May 27

Diet For Triathletes: How To Fuel Your Training And Racing

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Triathletes are considered to be the most hardworking athletes in the world of sports. For its success, you need to maintain a disciplined life when it comes to traning and nutrition. The best diet for triathletes is a high-carbohydrate, moderate-protein, and low-fat diet. Read more to know further.   The importance of diet for weight loss and health Triathletes are some of the most dedicated and hardworking athletes in the sports world. To be a successful triathlete, you need to have a lot of discipline when it comes to training and nutrition. The diet of a triathlete is of utmost importance, as it can make or break their performance during races. But what is the best diet for triathletes? Let’s find out.   What the triathlete diet is all about and the science behind it The best diet for triathletes is a high-carbohydrate, moderate-protein, and low-fat diet. This type of diet helps to maintain glycogen stores, which are essential for endurance sports. The body uses glycogen to fuel intense physical activity. When glycogen levels are depleted, the body switches to using fat for energy, which can lead to fatigue and decreased performance.   Understanding macronutrients in the triathlete diet 1. […]
May 26

What’s your excuse? Just 5 minutes to fresh mind and fit body

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A busy schedule is a common problem that everyone cites when asked if they are doing something for self-care. It is only regarded as a barrier in the way to a healthy lifestyle for most people but we will tell you a quick way to have a healthy style. What if it only takes five minutes? Yes, five minutes are what it will take daily to make your lifestyle healthy. There are some activities that only take five minutes to keep you healthy and fit. If you are unsure whether you can find those five minutes, reconsider the time you may spend on less productive things such as scrolling social media feeds or watching minutes-long videos, among other things. Here are some activities which can ensure your wellness and healthy conduct.   Breathing Breathing is a basic part of our survival. Sometimes we all get stressed while doing tasks but you know breathing breaks can reduce your stress. Simply just stop for some minutes and take long deep breaths in and out through your nose. It does not take more than 90 seconds. Deep breathing allows your brain to stimulate psychological relaxation response and reduces blood pressure and heart rate. […]
May 25

3 Foods Myths You Should Stop Believing Right Away

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Everything that glitters is not gold, similarly everything that looks healthy is not so. Expert bust food myths for a healthy living.   Healthy living is not just drinking more water and exercising regularly. There is a lot more that must be taken into consideration. Dietary practices and choices play a major role for making our body fit and healthy. In the world of trends, health fads are common. People often depend on substitutes of healthy alternatives. How many of us actually check the nutrition content on the packaging before buying products? Be it packed juices, sugar-free products or protein bars. However, there are several foods that look as if they ar healthy alternatives, but in reality are not very much so. Fret not because nutritionist Lovneet Batra is here for the rescue. She debunked three common food myths on her social media. She said, ” There are so many myths when it comes to eating Healthy. And, just because it seems healthy doesn’t mean it is. So, here are 3 foods that may not be as healthy as their marketing claims make them out to be.”   3 Food Myths Debunked!   Sugar-free Substitutes – Sugar-free substitutes are used […]
May 24

4 Quick & Effective Floor Exercises for Men

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Get into excellent shape with these fast and productive moves.   If you’re looking for a fast yet ultra-productive floor workout, look no further than the below mat exercises. Working with just your body weight can be an underrated form of training that comes with a variety of benefits. Bodyweight moves offer a stellar workout, and you can perform them wherever you may be—in your living room, at the park, or on vacation. They help you build muscle, improve your flexibility, and boost your muscle endurance, Harvard Health Publishing explains. That’s why we’re here today with four quick and effective floor exercises for men to get into excellent shape. Michael Scott Birro, master trainer for Club Pilates, says the below moves are “sure to get you fit fast.” Birro explains that some of these exercises may be contraindicated because of certain physical ailments. It’s always smart to consult with a certified professional before kickstarting any new fitness routine. So what are you waiting for? Keep reading to learn about the best fast floor exercises for men, and next, don’t miss the 7 Best Exercises for Men to Gain Strength Without Equipment.   1. Roll-ups The roll-up is a total-body spinal […]
May 23

8 Simple Tips You Can Do Today to Help Manage Your Stress Level

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Improve performance and longevity with heart-healthy advice from Dr. Steven Kesten.   If you’ve been slammed at work, eating all the wrong foods at your desk, and trying to figure out where the next window of time for your next gym session is coming from, then you probably didn’t notice that April is “Stress Awareness Month.” Fortunately, you don’t need to get extra tense for missing the memo, because taking care of your stress levels is something that you can work on all year round. Our hearts are essential for longevity and for reaching peak performance. Short-term energy levels and long-term health outcomes depend on us taking care of our ticker. So, M&F talked to Dr. Steven Kesten, M.D. F.C.C.P., to find out how we can reduce stress levels and add a few beats.   How does stress relate to heart health? “Clinical studies show that psychological stress may be important in predicting poor cardiovascular outcomes,” says Kesten, who is also the chief medical officer of CONNEQT Health. “In fact, among people suffering from coronary heart disease, mental stress is more likely to lead to heart attacks, strokes, and other heart problems than physical stress.” Kesten explains that when we […]
May 22

Nutrition Tips To Build Muscle Mass Effectively

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Well, here we share some nutrition tips that are not only limited to the consumption of gainers   If you are a bodybuilding enthusiast, it is most likely that building muscle mass is among your goals. Well, there is no shortcut to the same but you can surely optimise the process of gaining muscle mass by making some tweaks to your lifestyle. In addition to the workout routine that you follow, nutrition plays an important role in how effectively you are able to achieve an increase in muscle mass. You must have surely heard about the consumption of a balanced diet, best mass gainers, and certain nutrient-dense foods that can help you achieve your fitness goals. But what if we told you there’s more to it? Well, here we share some nutrition tips that are not only limited to the consumption of gainers:   1. Prioritise the Intake of Protein in Your Diet We all know that protein is an important component of every fitness enthusiast’s diet. But do you know the exact role it plays? Well, protein has multiple benefits when it comes to building muscle mass. It provides your body with the amino acids that are the building […]
May 21

How To Manage Gym Injuries After A Challenging Workout- Check Expert Tips

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While muscle soreness can stem from multiple causes from inflammation to injury, we’re going to specifically focus on discomfort due to gym activity and strenuous workout. Here are expert tips on how to manage major workout injuries. Our muscles cry out in agony the following a leg day, or pleading for rest after we increase the distance we usually cover on our morning run or add a few additional kilos to the squat rack. It’s a myth that pain is necessary for progressing in your fitness goals; in reality, really sore muscles might make future sessions difficult. Dr Sanesh Tuteja, Consultant-Arthroscopy & Sports Medicine, Fortis Hospital, Mulund shares the tips on how to manage leading gym injuries and keep a better upkeep on heavy workout days. Gym injuries are common and affect both amateurs and professionals alike. These injuries can be due to repetitive micro-trauma from overtraining, or macro-trauma caused by falls or impacts, like twisting an ankle or knee. They can be incredibly debilitating and have a significant impact on quality of life and mobility. Gym-related injuries can be classified into muscle strains or tears, tendon injuries, ligament injuries, fractures, and dislocations. So, what can we do to ease […]
May 20

Tips To Boost Metabolism In Elderly Women

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All the body functions slow down with age. Eating at least 30 to 40 grams of dietary fibre, Drinking two to three litres of water, Being active can help to improve the metabolism. All the body functions slow down with age. One can follow the following five aspects to improve the metabolism: Physical activity: Include yoga, weight training, being active throughout the day, any form of sport, walking, jogging or swimming four-five days a week. Eating at least 30 to 40 grams of dietary fibre, fermented-rich food (pro, prebiotics) every day. Drinking two to three litres of water, and herbal tea (including herbs, and spices). Ensure to have seven to nine hours of uninterrupted sleep every night. Expose oneself to the five elements of nature (sunlight, earth, water, space, air)   What are a few lifestyle changes a woman can implement to manage weight? Being active in the form of any physical activity can be a simple step too. Intermittent fasting or fasting once a week with more rest periods Eating a fibre-rich diet. Practice mindful eating. Set a regular sleep schedule, if the sleep cycle is varied, especially in women, it affects the hormonal regulation activity in the body […]
May 19

8 Tips That Will Boost Your Mood & Make You Feel Happier

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Making the right lifestyle choices can improve your mood and make you feel overall happier. There is no doubt that our lifestyle choices have a great impact on our mental health. In today’s fast-paced world, many people tend to lead sedentary lives and engage in unhealthy eating habits that can cause a range of mental health problems such as anxiety, depression, and stress-related disorders. Lack of proper routine, poor diet and sedentary lifestyle all lead to poor physical as well as mental health. Hence, it is more important now than ever to make conscious efforts towards improving your routine. Making the right choices can improve your mood and make you feel overall happier. In this article, we list some simple tips and lifestyle changes you can make to improve your routine and overall quality of life.   8 Daily practices that will boost your mood and make you feel happier:   1. Practice gratitude Gratitude is a powerful tool to increase happiness. Start a gratitude journal, and write down things you are grateful for each day. This simple practice will shift your focus away from negative thoughts and help you recognize the good things in your life.   2. Get […]
May 18

Strong Body, Strong Mind: 8 Things All Personal Trainers Should Know

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Personal training is a rewarding and fulfilling career choice for those passionate about health, fitness, and helping others achieve their goals. As a personal trainer, you have the opportunity to positively impact people’s lives, inspiring them to become the best versions of themselves. In addition to the satisfaction of helping clients achieve their fitness goals, personal trainers can also enjoy a flexible schedule, the ability to work in a variety of settings such as gyms, studios, or even online, and the potential to earn a lucrative income. To accomplish all of this, you need the best personal trainer certification possible, among other things. Let’s look at the eight things all personal trainers should know to have a great career.   1. A Relevant Certification So, what is the best personal trainer certification, anyway? Well, it depends. Different certifications have different areas of focus. Some examples of specialties you can choose include anatomical kinesiology, exercise pathology, nutrition, psychology, weight loss, muscle building, sports performance, prenatal and postnatal fitness, corrective exercise, and senior fitness.   2. A Strong Knowledge of Fitness and Exercise Science Principles This includes understanding proper form and technique, safety considerations, and modifications for different populations and goals. By […]
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