone. Here we are talking about Quality Sleep not Quantity Sleep.

Human being need more then 8 to 10 hours of sleep daily , make sure when you sleep no one disturb you when your are in asleep .

Supplement with Ashwagandha, as several studies have found that it positively influences sleep quality, which is likely due to the fact that it lowers the stress hormone cortisol (it’s also a potent testosterone booster).

4. Lose some Fat’s Percentage

More fat percentage is symptoms of Low Testosterone

Stop Consuming junk Food that contain high amount of saturated fat’s as if will increase body fat’s

So make sure you follow proper diet as said above in diet plan list .

5. Be away from Drugs.

Stay away from Drugs likes Smoking, alcohol’s , weeds .

If some you are addicted to any of this then please stop making use of this drugs as it destory you body from inside.

To QUIT Drugs follow this

GET HEALTHY
WATCH MOTIVATIONAL VIDEOS
LOOK AT OTHERS WHO HAVE LOST THINGS
GET A PET
START DOING VOLUNTEER WORK
READING MORE AND LEARNING
START DOING MORE OUTDOORS
RELYING ON YOURSELF
DROP THE LOSERS AND SURROUND YOURSELF WITH POSITIVE PEOPLE
SEEK PROFESSIONAL HELP

Diet plan to gain weight, Full Day diet | Meal 02

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rajatrrpalankar

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February 4, 2018

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Diet plan to gain weight, Full Day diet | Meal 02

We have said in our previous Diet Plan to GAIN WEIGHT | Meal 01

If you want to gain weight, then it is very important that you do it right.

Soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most Important to Gain Weight is to consume more amount of Calories then that your need.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

At Gym Workout Lift Heavy Weights and Improve Your Strength.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

There are some people or student in the world who can maintain a proper diet plan to gain some weight, They might have many other problems as they say in Hostal, they might not consume food and can be skinny guys.

So Let’s Begin with a diet plan to gain weight “Meal_2”

Diet Meal 1 to weight gain for the student to build body.

3 Eggs.
Brown Rice.

Eggs: Eggs must be included in the diet plan to gain weight

Eggs Will Also help you in gaining weight as it contains a good amount of Calories and protein so always add some amount of eggs in diet plan to gain weight.

The perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

How to Cook Eggs

You can either cook egg as boiled or fried

Boiled

Fill a small saucepan three-quarters full with water and bring to a boil.
Using a spoon, gently slide in the egg and set your timer.
Keep an eye on the water while the egg cooks, and try to maintain a soft boil.
When the timer goes off, remove the egg to an ice water bath for one minute to stop the cooking.
Crack, peel, and enjoy.

Fried

Heat olive oil in a small, non-stick pan over medium heat.
Crack the egg directly into the pan and season generously with salt and pepper.
Continue cooking the egg over medium heat for about three minutes, or until the white is set and slightly crispy around the edges, but the yolk is still quite runny.

Nutrition available per 100gm

Calories 155

Total fat 11 g

Cholestrol 373 mg

Sodium 124 mg

Potassium 126 mg

total carbohydrate 1.1 g

protein 13 g

Brown rice a good source of calories with high nutrition help to gain weight.

Brown rice and white rice have similar amounts of calories and carbohydrates, so always add some amount of eggs in diet plan to gain weight. A brown rice slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

How to Cook brown rice

The amount of water recommended for cooking long- and medium-grain brown rice varies depending on the source, from as little as 1½ parts water to as much as 3 parts water per 1 part rice. I’ve always preferred 2 1/2 parts water to 1 part rice. For example, 2 1/2 cups water to 1 cup rice.

Remember to rinse the rice well before cooking. Combine in a medium saucepan with the water. Bring to a slow boil, then lower the heat, Cover (leave lid ajar) and simmer for 30 minutes, or until the water is absorbed. If the rice isn’t tender to your liking at this point, add 1/2 cup additional water and continue to simmer until it’s absorbed.

Nutrition available per 100gm

Calories 111

Total fat 0.9g

Cholesterol 0 mg

Sodium 5mg

Potassium 43mg

total carbohydrate 23g

protein 2.6g

The above Meal 2 diets food is for weight gaining faster, we will soon write a blog on meal_2 to gain weight.

Therefore eggs and brown rice will be your meal 2 diet plan to gain weight rapidly, this diet plan helps people who are very thin, it will help then in gaining some muscles mass to gain weight

Cheap Full Day Diet Plan to GAIN WEIGHT | Meal 01 – bodybuilding tips

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rajatrrpalankar

-

January 26, 2018

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Cheap Full Day Diet Plan to GAIN WEIGHT | Meal 01 – bodybuilding tips

How To Gain Weight? The healthy way .

If you want to gain weight, then it is very important that you do it right.

Soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most Important to Gain Weight is to consume more amount of Calories then that you needs.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

At Gym Workout Lift Heavy Weights and Improve Your Strength.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

There are some people or student in the world who can maintain proper diet plan to gain some weight, They might have many other problem as they say in Hostal , they might not consume food and can be skiney guys.

So Let’s Begin with “Meal_1”

Diet Meal 1 to weight gain for student to build body.

2 potatos.
2 banana.
1 packet of yogurt(Curd).

Potatos :

Bodybuilders require a large number of calories throughout the day to promote muscle development while supporting the large body size. Thus potato best as it contain high amount of Carbs and Calories.One potato provides 77- 110 calories, and one potato provides 16 – 26 g of total carbohydrates. and some other nutrition value given below.

Nutritional Value of Potato to gain weight. Per 100 gm

Calories : 77 g

Total Fat : 0.1 g

Sodium : 6 mg

Potassium : 421 mg

Total Carbohydrate : 17 gm

Fiber : 2.2 g

Protein : 2 g

vitamin C : 32%

vitamin B-6 : 15%

iron : 4%

Calcium : 1%

Magnesium : 5 %

Banana :

By eating a banana at breakfast, you help to top up your glycogen levels, putting a stop to muscle breakdown.

One large banana contains around 121 calories. Bananas are easy to eat and can also be blended into smoothies and shakes. They also provide more calories than many other fruits making them a better choice for building muscle.

and some other nutrition value given below.

Nutritional Value of Banana to gain weight. Per 100 gm

Calories : 90 g

Total Fat : 0.3 g

Sodium : 1 mg

Potassium : 358 mg

Total Carbohydrate : 24 gm

Fiber : 2.6 g

Protein : 1.2 g

vitamin C : 14%

vitamin B-6 : 20%

iron : 1%

Calcium : 1%

Magnesium : 6 %

yogurt(Curd):

Along with milk, eggs, and other dairy products, I love them. Just recently though studies have shown that yogurt contains active cultures (bacteria) that help keep your colon and intestinal track extremely healthy.yogurt is a rich source of calcium – a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

Nutritional Value of Yogurt (curds) to gain weight. Per 100 gm

Calories : 60 g

Total Fat : 0.4 g

Sodium : 36 mg

Potassium : 141 mg

Total Carbohydrate : 18 gm

Fiber : 0 g

Protein : 10 g

vitamin C : 0 %

vitamin B-6 : 5%

Calcium : 2%

Magnesium : 2 %

The above Meal 1 diets food is for weight gaining faster, we will soon write a blog on meal_2 to gain weight.

No Gym Full Body Workout ( exercises ) at Home

Workouts

rajatrrpalankar

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January 21, 2018

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No Gym Full Body Workout ( exercises ) at Home

“No Gym Full Body Workout ( exercises ) at Home”

In this blog we will know the types of exercise we can do at home without any heavy weight but only by own BODY WEIGHT, This Exercise are for Those who don’t get time from the Busy Schedule to spend some time at gym.

Here are some 7 main full body workout

Pushups

A Pushups is a basic where we dont need any heavy gym equipment. All we have to do pushup is by our own body weight. A Basic Push-up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

How to do ?

Your hands should be slightly wider than your shoulders. This works both your arms and your chest. This Regular pushups is best for Beginner who have problem in Lefting His Body Weight. Therefore Regular Pushups is Effective in Chest, Biceps ,Shoulder workout .

Diamond Pushups

How to do ?

Put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up. The Diamond Pushup is Very Effective on you Triceps to build bulk body, normally Diamond pushups is very hard for beginner but slow as you arm get stronger you can easily do this pushups.

Lower Back Extension

How to do ?

Lie on your front body, progress the move by lying on your stomach with your arms at your sides and lifting your head, torso and legs off the floor.

Having a Ball ?

Your next step is to progress to stability ball back extensions. These are performed in exactly the same way as the more challenging version of the floor back extensions, but you lie with your stomach and thighs on a stability ball. The added element of balance means your lower back has to work harder not only to perform the extension movement, but to stabilize you as well.

Leg Raises

Leg lifts are some of the best exercises you can do to work out your abs and your legs.

How to do ?

Lie flat on your back with your legs stretched out in front of you.

you can make use of yoga mat / exercise mat to lie on floor, If you experience occasional back pain, you can place your hands under the arch of your back, just above your hips. now Bend your knees and raise your legs slowly .

Be sure to contract your abdominals to push your lower back into the floor; there should not be any gap between them. This helps you target the abdominal muscles while protecting your spine.

now Slowly lower your legs.

Mountain Climbers

How to Do ?

Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.
Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.

Squats

How to do ?

Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position.

Burpees

Burpees is a combination of pushups and jump at once means here you all have to do is 1 pushups and 1 jump at speed rate.

How to do ?

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
Jump your feet back so that they land just outside of your hands.
Reach your arms over head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.

This are some 7 best exercise that you can do when you have missed you gym workout due to hard business schedule or any other reason, repeat above exercise in a set of 2 or 3 , with 2 to 3 minute break after each exercise, hope this exercise help you thank you .

5 Types of Biceps workout for Big Biceps

Workouts

rajatrrpalankar

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January 18, 2018

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5 Types of Biceps workout for Big Biceps

In This Blog We will see Types of Biceps workout to make you Biceps bigger. Below are the top Types of Biceps workout for Big Biceps

In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.

EXERCISE 1 “INCLINE HAMMER CURLS”

How to do ?

lie back on an incline bench(as shown in pic ) and Hold 2 dumbbell in each hand.
The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position(as shown in pic 1 ).
Now Left the dumble weight upwords by pressing you biceps ,left it at your shoulder level.
The end of the movement should look similar to a double biceps pose.
start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 10 , 8 , 8

EXERCISE 2 “SITTING CONCENTRATION CURL”

How to Do ?

Sitting on a bench , keep your legs as shown in picture.
keep you working hand on you legs , Hold a weight dumbbell with working hand at some position.
Now Slowly Left you hand upwords to make preasure on you biceps.
then slowly bring hand down.
Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10

EXERCISE 3 ” EZ BAR CURL”

How to Do ?

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. Now you are in start position.
Focus on only moving your forearms.
Now raise the weight until your biceps and the bar is at shoulder level. Then Hold the top contracted position for a few moment and squeeze the biceps slowly.
Now slowly being the bar back to start position.
Hold the top contracted position for a moment and squeeze the biceps.

No of Sets : 3

No of Rep : 10 , 8 , 8

EXERCISE 4 “OVERHEAD CABLE CURL”

How to Do ?

To begin, Note: Make sure that the amount of weight selected is the same on both the side.
Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
Repeat for the recommended amount of repetitions prescribed in your program.

No of Sets : 3

No of Rep : 10 , 10 , 8

EXERCISE 5 “CABLE ROPE HAMMER CURL”

How to Do?

Hold both ends of a rope attached to the low pulley of a cable machine.
Press your elbows into your sides with your palms facing each other. and keep knees slightly bent.
Keeping your arms stable throughout the move, curl, the rope toward your shoulders.
Pause, and reverse the movement to return to the starting position.
Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10

This are the 5 Types of Biceps workout for Big Biceps,

More Biceps exercise we will update you in next post.

Best practice to warm up before workout

Workouts

rajatrrpalankar

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January 15, 2018

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What are the Best practice to warm up before Workout ?

1. Loosen up.

Best practice to warm up before Workout . Warm your joints, muscles, and prep your body for exercise with mobility movements. If you’ve got one, now is also a great time for foam rolling. Start by rolling your back, then hit every section of the legs, glutes, and hip flexors. stretching exercise will make you body part worm and keep you free from injury during heavy weight lefting.

2. Get your heart pumping.

Training your heart is also very important for health life style . Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance.

3. Do some dynamic stretches.

Stretch your warm muscles, but don’t hold it. Remember: Static stretching during a warm-up can actually hinder your performance. Instead, do dynamic stretching, which involves continuously moving through a range of motion. For instance, you can make big arm circles in both directions, kick your legs forward, or simply touch your toes and then reach for the sky. The key is to not hold in any position.

Lets Begin with type you worm-up exercises before workout.

Here are some Dynamic Warm-Up exercise

2-3 minutes of jump rope.
50 jumping jacks.
20 body weight squats.
5 lunges.
10 forward leg swings.
10 side leg swings.
10-20 push ups.

1.) 2-3 minutes of jump rope. :

In rope jump all you have to do is that buy a Jump rope called (skipping), it has 2 end . Hold Each end by left and right hand, keep the center of rope back of your legs as shown in the picture.

now all you have to do is rotate the rope above your head and Jump with both feet. repeat it continously for 2 – 3 minute.

2.) 50 Jumping jack :

Jumping jacks are a sweet remembrance of our childhood. This fun whole body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups. The rigorous calisthenic moves help improve your stamina, are a great exercise for the cardiovascular system, and relieve stress. In this article, we will discuss the benefits of doing jumping jacks, how to do them properly, and variations.

3.) 20 body weight squats. :

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

4.) 5 lunges.

Keep your upper body straight, with your shoulders back and relaxed and chin up. (pick a point to stare at in front of you so you don’t keep looking down).
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

5.) 10 forward leg swings.

Keep your upper Body straight.
Move your legs up-words as show in picture.
repeat this exercise with both you legs .

6.) 10 side leg swings.

Keep you upper body straight.
Hold you up to the wall with both your hand.
now just you left leg on the side. do this with your right leg
repeat it for 10 times each legs

7.) 10-20 push ups. all about pushups we have introduces in our Blog post READ NOW

How to do Pullups For Beginners

Workouts

rajatrrpalankar

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January 13, 2018

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How to do Pullups For Beginners !

The pullup is one of the most important exercises that a newcomer to fitness can do, but its also the most difficult and many of you cant do a single pullup. Before Your Start If you are Unable to go Even a 1 or 2 pullups it means That your BODY FAT persentage is High , so you have loss some fat and Weight. Losing fat is done by Consuming 90% nutrition and 10% cardio.

In this Blog We will guide you 2 main pullups exercise for beginners namely :

Dead hang exercise
Walk the Plank

1. “Dead hang” exercise

A “set” of dead hang “reps” just means hanging from the bar for 20-30 seconds or as long as you can. So with dead hangs your lat workout might be to do 10 sets of dead hang, each for 30 seconds. “Dead hang” is also a bad name because the word “hang” indicates being relaxed but you are anything BUT relaxed with the dead hang. You do NOT relax and let your weight attempt to pull your shoulders out of their sockets, you resist! You want to keep the shoulders in the packed position, that is, with the shoulders down and the chest thrust outward.

How to do the dead hang:

Use a chair o under your pullup bar so that you can just reach the bar with a wide grip.
Put your shoulders in the packed position and hold it there for the entire ‘set’.
Grab the bar with your palms facing away from you.
With your feet still on the chair/stool, start the first 1 of the pullup making sure your elbows move outward to the side parallel to the pullup bar rather than forward
Now keep your upper body motionless in this position as you bend your knees until your feet are not on the chair/stool any longer
HOLD this, hold, hold, hold. Fight it. Keep the shoulders in the packed position. If you find your shoulders up beside your ears that means you are not yet strong enough to do the dead hang. In that case assist with your feet for the duration of the set.
picture

This ” Dead Hang ” Exercise will Help beginner to strengthen you shoulder,lats,arms to train you in pullups.

2. ” Walk the Plank “

The first exercise you will do to build up your pullup strength is an exercise I have named “Walk the Plank”. This is name so because we hold tight a pullup bar and climb though the chair and hold the bar and come down slowly in standing plank position.

How to do Walking the plank :

1. Put a chair under your pullup bar that’s tall enough so it puts your eyes at bar level, as shown in the picture below.

2. Grab the bar with an underhand grip (palms facing you) shoulder width apart.

3. Tense your muscles and step off the chair (walk the plank!).

4. Lower yourself as slowly as you can. If you find yourself plummeting like a rock then you are not yet strong enough to do walk the planks so start with “dead hangs”.

5. Step back up onto the chair and do it again, repeat a total of 8 times.

How to do the Perfect Push Up- A Step by Step Guide

Workouts

rajatrrpalankar

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January 11, 2018

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How to do the Perfect PushUp- A Step by Step Guide

How to do the Perfect PushUp- A Step by Step Guide . A Pushups is a basic where we dont need any heavy gym equipment. All we have to do pushup is by our own body weight. A Basic Push-up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

Learning Push-Up Basics

Assume a face-down position on the floor. Keep your feet together. Your weight should be on your chest. (as shown in the photo below .

Position hands palms-down on the floor, Apart from width of your shoulder . They should be about next to your shoulders, with your elbows pointed towards your toes.
you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push up grips, (they look like handles you put on the floor).

Raise yourself using your arms.

At this point, your weight should be supported by your hands and the balls of your feet.
Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging.
This position is called a “plank,” which is used for other various exercises. This is the beginning and the end position of a single push up.

The type of push up that works best for you. There are 3 Typed of Pushups Workout namely

Regular
Diamond
Wide-arm

Will Discuss in brief about each Perfect pushups

Regular : Your hands should be slightly wider than your shoulders. This works both your arms and your chest. This Regular pushups is best for Beginner who have problem in Lefting His Body Weight. Therefore Regular Pushups is Effective in Chest, Biceps ,Shoulder workout .
Diamond : Put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up. The Diamond Pushup is Very Effective on you Triceps to build bulk body, normally Diamond pushups is very hard for beginner but slow as you arm get stronger you can easily do this pushups.
Wide-arm : Place your hands a good way’s out from your shoulders. This version mostly works the chest and requires less strength in the arms. This Wider arm pushups also help in back workout(lats workout).

This are this tips for Pushups Workout. Hope it Help you

How to lose weight ? 10 Simple Habits to Lose Weight Naturally

Workouts

rajatrrpalankar

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January 8, 2018

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How to lose weight ?10 Simple Habits to Lose Weight Naturally

Weight lose doesnt have to be stressfull or complicated, all you have to do is build simple habit to see the weight come off.

Here are 10 weight lose tips to achieve your dream body in no time.

10. Make Use of Blue Colors

One recent study has shown that the color blue decreases appetile, so try some changes like decorating your room with blue,blue napkin,blue plates,blue glass. This tricks is called psychology of colors and same color actually stimulate your appleties. Blue will do opposite for you.

9. Be More Optimistic

Every positive thought matters. The idea is to focus only on good thought,and repeat your goals as if they were your mantra. for example : – ” I LOST HALF A POUND!” That’s great “Slowly but surely!” , I CAN EAT ONLY THE PORTION I TOOK” ,” I CAN SAY NO TO DESSERT”

Such optimistic Phrases will help you achieve your goal very fast.

8. Only 30 minutes of exercising is Enough

A healthy diet plan does help you lose weight,but it’s critical to combine good nutrition with some physical exercise.

Even low-risk activities such as walking will be beneficial.

Good news ! Researches at the university of Copenhagen,Denmark have found : that Exercersing for 30 minutes per day helps you lose 25% of more weight than going for a full 1 hour.

7. Eat Slowly and Eat alone.

In this fast- paced World,fast Eating has become a bad habit. Ironically enough, it reduces the feeling of sotiety and leading to overeating.

When your brain register that your stomock is full, you’ve allready eaten much more that your body needs. When you are eating out always choose the smallest portion, take you time to read menu.

Even if it a place where they sell hand burger and other unhealthy food,choose the smallest portion Eg : light salad.

6. Avoid Eating in front of your computer or TV

Food Ads, Especially junk food adsm increase our appetile and make us over eat, also when we eat in front of computer or tv, we don’t pay proper attention to our food.

therefore, we are now aware of how much we’ve eaten. Instead you try to eat in front of mirror, That eatinf while lookig at yourself in the mirror reduce the amount of food you eat to one-third.

5. Don’t stay in heat room

According to research publisher in the journal obesity reviews, There is link between reduced exposure to seasonal cold and increase in obesity in th UK,US,and other developed countries.

When we’re exposed to cold, our skeletal muscle contract to generate heat, i.e Burning extra calories in the process, this process will burn you body fats.

4. Reading Food Nutritional Labels

The Nutritional fact food Label can be very usefull in helping you make healthy choices and lose weight.

The people who read food label on regular basic are more likely to lose weight.

3. Eat more Yogurt and Nuts

According to Research conducted at Harvard School of Public Health , Eating yogurt and nuts is more effective in long run for weight Lose then eating fruits and vegetables.

People who eat nuts on daily base are 25% less likely to have wider waistline.

You’re Probably thinking , ‘ that’s crazy ! ‘ All kinds of nuts are full of fat and calories , dietory fiber and Healthy monoUnsaturated and polyUnsaturated fatty acids.

2. Add some Hot Peppers and Spices to your Diet

Consuming chillies and other hot peppers also helps to make the pounds fly of sinse they accelerate your “Metabolism” . Also Cayena pepper reduces appetile and burn calories faster , according to research from purdue University.

1. Drink Plenty of water

You Should Stay Well Hydrated every day , make it a habit of drinking a glass of water every hour,and make habit of drinking water early in the morning on an empty stomack and a glass of water before going to sleep. This Trick keep your body hydrated generate satiety ,and speed up your metabolism. all of which help you in losing some weight.