No Dieting and Exercise require to lose Weight.

It can be very difficult for a person to stick to a conventional diet and exercise plan.

We are going to tell you some effective ways to reduce your weight, as well as to prevent weight gain in the future.

Based on Science, there are 11 ways to lose weight without diet and exercise.

1. Have Plenty of Protein in your food

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Protein has powerful effects on appetite. It can increase the feeling of richness, reduce hunger and help you eat fewer calories .

This happens because protein affects several hormones that play a role in hunger and richness

Studies have been made and entirely  found that if a person is increasing protein intake from 15% to 30% of calories helped him/her eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything or without following proper diet or exercising.

If you are currently having a grain based breakfast then you must have to consider switching to a protein-rich option, such as oats, eggs, brown bread etc.

It was also observed that the person who is overweight or obese who had eaten eggs in his/her breakfast had eaten fewer calories at his/her lunch as compared to the the persons who had eaten grain based breakfast.

Hence, protein based breakfast persons ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein based foods includes chicken breasts, fish Greek yogurt, lentils, almonds and guinoa.
Adding up of protein to your diet has been shown a  cause which automatically leads to the  weight loss that though of without exercise or  calorie intake restriction.

2. Chew your food Thoroughly and Slowly

It is believed that our brain needs time to process that we have had enough to eat.

If a person is chewing his/her food better makes him/her  eat more slowly, which is directly related to the decrease in the food in take, smaller portions and increased richness and How quickly a person is finishing his/her meals  also affect his/her weight.

Hence, it is scientifically proven that the persons who eat their meals faster are likely to gain more weight as when compared to the slower ones.

In order to get in a habit of eating slower, start counting the how many times you chew a bit and it it is also believed that the persons who are in habit of eating faster are like to be obese.

Note: Eating your meals slowly should definitely help you to feel  more richness with fewer calories. It is one of the simplest easy way to lose weight and prevent weight gain.

3. Eating Fiber Rich Foods

Eating fiber rich foods may increase satiety, helping you feel richer for longer.

It is scientifically proved that there is a special type of fibre which helps in weight loss i.e.  viscous fiber Viscous Fiber increases richness and reduces food intake.

When Viscous fiber comes into contact with the water it becomes a gel. When the viscous fiber comes in contact with the water, the gel formed increases the time to absorb nutrients and vitamins  and slows down the emptying of the stomach.

Viscous fiber is only found in plant foods. Viscous fiber is mainly found in Brussels sprouts,beans, oat cererals, Brussels sprouts,oranges, flax seeds and asparagus.

Although there is a weight loss supplement available in market is called glucomannan which is also very high in viscous fiber.

Note:- Viscous fiber forms gel which slows the digestion power of the body so that you no longer feel hungry and it is particularly helpful in reducing appetite and food intake.

4. Always Use Smaller Plates For Unhealthy Foods


The typical food plate is larger today than it was a few decades ago.

This is unfortunate, since using a smaller plate may help you eat less by making portions look larger.

At the same time, a bigger plate can make a serving look smaller, causing you to add more food

You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.

Notes:- As bigger plates let you think that you are eating too much simultaneously, smaller plates can trick your brain into thinking you’re eating more than you actually are. Hence,it is kind of a trick to consume unhealthy foods from smaller plates, causing you to eat less.

5. Always Store Unhealthy Foods Out of Your Sight


When you are storing unhealthy foods in your sight where you can see them may increase hunger and cravings that leads you to eat more.

It is believed by the researchers that if high-calorie foods are more visible in the house, the residents are more likely to weigh more as compared to people who keep only a bowl of fruit visible

Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.

On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge.

This is also linked to weight gain.

 Note:- . It is always better to keep healthy foods, like fruits, visible. If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is also linked to increased weight and obesity.

6. Drink More Water Regularly


Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

It is found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories.

A Survey upon this is done and found that the participants who drank water before a meal lost 44% more weight  over a 12-week period as compared to those who did not.

If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.

Note:- Replacing a sugary drink with water is particularly beneficial.Drinking water before meals will definitely help you eat fewer calories.

7. One Should Sleep Well and Always Avoid Stress


When it comes to health, stress and sleep are often neglected. But in fact, both can have powerful effects on your appetite and weight.

A lack of sleep helps in disrupting the appetite-regulating hormones leptin and ghrelin. When the person is stressed, there is another hormone called cortisol becomes elevated.

When the above mentioned hormones are disturbed or disrupted, they will lead to help you increase your hunger and cravings for unhealthy food, that will certainly lead to the higher calorie intake.

What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

Note:- Poor sleep and excess stress may disrupt the levels of several important appetite-regulating hormones that leads you to eat more and pack up on your weight.

8. Serve Yourself Smaller Portions/Starters.

It has been found that the people increase the size of dinner starter to double increased calorie intake by 30%.

Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.

Serving Larger portions always encourage people to eat more, and which certainly leads to an increase in weight gain and obesity.

Note:- Having Larger portion sizes been linked to the obesity epidemic, and may encourage both children and adults to eat more food.

9. Eat Without Electronic Distractions


When people pay attention to what they they are eating that definitely helps them to eat fewer calories.

People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating and in turn result into high calorie intake that adds up to increase in their weight.

It is studied that that people who were distracted at a meal ate about 10% more in that sitting

However, not paying attention during a meal actually has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than people who were not distracted.

If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long-term.

Note:- People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

10. Eliminate Sugary Drinks

Added sugar is the single worst ingredient in the diet today.

Sugary beverages, like soda, cold drinks have been associated with an increased risk of many diseases.

It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does.

The person should replace soda with fruit juice as fruit juice can contain more sugar as compared with the soda.

The person should drink healthy beverages which means people can include water, green tea or  coffee.

Note:- The brain doesn’t register liquid calories like it register for solid foods and leads you to eat more. Sugary drinks have direct effect on your weight and many diseases.

11. Try to Serve Unhealthy Food on Red Plates


Some people may find it  weird but it is scientifically proven that people having unhealthy food on red plates are likely to eat less as compared to the people who eat on different coloured plate.

The explanation may be that as red colour symbolizes with the signal stop and different signs or warnings made by human being.

Note:- As the red colour symbolizes a stop reaction, simultaneously red plates will definately help you eat less unhealthy snack foods.

Start the one tip for a experiment and when you find that it works then move on to the another tip.

More About Weight Gainers

 Does  Whey Protein is only used for cutting out muscles from your body ?

Whey protein is basically preferable for both the purposes either for bulking and cutiing out muscles from your body. When a person wants to gain weight or bulking up and muscles too, they usually prefer the combination of both the mass gainers and whey protein but for those people who gains weight easily like some are mesomorphs and endomorphs, they usually use only whey protein to build muscles because of the fear that they don’t want to get unwanted calories while cutting down the muscles from their body.

 Is it suitable that person doesn’t work out and just take protein/mass gainer? Will one grow/bulk up?

The purpose of protein is to aid muscle recovery and repair muscle tissues so that the muscles can grow bigger and stronger. If one does not work out, then there is no need for recovery. Since his body does not store protein, it will just be a waste of money. If he takes mass gainer without exercising, there is a chance that his daily caloric input is more than his output, and he might gain fat instead of muscle and he is just wasting money buying supplements.

Could person take too much protein?

If one have any liver or kidney problems, or family history, please check with a medical practitioner first. The body will generally consume the protein it needs and excrete remaining nitrogen in urine, after that the protein has been broken down. This is why it is important to have healthy liver and kidney functions. If one is taking a high protein diet from supplements and diet, just make sure he is drinking plenty of water.

What Are the Negative Effects of Weight Gainers?


When you’re working hard to build muscles, you may be attracted by the nutritional supplements  that promotes to help you reaching that goal. Meanwhile, There’s nothing wrong with taking weight gainer supplements, they usually work for some peoples not for everyone and there are potential side effects related with it that you can say unwanted fat gain, allergic reactions and interactions with medications. SO, before adding up the weight gainers to your diet routine, please consult your doctor about the facts and harshness that can occur to your body.


What Are Weight Gainers?

Weight gainers are generally defined by the high-calorie supplements that promotes to help you pack on the muscle. They usually contains a various amounts  of  protein, carbohydrates and fat, plus vitamins, minerals, individual amino acids and other supplements such as creatine. According to the thesis, one serving of a weight gainer supplement can have from 320 calories to more than 1,000 calories and from 16 grams to more than 60 grams of protein. Generally, Weight gainers are mixed with water or milk and  is always consumed before or after a workout.

What does one understand by Unhealthy Weight Gain With Weight Gainers?

Well, when you’re trying to build muscles, your body need more calories which should be included into your diet. A high-calorie diet always promote weight gain ranges from 2,200 to 3,200 calories a day, depending upon the age and gender. Sometimes, weight gainer supplement can help, if you are having a hard time to meet those calories needed by your body. Depending upon the age and gendor, if your body doesnot need much calories aqnd you are having mucvh calories then, you will gain fat and not a muscle.

Allergic Reaction

Weight gainers are a potential source of soya or milk — which are two of the most common food allergens. Plus, these supplements also contain a variety of other nutrients and herbal supplements, which may potentially can cause an allergic reaction. It is believed that there is a small risk or possibility that person can haqve allergic reaction, so if anyone experiences experience hives, itchiness or a stomach upset when having weight gainers, he or she should instantly stop having the weight gainers in diet and consult the doctor.

Negative Effects of Creatine in Weight Gainers

Creatine is a supplement that is usually taken by the athletes to help improve their performance and build muscle. Certainly, there are some health concerns that exist with this added supplement. It is always warned by several medical units that produces creatine that high doses of creatine may cause damage to person kidneys, and the effects may be compounded if you’re taking medication that may also potentially harm kidneys such as cyclosporine, ibuprofen, naproxen or tobramycin. Creatine may also cause dehydration if you’re not drinking enough water on warmer days.

So, it is better to consult your doctor before including creatine in your diet.

Guide for Mass Gainers & Proteins

  1. What is the difference between protein and mass gainer? 

Basically when we talk about the difference between mass gainers and whey protein, you will get shocked to know that Mass gainers are also protein too. As we are providing the difference between these two, the basic fact is that mass gainers normally provides only 22 to 35% of protein where as Protein powder which tends to supply  more than 60% proteins. Protein is the pure form of proteins but when we talk about the mass gainers, they actually provides you with the amount of calories as compare with the regular protein. Mass gainers contains a larger amounts of carbohydrates and fats to boost your calorie intake and these in combined form whenever used helps you for the muscle recovery & muscle growth. Good mass gainers contain non sugar complex carbohydrates for prolonged energy supply.

So while buying a mass gainer for you just keep one thing in your mind, always check that whether it contains non sugars or not.

  1. What would suit any one if one wants to build muscles?

For a beginner if he/she wants to agin weight that to with the muscles or someone who doesn’t gain weight easily and want to build a significant amount of muscle mass, then probably mass gainer would be suitable for him/her and right amount of diet is also preferable with the mass gainers as it will boost up your food habit and one has to keep tracking of his diet whether having proper diet or not.

When we talk about the persons who only to have slow gains with controlled body fat percentage, he/she must have to intake protein only and it will be sufficient for him/her with the controlled body fat.

In other words, when person using both mass gainers and protein that will entirely boost up your diet and with a controlled form of muscles.

  1. What if one wants to lose fat? Does one still need protein?

If someone has already built sufficient muscle mass and ready to cut fat, then whey protein would be suitable because his body still needs to hang on to the muscles one have already built. In order to loose fat, it is always recommended to run and do maximum cardio exercises with the weight lifting and for prevention of loosing those inbuilt muscles having fat, one must intake a good quality of protein. This is important so that after one have lost the unwanted fat; there will still be muscle definition showing in the entire body.

Doubling of workout for more results

When you are talking about your workouts, one should be like little is good and more must be better. But the truth is that when you are shortening period of time of your workout, you can add up more and double your workouts for making your progress to reach heights.

Two-a-days, where you are training twice in one day which was used by everyone from Arnold Schwarzenegger to high school football teams when there goal is to get in the shape very fast. Since, this applies to not every person as for adopting this schedule, one must be disciplined and have time like if you are a college going student and have a splendid amount of time or you are a working person with three free nights a week, you can gain muscle while burning fat at an astounding rate.

By adopting this schedule, you will train your whole body in both sessions, focusing on moves for the bigger muscles in the morning and doing more isolation exercises for smaller areas that includes the arms, calves, and neck in the afternoon/early evening. The first workout will be done by using heavier weights to maximize muscle and strength gains but about  the second workout that should be a lighter session whose main purpose is to just flush blood into the muscles certainly playing as  an essential role in your recovery.

Naturally, because you are training twice as much as you do earlier, you will have to eat more food and get more rest. One should follow the diet accurately as if u don’t, this will lead to your muscle failure. One should have one gram of protein per pound of body weight each day because this is a two-a-day meal and you are training more,  so we conclude that  one-gram recommendation is OK and two to three grams of carbs per pound. One should know that at least 20% of your diet should come from healthy, unsaturated fats. One should be always sure to drink a protein and carb shake immediately after both workouts and should try to drink water as much as you can throughout the day.

Now, mostly people afraid of gaining fat during this program, but one should know that the intensity of the training they are doing, nearly every calorie they eat directly goes to your muscles, so you’ll lose fat while bulking up. Nevertheless, people have the option of doing some cardio if they like. If you can, take a nap some time between the workouts and force yourself to get eight to nine hours of sleep a night.

Note: Most important thing to keep in your mind is that since your body needs the time to recover, don’t ever follow this program for more than four weeks, else this will certainly affects your strength and health as well.

Directions to perform double exercise:-

You will be training only  three days per week (Day I, Day II, and Day III,) resting at least a day between each session. Each day should be divided by morning (AM) and afternoon/evening (PM) workout, which should be separated by six to eight hours. One thing to be keep in mind that  your workout should be of more than 45 minutes.

Perform the exercise pairs  as alternating sets and always taking required time of rest in each and every set. So you will do one set of some exercise, then rest and then perform, then some another type of exercise then rest again and should always repeat for all the prescribed sets. About the remaining exercises, they should be performed as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

One Should always uses the heaviest weight which allows you to complete all the prescribed repetitions for a given set.

Doubts about pumping & shrinkage of muscles

We just started our  training routine and after two workouts our arms i.e. triceps & biceps grew 1/4 inch. It if found that  when people  went to the gym in the morning and when they get back to home, then 12 hours late, when they measure their  arms and they found that their arm has got  shrunk by 1/8th of an inch.

We all know that muscles grow when we rest and sleep. But here a question arises is that will the gain return back in the coming morning? Or it is assumed that  shrinkage is a sign of possible over training?

There is always a different thing that depends on various parameters or condition that will be explained below:-

Explaining the things that can affect the size and makeup of our muscles:-

  • One and the simple thing is that what you eat. When you are eating carbohydrates in your post workout that will certainly help you to increase the size of the muscles for a time. Also, When there is a more fat in your muscle tissue that directly adds to the bulk. When you started burning that fat, your muscle appears to shrink and though the strength remains unaffected.
  • Second and the important thing is that how you are training. When you are working out for a longer period of time that will eventually makes your muscles that are smaller in size. There is also another thing that differentiate is that how you are lifting the weight can affect the size and strength of the particular muscle that you are training.
  • Third thing is Stress. Stress is catabolic and too much stress for a long period of time will in turn leads to over-training and loss of a muscle.
  • The last thing is that you are not training each and every part of your body or you are not using the particular muscle for a long period i.e. can be of weeks or months. The part of the body that you are not using became as a waste and there is a fact that there can be a degeneration of cells of that particular area.
  • You likely experienced ‘The Pump’ – i.e. a temporary swelling of a well-used muscle due to additional of the blood-flow. A pump can only be last for several hours, but when 12 hours has passed since you have worked out, your pump fades away.

So, all are suggested to be normal as there are always a small changes in your muscles size.

About the reason of legs pain after legs workout

Why legs pain mostly after legs workout?

It is very common to see that people experiances muscle pain for three days after working out his or her legs, here it concluded that he or she might be suffering from delayed-onset muscle soreness. According to the Delayed- onset muscle soreness, this type of condition does not occur immediately after a workout but you can fell the pain in nearly about 24 to 48 hours after your exercise and the discomfort or this can be last for up to one week. In the case soreness continues and does not respond to treatment methods, contact your doctor. You must have sustained an injury during your workout.

What are the causes of the legs soreness?

According to the American Council on Exercise, there is a tiny tears that occurs in the muscle fibers is the main cause of the soreness.When you changes your exercise routine most often causes delayed-onset muscle soreness. It can occur most commonly, if you have increased the amount of weight you are using in your legs workout or you can say that you have increased the no. of repetitions you are doing earlier.

What is Eccentric Contractions?

Eccebtric contractions during a workout is associated with the muscle soreness in your legs several days after a leg exercise. Eccentric contractions occurs when your muscle is activated and you have forced your muscles to lengthen due to a high external load or weights. When you are forcing your muscles with the hight external load or weight then your muscle tension is very high. When you do an active workout or workout regularly or performs exercises that involves your quads, such as walking on hilly terrain, the muscle group undergoes eccentric contractions with each step. But,When your quads are not used to doing this daily activity or not in use, when you workout, your quads are used and that in turn lead to muscle fibers become damaged and you will be left with stiff and sore days later and hence surely it will take time for repairing fo the fibers.

What is the Treatment for legs soreness?

Anti-inflammatory drugs seem to be the most helpful to get rid of soreness after a workout.One should have either ibuprofen or acetaminophen as needed to get relieve from the discomfort in your legs. For reduction of legs soreness, you can also apply ice to the legs by putting ice in the ice pack and leave on for 15-minute intervals throughout the day.

What are the Considerations for legs soreness?

The person must avoid exercisng his or her legs for at least one to two days after symptoms appear, when you are experiencing soreness in your legs. Rather than you want to exercise then train other poarts oif the body in mean while your legs muscle will heal. Once you again do begin working out your legs, just keep in your mind that start with the normal weight that can you do and gradually increase the intensity of your workout over a one to two week period that will not make your legs sore.

Exercise 3(Group-A) Dumbbell Single-leg Deadlift

Rest to be taken: 60 sec.

How to perform the dumbbell single-leg deadlift

Answer to the above question is that The person whose so ever he or she is should hold a dumbbell with one hand and stand on the opposite leg. While performing the exercise the person whose so ever he or she is should keeping his or her lower back arched means straight and bend forward at the hips as far as you can and then extend or force your hips to come back up but while doing this don’t jerk, come back slowly and slowly in the position you started. Complete all your reps on one side and then switch to the side.

Exercise 3(Group-B) Dumbbell Biceps Curl

Rest to be taken: 60 sec.

How to perform the dumbbell biceps curl?

Answer to the above question is that The person whose so ever he or she is should hold a dumbbell in each hand and allowing his or her upper arms against his or her sides and then curl the weights up to shoulder level and slowly slowly maling the dumbbells to come down into the starting position. The posture for performing the exercise should be accurate for better results and good shape of the biceps and if you are hitting or curling up the dumbbells right to the end limit that you can curl then you must de definitely hitting the dumbbell biceps curl exercise as a perfectionist.

Exercise 3(Group-C) Plank

Rest to be taken: 60 sec.

How to perform the plank exercise?

Answer to the above question is that The person whose so ever he or she is should get on the floor just in the people are in the push-ups position and then the person whose so ever he or she is should make to allow his or her body to lower his or her weight onto his or her forearms. While performing ht eplabk exercise, one should brace or tighten his or her abs and then by holding the position for 60 to1 minutes 20 second or as long as as person can hold into the position keeping the body completely straight.


Exercise 4. Stationary Bike

The person whose so ever he or she is should perform the stationary bike exercise by pedaling at a moderately hard pace or at a higher speed atleast speed should be 35-40 and do the same for 12–20 minutes at least.

Exercises for beginners(Day 2)

Day 2

Exercise 1(Group-A) Dumbbell Romanian Deadlift

Rest to be taken: 60 sec.

How to perform the Dummbell Romanian Deadlift exercise?

Answer to the above question is that The person whose so ever he or she is should hold a dumbbell in each of his or her hand with the weights against his or her thighs. The person should make to allow his or her hips towards back and lower his or her torso or you can say that the trunk of the human body, then allowing his or her knees to bend as needed, until he/she feels that his or her lower back is beginning to lose its arch and to come back to the position, the person should squeeze his or her glutes and hamstrings.

Exercise 1(Group-B) One-arm Dumbbell Row

Rest to be taken: 60 sec.

How to perform the one-arm dumbbell row exercise?

Answer to the above question is that The person whose so ever he or she is should grab a dumbbell in one hand, and rest the other hand and knee on a bench. Then, one should let his or her arm hang straight down. The person should always keep in your mind that the person should keep his or her lower back in its natural arch, row the weight until it touches your side. All reps must be performed with one arm first, and then switch arms and repeat the activity.


Exercise 2(Group-A) Straight-leg Glute Bridge

Rest to be taken: 60 sec.

How to perform the straight-leg glute bridge exercise?

Answer to the above question is that The person whose so ever he or she is should lie on his or her back on the floor and allow to make his or her heels rest on a bench or chair. Always brace or tighten your abs and push onto your heels to raise your hips off the floor until your body keeps to maintain in a straight line.


Exercise 2(Group-B) Lat Pull-down

Rest to be taken: 60 sec.

How to perform the lat pull-down exercise?

Answer to the above question is that The person whose so ever he or she is should sit at a lat pulldown station and hold the bar in the form of the width of the outside shoulders grip and then making to pull the bar down to his or her collarbone means to the pair of bones joining the breastbone to the shoulder blades.

Exercises for beginner (Day 1)

Exercise 2(Group – B) Standing Dumbbell Shoulder Press

Rest to be taken: 60 sec.

How to perform the Standing Dumbbell Shoulder Press exercise?

Answer to the above question is that The person whose so ever he/she is should hold a dumbbell in each of his or her hand and then, Brace or tighten his or her abs and press the weights straight overhead or raise the dumbbells at shoulder leveland then return back to the starting position where he or she started. The movement is like raising the dumbbells straight upwards far to the shoulders and then coming back or lowering back the dumbbells near to the shoulders.

Exercise 3(Group – A) Bulgarian Split Squat

Rest to be taken: 30 sec.

How to perform the Bulgarian Split Squat exercise?

Answer to the above question is that The person whose so ever he/she is should rest the top of one foot behind his or her on a bench or chair or table and then lower himself or herself using her or his support leg until his/her rear knee nearly touches the floor.

Exercise 3(Group-B) Dip

Rest to be taken: 30 sec.

How to perform the dips exercise?

Answer to the above question is that The person whose so ever he or she is should grab onto the parallel bars of a dip station and made to allow to lower his or her body until his or her upper arms became parallel to the floor. If the person is unable to perform dips, then he or she must try to do a lying triceps extension with an EZ-curl bar.

Exercise 3(Group-C) Russian Twist

Rest to be taken: 60 sec.

How to perform the Russian Twist exercise?

Answer to the above question is that The person whose so ever he or she is should sit on the floor with a dumbbell or weight plate in both the hands and should recline or lie back in a relaxed position with the back supported, his or her torso means trunk of the human body to a 45-degree angle while the persons arms should be holded out straight and twist as far as he/she can in one direction and then to the other side as well repeating the same posture. One must to do exercise in the manner like firstly tilting your body towards right with an angle of 45 degree and then tilt towards left side with the same angle.

Exercise 4) Stationary Bike

How to perform the Stationary Bike?

The Person must pedal at a moderately hard pace or high speed for about 12–20 minutes.


Frequency: The person whose so ever he/she is should perform the two workouts means like Day 1 and 2 once per week, resting at least a day between each exercise.

Time Required: 35 min

How to Do It: The person should always perform the exercises marked with letters as a group. Do one set of A then take rest, then one set of B, then take a rest but keep in your mind that some groups have an exercise C also, and repeat until all the sets are complete. Then go on to the next group. There is compulsary that you have to perform three sets of 8–10 reps for each exercise, if you want to build up your strength, stamina as no doubt muscles even.

After 1 Month: When after working out for a month, going to the gym and working out has become your daliy part of your routine and you look forward to it. If this has not happened yet, continue to at least show up at the gym even if you don’t have the desire to go through with the workouts just go to the gym, walk in, see what everyone is doing and how they are doing until the habit sticks and you start going to the gym everyday. One should remember that when you continue adding healthy meals to your diet you should be at two per day by now if your are going regularly, it just simply means is that when you are going to the gym regularly and one month has passed and surely you will have added two healthy meals into your diet twice a day.

Day 1

1(Group-A) Dumbbell Squat

Rest to be taken: 30 sec.

How to perform Dumbbel Squat?

Answer is that The person whose so ever he/she is should hold a dumbbell in each hand and stand with your feet according to the width of his/her shoulder. Squat down as low as you can while keeping an arch in your lower back always.


1(Group-B) Push-Up

Rest to be taken: 60 sec.

How to perform Push-up?

Answer is that The person whose so ever he/she is should place his/her hands on the floor outside the width of the shoulder and tighten his/her abs. When performing one should Keep his/her body straight, lower herrself/himself until his/her chest is about an inch off the floor and then come back to the starting position then repeat.

2(Group-A) Dumbbell Reverse Lunge

Rest to be taken: 30 sec.

How to perform Dumbbell Reverse Lunge?

Answer is that The person whose so ever he/she is should hold a dumbbell in each hand and step back with one leg backwards and he/she should lower his/her body until his/her rear knee nearly touches the floor and his/herr front thigh is parallel to the floor.