May 11

Fitness coach shares how to lose 10 kg even if you sit for 10+ hours a day: Check out meal plan, diet and workout tips

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Struggling to lose weight with a desk job? Fitness coach shares simple tips and a diet plan to help you shed 10 kg, even if you sit for 10+ hours daily.   If you’re someone who spends most of your day glued to a desk or working from home, losing weight can feel like a tough challenge. After hours of sitting in front of a screen, the thought of finding time or energy to hit the gym might seem impossible. But even with a sedentary lifestyle, you can still shed those extra kilos without overhauling your routine. Fitness coach Sunil Shetty frequently shares health and weight loss tips with his Insta family. In his May 9 post, he reveals how to lose 10 kg, even if you’re sitting for 10+ hours a day. “Think you need hours in the gym? Think again. It’s NOT about being perfect from Day 1, it’s about starting small, showing up daily, and improving by just 1% each day. In a year, you’ll be 37 times better than your current self,” Sunil says in his post. He further shares simple tips and diet plan to torch fat without spending hours in the gym:   View […]
May 10

8 best and worst foods to start your day on an empty stomach

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Having the correct food in the morning can improve digestion, boost metabolism, and make you energetic. On the other hand, having the wrong foods may cause bloating, acidity, or a sugar crash. The majority of people are not aware that their morning choices might harm their health. Certain foods are gentle on the stomach and high in essential nutrients, whereas others upset the digestive system. It is useful to know what can be eaten and what must be avoided on an empty stomach so that one may enjoy better gut health and overall well-being. The following are eight foods that you can eat comfortably on an empty stomach and eight foods that you must not. 8 BEST FOODS TO EAT ON AN EMPTY STOMACH 1. Soaked almonds: Soaked almonds are rich in fibre, healthy fats, and essential nutrients. They boost digestion, fill you up, and improve brain function. 2. Warm water with honey and lemon: Warm water with honey and lemon, if taken, improves the expulsion of toxins, boosts metabolism, and improves digestion. It also keeps the skin healthy. 3. Papaya: Papaya contains more fibre and digestive enzymes. Papaya cleanses the stomach and prevents constipation. 4. Oatmeal: Oats provide you […]
May 09

5 Kettlebell Shoulder Workout for Broad Shoulders

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When it comes to building broad, defined shoulders, few tools are as effective—or versatile—as the kettlebell. Unlike traditional dumbbells, kettlebells challenge your stability, engage your core, and promote functional strength that translates into real-world movements like lifting, pushing, and pulling. Beyond aesthetics, strong shoulders improve posture, reduce injury risk, and enhance overall athleticism. “Broad shoulders aren’t just about looking good—they’re about feeling strong and confident in everything you do,”   If you’re ready to sculpt powerful deltoids, improve your posture, and build a physique that commands attention, these five kettlebell shoulder workouts are your ticket.   1. Kettlebell Overhead Press The kettlebell overhead press is a foundational move for building strong, defined shoulders while improving posture and core stability. Hold a kettlebell in one hand at shoulder height, palm facing inward, with your elbow tucked close to your body. Press the kettlebell overhead until your arm is fully extended, keeping your core engaged and avoiding excessive arching of your lower back. Lower the kettlebell back to shoulder height with control, then switch arms after completing your set. Perform 3 sets of 8–12 reps per arm, using a weight that challenges you without compromising form. “This exercise isolates the shoulders while […]
May 08

Calm your mind with these breathwork techniques

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Breathwork is one of the easiest yet most effective ways to manage stress, naturally. By concentrating on breathing techniques, you can calm your mind and body, reduce anxiety, and promote relaxation. These techniques are beginner-friendly and can be practiced anywhere with no special equipment. Learn how to harness the power of your breath for the best improvements in your mental well-being.   Deep breathing Diaphragmatic breathing Diaphragmatic breathing means taking deep breaths involving the diaphragm instead of shallow ones using the chest. This technique increases oxygen intake which can reduce heart rate and blood pressure. To practice, sit or lie down comfortably, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose such that your abdomen rises more than your chest. Then exhale slowly through pursed lips.   Structured breathing Box breathing technique Box breathing is a systematic technique that involves inhaling, holding your breath, exhaling, and pausing for equal counts. Usually practiced with counts of four seconds each step, this technique regulates the nervous system and reduces stress levels. It is often used by professionals working in high-stress environments owing to its calming effects.   Balanced breathing Alternate nostril breathing Alternate nostril […]
May 07

Does TikTok’s 3-2-1 Fitness Method Actually Work? We Asked the Experts

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Social media loves a workout trend. Just look at the 12-3-30 workout, the 75 soft challenge, or even the 30-30-30 rule. We can’t quite put our finger on it, but include a number in the name, and watch the workout go viral. Maybe the numerals make the routine sound more official (although we know to be careful when taking advice from fitfluencers). Or maybe the numbers offer some much-needed structure. Either way, there’s another numeric fitness trend gaining traction, and we think it’s time to talk about it. Enter: the 3-2-1 method. The 3-2-1 method is a weekly workout routine that calls for three days of strength training, two days of Pilates, and one day of cardio or conditioning. This combination is supposed to deliver consistent, impressive results (and with six days of exercise . . . it better). The regimen first began trending on TikTok in early 2023, but it’s maintained a stronghold in the fitness zeitgeist ever since, with influencers touting it as a universally effective workout plan. 3-2-1 has even inspired a few workout challenges, including the Alo Moves Reset. At first glance, this trend certainly seems legit — but is it really? And if the 3-2-1 […]
May 06

How Many Pushups Should You Be Able To Do?

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The number of pushups you can do depends not only on your strength but also on a lot of other factors as well. Known as the simplest yet most effective exercise in your workout arsenal, pushups are a quintessential upper-body exercise that trains multiple key muscle groups. According to fitness experts, your ability to do push-ups indicates more than just how muscular your arms are — the number you can do also offers clues about your overall health. Recently on social media, people have been going gaga over the 11-push-up challenge, which was started by Mel Robbins, a longevity expert and orthopaedic surgeon who believes “everyone should be able to do 11 push-ups—regular push-ups.” The clip took off on TikTok with thousands of women accepting the challenge and posting videos of their attempts at completing 11 push-ups from their feet. But where does this number come from, and are there any markers of overall health? How many push-ups are ideal for you? According to a study conducted by Harvard researchers, middle-aged men should be able to perform at least 20 push-ups to get a significantly lower all-cause mortality risk over ten years. The study highlights the importance of maintaining muscular […]
May 05

If You Want to Transform Your Life, Build These 10 Habits

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Research shows that about 40% of our daily activities are simply habits—automatic behaviors that shape our lives in profound ways. While we often think major breakthroughs come from dramatic changes, the truth is that small habits, consistently applied, create the biggest transformations over time. These aren’t just random behaviors but scientifically backed practices that can completely reshape your life when followed with dedication. Building effective habits isn’t about willpower or motivation alone. It’s about understanding how your brain works and leveraging that knowledge to create lasting change. The average new habit takes about 66 days to become automatic, not the 21 days often cited in pop culture. By focusing on the proper habits and implementing them strategically, you can create compound effects that transform every aspect of your life.   The Science of Habit Formation Habits are actions triggered automatically in response to contextual cues we’ve associated with their performance. They follow a simple loop: a cue triggers a routine that delivers a reward. For example, feeling stressed (cue) might lead to checking social media (routine), which provides an emergency distraction (reward). Understanding this loop is crucial because it allows us to replace bad habits with good ones. Your brain […]
May 04

7 Essential Exercises for Men To Prevent Muscle Loss After 50

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A trainer shares crucial moves to help you boost your strength and avoid muscle loss.   When men enter their golden years, a relatable roadblock is dealing with the natural loss of lean muscle, strength, and endurance. However, growing older doesn’t mean all hope is lost when it comes to maintaining and building muscle mass. By following the right tips and tricks, you can “safeguard” your supply of lean muscle, boosting your chances of preserving your strength and overall well-being, says Daisean Brewster (AAAI/ISMA Certified) with Blink Fitness. “The world we live in can be a fast-paced and demanding one, so, the importance of maintaining a healthy and fit lifestyle cannot be overstated,” Brewster explains. “The importance of your physical fitness extends beyond mere physical appearance, as regular exercise and physical activity have been proven to offer abundant benefits for both the body and the mind.” Focusing on resistance training—specifically, compound exercises that activate more than one muscle group at a time—is key as you age. “Resistance training stimulates the production of growth hormone and testosterone, promoting muscle growth and preventing muscle loss,” Brewster tells us. “Additionally, resistance training enhances bone density, improves joint health, and increases metabolism, resulting in […]
May 03

Ellipticals vs. Treadmills: Which One Provides the Better Workout?

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Time to weigh the pros and cons of these two popular exercise machines.   Treadmills and ellipticals are standard pieces of cardio equipment you’re likely to find in almost every health club and gym. They’re also some of the most popular workout machines to use. And why not? They’re easy to use, accommodate every fitness level, and offer an effective cardio workout, getting your heart rate up and your blood pumping. The question is, though, is one better for you than the other? Experts weigh in on the differences between exercising on an elliptical vs. a treadmill, so you can make the best choice for your body and health goals, especially if you’re thinking of adding either one to your home gym.   The Pros of Treadmills You can try a variety of workouts. Treadmills are designed for walking and running. Because you can easily change the speed and incline, you can create a variety of workouts, says Adita Yrizarry-Lang, health educator, fitness professional, and speaker. Plus, many treadmills feature ready-to-follow programs and interval training options, so you can choose a workout that feels fresh and challenging every time, says Marc Coronel, certified fitness trainer and owner of Energia Fitness […]
May 02

Does walking build muscle, burn fat, both or neither?

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While it may not be the latest wellness hack, walking can still yield results for both muscle synthesis, and fat loss. But how frequently, and what distance is meaningful? Here’s what the experts say   Yes, yes, walking isn’t a new fitness craze, but everybody’s doing it. It’s low impact, accessible, and free – but from a fitness perspective does walking build muscle? In a study on global participation rates in sport, walking was found to be the most popular physical activity among adults in four of six regions including the Americas, Eastern Mediterranean, Southeast Asia and the western Pacific – which is great but is it actually any use to us, beyond getting away from your desk for a few mins?   What happens to our bodies when we walk? “From a physiological perspective, walking is a whole body activity,” says Professor Brian Carson, exercise physiologist at the University of Limerick, and head of science at Whole Supp. “When we walk we use our muscles to propel us which increases our energy expenditure, thus increasing the metabolic demands placed on our muscles and the body as a whole.” As with any exercise, our breathing speeds up in order to […]
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