Some Tips for Summer Season

When your body becomes hotter in summer, muscle enzymes speed up and burn glycogen fastly, depleting stores of the sugar that your muscles use for fuel. At this time You need to drink more fluid to keep your body hydrate. This is most common and effective tip for summer that Drink Water As much as you can. And keep you body hydrate.Most of people left their workouts because of hot and sweating.

we suggest a few measures to keep your metabolism active and cool that are easy to follow:

1.    Eat light and small meals: Take a breakfast of sweet, juicy fruit like:Ripe summer fruits - peaches, plums, melons and pears, are exactly what your skin craves for in the hot season. Citrus fruits are also very cooling. Eat whole or extract their juice, store in the refrigerator and sip often throughout the day.

2.    Include salads in your diet: Salads are delicious ways to stay cool. These foods contain a huge amount of water. Salads can actually thin the blood, which has a cooling effect. Onions are great in the summer, because of their ability to beat the heat and provide relief from summer ailments.You can add Onion, Cucumber, tomato and many more. you can have green tea or a spoon of onion juice if you get sun stroke or heat

3.    Make your body cools through sweating: Add small amounts of hot spices to food while cooking. Hot peppers, fresh ginger, and black pepper are all great spices to make it really hot for you and then to cool you down. 

4.    Hydrate your body: Drink at least 8-10 glasses of water a day. Water is the best drink as it doesn't contain any sugars that can add up to unnecessary calories. For a change, a lemon and honey drink can also fill your body's lost fluids and work as an energizer. 

Drink water even if you are not yet thirsty. Once you have the feeling of being thirsty means you are already dehydrated. 

5.    Wear loose, full-sleeved cotton clothes: to protect the body from the sun and to aid

Evaporation of sweat.  Use a cap to protect your head from the sun you go out. And Always keep a water bottle with yourself.

6.    Stay indoors: Restrict outdoor activities to the cooler parts of the day - early mornings before 10:30am or late evenings after 5:30pm

7.  Workout Time and Precaution: Do exercise regularly and keep drinking water between workouts. Glucose powder will keep you energize between workout. And always make your workout schedule either on morning before 9 Am or after 5:30 Evening.

You can have some fruits in between workouts like: grapes, oranges, Strawberries e.t.c

8. Bring Some Change: Change your workout according to weather like add some activities like swimming instead of cardio and weight training.

Please Avoid:

• For non vegetarian: you should cut off red meat and instead go for fish and oysters.
• Avoid cold foods and drinks(Extreme):  most of us normally pick these and they are actually known to interfere with digestion and sweating, thereby interfering with the body's natural cooling mechanisms. So, however tempting it may be to sit on your porch licking an ice cream cone or sipping a cool glass of tea, try a wedge of watermelon instead.
• Avoid too spicy: Please avoid too spicy food and avoid food at late night. Because in summer season our body doesn’t accept too much spice.
• Avoid carb drinks: Avoid cola and drinks which can only give you calories instead of try some Indian drinks like: Nimboo Pani, Juice, Lassi, and many more.

So go ahead and take these cool precautions! But remember the best place to start the cooling is in your body's Core.

8 Tips to Reducing Fat

Normally Weight Loss program starts from Dieting. Mostly People reduce those extra kilos by starving themselves for a few days. However the health experts don't recommend such dieting, the weight lost through dieting period comes back as soon as people start having their Old meals. Moreover, dieting can make the body weak debarring it of required nutrients. It's better to diet consciously and in fact in a healthy manner. 

There are some healthy tips, which will help to reduce some extra Weight.

Drink Proper Amount Of Water - The most effective diet tip is drinking lot of water, as water is the most important catalyst in losing weight and keeping it off. Water works as a natural food for keeping stomach full with no possibility of dehydration, which leads to hunger cravings.  It also helps in flushing out toxins from the body and keeping it hydrated. Water Also helps in flushing out waste from kidneys. Drink At least 8-10 glass Water per day.

Drinking Water in early morning will help in reduce fat effectively. Remember Don’t drink water all in one time Finish your glass by having small sips.  

Do not drink just after having meals. Drink water after 30 – 40 minutes of any meals.

Make Sure To Eat Breakfast – Breakfast is a very important Meal for the day. Most of the people think that by skipping breakfast, they would avoid extra calories; yes it will reduce their weight. But this is absolutely wrong. Once you skip breakfast, it will make you feel weak and hungrier later in the day .It actually results in eating more. In case you don't get time to have breakfast properly, have a liquid meal to fuel your body.

Take a High Protein Diet in Breakfast like Eggs, Protein Supplements.

Break you Meals- Eat five to six small meals throughout the day, keeping your total number of calories within your daily allowance. Choose nutrient-dense foods, such as whole grain breads and cereals, lean meats and fish, fat-free dairy foods and legumes. Include high-fiber foods that make you feel full and satisfied, such as fresh fruits and vegetables. In Simple words divide your one meal in to two small meal.

It will increase your metabolism. And gap between meals increases your fat.

Make a Habit-Increase your level of activity to encourage your body to burn additional calories throughout the day. Add some physical activity to your daily routine like walking, gyming, dancing, and whatever you like. Take the stairs instead of the elevator. Get up and walk around during your breaks.

Spend some time with your Friends or Children’s.

Do some Workouts - Exercise for at least 30 minutes in a day. At least 4 day in a week .Do some aerobic activities, such as bicycling, tennis and jogging 3 Day in a week to increase your Physical activity. Add at least two weekly sessions of resistance training or weight training exercises. Start training program by using the weight of your own body, then add free weights or resistance machines as you gain strength and stamina. Begin challenging your muscles with sit-ups, pushups, pull-ups, squats and lunges,. Target Big Muscles Group Like, Back, Legs and Chest. Doing Biceps And Triceps Will never going to work on fat reduction. Squats are king of all Exercises.

Protein Diet- Few people know that protein is very useful in weight loss. It helps in balancing out crabs by preventing insulin spikes that can cause a drain in energy and sugar cravings. Protein also helps in maintaining muscle mass, which is vital in the fat burning process. A person must take at least 20% of calories in the form of proteins.

Make a healthy Diet Plan – Make or change your diet Plan according to your need. Make your Breakfast  highest meal of the day, then lunch half of the breakfast and dinner half of the lunch.

Avoid dinner after 8 PM .And Always take a walk of 15 minutes after every meal.

Adding is good option – for reducing fat adding food always better than removing food from your diet. Dieting doesn’t mean less food it means right food at right time. Adding some fruits and salad is very good option for weight loss program.

Like:- Add fruits or Eggs in Breakfast , Salad in Lunch and Juice in Snaks.

I hope these useful tips will help you to shed some fat. and gain some Muscle fibers. Please leave your comment  for any correction.

Indian Food Calorie Chart

If you want to have a healthy lifestyle, it is essential to eat nutrition rich food and Workout or any Physical activity regularly. What you eat directly affects your body , so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating. Here I am Giving you some Calorie Count Chart for Indian food.
Calories in Vegetables and Indian Roti per 100 Grams
Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48 
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50 
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf 
Calories in Tomato 21 
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325 
Calories in Wheat flour 341
Calories in Breads per piece 
1 medium chapatti 119 
1 slice white bread 60
1 paratha (no filling) 280 


Calories in Milk & Milk Products per cup
Calories in Butter 100gms. 750 
Calories in Buttermilk 19
Calories in Cheese 315 
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items 
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30


Calories in Fruits per 100 Grams
Calories in Apple 56 
Calories in Avocado Pear 190 
Calories in Banana 95 
Calories in Chickoo 94 
Calories in Cherries 70 
Calories in Dates 281 
Calories in Grapes Black 45 
Calories in Guava 66 
Calories in Kiwi Fruit 45 
Calories in Lychies 61 
Calories in Mangoes 70 
Calories in Orange 53 
Calories in Orange juice 100ml 47 
Calories in Papaya 32 
Calories in Peach 50 
Calories in Pears 51 
Calories in Pineapple 46 
Calories in Plums 56 
Calories in Strawberries 77 
Calories in Watermelon 26 
Calories in Pomegranate 77

One Step Ahead..

Do Not Loose your Hope for any stupid reasons, Set your goal for day and achieve it then set another goal for other day. I m sure It will also gonna achieved by you.Why you are so worry you have nothing to loose.Remember only one thing Motivate yourself and go ahead. 

Your Biggest Challenge

Your Biggest challenge is Not Someone else,It is the ache in your lungs, the burning in your legs and voice inside you that crying "I Can't"But you do not listen you just push harder.then you hear that crying fade away and start to whisper "I Can" that's the moment you discover that the person you thought you were in no match for the one you really are.

How To Burn Fat And build Muscles At The Same Time?

In a one line is “nutrient timing” can help you shed pounds and create muscle over the course of a few months, but I still STRONGLY suggest to target one goal at a time either fat burn or build muscles, not both similarly. I also want to highlight that seeking a fat reduction stage, or a body building stage is far excellent to increase your results.

Nutrient time is established by (1) when you eat, (2) how much you eat, and (3) what you eat that together impact how your system reacts. There are different ways of thinking regarding Diet plans.

So before getting into more specific, either you try to reduce pounds or build muscle, which one should be your target?

If you have more than 15% body fat and 25% body fat for woman, we would STRONGLY suggest concentrating on fat reduction, with possibly some muscle gain if you are fortunate. The opposite is true for trying to develop muscle with some average fat reduction. Now you exactly know what to do and where to start?

One very simple step to apply is nutrition timing .it should be primarily for fat loss and then next for gain muscles .In Fat loss Period you should stay on low calorie diet then Around your body building exercises you can eat a higher protein/moderate carbs meals(for example 25 gm protein and 25 gm carbs) both 30 minutes before and after your exercise to increase the anabolic when your muscle tissue are most delicate to stroking in Protein. generally  experts do not suggest this way of people looking to shed pounds without dropping muscle because it can slow down success, but I have seen it work well.

In conditions of your exercise program, exercises never need to be that much different between going for body building and fat reduction. I think regardless of whether your main objective is dropping fat, or muscle building, the lightweight, max rep technique is just not as effective as heavy weight max rep.

Fat to Fit

Just confess it. It would be very awesome if you could move into a gym and a do a exercise that melts fat and creates muscular as well. There can be nothing like the best of both worlds! But is it really possible to get rid of that additional fat around your stomach, and ripped muscle tissue at the same time? In this Fat to Fit  Blog you are going to understand whether it is possible to get rid of  fat and build Muscles as well.

So Here I am to Motivate you and give you some useful tips.we will post here for both topic Burning Fat and Building Muscles.