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#UPSC IES Exam
rudrjobdesk · 2 years
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UPSC IES ISS Prelims 2022: 26 जून को होगी यूपीएससी आईईएस आईएसएस परीक्षा
UPSC IES ISS Prelims 2022: 26 जून को होगी यूपीएससी आईईएस आईएसएस परीक्षा
संघ लोक सेवा आयोग (यूपीएससी) ने आईईएस आईएसएस परीक्षा की डेट घोषित कर दी है। भारतीय आर्थिक सेवा/भारतीय सांख्यिकी सेवा (आईईएस/आईएसएस) परीक्षा 26 जून 2022 को होगी। इस परीक्षा के लिए प्रवेश पत्र जारी कर दिए गए है। पंजीकृत उम्मीदवार आधिकारिक वेबसाइट upsconline.nic.in के माध्यम से अपना प्रवेश पत्र प्राप्त कर सकते हैं। आयोग ने यूपीएससी आईईएस आईएसएस परीक्षा की तैयारी पूरी कर ली है। UPSC IES/ISS एडमिट…
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suntara · 2 months
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I just have this deep vehemence esp rn for these EXAMS that determine everything kind of thing
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drvinaybajrangiji · 29 days
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Is Government Job Yoga Present in Kundali
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Are you aspiring to have a successful career in the government sector? Do you constantly wonder if you have the proper planetary alignments in your Kundali to secure a government job? If these questions have been on your mind, you are not alone.
Will you get government job? Do you often ponder your fate and wonder if it will lead you to a career in the public sector? When it comes to career, many individuals often wonder about the likelihood of securing a government job. In astrology, the placement of planets in the birth chart can provide insights into one's career path and potential for government employment. The Tenth House of the Kundli, also known as the House of Career, plays a significant role in determining one's professional life. A strong Tenth House is believed to enhance the chances of obtaining a government job due to its association with authority, public service, and governance.
The Tenth House and Government Job Prospects
The Tenth House represents one's professional life, status, reputation, and societal achievements. When this house is well-occupied by benefic planets like Jupiter, Saturn, or Sun, it indicates a strong potential for success in government-related careers. These planets bring qualities such as discipline, leadership, and a sense of responsibility, which are highly valued in government positions. Additionally, a favourable placement of the Tenth House lord and its aspects to other houses can further strengthen the likelihood of securing a government job.
Individuals with a prominent Tenth House in their Kundli may find themselves drawn to professions in civil services, administration, politics, or public sector undertakings. The influence of benefic planets on the Tenth House can also indicate support from authorities and government officials, making it easier to navigate the competitive landscape of government job exams and interviews.
Do you also constantly think, "Will I clear the UPSC exam in 2024? UPSC exam is considered one of India's toughest exams, with a success rate of only 0.1%. Having Government Job Yoga in your Kundali can significantly increase your chances of success. But again, it is not a guarantee. The key to cracking the UPSC exam lies in dedication, perseverance, and a well-planned strategy. Astrology can provide valuable insights and proper guidance, but it is ultimately up to the individual to put in the effort and hard work.
Are you trying your luck hard and thinking about clearing the SSC CGL exam this year?
The Staff Selection Commission (SSC) Combined Graduate Level (CGL) exam is another highly competitive exam for government job aspirants. With the right planetary combinations and positioning, one can have a strong chance of clearing this exam. However, it is essential to remember that this is not the only determining factor. One must also put in the necessary effort and preparation to achieve success.
Government Job Yoga in Kundali can be a helpful indicator of potential success in the government sector. However, it is essential not solely to rely on astrology for career decisions. Seeking guidance from a reliable and experienced Career astrologer, Dr. Vinay Bajrangi can provide valuable insights and advice. Still, ultimately, one's hard work and determination lead to success.
So, do not rest on your laurels if you have Government Job Yoga in your Kundali. Use it as motivation to work harder and smarter towards your goals. And if you don't have this yoga, do not be disheartened. Remember, with dedication and perseverance, anything is possible.
Source Url: https://sites.google.com/view/aapki-kismat/blog/is-government-job-yoga-present-in-kundali
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Can I Prepare Anthropology Optional Without Attending Coaching Classes
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There is no prerequisite that you take coaching to pass the IAS exam. Yes, you can prepare for anthropology on your own without attending any coaching classes. But this is a subject that requires professional guidance, an experienced teacher and a strategic approach to get good marks in the mains exam.  
That’s why we at Sapiens IAS recommend you to join the best coaching for anthropology optional by Pradip Sarkar. Pradip Sir IAS anthropology coaching will equip you with the necessary arrangements to score good marks in anthropology paper-
·      Syllabus Completion: Due to proper guidance and planning, the coaching institutes like Sapiens IAS can complete the UPSC Syllabus in a short duration.
·      Getting Inspired by Past Experience: Pradip Sarkar sir has vast experience of 18 years in the UPSC field, so it becomes helpful for the candidates. Candidates doing self-study lack guidance from experienced teachers.
·      Mock Test for Preparation: We organise multiple Mock Tests to test the performance of candidates. In Self-study, you don’t get this facility.
·      Study Material: Pradip sir at Sapiens IAS teaches the candidates how to make crisp and short notes for the final revision. We also provide ready to write anthropology optional study material to our students.
·      Getting Recent Updates: Staying updated with the latest UPSC exam news becomes easy if you join Coaching. The faculty provides you with all the latest news related to exam pattern, syllabus, etc. During Self-study, candidates are very busy managing everything on their own, so they may miss the latest updates related to the UPSC exam.
·      Know The Competition: As there will be many candidates in the UPSC coaching class in Delhi, you get to know where you stand among these candidates. This can give you a good push in your preparation. 
    So well, anthropology can be studied on your own, it’s advisable to take guidance and enrol in Sapiens IAS anthropology optional coaching as it will be easier to learn and grasp the fundamentals of the subject. Join Pradip Sarkar anthropology classes and elevate your preparation.
Get in touch with Sapiens IAS institute in Delhi: -
Visit Website - https://sapiensias.co.in/
Contact Us - 9718354962, 9318384883
Address - 17a/44, 3rd Floor, W.E.A., Near Karol Bagh Metro Pillar No. 99, New Delhi-110005
Google Maps - https://maps.app.goo.gl/VAiEPBHuetVa4DSP7
Connect with us on Social Media Platforms: -
YouTube - https://www.youtube.com/c/SapiensIAS
Facebook - https://www.facebook.com/SapiensIAS/
Instagram - https://www.instagram.com/sapiensias.in/
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sarkaariresult · 11 months
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UPSC NDA II Final Result
UPSC NDA II Final Result has recently released , So If you want to check it or know complete details about this exam and many others . Now you can SEE HERE
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indgovtjobs-net · 1 year
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UPSC NDA & NA (I) Exam 2023- Apply Online
UPSC NDA & NA (I) Exam 2023- Apply Online
UPSC NDA & NA (I) Exam 2023 : Union Public Service Commission has released a notification for National Defence Academy and Naval Academy Examination (I), 2023 . Those Interested in this announcement and with all the needed credentials can go through the announcement completely and apply online. Union Public Service Commission Name of the Post:UPSC – NDA & NA (I) ExamPost Date:23-12-2022Total…
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jobtamizhan · 1 year
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UPSC Recruitment 2023 341 CDS I Vacancy
UPSC Recruitment 2023 341 CDS I Vacancy #jobtamizhan #govtjobs #governmentrecruitment #centralgovtjobs #tnpsc #upsc #ssc
UPSC – Union Public Service Commission Recruitment 2022 Inviting the Application for the Following Posts Combined Defence Services Examination (I). Totally 341 Vacancies are Available for This Job. Candidates Need to Apply Offline Via Posts for These Posts. the Work Location is All Over India, Central Government Official Release The Notification Interested and Eligible Candidate Please Must Check…
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Well, the answer is yes. You can prepare for and clear the UPSC exam without coaching classes. But you need to be more attentive to your self-study, stay updated with the entire syllabus, and start preparing in advance, and most importantly you have to dedicate yourself to your aim completely. You can take the assistance of your friends or online study materials as well.
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thejobifyupdates · 2 years
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UPSC IES/ ISS Admit card 2022 | Exam Date, Entrance Hall Ticket
UPSC IES/ ISS Admit card 2022 | Exam Date, Entrance Hall Ticket
UPSC IES/ ISS Admit card 2022 | Exam Date, Entrance Hall Ticket: The Union Public Service Commission (UPSC) released the UPSC ESE Prelims Admit Card on January 31, 2022, at upsc.gov.in. Up till February 20, 2022, the UPSC IES Admit Card can be downloaded. The UPSC ESE hall ticket may be downloaded from this website. To download their admission cards, they must also provide login credentials such…
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krazyshoppy · 2 years
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​यूपीएससी ने जारी किया आईईएस आईएसएस के लिए नोटिफिकेशन, जानें कैसे कर सकते हैं आवेदन
​यूपीएससी ने जारी किया आईईएस आईएसएस के लिए नोटिफिकेशन, जानें कैसे कर सकते हैं आवेदन
​यूपीएससी ने इंडियन इकोनॉमिक सर्विस और इंडियन स्टैटिक्स सर्विस परीक्षा के लिए अधिसूचना जारी कर दी है. जो उम्मीदवार आईईएस और आईएसएस परीक्षा 2022 में शामिल होना चाहते हैं, वे 26 अप्रैल 2022 तक आवेदन सकते हैं. यूपीएससी द्वारा देश भर के कई केंद्रों पर 24 जून से 26 जून तक परीक्षा आयोजित करेगा. इस साल यह परीक्षा 53 पदों पर भर्ती करने के लिए हो रही है. आवश्यक योग्यताइंडियन इकोनॉमिक सर्विस परीक्षा के लिए…
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nayani-reads · 1 month
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🥀Hello! I'm Nayani.
🪻🪻This blog is a journal of sorts, which houses all the things that inspire and motivate me on my academic journey. 🪻🪻
I'm currently hoping to:
🍂get into a PhD program for English literature
Update: I DID IT!! I RANKED 129 IN THE WHOLE COUNTRY!!!!!
🍂and preparing for my country's civil service exams (shout out to all UPSC aspirants, we're all in this together!)
I will be reblogging posts, and none of the pictures are mine (unless stated). 🌼🌼
I am a huge believer in finding what you're passionate about, and going for it with everything you've got, as long as you keep your mental and physical health in mind. 🌷🌷🌷And everything is so much better if you make friends along the way!
🌸🌸Follow along if you find anything here that you like, and shoot me a text if you ever need someone to talk to. 🌸🌸
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lawfullyfit · 27 days
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Hi
Ok, I am so glad to meet an upsc aspirant here, I have been trying to find people but I am mostly too anxious to go out in our town library.
I see that your are preparing for upcoming 2024 pre and lots and lots of luck, I hope you can clear with ease
I will be giving the exam next year and I can already feel the panic set in, I am preparing on my own but feeling really out of depth RN
Please please give some tips 🙏
Helloooo and me too!! Thank you for the wishes cuz I could use some luck this time 🥹 although I’m not too old to the prep myself, I’d say the biggest help can be not to get too flustered by the prep honestly. The more you panic the more you get into perfectionism and end up self sabotaging I feel. You have just the right amount to prepare comfortably. Just make sure you’re being consistent with studies (can be any form tbh) and you’ll do fine! 🩷
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scribblersobia · 9 months
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Which way to go? Which is the place where life is the easiest? What career should I pursue to be wealthy and happy? What goals are the 'best' goals? 
Lately, I have been seeing videos on Youtube and reading content where some people guide people on how specific courses or exams are not worth doing. Someone made a video on how NEET is full of stress; and how CA, government exams, and UPSC are a complete mess; someone said how Engineering or MBA is not worth your time and effort. They explain with such zeal that it can influence anyone. I completely agree that times have changed, and we need to learn other skills too, but there is one thing I want to say about all this stuff going on on social media that is whatever you do requires EFFORTS. There is no free lunch in this world; no career is stress-free MBBS, UPSC, CA, GOVERNMENT EXAMS, ENGINEERING, and MBA are tough. Even if you want to start a business, it requires skills, money, and hard work. Someone who has been working and studying hard for an exam is not imbecilic; people work hard as they want to build a good life for themselves. There is no shortcut in life. Nothing can beat your education. I have seen many uncles and aunts mock other kids by saying, beta UPSC/NEET/JEE/etc., kyun kar rahe ho, and their kids are themselves preparing for such exams and choosing such careers. I want to tell this to all those learners who get influenced by such people. Listen, there are no comforts; life is life when it is uncomfortable. You grow when you fail, work hard, and wait for your dreams to come true. Do what your heart wants you to do. If studying MBBS/CA makes you happy, then do it. If You wish to prepare for UPSC, then do it. It is all about taking responsibility for your life and making the best out of every day. Learn to stand on your ground, act smart, and work hard. Consistency matters the most, and don't let outer world opinions control your life. Remember, whatever you do, you need to put effort, from NEET, CA to UPSC, learning a new skill, or being an entrepreneur; every dream requires effort, choose your strenuous goal, and give your best to make it an 'easy.'
@scribblersobia
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naveenkumarchandra · 10 months
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Health and Fitness: A Personal Journey.
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Hello everyone, I hope all of your are doing well. Today we will be talking about health and fitness, focusing on the working professionals and students. I have also released this article as a podcast episode for those who wish to listen and prefer that mode. Now, let’s begin.
As far back as I can remember, I was always an athletic kid, into multiple sports right from early childhood. I used to play outside till very late in the evening and I used to play in whatever small breaks we could get in school. The same was true for college as well, the maximum amount of time I spend was on the football field for sure. But, while I was very athletic I was also severely underweight for my height and age. In college third year, I weighed 54 Kgs, the right weight for me then was around 10 Kgs more than my weight. I was underweight, of course I was also suffering from lack of multiple vital nutrients like Vitamin D, C, Iron etc. It was then that I decided I needed to take care of the issue and I started my fitness journey. But back then, I was a college student, life was very chilled out, no pressure, no stress, with friends and it was relatively easier. I am not saying college life doesn’t have any stress, but it is still easier to manage while you are a student. For working professionals though, it is a completely different challenge, to ensure that you workout and also eat healthy is an uphill task and I know it as recently I restarted my fitness journey after a long break of 3 years. Back in college, after starting on this path, I did well, I gained weight and muscles, and by the time I passed out, I was 71 Kgs, perfect for my body, my height and age. I continued working out after passing out, all the while I was preparing for UPSC, I was working out daily, in fact my whole preparation and schedule of the same was built around my gym timings and it was the best decision I made during my preparation. Actually my fitness jounreny had a very important and crucial role to play in my UPSC preparation, let me tell you an instance which paved way for my preparation. So, it was after second year and I was home and it was the beginning when I was starting to think, only think of UPSC as a possibility, so I told my father. He was of course happy but he also knew how incredibly unpredictable and luck based exam it is so he was cautious and he knew that ever since I went to IIT I was perhaps not that much into studying daily for hours and it won’t be easy so he didn’t show much enthusiasm and I also dropped the idea since it looked he wasn’t on board as such. I went back to college and it was third year and I started working out, when I went back home, time, after a couch of months, results and changes have already started to show and I had gained a few Kgs and muscles as well. When my father saw me, as he came back from office, I was in the hall, he saw me from a distance, didn’t see my face but he didn’t, for a second recognise me, when he did, his eyes lit up. Many years later, after my selection, he told me, it was this moment when he thought that if I can workout and change my health and body with such dedication, I can surely do anything and of course UPSC, I was smart he knew that and now he knew I was dedicated again.
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I used to go to the gym very early, around 5 in the morning and I used to workout for 1.5 hours and after everything I used to sit and study for a few hours and then used to take a break for a small nap. This kept me fresh and energised throughout the day and this also kept me fit. The result was while most aspirants gain weight during preparation, I was at my best fitness level when I got selected. I arrived in service at my ideal weight and muscle composition. This is when I stopped working out, once I reached the academy, I couldn’t continue and I don’t have any excuse, I should’ve. But the break which I thought would last a few days, in fact lasted 3 years. This is how human brain works and this is how life works, you feel you are in control and before you know it, you ave lost it all beyond a pint where you feel its salvageable. Now, this is around 4 months back. It’s not that I never tried to get back to working out, in fact I did a few times but each time I couldn’t continue for some or the other reason, the most important being of course the laziness of thinking I am already in good enough shape and I don’t need to workout so much. But it was not true, I wasn’t in fact in that great a shape and yes, I needed to hit the gym urgently and also to take control of my diet. It hit me hard around January last week of this year when suddenly I started noticing that I was edging closer to entering the severely overweight or obese category, I didn’t look that but I weighed that for sure, my weight was around 78-79 Kgs in that period, around 8-9 KGs overweight and I was also starting to feel bad and uncomfortable in my own skin. Thats when one fine day I decided okay, enough is enough, this time I will go and I will stick to it and everything else will have to work around my heath and well being, everything else, including my work. It only sounds a bug deal, in reality, it isn’t, I will show you how. The word “priority” is on of the most misused and overused word and people who claim to have their health and fitness as their priority rarely do, when you have it as your priority, what it means is that everything comes second. Your work around your daily fitness regime and you fit everything around it. That is the most basic thing to do and it is also not as tough as it sounds.
I would now talk about how to go about your journey, now, many of you might already be intermediate or a few months into their journeys so you might have already done a bit of it but still, most of the listeners, I would assume know little to nothing. But before I start, let me knock out the biggest lie ever told, “I don’t have time”. Now, I don’t know how anyone who watches every single movie that is released on any platform and every single trending or other wise TV series, one who watches all IPL matches, one who watches and scrolls reels for hours on end and can’t even eat food without first deciding what to watch on Netflix say these words, which is true for most people I know. It is never the lack of time but what you feel your time is best suited for. You can’t have this excuse if you are sitting in front of Netflix for hours everyday or sleeping at 2-3 in the night acting time online on some social media or watching random videos somewhere. You have time, you need to make a choice, that whether your health actually comes first or you only like to say that it does.
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1- Let us begin, first thing that you need to do is to know what your body is like, know your body and its condition, trust me it is all worth it, it will be the solid foundation on which everything would be built. So, first thing you need to do is to prepare a chart with the following information:
1- Age
2- Sex
3- Height
4- Body Weight
5- BMI
6- Body Fat Percentage
7- Basal Metabolic Rate or BMR and Total Daily Energy Expenditure or TDEE*
8- Photos of your body, front and sides.
*Relation of TDEE with BMR: Based on your daily activity status
1- Sedentary (BMR x 1.2): You regularly have to tell Netflix you are still watching.  You don’t intentionally exercise at all.
2- Lightly Active (BMR x 1.375): You casually stroll through your neighbourhood a few times a week. On average, you walk for exercise about 30 minutes a day.
3- Moderately Active (BMR x 1.55): One hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise a day.
4- Very Active (BMR x 1.725)
Now, most of the things as mentioned above are straight forward, let me tell you in brief bout rest, BMI is Body Mass Index and it represents if you are under-weight/over-weight or in the right range for your height and age and sex. Basal Metabolic Rate is the basic amount of calories your body needs to burn to function normally, while TDEE is the total amount of calories your body burns throughout the day including the BMR. The reason why this information is important is that it helps us in planning our diet and workout routine. Every body and individual is different so one needs to understand their bodies and what it needs to proceed. After you have this data, which can be easily calculated at home, though of course fat percentage is more clinical and can only be calculated approximately, it is good enough. Formulas for the same are easily available on the net. Once you’ve done this exercise, which won’t take more than 30 minutes of your time, you can move on to the next step.
2- Next step is to determine what is your goal, this sounds very simple and it is, but most of the people who go to the gym just go and do the regular exercises hoping to achieve their goals Chenin fact different goals require different exercise and diet regimens. For the purpose of this piece, I would assume one goal, which was my goal the second time when I restarted my fitness journey, my goal was to reduce weight and maintain muscles, that is weight loss through fat loss while maintaining muscles as much as possible.
Your goal can be to gain size or weight, which I did in college or your goal can also be to shed kilos and not caring as much about muscle loss or it ca be anything else. Once you are clear on your goal, it is time to move on to the next step.
3- This step is again, very very crucial. We have determined the condition or our body and we have determined our goal. By the way, I am hoping that you are writing all the down. I strongly suggest to maintain a small logbook or notebook or whatever, digital entries but do maintain all records. Now, coming to the main point, in this step we would make a schedule. Its not a whole lot but we would need to find out and know which time would we be going to the gym and what all are we going to eat. Now, as I said earlier, I am going to assume that the goal here is to reduce weight and try to maintain as much muscle as possible. For this Goa, there are two components which we need to see, the first is weight reduction, for this, the key is in having a calorie deficit diet, which means burning more calorie than what we are consuming. For the second part of the goal, that is marinating muscles, the key is strength training o weight training. One thing which will be common to both these parts is our diet, which will help us in reducing weight and also in adding muscles and preventing muscle loss.
Now, for a calorie deficit diet, the initial calculations that we did, where we calculated our BMI, BMR and TDEE would be needed. BMI is needed as a larger guide to see where we stand and where we wish to go, like I was 78+ Kgs when I started and I wanted to go to 70 Kgs and my target was 4 months, that would mean a reduction of 2 Kgs every month, 500 gms every week. This is not a linear progression so don’t worry as results initially won’t be tis straightforward. This is just to illustrate. Now, since my goal was to reduce 8 Kgs and I also didn’t want muscle loss, I had to create a diet which helped me with this. This where the basic work and understand of macronutrients or macros comes into picture, that is Fats, Carbohydrates and Proteins, I would focus on just these three. There are many different things which are said about a healthy or normal composition of these macros where it is said, for example protein, that you should have it in around 1.5 times of your body weight or the ratio for your macros should be 50% carbs, 20% protein and 30% fat, but this ratio won’t work if you are trying to reduce weight. The good part about my goal was that both weight reduction and muscle retainment would require me to cut carbs and add more protein. The ratio which I suggest to people who have the same goal as I did would be 20% carbs, 50% Protein and 30% Fat, you can further decrease carbs and go upto 10% and add fat and protein. The basic is that carbs are to be kept to minimum and fat is to be used as energy source and to burn while working out, this is also the basic of what we know as the keto diet. Few more basics which one needs to avoid as much as possible and when I say, one needs to use this as conservatively as possible, not as much as possible once or twice every few days but once or twice every few weeks, that is, as much as possible, avoid maida, avoid noodles, avoid fried food, avoid fast food, avoid sugar in whatever form apart from natural sugar in fruits, that too eat fruits and avoid juices (you may take watermelon juice), avoid white rice. If you look at this list, it only looks big, it isn’t, most maida items are also most fried and fast food items so if you avoid one, you avoid others, the only real effort here would be in avoiding white rice, which is staple in Indian food across cultures. You have to make some sacrifices. Now, once we know what not to eat, let me come to what all you can eat. For a low carbs and a high protein diet, you need to first fix your protein sources, I will assume non-veg diet but I Willa slo include all veg sources so that veg people can just use the same foods minus the non-veg items. The basic foods to build a high protein and low carb Diet you need are eggs, paneer, soya chunks, chicken, mutton, lentils, chickpeas, nuts, fish and whey protein powder or blend. Now, whey protein is a very important part of your diet since it is not possible to intake the required amount of protein from just regular food sources and whey protein is an absolutely safe, tested and reliable supplement. How you eat them is upto you but you need to ensure that you eat at least 200-300 calories less than your TDEE.
So, a basic day would look like, having 8 boiled egg whites, 4 in the morning and 4 in the evening, which would mean approx 29 gas of protein, in breakfast, along with your 4 eggs, you can have any traditional Indian breakfast but quantity should not be more than one, that is if you have dosa, just one, if you have paratha, just one and the size too , must not be more than 50 gms as this is almost all carbs. Then, for lunch, you can have a big bowl of any daal with some vegetable salad consisting of carrots and cucumbers and other vegetables as per your liking, this would add another 10 gas of protein. You can also have a watermelon juice. This is your lunch, nothing fancy, nothing heavy. Then you have to carry one protein shake to the gym and consume it during workout, another 25 gas of protein, post workout, you will have 4 egg whites and some nuts, nuts will add another 3-4 gas of protein. After this you don’t need to indulge in any evening snack but if you crave a lot, have a protein bar, but be careful, don’t make it a habit as they too are heavy on carbs. For dinner, you can have either roasted chicken, or roasted or plain paneer or soya chunks, no roti or rice, if you really can’t control, have just one roti. Also have some salad. This will add another 75 gms to your protein depending on the source while chicken is almost all protein, paneer is high in fat and carbs and soya is high in carbs. But either way, you won’t be harmed, you can have it but yes be cautious with paneer. You will need to have another protein shake before going to bed, another 25 gms.
You can vary this diet as per your need, goals, availability of foods etc but keys is to maximise protein and minimise carbs and use fat as energy source. This day that I just described above would give you anywhere between 160-180 of protein, between 80-100 gs of carbs and around 40-50 gms of fat. This would mean, proteins would provide you approx 700 calories, carbs would’ve you around 500 and fat would supply another 600, this would be a total of 1800 calories, perfect for a TDEE of 2000.
Now that you have an idea about diet, let’s move on to exercise. Since the goal is to reduce wight and maintain muscle, weight training is very crucial, as it helps retain and add muscle and muscle development. Just the diet would only see weight loss but it would come from both fat and muscle loss. We just need fat loss, so we would need to hit the gym. Also we would need to do both, weight training and also abs/cardio. We would need to workout 5-6 days in a week and for 60-75 minutes minimum, 45-60 minutes of weight training and 15 minutes of cardio/abs. This is to be done daily. What exercises are to be done can easily be found depending on your level as a gym goer, beginner or intermediate. The key of course is consistency. You need to monitor your workouts and your diet, you need to be extremely conscious of what you eat and how much did you actually workout, just going to the gym ,listening to some music and doing some random exercises and chatting isn’t going to help, similarly, following the diet but every other day partying, eating out or having snacks or drinking alcohol too frequently isn’t going to help either. You need one one hand a strict control on what you eat, you also need on the other a strict eye on what to avoid, similar just showing up at the gym is the first step, you need to workout with full focus and dedication, of course have fun but don’t let it ruin the main goal, don’t get distracted and say start taking very long breaks in between sets.
Now, these are three most important steps of your fitness journey. But there are several smaller but very important things you need to keep in mind.
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1. Set Realistic Goals: Start by setting realistic health and fitness goals that align with your lifestyle. Understand your limitations and design a plan that suits your time constraints and preferences. Whether it's losing weight, building strength, or increasing energy levels, having clear goals will help you stay motivated and focused. You can have a target of shading 10 Kgs but it can’t be done in 1 month or 2, you need to give yourself a real chance otherwise you would just get disappointed and leave it in between.

2. Incorporate Short Workouts: If time is a constraint, break down your workout sessions into shorter, more manageable intervals throughout the day. A 15-20 minute high-intensity interval training (HIIT) workout can be very affective. Look for opportunities to be active during your day, such as taking the stairs instead of the elevator or going for a brisk walk during lunch breaks. But this is for days when you can’t workout normally, don’t make this a habit.

3. Stay Hydrated: Water plays a crucial role in maintaining optimal health and fitness. Stay hydrated throughout the day by drinking an adequate amount of water. Carry a reusable water bottle with you to ensure you have access to water wherever you go. Avoid excessive consumption of sugary beverages and caffeinated drinks, as they can lead to dehydration and affect your energy levels.

4. Practice Mindful Eating: Incorporate mindfulness into your eating habits. Slow down and savor each bite, paying attention to the flavors and textures of your food. This can help you recognize when you're full and prevent overeating. Avoid distractions like watching TV or using electronic devices while eating, as they can lead to mindless snacking and overeating.

5. Get Sufficient Rest: Adequate sleep is crucial for recovery and overall well-being. Aim for 7-8 hours of quality sleep each night. Establish a bedtime routine to promote better sleep, such as avoiding electronic devices before bed and creating a calm and comfortable sleeping environment. Prioritize rest days in your workout schedule to allow your body to recover and prevent burnout.

6. Track Progress and Document it: Ensure that you take pics as you did at the start every 15 days. Also weigh yourself once every week. I would strongly suggest to get one normal weighing scale at home. Maintain and fitness journal is a must.


So, we have come to the end of this piece on health and fitness. Thank you all for reading and take care.

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indgovtjobs-net · 1 year
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UPSC CDS (I) Exam 2023- Apply Online
UPSC CDS (I) Exam 2023- Apply Online
UPSC CDS (I) Exam 2023 : Union Public Service Commission has released a notification for Combined Defence Services (CDS) Exam I 2023 . Those Interested in this announcement and with all the needed credentials can go through the announcement completely and apply online. Union Public Service Commission Name of the Post:UPSC – CDS (I) ExamPost Date:23-12-2022Total Vacancy341Application ModeApply…
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manasastuff-blog · 3 months
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UPSC National Defence Academy NDA and Naval Academy NA Examination 2024 Apply Online for 400 Post
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 Union Public Service Commission UPSC has released the National Defence Academy NDA (Male / Female), Naval Academy NA Only for Male, NDA & NA First Examination 2024. Those Candidate Are Interested to UPSC NDA & NA 2024 Exam Can Apply Online from 20/12/2023 to 09/01/2024. Read the notification for recruitment eligibility, post information, selection procedure, age limit, pay scale and all other information.
Union Public Service Commission (UPSC)
UPSC National Defence Academy NDA & NA First Examination 2024
UPSC NDA Exam Notice No. 03/2022-NDA-I :  Short Details of Notification
WWW.SARKARIRESULT.COM
Important Dates
Application Begin : 20/12/2023
Last Date for Apply Online : 09/01/2024 Upto 06:00 PM Only
Pay Exam Fee Last Date : 09/01/2024
Modify / Edit Form : 10-16 January 2024
NDA I Exam Date : 21/04/2024
Admit Card Released : Before Exam
Application Fee
General / OBC : 100/-
SC / ST : 0/- (Nil)
All Category Female : 0/-
Pay the Examination Fee Through Net Banking, Debit Card, Credit Card or Pay the Exam Fee Through Cash E Challan Fee Mode Submit the Exam Fee at State Bank of India SBI Any Branches in India.
UPSC NDA I Notification 2024: Age Limit as on Details
Age Between: 02/07/2005 to 01/07/2008
Age Relaxation Extra as per NDA I Exam 2024 Rules.
UPSC NDA & NDA I Recruitment 2024 : Vacancy Details Total : 400 Post
Post Name
Wing Name
Total Post
UPSC NDA & NDA Eligibility 2024
National Defence Academy NDA (Male / Female)
Army
208
10+2 Intermediate Exam in Any Recognized Board
Navy
42
10+2 Intermediate Class 12 Exam Passed / Appearing in Any Recognized Board with Physics & Mathematics as a Subject.
Airforce
120
Naval Academy NA Only for Male
10+2 Cadet Entry
30
How to Fill UPSC NDA I Exam 2024 Online Form
UPSC has made One Time Registration OTR mandatory for all its recruitments, thus OTR is necessary in this recruitment National Defense Academy 2024 also, those who have not done OTR yet should do their OTR, without it the application will not be accepted.
Union Public Service Commission UPSC Are Released the Notification for NDA I Exam 2024 for the 400+ Approx Vacancies in Army, Navy, Airforce Recruitment 2024 Candidate Can Apply Between 20/12/2023 to 09/01/2024
Candidate Read the Notification Before Apply the Recruitment Application Form in UPSC NDA Online Form 2024.
Kindly Check and Collect the All Document - Eligibility, ID Proof, Address Details, Basic Details.
Kindly Ready Scan Document Related to Recruitment Form - Photo, Sign, ID Proof, Etc.
Before Submit the Application Form Must Check the Preview and All Column Carefully.
If Candidate Required to Paying the Application Fee Must Submit. If You have Not the Required Application Fees Your Form is Not Completed.
Take A Print Out of Final Submitted Form.
NDA CRASH COURSE ( 6 MONTHS ) NDA ADVANCE COURSE (1 YEAR)
At Manasa Defence Academy, we take pride in providing the best training in India for those who are interested in pursuing a career in defense. Whether you aspire to join the prestigious National Defense Academy (NDA) or wish to advance your skills through our NDA Crash Course or NDA Advance Course, we have got you covered. In this article, we will delve into the details of these courses, highlighting their duration, curriculum, and the invaluable training you can expect to receive.
NDA Crash Course (6 months)
 Academy is designed to prepare candidates for the rigorous selection process of the National Defense Academy within a span of six months. During this short but intensive period, we ensure that you receive comprehensive training to enhance your chances of clearing the NDA entrance examination.
Duration and Curriculum
The NDA Crash Course is carefully crafted to cover all the important subjects and topics required for the NDA entrance examination. Over the course of six months, you will undergo an extensive curriculum that includes:
Mathematics: We provide in-depth coaching in mathematics, covering topics such as algebra, geometry, trigonometry, calculus, and statistics. Our experienced faculty will guide you through complex problem-solving techniques and ensure you have a strong foundation in this subject.
General Ability: This section tests your English language proficiency, general knowledge, and logical reasoning. We offer comprehensive study materials and conduct regular mock tests to help you improve your command over vocabulary, comprehension, and critical thinking.
Physical Training: Physical fitness is a crucial aspect of defense training. Our NDA Crash Course includes regular physical training sessions to improve your stamina, strength, and overall fitness levels. You will partake in activities such as running, obstacle courses, and team sports to develop the necessary physical endurance required for a career in the defense forces.
Intensive Coaching and Guidance
At Manasa Defence Academy, we believe in offering personalized attention to each candidate. Our experienced faculty members are dedicated and passionate about helping you achieve your goals. Through small batch sizes, we ensure that every student receives individualized coaching, allowing for better interaction and focused learning.
Our faculty members have prior experience in defense services and possess comprehensive knowledge of the NDA examination pattern. They provide valuable insights, tips, and tricks to tackle the examination effectively. Additionally, weekly doubt-clearing sessions and regular progress evaluations are conducted to track your performance and address any areas that require improvement.
NDA Advance Course (1 year)
For those seeking a more thorough and comprehensive preparation for the NDA entrance examination, Manasa Defence Academy offers the NDA Advance Course spanning one year. This course provides an in-depth understanding of the subjects and ample time for practice to ensure a higher success rate.
Duration and Curriculum
The NDA Advance Course is designed to cover the entire NDA syllabus in great detail. The duration of one year allows for an extensive focus on each subject, ensuring a comprehensive understanding. The curriculum includes:
Mathematics: Similar to the NDA Crash Course, mathematics is a vital component of the NDA Advance Course. Our expert faculty members provide extensive coaching in mathematics, enabling you to solve complex problems with ease and accuracy.
General Ability: The general ability section in the NDA entrance examination requires a broad understanding of English, general knowledge, and logical reasoning. Our Advance Course offers an intensive study of these subjects, along with regular practice sessions and mock tests to enhance your performance.
SSB Interview Preparation: Clearing the Services Selection Board (SSB) interview is an essential step towards joining the defense forces. Our NDA Advance Course includes personalized guidance and intensive training to help you excel in the SSB interview. Mock interviews, group discussions, and personality development sessions are conducted to enhance your overall performance and confidence.
Exclusive Study Material and Resources
As part of the NDA Advance Course, you will receive exclusive study materials, including comprehensive notes, practice papers, and reference books. These resources are carefully curated to cover the entire NDA syllabus and are regularly updated to align with the latest examination pattern and trends.
Our library facilities also provide access to a wide range of books, magazines, and journals related to defense studies. This allows you to broaden your knowledge base and stay updated with current affairs, military history, and global security issues.
Conclusion
If you have a burning desire to serve your country and embark on a fulfilling career in defense, the NDA Crash Course (6 months) and NDA Advance Course (1 year) at Manasa Defence Academy are perfect choices for you. With our dedicated faculty, comprehensive curriculum, and personalized attention, we strive to equip you with the necessary knowledge and skills to succeed in the NDA entrance examination. Don’t miss the chance to turn your aspirations into reality – join Manasa Defence Academy and kickstart your journey towards a rewarding career in defense.
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