Going to the gym without a plan is like going to the grocery store without a list . We will help you to achieve the most difficult part of any transformation story : the beginning.

1.Set a goal.

To begin, find a picture of your goal body. This will help you to motivate to reach to your goal.


2. Eat short meals at least 5-6 times a day.

Having your meals packed will keep you away from the fast food drive-thru, especially when you’re hungry.


3.Four key elements belong in every new fitness plan :

Nutrition, Cardio, Strength training and supplementation.

4. Stick to whole foods that offer a balanced mixture of complex carbohydrates, complete proteins, and low fats.

Spend quality time researching what you should be eating and why.


5. Say a big NO to junk food!

Forget the taste, just focus on what you want to achieve.


6. Music always helps!

Make an epic playlist that makes you feel energetic. Wear clothes that you feel great in.


7. Do the exercise with right postures because it is useless if you are doing it wrongly.

Ask to the trainer, learn the postures and movements because you are spending a good amount and time both of you.

Women getting fit in the city of Tokyo in Japan.

8. Follow the fitness pages and fitness trainers on social media and observe their movements.

They will definitely fill your body with energy I bet!

Fitness Motivation

9. Do the reps of the exercise continuously without taking rest more than 30-40 seconds.

Don’t waste your time and efficiency of doing your workout!

Don’t believe that you can get there by taking shortcuts. The only way to achieve what you want will be through only hard work, discipline, and determination.

Busy with office, friends, family and your regular routine? Not able to hit up the gym, don’t worry because we are here to always help you. Hate your excess arm fat, then these are very simple exercises to get rid of it at your home only. So here we go!

1. Push Ups


This is a great exercise as it involves your shoulders and triceps both workout. Keep your feet together with your toes pointed down and your hands shoulder-width apart. The entire length of your body should run parallel to the ground. Your hips and back should be flat.

2. Pull Ups


Pull ups is a exercise which involves muscles of your back, shoulder, chest and arms. Place your hands shoulder-width apart on the horizontal bar then raise your body until your chin is just over the bar’s level.

3. Planks


Planks is very effective to tone your flabby arms. Just hold your hands with elbow on ground and the whole body should be parallel to the ground and hold upto 30 seconds.

4. Arm Circles


This arm exercise targets your triceps, biceps, and shoulders. Stand straight and rotate your arms clockwise and anticlockwise respectively.

5. Tricep Dips


Sit on the chair and keep your legs in front of you. Now grip to the edge of the chair/table and move your body up and down with the help of your triceps. This is the best one for triceps workout.

I hope this article was useful for you. Just keep doing, motivate yourself to do the exercises. Don’t waste your time ladies ,give a fabulous red carpet pose and flaunt your toned arms for a perfect picture!

 1. Spicy Food


Avoid eating spicy food in the morning as it creates acidic properties in your body which is not good for your body.

2. Black Coffee


Coffee contains caffeine which is acidic in nature that might cause heartburn and other digestive problems so it is better suggested to add some milk to it which will nullify its acidic nature.

3. Lemon Water


Again lemon is acidic in nature so it is not advisable to take lemon water on an empty stomach.

4. Alcohol


If taken without eating anything, the rate of alcohol absorption in your body will increase. And if this happens, then the alcohol may put a severe effect on your heart, kidney and liver.

5. Taking pills

man hand holding his nutritional supplemets, healthy lifestyle background.

Never take pills on an empty stomach rather it is advisable to replace water with milk. So next time if you take medicines then take with milk.

6. Cold Beverages


We are always told by our parents to start our day with some warm milk or tea but we instead we take ice tea or cold coffee which is totally wrong. These drinks may damage your digestive system while warm milk can boost your metabolism.

 7. Sugary foods or drinks


With the stomach being empty, sugar in the form of fructose in fruits can cause an overload on your liver. Processed sugar is even worse, so avoid breakfast desserts or overly sweet smoothies.

8. Raw Vegetables


Never eat raw vegetables on an empty stomach. As they are full of fiber which puts extra loads to your stomach. So eating raw vegetables is not so a good idea.

Many people don’t know how to grip the bars, dumbells during workout which also causes some muscle injuries. So it is very much necessary to tight your grip and focus on how you lift the weight. Let us discuss how it is actually hold and how they are useful.


1. Hammer grip

This grip is used when you are doing biceps workout and during pull ups. The palms of your hands should be facing towards you. The wrist extensors are involved more so your wrists should be strong.


2. Overhand grip

This grip is mainly used during your back workout like barbell row. The palms of your hands should be away from you. Do not forget to hold tightly the grip.


3. Underhand grip

This grip is used when doing biceps exercises such as barbell biceps curls and reverse grip chin ups. In this grip, your palms should be facing towards you. Mostly it is used during back exercises too.


4. Hook grip This grip is mostly used during deadlift, kettlebell swing and pwer cleans. The thumb should be wrap around your fingers which will help to hold and lift the bar correctly.


5. Close and Wide grip

Close grip is holding the bar with closer grip. Close grip bench press minimises chest involvement and maximises triceps involvement. While the wide grip is wider than your shoulder width, and it maximises chest involvement more than triceps. Now when you hit to the gym next time use this grips and methods. Hope this article was useful for you and better know about this.