Dec 13

The 8 Best Exercises for Upper Body Strength

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How to sculpt your upper body’s shape, add size, and fix your posture, according to experts. Beloved by gym bros and reality show contestants alike, upper body strength exercises have multiple benefits for gym performance and daily life. And contrary to popular belief, you don’t need to spend every day in the gym (or swap all your gym clothes for deep-V vests) to feel the benefits, either. With just a few sessions a week, you can achieve a more rounded, stronger body that’s built to last. Here’s how, along with a list of expert-recommended exercises to ensure you never get bored.   What we mean by upper body exercises For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper body (everything from the chest up including arms, shoulders, and back—but not your head, you don’t need to exercise your head in the gym). Bench press, shoulder press, flys, shrugs, etc. all constitute upper body exercises. “When we talk about upper body exercises, we’re commonly talking about exercises which impact the pectorals, deltoids, triceps, biceps, lats, and traps,” says Kosta Telegadas, head coach and founder of Telegadas Performance Training. Telegadas […]
Dec 12

Broccoli for weight loss: Nutritionist explains how this green winter vegetable works and ways to add it to your diet

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Want to lose weight the healthy way? Here’s why broccoli may be the right choice for you, plus tasty ideas to include it. Winter is the best time of the year to indulge in food. But in between the cakes, coffee and casseroles, you also need some healthy indulgences, especially if weight loss is your goal. This season brings a host of fresh winter vegetables which support your diet. Broccoli is one of those weight-loss foods you can eat away without a sense of guilt.   How does broccoli help in weight loss? Broccoli is one is known to be one of the weight-loss-friendly vegetables. Here’s why! It is low in calories but high in fiber, which keeps you full for a longer time and reduces late-night snacking or cravings. Broccoli is also rich in vitamins, minerals, and antioxidants that support digestion, reduce inflammation, and help to maintain a healthy metabolism. Its high water content adds volume to meals without adding extra calories, making it ideal for people trying to manage their weight, Pooja H. N., clinical dietitian at Fortis Hospital, tells Health Shots. However, the expert cautions: “While broccoli helps in a weight-loss journey with its compounds, it’s important […]
Dec 11

How do you overcome overthinking? 5 simple techniques that actually work

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Overthinking has become one of the most common mental health challenges today. Experts say small daily changes can help people regain control of their thoughts. Overthinking is something many people struggle with, especially in a fast-paced, stressful world. It often begins with one small worry and quickly turns into a cycle of repeated thoughts. A simple situation becomes complicated inside the mind, and the person ends up analysing, predicting and imagining every possible outcome. Experts say this mental loop can affect sleep, increase stress and make even simple decisions feel difficult. Psychologists explain that overthinking happens when the brain tries too hard to protect us. Instead of solving the problem, it keeps replaying it. This leads to mental exhaustion, fear and confusion. The good news is that overthinking can be managed with practical habits and a better understanding of how the mind works. Here’s a detailed look at how to overcome overthinking using simple, science-backed techniques.   1. NOTICE YOUR THOUGHT PATTERN The first step to overcoming overthinking is recognising when it starts. Pay attention to signs such as constant “what if” questions, replaying old conversations or imagining negative situations. Experts say awareness is important because you cannot change something […]
Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
Dec 09

6 Calming Habits That Work Even Better Than Meditation

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Simple practices that soothe your mind when meditation just isn’t cutting it. My most recent attempt at meditating was pretty embarrassing. I downloaded an app that my friend swears by and had planned to begin a daily practice to help reduce my stress during a particularly chaotic time. The app promised that my mood would improve with a consistent practice and that the more time I spent meditating with the app, the better I would feel. This sounded great and I was anxious (hah!) to get started. I figured I would start with a very modest chunk of time, so I chose a beginner meditation that was less than five minutes. I hit the button, closed my eyes, took a deep breath and sat there. After what felt like an eternity, I peeked…it had only been one minute. Disappointed with myself, I closed the app, canceled my membership, and dug back into my email stack. Why was I so bad at this? My husband can meditate for an hour without getting distracted. Was I too impatient? Too weak of spirit? Instead of spiraling, I turned to a few experts on the subject to see if I could find ways to […]
Dec 08

​7 superfoods that make your knees stronger​

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When we think of our overall health, we often tend to overlook certain body parts that need our attention — like the triceps of the arm, the calves of our legs. Likewise, the knees are one of the foundational parts of our legs — the unsung heroes, whether you’re walking to work, playing with children, climbing stairs, or just standing up from a chair. So, it’s only natural to want to take care of your knee health, to make them strong and functional. In fact, knee pain is now one of the most common health complaints across age groups — not just among older adults, but also young professionals, athletes, and people who spend long hours sitting. As per orthopaedic specialists, weak joints, inflammation, poor muscle strength, and nutrient deficiencies are often responsible for stiffness, clicking, swelling, or that familiar dull ache after a long day. Now, while regular exercise, posture, and medical care matter, nutrition plays a surprisingly big role in building strong, flexible, pain-free knees. Certain foods contain natural anti-inflammatory compounds, collagen-supporting nutrients, and minerals that protect joint cartilage. Recent research suggests, these “knee superfoods” help reduce inflammation, support bone density, maintain joint lubrication, and improve connective tissue […]
Dec 07

Gut-friendly tips to help boost your workout routine, according to an expert

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Ready to make your fitness goals more gut-friendly? Award-winning registered nutritionist and science manager at Yakult, Dr Emily Prpa, explains how… Everyone knows that looking after your physical health through exercise is beneficial and, in recent years, curating a positive gut health routine has also been linked to improving overall wellness when paired with a fitness regime. But how closely are the two factors linked and is there any proof that practising good gut health can boost the effects of whatever physical activity you’re already doing? “Exercise plays a crucial role in promoting a healthy gut-brain axis by increasing gut microbiome diversity,” says Dr Emily Prpa. “Physical activity also stimulates the release of beneficial metabolites from gut bacteria, which can influence brain function and mood. “Additionally, exercise-induced changes in gut motility and blood flow contribute to better digestion and overall gut health, while also boosting the flow of oxygen and nutrient-rich blood to the brain, fostering a stronger connection between the gut and brain.” To explore this relationship further, we asked Dr Prpa to share some insight into how being more gut-conscious can improve our training, and similarly, how certain kinds of exercise can help us lead a more tummy-go-happy […]
Dec 06

Chicken vs Fish: Which is better for protein?

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Chicken and fish are two of the most popular protein choices in Indian diets. Both are rich in essential amino acids, help build muscle, and support weight management. But when it comes to pure protein content and overall health benefits, which one is better? Here’s an easy, science-backed comparison.   Chicken vs Fish: Protein comparison Chicken Has Slightly More Protein Per Serving On average, 100 grams of cooked chicken breast provides around 31 grams of protein. Meanwhile, 100 grams of most cooked fish provide around 22–26 grams of protein, depending on the type (salmon, rohu, tuna, pomfret, etc.). So chicken edges ahead in total protein content, especially lean cuts like chicken breast.   Fish vs Chicken: Which protein is better for your health? 1. Fish Offers Better Quality Protein Even though chicken has slightly more protein, fish provides highly bioavailable protein, meaning your body absorbs and uses it more efficiently.   2. Fish Contains Omega-3 Fatty Acids (Chicken Doesn’t) This is the biggest nutrition advantage for fish. Omega-3s help: Reduce inflammation Improve heart health Support brain function Boost skin and joint health   Chicken lacks these healthy fats unless fortified or pasture-raised.   3. Chicken is a leaner, more affordable […]
Dec 05

How Much Water Do You Need In Winter? Tips To Ensure Intake

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It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. Read on to know how much water you need during winter. Water is a necessity and it is required for several important functions of the body. During the summer months, your body loses water to sweat and you feel thirsty, which eventually makes you drink water. However, during the winter months, your body does not sweat as much and there’s no fluid or salt that is lost. This means you don’t tend to feel thirsty naturally and you end up not drinking water. It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. If you don’t drink water during winter, it can lead to dehydration. And this can be more dangerous in winter because the dry and cold air causes loss of moisture from the skin and respiratory tract. According to the American Heart Association, “Even minor dehydration – the level at which people […]
Dec 04

The 3-Day To Lean Workout Plan

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Maximize your fitness and look your best in less than a week. We all know that getting a great physique requires a long-term commitment. But sometimes you want to tighten up your midsection and build a little extra muscle quickly. Whether it’s before a weekend beach trip, to impress an upcoming date once the clothes come off, or even to prep for an actual photo shoot where some skin will be showing. Or maybe you just want to jump-start your workout plan and put your training into overdrive. Whatever your motivation, we’ve got a 3-day workout plan to get your body lean and tight—provided you’re already in decent shape. To make the magic happen, we consulted with Paul Vincent, an LA-based fitness trainer who’s worked with stars for movies like Star Wars: The Force Awakens and Blade Runner 2049. As a trainer to the stars, Vincent is often asked to help actors under the gun forge perfect celebrity bodies with little notice. “Three days is a tough deadline to make significant change,” but it’s doable, says Vincent, who’s also the co-founder and CEO of Altus Sports Institute. But overhauling your body quickly isn’t just about working out—you also have to […]
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