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To stay fit and healthy forever by trying these: 

  • Start eating healthy foods
  • Drink plenty of water
  • Do exercise daily
  • Avoid tobacco and alcohol
  • Avoid Stress
  • Try to keep a smile on your face
  • Sleep at least 7-8 hours daily

The amount of sugar to consume eat per day depends on caloric intake, activity level, and other factors. As per the study, the maximum amount of sugar you should eat per day. Here is the answer for you:

Men: No more than 36 g per day
Women: Maximum 25 g per day
Children: No more than 25 g per day

The most important thing a diabetic patient must know, they should avoid the consumption of sugar during the day. If they consume more it may be harmful to their health.

As we know that water is life and none lives without it. About 60% of your body weight contains water. An average intake of water for a healthy person needs around 35 – 40 ml of water each day per kilogram of body weight. Therefore, it is very important to take an adequate amount of water each day. Here is the need for water as per their requirements:
Men: About 3.5 litres – 4 litres in a day
Women: About 2.5 litres – 3 litres in a day

Drinking water can increase metabolism and also keep you fuller throughout the day. Moreover, it may reduce calorie intake which leads to weight loss.

Healthy food is very important for your body because that provides you with all the essential nutrients that need to sustain your body’s well-being and keep energetic. It also protects your body from chronic non-communicable diseases, such as heart disease, diabetes and cancer.

Having healthy food helps your body in creating new cells, remove toxins and increase the functioning of the organ. Eating a healthy diet may lead to reduce consumption of salt, sugar and unhealthy fats.

Exercise is very important to keep yourself fit and healthy. The best way to protect your body from getting sick and also reduce the risk of many diseases. Apart from that physical activity improve good health and helps in weight management. Being active can strengthen bones and muscles. Those who train every day can easily keep their physical appearance attractive and also improve their mental health and mood.

Workout delivers oxygen to your body which boosts energy that helps your cardiovascular system to function properly. A healthy lifestyle can’t be completed without physical activities which is a part of your healthy living.

A healthy Lifestyle is very important to live a healthy life. Good nutrition and regular exercise are the keys to living longer that keep you fit, and energetic. Healthy living is the best way of living that also reduce the risk of diseases. A combination of healthy foods and physical activities leads to many health benefits such as lifting your mood to feel better.

Besides, A healthy lifestyle can improve your physical and mental health. Having a healthy lifestyle is the key to healthy living that helps you to live longer with fewer possible health issues. You can easily check your healthy living by just practising it.

Exercise plays a vital role in our life of being healthy and fit. If you want to live a healthy life then you must participate in physical activities. Doing at least 150 minutes of physical activities in a week (2-3 days/week) could be a better way of healthy living. It is not limited to only 150 minutes, you can go beyond that limit.

Having physical activity a day can reduce the risk of many diseases including blood pressure, obesity, high blood cholesterol, diabetes, and more. It also makes you stronger physically and mentally as well.

Morning is the best time of day to do a workout, it depends on many factors such as body and lifestyle. The morning workout session is one of the preferred times among many of us because of many benefits such as being full of energy, more focused (alert), feeling fresh, better mood, less distraction, etc.

Starting a day with physical activity could always be good for your body. It could help your body relax and calm your mind throughout the day.

The ideal workout duration should be at least 30 minutes that depend on the types of training you are into. There is no exact time of workout but it could vary for a person as per their goals. Time should not be a constraint to your workout duration. Resistance training might be 45-90 minutes per session a day. Cardio might take at least 30 to 45 minutes of moderate-intensity exercise. A minimum of 30 minutes is required for Yoga in a day.

Hence, there is a specific time period for different physical activities.

Warm-up before a workout is very important for all fitness enthusiasts that prevent muscle strains and injury. It also boosts your energy level to perform better while doing an intense workout. Warm-up works as a starter which leads to improving strength and helps in achieving your fitness goals too. So, don’t skip it at all.

It depends on your fitness goals, if you want to lose weight then cardio is the best option for you. Those who want to build muscle mass should incorporate both cardio and strength training into their exercise routine.

Many research found that a mixture of both trainings could increase muscle mass and reduce unwanted fat. It will be fruitful when you do them on alternate days that allow your body to recover in between these two.

You should lift weights for strength training that builds muscle mass and improve your muscle’s overall strength. When you lift heavy weights (within your limitation) then you burn more calories too. There are many health benefits of lifting weights including boosting metabolic processes, strengthening bones, toning your body, and more.

There are several fitness terminologies you should know such as:

  • Aerobic Exercise
  • Anaerobic Exercise
  • Compound Exercises
  • Cool-Down
  • Warm-Up
  • Cross Training
  • Functional Moves
  • HIIT (High-intensity Interval Training)
  • Interval Training
  • Resistance
  • Super Set
  • Core Training

There are many reasons that affect your workouts like- lack of energy, not giving 100% effort, and lack of concentration, and commitment. But, don’t worry! you should change your workout strategies:

  • Start adding healthy foods to your diet plan
    Drinking enough water
  • Keep yourself motivated
  • Do meditation that helps to stay focused
  • Know about fitness goals
  • Prepare yourself physically and mentally
  • Find an exercise buddy
  • Plan your workout in advance
  • Do things you like the most
  • Keep bullshit away

If you are feeling really sore then you should use an ice pack for muscle pain. Heat therapy can also be an effective way of cure muscle soreness.

Resting is very important for all fitness enthusiasts. After, doing exercise your muscles get tired and need rest to recover to fuel energy again. On average, two days in a week for rest for recovery.

You can stay motivated to workout by doing these:

  • Keep yourself energetic
  • Warm up your body before getting into a workout
  • Never give up and keep going
  • Keep hydrated while workout
  • Stay focused on your goal
  • Schedule your workout time
  • Challenge yourself

You can measure your fitness progress:

  • Measure your body by using a fitness tracker or App
  • Take workout progress images
  • Analyze yourself in front of the mirror
  • Take measurements
  • Check your stamina, endurance, and strength
  • Challenges your body
  • Count your activity timing

You can do multiple things for your health such as-

  • Consume healthy foods
  • Drink enough water
  • Start practices healthy living
  • Avoid alcohol, tobacco, and cigarette
  • Consume less sugar
  • Get enough sleep
  • Reduce using Mobile Phones
  • Start doing meditation
  • Listen to music
  • Avoid stress
  • Keep a smile on your face

There is numerous healthy diet that helps to achieve fitness goals such as fruits and vegetables, whole grain and dairy products, and water, eggs, and meats.

It totally depends upon you how much effort you do. Results may vary from person to person. it all depends on a person’s body structure and the quality of exercises. Someone gets stronger in just 2-4 weeks.

Generally, it takes 8-12 weeks to strengthen your muscle. It also notices visible results like muscle gain, weight loss, stamina, endurance, and more.

Exercise increases mental health by reducing anxiety, stress, and negative thinking. It also improves cognitive functions such as attention, memory, and processing speed. Exercise enhances your mood and increases your energy level. A good mood is the key to a happy life which is good for your mental peace.

Before starting your workout session or during warm-up you should do stretching if possible to you. Anyway, at least 2-3 times a week is not a bad idea at all. Stretching daily for 5-10 min. can be most effective if it will be done evening. Stretching make your body more flexible to reduce the risk of muscle injury.

There are many types of training you should do to lose weight such as-

  • Resistance Training
  • High-Intensity Interval Training (HIIT)
  • Yoga
  • Pilates
  • Cardio

You should lift weights as per your fitness goals while strength training. Weightlifting varies for men and women. Always, start your strength training with a lightweight or a weight you can lift comfortably. You must be capable do 12-15 reps in a single set with weight and keep following this for 3 sets. When you will do it easily without getting tired then increase your weight gradually.

You can increase lean muscle mass by following these things:


  • Drink enough water
  • Reduce sugar and unhealthy fat consumption
  • Eat 4-5 small meals at the interval of 3 hours
  • Lift weight
  • Intake enough protein
  • Take enough sleep
  • Avoid excess training
  • Rest for 2 days a week

Yes, it is very important to plan your workout in advance which helps in achieving fitness goals.

Yes, variation is much needed to increase overall performance in the gym. By changing the workout you can decrease the risk of muscle injury. Sometimes, doing the same exercise may be boring. So, there must be needed in your workout routine to stay motivated. Changing your workout routine could help in achieving your fitness goals.

Resistance training (Strength training) is the best way to increase muscle strength. Lifting weight makes you stronger.

You need to use a foam roller after your workout which must be on regular basis. using a roller after a workout is the best way to enhance recovery. Use foam roll for each muscle group, you have used during your workout.
There are the following steps to use your foam roller:


  • Locate the tight area of your muscle.
  • Slowly lower the sore area to the center above the roller.
  • Lower your body on the foam roller and hold three for 30-45 seconds.
  • Slowly roll back and forth to stimulate the area.
  • Move slowly along the muscle with the roller continuously.
  • Pause and hold in targeted areas.

There are many exercises that help in building six-pack abs. But, a healthy diet plays a crucial role in that’s why you need a healthy diet which is rich in protein to build and strengthen your core muscles. Here are some of them you can do.

  • Crunch
  • Plank
  • Side plank dips
  • Russian twists
  • Oblique crunch
  • V-Ups
  • Hanging Leg Raise
  • Cable Crunch
  • Sit-Ups