Easy GUIDELINES AND MOTIVATION for fitness

Friday, 17 May 2019

Too Lazy to go to gym? No need to stress out,I got a solution for you all!



Exercise is an integral part of a healthy life. In order to be fit and healthy, it's very important to work out on daily basis.but in today’s generation there is a tendency to procrastinate in working out, and the majority of population avoids doing it especially young adults.

So, thinking about all of this I have this great alternative for exercise.what if instead of going to the gym daily, one should avail this thing by doing sports and other workout games that can be used as an alternative to gym.i mean think about it. it's a great deal to relieve one's stress, anxiety and brain exercise.what if people start playing sports on a daily basis.one of the main sports that can be played is football, basketball, table tennis and badminton.i would personally recommend football, cause its one of the favorite sport among young adults. the most interesting thing about it now is that its been played not only by boys but girls too.there is this vast amount of diversity and awareness among young people.

They know how to find ways to utilize their energy and get fit without going to gym.they found good and healthy ways to workout.cause to be honest, utilizing your energy in something helpful and beneficial is very important.
There are many benefits of playing football such as it improves your aerobic capacity,
improves cardiovascular health, burn your lower body fat and improve muscle tone, increase bone strength and increases cognitive brain function. Today many youngsters are facing these problems and they are unaware of the solution.

Concluding it up, stop procrastinating your health problems and start utilizing your energy in something good.that you will not regret it in the future. cause healthy living is a healthy future.


Thursday, 16 May 2019

ABDULLAH SHEIKH: A TRUE MOTIVATION!!

The main motive of this blog is to motivate you guys to adopt a healthy life style and become fit. That is the reason as to why i am writing life stories of people who were just like us but there hard work and dedication have given them results. Today i am going to tell you about a person who had started just like many of you people. He is now a very well known personality. I am talking about none other than Abdullah Sheikh.
Abdullah sheikh is a very well known trainer in Islamabad. He have been in this fitness field since 8 years. According to my point of view he is the transformation king. It is because he have done many transformation in his life from fat to fit, from a skinny guy to a muscle man. His body type is ENDOMORPH. In this type of body it is hard to lose fat but easy to gain weight. 

The real purpose is to tell you guys that he was not always like that. He also had many difficulties and hurdles in his life. He was very fat and his friends use to call him fatty. Then one day he decided now or never. After that he started working out not one time but two times a day. He was so dedicated that he used to  bring gym clothes to the university and whenever he gets some time he used to do cardio. Back in 2016 in the Ramadan month, he did not stopped working out. He used to workout two times also in Ramadan, one before iftar and one after iftar. And not only that he also used to do cardio in the night. Just look at the dedication level of this guy. when you are doing so much hard work and are dedicated that much then Allah is also with you and you will get the result indeed. He got the desired result and he lost 17 kg in just 2 months.


And his journey started after that. After his engineering degree he decided to turn his passion into profession. He also competed in Mr. Islamabad 2019 , where he secured 2nd position and was the winner of his class. He said it was a very good learning experience for him. He is also a fitness model and also have several projects coming soon. His goal is to start Mission Pakistan fit, where he want to educate each and every person about health and its benefits, that is where we are lacking. He also want to be a fitness Icon of Pakistan fitness industry.
Abdullah Sheikh is also a personal trainer. He have a Facebook and Instagram  page named " Abdullah Sheikh Fitness " he have many online worldwide clients as well. He is very dedicated towards his clients because he loves to transform people. He also have very reasonable charges which everyone can afford. 

His message for young bodybuilders is not to choose shortcuts because bodybuilding is not about shortcuts. It requires a lot of of patience, hard work and sacrifices. It is not an overnight success.
So my main purpose to tell you this life story of Abdullah Sheikh is that nothing is impossible to achieve until and unless you have the right direction and to give what it takes. And after that you will get the desired results.

Also, proceed to our next blog where we have featured Farhan Shah and covered his journey of being a fitness enthusiast.











Tuesday, 14 May 2019

FOOD SUPPLEMENTS


Whey protein
This blog is going to be about food supplements also known as protein shakes. So firstly i am going to talk  about the MYTHS in the market that if you take protein shake then your kidney will be destroyed and it is not good for health. And in my personal experience i have seen some people saying that you can die if you take protein shake. This is not a joke like seriously i have seen people saying that. So now let me first explain that what are protein shakes and what are the things that a protein shake contain. Most of you guys know about WHEY protein . It is the most common used protein Pakistan. It contain protein, carbohydrates, fats and aminos in raw form. And when you drink it it absorbs immediately in your body. Which helps your body to grow. Whey protein is the protein fraction of whey which is liquid that separates from milk during cheese production.


Three main types of whey protein powder.
1. Concentrate ( WPC )
2.  Isolate ( WPI )
3.  Hydrolysate ( WPH )


For people who are new to it and want to take some protein then i would recommend them whey protein Concentrate. For the people who are not new to this and wants to add some extra calories in their diet. They should go for Serious Mass. It is because it contain more calories which will help you in gaining mass. As a dietary supplements, whey protein is widely popular among bodybuilders, athletes and others who want additional protein in their diet. But when you take it you have to drinks alot of water almost 3 to 4 liters in a day. Because it is very necessary. And you have to exert that energy in the workout also. Because if you do not exert it then you will not get the desired results. Otherwise it is okay to take protein shakes and do not believe in those rumors. whenever you buy these products just discuss it with some person who have used it already. Because he or she can give you some good advise.

Homage to FARHAN SHAH AKA BEAST!!


We all people make excuses when we do not get the result we want. And i thinks it is quite natural. But the main reason behind it is that we do not give the enough sacrifices to get the desired result. We do not do the things that are necessary. We do not overcome our weaknesses and in the end we make lame excuses like i do not have those genetics or whatever. So today i am going to talk about a person who have started this journey of bodybuilding like most of us. But now he is a very well known Bodybuilder and also a trainer in GRIT FIT STUDIO in f-11. I am talking about farhan " THE BEAST" shah. 
  




This guy is a real BEAST in this field. Farhan has been training for almost 10 years now. I have to tell you this because of some people may not think that this is a overnight success. He also participated in Mr Islamabad 2019 bodybuilding competition in which he secured 3rd position. I know farhan personally from 3 to 4 years and he has been changed from last 3 years. He is fully focused on his career and training hard everyday. His mentor is Zahid khan who is also a very wonderful person. Farhan has been consistent from last 10 years and did everything that needed to do. He also had several injuries but that did not stopped him from achieving his dream. He did not care about the things like the genetics. 

The picture below is the answer to people that you can achieve anything with hard work and consistency. This is his 10 year transformation. He is an example for every person to stay fit and neglect the excuses. If you want to meet him. You can go to Grit Fit studio which is located in F-11 markaz.






Sunday, 12 May 2019

Aerobics class for women


Exercise, it’s the solution for almost every problem.in order to live a healthy and energetic life its very important to exercise your body, as well as your mind.exercising, has 2 sides. what a person doesn’t realize while doing exercise it not only have a good effect on the body but on the mind too. when we utilize our body in exercising,  it has a relieving effect on mind too.

Doing workout 5 times a week is very important. working out is a great way to reinforce your brain.its a great food to your brain only men’s brain needs food women should also think about it. Working out on a daily basis have a positive and easing effect on your mind and body. you see, exercise is the best way to realize your anxiety and frustrations.thats why almost every doctor suggest working out or running as a solution to many of the problems.

Housewives who are always busy in setting up the routine of their husband and children’s and forget to give time to themselves, at the time comes they become frustrated and stressed because they are not giving time to their health. There are many aerobics classes especially for women and girls for weight loss or weight gain and if you are satisfied with your body then its good for your mental peace. #fitness #peace

I personally experienced this in my summer vacations when I went home from the hostel, my life became boring and I had nothing to do in vacations. my friends suggested me to join aerobics classes and that helped me in losing weight, gives me mental rest and utilizing my time in productive activity.

Wrapping it up with simple advice, that if you have time to watch movies and use social media then why not utilize that time for your health. And remember that don’t take exercise as a burden, try to enjoy it. #mentalhealth #stress
 


Saturday, 11 May 2019

TO-DO LIST for the month of RAMADAN!

Ramadan Kareem
Fasting changes your diet routine as meals are limited to the morning and evening which causes the body’s metabolism to slow down. Some may experience discomfort during the day.Meals with adequate nutrients can help maintain good health. 

In order to enjoy a healthy and a safe fast, consider the following:
Divide your food into three meals. Sehri is the morning meal when the fast starts, iftar is the evening snack when the fast is broken and then dinner.

Include complex carbohydrate foods rich in fiber, such as those found in grains and seeds. For example, whole wheat (roti), brown rice, daal, beans, fruits and vegetables should be eaten, particularly during sehri. Fiber-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. Fasting during the day can also increase the level of stomach acid which results in feelings of pain or discomfort. High-fiber foods during dinner can help neutralize this acid and alleviate pain. (Remember to increase fluids with fiber intake to prevent excessive gas).
dates
During iftar, dates and juice are traditionally consumed. Include 3 dates and 120 ml of juice to normalize possible low sugar and deliver the much-needed hydration along with “instant” energy. 

Avoid frying food, and if you really need to fry it, use very little quantity of cooking oil. Choose lower fat and lean cuts of meat. Before cooking, skin chicken and remove any visible fat.

Eat slowly and chew food well. Because you have not eaten throughout the day, you would want to eat large quantity of food in a small amount of time. You need to remember that it takes only 20 minutes for your stomach to signal your brain that you are full, so put small proportions of food on your plate first.


Walking at least half an hour everyday is a perfect routine activity. It will help your metabolism as well as keep your mind stay clear. However, walking right after a big meal isn't a good idea because blood needs to move to your digestive system rather than to your muscles. Wait an hour or so, after a heavy meal,before indulging in any exhausting activities. Best to keep your meals light.


fresh organic vegetable and fruit juices

Drink as much fluid (preferably water) as possible. It is advisable to consume at least 6 to 8 glasses between iftar and bedtime so that your body may adjust fluid levels in time for the next day.

KETO CAN BE A MESS TOO!!

keto dietWe’ve all been there. This popular fad diet has made its way into our fitness goals at some point or another. And if you haven’t tried it yet, don’t!

Let’s talk about the basics of the keto diet.


The rules:
You cut down your carbohydrate intake to 50-100 grams/day by excluding refined sugar, pastas, rice and surgery fruits and vegetables from your diet. Instead, you fill up your plate with fat and proteins.


The mechanism:
Your liver stores some 50 grams of carbohydrates in the form of glycogen and your muscles holds onto some more. When you exclude carbohydrates from your diet, your body is forced to first utilize the glycogen stored in your liver and then muscles to obtain glucose aka energy.

Once you’ve depleted your glycogen stores, your body will start using the stored fats to get energy by way of gluconeogenesis. This way, you will slowly begin sloughing off that fat!

But there’s a catch. Our brain, the most vital organ of our body, relies solely on glucose for energy. And it needs it fast!
Getting glucose from carbohydrates is a relatively fast process, whereas getting it from fats takes time. Thereby, you end up depriving your brain of its energy source!
healthy choicesThis slows downs your concentration, makes your grumpy and tired among other things.

Moreover, when you replace carbohydrates for fats, you take in increasingly greater quantities of triglycerides. This can raise your body cholesterol levels, and increase your risk for developing cardiovascular diseases.

So while the keto diet may seem like an easy way to get a summer bod, it’s benefits outweighs its risks. The verdict? It’s better if you stay away from fad diets

How WATER can benefit in your Weight Loss Journey



Whether you’ve got stones to go, or a just a few pounds. Whether you’re trying to fit into that wedding dress, or look good for your first day at work, we all struggle with those pesky inches that refuse to come off.

But the good news is, there’s an easy way to trim your waistline without any diet or exercise. How? By drinking water.

water weight lossFirstly, if you drink a glass of water 15 minutes before a meal, it will fill you up, and you won’t end up eating as much!

Secondly, when you drink water, you let your body know it’s getting sufficient quantities of water, so it doesn’t need to hold onto this molecule in what we call “water retention”, which results in bloating. So, you avoid holding onto extra fluid.

Thirdly, water has zero calories. Hence, replacing any other drink with water, means you’ll be cutting out on extra calories.

Water is the holy grail of health. No wonder NASA looks for water on other planets to find out whether life can exist on it! So, add this refreshing drink to your diet, and see the wonders for yourself!

EASIEST WAYS ON HOW TO STAY HEALTHY


healthy lifestyle
1) First and foremost rule to staying healthy is a hearty breakfast. Followed up by lunch and then dinner. Most people think that by skipping meals all together, they'll lose more weight and remain healthy. In reality, all that results in is poor metabolism and an unhealthy body. For you to remain fit and healthy, 3 meals a day are very crucial.

2) Next up, is something not many people are a fan of. Yes, exercise. If not everyday, three times a week should be enough to keep you healthy and fit. As much as people dread it, cardio is the easiest and the most efficient way to get to your goal of staying healthy and maintaining your stamina.

3)Many people would have probably heard of the phrase " healthy mind, healthy body". As cliche as it may sound, it does play a very important role on our lives. Anxiety and stress have a tremendous impact on our body. Mental stress leads to one feeling drowsy and lethargic. Feeling drained without even doing any physical activity are one of the many results of not being psychologically content. Give yourself a break every now and then.

4)You are what you eat. What goes inside of your system holds the utmost importance in maintaining a healthy lifestyle / body. Limit the oily and greasy food to just one day a week or maybe even two. Going on a strict diet with zero carbs at all does you more damage than good. It is never beneficial for you to totally cut off all sources of fatty foods because your body needs fat to burn excess fat.



Sometimes even resting or reading a good book may result in a healthier you. Don't have to be hard on yourself.

Thursday, 9 May 2019

DIET PLAN FOR RAMADAN KAREEM



sehri


This blog is going to be about the diet plan which you guys can follow in Ramadan. As the Holly month of Ramadan is upon us. The most common problem that we face is what to eat at what time and how many meals to take. So if you read this blog until the end I am pretty sure that this will solve all of your problems and you will not regret it. Then you will have no excuse either.

 So during iftaar:
1. 3 dates                                                           
2. plenty of water
3. A glass of protein shake
4. some fruits.


I am recommending protein shake because it is easily digestible. It also makes your metabolism work fast. After that you go for Maghreb prayer. When you come back from prayer you have to eat a solid meal. In this meal you can take what is available from the below.
1.white rice                                                         
2. sweet potatoes
3. chicken breast
4. fish
5. egg whites with yolk
6. vegetables

healthy dietYou can eat any of these things which are available and a with a moderate amount. So this will be your first solid meal . After that you go for Isha prayer or taraweeh. After that you just eat 2 or 3 bananas and drink plenty of water. After that you go for the gym to workout. In the gym you just workout for 30 to 40 minutes with moderate weights. Because this is not a bulking season. So you just have to maintain you size and body. After the workout you have to take another small meal which includes a cup of boiled rice with chicken or fish or vegetables and drink plenty of water.

In sehri, it is good to drink plenty of water, eat a good amount of protein, carbs and essential fat. Yes you heard me right you have to eat some good fat. It is because good fat have many fat burning and muscle building properties. Their importance is even more in the month of Ramadan.

1. egg whites with yolk
2. chicken breast                                                                      
3. oatmeal
4. bananas
5. dates
6. peanut butter
7. raw honey
8. red meat
9. plenty of water ( most important )

 Keep in touch with us and give us your feedback on this which is very important for us. Stay tuned..