HOW TO REDUCE WEIGHT WITHIN ONE MONTHS

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TOP 10 TIPS FOR WEIGHT LOSS

1. Calorie Deficit diet :

Calorie deficit of 500 calories per day is sufficient for weight loss.

2. Do Cardio exercises :

Cardio exercises is help for burning more calories. Cardio exercises include – long distance run , Sprint, floor cardio.

3. Strength Training Exercise :

Do muscle-strengthening activities involving major muscle groups — including the back, shoulders, chest, arms, and leg.

4. Don’t drink your calories :

Reducing your intake of sugary beverages like soda, fruit juices, alcohol, cold drinks.

5. Stop eating processed food :

Processed food are high in calories. sugar, fat, and salt in highly processed foods.

6. Cardio exercises after strength training :

15-20 Min cardio after strength training. it’s help for your extra fat burn.

7. Speedy recovery and Rest

1. magnesium rich foods to prevent cramps.

2. protein-rich snacks after your workout.

3. Stretching exercise can also help in rest and recovery.

4. Around 6-8 hours sleep help for recovery process. In case you are injured or severely sore, you need to give a break to exercising and give your body the time to heal.

8. Eat home-cooked meals :

Home cooked meals allows you to control the ingredients and your portion sizes that is help for your daily calorie intake .

9. Dietary Guidelines :

1. grains: Whole grains.

2. vegetables: Dark green, red, orange, starchy, and other vegetables

3. Fruits: Whole fruits.

4. fat-free dairy: milk, yogurt, cheese.

5. Proteins: lean meats, poultry, eggs, legumes, nuts, soy products, and seafood.

6. Healthful oils: olive oil, canola oil, coconut oil.

10. Drinks lukewarm water:

Sufficient water intake helps in flushing out toxins from the body and gives a boost to the metabolism. And drinking a glass or two of lukewarm water in the morning can help you in losing weight and belly fat.

15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

WHAT IS LOWER BACK PAIN ?

**Any pain or discomfort experienced in the bottom region of the spine, which is known as the lumbar spine.**

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Types of Lower Back pain

15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

1. Marjari asana – Cat pose

2. SuptaPadangushtasana- Lying Hamstring Stretch

**Stay in this position for 1 – 3 minutes**

3. AdhoMukhaShavasana – Downward facing Dog pose

**Hold this position for about 10 breaths. Inhale and exhale slowly**

4. Marichiyasana -Seated Twist

**Stay in that pose for about 1 minute and then exhale and let go of the posture**

5. SaralBhujangasana – The Sphinx

**Stay in this position for up to 8-10 breaths.Repeat this procedure 10 times**

6. Extended Triangle

7. Cobra Pose

8. Locust Pose

9. Bridge Pose

10. Two-Knee Spinal Twist

**Hold this pose for at least 30 seconds**

11. Child’s Pose

12. Reclined Supine Twist

13. Reclined Pigeon Pose

14. Knees to Chest With Slow Rock

15. Standing Forward Bend

Pages: 123

TOP 17 STRENGTH TRAINING LEGS EXERCISES FOR RUNNERS

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**Running also ranks highly among ways to combine pleasure with health promotion.**

RUNNING GAIT CYCLE

Gait cycle are divided in Two phases:

1. Stance Phases

2. Swing Phase

EXERCISE FOR FEET AND ANKLES

1. SINGLE-LEG HEEL RAISE WITH DUMBBELLS

**The single-leg heel raise should be a staple of every runner’s strength training**

2. MACHINE STANDING HEEL RAISE

**The standing heel raise is another exercise designed to strengthen the complex of calf muscles (gastrocnemius and soleus)**

3. PLANTAR FLEXION WITH BAND

**This exercise promotes strength and flexibility of the foot and ankle**

4. DORSIFLEXION WITH ANKLE WEIGHTS

**This exercise for injury rehabilitation or to improve strength and flexibility.**

5. FOOT EVERSION WITH BAND

**This exercise is controlled mainly by the peroneus longus during plantar flexion and by the peroneus brevis during dorsiflexion.**

6. FOOT INVERSION ON BOSU

This exercise is developing balance and proprioception, which benefits runners who race and train off-road.

EXERCISE FOR LEGS

7. WEIGHT SQUAT

**The squat is primarily a quadriceps exercise,but because of its stability demand it also helps strengthen the core,the hamstrings muscles.**

8. FROG JUMP

**This exercise is increasing strength for the quadriceps, hamstrings, and glute muscles**

9. BOX STEP-UP

**This exercise provide a good burn in the glutes and quadriceps.**

10. ROMANIAN DEADLIFT

**This exercise increases Strength the hamstrings and glutes muscles**

11. BENT-LEG GOOD-MORNING

**The good-morning can be performed with straight legs, but runners with chronically tight hamstrings should perform the exercise.**

12. MACHINE INCLINE LEG PRESS

**This exercise that can quickly increase strength in the quadriceps and glutes**

13. DUMBBELL LUNGE

**longer step strengthens the gluteus medius and gluteus maximus of the forward leg more than taking a regular step does. The longer step also stretches the iliopsoas and rectus femoris of the back leg.**

14. GLUTE-HAM RAISE

**The glute-ham raise works both the hamstrings and the glutes, which makes it a functional exercise for runners. The hamstring muscles help you go fast,**

15. MACHINE LEG EXTENSION

**The machine leg extension is simple to perform and greatly improves quadriceps strength.**

16. MACHINE HIP ADDUCTOR

The adductor exercise can be used either in a strength development program or as part of a rehabilitative regimen that requires developing ancillary muscles without placing undue stress on the knee joints.

17. MACHINE LEGS CURL

**This exercise increases Strength your Hamstrings and glute muscles**

Hii everyone this is Susomoy Halder. Your Fitness Instructor and Personal Trainer.

TOP 10 HEALTHY BENEFITS OF CUCUMBER

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Cucumber Nutrition Facts:

One-half cup of sliced cucumber (50g), with the peel.

Calories: 8
Fat: 0.1g
Sodium: 1mg
Carbohydrates: 1.9g
Fiber: 0.3g
Sugars: 0.9g
Protein: 0.3g
Vitamin K: 8.5mcg
Vitamin C: 1.5mg
Potassium: 76.4mg

TOP 10 Healthy Benefits Cucumber :

1. Cucumber help to weight loss.
2. Cucumber helps to reduce stomach gas.
3. Cucumber flushes the toxins from our body.
4. Cucumber Control Blood Pressure.
5. Cucumber help to Improves sleep Quality.
6. Cucumber good for healthy skin and eye.
7. Cucumber good for kidney health.
8. Cucumber help detoxifier Liver.
9. Cucumber good for Heart Health.
10. Cucumber help to stay hydrated.

Types of Cucumber

1. Lemon Cucumber

2. Japanese Cucumbers

3. Armenian Cucumber

4. Cornichon Cucumber

5. English Cucumber

6. Gherkin Cucumber

7. Kirby Cucumber

8. Persian Cucumber

9. Garden Cucumber

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BENEFITS OF “TRX” TRAINING

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What is TRX Training?

TRX which stands for Total Body Resistance Exercise is a type of workout method uses for your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core, and joint stability.

How did TRX come about?

A: Rope training has been around as early as the 1800s. Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) equipment and the associated Suspension Training bodyweight exercises in the 1990s, and started marketing it in 2005.

Benefits of TRX Training :

1. Total body workout.

2. Helps build a strong core.

3. TRX Can be set up anywhere.

4. TRX is Extremely Versatile.

5. TRX Builds Strength & Corrects Muscle Imbalances.

6. TRX is Low-Impact and Safe.

7. TRX Training Burn more calories.

8. TRX Exercise never gets boring.

9. TRX Gain more muscle.

10. TRX Training Do more in less time.

TRX Upper-body Exercise:

1. TRX push-up
2. TRX chest press
3. TRX inverted row
4. TRX kneeling Triceps pushup
5. TRX Low row
6. TRX Single-arm row
7. TRX Three-way row
8. TRX Alligator
9. TRX Triceps Extension
10. TRX Atomic push-up
11. TRX Chest fly
12. TRX Biceps curl
13. TRX Push-up with pike
14. TRX Y fly
15. TRX Clock press
16. TRX Power pull
17. TRX Standing fallout
18. TRX T deltoid fly
19. TRX Side-straddle golf swings

TRX Lower Body Exercise:

1. TRX Lunge
2. TRX Squat
3. TRX Hamstring pull-in
4. TRX Single-leg hamstring pull-in
5. TRX Curtsy lunge (crossing balance lunge)
6. TRX Lateral lunge
7. TRX Curtsy lunge to lateral lunge
8. TRX Single-leg plié

TRX Core Exercises:

1. TRX Suspended plank
2. TRX Pendulum swings
3. TRX Torso rotation
4. TRX Side plank
5. TRX Atomic pike (suspended pike)
6. TRX Crunch and curl

TRX Full Body Exercise:

1. TRX Reverse mountain climber
2. TRX Suspended plank with abduction
3. TRX Squat and fly
4. TRX Knee drive (sprinter start)
5. TRX Glute bridge
6. TRX Mountain climber
7. TRX Single-leg burpee
8. TRX Single-leg squat
9. TRX Spiderman push-up
10. TRX Squat and row
11. TRX Burpee to scorpion

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5 BENEFITS OF MILK DURING WEIGHT LOSS

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What is Milk ?

Milk is a nutrient-rich liquid food produced by the mammary glands of mammals.

BENEFITS OF MILK DURING WEIGHT LOSS:

1. Milk is a rich source of calcium:

Calcium is help to fat metabolism, which ultimately leads to fat loss.

2. Milk is rich in protein:

Protein intake boosts metabolism,reduces fat, and lower blood pressure.

3. Milk is a low-calorie drink:

Milk is a low-calorie drink,it’s help to weight loss.

4. Milk reduces hunger:

Milk also stimulates the production of a hunger-fighting hormone called the peptide

5. Excellent Source of Vitamin D:

Milk is excellent source of Vitamin D can lead to significant weight loss.

Types of Milk

1. Almond Milk

2. SOY MILK

3. BUFFALO MILK

4. RICE MILK

5. HEMP MILK

6. HEMP MILK

7. OAT MILK

8. LOW-FAT MILK

9. BUTTERMILK

10. ORGANIC MILK

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TOP FAT BURNER SUPPLIMENTS

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Top Fat burner Suppliment

Safe rate of fat loss is 1-4 pounds per week.
2.2 pounds = 1Kg

Fat burner Suppliment Function

Fat burner Suppliment increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise.

Fat burner Suppliment stimulate hormonal reactions in the body, and to begin breaking down fat and using it as a fuel source.

How Do I Know If My Fat Burner Is Working?

give it 2-3 weeks to work before you begin assessing progress or results.

Top Fat burner Suppliment list:

1. RazaLEAN

**RazaLEAN actually recommends to start with only 1 pill per day, so one bottle could actually last 2+ months.**

2. ketoSCORCH

**ketoSCORCH uses only the purest form of beta hydroxybutyrate salts, which is goBHB.**

3. OxiPHEX

**OxiPHEX is a full gram of hardcore weight loss ingredients in every single serving.**

4. NutraOptimized Garcinia Extract

**NutraOptimized Garcinia Extract is increase maximum absorption of garcinia into the bloodstream in order to achieve higher results.**

5. Phen24

**Phen24 is helps you get the restorative sleep you need to regulate your hunger hormones and boost your metabolism.**

6. Ultra Detox Cleanse

**Ultra Detox Cleanse Help relieve bloating and craving.**

7. Capsiplex Sport

**Capsiplex Sport is increases your metabolism, similar to how your body naturally does so during exercise.**

8. Garcinia Extra

**Garcinia Extra is control appetite and prevents fat from being made.**

9. Nuratrim

**Nuratrim is helping to boost energy levels, digestion and metabolism.**

10. Meratol

**Meratol is managing your appetite, boosting your metabolism, increasing your energy, and fat excretion.**

11. Garcinia cambogia

**Garcinia cambogia is beneficial for appetitive-control**

12. Yohimbine

13. CLA

**CLA can also help you retain muscle during periods of weight loss.**

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HOW TO START EXERCISES ROUTINES FOR BEGINNERS

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HOW TO START EXERCISES ROUTINES FOR BEGINNERS

“All progress takes place outside the comfort zone”

Types of Exercise:

Calisthenics

Strength Training

Aerobic Training

Flexibility Training

Balance or stability Training

High-intensity interval training (HIIT)

HOW TO START EXERCISES ROUTINES FOR BEGINNERS:

1. Health Check-up :

Health checkup can detect any health problems or conditions that could put you at risk for an injury during exercise.

2. Create a Plan or Goal :

Try to create a plan that includes small steps and goals.

3. Follow Healthy Diet :

Follow a balanced diet to support your fitness program.

4. Proper Warm-up and Cool Down :

Increased flexibility and more flexible can help to move and exercise correctly.
Lower risk of injury.
Increased blood flow and oxygen.
Better range of motion.
Less muscle tension and pain.

5. Sufficient Rest:

Rest min 6-8 hours.

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5 THINGS YOU SHOULD NEVER DO BEFORE STRENGTH TRAINING SESSION

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5 THINGS YOU SHOULD NEVER DO BEFORE STRENGTH TRAINING SESSION

“You get out what you put in. If you want more, give more.”

1. Do not consume excess caffeine before workout:

**Excess Caffeine is decreased your exercise performance. Excess caffeine can increase your heart rate, nervousness etc. Caffeine recommended limit 200 mg to 300 mg per Day for Adults.**

2. Do not Do Cardio Session Before Your Strength Training:

**Intense or long duration cardio session also effect on your Strength Training performance. After Strength Training cardio is good for fat loss.**

3. Do not take Heavy meal 30min -1hr Before Workout:

When we eat meal our blood flood increase in our stomach for Digestion and when we perform exercise in this time our blood flow increase in our Muscles. So if we eat 30min-1hr Before exercise our blood can not flow in our Muscles during exercise and our food can not digest property in our stomach for lack of blood flow.recommended pre workout heavy meal minimum 2hr-3hr before workout.

4. Training ABS Before Strength Training:

If we do Abs trainng Before Strength Training, it’s lead high risk our exercise injury during Strength exercise .for this reason ABS workout Before Strength Training is decreased Strength Training performance.

5. Do Not Perform Static Stretching Before Strength Training:

Perform Static Stretching Before Strength Training cause muscle tired and that why we can not perform Strength Training properly before Static Stretching. Recommended that dynamic strength is best for before strength training and static Stretching is good for after Strength Training session.

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How to Speedy Recovery from Physical Pain

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What is physical Pain?

The Physical Pain is when something happens like injures or destroys tissue of the body in this setuation Nerves are carrying messages to-and-from your brain.

Types of Physical Pain:

1. Acute pain
2. Chronic pain
3. Neuropathic pain
4. Nociceptive pain
5. Radicular pain

1. Acute pain

Acute pain means is short in duration(3-6months).Acute pain also tends to be related to a soft-tissue injury .

2. Chronic pain

Chronic pain is longer in duration over many months or years,like arthritis.

3. Neuropathic pain

Neuropathic pain is due to damage nervous system.feels like pins and needles,shooting, stabbing, or burning pain. Neuropathic pain duration is 12 weeks or less.

4. Nociceptive pain

Nociceptive pain is caused by damage to body tissue.its caused by an external injury.This type of pain is often experienced in the joints, muscles, skin, tendons, and bones.For example, if you hit your elbow, stub your toe, twist your ankle. Duration
less than 3 to 6 months.

5. Radicular pain

Radicular pain is a very specific type of pain can occur when the spinal nerve gets compressed or inflamed. For example tingling, numbness, and muscle weakness. Duration within 6 weeks.

How to Speedy Recovery Physical Pain:

1. Follow “PRICE” principal

2. Follow “RICE” Principal

3. Follow “POLICE” principal

5. Proper Medication

6. Rehab Exercise

4. Do not follow “HARM” principal

Pages: 12

Top 15 Animals Walking Exercises

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What is Animal Walking Exercises?

Animal walking Exercises is a types of Body weight exercise which are make functional training and while improving strength, flexibility, and balance.

Benefits Of Animal Walking Exercise :

1. ANIMAL MOVES HELP YOU TO HAVE FUN WITH FITNESS.

2. ANIMAL MOVES CAN BE DONE ANYPLACE, ANYWHERE.

3. ANIMAL MOVES CAN OFFER FUN PARTNER WORKOUTS.

4. ANIMAL MOVES CAN IMPROVE CARDIO CONDITIONING.

5. ANIMAL MOVES CAN IMPROVE COORDINATION.

6. ANIMAL MOVES CAN BUILD STRENGTH.

7. ANIMAL MOVES CAN IMPROVE MOBILITY.

8. ANIMAL MOVES ARE FUNCTIONAL.

List of Animal Walk Exercise:

1. BEAR CRAWL
2. CRAB WALK
3. GORILLA WALK
4. BUNNY HOP
5. FROG JUMP
6. INCHWORM
7. ARMY CRAWL
8. SEAL CRAWL
9. DUCK
10. DINOSAUR WALK
11. HORSE WALKING
12. TURTLE WALKING
13. CHAMELEON WALKING
14. MONKEY SHUFFLE
15. DRAGON WALKING

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45 Full Body Muscles Activation Exercises

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What is Muscle Activation?

Muscle activation is an exercise method that wakes up the muscles opposite the tight, short muscles.

Muscle activation is focuses on those weak muscles and strengthens them to keep your joints properly in Motion.

Benefits of Muscle Activation:

1. Identify Weaknesses
2. Corrects muscles Imbalances
3. Improve Activity of Nervous System
4. Increase Muscle Stability
5. Avoid Injuries
6. Improved Strength
7. Increase muscles Hypertrophy
8. Enhanced Coordination
9. Stop Muscle overuse
10. Better supply of nutrients
11. Growth hormone production
12. Accelerated Progress

List of Muscles Activation Exercises:

1. Shoulder dislocation
2. Shoulder taps
3. Push-up to rotation
4. Face pull to external rotation
5. Band pull-apart
6. Straight arm pull-down
7. Single-leg hip bridge
8. Hip lift to clamshell
9. Single-leg RDL to windmill
10. Camel and cat
11. Scapular Wall Hold
12. Monster walks
13. Superman holds
14. Walking Lunges
15. Rubber Band Wrist Extension
16. Sit Thru to Thoracic Bridge
17. Mini Band or Towel Pull Down
18. Scapular Push Ups
19. Back of Hand Band Rows
20. Inverted Row
21. 3-Way Hip Circles
22. Mini Pull Ups
23. Mini Band Walks
24. Mini Band Side Shuffle
25. Frog Bridges
26. Side Plank Clam
27. Band Hip Rotations
28. Pelvic Tilt
29. Bird Dog
30. Bench 2-Way Leg Swings
31. Stability Press
32. The Warriors
33. Downward Dog
34. Straight-Arm Shoulder Extensions
35. 3-Way Scapular Band Flyes
36. Plank Scapular Push Ups
37. YTWA Exercise
38. Leg Swings standing
39. Chair Pose with Glute Stretch
40. Wall Sit
41. Glute Bridge with Squeeze
42. Bull Dog Hold
43. Bear Crawl
44. Single Leg Balance and Lean
45. Criss-Cross Arms

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What are the cause of Obesity and how to Prevent Obesity

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What is obesity?

**When a person’s weight is in unhealthy range.And body fat percentage or BMI Up to +30%. This is called Obesity.**

Types of Obesity

1. Food Obesity.
2. Thickness due to Nervous Stomach.
3. Gluten diet.
4. Genetic metabolic Obesity.
5. Venous Circulation Obesity.
6. Inactivity Obesity.

Four phenotypes of obese :

(1) Normal Weight Obese (NWO):

Normal-weight obese (NWO) syndrome-in women with normal weight and body mass index but whose fat mass is >30% of their total body weight.

(2) Metabolically Obese Normal Weight:

metabolically obese was hypothesized that these individuals might be characterized by hyperinsulinemia and (or) insulin resistance, as well as by hypertriglyceridemia and high blood pressure despite having a body mass index (BMI) < 25 kg.

(3) Metabolically Healthy Obese:

metabolically healthy obesity has a body mass index (BMI) of over 30, but they do not have metabolic syndrome. Metabolic syndrome consists of high blood pressure, cardiovascular disease, type 2 diabetes, and high cholesterol.

(4) Metabolically Unhealthy Obese or “at risk” obese:

Metabolically healthy obesity has a body mass index (BMI) of over 30, but they do not have metabolic syndrome.

Metabolic syndrome
Metabolic syndrome consists of high blood pressure, cardiovascular disease, type 2 diabetes, and high cholesterol.

What is child Obesity?

When a child weight well above the average for a child’s height and age this is call child Obesity.

Pages: 12

HOW TO GET A BIGGER ARMS

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Arms Exercises are focus on Two major groups of Muscles:

1. Biceps Muscles
2. Triceps Muscles

* Biceps muscles are active in any types of pulling movements.

* Triceps Muscles are active in any types of pushing movements.

Biceps Muscles :

Biceps muscles are divided into four catagories there are:

1. Biceps Brachii long head
2. Biceps Brachii short head
3. Brachialis
4. Coracobrachialis

Biceps Exercise list :

1. 21 Dumbbell Curl
2. Standing Cable Curl
3. Standing Barbell Curl
4. Zottman Curl
5. Alternating Incline Dumbbell Curl
6. Standing Reverse Barbell Curl
7. Seated Alternating Hammer Curl
8. Seated Alternating Dumbbell Curl
9. Decline Dumbbell Curl
10. Concentration Curl
11. Cable Flex Curl
12. Preacher Curl
13. Chin-up
14. Underhand row
15. EZ-bar curls
16. Spider curls

Triceps Muscles :

Triceps muscles are divided into three catagories there are:

1. Triceps Lateral Head
2. Triceps Long Head
3. Triceps Medial Head

Triceps Exercise list :

1. Close-Grip Bench Press
2. Cable Rope Tricep Pushdown
3. Lying Triceps Extension
4. Tricep Dips
5. Diamond Push-Ups
6. One-Arm Overhead Extension
7. Back Dips
8. Standing Overhead Cable Triceps Extension
9. 45-Degree Incline Dumbbell Chest Press
10. Decline Triceps Extension
11. Band Pushdown
12. Close-Grip Floor Press
13. Tate Press
14. Kickback
15. Close-Grip Pushup
16. Suspension Trainer Triceps Extension

How to Get a Big Arms

1. Proper Warm-Up.

2. Do High Repetition.

3. Remember to Squeeze.

4. Do Static/Holding Exercises.

5. Get the Exercise Full Range of Motion.

6. Do Biceps Isolation Exercises.

7. Do not Training same Muscles back to back days.

8. Use “Arms Blaster” during Biceps Exercise.

Pages: 12

HOW TO STOP EMOTIONAL EATING

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What is Hunger?

**Hunger is the feeling of discomfort or weakness of lack of food.**

There are Two Types of Hunger:

1. Emotional Hunger
2. Physical Hunger

Emotional Hunger

1. feels sudden and urgent.
2. causes very specific cravings (e.g., for pizza or ice cream).
3. you tend to eat more than you normally would.
4. can cause guilt afterward.

Physical Hunger

1. comes on gradually and can be postponed.
2. can be satisfied with any number of foods.
3. you’re likely to stop eating when full.
4. Doesn’t cause feelings of guilt.

What is Emotional Eating?

**Emotional eating** *is using food to make yourself feel better to fill emotional needs, rather than your stomach.Emotional eating is when people use food as a way to deal with feelings instead of to satisfy hunger.*

Side Effects of Emotional Eating:

1. Obesity
2. High blood pressure
3. Diabetes
4. Fatigue
5. High cholesterol
6. Nausea
7. low self-esteem
8. Guilty
9. Anxiety
10. Bored & Tired

How to Stop Emotions Eating

1. Keep a Food Diary
2. Make Healthy Choices
3. Meditation
4. Physical Exercise
5. Write down the emotions that trigger your eating.
6. Ask why you’re eating.
7. Make emergency packages-healthy snack.
8. Get support-Good support Network.
9. Cognitive behavioral therapy(CBT).
10. Learn from setbacks-learn from the experience.

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