Alex Kelzai

Former Expert for Health, Fitness & Bodybuilding Training

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Last Activity : 14:52:37 | September 26 , 2017
Member Since : August 30 , 2017

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Health Is Wealth

Full Name
: Alex Kelzai
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: alex   kelzai
Job title
: Former Expert for Health, Fitness & Bodybuilding Training
: Gurgaon
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Full body workout

If you discover it too difficult to adhere to a specific workout routine, why not attempt a full-body workout plan?   a full body workout routine influences you to do one exercise for each body part for certain time rather than a specific number of sets and reps—as it might help you to remember doing rest-stops. you'll essentially do the greatest number of reps as you can in five minutes, resting when you have to. a few people simply aren't ready to do 15 straight sets in a half-hour, because they have a routine to rest for a long hours . this "pick your-choice" technique expects you to prepare each body part in five-minute augmentations so you can't forget about time. like anything in life, you escape your exercises what you put in. the full-body workout can enable you to advance but it is difficult to fit into your calendar. 

Sep 21,2017 0
Free body workout plan

As we all know that there is nothing free in this world but if a person wants a free workout plan that he/she have to pay through hard work and dedication. some people also customise their workout plan in order to attain a physique they want. some of the customised plans are free but many of the customised plans are paid in most of the gyms. so basically paid workout is not for a beginner. a beginner can always start with a free workout plan which mostly includes basic exercises which are suitable for a beginner. it's not always that you have to get a paid workout plans for making a good physique, as you can always make a good body by following plan which can be free but you have to follow it properly and have to keep calm for the results and your dedication and hard work will get you, your reward. following a good workout plan is one hell of a job but if you are following your workout plan by heart and doing your exercises properly then almost half of your work is done. you only have to wait for your metabolism do the work for you. for what i feel is nothing is free in this world as for getting something you have to pay something for that. now it can be hard work in this case that you have to pay. a good workout routine is important but following it is more important. let's be realistic, lots of individuals intend to begin a workout routine; however many surrenders. from the peoples that really starts, on;y few of those people stay with their arrangement sufficiently long to really adjust their way of life.  there are two reasons. to begin with, individuals never set themselves up for another workout schedule. what is the objective? to what extent will it take? individuals simply appear at the gymnasium without good workout plan. they make a cursory effort and half a month later surrender since they don't get any results.  second, people generally overestimate their capacities. preparing twice a day sounds superior to once. people need to lift heavier weights, go on long runs, and convey greater power to their exercises. this may sound awesome, yet it's totally farfetched and unsustainable. going from unwinding to doing exceptional exercises is a formula for disaster.  the secret for making a good workout routine is to speak the truth about your present wellness level. ask yourself what are your objectives, to what extent are you willing to work, and what amount of time you can pay for work out? with those contemplations waiting in your psyche, try this two-week practice which i suggest  two-week free workout plan week one  day 1  1. finish five rounds.  2. push-ups -10 reps 3. bodyweight squats -20 reps 4. forward rushes—every leg -5 reps 5. board—side board  and customary board -30 seconds each day 2  1. 8 to 10 minutes of an easy run and dynamic developments: high-knees, butt-kicks, bounding, and reverse run.  2. keep running but not less than 30 minutes. utilize a walk/run technique if necessary. run until the point that you require a break, at that point stroll as required, and rehash for 30 minutes.  3. attempt to build your mileage after some time. try not to push too far, too quick.  4. objective: once you are happy with running for 30 minutes, run a 5km (3.1 miles). on the off chance that a 5km is easy for you, run a 10km (6.2 miles).  5. cool down: do run for 10 minutes.  day 3  1. bodyweight squat -20 reps  2. finish five rounds.  3. leg raise -20 reps  4. board hold -30 seconds  5. parallel thrust -10 reps every leg  6. rest for 30 seconds and begin once more.  day 4  1. finish four rounds.  2. note: do the greatest number of reps as you can in the designated time.  3. push-ups -60 seconds  4. side board—right -30 seconds  5. side board—left -30 seconds  6. decrease push-ups -30 seconds 7. grade push-ups -30 seconds  week two  day 1  1. finish one round.  2. hop squats -50 reps 3. sit-ups -50 reps 4. push-ups -50 reps  5. hop lurches -20 reps every leg  6. rest for 2 minutes and after that entire two rounds of the following circuit.  7. russian turn -30 seconds  8. mountain climbers -30 seconds  9. rest for 30 seconds and begin once more.  day 2  1. 8 to 10 minutes of running and dynamic developments: high-knees, butt-kicks, bounding, and reverse run.  2. do a 400-meter run 4 to 8 times at most extreme exertion.  3. rest for the measure of the time it takes you to finish a 400-meter run.  4. chill off: do a quick run for 10 minutes and after that extend.  day 3  note: complete this circuit whatever number circumstances as could be allowed in 15 minutes.  1. box hops -5 reps 2. burpees -10 reps  3. sit-ups -15 reps  4. bodyweight squats -20 reps  day 4  1. finish six rounds.  2. squats -20 reps  3. jump squats -10 reps  4. forward jumps -10 reps every leg  5. jumping jacks -5 reps every leg  6. rest 2 to 3 minutes and begin once more.  7. finish two rounds.  *note: do as many as possible extreme reps in the apportioned time.  *push-ups -60 seconds  *sit-ups -60 seconds the great morning exercise is a compound exercise that connects with various muscle bunches in different ways. this good workout is executed by setting a barbell over the back of shoulders and twisting at the hips until the point that your middle is parallel to the floor while holding the back straight. come back to the beginning position to finish a solitary reiteration. the activity picked up its name on the grounds that the movement takes after the demonstration of bowing in welcome.  target muscles  the muscles principally worked through the great morning workout routines are the hamstrings on the upper back of the legs. the hamstrings are in charge of flexion and turn of the knee and also the expansion of the hips. hamstring quality is essential to various games and exercises since it underpins all developments over the knees.  synergists  a synergist muscle is a muscle that helps another to finish a given development. synergists engaged with the great morning exercise incorporate the glute maximus of the butt and the adductor magnus on the internal thigh. the gluteus maximus is in charge of augmentation, revolution and internal and outward developments of the hips. the adductor magnus is a small muscle that additionally aids all developments of the hips. note: always make sure that if you are opting for a free workout plan and hoping that it would be a one of the great workout routine then you have to make sure that your body and routine connect with that workout plan you are following.

Sep 21,2017 0
Full body gym workout female

Getting to the gym is a major stride for ladies who need to get in a shape. don't stress, you're not the only one who worries about lifting weights, however the upcoming two or three weeks you will feel more confident, and see astonishing outcomes and you will appreciate the procedure. we have set up a full body gym workout plan for females so you can get fit quickly!  weight training and cardio training for women: ladies regularly begin working out to tone their body, which shows the sign of improvement mostly on the butt and they lose their belly fat. but, this weight training for ladies, will put an accentuation on these workout plans yet additionally take a shot at other vital muscle gatherings. keep in mind, each body part has to be worked on if you need to look perfect and receive the full rewards of quality training.  cardio is critical to enhancing oxygen flow to muscles and fat for a slimmer, toned look. for any type of cardio, ensure you start at a slower speed and increase your speed like clockwork until the point that you achieve the maximum exertion level. this is your warm up. to make it less demanding we have to notice the exertion level required on particular days of the exercise schedule:  at a 6/10 exertion level, you have to be breathing consistently, however, you must have the capacity to talk a full sentence with less trouble.  at an 8/10 exertion level, you should be breathing intensely, and just ready to state a couple of short words with some trouble.  make sure to chill off a short time later, diminishing the speed like clockwork until the point when you are adequately chilled off. this female exercise design is made out of 5 days of training:  5 days of weight training  1 day will incorporate hiit (high-intensity interval training)  1 day will incorporate liss (low-intensity steady state cardio)  2 days of rest,  note: if you have joints problem, we profoundly prescribe you to change the hiit to liss.  prepare with moderate and heavy weights to get toned  individuals regularly utilize the word conditioning to state "i need to get muscle, however not that much". they think doing long reps will give them this conditioned body. nonetheless, having a conditioned body really implies that you have solid muscles with a low level of muscle to fat ratio ratios, which gives this toning impact. along these lines, if you need to get that conditioned look you will likewise need to ensure your diet is correct. lifting moderate/heavy weights with a short rest period will enable you to add you more muscles and will enable you to consume more fat.  ladies must aim for 8-12 reps to shape their bodies  in the event that you need to get fit, you should train these muscles adequately. keeping in mind the end goal to do is get fit, you should go for a prescribed rep scope of 8-12 reps.this is the best rep range to give a decent shape to your muscles.  when taking a look at body weight practices that don't require weights, the rep range can be expanded. since you are not constrained by a set measure of weight, you are essentially making an improper effort of the activity (utilizing and unwinding the muscles) which requires less exertion, however, can be extremely successful in fortifying and conditioning the objective muscles.  when warming up, less weight should be utilized. the purpose of a warm up is to get the muscles and joints dynamic and habitual to the movement you'll be doing at a higher weight to lessen the danger of damage.  you should battle to achieve the given rep ranges, in the event that it feels too light or too heavy, change the weight on the reps. make a point to practice each activity with a decent frame and a full scope of movement.  rest time between each set and exercise  with a specific end goal to get toned you should rest amongst sets and activities. the rest span will be 30 seconds - 1 minute amongst sets and 2 - 3 minutes between works out.  ladies' workout routine  this program is a 5-day exercise design. this ladies exercise routine will enable you to get good outcomes, however, don't delay to roll out improvements to it. for instance, in case you're a beginner, you might need to less the quantity of sets to 3.  doing weight training won't make you massive, the good eating routine will!   monday: legs and butt  1) warm up wide stance bodyweight squat: 2 sets x 15-20 reps  2) glute's bridge: 4 sets x 15-20 reps  3) barbell wide-stance squat: 4 sets x 8-12 reps  4) romanian deadlift:- 4 sets x 8-12 reps  5) glute kickback: 4 sets x 15-20 reps (every leg)  tuesday: upper body  1) warm up bench press: 2 sets x 15-20 reps  2) seat press: 4 sets x 8-12 reps  3) (knee) push ups: 4 sets x 8-12 reps  4) lat pulldown: 4 sets x 12-15 reps  5) situated cable row: 4 sets x 12-15 reps  wednesday: core and liss cardio  1) warm up crunches: 2 sets x 10 reps  2) roman chair leg raise: 4 sets x 10-15 reps  3) roman chair oblique leg raise: 4 sets x 10-15 reps (each side)  4) liss cardio - treadmill/bike - 6/10 exertion level: 20-30 minutes  thursday: legs and butt and calves  1) warm up stiff-legged barbell deadlift: 2 sets x 15-20 reps  2) solid legged barbell deadlift: 4 sets x 15-20 reps  3) glute bridge: 4 sets x 15-20 reps  4) turn around lunge: 4 sets x 8-12 reps (every leg)  5) standing calf raise: 4 sets x 12-15 reps  friday: upper body + hiit cardio  1) warm up standing barbell shoulder press: 2 sets x 15-20 reps  2) standing barbell shoulder press: 4 sets x 8-12 reps  3) side lateral raise: 4 sets x 12-15 reps  4) ez barbell bicep curl: 4 sets x 12-15 reps  5) tricep dips: 4 sets x 12-15 reps  6) hiit cardio -treadmill or bike - 8/10 exertion level:10 rounds - 20 seconds of work - 40 seconds of recuperation 

Sep 21,2017 0
Start your workout routines for weight-loss

When you are thinking of shedding kilos, the basic formula is quite simple: eat less and work more! in case you are looking for a great weight loss workout routine for everyday life, there may be n number of workout plans to follow but to start with you can just add up more sweat sessions in your daily workout routine. to perform any successful workout routine, firstly we should start with warm up. warm up an essential part of any exercise. this helps you loosen your muscles, moreover makes them ready to bear the force during muscle training. warm up also increases oxygen and nutrient delivery to muscles and also prepares the nerve-to-muscle pathways.                 

Sep 18,2017 0
Daily gym health workout routine

The gym exercise gives you a right direction to remain fit with an arrangement of different physical activities to construct physical quality, upgrade cardiovascular movement, and increment flexibility. a gym is a place that practices physical exercise with the end goal of physical fitness.

Sep 18,2017 0
Beginner gym workout female

Most of the females in india becomes unfit after their marriage as per the research. it may happen due to the fewer physical activities in routine after their marriages, but this is not the main reason. reason can be any but one can always start doing some cardio workout and also can join a gym. but maintaining a diet is also a major thing. many of the females are becoming fitness freak nowadays and which is good because if people are getting fit, then we can say they are making their immune system strong and by making their immune system strong, we can also say they ```are getting rid of diseases which is a pretty good thing for a person. female think they are weaker but they forget that the strength comes with practice or training with time. there are many young girls which are becoming fitness trainer and a role figure for many females nowadays. but what makes them different from other women is their dedication and motivation they have in them. most of the problems drives away when you have proper dedication for anything. being constant with a gym schedule is most important as you can easily get results if you follow this workout schedule. we as men totally understand that women of our homes work more than the men do, not physically but in many ways. for women, their every day workout is running behind her kids which is quite a big job. but by joining a gym can totally change the way of living and most important in today's world is to remain fit. what women have to do is to just adjust their workout schedule accordingly so that they can get the time of about 60 minutes a day for this workout program. now the big thing that arises is the diet, always remember that diet plays a major role in the world of fitness and contribute about 60% in building you physique and 40% is covered by the exercises you do at the gym or can be anywhere. yoga is the best that female can find if she does not want to lift or workout that hard and want to get fit and stay away from the diseases. yoga also helps people to reduce fat and get fit and also protects a person from many diseases. not only it prevents us from many diseases but it also helps in curing many diseases. yoga is the ancient way of remaining fit hence also many of the yoga poses name are in sanskrit. talking about yoga as an ancient way of getting fit, let me remind you that yoga is a 5000-year-old technique of remaining fit and also preventing and curing many diseases. they also say it is a science of exercise and healing. some of the main asana of yoga are: 1 bandha sarvangasana 2 adho mukha svanasana 3 balasana 4 sukhasana 5 virabhadrasana 6 virabhadrasana ii 7 trikonasana 8 chaturanga 9 utkatasana 10 vrksasana 11 navasana 12 bakasana 13 pincha mayurasana 14 natarajasana 15 savasana provided below is a workout plan which i suggest to girls to follow if they have just begun. day 1  1 :leg press: 1 set, 10 reps ( rest for 60 sec 2: barbell bench press - medium grip: 1 set, 10 reps ( rest for 60 sec 3: seated cable row : 2 sets, 10 reps (rest for 60 sec 4: wide-grip lat pulldown: 2 sets, 10 reps ( rest for 60 sec) 5: barbell shoulder press: 2 sets, 10 reps (rest for 60 sec) 6: stand calf raise: 2 sets, 10 reps (rest for 60 sec) 7: ab crunch machine: 2 sets, 10 reps (rest for 60 sec) day 2 1: leg extensions: 2 sets, 15 reps (rest for 60 sec) 2: seated leg curl: 2 sets, 15 reps (rest for 60 sec) 3: seated cable rows: 2 sets, 15 reps (rest for 45 sec) 4: wide-grip lat pulldown: 2 sets, 15 reps (rest for 45 sec) 5: pullups: machine assisted: 2 sets, 15 reps (rest for 45 sec) 6: dumbbell bicep curl: 2 sets, 15 reps (rest for 45 sec) 7: triceps pushdown: 2 sets, 15 reps (rest for 45 sec) day 3 1: leg press: 2 sets, 10 reps (rest for 60 sec) 2: barbell bench press - medium grip: 2 sets, 10 reps (rest for 60 sec) 3: seated cable rows: 2 sets, 10 reps (rest for 60 sec) 4: wide-grip lat pulldown: 2 sets, 10 reps (rest for 60 sec) 5: barbell shoulder press: 2 sets, 10 reps (rest for 60 sec) 6: decline crunch: 2 sets, 10 reps (rest for 60 sec) things which a person should know if he/she is going to gym for the first time.   1. do not lift heavy on the first day. 2. for every exercise please do consult your gym trainer. 3. do not go to gym empty stomach. always take a meal 2 hours before going to the gym. 4. do not go to the gym if you have some severe health related issue. first, consult your doctor. 5. always drink water or glucose during the time of your workout program and also after.

Sep 18,2017 0
Five days best workout routine

You regularly hear about the importance of 3-5 days of each week in the gym will enable you to accomplish any of your objectives. all things considered, with time in your hands and targets to achieve it's the ideal benefits for a 5-day split.

Sep 16,2017 0
6 days best workout routine to get big and ripped body

The fundamental question related to big and ripped bodybuilding  for best gym workout routines are : 1. lower reps are for getting big and higher reps are for getting ripped. isn't that so? the general thought appears to be simple. however, how might one consolidate the two ideas together? 2. what is the best exercise or workout to get enormous and ripped body in the required mean time? be particularly precise. list down workouts, sets, reps, and much more. 3. who might you prescribe this exercise to? clarify. 4.are these exercises as compelling as body building and after that cutting? 5. what different elements should be kept in mind for better goals to accomplish the ripped body? as opposed to mainstream thinking, getting big and ripped body don't need to be fundamentally unrelated. let's be honest - nobody needs to be in a consistent cycle of masses and cuts, particularly on the off chance that you need to have a dynamic social life. it's truly not important to include pounds of unwanted fat just to slim down strongly in the quest for a perfect bodybuilding.

Sep 16,2017 0
Women body toning workout

A toned body is what every woman desires. a toned body has many benefits other than good looks and increasing your strength for day to day works. body toning,  stability, and strength can be achieved by doing toning exercises for three to four times a week. here are some of the exercises that can tone your body :

Sep 16,2017 0
Strength training workouts at home

Nowadays, the new generation thinks that strength training or body building could only be done at the gym, with expensive equipments. that's not true, strenght training is being done for a lot of decades or even centuries in the past. at that time there were very little or no gyms to go to and build muscles and do strength training exercises. although there is no doubt that machines that are used in the gym have a quick effect and they have the ability to target specific muscles, when it comes to strength, gym is not important we can use our own body weight to achieve the strength training goal and also some set of dumbells could be kept at first we need to understand how our body strength is trained or increased.     whenever our body is challenged or when we try to push the limits of our body, strenght training is done. our body strength have no limits to be reached, we just have to constantly train our body and new goals will be achieved after a couple of months. though our body strength changes very slowly, there is no specific need to go to the gym for this purpose. there are numerous of workout tips that should be kept in mind, could be done at home for strength training:  push-ups

Sep 16,2017 0
Build body without gym

Everybody thinks we require a costly physical fitness center membership or proper hardware to gain muscle and exercise efficiently, however, the effects are conceivable just by making use of our own particular body weight. remembering that, here are six activities that helps in muscle gain and be noticed good right away. 1. running or walking

Sep 16,2017 0
Cardio health:what does it mean?

Cardio is the abbreviation of cardiovascular, it is one of the most important forms of physical activity to get involved in if you want to get fit. as per the research was done by many numerous institutions,  it has been found that minimum of 30 minutes of cardiovascular exercise or another form of physical activity is required to be performed every day in a week in order to stay fit. cardio involves many  types of cardio routines which you can follow in your life and keep yourself fit. the cardio in more elaborate form in any activity that can be done to raise your heart beat level and it uses major muscle group like legs, glutes, core, and back for the movement and control. the word cardio in itself defines the reason why it is important for us. by performing cardio we exercise the vital parts of our body, the heart, lungs and our entire body blood circulation.  from the list of the most followed and challenging of the high-impact cardiovascular components, jogging and running attract large numbers of health conscious people. the high-intensity exercises or physical activities involve certain off ground time, meaning that at some point your feet will not be on the ground, such activities include rope jumping, jumping jacks, hands clean push-ups etc. also to mention is zumba, aerobic dance and other new techniques developed by experts for engaging people of all age groups in more interactive and fun manner. these workouts also include advanced weight training which results in endurance building and power build up.  other than the workouts which are high-impact which requires the foot to be off the ground at some point in time, there also exists a low-impact workout which involves one foot at least to always remain on the ground. these exercises are named low-impact but they are not of low intensity. these are weight bearing exercises which are also good cardio routine to follow on daily basis. since they are weight bearing they maintain good bone density and prove to be good cardio exercises. common exercises included in this category are walking, hiking or some basic cardio dance. also, except these high impact and low impact workouts there also exists a no impact workout, which basically involves gravity defying workout routines. these workouts include swimming and cycling as while doing these workouts most of our body weight is handled by either water or by the cycle. these cardio exercises are ideal for those who have some kind of physical ailment which inhibits them from doing many exercises. this type of routine allows them to do the workout while not having to worry about the medical problem.

Sep 16,2017 0
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