Apr 03

Secret Exercise Tricks for Slimming Down After 60, Expert Says

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Take some steps in the right direction towards your fitness goals.   Some people appear as though they never change as they age. In fact, they may look as though they’ve remained the same weight forever. As for the majority of individuals—even those who are in great shape—that’s just not the case. As you grow older, you lose muscle mass and your metabolism slows down. In addition, your activity level may decline, which means you’re not torching as many calories as you once were. The result? You might find yourself putting on weight as you get older. To address this frustrating issue head-on, we’ve come up with some secret exercise tricks for slimming down after 60. Gone are the days when you could simply stop snacking and everything would fit better, and there’s not much in life at 60 that’s more stubborn than your scale. Because of the decrease in both activity and metabolism, once you hit 60, it’s recommended to cut your calories by 400 to 500, according to Northwest Community Healthcare. We spoke with Angela Fitch, MD, FACP, FOMA, chair of Jenny Craig’s science advisory board, co-director of Massachusetts General Hospital Weight Center & faculty at Harvard Medical […]
Apr 02

Exercises and tips for better posture

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The term posture describes the position of a person’s body when standing, sitting, or lying down. Good posture can boost more than a person’s self-confidence. It also offers long term health benefits, such as: reduced back pain decreased risk of injury reduced stress on the muscles and joints improved circulation, digestion, respiration, and flexibility As people start improving their posture, they may gain a greater awareness of their body. A person may begin noticing when their muscles feel tense and become more attuned to misalignments in various areas. Over time, the body will learn to correct bad posture naturally.   Proper posture guides The following guidelines describe good posture when standing, sitting, and lying down: Standing Stand with your feet flat on the floor, shoulder width apart. Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides. Pull your belly button gently toward your spine. Keep your chin parallel with the floor.   Sitting at a desk or table Sit with your back straight and shoulders back. Keep your feet flat on the floor. Do not cross your legs or ankles. Rest your forearms on the table while keeping your shoulders back. Your […]
Apr 02

Trending workouts that will get you moving in 2023

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Get healthier in the new year with fun exercise formats, nifty home gadgets and easy-to-implement wellness habits.   The pandemic has resulted in several worrying health trends, particularly in terms of weight gain and sedentary lifestyle habits. According to Herbalife Nutrition’s Asia Pacific Personal Habits Survey, many respondents reported putting on excess weight. About half of these individuals gained 3kg to 5kg, while a fifth added 6kg to 10kg. The main culprit was not exercising or being less active, as reported by 61 per cent of those who gained surplus weight. The survey also found that poorer stamina or fitness levels, excess weight gain and a weaker immune system are among the most common negative consequences resulting from unhealthy lifestyle habits developed over the past two years. If you need a little push to get that exercise routine back on track and reverse the effects of a sedentary lifestyle, consider some of these fitness trends recommended by Ms Samantha Clayton, vice president of Worldwide Sports Performance and Fitness at Herbalife Nutrition.   WALK ON The simplest exercises may also be the most efficient. Walking and running – which are free, effective and can be done just about anywhere – will […]
Apr 02

What happens when you don’t eat post-workout?

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Workouts take away a lot of energy from the body, making you feel tired and hazy, sometimes. Hence, you need all the nutrition in the body to refuel it. And if you don’t eat proper meals after pumping that iron, it could lead to disastrous results. Read here to know more.   A good workout makes you feel elated. And why not? Exercise is known to boost mood and release happy hormones. But to remain happy, you need to eat and nourish the body. Skipping post-workout meals can make you feel more tired and hazy. Those who suffer from health conditions like diabetes can also get disoriented from low blood sugar. Doctors recommend eating at least 30 minutes post working out to replenish and refill the body, especially with carbs and proteins to repair the damage done to the muscles. Also, not eating can seriously hamper your body’s goals since there are no calories to burn. Here is what happens to the body when you don’t eat enough after exercising:   Breakdown of the muscle: During intense workouts, there is a lot of muscle wear-and-tear. Not consuming protein and carbohydrates can hamper the repair. Poor weight management: Many people exercise […]
Apr 02

How to Start Working Out Again When It’s Been Awhile

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If you’ve been hibernating all winter (or, let’s face it, all year), the thought of figuring out how to start working out again can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress—don’t be deterred from sweating it out. Challenges can be a good thing! There are some things to think about when you’re easing back into a workout routine whether you’ve been taking a break for the past couple of weeks, months, or even years. Barry’s Bootcamp trainer Kellie Sikorski and physical therapist Karena Wu, DPT, MS, CSCS, know what’s up when it comes to getting adjusted and avoiding injury. Here are 11 things to keep in mind as you kick-start that fitness grind.   Planning One of the first steps before you actually dive back into a workout routine is to plan out what you want your routine to look like, and how you want to get there. If it’s been awhile since you last worked out, you’ll definitely want to start small. “Doing too much too soon can overwhelm you mentally,” says Sikorski. “And a rigorous routine may eventually feel like too much to […]
Apr 02

HOW TO ACHIVE PERMANENT WEIGHT LOSS THROUGH INTERVAL WORKOUT ROUTINE

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By far, the best way to lose weight is through cardio workout. Of course this should be combined with some level of dieting to achieve maximum result. It wouldn’t do anyone much good stuffing on fat building foods while trying to lose weight. However, do you know that even your best cardio workout routine could be the very thing preventing you from losing weight? Have you tried out exercising vigorously in the past only to hit a kind of frustrating plateau where no matter how hard you try, you just can’t seem to lose anymore of those dreadful pounds? This might shock you, but your workout routine itself may be the very thing preventing you from losing further weight. You’re about to discover something really key when it comes to how the body works and reacts to exercise and dieting so please pay attention. Studies have shown that the way you eat determines how your body adjusts itself to storing or burning fat. The human body is essentially designed to preserve itself and so, it naturally adjusts to diet regimes in which you tend to eat less by maximizing fat storage from each meal, thereby making you store fat when […]
Apr 02

How to return to fitness training after a break

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Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Apr 02

Lose Belly Fat and Slow Down Aging With These Strength Exercises

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Look and feel younger by losing excess belly fat and slimming down.   As you get older, your body begins to change pretty quickly. It becomes harder to get back into shape and keep a solid routine, because bad habits die hard. This is especially true if you developed belly fat in your 20s and 30s. With aging comes a slower metabolism and loss of muscle, so it’s important to get active with the right fitness choices to kick up your game. What’s the best way to start? Get going with these muscle-building strength exercises that’ll help you lose belly fat and slow down aging. You’ll look and feel so much younger! The absolute best way to lose belly fat and build muscle is through strength training. When it comes to choosing the top-recommended strength training exercises, you need to go with compound movements—and for good reason. These movements involve more muscle groups, require more effort, and will burn more calories. Here are some ultra-effective exercises to perform as a full workout, or you can easily incorporate them into your existing routine. They’ll be extremely effective in helping you reach your belly fat loss goal, and help you look and […]
Apr 02

6 Effective Yoga Poses That Will Burn Fat Fast

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Yoga is an excellent way through which you can burn fat. People often think that yoga just instretching and can’t help them lose weight. However, if you stick with it and know what you’re doing, yoga can be a useful tool in your weight loss journey. This workout helps you stretch your muscles, which makes you feel better and helps your blood flow. It can speed up your metabolism over time if you do it right. Yoga has many health benefits, but the best thing about it is that anyone can do it at home. You don’t need any special tools or machines to do yoga. All you need is a good yoga mat.   Yoga Poses to Burn Fat Fast Check out these six easy yoga poses that will help you burn fat and lose weight quickly.   1) Adho Mukha Svanasana This asana is a great way to stretch out your body and burn fat. It can help your arms, legs, and stomach get stronger. It can also strengthen the muscles in your shoulders. In this type of yoga pose, you bend forward, which can be good for your health in the long run. Here’s how this exercise […]
Apr 02

5 best at-home exercises to get bigger biceps

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Whatever your reason might be for wanting to build bigger biceps – a perfect gym selfie or enhanced muscle endurance and strength – we have five effective exercises that can help you achieve your goal.   5 best exercises for bigger biceps   1. Dumbbell Concentration Curls Sit on a flat bench or chair with your legs open and forming a “V” shape. Now, hold the dumbbell in one hand and slightly lean forward. Place the elbow of the arm holding the dumbbell on one thigh and rest your other hand on the other thigh. Curl the dumbbell slowly towards your shoulder while twisting your wrist slightly so that the palm faces your shoulder. Then slowly bring it back to the starting position. Do this for 15 reps for each arm.   2. One-Arm Dumbbell Preacher Curl This is one of the best exercises to increase the overall size of your biceps. For this, you can either use a preacher bench or the back of your sofa (basically any surface that provides a downward incline). Hold the dumbbell in one hand using a strong underhand grip. Keep your elbows fixed to the surface and slowly curl the dumbbell up and […]
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