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Fitness

Risk Of A Sedentary Lifestyle Why You Should Stand More
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The world is finally beginning to understand that our bodies have been evolved to stand and walk and not to sit. Our earliest ancestors walked frequently on the ground and climbed trees and this allowed them to easily adapt to changing habitats and environments. Unfortunately, the modern world has made sitting more comfortable and tempting. Studies show that most people, on average, sit for about 7.7 hours each day – that’s almost the amount of time an adult spends sleeping! There are some people who may even sit up to 15 hours a day. Martha Grogan, Cardiologist at the Mayo Clinic, states that a sedentary lifestyle can increase one’s risk of heart disease. In fact, she mentions that the risk of heart disease for people who spend most hours of their day sitting is just as high as smoking. However, the negative effects of a sedentary lifestyle don’t end here. Too much sitting is linked to a myriad of health problems associated with weight gain, which not only includes heart disease but diabetes too. If you’re sitting for more than 7 hours a day, you’re obviously not active during this period. Sitting too much reduces the activity of lipoprotein lipase, an enzyme which aids in the metabolism of fat. Your blood sugar levels spike each time you have a meal. Your body goes under a calorie-storing mode for four hours. However, studies show that people who reduce their activity i.e. by sitting more, experience increased blood sugar spikes. This can become detrimental to the body and increase your risk of type-2 diabetes. In addition, a large study with 800,000 participants which compared people who sat the least with the ones who sat the most found that people who sat more had a 90 percent high risk of cardiovascular disease, 112 percent higher risk of diabetes, 147 percent higher risk of death lead by a cardiovascular problem and a 49 percent higher risk of death by any cause. Standing more is the only solution Your body is designed to stand upright and move around, therefore, to counteract the sitting disease, you need to stand more. Even if you exercise an hour every day, the effects of sitting for more than 7 hours a day cannot be negated. Researchers at the University of London have found that those whose occupation primarily involves standing and/or walking have a roughly 32 percent lower risk of early death compared to those involved in sedentary jobs. Furthermore, you burn more calories while standing because it involves more muscular contraction, especially in your thigh area. This improves your vascular health and your blood sugar levels. To reduce sitting time, try the following tips: 1. Always take the stairs and walk up when you’re going on an escalator 2. Stand when you’re taking public transport, such as buses and trains 3. Alternate standing and sitting while working and set a reminder to get your tush off the chair every 30 minutes 4. Set up a standing workstation to do some of your work on and to take calls 5. Consider switching from TV time to more active hobbies 6. Instead of having a meal when you meet up with your friends, go to the beach or the park for a walk instead 7. Walk for a little during your tea breaks 8. Instead of calling your co-worker, go to his or her desk ...

NO EQUIPMENT WORKOUT
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Many people give this excuse that because they do not have the expensive equipment or a membership of a fancy gym so they cannot workout. At this point, I think of movies like Rocky by Stallone and Shaolin Kungfu. Remember a scene in Rocky where one person works with fancy equipment in a high-tech gym and Sylvester Stallone works out in jungles with no equipment. Ultimately, he is better. The real champions and fitness freaks really do not need fancy equipment. If you see my own fitness studio, it has mirrors on all sides and sports wooden flooring and it is bare. It is an empty hall. When people come to train with me, they are amazed. Very surprised, they nervously ask me, “You train here? Without any equipment?” And I proudly say, yes. In that fitness studio, there is nothing and there is everything. For a decade, the same studio has trained hundreds of clients and delivered results, which no other gym possibly could. There has never been any injury. So how to train without any equipment? Firstly let us evaluate equipment. In any gym all over the world, what are the machines you find for cardio? Treadmill, bike, cross trainer and maybe rowing machine. There is nothing else ever. Then they have big machines to workout each body part separately. Now let us see the unlimited options you have to workout without machines or for that matter without any equipment. Cardio Aerobics, kickboxing, Tabata, Boot camp, power yoga, spot jogging, spot skipping, stair climbing. Not to forget various dance related workouts like Zumba, jazzercise, Bhangra aerobics, Bollywood workout, etc. Sculpting and Toning Yoga, Pilates, calisthenics, partner workout, free hand exercises like squats, lunges, push-ups, crunches, planks etc. What is equipment? Anything can be your equipment if you desire to workout. Walk in the park. Jog on the road. Swim. Ride a bicycle. Climb stairs and do not take the lift. Cardio is not hard to achieve. Remember the movie Mary Kom and how she trained? Our sports people really train like that. Your own body weight is the best resistance to workout against. How much weight will you lift in a gym? 5 kg, 10 kg or 20 kg. When you do a push-up or a squat, you workout against your full body weight and see how many kgs it is. What equipment does yoga require? Just a yoga mat. Sometimes not even that. Yoga is a complete workout. Doing quick rounds of sun salutation is a cardio. Incorporate some inverted postures like headstand or plough. Doing a Crow pose or a scorpion is tougher than doing 30 push-ups. You need not just physical strength but also the mental strength to do it. Climb trees, climb mountains. Go for hiking and trekking. Have an active lifestyle. Play games and sports. Our forgotten games like hopscotch or kho kho are good for agility and cardio. Stretching is important to make the body supple and relax the muscles. It also helps you become lean. Stretching does not require much equipment. You can stretch on your own even on the floor. Have you observed ballerinas working out just with barre? Our super fit pehalwaans workout in akharas that are raw and rustic. They have an amazing muscle strength and endurance and no machines. When you are not dependent on machines, you can workout anywhere- while traveling to a different city, in your office, in a hotel room and even in the aircraft. You know how to modify your regime. Amazing exercises like burpees, Mountain Climbers, Planks, lunges, etc. do not require equipment. So now, no more excuses. It is time to workout. For workout, we need will power and persistence. Make your workout real and effective, challenging and fun. Fancy is out and raw and rustic workout is the new rage. ...

IS SWIMMING GOOD FOR WEIGHT LOSS
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Swimming is an amazing and refreshing cardio workout, just like running and biking. It works the entire body and is a low-impact exercise, therefore, if you’ve just recovered from an injury, swimming may be a great way to start your fitness journey. It doesn’t matter if you can’t swim, with just a little practice; you’ll get hooked and will lose weight in no time. Health benefits The American Heart Association states that just 30 to 60 minutes of swimming for at least 4 days a week can help you lose weight and also reduce your risk of many chronic illnesses linked to lack of activity such as diabetes, heart disease, cancer, and stroke. Most types of cardio workouts only work certain muscle groups. For example, biking is a great lower body workout. However, if you’re looking for something that works the entire body, swimming is definitely for you. Swimming also helps boost your cardiovascular health while strengthening your lungs and heart. As mentioned earlier, swimming is a low-impact workout, which means it doesn’t put too much stress on the knees, back or hips like running or cycling. This makes it an excellent workout for individuals with joint pain. Talk to your doctor before starting any workout regimen and only begin swimming when he or she allows it. Weight loss Note that any workout will not lead to weight loss if coupled with an unhealthy diet and poor lifestyle choices. Therefore, if your goal is to lose weight, have a healthy and balanced diet with mostly clean and real food and minimum processed junk. This will maximize your weight loss efforts while you swim. Spend at least an hour day swimming thrice a week to yield results. Note that beginners should always start slow. For the first week, start with intervals. Swim for 30 to 60 seconds and then rest for 30 seconds. When the workout becomes easier, swim for a longer time and bring down your rest interval. Your goal should be to be able to swim for longer with minimum breaks in between. For example, try to perform 20 laps or 500 meters without rest as the workout becomes easier for you. If you’re an advanced swimmer, focus on keeping your heart rate up while swimming for best results. Try sprinting for three laps and then giving yourself an active rest period by swimming one lap slowly. Rest for 30 seconds, when required. Keep repeating this cycle until you hit 60 minutes. ...

EARLY MORNING WORKOUTS PROS AND CONS
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What is the best time of the day to workout? The answer may vary based on individual preferences, energy levels, motivation levels, and schedules, but one of the best ways to make sure that your exercise routine does not get lost in the shuffle is to go for morning workouts. Morning workouts do more than just keeping you fit and controlling your weight. Getting up early shows positive effects on overall mental health and wellness, though it is hard to follow for prolonged periods. However, did you know that much like everything else, the early morning workouts have their pitfalls too? Read through the following points to explore the varied pros and cons of morning exercising: PROS OF MORNING WORKOUT/strong> 1. One of the biggest advantage of morning workouts is that it keeps you refreshed for the entire day. In case you put off the exercise to later hours of the day, you are probably likely to deem it as unpleasant and put it off due to the numerous other things to be accomplished. Also, exercising in the morning is far more refreshing as compared to working out in the evening. 2. Exercising helps in releasing the mood booster hormones which help to increase optimism and self-efficacy, ultimately having a positive influence on the rest of your day! A study from the University of Glasgow showed that morning exercise boosts a person’s mood more than evening exercise. So with both mental and physical benefits, morning exercise sounds pretty good. 3. The Metabolic rate is higher in the morning as compared to evening and hence you tend to burn more calories in the morning. Along with this, the thermal effect of exercise (or activity) lasts at least four hours after a workout, which helps to increase the total calorie expenditure throughout the day. 4. If you want to lose weight faster go for morning exercises as they are more fruitful and show faster results. 5. Exercising in the morning is the key to disciplined lifestyle as you tend to go to bed timely to rise up early in the morning! CONS OF MORNING WORKOUT 1. If you’re not a morning person, staying motivated to wake up in time to work out can be hard! 2. Your body temperature is at it’s lowest in the morning, meaning that your muscles will be colder and less flexible, which increase the risk of injury and reduces the efficiency of exercise. 3. It is not advisable for people who don’t sleep early as sleeping less would increase the health in terms of Diabetes, Obesity and short life span. 4. It is not advisable for people who sacrifice their sleep for a workout as they might be prone to accidents whilst Cycling or running due to lack of sleep. So now you can evaluate the pros against the cons and take the decision that whether you would like to choose working out early in the morning or not. ...

Weight Loss Mistakes Hindering Your Success
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When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight: 1. Skipping meals It is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body! 2. Avoiding exercises Avoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home! 3. Diet foods and supplements Losing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first. 4. Diet food; without portion control! Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly. 5. Not chewing the food properly! Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body. Over to you! Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process! ...

6 STEP DAILY DETOX PLAN
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Detoxification, or detoxing as it’s commonly known, has earned a bad reputation. Many people think of detoxing as 7, 14, or even 21 days of drinking nothing but liquids. These short-term, high-effort, and nutrient-poor diets are ineffective at best and dangerous at worst. In fact, the human body is designed to detox itself every day through the gut, kidneys, skin, liver, and lungs. When detoxing is done in a healthy and safe manner, it can remove toxins from your body, improve immunity, slow down aging, increase energy, give you radiant skin, and help you lose weight. Here is an easy 6-step detox that you can incorporate into your daily routine: 1. Drink plenty of H2O: The human body is made up of 60-75% water. Drinking water is the easiest and the best way to detox. What you’re essentially doing is helping your kidneys flush out waste from your body. The aim should be to drink eight 8-oz glasses of water a day. Keeping well hydrated also does wonders for your skin and helps weight loss by keeping hunger pangs at bay. 2. Work up a sweat: If you’re spending all your time in an air conditioned environment, you’re missing out on a natural way to detox. Sweat is one of the body’s primary ways of getting rid of toxins. Make sure you sweat when you exercise. Spend some time outdoors. If you have access to a sauna, use it to get those beads of sweat rolling and expel those toxins from your system. 3. Take a deep breath: Poor posture and bad breathing habits keep our lungs from inhaling enough oxygen and expelling all the carbon dioxide. Try some yogic deep breathing exercises, preferably in the fresh air, to expel toxins via the aerial route. 4. Go organic: Are you aware of how much of your food comes out of cans, bottles, and boxes? Any food that is processed in a factory has chemicals, preservatives, and additives that accumulate in our bodies. Organically grown food is free from pesticides. For a natural way to detox, cut down on processed foods. Make fruits and vegetables a big portion of your diet – their high fiber content helps regulate the bowels and flush out toxins via the digestive system. 5. Spice it up: Turmeric, cumin, cloves, mustard, ginger, garlic, saffron, red pepper, cardamom, cinnamon, and cilantro are an inherent part of Indian cuisine. They also happen to be excellent detox spices that are antioxidants and help the liver drive out toxins from our bodies. Use these traditional Indian ingredients in healthy recipes to help your body detox. 6. Strike a pose: The systematic stretching and compressing of muscles in yoga stimulate the circulatory, digestive, and lymph systems of the body and helps them to cleanse and detox. In fact, exercise of any kind helps the body detoxify itself by breathing, sweating, circulating, and stretching. Try these simple detoxing techniques to cleanse your body and restore its balance. You’ll feel more energetic, you’ll sleep better, you’ll look younger, and you’ll probably drop a few pounds in the bargain. ...

BURN FAT WITH LUNGES
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Weight loss is no gamble and let’s confess, there are no shortcuts! Losing weight in a healthy way includes tailor made diet plans and strict exercising regimes. Even though you might hate some specific types of exercises but you need to understand that if you don’t include them in your workout regime then you are one who is at loss as you are subconsciously delaying your weight loss goals. If you are actually serious about losing weight fast then you should definitely consider adding lunges to your workout routine as it is an excellent exercise that involves a lot of muscles which ultimately means you will burn a lot of fat. Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. Many people hate this exercise as they consider it to be tough, but the very reason it is so good for weight loss is that it requires a lot a muscle and engages your whole body too. According to Health Status, adding 30 minutes of cardio along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person. Benefits of Lunges Some of the major advantages of including lunges in your weight loss goals are highlighted as under:- 1. Build leg and core strength Besides being an excellent warm-up exercise, lunges actually play a major role in strengthening your lower body. The basic lunges help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf. Not only this, the exercise also targets your core muscles – your abdomen, back, chest, pelvis, and buttocks– work together so you can adjust and maintain your lunge position without losing your balance! 2. Improves Flexibility If you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. Lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. Not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee. 3. Tone Muscles Doing lunges regularly would help you in strengthening and toning your quadriceps and your glutes. Along with hip extensions, squats and step ups, lunges is also a good option for your workout especially if you want to tone your buttocks. Types of Lunges Some of the most common types of lunge variations you can include in your daily workout sessions are explicated as under:- 1. Bodyweight Lunges Before moving forward with variations, it is really important to master the basic lunge. The simplest and perfect way to do bodyweight lunge is – 1. Place your hands on your hips, and stand tall with your shoulders pushed back. 2. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees Pause, then push yourself to the starting position. 2. Bicep Curl Lunges For this lunge variation, you would be requiring dumbbells. The right steps to do this one are – 1. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart. 2. Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders. 3. Lower the dumbbells and then return to the starting position. Repeat the same with left leg! 3. Goblet Reverse Lunges To do this one – 1. Hold a dumbbell vertically against your chest, with both hands cupping it. 2. Step backward with your right leg and lower your body into a lunge. 3. Pause, then return to the starting position. Repeat on the other side. 4. Dumbell Lateral Lunges 1. Hold a pair of dumbbells at arm’s length next to your sides. 2. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. 3. Pause, then quickly push yourself back to the starting position. Repeat on the other side. Tips when doing Lunges Here are some tips that will help you to do this exercise in the best way and also maximize the benefits you get from including it in your workout sessions:- 1. Keep your back straight and avoid leaning forward. This would allow you to gain maximum benefit and to avoid injuries. 2. Remember to align your shoulders with your hips throughout the exercise. 3. Refrain from extending the knee of your forward leg past your ankle. 4. Keep your head up, facing forward. ...

WHY YOU SHOULD TRY BODY WEIGHT EXERCISES
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There is no need to unnecessary complicate the way to weight loss and fitness. Simple body-weight exercises can be a great choice for achieving gains in strength, flexibility, and overall health. Above all, they don’t cost a thing and you can usually do them just about anywhere. Still looking for more reasons?? Here we’ve got some reasons why body-weight exercises should be a key component to your workout regime. Reasons Body-weight Workouts Are Here to Stay 1. Combines cardio and strength training Body-weight exercises are a ideal for weight loss as they combine the benefits of cardio workouts and strength training into one. Performing quick cardio sessions with exercises like burpees or high-knees between strength movements workouts like push-ups or lunges will keep the heart pumping while still encouraging muscle and strength development. 2. No scope for excuses Excuses like “no time” or it’s “inconvenient” get automatically eliminated with body-weight exercises as with these types of workouts you need a very little space and can be squeezed in into your daily routine easily. Exercising without equipment can also be used as a stress reliever whether you’re working at home or on a holiday. 3. No chance of boredom It can be easy to get stuck in a workout routine of treadmills, bicep curls, lat pull-downs, and bench presses. This is both boring and monotonous and that’s where body-weight training comes into picture. There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress. 4. Fastens the fat burning process Just a few minutes of a body-weight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the after burn effect, you know that even when your workout is over, your body can still be revved for hours to come. This ultimately helps in fastening the weight loss process for better results as your body is in action even after you have actually stopped working out. 5. Better balance When it comes to this type of training, sometimes increasing resistance means increasing balance, too. Functional movements involved in the body-weight exercises are likely to improve balance through better body awareness and control. 6. Gain core strength Forget the six pack abs and focus on core strength which can be easily harnessed with many simple body-weight movements that can engage all the muscles of the trunk of the body. Such exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance. 7. Challenging for all Body-weight exercises are great because they’re easily modified to challenge people with any amount of fitness level. Some of the few ways to make these exercises more challenging are – adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. Not to mention with each added modification, your progress will obviously go higher. 8. Increases your flexibility Body-weight training can go hand-in-hand with building strength and flexibility. Completing body-weight exercises through a full range of motion ensures your joints are moving freely. Along with this, it can lead to improved posture and might reduce the chance of exercise-related injury. The bottom line of the discussion is that there’s no universal “best” way to exercise, body-weight movements offer lots of benefits, especially if you’re new to resistance training. Whether you’re at home, at the gym, or even in a hotel room, body-weight training is one tool that can be helpful to all levels in every setting. ...

SHOES FOR WEIGHT LOSS DO THEY ACTUALLY WORK
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Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Not only taking proper care to find the right shoes improves the effectiveness of your workout but it also keeps injuries and accidents at bay. Further, the boost in the weight loss process owing to the right shoe selection helps in encouraging lifetime weight loss by making exercise more fun and less painful. The following tips will help you identify the right type of shoes, their benefits, and tips to keep in mind before shoe selection along with other related details. TYPES OF SHOES It is important to choose the shoes on the basis of the your workout type. A variety of sport shoes are available in the market for every type of exercise, like:- a) Lightweight and shock absorbing shoes for aerobics as they help to prevent foot fatigue and cushion the ball of the foot, which is put under pressure from aerobic exercise thus increasing your endurance. b) Shoes with inbuilt shockers for running & jogging as they can lessen the impact of your step and cushion the foot from heavy landings. c) Shoes with flexible soles for tennis for protecting your feet from the quick side-to-side movements of the game. d) Thick-soled & high top basketball shoes to provide extra protection against ankle and foot injuries caused by jumping. e) Cross training shoes are suitable if you perform a number of sport or exercise types in your workout. BENEFITS OF PROPER SHOES The right shoes are very important in order to foster and promote better exercising as they improve the workout efficiency. Apart from this, some of the other major contributions of proper shoes for workouts includes improving your overall performance and protecting you from injuries like like ankle strains, fractures, bunions, corns, etc. Further, right shoes can lessen the impact of your step and cushion the foot from heavy landings and also helps to keep the “Metatarsalgia”, a condition which presents as pain in the ball of the foot, at bay. THINGS TO KEEP IN MIND BEFORE SHOES SELECTION 1. Forget fashion & trends while choosing your training shoes; rather go for comfort. 2. Have your foot professionally measured at the shoe store every time you go shopping. Our feet change as we get older, and having your feet professionally measured will ensure you’re getting the best fit. 3. Look for shoes that have a firm heel, solid support and are light weight. 4. Make sure that you are wearing the right socks with the right shoes for better support. 5. If you plan to participate in a sport, it is advised invest in a pair of shoes specific to that sport (e.g. basketball or tennis shoes). WHEN TO REPLACE? Worn out sport shoes do not provide your feet with adequate protection during your workout. As per the studies and reports of Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks. Take care of your feet during exercise and your feet will thank you! Not only will you lose weight fast, because you are more comfortable while exercising, you will also learn to love exercise more, because it hurts less. So now its time to invest in a pair of training shoes that will keep your feet free of injury and full of support for every workout and establish the types of habits that will help you lose weight for life. ...

HOW TO STAY MOTIVATED FOR YOUR WORKOUTS DURING WINTER
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Are you the one whose motivation level starts to drop as soon as the temperatures goes down? We understand that cold weather makes it difficult to get up and workout, especially if you have to go out for a walk or run. Many people let the winter blues get down their efforts and in return they gain some weather weight. If you are looking for some simple tips to keep those extra pounds at bay and stay on track, these tips can prove to be really helpful:- 1. Set realistic goals: Don’t get excited with the thought of enjoying the winters tucked up in a blanket with a book and a mug of hot coffee rather work towards setting goals which are realistic, tangible and achievable. Setting goals which are tangible will keep you motivated towards accomplishing them. Whatever you plan and set, just ensure that it is measurable and not too far out to reach. Try to cut down the comfort foods that come with winters and focus on eating making more veggies and fruits a part of your daily routine. Evaluate your efforts each week and measure your progress which will boost you to achieve goals faster. 2. Build up your own heat: We are so scared with the fear of feeling cold in winters that we tuck ourselves in blanket and cancel the routine of workout. In order to avoid this, it is suggested to build up some inner heat before you actually head out for a run or go towards your gym. For this, you can simply start of by doing jumping jacks, burpees, squats or any other cardio exercise you like with some consistent reps to build the heat and face the cold weather. 3. Make the weather your advantage: Just because it is cold out there doesn’t mean that you can’t actually go out. Rather than traditional workouts, plan out a workout which goes well with the weather changes like snowboarding, skiing or snowshoeing. Prepare yourself something warm and healthy like a soup before you go out for workout which will be an added motivation to finish your workout soon and enjoy it while you are tucked in your blanket. 4. Choose the right workout clothes: You can ensure success of your efforts in winters only if you dress up properly. Just choose the weather appropriate clothes to keep the cold away and make the most of your efforts. Choose the clothes which are comfortable and capable enough of protecting you from the chili winds. In case you go to a gym for workout, make sure you layer up before AND after leaving the gym. 5. Health is not an option, its a must-have: When the winters are around make yourself understand that health is not an option rather it a must-have and willingly or unwillingly you have to work for it. In order to make sure that your stay committed towards your goals just ensure that you pack your gym bags at night so that as soon as you get up you can go for your workouts. Rather than doing to and fro take your office stuff along with you when you leave for gym so that you directly head up towards your workout. 6. Be smarter and don’t let your excuses pull you down: You know yourself better than anyone else. You are well aware about the things which keep you going and the same is applicable for the excuses as well. Be smart and know your excuses well in advance and be prepared to work around them. So chuck the excuses and choose the activities you love, and you’ll be excited to get up each day and get going! These tips will surely keep up your spirits and motivate you for workouts even in winters. Don’t forget to follow them so that you can meet your goal even before you actually know it. ...

Ways to Fit More Steps into Your Day
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The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health – lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t. You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody’s daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps! a) Walk Reminders There’s no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work! b) Walking Buddy A good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more. c) Opt for Indoor Walking It becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps. d) Walk while you Talk Make a simple rule – every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly. e) Say No to Convenience You must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don’t forget that just a little more effort into your routine will actually help you in reaching your daily step goals. ...

Best Moves To Tone Your Arms
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Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? Flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. Loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. What if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? Though it is hard to believe but why don’t you try them and see the results for yourself to trust us! Before starting with the exercises, it is important to understand about your arm muscles: 1. Biceps: It is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. 2. Triceps: It is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint. 3. Shoulder: It is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. The articulations between the bones of the shoulder make up the shoulder joints. 4. Rotator Cuff: A group of muscles and tendons that surround the shoulder joint! TRICEPS TONING a) Triceps push Nothing works towards toning your arms better than triceps push. For this workout, you need to use a set of dumbbells. How to do? 1. Hold your weights and kneel on your knees with toes touching the ground. 2. Hinge forward from your hips, and bend your elbows at 90 degrees. 3. Unbend your elbows, and extend both of your arms straight back, palms facing each other. Squeeze your triceps, and then return back to starting position. 4. Do three sets of 10 reps. b) Over head triceps extensions Overhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. To do this follow these simple steps: 1.In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. 2. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. 3. Bend your elbows so you’re back in the start position. 4. Do 3 steps of 15 reps each. BICEPS WORKOUT a) Half-moon rotation You can do this workout without any weights. It is an excellent workout to lose the flab on arms and tone the biceps. 1. Stand straight on the floor by keeping your feet hip-width apart. 2. Stretch your arms straight out to the sides at shoulder height. Keep your fingers together and your palms down. 3. Rotate your thumbs back until your palms face up. 4. You have completed one repetition. Do about 30 of them b) The bicep squeeze For this exercise: 1. Sit cross-legged on the floor and hold your weights. 2. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. 3. Keep your shoulders down and your wrists in line with your elbows. 4. Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders. 5. Keep your muscles engaged, and move back to starting position. 6. Do three sets of 10 reps. TARGET YOUR SHOULDERS a) Shoulder press This one targets your shoulders and helps you get those super toned arms in no time. To do this you require weights of around 3-5 pounds and follow the listed simple steps: 1. Stand on the floor by keeping your feet shoulder width apart. 2. Hold a dumbbell in each hand. 3. Now bend your elbows and bring your hands towards your shoulders with your palms facing forward. 4. Press your weights straight overhead while keeping your shoulders down. 5. Lower your weights back to your shoulders. 6. Do three sets of 10 reps. b) Overhead bend This exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core. The right way to do it- 1. Stand on the floor by keeping your feet shoulder width apart. 2. Hold a dumbbell in each hand. 3. Stretch your right arm on top and bend towards your left from your waist. 4. Switch sides and do the same on the left side. 5. Do at least 20 reps. Just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself! ...

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