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May we continue with our regular routine exercises after taking warm water in morning

 May we continue with our regular routine exercises after taking warm water in  the   morning

this is the most common question asked to many fitness instructors those people whose aim is of fat loss or want to be slim, get fit or weight loss journey this is the most common question asked may we continue our regular routine exercise after takin warm water. we all know water is a gift of nature it becomes a honeydew when it should drink properly.

nature gift

if you drink water every morning without brushing the teeth or without gargle then at that time water is like honeydew for us because in the morning the PH value of saliva is high which helps us to lose fat and not this it also increase our digestion power. and warm water becomes like the cherry on the cake.

It becomes more effective than simple water because you get cured of many diseases like piles, bloating, stomach pain, and belly fat.

\if you drink warm water is very good but if you add lemon and a teaspoon of honey it would be a gift from angel who is facing a problem in fat loss .and if you have a problem with piles then warm water is also very good and your digestion is also become very fit.

it is a good and healthy habit  if you drink  warm water in the morning really  you should go ahead on it, therefore, you should continue with your regular routine after warm water in the morning

                                                                                                                                                                        

keto diet change your life

HOW KETO DIET CHANGE YOUR LIFE

yes its possible keto diet can change your life. really in this article you will know how keto diet change your life.
in todays life the normal diet contain that we take contain high carb, low protien, moderate fat. which is unhealthy diet,your body oesnt get perfect shape.
but in keto diet you have to take extreme low carb, extreme high fat and high protein

images sousr- google,images by-www,pininterst.com

                                                                                                                                                                                                                this is the complete diet plan of keto macros, fat 75%, carb- 5% and protien- 20%

WHAT NOT TO EAT 

  carb- whole grain, pasta , roti( chappati), Rice, fruit, milk milk product also, complete starchy foo                                                                  

WHAT TO EAT

Protien- egg,chicken, fish, mutton, paneer all vegetable seeds, nuts olive oil, coconut oil

 

WHY WE SHOULD NOT EAT IN KETO DIET?
If we eat a regular carb then our body break the carb and convert it into glucose and this glucose burnt by performing any activity or any exercise. but if we doesnot perform any activity then this carb is stored as a fat . which is a very easy process of our body
but if body is unfit , and have some goals, or overweight., then you need a shift in diet
In keto diet the carb is nearly 5% then our body make low glucose, at that time our body is in ketosis state and  at that time fat burn as a fuel.and we get energy from the stored fat.
in this process fat cell get breaked in the form of glucose and supply energy to the body
and from that our body get lean,weight loss, fat loss, because fat cells are burning. and hence keto diet change your life.


PROTIEN IS NECESSARY.
If you need a lean body then it is necessary to have a protien. otherwise our body break the protien and get burn as fuel, which is wrong. .completely wrong

WHY FAT?
You need a high intake of fat , if we intake low fat then we our body comes in the stage of calorie deficit. and then our body does not perform well.and carb is 5% if we intake low fat percent then
our body doesnot survive. hence its compulsory to have a 75% of fat

PROBLEM THAT YOU FACE IN KETO DIET.
1. In keto diet the intake of whole grain is low. by which you will get low  fibre. and then you will face the problem of constipation. and you will never feel fresh. and therefore you need to add seeds, vegetable, nuts, peanut butter,by which you will get 25g to 30 g of fibre 

2. less vitamin and mineral- you will get less vitamin and mineral. hence add a multivitamin supplement. and the requirement of vitamin get completed.

3 water - when carb is low in our body then our body hold less water then water comes out from our body quickly its because 1 g of carb hold 3 gram of water 
hence to improve that drink more water.

follow these simple steps you will get lean body. literally keto diet change your life 

cardio swastha k liye bohot jarrori

CARDIO EXERCISE

kaise cardio swastha k liye jarrori hai.?

 cardio vascular exercise ko cardio ya aerobic exercise kehte hai. yeh hamre ache swastha k liye 

bohot jarrori exercise  hai. yeh hamari dil ki dhadhkan ko tez karta hai. blood flow ko v tez karta hai

. aur yeh hamare sharir me oxygen bohot tezi se dilever karta hai. jisse hamare dil( heart)  aur fafde ( lungs) swasth rehte hai

 agar aap gym nahi jaa sakte hai . agar bahar nahi jaa sakte hai to cardio exercise apke liye bohot bhadiya hai.

Rozana cardio exercise se hmare body fat kam hotee hai, hamme neend ache se aati hai, chronic disease k chance kam ho jate hai. jaise arthritis, (gathia) heart disease ( dil ki bimari) , cancer

स्तन कैंसर। आदि।

   

suruat karne k liye kuch exerxise 

 agar aap beginers hai to aap har exercise ko 30 sec kare

1 JUMPING JACK
  jumping jack exercise fat loss aur full body exercise hai . aur yeh blood flow tez ho jata hai aur heatrt rate v tezz ho jata hai

• pehle sidha khada ho. aab upar ki taraf uchle aur apne hathon ko upar uthai aur saath pair ko v failai
• aur jb niche aai to apne ko samne laakr samanya khada ho jai
• es exercixe ko 45 sec tk kare 15 sec ka rest le kr
• aise 2 baar kare

2. HIGH KNEE

yeh apke hips aur leg muscles ko strong banata hai aur lungs aur heart ko v healthy rakhta hai, aur bohot tezzi se calorie burn hota hai


                                       

•   

pairon ko koolhe-dooree ke saath alag karana shuroo karen. daahine ghutane ko oopar uthaen kyonki yah oopar jaega aur vipareet haath uthaega, phir jaldee se svich karen isalie baen pair ko daahine pair kee jameen se pahale oopar uthaen. vaanchhit ke roop mein lambe samay ke lie quirky ghutanon ko jaaree rakhen


3. BUTT KICK

bat kik ek shaktishaalee erobik moovament hai jo vishesh roop se aapake haimastring aur gloot masals strenth donon par kaam karata hai, jabaki aapake kvaads ko strech karata hai. yah visphotak chaal aapake kaardiyovaskular sistam ko badhaava dene aur aapake dheeraj ka nirmaan karane ke lie bhee adbhut hai.

lambe khade hona shuroo karen aur apane glutais kee or ek edee ko pharsh se baahar laen, vipareet haath hathiyaar chalaane kee tarah aapake kandhe kee taraph aata hai, phir doosaree taraph svich karen. yah abhyaas aapake haimastring ka kaam kar raha hai, isalie aapako edee ko andar kheenchate hue pairon aur peeth ke nichale hisse mein mahasoos karana chaahie.

4 SPEED SQUAT

shareer ke samagr vikaas kee maang karane vaalon ke lie squat karana sabase mahatvapoorn abhyaas hai. ise aksar leg day ke lie ek abhyaas ke roop mein maana jaata hai lekin jo log pahachaanane mein viphal hote hain vah yah hai ki skveting kaee aur maansapeshiyon aur na keval pair kee maansapeshiyon ko bhadia karata hai. ek sqat jab theek se kiya jaata hai glutes, haimastring, apaharanakartaon aur peeth ke nichale hisse - aur kvaadriseps aur isake saath hee aapake kandhe, peeth, aur vishesh roop se aapake ebs bhee sanlagn hote hain. na keval yah vyaayaam aapake pair kee maansapeshiyon ko prashikshit karata hai, yah aapako ek majaboot kor aur peeth vikasit karane mein bhee madad karata hai. isase koee phark nahin padata ki aapake lakshy kya hain, kya aap dubale maansapeshiyon ko praapt karana chaahate hain, balk ap karana chaahate hain, ya sirph behatar aakaar mein paane kee koshish kar rahe hain ya apane shareer ke vasa pratishat ko kam kar rahe hain, skvaats un uddeshyon ke lie sabase prabhaavee abhyaas hain jo ek aadamee kar sakata hai. . sQaats aapako ek bade vikaas hamone - testosteron tezzi se badhta hao aur gents uttejit karane mein madad karata hai. yah haarmon vasa ko jalaane, maansapeshiyon ke nirmaan aur shakti mein sudhaar ke lie sahaayak hai.

• iss exercise me apko pairo ko faila le

aur upar niche uth baith karna hai bohot hi smple aur aasan 

PLANK JACK

                                                                                                                                                                                plaink jack aapake heart rate jaldee se badha dete hain, aur high knee ya burpee jaise exercise k tulana mein kam prabhaav vaale hote hain."  yeh apko bahar aati pet ko kam karne me sabse jada help karta hai.

                                                                                                                       

pehle aap plank ke position me aa jai
fir apko jumping jack ki tarah apko apiron ko uchalna hai aur v shampe me banana hai

easy tips for weight loss

obesity ya motapa ek aisa stage hai jisme log apne body me bohot jada fat jama kar lete hai.

jadatar log jada khana jada  khane se ya galat khan peen se, koi v exercise na karne se logo ki wajan tezzi se badhti jati hai, jisse logo me confidence khota jaata hai, aur kai sari bimariya sharir me aa jata hai

 fat loss karna ek food science jisse hume ache khana ka decision lena hai ki kya khae aur kya na khai jisse hamara fat loss ho

exercise se hum 20%- 30% tak fat loss kar sakte hai magar 70% -80% fat loss hamare diet se hoti hai

kuch asaan se chige jisse apko roz k dincharya ko paalan karen jisse fat loss ho jai aasan tarike se

1 . atayadhik bhojan

 sabse pehle apne BMR (BASAL METABOLIC RATE) calculate kare . woh apke age, weight, aur height pr nirbhar karti hai. jo v apka BMR aaye usse aap 1.3 se gunna kare. aur wahi apki har din ka calorie hona chaiye. aur us calorie ko aap 5 meal me baat le.

.2. subha k naste me hamesha high protien diet lkene ka kosis kare high protien hamesa fat ko cut karta 

hai muscles gain karta hai high protien = egg, chicken, 'fish aur veg source k liye - rajma, channa, dal

                                                         best protien diet                                                   

3. water- Khana khane k har 1 ya 1.2 ghanta pehle pani piye yeh v apke weight loss karne me help kare

 

4  Apne khane me salad add jarror kare- WHO k anusar salad me high fibre hota hai jo weight loss me sabse jada kaam karta h . jb jada bhook lage aap salad kha sakte hai

salad= tamatar+ khira + bandhgobi ( cabbage) + brocli + palak (spinach)

5 apne khane me fruits add kare especially --- oranges ( santra), papita ( papaya), tarbooj (watermelon)

 kiwi aur apple  

6  Intermittent fasting - Intermittent Fasting में आपको 4 से 8 घंटे का समय मिलता है जिसमें खा सकते हैं. इसके अलावा आप Intermittent Fasting में कम कैलोरी वाले फूड और हल्के पेय पदार्थ का ही सेवन कर सकते हैं. इसमें कम कैलोरी वाली सब्जियों के अलावा सूप, चाय, कॉफी और नारियल पानी को शामिल किया जाता है.

chai peene se weight ghatai

haan! hum chai se wajan v ghata sakte hai.

chai indian culture ka ek hissa hai.hamare desh me log subha uth kar chai peena pasand karete h

waise to chai to sabhi desho me piya jata hai. sab jagah iske naam v alag hote hai. magar chai k

 mamle  india me sbse jada consume ki jaati hai

waise to chai bohot se bimariyon k liye faydeman hai.jaise yeh heart ki health ko improve karta hai

digestion v acha karta h , aur cancer jaise khatarnak bimariyon ko v door karta hai

chai ki bohot si benefit hum utha sakte hai bas hum uska istmal  sahi tarike se karna ki jarrorat hai

hum chai se wajan ( weight loss) v kar sakte hai agar hum usse sahi direction se banaye

1. sugar ka consumtion kam kare - chinni ek table spoon k jagah ek tea spoon ka use kare

                     1 table spoon = 3* tea spoon 

                     1 table spoon me 15 gram  chini aata hai    = 48 calorie 

                     1 tea spoon = 4.2 gram chinni aata hai  = 16 caloreie

aur agar hum dhin bhar me 3 cup use karte hai iska matlab hum dhin bhar me 200 calorie use kr rahe h

 sugar jo fructose hota hai tb hamara liver usse fat me change kar deta haiaur phir woh blood me aa jata hai jisse hamare 

body fat badhta hai . aur phir usse weight badh jata hai.

                                                                                          

                                                                        

2. masala chai ka use kare ..matlab chai banane se pehle masala jarror dale

    masala= ( dalchinni+ elaichi+soph+ long+ginger + tulsi) jo hamare chai me anti-oxidant ki matra ko badha deta hai

    aur dudh low fat wala use kare . yeh sabh masale ki alag hi fyede hai.

                         

3 aur agar chai me dudh na dale to yeh aur v fayde karenge..

kudrat ne hame bohot se aushadhi  ka wardan diya hai. bas hame jarrorat hai sahi disha ki . aur sahi guidance ki

aur jankari ki.

  

chai k sabse bhadiya brand jo hum use kar sakte hai 

1  BROKBOND RED LEVEL

 2.LIPTON TEA

3 TETLEY TEA