How long do benefits of exercise

benefits of exercise
In this topic I will tell you about benefits of exercise many people do workout or exercise to keep fit ourselves. But only few people know the correct definition of workout what the exactly meaning of it. Now in busy life many people give any kind of physical activity to workouts which they are doing in home or office. If you does not have the correct information about exercise or workout, then this article will give you right information so please read the full benefits of exercise article here you will find the advantage and disadvantages of workout.
During workout many people ask question different question like that
1)-What is difference between workout and exercise?
2)-How long we should do workout in gym or home.
3)-What workout removing the stress from body, what is the benefits of workout for increasing the self-confidence etc. so that’s types of question which people normally ask during starting day of workout or exercise.
What is workout-:
Workout is a series of exercises in which have include many types of exercises such as gym exercise, running, swimming etc. According to my suggestion if you want weight loss, then you can go to the gym for workouts because there are many tools available for doing different exercise. But one point I want to tell you that workout is depend on 30 percent hard work and 70 percent determination. During starting day of workout you think that is very easy but that is not true. For good masculine body you have required to discipline for both exercise and diet.

Difference between workout and exercises-:

Actually difference between workout and exercise are not big. Walking, jogging, cycling, sit ups like sports etc. that’s all are include into exercise or any type physical sport are come into exercise form. If you doing any activity regarding gym such as weightlifting that it you can include into workout. Workout is a complete session of physical exercise. It include many variety of exercises such as, Pull ups, push-ups, Squats, bench press and so on. While exercise is a physical activity. In general terms, you can say that exercise works on our increasing stamina and workout works on our increasing muscle mass. So there are also the long term benefits of exercise.

How long you should do workout-:

Many people think that if they will do hard work on gym they will get more good body but that is not properly right but that is depends on your recovery period of your body muscle and the nutrients you are take. In a research found by health experts workout should not be more than 60 to 90 minutes daily. Doing workout for long time, the body cell get more damage. Then you will face problem such as mental problems, including insomnia, fatigue and lack of appetite. So this the emotional benefits of exercise.
When you doing workouts on gym our muscles use carbohydrate for fuel, which usually comes form of glycogen. So long time workout glycogen stores will be less. Which have an impact on body fitness. So you should selected time for doing workout under trainer guidance with complete health diet.

Workout technique-:

During workout one point should be notice in mind that intensity of your workout should not be slow whether you are doing push-ups or running on the treadmill. Your intensity (speed) should not be slow.
You all know that during cardio or strength workout you are losing more intensity that time your body require more protein for build or recovery of muscle. So please take adequate protein during that exercise. You should have one habit for drinking enough water throughout all day before you start workout. But one thing notice in mind that the body to take an hour to absorb water, so please don’t drink enough water immediately before starting workout in gym.
Please take attention, carbohydrate works for the body for fuel during workout, so when you start an exercise take a adequate carbohydrate for giving energy to the body.

Benefits of workout-:

benefits of exercise

Benefits of doing workout are many It increase strengthen and size of the muscle body and keeps your mind calm such as increase your brain health and memory. It also increase the confidence which make you happier and reduce the problems which you are facing such as chronic disease or many other but that is possible only when you doing regular workout.
In a research found that going to the gym regularly reduces the stress from mind which make you feel happier or when you feel happier then all disease will remove from your body. So this is the best advantage of doing regular workouts. In scientifically proof that doing workout in the gym, that increase the concentration of norepinephrine in brain, which result is less stress. So regular workout balance your blood pressure, improve your cholesterol in body and reduce the sugar level from blood.

Workout benefits in self-confidence-:

When you doing regular workout in gym with proper health diet that will increase the muscle mass in body so your looks of body grow. With regular workout your skin problem will also remove and your face glowing. So main conclusion that workout create positive thought in mind. This will increase your self-confidence. So doing regular gym is the best psychological benefits of exercise.

Helps in good sleep-:

long term benefits of exercise

Now in daily busy life many people live with stress full life which cause they does not take proper sleep and they are taking the help of sleeping pills actually that is not good for brain health. With this the main problem is that the cells of the brain are destroyed and the person feel vulnerable to chronic insomnia. But that problem will be resolve with the help of workout it reduces the cholesterol in the brain, which help you for sleep then you does not have to need a taking medicines. So this is the best social benefits of exercise and mental benefits of exercise.

Disadvantage of workout-:

When you already face problem in any body part or you doing regular lift wrong heavy weight without any help then pain will be begin(start) on that body part so that is the big disadvantages of doing exercise. But that will be not bad when you doing exercise on proper trainer guidance.
Health experts say that, the level of water begin low during workout that is not good for health. Lack water increase more perspiration on body. So you should all time hydrated.
You have seen in gym during workout some people hurt from the equipment or due to wrong practice. Because they are not taking help of trainer. So please do exercise under trainer expert.

diet plan for muscle gain

how to avoid laziness
You all know that the body of People who do gym or workouts are very different from another public person that is possible when they take proper complete diet and purpose of doing gym of all person have different. Some people go to gym for reduce the weight of their body and some people want to create a muscular or attractive body. But for make a muscular body or lose weight, you have not just doing a workout in gym or workout will not create effect on your body if you are not take complete diet with full calorie So diet play a very important role for making body.
If you do not follow the correct diet chart during gym, then you face more hard work for your body and your hard work will not be visible through your body. So for make such a good body, one important attention is that take proper amount of protein, carbohydrate and fiber. Actually that post for those person who do not know about the diet chart and want to knowledge for gaining muscular body. So please read the full post. In this post I will give you knowledge about pre-workout, post workout or in between all day diet chart what you should follow. That is the 7 day meal plan for muscle gain.
One important point I want to tell you that eating and sleeping play a very role for making good muscular body so please don’t forget about sleeping because only full sleeping time your muscle is in recover state and best sleeping hour for adult is 8-9 hour or Also another important thing is taking diet and supplements on proper time can improve your performance in the gym. This the best indian diet chart for muscle gain.

1)-Wake up healthy diet chart for creating muscular body-:

diet plan for muscle gain

Taking the meal immediately after the pre-breakfast or waking up in the morning play very important role. When you have complete sleep approximate 7 to 10 hours in the morning, your body of catabolic level is already at high position of the day that means your body of muscle tissue needs energy to work.
That time you should eat more proteins and glycemic fruits like that watermelon, Honey etc. in the pre-breakfast diet charts. So during pre-breakfast you can also take whey protein or shake of fruit like banana or beetroot juice. If you are vegetarian or non-vegetarian, this diet is play crucial role for both people because with this diet you will cover enough calorie what you have need in pre-breakfast but you should adding into regular diet chart.

2)-Breakfast diet chart for gaining muscular body-:


One thing I have notice that some people leave the morning breakfast but that is the very wrong thinking of that people. Breakfast also play very important role to reach the fitness goal. For gaining muscle in body so in breakfast you should taking regular protein, carbohydrate and healthy fat. You can take that breakfast in vegetarian or non-vegetarian form.
First for vegetarian people who want attractive body masses should eat paneer according to size of your body you can take it with parantha also , Yogurt, and one bowl sprouted salad.
If you are a non-vegetarian people, you can eat oatmeal, almonds and milk with eggs in breakfast.
In morning time when we wake up from bed after completing sleeping of 9 hour. Then the level of glycogen and blood glucose in the body are very low due to dehydration and that time the level of cartisol are increases. In such a situation, this diet chart is very helpful for those who are make muscle in body.

Mid-morning diet chart for muscle building-:

In the mid time of morning, you should eat high protein, less carbohydrate and green vegetables. If you want to make a muscular diet chart you can eat a large bowl, small-sized fruit, roasted chickpeas, mixed vegetables and necessary salads. This time meal is the high protein diet plan for muscle gain
But If you are interested of non-vegetarian you can eat brown rice and broccoli with chicken. That will give you enough energy for muscle building.
If you want your body does not look fatty or more attractive then you should taking a limited amount of protein and carbohydrate.

Lunch diet chart for muscle building-:

To make a muscular body, in lunch diet you should also eat proteins, low carbohydrates and green vegetables. One important point is that you must eat lunch regular on definitely proper time. Lunch is the fourth meal of your day for making muscular body, which provides crucial nutrients to your body and increase the performance of your gym workout training session. Healthy lunch help your body molecule to break down for gaining energy in body and provides enough energy.
If you are a vegetarian then you should eat a medium bowl brown rice, mixed vegetables, Greek yogurt, broccoli or soybeans and salad in lunch. This is the also the lean muscle diet for female.
Or if you are non-vegetarian then you should eat fish, chicken breast, egg and mixed vegetables.

Mid-afternoon diet chart for muscle building-:

Many people do workout on Midday so you can also say that this diet chart is also known as pre-workout meal. At this time you have to need taking a carbohydrate which contain protein and low glycemic index.
If you are a vegetarian, then you can take a boiled cooked sweet potatoes with Greek yogurt and apart from this you can also take whole grain toast with almond butter. If you are non-vegetarian, then you can take whey protein powder with boiled sweet potatoes.
Expert trainer already say that, you should always take a mid-day meal for 50 to 60 minutes before starting a gym workout. This will increase your performance or energy in the gym. The pre-workout diet is composed of slow-moving proteins and low glycemic index carbohydrate that is very good for your muscle building.

Post workout meal-:

After workout your body muscle are breakdown and muscle need to high energy so that you have to need a high protein and high glycemic index diet even after the gym in midafternoon. This diet chart you can say that post workout diet chart which is very essential for recovery of your muscle power.
In a study found that protein shake provide the strength in body muscles after workout in gym, both vegetarian and non-vegetarian people should drink protein shake (In which you can also add banana shake) or buttermilk. So after workout, this shake is very nutritious for the body. This is also the meal plan for muscle gain female.

Diet chart for dinner-:

high protein diet plan for muscle gain

For looking muscular body dinner diet play important role because with this you can increase the insulin in body which help the muscle do not break. Dinner is considerably the last meal of your day for increasing muscular body. So in dinner time, you should take carbohydrate which contains protein and fiber. Dinner diet is different for both vegetarian and non-vegetarian people.
If you are a vegetarian then you should eat avocado, (it provides high energy) white beans salad and simple paneer. Along with green mix vegetables and eat roti according to your body size.
If you are a Non-vegetarian then you should eat a light meal for dinner, In which you can add chicken breast, broccoli salad. This all diet provides adequate amino acids to the body which work as a fuel in body. If you cannot eat or afford that diet in dinner, then in such situation you can also eat brown rice and boiled sweet potatoes. This is also the muscle building meal plan for beginners.

what to eat after gym

high protein diet plan for muscle gain
Gym workout activity uses a lot of energy. It is very difficult for the body to recover if you will not take it seriously and level of energy is replenished within 20 to 30 minutes after finishing (complete) a workout. After workout eating even a small snack shortly after exercising can help you to restore energy levels.
Now days many people have question that what to eat after a workout to build muscle. One important point I want to tell you that during exercise, the muscles start storing glucose. This is called glycogen. But that is depends on different workout like sports, running during that our body use up more glycogen than resistance activity, like that weightlifting.
Taking the right nutritional balance in body after exercise that it will restores more energy levels and reduces fatigue from your body so through that way you can help the body to repairing muscles and build strength for next workout. But today I will taking about some diet plan for weightlifter, what to eat after gym. That play very important role for gaining big muscle.


You can do many types of exercises on gym but muscle growth will be possible only when you will recover it after each workout. Because exercise support muscle growth.
So taking protein play very important role after exercise which help to heal the muscle mass and prevent the loss of muscle. So now days in market many whey protein products are available they will easily help you for recovery of your body.


Carbohydrate play very important role for gaining energy in body, actually it breakdown the protein and store it in the form of fat in body and when your body need it then it automatically generate in inside body it also increase the metabolism in body so if any person who training seven time in a week it should consume plenty of carbohydrate.

Diet plan after workout-:

What diet we should take after weightlifting is very important question for every gym lover so in that post I will tell you each in very basically, what to eat after gym to build muscle or what not to eat after a workout. After completing workout in gym, our body needs adequate protein and carbohydrate, so every men or women, who has the habit of going to gym should try to take breakfast or snacks which is high in protein or carbs just after 15 or 30 minutes of finishing the gym in morning session.
Best method of taking protein supplement is that 0.25 grams per pound protein of your body weight after exercise and for carbohydrate you should take 0.25 to 0.5 grams per pound according to your body weight.
Before workout your body need to enough drink across 1 hour and even after finish the workout in gym, your body again needs adequate water. In which you can add fresh fruit juices, milk or soup but do not drink tea immediately after the gym that is not good for your body because this time your heart beat is very fast and after drinking you can eat fish, boiled chicken, Yogurt, Egg etc.
One important point should be notice in your mind that your proper diet plan should not be too late to take breakfast or snacks after doing the gym. If you are unable to take breakfast within hour of finishing the gym, then there will be no special benefit of doing that exercise on your body.

Eggs after workout-:

what to eat after gym

You all gym lover know that egg play very important role on your body for building muscle because it is a great source of protein and carbohydrate. In order to improve your stamina during exercise most people eat egg after exercise, because it is rich source of protein which help for building muscle. So that’s why every people need to eat boiled egg or omelet after doing the gym. But some people who are vegetarian also they does not take it. Actually it also provides very essential nutrients to your body.

Avocado after workout-:

what to eat after gym

After workouts our body also need a nutrients and vitamins that is very essential. For completing that minerals on body avocado is the best fruit which contains high carbohydrate and proteins that will help in improve the metabolism of body. You can also eat it after workout with omelet. This fruit cover very beneficial diet for the gym-carrying body. If people want answer that what to eat after gym to lose weight so that is the best fruit for gaining lean muscle.

Drink chhach or whey protein after workout-:

Soon after finish the gym you should drink a one glass of whey protein, buttermilk. Your body have should no lack of insulin because it helps in absorbing the glucose in the muscles which is very essential, it create the energy in body after completing the exercise otherwise person feel tried. For this the muscular tissue also required essential amino acids which you can cover from it. However, if you have any side effect then you should take it with trainer advice.

Eat brown bread-:

what to eat after a workout

Brown bread is the best source of fiber and antioxidant which is very essential during doing exercise. I have notice that many people does not improve their drinking habits even after joining a gym but that is wrong habit because you all know that our muscle contain 95% water. So our body should be hydrated. If you have habit of eating bread, then you should eat brown bread. Because it is a rich source of fiber it increases metabolism and help food to pass through digestive system and remove antioxidant which help you for weight loss (it remove that weight which is not essential for body).

Omega 3 fatty acid-:

what to eat after a workout

In a research found that supplementation from omega-3 fatty acid helps to boost the muscle strength because it contains special minerals which contains fatty acid which helps to increase the size of muscle cells in healthy young and middle age adults.
So you can find omega 3 fatty acid form many way and it’s best natural source is salmon, fatty fish etc. But from all those tuna also contains high level of the fatty acids because tuna is best source of protein which you can find from water. So tuna is packed in water which contains 41.6 g of g of protein and 5.5gm of fat. You can also find omega 3 fatty acid from tablet which help to reduce muscle soreness after doing training in gym. In a study found that if you take regularly 5g of fish oil for 1 week it will reduce muscle soreness ( this is the best trick for beginners).

Dairy protein-:

what to eat after a workout


In a research found that 9 g of milk protein is enough for gaining muscle and for recovery after doing exercise. So you can add that protein from many different dairy products. That dairy products are following-:
Soya milk
Greek yogurt
In study found that soy milk contains proteins that can repair new cells especially those muscles which have break after doing exercise. That soya milk also the rich source of amino acids, which you should always adding in your diet and it also help in increasing muscle growth. Many people also ask question that what to eat after a workout at night or what to eat before gym.




best glute exercises

best glute exercises
In this article I will train you for best lower body exercise and the name of that exercise is glute exercises. You can easy way build a stronger and strengthen butt by doing regular exercises and activities that target in your glutes of muscle. During other exercise every lifter know that if he want to get huge then he has got to do a mix of compound and isolation exercises but whenever time to glute training or (glute workout routine) most bodybuilder does not do any proper isolation training because they does not know probably how to do it.
So this article will show you how you should doing glute exercises with proper and best way- Hybrid Strength & Conditioning, these are found to be the most effectively glute targeted exercises.
So Your glutes are made up with three different muscles—the glute size maximum (the largest muscle), the glute size medium (glute medius exercises) and the glute size minimum (the smallest muscle) means according to body figure. With right exercises you cannot change the shape of gutes but you can make them stronger and fermer. so here today I will provide you best glute exercise for sexy butt which are given in detail at below-:

1) Squat-:

best glute exercises

Squat exercise is one of the best exercise to target the gluteus muscle, which is the largest muscle of your lower body part. That exercise work many function like hips, calves, thighs and even the core area. Squats exercises is the best basic lower body workout. During squats exercise if your knees hurts then you can do it with alternative form and best right way for doing that exercise are given below in picture. This is the best glute strengthening exercises.


For doing that exercise you should hold weights at shoulder level.
Bend the knees and lower into a squat and keep the knees behind the toes. during standup Press the heels.
Repeat that exercise with 2 to 3 sets of 8 to 15 reps.

2) Lunges-:

best glute exercises for women

Lunges is also the best butt exercise after squat and the best advantage of that exercise is you can do it  anywhere and  the effects can be seen in less time, Because during that exercise you’re in a staggered stance, you really have to use your butt to stabilize of your body. So that workout way also forces the butt on the front of your legs to work even more harder. That exercises is the best move for the glutes and thighs, but please avoid it if you are facing problem on knees or otherwise do it under trainer guidance. You can also do that glute exercises at home.


1-)First Way of that exercise is standing on your feet, one foot forward and one foot backward and difference between both feet should be 3 feet apart.
2)-Start Bend both knees and lunge should be straight down, It means sending the backward knee towards the floor in slow motion
3)-You should notice in mind that your lunge should not be forward over the front knee.
During stand up press into the heel and repeat that process with 2 to 3 sets of 12 to 15 reps, For more pressure and work harder you can hold a weights in shoulder level for added intensity.
Lunges workout also work with a variety of other muscles in which including your hamstrings and calves. The main fact and one of the best thing about that exercise is—you can easily mix up your lunges with target of your muscles in different ways from one exercise to the other.

3) Step-Ups-:

best glute exercises for women

Step-ups are also another great exercise for attention on the butt. With the help of that exercise your butt will harder and sexy so doing that exercise regularly. For better exercise you should try choosing a high platform and during that exercise your knees should be bent at 90-degree angle. Best thing about that exercise is you can do that exercise also in home stair. But that exercise is also harmful for that people who face knee problems. This is the best glute exercises without weight.


Best method of that exercise is that you should stand in front of the step or high platform and place the right foot on the step. For more intensity you can hold a weight according to your nature.
For good moment pressing into the heel and step up and after touching the left toes to the step.
Second step of that exercise is that Keep the right foot on the step and take the left foot down to the floor. For more intensity on butt you can bend the knee during that step-up but for beginner bending is not good.
For best result you can repeat with 2 to 3 sets of 12 to 15 reps on each side.
One main point during exercise is to push the pressure into the heel to lift the body up and concentrate whole weight on the stepping leg. Best moment of that exercise is slow motion during doing slow you will feel more effect on butt.

4) Butt squeezed on Ball-:

For glute exercise the third best exercise is butt squeeze on ball that is another great choice for working your glutes. Adding ball during that exercise it will increase some instability and more forcing your entire lower body for great work. For add more pressure on lower body part you can hold weights on the upper thighs it will add more intensity to the glute. This is the best glute exercises for mass.


For doing that exercise your body should be in bridge position and head resting on the ball, butt lifted as you can and lift weights on the thighs.
During this position bend the hips towards the ground and more focus not to let the ball roll around.
Best repetition of that exercise is 2 to 3 sets of 8 to 15 reps.
You can lift the toes for adding even more intensity on glutes.

5) One-legged Deadlifts-:

best glute exercises

One legged deadlift is the best killer exercise for your butt and it also great for your lower back and hamstrings. But you should skip that exercise if you have any back problems otherwise it will create more irritation on your back. This workout will also add to you stabilizer muscles to keep your body balanced. During that exercise some time you have to need a lift weight according to your nature.


First method of doing that exercise is holding a weights for better position and you should take the left leg back behind you about a foot and right leg lightly resting on the toe.
For better glute you should slowly bend the weights towards the floor as far as your body flexibility will allows you.
Third step is that you should keep your back flat and another point is during that exercise keep in mind that your abs contracted to protect the back.
For adding more effect or pressure on glutes take the help of leg to raise back up.
For good result you should done 2 to 3 sets of 8 to 15 reps on each side. side glute exercises is also the best exercise for sexy butt.

how to boost testosterone naturally

how to boost testosterone naturally
If you want increase your testosterone level in your body So for this please read full post, here you will find answer how to boost testosterone naturally Basically Testosterone is a male sex hormone in men. Which is very beneficial for increasing muscle mass. But this hormone is also available in small amount in women body. It is a naturally steroid hormone produced in testicles of women and men’s testes. Inside adrenal glands, this hormone is also found in some quantities. Today I will tell you best home remedies for increasing testosterone in body, so for increasing testosterone level you should need to best exercise and best food which are give below.
When the boys enter into growing state, then there body  have many types of physical changes due to the testosterone hormone like as increasing muscle mass, heavyness comes in the sound, and the hair starts growing. However with increasing old age, this hormone start decreasing in men’s body. But now days some boys also facing problem due to low testosterone in body.
The main benefits of high testosterone is that it is essential male hormone for building muscle mass. Having normal level of testosterone is also crucial for other benefits, in which including enhanced energy, increased libido and good athletic performance, increase potentially. So every boy should need to maximize his Testosterone levels, even that if bodybuilding building isn’t his first goal but man should be specially focused on boosting testosterone if they’re trying to add muscle mass. So you can increase your testosterone level or production in body by following exercise, supplementation, nutrition and lifestyle strategies into your daily life.

Importance of increasing testosterone level-:

1)– It is helpful for increase the muscle mass in body and reduce the body fat from body.
2)– It is essential for increasing the ability of sex and for attraction with women.
3)- It is helpful for reducing many disease like cardiovascular disease and increasing the strengthen of bones.

Best way to boost testosterone naturally through following steps-:

If you are a man and your body has low levels of testosterone, then you don’t have need to panic. For all problem has solution so for this also, For increasing  testosterone level, we are here to tell you the remedies for increasing the testosterone.

Boost testosterone with nutrition-:

You all people know that you have to need a protein for build muscle mass, but some of you does not know that consuming protein also helps boost testosterone levels. Now days in market many natural testosterone Supplements which are in the form of protein such as whey protein that are associated with higher levels of testosterone. Fatty fish adds in the diet that is high in protein and have a beneficial effect on the liver and kidneys, and overall levels of testosterone in body.

How to take supplement-:

please take at least 1 gram of protein for each pound of your bodyweight, and It means that which bodybuilder who consumes 4,500 calories a day should consume up to 350 grams of protein per day.

Consume high testosterone vegetables-:

Now days many people have one question is that how to increase testosterone levels naturally with food .You all people know that vegetables are very beneficial for good health and increasing muscle mass, but some from all of you does not know that certain vegetables may also help increase testosterone levels. So during research cruciferous vegetables such as cabbage, broccoli ,cauliflower, garlic, watercress, kale, mustard greens and nuts may help boost testosterone level.

how to boost testosterone naturally


Increase testosterone with vitamin D-:

For increasing testosterone levels in body vitamin D play very important role(So take vitamin D to increase testosterone). Many people does not take sunlight, because they think his body does not need to it but this is wrong due to which there is a shortage of vitamin D in their body and testosterone levels fall. But in market Vitamin D3 supplement also available which helps in increasing the level of testosterone but naturally vitamin D will effect more compared to artificial vitamin D from tablet. So It is very beneficial for increasing testosterone in 40-50 age of people.

Increase testosterone with Shilajit-:

Shilajit is a natural supplement food which formed from slow decomposition of plant matter or that found in the hills of the Himalayas and contains Falvic acid and other 84 minerals that helps naturally increase testosterone levels. But in market many lot of difference in the high quality and low quality Shilajit. Therefore increasing testosterone level high quality shilajit is very good. There are also many herbs which increase testosterone level in body but in which one is that ashwagandha. So ashwagandha is the best herbs to boost testosterone naturally and quickly.


Boost testosterone with exercise-:

Exercise is beneficial for removing diseases but you will also probably surprised to hear that having more muscle mass in body that helps keep to testosterone levels high. In research found that doing daily exercise also increase the testosterone level in body. Basically, all types of exercises are helpful in increasing testosterone levels but weight lifting (which you can do at gym) are very helpful in increasing testosterone. Which is also very beneficial for healthy sex life.
So for increasing muscle mass your body have good level of testosterone level because without it your body can not grow with muscle. Main reason of fatty body is that low level of testosterone which you can gain with doing regular exercise (weight lifting). In which main exercise is that heavy exercise like Bench press, Deadlift, Squat.

Good sleep-:

Now in daily busy life much people does not take proper sleep which cause many disease occur on his body in which one main problem is that low level of testosterone which cause they face many problems. So it is very important to take good sleep, good food and doing regular exercise which are needed for good health. More sleeping effectively works to increase the level of testosterone. In scientific study have found that those man who sleep only for five or six hours they have less testosterone levels than those who are more sleepy. So a lot of sleep is necessary because it enhances the level of testosterone. For this people use increase testosterone levels pills.

Avocado is the best food for increasing testosterone level, Avocado is also the best source of fat which are full with vitamin E. This vitamin plays an important role for boosting testosterone naturally. This food reduces estrogen levels and increases the sperm count in men. Many people use avocado to increase the fertility. So this is the best foods that increase testosterone naturally. This is also the best food for glowing skin.

how to boost testosterone naturally

11 Effective Home Remedies And Tips To Control Hair Fall

best way to get rid of hairfall
There are best way how to get rid of hair fall, Now days hair fall is common problem in all men and women the reason behind it genes problem but there are also many other factor that can cause problem occur. But in which one main common is that our lack of knowledge which you can treat with wonderful technique and so here I will provide you 6 best way to get rid of hair fall naturally that simple way you can treat the condition.

11 Best Home remedies for hair fall

Aloe vera

Coconut milk


Greek yogurt



Lemon juice


Onion juice

Green tea

Corriander juice

1) Aloe vera

best way to get rid of hairfall

Aloe vera gel play a very vital role in balancing the Ph level of scalp and hair. It also help in hair can used aloe vera as a gel that is created from plants, This aloe vera gel you can used for the treatment of acne problems but through that gel you can also get rid of hair fall problem.


Firstly you should put out gel from aloe vera and apply it on the scalp of head. But ensure that your hair should be washed off and cleaned before applying. After that massage the pulp into the scalp of hair. Leave it for 20 minute on hair and after that rinse with cold water. For better result you should apply thrice week.  This is the best home remedies for hair fall and regrowth.

2) Coconut milk

Cocunut milk has antibacterial properties that strengthen and protect the hair from damage. It contains Vitamin E , it is rich in protein and minerals such  as potassium. Coconut milk contains fats which helps to moisturize your hair and keeps it healthy. Cocunut oil is also beneficial for hair growth and regular use of that oil will strengthen you hair.


Firstly you should apply coconut milk on the scalp of hair and after that you should cover it with towel or other thing and leave it for 25 minute. After that rinse your hair with cold water.

3) Neem

Neem has antibacterial properties that helps to get rid of dandruff from hair and keep healthy grow hair. Washing of hair with neem water stimulate blood flow to skin which is very essential for healthy hair.


firstly you should need 15 dry neem leaves and after that neem leaves should be enter into boiling water.
Boil the neem leaves until the water quantity reach at half level and after wait for it cool then rinse your hair with this water.
You can used this remedies after washing hair with shampoo and it can be ideally done once every week.

4) Amla

best way to get rid of hairfall

 Amla is a rich source of Vitmain C it is essential for hair growth. Vitamin C absorb iron, with that hair will strong and healthy. Amla is available in market in the form of powder or juice now days patanjali amla herbal powder is using in high demands. Amla also helps prevent your premature grey hair. With the regular use it will strengthen you hair follicles.


For best result you should firstly mixed 2 teaspoon of amla powder with lime juice and apply on the scalp of the hair and you should need to apply it for 20 minute and after that rinse with warm water.
You can follow that remedies twice a week.

5) Greek yogurt

Greek yogurt contains Vitamins B5 and protein that is very beneficial for hair strengthen and you can it more powerful for hair by mixing with honey because honey contains antibacterial properties that protect the hair naturally from damage.


Firstly you should need a 2 tablespoon of greek yogurt and 1 tablespoon of honey and 1 lemon.
Mix that greek yogurt, honey and lemon juice in one bowl properly and after making paste you can apply it on the scalp of hair. For best result you can use it once a week.
But if your hair contains dryness then you can sue it twice a week. Through this method you can get best answer how to reduce hair fall and increase hair growth.

6) Methi (Fenugreek)

Fenugreek is used for strengthen of hair, shiny and long. It helps to rebuilding of hair follicles.


1) 4 tablespoon of greek yogurt
  • 2 tablespoon of fenugreek seeds
  • One egg
1 )-  2 tablespoon of fenugreek  seeds
2)- ½ cup of coconut oil
1)- One cup fenugreek seeds

Method 1


Ist method firstly you should add 2 tablespoon of fenugreek seeds in water for overnight.
2)-  In morning make a paste of that seeds and mix with water which is necessary.
3)- Add four tablespoon of greek yogurt and 1 white egg into that paste.
4)- So this paste apply on the hair and scalp.
5)- Leave it for half an hour.
6)- After wash off hair thoroughly with water.

Method 2

1)- Soaking 2 tablespoon of fenugreek seeds into water for overnight.
2)- In morning make a paste of that seeds and add ½ cup of coconut oil.
3)- Apply on the scalp of hair and massage gently at roots of your hair
4)- Leave it for 1 hour and after that wash off hair with cold water properly.

Method 3

1)- Soaking 1 cup of fenugreek seeds with water on night.
2)- So in morning make a paste of that seeds and apply on the scalp of hair.
3) Leave it for 50 minute.
4)- After rinse properly with cold water.

For better result you can use one method once or twice a month.

7) Beetroot

best way to get rid of hairfall

Beetroot is very beneficial for hair growth and strengthens, because in which contains Vitamin B, C  and  potassium. So this is the best method how to prevent hair fall for male and women.


1)- Beetroot leaves
2)- 1 tablespoon henna


1)- Firstly you should add few beetroot leaves on water and boil it and it should be boiled that time when water will be half.
2)- Grind the leaves and add one tablespoon of henna on it.
3)- Make a paste and apply on a scalp of hair.
4)- Leave it for 30 minute and after wash off hair with water.
You can use that method Thrice a week on hair.

8) Onion juice

Onion Juice has a antibacterial properties which is very beneficial for reducing scalp infection which cause hair lose and strengthens weak. It has also high sulfur content that encourages to hair growth and improves blood circulation on head part.


1)- 1 Onion
2)- A cotton ball
1)- 1 Onion
2)- Rose water
3)- 2 tablespoon of honey

Method 1

1)- Grid the onion and extract it juice.
2)-  Dip the cotton ball on the juice and apply on the scalp of hair gently.
3)- Leave it for 30 minute and after that wash off hair with cold water and you can also use shampoo on hair.

Method 2

1)-  Extract the juice from onion and add 1 or 2 table spoon of honey and mix properly. But for removing odor smell from that mixture you can add some drop of rose water.
2)- Apply on the scalp of hair and massage gently.
3)- Leave it for 30 to 40 minute and after that wash hair with rinse water. But during using of that process you should protection of our eyes because that is very harmful for eyes.

9) Green tea

best way to get rid of hairfall

Green tea has many benefits for health but in case of hair problem that also play very important role, with the help of green tea you can increase your metabolism which is very necessary for hair growth and strengthens


1)- Take 2 green tea bag
2)- 3-4 cup of water.


1)- Add this 2 green tea bag into hot water and removing it from water after cooling down.
2)- Now you can apply that water into the scalp of hair and gently massage the hair.
3)- You can use that green tea water also after shampoo into hair as a conditioner.

10) Lemon juice

Lemon juice has vitamin C and essential nutrients which protect the hair health. Lemon juice has also contains excellent astringents. They tighten the pores in your scalp which help in controlling the hair fall. Lemon juice also contains alpha-hydroxy acid which help in reducing dandruff from hair.


1)- 3 lemons
2)- 1 cup warm water


1)- Cut your each of the lemons and mix it with warm water
2)-  Firstly you should washed your hair in the bath and apply this mixture on the scalp of hair.
3)- Leave it for 5 minute on the hair and after that again wash you hair with cold water.
4)- For better result you can use that method in morning after bathing twice or thrice a week.

11) Corriander juice

Corriander juice is also beneficial for hair growth and recovery of hair loss. With using of that juice you can soften your hair.
1)-  Take 4 tablespoon of water.
2)-  Take fresh 3-4 leaves of coriander.


1)- Grind the coriander leaves and mix it with water and make a paste.
2)- Apply it on the scalp of hair with hair dye brush.
3)- Leave it for 1 hour and doing shampoo as usual.
For better result you can do that process twice or thrice a week in morning.

Cause of hair fall

1) Stress-:

Stress is the main reason for hair fall. Hair damage by stress are categorized into three parts alopecia areata, trichotillomania and telogen effluvium. But it can be controlled through doing regular yoga asana, workout session and meditation. now days main question arise in all mind that is how to stop hair fall immidiately.

 2) Insufficiency of nutrients-:

Due to lack of vitamins and minerals can lead to hair loss. So taking proper health diet which contains protein, vitamins and minerals which help to recover of hair loss and boost hair growth.

3) Pregnancy-:

Many women face problem in hair loss during and after pregnancy but behind it reason that changing of hormonal level in body but one thing is good that hair come back after pregnancy.

4) Artificial product-:

Now days in market there are many hair fall treatment shampoo, but you should remind in mind that all product are not good for all people. So you should used that product which will be beneficial for your hair otherwise it could be responsible for hair loss. So be careful.

4 best way to get rid of acne

Best way to get rid of acne
4 best way to get rid of acne from face as fast as possible.Acne is very serious and common disease that effect an estimated  80% of people in their lives. In which symptoms include pesky pimple that is the main frustrating and difficult to get rid. There are many conventional treatment who get rid of that pimples but with these also many adverse effect, such as dryness and skin irritation. now days many people have question that how to get rid of big pimples, how to get rid of red pimples, how to remove pimples and how to remove pimple marksIn that article you will find that answer.
Because of all these, now a lot of people turned to natural treatment. So there are many natural remedies for acne removal as fast  as possible.
Here are 4 natural treatment that is proved by doctor for get rid of pimple fast.

1)- Tea tree oil-

best way to get rid of acne

Tea tree oil is originated from the leaves of Melaleuca alternifolia Tree. Which is native of the Australia?
The main function of that oil is to fight against bacteria and reduce skin inflammation. Two types of bacteria which cause pimple occur that is epidermidis. In a study proved that 5 % of tea tree oil is used for reducing pimple as a lotion equal to the 5% benzoyl peroxide that is the common face medication.
By using of tea tree oil has less  adverse effect comparatively benzoyl peroxide. These include irritation, dryness and burning. This is also other main problem after get rid of pimple from face.
Used-  During using of tea tree oil one point should be notice in your mind if you will apply directly on your face that can cause redness and irritation, so best of method of using that oil, it should be diluted with carrier oil and water.
Diluted one part of tea tree oil with eight part of water and then dip a cotton on mixture and apply directly on that area where is pimples. So for best result you should apply one to two times per day. In which you can find answer that how to get rid of acne in a week.

2)- Green tea-

best way to get rid of acne

Green tea contains more number of tannins and flavonoids who are helpful for fight against bacteria and inflammation that may cause pimples. A more number of people using green tea as a drinking but you can also using it for get rid of pimple by applying on face. Because it is high in the antioxidant. In study proved that which person has less sebum production those has more chance of acne problem. So that green tea applying on face 3% extract to their skin
There are many skincare products in the market that are making from green tea but you can also made it at  home by following those steps.


Firstly you should steep green tea on boiling water for 4- 5 minute and after cooling you can apply that water with cotton on face or you can also spray it on face.
So leave it on face for 15 minute or also overnight and after you can wash your face with water. You can apply it 1-2 time a day.

3)- Spot treat with essential oil-

best way to get rid of acne

There are many other oil like that tree tea oil are more effective for reducing pimples from face. These oil are full with antibacterial and inflammatory properties that are essential for removing acne.
These oil are such as cinnamon, rose, lavender and clove-basil oil, In a one study prove that clove basil oil are are more strong comparatively 10% benzoyl peroxide. 5% clove basil oil are more effective for reducing pimple fast from face than benzoyl peroxide. Like that tea tree oil these oil can also cause give you irritation if you will directly apply on face so using of that oil for best method is following.


Mixing that one part clove base oil with nine parts water , then dip a cotton on water and apply on that area where you face problem from acne
Then leave it for 10-15 minute after rinse with water so you can that process with oil 1-2 times a day. In which you can find that answer how to get rid of a pimple in an hour.

4)- Aloe vera-

best way to get rid of acne

Aloe vera is the best remedies for removing pimples from face, that is created from plant leaves that produce a clear gel.  Aloe vera gel is used for fight against bacteria which cause pimples occur. That gel is also used for reducing wound healing and inflammatory as afst as possible. This gel is used for treatment of rashes, burns and cuts. It also used for the glowing of skin.
In one study found that this gel will be more effective if you will it mixed with clove basil oil. But higher the concentration of aloe vera gel with clove basil oil then it will be more effective for reducing pimples.
Aloe vera gel contains Salicyclic acid, urea nitrogen, Phenols, cinnamonic acid and sulfur which are helpful for fight aginst bacteria. Which cause pimples oocur.


Put out the gel from leaves of aloe vera with spoon, then gently apply on face. You can also used it with mixing for other treatment but firstly you should used it for acne problems.
You can apply that aloe vera gel directly to face because of this you cannot face any problem like that inflammation and irritation or you can apply it for 1-2 times a day.
Please follow some yoga asana that helps you naturally for get rid of pimples from face.

7 best food for glowing skin

A well healthy skin define how much healthy you are from inside, so what you are doing for healthy skin? For healthy skin we all know that we should eat Healthy diet, stress free, regular exercise and also we need better glowing product (face mask) for skin. You need to eat right and balance food which giving your skin to better vital nutrients. so here i provide you best food for glowing skin in a month.
For Glowing skin here more fruits and green vegetables which contains powerful antioxidant that protect the skin from cellular damage. For better skin we should have proper balance beta carotene, lutein and vitamin C inside of your body. Beta carotene is found in carrots, potatoes and pumpkin etc, Lutein is found in kale, spinach and papaya etc. so here is a list of 7 best foods for glowing skin face which feel you also better from inside-

1)- Avocado

2)- Oranges

3)- Pumpkin

4)- Tomato



7)- Carrots

1) Avocado-

7 best food for glowing skin

This fruit is packed with antioxidants like that beta carotene and lutine which will help your skin to softener as well as hydrated form inside. You can also used that fruit as a mask with mixing one tablespoon of honey that’s  way you can get the benefits of this super fruit. You can also used avocado combining with orange juice as a salad, after taking that you feel energize and difference instantly. that is include in the diet chart for glowing face.

2)- Oranges-

Actually this fruit contains more vitamin C which is very essential for your skin. This fruit contains antibacterial and antimicrobial properties so using that fruit regularly as a face pack will give you brighten and glowing skin. For better result you can also add orange peel with yogurt that face pack will instantly brighten your skin. this is the best food for glowing skin in india.

3)- Pumpkin-

food for glowing skin

Pumpkin is packed with antioxidant this fruit contains more vitamins A and C and also more value of zinc that play vital role for making new skin cells. Pumpkin reduces the appearance of open pores and improve the skin tone. You can also make a special face mask for glowing skin and making recipe for that is 3 teaspoon pumpkin, ½ teaspoon milk and ½ teaspoon honey and apply on face for 15-20 minutes. For fast glowing skin you should eat regularly pumpkin seeds.

4)- Tomato-

food for glowing skin

It is a antioxidant which has natural anti-ageing properties. It is rich source of natural Vitamins and Minerals. In which includes vitamins are Vitamin A, K, B3, B5, B6, B7 and also vitamin C which help your skin to natural glow and shining. You can also apply the pulp or juice of tomatoes on your skin for shining skin. It is also like as a natural sunscreen. Which prevent your skin from ultraviolet rays which emitted from sun.

5)- Strawberries-

food for glowing skin

Strawberries is a rich source of Vitamin C  which minimise fine line and wrinkles from face, Omega 3 is also present in strawberries which is very essential for skin glow and it is also rich in hydroxyl acid which help to get rid of dead skin cells.
For making face mask you have to add 1 tablespoon cocoa powder and 1 tablespoon honey mixed properly apply on your face for 15 minute to get softener skin.

6)- Beetroot-

food for glowing skin

Beetroot is a rich source of vitamins and minerals which help you glowing of your skin instantaneously. It is a inflammatory property which also help in remove acne and pimples from of your face, if you apply beetroot juice as a face mask then you have notice that it remove all dark spot from of your face in 5 weeks. You can also drink one glass of beetroot juice regularly for purify of your blood which remove the toxin and help you for healthy glow on your face. This is the best food for glowing skin in winter.

7)- Carrot-food for glowing skin

For glowing skin carrots are work like a powerhouse in which has large amount of Vitamins C which promotes collagen growth, reduce dark spot and acne from face. In which another vitamin A found who keep your eyes, teeth and bones healthy. In which also large amount of beta carotene who help in slow ageing and prevent the degeneration of cells. This is the main source of glowing skin diet indian.

7 best yoga pose for muscle building

Here 7 best yoga pose for muscle building, Do you think that you can build a muscle without lifting weight, yes that is possible with some simple yoga asana?  A well shaped and lean body of dream all we have and we all think gym is that place there we can build them but if I say you it is also possible on yoga mat too then it is a interesting surprise for all of you, So here I will provide you best 7 effective best yoga poses for build a muscle in body. so here are multiple benefits of yoga which are given below.

But before that I will give some suggestion how yoga can build muscle in body
We all know that for build a muscle lifting a weight same as that in yoga asana we need a lift a weight but in yoga we will not lift a dumbbell in which you have to need lift a body weight instead of dumbbells. In some yoga poses has the ability to break a muscle in body by creating a tension in them so in backup body builds more muscle, which means increasing the muscle mass.


7 Best Yoga poses For Muscle Building

For a natural way to build a muscle by following 7 active yoga poses

1)-  Virabhadrasana ( Warrior pose)

2)- Vrikshasana  (Tree pose)

 3)- Sethu Bandhasana (Bridge pose)

4)- Trikonasana (Triangle pose)

5)- Bakasana (Crow pose)

6)- Bhujangasana Cobra pose)

7)- Salamba Sirsasana ( Headstand)


1)- Virabhadrasana (Warrior pose)-

yoga pose for muscle building

There are many spiritual benefits of yoga Virabhadrasana name is created from great warrior who belong to hindu mythology but it will be surprise for all of you and you all think yoga means peace and that asana means warrior but that’s is true. We should practice that asana in morning with empty stomach and hold that pose for at least 30 second.


Virabhadrasana will stretch your stomach, chest and lungs. This pose will strengthen your muscle and arms. It also improves focus and blood circulation in body which help you energize in all day long. theses asana are include in top 10 benefits of yoga.

2)- Vrikshasana (Tree pose)-

Vrikshasana is standing pose asana that balance of your body. It is one of the asana that we can do with open eyes. For better result we should that asana in morning with empty stomach that time our mind is free and clear from all thoughts. It is Hatha yoga pose, and you all to need at it  for at least one minute.


Vrikshasana will stretch the legs which increase the strength in feet and bones of your legs. It also stretch your arms and back. With the help of that asana you can increase your stamina and concentration. These asanas are also include in the best benefits of yoga asanas.

3)- Sethu Bandhasana-


yoga pose for muscle building

Sethu Bandhasana like that bridge pose that why its also name is Bridg pose. You can practice that pose in early morning or in evening but make sure your stomach should be empty because when you practice that asana your digested food will release energy in your body. You can take that asana at least one minute. by practice regular that yoga to gain muscle.


Sethu Bandhasana will stretch the chest and spine of your body and increase the strength in the back muscle. This pose will calm you brain and reduce the thyroid problem and asthma. It also cure constipation, Depression and anxiety disorder.


4)- Trinkonasana (Triangle pose)-

yoga asana for muscle building

Trinkonasana is like that a triangle pose therefore it is named so. This is also called power yoga muscle building. You can do that exercise in morning and in also evening but your stomach should be empty. Before doing that asana, you have to gap of 4 to 6 hour after having a meal. You need to practice that asana minimum of 30 Seconds.


Trikonasana will stretch your shoulder, hips and spine and increase the strengthen in your arms, knees and legs. This pose improve your digestion and physical problem. It also reduce your back pain spinal nerves and stress.

5)-  Bakasana ( Crow pose)-

yoga pose for muscle building


Bakasana looks like that crow perched on a tree therefore it is named so. For beginner Doing that asana is not easy so you can do that pose with daily practice and for better result best time for that asana is morning when your stomach is empty or in evening you have gap a of 4 to 6 hour after a meal. You have need to practice that asana for 30 to 60 seconds. This is the best yoga poses for weight loss.


Brakasana will strengthen your wrist and arms. This pose increase the coordination and concentration of your mind. It also reduce the heart burn and acidity problems. Which help prepare your mind and body for all challenges.

6)- Bhujangasana (cobra pose)-

yoga pose for muscle building

bujangasana pose like a snake or it is also a another type of surya namaskar. This pose works great when you practice that pose in morning at empty stomach or in evening you can also do that but you have gap of 4 to 6 hour after after meal. This asana is also basic level of vinyasa yoga, so hold this pose 15 to 30 seconds. This is the best yoga poses for belly fat.


Bujangasana open your shoulder and it also strengthen of your back and increase flexibility. This also improve blood circulation in body and reduce fatigue. This asana also exalted your mood and stimulate your kidney.

7)- Salamba sirsasana  (Headstand)-

yoga pose for muscle building

Salamba sirsasana is a challenging pose it is a advanced vinyasa yoga asana. This pose is the king of all pose, for practice that pose you should have strength on your shoulder and best time for that pose is the morning in empty stomach. For better result you should have hold that position one to five minute.


Salamba sirsasna strengthen your arms, lungs and legs. This pose helps those people who are suffering from sinusitis and insomnia. This pose push your nerves and pass fresh blood to your brain.

Yoga asanas

Biceps exercise

Biceps exercise-:

Biceps exercise, Biceps are one of the most viewed and attractive part of your body, for gaining Biceps many biceps exercise with dumbbell are available but we should choose best or correct exercise for gaining Biceps easily in less time. During Starting day of Beginning most beginner doing Bicep exercise in wrong way So they should first consulting with fitness trainer before start this exercise. if you have not time for going to gym then you can also do biceps workout at home with help of biceps exercise chart.
Biceps exercise
For gaining big muscle No body part can grow if we beating everyday same part- You need to rest that body part for recovery. In hour later our body part loose strength and power after exercise.So that body part need rest and relax.This healing of recovery will be done after 35-48 hour.This process is called super compensation.

Here are following best Bicep exercise for gaining muscle-

1)-Barbell curl
2)-Incline Dumbbell curl
3)-Standing Bicep cable curl

Barbell curl biceps exercise-:

Barbell curl Biceps exercise

Barbell Curl is the first or best exercise during Biceps day.The primary thing on that exercise is you should not cutting the movement pattern of exercise, Also you should standing on straight way not to upward or not to backward otherwise this is chance of back injury so that  you should avoid that position. You should perform this exercise at slow motion or in controlled manner that will more effect on your bicep part this will also help you to place a higher intensity deep within the muscle fibers. but effect will be done, if you will follow proper biceps workout routine.

Incline dumbbell curl biceps exercise-

Incline dumbbell curl Biceps exercise

This is the second best exercise for gaining bicep muscle, during incline dumbbell press you feel that more tension on bicep muscle belly.So in this exercise you should not worry about weight of dumbbell during this exercise lower weight provide you good result as you think of your lifting weight.This exercise or position provide you good result if you done that exercise in proper form or in accurate weight.
So during this exercise you should not worry about gaining weight rather than you should focus only on our performance.

Standing bicep cable curl biceps exercise-:

Standing bicep cable curl biceps exercise

Standing bicep curl is another big or powerful exercise for gaining bicep muscle, if you are looking at target the deep-tissue muscle fiber then cable curl is the best exercise. This is also the best another way for increase the big arms. during that all biceps workout for mass you should also follow proper diet plan which will help you in increasing biceps muscle.

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