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Improving our overall physique and losing weight requires practicing uncomfortable yet necessary exercises. One of those exercises for some people is the plank. For beginners, staying in an isometric position for 30 seconds or more is challenging. People with belly fat will instantly feel their stomach hanging downwards and putting pressure on their back, abs, arms, and legs while practicing planks.  On the other hand, people with less than 20% body fat might feel tired after performing three to five sets of 30 seconds or more of this exercise.  Similarly, people with less than 10% body fat may feel their results need to be visible after finishing the plank routines. However, they are coming together but might require more effort or time.  Doing a plank becomes more challenging after finishing a HIIT workout, as many people still need to build a higher endurance level. Therefore, the experience differs significantly between people. 5 Health Benefits of Performing Planks Daily 1. Improv

5 Exercises to Reduce the Risk of Back Pain Back pain is frequently noticed in people that don’t perform stretching, warm-up, and cool-down routines during a workout. It can also happen to people that don’t exercise. Others might have suffered back pain by being hyperactive and taking low rest intervals. The pain is also commonly noticed in people with a sedentary nature but display momentary strength by lifting luggage, shifting furniture, carrying groceries, etc. One of the most common tactics to recover from back pain is spray or balm. Although it helps in decreasing pain, it doesn’t guarantee non-recurrence. Therefore, it acts as a short-term solution. Maintaining a good back is important for athletes and fitness enthusiasts, as they have a keen interest in exercising, and it prevents them from practicing. At times, people have to take prolonged rest to recover from severe back pain. Calisthenics, body weight, and yoga exercises can help reduce such instances. 5 Must-Know Exercises

Parkour means clearing an obstacle with minimal effort. Nowadays, freerunning has become a part of it and involves acrobatic movements to make it look fancy.  It is one of the reasons Parkour has become so popular over the years. Most people have seen this sport by watching movies like the Prince of Persia, Columbiana, Boss (Hindi), and District 13. The sport also became vastly popular because of international events hosted by Red Bull and other companies. Even today, people have a keen interest in the sport's movements and use them aggressively in videos. Some athletes also play the tag game on which the Google Play game Vector is also based. It involves reaching the end of an obstacle journey without getting tapped by someone following you in the background. The real reason behind the popularity of Parkour is also hidden behind the exercises or movements involved in covering during a beginner, intermediate, or advanced level course. Let's shed light on some of the reasons. 5

Losing weight is a decision that is not taken lightly by adults. However, it is a fitness goal that most people fail to achieve. Taking the hard road of calorie deficit only works until you have lost weight. Once you resume your calorie surplus diet regime, the lost weight suddenly starts showing and rapidly increases, making you look much like before you lost weight. So, while calorie deficit isn’t avoidable, it shouldn’t be substituted with a calorie surplus regime immediately after achieving your fitness goal. Achieving your weight loss goal is not limited to a single reason. You may forget that with a gym or bodyweight workout routine , you are also building muscle mass, which can cause your weight to remain stagnant or even increase. As a result, standing on the weighing machine doesn’t prove beneficial. You should measure weight loss by looking directly in the mirror and checking whether you have incorporated body transformation or fat. Doing so would encourage you to make wise f

Learning a new movement is always tough, but it is neither a waste of time nor unachievable. It begins with a mindset of learning the exercise and figuring out ways to do it. Handstand is one of the favorite exercises of gymnasts, fitness enthusiasts, and calisthenics learners. Essentially, it requires you to stand with your hands on the ground and feet upright or to point towards the cloud (as I like to say). Seems simple, right? It is if you follow a few steps. 5 Steps to Learn a Handstand Quickly 1. Practice a Wall Handstand The best way to approach a problem is often going head-on. In this case, it is practicing a handstand against a wall or support to rest your legs. You can begin by keeping a wall facing back and pushing your legs toward the wall. Eventually, you would be standing straight against a wall. Once you achieve this goal, try to do it opposite, i.e., your stomach towards the wall. Keep the back straight, as you could arch and hurt your back. Try to hold the handstand a

How to Create Fitness Goals? People often want to set fitness goals every year. However, only a few achieve it with concentrated efforts. Keeping achievable, measurable, relevant, specific, realistic, and timely goals can make reaching them almost impossible. However, taking a few specific steps can help to achieve more than the set goals. Unfortunately, the hard truth isn't available on most websites because they want to keep you motivated. But unlike them, I am not going to focus on them because you are already aware of such facts. To set fitness goals for this and upcoming years, focus on the following criteria: Go After Your Favorite Workout or Exercise Don't make a goal like losing 5 to 10 Kgs or achieving a specific physique. These factors require an experienced personal fitness trainer to help you throughout the day. The monthly costs of hiring such a coach can deprive your potential monthly income. However, an experienced fitness coach would help to achieve such goals w

5 Ways to Reduce Weight After Christmas, and Other Holidays Christmas and other holidays bring joy to families through gatherings, food, drinks, conversations, and events. However, many people gain significant weight by consuming high-calorie foods and beverages. Many prominent weight loss geeks suggest drinking green tea or coffee, exercising, water consumption, alcohol cutdown, stress reduction, etc., as a few main ways. However, as an experienced personal trainer and fitness coach for almost a decade, I have five more ways to offer. These five methods can help overcome the weight loss burden after Christmas, holidays, occasions, events, etc. These include intensive workouts, routine changes, cardio boosting, isometric practices, and lifestyle transformation. Methods of Losing Weight at Home Without Equipment The five methods of losing weight at home wouldn’t involve any equipment. It means there is no need for a chin-up bar, tension band, ab roller, etc. These don’t include tradit

Losing weight seems impossible, especially when you have more than 30% body fat. However, the good news is that it is achievable and doesn't include tough exercises. If you are familiar with the GM diet, you would know that weight loss can occur by fasting. However, the problem is that you cannot fast for your entire life.  So, what is the solution? The answer is taking different approaches to achieve your goal. Once you reach your desired fitness level, you should decide on the next resolution. It would help you to stay motivated to work out, try out new exercises, and help you become fit with the approach that works best for your body without compromising too much. 4 Ways to Lose Weight Fast Intermittent Fasting Calorie Deficit Diet Exercising Changing Eating Habits Intermittent Fasting It involves consuming your daily calories within 8 hours and sticking to fasting in the remaining 16-hours. Many people may think that it is not easy to follow. However, it is one of the easiest m

Often, before starting a diet, workout, or exercise, we have this question. Moreover, we keep seeing celebrities, coaches, and trainers, promoting the importance of health and fitness. Even organizations want to keep their employees physically fit. But we never get a satisfactory answer. The real reason to stay physically healthy are as follows: Increases Energy Improving physical fitness involves getting out of the comfort zone. It would mean changing dietary habits or exercising. Including such useful practices would burn calories, eliminate unnecessary fat, and increase the energy levels in our body. It also helps to avoid laziness and think about the best approaches towards a healthy lifestyle. Moreover, adopting healthy food or exercise habits showcases physical results that keep us motivated to maintain physical health.  Changes Mindset Practicing yoga, high-intensity interval training (HIIT) workouts, brisk walking, switching to keto, paleo, low-carb diets, etc. can prove very u