Sunday, January 6, 2019

Top 10 best fitness instructor certification and fitness gym courses

These days, the demand for fitness instructor has increased greatly, fitness gym are continue  hiring fitness manager's personal trainer and floor manager and sports nutritionist and sales counselor for there health and fitness clubs.

In any case, before you can get on the exercise center floor with your first customer, you have to get certified from fitness organisations to start your career in the fitness field.Although most of your customers may not know the difference between certified trainer and non certified trainer. But your club know the difference between the education and demand of fitness trainer according to there fitness certification and a top level certification shows your skills, fitness knowledge needed to get the job.

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Here is the list of top fitness instructor certification organization for personal training certificates-

  • America college of sports medicine
  • American council of exercise 
  • National academy of sports medicine 
  • National strength and conditioning association. 
  • International sports science association 
  • Nesta (National exercise and sports trainer association) 
  • National Council on Strength and fitness 
  • Ifpa (International fitness professional association) 

American college of sports medicine

American college of sports medicine is established in 1954 and ranking 1st and give respected education in fitness field  Acsm exercise guidelines are use all over the world for best fitness practices and Acsm provide different fitness certification in personal training l, clinical nutrition and registered exercise physiologists, and Acsm group fitness certification and Acsm cancer specialist and Acsm health adult certified personal trainer certification.

Acsm is accredited with Ncaa National commission of certifying agency and government organization.


There certification are valid for three years and you must be 18 years of age and have high school diploma or equivalent and hold current cpr certification. For exercise physiologists exam you must have at least 1 year exercise in physiotherapy and special population clients.

American council on exercise 

Ace certification (American council on exercise) provide fitness education certification in personal training and special population and group fitness and health and fitness specialist and strength and conditioning specialist. Ace is a well recognized with his personal trainer certification that is widely accepted all over the world.

Ace is accredited with National commission on Certifying Agencies NCCA and have variety of fitness certification and continue education credit courses.


To become a ace certified you must hold current cpr and aed certification and you must be 18 year of age before sit for the exam.

National Academy Of Sports Medicine

Nasm national academy of sports medicine is establishes in 1987 and its personal training certification is widely accepted all over the world Nasm is also collaboration with cal you university of Pennsylvania for sports science degree courses.

Nasm is accredited with national commission of Certifying Agencies ncca accredited and its Corrective exercise specialist and performance training certification is well recognized fitness certification in the industry.


To become a nasm certified personal trainer you must hold a current cpr certification and and 18 year old, you must recertify every 2 year because nasm certification are valid for only 2 years.

National Strength And Conditioning Association

Nsca national strength and conditioning association is established in 1993 and it offer fitness certification like certified personal trainer and certified strength and conditioning specialist certificate cscs.

Nsca exam are consider the most difficult exam in the fitness industry for its main cscs certification which is the one of the most difficult strength training certification exam to clear.

Nsca is accredited with national commission of Certifying Agencies and also launch his new fitness certification called csps (certified special population specialist)


To become a Nsca certified personal trainer your age should be 18 and you must have current cpr certification and  there certification are valid for 2 years only you must re-certify every 2 year to update with the fitness industry.

International sports science association

ISSA-International sports science association is established in 1988 and it is the only fitness certification organization which have variety of fitness and personal training certification courses. Issa is recognized for his bachelor degree courses in sports science and personal training certification which is widely accepted in many countries.

Issa have online and distance learning courses and provide sports science associate two year degree for certified personal trainer who are planing get a degree in exercise science.

Moreover issa has its own distance learning institute name  Issa college of exercise science which provide provide degree in sports and exercise science

Issa has accreditation with DEAC (distance education accredited commission) Issa does not believe in Ncca accreditation and they are also affiliated with reps USA registered exercise professional.

National exercise trainer and association

Nesta National exercise trainer and association is established in 1992 Nesta provide home study personal fitness trainer certification. Exam and books are mail to your address when they receive the personal training program fees, exam are held at Pearson Vue center at your city.

Nesta is an international association with a world-class faculty with over 65,000 members around the world. Nesta 20% of all our member are from outside the U.S.

Nesta members and certified coaches/trainers having careers in over 65 countries.  They welcome students from other countries like Europe, Asia, Dubai and Australia and New Zealand.

There personal training exam fees is $477.

They also provide other certification such as-

  • Nesta Master personal trainer
  • Nesta Sports nutritionist
  • Nesta Fitness nutrition coach
  • Nesta Kids nutrition specialists
  • Nesta Lifestyle weight management specialist
  • Nesta Biomechanics specialist
  • Sports injury specialists
  • Nesta group exercise trainer

Nesta Accreditation 

NESTA currently holds the National Commission for Certifying Agencies (NCCA) accreditation for its Personal Fitness Trainer Certification.
Nesta is the member is ice the governing body of the Ncca

NESTA is a registered vendor for the U.S. Navy Credentialing Opportunities On-Line program. And there certification accredited  from US reps registered exercise professional.


To become a Nesta certified you must have current CPR certification and must be 18 years old. There certification are valid for two year you must renew your fitness certification every 2 year with the help Nesta continue education courses.

National council on Strength and fitness

NSCA Certification -National council on Strength and fitness was establishes in 1996 which provide three main fitness certification.

  • Personal trainer
  • Sports nutritionist
  • Certified strength coach

Ncsf  Accreditation

NCSF have proud to have  Ncca accreditation and us reps registered exercise professional and European health and fitness association.


How to become a ncsf certified personal trainer, to become a personal trainer you must hold current cpr certification and 18 year old and have high school diploma to sit for the exam.

Ncsf certification are valid for 2 year  you need update and renew the certification every 2 year with continue education credits.

International fitness professional association.

IFPA is establishes in 1994, The IFPA has over 60+ progressed and concentrated confirmations for coaches to proceed with their improvement as wellness experts in topic running from Sports Nutrition, Sports Medicine, Sports Management, Senior Fitness, Youth Fitness, Low Back Disorders, Flexibility, Weight Management, Exercise Prescription, Pre and Post Natal, and Sports Conditioning.

Ifpa Accreditation

They are the member of European registered exercise professional and have accreditation from national commission from Certifying agency (NCCA)


To become a Ifpa certified personal trainer you must hold current cpr certification and must be 18 year old. And have high school diploma. Moreover Ifpa offer distance learning and home study courses in personal trainer and master personal trainer.

My final worlds

Health and fitness has wide scope as a personal trainer and fitness trainer and fitness manager and sports nutritionist  Its your decision how  you look your carrier as a personal trainer and how much experience you have in personal training. Which certification is good for you to kick start your carrier and where you want to work in your own country or abroad. The basic salary in personal training is around 15000 to 18000 India rs and in abroad like Dubai and Singapore its around 4000 Aed for ace certified personal trainer and in Singapore is 1800$ to 2200$ with personal training incentives.

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Thursday, December 20, 2018

What is hmb supplements Function doses of Hydroxymethylbutyrate (HMB)

What's Hmb supplement?

Hydroxymethylbutyrate (HMB) is a concoction that is created when the body separates leucine. Leucine is an amino corrosive, one of the building squares of protein. Individuals use HMB to make medication. 

HMB is utilized for expanding the advantages from weight preparing and work out; and for treating ailments of the heart and veins (cardiovascular illness), elevated cholesterol, and hypertension. In blend with the amino acids arginine and glutamine, HMB is likewise utilized for treating weight reduction, shortcoming, and looseness of the bowels in individuals with (AIDS-related squandering).

HMB is is sports anticatabolic supplements widely used as a pre workout and post workout nutrition for muscle recovery  only 5 percent of leucine get oxidized into HMB and and claimed to prevent muscle breakdown and soreness during exercise session. It is metabolite of amino acids called leucine which help to decrease muscle protein breakdown and speed up recovery process and develop strength in adults.

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On the other hand hmb is used by athletes like bodybuilder and sports  and endurance athlete to make there body in the anabolic state, and research shows doses 2 to 3gm of HMB serving can reduce muscle tissue breakdown and improve your performance.

Moreover uses for hmb for high intensity demonstrate the highest results during hypertrophy strength workout and high intensity interval training. Some research shows atheles who workout at high intensity level have better benefits from hmb in compare to untrained athletes.

HMB sports supplements doses:

HMB sports supplement is generally safe for short time uses and have no side effects seen in adults who uses hmb supplements. Although no studies have been done on hmb and long term benefits and side effects of HMB. On the other hand doses with 3-4 gm per day is safe for long term use without any side effects.

How to take HMB supplements:

HMB supplements can be taken for 2-3 months for improve exercise performance and protein synthesis, HMB have anabolic effects on body and increase testosterone levels and grown hormone and decrease body fat in adults. On the other hand there are low of companies who are promoting hmb supplements so before purchasing any HMB supplements make sure you read the label of supplement and nutrition value of hydroxy methybuytrate and check the serving you will get in one capsule of HMB

Final words: hmb is a great supplement for muscle recovery and its amazing benefits  for athletes to perform better exercise and better physique and and it can be taken safely for a long term and no side effects has been seen on adult while using the hmb supplement.

What is L carnitine uses and how to use as a fat killer dietary supplement

Supplement burns muscle fats, improves recreation efficiency,A new examine has proven for the primary time that taking a particular meals supplement raises muscle L-carnitine content and reduces muscle carbohydrate use, while increasing fats used for power construction right through recreation.

 L carnitine for fat loss,how to use L carnatine

Researchers on the university of Nottinghams school of Biomedical Sciences discovered that leisure athletes who took a dietary supplement containing L-carnitine  a nutrient present in ordinary meals sources mixed with carbohydrates confirmed several metabolism merits right through low- and high-depth pastime and stronger pastime performance.

Professor Paul Greenhaff, Professor of Muscle Metabolism at Nottingham and lead author of the analysis, said:here's the first study in healthy people displaying that muscle L-carnitine content material can be influenced by means of dietary means, and that L-carnitine plays a dual function in skeletal muscle gas metabolism all through endeavor that's based on exercise depth.”

Old experiences indicated human muscle doesn't reply to dietary L-carnitine dietary supplements. This new research suggests that taking an L-carnatine and carbohydrate complement alters muscle fuel utilize, subtracts lactic-acid construct-up which explanations fatigue and improves pastime performance.

Function of L-Carnitine in human body?

L-carnitine plays a essential part in energy metabolism. It shuttles long-chain fatty acids into the cells mitochondria where they are broken down for energy generation, in addition to maintaining muscle carbohydrate oxidation and offsetting lactate creation all over severe recreation.

The Nottingham research confirmed that combining L-carnitine supplements with a carbohydrate supplement improved muscle carbohydrate content material by means of about 20 per cent by the use of an insulin-elegant mechanism. all over low-depth activity, 50 per cent much less muscle carbohydrate turned into used indicating that muscle fat became favored for gasoline as an alternative. throughout high-intensity exercise, muscle carbohydrate oxidation become improved and lactic-acid accumulation decreased.

mutually, these metabolic outcomes resulted in a reduced notion of effort and increased work output all over a validated exercise efficiency check. QMost L-Carnitine stories up to now have been focused on cardiac-based analysis, now not skeletal muscle,professor Greenhaff added. Tqhese findings should still spur a fresh circular of analysis during this environment.

Research on L Carnitine uses and benefits ?

The Nottingham research is posted within the Journal of Physiology 589.4 2011 pp 963-973. Novel know-how arising from this research is protected by way of patent application WO2004082674 owned by way of The school of Nottingham, pending in Europe and North the us, and granted in Australia.

within the randomized double-blind study conducted via the institutions college of Biomedical Sciences at Nottinghams clinical school, 14 fit male volunteers with a standard age of 25.9 years and a physique Mass Index BMI of 23 performed exercise assessments.

One worried half-hour of cycling at 50 per cent of the optimum oxygen expend potential VO2 max, and a different worried half-hour at eighty per cent VO2 max. Then they every did a 30-minute work output performance trial. This happened on three visits each separated with the aid of 12 weeks and muscle biopsies have been received at leisure and following every bout of pastime.

After the first discuss with, the 14 men consumed both 80g of carbohydrate, or 2g of L-carnitine-L-tartrate within the variety of Carnipure manufactured with the aid of Swiss food-grade L-Carnitine employer Lonza Ltd combined with 80g of carbohydrate twice day by day for 24 weeks. Carnipure is comfortably integrated into dietary supplements and purposeful foods and drinks.

Muscle total carnitine TC expanded by 21 per cent in the carnitine group after six months supplementation and changed into unchanged in the control community.

The scientific Transnational analysis work of Professor Greenhaff and his crew is only one instance of world-leading investigations into human physiology at Nottingham. these days, the school established research and potential transfer priority groups as areas of key center of attention supporting its beginning of analysis excellence.Explore additional: fat youngsters want much less intensive exercise for advantageous weight loss

How to get cruise ship jobs in India as personal trainer

Cruise ship jobs give you opportunity to travel the world and get paid for it. Spend your winters in the Caribbean and your summers in Alaska or travel to remote and exotic ports in Europe, Australia, New Zealand, South America and Asia and all over the world aboard a luxury cruise ship.
Passengers pay between 500$ and 8000 U.S. dollars per week to live on the same cruise ship and experience the places and sea , 

You can get all adventure for free (free meals and accommodation) plus earning in most cases tax free salaries that only maritime jobs could offer. Cruise jobs offer have amazing opportunities to save money, travel the world and meet people from different countries and different language and cultures.

Cruise liners jobs are are amazing place for college students and who have just pass out the from university and looking for experience the world and adventurer trip with handsome basic salary.

List of top cruise line and cruise ship jobs companies?

  • Star cruise line asia
  • Celebrity Cruises jobs
  • Norwegian Cruise Line jobs
  • Disney Cruise Line

  • Azamara Club Cruises.
  • Crystal Cruises.
  • Hapag-Lloyd Cruises.
  • Oceania Cruises.
  • Paul Gauguin Cruises.
  • Regent Seven Seas Cruises.
  • Seabourn Cruise Line.
  • Silversea Cruises.
  • Royal caribbean cruise

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Nowadays As the level of fitness industry is increasing, job opportunities are coming to the same level as--

  • Personal Trainers jobs at Five Star Hotel
  • Fitness Instructor and Personal Trainer at Health Clubs and Gym
  • Zumba Trainer and Dance Trainer for Kids in Health Clubs in Resort
  • Personal Trainer Jobs at Cruise Liners
  • Government jobs as a sports coach

Cruise line jobs as a fitness trainer?

To work on the cruise line, you must be mentally prepared and you should not have any illness. Before leaving, your body has a full health check up, whether you are physically and mentally prepared to do the job or not. To Getting  the job on cruise in India, you go through the interview process on Skype and telephonic interview ,there is 2 to 3 rounds of interview,for clear the interview process, First you must have good communication skills and should be well-dressed and smiling face with good confidence level.

Second, you will definitely be asked, why do you want to work on the cruise your expected salary and whether you are ready to join the contract or not, which can be your first contract for 9 months to 6 months, moreover  people who are selected The company sends all those selected people to London to train so that they have knowledge and build confidence and understand the  cruise rules and regulations and how you have to work and how to meet the customer how to talk to customers and how to sell things marketing tactics.

In India Airborne Recruitment Company selects candidates for cruise liners and then sends them for training. The company of Airborne Company, which is in Mumbai, is interviewing fresher and experience people on telephonic interview, which is meant to know your basic communication skills and confidence.

What is the basic salary on cruise ships and career?

You should have at least 6 months to 1 year experience in fitness field and works as a group and yoga instructor and less miles certification is can earn a handsome salary of 2200$ to 3000$ depending on the performance and sales you generate on the cruise by selling products and personal training sessions.its all about how much you interact with your clients and customers with smile on your face and make there day positive. 

If you are from India your basic salary start from 800$ to 1000& with commission on sales and products. you can apply for the job through Airborne recruit  India. before apply you must have personal training experience of 6 months and Zumba and dance can extra activities. 

Monday, December 3, 2018

How to do Gmsa Personal trainer course from guru mann gmsa fitness academy

What is gmsa fitness academy ? 

Gmsa is fitness academy called guru mann sports association and have recently launch the fitness academy name GMSA with new update and courses for fitness and athletes for basic knowledge of sport and exercise science nutrition. 

Gmsa fitness academy have accreditation with India reps society and sports authority of India and skill India and government of India recognize, this is the first fitness academy have government affiliation and have level 1 and level 2 and level 3 and level 4 certification for fitness and exercise. 

Guru mann gmsa fitness academy and gmsa fitness certification and course fees and details

Which certification provide gmsa fitness academy. 

  • Certified personal trainer course level 1 and level 2 and level 3 courses. 
  • Certified nutrition coach. 
  • Cpt+cnc certification combo offer. 

Certified personal trainer course and CPT+CNT combo certification which is reps certified and giving you basic knowledge of human anatomy and nutrition and cover topics like exercise physiology and kinesiology and injury rehabilitation and sports nutrition.

The course length is almost three months with 3 years validation and you can study the course online and offline by conduction classes in Delhi gurugram and Punjab. 

The 45 percent is passing marks for the course and if you fail the exam retake fees should be 1500rs only. 

What are the fees structure of gmsa fitness courses?

For certified personal training course fees  is around 18000 Indian rs cover all the basis topics to get the job in the fitness industry. 

For certified nutrition coach fees should be 18000 Indian rs cover all the basic nutrition. Although this course for basic nutrition knowledge you will not become a nutritionist or expert dietitian. 

For combo certification cpt+cnc fees is 28800 Indian rs with level 4 certification.

How to start with gmsa fitness?

  • What is the eligibility to get certified?
You must be 18 and over. There is no bachelor degree required but candidate should have basic knowledge to understand the various terms.

  • How do I pay?
Gmsa are accepting all Credit Card / Debit Card / ATM Card / PAYTM / NET BANKING / UPI/EMI, etc. They can take Cashier Check at our Offline location as well.

  • After passing my exam how soon can I get the certification?
Gmsa mail the certification in 7-10 days. Also, your name will be listed on GMSA website and all other GMSA social platforms

Final words:

My final world's gmsa is a good certification to start a career in the fitness field and it is a certification for student and learners who are new to the fitness and want to get knowledge about fitness science and exercise science and get practical training to train personal training client at home and gym health clubs. Moreover you can't compare the gmsa with American council on exercise and American college of sports medicine certification because they are expert in the field of fitness and all other fitness organization follow there exercise guidelines and practical training. 

Saturday, December 1, 2018

How to get fitness job in Singapore as a personal trainer

Singapore is a great place to work and settle, and has good career opportunities to Work as a personal trainer and fitness trainer, floor manager and gym manager and assistant manager fitness sales counselor  if you are working as a personal trainer in Singapore your basic salary would be 2000 Singapore dollar plus incentive on personal training sessions which depend how many client you have convert in pt sessions, on the other hand they have widely accepted USA fitness certification like ACSM certified personal trainer and ace personal trainer and ISSA CPT  Trainer and NCSF CPT and Cooper institute CPT certification are good example which they accepted when you join the fitness and health clubs there.

Before starting to get job in fitness industry you must the know the basic knowledge of anatomy and nutrition and exercise physiology and how to make workout card for personal training client and how to help them to achieve there fitness goal and know about basic injury rehabilitation.

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Moreover start your fitness journey with basic fitness trainer certification and CPR certification. If you are planning to prepare directly for american Council on exercise cpt exam and American college of sports medicine certified personal trainer exam Certification then don't get me wrong you will get fail in the first attempt if you are not study well and don"t have a background in exercise science. Before go for the ace and acsm exam start with some basic certification like guru mann fitness certification and gffi fitness academy pt which is reps and level 1 fitness certificate to understand the fundamentals of sports and exercise science.

How to start your carrier in fitness field with best fitness certification.

American college of sports medicine 

USA establishes founded in 1954 USA based college NCCA accredited fitness education provider over 65 countries and set exercise guidelines for fitness certification and research based exercise nutrition and cpt exam provider. 

American college of sports medicine courses and personal trainer courses and nutrition courses

Courses offered by ACSM organisation
  • Certified personal trainer CPT 4 months course.
  • Acsm nutrition and weight management specialist from exercise science academy.
  • Acsm sports nutrition specialists.
  • Acsm clinical cancer exercise specialist.
  • Acsm registered exercise physiologist.
  • Acsm group exercise trainer certification.

American council on exercise 

Personal training courses by ace ,ace cpt exam and course details,Fitness courses offered by american council on exercise usa,sports nutrition,health and lifestyle ace coach

ACE USA based fitness education provider with more than 70000 fitness professional worldwide founded in 1985 with headquarters in Santiago, with aim to give research base fitness education to make lifestyle healthy.

In 2003, American Council on Exercise was granted accreditation by the National Commission for Certifying Agencies for all four of its primary certification programs-
  • Ace certified personal trainer four month course.
  • Ace health and lifestyle couch 4 months course.
  • Ace medical exercise specialist certification doctors and clinical exercise science degree holders.
  • Ace group fitness instructor certification.
Some more Additional certification provide by ace ace strength and conditioning coach and ace nutrition and weight management certification.

The International Sports Sciences Association 

(ISSA) is the world leader in fitness education and delivers comprehensive, cognitive and practical distance education for fitness professionals, Founded in 1988 by Dr. Sal Arria and Dr. Frederick Hatfield, the ISSA now offers 12 fitness certifications, as well as an associate's degree, and has certified over 200,000 trainers in 91 countries.

Issa fitness organization for personal training and nutrition and sports nutrition courses

The ISSA organization accredited by the Distance Education Accrediting Commission (DEAC). The Accrediting Commission is:

  • Listed by the U.S. Department of Education as a recognized accrediting agency.
  • Recognized by the Council for Higher Education Accreditation (CHEA).
  • ISSA is accredited by IHRSA - International  health club racquet and sports club association,The IHRSA is an exchange affiliation serving the worldwide well being club and wellness industry. The mission of IHRSA is to develop, ensure and advance the well being and wellness industry, and to give its individuals benefits that will enable them to be more fruitful. The IHRSA is committed to making the world more beneficial through customary exercise and movement advancement.

  • ISSA Is EREPS Registered -The European Register of Exercise Professionals (EREPS) is a independent  enroll of educators, mentors and instructors working in the European well-being, wellness and physical action division,EREPS perceives the capabilities and aptitudes of activity experts and is a vital affirmation for general society and businesses that their teacher or representative holds the proper capabilities to play out their job securely and successfully.
Issa offered 12 fitness certification courses include associate degree in sports science and exercise science. 
  • ISSA certified personal trainer 
  • ISSA bodybuilding certification
  • Certified nutrition specialist 
  • Corrective exercise specialist
  • Exercise therapy certification 
  • Strength and conditioning certification 
  • Group exercise certification 
  • Sports Nutrition course 
  • Associate two year  degree in  Exercise Science

National Council on Strength & fitness 

(NCSF) is a worldwide part decided relationship of movement specialists headquartered in Coral Gables, FL. The NCSF board for accreditation oversees the National Commission for Certifying Agencies (NCCA) authorized credentialing tasks and advertisers in light of a legitimate concern for movement specialists around the world.

NCSF certified personal trainer courses and sport nutrition courses and strength coach

Accreditation of NCSF


The National Council on Strength & Fitness (NCSF) Certified Personal Trainer Credential has been reviewed and received accreditation by the National Commission for Certifying Agencies (NCCA), the accrediting board for the Institute for Credentialing Excellence.


The National Council on Strength and Fitness is an establishing individual from the Coalition for the Registration of Exercise Professionals.

CREP has made the United States Registry of Exercise Professionals (USREPS), every one of whom have been reviewed by a uniform standard to accommodate enhanced buyer wellbeing and certainty while employing an activity proficient. All NCSF ensured experts are incorporated into the vault, alongside the affirmed experts of the other part associations

Courses offered by National Council On strength And Fitness:

Certified personal trainer 

The Ncsf benefits Recognized throughout the fitness industry as the Premium personal trainer certification for career minded professionals, Our Commitment to  ensures the NCSF-CPT credential positions you for success in today’s competitive job market.

Sports nutrition specialist

Regardless of whether you are hoping to help your customers to get in shape, upgrade athletic execution, or advance well being through demonstrated healthful methodologies, acquiring the NCSF Sport Nutrition Certification puts your insight at the highest point of the wellness business.

Certified strength coach program

Regardless of whether you work with youngsters, warier athletes and sports competitor and sports person, the Certified Strength Coach (CSC) program will enable you to build up the information and aptitudes to viably improve human execution. Perceived by secondary school, high school, and expert college associations and also well being clubs the CSC accreditation is broadly certify by the highest standard in the business.

Saturday, November 17, 2018

30 days healthy meal plan and diet chart for quick weight loss

As you all know Indian diet is considered to be the most difficult diet to follow in terms of weight loss and fat loss, but do you know a simple Indian diet with daal chapati can help you fat loss. I have seen lot of people and specially housewife who are struggle to weight loss and follow different dieting patterns like intermediate fasting, keto diet,general motor diet, extreme low carbs diet. it may help you to loss weight but not in a healthy way, a healthy weight loss should be shed 1 kg fat every week.

Second thing I have seen in gym people are not doing there exercises properly, they are talking to someone in between exercise sessions and or watching girls and do other stuffs, not every individuals is joining gym for the purpose of weight loss and fat loss, some are join for spending there time in gym and looking for business client and other activities, some join for short period of time.
Moreover intensity is matter when you are doing your exercise for example if your are doing cardio activity for 15 minutes only you will not get all benefits of cardio exercise because you don't know that cardio session start after 15 minutes when you body start burning fat and deliver oxygen rich blood and proper supply of nutrition to your body, when next time you do any cardio activity, do at least 1 hour for best results.

Third thing as a dietitian I have seen my clients not follow the diet plans  I have recommended them, they said they don't have the time for meals and they are busy in meetings, they choose only simple foods like bread and butter and upma, daal chapati that are easy to serve and Ready to eat meals, I understand Indian lifestyle is not healthy in anyways because of daal Bhati churma parties and and drinks parties and late night heavy dinners.

Moreover the biggest problem with People that they are vegetarians and they ask me I want to start bodybuilding and make me high protein diet plan for muscle building, now the question is how I can make high protein diet plan for them with pure vegetarians who are not taking any signal eggs and meat products, When I ask them to start whey protein supplements if your goal is only muscle building. For Beginners muscle builders  who have been workout with weight for 1-2 month,I will putting them on whey protein supplements and suggest them regularly exercise at least 3 months after that I will increase the protein requirement, this the simple strategy once you make load on muscle and learn all the techniques of weight lifting, I will start with basic supplement such as whey protein and casein protein and bcaa etc. These supplements are considered safe in term of muscle repair and stamina and boost confidence while lifting heavy weights.

Now I will come to the point do you know if your requirement is 1800 calories per day your total energy expenditure and you are eating more than your  total energy expenditure your intake is 2200 calories per day, it means you are eating 400 calories more than your total daily calories intake. You will definitely gain weight and fat.

Just simple trick can solve the daily intake when you workout for 1 hour daily approx 400 calories you burn from exercise and your dietitian cut 200 calories from total energy expenditure which is 1600 daily calories and 400 calories you burn from workout. So approx 600 calories you burn daily which is perfect for weight loss.

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Low carbs diet and high protein 1500 calorie Non-Veg nutrition plan for healthy weight loss?

  • Carbs-39%
  • Protein-21%
  • Fats-20%

Healthy quickest way to weight loss diet plan:

  • Wake up 7 am in the morning
  • Meal early morning-one cup of green coffee+1 table  spoon flex seeds
  • Meal-breakfast-oats bran serving 80gm+2 whole egg boiled+non fat milk 200 ml +ALA one capsule
  • Mid meal-one cup of green coffee+4 walnuts +10 almonds
  • Meal afternoon-Brown rice 60gm+chicken breast 150gm +green vegetable any +green leafy salad 80gm+Greek yogurt 100gm +1 capsule glutamine
  • Meal-Evening-pre workout - one cup green coffee+1 banana medium Note-- (take green coffee before 5 minutes of workout and half an hour before of exercise)
  • Workout at gym  do for only 1 hour to 1.5 hour only with good intensity levels and cardio.
  • Meal-post workout-2 whole egg boiled +3 eggs white boiled / whey scoop serving 30gm with water+ glucose 1 table spoon
  • Meal dinner-tuna fish/chicken breast 100gm-150gm with brown rice 50gm+vegetable salad or option kidney beans boiled 100gm +5 eggs white boiled +1 whole egg boiled +green vegetable salad

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