FHEAL

There are no weekends off when you're chasing your goal

Be patient and stay consistent

“Life’s not about expecting, hoping and wishing, it’s about doing, being and becoming.” —Mike Dooley

Wishing you all double dose of good health and happiness topped with loads of great fortune. Have a stress free year ahead.
Happy New Year 2020!

🧿 Benefits of SQUATS:-

Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body.

When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It’s a natural form of exercise. The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit.

⭕️ Squats Help Build Muscle.

They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.

⭕️ Squats Help with Mobility and Balance.

Strong legs are essential for staying mobile as you get older, and that’s where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles. These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls.

⭕️ Squats Help Strengthen Your Lungs and Heart.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights.

⭕️ Squats Burn Calories Fast.

Because they help you build muscle, you’ll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you’ll burn the calories even quicker.

⭕️ Squats Help Improve Flexibility.

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea. Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

⭕️ Squatting Keeps Bones Strong.

As squatting is a load bearing exercise, it helps with overall strength which is great for younger people, and also older people who may have a low bone density. The strengthening will therefore help with injury prevention.

⭕️ Squats Can Maintain & Improve Your Joints.

As squatting engages your hips, knees and ankles at the same time, the load not only helps build muscle, but also improves joint health and joint strength.

This was 12 week journey with my client which gave me boost to do more transformations I really appreciate your dedication and consistency​. And he never gave up.. ultimately he achieved what he wanted. This could have been not possible without consistency and his dedication...💪💪

I always say fuel your inner fire you will get u there no matter what circumstances never stop running behind ur goals until you acquire them..😊😊😊😊

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💪Here we go !!! 12weeks transformation of my favorite client Wed Prakash .
💪He is one of the hardworking and consistent guys I have trained.
💪We had 12weeks transformation challenge contest in our gym .
he joined my personal training for that contest. I had planned workout and diet for 12weeks for him and he followed everything that I told him. Finally all his hardworks paid off. Here is the result of fat to fit,
He lost from 70kg(left) to 60.4kg (right)..💪
💪Congrats bro 👏😇
I am very proud of you as a coach..
💪This kind of transformation gives me the fuel to go ahead in fitness field.💪
Keep up this fire🔥...💪
Nazeer Nazzu

👉Muscle hypertrophy and fitness myths debunked !!!! 🤔

Fact:🧿 Muscle will turn into Fat if you STOP working out.

👉 This sounds hilarious. Muscle and fat are completely different tissues. If you stop exercising, your muscle size would go down but not muscle itself not working out and not monitoring proper diet could increase the amount fat.so ensure that you have proper diet. I often come across with this People say I put on weight as soon as stop to workout 🏋‍♀. we are tend to put on weight because there is no balance diet. Balance as in not excessive​ Calories keep yourself on maintenance Calories.

Fact:🧿 Steady state cardio will make you LOSE gains, Ladies & Gentleman !

👉 As HIIT has grown in popularity, there's been a decline in the popularity of the standard 30-minute bout of steady-state aerobic training (the low-to-medium intensity exercise on a treadmill, elliptical, or bicycle). But if you're just starting or restarting an exercise program, beginning with HIIT may increase your odds for injury.

It's actually not a bad idea to start with low-intensity aerobic exercise until you can run or use the elliptical or bike for about 30 consecutive minutes at moderate intensity in order to increase your aerobic fitness. This gives you a better foundation for using high-intensity conditioning methods

👉 Some say steady-state cardio interferes with muscle gains. But research indicates that in previously untrained men, adding low-impact aerobic exercise (like cycling) doesn't jeopardize gains in strength or muscle size. In fact, it may even increase muscular gains.

GOLFER’S ELBOW

Golfer’s Elbow is a condition, where pain is experienced on the bony bump of the inside of the elbow. The pain might radiate to forearm and Wrist.

The condition is similar to that of Tennis Elbow which occurs at the outer side of the elbow. Golfer’s elbow is not confined to the golf players it can also be seen in the tennis players who use their Wrist or clench fingers.

The pain in Golfer’s elbow does not keep you away from your daily activities unless it is severe. Proper rest and treatment will subside the pain.

SYMPTOMS:

Pain and tenderness. Usually felt on the inner side of your elbow, the pain sometimes extends along the inner side of your forearm. Pain typically worsens with certain movements.

Stiffness. Your elbow may feel stiff, and making a fist might hurt.

Weakness. You may have weakness in your hands and wrists.

Numbness or tingling. These sensations might radiate into one or more fingers — usually the ring and little fingers.

If the pain persists even after proper rest and pain killers then consulting a doctor is a good idea.

CAUSES:
Racket Games
Throwing Sports
Weight Training
Forceful and repetitive Occupational Movements.
To cause golfer's elbow, the activity generally needs to be done for more than an hour a day on many days

RISK FACTORS:
You could be at higher risk of developing golfer's elbow if you're:
Age 40 or older
Performing repetitive activity at least two hours a day
Obese
A smoker

PREVENTION:

You can take steps to prevent golfer's elbow:
*Strengthen your forearm muscles. Use light weights or squeeze a tennis ball. Even simple exercises can help your muscles absorb the energy of sudden physical stress.

*Stretch before your activity. Walk or jog for a few minutes to warm up your muscles. Then do gentle stretches before you begin your game.

*Fix your form. Whatever your sport, ask an instructor to check your form to avoid overload on muscles.

*Use the right equipment. If you're using older golfing irons, consider upgrading to lighter graphite clubs. If you play tennis, make sure your racket fits you. A racket with a small grip or a heavy head may increase the risk of elbow problems.

*Lift properly. When lifting anything — including free weights — keep your wrist rigid and stable to reduce the force to your elbow.

*Know when to rest. Try not to overuse your elbow. At the first sign of elbow pain, take a break.

Why omega-3 is important

Omega-3 fatty acids are incredibly important.

They have many powerful health benefits for your body and brain.

In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.

*Omega-3 will Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.

Symptoms include sadness, lethargy and a general loss of interest in life

Anxiety, also a common disorder, is characterized by constant worry and nervousness

Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed

What's more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve

*Omega-3 Can Improve Risk Factors for Heart Disease
Heart attacks and strokes are the world's leading causes of death

Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption

Since then, omega-3 fatty acids have been tied to numerous benefits for heart health

These benefits address:

Triglycerides: Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%

Blood pressure: Omega can reduce blood pressure levels in people with high blood pressure
“Good” HDL cholesterol: Omega-3s can raise “good” HDL cholesterol levels

Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots

Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries

Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response

🚨NATURALLY BOOST YOUR TESTOSTERONE 🚨

⭕ Testosterone is the primary male s*x hormone and an anabolic steroid. In male humans, testosterone plays a key role in the development of male reproductive tissues such as te**es and prostate, as well as promoting secondary s*xual characteristics such as increased muscle and bone mass, and the growth of body hair.
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⭕In this post we will see what are the habits that increase the testosterone level and the one that decreases it.
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⭕ Sugar reduces testosterone, especially "refined" sugar. There is evidence that the insulin spike caused by sugar consumption is one of the biggest factors in reducing testosterone.
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⭕ Alcohol consumption increases the production of cortisol (stress hormone) which decreases testosterone and prevents an effective muscle gain.
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⭕Cardio, this point depends a lot on the intensity and volume of cardio sessions. Doing cardio is beneficial, but doing too much will also increase cortisol levels and have a bad effect on your muscle gain.
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⭕Bodybuilding has the effect of increasing testosterone levels. Especially particular exercises such as: squats, lifts, bench press.
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⭕Lack of sleep lowers testosterone levels. Sleep at least 7-8 hours to recover from your sessions.
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⭕️Vitamins: To produce testosterone, our body needs vitamins especially zinc. You can get zinc from eggs, dairy, nuts, seeds, legumes, etc..
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