Hello and welcome to Kuldeep Sphere!!

When I look around and find flabby/unhealthy people there is only one thing which comes into my mind “don’t get disheartened, it’s easy to get back in shape”

Headlong I will start sharing my understanding about how you can lose those superfluous kilos from your body.

Basic Exercises to get you GOING

Have you been waiting for me, I guess YES...

Well I have been busy with some stuff. First I would like to thank you all for actually following whatever I have suggested you guys and must say that “The wait is over” because I am going to talk about complete body parts where and how you need to build muscles.

There are quite a few families prefer exercising at home or at their society gym or you can say apartment owned gym, but you will hardly find any instructor there and people get confused about where to start and where to end with. I am going to give you a workout regime which will fit in your schedule. I am going to give you a brief about how to work on your weak areas. I am going to give you your exercise plan.

I have already told in the past that one must WARM UP his/her body before you even think about lifting wait…NOW let’s start with some BASIC EXERCISES.

Bodyweight Exercises 

Bodyweight: Abdominal Crunch (ab crunch) 
Bodyweight: Push Ups
Bodyweight: Reverse Abdominal Crunch
Bodyweight: Squat
Bodyweight: Lunges

Shoulder Workout Exercises 

Dumbbell Shoulder Press
Dumbbell Front Shoulder Raise
Dumbbell Side Shoulder Raise
Dumbbell Rear Shoulder Raise
Dumbbell Shoulder Shrug

Leg Workout Exercises

Dumbbell Lunges
Dumbbell Squats
Hamstring Curl
Leg Press
Seated Leg Extension
Calves

Chest Workout Exercises

Push Ups
Barbell Bench Press
Dumbbell Bench Press
Barbell Incline Bench Press
Dumbbell Incline Bench Press 

Arm Workout Exercises

Biceps

Dumbbell Hammer Curl
Barbell Biceps Curl
Concentration Curls
Dumbbell Biceps Curl
Machine Biceps Curl

Triceps

Triceps Pushdown
Barbell French Press
Dumbbell One Arm Rowing
Dumbbell French Press
Machine French Press 

Back Workout Exercises
Seated Row
Cable row
Narrow Grip Cable Lat Pull-down
Wide grip cable Lat Pull-down

Your HOME is Your GYM

Hello Everyone!! Big thanks for sticking around and visiting my page. I know all of you out there are intelligent enough about training themselves, but seriously speaking I love sharing knowledge even if it’s a bit. Today I am going to tell you about few important exercises that you can do at Home too. I was asked several times about how one can reduce fat and gain stamina and I always used to tell them the following exercises. These exercises are going to help you burn calories, fat and it also going to boost your strength and stamina.

Here we GOO!!!

WALK: Common be an avid walker, get off your ass and walk a little, and you'll do your body the world of good. Walking is feasible to maintain, and its benefits are proven beyond doubt.

If you really can’t set aside 30 minutes of your day for a walk, take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day, or take a family walk after dinner or walk your dog.

SKIPPING: It works on numerous muscles and puts pressure on the heart and circulation system. It's a best exercise to build stamina and strength. When it comes to burning calories skipping comes at the top, it is a suitable exercise for losing weight.

PUSHUPS: Do you find it hard, but let me tell you it gives you best results, I will tell you how. You don't need to pretend you are "Arnold", and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

LEG LIFTS: Best way to build strength and muscles in your legs. Lifting legs is a great way to work out your abdominal muscles, and is an especially easy one for beginners. Start doing this exercise regularly, and you'll be one step closer to the amazing abs you've always wanted! Lie flat on your back with your legs stretched out in front of you, Bend your legs and raise them, keeping your toes pointed and slowly raise your legs back up to the ceiling. Repeat the exercise for 30 mins.

CRUNCHES: The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit. 

JOGGING: Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

SQUATS: These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

DANCING: Yeah!! That’s my fav part, my friends knows it well hahahahahaha.. Anyways it’s a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

STEP EXERCISES: Using the steps in your home, you can do repetitions which will tone your leg muscles.

.....I hope you all liked it and you guys are going to implement it and believe me people it really works; thanks again, see you, CHEERS!!

Know how PROTEIN intake is best to build MUSCLE

It’s time to look ahead to some mass gaining cycles.  Summer is almost over, fall is impending up ahead and the days of showing off your “beach body” are nearing their end. The time of year to begin adding some muscle size is fast approaching. Not that we want to gain fat or anything but now’s the time to look at a good routine for adding that new muscle mass.

We are going to take two concepts and combine them into a training approach that will help you build some inspiring new mass over the next several months. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. 

Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. People who don't eat meat, fish, chicken, eggs, or dairy products should eat a variety of protein-containing foods each day.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. When choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and chicken. If you are partial to red meat, stick with the thinnest cuts, choose sensible portion sizes, and make it only an intermittent part of your diet.

Recommendations for Protein Intake

Eating a variety of foods will ensure that you get all of the amino acids you need.

Fish and chicken are the best choices for meat eaters.

You could lose weight by cutting out carbohydrates and eating plenty of protein.

If you are partial to red meat, such as beef, pork or lamb then, Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat.

MUST KNOW THE TRUTH

One concern about the high-protein diet fashion has been that eating diets high in protein and fat, and low in carbohydrate, would harm the heart. Recent research provides reassurance that eating a lot of protein doesn't harm the heart.

Running has changed my attitude towards fitness

RUNNING is fountain of youth. Hitting the roads improves health and well-being. I started running about 4 years ago to lose weight and stay fit, originally starting in the gym on a treadmill. I lost a significant amount of weight through exercise and diet. I was getting tired of the elliptical trainer as my cardio workout, so I tried jogging on the treadmill in the gym and then progressed to running outdoors.

Running has taught me I am capable of more than I ever thought possible. I did not think I could run non-stop for 15 minutes, let alone almost five hours. It has given me a new attitude towards my fitness. People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.

Men who burn at least 3,000 calories per week is equal to about five hours of running. Running strengthens bones better than other aerobic activities. Studies has shown how running helps you in thinking fast and stay sharp.

RUN TO LIVE LONGER

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.

Partying is another way to Burn extra calories

Thanks to all the people around the World for viewing my page, I hope my idea’s has been helpful to you. I could not share anything at the weekend as I was out with my friends for Sunburn Festival @ Noida. It was the first time when we have seen a stellar line-up of disc jockeys including world's number seven DJ Afrojack.  Being a Music lover I just could not stop myself and I started jumping the time the event start and I was dead tired till the end.

Either you work out at Gym or Party hard with your friends both are equivalent. It all depends on your movements YES..you got me right!!!, Unless you are showing good moves you would not be noticed at the party and the same happens at the gym, your correct movement gives you correct results.

SOOO next time you don’t feel like hitting your gym then turn the Music Out Loud and dance to tunes, hard to find out one, then here it is. I will share coverage from Sunburn Festival Noida of my own.

YouTube Link: Taurus Kuldeep @Sunburn Noida 2012

No need to exercise to Burn fat around Stomach

Let’s talk about the most problematic area “Stomach”. There is no surprise you want to know how to lose weight from your stomach. The day I started doing workout, I went straight to my trainer and asked “boss tell me how to loose fat around my waist area”…he gently replied “let me know what you eat and what you do?” WELL he was going to faint after knowing all that as I was not following any diet plan or you call a Healthy diet.

Here you need to understand the relation between what you have and what you do?? Most of the people just don’t care about where they are heading to; one must set goals as you set goals for your carrier. There is no quick fix for losing weight from your stomach doesn’t have to mean salad leaf starvation and hundreds of crunches. 

Burn the fat around your Stomach without doing exercise
Haven’t you got time to eat your food? You can cut down the time when you are on phone. Spend at least 30 minutes eating, chewing every mouthful well because eating on the go makes you consume air and slows down absorption.

Eat which is easy to digest, go easy on starchy vegetables which are not best for your stomach. Eat fruits and veg which are easy to digest.

Don’t say bye to Meat, fish and eggs because that gives you loads of energy and protein and it does not increase the stomach volume.

Salads are not the only solution, go for cooked food which helps you with digestion and breakdown.

Decrease the salt consumption as excessive salt use can lead to water retention around the stomach.

Having Snacks also helps you reduce the stomach fat as every time you have it your stomach juices start rolling and the digestive system starts functioning.

Do you know Breathing also helps you eliminating toxins from your body? Place your hands on your stomach take a deep breathe from your stomach rather than from your chest then exhale.

…..Let me know if that was helpful you might have heard of people suggesting you to undergo an exercise regime, but did you ever look into the above factors?