Welcome To Rana Fitness

  • Set realistic fitness goals
  • Get customized workout plan
  • Learn proper exercise form
  • Stay motivated and accountable
  • Receive feedback and suppor

NATURAL DIET

A natural diet is a way of eating that focuses on minimally processed, whole foods that provide maximal nutritional benefits. It can help you lose weight, improve your health, and protect against diseases12.

Some examples of natural foods are:

A natural diet is not a strict or rigid plan, but rather a flexible and balanced way of eating that suits your preferences and lifestyle

WORKOUTS

ARMS WORKOUT

1WORK OUT FOR ARMS

Chin-ups aside, there aren’t great multijoint movements that target the biceps. You’ll want to start with the arm exercise that allows you to move maximum weight: the standing barbell curl. Use a shoulder-width grip here to work both biceps heads. Additional exercises require you to change elbow and hand position: The incline stretches the long head better, while the preacher is better for the short head. Neutral-grip moves like hammer curls hit your underlying brachialis muscle, and reverse-grip movements emphasize the brachioradialis

Notes:

These workout charts do not contain warm-up sets. Perform as many as you need, but never take your warm-up to failure.

Choose a weight that allows you to reach muscle failure by the target rep listed. This scheme follows a reverse pyramid, meaning you lighten the weight a bit on each set after your first set for slightly higher reps. But it’s important to take each set to muscle failure.

If you have a spotter, do a few forced reps on your heaviest set of each exercise, which should be your first or second set. If you don’t have a partner, do a dropset on your last set of each exercise, reduce the weight by about 25 percent when you reach muscle failure, and rep again to a second point of muscle failure

2. Routine To Get Ripped

This workout hits all areas of your biceps, including your forearms. Supersets boost the intensity of your training, and the session calls for a slightly higher rep range that will enrage your biceps pump. The seated curls are done through a shortened range of motion, and can hence be done after the full-range standing curls

Notes:

Choose a weight with which you reach muscle failure by the target rep listed. You’ll use the same weight on all three sets. Take each set to muscle failure.

Do hammer curls with both arms simultaneously; do one-arm curls by alternating arms.

Superset the pairs of exercises noted, resting only after you complete both moves.

3. Beginner’s Workout

When training biceps, it’s all about the curl. We’ve included three variations in this workout, starting with one that you can probably use the most weight with. With the last movement, try it both ways—curling both arms simultaneously one set, and alternating arms the next—to see which you prefer

Notes:

Choose a weight at which you almost reach muscle failure, but don’t go to failure during your first month.

The first two movements are done pyramid-style, increasing the weight after the first set for fewer reps

ABS WORKOUT

  1. Spend 2 minutes doing 

    Click the links above to view our step-by-step guides on sit-ups or crunches if you need a refresher. These are the exercises many people picture when thinking about ab workouts, and for a good reason: they work. Do a minute of sit-ups and crunches to improve your core strength and build your abdominal muscle mass. Crunches specifically target your core and no where else, so focus on those if you’re really going all in on your abs.

  2. Rest for 1 minute.

  3. Spend 2 minutes doing 

     Russian twists take it up a level, targeting not just core abdominal muscles but also your obliques (the muscles which run on either side of your core—you stretch them when bending one way or the other). They also help reduce belly fat and ‘love handles’, so adding them to your 15-minute ab workout serves a dual function here.

  4. Rest for 1 minute.

  5. Spend 2 minutes doing mountain climbers

    These exercises are great for arm and leg strength, but they can also help reduce belly fat and target your abs at the same time. They’re less intensive on the abs, however, so putting them in the middle of your 15 minutes will give your core muscles a bit of a break.

  6. Rest for 2 minutes, lying on the mat or floor and taking deep breaths. You’re now over halfway there!

  7. Spend 2 minutes doing hand walk outs.

     Hand walk outs build strength and endurance—and they’re also just fun to do. Just don’t forget to keep your core tight and your back neutral; otherwise, you’ll develop bad form and ignore the muscle groups that need it most

CHEST WORKOUT

Dumbbell Bench Press Instructions

  1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.

Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.

Variations:

Another variation of this exercise is to perform it with the palms of the hands facing each other.

Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders

Incline dumbbell bench press Instructions

  1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Variations: You can use several angles on the incline bench if the bench you are using is adjustable.

Another variation of this exercise is to perform it with the palms of the hands facing each other.

Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders