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15 Best Vitamins For Women
Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the child bearing years but even after that in order to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruits and vegetables which will provide them different vitamins and minerals for staying healthy. Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.
The Top 15 Vitamins For Women
1. Vitamin A
Vitamin A is known to have many beneficial properties for women.
• Vitamin A has anti oxidant properties
• This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes
• Eye sight is improved
• Aging process is slowed down
• Immune system is boosted
Fruits and vegetables rich in vitamin A are:
• Whole eggs
• Red peppers
• Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.
2. Vitamin D
This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
• Fatty fish
Benefits• It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
• The risk of multiple sclerosis is reduced
• Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D
• It is known to reduce the symptoms of PMS
One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.
3. Vitamin K
This vitamin is known to play a major role in the human body in different ways.
• It will help to promote strong bones
• It helps to maintain normal blood clotting function in people
• It helps to reduce the risk of different kinds of heart disease
• It is known to help fortify the immune system as well as provide energy
The main sources of vitamin K are:
• Green, leafy vegetables
• Soybean oil
• Fish oil
• Whole grain food products
As one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.
4. Vitamin B6
Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:
• It helps one to enjoy a healthy immune system
• It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases
• It can even help to maintain the blood sugar levels
• Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness
There are many food groups that one can take up to increase the level of this vitamin in their system:
• Fortified cereals
5. Vitamin E
Vitamin E is known to contain many beneficial properties for the human system, especially for women.
• This vitamin helps to promote anti aging properties which is of great benefit for women
• It can help to fight cell damage that is related to aging
• It can even prevent heart disease
• It can prevent the formation of cataracts
• Other benefits are prevention of memory loss and certain cancers
If one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products. The main food items that are rich in vitamin E are:
• Corn oil
• Cod liver oil
• Sunflower seeds
6. Vitamin B12
It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.
• It is important for the metabolism process
• It helps the normal cell division process
• It aids in preventing memory loss
• It can help normal nerve and brain functions to occur
• Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations
It is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:
7. Vitamin C
Most women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.
• It fastens up the healing process
• Promotes the growth of tissues
• Reduces the risk of cancer
• Reduces the risk of heart diseases
• It also plays a key role in the red blood cell formation process
There are many vitamin C enriched fruits and vegetables:
• Grape fruit
8. Vitamin B9
This vitamin is known to be a great friend to maintaining a healthy system in women.
• It helps to prevent heart diseases
• Reduces high blood pressure
• Can help to counter depression and Alzheimer’s
• Memory loss and cancer is also prevented
• Fetal development and fertility is promoted in women by this vitamin
One can gain this vitamin in the following food items:
• Dark green and leafy vegetables
• Orange juice
9. Vitamin B7
Vitamin B7 is known to help synthesize many important nutrients in the system.
• It can help in the formation of glucose and fatty acids
• The vitamin keeps the hair, skin and sweat glands healthy
• Normal cholesterol levels are maintained as well as bone growth and bone marrow
• With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemia
Some food items that are best sources of vitamin B7:
• Egg yolks
• Brown rice
• Yellow fruits
10. Vitamin B2
Vitamin B2 is known to offer the following benefits.
• It is essential for maintaining good health
• It ensures normal growth as well as normal metabolism process
• It will help one to get adequate energy
• It helps to strengthen the immune system
• The tingling or numbness that is felt by diabetic people can be reduced by this vitamin
• The reduction of fatigue, stress and anxiety is possible with this vitamin
• One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptoms
Foods that are rich in vitamin B2 are:
• Organ meat
• Leafy vegetables
• Soy bean
11. Vitamin B3
Vitamin B3 is also known as niacin. It is known to have many beneficial properties.
• It can help women look younger due to its anti ageing properties
• It helps aging women increase the ability of their skin to retain moisture
• There is an effective barrier that is set up against bacteria, viruses and other antigens
• It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood
• If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce redness
It is often found in serums, creams and lotions.
Thiamine or vitamin B1 is part of an enzyme that is required for many functions.
• It helps the enzyme to boost energy metabolism effectively
• It is vital for the nervous system to function effectively
It is found in the following food items in small or moderate amounts:
• Whole grain food
13. Pantothenic acid
This is a vitamin that is not mentioned frequently but it has its own unique role to play.
• It helps in the proper functioning of several enzymes
• It ensures the proper metabolism of the food in the system for energy release
This vitamin too has a vital role to play in the human system.
• It forms the essential part of many enzymes
• It helps to ensure that the energy metabolism process is going fine.
This has several functions in the human body.
• Helps in the DNA formation process
• Creation of new cells
• Creation of new blood cells
This vitamin is found in the following food products:
• Green and leafy vegetables
• Orange juice
• Refined grains
As a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.
What are the benefits of drinking black Coffee?
Drinking black coffee has numerous health benefits as it is loaded with antioxidants and nutrients. Let’s have a look at some of the most health benefits of drinking black coffee. Drinking four or more cups of caffeinated coffee daily lowered the risk of colon cancer recurrence or death by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. Coffee’s benefit is due in part to beneficial antioxidants and in part due to caffeine, which increases your body’s sensitivity to insulin, reducing inflammation – a risk factor for cancer and other chronic diseases. Coffee drinking has long been viewed as more of a vice or a crutch to get a quick energy boost to power through the day, but this view is now changing as the health benefits of coffee continue to be revealed. This is good news for those of you who sip on a cup of joe in the morning, as it turns out this may be a quite healthy way to start your day. However, please remember that coffee is one of the most heavily pesticide sprayed crops in the world. If you drink it please be sure to get organic and ideally fair traded, This is less than 3% of all coffee. Black coffee contains low fat and calories. It is loaded with antioxidants properties and nutrition. It helps to boost your physical stamina.
Reduces risk of cancer
Cancer has become one of the biggest killers in today’s world. The compound in coffee helps in preventing certain types of cancer such as liver, breast, colon and rectal cancer. Coffee reduces inflammation which is one of the main reasons behind the development of tumour. Among people with advanced (stage III) colon cancer, drinking four or more cups of caffeinated coffee daily lowered the risk of cancer recurrence or death during the study by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. The researchers stressed that other caffeinated beverages, such as soda, did not have the same effect. No link was found between decaffeinated coffee and risk of colon cancer recurrence either. Further, a causal link was not found. This means it could simply be that coffee drinkers tend to follow a healthier overall lifestyle that’s contributing to the lower risk. However, the antioxidants and other beneficial plant compounds in coffee have been linked to a lower chronic disease risk before. In fact, coffee has been linked to a lower risk type 2 diabetes as well, a condition known to increase the risk of colon cancer. It’s likely that compounds in coffee may lower the risk of multiple chronic diseases via similar pathways. As reported by the New York Times: “The researchers’ hypothesis is that the factors that increase risk for Type 2 diabetes, such as obesity, a sedentary lifestyle, and high insulin levels, also drive colon cancer, Dr. [Charles S.] Fuchs [director of the Gastrointestinal Cancer Center at Dana-Farber Cancer Institute in Boston] said. And many studies have shown that coffee consumption is associated with a lower risk for Type 2 diabetes, a chronic illness that may increase the risk of colon cancer. ‘We believe that activating the energy pathways that contribute to heart disease and diabetes is also relevant for the proliferation of cancer cells,’ Dr. Fuchs said, while also stressing that more research was needed. The analysis determined the lowered risk associated with coffee was… because of the caffeine. One hypothesis is that caffeine increases the body’s sensitivity to insulin, so it requires less of the hormone. That, in turn, may reduce inflammation, which is a risk factor for diabetes and cancer.”
What Else Does the Research Say About Coffee and Cancer?
While a number of individual studies have suggested coffee consumption might increase your cancer risk, when multiple studies are analyzed, such as is the case with meta-analyses, the association disappears, and, in fact, becomes protective. For instance, one 2007 meta-analysis found an increase in consumption of two cups of coffee per day was associated with a 43 percent reduced risk of liver cancer – a finding that has been confirmed by more recent research. Not to mention, coffee appears to have additional benefits for liver health, slowing down the progression of liver disease to cirrhosis, improving responses in people with hepatitis C, and lowering the risk of death in people with cirrhosis. The potential benefit of coffee for liver health appears so strong that researchers have stated daily coffee consumption should be encouraged in people with chronic liver disease. Another meta-analysis involving 59 studies revealed an increase in consumption of one cup of coffee per day was associated with a 3 percent reduced risk of cancers. According to the researchers: “[C]offee drinking was associated with a reduced risk of bladder, breast, buccal and pharyngeal, colorectal, endometrial, esophageal, hepatocellular, leukemic, pancreatic, and prostate cancers.” There’s even research showing coffee consumption could lower your risk of skin cancer. Drinking four cups of caffeinated coffee daily might reduce your risk of melanoma, the most dangerous form of skin cancer. According to researchers: “[C]offee constituents suppress UVB-induced skin carcinogenesis, induce cell apoptosis, protect against oxidative stress and DNA damage, reduce inflammation in epidermal cells, and inhibit changes in DNA methylation.” Women who consumed more than three cups of coffee a day had a significantly lower risk of basal cell carcinoma (non-melanoma skin cancer) than those who consumed less than one cup per month.
Roasted Coffee Contains More Than 1,000 Compounds, Many of Which May Help Fight Cancer
Coffee has multiple potential anti-cancer pathways. As mentioned, caffeine is one of them, as its been shown to both stimulate and suppress tumors depending on the cancer and when it’s administered. Polyphenols in coffee, such as lignan phytoestrogens, flavonoids, and polyphenols are also known to have anti-cancer properties, as does caffeic acid, which inactivates several pathways involved in the development of tumors – including cell cycle regulation, inflammatory and stress response, and apoptosis. Researchers noted in the journal BMC Cancer: “There are two specific diterpenes in coffee, cafestol and kahweal, which produce biological effects compatible with anti-carcinogenic properties, including the induction of phase II enzymes involved in carcinogen detoxification, specific inhibition of the activity of phase I enzyme responsible for carcinogen activation, and stimulation of intracellular antioxidant defense mechanisms. Coffee is also a major source of the chlorogenic acid that contributes to its antioxidant effect. Intake of chlorogenic acid has been shown to reduce glucose concentrations in rats and intake of quinides, degradation products of chlorogenic acid, increases insulin sensitivity. Chronic hyperinsulinemia and insulin resistance are confirmed markers of high risk for some cancer sites.”
Makes you age gracefully
Having black coffee without sugar keeps your mind and body young. Black coffee also helps in preventing Parkinson’s disease by boosting the dopamine levels in the body.
Lower the tendency of premature death
Research published in the New England Journal of Medicine has even shown that coffee consumption is inversely associated with premature death. The more coffee drank, the lower the risk of death became, including deaths from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.
It boosts memory
Increasing age leads to decreased cognitive skills and increased risk of Dementia, Parkinson’s and Alzheimer’s disease. Having black coffee in the morning enhances the brain function. Black coffee helps the brain to stay active and thus helps in boosting the memory power. It also keeps the nerves active which in turn keeps dementia at bay. Studies say regular consumption of black coffee reduces risk of Alzheimer’s by 65 per cent and Parkinson’s by 60 per cent.
Improves performance during workout
One of the biggest and best benefits of black coffee is that it drastically improves your physical performance and helps you to give your 100 per cent during a workout session. This is the reason why your gym trainer asks you to have black coffee before you come for workout. It works by increasing Epinephrine (Adrenaline) levels in the blood, which prepares the body for intense physical exertion. It also breaks down stored body fat and releases fat cells into the blood stream in the form of free fatty acids which can be used as fuel for strenuous physical activities.
Beneficial for liver
Liver is one of the most vital organs of our body as it performs so many important functions. And did you know your liver loves black coffee? Black coffee helps prevent liver cancer, hepatitis, fatty liver disease and alcoholic cirrhosis. People who drink 4 or more cups of black coffee everyday have 80 per cent lower chances of developing any liver disease. Coffee helps by lowering the level of harmful liver enzymes in the blood.
Makes you intelligent
Coffee has a psychoactive stimulant which when reacts with the body, has the ability to improve energy, mood, cognitive functioning and thus makes you smart over a period of time.
Cleanses your stomach
Coffee is a diuretic beverage thus it makes you want to urinate often. So, that is why when you drink black coffee without sugar, all the toxins and bacteria are flushed out easily in the form of urine. This helps to clean your stomach.
Helps in weight loss
Black coffee helps in rapid weight loss by making you work out more if you have it 30 minutes before you hit the gym. Black coffee helps to boost metabolism by approximately 50 percent. It also burns the fat in the tummy since it is a fat burning beverage. It also stimulates the nervous system which signals the body to break down the fat cells and use them as a source of energy as opposed to glycogen.
Improves cardiovascular health
Though drinking black coffee on a regular basis increases the blood pressure temporarily but this effect diminishes over time. Drinking 1 -2 cups of black coffee everyday reduces the risk of cardiovascular diseases including stroke. Black coffee also reduces the inflammation level in the body.
Powerhouse of antioxidants
Black coffee is the powerhouse of antioxidants. Black coffee contains Vitamin B2, B3, B5, Manganese, potassium and magnesium.
Coffee Is the Number One Source of Antioxidants in the US. Another reason why coffee may have such dramatic effects on Americans’ health is because it is the number one source of antioxidants in the US diet. The research, which was presented at the 230th national meeting of the American Chemical Society, showed that Americans get more antioxidants from drinking coffee than from any other dietary source, with researchers noting “nothing else even comes close.” Examples of the antioxidants in coffee include significant amounts of hydrocinnamic acid and polyphenols. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS) or free radicals. Free radicals are a type of a highly reactive metabolite that is naturally produced by your body as a result of normal metabolism and energy production. They are your natural biological response to environmental toxins like cigarette smoke, sunlight, chemicals, cosmic, and manmade radiation, and are even a key feature of pharmaceutical drugs. Your body also produces free radicals when you exercise and when you have inflammation anywhere in your body. As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage. While fruits, such as berries, and vegetables are ideal sources of antioxidants, many Americans don’t eat the recommended amounts each day. This is why coffee, which is consumed widely on a daily basis, represents such a large dietary share of antioxidants. If you’re not a coffee drinker, you can easily boost your antioxidant intake by eating fresh produce – and even if you do drink coffee, getting your antioxidants from a wide variety of sources is still important.
Decreases diabetes risk
Drinking black coffee daily helps to reduce the risk of diabetes which in later age can lead to organ damage and heart diseases. It was seen people who drank 2 or less cups of coffee had increased risk of diabetes. Coffee helps in controlling diabetes by increasing insulin production. Both caffeinated and decaffeinated coffee help in prevention of diabetes.
Makes you happy
Drinking black coffee improves your mood and thus makes you happy. It is also one of the best remedies to fight depression. Have 2 cups of black coffee every day to keep depression at bay.
Reduces stress and depression
Too much work pressure and tension can lead to depression and stress which in turn can cause many serious health issues. But having a black cup of coffee when you feel tensed or low can boost your mood instantly and make things better. Coffee stimulates the central nervous system and increases the production of dopamine, serotonin, and noradrenaline, important neurotransmitters that elevate the mood.
Protects against gout
Research shows people who drank more than 4 cups of black coffee has 57 per cent reduced risk of gout. The powerful antioxidants present in coffee reduces the risk of developing gout by decreasing the level of insulin and uric acid in the body. Even if you have gout, it helps to relieve its symptoms.
The Benefits of Coffee: From Your Heart to Your Brain
The benefits of coffee are becoming so well established that, for the first time, a government advisory committee included a mention of caffeine in its recommendations for the 2015 edition of Dietary Guidelines for Americans. The report said Americans could safely consume up to five cups of coffee a day, or approximately 400 milligrams (mg) of caffeine, with no detrimental effects. The recommendation was based on an evaluation of multiple meta-analyses and other studies evaluating the link between coffee and chronic diseases, including cancer, type 2 diabetes, heart disease, Parkinson’s, and Alzheimer’s. Here’s a sampling of what the research shows:
In a study of more than 25,000 people, those who drank a moderate amount of coffee – defined as three to five cups daily – were less likely to have calcium deposits in their coronary arteries than those who drank no coffee or more coffee daily. A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term "hardening of the arteries." Coronary artery calcium can be a significant predictor of future heart disease risk. In addition, one study showed moderate coffee drinking reduces your chances of being hospitalized for heart rhythm problems. Another study found it may trigger a 30 percent increase in blood flow in your small blood vessels, which might take some strain off your heart. Another study, a meta-analysis that included data from 11 studies and nearly 480,000 people found drinking two to six cups of coffee a day was associated with a lower risk of stroke.
Multiple Sclerosis and Parkinson’s Disease
Drinking four to six cups of coffee a day is associated with a lower risk of multiple sclerosis, as is drinking a high amount of coffee over five to 10 years. According to researchers, “Caffeine has neuroprotective properties and seems to suppress the production of pro-inflammatory cytokines.” Higher coffee and caffeine intake are also associated with a lower risk of Parkinson’s disease.
Caffeine promotes production of the neurotransmitters serotonin, dopamine, and noradrenaline, and triggers the release of brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, thereby improving your brain health. Among people with mild cognitive impairment (MCI), those with higher blood levels of caffeine (due to coffee consumption) were less likely to progress to full-blown dementia. “Caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI,” the researchers said.
Do you think Gyms would work better if they were male only or female only? Can you explain which will be your preference and why?
Ha, ha, ha, ha
Okay, my first big gym experience in Kolkata.
It was integrated gym.
It was owned by the local municipality.
It was one of those multigym.
Before that I used to do only with barbells and dumbells in a small gym in my locality which barely accomodate people.
Now in this gym plenty of girls used to work out with us.
I am not going to lie, guys used to ogle at them but it was never crossing any limit of modesty as a result number of girls increased with time.
We had no problem with that
Contrary to popular opinion, I have seen guys actually interested in building their bodies than constantly obsessing over girls.
They actually was busy in their workout
What we (guys) had a issue that they used to talk a lot rather than working out
But thankfully guys were clever enough not bother to lecture them about anything
We used to quietly have an word with the guy that was in charge of that gym and let him handle the situation
I have never seen any ugly situation like trying to hit on girls and situation keep getting worse from there
I did see them talking after the workout when some guys were going together with some girls but other than that it was all pretty intense workout
I honestly never had any problems with girls in gym.
At first I did give a lecture to some girl that what is the correct way to do certain workout and stuff but then quickly realised let them do their stuff let me do mine
Honestly I personally never had any issues
Being an Indian the only problem I had that even though it was large gym but it was with too many people as a result it was hard doing workout at certain pace as finding the bench empty was quite a challenge
After some time I got pissed off decided to buy my own home gym(thankfully I could afford it then) and worked out with peace
Now I am an owner of few gyms and it has become a very good side business
What I tend to notice that girls normally when first join a gym they demand a separate times for their workout with women only
But as the time goes they themselves break that and work with guys and after few months there are no girl only time exist
This is my experience
What do you think?
How can one become like Virat Kohli or big hitter of cricket ball like Chris Gayle?
Very simple practice, practice and practice in nets, your aim would be to become very good timer of cricket ball. This is the first lesson in cricket, if you want to be a big hitter.
However, if you want to be a hard hitter like Chris Gayle then it's a completely different ball game all together. Just follow how Virat Kohli did it from someone who was a orthodox touch player.
First of all, Virat Kohli isn't God, he is just you and me like normal Indian, but then how he reached where he is - he was a chubby boy like most Indian kid, but with tremendous hunger to learn and willing to do anything(positive things) to be better than before is actually the key for him.
Now, let's come to the most obvious thing, he has very good techniques. But many Indian cricketers are also have that who are struggling in domestic cricket and people generally consider them boring cricketer with limited potential for international cricket. Because there is some reality attached to that. One thing these guys have in common in India that they know how to play big innings. But they lack kind of fitness and mentality Virat kholi possess. Virat also was not that impressive in the beginning of his early career in domestic cricket despite his obvious success in under 19 cricket, but so did some others before him. What separate them from him- timing and hunger and absolutely no compromise attitude. When he entered the IPL (which was at it's beginning too), he suddenly came into contact with the sport strengthening work out and also rise of the Internet helped. Most of the South African, Australian, New Zealanders, West Indian and English cricketers follow Base ball hitting strength-oriented workouts and that's why they hit the way they do. Virat learned all this faster than everyone because of his un put down - able attitude. He quickly realized what he needs to do to be a top quality cricketer who has the ability to destroy and also adapt according to the situation and also build innings(this is very important as this separates him from someone like Pollard). The workout ethics and international athletic diet helped him become more gritty than ever before and also very very strong in mind(which fuelled by his attitude). He wants to be best in the world and win everything that is in front of him, look at how he builds innings, no lethargy, he does what needs to be done, no matter how hard he has to work in the process. This is because of his international athletic training which every young Indian cricketer should do with absolutely no compromise attitude and don't forget not to be someone like Pollard. This is pretty much what makes Virat kholi what he is. You don't need to copy Virat kholi's stance and batting techniques. You can emulate(this is coming from a guy from Kolkata who has nothing to do with Mumbai or Delhi, so you can trust it is actually unbiased) Rohit Sharma's batting techniques too. I personally think he is an outstanding batman but the difference between him(even though he too is a very hard worker) and Virat is - Rohit doesn't possess that kind of ruthless mentality and willing to do anything to be perfect attitude. Virat now trained himself in such a position that he can train hard in gym even after scoring a hundred in one of days in a test match so that he can turned that into a double hundreds. That is what we called sports endurance in gym. Being a gym freak, let me tell you, anyone can be like that, but no one can teach you that Virat kholi type of attitude. You should be able push yourself in the correct manner to have that.
This is athletical body building :
You can follow UFC light weight fighter Jose Aldo's training and diet.
If you want to be someone like Aldo then diet is very important, in fact in some cases more important than what you are doing in gym. So I am giving the diet that Aldo follows (remember what works for him may not work for you perfectly because every person's requirement and metabolism is different and diet should be according to that, so this is a good example to follow and as you know more about your body, you can decide what works best for you or you can consult with a dietician, you can choose not to follow this)
Breakfast at 8.30am: 2 pieces of toast and a cup of coffee with milk.
At 10.30am: half of a cereal bar.
At 2pm: lunch is salad, chicken or fish.
At 6pm: other half of cereal bar.
At 9pm: salad with chicken or fish.
Goes to bed at 11pm.
Work out :
12 burpees with medicine ball.
2. 12 pull up
3. 12 body excess weight shoulder press
4. 12 reverse rows.
5. 12 single leg squats (each and every leg).
6. 20 push up.
7. 30 seconds planks (elbows).
8. 30 seconds planks (top of the push up placement).
9. Three 10 seconds sprints with 32 seconds rest in between.
Other than the 9th one, every workout has to be done without the rest. Total 9 workouts are called 1st circuit. Relaxation for 1 minute and then repeat the next circuit other than only doing 11 reps for the 1st five physical workouts.
Give the MMA workout program a try out and see if you can beat Jose Aldo's time of significantly less than 35 minutes. Good luck.
This is how basically an athlete trains himself in gym.
Now notice this following picture and practice every cricket shots(orthodox or unorthodox) using that resistance bands(you can find it online)
Now follow these cricket hitting strength training videos -
This video is about Baseball but it works for cricket too perfectly.
This is a renowned baseball player who knows a thing or two about hitting, just remove everything that is associated with baseball and soak everything that is perfect for cricket because baseball and cricket are very similar except a few things.
This guy is also renowned for giving strength hitting tips for baseball and again get rid of the baseball part and soak everything else, he has some valuable tips about what you(a cricketer) should be doing in order to be better at hitting and over all fitness, don't ignore anything, everything is valuable here.
These guys are more general but follow their tips too.
Last but not the least, this is absolutely top level athletic workout, this is excellent for your core.
Are bodyweight exercises better than going to the gym and lifting weights?
Okay let's cut some bullshit.
Yes, body weight exercise more beneficial for muscle growth.
When one doing bodyweight exercises then all of his muscles works extra vigilantly to activate as a result better muscle growth.
But let's get one thing straight I have heard a lot of bullshit like why are you going to the gym and lifting weights when you can do bodyweight exercises
This is absolutely bullshit
Because most people when they began can't even do one single push up and forget about pull up or dips
So how can they do one bodyweight exercise?
Let's break one myth here lifting random weight is way easier than bodyweight exercises for a beginner
Let's say you are a beginner and you are lifting 20 kg at the first attempt, you are very proud of yourself, aren't you?
Well, try doing bodyweight exercises
If you are a skinny guy with 50–60 kg weight
When you're doing pushups you are lifting at least 60% of your body weight which means approximately 40–50 kg
So no wonder you might find it difficult
Unless you are strong enough to do that which is possible for a skinny guy
But not everyone is skinny
I mean most people probably weight more than 80kg when they first started going to the gym
Which means when they try to do push up they are lifting at least 50–60–70 kg approximately
Yeah, sounds difficult for a newbie, isn't it?
Which is why bench press or lifting random weight can be easier here
And trainers generally ask you to do traditional gym lifting exercise
Get stronger doing those first
At least target lifting 70–80% of your bodyweight and then jump back to these bodyweight exercises.
You will find them so so easy.
If you are being able to do these bodyweight exercises from the beginning then by all means do that.
Nothing is better than that
You can challenge yourself later by adding stuff like weight belt etc for getting stronger and bigger
You can do every exercise in home as well
Provided you know how to do that
Going to the gym isn't important here
Do you know stuff?
This is more important