Everything Nutrition, Health & Fitness


Relieve Knee Pain: 10 Exercises to Get Rid of Knee Pain

If recently or for as long as we can remember you've been getting some pain around your knees and you'd like to relieve knee pain then you've come to the right place.

...In today's post we'll show you 10 strengthening exercises to relieve knee pain.​

The knee is a very important part of the body and does a very important job when it comes to making us (we) humans mobile, Haboring pain in that part of the body can do severe to your attempts to contribute to the society.

Knees are the most commonly injured joints in the body considering when you move up around especially climb the stairs, the job is pushed to the knee.

Here are some strengthening exercises to relieve knee pain.

relieve knee pain

Exercises to Strengthen Your Knees

Here's a quick summary of the infographic above from Postivehealthwellness.com

The knee strengthening exercises are:​

1. Wall slide: Leaning your back against the wall and leaning 30 degrees, sliding down the wall, the straighten up again, move slowly and smoothly​, using your hands on the wall for balance. Keep knees and legs parallel, and do not allow knees to go out over the toes. Best repeat 5-10 times.

2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower for about one minute. Bend your knee to lower the leg for about halfway to the floor. Hold for 30 seconds. Return to starting position, walk up to 4 reps on each leg.

3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the floor a few inches off the chair while keeping your leg straight. Hold for 5 - 10 seconds. Return to resting position. Repeat 5-10 times. Also work on increasing the time up to 2-3 minutes if possible.

4. Abductor Raise: Lie on your side, Propped on the elbow. The leg on the floor bent, The other straight. Slowly lift the top leg, Hold for 5-10 seconds, then lower (ankle weights will reduce the intensity. Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

abductor raise

5. Hamstring Curl: Stand with the front of your thighs against the surface (a table or a wall). Flex one knee up as far as it's comfortable. Hold for 5-10 seconds then lower slowly. If possible do not touch the floor between repetitions. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

6. Step-Ups: Stand in front of a step, Like a study bench or stairs, About two feet high (or less if necessary) Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance. Pump your arms while doing this exercise. Start with 1 minute slowly building your time, Gets your heart pumping too!

7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, The bend of the knees should be 15 degrees. Start with 10 minutes and slowly increase your time.

stationary bike

8. Quad Clenches: Maintain and straighten the quads without moving the knee. Enable full straightening of the knee. Lying flat on your back or sitting up. Leg and knee straight. Tighten the muscle on the front row of the thigh muscles clench. Hold for 3 seconds.

9. Short Arcs: Strengthen the quads muscles without much knee movement. Lying flat on your back or sitting with your leg horizontal on a flat surface such as a bed. Place a rolled up towel (approx 10 diameter) under the knee: Pull your toes towards you and clench your thighs muscles. Slowly lift your foot off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3-5 seconds and slowly lower.

10. Knee Marching: Increase quads strength without putting weight through the knee joint. Sit in a chair with your feet on the floor. March your legs up and down at a time. Lift your knee and feet up and back down. Repeat for about 1 minute, 2x daily and any time you are sitting for more than 20 minutes to stop your knees from getting stiff.

These 10 exercises should help relieve knee pain as fast as possible. Got any comments, suggestions? Please use the comment form below.

Image: http://ccmhealth.org/knee-arthritis-knee-pain/


Eat Healthy This Week: 7 Clean Eating Food Recipes You’ll Love 😍😍

Welcome to one of the latest healthy food recipes roundups on nutritionrealm Food.

This post features seven amazing healthy food recipes to support your clean eating goals. Earlier on, we published a simple list of clean eating rules to follow in 2017.

From that list, we can only deduce something.

Eating Clean is Actually Good For Your Health…

Today's roundup features a list of seven foods you can make one time of the day, Breakfast, lunch or dinner ideas.. We'll do our best to label them properly.

Lets get started.

1. Nourishing Winter Bowl


Amazing Sunday dinner idea. All the foods that nourishes you... In one plate. Get the full recipe from Theawesomegreen.com 

2. Sweet Potato Waffles


Perfect for Monday breakfasts. Healthy breakfast idea to kickstart your day. Get the full recipe from Runningtothekitchen.com

3. Chia Pudding With Berries


Whoops whoops, Make this one for Tuesday breakfast, Get the full recipe from ehow.com

4. Spicy Quinoa Taco Salad


You'll love this one for Wednesday lunch. Here's the full recipe at Oneingredientchief.com

5. Zucchini Noodles With Creamy Avocado Sauce


Spice up Thursday's dinner w/ this one. Get the full recipe at Dishingupthedirt.com

6. Sweet Potato & Onion Hash With Baked Eggs


Healthy Friday breakfast idea for you. Here's the full recipe at Theironyou.com

7. Roast Salmon And Broccoli With Chile-Caper Vinaigrette

Roast Salmon And Broccoli With Chile-Caper Vinaigrette

You do know that Salmon is an energy boosting food and it supplies a healthy dose of omega 3-fatty acid to the body right? Prepare this for Saturday dinner. Get the full recipe from Bonappetit.com


The Best Nutrition, Health and Fitness Apps For 2017

It's 2017 and nutritionrealm.com is growing.

We have quite a few readership base and out of the many questions we get when the newsletters go out is how can I lose weight, I make use of my mobile phone a lot surely there must be apps to help guide me through with nutrition and all.

Do you recommend any? The one that really comes in a lot goes like this. Alicia, Thanks for the article.

Enjoyed reading it.

I'm looking for something easy to do on my mobile phone when I'm less busy.

workout challenge 2017

You have any idea what the best health and fitness mobile apps are for Android or iPhones?

I really don't mind downloading all you recommend.

That was a recent one I got. Now most people in quest for the​ best nutrition apps for their phones don't exactly put it that way but it's always closely related. I'm happy to announce.

The entire  team has decided to research on that and we've made it ours to find you the best there is.

Today we'll be sharing with you over 17 of the best mobile apps related to nutrition, health and fitness in 2017.

Most are available for Android or IOS, Whichever is... We'll specify to make things easier. Are you ready to see them?

The Top Best Nutrition Apps

1. Rise

With the Rise App ​you get a special nutritionists or better still a coach that monitors your progress and tweaks your diet.

Once Chad from California with the help of the Rise App was able to lose 30 LBs in 9 weeks.If you want to the best diet plan trimmed and outline just for you, Then consider checking out the app.

rise app

It costs about $14.99 per week and is only available on the IOS platform. Comes with tons of freebies and in-app purchases options.

2. SideChef

Trying to come up with an awesome recipe or making one even awesomer? LOL... You're in for a treat with the SideChef App.

Watching YouTube videos and navigating through web pages just to try an awesome recipe out makes everything totally boring, Might even slow you down, get your phone damaged and more.

sidechef app

That's where this app is a lifesaver. Comes with multi functional voice instructions to guide you. With this app it almost feels like you're a human is there to walk you through the new recipe you're trying out.

You can also tell this app to do various things like slow down and repeat if you feel you don't understand a section well. The good news is it's available free on Android and IOS. Grab it now!​

3. Shopwell

There are many calorie-counting apps out there. But the Shopwell app manages to rise above others in the game with the ease and ability to personalize almost anything the app does.

The app is available free on IOS and Android.


Once you have it, You need to input your details like age, height, weight and others, it then takes a look at different foods, scores and analyze them on what it thinks is best for you.

Great app for everyone.

It also recommends some great stuff you can eat for the betterness of your health.​ Brit.co also names it among the apps that makes eating gluten free stuff easy. Check it out.

4. Noom Coach

The noom coach app works similar to the Shopwell app other than the fact that it makes sticking to diet even better and more lively.

This app uses the great feature of spotlights. You know? Green is good and red is bad? With this app your foods are labelled.

noomcoach app

You get a green label on one? You know what it means and otherwise.

App users are called Noomers and there even is a challenge option where you can compete with other noomers. This is all for motivation and determination purposes.​​

This great app is available free on IOS and Android with optional in app purchases.

5. Lifesum

Lifesum is one of the best options for those with sweet tooth. (Junk lovers) Earlier on NR we discussed the immense benefits of eating healthy foods, Did you read it?

Lifesum is an app that will keep you in check always. This helps you get started by picking a diet/weight loss goal which is aligned to the S.M.A.R.T technique. To sum that up? An attainable goal.

lifesum nutrition app

The app then does its work by sending alerts and reminders to do the neccesary things for your goals like time to drink water, don't skip breakfast today and lots more.

App contains visual guides as well. Something you would love. Available free on Android and IOS with in-app purchases options. Enjoy.​

The Top Best Fitness Apps

6. Fitnet

You have a schedule so tight you can't make time out for the gym? Fitnet might be able to help with that as that's what the app was made for.Talk about crazy and gent​le workouts, This app works it out for you.

However you want them, 5 minute or 7 minute super targeted workouts. This is made so as not to waste your time or anything while trying to achieve your fitness goals.

fitnet fitness app

It also has a wierdly cool feature that​ uses your phone selfie feature to record some of the moves as you follow them.

The app is available Free with optional in-app purchases. Download on Android and IOS.​

7. Zombies, Run! Game

In just two weeks after releasing this app it became the top grossing in health and fitness apps on the i-store.

Why? It brings that Zombie sensation and sorta exciting fear to the user.

Imagine you're being chased by a couple of Zombie looking to feed on your flesh and blood, The only thing here is you aren't actually running from them cause they wanna eat you.

zombies run fitness game

You're doing the whole exercise for your own weight loss and fitness goals. Contains missions, collect golds and lots of exciting elements to make running for​ fun for ya.

But we must warn you, You start spending the moment this game starts exciting you just like Candy crush.It's ​available free on IOS and Android platforms.

8. Yoga Wake Up App

Trust me there's no better way to start your day by doing something healthy and great for your body.

When its time to wake up, The app alerts you and prepares a ten minute yoga sequences you should do, What's more?

yoga wake up app

They are always different each time you wake up day to day,Whilst some focus on just meditation​, There are others that helps improve your fitness, body posture and more.

The only thing we don't like about this app is that it's only available on the IOS Platform.

Android users have alternatives and we'll bring it to you here in this article. Click IOS to download free now. In-app purchases options available here too.​​

8. Endomondo

Cardio and other physical activities just got better and more interesting using the Endomondo app.

It's as easy as anything! ​Set up goals for your physical exercises (Running, walking, bike rides even stair climbing) and let your app determine how you'll go about it.

endomondo app

Endomondo often gauge your activities and tells you if you need more of your exercise or right on track.

This very useful is free with optional in-app purchases, Download on IOS or Android now.

9. Daily Yoga

This has to be the one. The perfect alternative to Yoga Wakeup for Android phone users. This particular app is one of the most popular apps teaching yoga with over 50 lessons shot and made available in HD.

Just like yoga wakeup there are area of focuses in these lessons and most of it are related to meditation, poses for better body structure and more.

There are also 500 other videos on detailed yoga poses at your disposal with this app. Available free on IOS and Android with in-app purchases options.​

10. Strong Lifts 5x5

With this app the days of carrying writing materials to the gym to jot down your numerous exercises are typically over. This app helps record everything.

So worry less about those and focus from getting results from your gym workouts. Here's a guide from V​isual.ly to understand how better this works.

The app is available free on IOS and Android with in-app purchases options.

11. Spotify Running

There are big chances that you have the Spotify app installed on your mobile phone at least if not for fitness purposes.

Here's what the Spotify running app does: It measures your pace and selects a song that goes with it, Your heart beats. It's like music that match every steps.

You'll agree with me that playing music during workouts enhance performance and makes it more interesting. Well the Spotify app will make it even more interesting for you.

App's available Free on Android and IOS​ phones.

Other Great Apps For Android & IOS

12. Start

Are you suffering from depression? Or know someone that's suffering from depression? Then the start app might be a great option.

This app hel​ps track progress to things that matter to you. To sum it all up? This app makes getting out of depression easier with it's included depression tests, progress tracking and if your medications are working well or not.

This app also tracks your mood, pill times, side effects and tons more.​Overall this is a great app. It's available on IOS only.​

13. Happify

Happify is a science-based activities and game for stress and anxiety relief app.

How you feel matters. Whether you're feeling sad, anxious and stressed, or you're dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional well being.​

Happif​y works and is available for free on IOS and Android with in-app purchases option.

14. HealthTap

Healthtap is an app like no other. When you're in some kind of mess with health related issues and don't know what do, How does talking to a real person instead of going over to Google sounds? Great yeah?

That's exactly what Healthtap does.​

piyo banner

The app sends your health related questions to doctors who would reply within a few minutes or hours. The app also comes packaged with a huge library healthy living tips and advice.

The app is available free on IOS and android with in-app purchases. You can also opt-in for the prime membership which costs $99 for more care​ and fast answers to your questions.

15. Deep Sleep With Andrew Johnson

Finding it hard to get some sleep? Then you might wanna try out this app.

Comes packaged with Andrew Johnson's melodic voice which will help you find sleep quickly. We've tested this, It works :)​

App costs $2.99, Available on IOS and Android​

16. Talkspace

You know an app that can get you to chat with a professional therapist for a measly $25 per week?

For that amount you have professionals ready to help you at your disposal. Services are available for individuals and couples. Think of it this way. Going to therapy without leaving your house..

Sounds great eh?

This app is available on IOS and Android. Comes with optional in-app purchase options as well.


We've handpicked and recommend these fitness apps for android and IOS users based on multiple tests and reviews we've read online.

If you're looking to get engaged in your free time or make serious progress with your fitness journey, Then this list of apps might be the best way to go.

It's not necessary to install all.​ Just a few you think will work well for you and best describes what exactly you're looking for. And with that we've come to the end of this article.

Hope you've enjoyed every tinnie tiny bit of it, If yes please pass it on to your friends using the share buttons below and do not forget to let us know what you think using the comment form below.

If you think we've left one great app out too, Feel free to tell us in the comment section.


An Easy 2017 Weight Loss Workout Challenge (+ Nutrition Tips)

Nutritionrealm is rolling out a super simple new year weight loss and fitness challenge for those that love taking on challenges and want to stay, remain fit for the rest of the new year.

As mentioned above, This weight loss workout challenge will help you:

  • Lose the holiday weight from all the foods, sweat eats and desserts.
  • Keep you healthy and remain fit.
  • We've also added some simple nutrition tips for the new year 🙂

This workout challenge is similar to our popular seven day workout challenge that's currently doing well, This just isn't as complicated as that one and you can absolutely do and repeat these moves anytime you wish.

​The simple weight loss workout challenge​..

Take on this simple fitness challenge for the new year.

simple fitness workout challenge 2016
  • 50 Jumping Jacks
  • 50 Ab Crunches
  • 10 Push Ups
  • 15 Burpies
  • 30 Squats
  • 25 Tricep Dips
  • 25 Lunges each Side
  • 30 Sec Plank

Repeat these moves three times with 5 minutes rest in between.

Simple nutrition tips for the year...

And because there's nothing compared or (as good) as healthy eating and proper nutrition, you'll find these simple eating nutrition tips useful and really helpful...

simple nutrition tips for the new year 2017
  • Find a friend to get healthy with you. This was discussed in our weight loss tips that actually works.
  • Don't skip breakfast
  • Avoid sugar and refined foods (here's how to curb sinful snacking plus some healthy snacks list!)
  • Eat every 2-3 hours...
  • Pair a carb with a protein
  • Eat lots of green vegetables.
  • Always have a water bottle within reach and drink up, In other words... Try to stay hydrated always!

If you're the one that likes Pinterest as much as we do, we've added those two pinnables beside each simple workout challenge so you can easily Pin for later.

Don't forget to follow us on Pinterest @Nutritionrealm and feel free to write us as regards anything, we reply to all we can within 24 hours 🙂

Have a super 2017 🙂


75 Yummy Clean Eating Snacks Under 100 Calories 2017

If you're looking for the perfect and complete list of clean eating snacks with protein or clean eating snacks to buy, then you've come to the right place to learn more.

In this post you'll discover the best clean eating snacks list that will totally complement your healthy eating goals.

Earlier on one of our previous articles, we discussed how dealing with your sinful snacking can shun weight gain and why you should stack yourself up with some healthy snacks instead.​

The thing is in that post we were unable to supply you with a huge list of clean eating snacks to make...

...That's why we've made this post to show you a list of not just clean eating snacks for weight loss but a healthy and big list of clean eating snacks and desserts under 100 calories.

Most of these guys are also suitable for weight loss. You ready?

Clean Eating Snacks List

  • 1. Apple Slices
  • 2. Veggies and Hummus
  • 3. Cashews
  • 4. Air-Popped Popcorn
  • 5. Bananas
  • 6. Greek youghout with Beries
  • 7. Grapes
  • 8. Homemade Popsicles
  • 9. Pecans
  • 10. Veggies and Guacamole
  • 11. Berries
  • 12. Olives & Pickles
  • 13. Dried Fruit
  • 14. Hard Boiled Eggs
  • 15. Peanuts
  • 16. Avocado with Cottage Cheese
  • 17. Almonds
  • 18. Dark Chocolate
  • 19. Edameme
  • 20. Fresh Fruit Smoothies
  • 21. Grapefruit
  • 22. String Cheese
  • 23. Raisins
  • 24. Bananas with Peanut butter
  • 25. Pistachios

Clean Eating Snacks List

  • 26. Peaches
  • 27. Fresh Fruit Salad
  • 28. Fresh Mango Chunks
  • 29. Fresh Fruit Popsicle
  • 30. Fresh Fruit Skewers
  • 31. Carrot Sticks
  • 32. Mixed Nuts
  • 33. Apricots
  • 34. Mandarin Oranges
  • 35. Sliced Cucumbers
  • 36. Walnuts
  • 37. Watermelon Slices
  • 38. Baked Sweet Potato
  • 39. Apple Chips
  • 40. Fresh Pineapple Chunks
  • 41. Coconut Yogurt with Granola
  • 42. Baked Zuchinni Chips
  • 43. Hazlenuts
  • 44. Cinnamon Popcorn
  • 45. Oatmeal w/ Fresh Fruit
  • 46. Plain Baked Potato
  • 47. Brocolli & Cauliflower Florets
  • 48. Veggie wrap with Salsa
  • 49. Fresh Smoothie
  • 50. Frozen Grapes
clean eating snacks list

Clean Eating Snacks List Contd.

  • 51. Brown Rice
  • 52. Medjool Dates
  • 53. Whole Grain Tortilla with Nut Better
  • 54. Banana Blueberry Bars
  • 55. A Handfull Of Pumpkin Seeds
  • 56. Rolled Turkey Breast
  • 57. Raw Brocolli with Skinny Ranch Deep
  • 58. Southwestern Kale Chips
  • 59. Sliced Veggies with Zuchinni Hummus
  • 60. Peanut Butter Honey Oat Bars
  • 61. Carrots with Avocado Dip
  • 62. Sliced Bell Pepper with Skinny Ranch Deep
  • 63. Sweet Potato Crunchies
  • 64. Sliced Tomato and Feta
  • 65. Chunked Watermelon
  • 66. Celery with Skinny Peanut Butter
  • 67. Steamed Edameme with Seasalt
  • 68. Mung Bean and Kale Soup
  • 69. Skinny Berry Parfait
  • 70. A Cup of Cottage Cheese
  • 71. Romaine Lettuce Wraps
  • 73. Belly Pepper Candy
  • 74. Fruit with Skinny Nutella
  • 75. Marinated Mushrooms

Here's the huge clean eating snacks list you've been waiting for...

Most are under 100 calories and will serve you well in your journey to living a healthier and better life.

Love this list? Give it a share on your favorite social media networks today. We've made a pinterest friendly image you can save for future purposes.

Happy snacking.​


9 Of The Most Enjoyed Healthy Food Recipes in 2016

2016 was an amazing year for everyone especially healthy food recipes seekers, No doubt about that. In the year 2016 alone, Nutritionrealm Food was able to feature over 346 healthy food and dessert recipes from different and exceptional authors worldwide.

And in all sincerity we couldn't have covered that much without the help of web giants like Greatist, Fopsugar Food which gave us more insights as to what to share with you guys.

Incase you missed a couple of them, Here's a short list of the most (heavily) shared recipes we've published.

And many others you'll find in the Food Section.

We found this list of the most popular recipes shared in 2016 from Greatist and ​thought about having it here for you guys to look at as well.

And as usual... They're easy to make​, delicious and above all, Healthy. Lets get started.

1. 20-Minute Teriyaki Chicken and Broccoli

20-Minute Teriyaki Chicken and Broccoli

Get the complete recipe: Tablefortwoblog.com

2. Roasted Lemon Rosemary Chicken With Potatoes

Roasted Lemon Rosemary Chicken With Potatoes

Get the complete recipe: Laughingspatula.com

3. Kale, Berry, and Hemp Power Smoothie

Kale, Berry, and Hemp Power Smoothie

Get the complete recipe: Deliciouslyella.com

4. Thai Peanut Chicken and Ramen Noodle Soup

Thai Peanut Chicken and Ramen Noodle Soup

Get the complete recipe: Thedisasterchef.com

5. Paleo Chocolate Chunk Banana Bread

Paleo Chocolate Chunk Banana Bread

Get the complete recipe: Bakerita.com

6. Avocado and Egg Spaghetti Squash Boats

Avocado and Egg Spaghetti Squash Boats

Get the complete recipe: iFoodreal.com

7. Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Get the complete recipe: Inpursuitofmore.com

8. Whole30 Breakfast Bowl

Whole30 Breakfast Bowl

Get the complete recipe: Bravoforpaleo.com

9. Sunbutter, Banana, and Chia Toast

Sunbutter, Banana, and Chia Toast

Get the complete recipe: Theskinnyfork.com

Make the best of this list of healthy recipes, More to come... Feel free to pin to Pinterest and make sure to follow us @Nutritionrealm.

Bye for now.


Womens Fitness: 7 Tips For Strength Training

There are many right ways of exercising programs for women who are looking for effective losing of fat.

strength training for women

​Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits.

This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Study from fitness.gov suggests that ​Less than 5% of adults participate in 30 minutes of physical activity each day.

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Planning out routines for your fitness program is factually the trickiest of all among anything else.

Australian fitness statistics

However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

PRO TIP: Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety.

Here are some fitness tips to enhance your strength training.

1. Always know that muscle can never be strength trained within a day.

A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and overtraining can take place if exercising is done on consecutive days so you might want to chill a little bit.

2. Instant weight loss in never possible.

For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease.

Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance.

A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target.

You can also consider using machines than simply using weights freely.

4. Every 4-6 weeks changes are required in strength training.

his would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential.

Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

5. Specific objectives are a must so that the strength training programs are created accordingly.

It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective.

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There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles.Keep the right goals to structure the best fitness strength training program.

6. Strength training programs need to be regular and consistent for ensuring successful results.

Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training.

Replacing good habits with bad ones is mandatory.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week.

This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

​A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner.

It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Good luck.