Top 5 Must do Exercises for Fat Loss and Muscle Gain

When I first started working out at a local gym, this gym trainer asked me to perform plethora of exercises.Out of which today I realize some exercise are of not much use. But again there are some fundamental exercises that cannot be avoid by any chance! Here is my list if Top 5 must do Exercises for Fat loss and Muscle Gain.

1. Squats

Must do SQUATS

• Squats are one of the best exercises for Fat Loss and huge Muscle gain for your legs
• Standing with feet shoulder width apart from each other toes slightly pointing outwards
• Push your hip back while bending from your waist. Remember to keep your back straight
• Now start bending from your knees and , keeping your back straight all the time. Also stretch your chest outwards
• Do not let your knees go further than your toes, this will put excess pressure on your patellar tendon and ligament in the knee. And can further damage it
• Best practice is to always look straight ahead, and keeping your upper body tight all the time while performing the movement
• Feel those burning muscles, let the lactic acid flow through your legs. You have started your Fat Loss and Muscle Gain

2. DeadLift

DEADLIFT

• Bend down to hold the bar keeping it above the center of your feet
• Hold the bar about shoulder width apart with overhand or mixed grip
• Keep your feet slightly more than shoulder width apart and pointing a little outward
• Raise hips until you feel tension in the hamstring
• Now push the floor with your legs
• Always keep your Head, and complete spine inline, try to look forward
• Lift your chest without squeezing your shoulder blades
• Never round your back while performing the movement, always keep it straight
• Try to keep the bar close to your body starting from knees, thighs until hips and knees are locked

3. Military Press

MILITARY PRESS

• Keep your feet shoulder width apart, pick-up the bar from the floor or from the power rack
• Grab the slightly more than shoulder width, use over grip
• Get the bar on your upper chest, now start pushing the barbell up keeping your upper body tight and chin-up
• Once you reached all the way up slowly lower the bar down as you raised it up
• Military Presses help you to shred that extra fat on you shoulders and growing huge muscles
• Repeat...

4. Puss-ups

PUSH UPS OR DIPS

• Lie on the floor keeping your palms on it and shoulder width apart
• I will suggest to keep your feet close to each other but you can adjust the distance between them according to your comfort not exceeding much
• Now remember to keep your head, spine and legs in a straight line. Think of you body as a long straight line
• Now push the earth with your hands, do not bend from your waist or knees. Always keep them straight
• If you have problem doing push-up try squeezing your abs/core it can make a big difference to your push-up
• Now repeat...

5. Chin-Ups

CHIN UPS

• Grab a chin-up bar with an underhand grip
• Your hands should be about shoulder width apart
• Now pull your whole body by your hands until you touch your chin to the chin-up bar
• Repeat...

That's it! These are the five must do exercises for weight loss as well as muscle gain.
You can have a great strong body just by designing your workout around these easy 5 exercises.
If you have any query or problem regarding these 5 exercises or any other fitness related issues, feel free to ask here.

How to perfect Chin-Ups?

Chin-Ups

How to perfect Chin-Up?

• Grab a chin-up bar with a underhand grip.

• Your hands should be about shoulder width apart.

• Now pull your whole body by your hands until you touch you chin to the chin-up bar.

• Repeat...

That's it! These are the five must do exercises for weight loss as well as muscle gain.

You can have a great strong body just by designing your workout around these easy 5 exercises.

If you have any query or problem regarding these 5 exercises or any other fitness related issues, feel free to ask here.

How to perfect Push-Ups or Dips?

How to Perfect Push-ups or Dips?

How to perfect Push-Ups?

How to perfect Push-Ups?

Push-Up or Dip is the most basic form of exercise which do not require any equipment, you just can do it anywhere you like. All you need is a Human body and earth. Do you fulfill these requirements? Of Course you do!

Steps for Perfect Push-Ups :

• Lie on the floor keeping your palms on it and shoulder width apart.

• I will suggest to keep your feet close to each other but you can adjust the distance between them according to your comfort not exceeding much.

• Now remember to keep your head, spine and legs in a straight line. Think of you body as a long straight line.

• Now push the earth with your hands, do not bend from your waist or knees. Always keep them straight.

• If you have problem doing push-up try squeezing your abs/core it can make a big difference to your push-up.

• Now repeat...

*Can't do even a single Perfect Push-up?

Don't worry! This "Do your first push-Up" program will help you to get to your first Perfect Push-up!

Step 1: Incline Push-Ups

How to perfect Push-Ups?

• Find something at height like a bench or bed about 2-3 feet above the surface you are standing on.

• Now keep your both your palms on that surface slightly more than shoulder width apart.

• Keep your body straight, i.e. your head, back and legs all should be in a straight line.

• Now bending your elbows go down and try to touch your chest on that surface.

• Now come back up the same way! Remember to keep your whole body straight a tight while performing the complete movement.

• Perform 3 sets each of 8 reps of perfect incline push-up.

..
Set 1 - 8 reps
Set 2 - 8 reps
Set 3- 8 reps
..

• Perform these for 8 days, Now you are ready to perform your first actual perfect push-up on a flat surface.

• Going through all the steps of a perfect push-up try to perform as many as you could.

• Suppose you performed 3 perfect push-ups, now directly go to your incline push-ups and do remaining 5 out of 8.

• On every set try to perform perfect push-ups first as many as you can and then perform incline push-ups to complete 8 reps in 3 sets.

• Do these for 8 days, and you are done!

• Take 2 days rest and just go for it, I m sure you will hit more than 8 reps in a single set of you Perfect Push-Up!

• Now just get out of here! Don't just read, go out there and perform..

How to perfect Military Press?

Military Press

• Keep your feet shoulder width apart, pick-up the bar from the floor or from the power rack.
  
• Grab the slightly more than shoulder width, use over grip.

• Get the bar on your upper chest, now start pushing the barbell up keeping your upper body tight and chin-up.
  
• Once you reached all the way up slowly lower the bar down as you raised it up.
  
• Repeat...

Foods that helps reduce fat Naturally

Look the basic idea is to consume unprocessed, simple, counted, quality food! But I know you want the killers to the business for you. You want fast results but do not want to buy those so called "RISKY" fat burners. Okay then let's get straight into it,
This is the list of Top 10 Fat loss foods which can be easily found in grocery stores:

1.  Protein (Lean Chicken, Eggs, Paneer, Peanuts, Yoghurt, Lentils etc)

• Always consume Protein in every meal, because protein promotes fat burning.
  
• While digesting protein you burn about 30% of the calorie content of the food you ate.
  
• This is called high thermogenic effect.
  
• *Note: Never eat carbohydrate alone, always combine it with some protein.

2. Antioxidants (Green tea, Gala apples, Blueberry, Sweet cherry etc)

• Antioxidants neutralises free radicals in the body by providing them with the electron they need.
  
• Free radicals are dangerous because they are missing one electron. They float around the body looking to for an electron from something. If it steals it from a healthy cell, there is a chance that the cell will mutate.
  
• Mutate - undergo or cause to undergo change in a gene or genes(google).
  
• EGCG - First, EGCG reduces the ability to absorb fat and, second, it enhances the ability to use fat.

3. Fibers (Avocados, Lentils, Pear(fruit), Broccoli, Peas etc)

• Our body actually cannot digest fiber, so this slows down our digestion.

• This is why we feel full after have fiber in our diet. thus maintaining weight.

• Soluble fiber helps to slow down the absorption to sugar, thus maintaining blood sugar levels.

4. Natural Fat burners (Lemons, Chillies, Oranges, Onions, Garlic etc)

• Vitamin C helps reduce fat in your body, drink lemon juice in lukewarm water.
  
• Capsaicin in chillies boost your metabolism, and thus burns fat.

How to Deadlift Perfect?

2. DeadLift

• Bend down to hold the bar keeping it above the center of your feet.
• Hold the bar about shoulder width apart with overhand or mixed grip.
• Keep your feet slightly more than shoulder width apart and pointing a little outward.
• Raise hips until you feel tension in the hamstring.
• Now push the floor with your legs, and pick up the weight from the floor.
• Always keep your Head, and complete spine inline, try to look forward.
• Lift your chest without squeezing your shoulder blades.
• Never round your back while performing the movement, always keep it straight.
• Try to keep the bar close to your body starting from knees, thighs until hips and knees are locked.

How to Squat perfect?

1. Squats

• Standing with feet shoulder width apart from each other toes slightly pointing outwards.
• Push your hip back while bending from your waist. Remember to keep your back straight.
• Now start bending from your knees and , keeping your back straight all the time. Also stretch your chest outwards.
  
  
• Do not let your knees go further than your toes, this will put excess pressure on your patellar tendon and ligament in the knee. And can further damage it.
• Best practice is to always look straight ahead, and keeping your upper body tight all the time while performing the movement.

NOTE: When you sit down on squats your knees should be pointing outwards in the direction shown by your toes, this makes it easy for you to maintain the form correctly.

Fat Loss and Muscle building diet plan!

Here's a Fat Loss and Muscle building diet plan which (if followed honestly) can turn your body into the awesome fit and lean sculpture. The person in the mirror you will fall in love with is waiting. Number #one Fat Loss and Muscle Gain diet plan. So now lets directly get into business>>

[Both for Vegetarians and Non-Veg's]

Things to remember:

1. You will consume 1gm of protein per pound of your bodyweight daily. [That is if your body weight is 180 pounds then you will consume 180gms of protein daily]
2. Same applies for carbohydrates. Consume 1gm of carbohydrates per pound of your bodyweight daily.
3. Alcohol, fizzy drinks, sweet dressing on salad, sweetener in coffee, etc must be banned completely from your diet.

*THIS DIET IS FOR PEOPLE WEIGHING 180 POUNDS AND WHO PERFORM 1 HOUR EXERCISE DAILY*

>>Non-Veg Diet:

1st Meal: 

• 1 glass of lukewarm water with lemon juice 
• 150gm oats with milk(avoid sugar, honey can be used)
• 4 egg whites

[1 hour rest; eat 4 dry dates just before workout]

2nd Meal: 

• 1 whey Protein shake + 1apple + 2 bananas

[1 hour rest]

3rd Meal: 

• Vegetable + 4 pcs brown bread
• Salad + 250gm chicken/fish

4th Meal: 

• Brown bread sandwich + 4 bananas
• 1 whey protein shake

5th Meal: 

• 3-5 egg whites + Any Fruits 

6th Meal: 

• 250gm chicken/fish + 4 pcs brown bread & any vegetable + salad 

[NOTE: Use less oil, salt, do not eat hot]


>>Veg Diet

chickpeas

peanuts

• Same layout is to be followed as above, just replace eggs with boiled peanuts, around 1&1/5 Cup.
• And replace chicken with boiled Chickpeas.