SUSOMOY FITNESS

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1. Do High-Intensity Interval Training :

HIIT keeps your heart rate up and increases fat burning. HIIT useful for reducing belly fat and achieving six-pack abs.

2. Do More Cardio :

20-40min(3-4days in a week) cardio training help you burn extra fat.which can help get six-pack abs.

3. Eat more fiber foods :

more high-fiber foods added in diet.increasing weight loss and achieving six-pack abs.fiber intake by 14 grams per day was linked to a 10% decrease in calorie intake.Eating fiber can help keep you feeling full.

4. Stay Hydrated :

• Drink sufficient water  plays a role in everything from waste removal to temperature regulation.its boost metabolism.
• Drinking water also reduce your appetite.
• Water requirements can vary based on a variety of factors, including age, body weight and activity level.

5. Stop Eating Processed Food :

• processed foods like cookies, crackers,chips are high in calories, carbs, fat and sodium.
• These foods require less energy to digest and are also lacking in important nutrients like protein and fiber that can aid in weight loss.

6. Abdominal Muscles Exercise :

• Abdominal muscles exercises increasing muscle mass and achieving six-pack abs.

“abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.”

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Top 10 Body weight Exercises:

1. Side plank

2. Pushup

3. Back Dips

4. Scissors

5. Arm Circles

6. Single Arm Lateral Raise

7. Bird Dog

8. Half-Moon Rotation

9. Chin up

10. Active and Passive hanging

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Top 10 Resistance / Weight Exercises :

1. French Triceps

2. Tricep kick back

3. Biceps curl

4. Pulley push down

5. Close Grip Bench Press

6. Tricep Extension or Line Tricep

7. High cable curl

8. Overhead Tricep Push Down

9. D/B side raise

10. Hammer curl

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” Battle rope Workout is a high-velocity workout that’s absolutely destroys full body fat and arms fat also.”

Top 10 Battle Rope Exercises :

1. Jumping Power Slams

2. Squat to Shoulder Press

3. Biceps wave

4. Alternating Wide Circles

5. Lateral whip

6. Jumping Jacks

7. Outside spiral

8. Alternating Jump Wave

9. Lying T

10. Two-point wave

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Exercise

Exercise divided into three categories: 1. Cardio 2. Resistance 3. Balancing / Yoga

• Cardio exercise help to burn full body fat Including core.

• Resistance “ABS” exercise help to improve core strength.

• Balancing / Yoga “ABS” exercise help to improve core stability.

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Diet

1. Drink green tea.

2. Eat probiotic foods.

3. Add apple cider vinegar.

4. Stop drinking simple sugar drinks like fruit juice.

5. Avoid soft drinks.

6. Eat fatty fish.

7. sufficient quality sleep (7hr-8hr).

8. Perform resistance training.

9. Perform cardio training.

10. Perform yoga training.

11. avoid refined carbs.

12. avoid refined oil.

13. Reduce stress levels.

14. Follow a high protein diet.

15. Don’t drink too much alcohol.

16. Eat soluble fiber.

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Gym exercise under four conditions:

1. Exercises without music.
2. Exercises with slow music.
3. Exercises with  high tempo music.
4. Exercises with extremely fast-paced music at a high BPM (beats per minute).

“The ideal tempo music is between 120 and 140 beats per minutes (bpm).”

Benefits of Listening music during exercise :

1. Listening  music during exercise can improve your performance.

2. Music may help people enjoy their workouts more and act as motivational tool for people.

3. Music also improves your mood. It increases your serotonin Levels  (this is called happiness hormone).

4. High tempo music is most effective for endurance workouts,such as walking or running.

5. Heart rate is a great variable to measure your exercise intensity.people who listened to music also saw an increased heart rate.

6. Lyrical content and human voice in music, and during sports this resonates with us on a deeper level.

7. Slow Music is also to be great for cooling down after a work out, helping you recover faster.

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What is Hygiene ?

“Hygiene refers to behaviours that can improve cleanliness and lead to good health.”

Types of Hygiene ?

1. Toilet hygiene
2. Nail hygiene
3. Shower hygiene
4. Sickness hygiene
5. Teeth hygiene
6. Hands hygiene

Basic Hygiene Rules before and after gym ?

1. Bring a gym towel.

2. Control body odor.

3. Hands wash.

4. Clean equipment.

5. Clean fitness mat.

6. Stay at home when you are sick.

7. Separate the dirty clothes after the workout.

8. Don’t share personal items.

9. Do not use your T-shirt to wipe off the sweat.

10. Try to shower before leaving the gym.

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What is muscular soreness?

Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness. Muscle soreness associated with exercise is known as delayed onset “muscle soreness or DOMS”.

Heavy weight lifting, speed work on the track, at the gym or Outdoor is an accumulation of “lactic acid” in the muscles. It’s typically peaks 24-72 hours after activity.

* how to relieve muscle soreness :

1. the nonsteroidal anti-inflammatory drugs (NSAIDs) can Relieve for muscle soreness.

2. Eating anti-inflammatory foods reduce muscles soreness.

3. Use Foam Roller Reduce Muscles Soreness.

4. Exercising more can actually help reduce soreness.

5. Stretching Help to reduce Muscles soreness.

6. Hydrate can also help reduce muscle soreness.

7. Proper warmup and cooldown is reduce muscles soreness.

8. More exercise can reduce muscle soreness.

9. Body massage is also reduce muscles soreness .

10.Epsom salt bath is also reduce muscles soreness.

“If Muscles soreness experience like extreme pain,weakness, dizziness, or trouble breathing is last more than 7 days. Then You must consult with a Doctor.”

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WHAT IS TESTOSTERONE HORMONE ?

Testosterone is a male sex hormone.Testosterone is the hormone responsible for the development of male sexual characteristics.

Testosterone hormone is also responsible for:

1. sex drive
2. bone mass
3. fat distribution
4. muscle size and strength
5. red blood cell production

Symptoms of Low Testosterone(hypogonadism) :

1. reduced sex drive
2. erectile dysfunction
3. low sperm count
4. enlarged or swollen breast tissue
5. loss of body hair
6. loss of muscle bulk
7. loss of strength
8. increased body fat

“key minerals that are essential to testosterone production. These include zinc, magnesium, iron, and manganese”.

Top 12 Testosterone Boosting Foods :

1. Eggs

2. Oysters

3. Almonds

4. Salmon

5. Beans

6. Spinach

7. Porridge Oats

8. Tuna

9. Bananas

10. Low-fat milk

11. Fortified cereals

12. Shellfish

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Four main differences to keep in mind when considering each type of shoes

1. Shoes Sole
2. Shoes Heel
3. Shoes Motion Control capacity 
4. Shoes Weight

1. Shoes Sole :
Running shoes will have a stiffer sole; walking shoes have more flex and blend.

2. Shoes Heel :
Running shoes have thick and wedges heel.Walking shoe heels are more beveled.

3. Shoes Motion Control capacity :
Running shoes offer motion control to keep the foot more neutral. Walking shoes tend to provide less stability.

4. Shoes Weight :
Running shoes are lightweight,Walking shoes are not necessarily heavy, but they are always heavier than running shoes.

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Health Benefits of Dates

• High in Fiber : Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.

• Good For Brain Health : Dates may help improve brain function.

• improve Bone Health :  Phosphorus, potassium, calcium and magnesium several minerals present in Dates.

• Blood sugar control : Dates help for diabetes management.

• A lots of Nutrition present in Dates :

(100-gram) serving provides the following nutrients :

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI

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8 WAYS TO FAT BURN FAST

1. Cut Down on Refined Carbs :

Diet high in refined carbs may be associated with increased belly fat.Refined carbs also tend to have a higher glycemic index, which can cause spikes blood sugar levels.

2. Increase Cardio Exercise :

Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.

3. High-Intensity Interval Training (HIIT) :

HIIT Training may also help you burn more calories in a shorter amount of time than other forms of cardio.

4. Increase Iron Intake :

Iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism.Iron intake play a very important roll for weight loss.

5. Strength Training :

Strength training has been shown to increase resting energy expenditure and reduce belly fat,
especially when combined with aerobic exercise(Cardio).

6. Follow a High-Protein Diet :

Protein may be associated with a lower risk of belly fat. Increasing protein intake can help to decrease appetite and lower calorie intake.

7. Eat Healthy Fats :

Fat is digested slowly, it can help reduce appetite. A higher intake of healthy fats is with a lower risk of weight gain.

8. Take more Fiber :

High fiber intake may be associated with fat loss.Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer and help for weight lose.

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Healthy benefits of eggs

1. Raise HDL (Good) Cholesterol :
HDL stands for high-density lipoprotein.HDL usually have a lower risk of heart disease, stroke and other health problems.

2. Contain Choline :
Choline is used to build cell membranes and has a role in producing signaling molecules in the brain.

3. Contain Lutein and Zeaxanthin :
lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.

4. Contain Omega-3 :
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

5. High Quality Protein :
The Essential amino acid(High quality protein) present in egg.protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health.

6. Good in Nutrition :
Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA

Eggs also contain of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

7. Helping for Lose Weight :
Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs(white) may promote weight loss.

S.H. FITNESS

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Proper Form Of “Push-up” (Body Weight) Exercise

Step 1

Starting Position:
1. Kneel on an exercise floor and bring your feet together behind you.

Step 2

2. Slowly bend forward to place your palms flat on the mat,
3. positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward.
4. Slowly shift your weight forward until your shoulders are positioned directly over your hands.
5. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees.
6. Stiffen your torso by contracting your core/abdominal muscles.
7. your glute and quadriceps muscles and align your head with spine.
8.  feet together with your ankles dorsiflexed.

Step 3
Downward Phase:

9.  Slowly lower your body towards the floor while maintaining a rigid torso
10. Head aligned with your spine. Do not allow yyour hips to hike upwards during this downward phase.
11. Continue to lower yourself until your chest or chin touch the floor.
12. Your elbows to flare outwards during the lowering phase.

Step 4
Upward Phase:

13. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine.
14. Pushing the floor away from you.
15. Do not allow your low back to  your hips to hike upwards.
16. Continue pressing until the arms are fully extended at the elbows.

Step 5

17. Your hands to face forwards and keep your your elbows close to your sides during the downward phase.
18. Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

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S.H. Fitness