GET FIT WITH HEALTHY SUMMER BREAKFAST

Breakfast is the most important meal of the day. So make sure you don't miss it. But the irony is that most of us are in a hurry early morning maybe due to early office timings or a heavy workout.

The knack of a breakfast meal is that it should have healthy carbs, proteins and fibre. You can still enjoy healthy breakfast foods like:

1. Oatmeal and protein

A better source of energy than oatmeal does not exist. Oats is sugar-free, high in fiber and a source of complex carbohydrates that provide a lot of energy. Heat half a cup of oatmeal with milk or protein powder and serve with sliced banana and a handful of nuts.

2. Protein Pancakes

Do you eat in the morning like something more elaborate, prepared then have some protein pancakes. Mix in a bowl one third of a cup of protein, a scoop of protein powder and a quarter of rolled oats. Pour into a pan and bake it just like a regular pancake. Serve with fresh fruit or sugar-free syrup.

3. Peanut Butter Banana

Cheese is not your thing? An equally quick fix is peanut butter. Which contains sufficient protein and healthy fats and is found to be wonderfully combined with a banana, which in turn is packed with carbohydrates and potassium?

4. Poached eggs on toast

Eggs are not only a good source of protein, they are also quick to prepare and easy. A poached egg is already ready in five minutes. Grate some slices of wheat germ bread and serve eggs on bread. What vitamins you can finish it with a few slices of tomato or cucumber.

Bake a fried egg and a slice grid meanwhile wheat germ bread. Cut then a quarter of an avocado slices. Cover the toast with avocado and, if desired, several slices of tomato. Place the egg on top.

For your fitness diet consult India’s top nutritionist experts in real time on the FITPASS app. A one touches solution to achieve your entire health and fitness goal. FITPASS gives you the flexibility to workout whenever you want, however you want and wherever you want.

HOW TO GAIN WEIGHT IF YOU ARE SKINNY!

If you are a skinny guy there is nothing more frustrating than eating everything in sight and still not being able to put on muscle mass. Learning how to gain weight fast if you're skinny is made complicated because the truth is, you're getting bad advice. Most will tell you that in order to get big you have to eat big. This is just too damn simplified to have any real merit.

If you feel that you’re underweight and really looking forward to gaining weight, then it is very important for you to follow the right steps.

While working out will help you gain weight by increasing the muscle mass, you should also focus on increasing your caloric intake gradually by calculating the number of calories you need to manage your weight gain.

TIPS TO GAIN WEIGHT: Some nutrients and tips which will surely help you gain weight in a healthy way are-

• Carbohydrates
One should not consume simple carbohydrates like refined flour, white bread, and white rice as they spike the blood insulin level and will eventually make you look fat. However, going for complex carbohydrates is the real deal here. Basically, complex carbohydrates are whole grains. Some of the best sources of complex carbohydrates are whole wheat, brown rice, oats, sweet potato etc.

• Workout Regularly 
The workout is an important factor especially when it comes to gaining weight. This is obviously because you want to increase your muscle mass and not fat so it is recommendable that you follow your weight training classes religiously. It is an effective approach to grow muscles fast. When we do weight training, our muscles break and after we refill ourselves with proper nutrition, they rebuild stronger. This is how you grow. Keep your workout rigorous but short. Focus on heavy weights and lower rep ranges. Also, you need not emphasize on cardio training, doing cardio once or twice a week is more than enough.

• Follow a High Protein Intake 
As you will be working out, you need a lot of protein. Some of the best protein sources are egg whites, chicken breast, fish, black beans, chickpeas, low-fat cottage cheese (paneer), soy chunks etc.

Be patient with yourself, do not set unrealistic goals. Focus on gaining 1-2 kilograms each month. Include all the food groups in your diet in a well-planned manner. Seek the help of a nutritionist as She/he will be able to plan a better and personalized diet chart for you as per your lifestyle.
Consult India’s top nutrition expert in real time on FITPASS!

3 BASIC EXERCISES TO GAIN MUSCLE MASS

If you keep doing the same exercise every day, you’ll just get really good at that exercise. You really seriously need to mix it up. There are dozens of ways to exercise each muscle to gain muscle mass, and the way to really gain is to use several of them.

So here are3 basic exercises for mass building: 

1. SQUAT

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

2. BENCH PRESS

The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles and the triceps.

3. DEADLIFT 

The dead lift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, and then lowered to the ground. It is one of the three power lifting exercises, along with the squat and bench press.

Download FITPASS! It will gives you the flexibility to workout whenever you want however you want and wherever you want!

GET KILLER ABS THROUGH DRAGON FLAG EXERCISE

 

 

The dragon flag is one of the most difficult abs exercises if you do it right, however it will pay big dividends along the way to getting your six pack!

One of the most important things you need to realize is that this is not simply an abs exercise. If you do this properly, you will activate your glutes almost as strong as your abdominals. This is because a relaxed set of glutes is going to cause your hips to flex. Your hips should remain as straight as possible while doing the Dragon Flag. This will help you to get your legs to the top of the exercise only to be straightened as much as you can and lowered slowly to the ground. Do eccentric only reps until you build your strength and can start attempting the more dynamic variations of the lift like the dragon thrusts. This exercise variation will help you to start building more strength in your abs.

Need to know more about abs exercise? You are away from just one tap. Download FITPASS app! Everything about your health and fitness! 

Give Mom the Gift of Fitness this Mother’s Day

Mother’s Day is just around the corner, so why not show Mom extra love and affection and gift her something special? Flowers and chocolates will only add to her day until the flowers wilt. This Mother’s Day gift her something that will improve her wellbeing and health. What an incredible opportunity to please and thank the most loving and caring person in our lives. The gift of fitness will improve her overall energy level and leave her looking radiant as always.

This Mother’s Day is an excellent opportunity to gift your mom something she will value for years to come — the gift of good health, best workout tips and diet plans. This will help her lead a happier and healthy life.Here are some of the perfect gifts for Mom this Mother’s Day:

• Balanced Nutrition

A balanceddiet with physical activity makes the perfect gift for your mom. The more active your mother is, the more food she will need to keep her fuelled. Keep an eye on her meal portion size. If she is less active then choose small serving sizes and add plenty of vegetables, salad, and fruit.These are packed with important nutrients to help her stay healthy. Include a carbohydrate food (bread, rice, pasta, potato, or cereal) to each meal. Have a mixture of different coloured fruits and vegetables each day such as apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, broccoli, cauliflower, peppers, and sweet corn. And to make this tracking easier gift her FITFEAST this Mother’s Day and let the nutritionists track her health and wellbeing.

• Walking
Take Mom with you for a brisk walk. Walking is the simplest form of exercise. It is particularly beneficial for entire whole body’s fitness especially the belly. Even taking a gentle walk is wonderful. Giving her a company in a park or road side is an excellent idea. It will make her healthier and she will be able to take steps towards slowly but gradually taking care of her health like she does for everyone in the family. So, when she gains control over her body she can make necessary changes with her workouts.

• Running
Running was something that brought us closer again with our Mom. In addition to rebuilding bone density, running is an excellent exercise for mothers. Running can reduce hot flashes, improve sleep and cardiovascular function, alleviate pain and discomfort associated with arthritic joints, and even help with cognition and depression.

• Lifting Weights
Lifting weights makesour muscles stronger and increases endurance. With this, your Mother will not have to wait for someone to help her carry her shopping bags or with her day to day chores. Working out will make her stronger, independent, and confident naturally. Weight training will challenge her every step in the way to do things she will try to resist. Encourage your Mom to hit the gym with you and do some weight training.

The bond we share with our Mother’s is unlike any other. Gift her the perfect gift this Mother’s Day and show her just how much she means to you. Indulge in a present which will help blossom your Mother’s fitness, keep her motivated and honour her for all that she does for us every day while she gets her a sweat on! Use code “MOMFIT” and get Rs. 300 off on any FITPASS membership!

Here’s wishing our Super-Mom’s a healthy and fit Mother’s Day today and every day!

Healthy Life Is The Best Gift To Give Your Mom On This Mother’s Day

Mother is an extraordinary person in everyone’s life and blessing of God. She is one of those kind person that loved to do everything for their children. We could never be as good as a mother. On Mother’s Day, we think about flower bouquet, attractive wishing cards, and chocolates or gift them with a set of kitchen crockery. On top of these delightful gifts on this Mother’s Day, consider giving her a gift in the form of health and fitness.

In honour of mother’s day gift your mom with FITPASS! Get fit with just a tap. Download the FITPASS App!! Use code “MOMFIT” and get Rs.300 off on any FITPASS membership!

Every woman is a mother who deserves to take care of herself. Here’s wishing all the mummies with more success and health on Mother’s Day!

FITNESS WORKOUTS FOR THIS SUMMER

We all want to flaunt our ourselves this bikini season. Staying lean and fit is the key to looking and feeling your best. So, lose belly fat and tone up from head to toe.That is the main goal of your workout plan. Target your upper arms, abs, butt and thighs. Are you ready to start getting in shape for the summer?

Make sure your workouts are not dependent on having access to a gym. Include exercises in your workout routine which do not require a lot of heavy equipment and also make fit and healthy.

We have just the right prescription for you

1) Slow Bicycles

Lie face up with knees bent and your feet flat on the floor, hands by your side. Raise your hips so your body forms a straight line from your shoulders to your knees. Keep your hips lifted as you lift one knee to your chest, lower it back to the floor and lift your other knee to your chest. Continue this to alternate legs.

2) Mountain Climber

Assume a full plank position with your arm straight, hands below your shoulders and feet together. Lift your right foot off the floor and drive your right knee as close to your chest as possible. Return to the starting position and immediately repeat the movement with your left leg. Keep your hips low and stable.

3) Spiderman Pushups

Go for the standard push up position with your hands slightly wider and in line with your shoulders. As you lower your body towards the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, and then push your body back to starting position.

4) Downward Dog

Assume full plank position with your arms straight, hands under shoulder, feet hip width apart. Raise your hips up and point tailbone towards the ceiling, drawing your shoulder down and back. Hold your position for 10 deep breaths enjoy the stretch after your workouts.

5) Leg Raises

Get down on your hands and knees with your palms flat on the ground and shoulder width apart. Without allowing your back to hunch, keep your core engaged as you bend your right knee and lift your leg up until your right thigh is parallel to the floor. Slowly lower back to the starting position and alternate between legs.

While most people think that it’s hard to get a good workout at home in the absence of an abundant supply of equipments, but it’s all about strict attention towards the proper techniques of doing a proper workout anywhere. If your attention is on point then you will still be able to stay on the fast track towards your goal.

Join FITPASS!

FITPASS is an app based pass to workout anywhere, anytime across 1500+ gyms and fitness studios in Delhi NCR. A one-touch solution to achieve all your health and fitness goals. FITPASS gives you the flexibility to workout whenever you want, however you want and wherever you want.