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SMART CHOICES WHEN DINING OUT
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As the weekend is here for many people, eating out is a way to relax and socialize. Any type of social hangout like going out for movie, dinner, coffee, date with loved ones, etc. is incomplete without FOOD. But if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. The good news is that usually there are healthier options at every restaurant, even at fast-food places. By following some simple guidelines, you can enjoy eating out and still have a healthy diet. So here are few of the smart choices that I make to avoid being antisocial and at the same time keep my weight loss practices on the right path: 1. Cafe If you are going for a coffee with your friend or colleague, you can make it worthy and harmless for your diet regime. Sometimes you feel that it’s just a coffee and it’s absolutely ok to take it, but NO. A cappuccino/frappe may be as heavy as a meal as they are loaded with added sugar and fats and hence it becomes important to make a healthier choice: – Order a black coffee or a green tea instead of a latte or a whole fat cappuccino. If you want to use a creamer, then ask for almond milk or soy milk rather than taking a whole fat creamer. – If you like to have something cold, have an iced coffee with stevia or treat yourself with a mocha without sugar. – If you want to munch on something, avoid high fat muffins/cakes/biscotti’s and opt for nuts! 2. Movie If you are a movie buff and like to catch up on movies often with your friends or family, then go ahead with that but know how to stay healthy and avoid unnecessary calories coming from that junk food being served at the theaters: – If you prefer popcorn, then the ideal quantity is 2 handful as it is loaded with butter. – Instead of nachos and cheese, get yourself something else like a low-fat frozen yogurt (if there is any healthy option). – Avoid hot dogs and go for no cheese/butter sandwiches. – Avoid empty calories present in sugar loaded cola drinks; instead opt for plain water. 3. Dining out at a Restaurant Now this is the most tricky place where all your week’s effort can go in vain in minutes. So let me highlight some healthier options, which could be a great help to save your weight loss efforts: a) Drinks Usually the evening or the afternoon starts with drinks. So make sure your drinks are not loaded with sodas or any type of sugar syrups. Instead have a sparkling water or a fresh lime with soda. b) Appetizers – At a Chinese restaurant, order a clear soup (vegetables/chicken) with no MSG or order some steamed veggies. Also, if you like dim sum, relish their taste as well but keep the quantity in mind (have 2 pieces). – At a Japanese restaurant, order yourself a miso soup and some sushi. It will make you so full that you can jump straight to the desserts and skip the main course. – At a Mexican restaurant, have a soup and some guacamole with chips (have 4-5). – At an Italian restaurant, have some nice broth soup as it has few calories in comparison to the other creamy soups. You can have some crostino with no cheese or a salad with dressing on the side. – At an Indian restaurant, have a dal soup/chicken tikka/paneer tikka. Avoid the kebabs as they are loaded with fats. c) Sides Some of the super healthy and extremely delicious options for the sides are as under: – Instead of fries, go for saute veggies. – Ask for steamed broccoli seasoned with salt and pepper as they are yummy. – Order jacket potato with some salsa. d) Main Course – Chinese/Thai main course choices – steamed brown rice/white rice with veggies or chicken. Avoid lamb! – Japanese main course can be again some rice & veggies. – Mexican cuisine healthier choices can include burrito without cheese. – Italian food lovers can enjoy pizza with less cheese and lots of veggies, no sauce pasta with vegetables/olive oil. Avoid high cheese and cream main course options like lasagne. – Indian main course choices can include dal tadka with some rice or a chicken gravy without ghee or cream. Another option that can be opted is a tandoori roti with some low fat palak paneer. Go light on the main course options as desserts are yet to come! e) Desserts One should never curb the desire for desserts while going as you have a wide number of healthy choices available. Don’t forget to follow the sharing rule while enjoying desserts- have a spoon or two rather than having the whole portion. Here are few safe choices: – A plate of fresh fruits. – Low-fat yogurt topped with fruits. – Granita or sorbets. Hence by opting these choices, you can effectively balance your health and social lifestyles. Don’t forget that weight loss is easy if you have your way outs. So be smart and create an inspiration around for other as well. Remember that cheating with your diet once a while is definitely OKAY but if you make some lifestyle changes, the journey of weight loss become easier and fun. Cheers! ...

AVOCADO  THE SUPERFOOD
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The avocado (Persea americana) is a tree native to Mexico and Central America. It is one of the staple ingredients in diets around the world. It is an essential ingredient in sinful and rich dip for chips, salads, and sweets. It is a nutritious food that provides essential nutrients like fats, fiber, potassium, magnesium, copper, and manganese, as well as most of the B vitamins and vitamins C, E and K. It is a boon for everyone: vegan, vegetarians, and anyone who enjoys fresh, tasty foods. Along with this, it is of great help to the weight watchers too as it boosts the weight loss process. With its proven health benefits like – lowering cholesterol, quelling hunger pangs and reducing the belly fat, the avocado is arguably a perfect dietary option for weight watchers. Here are major reasons why: 1. Kills your hunger Nutrition journal in its study highlighted that people who ate fresh avocado for lunch had 40% reduced desire to eat for hours afterward. The freshly made guacamole (avocado-based dip) is the best hunger killer known to man till date. With only 60 calories, guacamole provides a high level of satiety value and keeps you away from food & unnecessary calories for hours. Just keep in mind that you make guacamole at home as many of the ones that are available in jars at stores are made without the real fruit! 2. Low calories American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi-caloric diet high in oleic acid (monounsaturated fats) to evaluate their impact. The result of the study highlighted that physical activity of people following high oleic acid diet was 13.5% higher as compared to the palmitic acid diet. This clearly means that eating this wonder fruit can provide you the same energy boost which you get from man-made pre-workout supplements. This makes you reduce the calorie consumption and get that extra boost naturally without any concern for the side effects. 3. Regulate sugar metabolism & insulin sensitivity Diabetes Care in one of its study found that men and women whose vitamin K intake was among the highest, i.e. 25% of subjects showed a 19% lower risk of developing diabetes over the course of 10 years as compared to people who have low vitamin K intake. An avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including 14g of satiating fiber and 66% (60 mg) of your daily need for vitamin K. 4. Complete body fuel Nutrition Journal in one of its study found that eating a half sized avocado daily contributes in improving the overall diet quality and also reduces the risk of metabolic syndrome by 50%. Along with this, it further expands that an avocado eater has a lower body mass index and smaller waist circumference. This makes it very clear that this wonder fruit opens the best gateway to a better, leaner and healthier lifestyle for all individuals. 5. Rich in antioxidants Antioxidants from fruits and vegetables help in neutralizing the impact of free radicals (destructive rogue oxygen molecules which are natural byproducts of metabolism) in our body. As highlighted earlier, avocados are rich in monounsaturated fats and a study in Mexico has highlighted that these avocados help in effectively handling the impact of these free radicals and boost up the working of metabolism. 6. Targets your belly Researchers are of a viewpoint that if you replace the basic vegetable cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can majorly contribute in reducing the abdominal fat, which ultimately also lowers the risk for metabolic syndrome. Penn State in one of its study found out that people who consume about 3 tbsp of monounsaturated fats on a daily basis for a month lowered their belly fat by 1.6% compared to those who consumed a flax/safflower oil. 7. Keeps cholesterol at bay As a result of some studies that have been conducted, researchers have opted avocado the best natural fruit available to not only keep doctors away but also keep cholesterol and the related problems at bay! The studies have attributed the level of monounsaturated fat content available in avocado to play an important part in lowering elevated cholesterol — a factor in insulin resistance, excess weight, and obesity. 8. Nutritional info In 1 small Californian avocado, there are about 227 calories, 2.7g of protein, 21 g of fats and 11.8g of carbs. The major content of carbohydrates is in the form of fiber, i.e. around 9.2g which is a great contribution to daily fiber intake. Along with this, in the fats there are only 2.9g saturated fat and the rest is healthy monounsaturated input. Also the avocados from Florida are larger in size and hence have more calories- 365 calories and 30.5g of fat So, don’t forget to make this wonder fruit an essential element for a healthier & happier day and also use it as a key to boost your weight loss efforts. ...

Burpees For Instant Weight Loss
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Well, today let’s talk about this power-packed exercise which is called the BURPEES. It was named after the American Physiologist Royal H. Burpee. He developed the BURPEE test as a part of his thesis during his PhD in Physiology as a simple method to know the fitness level in a person and this is how it all began. Today this is the most effective form of exercise that gives immense results for weight loss and body toning. Now doing this power-packed exercise is too simple. You just need to perform the following steps:1. Take a standing position2. Get in the plank mode3. Lower your chest to do a push-up4. Kick your feet back to their original position5. Get up, jump and repeat it from step one.There are some super benefits if you include this exercise in your workout schedule, which are explicated as under:1. No Equipment neededThis form of exercise does not require any equipment which makes it very easy to be performed anywhere and anytime. Since it is a non-equipment workout; so you really do have no excuse to not do them! You can do them in your home, at the gym, in the garden, on holiday – or anywhere else you feel like.2. Strengthens your coreBurpees will get you the perfect abs and core in the fastest way. It is one of the best exercises ever to boost your endurance and build a strong core. Just 10 burpees reps in a row will make your heart pound and your breath get quicker. Do them consistently and watch as your core strengthen!3. Burns mega caloriesBurpees actually convert your body into a fat burning machine. They are awesome because they help in complete body workout. This single exercise includes a squat, press up and jump squat. As this exercise involves multiple muscles, it tends to elevate your heart rate to maximum level and hence burn loads of excessive calories. Along with this, some studies have also shown that high-intensity exercises like burpees actually burn up to 50% more fat than moderate exercising. It is quite indicative that it is the perfect form of exercise which burns mega calories, builds upper-body strength, and increases power. So if you want to lose weight, ditch the bike, cycles and treadmills – and do burpees instead.4. Improves aerobic enduranceBurpees aren’t just great for helping you to lose fat and build muscle; they can actually help to improve the health of your heart and lungs. This is because burpees are classified as an anaerobic exercise, which means that your muscles aren’t using oxygen during the workout. Instead, your body uses glycogen (the stored form of glucose) as fuel. Anaerobic exercise plays an active role to increase endurance and fitness levels.5. Works on entire bodyThe most effective and productive mix of multiple exercises has enough options to tone the entire body. Its impact is not limited to only one body part rather it helps in toning and shaping the entire body structure.6. Raises metabolism for a continued fat burning even after completionAccording to American College of Sports Medicine doing 10 fast-paced reps of burpees makes the same impact at revving your metabolism as a 30-second all-out sprint. Improved levels of metabolism make your body a fat burning machine and helps to burn calories and fat long after you actually stop exercising.7. Good for everyoneBurpees is one form of exercise that benefits all kinds of people. If you are a Pro at Workout and spend more than 2 hours on exercise every day, it will definitely benefit you if you include Burpees in your workout and also if you are a beginner and have just begun to work out or get into a regime for Weight loss, it will give you miraculous results. Hence, it can be treated at par with running as it surely takes some efforts to do burpees.8. Extensive results if you do it every dayUnlike running, which is a monotonous form of exercise, burpees are fast paced, dynamic, and never boring. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain or, just to look good. Including this exercise in your daily routine you will be able to achieve your weight loss goals much faster than any other form of exercise.Now after getting educated about the benefits of Burpees, one starts to think how many should be done. Well for that if you have just learned to do burpees and can do it right, start with 5 at a stretch and then keep doing it for a week. Once your body gets used to this exercise, you can keep adding 5-10 more every day and your final target could be as high as 100… So don’t wait. Just pull on your shoes and your gym wear and start doing BURPEES now.Caution: You should start doing it only if you know the right way to do it. Please make sure you don’t hurt your knees while doing it. If you feel the pressure on your knees, immediately stop doing that....

BURPEES FOR INSTANT WEIGHT LOSS
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Well, today let’s talk about this power-packed exercise which is called the BURPEES. It was named after the American Physiologist Royal H. Burpee. He developed the BURPEE test as a part of his thesis during his PhD in Physiology as a simple method to know the fitness level in a person and this is how it all began. Today this is the most effective form of exercise that gives immense results for weight loss and body toning. Now doing this power-packed exercise is too simple. You just need to perform the following steps: 1. Take a standing position 2. Get in the plank mode 3. Lower your chest to do a push-up 4. Kick your feet back to their original position 5. Get up, jump and repeat it from step one. There are some super benefits if you include this exercise in your workout schedule, which are explicated as under: 1. No Equipment needed This form of exercise does not require any equipment which makes it very easy to be performed anywhere and anytime. Since it is a non-equipment workout; so you really do have no excuse to not do them! You can do them in your home, at the gym, in the garden, on holiday – or anywhere else you feel like. 2. Strengthens your core Burpees will get you the perfect abs and core in the fastest way. It is one of the best exercises ever to boost your endurance and build a strong core. Just 10 burpees reps in a row will make your heart pound and your breath get quicker. Do them consistently and watch as your core strengthen! 3. Burns mega calories Burpees actually convert your body into a fat burning machine. They are awesome because they help in complete body workout. This single exercise includes a squat, press up and jump squat. As this exercise involves multiple muscles, it tends to elevate your heart rate to maximum level and hence burn loads of excessive calories. Along with this, some studies have also shown that high-intensity exercises like burpees actually burn up to 50% more fat than moderate exercising. It is quite indicative that it is the perfect form of exercise which burns mega calories, builds upper-body strength, and increases power. So if you want to lose weight, ditch the bike, cycles and treadmills – and do burpees instead. 4. Improves aerobic endurance Burpees aren’t just great for helping you to lose fat and build muscle; they can actually help to improve the health of your heart and lungs. This is because burpees are classified as an anaerobic exercise, which means that your muscles aren’t using oxygen during the workout. Instead, your body uses glycogen (the stored form of glucose) as fuel. Anaerobic exercise plays an active role to increase endurance and fitness levels. 5. Works on entire body The most effective and productive mix of multiple exercises has enough options to tone the entire body. Its impact is not limited to only one body part rather it helps in toning and shaping the entire body structure. 6. Raises metabolism for a continued fat burning even after completion According to American College of Sports Medicine doing 10 fast-paced reps of burpees makes the same impact at revving your metabolism as a 30-second all-out sprint. Improved levels of metabolism make your body a fat burning machine and helps to burn calories and fat long after you actually stop exercising. 7. Good for everyone Burpees is one form of exercise that benefits all kinds of people. If you are a Pro at Workout and spend more than 2 hours on exercise every day, it will definitely benefit you if you include Burpees in your workout and also if you are a beginner and have just begun to work out or get into a regime for Weight loss, it will give you miraculous results. Hence, it can be treated at par with running as it surely takes some efforts to do burpees. 8. Extensive results if you do it every day Unlike running, which is a monotonous form of exercise, burpees are fast paced, dynamic, and never boring. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain or, just to look good. Including this exercise in your daily routine you will be able to achieve your weight loss goals much faster than any other form of exercise. Now after getting educated about the benefits of Burpees, one starts to think how many should be done. Well for that if you have just learned to do burpees and can do it right, start with 5 at a stretch and then keep doing it for a week. Once your body gets used to this exercise, you can keep adding 5-10 more every day and your final target could be as high as 100… So don’t wait. Just pull on your shoes and your gym wear and start doing BURPEES now. Caution: You should start doing it only if you know the right way to do it. Please make sure you don’t hurt your knees while doing it. If you feel the pressure on your knees, immediately stop doing that. ...

FATS HOW MUCH IN A DAY
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Our body needs all the nutrients like fats, carbs, proteins and fibers but in right proportion. Fat is an important source of energy for your body and is also required by the body for the healthy development of hair, skin, and brain. However, consuming too much fat can result in obesity. Certain types of fat, if consumed in excess, increases your risk for heart disease and hence should be taken in moderation. We at MEVOLIFE love to talk about weight loss and fat is one of the biggest contributors to make the weight loss journey successful. Now how much fat you need in a day depends on how many calories you consume in a day during your weight loss regime. So before you jump into this, know how much calories you require as per your body weight and height in order to lose weight. If you have a daily allowance of 1200 calories, then you need approximately 20-35% of it i.e. 330 calories and 1 gram of fat equals to 9 calories. And hence you can consume 36-40 grams of fats in order to lose weight out of which only 7% should come from saturated fats. You can also look into the below chart to have a detailed vision of the relation between calories and fat: Fat is available in many forms – some are good, some are bad and some are worse. So what fats are you actually supposed to eat and what to avoid? THE GOOD FAT a) Monounsaturated Fats Of all the fats, these get the most acceptance in medical and nutrition communities today. Monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. These oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. These fats, known as MUFAs, raise the good HDL cholesterol and lower the bad LDL cholesterol. Along with this, they also protect against the buildup of plaque in your arteries. Not only this, studies have also shown that they help to prevent belly fat. Monounsaturated fat is mostly found in food items like a) Olives and olive oil b) Canola oil c) Almonds d) Cashews e) Peanuts f) Peanut butter g) Sesame seeds h) Avocados b) Polyunsaturated fats Polyunsaturated fats are the must have fat and they are required for normal body functions but your body can’t make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. Along with this, they are also essential for blood clotting, muscle movement, and inflammation. A polyunsaturated fat usually has 2 bonds in its carbon chain. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids and both types offer health benefits. You can easily find this type of fat in – a) Fish b) Flaxseed c) Chia seeds d) Walnuts e) Canola oil f) Tofu g) Corn h) Safflower oil THE BAD FAT Saturated Fats consists of triglycerides containing saturated fatty acids. Saturated fatty acids don’t have a double bond between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully “saturated” with hydrogen atoms. These are usually those fats, which are available in the processed form. In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. Saturated Fats have had a bad impression in increasing your triglycerides levels and eventually harming your cardiac health. The trick is not to avoid eating them completely but you can have them in moderation that will help you not have any impact on your health. You can limit the intake of following food items: a) Fatty beef b) Lamb c) Pork d) Poultry with skin e) Beef fat (tallow) f) Lard and cream g) Butter h) Cheese and i) Other dairy products made from whole or reduced-fat (2 percent) milk. THE WORSE FAT Trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease and hence should not be consumed at all. Also, if you are looking for weight loss then the trans fat play a very major role in being the road blocker. Numerous studies have linked trans fat to heart disease, infertility, cancer, type 2 diabetes, liver problems, and obesity. Trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. Dr. Gerbstadt said that, “ They 100 percent promote heart disease”. A weight-control study in animals found that even with the exact same number of calories and identical amounts of fat, animals fed trans fat gained four times more weight and 30% more belly fat. A Brandeis University study found that subjects who consumed products made with hydrogenated oil experienced a drop in their “good” HDL cholesterol a significant rise in blood sugar—about 20%, in just four weeks. Isn’t that dangerous? Well it surely is but you can try the below tips: – Check the food label and see if there is any oil or hydrogenated oil/ partially hydrogenated oils mentioned in the label – Try eating more vegetables & fruits – Avoid deep fried foods – Go easy with high fat dairy products – Say big no to margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes. So be smart in you choices with fat but don’t avoid it completely for healthy life. Enjoy! ...

SQUATS TYPES & BENEFITS
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Weight training and aerobic activities are two most effective forms of exercise which help in boosting the weight loss process. There’s one single form of exercise that covers the benefits of these two – Squats. Squats are the perfect staple and they make your body look pretty amazing in just some time. They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises. Today we have got some great variations in squats which will not only keep you addicted to this exercise but will also double the level of impact it makes on your body. Checkout now- 1. Body weight squats Before trying out the advanced types of squats, it is very important to perform the basic squat in the right manner. This type of squat is the regular and most basic pose of the exercise which absolutely requires no equipment. The main key that will help you master this form of squat is to pretend that you are sitting on a chair and remember to put all your weight on the heels. Following are the steps – a) Feet hip width apart and slightly pointed out. b) Squat down to where your knees reach a 90-degree angle. c) Try to maintain the weight through your heels as you push yourself back up to start. d) Repeat 2-3 sets of 15 body weight squats. It is very important that you do not lean forward and maintain a flat back while doing this exercise. 2. Jump squats This is the advanced step for basic squats. Use the same pose but instead of going down with your body weight explode up and land back safely in the squat position. Use the following steps for perfect posture- a) Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. b) Dip your knees in preparation to leap. c) Explosively jump as high as you can. d) When you land, immediately squat down and jump again. e) Repeat 2-3 sets of 10 jump squats. 3. Sumo squats In this type of squats, your feet need to be wider that you butt width and the feet need to be significantly angled in outward direction. This form of squats targets your inner thighs. To do it follow these simple steps- a) Stand with your feet wide, toes pointing out. b) Hold your hands in front of your chest and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. c) Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise. e) Do two sets of 15 reps. f) If you want to make it more difficult grab some weight 4. Pulse squats Want to feel more heat and pressure? Then this will really blow you off. See the steps now- a) Get into basic squat form. b) Once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat. c) Repeat this 20 times 5. Single leg squats Another exciting variation in squats is to go for a single leg to increase the level of pressure to another level. To do this form of squats follow the listed steps- a) Lift your left leg either behind you or keep it as straight as possible in front of you. b) Now squat down on the right leg. c) Repeat this 20 times and then switch the legs and follow the same process. 6. Barbell/dumbbell squats Now that you’ve got your basic form down, it’s time to add some weights to your squat. This type of squat is a pretty advanced exercise that needs to be done in the gym and with equipments. a) Stand with your feet hip-distance apart, holding a dumbbell or bar across your upper back with an overhand grip. b) Bend your knees while keeping all the weight in your heels. c) Don’t let your knees move beyond your toes or your knees roll out or in. d) Press through your heels, and straighten your legs to return to standing. e) Do 2-3 sets of 15 squats. BENEFITS Some of major benefits and results of opting for these squats forms in your daily exercise regime are highlighted as below – a) Builds muscles throughout your body Though the main target of squats is lower body and legs but they also promote muscle growth around your entire body. The major reason behind this is the high intensity of this exercise which creates an anabolic environment and pushes the body to release hormones that are vital for muscle growth. b) Burns fat and boosts weight loss Along with building and toning muscles, squats helps in faster calories burnout. The intensity level of this exercise is so high that the rate of fat and calorie burning increases by 50%. So squats make a superb general workout for health and weight loss, as well as being a specific muscle toning exercise. c) No equipment workout It is a completely no equipment workout which is one the biggest advantage as you can do it anywhere and anytime you want. This also explicates that even when you are not able to visit your gym you are not away from your fitness/weight loss regime. d) Improved flexibility The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them flexible and strong at the same time. e) Better functioning of the digestive system Squats help you to remove waste from the body. It improves the pumping of body fluids, aiding in the removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for the improved movement of feces through your colon and more regular bowel movements. f) Rounded butt Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all! Warning If you are new to the squats, you should start slowly. Before each session, take time to warm up your body. Be careful to keep your knees in proper alignment as you squat to avoid injuries. ...

Squats Types & Benefits
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Weight training and aerobic activities are two most effective forms of exercise which help in boosting the weight loss process. There’s one single form of exercise that covers the benefits of these two – Squats. Squats are the perfect staple and they make your body look pretty amazing in just some time. They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises. Today we have got some great variations in squats which will not only keep you addicted to this exercise but will also double the level of impact it makes on your body. Checkout now-1. Body weight squatsBefore trying out the advanced types of squats, it is very important to perform the basic squat in the right manner. This type of squat is the regular and most basic pose of the exercise which absolutely requires no equipment. The main key that will help you master this form of squat is to pretend that you are sitting on a chair and remember to put all your weight on the heels. Following are the steps –a) Feet hip width apart and slightly pointed out.b) Squat down to where your knees reach a 90-degree angle.c) Try to maintain the weight through your heels as you push yourself back up to start.d) Repeat 2-3 sets of 15 body weight squats.It is very important that you do not lean forward and maintain a flat back while doing this exercise.2. Jump squatsThis is the advanced step for basic squats. Use the same pose but instead of going down with your body weight explode up and land back safely in the squat position. Use the following steps for perfect posture-a) Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.b) Dip your knees in preparation to leap.c) Explosively jump as high as you can.d) When you land, immediately squat down and jump again.e) Repeat 2-3 sets of 10 jump squats.3. Sumo squatsIn this type of squats, your feet need to be wider that you butt width and the feet need to be significantly angled in outward direction. This form of squats targets your inner thighs. To do it follow these simple steps-a) Stand with your feet wide, toes pointing out.b) Hold your hands in front of your chest and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.c) Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.e) Do two sets of 15 reps.f) If you want to make it more difficult grab some weight4. Pulse squatsWant to feel more heat and pressure? Then this will really blow you off. See the steps now-a) Get into basic squat form.b) Once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat.c) Repeat this 20 times5. Single leg squatsAnother exciting variation in squats is to go for a single leg to increase the level of pressure to another level. To do this form of squats follow the listed steps-a) Lift your left leg either behind you or keep it as straight as possible in front of you.b) Now squat down on the right leg.c) Repeat this 20 times and then switch the legs and follow the same process.6. Barbell/dumbbell squatsNow that you’ve got your basic form down, it’s time to add some weights to your squat. This type of squat is a pretty advanced exercise that needs to be done in the gym and with equipments.a) Stand with your feet hip-distance apart, holding a dumbbell or bar across your upper back with an overhand grip.b) Bend your knees while keeping all the weight in your heels.c) Don’t let your knees move beyond your toes or your knees roll out or in.d) Press through your heels, and straighten your legs to return to standing.e) Do 2-3 sets of 15 squats.BENEFITSSome of major benefits and results of opting for these squats forms in your daily exercise regime are highlighted as below –a) Builds muscles throughout your bodyThough the main target of squats is lower body and legs but they also promote muscle growth around your entire body. The major reason behind this is the high intensity of this exercise which creates an anabolic environment and pushes the body to release hormones that are vital for muscle growth.b) Burns fat and boosts weight lossAlong with building and toning muscles, squats helps in faster calories burnout. The intensity level of this exercise is so high that the rate of fat and calorie burning increases by 50%. So squats make a superb general workout for health and weight loss, as well as being a specific muscle toning exercise.c) No equipment workoutIt is a completely no equipment workout which is one the biggest advantage as you can do it anywhere and anytime you want. This also explicates that even when you are not able to visit your gym you are not away from your fitness/weight loss regime.d) Improved flexibilityThe bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them flexible and strong at the same time.e) Better functioning of the digestive systemSquats help you to remove waste from the body. It improves the pumping of body fluids, aiding in the removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for the improved movement of feces through your colon and more regular bowel movements.f) Rounded buttBenefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all!WarningIf you are new to the squats, you should start slowly. Before each session, take time to warm up your body. Be careful to keep your knees in proper alignment as you squat to avoid injuries....

CUMIN WATER METABOLISM BOOSTER
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Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let’s explore some of the major benefits of including cumin seeds in your daily food intake in detail –1.Fastens the weight loss processDaily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy!2. Boosts metabolism levelsWant to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient!3. Improves the working of digestive systemThe presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it.4. Detoxifies your bodyDetoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate.5. Promotes better sleepCan’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns!6. Regulates blood pressure & heart rateCumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well.7. Targets whole bodyCumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body – reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache!To ensure that you don’t miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: –IngredientsCumin seeds 1 tspWater 250 mlMethodFIRST1. In a glass, soak the cumin seeds overnight.2. In the morning, strain it into your cup and enjoy.SECOND1. Take a pan and add 1 teaspoon cumin seeds to it.2. Heat it a little on low flame for about 5 seconds.3. Now pour water into it and let it boil.4. After boiling, let it be covered and kept aside for about 4-5 mins.5. Strain it into your cup and enjoy it warm.6. You can add honey or a pinch of salt into it as per your requirements!TipDon’t forget to take this in the morning to boost your metabolism and eventually lose weight faster!...

CUMIN WATER METABOLISM BOOSTER
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Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let’s explore some of the major benefits of including cumin seeds in your daily food intake in detail – 1.Fastens the weight loss process Daily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy! 2. Boosts metabolism levels Want to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient! 3. Improves the working of digestive system The presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it. 4. Detoxifies your body Detoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate. 5. Promotes better sleep Can’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns! 6. Regulates blood pressure & heart rate Cumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well. 7. Targets whole body Cumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body – reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache! To ensure that you don’t miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: – Ingredients Cumin seeds 1 tsp Water 250 ml Method FIRST 1. In a glass, soak the cumin seeds overnight. 2. In the morning, strain it into your cup and enjoy. SECOND 1. Take a pan and add 1 teaspoon cumin seeds to it. 2. Heat it a little on low flame for about 5 seconds. 3. Now pour water into it and let it boil. 4. After boiling, let it be covered and kept aside for about 4-5 mins. 5. Strain it into your cup and enjoy it warm. 6. You can add honey or a pinch of salt into it as per your requirements! Tip Don’t forget to take this in the morning to boost your metabolism and eventually lose weight faster! ...

HOW TO LOSE WEIGHT BY SKIPPING
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Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? The answer is simple: It is SKIPPING ROPE! It is obvious that every one of us has or at least tried jumping a skipping rope in the past. It is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span. How to do skipping the right way? If you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method: The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders. It is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively! How much calories does it burn? The answer to this question is: As much you want! This is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. For example: If you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. On a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio. Benefits of skipping Some of the major benefits of including skipping in your weight loss regime are highlighted as under: a) It is a high-intensity interval training workout, which makes it one of the best cardio exercise. Skipping burns more calories in comparison to running. To make the difference more clear: The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! Along with this, British Rope Skipping Association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run. b) Skipping is a no equipment form of exercise. All the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you won’t have to miss your workout, all you need is a rope and an open area to burn calories. c) Jumping rope blasts the calves, tones your arms and shapes the abs. Studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. It is a low impact exercise than running and, therefore, a better option. Those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination! d) Skipping can be done by anybody and everybody, from beginners to advanced level. e) Skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills! f) Skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density! Conclusion Thus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster! ...

How To Lose Weight By Skipping
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Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? The answer is simple: It is SKIPPING ROPE! It is obvious that every one of us has or at least tried jumping a skipping rope in the past. It is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span.How to do skipping the right way?If you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method:The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders. It is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively!How much calories does it burn?The answer to this question is: As much you want! This is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. For example: If you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. On a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio.Benefits of skippingSome of the major benefits of including skipping in your weight loss regime are highlighted as under:a) It is a high-intensity interval training workout, which makes it one of the best cardio exercise. Skipping burns more calories in comparison to running. To make the difference more clear: The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! Along with this, British Rope Skipping Association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run.b) Skipping is a no equipment form of exercise. All the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you won’t have to miss your workout, all you need is a rope and an open area to burn calories.c) Jumping rope blasts the calves, tones your arms and shapes the abs. Studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. It is a low impact exercise than running and, therefore, a better option. Those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination!d) Skipping can be done by anybody and everybody, from beginners to advanced level.e) Skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills!f) Skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density!ConclusionThus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!...

WHY PORTION CONTROL IS THE SECRET TO LOSING WEIGHT
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Having Too Much of a Good Thing Is it possible to have too much of a good thing? You can bet your life it is. You may be wondering why, even after piling your plate high with all of the tastiest, freshest, low calorie and healthiest food around you are still not losing weight . . . has the penny dropped yet? Even healthy food contains calories. Losing weight is not only about keeping an eye on what you eat; it’s also about how much you eat every day. The buzz words here are “portion size” – are you beginning to get the message? Reports suggest that portion sizes have more than doubled in the last twenty years and that some people eat pasta servings which are an incredible five times over recommendations . . . and that’s just an example. To put it into plain English, the majority of people eat far more than they need to, and what happens to all of that excess? Yes, you’ve got it . . . it ends up on the hips, the waistline, the “Mum tum”, the “muffin top” or whatever other nickname you have for your wobbly bits. There’s a lot to be said for the “little and often” technique. Starving all day to treat yourself to a large portion of pasta in the evenings is certainly not the way to reach your weight loss goals. Frequent Small Meals Will Help You Achieve Your Weight Loss Goals Breakfast really is the most important meal of the day and not only helps to keep the hunger pangs at bay but also gives the metabolism a kick-start in the mornings. Eat a small, healthy breakfast within a half hour of getting out of bed, how about a bowl of fruit, a poached egg with a slice of wholemeal toast or a small bowl of cereals or porridge. Split your daily calorie intake into five or six small meals a day. This will help to keep your energy levels high while simultaneously getting rid of any excess pounds and encouraging the body to burn excess fat and not muscle tissue. The Problem With Starving Yourself When food intake stops the body is pre-programmed to shut down into starvation mode – it’s all about self-preservation. If you don’t eat something regularly every three or four hours your metabolic rate slows down – this is bad for weight loss. A frequent supply of small meals helps to increase the energy you expend even while you are at rest which burns extra calories and helps to decrease your percentage of bodyfat . . . i.e. weight loss. It’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. Frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings. This also helps to keep you feeling energized throughout the day and able to exercise harder, burning more calories when you do get the chance to work out. ...

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