Shubham Dhyani, Author at Fitness Scenz

Fastest Ways to Lose Weight! Sounds exciting enough! However, the journey of eliminating belly fat and shrinking your waistline can take the longest time; but nothing is impossible. Losing fat from the belly might be the hardest, but it is not impossible.

Many manufacturers of weight loss pills, drinks, and capsules claim that their products can lead to fat burning and give you energy. However, using these products can be harmful to your body and may just be a waste of money.

If you focus on exercise and nutrition instead of supplements, you can make a massive change to your health and turn your lifestyle around for the better.

In this article, I will discuss some effective methods to fastest ways to lose weight.

Here are the 11 ways to Fastest Ways to Lose Weight

1. Be in a Calories Deficit

Being in a calorie deficit is the fastest ways to lose weight that helps reduce calorie intake and help you shed more pounds.

Do you know what the number one rule for losing fat is? A calorie deficit. This means consuming fewer calories than you do and burning more calories than you eat.

Note

Sticking with a calorie deficit and doing a proper, hard workout will give you tremendous results. Try to burn more calories than you have consumed throughout the day and you likely achieve the desired results in a few months.

If you can’t count your calories, that’s okay. Eating homemade cooked food can help you achieve a calorie deficit.

Tip: Avoid eating outside, stop eating processed food and evade sugary drinks.

Also Read: Foods that Should be Avoided Completely when Losing Weight

2. Control your Carb Intake

When focusing on fat loss, you should not be consuming bad processed carbohydrates. Refined carbohydrates are associated with excessive belly fat, so reducing your intake of them is the most promising approach to losing belly fat.

Foods to avoid to lose belly fat like white bread, refined grains, cereals, milk, sweetened yogurt, beer, sugary foods, and sugary drinks.

Tip: Eating simple carbs like vegetables, nuts, legumes, fruits, and unrefined whole grains.

3. Do not Eat Trans Fat

Trans fat can cause weight gain and is found in baked goods such as cakes, cookies, pizza, and more. To successfully lose weight, try to avoid these foods.

Note: Replace trans fat with monounsaturated fat, such as nuts, canola oil, olive oil, and more.

4. Substitute your Regular Oil for Olive Oil

Olive oil boosts metabolism, which can help you burn more fat and promote weight loss.

Olive oil has been long known for its health benefits, but recent research has revealed that it can also help boost metabolism. This means that consuming olive oil can help you burn more fat, promote weight loss, and improve overall health.

It is always a good idea to substitute your regular oil with olive oil when trying to lose belly fat.

5. Stop drinking Sugary Drink

Consuming these sugary beverages can lead to weight gain, which in turn can have serious implications for your metabolic health.

They may satisfy your sweet tooth in the short term, but the long-term implications of consuming sugary drinks outweigh any potential benefits.

Note: When you’re shedding, try to avoid any food or drinks with a high sugar content.

Related Read: Fruits That Are Bad For Weight Loss

6. Add Protein to the Diet

Adding protein-rich foods can be a smart way to keep your stomach full for a longer period of time. Eating more protein can boost your metabolism and control your hunger. It also helps your body to maintain lean muscle and reduce belly fat.

Note that eggs, meat, fish, kidney beans, sprouts, soybeans, and whey protein are the primary sources of protein.

Intake of protein helps with muscle building and metabolic health, which is beneficial when trying to lose weight.

7. Strength Training

Thinking that losing weight doesn’t require strength training is a false assumption.

Strength training is an effective way to burn body fat; when you consume fewer calories than your body needs.

Working out is essential for weight loss and overall health. When stored fat is converted into energy during a workout, it can be used to help you achieve your weight loss goals

Below are the Easy Exercises to Lose Belly Fat

5-minute plank workout
Crunches
Russian Twist
Flutter Kicks
Leg Lifts
Bicycle Crunches

Note: Do some cardio, strength training, and core exercises to get in shape.

8. Do Cardio more Insanely

You are more likely to burn calories when your heart rate is high, making cardiovascular activities ideal for heart pumping. These activities also help burn calories, aiding in shredding body fat and toning muscles.

Running and walking are the most effective ways of reducing belly fat and shedding fat from other areas.

Also Read: HIIT Benefits for Muscles Building and Fat Crying

9. Get a Good Sleep

A few hours of sleep can lead to a fierce appetite by changing hormones, making you more prone to unhealthy snacks. Your body burns more calories when you are in deep sleep; the more you sleep, the more calories you burn.

It is essential for your health and weight loss that you get seven to nine hours of sleep every day. This allows your body to repair itself properly and prevents you from becoming overweight.

10. Be with Heath Conscious Mate – Fastest Ways to Lose Weight

Having a friend who is conscious about their food and fitness is a great way to keep yourself healthy and stay motivated. This type of friend can provide valuable insight into proper nutrition, help you stay on track with your fitness goals, and provide guidance when it comes to making healthy lifestyle choices.

Note: The more your surroundings are into fitness, the more you will adapt to it.

11. Broke up with Alcohol

A man who drinks more than three beers per day was found to have 80% more belly fat than a man who drinks usually. Research also suggests that too much alcohol can lead to belly fat gain. However, drinking responsibly can also bring many health benefits.

Breaking up with alcohol can be beneficial for you, especially when you are trying to lose weight.

Suggested Read: Alcohol and weight loss: What to know

Summary

These are the fastest ways to lose weight ways that can help you.

Additionally, drinks such as apple cider vinegar, green tea, and black coffee can help you burn fat from the belly area. I have already discussed these in my other article, “Drink for Weight Loss.”

Losing weight is not a one-night job; stored fat in your body does not accumulate overnight either. Be patient and stay determined; everything happens.

One more thing, having a sharper face and losing weight from the belly is a fantastic feeling.

Step out of your comfort zone and don’t just read this kind of article, but also take action because weight loss matters.

Thank you

In Fitness

10 Good Reasons for Regular Exercise

02/01/2023 No Comments

Still at home, eating snacks from the pantry, and now wondering about going to the gym and losing weight. Well; it’s never too late to start. Going to the gym or exercising regularly is excellent.

Exercising is associated with many health and fitness benefits.

Everything has its benefits and drawbacks, whether it’s sleeping, eating, smoking, or something else. However, some activities have no liabilities, and one of them is going to the gym.

Regular exercise has many benefits for our health, such as weight loss and skin-related improvements, but we may not be aware of them.

Let us discover the benefits of regular exercise.

1. Stress Reliever

Physical activity is associated with reduced anxiety and depression.

People who engage in regular exercise tend to experience fewer anxiety issues than those who do not exercise.¹

Regular exercise reduces the negative effects of stress.

Exercise can positively influence your mood by releasing anxiety, anger, tension, and mild depression that are often associated with stress.

Exercise can help you get a better night’s sleep, which can reduce stress hormones and anxiety.

Note

Exercise can also improve your sleep, boost your self-confidence, and help you relax.

2. Help in Weight Loss

Exercise is an excellent way to lose some excess fat.

Regular physical activity will increase your metabolism rate, helping you burn more calories and lose weight.

Research suggests that regular physical activity can help maintain a healthy body weight according to BMI (body mass index)..²

If you exercise regularly, you may be able to lose some of your excess weight, and that can bring happiness that is automatically managed by exercising regularly.

Note

Regular exercise also helps you maintain muscle mass and lose more pounds of fat.

Still, regular exercise can help you maintain your weight, when it comes to losing or gaining weight, your calorie intake is the most important factor.

3. Make you more Energetic

No one is attracted to a lazy personality or to those who don’t make an effort in the gym.

Regular physical exercise can naturally boost a person’s energy.

The regular activity develops your muscle strength, boosts your endurance, enables you to be active, and enables you to do things quickly and efficiently.

According to a study published in 2008 in Psychotherapy and Psychosomatics, inactive people tend to complain more about fatigue, but low-intensity workouts can reduce fatigue by 65%.³

Furthermore, many studies have shown that walking around the room can make one feel more energized, according to Robert E. Thayer, PhD.⁴

Note

Regular physical exercise can boost energy levels, making daily tasks seem simpler and less draining.

4. Take care of Skin

Regular workouts can increase a body’s natural antioxidant production, promote blood flow, protect our skin, and help delay the appearance of skin aging.

Activities that promote healthy blood circulation can help improve skin, making it healthy and vibrant.

Working out helps increase blood flow, which carries oxygen and nutrients vital for skin cells.

Note

Exercising means sweating, so good sweating can be a great mini facial for you.

5. Let you Sleep Better

Exercising promotes a night of quality sleep.

According to many studies, moderate to high-intensity exercise can help improve sleep quality and allow one to fall asleep more quickly.

Exercise can help you feel great, sleep faster, and sleep better.

A study suggests that exercising during the day may disrupt your sleep pattern.

Working out in the evening can improve your sleep ability and quality.

In 2020, 23 studies related to exercise in the evening and sleep suggested that moderate exercise before bedtime (1 hour or less) can improve sleep.⁴

Note

Whether aerobic or resistance training, regular physical activity can decrease the time it takes to fall asleep and increase energy levels throughout the day.

6. Promote your Sex Drive

Regular exercise can improve energy levels, boost sex drive, and increase testosterone levels, which can help with sexual performance and pleasure, as well as increase the frequency of sexual activity.

Workouts in moderate to high-intense can increase testosterone levels.

The research addresses middle-aged men who tend to lose weight and have seen increases in their testosterone levels.

Just 20 minutes of training can boost sexual arousal by 169% for women.⁵
Training for just 2.5 hours a week can increase testosterone levels by 15% in men.⁶

Note

Men who engage in regular physical activity are less likely to experience issues with erectile dysfunction than those who do not exercise.

7. Huge Health Benefits

Here is the main and most substantial reason to engage in regular physical activity.

Exercise has a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and cancer.

Exercise increases oxygen levels in the body, improves blood circulation, strengthens the heart, and protects against heart attacks, heart disease, and high cholesterol.⁸

Regular physical activity is necessary to prevent the accumulation of belly fat, which can lead to serious diseases like type-2 diabetes, heart disease, and a shortened lifespan.

Note

Daily training also helps to maintain healthy blood sugar and insulin levels.

Exercise improves insulin sensitivity, and cardiovascular fitness helps to maintain a low body fat percentage and keeps high blood pressure at bay.^9,10,11

8. Boost Self Confidence

Training not only helps you maintain good health, toned muscles, and healthy body weight, but it can also change your perspective on your body.

When you exercise, your brain releases endorphins, often known as the “feel-good” compound. This chemical works positively, leaving you feeling refreshed and at ease.⁹

Working out makes your physical appearance more attractive, which helps you gain confidence.

Note

By making one feel good about one’s abilities and physique, a daily physical can build confidence.

9. Strong Bones and Muscles Mass

Engaging in regular exercise has many benefits for overall health, including maintaining strong bones and muscles.

Strong bones are essential for good health, as they provide the framework for the entire body and support its functions.

Strong muscles are also important for good health, as they enable the body to move effectively and perform daily tasks.

Exercise can help prevent or slow the development of osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.

Exercise increases bone density by stimulating the production of new bone cells. It also strengthens muscles, which can help protect bones from injuries.

Note

Regular exercise also has a positive impact on mental health. It can help reduce stress and anxiety, improve mood, and promote overall well-being.

10. Increases Lifespan

Exercise has been shown to help reduce the risk of diabetes, heart disease, stroke, cancer, obesity, and other chronic conditions.

In addition, exercise has been shown to improve mental health, increase lifespan, and promote healthy aging.

Also, one study showed that regular exercise can add up to five years to your life span.

Regular Exercise also improves mental health by reducing stress and improving mood. Exercise is an important part of maintaining a healthy lifestyle at any age.

Summary

Working out in the gym makes you feel great, happier, and more energetic.

Working out for two hours daily can give you extreme happiness and increase the production of hormones that make you feel happier.

The regular gym-goer seeks time to go to the gym, knowing that real happiness is there.

Even if you’re busy, go to the gym for at least 30 minutes.

I just wrote those points based on my experience working out. Once you start going to the gym, you won’t take a step back, and you will love going to the gym and working out.

Thank you

In Nutrition

What are Refined Carbs – Why make a choice between Good Carbs or Bad carbs

31/12/2022 No Comments

Eating a high and right amount of carbs is good for health. But knowing which carbs are good and which are not is even better for us.

Carbohydrate is one of the common nutrients found in foods and drinks.

Carbohydrates are stored in glucose, which converts into energy for body cells, tissue, and organs. Most whole food contains carbohydrates which are highly nutritious and healthy.

But, not all carbohydrates are not on the same page.

If we look on the other side, refined carbs and simple carbs are also part of carbohydrates, but these carbs have no nutrients or fiber.

Disadvantages of Eating Refined Carbs

Promote hunger for more refined carbs
Obesity
Insulin Resistance
Type-2 Diabetes
Mood disorder
Heart diseases
Hyperactivity
Increased number of diseases

In this guide, you explore what refined carbs are and why you should limit this.

Let’s get started,

What are Refined Carbs?

unhealthy products and junk food 2022 12 16 12 43 40 utc scaled

Also known as Bad carbs, processed carbs, or simple carbs.

Refined carbs do not contain any nutrients, fiber, and bran; these foods are white bread, pasta, pizza dough, white flour, dessert, white rice, cookies, and breakfast cereals. Refined foods are digested quickly and have a high glycemic index, giving rise to blood sugar levels and insulin levels after meals.

These foods may also affect mood fluctuations and energy and also increases fat percentage around the waistline.

Foods with a higher glycemic index may cause overeating and build up many diseases.

When you eat processed and refined carb foods, these foods raise the sugar level in your blood vessel, which later triggers a spike in insulin levels.

These carbs can feed your stomach and can leave you satiety, but for 1 or 2 hours and after that, you will be hungry; this is why these carbs trigger hunger and make you overeat

Overeat
Insulin resistance
Type-2 diabetes
High blood pressure
Obesity
Heart Disease
Mood Fluctuations
Hyperactivity

What are Good Carbs and Bad Carbs?

fit salad in the fit version with buckwheat groats 2022 07 05 13 05 45 utc scaled

Our body requires a higher amount of carbohydrates for survival. Carbohydrates convert into glucose, and glucose is the primary source of energy. Many studies show that 45-65% of calories should come from carbohydrates.

But, these carbs should come from complex carbs or unrefined carbs instead of refined carbs or processed carbs.

Simple carbs and unrefined carbs have lower glycemic levels and are digested slowly, which prevents an unwanted surge in blood sugar levels.

Simple carbs or unrefined carbs are nutrient-dense and high in fiber which can prevent severe disease.

Aid weight loss
Prevent serious disease
Improve energy level
Prevent high blood pressure
Fight against type-2 diabetes
Protect from cardiovascular issues

Know More: What Are 20 Foods That Burn Fat?

What are Good Refined Carbs List

Non-starchy vegetables: Sprouts, spinach, beans, tomatoes, celery, broccoli, onions, cauliflower, mushrooms, cabbages, peppers, and salad greens.
Unrefined Whole grains: Oatmeal, whole wheat, brown rice, multigrain bread.
Fruits: Berries, melons, oranges, lemons, peaches, cherries, pears, bananas, and apples.
Legumes: Lentils, peas like kidney beans, black beans, baked beans, soybeans.
Nuts: Cashews, walnuts, almonds, peanuts.

Know More: Are Oranges Good For Abs

What are Refined Carbs to Avoid

Sugary beverages: Fruits juice, coffee, tea, soft drinks, sports drinks, energy drinks, soda, chocolate milk,
Alcohol/Beer
Regular pasta, pizza, cookies, candies
White bread
Cereals
Sweetened yogurt
Milk
Chips and Wafers

Also Read: Foods that Should be Avoided Completely when Losing Weight

Refined carbs encouraged overeating

It is a fact that the maximum population is suffering from obesity because of too much eating of refined carbs.

The reason for obesity is because of overeating; refined carbs tend to be low in fiber content and can easily digestible; this is the reason refined carbs promote overeating.

Refined food is easily digestible means promoting overeating because these foods are high in the glycemic index; foods that tend to have a high glycemic index are the food that promotes fullness for the short term.

Foods with a low glycemic index promote satiety, which lasts for 2-3 hours.

How to avoid sugar and refined carbs?

It sounds easy, but it’s not that easy to ignore desserts, pizza, burgers, and more.

Eating the right complex carbs, unrefined carbs, or whole foods such as unrefined whole grains, nuts, legumes, and non-starchy veggies will result in lower and firm blood pressure.

The key is to avoid sugar, and refined carbs are

Make whole foods and complex carbs or unrefined carbs your best friend.
Engage with exercise.
Set a goal for losing weight.
Switching with good carbs.
Eat healthy snacks.
Slowly lower the amount of sugar.
Avoid sugary drinks and a sugar-containing diet.
Avoid processed foods.
Find the benefit of eating the right carbs.
Count your calorie intake.
Avoid eating out.
Focusing on high protein, high fiber, and good fat foods.
Check the label before buying food.

Go with the right carbs such as whole foods, unrefined carbs, and complex carbs can lower the insulin percentage and promote healthy weight.

Also Read: Good Sources Of Protein That Arent Meat

Why switch to good carbs?

Switching to good carbs comes with many other health benefits like

Health benefit of switching to good carbs

It helps in easy digestion
Fill your stomach for hours
Maintain a good healthy weight
Energy source
Keeps good cholesterol
Whole foods are nutrient-dense
Prevent type-2 diabetes
Improve energy level

You can be healthy by eating more carbs – good carbs provide instant energy and a slower release of sugar. Eating complex or unrefined carbs won’t make you miserable – in fact, at first, you might find them dull. However, with time, your body will adjust and you’ll come to enjoy these foods.

Suggested Reads: Protein-rich Foods

Summary

Consuming processed or refined carbohydrates on the weekends may be a good way of rewarding yourself for dieting during the week, but they should not be consumed as a meal in itself.

If you cut out those bad carb foods, but can still eat on weekends, you’ll find that your cravings for those foods will reduce themselves.

Eating low-GI foods can help keep you in the satiety zone for up to 3 hours. This helps you to avoid overeating and thus, lose weight.

Thank you

In Fitness

HIIT Benefits for Muscles Building and Fat Crying

24/12/2022 No Comments

Many of us don’t have time to make it to the gym and many of us want to lose weight but don’t want to go to the gym. So, here is the solution for both High-intensity interval training = HIIT.

The great thing about HIIT workouts is that they don’t require any equipment and you can do them anywhere. You also don’t need any gym memberships or instructors!

Some more benefits of HIIT:-

Burn fat excessively
Might build muscles
Boost your metabolism for hours

What is HIIT?

HIIT workouts are any form of exercise that involves a quick, powerful burst of intense training followed by a less-intense period.

An example of HIIT,

Use a treadmill to run. Start sprinting for 30 seconds and then walk for at least a minute or less.
30 seconds of sprinting followed by 1 minute of walking would be considered 1 repetition. You would complete 4 to 6 repetitions in one workout.
That’s one reason HIIT workouts are so quick: It takes just 10 to 20 minutes. And we don’t have to struggle for 45 minutes on a boring treadmill.

HIIT workouts are a great way to get fit; let’s find out what more advantages we can get from HIIT.

Here are the benefits of HIIT

1. Lose Fat and Build Muscle

Nothing new in this, HIIT and weight training help you lose weight and build muscle easily.

HIIT workouts are known to be more effective for fat loss than other types of exercise. HIIT workouts also produce natural muscle-building anabolic hormones that can lead to lean muscle mass gains.

Also, HIIT workouts are a great form of exercise for people who are looking to burn fat and gain muscles at the same time.

Also Read: Weight Training for an Extreme Fat Reduction & Maximize General Health

Some of the HIIT workouts you can do:-

Jumping Jacks – Jumping Jacks is a great exercise to get your heart rate up. It is a cardio exercise that can also be used as an upper-body

Start by standing with feet together and hands at your sides
Bend your knees slightly
Jump up in the air, bringing both arms out to the side as you jump
As you land, bend your knees back into position and bring your arms back down to the side of their body

Squats – HIIT squats are a great way to get your heart rate up while still toning your legs and helping you lose weight.

Start with your feet shoulder-width apart and your arms at your sides.
Lower yourself down slowly, then jump up as quickly as you can, and back to the starting position.
Repeat this for 30 seconds or 15 repetitions.

Also Read: Compound Exercises for Muscle Building and Strength

Sit-ups – Sit-ups are a great way to tone your stomach muscles and improve your overall fitness.

Start by lying down on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows in.
Brace your abdominal area, Inhale and use your upper body to curl up toward your knees, Try to touch your knees with your forehead.
Exhale and come to the starting position by lower yourself back down slowly and under control.
Repeat for the 20 repetitions.

Sprint Running – Sprint running, also known as high-intensity interval training (HIIT), is a form of exercise that alternates between periods of all-out effort and active recovery.

Sprint running has many benefits, including improved cardiovascular fitness, increased fat burning, and improved insulin sensitivity.

Sprint for 30 seconds to 1 minute.
After your sprint, walk or jog slowly for 1-2 minutes to normalize your breathing before repeating the sprint.
Repeat this cycle 5-10 times.

Burpees – Burpees are a full-body workout that tones your muscles and improves your cardiovascular fitness.

Start in a standing position with your feet shoulder-width apart.
Lower into a squat position with your hands on the ground in front of you.
Kick your feet back so you end up in a push-up position.
Do one push-up, then quickly bring your feet back to the squat position. From there, jump up into the air with your hands above your head.
Repeat this for 10-12 repetitions.

HIIT Skipping – Skipping is a great way to get your heart rate up and improve your cardiovascular fitness.

Skipping is a weight-bearing exercise, it can also help to improve your bone density.

How to do HIIT Skipping

Start skipping with small jumps and gradually increase the height of your jumps as you become more comfortable.
Continue for 30 seconds to 1 minute and then rest for 30 seconds to 1 minute.
Repeat this cycle for 10-15 minutes.

2. Burn more calorie

Aerobic activity or endurance training boosts your oxygen consumption or excess post-exercise oxygen consumption (EPOC).

While hitting the HIIT session, your oxygen consumption is increased the fastest way, which is when you burn a lot of calories. HIIT workouts also boost your metabolism and improve your endurance.

HIIT workouts have been shown to burn more calories than traditional cardio sessions. They also improve your endurance, which helps you with everyday tasks and workouts.

3. Speed up your Metabolism

Metabolic health is very important for your body as it helps with weight management and fat burning.

Although metabolic health doesn’t burn fat by itself, HIIT does stimulate the production of human growth hormone in our body that slows down the process of early aging.

Strength training helps increase human growth hormone.

4. No Equipment is Needed

First of all, there is no need for a gym membership and no equipment is needed at all.

All of these exercises like running, cycling, and skipping are great for HIIT.

You can increase your heart rate by doing exercises such as the ones below and benefit from HIIT.

Some of the no-equipment workouts to get you started.

Russian twist
Burpees
Mountain climber
Lunges and hops
Push-ups
Squats
High knees

HIIT training is a great way to get in shape without having to go to the gym. HIIT workouts are short and intense, making them perfect for busy people.

5. Benefits of HIIT Keeps you Active

Obviously, HIIT sessions for 30 minutes not only provide health benefits but also make you active for the rest of the day.

Once your body is warmed up, you will burn more calories.

6. Do can do in your home

Likewise, High-intensity interval training doesn’t need equipment or a big place for working out.

And, we don’t have to go anywhere for people who don’t have much and for those who don’t want to go to the gym. We can do HIIT in our home, park, terrace, and so on.

7. HIIT can be Challenging

Challenging for those who are new to this or who have never tried HIIT. It’s just a short workout, maybe for about 30 minutes, but it can take all of your energy.

However, HIIT also provides many health benefits.

Summary

If you want to lose weight, burn fat, and improve your health, all you need to know is HIIT and implement it.

Whether you want muscle building and weight training, HIIT has all the positive aspects for that also.

HIIT can also help you to improve your stamina, increase your levels of human growth hormone and testosterone, and improve your overall health.

HIIT can be fun and very efficient it also guards your heart and controls your blood pressure.

These are the most positive outcome which I truly feel by hitting HIIT workouts, Hope you also gain the most out of it.

Also Read: How to Lose Love Handles

Suggested Reads: Pros and Cons of HIIT

Thank you

In Weight loss

Keto Diet Plan for Beginners, Pros & Cons, List of Foods and More!

18/12/2022 No Comments

Have you ever heard or realized that eating fat can help you lose weight? If not, then here is a good topic for you and that is the “keto diet for beginners.”

Ketogenic or you will hear it as the keto diet.

The Standard Keto diet has become the most popular diet and topic lately which helps burn fat (almost 2.2% faster) and improve general health.

In this article, you will get to understand some interesting knowledge of the keto diet for beginners.

Let’s get started,

What is a keto diet?

The keto diet is a low-carb, high-fat diet that has been shown to help with weight loss.

When you eat a keto diet, your body goes into a state of ketosis, where it burns fat for energy instead of carbs.

This can lead to weight loss and other health benefits.

A ketogenic diet means that you have to consume

Very few carbohydrates
A good amount of protein
A very high amount of fats (Good/healthy fat)

Basically, a ketogenic diet consists of almost 70% of healthy fat, 25% of protein, and only 5% of carbs.

But it is not a strict ratio, it varies from person to person cause we all have different carbohydrate tolerance and also insulin resistance level.

Why minimize the number of carbohydrates?

When we consume carbohydrate foods. Carbs break into glucose, and glucose starts increasing in our bodies.

Glucose helps our body produce more energy, which we use all day and do activities.

The main purpose of minimizing carbs is,
Allowing less amount of glucose in our body, so that our body burns fat from stored glucose, that’s when the fat will be decreased.

Here, when we regularly follow this kind of diet, the amount of carbs in our body starts decreasing, leading to the condition of ketosis.

What is ketosis?

Ketosis happens when the carb intake and insulin level are low

Fat is stored energy when we stop taking carbs (glucose), the already stored fat converts into glucose, which you burn while exercising and this will result in weight loss, and fat loss.

why we needed protein?
If you want lean mass then protein should be needed there because if you do not supply protein to your body, stored protein also breaks down into fuel and result in you will lose muscles mass.

Why fat needed in extreme level?
If your body is high on fat then your body will not be in a state of calorie deficit.
But if your is low on fat your body will be in a calorie deficit because your carb intake is just 5%.
Fat has more calories (approx 2x) than protein and carbohydrate

That’s why fat and protein needed to be in high quantity.

Advantages of a keto diet – Keto Diet for beginners

Promote weight loss
Reduce your appetite
It may prevent cancer
Reduce blood sugar and insulin level
The Keto diet helps to increase satiety and reduce hunger
Improves LDL cholesterol and triglycerides

Disadvantages of a keto diet

You may feel sick
You Feel low
Definitely feel thirsty
Reduce your performance
Constipation

Note

Add more water and be in a hydrated condition
To avoid constipation you need to add more fiber which can be in vegetables and nuts. seed and peanut butter.
Add multivitamins because your body not getting minerals and vitamins
You may feel sick, dizzy, fatigued, hungry

What to eat in the keto diet for beginners

Protein
Eggs
Mutton
cheese
Chicken
Fish
Beef
Vegetables
Peanut butter
Seed
nuts
Olive oil
Coconut oil

Things to avoid

Sweetened yogurt
Juice
Pasta
Chapati
Rice
Beer
Whole grain
Fruits
Any kind of sweet

How does the keto diet work for weight loss?

The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss.

When you eat a keto diet, your body goes into a state of ketosis, in which it burns fat for energy instead of carbohydrates.

This helps you lose weight by burning more calories than you consume.

Summary

The keto diet for beginners is a low carbohydrate, high fat and adequate protein way of eating that can help you to go from burning carbohydrates for energy to burning fats.

Again

75% fat
25% protein
5% carbs

It will be hard for just a week after that you will become comfortable with it.

Follow this diet for only one month and then go back to your normal diet and follow it again when you feel like you’re gaining unwanted fat.

It’s a very easy diet to follow and the results are easy to see after two weeks.

Suggested Reads – intermittent fasting for weight loss

Also Reads – The science behind the ketogenic diet

Thank you

In Weight loss

101 Guide: Faster Way to Weight Loss

11/12/2022 No Comments

Weight loss is impossible for me! I don’t have enough motivation to follow this diet! My weight loss diet isn’t working for me. What is the faster way to weight loss? These types of questions you often ask yourself.

But let me tell you a fact! Losing weight is a long-term process that requires a considered approach and time (obviously). You might follow a good diet pattern according to your BMI.

But there are a lot of factors that play a vital role in the order to lose weight, like environment, genetics, sleep pattern, workout duration, and among all

Let’s get moving further and find out what would be the faster way to weight loss and why your weight loss diet isn’t working.

1. You’re not Tracking your Food Intake

Awareness of your daily caloric intake can help you lose weight. Eating according to your BMI can help you lose weight.

People who are in the process of losing weight but can’t seem to do so are because they are not tracking their food consumption.

The study shows that self-monitoring of your diet could be a prominent way to lose weight.¹

There are lots of free and paid apps that can help you with food monitoring for weight loss.

2. You’re Eating Fewer or Too Many Calories

The reason behind not losing weight is improper eating habits, the most significant way to lose weight is to be in a calorie deficit.

Calorie Deficit: The process of eating fewer calories than you burn.

A long-time myth, it is believed that in order to lose 0.45 kg of fat loss in a week, you just need to consume less than 3500 calories. But in recent studies, it is shown that amount of calorie intake varies from person to person.2

While a person eating fewer calories than they should be eating results in weaknesses & significant muscle loss. A study has shown that a low-calorie diet can lead to muscle loss and slow down the metabolic rate.3

Knowing the best food for weight loss and the difference between good and bad carbs can be actually helping with losing pounds.

3. Neglating Protein – Best Way to Lose Weight

Protein is the most important nutrient while losing weight. There are plenty of protein-rich foods that you may not be aware of.

Eating protein-rich food for breakfast is the best way to lose weight and gain muscle. Studies show that having a high-protein breakfast can promote less hunger & craving throughout the day.4

Also, a high-protein diet can help you in several ways like

Increase in metabolism
Help in weight loss
Prevent muscle loss while weight loss
Promote less hunger

A high protein diet results in a faster metabolic rate which causes great weight loss and also helps maintain weight.5

4. Lack of Sleep

A proper 8-9 hours of sleep is an essential and the best natural way to weight loss.

Less sleep causes weight gain, stress, and fatigue. Even if your diet pattern is good.6

Try not to use your mobile at bedtime and start reading a book instead.

5. Intense Workout

The best way to lose weight at the gym is to do an intense workout.

Your working out intensely may hamper your weight loss

Try to do high-intensity exercise and do more cardio and moderate workouts.

Cardio along with moderate exercise can lift up your metabolism and help you with losing weight.

6. You’re doing Less Cardio

An activity like aerobic or cardio is also known as cardiovascular activity. These types of exercises help accelerate heart rate which occurs weight loss.

Activity like cycling, swimming, and jogging is also known as cardiovascular activity therefore cardio is the best way to lose weight

If you are wanting to lose weight faster try to engage in cardiovascular activities which are exciting, easy, and one can be done anywhere.

Jump to the right blog which is about cardiovascular activities.

7. You’re Consuming Less Water

Drinking water is the best way to minimize calorie intake.

Drinking water half an hour before having a meal is the most prominent way to reduce calorie intake and it also might help you burn calories.

A 12-week weight loss study shows that participants who consume half a liter of water before each meal tend to decline 44% in weight than people who did not.7

Know more about water fasting and how it works.

7 Approaches that Burn Most Calories

Final Verdict – Faster Way to Weight Loss

Losing weight is hard but not impossible. These are the topmost faster way to weight loss.

Trying to accomplish and figuring out why where you are stuck with losing weight.

Implementing these things into your lifestyle is the best way to lose weight in a month good lifestyle requires patience, dedication, and hard work.

Additional, point to remember for losing weight:

Mindful Eating
Track food consumption
Cardio & Strength Workout.

Also, Read

In Fitness

Lunges Exercises for Toned Legs and Butt

27/11/2022 No Comments

Lunges exercises help strengthen your lower body, and lower back, and improve body balance and mobility.

Lunges are a unilateral exercise that means performing an exercise with only one arm or one leg at a time. Lunges and their variations do not require any equipment and are effective for the lower body and easy to learn.

What are lunges?

Lunge exercises are great for developing every muscle in the lower body, and they come with a lot of variations.

Lunges are an effective exercise that helps tone mainly your glutes, quads, and hamstrings.

Lunges are great for developing lower-body muscles like

Quads
Glutes

Hamstrings
Calves
Erector Spinae (Back Muscle)

Lunges have been shown in studies to be an effective exercise for reducing back pain. Lunges exercises help make your body more stable and prevent injuries.

Also Read: Good Sources of Protein that arent Meat

Types of Lunges Exercises

Walking Lunges

A walking lunge strengthens the muscles in your lower body.

A walking lunge requires you to step forward with one leg and lower the back knee down to the ground.

In walking lunges, you need to walk forward by lunging with one leg, then the other.

How to do Walking Lunges

Stand up straight with your feet hip-width apart. Place your hands on the side of your body.
Keep your core tight and your spine straight.
Put one foot in front of the other by taking a large step. Now lower your body towards the floor and make it 90 degrees.
Now, stand back up and take a large step with your right leg and do the same.

Read: Massive Chest and Tricep Workout

Stationery/Forward Lunges

Forward lunges are a great way to shape your butt, increase stability and balance in your lower body, and strengthen your knees and ankles.

The forward lunge is a great way to develop muscle and strength in the quadriceps, hamstrings, glutes, calves, hips, and core muscles.

How to do Forward Lunges

Stand straight with your feet hip-width apart and your arms on the side.
Now, take one large step with one leg and slow down your front knee down and back knee down to a 90-degree angle with both legs to keep your body weight in your front leg.
Keep your spine straight and your core engaged.
Now, stand back to the starting position and perform with the other leg.

Lateral/Side Lunges

Side lunges are a common exercise that can stretch your hip flexors and build your butt muscles.

Side lunges are great for improving stability, posture, and activating muscles such as the gluteus medius muscle.

How to do side lunges

Stand straight, keep your core tight, and place your hand on your waist.
Take a big step out with your right leg to the side.
Bend your right leg at the knee and make a 90-degree angle. Make sure your left leg is straight.
Keep your core engaged and your chest slightly bent.
Now, bring your left leg back to the starting position and perform it again with another

Also Read: Free Yoga Apps for Weight Loss

Curtsy Lunges

This movement is a variation of lunges.

A curtsy lunge exercise is great for developing the inner thighs, core, and glutes. Lunges are great for balance and core stability.

How to do Curtsy lunges

Stand straight with your shoulders back and chest up.
Bring your left leg and cross it behind the right foot.
Lower your body into the lunge position
Now, bring your left leg to the starting position and perform this with the other leg.

Benefits of Lunges

Weight Loss

Lunges hit the large muscle groups in our lower body and these muscles need a lot of energy to work. This ultimately builds muscles and reduces lower body fat by burning a lot of calories.

Also, higher muscle mass will help increase metabolism, which allows for maximum calorie burning.¹

Mobility and Stability

Lunges are a great exercise for better balance and stability.

A unilateral exercise means performing an exercise with only one arm or one leg at a time.

Lunges are a part of the unilateral exercise. A single-movement exercise that helps train stabilizing muscles to develop balance, stability, and coordination.²

Strengthen Glutes

All the variations of lunges strengthen glutes flexibility and mobility.

Gluteus is a muscle in the buttocks which allows the stabilization of the hip and knee.

Strong glutes will support lifter to perform exercises like deadlifts, squats, and even assisted walking.

Benefits of strong glutes

Enhance workout performance
Reduce back pain
Reduce knee pain

Read: Compound Exercises for Mass

Conclusion

Lunges are a great way to work your lower body. Lunges, along with other forms of exercise, help to promote stability and mobility in the hips and knees while strengthening the quadriceps and hamstrings.

This is an advanced exercise that will tone your legs and core.

Perform basic lunges accurately before moving on to more challenging ones.

In Nutrition

These Homemade Special Juices are Best Juices for Weight Loss |

18/11/2022 No Comments

Drinking a low-calorie liquid juice can help with weight loss.

Choosing the right juice for your diet can be difficult as you need fewer calories to lose weight and stay on track with your diet.

Indeed, fresh and homemade are the best juice for weight loss rather than tetra-packed or bottled juices.

Although, not all bottled juices are as healthy as you might think. Some juices have added sugars and flavorings, which could even make you put on weight.

Juices are high in minerals, fiber, and antioxidants and are good for overall health.

Juicing is one of the easiest and most efficient ways to lose weight for people who don’t like to eat fruits & vegetables.

The juices you make at home can have a too much for health benefits including weight loss:

Help in weight loss
Provide essential minerals, vitamins, fiber, and antioxidants to the body
Increase metabolism
Improves digestive system
Keep appetite full for a longer

Below are the most nutritious & best juice for weight loss and also good for your body too. Add any of them to your diet nutritious!

Let’s get started,

Are homemade juices actually helpful for weight loss?

Yes, adding fresh, homemade vegetable juices to your daily meals can help you lose weight fast.

In general, most vegetables are good for weight loss because they have fewer calories and fiber.

Liquids like soda, soft drinks, and sweetened beverages are full of calories, which makes them the worst drinks for health. On the other side, juices that contain minimal calories, and are loaded with vital nutrients, are helpful for weight loss.

Note – To make vegetable juice taste better and be more healthy and a natural choice for weight loss, mix them with honey or lime.

Also Read: Foods that Burn Fat Like Crazy

List of Best Juice for Weight Loss

1. Carrot Juice

There’s no denying that carrot juice is nutritious, especially for weight loss. Not only does it help you slim down but also maintains healthy skin.

Carrot juice contains a variety of minerals and vitamins, including A, C, K, and others. It assists in bile secretion, which aids in burning fat faster. It is the easiest way to reduce fat in no time.¹

Vitamin A is also important for a healthy immune system and good vision.

If you don’t like eating raw fruits, juicing is the best way to consume them and it’s really easy to make juice of it at home.

The benefit of carrot juice

Burns fat
Low in calories and carbs
Full of fiber
Boost your immunity
Control cholesterol and sugar

How to make one glass of carrot juice?

Take two peeled carrots
Grind carrots well
Add two teaspoons of ginger
Optional, you can add orange to add flavor if you like the sweet-tart

2. Indian Gooseberry (Amla) juice – Best Green Juice for Weight Loss

Best green juice for weight loss. Amla juice comes with so many goods like enhancing better metabolism, keeping the digestive system healthy, and many others.

Drinking amla juice in the morning on an empty stomach leads you to reap incredible benefits. Amla is full of nutrients and fiber and contains a good amount of vitamin C and other minerals.

Vitamin C helps fight inflammation and other toxins, which raises a healthy and fast metabolism.

The benefit of Indian gooseberry

Whisks metabolism
Burns fat faster
Boost immunity level
Helps in detoxification
Low carbs

How to make Indian gooseberry at home?

For making amla juice to need three ingredients for two small glasses

½ cup of amla and takes seeds out and chopped roughly
One teaspoon of roughly chopped ginger
¼ teaspoon salt

Take a Jar
Add chopped amla and ginger
Add ¼ water
Blend it till it becomes smooth
Strain it into a deep bowl
Add salt and mix
Pour it into glasses and enjoy your drink

Tip:- You can add honey for a nicer taste and drink it in hot or cold water.

3. Bitter Gourd (Karela) Juice – Best Green Juice for Weight Loss

Drinking Karela juice is a great way to lose weight. Lots of green vegetables are packed full of goodness, low in calories, and help you to maintain a healthy weight.

Drinking a cup of Karela juice will help you maintain normal sugar levels, which helps stop you from getting creepy fat.

Benefits of bitter gourd – Best Juice for Weight Loss

Rich in antioxidants
Help lose weight
Activate insulin resistance
Good for skin
Reduce aging sign
Lower acne

Also Read: High Protein Foods That Aren’t Meat

How to make homemade Bitter Gourd juice?

It’s easy to make it at home! First, cut up a bitter gourd. Then add salt and honey. After that, you need to cook it all together in boiling water until the bitterness is gone. Below are the further steps:

Peel the skin of the karela
Excavate the white part and seeds from the karela
Cut into small pieces
Let it drench for half an hour (to reduce the bitterness)
Put chopped karela into a jar
Add ½ teaspoon salt
Add some drops of lemon juice
Blend it well
Strain it and pour it into your Glasses

Tip:- It is better to drink it as it is the juice of a bitter gourd. But if you want to lower the bitterness, you can use jaggery or maple syrup for adding sweetness.

4. Beetroot Juice

They are packed with lots of nutrients like dietary fiber, Vitamin C, folate, and betanin which are great for living an active and healthy life.

Beetroot juice contains fewer calories and considerably no fat, which makes it a healthy weight-loss drink.

The fiber in this juice fills your stomach for longer and makes it suitable for weight loss.

Benefits of beetroot juice

Nutrient packed
Help fight inflammation
Maintain healthy blood pressure
Support a healthy digestive system
Help lose weight
Improve athletic performance

How to make one glass of beetroot juice | Best Juice for Weight Loss

Peel the beetroot and chopped finely
Add this to the juicer machine
Add lime, ginger, and mint leaves (Optional)
By adding honey and a glass of water to the juicer machine
Grind it till the juice became thick and smooth
Pour the juice into the glass, and you can add Himalayan salt in you like
Stir well, and your drink is ready

Final Verdict

These are a few of the best juice for weight loss that can also make changes in your good life not instantly but eventually.

Drinking this juice on an empty stomach helps in faster metabolism, satiating, and controlling appetite for longer.

With these weight loss drinks, try to also engage with weight lifting activities for faster and good weight loss results.

Thank You

In Weight loss

Benefits of Weight Training for an Extreme Fat Reduction & Maximize General Health

17/11/2022 No Comments

It would be accurate to say that incorporating strength training into your routine or regularly lifting weights can provide numerous benefits. Here are some of the benefits of weight training:

Cut down body fat
Boost metabolism
Maintain healthy weight
Improve strength
Protect from injury
Prevent chronic disease
Lower inflammation
Improve bone density
Improve posture
Build self-esteem

Undoubtedly, weightlifting is essential for achieving toned and well-defined muscles.

It is a common misconception, especially among females, that lifting heavy weights will cause them to become bulky. However, this is not the case. Women do not have the same hormone profile as men, which means they do not naturally develop large and bulky muscles.

The hormonal differences in women’s bodies make it unlikely for them to bulk up by engaging in heavy weightlifting. Instead, weightlifting helps women develop a toned physique without excessive muscle mass.

How to Achieve Weight Loss & Muscle Gain through Weight Training?

The answer to this question may appear straightforward, but when put into practice, it can become a bit complex.

Consistent weight training coupled with a nutritious diet can assist in achieving a toned physique, burning more calories, and losing fat.

In order to build muscles, it is necessary to target muscle groups until you reach a state of fatigue. This process promotes muscle growth and development.

Moreover, maintaining a proper diet is crucial for both muscle building and fat reduction. It is essential to consume nutritious foods that support muscle growth while also facilitating fat loss.

Let’s get started,

The Benefits of Weight Training for Fat Cutting & Muscle Building

1. Lifting Weight

Weight training offers a significant benefit in terms of building lean body mass and increasing calorie burn. One key mechanism behind this is the boost in metabolism. When you develop muscle through weight training, your body’s metabolism increases, resulting in the burning of more calories throughout the day.

A 2017 study discovered that adults who followed a low-calorie diet plan and incorporated strength training into their routine burned more fat and preserved more muscle compared to a group that followed a low-calorie diet plan and focused on cardio exercises.

It’s worth noting that while cardio alone can aid in fat loss, it may also lead to muscle loss for many individuals. Therefore, combining weight training with cardio exercises can be beneficial for preserving muscle mass while achieving fat loss goals.

Benefits of weight lifting - Lifting weights

Lower body fat also lowers the risk of many health conditions like

Cancer
Cardiovascular disease
Obesity
Bad cholesterol
Diabetes
High blood pressure

Lifting weights can help you lose fat and build muscle. It’s also perfect for both men and women.

Also Read: These 5 Sneaky Reasons You’re Not Losing Weight?

2. Improved Heart Health

Benefits of weight lifting - Healthy heart

Weight training offers significant health benefits, including reducing the risk of heart-related diseases.

Both aerobic and anaerobic exercises, including weightlifting, can help prevent various cardiovascular diseases such as heart attack, stroke, and heart failure.

Regular exercise, which may involve weightlifting, contributes to a long-term reduction in the likelihood of developing cardiovascular diseases.

A study conducted by a university discovered that engaging in 45-50 minutes of moderate exercise can lead to a significant decrease in blood pressure, potentially by 20 percent or more.

Furthermore, research indicates that incorporating weightlifting and other forms of resistance or compound training into your fitness routine can have a positive impact on heart health. It may also contribute to an extended lifespan.

3. Strengthen Bones

Benefits of weight lifting - Muscular body

Including weightlifting in your exercise routine is crucial for protecting your bones and preventing problems related to osteoporosis.

Osteoporosis is a prevalent issue among older individuals and can result in general discomfort, fractures, and other complications. Strength training plays a significant role in enhancing bone health and preserving bone density. It specifically targets areas such as the spine, hips, and wrists, which are prone to fractures, thus reducing the risk of osteoporosis-related complications.

According to a study, women who incorporated regular weight lifting into their fitness routine, along with maintaining a healthy diet, observed an increase in bone density, particularly in the spine and hip areas.¹

Engaging in proper weightlifting exercises is highly beneficial as it effectively builds both muscles and bone density, thereby helping to prevent fractures.

4. Build confidence – Benefits of Weight Training

Undoubtedly, engaging in heavy lifting exercises can lead to an increase in muscle mass.

Taking care of your physical fitness not only contributes to self-confidence but also has additional benefits. Weightlifting aids in improving mood, reducing anxiety and depression levels, and promoting better sleep. These positive effects on your well-being can ultimately enhance your overall happiness.

Also Read: Foods That Burn Fat Like Crazy

5. Boost testosterone levels in men

Benefits of weight lifting - Boodt testosterone

Weight training offers a specific benefit to men, as it can help increase their natural testosterone levels. When men engage in strength training and build more muscle mass, their bodies tend to produce more testosterone.

A study conducted in 1983 demonstrated that men who participated in weight-lifting activities experienced a notable increase in testosterone levels. However, the same study did not find a rise in testosterone levels for women who engaged in similar activities.²

The best exercises for boosting testosterone

Circuit Training
Compound Exercises
Resistance training

Also Read: Chest Workout List for Intermediate

6. Reduce Injury Risk

Weight training serves as a type of exercise that can aid in the recovery of injured joints. It not only strengthens muscles but also improves balance, coordination, and mobility necessary for daily activities.

Engaging in strength training helps maintain strong and robust muscles, reducing the risk of joint injuries. When you perform a strength workout, your body strengthens your muscles, providing ongoing protection against injuries.

However, it is important to perform exercises with proper form to avoid injury. Incorrect exercise techniques can lead to injury.

7. Develop physical health

Regular weight training help in the development of muscle mass. Weight training and strength training contributes to improving balance, posture, and coordination.

According to a study, maintaining a consistent home exercise routine improves balance and reduces the likelihood of falls, particularly among older individuals.³

Also Read: Best Triceps Workout List for Intermediate Level

8. Manage good body weight

Benefits of weight lifting - - Manage body weight

Strength training is considered one of the most effective methods for weight loss and managing your metabolism. Additionally, it increases the rate at which your body burns calories.

A word from Fitness Scenz

Weight training has numerous advantages for both men and women. It helps in building muscles, losing weight, preventing heart disease, and strengthening bones. It is crucial to engage in regular physical activity every day to maintain a healthy lifestyle for a long period.

Individuals with conditions like diabetes or heart disease should seek advice from their doctors before starting any exercise routine to ensure their well-being.

Also Read: Shoulder Training for Beginners

Thank You

In Fitness

9 Easy Ab Workouts for Beginners for Stronger Core

30/10/2022 No Comments

Developing core is still a fantasy for many of us; developing core strength is very important for everyday activities and well-being.

A better and strong core allows confidence and builds self-esteem also comes with advantages like protecting the spine, reducing back pain, improving movement patterns, and improving posture, balance, and stability.

As a beginner, we need to build or maintain a strong core by performing various easy ab workouts, from sit-ups to flutter kicks.

The most important thing to remember is to train the core muscles without using too much momentum and with awareness of using the core muscles.

This article will tell you about the easy ab workouts for beginners for better core muscle and a good posture.

Easy ab workouts for beginners - Infographic

Let’s get started,

A Brief of Easy Ab Workouts for Beginners

Plank

Plank and its variations are yet another popular and most common abdominal and best and easy ab workout for beginners. 115-120 seconds of plank three times are sufficient for a day.

Planking is great for neck, arm, and shoulder strength, as plank needs to hold your body weight on your elbows and toes.

Planks strengthen the spine, rhomboids, lats, trapezius, core, quads, glutes, hamstrings, shoulders, and triceps when done accurately.

Benefits of plank

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

How to do a plank?

Lie your body weight on your elbow and toes like you are in a pushup position
Your elbows should fall directly under your shoulders.
Make sure your head is facing toward the floor, and your spine is aligned.
Hold tight on your abdomen, and be sure no movement.
Hold this position for 60 seconds if possible.

Note

Do not go with a plank while having a shoulder injury.

It would be best if you were doing a plank for at least 2min. And beginners should be trying to get for 1 min at least to reap the benefits of this exercise.

Read: 12 High Protein Foods That Aren’t Meat

Bicycle Crunches

The bicycle crunch is an effective abdominal exercise, it’s great for engaging the rectus abdominis, upper abdominal muscles, and transverse abdominal muscles.

Bicycle crunches develop core strength but also develop the hamstring and quads as these muscles are involved in bicycling.

This abdominal exercise needs no equipment to perform, as bicycle crunch yet the most straightforward workout to do this is why it’s a beginner’s level exercise.

Benefits of a Bicycle crunch

Activates your obliques
Protect spines
Develop core muscles
Improves posture
Toning your thighs and hamstrings

How to do bicycle crunch?

Starting, lie down on your back with your knees in the air and bend for about a 90-degree angle, your hand behind your head making sure the elbow is pointing outward
Now, rotate the torso by moving your left knee to the 45-degree angles and right elbow to each other, make sure to exhale while contracting each other
Hold for a second, and return to the starting position while inhaling
Again, do this with your right knee and left elbow
Perform 15 reps from each leg

Note

Try not to do this when suffering from back and neck pain and consult with a doctor.

Crunches

Crunches are one of the most popular and easy ab workouts for beginners. This workout engages the front muscles called rectus abdominis also known as six-pack muscles.

When performed crunches correctly, it engages all the core muscles, but primarily it works the rectus abdominal muscle and the obliques.

Crunches help develop core muscles for stability and performance and also allow a strong core that prevents back pain and stabilizes the pelvic and spinal cord.

Benefits of crunches

Strengthening your core (e.g., lower back muscles and oblique)
Provide stability
Better performance

How to do Crunches?

Lie on your back and bend your knees and place your hand on your chest or behind your neck.
Squeeze your core area
Exhale and lift your body till your head touches your knees
Hold for a second and slowly return to the starting position
Perform 15 rep with controlled movement

Note

Try not to do this when experiencing back and neck pain and consult with a doctor or rest for a day.

Mountain Climber

Mountain climber is a cardiovascular exercise and is great for improving endurance and core strength.

This exercise is also great for improving balance and stability. When you perform this workout your body uses shoulders, chest, legs, arms, and core which helps muscles tone.

Benefits of Mountain Climber

Burns calories
Good for health health
Improve balance and stability
Build endurance

How to do Mountain Climber?

Lie down in plank position, hand a little wider than the shoulder
Keep your abdominal braced, back flat and head aligned
Pull one knee to your chest and switch one knee to another
Keep your hip down and inhale and exhale when switching knees

Also Read: Twenty Most Important Foods That Burn Fat Like Crazy

Seated Russian Twist

The twist exercise is known as the Russian twist. The Russian twist is basically an intermediate-level workout but we make it easy ab work out for you.

The oblique twist is a very effective exercise for building abdominal muscles. This workout hits the most muscles for instance obliques, rectus, transverse abdominal, and hip flexor.

The Russian twist is excellent for crushing the midsection area and also loves handles.

Benefits of Russian twist

Build core
Crushing side fat
Strengthen your core
Improves balance, posture, and movement
Get rid of the love handle
Prevent lower back pain

Variation of Russian twist

Weighted twist
Decline twist
Leg-cross twist
Punch twist

How to do a Russian twist?

Sit on the floor and bend your knee
Slightly lean back, so your trunk and thigh make a form of V-shape.
Embrace your abdominal area, and grasp your hand.
Twist your torso from one side to another without moving your legs.

Note

The Russian twist workout is for developing your core, but if you have a back issue or feel stress in your lower back or shoulder, avoid this exercise entirely for a few days.

Scissor kicks

The abs exercise targets the upper and lower abs.

Scissor kicks are one of the easy ab workouts for beginners. This exercise involved mostly core muscles, quads, glutes, and abductors.

Scissor kicks strengthen the core, spine, and pelvis. Doing ab workouts helps to reduce back pain so you can do more physical activities without worries.

Benefits of scissors kicks

Build rectus abdominis, obliques, transverse abdominis
Works your core muscles (e.g., quads, glutes, and adductors

How to do Scissors kicks?

Lie straight on the ground and your legs straight. Place your hands under your glutes facing palm to the ground
Engage your core and lift your legs a little bit
Now, lift one leg to 45 degrees and another leg in the air
Continue with another leg
Perform 15 reps from each leg

Note

If you have a back issue or feel stress in your lower back or shoulder, avoid this exercise entirely for a few days.

Side Plank

Side plank is one of the variations of planks and it’s an easy ab workout for beginners. This workout can be done anywhere.

This workout is good for engaging oblique muscles. Train oblique muscles to attain strong core stabilization.

The best way to do a side plank is to hold your body with one hand and one foot and ensure that your chest is facing the wall. This exercise assists in better stiff posture, strong core muscles, and better balance

Benefits of side plank

Improve balance
Protect spine
Reduce the risk of back injury
Build core

How to do slide plank?

Lie on your side and put one foot to another one.
Place your elbow underneath the shoulder so your elbow makes 90 degrees angle
Engage your core and squeeze your glutes
Inhale and push yourself up off the ground
Hold onto this position for 20 seconds and continue to the other side

Note

Do not indulge with side plank if you have an injury to your shoulder, arm, elbow, or ankle.

Hold for at least 20 seconds to reap the benefits of the side plank.

V-Sit

V-Sit or V-ups are an excellent workout for developing a strong core. In this exercise, you need to form a v shape by direct upper body and thighs.

This exercise engages your rectus abdominis, internal and external oblique, and hip flexor.

V sit is good for improving body posture by improving trunk balance, core strength, balance, and coordination.

Benefits of V-Sit

Improve body posture
Improve coordination
Great for overall core muscles

How to do Beginner V sit

Lie on your back to the ground, arms extended on your side and legs extended
Engage your core and lift your legs slightly in the air
Now, lift your upper torso and bring your knees to your chest
Continue this movement for 10 reps

Note

To gain a maximum of benefits make sure that your back and shoulder are straight.

Without the proper formation of V-Sit will negatively affect your spine and neck.

Also Read: 9 Amazing Ways How to Increase Muscles Mass

Flutter Kicks

Easy ab workouts for beginners - Flutter Kick

Flutter kicks are great and easy ab workouts for beginners.

Flutter kicks mainly involved the mid and lower abs, glutes, hip flexors, quads, and abductors.

Benefits of Flutter kicks

Improved core strength
Good for posture
Improved Stability and balance

How to do Flutter kicks

Lie down to the ground and place your hand underneath your glutes
Lift your legs up about 3-4 inches off the ground
Keep your legs straight and move your legs up and down
Make sure your legs are extended and your core is tight
Continue the movement for 15 reps from each leg

Variations of Flutter kicks

Traditional flutter kick
Criss-cross flutter kick
Scissors kick

Note

Do not perform this exercise if you have any lower back pain issues.

Summary

These are the best and easy ab workouts for beginners to build a zero-pack to a six-pack or develop a strong core.

The important thing to remember is to train the core by avoiding using too much or unnecessary momentum.

To develop a strong core, you must follow these exercises and look out for your food consumption.

Thank You