HEALTH & GYM GUIDE

how to lose weight by jogging

Workouts

rajatrrpalankar

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December 26, 2017

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how to loss weight by jogging

Let Me Introduce you with Jogging

Defination of Jogging

Jogging is a form of running at a slow speed. The main intention is to increase physical fitness with less stress on the body, or to maintain a steady speed for longer periods of time. Performed over long distances,One definition describes jogging as running slower than 6 miles per hour (10 km/h).

Jogging Benefits

According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging.

While jogging on a treadmill will provide health benefits such as cancer prevention and Weight loss.

Jogging prevent your from Heart Desease like Heart attacks , Blood Pressure,

outdoors jogging can have the additional benefits of increased energy and concentration. Jogging outdoors is a better way to improve energy levels and advance mood than that of using treadmill at the gym.

It also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation and assists in preserving a balanced weight gain.

Jogging Improves Mental Fitness .

Ok So lets Start with

How to Lose Weight by Jogging ?

If you want to lose weight, Early morning jogging is one of the most effective exercises, as Jogging burns most of the calories then that of any other cardio excerises, jogging is the best excerises to get lean fit body.

Step 1 : Set your goal for weight loss

Keep record of your weight each week to see your progress.

lossing about 1 to 2 lbs weight per week is best sign of having good Jogging roal you weight ,

Lossing One pound is equivalent to about burning 3,500 calories, so if you burn 500 more calories than you consume each day, you will lose about 1 lb. in a week.

Step 2 : Set time for Jogging program

Follow a regular running program of 30-minute jogging sessions. continously run for 30 minute without stoping , is you feel tired running(jogging) take a rest by walking ( keep in mind : dont sit to take rest ) , and every day increase the amount of running by adding 5 min more.

You should jog three to five times a week,

during the first 20 minutes of your jogging session, you’re only burning calories from the food you consumed that day.

there after 20 minute you body will start burning calories present in you body fat percentage (remember to keep your heart rate up so that your body will start burning stored fat as fuel)

Step 3 : Your intensity is to burn calories

You can increase your intensity by running faster.

A 150-lb. runner who runs at a speed of 6 miles per hour for 20 minutes, for instance, burns about 228 calories.

If he/she steps up her pace to run at a speed of 8 miles per hour for the same amount of time,

He/She will burn more calories — 306.

Things You’ll Need for jogging

Comfortable running clothes
Running shoes
Timer or running watch
Heart Rate smart watch
pedometer checker (steps counter)

What is Circuit Training ? What are Benefits of Circuit Training ?

Workouts

rajatrrpalankar

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December 25, 2017

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What is circuit training?

first of all Circuit training is a form of body conditioning or endurance training or resistance training using high-intensit , and it also targets strength building or muscular endurance.

Circuit training involves doing a set number of exercises, back-to-back in quick succession, for rounds — or “circuits.” The rest time between circuits is generally very low, and the rest time between exercises is ideally non-existent.

This is a high-intensity form of training which can be done with machines, free weights, or body weight. A basic circuit training routine could be something like 20 pushups, followed by 20 squats, then 20 burpees, rinse and repeat for 10 rounds as a result.

The program was developed by R.E. Morgan and G.T. Adamson in 1957 at the University of Leeds in England.

What are the benefits of circuit training?

Circuit Training a classic form of HIIT (High-Intensity Interval Training).

HIIT has been shown to be effective at promoting fat loss, is known to boost aerobic and anaerobic fitness significantly, significantly lowers insulin resistance(reducing the risk of Type 2 diabetes), and increases muscle mass. circuit training in the weights room include that it allows you to get your workout done in a hurry — typically no more than 20 minutes for a full body session. don’t need to spend an extra 30 minutes on a treadmill once you’re done lifting.

Create your own circuit training routine

The idea of a circuit training session is essentially to get a full-body workout in a hurry,

Your circuit training routine can include any combination of exercises you like, for as many rounds as you think you can manage. The key is in moving directly from one exercise to the next, and keeping your rest breaks between circuits as short as possible — around 30 seconds.

Here are some exercise circuit training workout.

Cable chest press
Cable rows
Seated chest press machine
Dumbbell chest press
Dumbbell bent over rows
Leg press
Dumbbell overhead press
Chin-ups
Push-ups
Dumbbell lunges
Smith machine squats
Lat pulldown machine
Dumbbell flyes
Bodyweight jump squats

Here is the Best Example For Circuit Workout Training.

Best Testosterone Boosters Supplements

Supplements

rajatrrpalankar

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December 24, 2017

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IF YOU WANT TO KNOW WHICH MUSCLE BUILDING TESTOSTERONE SUPPLEMENTS WORK.

I’ve tried a lot of supplements in my 8 years in the gym.

Protein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements.

So let’s start with debunking three of the most popular muscle building supplements out there…

The Best Testosterone Boosters Supplements | Muscle Building

The following Testosterone supplements are perfect and best examples of this.

Testosterone Boosters

The hormone testosterone plays an important role in men’s health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a man’s early adulthood and drops a little bit each year thereafter.

When the body doesn’t produce the right amount of testosterone, the condition is called hypogonadism. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone therapy. Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age.

Here are some Testosterone Boosters Supplements Which you can Buy.

1. Grizzly Nutrition Alpha Synth Testosterone Booster

To Buy or Check Details Follow Link Below

Grizzly Nutrition Alpha Synth Testosterone Booster – 50 packs/day stack (Sweet Lime Flavour)

Important Note : Don’T Take 1 Full Pack (5G) At Once/In A Single Serving. Split 1 Pack Into 2 Servings (2.5G Morning & 2.5G Evening).;Important Note : Contains Natural Minerals & Botanical Extracts Which Are Not Completely Water Soluble (Won’T Dissolve Completely In Water) But Is Digested Completely In The Body
Important Note : Contains Vitamin B2 (Which Naturally-Temporarily Causes Bright Yellow Urine) Which Is Safe & Normal. Make Sure You Are Well Hydrated(Drink More Water )
Improved Immunity, Improved Sleep, Relieves Stress And Powerful Antioxidant, Energy, Vitality, Testosterone Booster, Muscle Growth And Muscle Building.Balances Hormones.;Anti Inflammatory, Energy, Vitality, Strength

2 . MuscleBlaze Test Pro – 60 Capsules

To Buy or Check Details Follow Link Below

MuscleBlaze Test Pro – 60 Capsules

Muscleblaze test pro is a scientifically dosed capsule of proven herbal extracts for improving testosterone level in men
Muscleblaze test pro serves potent extracts of herbs and a micro-nutrient, such as fenugreek, safed musali, ashwagandha (withania, gokhru, talmakhana and boron)
Fenugreek present in test pro boosts testosterone and is a natural way to build muscle mass
50Mg gokhru (tribulus terrestris) increases the body?
natural testosterone level and has positive effects on libido

3. Wow Testoboost For Strength, Recovery, Muscle Management

Wow Testoboost For Strength, Recovery, Muscle Management & Boost Performance 60 Capsules

60 capsules per pack. Every single WOW Testoboost Capsule delivers 550 mg of a premium blend of 6 potent herbs – Tribulus terestetris, Mucuna pruriens, Withania somnifera, Cordyceps sinensis, Shatavari &Tinospora cordifolia
Each of these 6 herbs is clinically proven and traditionally trusted for boosting male hormone testosterone levels in blood and increasing male energy.
Regular intake may help increase workout stamina, boost lean muscle building, reduce recovery time and accelerate fat burn
100% vegetarian, gluten-free capsules. Totally free of binders, fillers or additives

6 Best Triceps Workouts For Men & Women

Workouts

rajatrrpalankar

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December 23, 2017

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The triceps brachii muscle (Latin for “three-headed muscle of the arm”) is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements.

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The Beginner’s Guide to Building Muscle and Strength

Uncategorized

rajatrrpalankar

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December 22, 2017

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Building Muscle and Strength

THIS IS HOW YOU GET BIG BODY GAINS

EAT WELL
WORKOUT HARD
SLEEP WELL

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Boost Your Biceps Workouts With These 5 Exercises

Workouts

rajatrrpalankar

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December 21, 2017

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Boost Your Biceps Workouts With These 5 Exercises

Anatomy of the Biceps

The muscle most prominent when someone flexes their guns in the classic “which way is the beach?” pose is the biceps brachii. It belongs to a group of muscles comprising what’s called the anterior compartment of the upper arm. There, you’ll also find the brachialis and the coracobrachialis. We’re going to focus on the first two, which are the prime movers in bending, or flexion, of your elbow.

The biceps brachii is by far the larger of the two flexors, but the brachialis, located underneath it toward the outside of the upper arm, is actually the stronger flexor. That’s due to its proximity to the elbow, making it the prime mover during a biceps curl.

While stretched over the humerus, the biceps brachii isn’t actually attached to it. It’s comprised of two heads — short and long — that flex the arm at the elbow and the shoulder, as well as rotate, or supinate, the hand into a palm-up position. Both heads attach at the scapula, fusing together toward the bottom of the humerus at the upper forearm.

The two muscles are so intermingled, any moves you would perform to hit your biceps brachii will also qualify as brachialis exercises.

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How Long Should I Workout?

Workouts

rajatrrpalankar

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December 21, 2017

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“How Long Should I Workout?”

How Long Should I Workout is one of the most commonly asked questions among gym goers, and depending on who you ask – the answer can vary greatly depending on what your goals are, how much available time you have, how old you are, what your workouts consists of, and what your current fitness level is.

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