– Know your guests

Fitness parties work great when you know the demographics of your guests, the age, gender and a rough idea of their preferences. Run a quick scan through your guests’ list before booking a studio or an instructor prior to hosting a party. This way you would also have a suitable meal structure for your guests.

– Not a competition

Ensure that your guests don’t take this social gathering as some competition to showcase their strengths and fitness capabilities and have a casual and fun session exchanging their ideas of fitness and burn those calories, together.

– Energise Well

Before choosing or setting up the style of workout you want to add to your party, ensure it makes you i.e. the host excited and pumped up. Only when your energies go up, you can bring in the same for your party.

– Don’t just stick to indoors

A fitness party does not have to necessarily revolve around being an indoor activity. You can include a pool party, a hike or something around walking or running too.


Your Aim

Depending upon whether your aim is to lose weight, gain strength or enhance muscle power, you should focus on the time and energy you put into your cardio.

Your Diet

It is as easy to take in the calories you burn. One works work hard just to burn a few hundred calories. And it’s even easier to eat all those calories back without you even having that realization. A couple of handful of nuts or a piece of fruit is all it takes. All the energy burned supports weight loss, but to regulate your food intake is also a must.



On the days when you just don’t feel like working out, having a good workout buddy will motivate you to go to the gym. With a workout buddy, you share similar goals which are to get healthier and will encourage each other to adopt healthier choices and can also keep a track of each other’s diet.

You’ll Meet Your Goals Faster

Sometimes all we need is a little encouragement to keep going and someone to realise that we can achieve the goals set. Your workout partner will always push you run that extra mile, catch you’re the weight for you when you think of giving up during that final rep.

Competition Makes You Perform Better

It is human nature to be a little competitive. Healthy competition is a good thing because it makes you perform better and burn some extra calories. If your workout partner works more than you, you are likely to push your limits to achieve the same level.

Both Of You Eat Healthier

Do you remember the times when you and your workout buddy hogged onto junk food together? You now have the same person to share the guilt with after 2 hours of working out. You can try exploring healthier options around the city with each other now instead of searching for new cafes.

Sharing Success

If you and your buddy are going through the transformation together you both will acknowledge and appreciate each other. Your workout buddy and you might have the same goals, so when you achieve them together, you can celebrate with each other.


HIIT stands for High Intensity Interval Training. It is a form of training with alternate intervals of all-out effort such as sprinting along with low intensity or moderate intensity recovery periods such as complete rest or walking. HIIT exercises gives effective results, especially when increasing fat loss or improving fitness. Burn Gym, best gym in Chandigarh, shares 3 HIIT exercises for beginners.


Start off your workout with squats. Follow the following steps for the correct posture:

–         * Open your feet wide apart

–         * Relax your shoulder down

–         * Stretch your abs in

–         * Your weight should be in your heels.

–        *  Posture your hands on hips.

      After forming the correct posture, you need to lean down a little with your knees behind your toes. Perform this exercise for 40 seconds followed by a 20 seconds break.

           Jumping Jacks

 Follow the following steps for jumping jacks:

            * Stand straight with your legs together and arms at your side.

–         * Bend your knees a little and jump into the air

–         * As you jump, spread your legs to be about shoulder-width apart. Stretch your  arms out and over your head.

–         * Jump back to the starting position.

–         * After performing this exercise for 40 seconds, take a 20 seconds break.

      Burn Gym, best fitness club in Chandigarh, suggests that while performing these  exercises, pay utmost attention on your posture. An incorrect posture may result in back injury. These exercises can be done at home too but expert guidance is advised. So, dump all the excuses and start working towards getting your body in shape you have always desired for. 


Fats are a type of nutrient you get from your diet intake. They are of paramount importance for you. While some fats are healthy for you and help keep your body warm and in brain development, some fats are however unhealthy and intake of too much of them results in obesity. We Burn Gym the best gym in Chandigarh give you a complete breakdown of how fats work.

     Saturated vs. Unsaturated Fats

The saturated fat or unhealthy fat raises your bad cholesterol levels or LDL. Saturated fat is present in a lot of animal products like butter, cheese, cream, fatty milk and meats and some vegetable oils like coconut oil, palm, palm kernel oil. They are mostly solid at room temperature. A person should incorporate less than 6% of their daily calorie intake. Increase in LDL levels may result in heart strokes and other major health diseases.

Unsaturated fats are healthy fats and are liquid at room temperature. These fats keeps LDL levels low and lower the risk of heart strokes and other heart diseases.

These fats   are of two types:

Mono-unsaturated fats or Poly-unsaturated fats.

  1.  Mono- unsaturated fatsare found in plant foods such as nuts, avocados and vegetable oils. They help in development and maintenance of body cells. They are beneficial for your health.

  1. Polyunsaturated fat is found in plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds. It includes omega 3 and omega 6 fats which helps in brain development. Omega 3 fatty acids helps in lowering blood pressure, reduces the risk of irregular heartbeat and slow the buildup of plaque in your arteries. Omega 6 fatty acids controls your blood pressure and blood sugar levels.

According to the 2015 Dietary Guidelines for Americans, a person should not include more than 10% of unsaturated fats in their diet.

Now, the next time you go for grocery shopping, choose a healthy lifestyle and replace your unhealthy fat oils with healthy fat oils. Be a smart shopper and always have a look at the nutritional information given behind every food package before buying it, after all, your healthy outside starts from healthy inside. Along with your diet you should also exercise at the best gym and fitness center in Ambala.


Body composition analysis, abbreviated and most commonly known as BCA, is an assessment that tells you what exactly your body is made of including fat, protein, and water. Fitness and health experts use this test as it provides a detailed analysis of in-body health. 

There are several models to learn BCA. Burn Gym, best gym in Chandigarh, shares with you the most common models, which are the 2C model and 4C model. 

2C Model Of BCA

The 2C model studies your body composition on two components-: fat mass and fat-free mass.

a)     Fat Mass

Body fat is essential for our body as it stores energy, protects our internal organs, acts as an insulator and regulates body temperature. The fat analysis helps us to know how much fat our body contains and how much fat you need to lose to ensure that your body is fit and healthy. 

b)     Fat-free Mass

All the mass in our body that is not fat comes under the category of fat-free mass. Components of fat-free mass are internal organs, skeletal muscle mass, water, etc.


Your body fat percentage can be calculated using these two values by dividing your fat mass by total weight. If you want to know just about the fat mass and not lean body mass, muscle mass, etc., then 2C model can be used.

4C Model Of BCA

The 4C model provides a detailed analysis of your in-body health by studying 3 other components besides fat. 

a)  Body Water

More than 50% of the adult body is made up of water. Body fats, muscles, blood, and other bodily fluids contain water. This can further be broken down into two components- the water contained inside our body’s cells (intracellular water) and the water contained outside our body’s cells (extracellular water). 

b)  Protein

Proteins are essential for structure, function, and regulation of our body’s tissues and organs. While screening, the BCA test gives us insights about the level of protein in our body.

c)  Minerals

Minerals are required for building strong bones, transmitting nerve impulses and maintaining a normal heartbeat. Body minerals are stored in the bloodstream and inside the bone tissue. BCA test reflects on the number of minerals contained in our body.

The 4C model also provides you information about your skeletal muscle mass (the mass of muscles that can grow such as biceps, pectorals, quadriceps, etc.), dry lean mass, and lean body mass. 

Various methods are used for body composition analysis including skinfold calliper, hydrostatic weighing, DEXA and Bioelectrical Impedance Analysis (BIA). However, most of the gyms and fitness centres use BIA to measure BCA of their clients. BCA assessment is essential before you start working out as it helps you set a goal for your workout.