Latest Fitness Trends heading into 2018

Fitness is a concept that has evolved over the generations. It no longer revolves around being healthy, but it also includes the broader aspects of an overall feeling of wellness. As per the WHO, health is not the mere absence of disease but it also includes the complete physical, mental and social well being of an individual. Taking this definition into mind, fitness is not merely a way of life, it’s a purpose of life, and not focussing on fitness puts a question mark on our entire existence.

What is a trend? A trend is basically a ‘general development or change in a situation or in the way the people are behaving’. Innumerable surveys are now being held annually to discuss and evaluate the changing trends in fitness. In 2014, High intensity training ranked No. 1. However, it fell to No. 3 in 2017 before attaining the numero uno spot again in 2018. Wearable technology, which was at No.1 in 2017 has now dropped to No. 3 for 2018. The results of this survey will be extremely beneficial to the health and fitness industry as they’ll be able to make important investments for their future growth and development. These important business decisions will be based on emerging trends that have been identified by health fitness professionals. Some of the most important and valuable upcoming trends for the upcoming year are:

1. High Intensity Training: Although fitness professionals have warned about the increased incidence of injury due to use of high intensity training, it continues to be preferred by many gyms all over the world.

2. Modern devices : This includes fitness trackers, blood pressure and pulse monitors, smart watches and smart glasses.

3. Body weight training: It is an economical way to exercise effectively. It uses minimum equipment and is much more than just pushups and pull-ups.5. Strength training: It remains popular in all sectors of fitness

4. Experienced trainers, instructors and professionals: Their role can never be underestimated in Fitness. An experienced trainer goes a long way in improving the fitness of his/her trainees.

5. Yoga: As a method of attaining fitness, Yoga has gained widespread popularity. Abundant written as well as audio visual instructions and manuals are available regarding the various Yoga exercises and their health benefits.

6. Exercise and weight loss: They are an equally important component of fitness. An overweight person is neither fit nor can he realise his true potential. Exercise is thus, extremely essential.

7. Diet: There can be no fitness if there is no regulation on dietary habits. Awareness has increased regarding the usefulness of diet. People know what is right for them and what is wrong. This attitude can go a long way in achieving individual fitness.

8. Core training: It involves strengthening and stabilizing the muscles of abdomen, thorax and back.

Thus, the changing trends of fitness must be adopted by an individual, and also by the society as a whole. They will surely go a long way in increasing the longevity of human Life. Also, they possess the ability to improve the quality of life which is essential for a healthy society.

How To Prepare For An Ultra Marathon

Every year there are dozens of marathons and half marathons run all across the globe, and athletes from all corners of the world are usually invited to participate. Besides the half and full marathons, there is also the ultra marathon, which is a running event that covers a distance longer than the usual marathon distance.

Ultra marathons have gained fame because they are much less intense than the ordinary marathons. Also unlike marathons that are mostly run on tarmacked roads, ultra marathon tracks consist of mixed terrains, and you can even walk sometimes to regain a little bit of energy when tired.

However, before you participate in such an event, it is necessary that you train your body, both the physical and the mental. Being in a good physical condition for the race allows you to tackle the terrain, but once the body is tired, it will be up to your mind to keep you going. Read on to know how you can mentally prepare for an ultra-marathon.

How to Mentally Prepare for an Ultramarathon

Like you already know, being mentally ready is as important as being physically prepared. Not only does it give you a positive attitude as you run, but it also helps you readily accept the outcomes.

Keep a Positive Attitude

Maybe this is the first ever ultra marathon you are going to participate in, or perhaps it’s the second time. Whichever it is, the best way to get mentally prepared is to keep a positive mind. Your body might give up on you, but if the mind is willing to carry on, then nothing will stop you from achieving your targets. Even as you train for fitness, visualize yourself in
the race, you could also envision yourself winning the event. A negative mindset will make you succumb to fatigue, and you might not even finish the first half of the race.

Familiarize Yourself with the Terrain

Nothing will give you a boost of confidence like knowing what lies ahead. An ultramarathon’s path is full of all kinds of terrains; rocky, hilly, tarmac, muddy, just to name a few. Your training should involve you running on all these terrains. Furthermore, ultramarathon tracks are announced before the race, so you know what to expect.

Also, these races take longer than regular marathons, so there are chances of the weather changing as you run. Come to the finish lineready for all that, and you are sure to endure longer than other participants.

Break Down the Race

An ultramarathon can be anything from 50 miles, up to even a hundred miles. As you cannot run all the way in a single try, try to break it down into bits, and give yourself rewards for each checkpoint. For instance, you might decide to put checkpoints at every 25-miles. At every point, you can reward yourself with foods and refreshments, or even a change of shoes.

When you do this, you are motivated as you run since you know something good lies ahead. Instead of giving up, you might remind yourself that some cool refreshments are just 3 miles away.

Relax and Have Fun

One important thing to do is to relax and enjoy the event. If you are running with a partner at the same pace, you could relax by striking a conversation and getting your heads out of the race. You could also listen to music if you are alone. Remember that however long the race might be, it has a finish line and you will get there.

You might have challenged yourself with all kinds of races, from 10 Kilometer runs to even full marathons. If you want to take the challenge to the next level, find and register for the upcoming ultramarathon in your area.


Mental Preparation For An Ultra Marathon

Mental Approaches to Ultramarathons

The Benefits of HIIT (High Intensity Interval Training)

High-intensity interval training also referred to (HIIT). It’s whereby you alternative low and high-intensity exercises. Also, it can be during high-intensity exercise and have a short period of rest. An example of HIIT is a short sprint up a flight of stairs then it’s followed by a walk down. Below are the benefits of intensity interval training and why you should utilize it more to help in health and fitness.

Good for a healthier heart

It’s believed that extreme exercise will always assist in building ultimate results. Most people are not used to push themselves into the anaerobic zone (this is whereby you lose your breath, and your heart starts to beat faster, and you feel like it’s trying to jump out of your chest). But with the interval training, within eight weeks it becomes easier for you to push yourself to that level. It’s good to utilize this exercise since it helps in keeping your heart healthy, and also the flow of your blood becomes effective throughout the whole body.

HIIT boosts your metabolism

You are more likely to consume more oxygen by the help of HIIT than a non-interval workout routine. After you complete your workout, during the 24 hours, HIIT can stimulate the production of your HGH (Human Growth Hormone) by up to 450%. Also, the excess amount of oxygen consumed will always help in the increase of your rate of metabolism let’s say from 90 -144 minutes after you are through with your session of training. Therefore, it’s good to maintain the pace because with the help of HIIT you will always be in a position to down the aging process and become young. Also, the increased metabolism will always assist in burning calories in the shortest time possible.

HIIT loses weight and not the muscle

High-Intensity interval training will help you lose weight, but your muscles will remain the same. In this case, both weight training and high-intensity interval training workouts enable anyone on a diet, to lose weight that comes from the fat meals and preserves their muscles. Therefore, if you want to maintain your weight keep doing the high-intensity interval training.

Use of energy effectively

The HIIT usually uses a work-hard the recovery system interval, which alternates afterward with a short period of resting after high-intensity workouts. Through this exercise, your body learns how to use the energy correctly that comes out from energy system of your body. If you utilize this training, every time you rest after workouts the HIIT will always help in removing the toxic wastes from that are in your muscles, and you can have a breath well.

Reduces your Blood pressure

People experiencing a high blood pressure can get great help with high-intensity interval training. For example, when you have eight weeks of HIIT with exercise like a stationary bike you will decrease your blood pressure. It’s also useful to maintain the training so that you can keep your blood pressure in the standard level.

High-intensity interval training you can reduce your blood sugar. Also, HIIT can be exercised anywhere, no equipment necessary that is needed and among many other benefits.

Cryptocurrencies vs The Gold Standard

If I ask if you have $120000 and you have to invest that amount, what medium will you choose for investment – Cryptocurrency or popularly known as Bitcoin or will you invest it in gold?

Still in doubt which one is more optimal for investment? Let’s figure it out.

Since ancient times gold is considered to be the best medium to invest in. Investors believe that gold is an investment that diversifies risks. There is no doubt gold is something that never goes out of trend when we talk about future contracts and by-products. Gold is assumed to have the best market, and is a safer choice.

Maybe this is the reason our ancestors used to invest into gold articles. But one point worth pondering over is that gold is driven by the policy of Demand and Supply, including speculative demands. This is the reason why it’s saving and disposal plays a crucial role in affecting its price than its consumption. On the other hand, we have ‘Cryptocurrency’ – which is quickly becoming the modern way of investment and currency of the online generation. Unlike gold, this is not a tangible currency, but is just a digital asset that emphasizes promoting secure transactions and to control the creation of an additional unit of currencies.

Cryptocurrency is sometimes preferred over gold, reason being that the supply level of digital currency is fixed and transparent, and that removes dread of inflation. Fear of diminished value of the asset due to overproduction of currency is avoidable. We know gold is a sneakily inflationary asset. It is apparently said that with the digital revolution the value of the digital currency will continuously grow.

However, we cannot deny the fact that gold is an ancient method of investment. This is the reason Bitcoin faces issues such as a lack of trust and reliability. Gold has more than a thousand year history, and this is why people are willing to invest into it. Gold is considered to be ‘tried and true money’. Also gold is not dependent on any kind of internet service, thus it is protected from any kind of internet breakdown. Gold is immune to any kind of technical interruption and fraud. Gold is tangible, and people trust in physically existent assets.

But one thing we also know that value of gold is volatile. We also know that cryptocurrency is pseudonymous, that is it is not tied to any real world entity. This is the modern way of the transaction, and we are moving towards a digital society which is why digital money is something fascinating and more appealing for generation Y.

Still, different people have their own perception on this matter. It is a matter of choice, principle, and your belief in each currency, and there is no denying each comes with their own sets of pros and cons.

Is Bitcoin something worth investing in?

Bitcoin is a new kind of money and is a contemporary payment network. It utilizes peer-to-peer technology to operate alongside no administrative authority or banks. Issuing of Bitcoins and managing transactions is done collectively under the directions of an organized network. Nobody owns or controls Bitcoin and everyone can use it. It is very unique and creates a medium that cannot be covered by any ancient payment system.

It has wide range of advantages such as, low processing charges, quick peer-to-peer transactions and it offers worldwide payments, and it operates under high ranked European managers.

Before you decide on investing on Bitcoin here is what you need to know, all about it and how it operates.

Investing in Bitcoin

You need to answer the following questions whether you are ready to purchase the currency hoping it will acknowledge in value? Are you ready to invest in Bitcoin affiliated companies? And are you searching to complete your trading activities by using Bitcoin currency.

Purchasing and Ownership

The most ordinary design of “investing” in Bitcoin is by purchasing the currency in anticipation that its value will appreciate. This is the main reason thus; you need to make the appropriate decision and look for the right time to purchase it and do you think the its cost will still appreciate.

Do not listen to any one on matters relating to the future of Bitcoin, just do your personal investigation, learn about the facts of using Bitcoin currency. This will allow you to make a concrete decision.

Here are a few insights for purchasing and ownership of Bitcoin currency:

1. Do not invest more than you are capable of, Bitcoin is a very treacherous investment and you should always keep this in mind.

2. Right after purchasing Bitcoins, ensure you have deposited them into your private wallet and do not leave them at the transaction. You are recommended to utilize a hardware wallet to restore your Bitcoin currency. If you cannot afford a hardware wallet try to improvise a paper wallet which works the same as hardware wallet.

3. Ensure to purchase your Bitcoins only from transactions that have exceptional reputation in order to prevent fraudulent activities.

4. Purchase your Bitcoin currency via Dollar expenditure averaging, this simply means that you will not purchase all your Bitcoins in one commence but rather purchase an established amount on weekly or monthly basis, you can also purchase on a daily basis.

Commencing In Bitcoin Currency

Carrying out business activities with this currency is much different than purchasing and owning. When you are transacting with Bitcoins, it means that you are purchasing them at a lower rate and selling them at a higher rate in a short duration of time. In order to get excellent results from your Bitcoin transactions, you need to be will skilled and knowledgeable. The transaction network is comprised of experienced players who are ready to prey on beginners.

Should You Invest In Bitcoin Currency, therefore?

The answer to this question is not that easy. It is not an issue of whether you should invest in Bitcoin or not although, it is also an issue on how you should invest. Learn all the facts about Bitcoin by using all the available sources before you embark on investing in Bitcoin.

Even better, understand the legal and economic implications before investing your money here as though not official, it is rumored that the currency is yet to receive formal backing of major world financial and economic bodies due to the fact that there are no strict laws that govern its operation.

The facts you should know about the different types of diet: Paleo, Ketogenic and Atkins

The different tissues and organs of our body need a balanced diet. The food that provides the correct amount of vital nutrients is essential for the body to function properly. Apart from the concept of regular diet, these days, people are embracing some more generic forms of diet like the Paleo, Ketogenic or Atkins diet. In this article, we will discuss each of them briefly along with the health benefits associated with them and some of their possible side effects.

The Paleo diet

The Paleo diet is an ancient form of diet that dates back to the era of cavemen when they used to hunt for their food for survival, and the typical ways of eating them. It is becoming extremely popular these days as food of the cavemen. However, the question is why would a person of modern day living in an era of internet go for a Paleo or cavemen’s diet? It is just unbelievable the way it is trending across social-media, with so many group activities and meet-ups taking place.

The food that our ancestors used to eat were in their purest and wholesome form and were least processed. They used to be more basic like vegetables, meat, fish, or fruits and were eaten almost in the way provided by nature in their most organic form. They contained all the vital nutrients required by the body like vitamins, minerals, proteins, fats, carbohydrates and many more. Being a balanced diet, these food used to help them in maintaining a desirable ratio of saturated and poly unsaturated fats.

There is an ever increasing craze for Paleo diet. However, the health benefits of Paleo food are still a debatable issue, as all the claims are not backed by proven findings. There is no justifiable co-relation between the sound health and disease-free health conditions of our ancestors and the food they used to have.

A Ketogenic diet

A Ketogenic diet is another form of diet that is making the headlines these days. It is designed to turn you into one of the biggest losers, in terms of weight. Apart from weight-loss, it also has some other health benefits. Being extremely low-curb and high on fats, it turns your body into a tread-mill and allowing you to lose weight whether you are exercising or snoozing. The two most important action plans that needs to be followed for a Ketogenic diet is cutting down on the intake of carbohydrates and increasing the fat intake. A standard Ketogenic diet, which is the most popular, requires

Low carbohydrate intake (5%)

Protein intake in moderation (20%)

High on fats (75%)

Studies and research say that it is beneficial for a patient of diabetes. It works by improving the functioning of insulin. In the case of type 2 diabetes, it helps in reducing weights and improve metabolism, which helps in managing the medical condition. Therefore, if properly followed, a Ketogenic diet can prove to be more than just a weight-loss diet. Initially, when you start following a Ketogenic diet, you are likely to experience some side effects which slowly subside with time. Some of these are fatigue, low levels of blood sugar, constipation, uneven heart beats, frequent urge to urinate, to name a few.

Atkins diet

An Atkins diet is relatively similar to a Ketogenic diet. Formulated by Dr, Atkins, a renowned cardiologist, it focuses on weight loss through lowering the sugar and carbohydrate intake. It tends to help the body lose weight without restricting the consumption of calories. Being formulated by a medical practitioner and with validation through more than 80 clinical studies, the Atkins diet is undoubtedly the most proven and legitimate way of losing weight.

Just like the Ketogenic diet, you may experience some side effects in the early phase like constipation, dizziness and tiredness, which usually subside over time.

The Proper Nutrition Helps You Reach Health And Fitness Goals


Nutrition professionals can assist you with your goals for health and fitness. There is so much information out there these days, some of it conflicting, as to what are the best foods to eat. It sometimes requires an expert to know for certain. Part of the consideration is what your specific goals are. If you want to shed pounds, for example, you won’t eat the same foods as a person who wants to body build. Part of the decision revolves aren’t just what foods and how much of them to eat, but also the particular nutrients you need.

All humans need the same nutrients to be healthy. However, some people may need more of certain ones than others do. Menopausal women, for example, may need to be taking in more calcium as they can be more susceptible to osteoporosis.
You are going to want to get as many of the nutrients as you can from your food. But you may need supplementation as well. Even organic vegetables and fruit do not have the same amount of nutrients as the same items did years ago. A Sacramento nutrition professional can help you figure you what you need each day.

Sometimes these kinds of professionals can be found at locations that specialize in helping people to look as well as feel their best. For example, nutritional counseling can be found at tanning. These types of places can focus not just on your exterior looks but also on your health within. Weight loss clinics and specialists also may offer good nutritional advice. To lose weight effectively and to keep it off, it is important that you learn how to eat properly, something most of us were not taught as we were growing up. Following fad diets can result in fast weight loss that comes back on just as quickly.

Some people have primary goals of losing weight, getting fit, looking good, or all three of them. But a basic goal should also be to become healthy and to stay that way. This is the key to really enjoying life. You cannot enjoy your favorite activities if you don’t have good health.They can put together a plan for healthy eating that will let you get the results you’re looking for while ensuring that you get the right nutrients too. You can consult with these experts on supplementation, if necessary.

Healthy tips for men and women vary, but vitamin played a very important role in the physical fitness of people. Different types of vitamin tablets are available in the market. Patients must choose vitamin tablets according to the deficiencies they have. You can buy all the vitamins tablets at the moderate cost from online vitamins shops. Different types of apparels, appliances, vitamin tablets for baby, men,women, and even pets are available from the vitamin shop.

Nutritious food and brew played a vital role in the health and beauty of individuals. All individuals must have a definite level of vitamin, minerals, and proteins in their body. Deficiencies in the food level can be controlled largely with vitamin tablets and their

In normal circumstances, you have to pay a huge amount for the vitamin tablets. While purchasing vitamin tablets from online stores, one can save lots of bucks. Vitamin shop coupon codes are one of the best ways of reducing the cost of vitamin tablets.

Where You Should be Investing Your Money in 2017

Investment has been a scary topic since the global recession in 2008. People who had spent years saving up to invest in properties lost the majority of their wealth overnight. New homeowners went from excited and happy to miserable, depressed and pessimistic about the future. According to a recent CNN poll, 57% of Americans believe that their children will be worse off than they were.

That’s a two -year high of pessimism, which is completely out of character for the USA.

Since you’re reading this article, there’s one thing we can say for sure…

You’re looking for places to invest your money that will deliver a return in 2017, while also hedging against a potential calamity like the one that happened in 2008.

While there are is always some amount of risk involved in the investment, this article will guide you to through a couple of the safest and most profitable investment opportunities in 2017.

Before we dive into it, though, let’s look at WHY 2017, might be the best market year we’ve seen in a long time.

The One Good Thing Trump Has Done So Far

This is a hot button topic, so I’ll make it clear from the get-go that I am not affiliated with nor do I express support for any particular presidential campaign or political party. However, there is definitely one good thing that came out of Donald Trump’s upset over Hillary.

A positive market reaction.

Currently, the market is in what’s called a “Bull-Run”, in which prices are expected to rise and continue rising. This run is in response to Trump’s promises of decreased regulations and increased incentives in the form of lower taxes- for bringing work back to US soil.

The ideal scenario in a Bull Market is to ride the upswing and sell before the market plateaus and eventually drops again.

Where You Should be Putting Your Money

Now that we’ve covered why the market is growing in anticipation of 2017, let’s look at the best places to put your money, for fairly safe and predictable returns. These recommendations come from some of the top analysts and investors at Forbes.

1. PacWest Bancorp (PACW)

PacWest Bancorp’s share have risen a staggering 20% since the election day results were made public. Even so, John Dobosz, a prominent Investor believes that PACW’s shares are still undervalued.

For hopeful investors like yourself, this might turn out to be a solid pick. Investing now means you’ll still be able to catch some of the rises as the shares come to critical mass.

2. HanesBrands (HBI)

If you haven’t heard of Hanes, you might be living under a rock. Currently, they are the largest producers of men’s and children’s underwear by volume in the United States of America. They are also leaders in the global market for basic clothing.

According to Financial Investor Taesik Yoon, HBI will see a significant growth this year, following the launch of its biggest innovation in the past decade.

3. Open Text (OTEX)

Our final recommendation comes from Financial Investor David Dreman. David believes that OTEX is a very sound business fundamentally and is still undervalued despite it’s consistent, positive performance over the past 25 years.

This is a solid learning opportunity for aspiring investors.

Tying it All Together

In this article, you’ve learned why the market for 2017, while slightly volatile, seems to be heading in a positive direction. Trump’s efforts to bring business and production back to American soil have already begun to turn the right heads.

Start your investment process, by setting aside everything that’s absolutely necessary. Think of it like an emergency fund, that you can use in case of any dangers. Once that’s out of the way, try your hand at investing in the companies listed above.

Reach out to advisors who can guide you through the process and watch your money grow through 2017.

Top 8 Beauty Tips for 2017

beauty and fashion

The fashion world is always trending with new styles to adopt. For beauty tips, they keep changing with the introduction of new products and celebrity recognition. For the make-up kit, more color combinations and patterns have been on the increase. The transition to perfection in terms of beauty trends is remarkable in 2016. These trends and their improvements or newer versions of the initial beauty styles will rock in 2017. For those who want to trend in this sector, here are 8 Beauty Tips for 2017:

Color Choices

In addition to the cloth colors, beauty products are serving an important role to complete color designs. The lipsticks and eye pencils that you choose will define your style rating. Contrasting but matching colors are the way to go for 2017. Most of the latest beauty designs involve new colors that are brighter and range between two main colors. Depending on your favorite colors, it is time to show what you can do with them.

Hat Hairs

In an effort to break the boredom of using weaves and wigs, hat hairs have presented another option. Since they come in different colors and designs, it is a reliable beauty inclusion for the modern woman. You can choose between Chanel beret, Moschino cap and even a floppy French cap design.

The Ancient Eye Works

The 80s eye paintings are back with more vigor and beauty presentations. Using a cerulean or a bronze type of pattern, you can make your eyes look bigger and thicker using this paint. This trend matches with most of the current dress codes. The applications can differ in thickness depending on the outlook you want to present.

Hair Gels for Glowing Look

From the display of Jonny Johansson, the gelly hair look has seemed to receive great reception in the beauty world. Hair gels help reduce the dry look of hair, in addition to maintaining a neat look. For the upcoming year, gels will play a defining role for women who want to display their hair.

Eyelashes Revolution

Although the eyelashes have been available for many years, the latest trends include groomed brows and the minimalist designs. Recently, the De Libran displayed new trends in eyelashes that included lash lines, which may take the better part of the New Year. The shapes and natural looks are also trendy enough for the year as indicated in the Sonia Rykiel collection.

Double Chignon Styles

The facial outlook includes many aspects and the chignon knots are the way to go. Initial designs had single Chignon while the inclusion of two knots, just past the hairline.

Making More with Your Lips

The launching of new lip kits has increased then variation of lipsticks to choose. For the glossy look lovers, Anna Sui is the latest kit while the dull Tomas Maier kit serves the silent look. The electric completion of colors is a new trend with colors such as citrines and cobalt blue having new varieties.

The Frizz 2017

The new wet varieties of curls and waves are the way to go. For ponytails and flyways, the halo-ed and real time attitude from these Frizz designs suit all the dress codes. The Frizz 2017 has a lot to offer in terms of style and fashion.

5 Effective Exercise and Diet plans

5 Effective Exercise and Diet plans

Exercise and diet plan works side by side. It is myth that if you are dieting or you are doing exercise then you must be wanted to reduce weight. In fact the reality is if you are normal weighted then you should do regular excessive.

Also you should eat healthy food to stay normal and active. You should also eat healthy non oily and low sugar food to maintain health and weight. You can do number of exercises and follow workout plans to reduce weight.

Some exercises are target based in which you do exercise to remove fats from specific area of body. Exercise to reduce belly weight will defiantly different to exercise to remove fats from hips.

Well before here are some excessive tips you should follow to have effective exercise.

To reduce weight:

Below we will discuss five top exercises to reduce weight.

1 – Walking is best workout plan either you want to loose or you want to stay fit.

However you can always increase your walking intensity, especially up-hill walking or hiking since that has more of an impact in terms of exercise. This is full body exercise. if done with some exercise, will results in fast and long lasting weight lost. Moreover if your weight loss target is not so high then you should and must walk to reduce.

2 – Cardio is another challenging and yet guaranteed work out. To enhance your work out, listening to music is a great way to do better during your workout. In cardio you have to do rest and then work out when your body heats up then work slowly when your body cools down then increase pace. Doing an interval based exercise is a great way to burn calories, pace your speed with fast and slow.

3 – Push ups is another exercise best when you want to reduce. It is equally beneficial when you want to build muscles. This is considered essential when working on some tough physical training.

4 – Beside pushups, stretching exercise are good to give you flexibility. It is good to reduce fats from love handles.

5 – Crunches are one of the best ways to reduce weight around your belly, but this doesn’t work well without a proper diet – so ab crunches and diet go hand in hand. Fats accumulated around your lower belly is effectively burned through crunches. Squats are the best way to reduce fats from your thighs, legs and hips.

As told earlier both the diet plan and workout plan works side by side. So now is your turn to control your diet.

There are several diet plans available. Remember not everything is for everyone. We recommend you to consult a proper nutritionist.

Nutrition is not a one size fits all. People have varying genetics, certain diets work better for some than others, so finding out your body composition and what food works best for you can best be done through a nutritionist.