Workout for weight loss!!!

Check out the video in the above link👆

“Jumping jack with high plank knee to elbow” is one of the high intense fast cardio or fat burning workout, helps to increase strength and loss fat faster.

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How to increase testosterone level naturally?

The first tip is Sunlight in morning. The main source to increase testosterone level is vitamin-D, standing in early morning sunlight (15 to 20 mins) is a natural way to increase your testosterone levels.

The second tip is Meditation. Stress and depression is one of the main thing to decrease your testosterone level, it can be solved by help of Meditation, daily by 30 mins can decrease your stress and depression, so that your testosterone level will be boosted.

Stress and depression will produce cortisol hormone, which is opposite to testosterone hormone.

when cortisol hormone increases, testosterone hormone will be decreased.

When cortisol hormone decreases, testosterone hormone will be increased.

The Third tip is Weight lifting. A high intense weight training for 45 mins to 1 hour, can boost your testosterone hormone to high level. The other important thing in adding your weight training is lower body (squat & lunges) ie training your legs, which is important to boost testosterone.

The Fourth tip is balanced diet. Some food rice in vitamin-D, zinc & good fat are the main source to increase testosterone level in your body.

The Fifth tip is sleep. 7 to 8 hours of complete sleep in night is the important practice to boost your testosterone level naturally.

Dumbel Complex Workout | Deadlift, Squat, Over-head press | strength training

This video “Dumbel complex workout” helps to increase the strength and reduce the whole body fat faster.
Deadlift gives you pull, front squat moves you in a vertical plane and the overhead press gets you going upwards. The overhead press needs to be your key upper body movement, which, rather than your typical bodybuilder shoulders, core and back.
Try this workout on your workout routine.
Thank you

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Aerobic stepper exercise

This video “Aerobic stepper with reverse Lunges” is a fat burning exercise and helps to increase the stability of your legs.

Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on your joints. It improves overall fitness by building strength , reducing fat, and boosting your cardiovascular health. It also burns calories, making it an ideal way to maintain your target body weight.
Try this workout on your workout routine.

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Here is my new banana milkshake recipe and I’m happy to share this delicious recipe with you!


  • Milk (200ML)
  • Banana (100 gram)
  • Mass or whey (30 gram) suppliment
  • Peanut butter (2 tbsp)
  • Raw egg (1)
  • Dry fruits

Mix the above recipe in a mixer to prepare a thick banana milkshake


  • Proteins- 25 grams
  • Carbs- 63 grams
  • Fats- 24 grams
  • Calories- 550

Helps to gain weight and muscle mass

Can be taken as a Pre-workout

Because of its high-calorie content, it is highly preferred at the time of weight gain

Highly not preferred for weight loss


  • Skipping meal>>
  • Body in starvation mode>>
  • Metabolism slow down>>
  • Over eating>>
  • weight gain/loss

When you skip your meal a few things happen, first your body will go into starvation mode. when this happens your Metabolism starts to slowly shut down.

You make your body think that it may not get food for a while so it will fight to keep every calorie, and later you start overeating that may result in fat or weight gain.



What is starvation mode?

Starvation mode implies that your body reduces calories out in an attempt to restore energy balance and stop you from losing any more weight, even in the face of continued calorie restriction. … It involves a reduction in the amount of calories your body burns, which can slow down weight loss.

 Skipping your meal will never result in weight loss.


I’m going to say your secret how to gain 6 pack abs easily.

People do abs workout for years and wonder why they couldn’t see abs, these abs workout doesn’t work when someone body fat is too high.

The secret to built your abs is first to reduce your body fat down, so basic which no one will tell you to bring your body fat down if your body fat is high you never gonna see your abs.

There should be a certain percentage

For men, body fat percentage should be below 10% to 14% at least to see the abs.

For women, body fat percentage can be 16% to 20% for the perfect one.

When the body fat is above this level, some fat will be a deposit on the abs, are the reason why you couldn’t see abs.


 The secret to reducing body fat is to start doing your cardio exercise and a good diet.

Some cardio workout includes

  • Treadmill
  • Burpees (jumping exercises)
  • squats
  • OHP (overhead press)
  • Deadlifts
  • Mountain climbs, etc….



Once you do this cardio workout and burn your body fat to the required percentage, you can start concentrating on your abs workout plan to get a clear 6 pack abs.




It is the first form of milk produced by cow when the calf is born, and

for the first few days following birth.


  • Colostrum is known as சீம்பால்
  • Rich in protein
  • Rich in carbohydrate
  • Low fat
  • Help to build lean muscle mass
  • Known as natural steroid
  • Athletes use colostrum to increase strength and stamina


Here come a few important information and instructions to be followed to keep our body in a healthy state. I am going to share tips for the diet and also exercise to weight loss and gain weight.