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✨ Created & Loved with Passion by Praveesh Shukla 💪

About FitnessIsGame

FitnessIsGame is a comprehensive platform designed for anyone looking to improve their fitness, reduce body fat, build muscle, or maintain a healthy lifestyle.
Here, you can:👇

  1. This website is helpful for everyone seeking fitness guidance.
  2. Reduce your body fat percentage effectively.
  3. Build and strengthen your muscles naturally.
  4. Create a personalized and balanced diet plan using our Diet Plan section.
  5. Follow various exercises and routines available in the Exercises section.
  6. Check your BMR, BMI, and Body Fat % using our interactive calculators.
  7. Gain valuable biological knowledge to understand nutrition and fitness better.
  8. This website is designed using simple, easy-to-understand English for everyone.
  9. Stay motivated with progress tracking ideas and fitness milestones.
  10. Get practical nutritional tips for maintaining a healthy lifestyle.
  11. Learn how to balance workouts with proper recovery and rest.
  12. Discover safe and effective exercise techniques to avoid injuries.
  13. Find beginner-friendly fitness routines for those just starting out.
  14. Customize workouts according to your strength and stamina level.
  15. Improve mental health and focus with fitness-based lifestyle changes.
  16. Access easy-to-follow diet recommendations for vegetarians and non-vegetarians.
  17. Stay consistent with the help of well-structured fitness guidelines.
  18. Promotes overall wellness including diet, exercise, and daily habits.

Advantages of Fitness

  1. Fitness strengthens your bones, muscles, and joints and reduces the risk of osteoporosis.
  2. It lowers the risk of heart attacks and cardiovascular diseases.
  3. Helps manage your body weight effectively.
  4. Maintains healthy cholesterol levels and blood pressure.
  5. Reduces the risk of type 2 diabetes and certain types of cancers.
  6. Improves balance and reduces the risk of falls and injuries.

Biological Knowledge for Fitness

  1. Our mind depends on healthy fats, the heart relies on carbohydrates, and muscles need protein.
  2. An optimal diet ratio includes 50% carbohydrates, 20-30% fats, and 20-30% protein.
  3. Calories per gram: FAT = 9 kcal, Protein = 4 kcal, Carbohydrates = 4 kcal.
  4. Types of proteins:
    • Lean Protein: Contains all amino acids but minimal carbs or fats (e.g., egg whites).
    • Complete Protein: Contains carbs, fats, and all amino acids (e.g., dal-chawal).
  5. Consume at least 15g of fiber every day.
  6. Body fat represents stored energy, while protein is not stored in the body.
  7. Adjust your daily calorie intake based on your BMR to safely gain or lose weight.
  8. Walking for one minute burns ~6 calories; running for one minute burns ~11 calories.
  9. Example:
    Motlu weighs 100kg. His BMR calculation shows daily calories of 4500. To reduce body fat, he should consume 4000 calories/day to lose ~1 pound per week.
    Patlu weighs 50kg. His daily calories are 2000. To gain weight naturally, his diet should be 2700 calories/day to gain ~1 pound per week.

Tips During Fitness

  1. Always warm up before performing exercises.
  2. Your weight management depends significantly on your diet plan.
  3. 1 pound = 0.45kg ≈ 3500 kcal.
  4. Exercise daily and avoid being lazy.
  5. Include protein in every meal for muscle repair and growth.
  6. Keep track of calories and food intake according to your BMR.
  7. Ensure 6–8 hours of quality sleep each night.
  8. Stay motivated, as it greatly supports your fitness journey.
  9. Reduce or gain approximately 1 pound per week for sustainable results.
  10. Following these steps ensures muscle mass is preserved while improving overall fitness.

At FitnessIsGame, we make fitness simple, interactive, and result-driven. Use our Calculators to know your numbers, follow Diet Plan to meet your goals, and combine these with structured exercises for the best outcomes.