Pain & Gain Workout Solution

Looking forward to movies to get moving and work towards your health & fitness goals?
Then you should consider watching the movies listed in here. 😉👍

Top Fitness Movies That Are Certain to Increase Your Motivation to Train There’s nothing quite like watching a good movie that features fitness as an important element within the story to inspire you to put on your workout gear and start sweating. So, if you could use a little extra motivation to move, be sure to add these 14 titles to your watchlist.

5 Nutrition Changes Clients Need to Make to Lose Weight and Keep It Off When it comes to helping clients lose weight, we need to turn to the evidence and learn what science suggests is the most effective and, importantly, safe way to help people achieve and maintain a healthy weight. Here are five nutrition practices that are likely to help guide people toward a healthy…

May this New Year bring many opportunities your way, to explore every joy of life and may your resolutions for the days ahead stay firm, turning all your dreams into reality and all your efforts into great achievements. Wishing you and your family the best of the world this Chinese New Year. Have a blissful celebration ahead everyone.

Greetings everyone.
You know what day it is. It's Tuesday people.
You know what that means.
Yeah, it's time to share an awesome transformation result that our client have achieved recently.
Pain & Gain Workout Solution would like congratulate 1 of our client's fitness progress

Name : Chetna Chhabra
Age : 21 years old
Goal : Lose weight & practice a healthy lifestyle
Weight lost : 5kg
Training Days/Week : 2-3 days
Time taken : 5 months
Type of Training : Park Workout (Body-weight exercises, TRX Suspension Training, Dumbbell exercises)

***(And this results have been achieved without any supplementation. A well planned diet & consistency of their trainings has been the key for this awesome result)***

She's been exercising for some years now with the hope of losing some pounds & to keep herself as healthy as possible. But none of her activities seems to reap the result that she's been wanting for. Her weight has been a major concern all this while as she couldn't fit into her favourite clothings. Her self-confidence been affected badly with the amount of negative feedbacks that she been receiving from the people around. With that, she has lost the motivation to keep herself going. After some time, she got to know about us & decided to sign up for our training. With all the effort & hard work that she has put in, she has lost a good amount of weight which has made her to drop couple of jeans sizes and fit into her favourite clothings. And that has given a boost to her confidence level to wear whatever she wants now.

None of her progress has been achieved overnight. Like the rest of our clients, Chetna too had her fair share of good & bad time down the road. After all it's about embracing both good & bad of our lives that lead us to the things that we want so badly. And it's been proven in her case too. Throughout her journey, she had been troubled by some busy study schedules as she's still in her college days & at times she falls sick too often as off to her weak immune system. But all that setbacks did a little to put her off from the grind. She showed true determination & dedication to achieve the result that she's looking for. This result which she has achieved wouldn't have been possible without her positive & never giving up attitude. We're more than happy to be a part of her transformation & would love to continue giving her the best to keep herself going.

Well done Chetna. We're are here to give you the best & help you to keep going till the end. Keep up the good work & never give up. 😉👍

You too wanting to make those necessary changes to Your body & live a healthy life ?

Come & sign up with us.
We will get your doubts & questions answered to get you started with your very own fitness journey.
Achieve your health & fitness goals in a realistic time and share your glorious transformation with the rest of the world.

It's a 'Lifestyle'. Train like there's no 'Finish Line'.

Will this be you?

Hi there people.
How are you guys doing today??
Starting your brand new year with a positive energy,aren't you??
Way to go everyone. 😉👊

Guess what, we have a good news for you people out there who are planning to get started with a healthy lifestyle in this brand new year.
Pain & Gain Workout Solution will be giving out some awesome promotions on personal training packages this New Year. Getting in shape & keeping yourself healthy would be 1 of those things that you've listed down as a part of your goals to achieve this year. If that's what you're looking forward to, take up the chance to hire our awesome trainers & see you ticking off your health & fitness resolution box.

We will clear all your doubts & get all your questions answered to get you started with your very own fitness journey.
Achieve your health & fitness goals in a realistic time and share your glorious transformation with the rest of the world.
Reach us through our mail ([email protected]) or inbox us to check out those awesome promotions that awaits you.
Get yourself started with us & watch you making wonders with your body.

(Promotion ends on the 31/01/2015)
Grab your chance before the promotion ends.

*Terms & Conditions apply.

Good day ahead everyone. 😉👍

This is the new year the new you. You can pass through another year, coasting on cruise control or you can step out of your comfort zone, trying things you have never done before & make 2016 as the year that you elevate from where you are & soar high. Make it happen!!!

Happy New Year people. We wish you guys a prosperous year ahead. 😉👍

*** Six Things People Get All Wrong About Abs ***

(The most common myths on carving out a six-pack. - By Michael Schletter, C.P.T.)


There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

1. The more crunches, the better

It doesn’t matter how many crunches you do. Seeing abs is all about body fat, and you need to have 10% or less to see the six-pack. Replace the six-pack in your fridge with green, leafy veggies to start seeing the six-pack on your midsection.


2. You need to train abs every day to see improvement

Just like doing endless crunches, training abs every day won’t reduce the amount of body fat you carry. You'll eventually reach an overtrained state, which can keep you out of the gym for a while, therefore slowing your progress even more.


3. You can specifically target the lower abs

Just like in all other exercises, the lower abs work in conjunction with other muscles. Despite being innervated with several different nerves, there's no way to really isolate any portion of the abs. Certain moves—such as hanging knee raises—hit the lower abs harder, but they also hit the whole midsection.


4. You don't need weight to train abs

As is the case with all muscles, there needs to be some kind of stimulus in order for the abs to grow, and without size, the abs will not be visible anyway. Moves like weighted situps and resisted leg raises will build the abs better than any unweighted version of the crunch.


5. The only way to train abs is with spinal flexion/bending forward

The best ab exercises out there don't involve a crunching motion at all. Moves such as the overhead press, squat, deadlift, and pull-up hit the abs harder than anything that involves spinal flexion. Plus, spinal flexion puts the back in a terrible position that can lead to serious injury. Swap the crunches for more overhead presses and watch heads turn this summer.


6. Cutting water weight will help abs show

The body is smarter than you think it is. It removes water from skeletal muscles (the ones people can see) before anything else, because water is vital to several bodily processes that are much more important than flexing your abs. That means the water from your muscles will go toward things like the creation of new blood cells and your brain telling your heart to beat.

Six Things People Get All Wrong About Abs The most common myths on carving out a six-pack.

*** More Evidence High-Fiber, Mediterranean Diet Is Good for You ***


TUESDAY, Sept. 29, 2015 (HealthDay News) -- Numerous studies have extolled the health benefits of the Mediterranean diet. Now, research suggests the regimen may also boost levels of beneficial fatty acids.

These so-called "short chain fatty acids" are produced by bacteria in the intestine during fermentation of insoluble fiber from fruits, vegetables and legumes. The fatty acids are believed to provide a number of health benefits, including a lower risk of diabetes, heart diseaseand inflammatory diseases, an Italian team reports in the Sept. 29 issue of the journal Gut.

"We provide here tangible evidence of the impact of a healthy diet and a Mediterranean dietary pattern," wrote the team led by Danilo Ercolini, a professor of microbiology at the University of Naples in Italy.

The study of 153 Italian adults found higher levels of short chain fatty acids in vegans, vegetarians and those who closely followed aMediterranean diet. The diet includes large amounts of fruits, vegetables, legumes, nuts and cereals; moderately high amounts of fish; low levels of saturated fat, red meat and diary products; and some alcohol.

Levels of short chain fatty acids can naturally vary with age and gender, but these findings suggest that eating a high-fiber diet does appear to boost their levels, Ercolini's team said.

"Multiple studies have shown the benefits of the Mediterranean diet," noted one U.S. expert, cardiologist Dr. Suzanne Steinbaum.

The new research "shows that the benefits may occur through the GI (gastrointestinal) tract and the metabolites that are released during the digestive process," she said.

The study also showed that vegans or vegetarians had relatively low levels of a compound called trimethylamine oxide (TMAO), which has been linked to heart disease. Among non-vegetarians, people who adhered to the Mediterranean diet also had relatively low TMAO levels, the researchers said.

Another nutrition expert agreed that high-fibervegetarian or Mediterranean diets offer real health benefits.

"The take-away message from this study is to head to your local farmers market, let the produce fill your plate and only use animal-based proteins as condiments," said Nancy Copperman, director of public health initiatives at North Shore-LIJ Health System in Great Neck, N.Y.

-- Robert Preidt

More Evidence High-Fiber, Mediterranean Diet Is Good for You - MedicineNet Numerous studies have extolled the health benefits of the Mediterranean diet. Now, research suggests the regimen may also boost levels of beneficial fatty acids.

*** VITAMINS AND MINERALS ***

--- About Vitamins and Minerals ---

We have all heard of the term "vitamins and minerals" and it is used quite frequently to provide a general description of the substances that our bodies need to function properly. Although most children will receive these in a multivitamins form, the majority of adults are lacking and this can have grave effects on our health over time. Indeed, is has become clear that it would be impossible to survive without these vital compounds. Furthermore, it is an unfortunate fact that due to the overabundance of processed foods, many of these nutrients are lacking in modern diets. If this is combined with a sedentary lifestyle and high levels of stress, the end result could be a host of ailments and illnesses. So, it is important to examine the vital role that vitamins and minerals will play in our daily lives and why supplementation is the answer for many who do not receive appropriate amounts.

1) Why Are Vitamins and Minerals Important?

One of the first things that should be understood is the fact that the nutrients within the foods we eat are the very real foundations for life as we know it. Our bodies need substantial amounts of vitamins and minerals to perform numerous activities. These can include regulating body temperature, maintaining a healthy heart, fighting illness, preventing disease, helping cells repair and removing systemic toxins. Without even one of these critical substances, long-term health effects are nearly impossible to avoid. In a broader sense, these nutrients are needed to provide our bodies with a metabolic balance. Although individuals are healthier and living longer in these modern times, there are many who are not eating enough organic foods and fresh fruits and vegetables. This has greatly contributed to the growing obesity epidemic and the increased incidences of heart rates and cancers. So, it becomes clear that vitamins and minerals are absolutely essential for a healthy existence.

2) What Types of Foods are Highest in Vitamins and Minerals?

While many will choose to purchase high-quality supplements through suppliers such as Life Extension Europe , there are others who will endeavour to obtain the correct amount of vitamins and minerals through the food that they consume. It should be obvious that all processed foods will contain less of these nutrients, for modern processes actually remove such compounds as they are cooked and packaged. All types of fast food contain little (if any) nutritional value and should absolutely be avoided. Organic foods such as fruits and vegetables will naturally contain the highest levels of vitamins and minerals. Two to three servings per day will normally provide sufficient amounts for a healthy individual. Also, there may be times when one wishes to focus on a certain vitamin or compound. For instance, blueberries are one of the best foods if one needs antioxidants in a diet. Oranges are great sources of vitamin C and bananas supply ample levels of potassium. Finding which foods contain a specific nutrient can be difficult, so many will choose to employ the services of a dietician or perform a vast amount of online research before beginning any such diet.

3) Are Supplements That Contain Vitamins and Minerals Worthwhile?

As many of us will not receive enough vitamins and minerals in our diets, multi vitamin supplements have become a popular choice. These will contain massive amounts of these compounds that may be lacking otherwise. While these supplements are indeed popular, it should always be remembered that not all multivitamins will offer the same amounts. It is for this reason that one should always speak to a dietician or specialist. These professionals are likely able to recommend which brand is the best and which supplements will prove specifically beneficial depending on one's lifestyle and unique needs.


(Sources are from https://www.lifeextensioneurope.com/content/vitamins3/vitamins-and-minerals)

Vitamins and Minerals | Life Extension Europe An article that examines the role that vitamins and minerals play in healthy individuals and why supplements are important.

DrugFacts: Anabolic Steroids

“Anabolic steroids” is the familiar name for synthetic variants of the male s*x hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids (abbreviated AAS)—“anabolic” referring to muscle-building and “androgenic” referring to increased male s*xual characteristics.

Anabolic steroids can be legally prescribed to treat conditions resulting from steroid hormone deficiency, such as delayed puberty, as well as diseases that result in loss of lean muscle mass, such as cancer and AIDS. But some athletes, bodybuilders, and others abuse these drugs in an attempt to enhance performance and/or improve their physical appearance.

How Are Anabolic Steroids Abused?

Anabolic steroids are usually either taken orally or injected into the muscles, although some are applied to the skin as a cream or gel. Doses taken by abusers may be 10 to 100 times higher than doses prescribed to treat medical conditions.

Steroids are typically taken intermittently rather than continuously, both to avert unwanted side effects and to give the body’s hormonal system a periodic chance to recuperate. Continuous use of steroids can decrease the body’s responsiveness to the drugs (tolerance) as well as cause the body to stop producing its own testosterone; breaks in steroid use are believed to redress these issues. “Cycling” thus refers to a pattern of use in which steroids are taken for periods of weeks or months, after which use is stopped for a period of time and then restarted.

In addition, users often combine several different types of steroids and/or incorporate other steroidal or non-steroidal supplements in an attempt to maximize their effectiveness, a practice referred to as “stacking.”

How Do Anabolic Steroids Affect the Brain?

Anabolic steroids work very differently from other drugs of abuse, and they do not have the same acute effects on the brain. The most important difference is that steroids do not trigger rapid increases in the neurotransmitter dopamine, which is responsible for the rewarding “high” that drives the abuse of other substances.

However, long-term steroid use can affect some of the same brain pathways and chemicals—including dopamine, serotonin, and opioid systems—that are affected by other drugs, and thereby may have a significant impact on mood and behavior.

Abuse of anabolic steroids may lead to aggression and other psychiatric problems, for example. Although many users report feeling good about themselves while on steroids, extreme mood swings can also occur, including manic-like symptoms and anger (“roid rage”) that may lead to violence. Researchers have also observed that users may suffer from paranoid jealousy, extreme irritability, delusions, and impaired judgment stemming from feelings of invincibility.

Are Steroids Addictive?

Even though anabolic steroids do not cause the same high as other drugs, steroids are reinforcing and can lead to addiction. Studies have shown that animals will self-administer steroids when given the opportunity, just as they do with other addictive drugs. People may persist in abusing steroids despite physical problems and nega-tive effects on social relationships, reflecting these drugs’ addictive potential. Also, steroid abusers typically spend large amounts of time and money obtaining the drug—another indication of addiction.

Individuals who abuse steroids can experience withdrawal symptoms when they stop taking them—including mood swings, fatigue, rest-lessness, loss of appetite, insomnia, reduced s*x drive, and steroid cravings, all of which may contribute to continued abuse. One of the most dangerous withdrawal symptoms is depression—when persistent, it can sometimes lead to su***de attempts. Research has found that some steroid abusers turn to other drugs such as opioids to counteract the negative effects of steroids.
What Are the Other Health Effects of Anabolic Steroids?

Steroid abuse may lead to serious, even irreversible, health problems. Some of the most dangerous consequences that have been linked to steroid abuse include kidney impairment or failure; damage to the liver; and cardiovascular problems including enlargement of the heart, high blood pressure, and changes in blood cholesterol leading to an increased risk of stroke and heart attack (even in young people).

Steroid use commonly causes severe acne and fluid retention, as well as several effects that are gender- and age-specific:

For men—shrinkage of the testicles (testicular atrophy), reduced s***m count or infertility, baldness, development of breasts (gynecomastia), increased risk for prostate cancer
For women—growth of facial hair, male-pattern baldness, changes in or cessation of the menstrual cycle, enlargement of the cl****is, deepened voice
For adolescents—stunted growth due to premature skeletal maturation and accelerated puberty changes, and risk of not reaching expected height if steroid use precedes the typical adolescent growth spurt
In addition, people who inject steroids run the added risk of contracting or transmitting HIV/AIDS or hepatitis.

(Sources are from http://www.drugabuse.gov/publications/drugfacts/anabolic-steroids)

Anabolic Steroids “Anabolic steroids” is the familiar name for synthetic variants of the male s*x hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids (abbreviated AAS)—“anabolic” referring to muscle-building and “androgenic” referring to increased male s*xual characteristics.

Hi there everyone. Hope you guys are having a great day.

Today will be last the day of the 'Promo' that we are giving out on our Personal Fitness Training Packages. If there's anyone of you out there are interested in signing up, do contact us as soon as possible before the 'Promo' comes to an end (Promo End time - 12am).

Do drop in your interest to know more about the Independence Day'PROMO'. Feel free to contact us through mail ([email protected]) or contact us through Whatsapp (016-2829317).

Why the wait? Grab the chance to start your very own health & fitness journey with us through this promo. We will get your doubts & questions answered to get you started right away.

Let's take off to your health & fitness journey with us now & watch you making wonders with your body.

Have a pleasant evening ahead.