Jiyo Fitness With Yogi

👉 Identify your Why!👈

"FROM MY UPCOMING BOOK"

Identify why you're ready to incorporate a regular workout program into your life and reach your goals.

This might take some digging, but it’s important you hone in on a reason that’s meaningful enough to you that it’ll push you forward.

Maybe it's:

1️⃣ Being able to keep up with your kids

2️⃣ Feeling strong in your own body, or

3️⃣ Just setting aside time to focus on your own well-being.

Whatever it's...Fitness should be about your own goals and what feels right for you. That's only when you can adapt it as a lifestyle change.

💪🏻
Be the healthy you!

For any queries related to diet & exercises or for making your personal diet & exercise plans DM me.

I'll share my diets & Physique updates on Instagram: https://www.instagram.com/invites/contact/...

LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a

To be part of my 2nd transformation journey subscribe to my YouTube channel: https://youtube.com/channel/UCPlYxIhIL3YVVXHr1L5puIg

👉 4 reasons why people give up on their health goals👈

"FROM MY UPCOMING BOOK"

1️⃣ 𝗘𝘅𝗽𝗲𝗰𝘁𝗶𝗻𝗴 𝗙𝗮𝘀𝘁 𝗥𝗲𝘀𝘂𝗹𝘁𝘀: In this fast forward world, most people want to achieve everything fast, and when they are unable to do so, they get disheartened & give up.

2️⃣ 𝗦𝗲𝘁 𝗵𝗶𝗴𝗵𝗲𝗿 𝗴𝗼𝗮𝗹𝘀 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗯𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴: People often set goals like i want to loose this much fat, get six pack abs etc. But on the other hand in starting health goals should be as simple as doing exercise for 10 mins daily or Walk 5000 steps daily no matter what or do stretching daily, to get into that rhythm. As the time goes on increase the intensity of the workouts. REMEMBER IT'S A LIFESTYLE CHANGE NOT TEMPORARY CHANGE.

3️⃣ 𝗔𝘀𝘀𝘂𝗺𝗶𝗻𝗴 𝘁𝗵𝗲𝗶𝗿 𝗽𝗿𝗼𝗯𝗹𝗲𝗺𝘀 𝗮𝗿𝗲 𝘂𝗻𝗶𝗾𝘂𝗲: For many their whole focus is their own life. They fail to see the larger picture. For Eg, you might be suffering from a medical condition for the long and there are no visible signs of its curing. Given this condition, if you are trying to bring about a change in your fitness goals it could take a while to achieve your goal. Like, if you have been trying to lose weight and have not seen significant results, chances are that it is because you are not medically fit. The first thing is such a case is to treat the medical ailment, bring your body on normal parameters and then work on weight loss or a good physique.

4️⃣ 𝗧𝗵𝗲𝘆 𝗹𝗮𝗰𝗸 𝘄𝗶𝗹𝗹𝗽𝗼𝘄𝗲𝗿: At the end it's all about self Discipline. Many people do not realize that you have to strengthen your willpower as well as try to be healthy. You can’t drive a car without oil. Gas is what you use up the most, but without maintenance, you’ll still kill the car before it makes it all the way. Various forms of meditation have shown to improve things like weight loss just for this exact reason.

At the end i would say "NEVER GIVE UP IN LIFE NO MATTER WHAT. GREAT THINGS TAKE TIME TO COME"

Be the healthy you!

For any queries related to diet & exercises or for making your personal diet & exercise plans DM me.

I'll share my diets & Physique updates on Instagram: https://www.instagram.com/invites/contact/...

LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a

To be part of my 2nd transformation journey subscribe to my YouTube channel: https://youtube.com/channel/UCPlYxIhIL3YVVXHr1L5puIg

👉 APPROACH TOWARDS STRENGTH TRAINING👈

"FROM MY UPCOMING BOOK"

1️⃣ Warm Up first: Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down.

2️⃣ Learn the correct techniques of each Exercise: Align your body correctly, learn the basics and move smoothly through each exercise.

3️⃣ Focus on form/Posture, not weight: Poor form can prompt injuries and slow gains.

4️⃣ Increase weights Gradually: When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.

5️⃣ Be Consistent: Stick with your routine — Follow a particular routine for a month at least.


Be the healthy you!

For any queries related to diet & exercises or for making your personal diet & exercise plans DM me.

I'll share my diets & Physique updates on Instagram: https://www.instagram.com/invites/contact/...

LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a

To be part of my 2nd transformation journey subscribe to my YouTube channel: https://youtube.com/channel/UCPlYxIhIL3YVVXHr1L5puIg

👉🏻Some Lesser Known benefits of strength training 👈🏻

"FROM MY UPCOMING BOOK"

1️⃣ Decreases belly fat:

Fat stored around the belly, especially visceral fat (Hard to get rid off), is associated with an increased risk of chronic diseases, including heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and certain types of cancer.

Multiple studies have shown the benefit of strength-training exercises for reducing abdominal and total body fat.

2️⃣ Assist a better quality of life:

Strength training may increase your quality of life, especially as you age.

Numerous studies have linked strength training to increased health-related quality of life, defined as a person’s perceived physical and mental well-being.

Various studies have shown that Strength training may improve quality of life in those with arthritis. Various studies have showed that strength training significantly improved scores in pain and physical functioning.

3️⃣ Improves brain health:

Those who engage in strength training may have better brain health and protection against age-related cognitive decline.

Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it.

4️⃣ Helps manage your blood sugar levels:

Strength training may lower your risk of developing diabetes and can help those with the condition manage it better.

Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management.

5️⃣ Burns calories even when resting:

Strength training helps boost your metabolism in two major ways.

First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories even at rest.

Second, various research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.

6️⃣ Increased support to your body:

Strength training lowers your risk of falls, as you’re better able to support your body, hence Lowers risk of injury.

In fact, one study including 20 thousand adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise regime that included body balance exercises and resistance and functional training.

7️⃣ Elevate your self-esteem:

Strength training can add a major boost to your self-confidence.

It gives positive body image, including body satisfaction, appearance, and social physique anxiety (the perception of judgment from others)

💪🏻
Be the healthy you!

For any queries related to diet, exercise & other fitness related doubts DM me.

I'm sharing my complete 2nd transformation journey after coming back from leg injuries on my youtube channel (To know more do follow me there): https://lnkd.in/d9UrKT-v

I'll share my diets & Physique updates on Instagram: https://lnkd.in/dCBUd94s

Connect with me on LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a

👉🏻WHY STRENGTH TRAINING IS FOR EVERYONE👈🏻

"From my upcoming book"

1️⃣ Basics of Strength Training:-

✅Every workout plan of ours should include strength training — and bigger muscles are just one of the health benefits you'll reap.

✅STRENGTH TRAINING could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight through FAT LOSS..

✅Strength training is also known as weight or resistance training either by free-weights, weight machines, resistance band or your own body weight for that matter....anything that adds resistance to that particular muscle & help them grow is part of Strength training.

2️⃣Common Myth with Strength training:-

❌Common myth is that strength training is just for body builders lifting weights in a gym.

✅Instead regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging. With our age our muscle strength also decreases.

3️⃣Relation of Strength training with Muscle:-

✅The muscular system is composed of specialized cells called muscle fibers. Their predominant function is contractibility.

✅ Muscles are attached to our bones, internal organs and blood vessels, and are responsible for nearly every big or small movements in the body,

⏺️Whether it's major movements like action of joints, bones, walking, running, maintaining body posture, joint stability, and heat production

or

⏺️More subtle movements (by our skeletal muscle) like various facial expressions, eye movements, and respiration.

⏺️Body Posture, such as sitting and standing, is maintained as a result of muscle contraction.

⏺️The skeletal muscles are continually making fine adjustments that hold the body in stationary positions.

⏺️The tendons of many muscles extend over joints and in this way contribute to joint stability. This is particularly evident in the knee and shoulder joints, where muscle tendons are a major factor in stabilizing the joint.

⏺️Heat production, to maintain body temperature, is an important by-product of muscle metabolism. Nearly 85 percent of the heat produced in the body is the result of muscle contraction.

✅With the increase in our age our bones & joints also gets weaker as the muscles supporting them gets weak.

✅& One way of maintaining the strength of our muscles is with the help of strength training.

4️⃣ Conclusion:-

No matter what our goal is whether to gain weight, loose weight or maintain the body, just to maintain the muscles strength training is crucial.

The stronger our muscles are, stronger our whole body structure is....as muscles are the cement of our structure holding it together.💪🏻

Be the healthy you!

For any queries related to diet & exercises or for making your personal diet & exercise plans DM me.

I'll share my diets & Physique updates on Instagram: https://www.instagram.com/invites/contact/?i=1j5383b9xjs58&utm_content=1z6k3cm

LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a

To be part of my 2nd transformation journey subscribe to my YouTube channel: https://youtube.com/channel/UCPlYxIhIL3YVVXHr1L5puIg

👉🏻WEIGHT LOSS VS FAT LOSS👈🏻

"FROM MY UPCOMING BOOK"

1️⃣ CONCEPT:-

⏺️What's the Difference Between Weight Loss and Fat Loss?

⏺️Weight loss refers to a decrease in your overall body weight from muscle, water, and fat losses.

⏺️Fat loss refers to weight loss from fat, and it’s a more specific and healthful goal than weight loss.

⏺️Focus on fat loss, not weight loss
Many weight loss programs claim to help you lose weight quickly and easily.

However, it’s important to realize that a significant amount of this weight may include water and muscle losses.

2️⃣ BENEFITS OF FAT LOSS:-

✅Maintaining a healthy percentage of muscle has several benefits, such as regulating healthy blood sugar levels, maintaining healthy fat levels and controlling inflammation.

✅Maintaining your muscle mass may also reduce your risk of age-related muscle loss, which results in frailty and potentially disability.

✅The more muscle you have, the more calories you burn at rest. This is the main reason why men generally have higher calorie needs than women.

3️⃣ PROBLEMS WITH ONLY WEIGHT LOSS:-

❌Losing muscle can be detrimental, as muscle is a crucial component of your overall health.

❌Losing weight in the form of muscle can decrease the number of calories you burn at rest, making it easier to regain any weight you lost in the form of fat.

4️⃣WHAT SHOULD BE OUR APPROACH TOWARDS FAT LOSS:-

✅To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. Frequent physical activity helps get rid of fat and maintain the muscle mass at the same time. If you lose weight without exercise, you’re more likely to lose both muscle and fat.

✅While it’s not possible to lose fat on particular areas of your body, you can work on lowering your overall body fat percentage.

✅Go slowly. Losing weight quickly may contribute to muscle loss. It’s best to lose a small amount of weight each week over a longer period.🤟🏻

For any queries related to diet & exercises or for making your personal diet & exercise plans DM me.

I'm sharing my complete 2nd transformation journey after coming back from leg injuries on my youtube channel (To know more do follow me there): https://youtube.com/channel/UCPlYxIhIL3YVVXHr1L5puIg

I'll share my diets & Physique updates on Instagram: https://www.instagram.com/invites/contact/?i=1j5383b9xjs58&utm_content=1z6k3cm

LinkedIn: https://www.linkedin.com/in/yogendra-gaur-78bb7220a