RL Fitness Club

How to Lose weight? Get Rid of Obesity and Overweight?

2020-05-29T00:15:00.000+05:30

How to Lose weight? Get Rid of Obesity and Overweight?

healthy lifestyle | Healthy food habits | physical activity

As we know, in today’s generation many people are suffering from obesity and being overweight. Obesity and overweight both can be defined as an unusual or excess amount of fat in our body, which is not good for a healthy lifestyle. According to WHO (World Health Organization), worldwide obesity has increased by three times within four decades.

The reason behind that is the consumption of unhealthy food, ease of transport, adoption of office job culture, and virtual screens like television, perhaps watching it lying on the sofa or couch (lol). Other than that, there are many other factors which are responsible for fatness.

Due to such habits, our body weight tends to increase, and if I say in other words the percentage of fat increases in our body especially in the abdominal section.

Researchers found that these habits lead to weight gain more in women as compared to men. But it doesn’t mean that men are fit, they are also facing the unwanted body fat issue these days. Apart from men and women, Obesity is increasing in children as well.

The accumulation of fat in our body leads to many health problems like type 2 diabetes and heart disease. Apart from this obesity has many more side effects.
Don’t worry, There are several ways to control body fat. Here I am going to tell you how to overcome belly fat. I will also share the weight loss tips with you guys. So, without wasting the time let’s get started.

How to overcome excess body fat?
We can eliminate this undesirable fat with the help of a change in eating habits and regular physical activity.

Lose your weight through healthy food habits -

By consuming healthy food, you can easily control the body fat percentage. Plan your weight loss diet and follow it until you achieve the goal. Below mentioned tips may help you in burning fat, which has been stored in your body.

First and foremost thing, that you do not need to intake additional calories. Only consume the required calories per day. Limit energy intake from fats and sugars.

Consuming vegetables and fruits is surely a necessary part of healthy diet plans. It's a proven fact that eating fruit and vegetables like apples, berries, pears, and green leafy vegetables may help in weight loss.

If you are serious about weight control then do not consume food which is highly rich in starch. Rice, Potatoes, corn, peas, pasta helps in weight gain so avoid such kinds of food.

Processed food may contain a certain amount of sugar, salt, and fat which does not fit for a healthy diet plan. Avoid such kinds of food, and if you are highly dependent on such food then at least limit the amount of consumption.

Street food is also another aspect which is needed to be considered for weight loss. Street food contains a high amount of carbohydrates and unhealthy fats, in addition to this is also a cause of foodborne diseases. Avoid street food if you really want to shred your fat.

Eat nuts, they can help the body to burn extra fat and lose weight. Nuts are rich in healthy fats, protein, and have low carbohydrates. You can avoid street food by using nuts for tiny hunger. You can easily carry those nuts with you in your pocket, purse, or in your backpacks as well and eat them when you want. Almonds, Cashews, Walnuts, Pistachios, and Brazil nuts are the great choice for weight loss. Apart from that, they have plenty of health benefits. Remember one thing, nuts possess a huge amount of energy, try not to consume in bulk.

Drink water instead of other beverages. Water is naturally calorie-free and it supports weight loss but beverages consist of a high amount of sugar and calories. Every adult man should drink at least 4 liters of water per day and adult women need to intake around 3 liters of water every day.

Reduce fat by doing regular physical activity

Here physical activity means exercise. Above we have discussed the tips to lose weight with the help of a healthy diet routine. And if you follow these tips with some physical activities you will surely get good results very soon.

Below mentioned exercises or physical activities may help to reduce excess body fat.

Doing exercise daily burns a lot of calories and plays an important role in cutting extra fat. Daily workout has several other health benefits like reduced risk of cardiovascular disease. It also improves the mood and makes bones stronger. There are many other benefits, but today we are focusing on Obesity.

Running or jogging is the easiest and best exercise for weight loss. When we run our whole body performs and due to this a huge amount of calories are burned, and this is what we require to reduce fat. If you want to cut down your body fat then keep running and if you can't run then at least go for a walk.

Weight Training, it helps you to reduce unwanted fat. In weight training, you can perform exercises like bench press, pullups, pushups, leg press, apart from this we have lots of exercises to reduce whole-body fat. Crunches, leg raises, planks, twisting, and side-bending are some specific exercises to cut belly fat.

Swimming is another good option to lose weight. These days it’s not a secret that swimming burns more calories and helps to maintain a healthy weight. In addition to this, it helps in making your body more flexible, improves cardiovascular fitness which reduces the risk of heart diseases. Swimming also fabricates the muscle strength and endurance of our body. lots of benefits right! so, keep swimming, it will help you to cut down the body fat and make the body in shape.

Yoga is in trend these days and I have no doubt why it is. It is a very pleasant way of doing exercise and it burns an average amount of calories as well. The best part of yoga is that you do not need any particular place or hall to perform this. You can do yoga in the parks, at home, rooftops, and anywhere.

These are the tips by which you can easily cut down the fat, lose weight, and reduce the risk factors of severe diseases.

Apart from this, you need to take proper rest. Fix the schedule for meals and make sure that you are taking the meals as per the scheduled time on a regular basis.

There is a popular saying that “Early to bed and early to rise makes a man healthy, wealthy, and wise.” So, make the habit of sleep on time and wake up on time.

The practical conversion of this stuff requires a huge amount of motivation and discipline as well. If you really want to achieve your goals then keep yourself motivated and stretch your limits. Do not hesitate with your present, prepare yourself and go with the flow the time will give you the results.

Let’s stay fit together!
RL Fitness Club

Running: Benefits of Daily Running | रोजाना दौड़ने के फायदे...!!!

2020-05-23T01:01:00.001+05:30

Running: Benefits of Daily Running

We already know running is the best and easiest form of exercise ever. lots of people run on a daily basis, they’re may be running in the morning or at noon or may be running in the evening. But why? Why they are spending their precious time on running? Probably they know something really-good about running which you don’t. it’s Okay! No need to worry about that, I would explicitly explain the benefits of running and I will offer some tips and suggestions on how to start running so that you can grab your fitness goals.

According to experts running early in the morning is great because it has several advantages like stress reduction, better sleep, lower blood pressure and what not. So, if you’re an early bird then you should start your day with the morning run, it’s going to energize you for the day ahead.

This is only a glimpse from the plethora of benefits that running provides. Let’s dive into it:

1. Running helps to burn more calories than any other exercise

During running our whole body is engaged in the process, due to which it burns a lot of calories as compared to other exercises, that is why running is considered as a high-intensity workout.

2. It helps in building a perfect body shape

As we've discussed earlier all the major and minor muscle groups are involved in the process while you run. As a result, your body gets turned into a perfect shape, perhaps this is a common desire of every single person nowadays.

3. It keeps your heart healthy

Running is an excellent means of conditioning the cardiovascular system. Study shows that, if you are running for 5 to 10 minutes daily at slow speed <6 mph, it results in a lower risk of death from cardiovascular attacks.

4. It improves day productivity

you'll find yourself more productive if you run early in the morning. Morning run will help you to keep yourself fit physically as well as mentally. There is a well-known saying that "Paris is owned by the early risers", it no way means that you will own the Paris city, but you can plan and prepare yourself for multiple successes in the long run. A fresh mind is always a very good abode for innovative and interesting ideas that can be implemented for future endeavors, that we all seek for. Therefore, early wake up and running in the morning is quite beneficial for us.

5. Running can help in reducing stress

We all know that doing exercise will increases the level of endorphins. Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster. Running is a high-intensity exercise that helps our body to produce endorphins.

These are the top benefits of running. We’ve several more to discuss but we’ll discuss them later.

Conclusion: According to me running is the best exercise. Because anyone can run, whether you're a child or you're a youngster or an old guy, there is no bar of age, you can run. The best part of running is that it doesn’t require any specific equipment.

If you are a beginner you must know a few things before you start running like -

• The first and foremost thing is dedication if you’ve decided to run then go for it don’t complain about anything, get rid of your comfort zone and do it.

• For better experience prefer a good place to run, it must not be filled with the pit holes. Gardens or playgrounds are better options when looking for smooth running.

• You must have a good pair of shoes before you start.

• Start with small goals and increase your potential gradually. Trying to achieve larger goals instantly may result in injuries

• If you’re a child or a senior citizen it is always better to consult with your physician before you could start your running regime.

Grab your shoes and get ready. Happy Running!!!

Let’s stay fit together!

RL Fitness Club

हेल्दी डाइट क्यों जरुरी है ? Why Healthy Diet Is Important?

2020-05-21T19:11:00.000+05:30

हेल्दी डाइट क्यों जरुरी है ? Why Healthy Diet Is Important?

दोस्तों आज हम बात करेंगे की हेल्दी रहना क्यों जरुरी है और हमें हेल्दी रहने के लिए कौनसी डाइट लेनी चाहिए, वैसे तो हमारे देश की जनसंख्या लगभग 1.38 बिलियन के आस पास हैं पर इस आबादी के कुल 20 प्रतिशत लोग ही सही डाइट लेते हैं और खुद को हेल्दी रखते हैं। देखा जाये तो हमारी आबादी का बहुत बड़ा हिस्सा सही डाइट नहीं लेता, इसके पीछे कई कारण हो सकते हैं जैसे कि हमारे देश की विविधता(Diversity), हम सब जानते हैं की हमारे देश मे अनेक तरह के लोग रहते हैं और इसी तरह हम लोगो की डाइट भी अलग-अलग हैं, जैसे की साउथ-इंडिया में लोग राइस(चावल) खाना पसंद करते हैं और वही सेंट्रल-इंडिया और नार्थ-इंडिया मे भी कई तरह की डाइट फॉलो की जाती हैं। देखा जाये तो पुरे देश में कही भी लोग प्रॉपर डाइट फॉलो नह करते, प्रॉपर डाइट से मेरा मतलब है ऐसी डाइट जिसे खाने से हमारे शरीर को सही मात्रा मे पोषक तत्ब(nutrients) मिल सकें और जहां तक हो सके हमें अपने खान-पान का ध्यान जरूर रखना चाहिए।

जब बात नुट्रिएंट्स की आ ही गई है तो चलिए थोड़ी इन पर भी बात कर ली जाये, नुट्रिएंट्स मुख्यरूप से दो तरह के होते हैं मैक्रो(macro) और माइक्रो (micro) अगर मैक्रो कि बात करें तो इसमे आते हैं प्रोटीन्स, कार्बोहाइड्रेट्स और फैट्स वहीं अगर माइक्रो कि बात की जाये तो वो हैं विटामिन्स और मिनरल्स।

तो दोस्तों अब तक हमने देखा कि लोग कैंसी डाइट ले रहे हैं, कैंसी नहीं ले रहें, मैक्रो-माइक्रो, पर ये सुब क्यों ? आखिर क्या जरुरत है हम लोगो को अच्छी डाइट की ? जो लोग नहीं ले रहे वो भी तो जीवित हैं, उनकी भी तो जिंदगी चल ही रही है और भी कई सारे ऐसे सवाल आपके दिमाग में होंगे, चलिए इस बात को एक उदाहरण से समझते हैं - मान लीजिये आपने एक बहुत ही अच्छी कार खरीदी है तो उसे चलने को लिए आपको उसमे फ्यूल तो डालना ही पड़ेगा पर आप उसमे किस तरह का फ्यूल डालना चाहते हैं ये आप पर निर्भर करता है, जाहिर सी बात है आप उसमे अच्छी क्वालिटी का फ्यूल ही डलवाएंगे नहीं तो ख़राब फ्यूल उसका इंजन डैमेज कर देगा और आपकी कार ख़राब हो जाएगी ठीक इसी तरह हमारा शरीर भी ख़राब क्वालिटी के फ्यूल(food) से डैमेज हो जाता है और उसे कई तरह की बीमारिया हो जाती हैं जैसे की हार्ट प्रोब्लेम्स, कैंसर, आँखों से काम दिखना, हेयर लोस्स और भी बहुत कुछ पर अगर आप अच्छी डाइट फॉलो करते हैं तो आपको डरने की जरुरत नहीं आप हेअल्थी हैं।

नीचे लिखे कुछ तरीको से आप खुद को हेल्दी रख सकते हैं -

खाने मे केवल उन्ही चीजों का इस्तेमाल करे जो प्रोटीन, मिनरल्स और विटामिन्स से भरपूर हो।

कोशिश करें की आप दिन में 40 से 50 प्रतिशत खाना बिना पका हुआ खाएं पके हुए खाने मे मैक्रो और माइक्रो कि मात्रा काम हो जाती है जिससे आपका पेट तो भर जाता है पर जरुरी नुट्रिएंट्स नहीं मिल पाते।

अपने खाने का समय फिक्स रखें और कोशिश करें कि आप रोज उसी समय पर खाना खा लें, इससे आपकी पाचनक्रिया ठीक रहेगी।

हमारे पास दिन के 24 घंटे होते हैं इनमें से 30 मिनट सिर्फ 30 मिनट! एक्सरसाइज के लिए जरूर निकालें।

तो ये थी बहुत थोड़ी सी इनफार्मेशन जो शायद आपके काम आए अगर पसद आई हो तो कमेंट में बताएं और उन लोगो से शेयर करे जिन्हें आप हेल्दी देखना चाहते हैं।

Let's stay fit together!
RL Fitness Club

Top 3 Best Exercises for The Perfect 6 pack ABS

2018-04-23T17:24:00.000+05:30

Top 3 Best Exercises for The Perfect 6 pack ABS...!!!

Although people are following a strict diet and regular workout in their life, still they are not achieving their goals and it is just because of their lack of knowledge. People generally have to go to the gym and work hard as much as they can, but after this much of hard work, people failed to cut their belly fat. So don't worry guys, today’s article is all about to solve your belly fat problem. In today’s article, we are gonna discuss three best exercises to reduce belly fat and How to get sharp 6 packs ABS?

Friends, as you all know there are many exercises to gain six-pack abs, but here I'm sharing the best six-pack abs workouts.

Before I disclose the workouts, let's share some facts about ABS. friends every person has six packs abs but it is covered by body fat. Generally, in the people of India, the body fat percentages are high, around 20% to 30%. And some people possess more than 30% body fat percentage and for visible abs, you need to cut this fat percentage up to 10% or less than 10%, and it is only possible with the help of proper diet, exercise and rest.

Hanging Knee Raises

Guys, Hanging Knee Raises is the best exercise for your lower abs. although it an advanced exercise but one of the best for the reduction of lower belly fat.

Make sure you are squeezing your lower area, when you are raising your knees, and follow the proper breathing process.

Process: First, you need to hang yourself with the chinning bar or something; I know you guys can manage, now stabilize your upper body and raise your knees, squeeze your abs portion and breathe out, now put your knees down and breathe in; this is your one ‘Rep’. Repeat the process 10 to 15 times to complete one set, you need to do at least 4 sets of 15 reps for the better result.

Inclined Crunches

A lot of people ignore ABS workout they don’t train it if you don’t train it then how will you get results, how will you develop your ABS, so that is why you have to train your ABS regularly and this exercise may help you to get sharp 6 pack ABS.

Friends our first exercise is for lower ABS but this one is going to train your upper ABS, by doing Inclined Crunches you will definitely lose belly fat and get sharp ABS.

Process: For doing this exercise, you need an Incline Bench which you found easily in all types of gym whether it is a large or small gym. Now take a position like, shown in the picture, fix your legs and move your upper body up and down while pressing your Upper ABS. Don’t forget to follow the breathing cycle it is must for gaining the results. While going up you need to breathe out and when you are coming down take breathe in. do at least 4 sets of this exercise, each set consists of 10 reps.

Reverse Crunches

Guys our next exercise is reverse crunches which are mainly an exercise for lower abs. one of the best and easy exercises which I like.

Process: We will use a decline bench instead of a flat bench, which puts more pressure on the abdominal. This time you need to fix your upper body by holding bench at the top and raise your legs and bring it down, make sure you are not raising your hip. When you raising the legs then breathe out and when bringing it down then breathe in. Do at least 10 reps in a set and do 4 such sets. Take at least 30 to 45 seconds rest between sets of each exercise.

Although size doesn’t matter when it comes to abdominal but you need to train to develop the abs muscle, which makes your core and midsection strong. So, guys, these three are best picks from my side, you can try these amazing and loving workouts, they will definitely going to help you out by reducing your belly fat.

If you are benefitted from this article then please drop a comment and share the article with your colleagues.

Let’s stay fit together!

RL Fitness Club

What is Fitness ? Why it is necessary ?

2018-04-11T18:02:00.000+05:30

What is Fitness? Why it is necessary?

Hello guys,
Today we are gonna discuss fitness, why it is necessary, why we need to care about it and how can we make our-self fit in this hectic world. So, let's get started.

Friends, in the fitness section we have to deal with two kinds of fitness and they are Mental fitness and physical fitness. As we know, for the proper lifestyle our mind and muscle should behave properly, but how can we do this; It's quite simple, friends we can do this with the help of few exercises and Healthy food.

First, we'll talk about Physical fitness, it is literally the required thing for the best performance of our body and it can be obtained by doing some exercises, morning walk, daily running, etc.

On the other hand, if we talk about mental fitness, there are also some mental exercises that keep our brain healthy and smart. For example, Solving puzzles, Chess, Computer mission games Etc. but remember one thing don't spend more time on the digital screen.

And for both type of fitness one more thing is required, Can anyone guess? Yes, exactly the healthy food. Friends, healthy food is the key element of both types of fitness so, always eat good and healthy food, and avoid oily, unhealthy food. Eat healthy food to get a healthy lifestyle.

Definition:

Physical fitness is generally achieved through exercise. Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Let’s stay fit together!

RL Fitness Club