FITNESS COACH RAJ

💥 THE BIGGEST MYTH IN FITNESS! 💥 ❌ “You can’t hit your protein goals without expensive supplements.” Let’s bust this myth! 👊 You DO NOT need protein powder to build muscle, support recovery, or lose fat. Supplements can be convenient, but your protein needs can often be met through a well-planned, everyday diet. 🥚🥛🫘 🥗 SIMPLE PROTEIN SOURCES 🥚 2 Eggs → ~12g protein 🥛 1 Glass Milk (250ml) → ~8g 🥣 1 Bowl Dal → ~8–12g 🫘 1 Bowl Chana/Rajma → ~10–15g 🧀 100g Paneer → ~18–20g 🌱 100g Tofu → ~10–15g 🍗 100g Chicken → ~25–30g 💪 THE REAL SECRET? It’s not about buying the most expensive supplement. It’s about: ✅ Eating enough protein ✅ Choosing quality food sources ✅ Distributing protein throughout the day ✅ Training consistently ✅ Getting enough sleep ✅ Staying consistent over time And remember: your ideal protein intake depends on your body weight, activity level, age, and fitness goal. There is no single protein number that is perfect for everyone. 🔥 FOOD FIRST. S...

Hello my dear friends, today we will discuss about the best weight loss foods . Being a fitness trainer, when it comes to weight loss, you should follow both diet and workout then you can lose weight fast. As we know that not all foods provide the same calories and nutrients. Therefore we should choose such food from which we can get less calories with enough nutrients. Here are some top food that provide us with enough nutrients including fewer calories. 1. Oatmeal- When it comes to weight loss, you should eat sufficient amount of protein and fiber and oatmeal is the best source of both. Oatmeal is the best choice for breakfast, it is made quickly and easily. Try it with dry fruit and milk. 2. Eggs - This is also a super nutrient food. Egg is a cheap source of protein and other nutrients. Eggs contain all the essential amino acids that are necessary for everyone. Eating eggs increases fullness and reduces food intake. Eggs are a rich source of protein...

Dear friends, today we will discuss a very important subject. What are the best exercises for fast weight loss? Being a fitness trainer, I would like to say that just as you set a special diet plan for rapid weight loss, you should also set a special exercise plan for rapid weight loss. When it comes to weight loss like not all foods are the same, then not all exercise gives the same result. There are lots of exercise plans available in the market to lose weight fast, but not all get results. Being a fitness trainer, I would like to suggest you do compound exercises to achieve your fitness goal with a proper diet plan. So, folks, COMPOUND EXERCISES are exercises that work on more than one muscle at the same time. To do compound exercises you burn more calories in a shorter period of time. You can build more muscle by doing compound exercise and it is proved that those who have more muscle can burn more calories even at rest. Here below is a list of some top...

Friends , as you know there are lots of diets and exercise program are available to ensure rapid weight loss but most of not works. There are lots of strategies use to loss weight by fitness professionals. Today in this article we will discuss about three most commonly used strategies for weight loss. 1. Diet Only - There are a number of people who use diet programs to lose weight rapidly but this approach usually reduces the lean tissue and water of the body. 2. Exercise Only - In this approach, a person usually reduce inches and gain lean tissues of the body. Usually in this process weight loss is moderate. Many people thoughts exercise is the only way to reset body but it works fifty per cent. 3. Exercise and Diet - I think this is the best approach which works almost on everyone. Most of well-trained fitness expert apply this method to weight management. Being a fitness expert I also use this method to achieve a fitness goal. In fact, I would like to sugges...

Friends as you know that today immunity has become a popular topic. Most of health experts suggest that who has strong immunity,  can prevent by corona diseases. But there are lots of people who are not able to take such foods by which they can boost their immunity . So here are top 5 dietary supplements by which we can easily boost our immunity. 1. Noni is a plant which is found in Asia, Australia, and India. It is mostly growing among the lava flows. This is also known as Cheese fruit that has been used in Ayurveda more than 2000 years ago. Noni plant is full of minerals and. Vitamins. It helps in supporting the immune system, circulatory system, digestive system, metabolic system, tissues, cells, skin and hair. Many health experts suggest that it is so helpful to treat critical disease like cancer and tumour. 2. Spirulina is a water type plant. It is produced in freshwater lakes, natural spring and saltwater. It is also described as a superfood by m...

Hello friends, as you know immunity is the most important topic these days.   Immunity is the ability to protect our body from bacteria, viruses and toxins and diseases.   But many people are confused about how we can improve immunity by food. So friends lets discuss about the top 5 foods which are easily available by which you can improve your immune system.   1. Lemons are the most citrus fruit. It is available almost everywhere. Lemon is a major source of vitamin C which is the main source of antioxidants. As you know antioxidants help us to protect our cells.   There are many benefits of lemons suggested by health experts. It can help in heart health, digestive disorders, weight loss, cancer, anaemia etc.   2. Garlic is a super nutritious food. It is full of vitamins. This small vegetable has many benefits. It is a very powerful source of immunity boosters. It can help in digestive problems, common cold and flu, blood pressure,...

Friends many experts have suggested several ways to prevent coronavirus. But, ultimately the most important thing between you and the coronavirus is your immune system, which is very important to be strong to deal with the virus. So friends first of all we should know about immunity and coronavirus. Immunity is the ability by which we prevent from any diseases, infection, virus. According to the Wikipedia article coronavirus are groups of related RNA viruses that cause diseases in mammals and birds. In humans, these viruses cause respiratory infection that can range from tried to lethal. To fight any flu or virus it is very important to strengthen the body's immune system . The coronavirus is difficult to deal with, but not impossible. Coronavirus has spread to many countries of the world. It has also caused many deaths worldwide. The number of patients infected with this virus is increasing. In some research expert found that who has a strong immune system r...

There are many formulas for knowing your ideal body weight. Some important methods are BMI, height-weight table, waist-to-hip ratio, height-to-waist ratio, body fat percentage ratio, etc.  When you understand that you are not in the normal range. Okay, guys, I am telling you a very simple method by which you can know your ideal body weight.   Formula: (ideal body weight)   Male   IBW = Height (in cm) - 100   Female    IBW = Height (in cm) - 105   See an example   Height: 5 feet and 7 inches (male)   IBW = 170 - 100   IBW = 70kg   IBW Range = 68-72 kg   * Ideal bodyweight range can be +2 or-2,             that's will be fine. आपके आदर्श शरीर के वजन को जानने के कई सूत्र हैं। कुछ महत्वपूर्ण विधियाँ बीएमआई, ऊँचाई-भार तालिका, कमर से कूल्हे का अनुपात, ऊँचाई से कमर अनुपात, शरीर में वसा प्रतिशत अनुपात, आदि हैं। जब आप समझते हैं कि आप सामान्य सीमा में नहीं हैं। दो...

The most commonly asked question on the internet, how to lose weight fast and the internet has endless answers. But I would like to explain that some people get quick results and some do not because everyone has different body types and different lifestyles.     There are some facts if you understand about them, then you can easily achieve your fitness goal. 1. Body Type - If you know your body type then it will be easy to achieve your fitness goal. There are three types of body • ectomorph • Mesomorph • endomorph Everyone has different characteristics according to their body type by which they are able to adjust training and eating habits to easily achieve their fitness goal. Example: Source: wwlinoralow.com 2. Basal Metabolic Rate - Basal metabolic rate is defined as the caloric requirements of your body when you are in complete rest. It will be easy for you to know how many calories you should take and h...

Friends, as you know, fitness is important for everyone. So many times we want to know what is the ideal weight for a healthy body, but I would like to tell you that weight is not just a component for a healthy body. Sometimes you see many people who are fit according to their weight, but they are still not healthy and sometimes you see that many people are overweight, but still, they are healthy and fit.   There is really no right way to find the ideal body because different types of individuals have different body types, occupations, regions and lifestyles. Some require more muscle like a bodybuilder, some require a normal fit, it all depends on your achievement.   As you know body composition is defined as lean body mass and body fat mass. So I would like to say that ideal body weight depends on your muscles and fat mass.   But in some circumstances, it is good to know your ideal body weight to determine your health status. In many cases, we see th...

As we know fitness is important for everyone. Fitness give us health and happy life .there are so many activities to get fitness. There is two types of fitness. HEALTH RELATED FITNESS  1. Cardiovascular endurance - it is the ability to perform your whole body for extended or given time. 2. Muscular strength - it is the ability of a muscle or muscle group capable of a maximum contraction or force. 3. Muscular Endurance - itis the ability of muscle or muscle group to sustain for given time or number for an extended period.  4. Flexibility -it is the range of motion or ability about given joint to move effectively. Flexibility is essential for injury prevention ,performance and proper ligaments.  5. Body composition - it is used to describe the proportion of lean body mass to body fat. Testing your body composition can be great way to monitor and reach realistic health and fitness goal. SKILL RELATED FITNESS 1. Power -it is the abi...

as u knows fitness is important for everyone, there are so many benefit of fitness like we look better, feel better, perform better. for better and simple way to understand lets see some important benefits of fitness. 1- Physical benefit of fitness • Muscular strength • Muscular endure • Cardiovascular endurance • Flexibility • Body composition 2-Mental benefits of fitness • Stress buster • Mental alertness • Energetic and relaxed  3- Social benefits of fitness • Social skills • New friends /relationships • Socially fame and reward 4- Emotional benefits • Positivity • Reduce anxiety • Self esteem Finally i would like to say that a fitness is a tool or formula by which u can live ur life with happiness and achieve ur life goals easily. Hindi translation- जैसा कि आप जानते हैं कि फिटनेस सभी के लिए महत्वपूर्ण है, फिटनेस के बहुत सारे लाभ हैं जैसे हम बेहतर दिखते हैं, बेहतर महसूस करते हैं, बेहतर प्रदर्शन करते हैं। बेहतर और सरल तरीके से...

सरल शब्दों में, फिटनेस एक ऐसी अवस्था या स्थिति है, जहाँ व्यक्ति अपनी दैनिक गतिविधियों को आसानी से और खुशी से कर सकता है और फिर भी किसी भी गतिविधि या आग्रह को बहुत आसानी से करने में सक्षम होता है। बहुत से लोग सोचते हैं कि वे फिट हैं क्योंकि वे बहुत मांसपेशियों या दुबले दिखते हैं लेकिन वे पूरी तरह से फिट नहीं हैं।वास्तव में आपकी फिटनेस फिटनेस के घटकों जैसे मांसपेशियों की मजबूती, हृदय की मजबूती, सहनशक्ति के लचीलेपन और शरीर की बनावट पर निर्भर करती है। इसलिए यदि कोई भी फिट होना चाहता है तो उसे इन सभी गतिविधियों को करना चाहिए, केवल मांसपेशियों की ताकत या कार्डियो गतिविधियों को करना चाहिए। English translation In simple words, fitness is a state or condition where a person can do their daily activities easily and happily and still be able to do any activity or urge very easily. Many people think they are fit because they look very muscular or lean but they are not fully fit. In fact your fitness is based on components of fitness such as muscle strength, heart strength, endur...