Knowledge Base

Workout

Simple way to workout at work----

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of reaching your fitness goal. Although Ace trainer Sunny Boii master trainer Dronacharyas the gym and Let's workout chain of health clubs , recommends a daily 20-minute exercise routine — alternating days of interval walks and days of core-strengthening exercises — he suggests that even on those days when your schedule is crammed, you try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. If you can’t find time for fitness before or after work, here are seven tips to help you squeeze fitness into your workday.

  1. Park farther away from the office, or get off public transportation at an earlier stop.
  2. Take the stairs instead of the elevator, especially if you have just a few flights to climb.
  3. Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch to take a walk around the block.
  4. Walk over to coworkers’ desks when you need to chat with them or deliver messages rather than using e-mail or the phone.
  5. Instead of meeting friends in the office or over lunch, meet to take a walk instead.
  6. Use your headset or cell phone and walk around while talking on the phone.
  7. Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.

Nutrition

Basic of balanced diet

You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means eating a wide variety of nutritious foods such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. If you’re following the let's workout , you’re on the right track! Eating a healthy balanced diet not only helps improve your overall health, but it can also help you lose weight faster. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.

  1. Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also helps slow the speed of digestion, helping you to feel fuller longer. You can find lean protein from a variety of sources, including beans and legumes, eggs, low-fat dairy products, poultry, and lean cuts of beef such as sirloin.
  2. Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. The ace trainer Sunny Boii recommends choosing reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.
  3. Fats: Fats gets a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as unsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels. Excellent sources of “good” fats are nuts, extra-virgin olive oil, canola oil, avocado, and omega-3-rich fish and seafood.
  4. Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Whole grains Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain three grams of sugar or less per serving and have no trans fats.
  5. Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as carrots, eggplant, spinach, and tomatoes.
  6. Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber and Blueberries, plums, pomegranate seeds, and apples are some examples of antioxidant-rich fruits to include in your diet.
  7. Fiber: There are two types of fiber: soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.

Guest Speak

According to Sushil Kumar, Sushil attributes his skills, strengths and success to his Fitness. Interestingly, the wrestlers stay away from non-veg foods and instead get their protein from dal, almonds and buffalo milk. They also focus on hydration and make sure they get enough glucose and he also drinks a lot mausambi or lime juice. For wrestlers, it’s essential to have strong legs and core which is developed using elastic bands, football or circuit training."The Gym" provides all all of its focus on the gym students.i am happy with the "The GYm" about the dedication of fitness.

Sushil Kumar(Olympic bronze medal winner)

It was really a big deal for, like you said I was just a teenager and experiencing the biggest sporting event in the world. I knew very little or nothing about the Olympics. Having qualified was itself a big achievement for me and then being there was quite overwhelming. Although I lost in the opening round, but the fact that I fought well was enough for me to take away from Athens.All of the my experience goes to my fitness and gym.Gym is a most important for all of te players to having good fitness.I think all of the body's should go for gym.

Vijendra singh ( Olympic Medalist )

Testimonials

"We have been working with The Gym Fitness since March 2012, when we finally made a decision to invest in ourselves and start to get healthier. In that time we’ve achieved personal goals that we never thought possible.

Karan Dora

Our trainer is a great motivator and challenges us to always strive to push our personal boundaries to new heights. While working with both of us, Trainers of our workouts to our individual needs.

Ashish Kumar

"I have been having Personal Training sessions with The Gym since last year and have had a fantastic experience. The Gym created the perfect program for e and always had plenty of advice on exercise and nutrition in every session.

Rajesh Kumar

I have found I am so much fitter and have a better understanding on the right foods to eat. In my mid review I had found u had lost a centimetre, body fat and kilos so I knew the methods had worked.

Sourav Tyagi

Your Questions

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You need to be 16 years old to join The Gym.

Are there any restrictions for under 18s?

There are no restrictions for full membership options for anyone aged 16 and over, as The Gym can be used 24 hours day over 7 days. However all members below the age of 18 must have a compulsory ‘gym induction’ with one of our Personal Trainers due to insurance coverage purposes before they can take part in any activity at The Gym. From the age of 16 children are classed as full members and have the same privileges as all our other members. Unfortunately Day Passes are not available to persons below the age of 18.

I’m under 18; how do I book my compulsory Gym Induction?

The Gym Manager will be notified as soon as you have joined and will be in touch to book your ‘Gym Induction’ and confirm access arrangements.

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