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Terms and Conditions

Welcome to Website Name!

These terms and conditions outline the rules and regulations for the use of Company Name's Website, located at Website.com.

By accessing this website we assume you accept these terms and conditions. Do not continue to use Website Name if you do not agree to take all of the terms and conditions stated on this page.

The following terminology applies to these Terms and Conditions, Privacy Statement and Disclaimer Notice and all Agreements: “Client”, “You” and “Your” refers to you, the person log on this website and compliant to the Company's terms and conditions. “The Company”, “Ourselves”, “We”, “Our” and “Us”, refers to our Company. “Party”, “Parties”, or “Us”, refers to both the Client and ourselves. All terms refer to the offer, acceptance and consideration of payment necessary to undertake the process of our assistance to the Client in the most appropriate manner for the express purpose of meeting the Client's needs in respect of provision of the Company's stated services, in accordance with and subject to, prevailing law of Netherlands. Any use of the above terminology or other words in the singular, plural, capitalization and/or he/she or they, are taken as interchangeable and therefore as referring to same.

Cookies

We employ the use of cookies. By accessing Fitt9.blogspot.com you agreed to use cookies in agreement with the Fitt9.blogspot.com Privacy Policy.

Most interactive websites use cookies to let us retrieve the user's details for each visit. Cookies are used by our website to enable the functionality of certain areas to make it easier for people visiting our website. Some of our affiliate/advertising partners may also use cookies.

License

Unless otherwise stated, Fitt9.blogspot.com and/or its licensors own the intellectual property rights for all material on Fitt9.blogspot.com. All intellectual property rights are reserved. You may access this from Website Name for your own personal use subjected to restrictions set in these terms and conditions.

You must not:

  • Republish material from Fitt9.blogspot.com
  • Sell, rent or sub-license material from Fitt9.blogspot.com
  • Reproduce, duplicate or copy material from Fitt9.blogspot.com
  • Redistribute content from Fitt9.blogspot.com

This Agreement shall begin on the date hereof.

Parts of this website offer an opportunity for users to post and exchange opinions and information in certain areas of the website. Fitt9.blogspot.com does not filter, edit, publish or review Comments prior to their presence on the website. Comments do not reflect the views and opinions of Fitt9.blogspot.com,its agents and/or affiliates. Comments reflect the views and opinions of the person who post their views and opinions. To the extent permitted by applicable laws, Fitt9.blogspot.com shall not be liable for the Comments or for any liability, damages or expenses caused and/or suffered as a result of any use of and/or posting of and/or appearance of the Comments on this website.

Fitt9.blogspot.com reserves the right to monitor all Comments and to remove any Comments which can be considered inappropriate, offensive or causes breach of these Terms and Conditions.

You warrant and represent that:

  • You are entitled to post the Comments on our website and have all necessary licenses and consents to do so;
  • The Comments do not invade any intellectual property right, including without limitation copyright, patent or trademark of any third party;
  • The Comments do not contain any defamatory, libelous, offensive, indecent or otherwise unlawful material which is an invasion of privacy
  • The Comments will not be used to solicit or promote business or custom or present commercial activities or unlawful activity.

You hereby grant Fitt9.blogspot.com a non-exclusive license to use, reproduce, edit and authorize others to use, reproduce and edit any of your Comments in any and all forms, formats or media.

Hyperlinking to our Content

The following organizations may link to our Website without prior written approval:

  • Government agencies;
  • Search engines;
  • News organizations;
  • Online directory distributors may link to our Website in the same manner as they hyperlink to the Websites of other listed businesses; and
  • System wide Accredited Businesses except soliciting non-profit organizations, charity shopping malls, and charity fundraising groups which may not hyperlink to our Web site.

These organizations may link to our home page, to publications or to other Website information so long as the link: (a) is not in any way deceptive; (b) does not falsely imply sponsorship, endorsement or approval of the linking party and its products and/or services; and (c) fits within the context of the linking party's site.

We may consider and approve other link requests from the following types of organizations:

  • commonly-known consumer and/or business information sources;
  • dot.com community sites;
  • associations or other groups representing charities;
  • online directory distributors;
  • internet portals;
  • accounting, law and consulting firms; and
  • educational institutions and trade associations.

We will approve link requests from these organizations if we decide that: (a) the link would not make us look unfavorably to ourselves or to our accredited businesses; (b) the organization does not have any negative records with us; (c) the benefit to us from the visibility of the hyperlink compensates the absence of Fitt9.blogspot.com; and (d) the link is in the context of general resource information.

These organizations may link to our home page so long as the link: (a) is not in any way deceptive; (b) does not falsely imply sponsorship, endorsement or approval of the linking party and its products or services; and (c) fits within the context of the linking party's site.

If you are one of the organizations listed in paragraph 2 above and are interested in linking to our website, you must inform us by sending an e-mail to Fitt9.blogspot.com. Please include your name, your organization name, contact information as well as the URL of your site, a list of any URLs from which you intend to link to our Website, and a list of the URLs on our site to which you would like to link. Wait 2-3 weeks for a response.

Approved organizations may hyperlink to our Website as follows:

  • By use of our corporate name; or
  • By use of the uniform resource locator being linked to; or
  • By use of any other description of our Website being linked to that makes sense within the context and format of content on the linking party's site.

No use of Fitt9.blogspot.com's logo or other artwork will be allowed for linking absent a trademark license agreement.

iFrames

Without prior approval and written permission, you may not create frames around our Webpages that alter in any way the visual presentation or appearance of our Website.

Content Liability

We shall not be hold responsible for any content that appears on your Website. You agree to protect and defend us against all claims that is rising on your Website. No link(s) should appear on any Website that may be interpreted as libelous, obscene or criminal, or which infringes, otherwise violates, or advocates the infringement or other violation of, any third party rights.

Reservation of Rights

We reserve the right to request that you remove all links or any particular link to our Website. You approve to immediately remove all links to our Website upon request. We also reserve the right to amen these terms and conditions and it's linking policy at any time. By continuously linking to our Website, you agree to be bound to and follow these linking terms and conditions.

Removal of links from our website

If you find any link on our Website that is offensive for any reason, you are free to contact and inform us any moment. We will consider requests to remove links but we are not obligated to or so or to respond to you directly.

We do not ensure that the information on this website is correct, we do not warrant its completeness or accuracy; nor do we promise to ensure that the website remains available or that the material on the website is kept up to date.

Disclaimer

To the maximum extent permitted by applicable law, we exclude all representations, warranties and conditions relating to our website and the use of this website. Nothing in this disclaimer will:

The limitations and prohibitions of liability set in this Section and elsewhere in this disclaimer: (a) are subject to the preceding paragraph; and (b) govern all liabilities arising under the disclaimer, including liabilities arising in contract, in tort and for breach of statutory duty.

As long as the website and the information and services on the website are provided free of charge, we will not be liable for any loss or damage of any nature.

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Legs Workouts

Legs Workouts  Here’s a complete leg workout plan targeting quads, hamstrings, glutes, and calves —suitable for gym or home depending on equipment. LEG WORKOUT (GYM VERSION) Warm-up (5–10 mins): Light jogging, dynamic stretches (leg swings, bodyweight squats) 1. Barbell Squats – 4 sets x 8–10 reps Targets: Quads, glutes, core 2. Romanian Deadlifts – 3 sets x 10–12 reps Targets: Hamstrings, glutes 3. Walking Lunges (Dumbbells Optional) – 3 sets x 12 reps per leg Targets: Glutes, quads, balance 4. Leg Press – 3 sets x 10 reps Targets: Quads, glutes 5. Leg Curl Machine – 3 sets x 12 reps Targets: Hamstrings 6. Calf Raises – 4 sets x 15–20 reps Targets: Calves (gastrocnemius, soleus) Cooldown: Stretch quads, hamstrings, glutes, calves — hold each for 20–30 seconds LEG WORKOUT (HOME / NO EQUIPMENT) Warm-up (5–10 mins): Jumping jacks, high knees, hip circles  Bodyweight Squats – 4 sets x 15 reps   Glute Bridges – 3 sets x 15 reps  Step-Ups (use stairs/chair) – 3 set...
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Healthy Routine

Healthy habits are the foundation of a healthy, fulfilling life . Here’s a clear and practical list you can start incorporating: 1. Eat a Balanced Diet Focus on whole foods : vegetables, fruits, lean proteins, whole grains, nuts, and seeds. Limit processed foods , sugary drinks, and excessive salt. Stay hydrated —aim for 2–3 liters of water daily. 2. Move Your Body Regularly Aim for 30 minutes of moderate exercise most days (brisk walking, cycling, swimming). Include strength training 2–3 times a week. Stretch or do yoga to improve flexibility and reduce stress. 3. Prioritize Quality Sleep Get 7–9 hours of sleep per night. Keep a consistent sleep schedule, even on weekends. Avoid screens and heavy meals before bedtime. 4. Manage Stress Effectively Practice mindfulness , meditation, or deep breathing. Spend time in nature or with loved ones. Journal your thoughts or practice gratitude daily. 5. Avoid Harmful Substances Limit alcohol consumption. Avoid smoking and recreation...
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Intermittent Fasting

Intermittent Fasting  s an eating pattern that cycles between periods of fasting and eating. It doesn’t prescribe what you eat, but rather when you eat. Popular Intermittent Fasting Methods Here are the most common IF schedules: Method      Eating Window      Fasting Hours Notes 16:8      12 PM – 8 PM      16 hrs      Most popular; skip breakfast. 14:10      10 AM – 8 PM      14 hrs      Easier for beginners. 18:6      1 PM – 7 PM      18 hrs      More advanced. How It Works During fasting, insulin levels drop and your body burns stored fat. Growth hormone increases, aiding fat loss and muscle gain. Cells initiate repair processes (like autophagy). Benefits Weight loss and fat burning Improved insulin sensitivity Reduced inflammation May improve brain function Simpler meal planning Who Should Avoid It or Consult a D...
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Counting Calories

Counting calories in food involves identifying how many kilocalories (kcal) (commonly called "calories") each ingredient or meal contains. Here’s a quick guide to help you do that: Basic Calorie Values Per Gram : These are the average calories per gram of macronutrients: Nutrient Calories per gram Carbohydrates     4 kcal Proteins     4 kcal Fats     9 kcal Alcohol     7 kcal How to Count Calories in Food 1. Use Food Labels Check the nutritional label on packaged foods. It will list: Serving size Calories per serving Macronutrient breakdown 2. Use Kitchen Scale + Food Database Weigh your food and use apps/websites like: MyFitnessPal HealthifyMe (India-focused) FatSecret NutritionData Google Search (“100g rice calories”) 3. Estimate Using Common Calorie Counts Here are rough estimates for common foods: Food Item                          Serving Si...
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Morning Vs Evening workouts

Morning workouts Vs Evening workouts Here’s a direct comparison between morning workouts and evening workouts , including the benefits , drawbacks , and which might suit you best based on your goals and lifestyle. Morning Workouts Benefits Boosts metabolism : You burn more calories throughout the day (afterburn effect). Improves consistency : Fewer distractions in the morning. Enhances mood : Releases endorphins early, improving focus and positivity. May aid fat loss : Working out on an empty stomach (fasted cardio) may help burn more fat. Improves discipline : Builds a strong routine Drawbacks Body is stiffer : Muscles and joints may not be fully warmed up. Performance may be lower : Body temp, strength, and flexibility are at their lowest in the morning. Harder to wake up early : Especially if you’re not a morning person. Evening Workouts Benefits Peak physical performance : Strength, endurance, and flexibility are higher in the evening. Better recovery : Body is fully fueled and h...
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