Jun 01

Why quick fix diets and routines fail for weight loss: Fitness expert shares small changes for long-term results

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Sustainable weight loss cannot be achieved through quick fixes. According to a fitness expert, a few small, actionable steps can help in the long-term. Health and fitness are similar to wealth creation. Just like good investments take time to grow and are a product of small, sensible decisions repeated consistently for years, health, especially weight loss, requires equal amounts of patience and consistency. Fitness and nutrition coach Raj Ganpath, Founder of Slow Burn Method, shared why quick fix diets fail and how patience, through practical steps, is more helpful for shedding extra kilos.   Why patience is key for weight loss According to Raj, when people decide to lose weight or get fitter, they often feel the need to change everything immediately. Meals become stricter overnight. Workouts become longer and more intense. Daily routines suddenly become far more demanding than what their normal life can comfortably support. Initially, this feels encouraging because the body responds to the new structure and discipline. But the first few weeks are not a representation of the next few months and years. “The real test begins when motivation wanes, and priorities change. Because at some point, for everyone, life takes over: work becomes stressful, sleep […]
May 31

Are You Just Obsessed With Fitness or Actually Building a Fit Body & Mind?

by admin in Mind & Body 0 comments
Wake up at 5 AM. Cold shower. Black coffee. 5000 steps before breakfast. Protein intake tracked to every single gram. Guilt after one spoon of dessert. Fitness, today, no longer feels like a lifestyle choice. It feels like a performance review. Spend five minutes on social media and you’ll find wellnessmaxxing routines that look less like self-care and more like military training. Somewhere between calorie-counting apps, fitness influencers and hyper-disciplined morning routines perpetuated by the likes of Ashton Hall, health has slowly been tinged by a certain obsession. If you skip a workout, you feel lazy. If you eat fries, you feel guilty. If you rest, you feel like you’re falling behind. And that’s where the line between discipline and obsession quietly begins to blur. Fitness and 5 AM clubs have been linked since ages. For me, it goes back to the 70s film, Rocky that shone light on the grind and hardship required for building a good physique, which was seen as a source of pride and ego. Hence, it became normal for people to espouse the benefits of waking up early in the morning, because if you weren’t out of bed by 6 AM, you weren’t disciplined at […]
May 30

How Fast Do You Lose Fitness?

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Haven’t been to the gym in a while? Here’s how long it takes for your progress to decline. One of the most important parts of any fitness program is consistency. Sticking with a regular routine helps you build on each workout and really make some progress. But, sometimes routines fall by the wayside. It’s something I’m guilty of right now. Whether you’re busy at work, feeling under the weather, navigating an injury, or simply not feeling motivated, it’s completely normal for your once-regimented workout routine to hit a lull. While there’s nothing wrong with taking some downtime, waiting too long can mean all of that hard work you put in at the gym, on the track, or wherever else you like to sweat can start to decline. As I sit here, blowing off yet another workout this morning, I’m wondering how much leeway I really have. So, I chatted with experts about how long it takes fitness to decrease. Some reassurance, right up top: “Short breaks of one to two weeks are going to have very minimal impact,” says Elizabeth Matzkin, MD, a sports medicine Orthopaedic Surgeon at Brigham and Women’s Hospital. Here’s when your time off really starts to […]
May 29

Blood Sugar Management: Why Timing Your Exercise After Meals Matters

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If you have diabetes, working out soon after eating can help lower your blood sugar If you have diabetes, keeping your blood sugar within a healthy range is a constant task. And if you like to hit the gym or hike the trails, you may wonder: Does exercise lower blood sugar? Any form of exercise can lower your blood sugar, but when you work out can impact how your blood sugar changes — especially after meals. Registered dietitian and diabetes educator Emma Rueth, RDN, LDN, CDCES, explains the connection between exercise and eating.   Can exercise lower blood sugar? Yes, exercise can lower your blood sugar in the moment and, with consistency, in the long term. During exercise, your muscles use sugar (glucose) from your blood as fuel. Exercising also helps your cells use insulin more efficiently — during exercise and over the course of the next several hours. This is why the American Diabetes Association (ADA) recommends exercise five days a week. Consistent exercise increases insulin sensitivity, which helps decrease your blood sugar and hemoglobin A1C. Keeping blood sugar stable and in target can dramatically reduce your risk of heart disease and other complications of diabetes.   Best time […]
May 28

Morning affirmation at 5 am: Self-talk habits that can transform your mornings

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The first impressions and thoughts that form in a person’s head after waking up affect the overall emotional tone of the whole day. That is why numerous wellness specialists recommend starting one’s day with positive self-talk and affirmations. The best time for this activity is 5 AM, when distractions are few, and the mind can be easily affected. Affirmations should serve not just as motivational phrases but as tools for shaping the right mindset, removing negativity, and improving one’s emotional focus over time. Below are listed some self-talk practices used by many people to make their mornings calmer, happier, and more emotionally stable.   Begin your morning by talking kindly to yourself It is common for people to start criticizing themselves upon waking up regarding things not completed, duties ahead, or personal worries. Negative thoughts can increase stress levels before someone even has time to enjoy the start of a new day. Positive affirmations suggest talking to oneself with kindness, patience, and respect. Affirmations like “I do my best” or “I deserve peace today” may be helpful in creating emotional stability and mental peace.   Change fear-based thoughts with those of confidence In most cases, morning anxiety comes with thoughts […]
May 27

Use This Science-Backed 7-Step Method to Grow Broad, Muscular Shoulders

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Bodybuilder Jeff Nippard shares seven evidence-based tweaks that helped him pack on shoulder size Ready to build a stronger, thicker set of shoulders? Canadian bodybuilder and YouTuber Jeff Nippard recently published a video in which he took his subscribers through an exact seven-step plan to build a 3D pair of delts. The video, which examines seven ‘evidence-based tips’ for building shoulder muscle, runs the gamut from the most common training strategies to the most overlooked (the final technique is one which Nippard claims less than 1% of people have tried). The plan aims to hit each of the three ‘heads’ of the deltoid muscle: the anterior, lateral and posterior heads. Each is responsible for lifting your arms, creating shoulder stability and providing a rounded contour.   Take Your Traps Out of the Lift Nippard’s first tip, inspired by something he sees a lot of guys doing during lateral raises, is to make sure that you’re working the right muscle group during the lift and not accidentally recruiting others. ‘If your traps are taking over on your shoulder movements, your delts could be getting robbed of precious tension,’ he says. ‘For some trainees, their delts go nearly silent when their traps […]
May 26

Best yoga mudras that help beat fatigue in summer, restore balance

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Heatwaves affect both physical and mental health. With rising temperatures, many people experience fatigue, irritability, restlessness, and mental exhaustion. Yoga expert shares effective yoga mudras to combat stress and maintain internal balance and mind-body energy system. Summer heat can impact your mental health along with physical health. Yoga helps calm the mind and reduce stress. Expert says hand mudras are an effective way to beat the heat. They help to improve energy balance, focus, and emotional stability, and also support relaxation, clarity, and mental well-being. During summer, the body becomes warmer and drier owing to high temperature. According to Himalayan Siddhaa Akshar, Author and Founder of Akshar Yoga Kendraa, seasonal heat can influence energy levels and emotional stability. “Prolonged exposure to heat can lead to fatigue, mental restlessness, and reduced focus. Maintaining balance during seasonal transitions is essential for your well-being,” he tells Moneycontrol.   The importance of mudras Despite their simplicity, mudras are considered powerful tools for mental clarity and emotional stability. “Mudras may look like simple finger positions, but they create energetic connections in the body that can influence physical, emotional, and mental states. When practiced regularly with awareness, they help regulate internal balance and calm the nervous […]
May 25

Heatwave Feeling Too Much? Simple Ways to Stay Cool in Summer

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You wake up, and it’s already hot. Not the pleasant, sunny kind of warm that makes you want to step outside. The suffocating, sticky, wo n’t-let-you-breathe kind that hits you before you’ve even had your first glass of water. Summer in India doesn’t ease you in. It arrives all at once, and suddenly everything feels like too much effort. But here’s the thing. Beating the heat doesn’t have to mean hiding indoors with the AC blasting all day. Some of the most effective ways to stay cool are simple, genuinely enjoyable, and cost almost nothing. Sometimes, small everyday habits can make a surprisingly big difference. From the drinks you sip to the way you cool your room or plan your evenings, a few smart adjustments can help your body handle summer far more comfortably.   Your body needs different care during a heat wave. Most people do not change much about their routine when temperatures rise, and that is often where the problem begins. The body behaves differently during extreme heat. You lose more fluids, sweat more than usual, and tire out more quickly, even after basic activities. Foods that felt fine in winter suddenly feel too heavy. Rooms heat […]
May 24

5 steps to the perfect workout: Reasons your routine may be damaging your joints

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From skipping warm-ups to chasing viral workouts online,here’s why gym-goers today are prioritising aesthetics over proper movement.   Fitness coach Ajay Sangwan recently shared his idea of the “perfect workout” during an appearance on Pankaj Sharma’s podcast. Speaking about the importance of workout structure, Sangwan said, “5 steps to the perfect workout…Warm-up: Protect your joints before you push them. Compound Lifts: Focus on movements that engage multiple joints. Core Training: A strong core—not just visible abs—is the key to a healthy lower back. Cardio: Keep the heart healthy. Stretching: Never leave the gym with tight, unrelaxed muscles. If your trainer isn’t teaching you these five things, it might be time to find someone who actually understands the science of training.” Orthopaedic specialists say the advice is far more important than many gym-goers realise, especially at a time when fitness routines are increasingly shaped by social media trends and fast muscle-building goals. According to Dr Gazanfar Patel, Orthopaedic – Minimal Invasive / Robotic Joint Replacement and Sports Medicine Specialist, Wockhardt Hospitals, Mumbai Central, gym-related injuries are becoming increasingly common among young adults. “As orthopaedic specialists, we are seeing a rise in gym-related injuries, especially among people who jump straight into heavy […]
May 23

6 of the Highest-Fiber Fruits You Can Eat

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Fruits are rich in fiber, a key nutrient that supports digestion, helps prevent constipation, and keeps you full longer. High-fiber options like berries, apples, and passion fruit can help you meet your daily needs.   1. Passion Fruit Fiber: 25 grams (g) Serving size: 1 cup This tropical fruit is not only rich in fiber but also high in vitamins A and C, potassium, magnesium, and plant compounds like carotenoids and polyphenols. Research shows passion fruit has more polyphenols than other tropical fruits. Passion fruit’s pulp contains the most fiber. Regularly eating fiber-rich foods can help prevent constipation and improve digestion.   2. Apples Fiber: 5 g Serving size: 1 medium apple Apples are a convenient source of fiber that you can snack on while on the go. Research found that apples’ fiber and other nutrients may improve digestive health and reduce the risk of developing colorectal cancer. The polyphenol antioxidants, vitamin C, and soluble fiber found in apples can help support the growth of beneficial bacteria in the digestive tract. They may also reduce uncomfortable gastrointestinal (GI) symptoms, like constipation.   3. Blackberries and Raspberries Fiber: 8 g Serving size: 1 cup Berries, especially blackberries and raspberries, are another key fruit […]
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