Shubham Dhyani


Lots of people have lower back pain. Back pain happens because of sitting too much, not standing straight, or having core muscles. Fortunately, several exercises can help alleviate lower back pain and improve overall spinal health.

In this article, I will talk about 8 best exercises for lower back pain. They work on different parts of your muscles and build your back strength, flexibility, and stability.

8 Best Exercises for Lower Back Pain

Pelvic Tilts

Exercises for Lower Back Pain

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor, tilting your pelvis upward. Hold for 10 seconds and then release. Repeat.

This exercise helps activate and strengthen the abdominal muscles, stabilizing the lower back.

Child Pose

Exercises for Lower Back Pain

A child pose is a yoga position that helps stretch and strengthen the muscles along the lower back.

Start on your hands and knees, then sit back on your heels while extending your arms forward on the floor. Allow your forehead to rest on the ground. Breathe deeply and hold the pose for 30 seconds to a minute.

This stretch relieves stress and promotes ease in the lower back area.

Bridge Pose

Exercises for Lower Back Pain

Bridge pose is an excellent exercise for strengthening the muscles of the lower back, buttocks, and thighs.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Press through your feet and lift your hips toward the sky.
  3. Hold for a few seconds, then lower your hips back down.
  4. Repeat this movement for several reps, focusing on engaging the glutes and core muscles.

Knee-to-Chest Twist

Exercises for Lower Back Pain

Start by lying on your back with your knee bent and feet flat on the floor and your hand resting on your side. Next, gently bring both of your knees towards your chest using your hands to help. Hold this position for about 10 seconds, Repeat.

This pose lengthens and stretches lower back muscles.

Bird-Dog Exercise

The bird-dog exercise is a balance and stability exercise that engages the muscles of the lower back and core.

Begin on your hands and knees in a tabletop position. Extend your right arm forward and your left leg back, keeping them parallel to the ground. Hold for a few seconds, then switch sides.

This exercise for lower back pain helps improve spinal stability and coordination while reducing lowering back pain.

Cat-Cow Stretch

Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your tailbone and head (cow pose), and then exhale as you round your spine, bringing your chin to your chest (cat pose). Repeat this movement for several repetitions. Repeat

Supine Twist

Supine twist help improve spinal mobility, release tension in the back and hips, and promote relaxation.

Lie on your back with your knee bent and feet flat on the floor. Keep your shoulder flat on the floor and now keep your knees on the right side of your body. Wait for 5 seconds and then come back to the starting position. Then, switch the side to the left side of your body and again pause for 5 seconds. Repeat this for 4 sets.

Partial Crunches

Partial crunches are an effective way to target the muscles of the lower abdomen and strengthen the core.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Cross your arms over your chest or place your hands behind your head.
  3. Engage your core and lift your shoulders off the ground, exhaling as you crunch.
  4. Lower back down and repeat for several reps.
  5. Avoid using your neck or pulling on your head.


Doing these eight best exercises for lower back pain improves flexibility, and enhances the strength of the muscles that support your spine. Remember to perform these exercises with proper form.

With dedication and consistency, these exercises can contribute to a healthier, pain-free lower back and an overall improved quality of life.

When it comes to getting fit and changing how your body looks, there are two main things people usually want: weight loss and BIG muscles.

Lots of folks want to be healthier and look better. To make these things happen, many things matter, but one thing is super important: eating enough protein.

This article talks about why having enough protein intake for weight loss and building muscles. It also tells you how much protein you should eat.

Why Protein is Important

Protein is one of the three macronutrients, including carbohydrates and fats. Proteins are made by joining together 20 types of amino acids. Protein is essential for repairing and maintaining muscle tissue, promoting satiety, and boosting metabolism.

Why Protein Intake is Necessary for Weight Loss

When it comes to weight loss, protein consumption plays a vital role in several ways:

  1. High-protein diets are often associated with increased feelings of fullness and reduced appetite. Protein-rich foods take longer to digest, promoting a sustained feeling of satiety and reducing the likelihood of overeating.
  2. Protein has a higher thermic effect than carbohydrates and fats, which means that the body expends more energy (calories) to digest and process protein-rich foods. This can help speed up your metabolism, which is good for weight loss.
  3. When you eat fewer calories than your body uses, it starts using your muscles for energy. But if you eat enough protein, it can help protect your muscles so that most of the weight you lose comes from fat.

How Much Protein Intake for Weight Loss:

The optimal protein intake for weight loss varies based on factors such as age, gender, activity level, and overall calorie intake. A simple rule is to try to have around 0.8 to 1.2 grams of protein for every pound you weigh. For instance, if you weigh 150 pounds, you should try to eat about 120 to 180 grams of protein every day.

Why Protein Intake is Necessary for Muscle Gain

Building muscle requires an adequate supply of protein to support muscle growth and repair. Protein intake is crucial for several reasons:

  1. Protein consumption boosts muscle protein synthesis (MPS), a process in which new muscle tissue is built. To boost MPS, a regular intake of amino acids from protein is essential.1
  2. Intense workouts create microscopic tears in muscle fibers. Protein provides the necessary amino acids to the muscles, which leads repair and growth of muscles.
  3. Consuming protein before and after workouts can enhance muscle protein synthesis (MPS) and recovery, eat carbs along with the protein. This combination refills energy and supports muscle repair.

How Much Protein Intake for Muscle Gain

For individuals aiming to gain muscle mass, protein requirements are slightly higher than those for weight loss. A common recommendation is to consume around 1.2 to 2.0 grams of protein per pound of body weight. For instance, a person weighing 160 pounds would target a daily protein intake of 192 to 320 grams.

Best High Protein Foods for Weight Loss and Muscle Gain

Protein-rich foods not only help you feel full and satisfied but also have a higher thermic effect. Here is a list of high-protein foods that can support your weight loss journey:

  1. Eggs
  2. Meat: Chicken, Turkey
  3. Fish: Salmon, Tuna, Shrimp
  4. Vegetables: Spinach, Broccoli
  5. Dairy: Cottage Cheese, Greek Yogurt
  6. Plant Based: Lentills, Chickpeas, Tofu
  7. Nuts and seeds: Almonds, chia seeds

How to Full-fill Protein Intake:

  1. Include lean sources of protein in your diet, such as poultry, fish, lean meats, eggs, dairy products, legumes, and plant-based protein sources like tofu and quinoa.
  2. Divide your protein intake evenly across meals to ensure a steady supply of amino acids for muscle repair and growth.
  3. Consume protein before and after workouts to maximize muscle protein synthesis and support recovery.
  4. Protein shakes and supplements can help you meet your protein goals, especially if you have difficulty getting enough protein from whole foods.

List of Benefits of Protein Intake

Here’s a list of benefits you can get from consuming enough protein for weight loss and muscle gain:

  1. Build Muscles
  2. Helps Repair and Recovery
  3. Helps in Losing Weight
  4. Boost metabolic rate
  5. Helps maintain muscle mass
  6. Regulate hormone production


When you want to lose weight and build muscles, eating enough protein is really important. Protein helps you feel full, helps your muscles grow and heal, and helps your body use energy well.

Whether you want to lose weight or make your muscles stronger, eating the right amount of protein in your meals can really help you reach your fitness goals.

Achieving and maintaining good physical fitness requires more than just intense workouts and lifting heavy weights. Proper muscle recovery is crucial but often ignored.

Whether you’re an athlete, bodybuilder, or fitness enthusiast, it’s important to know how important muscle recovery is. It helps you get better results over a long time, avoid getting hurt, and do even better in your physical activities.

The Science Behind Muscle Recovery

Muscle recovery is a complex process that involves repairing and rebuilding muscle fibers damaged during exercise. When you engage in physical activity, such as weightlifting or high-intensity interval training, your muscles undergo microscopic tears. These tears trigger an inflammatory response, leading to soreness and discomfort. However, this process is essential for muscle growth and strength development.1

During the recovery phase, your body repairs these microtears, making the muscle fibers thicker and more robust. This process helps increased muscle mass and improved physical performance over time. Proper muscle recovery also helps restore energy stores, balance hormone levels, and reduce the risk of overtraining and injury.2

Benefits of Muscle Recovery

  1. Enhanced Muscle Growth: Giving your muscles enough time to rest helps them get better and bigger, which makes your muscles stronger. If you don’t rest enough, you might find it harder to make progress and improve your strength.
  2. Improved Performance: Of course, rested muscles perform better. Proper recovery helps maintain your physical and mental capabilities, leading to improved performance during workouts and competitions.
  3. Injury Prevention: When your muscles work too hard, they can get hurt more easily. But if you let your muscles rest and get better, the chances of getting hurt, like getting strains, sprains, or other exercise-related injuries, become lower.
  4. Reduced Muscle Soreness: Methods like stretching and using a foam roller can make your muscles feel better and less stiff. This helps you exercise more easily and regularly.
  5. Hormonal Balance: Hard exercises can sometimes mess up how your hormones work for a little while. Giving your body enough time to rest helps fix the balance of these hormones, which is really important for staying healthy and fit.
  6. Mental Well-being: Recovery is not only good for physical health but also mental health. Taking time to rest and recover can help reduce stress, anxiety, and mental fatigue associated with rigorous training routines.

Best Exercise for Muscle Recovery

Muscle Recovery

Here are some best effective exercises for muscle recovery:

  1. Foam Rolling
  2. Stretching
  3. Walking
  4. Swimming
  5. Jogging
  6. Low-intensity cycling
  7. Yoga

Foods for Better Muscle Recovery

Muscle Recovery

Eating the right foods at the right times is really important for helping your muscles get better after exercise. It helps put back energy, decrease swelling, and fix muscles. Here are some great foods that can help your muscles recover well:

Protein-Rich Foods:

  1. Chicken
  2. Turkey
  3. Fish
  4. Eggs
  5. Beans
  6. Lentils
  7. Tofu

Complex Carbohydrates:

  1. Whole grains
  2. Fruits
  3. Vegetables
  4. Legumes

Anti-Inflammatory Foods: Inflammation is a natural part of the recovery process, but excessive inflammation can hinder progress. Foods rich in antioxidants, such as berries, leafy greens, and nuts, help combat inflammation.

Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have anti-inflammatory properties and support overall health.

Hydration: Staying hydrated is crucial for optimal muscle function and recovery.

Post-Workout Nutrition: Consuming a combination of protein and carbohydrates within a couple of hours after exercise can help kickstart the recovery process and replenish glycogen stores.

Micronutrients: Vitamins and minerals, such as vitamin D, calcium, magnesium, and zinc, are essential for muscle and bone health.

Best Post-Workout Meal Options for Muscle Recovery

Here are healthy post-workout meal ideas that are suitable for muscle recovery:

  1. Chickpeas Salad
  2. Grilled chicken with brown rice
  3. Soychunk with 2 Whole wheat roti
  4. Paneer with 2 Whole wheat roti
  5. Lentils soup
  6. Oatmeal, protein, honey, milk
  7. Boiled eggs

Best Supplement for Muscle Recovery

Here are some commonly used supplements for muscle recovery:

  1. Whey protein: Protein is crucial for muscle repair and growth.
  2. Branched-Chain Amino Acids (BCAAs): BCAA can help reduce muscle soreness and support recovery when taken before or after exercise.
  3. Creatine: It aids in muscle recovery by promoting the replenishment of ATP (energy molecule) stores.
  4. L-Glutamine: Glutamine is an amino acid that may help reduce muscle soreness and support the immune system during intense training.
  5. Tart Cherry Extract: Tart cherry contains compounds that may help reduce muscle soreness and inflammation after intense exercise.


Understanding the science behind muscle repair, the benefits of proper recovery, and the role of nutrition, and supplements. This can help recover muscles and build more effectively.

By giving your muscles the time and resources they need to heal and grow, you’ll not only see better results but also reduce the risk of injury and improve your overall well-being.

High-fiber foods are often considered a good choice for those following a low-carb diet due to their unique properties and health benefits.

But, if you want to lose belly fat and weight, eating foods with soluble fiber is a very healthy option for you.

This article answers all your questions about high-fiber foods and how they can help with weight loss.

Different Types of Fiber?

Fiber comes from plants and offers many health benefits, like helping with weight loss. There are two primary types of dietary fiber: soluble fiber and insoluble fiber.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance. It helps to slow down the digestion and absorption of nutrients in the small intestine. It is found in foods such as oats, barley, legumes, fruits, and vegetables.

Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive system. Insoluble fiber can be found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables.

Soluble Fiber and Weight Loss Research

Research has found that eating 10 grams of soluble fiber every day can reduce the chances of gaining belly fat by 3.7%.1

Many research studies have found that people who eat lots of soluble fiber are less likely to have fat around their belly.2

A new study in the Annals of Internal Medicine shows that eating 30 grams of fiber every day can be helpful for losing weight and reducing blood pressure.3

6 Benefits of Eating Soluber Fiber?

Fiber can be beneficial for weight loss in several ways:

  1. Feeling Full: Foods that have a lot of fiber in them can make you feel full and satisfied even if you eat fewer calories. This can help you eat less overall, which may lead to weight loss.
  2. Increased Satiety: Foods that are high in fiber make you feel fuller for longer because they take more time to chew and digest. This feeling of fullness helps control your hunger and reduce cravings for food, which helps with weight loss.
  3. Slower Digestion: Foods with lots of fiber take more time to digest. This slow digestion can control your hunger and stop you from eating too much.
  4. Reduced Caloric Density: Foods that have lots of fiber, like fruits, vegetables, and whole grains, don’t have too many calories. That means you can eat a lot of these foods without taking in too many calories.
  5. Balancing Blood Sugar: Soluble fiber can make sugar get into your body more slowly. It keeps your blood sugar levels steady. This can help you have fewer cravings and better control over your blood sugar, which might help with losing weight.
  6. Improved Gut Health: Fiber works like a helpful food for good bacteria in our gut. When these good bacteria grow well, they create a healthy gut environment. This healthy gut environment is connected to better weight control and metabolism.

4 Healthy Benefits of Insoluble Fiber

Insoluble fiber offers several health benefits, mostly related to digestive health:

  1. May help in weight management
  2. Prevention of constipation
  3. Improves bowel health
  4. May control blood sugar levels

12 Low-Calorie and High-fiber Vegetable List

High-fiber vegetable

Several vegetables are low in calories and high in fiber. Here’s a list:

  1. Brocolli
  2. Cauliflower
  3. Spinach
  4. Kale
  5. Carrots
  6. Bell Peppers
  7. Cucumber
  8. Celery
  9. Cabbage
  10. Lettuce
  11. Sprouts
  12. Radishes

14 Low-Calorie and High-fiber Fruits List

High-fiber foods

Here’s a list of low-calorie fruits that are also high in fiber:

  1. Strawberries
  2. Raspberries
  3. Blackberries
  4. Blueberries
  5. Apples
  6. Pears
  7. Oranges
  8. Kiwi
  9. Watermelon
  10. Grapefruit
  11. Plums
  12. Peaches
  13. Apricots

8 High-Fiber Nuts and Seeds List?

Nuts and seeds are generally good sources of fiber. Here is a list of nuts and seeds that are relatively high in fiber:

  1. Almonds
  2. Walnuts
  3. Hazelnuts
  4. Pistachios
  5. Chia Seeds
  6. Flaxseeds
  7. Pumpkin Seeds
  8. Sunflower Seeds

How do High-fiber Foods help with Weight Loss?

Foods with a lot of fiber can make you feel full and satisfied with fewer calories. They take longer to digest than foods with less fiber. The soluble fiber in these foods can also slow down how quickly your body absorbs sugar, which helps keep your blood sugar levels steady and aids weight loss.


Fiber can help with weight loss, but it works best when you eat a balanced and healthy diet and also do regular physical activity. When you eat more fiber, make sure to drink lots of water too. Water helps prevent constipation and keeps your digestion running smoothly.

The push and pull workout is a highly effective approach to target all your muscles in a balanced manner.

Push-pull is a resistance training method where athletes divide their workout routine into different muscle groups.

Athletes and intermediate-level gym-goers find this workout method more effective than the traditional approach. It aids in better muscle recovery and building muscle mass. Additionally, they can work on each muscle more frequently without risking overtraining.

What is a Push & Pull workout?

A split push and pull workout style involves training your body with pushing movements on one day and pulling movements on another day.

This approach is commonly used by bodybuilders, as well as athletes like footballers, basketball players, and wrestlers. However, nowadays, regular gym-goers also admire the push-and-pull method for its ability to help build muscles and strength more effectively.

Push Method

A training pattern is when muscles contract while the body is pushing against resistance, like when lifting or pushing weights. This type of movement is called a “push” movement because the muscles contract as they push against the resistance.

Muscles that are included in push workout

  1. Chest
  2. Triceps
  3. Shoulder
  4. Quads
  5. Outer thigh

Exercises that are included in push workout

  1. Pushup
  2. Chest press
  3. Overhead press
  4. Chest flies
  5. Dips
  6. Skull Crusher
  7. Triceps extension
  8. Skull Crusher
  9. Squats
  10. Shoulder press

Pull method

Pull training is the opposite of the push method. It involves a training pattern where the muscles contract while the body pulls against resistance, such as when doing exercises like rows or pull-ups. The movement is called a “pull” movement because the muscles contract as they pull the weight toward the body.

Muscles that are included in pull workout

  1. Back muscles
  2. Hamstring
  3. Biceps
  4. Obliques
  5. Glutes

Exercises that are included in push workout

  1. Preacher curls
  2. Concentration curls
  3. Barbell curls
  4. Incline curls
  5. Hammer curls
  6. Back extension
  7. Lat pulls
  8. Seated rowing
  9. Dumbbell Pullover

If you go to the gym regularly and follow this exercise method, you can train each of your muscles two times a week. This technique helps you work on all the different muscles by dividing your workouts into specific days for pushing and pulling exercises.

Benefits of Splitting Workouts

Splitting the training pattern can indeed be beneficial for us, as there are many advantages:

1. Training becomes easier

The traditional way of working out might seem easier to grasp. However, once you understand the concept of push-and-pull training, it becomes the simplest and most effective way to exercise.

By organizing muscle groups into “push” and “pull” categories, it becomes straightforward to identify which muscles you should be targeting and developing. Additionally, it becomes easier to remember which muscles you might be overtraining and which ones you have not trained in a particular week.

2. Enhance Recovery

When following the traditional way of training, where you work on a single muscle group each day, it can lead to overtraining if you train the same muscle group consecutively.

For instance, if you train your chest on day one and then target your triceps on day two, you’re working on related muscles in a row. This doesn’t provide enough time for proper muscle recovery, leading to increased fatigue and potential overuse injuries.

On the other hand, the push and pull method is designed to give each muscle group more time to recover. By splitting your workouts into push and pull movements on different days, you allow approximately 72 hours of recovery time for each muscle group before working on them again. This helps prevent overtraining, allows for better muscle repair, and promotes overall muscle growth and strength.

Increased Training Frequency

With a split routine, you have the advantage of training each muscle group more frequently throughout the week. Instead of just training a muscle group once a week as in traditional full-body workouts, you can target them two or more times, depending on how you structure your split routine.

How to implement Push and Pull?

Push and pull workout

If you are a beginner or an intermediate-level person, implementing a push-and-pull training routine into your daily life can be a preferable choice.

Beginner’s plan

  • Day 1: Push
  • Day 2: Rest
  • Day 3: Pull
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs
  • Day 7: Rest

Intermediate’s plan

  • Day 1: Push
  • Day 2: Pull
  • Day 3: Legs
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Pull
  • Day 7: Legs

Going with push-and-pull workouts can bring several benefits that contribute to better muscle recovery, injury prevention, and increased muscle mass

Which is better – Push & pull or traditional

Both the push and pull method and the traditional way of exercising are valid approaches to training, and each has its own benefits and advantages.

It’s not meant that you have to hop on a push/pull training regime to reach your athleticism goal instantly.

Fact’s to consider

  1. In push/pull: You train one-day push second-day pull and third-day legs and follow the sequence.
  2. In the traditional way: You train only one part for instance day 1 Chest 2nd day biceps and 3rd shoulder and forth.

1. Muscles training frequency

  1. In push/pull: You train each muscle twice a week
  2. In the traditional way: You train your muscles just once time in a week the frequency of muscle training will be limited to push/pull.

2. Workout duration – Push Pull Workout

  1. In push/pull: you have three muscles to be trained (for instance – Push day = Chest(5)+ Shoulder(5) + Triceps(5) = 15 exercises)
  2. Traditionally: In a traditional workout where you focus on a single muscle group (e.g., Chest) and perform multiple exercises targeting that muscle, the duration of the workout is generally shorter compared to the push and pull method.

3. Muscle Recovery

  1. In push/pull: this method allows time nearly 72 hours for muscles to be recovered.
  2. In the traditional way: in this method, the muscle can not be recovered if you train the same muscle group in a row.

Push Pull workout Plan for beginners

Below is the workout design for beginners for a week.
Perform these exercises as per your comfort and perform three sets and eight reps of every exercise

Day 1 – Push (Monday)


  • Flat bench press
  • Incline bench press
  • Decline bench press
  • Overhead 


  1. Triceps dips
  2. Cable rope triceps pushdown
  3. Lying triceps 
  4. Bench dips

Day 2 – Pull (Wednesday)


  1. Pullups
  2. Trap-bar deadlift
  3. Lat pulldown 
  4. One-arm dumbbell rowing


  1. Barbell curl
  2. Cable rope biceps curl
  3. Preacher curl
  4. Hammer curl

Day 3 – Shoulder & legs (Friday)


  1. Dumbbell overhead press
  2. Alternate overhead press 
  3. Reverse fly
  4. Shrugs


  1. Simple squats
  2. Barbell squats
  3. Thigh machine press
  4. Leg extension
  5. Weighted calf raise

Things to be considered


Nutrition plays a crucial role in supporting overall health, preventing injuries, reducing inflammation, and promoting faster recovery and muscle building. Properly fueling your body with nutrient-dense foods is essential for maximizing the benefits of your workouts and maintaining optimal well-being.

Tips to Consider:-

  1. Eat a balanced diet
  2. Protein intake
  3. Healthy fats
  4. Good carbohydrates
  5. Stay hydrated


Sleep is a critical component of the recovery process and is essential for those following the push-and-pull training regime or any other workout routine.

Here’s why sleep is crucial for muscle building and overall well-being:

  1. Muscle recovery
  2. Injury prevention
  3. Energy restoration
  4. Enhance mood
  5. Hormone regulation


The pull-push exercise regime allows you to work on each muscle group twice a week, leading to improved muscle recovery, muscle building, and increased strength.

In push workouts, you target muscles like the chest, triceps, and shoulders.

In pull workouts, you target muscles like the back muscles, biceps, hamstrings, and forearm.

Adding this workout regime to your routine can lead to various positive outcomes, including a better physique, improved muscle definition, and increased overall strength. A well-trained and healthy body not only enhances your physical appearance but also contributes to a happier mood and improved overall well-being.

Weight loss can be difficult, but there are some special ways to burn fat and keep your body healthy.

One of these ways is by drinking tea, which is a popular drink after water. There are many different types of teas, and each type has its health benefits.

The tea leaves used to make these teas come from the Camellia Sinensis plant. These leaves contain bioactive substances like caffeine, catechin, and L-theanine, which are known to be good for our health. These compounds have been linked to various benefits:

  • Help reduce belly fat
  • Enhance metabolism
  • Maintain healthy weight
  • Reduce the risk of chronic disease
  • Fight inflammation
  • Boost immune system
Best tea for flat tummy

Best Tea for Flat Tummy

Tea is often considered a helpful drink for weight loss due to certain natural compounds like catechins. These compounds can speed up metabolism and break down fat cells faster. Tea also contains some caffeine, which can increase energy levels and help the body burn more calories. Together, these two compounds may help reduce overall body fat.

1. Green Tea

Best Tea for Flat Tummy

Green tea is very effective when it comes to improving health and aiding in weight loss.

Green tea contains a lot of catechins, especially EGCG, also known as epigallocatechin gallate. EGCG helps the body break down fat cells and prevents the formation of new fat cells.

Research has shown that people who consumed green tea extract for 12 weeks experienced a decrease in body fat, body weight, and waist size.

Green tea is rich in catechins, which can boost metabolism and assist in burning fat.

Benefits of green tea

  1. Increase fat reduction
  2. Having healthy bio-active compounds
  3. May lower the chances of cancer
  4. Natural detox
  5. Prevent cardiovascular problem

Drinking green tea is good for your health. You can have it 4-5 times a day because it contains low levels of caffeine.

Also Read: Green Tea for Weight Loss & Other Health Benefits

2. Oolong Tea

Best Tea for Flat Tummy

An aromatic, flavored, and tasty tea may help with weight loss by melting fat and speeding up metabolism. Oolong tea, in particular, can prevent the formation of new fat cells and create a thermogenic state in the body, where it produces heat and burns more calories.

In a study with 102 obese and overweight individuals, they were asked to drink oolong tea continuously for six weeks. The results showed that they experienced a reduction in body fat and body weight. The researchers believe that oolong tea improves the body’s metabolism of lipids (fats).

Benefits of oolong tea

  1. Help aid weight loss
  2. Reduce blood pressure
  3. Improving sleep
  4. Reduce vascular inflammation
  5. Protecting brain

Oolong tea might be a good choice for a healthy morning beverage because it has a lower amount of caffeine.

3. White Tea

This special tea has a distinct flavor that is both sweet and delightful, making it very addictive.

Among different types of tea, white tea stands out as the rarest and least processed. It contains a large number of helpful antioxidants known as ‘polyphenols.’

Both white tea and green tea have a similar level of catechins, which are antioxidants that can help burn body fat and aid in weight loss.

A study discovered that white tea is particularly effective in enhancing lipolysis, which means it helps break down stored fat cells and prevents the body from storing new fat cells.

Benefits of white tea

  1. Aid weight loss
  2. High in antioxidant
  3. Reduce insulin resistance
  4. Fight cancer
  5. Help skin aging
  6. Lower risk of heart disease

You can enjoy a delicious cup of white tea in the morning. It tastes quite good!

4. Mint tea

Best Tea for Flat Tummy

There are two types of mint tea: one is made with peppermint leaves, known as peppermint tea, and the other is made with spearmint, known as spearmint tea.

Many people prefer to drink mint tea because it can help relieve pain and relax both your muscles and mind. The menthol in mint tea gives you a cool feeling and improves blood flow.

Peppermint tea does not contain caffeine and has all-natural flavors. It is also low in calories, which can help prevent excessive hunger and boost your metabolism.

Mint tea is a great drink to have before a workout, especially for those who exercise regularly.

Benefits of Mint tea

  • Triggers your hunger
  • Reduce unwanted cravings
  • Improves metabolism
  • Low in calories and carbs

You can enhance the taste of your peppermint tea by adding some ginger or honey. Not only does it make the tea more flavorful, but it can also aid in weight loss.

5. Pu-erh tea

Pu-erh tea is different from fermented tea. It comes from Yunnan Province, China.

Pu-erh has a special and strong earthy taste. Drinking Pu-erh tea is a healthy choice if you want to lose weight. The best time to have tea is after a meal. Wait for an hour and then drink Pu-erh tea. It can help remove excess oil and assist your body in getting rid of hard-to-digest leftovers.

Benefits of Pu-erh tea

  • Helps indigestion
  • It helps to lose weight
  • Burn fat
  • Increases appetite

Pu-erh tea could make you feel hungrier and eat more. So, when you begin drinking this tea, it’s a good idea to have healthy foods with it, such as light snacks, fruits, or salad. This is because, in the beginning, you might experience more hunger, but it’s essential to avoid unhealthy foods. After a while, your body may adjust, and the strong urge to eat will lessen.

6. Herbal Tea

Best Tea for Flat Tummy

Many people like to drink herbal tea to help with belly fat and weight control. Herbal tea is made by using herbs, fresh fruits, and spices. It is quite popular among people.

Benefits of Herbal tea

  • No Artificial preservatives 
  • Increases your metabolism
  • It helps to lose weight
  • Reduce stress and depression
  • Prevent other diseases

There are some popular types of herbal teas, each with its unique characteristics.

  1. Ginger tea
  2. Rosehip tea
  3. Hibiscus tea
  4. rooibos tea
  5. Mate tea

Rooibos tea – Best Weight Loss Tea

Rooibos tea is a type of herbal tea that can aid in burning fat. It boosts lipid metabolism, which helps break down fat cells.

A small study suggests that it can speed up metabolism and prevent the formation of new fat cells.

Mate tea

Mate tea is also beneficial for weight loss. It has powerful effects on burning calories and promoting weight loss by improving insulin sensitivity.


People all over the world drink tea for various reasons. They enjoy it because it can improve their mood, help them relax, and because it tastes good.

Some teas, such as green tea, oolong tea, white tea, and mint tea, can also be helpful for weight loss. These teas contain caffeine and catechin antioxidants, which can assist in weight loss.

If you regularly drink these teas and exercise, they might help you lose weight and reduce belly fat.

A lot of people don’t understand why fitness is important to have a long and healthy life without chronic diseases and more benefits. People who live a healthy lifestyle also experience many health advantages.

Many individuals aren’t living a healthy lifestyle, and they keep making excuses, promising to go to the gym starting tomorrow, but that day never arrives. They just imagine having an amazing physique.

Fitness is achieved by those who are dedicated to taking care of their health through proper eating, exercising, and practicing meditation.

Being fit boosts our confidence; we become more attractive and look good in our clothes, among other things.

In this article, I will be discussing the positive aspects of fitness and aim to convince people by highlighting the benefits of a healthy lifestyle.

Some of the points why is it important to be physically fit

  • Feel stronger
  • Look attractive
  • I feel more energized every time
  • You easily focused
  • You sleep better
  • May quit smoking
  • You rarely fall sick

Improve health

When you are physically fit, your heart functions better, which reduces the risk of developing heart disease. On the other hand, individuals who lead a sedentary lifestyle are more prone to heart-related ailments.

Engaging in exercise increases the supply of oxygen to the body, promoting a healthy heart and improving blood circulation.1

Regular exercise has immediate benefits on your cognitive abilities, regardless of your age. It can enhance decision-making skills and help reduce feelings of anxiety and depression.2

Why is Cardiovascular Fitness Important

  • Improve blood circulation
  • Blood pressure controlled
  • Improve oxygen consumption
  • Keep heart healthy
  • Improve decision-making skill
  • Lower anxiety and depression
  • Help sleep better

Fitness is achieved through consistent exercise and staying active throughout the day. Children and teenagers who engage in regular physical activity can develop strong muscles. Moderate-intensity training can also slow down the natural decline in bone density that typically occurs with age.3

Also, regular exercise contributes to improved sleep quality. It helps you fall asleep faster and allows you to enjoy longer periods of restful sleep.

There are various types of activities that can promote better health and fitness. Here are a few examples:

  1. Walking is a highly beneficial and easy activity to incorporate into your routine. Aim to walk around 1500-2000 steps per day to maintain a healthy heart.
  2. Running at a low to moderate pace can also contribute to your overall fitness. It helps improve cardiovascular endurance, burn calories, and strengthen your muscles.
  3. Jumping rope
  4. Yoga

Improves body weight

Why fitness is important

Being physically fit means maintaining a healthy body weight, neither being underweight nor overweight. Being overweight can lead to various issues such as joint pain, discomfort in clothes, double chin, and excessive sweating.

Being either underweight or overweight can have negative effects on how we feel about ourselves.

When you are physically fit, you tend to attract people, feel more confident, and experience happiness when you see your body.

Regular physical activity can prevent weight gain and help maintain healthy body weight. It is beneficial to incorporate resistance training or stay active throughout the day to burn more calories and promote overall fitness.

Positive sides of being physically fit:-

  • Feel confident
  • Feels happier
  • You became selective
  • Everybody loves you
  • Your thought turn great
  • Improve sex life
  • Enhance energy levels

Physical activity is crucial for overweight individuals as it not only helps prevent weight gain but also promotes weight loss. Engaging in physical activity once a day can help burn calories effectively.

If visiting the gym regularly is challenging, you can opt for alternatives like running or doing high-intensity workouts at home. Simple lifestyle changes such as taking the stairs instead of the elevator can also contribute to staying active. Remember, consistency in physical activity is key to seeing results.

When you are physically fit, you tend to make more mindful choices about your food consumption, leading to maintaining a healthy body weight.

Moreover, regular physical exercise can have positive effects on sexual health. In men, it can improve testosterone levels, thereby enhancing their sex life. In women, regular physical activity can improve sexual arousal.

Type of activity for maintaining weight and promoting fitness

  1. Aerobic and anaerobic activity
  2. Dancing
  3. Resistance training
  4. Yoga

Emotional Benefits

Being physically fit has a profoundly positive effect on depression and anxiety. It helps reduce stress, improves memory power, enhances sleep quality, increases happiness, provides more energy, and boosts overall mood.

Experts recommend dedicating just 30 minutes five days a week to exercise, as it can greatly benefit mental health.4

Exercise not only improves cardiovascular health but also enhances mental well-being by increasing alertness, concentration, and overall mood.5

Individuals who are physically fit tend to experience fewer mental health issues and are more likely to lead happy, fit, and cheerful lives.

Benefits of physical fitness

  • Improves your confidence
  • Depression and anxiety-free
  • Help in sleep better
  • You will always look positive
  • Lower the risk of mental illness
  • Better emotional wellbeing

What else do you need? Physical Fitness has all the capability to change your life in a good way.

Type of activity for improve mental health and promote overall wellbeing

  1. Walking
  2. Running
  3. Jumping rope
  4. Yoga
  5. Meditation
  6. Dancing

You will live longer

Engaging in regular physical activity leads to a healthier and longer life with a reduced risk of chronic diseases compared to a sedentary lifestyle.

Even simple activities like walking can contribute to adding years to your life.

According to Harvard, participating in aerobic activities for 150-300 minutes per week, along with 75 minutes of resistance training, can promote good health and well-being.6

Physical activity helps you in this also:-

  • Helps avoid smoking and tobacco
  • Boosts your energy level so you can be active throughout the day.
  • Add years to your life
  • Also, you may not lose your hair

Individuals who lead active lifestyles and engage in regular physical exercise tend to experience fewer issues related to mental and physical health.

Research indicates that aerobic activity can contribute to a longer lifespan. Moreover, regular exercise helps improve bone density, positively affects mood, and reduces the risk of chronic diseases such as heart disease and diabetes.7

By putting in the effort now and maintaining a consistent exercise routine, we can reap the benefits in the future.

Type of activity that extend life span and promote fitness

  1. Walking
  2. Running
  3. Yoga


Fitness is not a specific destination or goal to achieve. It is simply about adopting a healthy lifestyle that everyone should strive for.

Once you start incorporating regular physical activity into your life, whether it’s going to the gym, running on a treadmill at home, or practicing yoga, you will witness the amazing positive changes that occur.

I’m here to encourage you to engage in activities that make you active. I assure you that once you embrace fitness, you will develop a genuine love for it.

Some more positive aspects you might be noticing:-

  • You avoid beverages
  • Sleep importance
  • Fitness is a lot more than just a gym
  • Start seeing your belly shrinking and your chin visible
  • Clothes fitted perfectly
  • Depression and anxiety never be a problem

There is a lot more benefit of fitness you could feel by yourself. Start your fitness journey today. That’s all

Have you ever tried to lose weight or change your diet but now you’re considering starting to exercise? Well, I have just the right article for you on easy exercises for beginners.

If you don’t want to go to the gym or you’re short on time, I have some workouts that are easy to do and can be done in your living room, on the terrace, or anywhere you like.

Starting to exercise is always beneficial for both your mental and physical health. It is also the key to losing weight and maintaining good overall health.

In this article, we will explore some simple indoor and outdoor workouts that are perfect for beginners.

Let’s begin!

Easy Exercises for Beginners – Indoor Workouts

Knee pushups

Easy Exercises for Beginners

This workout routine is simple and suitable for people who are new to exercising. It can be completed quickly by anyone.

Knee pushups are beneficial for strengthening the upper body, including the chest, abs, shoulders, and arms.

Start by doing knee pushups for a day or two, and then progress to doing toe pushups.

Benefits of Knee pushups

  • Easy for beginners
  • Improve upper body strength
  • Good for joints


  • Lie down as if you’re doing push-ups, but instead of being on your toes, be on your knees.
  • Bend your elbows and lower yourself towards the ground.
  • Push your body back up to the starting position.
  • Repeat this exercise up to 12 times.


Easy Exercises for Beginners

The plank is a very popular exercise that focuses on the muscles in your abdomen and core. Doing the plank for 30 to 60 seconds, three times a day, is enough.

Planking is also good for making your neck, arms, and shoulders stronger because you have to support your own body weight.

When you do the plank correctly, it strengthens various parts of your body including your spine, rhomboids, lats, trapezius, core muscles, quads, glutes, hamstrings, shoulders, and triceps.

If you’re a beginner, it’s recommended to try holding the plank for at least one minute in order to get the benefits of this exercise.

Benefits of plank

  • Strengthens your core
  • Improve flexibility
  • Better metabolism
  • Improves stability and posture
  • Reduce belly fat and makes tummy tight
  • Reduce back pain


  1. Lie down on your forearms, just like you see in the pictures. Make sure that your body is straight from your head to your feet.
  2. Make sure not to bend your lower back and hips. Stay in this position for at least 30 seconds to 1 minute.
  3. Repeat this exercise at least three times, holding the position for 30 seconds to 1 minute each time.


Avoid doing planks if you have a shoulder injury.

If you’re new to planking, aim for at least 2 minutes. Beginners can start with 1 minute.


Easy Exercises for Beginners

Crunches are a simple and well-known exercise for the stomach that beginners can easily do.

When done correctly, crunches work out all the different parts of your core at the same time. Specifically, they target the front muscles (rectus abdominis) and the side muscles (obliques).

Crunches are beneficial for developing strong core muscles, which can improve stability and performance.

Benefits of crunches

  • Provide stability
  • Strengthening your core
  • Build muscles
  • Better performance
  • Do not require gym equipment


  1. Lie on your back and put your feet on the ground.
  2. Bend your knees and place your hands behind your head.
  3. When you’re going up, remember to breathe out and stay relaxed.
  4. Breathe in as you return to the starting position.
  5. Repeat this exercise at least 12 times, doing it four times in total.


The most effective workout for developing core muscles for people who are just starting out.

Chair workout

Chair workouts are a simple form of exercise for people who are new to working out. You can do many different exercises using a chair to help you.

Chair exercise like

  • Chair push-ups
  • Chair squats
  • Tricep dips
  • Seated leg raises

Benefits of chairs exercises

  • Increased confidence and self-esteem
  • Increased circulation
  • Improve posture and balance
  • Increased coordination
  • Increased flexibility and strength


Get a strong chair and spend 10-15 minutes doing each exercise to enjoy the advantages.


Dancing is a simple and effective way to stay fit and lose weight.

Just 20 minutes of dancing can bring you numerous benefits and make you happy.

If you don’t feel like exercising, try putting on your favorite songs and dancing along with your favorite people.

Benefits of dancing

  • Lose weight or maintain weight
  • Improved health of your heart and lungs.
  • Better coordination, agility, and flexibility.
  • Increased strength, and overall stamina.
  • Improved cardiovascular fitness.
  • Improved strength and tone of your muscles.


Dancing sessions that last for 30 minutes are excellent for managing weight. Dancing can make us feel happier, more confident, and lighter, among other benefits.

Read more: Indoor exercises.

Easy Exercise for Beginners – Outdoor Workouts

Riding Bicycle

Many people enjoy riding bicycles as their favorite outdoor exercise.

Cycling is a great way to lose weight and maintain good health.

Riding a bicycle has positive effects on our ability to burn fat, our body’s basic metabolic rate, and our muscle mass.

When you pedal up and down while cycling, you encounter resistance that helps in building muscle.

Benefits of Riding Bicycle

  • Leg strength
  • Good for beginners
  • Improve mental health
  • Positive start to a morning
  • Help weight loss and maintain weight


Starting your day by riding a bicycle in the morning can be a wonderful way to begin. It helps you feel relaxed, happier and improves your mental health.


Easy Exercises for Beginners

Doing 5-10 minutes of cardiovascular exercise every day can have a big impact on both your physical and mental well-being.

Running can help strengthen and tone your lower body, including your buttocks and more.

Running helps improve the muscles in your thighs (quadriceps), the back of your thighs (hamstrings), your calves, and your buttocks (glutes).

Benefits of running

  • Improve cardiovascular fitness
  • Burn fat more effectively
  • Build strong muscle
  • Finest Stress Reliever
  • Boost your Confidence and Self-esteem
  • Muscular your legs
  • Help you to be an Athleticism
  • Reduce the risk of cancer
  • Help you sleep better
  • Read more benefits of running


Running is the best type of exercise.

Running has many advantages for your body and mind. And all of these advantages come together to give you an extra bonus, which is a longer lifespan.


Try these easy exercises regularly to get the most out of them and aim to be consistent.

The more you stick to both indoor and outdoor activities, the healthier you will become.

Start with these exercises and then challenge yourself to do more. Consider going to the gym and lifting heavier weights.

Being fit brings many advantages such as improved health, and more.

Good fitness comes with lots of benefits like

  • Makes us attractive
  • Build our confidence
  • Maximum life expectancy
  • Weight loss
  • Good mental health
  • It gives you the power to be calm in every situation

A Chocolate-Peanut Butter Protein Shake is a delicious and nutritious beverage that can be enjoyed as a pre-workout boost or a post-workout recovery drink.

Here’s a simple recipe to make Chocolate-Peanut Butter Protein Shake:

Chocolate-Peanut Butter Protein Shake


  • 1 scoop of chocolate protein powder
  • 1 tablespoon of peanut butter
  • 1 cup of milk (dairy or plant-based)
  • 1 cup of oats
  • Ice cubes (optional)
  • Sweetener of your choice (optional)
Chocolate Protein Shake


  1. In a blender, add the chocolate protein powder, peanut butter, oats, and milk.
  2. Blend on high speed until all the ingredients are well combined and the mixture is smooth.
  3. If desired, add ice cubes to make the shake colder and thicker.
Nutrition Facts:

Calories - 294
Protein - 34g
Carbs - 26g
Fat - 6g

Benefits of Chocolate Peanut Butter Shake

A Chocolate Protein and Peanut Butter Shake offers a variety of benefits for your health. Here are some of the benefits of this delicious shake:

  1. Protein-Rich Source: Protein is essential for muscle repair and growth, making it beneficial for post-workout recovery.
  2. Muscle Recovery: This shake provides essential amino acids to support muscle recovery. Instant muscle recovery helps reduce muscle soreness and faster healing.
  3. Nutrient Boost: Peanut butter in a shake adds essential nutrients such as healthy fats, fiber, vitamins, and minerals to the shake. This also provides energy for a long time.
  4. Lose Weight: Protein and healthy fats from peanut butter help increase feelings of fullness and reduce cravings. This is beneficial for weight management or weight loss by helping to control appetite and prevent overeating.
  5. Build Muscles: Protein is essential for muscle protein synthesis, which is building new muscle tissue.

Chocolate-Peanut Butter Protein Shake for Weight Loss

In order to lose weight, chocolate protein, and peanut butter can be calorie-dense.

To ensure weight loss, it’s crucial to be mindful of your overall calorie intake. Calculate your daily calorie needs based on your goals and ensure the combination of chocolate protein and peanut butter fits within your allotted calories.

Drinking a chocolate protein and peanut butter shake can be a beneficial addition to your diet when aiming to build muscles.

While the shake can provide valuable nutrients and support muscle recovery, limiting its consumption to around 2 times a week is recommended.

What are Lentils?

Lentils are a type of legume that come in various colors, including green, brown, red, and black. Lentils are known for their high nutritional value, as they are rich in protein, fiber, vitamins, and minerals.

Lentils are highly nutritious and budget-friendly and easy to prepare, which makes them a preferred option for both nutritious meals and weight loss goals.

Benefits of Lentils for Weight Loss

Lentils are rich in dietary fiber, which plays a crucial role in weight loss. Fiber helps you feel fuller for longer, reducing hunger and preventing overeating.

Lentils are a great plant-based protein source. Protein is important for building and repairing tissues, as well as keeping your muscles strong. Having more muscle can help burn calories more efficiently.

Lentils are packed with essential nutrients such as iron, folate, potassium, and B vitamins. These nutrients are essential for overall health being and can also promote healthy weight loss.

Lentils are naturally low in calories and saturated fat. This makes them a healthier alternative to higher-fat protein sources. Adding high protein sources to your meal is the perfect way to lose weight.

Nutrition Facts of Lentils

Lentils for weight loss

The following nutrition facts are approximate values per 100 grams of cooked lentils:

  • Calories: 116
  • Protein: 9 grams
  • Fat: 0.4 grams
  • Carbohydrates: 20 grams
  • Fiber: 8 grams

Benefits of Eating Lentils for Pre Workout

Lentils for weight loss

Lentils help slow down the breakdown of carbohydrates. This can help the body store energy that the muscles can use during exercise.1

Lentils have a low glycemic index, which means they provide a slow and steady release of energy. They are also high in protein, which is beneficial for improving endurance and increasing muscle mass.

A study discovered that consuming lentils three hours before exercising can boost endurance more effectively than other types of carbohydrates.2

How to Eat Lentils for Weight Loss

Adding lentils to your diet can offer both energy and vital nutrients. Here are some simple ways to include lentils in your weight loss journey:

  1. Lentils Salad
  2. Lentils Soup
  3. Lentils Wrap
  4. Boiled Lentils

Health Benefits of Lentils

Benefits of Lentils for weight loss
  1. Promote weight loss
  2. Increase muscle mass
  3. Keep blood pressure low
  4. Good for Heart Health
  5. Good for digestion
  6. Good for bones
  7. Keeping you energized


Including lentils in your weight loss diet can bring about several health advantages while keeping you feeling satisfied. Lentils are a valuable source of fiber, protein, and essential nutrients, and are low in saturated fat. They offer numerous benefits to support your overall well-being.

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