TONED ARMS!  10 Best Exercises to loose arm fat | 1 Bonus exercise | Things to remember while doing these exercises  Targeting arms without weights is quite difficult but not impossible. You can still get rid of that stubborn arm fat with zero equipment just at the comfort of your own house. The following are some exercises that will help you get toned arms.       1. PUSH-UPS Push-ups is one of the most common exercise to build your arm strength and tone it. It targets the pectorial muscles, triceps and shoulders. When done in proper form they can also str ..read more

WORKING ABS! 10 Best Exercises to loose belly fat | 1 Bonus exercise | Things to remember while doing these exercises | Tips to loose weight faster       1. BURPEES Burpee is one of the best exercise to loose weight. It is one of those compound exercises that works many parts of our body at the same time- arms, legs, back, chest, glutes, core etc. It also spikes up your heart rate that is beneficial for your cardiovascular system. HOW TO DO BURPEES:  Begin in a standing position with your feet shoulder-width apart. Bring your hips back as you come down into a squ ..read more

In order to calculate calories and macros you need to first calculate your "Total Daily Energy Expenditure"(TDEE). Total Daily Energy Expenditure is the number of calories your body need to fuel your functions or activities on a daily basis. The following is a Harris-Benedict equation that can be used to determine your Total Daily Energy Requirement based on your gender, height, weight, age and activity levels. HARRIS-BENEDICT FORMULA REVISED BY MIFFLIN AND ST JEOR IN 1990: CALCULATE YOUR BMR (BASAL METABOLIC RATE).   WOMEN: 10 x weight (kg ..read more

            A warm welcome to all my ladies out there and also some men who are here for their someone special or for the purpose of gaining knowledge. Working out on your period may be a big controversial question, but to your surprise the answer is quite simple,"IT IS YOUR PERSONAL PREFERENCE". Does the thought of working out while on your period make you cringe, don't worry you are not alone!           During your period, you might experience different symptoms based on your body type such as bloating, cramps, fatigue, headache etc ..read more

     KNOW YOUR FOOD BETTER!       Food is any substance consumed to provide nutritional support in a living organism. It is usually either of plant origin or of animal origin. Food has 3 main functions- Growth and development, Provision of energy, Repair and maintenance of body cells.       Constituents of food is mainly divided into two subgroups:   1. Macro nutrients   2. Micro nutrients  MACRO NUTRIENTS: The word "macros" is derived from a Greek word "makros" which means large. Macronutrients are group of nutrients found in food ..read more

NEW BEGINNINGS.        This is Sonia Guptan from Mumbai, India. I am currently a full-time student doing Bachelors in Banking and Insurance from Sydenham College, Churchgate. Dedicated team player (captain of throw ball team 2 years) with proven leadership and communication skills is what describes me. I have the follow-through and positive attitude that will allow me to achieve my future goals....Well, if you haven't guessed it yet, this is definitely something I would write in my resume and to be honest I am not even an inch closer to the qualities mentioned abo ..read more