Oct 31

The 3-3-3 workout rule is trending — here’s what you need to know

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We take a look at the popular 3-3-3 gym split. The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure. The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery. Here’s everything you need to get started yourself.   What is the 3-3-3 rule in the gym? As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom. Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes […]
Oct 30

8 traits that define a mentally strong person

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Mental strength is not about never feeling weak, but how you react when the world tests you. Mentally strong people act with awareness, resilience and clarity even in the face of adversity. They create habits that enable them to rebuild after failures and remain rooted in their values. The following are eight characteristics that tend to set individuals who move through life strongly both in mind and heart.   Own their actions Emotionally strong individuals take responsibility for their mistakes, choices and feelings rather than placing blame on others or outside sources. When something goes wrong, they say “What can I learn?” instead of “Who to blame?” Taking responsibility allows you to regain your power and don’t expect someone else to solve your problem. It also fosters trust in and about you, as others view you as dependable and genuine.   Practice delayed gratification and remain disciplined Instead of indulging in every whim or desire, mentally strong individuals understand that long-term objectives sometimes demand short-term discipline. Whether it’s opting to study rather than watch too much TV or save rather than splurge, they appreciate the virtue of patience. This ensures they remain consistent in their progress and resist quick, simple […]
Oct 29

Are you eating eggs wrong? Nutritionist reveals the healthiest and weight-loss-friendly way

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Eggs are a nutritional powerhouse offering protein, vitamins, and minerals. Nutritionist Shalini Sudhakar advises that a healthy adult can safely eat two to three whole eggs daily. Those managing cholesterol can opt for two to three egg whites and one yolk. Proper preparation and pairing with vegetables maximize benefits for brain and muscle health. Eggs have long been celebrated as one of nature’s most complete foods. From fitness enthusiasts to everyday households, they are a staple in countless diets around the world. Packed with high-quality protein, healthy fats, and essential vitamins, eggs are versatile, filling, and affordable. Yet, one question continues to stir confusion: how many eggs a day are actually healthy to eat? Nutritionist Shalini Sudhakar’s recent post sheds light on this very topic, explaining that while eggs are undeniably nutrient-rich, consuming them the right way and in the right amount is key to reaping their full health benefits.   How many eggs a day is healthy In her recent Instagram post, nutritionist Shalini Sudhakar addresses the most common mistakes people make when eating eggs, either overconsuming them or not consuming them correctly. Overeating adds unnecessary calories and fat, while discarding the yolk can cause one to lose out […]
Oct 28

Why the Full-Body Workout Reigns Supreme

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Your typical week is filled never-emptying inbox, family commitments, and other pressing responsibilities. That makes it hard to get a workout in. So, when you do finally find a moment to make it to the gym, how do you make the most of the trip? The answer, my friend, is a full-body workout. Below, experts explain their health benefits and share some go-to full-body exercises to get you started.   Why full-body workouts are so great Full-body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” Vero Vegas, a trainer with TRX, says. Vegas says that in her experience, full-body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she says. They’re good for your brain too—and not just because you have to dedicate less brain power to planning your workouts. “People don’t realize that full-body workouts can improve how efficiently your brain communicates with your […]
Oct 27

How to choose the right bedding for better sleep?

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Choosing the right bedding goes beyond colours and patterns, it’s about comfort, safety, and quality. Experts say that cheap or fake bedding can cost you more in the long run, both financially and health-wise. With countless online deals and new bedding brands flooding the market, selecting the right bedsheet or quilt has become more challenging than ever. What often appears to be a great bargain can quietly compromise comfort, durability, and even health. Experts warn that counterfeit or low-quality bedding has made its way into many Indian homes. While these products may look appealing, the hidden costs extend far beyond their price tag.   COMFORT AND DURABILITY MATTER Genuine, high-quality bedding is made with carefully selected fabrics that promise breathability, smooth texture, and long-lasting comfort. In contrast, cheaper imitations or counterfeit products often use substandard materials that feel rough, lose colour quickly, or shrink after a few washes. While the initial price might seem attractive, such products wear out faster, forcing frequent replacements that ultimately cost more over time.   HEALTH AND HYGIENE CONCERNS Your bedding stays in direct contact with your skin for nearly eight hours every night. That’s why fabric quality and safety standards matter. Authentic bedding undergoes […]
Oct 26

5 superfoods that can protect your lungs from air pollution and boost immunity naturally

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Protect your lungs from environmental pollutants by strengthening them from within. A nutrient-rich diet, especially one high in antioxidants and vitamins, is crucial for combating inflammation and oxidative stress. Incorporating superfoods like amla, flaxseeds, spinach, almonds, and broccoli can boost immunity and support your respiratory system’s resilience against harmful particles. Your lungs are constantly at risk from pollutants in the environment, ranging from dust and smoke to chemical emissions. Over time, these harmful particles can trigger inflammation, oxidative stress, and even long-term respiratory issues. While external measures like masks and air purifiers help, strengthening your lungs from within is equally important. A nutrient-rich diet, particularly one abundant in antioxidants, vitamins, and minerals, plays a vital role in supporting respiratory health. By including superfoods that boost immunity and reduce inflammation, you can help your body neutralize toxins, repair tissue damage, and maintain optimal lung function. Eating healthily becomes a crucial defense strategy, especially during high-pollution seasons.   Why diet matters for lung protection Your lungs are constantly exposed to external pollutants, and over time, this exposure can cause oxidative stress and inflammation. Nutrient-rich foods, particularly those high in antioxidants and vitamins, can counteract free radicals, repair tissue damage, and improve overall […]
Oct 25

8 High-Protein Breakfasts You Can Make While You’re Still Half Asleep

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These days, there’s no nutrient talked about quite as much as protein. And with that boom in popularity, you’ve probably picked up on a few new creative ways to get enough of it in your diet. But what about for breakfast? Even if you aren’t exactly Ashton Hall, there’s already so much that’s crammed into the morning that breakfast is often the first task where we cut corners. The meal is often relegated to a cup of coffee or granola bar. According to a 2024 Harris Poll, 15% of Americans don’t eat breakfast at all. While it’s possible to double up on your protein at lunch and dinner to make up for the lack of it at breakfast, registered dietitians say that, nutritionally speaking, it’s better to spread protein intake throughout the day, including getting a hefty amount at breakfast. It doesn’t have to be hard either. There are plenty of ways to get the protein you need in mere minutes. We spoke to experts about how best to do it.   Why it’s important to get protein in the morning—and how much to aim for Not only is it crucial to eat breakfast, but according to registered dietitian and […]
Oct 24

You Can Lose Weight and Build Muscle With This One Zero-Cardio Workout

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Jumping on a treadmill isn’t the only exercise that can help you lose weight and gain strength. While hopping on a treadmill or taking a run around your neighborhood for some cardio has many health benefits, it isn’t the only form of exercise that can give your body a boost. For losing weight, improving your muscle tone and supporting your metabolism to burn calories, you should be aware of all that strength training can offer — especially when done right. To discover just how beneficial strength training can be, we spoke with fitness experts to get their thoughts and tips.   Which is best: Cardio or strength training? There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked,” he says. As a result, you get more results for […]
Oct 23

This simple walking trick could help you live longer, no gym needed

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A new study in the British Journal of Sports Medicine found that the number of steps taken daily is more crucial for older women’s health than the frequency of walking. Even achieving 4000 steps just 1-2 days a week significantly lowered mortality risk. The findings suggest step volume, not the pattern of achieving it, is key for health benefits. Walking is popular among older adults than young people, according to studies. It is one of the simplest forms of exercise, and also a great way to stay healthy. But one question that’s at the top of the mind for most people who rely on walking for fitness is – how many steps, and how often to walk. A new study published in the British Journal of Sports Medicine looked at whether the number of steps or walking frequency matters more in older women to maintain better health. The findings of the study are striking.   Walking for health? What matters – steps or frequency? The large prospective study examined whether walking a certain number of steps or the frequency of walking is crucial to maintaining health in older women. While there is no doubt that walking is an excellent form […]
Oct 22

Health benefits of eating before sunset for better digestion and sleep

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Eating dinner before sunset offers significant health advantages, including improved digestion, better weight management, and enhanced sleep quality. This practice aligns with the body’s natural rhythms, reducing the risk of lifestyle diseases like diabetes and heart conditions. Shifting your evening meal earlier can boost energy and overall vitality, promoting long-term wellbeing. In today’s fast-paced world, eating late dinners has become a common habit due to busy work schedules, social events, or late-night cravings. However, both traditional wisdom and modern research highlight the importance of timing your last meal for overall health. Eating before sunset, a practice rooted in ancient cultures, is now being recognised for its scientific benefits. Consuming dinner earlier supports better digestion, efficient metabolism, and improved nutrient absorption. It also helps regulate appetite, promotes a healthier body weight, and enhances sleep quality. By aligning meals with the body’s natural circadian rhythm, early dining can reduce the risk of lifestyle-related diseases, including diabetes, obesity, and heart conditions. Incorporating this simple change into daily routines can significantly enhance energy, vitality, and overall well-being.   Benefits of early dinners for digestion, weight management, and energy A study published in the Journal of the Academy of Nutrition and Dietetics in found that […]
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