1. Start with a Plan

• Know Your Goals: Are you aiming for weight loss, muscle gain, or general fitness? Having clear goals helps you choose the right exercises.
• Structured Program: Follow a basic program like full-body workouts 3 times a week, or a split routine (e.g., upper body one day, lower body the next).

2. Master the Basics

• Form Over Weight: Prioritize learning proper form to avoid injury. Don’t rush into heavy lifting. Focus on mastering foundational movements like squats, deadlifts, lunges, push-ups, and rows.
• Compound Movements: Exercises like squats, bench press, deadlifts, and overhead presses work multiple muscle groups and should be the core of your workout.

3. Warm Up and Cool Down

• Dynamic Warm-Up: Spend 5-10 minutes warming up with dynamic movements (e.g., jumping jacks, leg swings, or light cardio) to prepare your body.
• Stretching: After your workout, incorporate 5-10 minutes of static stretching to improve flexibility and reduce soreness.

4. Start with Machines, Then Move to Free Weights

• Machines First: Machines guide your movements and are great for beginners to help learn proper technique.
• Transition to Free Weights: As you gain confidence, gradually move to free weights for better muscle activation and balance.

5. Focus on Consistency

• Start Slow: Begin with 3 days a week and gradually increase frequency as you adapt. Overtraining too early can lead to burnout or injury.
• Rest Days: Your muscles need time to recover. Make sure you include rest days in your schedule.

6. Don’t Neglect Cardio

• Incorporate 15-30 minutes of moderate cardio (e.g., treadmill, cycling, or elliptical) 2-3 times a week for cardiovascular health and fat loss.

7. Use Progressive Overload

• Gradually Increase Intensity: Once you get comfortable, aim to slightly increase the weight or reps each week. This ensures constant progress and muscle adaptation.

8. Track Your Progress

• Log Workouts: Keep a workout journal or app to track your exercises, sets, reps, and weights. This helps monitor your improvements and adjust your program.

9. Nutrition Matters

• Fuel Your Body: Eating a balanced diet with adequate protein (for muscle repair) and carbs (for energy) is key to supporting your gym progress.
• Stay Hydrated: Drink plenty of water, especially during your workout sessions.

10. Ask for Help

• Don’t Be Afraid to Ask: If you’re unsure about an exercise, ask a trainer or a more experienced gym-goer for advice. Most people are happy to help.
• Consider Hiring a Personal Trainer: A certified trainer can help build a custom workout plan based on your goals and guide you in proper form.

11. Stay Patient

• Progress Takes Time: Avoid getting discouraged by early results. With consistent effort, improvements in strength, stamina, and body composition will come.

Sample Beginner Workout Routine (Full-Body)

• Warm-Up: 5-10 minutes light cardio
• Squats: 3 sets of 10-12 reps (use a machine or bodyweight if new)
• Bench Press (or Machine Chest Press): 3 sets of 8-10 reps
• Lat Pulldowns (or Assisted Pull-Ups): 3 sets of 8-10 reps
• Lunges: 3 sets of 10 reps (per leg)
• Plank: Hold for 30-60 seconds (3 rounds)
• Cool Down: 5-10 minutes of stretching

Final Tips:

• Wear Proper Gear: Comfortable, well-fitting gym shoes and clothing are key.
• Stay Motivated: Set small, achievable goals and celebrate the progress.
• Find What You Enjoy: Whether it’s lifting weights, HIIT, or a group class, choose something you find fun to stay consistent.

By following these tips, you’ll build a strong foundation for long-term fitness success!

The post Gym Workout Tips for Beginners appeared first on PowerWorkout.

The actors on this list not only lead healthy lifestyles themselves, but also promote healthy lifestyle to their fans.

The following was all taken into consideration: fitness level, nutritional habits, age, their own medical issues and how they coped with them, and involvement and promotion of healthy lifestyle in general. Our picks our listed in no particular order:

Daniel Craig, 47

“I needed to get as fit as I possibly could [for Quantum of Solace],” Craig told the British press at the time about his James Bond workout. “Although I was big and muscled last time [for Casino Royale], I was actually not as fit as I am now.”

For his James Bond role Daniel Craig gave up smoking.
He was allowed to drink, but only on Friday nights and Saturdays.

He ate 5-6 times a day, cut out carbs in the afternoon and evenings, ate lots of vegetables and fruits, and concentrated on eating high quality protein (fish, eggs, chicken, protein shakes, etc.)

According to trainer, Daniel would do weight training Monday through Friday, and then some light cardio and stretching on Saturday and Sunday.

Has said: “Look, I’ve got to look like I can kill somebody. If I take my shirt off, it’s not, ‘Oh, nice body.’ It’s got to be, ‘Oh, fucking hell, he could do somebody.’”

Christian Bale, 41

Surfs
Skarboards
He went from a role in The Machinist where he had to drop from 180 pounds to about 120 pounds. Then he bulked back up to 220 pounds for his role as Batman.

To add muscle after depleting himself physically for The Machinist, Bale had to kick-start his metabolism, which had been destroyed after starving himself. He used intense weight workouts, resistance weight training and plyometric circuit training, adding in martial arts training and lots of sprints, lunges, squats, chin-ups and high pulls.

For his role as Batman, he partakes in many action scenes which Bale to be not only buff and look lean for the casual topless scenes but also be a better athlete to make the actions sequences more credible. He had to maximize the use of his speed and agility, components of fitness usually only associated with elite athletes.

An avid runner, Bale openly admits to his running being the best cure for a hangover.
First and foremost, the diet has to be on the ball. Getting in the meals every 2-3 hours is a must for any superhero in the making, and as we have seen in the past, Bale is not shy when it comes to the physical demands of preparing for a role.

Christian Bale has said: “All of the muscles were gone, so that was a real tough time of rebuilding all of that. But you have a deadline, you have an obligation. You’ve said that you will commit to this part, and I just can’t live with myself for not really giving it as much as I can.”
Has also said: Working out is incredibly boring. I swear it’s true that the bigger your muscles get, the fewer brain cells you have.” Nonetheless, he works out all the time and is among the best paid actors in Hollywood.

Mark Wahlberg, 44

Training for the movie Pain & Gain, Mark Wahlberg said he went back to his old-school movie workouts. But, he did less cardio, and ate more.

Wahlberg had just under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience: “I was 165 pounds for my last movie, but I had to walk on the set at 205. So that’s 40 pounds of muscle in 7 weeks. That’s a lot of physical preparation.”
He workouts 5 days a week and takes Wednesdays and Sundays off.

Mark Wahlberg admits that he makes most of his workouts up himself and relies on past supersets that did the job.

Mark often begins his workouts very early in the morning followed by a “growth nap” before doing some light cardio and abs in the afternoon.
During filming, he often has to do his workouts at 4am.
Has said he has gotten to where he can bench 335lbs.

Ben Affleck, 43

Recently filmed Batman vs. Superman movie as a follow-up to Man of Steel released in 2013.
He prepared arduously for the role in which he not only had to looked chiseled but also had to be agile and athletic.

Initially he performed workouts five to six days in a week while spending three to four hours in a day.

Ben focused on full body workouts, which consisted of strength training, cardio workouts, martial training, bench press, squats, deadlifts, bicep curls, resistance training etc. After the shooting for the movie began, due to time constraint, he reduced his exercise time to two hours and performed his workouts three to four days in a week.

Brad Pitt, 51

From being featured in movies like Fight Club and Troy, Brad Pitt knows a thing or two about staying fit and obtaining lean muscle mass.

Looking at Brad’s physique, it is obvious that he didn’t get that way eating burgers and fries. He stays away from dairy and fried foods, and processed foods like bleached white flour, soft drinks, pastries, and fruit juices.

His training routine consists of focusing on a different muscle group each day of the week and finishing off the week with cardio on rest days.

“I believe you make your day. You make your life. So much of it is all perception, and this is the form that I built for myself. I have to accept it and work within those compounds, and it’s up to me.”

Tom Cruise, 53

Tom Cruise works out everyday- even when he’s off, he’s either hiking, biking, flying planes, or riding a motorcycle.

“I train pretty hard,” Cruise admits. “For ‘The Last Samurai (2003),’ I spend a year training six hours a day, seven days a week tone able to handle a sword and do it on uneven terrain, because I didn’t want to blow my knees out.”

Cruise is known for doing a lot of his own stuntwork in his action films, which means he always has to maintain peak physical strength and endurance with functional muscle.

In addition to following a strict diet and lifting weights several hours a day, Tom also does cardio daily.

Will Smith, 47

Will Smith has maintained his physique during his decades-long tenure in hollywood.
His regime includes running 5 miles 6 days a week, and lifts weights on two body parts 5 days a week.

Since training for his role in Ali as the iconic boxer, he still incorporates boxing training twice a week because he feels it is such a great workout.

“I will not be outworked. Period,” Smith says. “You might have more talent than me, you might be smarter than me, you be sexier than me, you might be all of those things. You got it on me in nine categories. But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m gonna die. It’s really that simple.”

He aims to eat 6 to 8 high protein meals a day which he often supplements with protein shakes to save time.

Although he is known for having a sweet tooth, he tries to limit his carbohydrate intake, but says he cheats once a week.

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Source : healthfitnessrevolution

The post Best Fittest Hollywood Actors appeared first on PowerWorkout.

इस बॉलीवुड हंक ने उद्योग में अपने अगले अगले दरवाजे के लड़के को वर्ष 2010 में देखा था। लेकिन बहुत ही कम अवधि में उन्होंने कई ब्लॉकबस्टर दिए हैं और अपने प्रभावशाली अभिनय कौशल, सुंदर दिखने और टोन बॉडी के माध्यम से लाखों लोगों के दिल जीते हैं।

तो चलो अपने कसरत दिनचर्या और आहार योजना में एक चोटी लेते हैं।

रणवीर सिंह कसरत दिनचर्या:
वह एक 12-सप्ताह के कार्यक्रम का पालन करता है जिसमें 30 मिनट के लिए दिन में दो बार कसरत शामिल होता है। उनके कसरत में 40 मिनट की ताकत प्रशिक्षण और 25 मिनट का कार्डियो शामिल है। उनके कसरत के दिनचर्या में तैराकी जैसे एरोबिक अभ्यास भी शामिल होते हैं और अधिकतम परिणाम प्राप्त करने के लिए दौड़ते हैं।

उनकी आहार योजना:
वह हर तीन घंटों के अंतराल पर भोजन लेता है। वह समय पर खाने के बारे में बहुत सतर्क है और कभी भी भोजन याद नहीं करता है।
उनके आहार में चिकन, veggies, टूना आदि जैसे सभी उच्च प्रोटीन और कम कार्ब व्यंजन शामिल हैं। वह कम नमक और कम तेल खाद्य पदार्थ पसंद करते हैं। उसने अपने नाश्ते के लिए अंडा सफेद, रोटी और केला पकाया है। उनके पास भोजन के बीच स्नैक्स भी होते हैं जिनमें बादाम और अखरोट या प्रोटीन शेक जैसे सूखे फल शामिल होते हैं। दोपहर के भोजन और रात के खाने के लिए वह मछली और चिकन जैसे उच्च प्रोटीन सामग्री भोजन खाता है।

साहिद कपूर

बॉलीवुड के साहिद कपूर या चॉकलेट लड़के के पास एक बड़ा प्रशंसक है और लाखों लड़कियों के दिल का नियम है। उनकी पूरी तरह से छेड़छाड़ किए गए शरीर और छह पैक के साथ उनकी अभिनय प्रतिभा ने उन्हें भारत में फिटनेस फ्रीक अभिनेता की प्रतिष्ठा प्राप्त की है।आइए शाहिद कपूर के आहार और कसरत के रहस्यों पर नज़र डालें।

साहिद कपूर का कसरत दिनचर्या:
वह नियमित रूप से कम से कम 15 मिनट के लिए ट्रेडमिल पर चल रहा है। वह एक दिन शरीर के केवल एक हिस्से पर काम करके जटिल शारीरिक निर्माण पर केंद्रित है। अन्य अभ्यास में योग, तैराकी और दौड़ शामिल है। वह सही शरीर को प्राप्त करने के लिए वजन प्रशिक्षण और कार्डियोवैस्कुलर व्यायाम के बीच संतुलन करता है जब भी वह समय मिलता है तो वह घर पर भी व्यायाम करता है।

उनकी आहार योजना:
वह एक वेगन आहार का पालन करता है। वह अपने आहार में बीन्स, पालक, चावल, डेयरी, फल, veggies आदि जैसे भरपूर पोषक तत्व सामग्री खाद्य पदार्थ शामिल करता है। वह एक दिन में पांच से छह छोटे भोजन का उपभोग करता है। वह वसा या खाद्य पदार्थों में घने खाद्य पदार्थों की खपत को त्याग देता है, बल्कि वह अपने आहार में स्वस्थ वसा और जटिल carbs पैदा करता है। वह समय पर खाने का पालन करता है और अपने शरीर को अपने सभी कसरत के लिए ईंधन भरने के लिए कभी भी भोजन नहीं करता है।

अक्षय कुमार
अक्षय कुमार अपने हत्यारे के दिखने और निर्दोष शरीर के लिए अच्छी तरह से प्रतिष्ठित है। वह बॉलीवुड के सबसे बहुमुखी कलाकारों में से एक है। उन्होंने भूमिकाओं की विविधता को चित्रित किया है चाहे उसकी क्रिया, रोमांटिक या कॉमिक एक।

इस माचो आदमी ने अपने प्रशंसकों को अपने प्रत्येक प्रदर्शन के साथ प्रभावित किया है।

अक्षय कुमार का कसरत दिनचर्या:उसका दिन अपने शरीर को गर्म करने के लिए एक लंबी तेज चलने के साथ शुरू होता है। वह एक घंटे के लिए किक-मुक्केबाजी और छाया मुक्केबाजी का अभ्यास करता है।वह अपने कठोर प्रशिक्षण के बाद अपने दिमाग को शांत करने के लिए योग और ध्यान भी करता है। वह कार्डियो वर्कआउट्स जैसे स्विमिंग, होपिंग, रनिंग, हाइकिंग, सीढ़ी चढ़ाई इत्यादि का पालन करता है। वह एक हफ्ते में तीन बार बास्केटबॉल खेलता है जो उसकी गति और सहनशक्ति को बढ़ावा देता है

उनकी आहार योजना:
अक्षय शराब और सिगरेट से बचाता है। उन्होंने अपने पूरे जीवन में कभी भी चाय और कॉफी का स्वाद नहीं लिया है। वह एक दिन में पांच से छह भोजन का उपभोग करता है और घर का बना खाना पसंद करता है। उनका भोजन ताजा और जैविक खाद्य पदार्थों पर आधारित है। वह एक संतुलित भोजन का पालन करता है जिसमें कार्बोस, प्रोटीन और वसा का आनुपातिक मिश्रण होता है। वह किसी भी प्रकार की खुराक से बचाता है। अपने मीठे दांत को संतुष्ट करने के लिए, वह हर रविवार को भारतीय मिठाई व्यंजन का आनंद लेता है।

सलमान खान
सलमान खान बॉलीवुड में तीन मुख्य सुपर खानों में से एक है। उन्होंने कई लोगों को अपने फिट शरीर से प्रेरित किया है। वह बॉलीवुड के उपनाम “शर्टलेस वंडर” से भी जाता है। अपने शानदार अभिनय और दिमागी दबाने वाली संवाद वितरण के साथ उन्होंने उद्योग को कई ब्लॉकबस्टर दिए हैं।

आइए इस प्रसिद्ध भारतीय अभिनेता के फिटनेस रहस्य के बारे में और जानें।

सलमान खान का कसरत दिनचर्या:
सलमान एक कड़े कार्यक्रम के दौरान भी अपने कसरत की दिनचर्या छोड़ना पसंद नहीं करता है, वह रात में 2 बजे व्यायाम कर सकता है !! उनके कसरत में नियमित रूप से जंपिंग, स्क्वाट थ्रस्ट और पुश-अप जैसे अभ्यास शामिल होते हैं। वह नियमित रूप से 2000 सीट-अप, 1000 पुश-अप, या 500 पेट के crunches प्रदर्शन करता है। उनका प्रशिक्षण हर दिन 3 घंटे तक जारी रहता है।
जिम में, वह अपने पेट, बाइसप्स और triceps व्यायाम करने पर केंद्रित है। वह अपने सत्र को कार्डियो के एक घंटे के साथ समाप्त करता है वह साइकिल चलाना और जॉगिंग का शौक है और इसलिए वह रोजाना 10 किमी के लिए चक्र चलाता है।

उनकी आहार योजना:
नाश्ते के लिए वह कम वसा वाले दूध के साथ 4 अंडे का सफेद लेता है उनके पूर्व कसरत भोजन में 2 अंडे का सफेद, एमिनो एसिड गोलियां और प्रोटीन शेक और पोस्ट कसरत के भोजन में बादाम, जई, 3 अंडे का सफेद और प्रोटीन बार होता है वह लंच के लिए सलाद और 5 चपत्ती के साथ veggies लेता है उनके पास स्नैक्स भी हैं जिनमें प्रोटीन बार और बादाम जैसे पागल शामिल हैं रात के खाने में वह सब्जी का सूप, मछली / चिकन और 2 अंडे का सफेद लेता है

शाहरुख खान:
शाहरुख खान उर्फ ​​एसआरके सबसे लोकप्रिय बॉलीवुड अभिनेता में से एक है। उन्हें “बॉलीवुड के बादशाह” या “बॉलीवुड के राजा खान” के रूप में जाना जाता है। उन्होंने भारत और विदेशों में अपने शीर्ष वर्ग के अभिनय और आकर्षक व्यक्तित्व के साथ लाखों दिल जीते हैं।

शाहरुख खान का कसरत दिनचर्या:
वह सप्ताह में पांच दिन जिम के लिए एक दिन में एक घंटे और बीस मिनट समर्पित करता है। वह एक दिन में 100 पुश-अप और 60 पुल अप करता है अपने सत्र का पूरा 30 मिनट पेट की मांसपेशियों के वजन को उठाने पर केंद्रित है। वह सप्ताह में चार बार केवल एक दिन आराम करने के लिए ताकत प्रशिक्षण करता है। वह रात में दो या तीन अभ्यास करता है जिसमें निलंबन, भार प्रशिक्षण, और कार्डियो सत्र के दस मिनट शामिल होते हैं वह केवल अपने कार्डियो कसरत जैसे चलने, साइकिल चलाने, जॉगिंग, एरोबिक्स इत्यादि के लिए दिन में तीस से साठ मिनट तय करता है।

उनकी आहार योजना:
वह हर कसरत के बाद प्रोटीन पेय लेता है। वह सब्जियों, फलियां और पूरे अनाज जैसे उच्च फाइबर जटिल कार्बोहाइड्रेट में शामिल होता है। वह रोजाना 2-3 लीटर पानी का उपभोग करता है। उनके भोजन में प्रोटीन समृद्ध भोजन होते हैं जैसे चिकन, अंडे का सफेद, दालें, स्किम्ड दूध और दुबला मांस। वह मिठाई, मादक पेय और तला हुआ भोजन से बचाता है।

अर्जुन कपूर:
अर्जुन कपूर बॉलीवुड का नया दिल है जो अपने प्यारे लड़के को देखो और मूर्तिकला शरीर के साथ है। उन्होंने फिल्म इशाक्ज़ाडे (2012) के साथ बॉलीवुड में अपनी भयानक प्रविष्टि की। उनकी नवीनतम फिल्म की और का ने अपनी महिला प्रशंसक को बढ़ा दिया है। फिल्म में उन्होंने घर के सभी कर्तव्यों का प्रबंधन करते हुए अपने अच्छे दिखने को बनाए रखा है।

अर्जुन कपूर की कसरत की दिनचर्या:
उनके कसरत का उद्देश्य ताकत प्रशिक्षण, अंतराल प्रशिक्षण, और कार्डियो कसरत जैसी मांसपेशियों का निर्माण करना है वह साठ से नब्बे मिनट के लिए सप्ताह के कसरत में पांच दिन कसरत करता है। उनके कसरत में पुल-अप, स्क्वाट, बेंच प्रेस, डेडलिफ्ट इत्यादि शामिल हैं।

उनकी आहार योजना:
वह रोटी, चावल और पास्ता से सख्त दूरी बनाए रखता है। उनके भोजन में प्रोटीन समृद्ध खाद्य पदार्थ जैसे दुबला लाल मांस, सेम, प्रोटीन चिकनी, पनीर, दही इत्यादि उनके आहार में होते हैं। वह उच्च कार्ब और उच्च वसा वाले खाद्य पदार्थों से बचाता है और वह पूरे अनाज, नट, अनाज, फल, veggies आदि पर बैंकों। वह एक हफ्ते में दो धोखा दिन की अनुमति देता है जहां वह अपने सभी पसंदीदा खाद्य पदार्थों को पसंद करता है (लेकिन जंक नहीं!)

सिद्धार्थ मल्होत्रा
फट बॉडी, किलर लुक, मॉडल से बने अभिनेता !! हां वह बॉलीवुड, सिद्धार्थ मल्होत्रा ​​के नए चेहरे के अलावा कोई नहीं है। उन्होंने अपनी पहली फिल्म स्टूडेंट ऑफ द ईयर के साथ बॉलीवुड में प्रवेश किया और तब से लाखों दिल पर शासन किया।

यद्यपि उसके पास एक मूर्तिकला शरीर है, लेकिन वह शर्टलेस चित्रों से नहीं दिखाता है। उनका मानना ​​है कि लोगों द्वारा उनके शरीर के लिए नहीं बल्कि उनके अभिनय कौशल के लिए सराहना की जा रही है। लेकिन हम अपने अद्भुत शरीर से प्यार करते हैं !! क्या हम नहीं हैं ??

कसरत दिनचर्या सिद्धार्थ मल्होत्रा:
उनके एथलेटिक बॉडी का कारण फुटबॉल के लिए उनका प्यार है। कठोर कसरत और जिम प्रशिक्षण के बजाय वह अपने पसंदीदा खेल खेलना पसंद करते हैं। उनके नृत्य अभ्यास शरीर को बनाए रखने में भी उनकी मदद करते हैं। उनका फिटनेस ट्रेनर हर चार सप्ताह में नए अभ्यास शुरू करता रहता है। उनका कसरत कार्डियो अभ्यास और वजन प्रशिक्षण के बाद वार अप के साथ शुरू होता है। वह गर्म अभ्यास के रूप में चल रहा है और तैराकी करता है।

उनकी आहार योजना:
वह मांसाहारी भोजन का शौक है और चिकन, मछली, मांस, और अन्य प्रोटीन समृद्ध मांस आधारित भोजन का भरपूर मात्रा में खाता है। वह अपने शरीर को हाइड्रेटेड रखने के लिए बहुत सारे पानी पीता है और प्रोटीन चिकनी पीता है जब उसे उचित भोजन करने का समय नहीं मिलता है। वह कार्बनिक और घर का बना खाना पसंद करता है। वह मीठा खाद्य पदार्थ भी खाता है लेकिन उचित मात्रा में। वह डार्क चॉकलेट पसंद करते हैं जिसमें एंटीऑक्सीडेंट गुण होते हैं
उन्होंने अपने आहार में अच्छी मात्रा में फल और सब्जियां भी शामिल की हैं। फलों के रस पीने के बजाय, वह ताजा फल खाने पसंद करते हैं। वह किसी शराब पीने वाले और सिगरेट से बचाता है। वह एक बार नीले चंद्रमा में शराब पीता है।

इसलिए, यदि आप एक अच्छे शरीर के मालिक होने का भी सपना देखते हैं तो नियमित रूप से स्वस्थ और कसरत खाएं (घर या जिम पर) क्योंकि बिना किसी कड़ी मेहनत के कोई सफलता नहीं है। तो फिटनेस के लिए अपना मन बनाओ और एक स्वस्थ कसरत योजना का पालन करें !!

Image Source [Youtube & Google ]

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Before shining bright in Telugu films, she acted in Bollywood movie Luck (2009) with actor Imran Khan, which unfortunately tanked at the Box Office. Currently, she is trying to establish a foothold in Bollywood with upcoming films like Main Gabbar, Welcome Back and Rocky Handsome.

Shruti was never a gym freak until she was bitten by the acting bug which forced her to take her workout sessions seriously in order to maintain a healthy and fit body. She swears by her running sessions and recommends it to everyone as a good run increases a person’s agility, stamina, endurance and strengthens the core. Other than running, Shruti does regular cardio training. Cardio exercises are one of the best exercises to burn those extra calories and lose weight. Shruti Haasan Instagram

Apart from being an actress, this gorgeous lady is also a singer, lyricist and musician. Chennai Times Most Desirable Woman 2013 was bagged by Shruti Haasan. You must have noticed how awesome she looks? Read on and know the reason behind her fitness and health.

Shruti Haasan Workout Routine

Treadmill: The good looking actress does not like to spend time in a gym, but she still goes to a gym regularly to keep her body in shape. She is very fond of running on a treadmill and does so as often as she can. Running on a treadmill will give you the opportunity to map your own progress towards fitness. A treadmill is also recommended for people who have just started off with their workout routine, as it is quite easy to manage alone too. Have a look at some cool tips that will make your workout on the treadmill a piece of cake. Check best Treadmill brands

Cardio Exercises: The talented actress also admitted doing some cardio exercises to stay fit and active apart from running and dancing (mentioned below). We have collected information on 3 simple cardio exercises that anyone can do at home and enhance his or her fitness levels. Do watch this interesting video to know more about these simple cardio exercises that can work wonders for your body, if done regularly.

Dancing: Shruti feels that dancing is one of the best exercises. You should dance on your favorite song numbers and do your favorite steps. After all, you dance to keep happy, right? There’s no point in dancing mechanically just for namesake. Just remember to take it as a pleasure activity and not a monotonous task that needs to be ticked off. The stunning actress spends at least 45 minutes (4 days a week) and loves every moment of it. If she can manage it, surely you can too.

Shruti’s Diet tips

she is just working out and consuming food items as per her own understanding and has been doing great with it (Keeping in mind her gorgeous figure, we surely agree). Here are some of the diet habits of this star that you can implement in your own plan.

* The versatile actress believes that skipping breakfast is a big mistake. She used to do it in the past, but has gotten over this bad habit.
* She has a weakness for ghee-laden sambar and potato curries.
* Egg, muesli, fruit or idli are her breakfast preferences.
* The favorite drinks of this actress are coconut water and watermelon juice, which she prefers specially in the summers.
* Keeping a balance between protein and carbohydrates intake always works. So its time that you start noticing the nutritional value of everything you consume.

She believes that we all should eat well and workout regularly to get rid of the excess fat and calories. She suggests that we all should understand the needs of our body, in terms of diet and workout and fulfill these needs accordingly.

References
//https://healthyceleb.com/shruti-haasan-workout-routine-diet-plan//
//https://food.ndtv.com/health/shruti-haasans-diet-fitness-routine-a-transformation-journey-you-dont-want-to-miss-1691737//

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1: The Bar Method

Celebrity Fans: Kelly Osbourne, Drew Barrymore, Dakota Fanning, Lucy Hale, Ashley Benson, Ginnifer Goodwin, Lisa Rinna, Denise Richards, Julia Louis-Dreyfus, Anna Paquin, Zooey Deschanel

Move over Zumba! There’s another dance-based workout that has all the celebs buzzing. Combining ballet moves with core conditioning, yoga, Pilates, and weight training, The Bar Method is a sure-fire way to dance your way to a longer, leaner, tighter—and more graceful—bod.

2: Barry’s Bootcamp

Celebrity Fans: Kim Kardashian, Katie Holmes, Jessica Biel, Sandra Bullock, Carrie Underwood, Amanda Seyfried, Christina Applegate, Katie Couric

With an estimated 1,000 calories burned per one-hour class, it’s easy to see why so many A-listers are flocking to get their bootcamp on with Barry. Voted “The Best Celebrity Workout” in multiple publications, the high-energy, action-packed class with a killer playlist actually makes interval training fun. Each session alternates between guided treadmill runs and resistance training with elastic bands, body bars, and kettlebells.

3: Piloxing

Celebrity Fans: Alexis Bledel, Vanessa Hudgens, Heather Morris, Hilary Duff, Ashley Tisdale, Kirsten Dunst

Piloxing is a fierce combo of—yep, you guessed it—Pilates and boxing. The star-crazed, core-based workout packs a serious punch when it comes to burning calories (up to 900 per hour-long class) and clocking in some fun at the same time. The brainchild of Swedish dancer and celeb trainer Viveca Jensen, each challenging session will torch fat, sculpt muscle, and whip you into awesome shape in no time. You’ll also feel sleek, sexy, and powerful to boot.

WATCH WORKOUT VIDEOS   [ Video : https://www.youtube.com/watch?v=XC7gckWpRfw  ]

4: Strong, Sexy & Svelte

Celebrity Fans: Tina Fey, LeAnn Rimes, Bethenny Frankel

Created by trainer-to-the-stars Kristin McGee, S3 combines three workouts for one rockin’ body: dumbbell toning, Pilates core work, and power yoga. All three 25-minute programs feature yoga-inspired moves with yoga-inspired elegance so you can look strong, sexy, and svelte like all your favorite celebs.

5: Belly Dancing

Celebrity Fans: AnnaLynne McCord, Catherine Zeta-Jones, Kim Kardashian, Shakira, Rihanna, Beyonce, Vanessa Hudgens

Who needs the same boring treadmill, elliptical, or StairMaster when you can belly dance your way to a hot bod! Classes are popping up all over the country, thanks to this ultra-fun workout that tones the abs, tightens the hip area, and works the waist at the same time.

Tips to get a body like John Abraham

6: CrossFit

Celebrity Fans: Cameron Diaz, Kelly Clarkson, Madonna, Jessica Biel, Vanessa Hudgens, Malin Ackerman

Even though it’s been around for nearly 20 years, CrossFit is still sweeping the nation—and Hollywood—as one of the most intense workouts ever. The varying style of vigorous, heart-pounding circuit training combines weightlifting, plyometrics, cardio, kettlebell workouts, and more.

View Celebrity Home Gym Equipment

7: Hula Hooping

Celebrity Fans: Zooey Deschanel, Marisa Tomei, Liv Tyler, Michelle Obama, Beyonce, Olivia Wilde

Hoop it up and burn seven calories per minute with the fitness craze that’s heating up Hollywood! Fortunately it’s so fun you won’t even feel like you’re exercising. The low-impact, tummy-toning routine will work the whole body—back, abs, arms, and legs—as well as raise your heart rate to burn calories in a big way.

8: TRX Suspension Training

Celebrity Fans: Gisele Bundchen, Mary J. Blige, Gwen Stefani, Jennifer Lopez, Natalie Coughlin, Jaime Pressly

Celebs rave about this military-style, total-body workout originally developed by Navy Seals. Enabling you to strength train anywhere, the strap and handle weight-training system will target every single one of your muscle groups, as well as improve your balance and flexibility.

Source: [https://www.shape.com/celebrities/celebrity-workouts/]
Image Source: [youtube]

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hip dips workout will help you grow the muscles surrounding your hips. Everyone has it, even males. Therefore, it’s something that is completely normal. A lot of women are okay with it and that’s fine. This is only for persons who want to get fuller and wider hips by stimulating muscle growth.

1. Squat Band Walk

Your gluteus minimus and medius are going to be worked very well with this move. This is a slight variation to the typical squat exercise. As the name suggests, you’ll be walking.

How to do it

Put on the resistance band right above your kneecaps.
Get into the squat position standing shoulder width apart but not squatting too low.
You’re going to step forward with your right leg then move your left leg forward.
Now move backwards to the starting position and repeat.
Make sure that you’re performing this move slowly so that you feel the tension from the resistance band.

2. Fire hydrant band stretch

This workout will not only the target the gluteus minimus and medius, but also the gluteus maximus. Absolutely one of the best exercises for growing your hips and booty at the same time.

How to do it

Put on the resistance band above your knee caps before you hit the ground.
Now you’re going to get on all fours into the donkey kick position.
Slowly lift your right leg sideways as high as possible and pause for 1 second.
During the pause make sure that you feel the maximum tension from the resistance band.
Now slowly lower your leg back to the starting position and repeat.
Do the required sets and reps for each leg.

3. Single leg dumbbell thrust

When you’re doing this exercise start off with a 10-15 lb dumbbell. But if you realize that it’s still too light then increase the weight to 20 pounds.

How to do it

Support your back on a bench while holding the dumbbell on your pelvic area with your right hand.
Support your body with your left leg and your right leg crossed on your left knee cap.
Make sure that your glutes are slightly hovering over the ground but not touching it.
Now you’re going to brace your hips upwards and contract those glutes as tight as possible.
Hold that position for one second, return to starting point and repeat.
Do the required sets and reps for each leg.

4. Barbell squat

This lower body exercise is a classic and is loved by many fitness models. That’s because it works! Adding weight when performing squat will challenge the hip muscles, glutes and thighs.

How to do it

Stand shoulder width apart holding the barbell parallel to the ground.
Slowly lower your body into the squat position until your thighs are parallel to the ground.
Hold for 1 second then return to the starting position.
Follow the required sets and reps listed on the chart below.

Doing slow and controlled movements

If you can get this correct, you will see quicker results. For each of these exercises you have make sure to contract your glutes right throughout the movement.

Also ensure that you’re performing it slow and controlled.

If you rush through the reps your muscles are not going to be properly engaged and stimulated. The more time under tension, the more muscle growth you will experience.
Practice this in every workout session so that it will become a part of your approach. This isn’t something you should simply look over, make sure that you pay attention to it. Get it right and you will see amazing results with this one hack.

Source: [femniqe]

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Everyone wants to be a bodybuilder. But there are some strict dos and don’ts that must be followed at all costs. Here are ten tips for building muscles

Select a Suitable Workout

Select a workout that suits you. There are a number of muscle building workouts but what suits others may not suit you. The best workout will involve a customized workout regime which is planned according to your fitness level, health status and your requirements. A fitness expert is the best person who can plan out your muscle-building workout.

For an effective workout, divide it. Divide your workout into 3 to 4 sessions and in each session you focus on 2 to 3 muscle groups. By doing so, you can overload your muscles properly. Take adequate rest after this session. Training the same muscle group daily or for 3 to 4 times a week can lead to overtraining and may cause injury.

Record your advancements

Keep a log of your workout so that you can track your progress. Make a note of the weights that you are lifting, the number of repetitions and the sets that you are doing. Your logs will be very helpful in making a progression in your workout.

Strength training

Strength training on a daily basis for 6 to 7 days a week may not be recommended, especially if you are going for intense strength training. Perform workouts for a maximum of 3 to 4 times a week. Take rest on the remaining days. You can even go for some aerobic exercises or recreational sports to maintain physical activity.

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Consume a high-protein diet

Diet should always be planned according to your workout. Proper nutrition plays a great role in muscle building. Consume sufficient amount of calories.

Lack of calories will cause protein break down, which happens to be the ultimate building block of muscles. A high protein diet is very important in building muscles.

Muscles are nothing but protein and thus protein plays a vital role. You can also go for protein supplements like whey protein, protein shakes and bars. Take appropriate pre and post workout meals. Keep your body hydrated by consuming sufficient amounts of water throughout the day.

Take adequate rest

Ensure proper rest after each workout session. To do so, perform strength training on alternate days. Muscles recover and grow during the resting period. Proper rest need to be supplemented with a minimum of 7 to 8 hours of sleep. Lack of sleep may wash off all your efforts! So pay proper attention to it!

Execution of proper technique

Execution of proper technique not only prevents injury but also allows you to isolate particular muscle actions to get optimal benefit. After learning the proper technique, do each and every movement slowly and in a controlled manner.

Proper breathing technique

Focus on the rule ‘Exhale when you exert’. Many people tend to hold their breath during workouts. This raises the internal pressure which can severely affect an individual’s cardio-respiratory functions and can cause severe injury. You may also experience a fall in your performance if you do not breathe properly.

Change your workout

Your workout should be progressive in nature. This means, you need to change your workout after every 3 to 4 weeks. Working out on the same regime leads to adaptation and the results gradually slow down. Change your workout intensity to keep your body in the muscle building state. Strength training is more of intensity than volume, so the progression should preferably be in terms of increasing the resistance or the intensity.

Allow proper warm-up and cool down

Don’t miss a proper warm up and cool down. Warm up prepares the body for the workout. It increases blood circulation to target muscle groups. It also increases the muscle temperature, making it efficient for a productive workout. At the end of the workout session, do proper cool down to bring your body back to the resting state. Include proper stretching exercises in your cool down.

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Reasons to use treadmill as compared to other exercise equipments

1. Weight loss and improved fitness.

Treadmills have helped millions of people to achieve their weight loss and fitness goals and they may be able to help you too. Walking, jogging and running on a treadmill can help you burn a lot of excess calories and can improve the strength and health of your heart and lungs.
Walking at 5 kilometres per hour (3 miles per hour) burns nearly 8 kilojoules / 2 calories per kilo of body weight every half an hour. For a person weighing 100 kilos, that equates to 800 kilojoules or 200 calories every 30 minutes.
Jogging at 10 kilometres per hour (6 miles per hour) burns 21 kilojoules / 5 calories per kilo of body weight every half hour. For a person weighing 100 kilos, that equates to 2100 kilojoules or 500 calories every 30 minutes.
Walking and jogging on a treadmill is also great for raising your heart rate into the zones most appropriate for weight loss and fitness.

2. Treadmills can help prevent you from training too hard.

One of the most common mistakes people make when they first start exercising is to walk, jog or run too fast. Training too hard in the beginning of your walking or jogging program can lead to injuries and may encourage you to quit because you feel it’s too hard and not worth all the effort. By helping to regulate the speed at which you walk, jog and run, treadmills can help you avoid this common exercise mistake. Some treadmills are even sophisticated enough to adjust the speed of the walking belt by monitoring your heart rate.

What a great way to make sure you’re always training in the right heart rate zone!

3. You can make small adjustments as your fitness improves.

Because the speed of most treadmills can be adjusted in very small increments, treadmills are perfect for training at increasingly higher intensities once you’ve built a base level of fitness. Because making treadmills go a little faster or a little slower can be done with the touch of a button, they are also great for including interval training into your routine where you walk, jog and run at various speeds within the same workout.

4. A treadmill can be used at anytime.

One of the greatest benefits of owning a treadmill is that you can exercise when you want, day or night, hot or cold, sun or rain. Many of us today lead hectic lives and find it hard to fit exercise into our busy schedules. What we need is the ability to exercise when we want and for as long as we want.

Having a treadmill at home can be better than joining a gym in this respect because we don’t need to worry about gym opening and closing times and having to share our treadmill with a hundred other time-poor exercisers.

5. Make maximum use of your time.

Owning a treadmill allows you to get your daily exercise done while you’re doing other things, like watching your favourite TV show or listening to your favourite music. Watching TV while walking or jogging on a treadmill often makes your workout seem a lot shorter and even a little easier.

6. The whole family can use it to exercise.

One of the great things about having a treadmill at home is that the whole family can use it to lose weight and get fitter.Research shows that when the whole family has similar goals and is committed to losing weight together, each family member is more likely to succeed.

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1: Kobo AC-9 Abdominal Exerciser Ab Care Gym Bench (Imported)

Kobo wonder core is a revolutionary fitness that targets your entire core to give you perfect six pack abs you always have dreamt of. Unlike other abs equipments in the market today that only work in a limited range wonder core’s one of a kind ergonomic design offer effective total core exercises that works both on the way up and down focusing on every muscle of your core. The 180 degree range of motion allows you to exercise your upper middle as well as lower abdominal muscles all at the same time. Such simultaneous motion of the abs helps you to get a much tighter abs in a limited time. You get reverse crunch while you lie back and while coming up there will be regular crunches.

*Targets upper, middle, lower abs, waistline as well as obliques, with cushioned and massaging back support, giving a more comfortable use
*More than 180 degree range of motions
*Designed to provide dual resistance
*Offers adjustable resistance levels to suit all fitness levels, get relaxing upper body stretch
*Allows 6 different types of workout, perfect for those with back problem

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2: Inditradition Six Pack Ab Care Exerciser / 10 In 1 Abdominal Exerciser
Inditradition Six Pack As Exerciser is the Future of Home Fitness System. This is a full body home workout machine. This is perfect combination of muscle strengthening and cardio exercises which helps in burning the fats easily and effectively. This machine targets your Abs, obliques, Chest, Biceps, Back, shoulders, Triceps, calves, thighs and hips. This is certainly the best and complete multifunctional fat Reducing & Muscle Building home training system. You can do Sit Ups, Push Ups, Rocking & Twisting using this.

*Only 20 Minutes Exercise Daily At Home or Office & Get Real 6 Pack In A Month
*Can Do 10 Different Exercise Using This Machine. Leg Raise With 3 Level Resistance
*Back & neck roller cushions for spinal support. It has strong reflex rubber for lower body. A flexible rotating seat
*Improves body posture and shapes your shoulders, Activates whole functioning of muscles, Relieves back and neck pain
*It’s made up of industrial strength metal with sturdy frame. Compact, lightweight and easy to store. 4 Industrial strength springs

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3: Generic Ab Care Rocket Zone Flex Wonder Core King Home Gym Fitness (Imported)
The Confidence AB CARE ROCKET ZONE FLEX WONDER CORE KING HOME GYM FITNESS (IMPORTED) is an indispensable part of your home gym and essential part of your regular workout. Specifically designed burn stomach fat, this machine targets both the upper and lower abs and even zones in on the hard to reach obliques. Turn a traditional crunch into a 360 degree core workout. Boasting a wider range of motion so that it targets more of the core muscles compared to when you are on the floor and performing crunches and sit ups, the Confidence AB Zone Flex maximises your fitness programme for maximum results! With padded cushioning to avoid strain on the back and neck, just a few minutes a day on this machine is enough to start seeing results after just a few weeks of use.

*Shape and workout the upper, lower, middle and transverse abdominal muscles
*Easy to use and suitable for all fitness level
*Relaxing back and neck exercises
*Product dimensions: 65 x 56 x 70cm
*Foldable & Easy To Store

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4: Generic German Tech Fitness Original 10 In 1 Six Pack Abs Exerciser

*10 in 1 Six pack Abs is the revolutionary new fitness breakthrough designed to target your entire core and guaranteed to get you the STRONG, SEXY SIX PACK ABS you’ve always wanted.
*10 TARGET AREAS: AB crunches, Oblique twists, Back extension, Push ups, Chest Press, Lateral Raise, Bicep Curl, Leg Curl, Leg Extension and stretching
*More than 180 degree range of motions
Allows 6 different types of workout, Perfect for those with back problem
*Upper body stretch – When you’re done, lay back for a soothing upper body stretch. 10-IN-1 total core workout – You can do crunches, reverse crunches, obliques twists, lower ab tucks, a lower Ab press and stretch! 200% more muscle activity – Proven in university testing to show over 200% more muscle activity than regular ab exercises on the floor!

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5: Diswa Fitness Original 10 in 1 Six pack Abs Exerciser
ABS Equipments in the market today that only work in a limited range, Six Pack Care is one of a kind ergonomic design offer effective total core exercises that works both on the way up and down focusing on every muscle of your core. Six Pack Care twist 180 degree range of motion allows you to exercise your upper, middle as well as lower abdominal muscles, all at the same time. Such simultaneous motion of the ABS helps you to get a much tighter ABS in a limited time.

*Designed to provide dual resistance.More than 180 degree range of motions.Offers adjustable resistance Levels to suit all fitness levels
*Six Pack Care Targets upper, middle, lower abs, waistline as well as obliques
*With cushioned and massaging back support , giving a more comfortable useWhy the abdominal trainer, what can it do for you? Actually, you should be asking what it can’t do for you. Bond with it as you venture on a journey to the land of fitness, where lies the hidden key to a better living.
*Slim your midsection while sculpting your abs, tone and strengthen your chest, arms, back and abdomen.

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How to Choose a Good Creatine Supplements

You as a user may not understand how to choose a good supplement. That is where we fit in as we have inside knowledge of most product manufacturing and a proper feedback mechanism. We simply separate the good manufacturers from the bad ones, add the feedback weight-age and derive the result.

Our checklist includes,Brand Reputation, Product Manufacturing Facility, Quantity recommended ,User Feedback, Flavours and how cost-effective it is.

Top And Best Creatine Supplements Available Online in India at Best Price

1: Muscle Dose Creatine 300 gm (Unflavored)
2: Dymatize Creatine 300g
3: Advance Nutratech Creatine Monohydrate flavored
4: Healthvit Fitness Micronised Creatine Monohydrate Powder
5: Grizzly Nutrition – Pure – Creatine Monohydrate – Unflavoured
6: Ultimate Nutrition Creatine Monohydrate, 300g
7: Muscletech Creatine Essential Series – 400 g
8: MuscleBlaze Creatine Monohydrate Powder, 250 g
9: Optimum Nutrition (ON) Micro Creatine Powder – 300 g (Unflavored)
10:Beast Sports Nutrition Creature

CREATINE SUPPLEMENTS ONLINE AT AMAZON.IN

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