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December 21, 2017

Begin 2018 #NEWYEAR
setting #realistic #goals
and focussing on health and fitness

Hundreds of #fat #diets, #weight-#loss programs and outright testimonials promise quick and easy weight loss. From drinking honey dipped warm water to celebrity diets, you might want to plan 2018 as your ‘Weight Loss Year’.
However, your weight is a balancing act, and calories are part of that equation. Weight loss comes down to #burning more #calories that you take in. You can do that by reducing extra calories from foods and increasing calories burned through #physical activity. Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them.

Consider these points to make your weight loss plan a success.

Set realistic goals

It's best to aim for losing 0.5 to 1 kilogram a week. Don’t aim to lose 5-10 kg in one month and don’t let such ads lure you to unhealthy eating practices.
When you're setting goals, think about both process and outcome goals. ‘#Exercise regularly’ is an example of a process goal, while ‘#Lose 15 kg’ is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals, because changing your habits is a key to weight loss. Your goals should be #SMART: specific, measurable, attainable, relevant and time-limited.
An example is aiming to walk for 30 minutes a day, five days a week, and recording your results.

Enjoy #healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
In particular, get your weight loss started by
* Eating a healthy #breakfast every day
* Four servings of #vegetables as salads, sautéed vegetables and boiled vegetables.
* Three servings of #fruits daily. Include a fruit with every meal (breakfast, lunch, dinner) and as snacks. Prefer whole fruits to fruit juices.
* Use healthy #fats, such as olive oil and vegetable oils. Limit oils to 3-4 tsp per day (1/2 L per month)
* #Cut back on sugar (2-3 tsp per day),
* Choose low-fat dairy products - prefer skimmed or double toned milk, low fat paneer, low fat yoghurt.

#Get #active, #stay active

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits, including strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss.
How many calories you burn depends on the frequency, duration and intensity of your activities.
One of the best ways to lose body fat is through steady functional exercise such as #CROSSFIT (running, jumping, circuit training, HIIT, weight training) workouts. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day.
Make a commitment to stay healthy; not merely lose weight.

Weight loss takes time and effort and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons. It takes a lot of mental and physical energy to change your habits and also form new healthier habits. But whatever you do for weight loss should be to promote your overall health. These habits should become your way of life.

Stay Fit,


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#MYTH: ‘If I exercise, I can eat what I want’

#TRUTH: Weight loss is 80 per cent diet, 20 per cent exercise.

‘The reality is that you can’t out-train a bad #diet,

‘Weight loss starts and ends in the #kitchen. Working out is the easy part – it’s the other hours of the day that you have to learn to be disciplined about what you put in your mouth.

Exercise makes you lose weight quicker and ensures you can sustain your #Weightloss, #Toning, #Inchloss, #BodySculpting but you’ll never drop the #pounds on a #junkfood diet, no matter how much you train.’

‘#Toloseweight, you have to plan to create a #calorific #deficit,’

WHAT YOU SHOULD DO: ‘Before eating something, imagine having it naked in front of a mirror,’. Suddenly that #cupcake doesn’t seem too attractive. If you are craving a treat, don’t deprive yourself, but just have a small amount. ‘Three bites satisfies a craving – any more than that is gluttony,’.

Stay Fit,
Ravi's Crossfit
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Hi all,

FORD presents
Fitness Fiesta 2017
Co-sponsor by REEBOK

We are having less than 3weeks

Grab ur tickets as early as possible n get ready to rock the DJ evening.

We invite each and everyone to bring ur friends and family members to make it a massive one.

No of instructors 21
11 BBZ instructors and remaining from Bangalore, Chennai, Hyderabad and Mumbai.

For tickets
Contact @9942601333

Ravishankar & Team BBZ

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Task Completion of
300-pushups and 300-Squats but late updation

Contact @9942601333

#Best #Fitness #Crossfit #Weightloss #Inchloss #Fatloss

Stay Fit,
#Crossfit #Ravi'sCrossfit #Ravishankar
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