Benefits of Dry Fruits for Fitness Life

rajatrrpalankar

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October 8, 2020

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%

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%

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

rajatrrpalankar

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September 18, 2020

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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.

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

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.

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.

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.

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.

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

https://yourgymguides.com/category/weight-loss/

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

rajatrrpalankar

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September 7, 2020

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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.

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.

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.

7 benefits of running in the morning

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

Planks for beginners and benefits of Plank Workout.

Fitness Information

rajatrrpalankar

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August 15, 2020

0

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

#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.

#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.

#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

Fitness Information

rajatrrpalankar

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July 31, 2020

0

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

QUESTION

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

ANSWER

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.

✅ 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.

Best Morning Workout for Men & Girls

Workouts

rajatrrpalankar

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July 30, 2020

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Hi Guys, Welcome to Your Gym Guides, In this Fitness Article we will discuss and know some of the best Morning workout that every one should keep practice as their daily routine.

Morning workout are one of the best time and most beneficial and effective routine for most of men and women, That is why i have listed some of my favorite morning workout that will keep you mentally fit and healthy.

Best Morning Workout for men – 5 Quick Workouts

50 Jumping jacks
40 Body squats
30 Push ups
20 Mountain climbers
10 Burpees

Perform this above Exercises for more sets, Eg: Repeat the above workout sets for three sets in total

Do all 5 exercises without a rest, take a minute rest, then get going with your second set.

It literally shouldn’t take more than 10 or 15 minutes, so it’s perfect for busy men.

1. Jumping jacks

2. Body squats

squat exercise full body workout at home — Squats Exercise

3. Push ups

4. Mountain climbers

5. Burpees

Conclusion

The Above mentained workout you do not need to find and perfect place or going to the gym etc

literally you just need to get up daily and start off with a quick and the most effective workout, that to all at your Home.

If it’s not Raining outside then go out and perform your morning workout at it will not be Hot Sunny and Otherwise you can also perform above workout inside your house.

The most people give many excuses by saying “I don’t get time from office work” or “I can’t afford to purchase Gym equipment”.

Just get up and start your workout for healthy and fit life.

is it safe to go to gym now? during Coronavirus | COVID-19

rajatrrpalankar

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July 9, 2020

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Hi Guys, Welcome to Your Gym Guides, In this Article we will discuss weather its safe to go to gym during coronavirus.

Is it safe to go to gym now? during Coronavirus | COVID-19

Going Exercises is a best practice for a good physical and mental health, but now due to coronavirus many Gym Lover are not able to go do gym in lockdown period, and we have heard that gym are going to be reopened in some countries, is it safe to go to the gym?. I would recommend not to go to gym so soon because covid 19 cases are been increasing day by day, and doing gym workout exercise by going to gym where many other people gather then could be more chances of getting infected easily.

How to stop spreading coronavirus?

Here are some Tips to follow of you are going to gym to workout

Take your own risk

On teams of current situation and medical condition, there is no proper vaccine available, and your are one of them who gets infected easily( low immune system ) then its save for you to workout at home through your bodyweight or do yoga.

The People with age 65+ are at higher risk of getting infected, according to the Centers for Disease Control and Prevention.

Some people who are has diabetes, heart or lung disease are highly recommended to stay a home.

Find alternative way alternative way for working out

Gym is not the only place wher you can perform perfect workout, Gym workout can also be do at house,

You can Create your own Dumbells and barbells with cement.

Here is a video

Pay attention to air flow

Go to gym only if your gym has open windows that can take out all the people body heat outside the window.

Make sure your gym have more open space so that you can keep social distance from the people in the gym.

Don’t talk or touch any people in the gym, becz if in chance if the person is infected and his breath touches you, then there are many chances of getting infected.

Should I wear a mask in GYM?

Many people say it’s is best to keep wearing mask whenever you go out for shoping or market and as much as posible in the gym, but of course while doing exercises it is not possible to keep wearing mask continously as it will hold you breathing and is is difficult to keep the mask on.

And while many gyms recommend masks, most don’t require them.

So due to breathing problem, i recommend not to go to gym as it is completly not safe to keep wearing mask during your workout.

10 Tips for Successful Weight Loss

weight loss

rajatrrpalankar

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June 16, 2020

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Hi Guys, Welcome to Your Gym Guides, In this Fitness Articles we will learn about 10 tips for successful weight Loss.

10 Tips for Weight Loss

1. DON’T SKIP BREAKFAST

Getting Breakfast at perfect time will help to boost metabolism, High Nutrients Diet breakfast is very much essential for brain functionality and active and if you skip you breakfast then this might result into overeating throughout the day .

2. ALWAYS BE HYDRATE

Everyone should drink atleast 3 liter of water per day to keep himself hydrated throught out the day.

3. BE A SLIM SHOPPER

Ignore Shopping for junk or fast food like Packed food Products, Like Potato Chips and any kind of Oily food.

4. BE PHYSICALLY AND MENTALLY ACTIVE

Never skip your Exercises, be physically active and perform your daily workout, by performing regular body weight exercises this will also improve your mental health.

5. BE PERSISTENT, BELIEVE AND DO NOT PUSH TO THE LIMIT.

Don’t be always average, i means to say don’t make limited goals for example : don’t focus of limited number of workout sets, ( i will perform 20 pushups of 3 sets, don’t keep this limit).

Just you need to push yourself out of the limit.

5 day split workout for men to gain muscle massss

6. GET MORE SLEEP.

One should atleast sleep for more then 8 hours per day.

7. BENEFITS OF SUNLIGHT.

Only takes less then 30 minutes in the sun to get your body generate the vitamin D.

8. PRAY THE FAT AWAY.

Yes, Fat is very important the essential fat percentage and for men normal fat is 8-18% and 21-32% in women

Always maintain the fat % as mentained above.

9. GIVE YOURSELF A LITTLE CHEAT DAY.

Keep a day, on which day you can eat all of your favorite food and other remaining days you will follow your stricts diet.

10. THROW OUT A BIG SMILE AND FEEL BEAUTIFUL FROM THE INSIDE OUT.

And very much important in your life is that always have a big smile on your face for faster weight loss result.

Here are some fat loss and weight articles

8 Effective Ways to Reduce Tummy Fat Without Exercise.

How to remove excess fat from the body?

Weight Loss Meal Plan healthy fat food to get lean body in just 4 weeks

Weight Loss with 3 easy tips

30 minutes cardio exercises at home best workout for weight loss

Egg White vs Whole Egg protein

Diet

rajatrrpalankar

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May 29, 2020

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Hi Guysm Welcome to Your Gym Guides, In this Fitness Blog Post we will check how much protein do we get after comsuming whole egg and only egg white, i.e egg white vs whole egg.

Egg white vs whole egg

What is Egg White?

Egg white is the clear liquid contained within an egg.

A Egg White Protien – nutrition value

Calories 17

% Daily Value*
Total Fat 0.1 g	0%
Saturated fat 0 g	0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 54.8 mg	2%
Potassium 53.8 mg	1%
Total Carbohydrate 0.2 g	0%
Dietary fiber 0 g	0%
Sugar 0.2 g
Protein 3.6 g	7%

Vitamin A	0%	Vitamin C	0%
Calcium	0%	Iron	0%
Vitamin D	0%	Vitamin B-6	0%
Cobalamin	0%	Magnesium	0%

Whole Egg protien – nutrition value

Calories 78

% Daily Value*
Total Fat 5 g	7%
Saturated fat 1.6 g	8%
Polyunsaturated fat 0.7 g
Monounsaturated fat 2 g
Cholesterol 186.5 mg	62%
Sodium 62 mg	2%
Potassium 63 mg	1%
Total Carbohydrate 0.6 g	0%
Dietary fiber 0 g	0%
Sugar 0.6 g
Protein 6 g	12%

Vitamin A	5%	Vitamin C	0%
Calcium	2%	Iron	3%
Vitamin D	10%	Vitamin B-6	5%

How to make Egg white protein powder supplement at home?

How to make egg protein powder supplement at home, this can save lot’s of money that you waste buying branded supplement

Check out this post to make you own egg protein powder at home

How to make Egg white protein powder supplement at home?

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

Are you struggling to lose weight? Well, don’t worry we have the special egg diet to loss weight for you that will help you lose up to 15 – 20 pounds ( i.e 6 – 9 kgs ) in just 2 weeks.

Check out below post now

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

How many eggs a day should i eat for muscle building

Are eggs healthy or not? This Blog on eggs is your one-stop shop for everything you need to know about eggs. More specifically eggs and overall health. So often I get asked by my clients alike – How many eggs should I eat a day?

Check out below post now

How many eggs a day should i eat for muscle building

3 Best Morning Workout Sets at Home that willl all day energy

Workouts

rajatrrpalankar

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May 12, 2020

0

3 Best Morning Workout Sets at Home that willl all day energy

Morning workouts are probable the most beneficial and sensible exercising routines for most of us men. That’s why i’ve put together some of my favorite morning exercises that you may break out earlier than getting started with your day.

Daily Workout in the morning is the most important work of any body to start a healthy and fresh day.

Working out and treating the workout the right way, you can easily get success and morning workouts will make your days more productive.

Daily Morning workout will make you day and you will feel fresh all do long.

Benefits of morning workout

Do you know that there are many benefits that happens to your body if you do daily early morning workout: These includes:

Boost your energy throughout the day
you become more alert and more productive in you daily activity.
morning exercises wil make you feel more accomplishment,
you will be few steps closer to ready you desired fitness modeling goals

Here are 3 top morning workout that i follow per day

Keep reading.

MORNING WORKOUT #1

30 PushUps
50 jumping jack
40 body weight Squats
20 Mountain Climber

Perform this morning workout #1 with only 1 sets is enough

Rest for 3 min

MORNING WORKOUT #2

20 PushUps
20 Body Weight Squats
60 Sec Plank
50 high knees

Perform this workout #2 with only 1 sets.

Rest for 3 min

MORNING WORKOUT #3

20 Burpees
20 pushups
40 body squats

pushups

Burpees workout

Body Weight Squats

Plank

Conclusion

Daily Morning workout can be done in home itself, you do not need to go to te gym to perform this 3 morning workout.

The common excuses of “I have no time” or “I have no money” really have no place for us.