Model:-Priya Rani Lama

"Super fatloss circuit training"

Want to burn off that stubborn bodyfat and get ripped as quickly as humanly possible?well this "Super Fatloss circuit training" schedule is the great one to start.
This program is what challenging but very effective,which i invented on my own,trying on different clients of mine.

This circuit training is very simple once you get the hang of it,but it can be one of the most demanding styles of training you can do.

In order to go on with this training ypu will need access to both weight equipment and cardio equipment.The proper combination of the two styles(weights and cardio)into one workout is,quite simply,phenomenal for fat burning.
To start off with this training program you may first need to have fairly uncrowded gym where you have ,more freedom to use equipment or better yet in a home gym with weights and cardio equipment and no wiating for anyone:Because,here you have to move back and forth quickly between different equipments as,if someone is waiting to use your cardio machine the moment you step off,it will defeat the purpose of the workout.

Ok,here it is how we start off:

If you have excessive food restriction due to the irrational fear of gaining weight, you supposed to be suffering from ANEROXIA NERVOSA. Females take excessive caution in weight loss by going on unnecessary addictive diet. Aneroxia Nervosa occurs 10 times more in females than males. This can be life threatening. If you think you are too conscious about food and your weight, you should take precautions right now…Stay Fit and Healthy..

ORANGES..!!!

Did you know? Oranges are more filling than bananas and these foods are all low-fat too and because you'll feel full, you won't feel the need to snack. The combination of these two things mean the weight will drop off.

THE BIGGER YOUR DREAM, THE MORE IT WILL DETERMINE WHAT IS POSSIBLE.

BODYBUILDERS, FITNESS COMPETITORS !YOU HAVE TO UNDERSTAND, YOUR SUCCESS COMES FROM THE REPETITIVE PRACTICES OF TECHNIQUES, FORM AND INTENSE FOCUSED MINDSET. 

IN THE TRUE ART OF BODYBUILDING THIS DOESN’T MEAN LIFTING HEAVIER WEIGHT, IT’S INTENSIFYING YOUR FOCUS ON THE DETAILS IN THE EXERCISE.I CALL THEM POINTERS; SUCH AS PUSHING WITH YOUR ELBOWS DURING ALL PRESSING MOVEMENTS, PULLING WITH YOUR ELBOWS AND THINKING OF YOUR HANDS AS HOOKS DURING BACK MOVEMENTS, WORKING FOR THE BURN IN THE MUSCLE CORE, CONTROLLING THE WEIGHT, ENVISIONING HOW YOU WANT THE MUSCLE TO LOOK.

IT TAKES PRACTICE AND SKILL TO COMMAND ALL THESE POINTERS DURING EVERY SET AND EVERY REP.WORKING LIKE THIS HAS GIVEN ME A WHOLE NEW APPRECIATION FOR BODYBUILDING BECAUSE I FIND IT FASCINATING HOW QUICKLY ALL THESE POINTERS HAVE HAD AN EFFECT ON MY PHYSIQUE.

THE BIGGER YOUR DREAM, THE MORE IT WILL DETERMINE WHAT IS POSSIBLE. 

YOU HAVE TO RAISE YOUR STANDARDS. UTILIZE THE POWER OF INTENSE FOCUS.

12 Reasons You’re Not Losing Fat

1) You’re Eating Too Many Carbs

This should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake.

Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.

Anyone experienced in physique transformation knows this is nonsense.

Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs.

If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn’t mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.

2) You’re Eating Carbs at the Wrong Time

If you’re above 20% body-fat pretty much any time is the wrong time.

In that case I would only recommend vegetables and possibly some post workout potatoes or a once per week refeed. When you get down to 15% you can increase the amount of carbs in the post workout meal or the weekly refeed.

Everyone else should limit carb consumption to post workout and night time, as per The Renegade Diet rules. During the day you want to be alert and focused, which is one reason why you don’t want to load up on starchy carbs during this time. Save for them for the night time when you want to optimize serotonin production and rest, relax and repair.

3) You’re Eating Too Much Fat

12 Reasons You’re Not Losing Fat

1) You’re Eating Too Many Carbs

This should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake.

Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.

Anyone experienced in physique transformation knows this is nonsense.

Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs.

If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn’t mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.

2) You’re Eating Carbs at the Wrong Time

If you’re above 20% body-fat pretty much any time is the wrong time.

In that case I would only recommend vegetables and possibly some post workout potatoes or a once per week refeed. When you get down to 15% you can increase the amount of carbs in the post workout meal or the weekly refeed.

Everyone else should limit carb consumption to post workout and night time, as per The Renegade Diet rules. During the day you want to be alert and focused, which is one reason why you don’t want to load up on starchy carbs during this time. Save for them for the night time when you want to optimize serotonin production and rest, relax and repair.

3) You’re Eating Too Much Fat

Some people cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be.

You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up ripped.

Fat contains calories; nine per gram to be exact. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get ripped.

Please don’t mistake this as my advocating a low fat diet. That’s just as bad, if not worse, than eating too much fat.

A bare minimum of 20% of your calories should come from healthy fats like pastured egg yolks, wild caught salmon, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to single digit body-fat.

You still need to keep a handle on things like total calories.

4)You’re Not Eating Enough Protein

In my experience it’s usually only females who are guilty of this but guys can make this mistake on occasion as well. The average female who can’t lose body-fat usually eats a bowl of oatmeal for breakfast with an egg. One… single… egg.

Then she’ll have a sandwich for lunch with two ounces of lean turkey.

For dinner it will be a salad with low fat dressing and four ounces of chicken or fish.

Although, in all honesty they may skip the protein all together and just have a salad for either lunch or dinner. Let’s assume she weighs 135 pounds. Most experts would agree that she would need to consume at least 100 grams of protein per day, if not a gram per pound, which would equal 135 grams.

Each ounce of protein is around 6-7 grams of protein. So in this example she had 36-40 or so grams combined with lunch and dinner plus the six grams from the egg. So that’s a total of 42 grams, which falls just a wee bit shy of where she needs to be.

Females often freak out when you tell them to eat more than six ounces of protein at a sitting but when you break down the numbers for them and reveal just how many calories they’re eating it should make more sense.

People who eat a sufficient amount of protein usually end up having an easier time getting ripped than those who don’t. Make sure you’re getting enough.

5) You’re Drinking Too Many Protein Shakes

There are two problems associated with drinking shakes when you’re trying to get ripped. First of all, whey protein can raise insulin levels, as I have been telling people since the mid 90’s.

If you’re trying to get lean you don’t want insulin to be flowing like the Nile all day. You want a nice insulin surge post workout but the rest of the day you want it under control.

That’s why The Renegade Diet limits the intake of whey protein to very small amounts during most of the day and only allows a larger amount post workout or at night.

The second problem with drinking too many shakes is that they are so easy to digest that you don’t really burn any calories when you eat them. When you chew down some salmon and broccoli your body works harder to digest that food and you burn more calories during the digestion process.

When you drink something that is so easily digested, like a protein shake, your body does almost no work in the process.

So, when getting ripped is your main goal, limit your shake intake and chew as many calories as you can.

6) Your Liver is Over Stressed

This is usually the last thing people think of when embarking on a fat loss diet but it can sometimes be the most important. Everything that goes into or on your body has to be processed by the liver.

That means all food, alcohol, suntan lotion, environmental pollutants, etc. If you are constantly exposing yourself to this kind of stuff and overstressing the liver fat loss will be much more difficult to come by.

Cut out booze, stop eating grain-fed, chemical laden meat and incorporate some regular periods of intermittent fasting to give the liver a break and you will find your rate of fat loss is noticeably faster.

7) You’re Eating Nuts

I love nuts. I mean, who doesn’t? Give me a bag of pistachios or cashews and I won’t look up till the whole thing’s gone.

The problem is nuts have a ton of calories. When you’re dieting for fat loss the rules are usually the opposite of those followed by skinny hardgainers trying to gain size.

Those guys want the most calorically dense foods possible. Fat loss dieters do not.

You’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. If you’re dieting you need to limit your nut consumption to about ten almonds per serving.

Not too many people can eat ten almonds. Most people eat ten handfuls. If you are strictly tracking and calculating everything all day and you want to load up on nuts at certain times I suppose you could but I wouldn’t recommend it.

Nuts can be very problematic for a lot of people, especially those with digestive or auto immune issues. As Paleo Solution author Robb Wolf has noted, nuts should be used the same way you use condiments- sparingly.

I should also add, and this is strictly my opinion, meaning it has NOT been proven and posted on Pubmed… nut butters seem to be easier for most people to digest than actual whole nuts. Just something to consider.

8) You’re Eating Fruit

“What?! You’re telling people not to eat fruit!? Everyone knows that it’s impossible to get fat from eating too much fruit!”

Yeah, yeah I know, that’s why physique competitors eat so much fruit and why all fat loss experts who specialize in getting people shredded recommend such high quantities of it.

In our hunter gatherer days fruit was nothing like what you see in the supermarket today. Berries were small, dark and bitter; not the huge sugar sacks most people consume these days.

Don’t get me wrong, fruit is healthy and can be eaten by lean individuals in limited amounts but any type of excessive fructose (a sugar found in fruit) consumption will lead to fat gain.

Fructose can only be processed by the liver and once liver glycogen stores are full the excess gets converted to triglycerides and stored as body-fat. If you want to get ripped cut fruit completely for a while or limit it to one or two servings per day. Just be sure to really up the vegetable consumption so you can keep your vital nutrient uptake where it needs to be.

9) You’re Not Training Heavy

When you want to lose body-fat the first inclination is often to crank up the reps and cut the rest periods. I actually have no problem with fairly low rest periods.

But not if you’re used to resting three minutes between sets and all of the sudden cut them down to thirty seconds because you decided it was time to get shredded you’ll be in trouble.

That never works. All that happens is your weights start plummeting on every exercise and you get weaker and smaller. High reps have the same effect.

When dieting, the primary role of strength training is to maintain muscle mass.

That is the single most important thing. Don’t use it as your primary “fat burning” activity… UNLESS you are seriously overweight. If you need to lose more than fifty pounds or so that would probably be fine (although please don’t ever do any of the bullshit you see on those fat camp TV shows).

A female can actually get something out of metcon workouts in the right situation as well. The caveat, however, is that that she needs to be strong and actually have some muscle mass. If you take a weak female with no muscle and give her a silly metcon circuit she won’t usually get much out of it because she’s too weak to produce enough force.

Females should get strong first before they attempt that type of training.

If you’re a guy and are trying to lose 10-20 pounds of body-fat without losing all your muscle mass in the process you should use strength training as a way to maintain size and strength; nothing more, nothing less. So the same principles that helped you get big and strong apply when dieting. Keep the reps low and the resistance high.

10) You’re Overdoing Cardio

Sled work builds muscle, burns fat and is irreplaceable

Traditional forms of cardio are largely useless for fat loss.

But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk.

No self respecting man should ever be spotted on an elliptical machine.

11) You’re Not Running Sprints or Doing Sled Work

Dieting is the most important thing for fat loss.

After that you should be doing some form of strength training to maintain your muscle mass. When you have those to things dialed in you’ll want to add in some type of sprinting or sled work. There is nothing more effective for fat loss.

See all wide receivers, defensive backs, sprinters, soccer players, etc. for proof. Two or three 20-40 minute sprint or sled sessions per week will be enough for most people.

12) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss.

You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am. Unfortunately this just might be the most important thing on the whole list.

More sleep improves EVERYTHING. Make it a priority.

9 Tips for Flat Abs

No. 1: Improve Your Posture

Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

No. 2: Think Whole-Body Exercise

Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole-body workout that does strengthens the abs -- and more.

MOTIVATION: your fitness fear.

MOTIVATION: your fitness fear.

What are you afraid of? 

Failing? The minute you TRY you are succeeding. 

Are you afraid that it will be hard? It will. Get over it. You’re stronger than you think.

That it will hurt? You’ll be sore. For a while. And then you’ll be stronger.

None of your fears are permanent. But your success will be something that no one can take away.

Face your fears head on. Sign up for the class/race/goal that scares you. And then go back for more. 

(Source: jjustine05, via xxilovetorunxx)

MOTIVATION: stretch it out.

MOTIVATION: stretch it out.

Tight, tired, stressed out muscles need stretching. 

Don’t forget to include your brain there, too.

(Source: arecoverypath, via yogurtyoga)

MOTIVATION: you can go further than you think

Just try. One more set. Ten more minutes. Five more reps. One more sprint. Maybe two. Just try. Your body will prove your head’s self-doubt wrong. Your heart knew all along. But you have to try. You’re stronger than you think. You’re tougher than you think. You’re more resilient than you think. You will succeed. But you have to try. And keep trying. And keep trying. You will succeed. But only if you try.
-The HUNK.

Interview with Fitness Model Ginen Rai

Better late than never,we are finally here with the short information and interview with our first Fitness Model winner Ginen Rai presently working at South Korea.
Born in 1979 July 28th,Ginen Rai says he always has been interested in Fashion.
168cm tall Ginen had also done some ramp walks on past in Dharan.His this fashion interest made him workout always for his fitness.Since the age of 18-19 years when he tried for British army he started his training which he says,"Am Still maintaining it."
He says he really felt proud and today he realized that he got the perfect fitness body when he won our Fitness Model competition which was totally based on votes and likes of all our page"JustGym Dharan" fans.
So, here we go with the short interview we had with him.

18th Mr.Dharan Municiple Bodybuilding Championship,2068

Winner: Dinesh singak limbu-Rs.30000
1st runner up: Surya Tamang-Rs.15000
2nd runner up: Uttam khatri-Rs. 7000

3rd runner up: Suraj Shrestha - Rs.5000
Best Poser: Jashwant Singh-Rs.1000 


#Overall Competitors for the TITLE.

Sagar Rajbanshi-Exclusive Interview

Sagar Rajbanshi, born on 1989,January 26 from Dhulabari Jhapa is one of the uprising star in Bodybuilding.We have seen his dedication and hardwork thru his improvements.Everytime when we check his pictures we gotta see some new changes.On last months Fitness contest on our Facebook page "JustGym Dharan"he had to make himself satisfied with Runner-up.

He has never been out on stage but dreams to be on stage someday.At present he is residing in London.Inspite of hard working hours he always has and manages time for his workouts and trains with full dedication.Here we have short but exclusive interview that we had with him.Hope you all get motivated and support this sport in Nepal.

*So Sagar ji,since when are you here in London?
-I've been here since 2and half years,I still remeber the date..I came here on 2009,September 21.

Dance performance @3rd Mr.Purwanchal,2068

Fashion Show@3rd Mr.Purwanchal

3rd MR.PURWANCHAL,2068

3rd Mr.Purwanchal Results:-

Winner: Bikash Dhinal-Rs.30000.
1st Runner-up: Dinesh Limbu-Rs.15000
2nd Runner-up: Ram Basnet-Rs.8000
3rd Runner-up: Raghuveer Chaudhary-Rs.7000
4th Runner-up: Uttam Khatri-Rs6000
Best Poser: Rabin Tamang-Rs.4000.

Fitness Model-GINEN RAI

Born on July 28, 1979,GINEN..is our Best Physique Body contest winner,who has been featured as our fitness model.GINEN from Dharan presently resides in Seoul,South Korea. 

WINNER !! █║▌│█│║▌║Verified ✔

WINNER-Rae Ginn

1st RUNNER-UP-Sagar Rajbanshi

2nd RUNNER-UP-Adarsha Shrestha

Arnold with a mustache!

Wow, we haven’t seen this one before! While browsing the internet, we came across couple of really impressive 

Arnold Schwarzenegger bodybuilding photos, that put more emphasis on his overall definition, rather than just mass. 

However, another thing stands out, and that is that Arnold seems to have grown a mustache at that time. It looks 

pretty funny, and certainly makes him look more Austrian. However, we also ain’t surprised that he eventually decided

 to shave it off. 

We got 4 pics of Arnold and his ‘stache for you guys.

How cool are these?

Sure, the mustache is funny and unusual, but the pictures themselves are awesomely clear, though they do seem to 

be somewhat old.

And now, the obvious question…

Sixth National Games

The Sixth National Games formally concluded after a week-long sporting event at Mahendranagar of Kanchanpur district in the Far-Western Region on Sunday. On the occasion, Prime Minister Baburam Bhattarai handed over the National Games’ flag to the Eastern Region. National Sports Council (NSC) has decided to hold the Seventh National Games in the Eastern Region. Central Region dominated the 6th edition of National Games as it won 131 gold, 84 silver and 85 bronze medals during a week-long sporting events. Similarly, Nepal Police secured second spot in the event, clinching 94 gold, 42 silver and 34 bronze medals while Armed Police Force stood at third with 46 gold, 42 silver and 46 bronze medals during the games. The event featured altogether 31 games. Of the total games, some 13 games were organised in Dhangadi of Kailali district while 12 games were played in Mahendranagar of Kanchanpur district and the remaining were organised in Kathmandu, Nepalgunj and Birgunj.

Admin.

Zuzana Light pictures collection for different workouts.

Weight loss plan that works!

Here is a joke that made me really laugh today so I hope that you guys will enjoy it as well :)

Weight loss plan that works!

A man calls a company and orders their 5-day, 10 lb. weight loss program.

The next day, there's a knock on the door and there stands before him a voluptuous, athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign around her neck.

List of the SUPER FOODS.

Protein – lean red meat, salmon, omega 3 eggs, low fat – plain yogurt, black beans, tempeh, kidney beans, low fat cottage cheese (lactose free if you can find it), chicken breasts, turkey breasts, protein supplements (whey protein isolates, milk protein isolates, or rice protein isolates)

Veggies and Fruits – spinach, tomatoes, broccoli, cabbage, cauliflower, oranges, mixed berries, lettuce, bananas, grapefruits, cucumbers, kale, collards,

Other Carbs – mixed beans, quinoa, whole oats, amaranth

Good Fats – mixed nuts, avocados, extra virgin olive oil, fish oil, flax seeds (ground), coconut milk,

Drinks – green tea, liquid exercise drinks (quickly digested carbohydrate and protein), greens supplement

Announcement for 18th Mr.Dharan.

"18th Mr.Dharan Municipal Bodybuilding Championship,2068"
Date: 15th of Chaitra,2068/28th March,2012
Venue: Dharan Buspark
Organiser; Dharan Bodybuilding and Fitness club.

Research Results

THE RIGHT FOCUS

HYPOTHESIS
Whether you’re lifting for size or strength, how you focus during each rep of your workouts can have a big impact on your results.

RESEARCH
United Kingdom researchers had trained lifters do 10 reps of one-arm biceps curls on thre

Manish Limbu(16th Mr.Dharan/2nd Mr.Koshi)

Suman Shrestha(14th,Mr.Dharan/1st Mr.Koshi)

Bikram Malla Thakuri-Reloaded

"4th Mr.Koshi Zone level open Bodybuilding Championship,2068"

Announcement:-

Model :- Poonam LC

Name: Poonam lamichhane Chhetri
DOB: 20/01/1991
place of birth:-born in kathmandu
Nationality: Nepalese
Education: Bachelor in Professional Accounting
Profession:- Accountant
Passions:-Modelling, Reading and travelling
Fav quote:- Live your life as if there's no tomorrow because life is too short to be bothered by too many problems

Photographer :- Bikram Malla Thakuri

Model:- Laxmi Subba

Here we have our first "Model"on our Blog as we promised for the New Year,2012..SURPRISE.

Laxmi subba born on 28 December 1990, crowned 1st Runner-up and Miss Personality at Miss Purwancha 2011. she is also Choreographer and works as a Volunteer at a local NGO.

Admin.

Photo Courtesy:-Laxmi Subba.