Book of Fitness - 1st Chapter about Calories

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Gurushankar

Health and Fitness has now become one of the major concerns. Earlier humans used to hunt for their living, due to which their body had to undergo a lot of physical exercise. This made life active and alert. Now, life has become more simple and easy. Everything we need is just a phone call away. This easy life has restricted humans to do that bit of physical exercise which is required to keep the body fit and healthy. We get instant, spicy and variety of food which lose their nutrition during the process.

How do we ensure that we have all that we need to have a healthy living? This is a big question among everyone. We need proper nutrition and a fit and healthy body. Good Health is all that one craves for. Becoming healthier and fitter though not very difficult needs if you apply dedicated efforts.
The best health information is now at your fingertips without spending money.
Are you a busy entrepreneur or employee who is usually on the go and doesn’t have a lot of time, but still wants to make every day of the years that you get healthier?

Here you will find wide range of Wellness Tips to improve your Health!
Healthy living doesn’t have to be hard and it was never created to be. But it does require a small amount of commitment and a big love for being refreshed.
Find out the best health Tips for your beautiful life:

Tips about Fitness – Exercises, Foods, Drinking, Workout, Loosing Calories, Heart, Brain, Memory, Vitamins etc. benefits!
Tips about Skin – Ageing, Types of Skin and care, Fight Wrinkles, Glowing Skin, Loose Skin etc.!

Tips about Diseases – Acid Reflux, Back Pain, Cancer, Acne, Headache, Blood Pressure, Allergy, Stress etc.!
Lifestyle: Men’s & Women’s Health Magazine albums, change of lifestyle, improving your dressing sense quality, Smartness, Living style etc..!You can get the information’s by logging on to Gurufitnessplanet.com or by giving LIKE to our page facebook.com/Gurufitnessplanet

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"The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not"

We focus on the negatives. We think about how hard it will be and all that we will be missing. But the real joy and benefit of good health comes from focusing on the positives of health, what we gain through living well.

"Without health, life is not life; it is only a state of languor and suffering"

I am glad to have 500 subscribers with in a span of few months! Thanks to "PATU" This success and energy is only because of my PATU who left me alone to fight for life!  God bless you wherever you are! I will achieve the desires as you wished! 

Thanks!

Guru Shankar

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Article # 175. Guru Fitness Planet Wishes Happy New Year 2013

I wish your Health…
So you may enjoy each day in comfort.

I wish you the Love of friends and family…
And Peace within your heart.

I wish you the Beauty of nature…
That you may enjoy the work of God.

I wish you Wisdom to choose priorities…
For those things’ that really matter in life.

I wish you Generosity so you may share…
All good things that come to you.

I wish you Happiness and Joy…
And Blessings for the New Year.

Exclusive site which talks about the health and fitness, with the free tips involving Weight Loss, Diet Plans, Ant aging, work outs, Medical terms, Muscle Group, Body Organs, advantages and disadvantages of foods, food habits, health living, active lifestyle, preventing from diseases, about Maternity etc.

Ideology of combining various health topics put together in one single link and pre posting analysis with the medical specialist to the concerned areas and the self-research of the topics, with the collective inputs form the health centers.

"I am passionate about fitness and helping others becomes as passionate. My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”. Always remember “HEALTH IS WEALTH”

Article # 167. How to have Succesful New Year resolution

WISH YOU HAPPY NEW YEAR 2013!

Hi Dear Friends,

I wish you all a year of health, wealth, happiness luck warmth. I wish you the best of everything…That you so well deserve.

Thanks for taking a moment to check out this New Year message! I am sharing this as I experienced successful resolution in my past. I thought to give few tips on how to have a successful New Year resolution as below. Spend your 5 min’s of valuable time to read this and share to your friends and families.

My success resolution testimony

New Year is the day where many people all over the world make the day as customary to make resolution; a promise in the New Year we will change for something better. Common resolutions are weight loss, regular exercise, smoke cessation, quitting alcohol, better money management, debt reduction and spending more time with family.

Even though so many of us make a resolution, it seems that a month later very few of us will still be on track. This is apparent by how many people join the gym in January and but have stopped coming by March. For successful resolution set a goal, decide how to reach it, track progress, be focused, keep the consistency in setting goals and once reached, enjoy it.

Set a Goal

Set a goal that is SMART: Specific, Measurable, Achievable, Realistic & Time bound. Instead of a resolution of “losing weight” set a smart goal to lose 22 pounds (10 Kg) in 6 months by going to gym 5 to 6 days a week for at least 30 minutes to 45 minutes daily and by following healthy diet. A smart goal of “eating better” is to consume high in fiber foods and eliminating high cholesterol foods in your daily diet and drinking plenty of water in regular intervals. (Check my Diet chart specially posted for New Year 2013)

The reason so many resolutions fail is that people set unrealistic goals and expectations. A goal should be slightly out of reach of what you can realistically achieve. For example if you smoke a cigarette per hour and know you can go for an hour and half without one, set a goal of smoking every 3 hours instead and every week increase the time in between each till you no longer crave cigarette. (But focus to quit both smoking & Drinking – Both are killing you daily) Or if you can easily set aside Rupees 3000/- then set a goal of saving Rupees 5000/- a month instead. The goal should be challenging not so much to frustrate you.

Track Progress

Now that you know how to set a successful resolution, you need to track how you are doing. When you break your resolution in small steps you can easily track progress during the time frame. For the 22 pounds weight loss, break it down to a loss of 1 pound a week to easily measure progress. If the goals are being met reward yourself, and if not analyze what caused the derail to avoid in the future. Recognize that you might fall short, vow to do better and attempt again. Get back on track as soon as possible without dwelling on it for too long. When you reward yourself make sure the reward agrees with resolution in the first place. If the resolution was to lose weight, reward yourself with new shirt, jeans, bike or books but not food.

Rewire the Brain

Brain scientist Antonio Domasio and psychotherapist Stephen Hayes have discovered, though the MRIs, that habits are created by thinking patterns that create neural pathways and memories. Your response to a certain behavior will be based on these neural pathways, therefore, when you respond differently you are wiring the brain with a new behavior. To make it easier to form a routine, repeat it at same time every day until you don’t have to think about it anymore.  Once you have reached your resolution, you have successfully changed how you think.

Resolution Tips

To make sure that this year 2013 you have a successful resolution instead of a wish, have a work plan with deadlines. Focus on resolution rather than several, break your resolution in small steps and enlist the help of your family members or friends for support. Knowing you are accountable will keep you motivated. Stay on track even if you miss few days and celebrate success between milestones.

I once again wish you a HAPPY NEW YEAR! Have a Blast and fun with your friends and families!

Yours Always!

Guru Shankar!



Article # 56. About me

“I am dedicating this Site to Almighty GOD"

I  started my fitness training as only a passing time, without any knowledge about the exercises and the importance of health. By the grace of God, the interest towards the health and fitness, got attracted to me and I started believing that I can achieve the target I was desiring and which resulted to me the weight loss of about 30 kg’s in a short span with a healthy way (From Obesity to Slimness). Refer my weight loss testimony from the “Article # 55 My Weight Loss Testimony”. 

“I can’t“s into “I can“s,”.  My weight loss success was the key for me to focus towards the health and fitness, and was keen on learning the techniques in depth. With the help of fitness experts and self-interest I experimented in my own with the various intense & diet programs.

Moti­va­tion is what gets you started; habit is what keeps you going.

Having said in title description, I am pas­sion­ate about fit­ness and help­ing oth­ers becomes as pas­sion­ate. My focus is always on help­ing oth­ers to under­stand how to adopt health, fit­ness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix.


I believe that success and real body trans­for­ma­tions are cause and effect; a result of time, hard work, edu­ca­tion about health and fitness and dis­ci­pline, rather than an ever-growing cor­po­rate gym pocket. I am seri­ous about the impor­tance of a holis­tic healthy lifestyle: bal­anc­ing stay­ing active, eat­ing right, and turn­ing “I can’t“s into “I can“s. I believe firmly in per­sonal integrity, prac­tic­ing what I preach, set­ting goals often, no mat­ter how big or small, because goals moti­vate, and moti­va­tion plus edu­ca­tion equal success!

Also this blog or my motto is not to make money or any other business aspects. My aim is to purely educate and feed the importance of health and wellness. In other words it could be a new era of social service for the people those who are suffering from Obesity, Diabetes, Skinniness, Stress, Hyper tensions etc. to change their sedentary stages to active lifestyle. As a good will gesture, I will be conducting events & health awareness programs visiting the orphanages, cancer institutes, obesity programs & with the general public during the following days, April 18th, June 4th & July 6th every year.

I’m pas­sion­ate about eat­ing right to achieve and main­tain my fit­ness goals, to pro­vide my body with the nutri­ents it needs for energy, a healthy immune sys­tem, and a life of good health. What you put in your body (what, how much, how often) will make or break your fit­ness goals. Yes, reg­u­lar exer­cise is essen­tial, but let’s be hon­est. You’re likely only get­ting 6 –7 hours of sweat-sessions per week. So what’s going on dur­ing the other 165 hours? Lots of eat­ing!

REMEMBER: You cannot out-train a bad diet. Exer­cise alone is never enough to see real body trans­for­ma­tion. Know­ing how to change your eat­ing habits is really what will change your life. This is why I stress nutri­tion edu­ca­tion with all of my friends, colleagues & others.

That said, fit­ness should also be fun! Find your pas­sion or what gets you excited and moti­vated to move! Start think­ing about what your fit­ness goals are, but more impor­tantly, why do you want to get there? Clar­ity in the ‘why’ gives you more power in your ded­i­ca­tion and keeps you moti­vated.

And finally, but most impor­tantly, I thank God for His grace, and the gifts of tal­ent and oppor­tu­nity as well as drive and moti­va­tion He has blessed me with. Always remember…

“I can do any­thing through Him who gives me strength.”–Phil. 4:13

Article # 55. My Weight Loss Testimony & Body Building Interest!

My Weight Loss Testimony & Body Building Interest!

I should begin my weight loss journey by thanking for the support I received from my trainers and colleagues which is invaluable and its impact can’t be put in words. At the same time I have come across many obstacles and the questions such as, “Is it required” “Why to lose weight” or why can’t I go for “Liposuction or any other cosmetic surgerie

s”. Here is the small message and a proof which helped me to naturally lose weight and the ways to maintain ideal weight with a desired body structure.

When I started to think about the weight loss and muscle tune up, I was in a great dilemma, assuming that it should contain lot of hard work and too much of trouble, but I made up my mind set “ON” for increased action in gym and decreased action at the dining table. I can’t say that losing weight is a difficult task or the easiest way, but has the challenges in it and it needs good amount of patience and persistence..

Before entering training ground and gym I tried to learn about the basics and the rules to be followed during weight loss and building muscles mass. As I was having zero knowledge about the terms and the protocol about the health and fitness, I determined with full dedication learning about the concepts such as Calorie and its burning methods, metabolism and how to increase it, nutrition and its advantages, fat loss and its disadvantages, protein and its advantages etc, and very importantly the magical word “BFFM” (BURN THE FAT AND FEED THE MUSCLE) which helped me to have the discipline in diet and work outs.

Initially I thought about the crash diet, and starving will help me in losing weight but at some point of time I realized that it is doomed to failure, and decided not to diet anymore and dieting or starving is not a healthy way of losing weight as they might work in the short term but we will always fall of them, Trust me I have tried and I have fallen of many times. From then on I tried eating healthier and made my life style changed, it was difficult to change my diet at the start, but getting accumulated was also not tough.

I substituted whole wheat grain foods such as whole wheat bread, oats, crackers etc instead of refined carbs. Started eating more fruits and veggies, I stock up then every week when I go for shopping and snack on them throughout the day as Fruits and veggies not only provide nutrients and fiber, but they fill you up without giving you too much calories and fat. I preferred leaner meats (or better yet, other forms of protein) as we all know red meat starts killing us slowly. I cut back on sweets which is very difficult challenge for any one, but slowly progressed cutting back the pastries and candies and other sweet deserts. I implemented these changes one at a time, slowly and over longer period of time. I start giving myself one cheat day a week which made me easier and gave me something to look forward.

As a beginner I was training feverishly which is not a healthy way of reducing weight, I realized at some point and started learning about the high and low intense training, combined cardio, anaerobic, aerobic & abdominal exercise which helped me to get the result in a better way. Having focused only in weight loss and kept my consistency towards the work out plans, my interest got increased rapidly and I was keen to know the ideas and skills involved in tuning muscles and body building. Slowly I start converting my activity levels starting from “Sedentary” to “Low Active” to “Active” to “Very Active” stage.

Confident was the key which entered my life at a time I was looking for change not just with my weight but with my life. I not only learned about nutrition and how to take care of myself but I learned how to live again and enjoy life. I realize now that my trepidation around losing weight was only because I thought I needed to sacrifice in order to gain what I wanted. Today I have more confidence to do the things I've always wanted to do but thought I couldn't. ! I feel lighter, stronger and more energized.

My suggestion to my friends and colleagues

• Never Skip Breakfast.
• Eat at least every 2 to 3 hours.
• Drink lots of water.
• Cut your Carbs towards the end of the day
• Clear all the tempting junk food out of your house
• Start doing some physical activities every day

Being active life style it Not only does benefit your overall health naturally, but it positively contributes to your emotional well-being as well. In addition, a physically active lifestyle reduces your risk of some serious chronic diseases, like:
• arthritis
• heart disease
• osteoporosis
• some cancers
• type 2 diabetes
• high blood pressure & cholesterol…

Try to be active and enjoy the benefits in it…I thank once again my trainers in Versatile fitness and ground trainers of YMCA and my family who sincerely supported me for my achievement. I am glad to inform that I planned for some more events for NO TO OBESITY cause and other public involvements related to health and fitness. I thank my lord for giving me this opportunity to share this post to my friends and for the upcoming posts. I hope this post will be one of the motivational fact for the people those who are suffering from obesity and struggling for weight loss. Please do send me the queries, I would be glad to assist on the same. "PRAISE THE LORD