Low Fat Soup Recipes Part - III

13.Low Fat Cream of Asparagus Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     2 tsp olive oil
•     1 1/2 pounds asparagus, cut into 2 inch pieces
•     1 medium onion, chopped
•     1 celery stalk, chopped
•     2 leeks, chopped (white part only)
•     1 medium potato, peeled and cut into 1 inch pieces
•     3 1/2 cups fat-free reduced sodium chicken or vegetable broth
•     1/2 cup fat-free sour cream

Preparation:

Heat oil in a large Dutch oven. Add asparagus, onion, celery, leeks and potato, and cook for 5 minutes, stirring occasionally. Add broth and simmer for 20 minutes, until vegetables are softened.Transfer soup to a blender and puree until smooth. You may need to do this in two stages. Return soup to Dutch oven, add sour cream and stir on low heat until blended.

Serves 6

Per Serving: Calories 102, Calories from Fat 16, Total Fat 1.8g (sat 0.3g), Cholesterol 2mg, Sodium 376mg, Carbohydrate 16.8g, Fiber 3.8g, Protein 4.8g.

14.Low Fat Pea and Mint Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1/2 cup shallots, finely chopped
•     1 pound frozen or fresh (shelled) green peas
•     1/4 cup fresh mint, chopped
•     1/4 cup fresh parsley, chopped
•     3 cups fat free, reduced sodium chicken broth (or vegetable broth)
•     4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

Preparation:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth. Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving: Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g.

15.Low Fat Cream of Pumpkin Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     1 tbsp olive oil
•     1 small yellow onion, finely chopped
•     2 garlic cloves, minced
•     1 tbsp curry powder
•     1 tsp cumin
•     3 cups fat-free, low sodium chicken or vegetable broth
•     1 15-ounce can pumpkin
•     1 12-ounce can evaporated fat-free milk
•     Freshly ground Black pepper to taste

Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g.

16.Low Fat Carrot and Sweet Potato Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 small onion, finely chopped
•     2 tsp cumin
•     2 tbsp curry powder
•     1 pound bag of baby carrots
•     1 pound sweet potatoes, peeled and cut into 1-inch pieces
•     3 1/2 cups fat-free, low sodium chicken or vegetable broth

Preparation:

Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.

Serves 6

Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g  

You can find the complete List Here.

Low Fat Soup Recipes Part - II

7. Low Fat Tomato, Kale and White Bean Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion
•     2 large carrots, sliced
•     2 sticks celery, sliced
•     1 tsp dried thyme
•     1 tsp dried oregano
•     1 bunch kale, washed, stripped from stem, and chopped
•     1 14.5-counce can petite diced tomatoes
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     1 15-ounce can white beans (navy beans)

Preparation:

Heat oil on medium heat in large Dutch oven. Sauté onions, carrots and celery for 5 minutes. Sprinkle herbs and cook for 2 minutes. Add kale, followed by canned tomatoes, and broth. Bring to a boil, reduce heat, add beans and simmer for 20 minutes.

Serves 6-8.

Per serving: Calories 173, Calories from Fat 19, Total Fat 2.2g (sat 0.3g), Cholesterol 0mg, Sodium 93mg, Carbohydrate 30.1g, Fiber 6.9g, Protein 8.5g 

8. Low Fat Split Pea Soup

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

Ingredients:

•     1 tbsp canola oil
•     2 garlic cloves, minced
•     1 onion, finely chopped
•     1 large carrot, diced
•     1 stick of celery, chopped
•     1 small russet potato, peeled and cut into pieces
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     2 cups of water
•     1 1/2 cups dried split green peas, picked through and rinsed
•     Freshly ground black pepper

Preparation:

Heat oil in a large pot. Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened. Add potatoes, broth, water and dried split peas. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes. Allow soup to cool a little. Transfer to a blender and blend until smooth. Season to taste.

Serves 6

Per serving: Calories 220, Calories from Fat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g.

9. Butternut Squash and Pear Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped onion
•     1 tbsp curry powder
•     1 pound butternut squash (about half a medium squash), cut into 1-inch pieces
•     2 ripe medium Bartlett pears, peeled, cored and cut into 1-inch pieces
•     3 1/2 cups fat-free, low-sodium chicken or vegetable broth

Preparation:

Heat oil on medium heat in Dutch oven or soup pot. Gently sauté onions until softened—about 5 minutes. Add curry powder and stir, sautéing for 1 minute. Add butternut squash and pear pieces. Sauté for 3-4 minutes. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes until squash and pear are tender. Transfer soup to a food processor or blender and purée until smooth, working in two batches if necessary.

Serves 6

Per Serving: Calories 119, Calories from Fat 17,total Fat 1.9g (sat 0.2g), Cholesterol 0mg, Sodium 38mg, Carbohydrate 23g, Fiber 3.2g, Protein 2.5g.

10. Red Lentil and Tomato Soup

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 65 minutes

Ingredients:

•     1 tbsp olive oil
•     1 medium onion, finely chopped
•     1 garlic clove, crushed
•     1/2 tsp ground cumin
•     1/2 tsp ground coriander
•     1 lb chopped tomatoes (15 ounce can is fine)
•     3/4 cup red lentils
•     5 cups of vegetable broth (or low sodium, fat free chicken broth)
•     pinch of salt and pepper
•     4 tbsp of low fat or fat free sour cream (optional)
•     2 tbsp chopped fresh cilantro

Preparation:

Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally. Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly. Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.
Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently.

Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.

Per Serving: Calories 220, Calories from Fat 39, Total Fat 4.4g (sat 0.6g), Cholesterol 1mg, Sodium 747mg, Carbohydrate 33.1g, Fiber 5.7g, Protein 8.3g.

11. Turkey Soup

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Ingredients:

•     6 cups fat free, low sodium chicken broth (or defatted turkey stock from the carcass)
•     1/2 cup pasta noodles or rice
•     1 large carrot, diced
•     1 celery stalk, sliced
•     1 cup cooked white-meat turkey
•     ground black pepper

Preparation:

Bring broth to a boil in a large saucepan, then reduce to a simmer. Add pasta or rice, followed by carrots and celery. Simmer for 20 minutes or until rice is cooked and vegetables are tender. Add cooked turkey and simmer for a further 5 minutes. Season with pepper. Ladle into 6 bowls and serve.

Per serving: Calories 111, Calories from Fat 8, Total Fat 0.8g (sat 0.2g), Cholesterol 16mg, Sodium 100mg, Carbohydrate 16.2g, Fiber 1.1g, Protein 9.5g.

12. Sweet Potato and Squash Soup

Ingredients:

•     1 tbsp canola oil
•     1 small onion, finely chopped
•     1 tbsp grated fresh ginger, finely chopped
•     1 pound butternut squash, peeled and diced
•     1 pound sweet potatoes, peeled and diced
•     1 medium Yukon gold potato, peeled and diced
•     6 cups fat-free, reduced sodium chicken or vegetable broth
•     1 tbsp dry sherry
•     Fresh ground black pepper
•     6 tbsp fat-free sour cream
•     1 tbsp chopped fresh chives

Preparation:

Heat oil in a Dutch oven; add onion and cook over a medium heat for 5 minutes, or until translucent. Stir in ginger and cook for 1 minute. Add squash, sweet potatoes, potato and chicken stock. Bring to a boil, then reduce heat. Cover and simmer until vegetables are tender, about 30 minutes. Puree soup in a blender, or use a hand blender; return soup to the pot. Add sherry and black pepper to taste, and stir through.

Ladle into 6 bowls. Garnish with fat-free sour cream and chopped chives.

Per Serving: Calories 201, Calories from Fat 23 (sat 0.2g), Cholesterol 1mg, Sodium 606mg, Carbohydrate 39.8g, Fiber 4.4g, Protein 4.8g 

 You can find the complete List Here.

Low Fat Soup Recipes Part - I

1. Chilled Cucumber Soup

Prep Time: 15 minutes
Chill: 1 hour
Total Time: 1 hour, 15 minutes
Yield: 4-6 servings

Ingredients:

•     2 medium cucumbers (about a pound)
•     3 spring onions
•     1 clove garlic
•     2 cups 0% fat Greek yogurt (such as Fage or Oikos)
•     1/4 cup fresh mint
•     1/4 cup fresh parsley

Preparation:

Peel, deseed and chop cucumbers and place in a blender. Chop onions and add to blender. Add yogurt, mint and parsley and blend. Thin with a little nonfat milk if desired. Chill, then serve in small bowls or tea cups, and garnish with thinly sliced cucumber and a sprig of mint.

 
Per Serving: Calories 50, Calories from Fat 1, Total Fat 0.1g (sat 0g), Cholesterol 1mg, Sodium 64mg, Carbohydrate 7.3g, Fiber 0.5g, Protein 5g

2. Chicken and Leek Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped sweet onion
•     2 medium leeks, white and light green parts only, halved lengthwise then sliced
•     1 medium carrot, halved lengthwise and sliced
•     1 celery stalk, sliced
•     8 ounce pack of sliced cremini mushrooms
•     2 tsp fresh thyme
•     1 tbsp chopped fresh parsley
•     1 1/2 cups diced cooked skinless chicken breast
•     6 cups fat-free, low-sodium chicken broth
•     2 cups water

Preparation:

Heat oil in a large pan or stockpot. Sauté onions, leeks, carrots and celery pieces until leeks and onions are softened. Add mushrooms and cook until soft. Sprinkle herbs and cook for 1 minute or until fragrant. Stir in chicken; add chicken broth and water. Bring to a boil, then simmer for 15 minutes.

Makes 8-10 cups

Per cup: Calories 126, Calories from Fat 26, Total Fat 2.8g (sat 0.6), Cholesterol 36mg, Sodium 106mg, Carbohydrate 8.g, Fiber 1.8g, Protein 16.1g

3. Fall Harvest Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 stalk celery, finely chopped
•     1 medium onion, finely chopped
•     1 tbsp curry powder
•     1/2 pound carrots, sliced
•     1/2 pound zucchini sliced
•     1/2 pound sweet potatoes, chopped
•     1 medium Bartlett pear, peeled, cored and chopped
•     1 small Granny Smith, peeled, cored and chopped
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/2 cup fresh parsley

Preparation:

Heat oil on medium in a large heavy-bottomed pot or Dutch oven. Sauté celery and onions until softened. Sprinkle curry powder over them. Add vegetables, fruit and parsley. Pour in broth. Bring to a boil, then cover and simmer for 20 minutes. Working in batches, transfer soup to a blender and blend until smooth.

Serves 8

Per 1 cup serving: Calories 103, Calories from Fat 13, Total Fat 1.5g (sat 0.2g), Cholesterol 0mg, Sodium 48mg, Carbohydrate 20.4g, Fiber 3.7g, Protein 2g.

4. Carrot and Zucchini Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion, finely chopped
•     1lb carrots, peeled and sliced
•     1lb zucchini, unpeeled and sliced
•     2 tsp curry powder
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/4 cup freshly chopped parsley

Preparation:

Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley.Transfer soup to a blender and blend until smooth, working in two batches.

Makes 6 servings.

Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g  

5. Acorn Squash and Apple Soup

Cook Time: 40 minutes
Total Time: 40 minutes

Ingredients:

•     1 Acorn Squash (about 1 1/2 pounds)
•     2 tsp canola oil
•     1 medium onion, finely chopped
•     1 large Granny Smith Apple, peeled, cored, and chopped into 1/2-inch pieces
•     2 tsp curry powder
•     2 cups fat-free, low-sodium chicken broth

Preparation:

Pierce acorn squash with a fork, and place on a paper towel in the microwave for 8-10 minutes. Pierce with tip of knife to see if it’s tender. Carefully remove from microwave. Allow to cool, then halve the acorn squash lengthwise. Scoop out seeds and fibers. Meanwhile, heat oil in a medium pot or Dutch oven. Sauté onions and apples for 5 minutes, until softened. Sprinkle curry powder and stir well. Scoop the flesh of the acorn squash from the skin and add to pot. Discard skin. Pour in chicken or vegetable broth. Bring to a boil, then cover and simmer for 15 minutes. Using a hand blender or a regular blender, puree the soup until smooth. 

 

Serves 4

Per Serving: Calories 145, Calories from Fat 2.8g (sat 0.2g), Cholesterol 0mg, Sodium 37mg, Fiber 4.3g, Protein 2.6g. 

6. Melon Mango Soup

Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients:

•     1 3-4 pound ripe cantaloupe melon, rind removed, seeded and chopped (about 6 cups)
•     2 large mangoes, chopped (about 2 cups)
•     Juice of 2 small limes
•     1 tbsp minced ginger (optional)

Preparation:

Place half the melon and mango chunks in a blender with the lime juice and ginger. Puree until smooth. Pour into a large bowl. Puree other half of the fruit and add to the large bowl. Stir well. Chill for at least 2 hours. Garnish with fresh berries or sliced fruit.

Serve 6

Per Serving: Calories 113, Calories from Fat 6, Total Fat 0.6g (sat 0.1g), Cholesterol 0mg, Sodium 17mg, Carbohydrate 24.8g, Fiber 2.4g, Protein 1.9g

 You can find the complete List Here.

Restore Your Energy After Heavy Workout

Whether you workout in morning or evening, you always have some light food before workout. But did you know, having snack after workout is equally important? It is very important that, you must repair muscle tissues and restore glycogen. Here is the brief list of some snakes that can recharge your body –

1. Protein shake with Banana

After workout, it is very much necessary to have protein combined with carbohydrate. This shake made with whey protein, water and half of a banana.

Ingredients: 2 Scoops of whey protein powder combined with water and ½ banana.

2. Peanut Butter & Banana on Rice Cakes

It is more considerable food after a workout. A sandwich with peanut butter and banana is perfect after workout. Instead of bread, peanut butter with rice cake will give you more extra fiber; additionally banana is an excellent source of high-glycemic carbohydrate.

Ingredients: ½ banana, 1tbsp, peanut butter and two brown rice cakes.

3. Hummus and Pita
                
Another great combination of protein and carbohydrate; Hummus a dip made from pureed chickpeas. It is a great food that can boost you for hours.

Ingredients:  ¼ cup Hummus with 1 whole-wheat pita.

4. Yogurt and Fresh Berries

Protein is very much essential after workout. The main reason of it is – amino acids, which help you to build your muscles.

Ingredients: 18-ounce low-fat yogurt with ½ cup berries.

5. Tuna on Whole Wheat
 

Tuna sprinkles with little lemon juice and olive oil spread over a slice of wheat bread is a perfect mini meal.

 

 Ingredients: 4-ounce water packed tuna and 1 slice whole wheat bread.

6. Turkey and Cheese With Apple Slices

If you don’t like sandwich here is another good option for you. Spread soft cheese over two or three slices of lean deli turkey and roll up. It is a quick and high protein sank after workout. If you want to spice up it more, try some slices of apple.

Ingredients: 4 ounces deli turkey, 1 soft cheese wedge and 1 apple (Optional).

Ultimate Guide to Types of Exercise Bike

Exercise bikes are one of the most preferred choices for home gym owners after treadmills and elliptical trainer. Exercise bikes are mainly used for cardiovascular training.

Exercise bikes are the simple yet very powerful utility to tone your legs, burn extra calories and improve cardiovascular activities without any effect on you joints.

Usually, exercise bikes can be classified under following categories –

• Upright Bikes
• Recumbent Bikes
• Spin Bikes

Upright Bikes

It is a most common variation of exercise bikes. While most people thinking about exercise bikes, upright bikes come into their eyes. They are quite looks like a regular road bike, additionally it consists console built into the handlebar area. Also, this bike has seat but that does not have a back on it.

Surprisingly, the pedals of upright bikes are located slightly in front because due to this, the hip angle on the upright bike is 45 degrees. The most beneficial part of it is, it improves the core muscles during pedaling. 

Recumbent Bikes

This is another most popular exercise bikes in its genre; Main reason of its popularity of it is – the comfortability. Usually this kind of bikes have seat with a back. It allows to user to lean back while pedaling.  The pedal of the recumbent bikes offers 90-degree hip angle during exercise.

Spin Bikes

It is another close inspired version of regular road bikes. They are similar to upright bikes in design. But they have higher quality and lower consoles. It is mainly popular for serious workouts.

 

Standing Cable Crossover – A Perfect Choice for Your Chest Workout

Those days are gone when only professional models and film actors doing chest workout to improve their chest muscles. Now a day, people realize the potentiality of chest exercise. Chest workout not only toned and makes strong your muscles, but also after couple of weeks you’ll get completely different personality. A well-toned and great body gives you confidence in everything you do.

There are numerous exercise advised by fitness instructors, however a great and powerful chest exercise tool is – Cable cross over. Probably you’ll see them in every health club or gym, commonly it also known as – Standing Cable Crossover.

Here is a brief guide or "How To" use the Cable Crossover – before doing anything, you must determine the weight which you willingly to work. The next step is – you have to select the position of pulley’s height. And you are ready to go! Grab the overhead pulley handles and start your work out.

How it works?

Well, this machine simply creates resistance because it connected with weight. Indirectly you simply lifting weight nothing else. Additionally, make sure that – while you start working with the machine, your arms and floors are in parallel with each other. Cable Crossover mainly focused for your inner chest muscles, upper and lower pectoral muscles. It is always a smart choice to take advice from your fitness trainer to fix any weight. It is very much true that, you never get proper idea by reading and health instruction manual commonly provided by the machine itself or available in any health magazine. Only a real fitness trainer or instructor can measure your body shape, condition, your strength and finally give you the perfect advice. 

Your Easy Guide To Treadmills

Treadmill is simple but magical equipment for your complete workout plan. A well-crafted treadmill is excellent piece of engineering. Not only that, every member of your family can enjoy it, no matter how older he /she is. Most important feature of it is – you can set it up in front of your TV of where ever you  prefer. Due to this, now a day, it becomes most popular home based exercise equipment. Some of them easily can be folded and easy to storage, which can make it ideal choice for those people who has short space.

All major manufacturers develop their products not only for industries, but also they manufacturers for home users. How every, here are some useful guides, which can help you to select the perfect treadmill for your home.

The most important feature of any treadmill is – check emergency stop button. It is a very much necessary for safety aspect when you stumble, trip or fall. Another important feature is – display panels. It is pretty straightforward to manage. Safety is primary key feature, especially while you are work out alone.

Finally, a noisy treadmill not only interrupts your exercise but also, it disturbs your family members. So, check before purchase – does it make noise? If so, how much? Buying a low-noise treadmill is a smart choice. Purchasing treadmills from online is a good choice, because purchasing exercise equipment is overwhelming and time consuming. Here is our excellent range of treadmill variations. You check this out and leave your comments.

Use Power Racks to Improve Your Weight Training

We know how difficult the weightlifting is, but it is already proved the benefits of the weightlifting. Usually, weightlifting involves with numbers of equipments. For example – power racks.

Power racks hold barbells with different height. Normally it built with heady steel frame and it has 8 to 9 feet tall and can be expendable further with pull up handles. Additionally, it consists 2-4 posts along with movable handles situated on each side of the poles, which holds the barbell. Typically, the sidebars have different levels allows you to lift the barbell from different position. In short, power racks is nothing but a metal frame, which build with a stable base and can able to hold barbells for your weightlifting workout. It helps you to perform your workout safely and prevent injuries. That bars at the sides can be adjustable in all direction forward, backward, upwards and downwards. Basically it depends which muscles you are targeting. The hooks on the sides of the frame behave like a spotter when lifting heavy weights.

Power rack is perfect for those people who intended to perform intense workout of multi-joined muscles. Frankly speaking it is mainly for the advanced body builders. But if you just think about bodybuilding or a start your bodybuilding process, then it also a smart idea to have one of it. Finally, one thing you should
remember – when you are looking for a power rack, make sure that it fulfill your workout needs. Apart from it, the quality and design of the power rack that suites your regular workout plans.

Power Racks - Essential Home Gym Equipment

Now a days, power racks is one of the most important equipment for every home gym because before that they usually used in all commercial fitness clubs. Due to its nature – day-by-day it increases its popularity and takes its place in almost every home gym.

If you have enough weight for workout and having a good bench, then next thing you’ll need – a power rack. A power rack is nothing but a specially crafted stack holder of barbell at any height; additionally it provides the safety rails that help you to catch the barbell at the end.

The main reason of its popularity is – safety and versatility. Once you set-up everything perfectly, it enables you heavy workout with excellent safety. For example – you’re doing bench press with a heavy weight without a rack, what happened if the barbell off your chest! You’ve got serious injury in your back,
neck and shoulders. In short – a power rack can prevent it!  Yes. It can prevent your injury as well as damage of your floor, because if you drop the weight in your floor, surely your floor will damage.   

Power racks are completely customizable, that is why – you can adjust the safety height and continue any exercise like - military presses, bench presses (flat, incline or decline), squats, calf raises, shrugs and any other movements.

Lastly, check the spotting bar adjustments. According to many reputed fitness instructors – it is a very important factor of any power rack, because when you are performing different exercises then it is necessary to different spotting bar heights. It makes your life easier, otherwise you’ll simply messed up adjustments that are very frustrating to perform.

You can find our Power Rack range here.

Cardio Equipment - What's the Best Choice For You?

A common question frequently asked to all fitness trainers and gym equipment shops – "What cardio equipment is best for results?" frankly speaking, you need those equipment what you enjoy the most. For example, if you don’t love to walk, then a electronic walker doesn’t make any sense. In short, if you do
not love the equipment, definitely you try to avoid the equipment, as a result of this; you waste your money and time. So, before analyze anything, make sure, what equipment you mostly prefer. Once you love the equipment, automatically, you hang on with it and reduce your extra weight. :)

For individuals, who suffering from back problem, it is a better idea to consult with a physiotherapist and follow the guidelines provided by him. However, if you are looking for equipment, which can help you to reduce the maximum calorie, then go for treadmill, elliptical, Recumbant Bike, Upright Bike or spin bike.
All of those equipments help you to involve all of your muscles and they have great impact to reduce the calories.

According to professionals and some physical trainers, elliptical machines are the best, because it involves each and every muscles of your body, where as, the exercise bikes only focused on the legs and their muscles. They think - elliptical machines are the perfect solution for the whole body workout.

As mentioned earlier, your choice and personal preference can make great impact on your exercise routine. So, be careful before selecting any equipment. Apart from the equipments, it is necessary to mention, your daily lifestyle also important for your lifestyle. Proper nutrition is must. It is a better idea to purchase some fitness magazines, or go through some fitness magazines to make your perfect diet plan.

Hopefully, we will back with some good diet chart in our net post. Till then bye and happy workout. :)

Choosing the Right Cardio Equipment

Cardio exercise is one of the best ways to reduce your extra weight. There are lots of manufacturers offers their products. But if you puzzled in product crowd, then hopefully this article will help you.

According to World Health Organization (WHO), more than one million people are suffering from over weight across the globe. There are numbers of surgery and medicines available in the market, and eventually all of them must have a additional thing – “The Side Effect”. Only perfect diet chart and workout can give you the desired results without any “Side effects”.

However, you’ve set your mind, and going to purchase cardio equipment but what next? Before you start, you must know, what is cardio equipments? According to Athlepedia – "This category is for equipment traditionally used to facilitate a cardiorespiratory response. Please note that the term "cardio" is kind of a misnomer, as any exercise, whether it be resistance training, gymnastics training, or other, can elicit a "cardio" response."
Here is a brief list of out most popular cardio equipments –

- Star Trac P7600 Full Commercial Treadmill
- Diesel 9225 Treadmill w/ Screen
- Diesel 7716 Treadmill
- Diesel 5516 Treadmill
- STAR TRAC P-TR FULL COMMERCIAL TREADMILL
- Body-Solid Endurance T10HRC Commercial Treadmill
- STAR TRAC P-TBT TOTAL BODY FULL COMMERCIAL ELLIPTICAL
- Diesel Acceleration 707E Elliptical
- Body-Solid B3R Commercial Recumbent Bike
- Diesel Recumbant Bike

What does cardio equipments actually do?

Well, it increases the heartbeat, as a result of this, increase the blood circulation, metabolism increased and finally the fat burns rapidly. The only thing you should remember, you must use the machine for a specific time frame. For example – if you are using a running machine, you must use it for at least 20-30 minutes.

Additionally, here is a Quick meal guide provided by the REPS magazine –

Oatmeal Puffs

- 1-cup instant oatmeal
- 1/2 cup crushed pineapple
- 4 egg whites

- 1/2 tsp. cinnamon
- 2 tbsp. raisins
- 4 tsp. sugar substitute
- Cooking spray

Combine all ingredients in a large bowl, mix together & refrigerate over night. (if pushed for time, let stand for 10 mins). Preheat a large skillet over med-high heat. Lightly cover skillet w/cooking spray & place tablespoonfuls of batter onto skillet. Cook each side for approximately 2-3 minutes or until golden brown, & serve. Garnish with honey & pineapple slices.

Nutrition Value

- 319 Calories
- 21 g Protein
- 53 g Carbs
- 2 g Fat

There are numbers of machines are available in our official website. You can select one of them based on your physical ability. If you have any confusion, please contact our professionals. They are glad to help you.

Quick Guide to Choosing the Best Commercial Treadmills

Now a day, significantly people are interested for various exercises and workout programs. Based on that, the popularity of the commercial treadmills has increased. Treadmills are not only used for personal gym equipment, rather they are used in – schools, busy gyms, hospitals and health clubs. It is a one of the most preferred equipment to professionals and expert trainers.

If you think about to open your own gym, we glad to help you. Click here for more details. However, here is a brief checklist for your treadmill. They must be – comfortable, durable and stable. Not only that, the treadmill must provide several incline levels and programmable control panel.

The first thing you should check – the electric motor of the treadmill can provide continuous duty rating, that means – it is more durable and can perform constantly along with the stability. Basically, the quality and the performance of the motor will assure you the life of any treadmill. Additionally, check the noise level of the treadmill, which generate from its belt. Good quality belts and decks will generate the minimum noise. The final thing about treadmill motor is, check its warranty; because usually all reputed manufacturers will provide at least two-years warranty for their motors.

Another aspect of selecting your treadmill is – rollers. According to the professionals and manufacturers, good rollers, must have two inches in diameter. The main reason of this is – a large diameter roller has good contact with treadmill’s belt with the surface. Which means, less belt tension. Apart from this, standard treadmills have high quality alloy steel, which increase the life of the treadmills and additionally provide the user’s security along with the better user experience.

Finally, in the treadmill’s control system, look for the emergency stop button; also consider the equipment with simple instructions and labeling system. Hope this will help you to take your decision. Please check our exclusive treadmill ranges here –

- Star Trac P7600 Full Commercial Treadmill
- Diesel 7716 Treadmill
- STAR TRAC P-TR FULL COMMERCIAL TREADMILL
- Body-Solid Endurance T10HRC Commercial Treadmill
- STAR TRAC P-TBT TOTAL BODY FULL COMMERCIAL ELLIPTICAL

Build Your Body and Develop Your Muscles With Weight Lifting Equipment

When you are going to select any weight lifting equipment, there are several factors you must consider. The first thing you consider is – your budget. It definitely affects your purchase. The next thing you have to consider – the space available in your home. It is always better for you, if you have an extra room for your equipments. If not, then you must select your equipments very carefully.

However, before we move forward, please take a closer look at –
 

Basic Weight Lifting Equipments

Locate the right equipment is very much essential if you planned for weight lifting at your home. It is recommended that, if you purchase the locally, try them at local fitness center. On the other hand, if you want to purchase them from online, then check the equipment details carefully and if you have any question regarding any equipment please consult with the manufacturer’s customer care. This will help you to properly utilize your money.

If you are a beginner, then few pieces of weightlifting equipments that pretty much necessary for you, they are – weight bench and some free weights like – dumbbells. They are very basic but very effective. With it, you can tone your arms, chest, back, legs and abs. Depending on your requirements, you may need some other additional equipments.

Types of weight lifting equipments

Weight lifting equipments can be classified under following categories –

- Free weights
- Weight lifting bars
- Constitute basic weight lifting equipments

Importance of weight lifting

The main advantage of weight lifting is – if you need significant muscles, then your first choice is – weight lifting. Weight lifting based on the free movement principle.

For more details, please check our official web site here.

Smith Machines – A Versatile and Convenient Exercise Equipment

Smith machines are considered as a most powerful and popular gym equipment due to its versatility. Not only that, another prime reason of selecting smith machines is – it is equally effective for most of the muscles of human body.  In short, you can perform complete workout using this.

How effective the smith machines?

Smith machines are very easy to control and well balanced; the robust design helps you to keep concentrate on your exercise. The scientific design of any Smith machine, keep your movement smooth and prevent your from any kind of injury on your muscles. Not only that, a good smith machine also designed such a way that, it never strains your muscles.

How convenient it is?

According to some renowned professionals and avid body builders – instead of paying a regular membership fees for gym, purchase a smith machine in your home is a rather affordable idea. It allows you to maintain your regular workout schedule in your hand without any time constraints.

Types of Smith Machines

Generally, smith machines is nothing but a automated version of power rack, where metal plates are attached to both ends of the bar that moves up and down the steel runners. Another type of smith machine is – mix-smith machines. Which allows you to integrate other equipments with it. You can check our exclusive Smith machines here. Some most popular Smith machines are –

- Smith Machine w/ Plate Storage
- Angled Smith Machine
- Counter-Balanced Smith Machine
- Counter-Balanced Smith – Angled
- Smith Machine - Lat Pulldown

Before buying any Smith machine, MUST check that, the machine comes with a weight rack at the base or not. Because, the weight rack will help to stable the machine while you are working out with it. And finally, check the adjustable arm curl pad for superb workout experience.

Plate Machines For Better Fitness

You can remember those days, when you are a kid, running, jumping and climbing all around in your house and neighbor. Certainly you never think about it at that time, but remarkable you are in an exercise process.

As we get older, out activity bound in very specific activities. After few years, you involved with your profession and have a very busy schedule and you don’t have enough time for excise. Due to this, your physical activities are going less where your brain’s activity raises sky-high. Now, you have two choices to
remain active. First – join a health club or gym, Again the time issue. The second choice is – purchase some exercise equipment at your home. Before going to your job or business twist your muscle using them. Hopefully this is the better option for your busy schedule.

However, the latest trend of exercise equipment is Power Plate Machines.  It helps you to simply twist your muscles like your childhood. This fast growing exercise equipment helps to create reflexive actions in your muscle. As a result of this, you will get incredible improvement in your body. This kind equipment enhances the natural response of your muscles, not only that, it will burn large amount of calories and help you to reduce your weight.

Our Exclusive range of Plate loaded equipments are –

- Plate Loaded Power Shoulder Press - Iso-Lateral
- Plate Loaded Power Flat Press - Iso Lateral
- Plate Loaded Power Incline Press - Iso Lateral
- Plate Loaded Dip Machine


The basic principle of any weight training is – repetition of the weight training equipments. However, a person’s training can be depending on the different aspects and involves different training methodologies, which reflects their targets. A single Internet search can give you the detailed idea about your preferred and recommended workout plans. But it is strongly recommended that, please DO NOT plan your workouts based on any internet articles because a professional can only give you the right workout guidelines based on your body structure and understanding of your needs.