Apr 01

Before and after your exercise, here’s what to eat for stamina, weight loss

by admin in Healthy Living, Workouts 0 comments
If you want to lose weight and gain the benefits of exercise, don’t workout on an empty stomach. Here’s what experts recommend you eat before, during and after your workout. Do you hit the gym regularly and follow a healthy diet? Yet your efforts may go to waste if you don’t eat the right things before and after the workout. “If you are working out, you need to follow a particular diet for optimum weight loss. It should be a balanced diet and will depend on your age and activity level,” says Usha Kiran Sisodia, Head dietician, Nanavati Super Speciality Hospital. If you are confused about what to eat before, during and after your workout, we offer you a nutritionist-recommended guide on how to plan it: You can have a healthy drink such as a protein smoothie made with yoghurt or coconut milk with banana and some berries as a pre-workout meal.   Before the workout You must keep a gap of at least 20 minutes to half-an-hour between the meal and the exercise session. “Have simple carbohydrates such as fruits (200gm) or dates (50gm) with some probiotics and 10 soaked and peeled almonds,” says Sisodia. The type of fitness […]
Apr 01

How to Lose Weight With 10 Minutes of Exercise a Day

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Ten minutes is not a lot of time for exercise, so you need to make the most of every second. The best way to do this is by using techniques from high-intensity interval training (HIIT) or Tabata training. These workouts focus on pushing your muscles to the extreme for a few short minutes. These methods are proven to be effective at burning calories, which is one of the main goals for weight loss. You should only do these types of intense exercises every other day so your muscles have time to repair themselves in between sessions. Moderate-intensity cardiovascular exercise, such as brisk walking, jogging or cycling, can be done for 10 minutes on alternate days. High-Intensity Interval Training Begin with a two-minute brisk walk or slow jog to warm up your muscles. Do a high-intensity interval for one minute straight. This means you go as fast and as hard as you can doing the exercise of your choice. Possible exercises to choose from include sprinting, cycling on a standard or stationary bike, pedaling an elliptical machine or running up and down stairs. On a scale of 1 to 10 in workout intensity, where 10 is giving it your full effort, […]
Apr 01

Why Everyone Must Rethink Before Following Any Food Trends

by admin in Healthy Living 0 comments tags: bad for humans, beneficial for health, better than diet, eating planned, food trends, headlines that are misleading, Mediterranean style diet, nutritious meals, rethink before following
Most people believe anything that is written on the internet when it comes to food and dietary trends. Often at times, it is confusing for the people because one study will say some of the foods are beneficial for the health while another study will say it is bad for humans. So what to believe and what not to believe? Take a look Headlines that are misleading People think that scientific studies are the last speaking point for the people, but the fact is that most of the studies don’t provide users with conclusive evidence. They are simply providing theories by seeing and observing a certain group of people who have particular eating habits. So none of the outcomes from the scientific experiments can be ruled as conclusive. So this is why they should never be followed. It is better than a diet Instead of sticking to a certain philosophy or trend that you have seen on the internet, it is always better to eat wholesome and nutritious food even if that doesn’t adhere to one particular type of dieting. More example you don’t need to stick strictly to a Mediterranean style diet, you can simply focus on eating planned […]
Apr 01

The 7 Golden Rules For Training One Must Never Break!

by admin in Workouts 0 comments tags: avoid suicide grip, golden rules, never breaking rules, rules for training, safety guidelines, squat low, training rules, weight collars, workout rules
While everyone loves to get a ripped body, one must never compromise with the safety guidelines and the rules to achieve it. there are plenty of reasons to follow the advisories but its better to get that dream body in the safest way possible. Lets take a look at the 7 training rules that you must never break. 1. Avoid the Suicide Grip The suicide grip is the point at which you seat press without your thumbs folded over the hand weight. If the free weight slips when you press, it can squash your face, neck, or ribs. 2. Point Feet Ahead Placing your feet improperly while doing the exercises can create a huge amount of stress on the knees and hips region so make sure they are pointed ahead. 3. Use Weight Collars Having weight collars on your barbell helps to improve your balance and feel for the exercise that you are doing. Apart from that, it helps any kind of major accidents that might happen with the barbell slipping. 4. Keep a Straight Back If you don’t keep your back straight then enormous and dangerous stress is put on the joints pre4snt in your lumbar spine. This automatically […]
Mar 31

6 tips to keep your brain healthy

by admin in Mind & Body 0 comments
Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer’s disease or other dementias.   Here are six things I recommend to my patients in order of importance:   1. Exercise regularly. Exercise has many known benefits, and regular physical activity also benefits the brain. Multiple research studies show that physical active people are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease. These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems. Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate.   2. Get plenty of sleep. Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Aim for […]
Mar 31

Healthy snacks you can have before and after a workout

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Eating the right food before and after a workout can help you reach your weight loss goals. Here are some pre and post workout meals for you.   Losing weight is not about starving yourself! Instead it is about making some dietary adjustments to make sure you receive proper nourishment at the right time. The best way to do that is by combining exercise with healthy meals. It starts with eating the right foods at the right time. If you are wondering about what to eat before, during and after your workout, we have you covered. When it comes to having a lean body, it isn’t just the workout that matters but also the meals one takes before and after. What we eat before exercise influences our performance, and what we eat after helps build muscle mass and replenishes the exhausted energy reserves.   Pre workout meal for weight loss A good meal before a workout can effectively fuel the body with the energy it needs to exercise, without facing gut issues. Without a healthy pre-workout snack, one may get fatigued, which can impact the speed and intensity of your workout. A drop in blood sugar immediately after exercise can […]
Mar 31

The 5 Best Weight Loss Tips if You’re Over 40

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Dropping pounds in your 40s can be a challenge—but these easy strategies actually work, according to a nutritionist. Hitting your 40s has plenty of benefits, such as earned wisdom, increased self-awareness, and self-confidence. Truth be told, though, it’s tough getting used to some of the physical changes. A biggie is a downshift in metabolism, which can make weight maintenance trickier and weight loss more challenging. However, losing weight after 40 isn’t impossible. You absolutely can shed pounds at any age—and do so while simultaneously optimizing overall wellness. Here are five tactics that work for my clients. And yes, one involves a daily dose of dark chocolate!   Cut back, but don’t cut out carbs Carbs are fuel, and whole food sources, like fresh fruit, whole grains, and potatoes, are bundled with vitamins, minerals, fiber, and antioxidants. Cutting out carbs completely deprives your body of important nutrients. This can lead to unwanted side effects like constipation, fatigue, and irritability. But after age 40, your daily carb requirement may decline. Many of my clients find that they can’t eat large carb portions without either gaining weight or struggling to lose weight. The best resolution is to optimize the quality of the carbs […]
Mar 31

Do Desserts Make You Age Faster? This Is What Nutritionist Says

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They play a huge role in the aging process and even contribute to age-related diseases   Did you know your food intake also impacts your aging? Well, aging is a natural process, and you should be ready to embrace it in whatever form it begins to show. However, your diet can help you age better and healthier, both inside and out. Yes, there are certain food items that make your body and skin age faster and also make you feel dull. And, the biggest culprit here is dessert. Nutritionist Anjali Mukerjee shares that desserts are mainly made of sugar, refined flour and fat. This combination, according to the health expert, makes your body age faster. “Pastries, chocolates, cakes, ice creams, anything which is very sweet will cause advanced glycation end products (AGEs),” the nutritionist says. AGEs are proteins or lipids that become glycated after exposure to sugar. They play a huge role in the aging process and even contribute to age-related Nutritionist Anjali Mukerjee often shares health tips with her followers. In another post, she speaks about the benefits of a healthy breakfast. The nutritionist states, “poor food choices, high levels of stress, alcohol abuse, lack of exercise, excess caffeine […]
Mar 31

Seven tips to help encourage your child to exercise

by admin in Healthy Living 0 comments
Exercising is good for anyone of any age, but it can be crucial in adolescents. According to the Center for Disease Control (CDC), less than one-quarter of children 6 to 17 years of age participate in the recommended 60 minutes of physical activity every day. Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing other health conditions. One way parents/guardians can help encourage their child to be physically active and to develop healthy living habits is by exercising with their child. National Exercise with Your Child Week takes place Aug. 7 to 13. This week is dedicated to helping encourage parents and guardians to empower their children to be physically active every day. Staying active together and being a role model for a healthy life can help children build confidence while teaching them the importance of physical activity. “Exercising with your child regularly can teach them how fun and exciting physical activity can be,” said John Nielsen, MD, Aspirus Family Physician at the Aspirus Merrill Clinic. “Lifestyle habits that are learned in childhood are much more likely to stay […]
Mar 31

Lose Unwanted Weight And Get Lean With These Tricks, Trainer Says

by admin in Mind & Body 0 comments
If you’ve made it your mission to lose unwanted weight and get lean this spring and beyond, there are some healthy habits to add to your routine ASAP. Eating at a calorie deficit, strength training, keeping up with your daily steps, and getting in regular cardio are all must-dos when it comes to working towards your fitness goals. With these pro tips and tricks on deck, you’ll learn how to pick up the pace in your cardio routine, lose unwanted weight, and sculpt the figure of your dreams. It all starts with establishing a calorie deficit. There are two ways to create the deficit: by consuming fewer calories or increasing the intensity of your workouts to burn more calories. Basically, if you’re eating more calories than you’re burning off through exercise, you won’t shed that excess weight. In addition, you may have developed some unhealthy fitness habits along your journey. For example, you might be lifting the same amount of weight and/or performing the same amount of reps with your exercises. You may also be performing your cardio workouts at the same pace. The good news is, you can ditch these patterns and turn things around. If you have unwanted […]
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