The Myth:

No pain, no gain:
This is easily the most popular catch phrase to mislead a world since long time. Especially by old school bodybuilders and athletes.

The truth:

Regardless of the way bodybuilders and athletes train, exercise does not have to hurt you each time you train for other population.

How to minimize/reduce Pain/Soreness:

  • When you first start an exercise program, it’s normal to feel some discomfort for several days after your workouts. Starting at an easy level and slowly progressing to a higher intensity can avert much of this pain.
  • Training too hard can be counterproductive, as it may lead to overtraining. Nicholas DeNubile, M.D., clinical assistant professor in the department of orthopedic surgery at the University of Pennsylvania and orthopedic consultant to the Philadelphia says, “When you over train, your body (muscle fibers) actually breaks down.” And gives soreness.
  • To minimize soreness, warm up (at least 10 minutes) before your workouts and cool down and stretch afterward. You may use foam roller to minimize the soreness.
  • Stay in tune to the signs your body is sending. DeNubile says, “You must learn the difference between slight muscle soreness from a good workout and the soreness that may be a warning sign of an injury.”

Occasional muscle pain, especially if it’s bilateral (on both sides of the body), is normal, but it doesn’t necessarily indicate that you had a good workout. This may suggest that your body is new to this stimulus or intensity and will get use to it in couple of days.

Change the stimulus or intensity slowly and gradually to minimize the soreness/pain.

Bottom line:

“No pain, no gain” only applies to exceptional situations and sometimes in competitive sports. While it is generally true that very hard training is needed in most areas to achieve big training gains, pain should always be avoided. It is important that you listen to your body and not ignore signals like pain. If you give yourself the time you need to recover, you will be able to enjoy working out without pain for a long time to come.

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Apple Cider Vinegar (ACV)

Apple Cider Vinegar (ACV)

A balanced weight and body size yields innumerable health benefits in the long run. Some of these include a regulated blood pressure, good body posture, slow ageing, self esteem and confidence. Plus, a healthy body weight helps keep the risk of dreadful diseases, such as diabetes, blood pressure etc. at bay.
Regular exercise and a healthy diet are mainly the components for achieving and maintaining a balanced body composition (Fat vs Lean mass). But there’s one thing you can add in your greater scheme of things for getting your weight goals, that is, the Apple cider vinegar. Having a pale to medium amber colour, the Apple cider vinegar is a great choice for those who wish to shed those unwanted pounds.
Here are some simple ways using apple cider vinegar for healthy body composition.

1. Drinking ACV before meals

ACV contains almost exactly the same amount of pectin as raw apples. Therefore, when you consume it before having your meals, it shall make you feel fuller and satisfied. That will make you eat considerably less, this aiding in weight loss.

2. As a boost to digestion

ACV is a great digestion stimulant. It helps break-down the food, and also remove toxins from the body. Thus, it helps lose weight in the long run.

3. In utilisation of iron

Another reason that makes ACV an important tool for losing weight is its ability to help the body utilise iron effectively and efficiently.

4. As a source of potassium

Americans vinegar-coated beans not for no reason. Apples are, and therefore, ACV is a great source of potassium. So, by substituting your usage of salt with ACV, you can significantly boost up your weight loss plans.
Important Note: if you don’t have good eating habits then above mentioned things won’t work for you. Consult a Nutritionist for healthy diet regimen.

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Healthy breakfast options

Healthy breakfast options

1. Vegetable Dalia

Due to its dietary fiber and protein content you can call it Hindustani super food.
(100 gram wheat dalia = 79 gram carbs, 11 gram protein, 1 gram fat)

2. Upma

This is made out of Semolina, so people with gluten problem can eat this easily.
(100 gram semolina = 73 gram carbs, 13 gram protein, 1 gram fat)

3. Thepla

Made with whole wheat flour, fenugreek leaves, coriander leaves, turmeric powder have it with bowl of curd which will increase protein content and simultaneously will lower its Glycemic Index and Glycemic Load.

4. Sprout Salad

You can have it as healthy snack or side dish. It has good amount of dietary fiber and proteins.
(100 gram sprout = 6 gram carbs, 3 gram protein, 0.5 gram fats)

5. Poha

Good source of carbohydrates, Protein and Fats just add lemon and peanuts, spread some coconut and have it with curd for good kick start of day.
(30 gram dry poha = 40 gram carbs, 4 gram protein, 1 gram fat)

6. Paneer Burji

fulfilling Protein requirement for Vegetarian is difficult task. Paneer is great choice for this. Make paratha, wrap rolls or use it in salad.
(100 gram paneer = 1.2 gram carbs, 18 gram protein, 21 gram fats)

7. Oats

Oats are rich in Proteins and fibers. You can make masala oat, can put it in milk and nuts to start a healthy day.
(50 gram oats = 33 gram carbs, 9 gram protein, 3.5 gram fats)

8. Multigrain Paratha

you can mix different combinations of attas (wheat/soya/jawar/ragi etc) and put any stuffing from Paneer, vegetables, egg, chicken etc for healthy start of the day.

9. Besan Cheela/ Besan Omlet

Gram flour or Besan is a good source of Protein for vegetarian. You can eat it with Chapati, whole wheat bread etc.
(50 gram besan = 30 gram carbs, 11 gram protein, 3.5 gram fats)

10. Idli Sambar

Good combination of different lentils, idli is good option to start your day. This will give you all macro nutrients, like carbohydrate, protein and fats.
(1 idli = 4 gram carbs, 2 gram protein, 2 gram fats)

Try to add different seeds in the food like Chia seeds, Pumpkin Seeds, Flaxseeds, Hemp Seeds, Sesame Seeds which will give you Omega 3 fatty acid which is anti inflammatory and good for Heart.

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AMRAP (As Many Rounds/Rep as Possible)

AMRAP (As Many Rounds/Rep as Possible)

AMRAP, or “As Many Rounds/Reps as Possible,” is a type of high-intensity interval training that has grown in popularity in recent years—and for good reason. These short, challenging metabolic-conditioning workouts are fast, fun and effective.
The “reps” version of AMRAP involves selecting only one exercise and a time constraint. For example, completing as many push-ups as possible in a five-minute time period. This is a great tool for training and measuring your muscular endurance (and mental fortitude!) over time.
The “rounds” version of AMRAP can make up an entire express workout. Simply select a short series of exercises and a defined number of repetitions for each one. Set a time constraint and perform the complete series of exercises as many times as possible. The Aim is Intensity.

The Benefits


You will enjoy the challenge and the ability to pace, and can be done in a group, the competition and camaraderie of exercising with other participants.


Any exercise can be selected based on your ability level and he or she has complete control over the pace of the workout. AMRAP is also great in a group format because every person in the group can move at his or her own pace, yet still be motivated and challenged by the speed of others.


Completing the same AMRAP workout again over time is a great tool for measuring progress in developing in muscular endurance and cardiovascular capacity.


No matter if you are a total beginner or an elite athlete, this format will be challenging. If you need to do band-assisted Pull Ups, or Press Ups on your knees instead, then do that. AMRAPS can be easily scaled to suit all abilities, the right attitude to give it all you have is the most important thing!

Most AMRAPS tend to be between 5 – 30 minutes long, but there are many exceptions.

This kind of workout is very intense and time efficient. It’s individually challenging due to the possibility to create a personal plan for every skill level. You can integrate all kind of exercises and it presents a perfect mixture of strength and endurance training.


• Burn fat
• Test your mental toughness
• Improve your technique under pressure and fatigue
• Build strength and conditioning
• Increase your capacity for working well at a high heart rate
• Testing your physical limits

A Word of Caution

As a health and fitness professional, AMRAP workouts are some of the hardest to coach. Encourage yourself to “push your limits,” even ensure to maintain proper form throughout. It is essential to pay close attention to form and movement mechanics, especially toward end of the workout (when fatigue can cause form to suffer), and know when to pull back on the reins.

The Workout

The following AMRAP workout is a great combination of strength and power movements, spanning across the entire foundational movement spectrum.
Ensure your clients are properly warmed up before they dive into this challenging workout.
15 Minutes: As Many Rounds as Possible
15 Push Ups
20 Air Squat
10 Pull ups
20 Crunches

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