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Exercising is very important part of life, but doing it wrongly can cause injuries, deteriorate the performance.  One needs to minimize the mistakes during workout to have better result. Here are some common mistake beginners make in workout. 1. Not taking pre workout meal Having a pre workout meal really helps, it boosts performance, increases your reps, and helps you give your 100%  Having a banana and a cup of black coffee will help greatly. 2. Not warming up Warm-up is very much essential before doing any workout. Without warm-up, it’s like you are asking your body to work out before the oxygen and the flow of blood reach your muscles. This increases the risk of injury, and when doing cardiovascular workouts, you increase your heart rate very fast. 3. Not resting enough Many of us are unaware about this, by exercise by itself will damage your body. While lifting weights, or running, or while interval training, you're actually break down your muscles bit by bit, so that new, str

A lot of people in this world want to build abs but aren't able to, because of their schedule, laziness or lack of time. Survey says, only only two percent population in the world claims to have abs. Strong Abs are an integral part of are muscle building system. It is the foundation on many other things, like it prevents back pain by giving a good structure, it provides mobility and strength to excel in sports and other activities.  Always remember that abs exercises do not help alone, proper nutrition is required like   Protein Rich Food   , also  Loosing Weight is necessary. Here are some exercise to build abs: 1. Heel Touches This exercise targets your oblique muscle, these are located in side and front part of the abdomen and helps strengthen and tighten side ab wall effectively. To perform this exercise one need to lie on their back fold the legs in upright position, then bend one side and touch the right heel with the right hand then left heel with left hand. Perform 20 to 2

  About 39% of all adults around the world are overweight. Worldwide obesity rate has been nearly tripled since 1975. There are more children dying each year due to overweight than underweight. People who are overweight are prone to many chronic health problems like stroke, heart attack, certain types of cancer and a lot more. WHO defines obesity and overweight on the basis of BMI(Body Mass Index) which can be calculated as BMI=MASS/HEIGHT*HEIGHT. A person whose BMI is greater than or equal to 25 is considered overweight, While an obese person has a BMI greater than or equal to 30. A Healthy BMI is between 18.5 to 24.9 The main cause of being overweight is increased consumption of added sugar in the diet and increased inactivity But the good thing is that it can be prevented and reversed. Here are some tips that can help you loose weight effectively. 1. Cut back your calorie  Controlling your diet is one of the main ways that helps in your weight loss. Diet plays 70% Role in weight los

Protein is a macro-nutrient that is essential for body building and is commonly found in animal product, legumes and nuts. Proteins are composed of amino acid, it is the basic component of living cell and is made of carbon, hydrogen, oxygen, nitrogen. Muscle contains 30% protein. It is one of the three main class food.   When talking of protein people say its a body builders food but do you know an average adult should consume 1g of protein per kilo of body weight everyday. It also helps greatly in fat loss as protein increases metabolism. It helps in growth and maintenance of tissue. Proteins also acts as chemical messenger that helps in communication between cell, tissues and organs. Here are some high protein sources which anyone can add in their everyday diet. 1. Chicken Breast Chicken Breasts is one of the best high quality protein source. You can get 26g to 30g of protein and 3g of fat per 100g of chicken and around 170 calories. It could be one of the best source in order to ach

  Running is considered on of the best activity in the world. There are many proven benefits of running daily. Studies show that running for about 5 to 10 minutes daily reduces the risk of heart attack and other illnesses to a great extent. Daily running increases your life span and also improves the quality of life. Here are some benefits of running daily 1. Running increases life span There are no other exercise that researchers have found to be more effective than running. It can be one of the most effective activities to increase life span. Recent studies show that even running for about 15 mins once a week can increase your life expectancy. 2. Reduces chance of cardiovascular diseases Running improves your heart health by strengthening your heart. It increases size of your heart which helps it pump more efficiently. Athletes who run marathon or are engaged in heavy exercise has certain body changes. There heart rate become slower than other people which is why they are at a decrea

About 39% of the world population are obese. A survey conducted in 2018 showed that about 13% people under age 18 are obese, and it has nearly tripled since 1975 to 2018. It is estimated that half of all American adults attempt to lose weight every year. Apart from dieting, exercise is one of the best method to shed some extra fat. Exercise not only help you loose fat it also help you to stay healthy and free from diseases such as heart attack, osteoporosis etc. Here are 5 simple exercise for weight loss 1: Walking This is one of the easiest and effective way to loose weight. You can go on morning or evening walks in the nature and get some fresh air or you can walk on a tread mill.  A thirty minute walk can burn up to 180 calories. It will be better if you walk at faster pace as it increases your heart beat thereby strengthening your heart.   2: Jogging                                                                                 It is one of the most effective way for weight loss a

Days passed I eventually lost more weight. My abs were little bit visible, muscle definition was good. I could do 30 to 35 reps push ups, 8 to 10 sets of pull ups and a lot more. Since, my work out was mainly based on calisthenics I had to find different ways to target different muscle.  I used to wake up at 6 am, freshen up by 6:30 and start my work out.  Here are the work out I used to do I separated work outs in different days to target maximum muscle and give sufficient resting time for its recovery. Day 1: Chest, Shoulder, and Back Workout          Push ups - 20 x 3          Decline push ups - 20 x 3          Incline push ups - 20 x 3          Wide arm incline push ups - 20 x 3          Diamond incline push ups - 20 x 3          Wide arm push ups - 20 x 1          Diamond push ups - 20 x 1          Lateral raises with the help of bag - 12 x 2          Pull ups - 8 x 2 40 - 50 seconds rest after each set After that I use to jog for about 5 mins in my house for some cardio. Day 2: A

 It was June I already lost 10kgs. Seeing myself getting into shape encouraged me to work even harder. I started working out more regularly, by this time I could do 25 push up(which is kinda okay), run up to 1.5 miles in a go. In 15 days I lost 5kgs, it was amazing to see the scale. Every single day I pushed myself to come out of my comfort zone always reminding myself that the goal is near and you can achieve it. June was the best time of my journey. Lost around 10kgs, my family started asking tips about weight loss, my friends started appreciating. There was a boost of confidence in me I started looking good. I was 75kgs but still nowhere near to that perfect physique that I wanted. But I was motivated. Thank You For part 1 and 2 click on the link below part 1:  https://fitnesstips201.blogspot.com/2021/01/my-journey-to-weight-loss.html part 2:  https://fitnesstips201.blogspot.com/2021/01/my-weight-loss-journey-part-2-as.html

          MY WEIGHT LOSS JOURNEY Part 2: As the days progressed I came to knew more about weight loss. I started morning jogging and then body weight training. After I started jogging I could see big changes in my body. I was loosing weight more rapidly, my body started coming in shape, I was feeling extremely good about myself and I lost around 5kgs in one month I was 81 kgs now in the starting I was 89 kgs. People started noticing changes in me, This gave me confidence and motivation to a whole new level. When I started I never thought I would loose 9 kgs, this was literally the biggest achievement of my life. In this part I would like to conclude that its not very difficult to achieve what you want. Yeah, loosing weight might be very frustrating when you are not getting result, but if you stay consistent result will come. And as you start seeing result you will feel motivated and confident about yourself. BEFORE                            AFTER This photo was taken 2.5 month aft

             MY JOURNEY TO WEIGHT LOSS Part 1: I started my journey in mid march 2020 after my boards. At first I did'nt knew that I would come this far, cause prior to this i tried to loose weight but gave up in about 1 to 2 weeks.  Anyways, I started without caring much on my diet, without counting calories but I was consistant. I would say that this lock down helped me as i was'nt having any fast food. I mainly focused on calisthenics(body weight exercises) and little bit of cardio. A month passed I literally did'nt saw any physical change. It was a bit disappointing, but I knew the reason i did not cut my calorie intake. So I worked on that. Still not a lot changed, everyday i used to measure my belly it said 44 inches, was'nt able to weigh myself as it was lock down and i did'nt had a scale. At times it got really frustrating not to see any result. Well, hard work paid of, I started feeling good from inside and eventually i lost 4 kgs i was 89 when i started an