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Tips And Tricks For Weight Loss

It can be a struggle to lose weight. People find their enthusiasm weaning after a few weeks. And Thus the people who reached their weight loss goals & to maintain their weight it done with methods like the same.

Thinking to lose weight is a great place to start

Want to achieve weight loss is a great place to start, many people want to lose weight and their aim is to fit into clothes that are now too small and not fitting your body due to weight gain.

Then are you currently investing your time in getting a healthier, and more physically fit person in life.

There are many little things you can do each and every day that will help support your success in your weight loss program. Begin by recording your weekly weight loss. Keep track of all the things you eat so you can stay on top of yourself.

Weight loss plan

Planning is the first step to rapidly lose weight, some people out there don’t do any kind of proper weight loss plan instead they just think about a diet plan to lose weight & then without any proper planning they will lose focus on the dream to lose weight and then after days they will come back to their normal life, and completely forget about the plan.

There are little things you can do every day that will help you successfully achieve your weight loss program.

Begin with keeping note of the weight

The basic and first step is to measure your weight weekly, keep track of how much GM/KG you lost recently this week & compare it with last week’s weight.

measuring your weight
keep track of your weight weekly

Keep track of your food intake

Learn about the food items you eat on daily basis, keep basic knowledge of how much nutrients you consume daily like protein, carbs, fat etc.

In your busy schedule,  when you feel hungry always carry good nutrients food with you because if you are hungry and feel to eat something then instead of eating fast food that is unhealthy, remove your healthy food and eat.

keep track of food intake
keep track of food intake

Workout a bit

You should schedule a time for your daily workout if you want to lose weight, try to integrate a workout regime as well. A healthy lifestyle requires both regular exercise & eat a healthy diet food plan.

why are gyms so expensive

Join a workout class or gym where you come into contact with a fitness lover and they will keep you motivated towards your weight loss plan.

is a gym membership worth it price
is a gym membership worth it price


Try removing Junk food & artificial sweet items

The main reason to gain weight is consuming loss of junk food.

make sure to ignore consuming sweet food products or any packed products.

potato chips unhealthy processed food
potato chips unhealthy processed food

Eliminate the sources of your bad food eating habits & increase the consumption of fruits & Veggies.

un healthy processed packed food
unhealthy processed packed food

Simply do any keep stock of any junk packed food items in your kitchen, if you keep it will make you tempted to eat them.

Carbohydrate foods

Keep fitness lover around you

Having other people who are motivated to be fit in life and help support you, is the best asset you have in your life that keeps you motivated to your lose weight goal.

motivated people around you
keep motivated people around you

Communicate with motivated people, whenever you feel your motivation is getting down. and you will feel better and get motivated again.

Why are gym membership so expensive/costly

Hi Guys, Welcome you to Your Gym Guides, In this article, we will look into why are gyms so expensive, is a gym membership worth it giving thousand of dollars per year,  gym membership cost per month is around 70$ to 150$ per month.

What is average gym membership cost?

It depends on the gym to gym, Gyms nowadays are expensive, in olden days like our legend Arnold would go to the cheapest gym membership where they used to pay less for a gym membership for a year, but now there is a package in the gym too like a monthly gym membership like one gym will charge you 70$ per month, $120 for 3 month and $200 for 6 month, gym are too expensive in some city.

is a gym membership worth it price
is a gym membership worth it price

This will vary on the type of gym you choose to go to, the typical local gym is affordable for the lower-middle-class people, whereas sports-specific types of the gym with more gym equipment are too expensive.

you choose where you want to join.

Note: All gym is the same, no gym will do your workout, you yourself need to work out hard to achieve greatness, that is also possible in a cheapest monthly gym membership.

why are gyms so expensive

is one-year gym membership are so costly? Are they worth the cost?

Actually, if you calculate, the one-year gym membership cost is less as compared to paying a monthly gym membership.

I think it’s better to take a gym membership for 6 months or a year but once you get comfortable at a gym.

firstly, pay at the gym monthly wise for 2 months,s and then if you feel the gym is worth paying for 6 months or 1 year then goes for it else simply change the gym.

I am from India and in India, the most gym is cheaper as compared to other country, I go to a gym where they charge me Rs 2000 per month that is around $26, and yearly gym membership will cost me Rs 12000- Rs 15000 that’s around $160 – $200,

So by paying at the gym monthly wise, it will cost me Rs 24000 i.e  $320, by paying one-year membership at the gym I am saving around $9000 i.e $120.

Finally, I would recommend you to try a new gym for 2-month at least before paying them for a 1-year membership, if you feel the gym is good with all facilities then purchase for 1 year.

Do you know? Plank Exercise is more effective then Crunches


Hi Guys, Welcome to Your Gym Guide, In this Fitness article, we will discuss on How a Plank workout is more effective than abs crunches.

What is a plank workout?

In Simple work a plank exercise is a stealth core strength training, this plank for beginners looks easily but difficult to hold. All you need to do is to come to a position that is similar to push-up and hold the position for the maximum time you can hold. By performing plank exercise you can build a core and strong abs at home. Plank is the best home exercise for abs.

The benefit of plank exercise

  1. Strengthens your core muscles.
  2. Better posture and improve balance.
  3.  Reduce back pain.
  4. Improve Flexibility.

Check out this article on plank exercise benefits

Planks for beginners and benefits of Plank Workout.

Plank Exercise is more effective than abs crunches


You have read in the above points on how is plank exercise is beneficial for your over body structure, It not only build core but also improves your posture and strengthen your backbone.

by Preforming plank workout on daily bases it targets multiple muscles at once those include:

Plank Exercise at home

How to place your body for the effective plank exercise | How to Perform the Plank Workout.

  • Your knees and hands should remain on the bottom, your back flat, and therefore the shoulders should be a touch wider than shoulder-width apart.
  • Focus on a spot on the ground beyond your hands, so as to stay the spine, head, and neck straight.
  • Apply the pressure on the toes, and place the proper leg on the ground.
  • Then, repeat an equivalent with the left leg.
  • You need to start out contracting the abdominal muscles and remain during this position for 20-60 seconds.
  • Afterward, relax your body.
  • You need to gradually increase the time of maintaining the plank position up to a moment.
Repeat the plank 3 times on a daily basis for effective results.

elbow plank 6 packs

What is Keto diet | Benefits of Keto diet for Bodybuilding

Hi Guys, Welcome to Your Gym Guides,  In this article we will check out 6 benefits of following keto diet plan for bodybuilding.

So let’s begin

What is keto diet ?

Wikipedia say, In Ketogenic deit plan is avery high-fat, and normal protein, and low-carbs, This diet plan will help & force your body to burn more amount of fat instead of carbs.

Benefits of following healthy diet

This kito diet plan will boost your Metabolic level, it decrease carbohydrate intake in your body and replace it with fat ( note : here fat is good source of fat ),

Thus decrease in carbs intake will put body to boost your metabolic state and its called as Ketosis.

When this process of boosting metabolism start, your body automatically start burning fat because it needs energy, it is also said in research that  when this happens, it also turns fat in ketones in liver, which will help your body in supplying good amount of energy to your brain.

Ketogenic diets is very useful for have high sugar level and insulin level is also high, in it help them in reducting the blood sugar level and help then in becoming healthly day by day.

Note: Nothing happens in one day, Keep patience and follow diet plan regularly.

Food to eat while you in keto diet

  • Poultry : turkey and chicken is best.
  • Eggs : Whole eggs would be best choice, because  they are high in protein and fat.
  • Fatty fish : fish fat are known to be good source of fat.
  • dairy products : butter, milk, yogurt.
  • Nuts and seeds : consume all kinds of nuts, because nuts have good nutrition and also good source of fat nutrition.

Food to avoid in keto diet

  • Baked food : like white break, cookies and doughnuts.
  • Remove sweet item from diet: Sugar should be avoided, and all sugar products like coke and soft drinks.
  • Noodles : Please avoid noodles and paste, because most of them are made using maida, and as you know that maida don’t have any nutrient in it.


Abs Workout – 30 minute abs workout with body weight


Hi Guys Welcome to Your  Gym Guides, In this blog post we will check out 5 abs exercises that will give you a insane abs that to workout out for 20-30 min with your body weight.

Abs workout is the best exercises to transform your middle section into a hard looking six pack abs.

If you start working hard at your gym and follow a healthy diet plan, then you can easily achieve a super abs in just a 1-2 month.

Unfortunately, that’s not normally how things go.
There are 4 section of abs you need to target during the workout section, i.e. Upper abs, Middle abs and lower abs, The upper abs are the one one that need to be shown first, and is the most common core exercises like crunches can easily hit the lower abs and upper abs.

Firstly, in order for your abdominal muscles to become visible is for you to drop your body fat percentage to at least 9-12% for men, and 15-18% for women.

So let’s start with the exercises

Abs Workout

Hanging knee twist:

Hanging leg raise:

In this workout you just need to hang on the handing rod and just lift your leg up and down and so on.

body weight leg raise abs core development
body weight leg raise abs core development

Sets:Reps: 15 Rest: 60sec

How to:

  • Just hang on a pull up bar at gym or at home.
  • keep you legs straight
  • now lift your legs up to chest, bring it down ( this is rep 1)
  • then repeat it for 15 reps

Alternating leg raise:

arnold bent leg raise

Sets:Reps: 15 Rest: 60sec

How to:

  • Start the leg raise by lie on the back, palm facing downwords.
  • Bring your youu knees up to your face chin and take it back again
  • then repeat it for 15 reps

Start the bent leg raise exericise by lie on your back, palms facing downwords, Bend your knees so that both of your legs makes a 90 degree angles, Bring your chin up to your chest and curls up. Extend your legs until they’re are completely straight, then come back to your starting position as shown by Arnold Sir in above image. this  exercies will also hit the abdominal muscles, Do this leg raise exercise of 3 sets of 25 reps each set.

Bicycle Crunches  abs core workout

bicycle_crunches 6 packs abs workouts exercises

Sets:Reps: 15 Rest: 60sec

How to:

  • Ly down facing upwords
  • keep you legs  slight up as shown in above image.
  • and lift your leg upto chest (assume as you are are cycling)
  • then repeat it for 15 reps

One Superman plank:

one arm superman plank abs trainning

Sets:Reps: 15 Rest: 60sec

How to do one arm super man plank

  • Start with a plank position
  • and lift your alertnative hand and legs a shown in above image
    Eg: if you lift right hand then lift you left leg and like wise lift left hand and lift right leg
  • do this for complete 15 reps

Side Press :

kettle bells side abs press
kettle bells side abs press

Sets:Reps: 15 Rest: 60sec

How to Side Press with kettlebell:

  • Start with the kettlebell at shoulder height.
  • Brace your core and lower your torso to one side while simultaneously straightening your arm.
  • Aim to keep the kettlebell in place so that it barely moves – instead, your body should move away from it.
  • From there, reverse the move back to the start.


Benefits of Dry Fruits for Fitness Life

Hi Guys, Welcome to Your Gym Guides, In the Fitness Blog post we will discuss on what are the Benefits of Dry Fruits.

As you might  be knowing that, Dry Fruits has good and great source of Proteins, minerals, Vitamins, and has more Fibre in it.

Dry fruits are very tasty to eat, delicious and good for health also, So eating Dry fruits you will not get bored or something.

Benefits of Dry Fruits for Fitness Life

Here are 6 Dry Fruits that you should consume on daily basic and this are easily available in all countries, so no need to worry.

1. Almonds

Almonds are effective for improving hemoglobin. Almonds can be the perfect snack for people, you may add almonds in you morning diet breakfast.

Nutritional Value

Calories 579
% Daily Value*
Total Fat 49.93 g 42%
Fibre 12.50 g
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 0.1 mg 0%
Potassium 46.6 mg 1%
Total Carbohydrate 21.55 g 1%
Dietary fiber 0.6 g 2%
Sugar 4.35 g
Protein 21.15 g 20%
Vitamin A 0% Vitamin C 0%
Calcium 269 mg Iron 3.70 mg
Vitamin E 25.63 mg Vitamin B-6 0%
Cobalamin 0% Magnesium 270 mg


2. Dates

Dates are great in energy boosting, as they contain natural Sugars i.e Natural Glucose.

Nutritional Value

Calories 20
% Daily Value*
Total Fat 0 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 0.1 mg 0%
Potassium 46.6 mg 1%
Total Carbohydrate 5 g 1%
Dietary fiber 0.6 g 2%
Sugar 4.5 g
Protein 0.2 g 0%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 0%

dates_natural sugar

3. Cashew Nuts

Chashew Nutes help to control cholesterol & high blood pressure.

The best think i like in cashew is it has a creamy texture that make it taste perfect, you may daily it in you morning diet breakfast.

Nutritional Value

Calories 553
% Daily Value*
Total Fat 44 g 67%
Saturated fat 8 g 40%
Polyunsaturated fat 8 g
Monounsaturated fat 24 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 660 mg 18%
Total Carbohydrate 30 g 10%
Dietary fiber 3.3 g 13%
Sugar 6 g
Protein 18 g 36%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 37%
Vitamin D 0% Vitamin B-6 20%
Cobalamin 0% Magnesium 73%

4. Fig

Fig is good for your body, it prevents your from hypertension & weight loss.

Nutritional Value

Calories 249
% Daily Value*
Total Fat 1 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 11 mg 0%
Potassium 749 mg 21%
Total Carbohydrate 64 g 26%
Dietary fiber 3.7 g 14%
Sugar 48 g
Protein 3.1 g 6%
Fibre 10 grams Magnesium 16%
Calcium 12 %
Potassium 14%

fig fruit image

5. Raisins

Raisins Protect your eye vision, is you have eye vision problem it will help you.

Nutritional Value

Calories 299
% Daily Value*
Total Fat 0.5 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 11 mg 0%
Potassium 749 mg 21%
Total Carbohydrate 79 g 26%
Dietary fiber 3.7 g 14%
Sugar 59 g
Protein 3.1 g 6%
Vitamin A 0% Vitamin C 3%
Calcium 5% Iron 10%
Vitamin D 0% Vitamin B-6 10%
Cobalamin 0% Magnesium 8%

6. Pistachios

Pistachios Helps to stabilize blood sugar, provides fibres and pistachioa is a good source of Protein.

Nutritional Value

Calories 562
% Daily Value*
Total Fat 45 g 69%
Saturated fat 6 g 30%
Polyunsaturated fat 14 g
Monounsaturated fat 24 g
Trans fat regulation 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 1,025 mg 29%
Total Carbohydrate 28 g 9%
Dietary fiber 10 g 40%
Sugar 8 g
Protein 20 g 40%
Vitamin A 8% Vitamin C 9%
Calcium 10% Iron 21%
Vitamin D 0% Vitamin B-6 85%
Cobalamin 0% Magnesium 30%


The secret of people who lose weight

Do you want to know the secret of people to lose weight in very less period of time ?


Here are some points how people lose weight to in very less time

1- There focus will not be eating very less food, But the more focus will be on eating high quality and Higher nutritions whole foods, this people keep keep distance on eating food that are either low in nutrition or packed processed food products like chips and all.

healthy food for lunch
healthy food for lunch

2- They instead of getting support of fat loss supplement are quick result, there focus will be on spending money for buying real nutritious food that will sure help in weight loss.

best protein supplements for muscles growth
best protein supplements for muscles growth

3- They do not miss their daily weight loss workout, No matter how much busy this people are, there prioritize their physical fitness and workout on daily basic.

Best Exercise for Beginners Treadmill running machine

4- They research on the best diet plan that works best for them, Every person has their own body that consume nutrient in different way.

Diet to boost Testosterone

5- There prepare their meals on their own instead of depending on someone else. They know how important it is to cook their own foods, so that they can keep track of what all nutrient they consumed.

gain weight eggs frieds

6- They are not fear of eating their fav foods dish, They will make a cheat day on that day they eat all the fav food they like to eat.

healthy food for dinner
healthy food for dinner

Are you trying to lose weight? Check out this recommended posts


4 Amazing Benefits Of Fruits And Vegetables

Boiled egg diet loss weight upto 6 – 9 kgs in just 2 weeks

Want to Get Rid of love handles? Avoid 5 Foods If You Want FLAT Belly




7 benefits of running in the morning – Lose weight with Running

Hi Guys Welcome to Your Gym Guides, In this Blog post we will discuss on 7 amazing benefits of jogging or running early morning and that can also help someone who wants to lose weight.

In the world everyone wants to be healthy and slim but most of the people are foodie and wants to be healthy by no ignoring the food.

Best Exercise for Beginners Treadmill running machine

How to become slim?

Everyone want to become slim but no one want to follow stricts diet plans.

Slimming and lossing weight is only posible with strict diet plan and with regular daily exercises like jogging and running early in the morning and especially for the people who want to lose fat mass and want remove fats from legs, waist and belly fat .

Running is the oldest and best outdoor workout that too at no cost. It allows us to stay outside and get natural nutrients and vitamins to lose fat from out body easily.

It would be better is you have any park place,or the sea mean your house so that you can easily go for jogging on daily morning routine.


The tip to start the best and healthy morning routine workout

For an effective training it is very important to start in your day with good mediation and few stretching workout so that you avoid tears and joint pain and feel lose in enthusiasm due to fatique.

So Start you daily with gear up with a good pair of shoes and starting your training with running/jogging and walking.

cardio make lose muscles

Here is how to perform you running workout

we will start with a:

8 minute of running/walking workout

alternating 1 minute of running and then 2 minute of walk, likewise continue for 8 minute, it’s will be very easy and affordable for everyone.

Likewise keep your running/walking time increasing day by day

– For a good result it is better to run at least 4 times a week.

Running is an aerobic sport that improves the cardiovascular system, tones the muscles of the legs and arms and helps to lose weight (see formula for calculating shape weight).

It is not suitable for those with brittle bones and joints.

How to lose weight ?

7 benefits of running in the morning

  1. Running increases your metabolism & helps you lose weight
  2. Running in the morning will not get in the way of your day
  3.  Running in the morning reduces stress
  4. Morning runs will boost your energy levels
  5.  Running in the morning can help you sleep better
  6. Running in the morning will teach you self-discipline
  7. Early morning runs give a sense of peace and quiet

Planks for beginners and benefits of Plank Workout.

Hi Guys, Welcome to Your Gym Guide, In this Article we wil discuss on best plank for beginners and what are the benefits of plank workout.

What is plank workout?

In Simple work a plank exercises is an stealth core strength training, this planks for beginners looks easily but difficult to hold. All you need to do is to come to a position that is similar to push-up and hold the position for maximum time as you can hold.

Plank workout is benefits in many ways like:

plank exercise benefits

#1. Strengthens your core muscles.

A proper plank is a full body exercises that give more pressure on your abs core. Its is called best exercises for full body workout because it strengthens your arms, shoulder, back, glutes and legs.

#2. Better posture and improve balance.

As discussed on above point, plank workout is a full body workout so performing a plank workout will improve your body posture and as it strengthen your core  you will have proper balance on your body.

#3. Reduce back pain.

plank exercise for back pain, many people are working in offices and continously on PC so this kind of people usually face back pain, Then as i said plank will reduce back pain.
but don’t worry if you get back pain while doing plank workout, it’s usual because doing plank more target will be on your abs and back. perform plank daily will increase your strength and reduce the back pain

#4. Improve Flexibility.

As you perform plank workout daily, your body will be become more flexible and stronger then before.

One of the best think is  you can do plank exercises anywhere anytime.

Types of planks for beginners

#1. Regular Plank

regular plank workout

#2. Elbow Plank

As you can in this below image, you just need to come in this exact position and hold it for  more then 1 – 3 minute plank.

elbow plank 6 packs

#3. Rocking plank

In this workout you just need to come in the position of elbow plank and slightly move you body forword and backward.

Here is third party recommended video for rocking plank


#4. Plank with arm up and foot up

In the workout you just need to come in regular plank position, and then just lift you arm up and then lift you opposite foot up likewise perform as much as reps as you can.

arm up plank workout

#5. Mountain Climbers


#6. reverse plank

Check out this post for full detail of reverse plank

Reverse Plank That Help Strengthen The Core And Lower Body

Longest plank EVER – Guinness World Records

longest plank ever 8 Hours 15 minutes 15 seconds

Most people have difficulty planking for just minutes at a time, but at the age of 62, George has shown that it’s possible to push the boundaries at any age with perseverance and a strong mindset. The hardcore former US Marine and DEA Supervisory Special Agent is no stranger to record-breaking, but this record is truly incredible.

Watch now to see how long he could hold it for! You can read more about the record here 👉 http://bit.ly/GWR-PlankRecord

Ways to Get Faster Results in the Gym – Fast result fitness

Hi Guys, Welcome to Your Gym Guides.

I get many DM asked to me by my followers, that  Ways to Get Faster Results in the Gym


What do I need to do in order to make progress quick without hating the progress.


There’s not just one answer for this especially when it comes to your fitness journey or personal life.

Here is my 5 BEST HABITS that i practice to keep myself mentally fit.

  1. ✅ Make up in your mind that you are going to do whatever it takes to reach your goal even when you don’t feel like taking action.

2. ✅ At the beginning of the week prepare your food in advance and get rid of all junk food in the house 🏠 leave no room for temptation.

3. ✅ Commit to performing your workouts a coupes days a week or some form of  physical activity.

4. ✅ Get yourself in the right environment surround yourself with people who have the same aspirations as you.

5. ✅ Limit the amount of negativity you have around you.

Any one of these HABITS could be the one that changes things and gives you the shift you need.

To help you hit your goals right ways.

What’s your favourite COMMENT below.