FIT AND FAB ZONE: 5 BEST CARDIO EXERCIES

FIT AND FAB ZONE: 5 BEST CARDIO EXERCIES: 5 BEST CARDIO EXERCISES Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, a...

5 BEST CARDIO EXERCIES

5 BEST CARDIO EXERCISES

Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment.With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you cananytime, anywhere. 

1. BURPEES : 

Burpees might be the difficult to do, but they do provide a killer cardio workout in a short period of time. You do not need any equipment or a lot of space, making them a great cardio workout at home. To do a burpee, alternate between a plank position and jumping forward in the air. Make sure that your hands are flat on the ground and your back straight. In just 10 minutes, you can burn more than 100 calories. We recommend starting slow and working your way up to 10 minutes or more to avoid injury.

2. SKIPPING:

Do you have fond memories of jumping rope as a kid? Well, you can bring that into your workouts by jumping rope at home or skipping. skipping is often considered the best cardio workout and is used for cross training by many athletes. You can do it almost anywhere with just a simple jump rope you can buy in many locations, which is why it is a great cardio workout at home. If you jump rope for only 20 minutes, you can burn about 220 calories. Although you might have memories of jumping for long periods of time as a kid with no problem, you also want to work your way up to the full 20 minutes.

3. JUMPING JACKS:

Another cardio workout at home that might bring you back to your childhood is jumping jacks. Similar to burpees, doing jumping jacks for 10 minutes straight can burn around 100 calories. You can easily integrate jumping jacks into a circuit training that includes some of the other exercises on this page, such as burpees, jumping rope and squat jumps. With no equipment necessary, you can perform jumping jacks anywhere at any time.

4. SQUAT JUMPS :

Another great cardio exercise that you can do alone or as part of a cardio circuit is squat jumps. As their name implies, you start out in a squat and then jump up, trying to get as high as possible, and then land back in the squat. It is high impact, especially on your knees, so care is needed when you are a beginner or if you are suffering a knee injury.You might do only five reps for three to four sets will help you to burn 50 calories.

5. RUNNING:

Running can be tiring and painful and yet millions of people around the world run regularly to keep themselves fit. Most kinds of physical exercise are beneficial for remaining healthy, but a lot of people prefer running over other forms of physical exercise. This may be because running does not require expertise and specialized equipment. It is free and accessible to all who want to practice it. Some runners choose to run for the adrenaline and others choose it for the health benefits.One 30 minutes running guaranteed can burn about 300 to 500 calories

Exercise is an essential component of your overall health and wellness. Always check with a doctor before doing any intensive and extensive exercise, and start off slowly and build up your fitness to reduce the risk of injury.

BE YOUR BEST!!!!!!!!!!

4 EXERCISES FOR A CHISEL CHEST

4 EXERCISES FOR A CHISEL CHEST

If you think that weights are the only way to develop  a strong and muscular chest? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the corona virus pandemic ongoing.

Grind through these three simple phases of chest workout to add layers of new upper-body muscle in just eight weeks. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size. The entire programme is based on variations of the standard press-up. It's that simple.

Your chest muscles are some of the most powerful muscles in your upper body and they play a key role when it comes to pushing movements—from pushing the door open to lathering up your hair in the shower. We know how important it is to include exercises that target the chest in your workouts.There are few exercises for  a proper chest workout without any equipments at home.

1. PUSH-UPS

Push-ups are a great body weight exercise that hits your chest and arms. The beauty of the push-up is that you can do it anywhere and anytime by using your own body weight, you just need a firm surface.The push-up requires several muscle groups to work, unlike other exercises that require weights, it works the smaller muscle groups and make them a proper growth.

2. DIAMOND PUSH-UPS

Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a “diamond” shape. Having your hands in this position while doing push-ups will slightly alter which muscles are involved in the exercise - triceps and inner chest muscles will be affected more.

3. WIDE PUSH-UPS

Doing push-ups in a wide position is another variation that will put more pressure on your chest. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wide position. So the farther you put your hands out, the greater the challenge for your chest.Wide push-ups make you use your pectoral muscles more to help you lift your body and this will improve the strength in your upper body.

4. INCLINE PUSH-UPS

These are similar to basic pushups, but your body is elevated by a piece of furniture such as a bench, chair, or desk that you rest your hands against.Lie face down with you hands on the bench. Position your hands slightly wider than shoulder-width apart, and your feet about hip-width apart, with your toes on the floor. Keep your back and legs as straight as you can.Then, slowly and steadily lower your body so that your chest is just a few inches from the bench.Return to the starting position by straightening your arms, and repeat.Incline pushups are an easy variation, making them great for beginners.

Chest Workout At Home: Takeaway

But all in all, by using this routine and gradually progressing each exercise as you get stronger, you’ll be able to effectively build your chest in the comfort of your own home without the need for heavy weights and equipment.

Just keep in mind though guys that for the best results, you need to pair your workout routine with the right nutrition plan. As THAT really is the key and is FAR more important than your training when it comes to drastically transforming your body and packing on size. And to be honest now is a better time than ever to start prioritizing your nutrition and learning how and what you need to be fueling your body with to maximize growth.

And for a step-by-step science-based program that shows you both how to workout AND what to eat week after week in order to build muscle as efficiently as possible with science:

At Home Chest Workout: Action Plan

 Here’s what your home chest workout could look like:

PUSH-UPS: 3-4 sets

DIAMOND PUSH-UPS: 3-4 sets

WIDE GRIP PUSH-UPS: 3-4 sets

INCLINE PUSH-UPS: 2-3 sets

FRUITS FITNESS TIPS FOR MUSCLE GAIN AND A STRONGER BODY

FRUITS AND FITNESS

When we think of building muscle, eating fruit usually is not the first thing that comes to your mind.Yet fruits  is key menu item on a muscle gaining diet.Why? Fruit contains essential nutrients which our body requires from external food sources and fruits are the best sources of beta-carotene , vitamin E,vitamin C and other minerals that sustain life.The antioxidants in fruit are essential for a healthy immune system ,and fruit is also a great source of fibre, which helps to keep our digestive track moving.When we pack our diet with vibrant foods loaded with antioxidants , healthy fats , water and essential nutrients, then our body will definitely show its result and appreciation.

Although it is common belief that protein is the key nutrient required to build muscle,it is by no means the only component that contributes to an optional diet for muscle growth. Essentially, a balanced diet, rich in fruits and vegetables,complex carbohydrates and healthy fats, as well as good protein sources  are required for proper muscle growth.

WHICH FOOD HELPS YOU BUILD MUSCLE?

Food that are high in protein and low in fat are essential to muscle building , but should be part of a balanced healthy diet for best results. Once the balance is attained , the body becomes fueled , fights fatigue,starves off hunger, speeds recovery.While you can obtain these micro nutrients from multivitamins, the body better absorbs nutrients from food  than a pill.Its hence vital to ensure  your -plate is full of nutrient dense fruits and vegetables.. Here are the top fruits for muscle growth.

1. BANANAS     

A good choice for a muscle gaining breakfast , bananas are loaded with power- packed potassium that is essential to muscle formation and maintenance . Bananas help to keep your glycogen level stable, preventing muscle breakdown and bananas are the great absorbant and they help to give energy. Bananas are a healthy fast food because they are portable and seem to be as powerhouse source of carbohydrates.

The best serving amount of bananas is 100gm(2 bananas).one serving provides 89 calories,0.2 grams of fat , 1.1 grams of protein and  24 grams of carbs.

2. PINEAPPLE:       

                                      

A cup of diced pineapple in the morning is a great start to any day. Pineapples are those members of  a plant family that is known for their antioxidants, anti-inflammatory properties and the vitamins . Eat a cup of diced pineapple after your workout to boost muscle recover and over heallth.

The best serving  of pineapple is one bowl of freshly diced pineapple.one serving provides 81 calories , 0.3 grams of fat ,0 gram cholesterol and 21.65 gams of carbs.

3. APPLE:

An apple a day keep the doctor away as it helps you to stay lean and fit.Apples contain polyphenols -micronutrients that enhance cardiovascular and cell function.Apples also replenish you with vitamin C,K,B6 and riboflavin.The apple is also rich in fiber which aids the digestive system.

Eat an apple in pre -workout  will provide you 51 calories,0.3 gram fat , 0.3 grams of protein and 14 grams of carbs per 100 grams.

4. ORANGE :

 Instead of taking a nitric oxide supplement , eat an orange about 40 minutes before your workout to blast free radicals and toxins. The vitamin C in an orange guards the nitric oxide in our system from being depleted.Nitric oxide supports blood flow, delivering oxygen to muscle groups, helping to build and maintain muscle mass. 

A serving of one medium orange has 61 calories , 1.1 grams of protein,0.1 grams of fat and 15.4 grams of carbs.

5. POMEGRANATE:

Pomegranate is not only a delicious fruit but also full of vital minerals and vitamins that help in muscle gaining .It also provides calories and carbohydrates.It has impressive anti-inflammatory effects.

Every 100 grams of pomegranate fruit provide fiber,magnesium,potassium and vitamins,B1,B6 and C ,K, and E. The serving also contains 1.7 grams of protein, 19 grams of carbohydrates , 1.4 grams of fat and 84 calories.

FINAL THOUGHTS

 Your workout efforts are enhanced by the foods and fruits you eat. Some  fruits are highly effective in keeping your energy levels high while eliminating unnecessary fats from the system. The best fruits for workout  are best consumed  in the morning on an empty stomach.

Some others can be consumed 40 to 60 min before a workout session. Others are best consumed after a workout session to replenish your energy levels. You should identify the right plan that works for you.Fatty foods and high in carbs should be consumed in moderation. Prepare your meal plans to ensure you capture all your dietary nutrient requirements in each meal.If you are consistent in the fruits and foods you choose for workout , you will see results within short time.

HOW CAN I LOSE MY BELLY FAT AT HOME?

EFFECTIVE TIPS TO LOSE BELLY FAT

Today we are leading a life that is full of junk food loaded with fat and unhealthy calories . Belly fat

is the most harmful fat in your body which is linked with many hazardous diseases .We are always on the run ,being able to manage healthy eating is not possible for most of us. So, what is that we end up doing ? Eating packaged food stuff or junk that is conveniently available. Our unhealthy lifestyle and inappropriate physical activity lead to ear excessive fat and uncounted calories  which go unburnt .

REMEDIES TO LOSE BELLY FAT AT HOME

• Luke warm water with lemon: This is one of the best , simplest and very effective remedies to get rid of  belly fat. All you need is luke warm water , few drops of  lemon and if you would like , a dash of salt or a teaspoon of honey. It is very effective if you have it empty stomach,  thing in the morning .

• Chew garlic in the morning: Take one or two cloves , or more if you can in the morning. Chew them raw.They are pungent and you may find it difficult initially but with regular time period , you will develop a habit.

• Cumin water : Another alternative for you can be having cumin(jeera) water first thing in the morning.Take a spoon of cumin seeds and boil them in water.Strain the cumin water . Have it warm. It is very effective in removing abdominal bloatedness and shedding off belly fat.

• Go for whole grains : Whole grains mean better fiber , more nutrition and more proteins and calcium .Intaking more fiber is very helpful in maintaining the health of your gut. Also,you must replace refined flour with whole grains as it is very unhealthy and can hamper your digestion.

• Stay away from sugar: That is, only eat sugar in its natural form such as it occurs in fruits. Sweets, ice creams,sugar beverages,carbonated drinks and the likes are sugar devils and it is best to make away from them.They increase your body fat, especially around your abdomen and thighs.

• Intake adequate water: Water is the elixir of life . It is a very effective tool to get rid of excess fat. Have at least eight glasses of water a day or follow the following formula to calculate your ideal intake as it can differ for people of different weights .                                    So, to calculate , check your weight in kilograms and divide the number by 30.Your answer will be your ideal intake in litres.For example , you weigh 60 kilos. Then your ideal water intake is 60/30,that is  litres.

 EXERCISES TO GET RID OF BELLY FAT 

                                         

• Burpee: If you want to lose your gut,you need to work as many muscles as possible The burpee does just that. The explosive exercise-which entails going from a push up position to jump and back to a push up position-hits every muscle head to toe.

• Mountain climber: think of the mountain climber as a moving plank.You perform a mini crunch when you explosively draw one knee into your chest.what makes this move so difficult,however,is that your core has to work over time to keep your body stable and straight every time you lift a foot off the floor.

• Crunches: Start by lying down flat with your knees bent and your feet on the ground . Lift your hands and then place them behind the head.You can also keep them crossed on the chest . Inhale deeply.As you lift the upper torso off the floor , you should exhale.again inhale when you get back down and then exhale as you come up.

• Plank: Plank is the one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once , thereby benefiting the core strength of your body.Not just burning the fat around your abdomen area, they also work by giving you an improve posture ,flexibility as well as a tighter tummy.this way , the longer you are able to stay in the plank position,the better it is.Do it for 60 sec for minimum  times.

Hope this information is helpful for all the readers and it will help them to adopt a new workout  routine in their schedule. These remedies and tips will help to get rid of your belly fat and help all to achieve a flat tummy.These tips will make you will the real chisel fitness in your body.A regularity and discipline in your time table will get you the effective results in your body.

HOW TO MANAGE YOUR FITNESS DESPITE COVID-19 CLOSURES?

FITNESS QUEST DURING COVID-19

Today the whole world is fighting with the new corona virus, COVID-19  pandemic and created

an alarming situation  in the countries which led to closures everywhere to prevent the cases of corona .Most of adults and teenagers are well aware of the physical and the mental health benefits 

of exercise and understand the importance of engaging in some form of  regular physical activity .

As the India copes with the new corona virus , COVID-19,pandemic, business closures , social

distancing and changes in everyday time tables and disrupting just every aspect of ordinary life

and exercise routines are no exceptions.

Although it might be tempting to skip your workout during these challenging times,health officials

say that exercise is essential to your physical health and mental well being during corona pandemic.

Here's why you should stay active and how you can exercise safely during corona virus lock down.

WHY IS EXERCISE IMPORTANT DURING COVID- 19 PANDEMIC?

Regular exercise is essential for everyone under normal circumstances. However , here are a few reasons why  exercise is especially crucial during COVID-19 pandemic:

• Exercise boosts the immune system: Research shows that regular,  moderate - intensity exercise has immune boosting benefits that may help body fight off infections including COVID-19.

• Exercise may prevent weight gain :  Exercise can help you burn extra calories caused by dietary changes and offset the effects of sedentary activities.

• Exercise reduces stress and anxiety :  Exercise is proven mood booster and can help adults reduce stress levels and build emotional strength.

• Exercise improves sleep :  There is evidence that suggests regular exercise helps you fall asleep faster and improves sleep quality - and getting a good night's sleep has also been found to boost your immune system.

A workout is especially beneficial for older adults and people with chronic health conditions, such as diabetes , arthritis , or heart disease. A regular workout can increase your strength, mobility , balance,
flexibility  and cardiovascular health.

HOW TO STAY PHYSICALLY ACTIVE DESPITE COVID-19 CLOSURES?

There are many ways you can be active, even when the gym is closed and you are practicing social distancing.Here are a few suggestions to help you get moving.

                                                                          

• Exercise with family :  Exercise is an excellent opportunity for family fun. Terrace walks ,  living room yoga sessions and dancing are just few examples of how you and your household members can exercise together.

• HIIT(High Intensive Interval Training):  It is the high intensity workout with the short duration of break and the great thing is that you don't need a ton of equipment or time to do it right . These workouts are going to drive up your heart rate and will make your muscles pumped and exhausted.This will really helpful to loose your belly fat.

• Challenge yourself :  Set an exercise goal- such as doing yoga  or cardio five days per week or beating your best 5 day time and make a plan to work toward achieving it.

• Follow an online exercise class:  Take online exercise classes daily . Many of these are free and can be found on you tube. If you have no experience performing theses exercises , be cautious and aware of your own limitations.

• Ditch the carbs, choose protein or fiber-rich food:  Avoid snacking on potatoes and salted chips . Include pulses, eggs and green vegetables in your diet.Proteins and fiber rich foods are essential as they help you feel satiated and this ensures that you do not overeat.

Although it may take effort to create and adjust to new fitness routines , regular physical activity can help you optimize your health and well being during the corona virus pandemic .Fit and Fab Zone  is there to informed the information related to fitness. 

HOW TO DEAL WITH STRESS AND ANXIETY?

STRESS AND ANXIETY

   ''ITS NOT STRESS THAT KILLS US, IT IS OUR REACTION TO IT. ''

The word stress is turning very common . In fact teenagers are saying that they are suffering from

stress and depression.Is stress a psychological thought or it has connection with imbalance in our brain?.Stress is any demand placed on our brain or physical body people can report feeling stressed when multiple competing demands are placed on them.The feeling being stressed can be triggered  

by an event that makes you feel frustrated or  nervous.Anxiety is a feeling of fear , worry or unease . It can be reaction to our stress,or it can occur in people who are unable to identify significant stressors in their life . Stress and anxiety are not always bad. In short term, they can help you to overcome a challenge or dangerous situation. Examples of everyday  stress and anxiety include worrying about finding a job, feeling nervous before a big test, or being embarrassed in certain social situations. If we did not experience some anxiety we might not be motivated to do things that we need not to do.

 However,if  stress and anxiety begin interfering your daily life, it may indicate a more severe issue.

If you are avoiding situations due to irrational fears, constantly worrying , or experiencing  serious anxiety about a traumatic event weeks after it happened, it may be time to seek help.

Is there is any physical reason behind it ? What we do is, every time we see small fragment of a problem,and works on that fragment , there is no holistic approach we have. Holistic means we don't 

see any problem completely.think you have a problem and you see a small aspect or half aspect and doing that half right, can by doing  it you resolved  your problem?The answer is NO. So one is psychological which we have to agree it.Like if you think reverse , physically your body is getting reactions . If there is stress,physical problems encountered automatically.Now just think you go to the doctor, he would  not pay attention to psychological ,he will take a prescription page,write on and say take this. see on which level he is doing work on?The answer is physical. In actual you have to work on psychological by yourself, no one else can do it for you.

Its normal to experience stress and anxiety from time to time , and there are strategies you can use to make them more manageable . Pay attention to how your body and mind respond to stressful and anxiety producing situations .Next time a stressful experience occurs , you will able to anticipate your actions and reactions and it may be less disruptive.

Managing everyday stress and anxiety

Certain lifestyle changes can help alleviate symptoms of stress and anxiety . These techniques can be

used along with medical treatments for anxiety.Techniques to reduce stress and anxiety include:

• eating a balanced, healthy diet

• limiting caffeine and alcohol consumption

• getting enough sleep

• getting regular exercise

• meditating

• scheduling time for hobbies

• keeping a diary of your feelings

• practicing deep breathing

• recognizing the factors that trigger your stress

''DISEASE'':(disease have its own meaning in it)-when you don't have EASE then it is a disease . Whatever problem you are facing in the level of your body automatically at ease . Once you are at ease you have your clear mins, then you can take decisions of your life.

Hope you got the answer of this particular problem.May be none of you are facing this problem right now  but the way of lifestyle we have , the way of stress we have, the way of competitive environment we have , we all will face this problem at our psychological level,its better our body also help us