Jumping jacks: jumping is a very good and easy exercise that you can perform even in your office, (when no one watching you) jokes, apart, 25 repeating jumping action not only provides strength to the lower body such as knees, joints but also one tend to simultaneously do breathing exercise.

Crunches: crunches are pretty common exercise these days and especially for body builders. For crunching one do not require any equipment just lay straight on your back, while bending the knees, now outwardly point your one elbow in such a manner that your hands will support your spine. Remember to keep your back straight, after this start raising and lowering your body in similar position. Repeat crunching at least for 15 times and then if you can increase the number of crunches you perform.

Hip Bridges: hip bridges tones the lower back, hamstring and gluteus of the body, for performing this one need to lay down on back, while placing the hand in such a manner that it would make 90degree angle. Now start lifting your body while keeping the back straight. Repeat this action for at least 10 times.

Mountain climbers: mountain climbers is merely a few minutes exercise, for doing this keep you body straight while raising the upper body, run in this position for atleast 15 minutes or more, to tone up triceps, gluteus, quads, hamstrings, deltoid muscle, and calves.

Reverse crunches: this exercise resembles with crunch exercise, to start it lay straight while keeping the hands on side, not bent the knees inwards so that it may look facing your head, lift your hips while keep this position atleast for few second. Repeat this exercise for 10 times, doing so will tone your lower abs and oblique.

Push ups: push ups are as similar as reserve crunches and crunches, repeating push actions ups for 15 times not only tones triceps but also improves pectorals and deltoids.

Squat thrusts: squat thrust is a standing exercise for which you need to stand straight in a crouch position while thrusting the legs outwards, exactly behind the toes, after doing this, jump wherever you are standing and repeat it for another leg. Do this exercise for 5 minutes to tone arms; lower back, chest and legs muscles.

Remember, resting for few minutes between these exercises is very important.

But apart from this, it is even true that the increasing number of health and fitness specialists is constantly spreading awareness in order to remove these myths or misconceptions. And to lead a physically fit and mentally sharp body, acknowledging these myths while removing them from people’s mindset is even very significant.

The first foremost myth, which is co-related with exercising, is that “constant pain is a part of exercise” it is completely untrue, after you are done with the first day exercising routine, next day your body may face pain(as muscles have stretched and force has been exerted on them).

It is not problematic when it lasts for few days, but if it continues for many weeks then, you are on wrong track of exercising. As constant pain merely diminishes a person’s inclination to follow a regular exercising routine. So check if you are facing constant pain, if yes, and then correct your problem with expert’s advice.

The next common myth related to exercise is “doing more reps gives good results rather than performing sets,” again it is not true, perform more reps only provide harmful effects on the muscles. As the muscles faces more force, the pain increases and steady pain can harm the muscles rather making your body fit and fine.

However, instead of doing this and forcing the muscles to do more reps, start involving in sets, doing this will not only balance the whole exercise regime but also slowdowns the steady pain in the muscles which ultimately enhances your entire exercising regime.
The third exercise misconception is that “over emphasizing on particular exercise gives more desirable results”  well it is half true, and half untrue doing a particular exercise at some extent is reliable, but if you would not focus upon different body part than the your fitness regime may remain ineffective. so emphasize on strengthening exercise that would give all over result, rather than causing damage to muscles, ligaments, and tendons.

So let us start with defining the major component of physical fitness, “motor fitness” of the body is very important this means, proper functioning of muscles that derive muscle power, eye-foot coordination, eye-hand coordination, potential of completing a task promptly and so on.

Motor fitness is generally good in athletes, who maintain their motor fitness by following good fitness regime, which ultimately enhances physical potential of the body.

Apart from this, flexibility, cardio respiratory endurance, body composition, muscular endurance, and muscular strength are other significant components of physical fitness that not only improves a person’s physical strength but also keeps a steady progression in Motor fitness.

Flexibility – flexibility of the body promotes effective functioning of joints, muscles in a normal motion so that body would not face any hurdle during its physical functioning.

Cardio respiratory (CR) endurance – it is the capability of breathing in and out, during which important substances such as oxygen enters in our body to make the cells sustainable.

Body composition – a specific physical mass of a person, which is consisting of low or high fats in the total body mass.
Muscular endurance – muscular endurance is the capability of muscles, to execute physical moments with essential force as per required.

Muscular strength – the maximum capability of muscles that exerts force on a particular physical action.

All these above components require to be balanced (through a good fitness regime)so that body can perform physical tasks effectively. However, along with emphasizing on components of fitness, principal of exercise are even significant to bring out desirable results.

Balance is very important because performing fitness components regularly can exhaust different body parts that simultaneously results into non-potential physical strength. Moreover, regularity, progression, and variation in fitness components are also significant to assume good physical regime.

Nevertheless, those who wish to gain the weight on their lean body not always get desirable results because the extra higher metabolism rate tend to result into regular fall in muscle masses. Moreover, improper diet and lack of consistency in the weight gain regime are the other factor that tremendously affects lean body structure. However, the unbalanced metabolism rate can start working in a proper way if one would follow some do’s and don’ts. So read further to know the affective ideas in order to gain weight.

The first thing to follow is a proper diet routine, improper diet or inadequate consumption of nutrients; leads to muscles lose, as the metabolism of the body tends to work very fast. However, if one would pre-occupy a body routine with specific nutritive diet chart, this problem can easily eradicate. Especially, adding nutritive juices, vegetables, fruits are very much beneficial to give mass to lean body. Apart from this, protein is the great source, which helps in making tissues and building muscles of the body, so eating 2-3 eggs a day has best recommended.

Cutting down calories is the rule for fatty people, but lean people can eat as much calories as they can. Nevertheless, always remember, to not to overload yourself with only calories as they can be harmful. Moreover, eating small six meals per day with good calories sources can easily make you to gain weight.

Lastly, exercising is what, that can bring a major change in your lean body structure, especially when a person follow regular exercising regime with appropriate diet. However, do not just rush immediately to look fuller in a night, this will take some time. But the consistency is what one need to follow. Start your day with atleast one hour workout session, focus upon a specific area of your body part and exercise accordingly.  However, Dead lifts, Bench Presses, bar dips, Squats and Barbell rows are best recommended exercises to gain weight.

Early morning walk is extremely beneficial for your fitness, so before going to your office, take a 15 minute walk, it will boost your energy level and keeps you healthier.

Stop sitting for long hours on your office desk’s chair, always try to take 5-6 minutes break and try to walk here and there for a while and stretch your shoulder muscles, in that way our body tends to burn calories and keeps us fresh and active.

Try to stretch your arms, Shoulders and legs a bit after every 30-40 minutes of work because sitting on an office chair for longer period of time can cause you lower back pain problem, so to avoid that try to stretch your body.

Try to walk up and down on your office stairs and avoid using elevators because it will make your legs to work out and stretch a bit. It will keep you fit and also help burning fat and calories.

Many people have a habit of drinking tea or coffee while they are working in their offices, but it will increase their calories level and sometime it causes obesity as well, so in that case try avoiding tea and coffee and instead of that, drink water as much as you can, which keeps your internal digestive system strong and healthier.

You can also try some of the basic Yoga postures at your office desk which keeps you fresh and energized and motivated towards work and also makes your immune system stronger.

The Secret to Six Packs Abs – Do you feel totally flattered on those guys, who often show there six pack abs? and you also want to get the same? Then don’t think, that it is going to becoming a easy affair. No its going to be because for having six pack abs one need to work out a lot, in order to get that very shape and visible abs in your body. However, a regular and hard exercise routine along with low fat diet will surely help you to get that those six packs abs.

The Push Up – Yes, push up is not an unknown term, when it’s come to exercising. By adding push up in your exercise you not only makes Pecs, arms, and shoulders stronger but also give them an accurate shape which actually looks to good. Push up is the most basic exercise that you can perform anywhere even while lifting a heavy book, and to give a specific shape you can do different kind of pushups that many fitness instructors tells during your fitness hours. However, fists pushups are always recommended if you want to target your chest.

The Pull Up – If you want to emphasis more on your shoulder, back and arms then, pulls is right exercise that you should add. Moreover, it has been always recommended to perform pull-ups under some guidance, as it is the most feared kind of exercise because you tend to up hold huge weight against your face, during which any kind of careless can harm you serious injury. However, if you still want to do pull ups for better body structure than start will narrow-grip, and then by the time, you will get to know the tactics behind pull-ups then, start with wider one so that you will play at the safe side.

Set goals – It is important to pre-determine those goals which you want to reach, like having perfect shaped body structure, healthy eating etc. and start with simple steps rather than bringing a sudden change in your life style. Small changes will not be undesirable; moreover, you will actually start liking the changes in your routine. For example instead of going 6 kilometer walk a day, start with 15 minutes walk and then later increase your capacity.

Think variety – Yes, if you do not want to get bored of your fitness regime and extremely want to enjoy what you are doing then, adding variety to your routine is very important. You can go for dancing classes, so in a way you will enjoy your exercising time and will have fun while dancing.

Make physical activity a part of your daily routine – Being physically fit is not at all a dream as unfit people wonders, however, it is only a regular thing that we can perform but today our unhealthy and busy lifestyle does not allow us to do so. But in order to lead a healthy and harmonious life there is a diehard need of being fit. However if you are thinking it is only possible by going regular gym and fitness centre than think again, don’t you think our grandparents use to be physically fit while just doing regular household chores? Yes, even you can be fit and fine by doing the same. So don’t give excuses for not being physically fit and start completing your household chores.

Seek support – Tell your family that you are thinking to bring some changes in your life style pattern and ask them to motivate you. Yes, motivation is the key to perform any task with high energy and if you will do, your exercising routine while enjoying and being so much motivated you will surely see major process in your task, which is leading a healthy body mind and soul.

If you think you can maintain your body by only going to gym that may create a big hole in your pocket then, you are wrong because there are numerous kinds of exercises that you can perform at home and become healthier.

By following simple an easy ways, you can perform all those things that you can do in a high tech gym. For instance, while doing regular brick walk, by climbing stairs instead of taking elevators.

Household chores even are the indirect way of performing your regular exercise, so if you think cleaning your house is a boring job, than think again because by doing this you are not only decreasing your calories but also saving your money, which you suppose to pay off in gym centre.

Dancing, playing and even cycling which you use to do when you were a child, is all what you can do again to not only reduce the amount of your calories but also to save your money. So join your children when they are playing, dancing and even cycling, as you know it can shape up your body without costing you a single penny.

However, even after you want to take exercise seriously and still want to perform it with all those equipments that one may use in a gym centre then, go for modest investment that means try to buy some inexpensive equipment that can reach the height of your budget. For instance, if you want to buy dumbbells, than search that portion of newspaper where you see the ads to buy second hand stuff, which is inexpensive and is a fair deal.

In addition, resisting tubes can also be useful to make your mini gym at home, and are even in the budget. When you pull these weights like tubes, they act like heavy equipment of the gym and helps in shaping and stretching your muscles.

Lastly, cardiovascular exercise are the great source of maintain your fitness regime within the budget. So, regularly jump the rope to make your body fit and fine.

However, many of us have started taking interest in regular healthy fundas that can improve our health status but still many of us our waiting to conclude all those beneficiary factors that can easily make our mind, body and soul a healthy affair.

So if you come under category of those who now eagerly want to act upon their fitness regime but are being confused and thinking from where to start, here are some guidance from them:-

Exercise improves your mood.

One might get confuse with this fact, but this is actually true. Yes, exercise helps your to improve your mood. During exercise our brain tend to stimulate some kind of healing hormones or enzymes that affect your mood and makes it better. And to further prove this fact, a recent survey reveals the fact that every person who follow a regular exercise timetable stays healthier, happier, even have amazing self-confidence and esteem, then those people who do not bother to get some good routine in their day plan and hence suffers from many illness like depression, anxiety and mood swings.

Exercise combats chronic diseases.

It is so obvious fact, that if you are being unhappy then you tend to become more prone to many mental and heart related disease. Moreover, even though many people are aware of it, but still some of them do not want to get rid of their illness and hence suffers from many undesirable heart related diseases.

However, one can eradicate all the heart related problems by performing simple exercise, which helps a lot to improve high-density lipoprotein (HDL) that benefits the cholesterol level while making our heart healthier. In addition, regular exercising along with prescribed medication can also to cure disease like diabetes, osteoporosis and certain types of cancer.

Exercise helps you manage your weight.

Overweight, this is the major problem among most of the population of every state and city. But again, the formula of getting rid of overweight problem is regular exercise. That not only helps you to stay away from many diseases but also gives a nice shape to your body so that you can go back in your younger age.