Things to Consider Before Joining Gym: What Orthopedist Says! Interview with Dr. Vishal Gupta (Consultant Orthopaedic Surgeon)


Gyms were a different scenario a few years back. They were attraction for the youth who were into bodybuilding and aged between 20-35 years. But now, after the evolution of these fancy health clubs, people of different ages have shown interest in joining gyms. People from the age of 20 to as old as 60 years are into fitness. And during such age, that is after 40 years, we start to experience different kinds of pains and stress in our bodies.

Therefore, we should consider a few things before joining gym. Consulting a Doctor is not at all a bad suggestion.
If we are joining gym for the first time, many factors related to our health should be taken in view.
I, along with Dr Vishal Gupta, a well known orthopedist of the town, have tried to answer a few common questions one might put before getting into any gym. As gyms have certified trainers now, Doctors suggest their patients to go for gyming to achieve fitness. Here I have asked Dr Gupta a few common problems my clients face in gym and he have tried his best to help my clients out.

1. Should I stop working out the moment I start feeling knees pain or any kind of pain? And if not, then what kind of exercises should I avoid?

Ans: As quoted by Dr. Gupta, “One should never just stop working out completely one experiences knee pain. However, if there is pain below medial joint line, or if tenderness occurs, then a few exercises could be avoided. Those exercises should be the ones which exerts pressure on such joint line. Such as, squats, lunges should be avoided. Dr. Gupta also said, if you are overweight, you should definitely avoid high impact exercises, which are running, jumping-jacks, stepper and high-knee.

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15 Minutes Weight Loss Workout for Beginners at Home – Day 1 Exercise-at-Home Free Weight Loss Workout Plan for Beginners

There are two types of people :

One’s who love working out and are crazy to go at gyms. And the one’s, who equally love working out but are not able to go gym due to many reasons. Lately, the second category is more common. I myself have been told by clients who like to stay fit and can go for exercises, but aren’t regular at gyms or are not able to go gyms. And the reasons being

  • lack of time
  • do not have facilities of a fancy gym nearby
  • who have problem with the word ‘gym’  itself as they don’t want to be associated with the one’s who go gym.

These clients often ask me if there are any equipment-free exercises which they could perform at home on regular basis and can stay fit. So, I along with Team B2zone, are going to introduce a series of work out which can be performed at home on regular basis. The series consists of a 3 video circuit. All the 3 videos will be comprising of the exercises which you can perform at home without equipments or machines. You can follow a schedule of performing exercises on Day1 (first video), Day2(second video) and Day3(third video). A day’s rest then, that is day 4. And repeat the circuit on Day 5, 6 and 7.

We are done with the first video and it had been uploaded as well. The circuit of the first video is to be followed for 6 weeks and then you can opt for the next video of the series. This workout schedule will help you build strength and stamina and will boost up your endurance. I hope you will follow this regularly. If any questions, leave in the comment section or drop the question on our discuss forum. Team B2Zone will guide you in the best possible ways.


Top 10 Most Energising Songs You Can Play at Gym! The Best Workout Songs and Playlists from B2Zone

When it comes to weight lifting, there has to be some kind of inspiration every time you enter gym. Be it your role model body-builder or some inspiring videos. But sometimes, you need something other than these visual motivating effects. And that’s where music comes in. Music plays a major part during your workout sessions. That moment, when you are working out, and suddenly music goes off! The energy level instantly goes down and the work out becomes much less exciting.Maybe, it depends on your performance,but regardless, listening to music during work out can contribute to motivation,  performance and skill learning in a broad way! For athletes and some people, who run, jog, cycle, lifts weights or exercise otherwise, music is not superfluous- it is essential to peak performance and for a satisfactory workout. There exists plenty of motivating songs which you can play gyms. There not necessarily be that apmtitude and bass but you need those vocal melodies to really get you revved up or charged up. The songs you queue up should not be just fast and hardcore, they should be the one’s who force you to wave up your inner beast and help you boost you energy level. We chose such motivating songs and music for a better workout of our clients. Here, are the top 10 songs/beats which you boost up your energy level all through the work out!

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TOP 5 VEGETARIAN PROTEIN SOURCES Best Vegan and Vegetarian Protein Sources


For a non-vegetarian, consuming protein is an easy task. They do not have search for different options in order to intake protein in their meals. But, for a vegetarian, the intake of protein is less. Although, the sources are in abundance, but their knowledge about such protein sources is less. Protein is the primary necessity of our bodies. Vegetarian protein, also known as plant-based protein is available in variety of foods. And here, I have tabled top 5 such sources, which I even suggest my clients who are on off-meat diets. Also, the standard protein quantity which will guide them is stated further.

#1 SOY:

Soy is derived from soybean, which is one of the best plant-based protein sources. The protein content in soybean is very high as compared to other sources and is known as ‘soy-protein’.  Various soy products such as tofu (paneer made out of soy milk), soy milk, soy flour are all rich protein sources.

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Top 5 Natural Fat Burning Foods Here are best Fat-Burning foods for weight loss

Food and weight loss! Yes, that’s completely right. But, only the right food. Right food which are in abundance of good fat, should be included in our diet to shed off weight. Such good fat helps you build muscles which, in turn, will help you shed off some kgs. While counselling my clients over their diet, I guide them to inculcate a few good fat food. And during that, I observe that their knowledge of such food is very less. So, here I got a list of top 5 food which will help you Shed those extra pounds and will help in building body in right way.

#1: Green tea


Green tea for weight loss has now become a worldwide phenomenon. This is because green tea helps in boosting metabolism while burning fats; and its key antioxidant ‘Catechins’ are said to be mainly responsible for the burning of these fats. Now a days, many celebrities suggest the intake of green tea for weight loss.

#2: Oats


If you’re looking to lose weight, it’s time to skip the sugar-laden cereal, and start enjoying a hot comforting bowl of oats in the morning. It’s backed by science: A small study found that those who ate oats daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It keeps you satisfied: There’s no need to reach for an unhealthy convenience snack in the morning when you’ve got oats on your side; it offers the calories and fibre you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oats at a slower pace, keeping blood sugar levels steady, energy up, and hunger away.

#3 Peanut Butter!

Like Olive oil, Coconut oil and a few nuts, Peanut butter is a good fat provider to your body. It provides you the right amount of fat you need while working out. It helps you build muscles and that is where weight loss occurs. Usually, weight loss requires you to exercise more and eat fewer calories. This creates a calorie deficit that forces your body to burn body weight for energy. In the process of eating less, higher calorie foods are usually avoided. Peanut butter intake will fulfill that requirement of your body. But after all, it’s fat. So taking in tablespoons of it won’t help. It should be taken in right amount and at right time. Also, instead of going for peanut butters available in market, homemade peanut butter can also be consumed. It will be fresh and it will contain the right amount of fats.

#4 Lemons


Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find it more beneficial to drink warm lemon water first thing every morning and suggest my clients the same.

#5 Whey Protein


Regular gym-goers are sure to have noticed muscly guys tossing back a protein shake straight after their workout and it’s true that many bodybuilders use whey protein to assist with building muscle.  But don’t be fooled by this stereotype, whey protein can also be a useful aid in weight-loss for both men and women.Whey protein is basically a convenient alternative to whole foods that can be supplemented in our diets.

But before you stock up and start drinking protein shakes on top of your regular diet, you need learn how it can be used in a weight loss program. For that, You can check our previous blog.

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Aamir’s Transformation for Dangal: What all you can learn from it and get yourself Motivated


Have you ever wondered how these actors put on or shed off weights for their roles in any particular movie? For instance, it was Bhumi Pednekar in ‘Dum Laga Ke Haisha‘ who gained as much as weight for that role.. And had lost kgs after. And the current hot topic is Aamir Khan’s physique for ‘Dangal‘. Talks are, that the actor took steroids dabbed inside the body for achieving such an amazing physique.

Well yes, he did take steroids. Many actors, actresses take it too for any kind of transformations. But why we should loose our minds on this? Its their profession and it varies from movies to movies what their roles demand. As a perfectionist, Aamir must have wanted the perfect physique and that’s why he took steroids. There is a lot to learn from this. For a man aged 51, any kind of transformation isn’t easy. We, common people, think that he is a celebrity. He has facilities, money and what not to achieve what he did. But it’s not that. Anyone can gain that transformation if he wants to and if he is trained in a right way. Even if Aamir took steroids, is not the point, what’s important for many gym goers to learn from that is,

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11 Possible Reasons Why You are not Gaining Muscle Mass: Muscle Building Tips Here are few common mistakes you are making at gym while gaining muscle mass

The main motive for many behind opting for a workout or going to gym is to gain muscle mass. Your workout program play a vital role in building up your muscle mass. But many of us are not able to gain that muscle mass in spite of hard workout sessions. As a gym owner, I have concluded some common wrongs you may have been doing at the gym.

Neglecting Leg Workout

If you think, that just by doing upper body workout or focusing on arms only and neglecting leg workout will help you build your arms-muscles, is not right. Leg-muscles are part of big muscles of body working on these big muscles will in turn help you boost up testosterone level and this will help in overall muscle gain, even the arms muscles. So, neglecting leg workout is a possible for no muscle gain.

Using Smith Machines:

If you want to gain muscles and are stuck to smith machines, its not good choice. Because both of these do not go hand in hand. Smith machines being used for shoulder press, dead lifts , bench press or mainly for squats, will not help you in a long way. Stop using Smith Machines, NOW!

  • SQUATS – The isolation on the legs take the core out of the entire exercise which is essential to eliminating stress on the user’s knees. By focusing sole attention on the legs it puts too much pressure on the joints. In a freestanding squat the user’s core and lower back helps to eliminate this kind of pressure. The great thing about the smith machines are that they help with form and are great for beginners, but ultimately the price paid once you increase the weight and make steady progression just isn’t worth it. Once you learn the form it’s best to do the old fashioned freestanding squats and lift on a normal bench. Your body will thank you later.
  • BENCH PRESS – In order to reap the benefits of benching you’ll need to engage multiple muscle groups and use your entire body’s strength something the smith bench doesn’t offer. Old fashioned benching works best for overall results.

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How to Reduce Fat From Face How to Get Rid of Facial Fat & Get a Toned and Slim Face

how to reduce fat from face

A person’s face is something he is born with. your face is where your emotions are shown. one’s face reflects one’s personality. however, types of faces vary from person to person. some people have slim face while some are born with chubby cheeks. Chubby  cheeks  are  attractive only when  you  were  a baby. As  you  grow  up, you  desire  for a sleek , toned face muscles  and  bloat free face . A toned  face is not only  looks good on the outside  but that’s make you much more sexy & attractive, that  is pretty enough to boost your  confidence on  the  inside!

There could be many reasons behind facial fat but the common ones are – dehydration, excess fat, carbs, sugar, salt and alcohol.

It is said , when it comes to weight reduction, face is the first to shed off. And while weight gain, face is the first to puff up. But constant facial exercises can help you maintain that toned face which you have earned out of hard work!

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How to Prepare Yourself for Marathon?


“First marathon in Bhilwara”

CONGRATULATIONS on your decision to run the most exciting run first time ever in Bhilwara.

That feeling of being part of something different, stronger,  brave and adventurous The Marathon!  can give YOU additional energy, makes a better version of you. I hope you can apply this feeling of excitement to your marathon preparation and celebrate each kilometer.

Each run for the cause is Making the breathtaking and sometimes overwhelming decision to run those 5kms can not only be quite uplifting but it can give you the much-needed energy to start your training. I wish so much that this guideline will help you & your Run will be successful, fulfilling and most of all joyful for you.

It doesn’t matter whether this is your first time preparing for a Long Run or one of many. A good overall approach to your physical and mental training is very important. it can help you be at your best on marathon day.

You might have just started to outline a new schedule for training, with a few tune-up races and all the elements necessary for your upcoming marathon. No matter what race you are focusing on, it will be helpful to embrace, that while there are basic rules for training, it is essential and beneficial to experience joy while running, and celebrate one workout after another. Each run will bring you closer to your goal, and you will experience the satisfaction of knowing you are making progress and that, in itself, can give you new energy.

1. Know your body


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45 Best CrossFit & Functional Exercises with Tyre – Part-2

After getting great response of 45 best crossfit and functional exercises with tyre part-1 this is part-2 with more amazing workouts. Clients want something new and interesting after published part- 1. If you missed part-1 watch it here

Now it’s time to do more advanced abs and legs exercise with tyre (Like – Bumpers, oblique crunch, walking lunges, hip thruster etc)

These next level exercises will give you more strength & endurance. So watch it and if you like it , don’t forget to share.

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