Fitness and You.

Training progam

1. Pull day

Level 1- Hanging
Level 2 – Inclined pull up 3 set of 12 repetition. Level 3- Normal pull up 12 reps and chin up 12 reps . Level 4- comando pull up. Level 5-one hand pull ups and chin up

2. Push day

Level 1-Wall push up 50 reps 3 set. Level 2- incline push ups 25 reps 3 set. Level 3-normal push up 12 rep 3 set. Level 4- wide grip push up, decline push up, narrow grip push ups 12 rep of each. Level 5-diamond push up , explosive push up . Level 6-knuckle push up,hindu push up. Level 7-finger push up ,one hand push up
Level 8-handstand push up

If you’re able to do 12 to 15 rep then upgrade next level

3. leg day

Level 1- squat ( 25<50<100)reps. Level 2-jumping squat (25<50<100) reps. Level 3- lunges (25<50<100) reps. Level 4- frog walk (25<50<100)steps. Level 5- horse Stance ( 5<10<15 ) minutes.

If are able to do 25 reps then upgrade to next level.

4. Abs day

Level 1-Plank (20-60) second Level 2- Leg raise (5-15) reps Level 3- Hanging knee raise(10-20)rep Level 4-Hanging leg raise (10-20)reps. Level 5- Dragon flag Level 6- Bicycle crunch(10-60) second

5. Endurance day

Level 1- walking. Level 2- jogging. Level 3- sprint. Level 4- hill running. Level 5- skipping.

Working out five day a week in enough to build muscle and you can schedule your rest after targetting big muscle such leg.

Points to remember!

1. Say hydrated throughout the workout. 2. Take care of nutriention. 3. Limit fast food, package food,junk food. 4. Eight hours of sleep. 5. Be consistent in your fitness journey.

Tip for healthy hair

1.Massage

Massaging your scalp slowly not hair twice a week with oil such coconut, almond , castor etc. You can apply onion juice,curd and Limon juice etc. on hair

2.Diet

Include food such chicken,fish and eggs in your diet. But if you are vegetables than go with milk, curd (yogurt), butter milk. For vegan go with almond milk,dates,cashew,flax seed,amla (india gooseberry), orange .

3. Stress and Tension

It’s one the biggest reason for hair loss ,hair thinning and so on. Living happy life without stress and tension should be must.

4. Exercise

Doing any kind of physical activity will increase the blood flow in body. So, make it habit.

Rep Range

1. 1 to 6 rep

It will help you to build strength and power.

2. 6 to 12 rep

It will help you build muscle mass.

3. 13 or more rep

It will help you build endurance (stamina).

Note:-

If you doing 250 plus rep than you are working on everything such as strength,power, muscle mass and endurance.And doing reps slow will help you to build more muscle because muscle is made when body is in under tension.

Tip to cure constipation

1. Food

Eat Raw fruit and vegetables which are high in fiber such as Apple, Orange,papaya,carrot, reddish etc. Consume these in Raw before you’re meal and don’t consume between and after meal. And don’t eat fruits and vegetables in night. You can go for supplement such as fabolite ,but check thier ingredient list first before consummation.

2. Exercise

Include excercise like walking it will help in bowl movement.

3. Water

Drink water only when you feel thirst, but only in the morning empty stomach you consume warm water in squatting postion.

4. Stress

It could be reason for your constipation,try to live stress and tension free

5. Sleep

Quality of sleep matter than the quantity of sleep,so sleep at leat 8 to 10 hour.

6. Postion

You’re sitting position in toilet matter, so sit in squatting postion.

Tip to boast immunity

1. Exercise

Including any kind of physical activity such as skipping, pushup and squad in you schedule. It is not necessary to exercise daily You can exercise for 3 days for example. 1. monday( push up) 2. Tuesday (rest). 3. Wednesday (squad) 4. Thursday (Rest). 5. Friday (skipping)

2. Food

Eat a balance diet rich in protein, carbohydrates and fats. But include citric fruit alms (India gooseberry), Oranges,lemon, Tomato,pickleetc. And giloy one another important food for strong immunity.

3. Yoga

Do breathing exercises .

Source of Protein

Non- Vegetarian Source

1. Chicken breast

100g of chicken breast will give you: Protein- 30 g ,carbohydrates- 0 g, fats-4 g and calories- 165 .

Rich is vitamin B6.

2. Fish

100g of fish will give you: protein-22g , carbohydrates-0g, fat-12g and calories-206.

Rich in Vitamin B6 and vitamin B12. Fish digest easily

3. Egg white

100 g of egg white will give you: Protein-11g, carbohydrates-0.7g, fat-0.2g and calories-52.

4.Mutton (lamb)

100g of mutton will give you: protein-25g, carbohydrates-0g, fat-21g and calories-294.

Rich vitamin B12, vitamin B6, magnesium and iron.

Vegetarian Source

1. Cottage cheese (paneer)

100 g of cottage cheese will give you: Protein- 11g, carbohydrates-3.4g, fat-4.3g and calories-98.

Rich is calcium.

2. Curd (yogurt or dahi)

100g of curd will give you: Protein-11g,carbohydrates-4g,fats-4.3g and calories-98.

It good for digestion and guts health. Don’t consume at night .

3. Milk

250 ml of milk will give you: Protein-9g,carbohydrates-13g,fat-2g and calories-109. Rich in calcium, vitamin A(D,B6,B12) , phosphorus and magnesium .

Milk is a complete meal in itself so don’t combined with food especially citric fruit and fish.

4. Butter milk

250ml of butter milk will give you: Protein-8.5g, carbohydrates-12.7g, fats-2.5g and calories-101.

Rich is calcium, vitamin A, vitamin C, vitamin B12 and magnesium.

Vegan source

1. Soya chunks

100 g of Soya chunks will give you: protein-52g, carbohydrates-33g, fat-0.5g and calories-345. Rich in calcium and iron .

It increase the estrogen levels ,so if you’re a man eat in moderation between 25-30g.

2. Kidney bean

100g of kidney bean will give you: protein-24g,carbohydrates-60g, fat-0.8g and calories-333.

Rich in calcium,iron, magnesium, vitamin C and vitamin B6.

3. Oat milk

240ml of oat milk will give you: protein-3g,carbohydrates-16g, fat-5g and calories-120.

Rich in calcium, vitamin A,D,B12,B2, potassium,iron, phosphorus.

4. Black chana sprout

100g Black chana will give you: protein-10g, carbohydrates-24g,fat-4g fibre-8g and calories-165.

Rich in potassium and sodium.

How much Protein I should consume?

If you weight 80kg consume 80g of Protein and 1g of Protein per kilograms of weight if don’t exercise. But, if you exercise then consume 1.5g-2gm per kilogram of your weight. Protein absorption is also important include vitamin B6 (peanut, banana,white gram and some are metion above) and comlex carbohydrates such as brown rice,whole gram,corn etc.

Should you consume Tea?

If you are living in colder region or in winter season you can consume tea because it is acidic in nature and make your body warm, but if you are living in warmer region or in summer season you should avoid tea.

Black tea is the best one, but if you doesn’t like black tea ,just add Limon juice in it and it will taste good.

Tips to lose weight

1. Exercise

Do any kind of physical activity such as running or skipping with high intensity,if possible do it empty stomach in the morning.

2. Diet

First don’t escape your meal and consume any season fruit before your meal. At night your meal should be lightest,if possible consume only milk at night. Don’t consume fastfood, packet food,junk food and replace refine sugar with healthy alternative such as brown sugar ,honey, dates sugar, thread sugar (mishri) etc .

3. Sleep

Focus on Quality of sleep rather than quantity. Live a stress free life

Tips to gain weight

1.Exercise

Include any kind physical activity in your life such as bodyweight training, running, playing outdoor etc.

2.Diet

Before every meal consume two banana and replace your snack with banana.

3.Sleep

Most people ignore the sleep , use should at least sleep 8 to 10 hours a day because in sleep your recovery.

What’s on my desk

I spend more and more time at my desk these days, doing everything from preparing the family taxes to working on this blog. Because of this, my workspace is constantly changing. Holding the clutter at bay is challenging, so I prefer to keep nearby only a few quality items that serve multiple purposes over a stockpile of things I might never need.