Aboothahir God's Gift Fitness

14/11/2025

Fitness is not just bodybuilding.
Weight training keeps your muscles strong
and protects you from age-related muscle loss.
Cardio keeps your heart strong
Stretching keeps your flexibile.
Fitness — lift, move, stretch. 🦾❤️‍🔥

15/10/2025

I work out for strength, peace, and confidence — not perfection. 🙌

14/10/2025

Myofascial release with a foam roller is a great way to alleviate muscle tension and improve flexibility. It involves using the foam roller to apply pressure to specific areas of the body, targeting tight or sore muscles and the connective tissue surrounding them (fascia). This can help improve blood flow and range of motion, and reduce muscle soreness and tightness.

13/10/2025

വ്യായാമം എത്ര സമയം ചെയ്യണം?
World Health orgenization (WHO) /AHA( American heart association )/American college of sports medicine (ACSM)..തുടങ്ങിയ guidelines അനുസരിച്ചു നമ്മൾ മുതിർന്നവർ ഏറ്റവും ചുരുങ്ങിയത് ആഴ്ചയിൽ 150 മിനുട്ട് അതായതു ദിവസേന കുറഞ്ഞത് മുപ്പത് മിനുട്ട് നേരവും കുട്ടികൾ ദിവസവും ഒരു മണിക്കൂറും വ്യായാമം ചെയ്യേണ്ടത് അത്യാവശ്യമാണ്.ഈ അത്യാവശ്യം എന്നത് വയറു കുറക്കാൻ അല്ല... Weight loss നു അല്ല. മറിച്ചു മേലനങ്ങാതെ ഇരിക്കുന്ന കാരണത്താൽ sedentary ലൈഫ് എന്ന ആരോഗ്യത്തിന്റ ഏറ്റവും വലിയ റിസ്ക് ഫാക്ടർ ഒഴിവാക്കാൻ വേണ്ടി മാത്രം ആണ്‌. അതായതു നമ്മുടെ ഫിറ്റ്നസ് നിലനിർത്തി ആരോഗ്യം സംരക്ഷിക്കാൻ ആണ്.

ഈ ഏറ്റവും ചുരുങ്ങിയ 150 മിനുട്ടിൽ നമ്മൾ part 1 പോസ്റ്റിൽ പറഞ്ഞ പ്രധാന വ്യായാമ രീതികൾ ആയ ഹൃദയത്തിന്റെ കാർഡിയോ വ്യായമങ്ങൾ, മസിലുകളുടെ സ്‌ട്രെങ്ത് training, മെയ്‌വാഴക്കം കൂട്ടാനുള്ള flexiblity strech എല്ലാം ഉൾപ്പെടുത്തണം.

ഇവ ഓരോന്നും ആഴ്ചയിൽ എത്ര ചെയ്യണം എന്ന് ഫിറ്റ്നസ് guidelines ഉണ്ട്

American college of sports medicine guidelines അനുസരിച്ചു

ആഴ്ചയിൽ 3-5 days വരെ 150-300 മിനുട്ട് ആഴ്ചയിൽ വരാത്തക്ക രീതിയിൽ cardio exercise ചെയ്യണം

ആഴ്ചയിൽ 2-3 ദിവസം ചുരുങ്ങിയത് strength training ( resistance training) /വെയ്റ്റ് ട്രെയിനിങ് അഥവാ ജിം ചെയ്യണം.
പ്രധാന മസിൽ ഗ്രൂപ്പ് കൾ എല്ലാം ആഴ്ചയിൽ ട്രെയിനിങ് കിട്ടുന്ന വിധം ക്രമീകരിക്കുകയും വേണം.

ആഴ്ചയിൽ മൊത്തത്തിൽ 20 minutes കിട്ടുന്ന പോലെ ദിവസവും 5-10 minutes flexiblity stretch ചെയ്യണം.

സാധാരണക്കാർ ആയ ഒരാളുടെ കായിക ക്ഷമത (physical fitness) നിലനിർത്താൻ ആവശ്യമായ ഏറ്റവും ചുരുങ്ങിയത് ഇത്രയും വ്യായാമ രീതികൾ, മേൽ പറഞ്ഞ സമയം എങ്കിലും ചെയ്യണം

12/10/2025

12/10/2025

The pool isn’t just water — it’s therapy, strength, and peace.” 💙

11/10/2025

Full day eating template for fat loss
Include protein in all meals
Have one fruit a day
Include plenty of vegetables
Include healthy fats ( nuts)
Don't cut carbs
Optimum protein

Dm for more details
Aboothahir
ACSM certified personal trainer
Nutritionist

10/10/2025

Resistance Training for Fat Loss

Default (GPT-3.5)



Benefits of resiatance training in fat loss

Resistance training, also known as strength training or weightlifting, can be highly beneficial for fat loss in several ways:

Increased Muscle Mass: Resistance training helps build and maintain lean muscle mass. More muscle means a higher resting metabolic rate, allowing your body to burn more calories throughout the day, even at rest.

Enhanced Caloric Expenditure: The act of lifting weights or performing resistance exercises requires energy, leading to an increased calorie burn during and after the workout, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC).

Fat Oxidation: Resistance training promotes fat oxidation, meaning your body becomes more efficient at using fat as an energy source, aiding in fat loss.

Elevation of Basal Metabolic Rate (BMR): As muscle tissue requires more energy to maintain than fat, resistance training can raise your basal metabolic rate, leading to increased calorie burn over time.

Positive Hormonal Effects: Resistance training stimulates the release of hormones like growth hormone and testosterone, which can support fat loss and muscle growth.

Body Composition Changes: Combining resistance training with a balanced diet can result in positive changes in body composition, reducing body fat percentage while maintaining or increasing lean muscle mass.

It's important to remember that while resistance training is beneficial for fat loss, achieving and maintaining a healthy weight also involves adopting a well-rounded approach that includes a balanced diet and regular cardiovascular exercise. Always consult with a fitness professional or healthcare provider before starting any new exercise regimen.

09/10/2025

Caloric deficit for weight loss
Calculate Total Daily Energy Expenditure (TDEE)
Make a deficit range between 200-400 kcal
Make sure protein between 1.2-1.7 g/ kg body weight
Include at least 40% of carbohydrate
Fat ranges Around 20%
Arrange homely foods accordingly
Do comprehensive Exercise
Lose weight 0.5- 1kg/ week
Eat Tasty, Be active,
DM for more details
DM for online personal training
godsgiftfood

08/10/2025

A calorie deficit diet is a common approach for fat loss. To achieve this, you need to consume fewer calories than your body burns. Here are some general guidelines:

1. Calculate your maintenance calories: Determine how many calories your body needs to maintain its current weight. There are online calculators that can help with this.

2. Create a calorie deficit: To lose weight, aim to consume 500 to 1,000 calories fewer than your maintenance calories per day. This can lead to a safe and sustainable weight loss of about 1-2 pounds per week.

3. Balanced diet: Focus on a balanced diet with a variety of foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. This ensures you get essential nutrients while losing weight.

4. Portion control: Be mindful of portion sizes to avoid overeating, and consider using smaller plates to help with this.

5. Monitor your intake: Keep a food diary or use a calorie-tracking app to track your daily calorie intake.

6. Regular exercise: Combine your calorie deficit diet with regular physical activity to further boost fat loss and improve overall health.

7. Stay hydrated: Drink plenty of water throughout the day to help control hunger and support your metabolism.

8. Seek professional guidance: Consult a healthcare professional or a registered dietitian to create a personalized calorie deficit plan tailored to your specific needs and goals.

Remember that safety and sustainability are key when pursuing fat loss, so it's important to aim for gradual changes and avoid extreme diets. Always prioritize your health and well-being in your weight loss journey.
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07/10/2025

Medicine balls are firm, weighted balls that are available in varying sizes, from 2 to over 110 pounds, and come in several variations including inflatable, rubber, or grip balls. 
Medicine ball exercises are mainly used for power, core strength and other resistance training benefits
Here sharing some lower body workouts with medicine balls.