[BEST] fat loss and muscle gain - onebillionidea

fat loss and muscle gain 

fat loss and muscle gain

Their are some exercises for fat loss and muscle gain

fat loss and muscle gain

Fat loss and muscle gain

1.HIGH KNEE TAPS

Under this, you have to do something that you have to stand and lift your knee up to the waist and tape it, likewise the other knee has to do it fast.

Exercise is a useful exercise for fat loss and muscle gain.

2. RUSSIAN TWIST

While doing this exercise, you have to sit on the ground and raise both your legs and feet from 4 to 5 inches above the earth and put your two hands on top of each other and twist yourself to the right and left side. 

Exercise is a useful exercise for fat loss and muscle gain.

3. LEG RAISSES

To do this exercise, you have to lie straight on the ground and keep both your hands in the side, after that you have to lift the sticks up and then down, similarly you have to do it again and again.

Exercise is a useful exercise for fat loss and muscle gain.

4. HIP RAISSES

While doing this exercise, you have to lie straight and bend your knees, then push your hip towards chest and do it again and again.

Exercise is a useful exercise for fat loss and muscle gain.

5. FLUTTER KICKS

While doing the flutter kick exercise, you have to lie straight on the ground and keep both of your hands in the side. After that you have to lift both your legs in the air a little bit, then lift the right leg up and then the left leg. You have to bring it up after that, you have to do it with full speed so that your abdominals are strong.

Exercise is a useful exercise for fat loss and muscle gain.

6. PLANK KNEE TO ELBOW

This exercise is also a useful exercise for fat loss and muscle gain. To do this exercise, you have to come to the plank position and touch your knees with a Elbow.

7. CHAIR SIT UPS

This exercise is also a useful exercise for fat loss and  muscle gain. While doing this exercise you have to lie down on the ground and bend your knees in the chair position, after that raise both your hands . You have to lift yourself upwards, which will strengthen your core muscles and make your weight loss and muscle strong.

8. SEATED IN & OUT

This exercise is also a useful exercise for fat loss and muscle gain. In order to do exercise exercises you have to get in the position of Russian twist exercise  and after that you have to keep both knees tuck to the chest and then take it out. This process has to be repeated again and again.

9. JUMPING JACKS

This exercise is the most useful exercise for fat loss and muscle gain. You should use this exercise in daily routine. This exercise will give you complete information about exercise at the end of the video.

10. ABS CRUNCHES

To do a useful exercise  for this exercise fat loss and muscle gain. you have to first get it in the situp position, then put both your hands behind your neck and then lift yourself upwards then down. You have to bring it and then lift it up; in this way you have to do it again and again and keep your muscles in mind.

This exercise is not enough for fat loss and Muscle Gain, you must also take Proper Diet for this, this diet is something like this.

DEIT FOR FAT LOSS AND MUSCLE GAIN

While making pack abs you should take a low fat diet.

• Avoid oily and processed food.

Include sprouted grains, bread, milk and oats etc. in breakfast.

Eat a variety of pulses, grains, eggs, fish and chicken etc. for protein-rich food.

Eat some healthy snacks every 2 to 3 hours.

Eat dry fruits, pumpkin seeds, nuts and avocados, along with food.

Do not eat too much at once, eat healthy food 5 to 6 times a day.

Take a healthy homemade protein shake after a workout, such as a banana milkshake, avocado shake, or chocolate milkshake, etc.

Drink maximum liquid and drink plenty of water.

Friends, the above mentioned 10 methods for fat loss and muscle gain, we do not need any special equipment to do them. Along with this, these workouts are also very effective. We just need to do it patiently regularly. These will definitely help in making pack abs.


We hope that all these workouts will be very helpful for you for fat loss and muscle gain. So tell us your thoughts and suggestions, how did you like this information. If you found this article useful, then do share it, thanks!