Fitness

What Is Your Metabolism—And Can You Actually Make It Faster?

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Exercise only accounts for 10% of speeding up your metabolism rate. Mind blown? Effortlessly thin people, for example, are often said to be are born blessed with “fast metabolisms”, and that the key to “boost your metabolism” is weight loss …right?

 

Kind of.

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First things first: What exactly is your metabolism?

 

Basically, your metabolism is all the energy (a.k.a. calories) that you burn every day.

If you believe burning calories only happens when you exercise, your wrong. In fact, you burn calories every minute as your body keeps you alive.

 

When someone says, ‘I have a high metabolism’ or ‘I have a slow metabolism,’ they’re usually referring to their pace or ability to lose weight or maintain a normal weight.

 

All of your body’s processes, voluntary or not, contribute to your metabolism—that includes everything from digesting food, to breathing, to punching out a text message on your phone.

 

How to make your metabolism work more efficiently

 

So, yes, you can “boost” your metabolism, but it’s going to take lots of hard work, starting with your diet.

 

Getting adequate protein and fiber can definitely help increase your metabolism rate.

 

Another thing to keep in mind: Don’t let your body go into starvation mode because eating too little can actually slow down your metabolism rate.

 

You can turn things around by simply amping up your daily intake by about 100 calories each week, until you’re within a healthy calorie range for your body.

 

The other effective way to maximize your metabolism? Exercise.

 

Experts believe that high-intensity interval training is one of the most beneficial forms of exercise as it burns more calories in half the time as steady-state cardio, and your calorie burn may remain elevated for up to 24 hours after exercise—as many as 200 to 300 calories on average.

 

Remember to not overdo it.

 

Taking enough recovery time between workouts, and getting adequate sleep, are key as it gives your muscles a chance to rebuild and your hormones a chance to return to their normal state.

 

The bottom line:

 

There’s not a  quick-fix way to boost your metabolism. Making small changes to your daily habits to help increase the amount of calories you burn each day and will help you boost your metabolism.

 

References:

https://www.everydayhealth.com/news/essential-facts-about-your-metabolism-weight-loss/

Is India Getting Fatter by the Day?

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By 2025, India will have over 17 million obese children and this number will continue to rise. Children have lower health-related or medical problems compared to adults. However, obese children are at a much higher risk of developing chronic diseases later in their lifetime.

 

What causes obesity in children?

There are many factors that contribute to obesity in children. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these.

 

A child’s diet and their level of physical activity determines their weight. These days, most kids are inactive. They live a sedentary life,  the pressure at school to do well in exams is more intense than ever, and whatever little spare time they get is spent on video games, mobile phones or social media.

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What diseases are obese children at risk for?

 

  • High cholesterol
  • High blood pressure
  • Early heart disease
  • Diabetes
  • Bone problems

 

Obesity leads to a host of other health problems including hypertension and diabetes. India is on track to get the unenviable title of the diabetic capital of the world as soon as 2025 with more than 65 million Indians already suffering from the disease.

 

How Do I Know if My Child Is Overweight?

 

To determine whether or not your child is overweight, consult your child’s. He or she will determine whether or not your child is overweight by measuring their ”BMI,” or body mass index.

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How Can I Help My Overweight Child?

 

If your child is overweight, it is very important that you allow him or her to know that you will be supportive. What a child feels about themselves is mostly based on their parents’ feelings about them, and if you accept your child the way they are, they are more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.

How Can I Indulge My Family in Healthful Habits?

 

  • Be a role model-  If your children see you being physically active and having fun, they are more likely to adapt fitness into their lifestyle
  • Plan family activities that include physical exercises such as walking, biking, or swimming.
  • Try to reduce the amount of time you and your family spend in sedentary activities, such as watching TV or in video gaming.

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Whatever approach parents choose to take regarding an overweight child, the purpose is not to make physical activity and following a healthy diet a chore, but to make the most of the opportunities you and your family have to be active and healthy.

 

 

References:

http://edition.cnn.com/interactive/2017/10/health/i-on-india-childhood-obesity/

https://www.mayoclinic.org/diseases-conditions/childhood-obesity/symptoms-causes/syc-20354827

4 Cardio Exercises That Deliver Huge Results

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What’s the first thing you think of when you hear the word “cardio”? Probably running, maybe the treadmill, or even rowing? But there’s so much more to cardio than a steady-state endurance workout.

 

The best kind of cardio exercises are the ones that focus on multiple joints and more than one muscle group. They are the ones that improve coordination and elevate the heart rate quicker, allowing a person to get a full-body workout in less time.

 

So ditch your usual morning run and follow our guide instead! We recommend doing these exercises with 30 seconds of rest between each.

 

Skaters

 

How to do it: Cross your right leg behind your left leg as you bend your right knee 90 degrees. Extend your left arm out to your side and swing your left arm across your left leg. Jump a few feet to the other side, switching the position of your legs and arms. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

 

What it works-  Hip muscles and glutes

 

 Rollbacks

 

How to do it: Stay in the standing position. In one motion, sit down onto floor and roll back, driving hips and heels upwards. Roll back to bring your feet back to the ground and come back to standing position. That’s one rep.

 

Recommended sets/reps: 4-5 sets of 10 reps.

 

What it works: Strengthening your core

 

Burpees 180 Jump

 

How to do it: Start in a squat position, feet shoulder-width apart. Drop hips down and place palms on the floor, then jump your feet back and lower your body down to the floor. Bring your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Repeat on the other side. That’s one rep.

 

Recommended sets/reps: 6-8 sets of 8 reps.

 

What it works: Shoulders, chest, gluteus muscles and hamstrings

Lateral toe taps

 

How to do it: Place an object between your feet to act as a marker. Begin with your left foot on top of the target, keeping your weight in your right foot. Quickly switch feet so that your right foot is on the target. That’s one rep. Continue alternating feet while lightly tapping your toes on the target.

 

Recommended sets/reps: 6-8 sets of 8 reps.

 

What it works: It works your balance and stability

 

Did you like what you just read? Pass on what you learnt to your workout buddies by sharing this post.
References:
https://www.dailybroccoli.com/article/20-cardio-exercises-that-deliver-huge-results

Our Guide to the Perfect Gym Wardrobe

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Although the gym isn’t exactly as glamorous as a fashion show, it’s still important to look good. Because, when you look good, you feel good! Wearing comfortable clothing that makes you feel confident and also lets you move around easily to help you feel good about your workouts and maybe even keep you a bit more motivated.

 

If you’re currently working out, follow these pro-tips to increase your comfort level when you go to the gym.

 

What to Wear to the Gym – How to Look and Feel Your Best while Working out

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  • Your gym clothes should allow you to feel dry, comfortable, and confident.
  • Wear clothes that let you move freely without constricting you in any way.
  • Wear clothing made of synthetic material such as nylon, acrylic, or polypropylene that will give you a good balance of comfort and flexibility.
  • Cotton is probably the most best and common workout fabric, as it is reasonably priced, breathable, and comfortable.
  • Depending on the climate, a fitted t-shirt or tank top with comfortable pants or gym shorts are ideal clothing options for the gym.

 

Here are some more tips to help you look and feel great at the gym:

 

Training shoes-

Before deciding on a shoe, it’s important that you try on a few until you find the one that feels just right. Test out your gym shoes before buying them by walking around in the store and jumping up and down.

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Socks-

Choose white or grey socks as they reflect sunlight and allow your feet to breathe. Socks made from acrylic or an acrylic blend can be worn.

 

 

Sports Bras-

 

A good sports bra can provide support and minimize excessive movement, but make sure they are comfortable and allow you to breathe easily.

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Music-

 

Bringing an iPod with some of your favorite songs is a great way to motivate yourself at the gym.

Healthy woman exercising while using technology

Healthy woman exercising while using technology

Water Bottle-

It’s important that you stay hydrated throughout the day, and it’s essential that during and after your workouts, you drink plenty of water.

 

Gym Bag-

 

Carry a gym bag that’s big enough to carry everything you need at the gym, but small enough to fit in your locker.

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We hope you now understand how what you wear to the gym 100% affects your performance. After all, people don’t say “dress for success” for nothing! So, bring your best-self to your next workout session!

References:

https://www.womenshealthmag.com/fitness/a19962221/what-not-to-wear-to-the-gym/

A Beginner’s Guide on How to Build your own Workout Routine

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Building your own workout routine can make fitness more fun, personal and specific to your fitness goals.

 

There are some kinds of exercises you can totally get on board with, and others that you quite simply hate. When that’s the case, it’s usually more productive to set your own fitness goals.

So, how do build your own routine?

 

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Where do you start?

The most important questions you should ask yourself are:

  • What are you doing now?
  • Are you happy with what you are doing?
  • Are you improving?

If you find yourself giving negative answers to any of these questions, something needs to change.

The next step is to ask yourself:

  • What are your fitness goals?
  • What aren’t you happy with in your current workout routine?
  • How much time do you have for exercise?

Once you’ve identified the answers to these questions, you can start forming a plan. What you need to do when building your own workout routine is to throw it all out of the window—keep the good stuff, and use it as a basis for change!

 

What basics should you include?


Aerobic Fitness
Aerobic activity helps train your muscles, but only to make them better at the activity you’re doing; it won’t, for example, help you build bigger muscles.

Aerobic activity doesn’t necessarily mean you have to go to an aerobics class. Walking and jogging, swimming, cycling, dancing, gardening and cleaning can all be aerobic fitness activities, providing you do them vigorously enough to make you warm and a little out of breath.

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Strength training
This type of training, also called resistance training, is more about specific muscle groups, and how much load they’re able to handle. Strength training can also help to improve bone strength. Exercises such as push ups, lunges, squats, jumping jacks, planks, etc. can be performed.



Muscle Endurance
Muscle endurance is about how long a muscle is able to keep working until fatigue sets in, and can also help sculpt your muscles. Exercises such as squat thrusters, reverse lunges with your knee-up, long jump, burpees, frog squat jump, etc. can be included.

Core Stability Work
Exercises that work the core muscles require the use of your torso without support. A few exercises include planks and bridging; there are lots of different core stability exercises that can be done using a gym ball too. Abdominal crunches and side planks can be practiced.

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Putting it all together

It is recommended by experts that for most adults with good general health need around 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, OR a combination of the two over the course of one week.

This can be broken up into as little as 10 minute sessions, which makes fitting exercise into a busy lifestyle more manageable.

 

The Final Word

So make sure to include a mix of activities such as aerobic work, muscle strength training, core stability activities, balance and flexibility. All of these components add up to a well-balanced workout routine.

Consider which fitness components your exercise regime covers, then make a list of the components not covered, and add in extra activities to meet these needs…and voila—you’ve created a well-rounded personalized workout routine!

Reference:
https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/

The Best Ab Exercises for Women in 2018

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What motivates you to do your ab workout? Sure, it would be nice to have a sculpted stomach or six pack abs, but we all know that the real motivator is being able to pull off that summer swimsuit with confidence!  Since women tend to be wider through the pelvis and have a longer waist compared to men, this can make it challenging for them to get flat, firm abs. So how can you do it? Don’t worry, we’ve got you covered!

Muscles to target:

 

 

  • External abdominal obliques – These muscles are present on your sides. You can feel them just beneath your arms, along your ribcage.
  • Internal abdominal obliques- These muscles lie underneath your external obliques.
  • Transversus abdominus –  These are the deepest muscles. They run horizontally around your midsection.
  • Rectus abdominus – They help flex your spine and help you walk.

 

 

How do you work out these muscles? Here are a few exercises for some serious ab strength building that will target all these muscles.

 

Plank Crawl Out

 

  1. Stand up tall and keep your feet together.
  2. Bend your hips and touch the floor. Walk your hands out until you reach a push-up position.
  3. Crawl your way back up to the starting position by inching your hands backward. Bend at the hips again and lift yourself back up to the standing position, when your feet are flat on the floor.crocodile-walk

Side Plank

 

  1. Begin from your left side, place your elbow directly below your shoulder and your forearm perpendicular to your body.
  2. Contract your abs and lift your hips off the floor until your body makes a diagonal line from your shoulder to your feet.
  3. Try to hold this position for 30 to 45 seconds.
  4. Switch sides and repeat.sideplank-thumb-960x540

Boat Pose

 

  1. Sit upright with your knees bent and feet flat on the floor.
  2. Lean back and lift your legs off the floor.
  3. Extend your arms out straight, palms up. Your body will form a V shape.
  4. Hold for 30 secondstoned-woman-doing-the-boat-pose-in-fitness-studio_13339-202921

The takeaway

Exercises like these will help you strengthen your ab muscles and improve your posture. These workouts are only effective when combined with a balanced diet. Have any favourites? Let us know below!

References:
https://www.healthambition.com/best-ab-exercises-women/

Top 4 Strengthening Exercises after Shoulder Dislocation

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Shoulder Dislocations are caused when the ball and socket of the shoulder joint are dislodged. Once the shoulder has been restored to its normal position by a professional, you can do the following exercises to strengthen and maintain the fitness of your shoulder.

 

Note: Start off each exercise slowly and ease off in case of pain.

 

#1 Shoulder Flexion

 

For this exercise, you will need a pipe/stick about 30 cms wider than your shoulders.

  • Lie down on your back, holding the stick/pipe with both your hands (palms facing down). Make sure you hold the stick/pipe near its end on both sides, so that your arms are slightly wider than your shoulders.
  • Keeping your elbows straight, slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest.
  • Hold 15 to 30 seconds.
  • Repeat 2 to 4 times.

#2 Wall Push-ups

Stand against a wall with your feet about 30 – 60 cms away from the wall. If you feel any pain when you do this exercise, move closer to the wall.

 

#3 Isometric Extension

Stand with your back against the wall with your arms down by your side

  • Keeping your elbows and wrist straight, push into the wall and hold for about 5 seconds
  • Repeat this a couple of times and slowly build up to holding the position for 10 seconds
  • Repeat the process with a 10-second hold for about 5 rounds 

#4 Isometric Adduction

You will need a newspaper or a small pillow

With these simple exercises, build back your shoulder strength in a safe and easy way. If you feel any discomfort, be sure to consult with your doctor to ensure you don’t cause additional damage.

​How Much Cardio Do You Need To Do To Lose Weight?

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If you plan on hitting the gym to burn calories and shed a few kilos, it’s good to have a game plan in mind. But if you’re trying to figure out how many minutes on the treadmill you’ll need to clock before seeing a difference on the scale, here is what you should know!

 

Before we get there, the golden rule of cardio is that you should be expending more calories than you’re taking in. So if you’re not already tracking the cals you’re consuming, start doing it.

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Health experts believe that 3,500 is the number of calories in a single pound of fat and therefore the number required for you to burn in a week to lose one pound a week.

To achieve this, you have three options:

  • 7 days of 30-minute cardio sessions + a diet of average calorie intake
  • 5 days of 30-minute cardio sessions + a light calorie-restricted diet
  • 3 days of 30-minute cardio sessions + a medium calorie-restricted diet

It is important to keep in mind that overdoing cardio can be unhealthy as it can leave people famished. When your body has done too much cardio it can result in adrenal fatigue, which can result in weight gain.

Couple running together in a race

Also remember that a healthy diet, strength training and cardio go hand-in-hand. No matter which way you choose to do cardio, it will help you shed a few kilos and help you maintain a healthy weight.

 

References:

https://www.popsugar.com/fitness/How-Much-Cardio-Do-I-Need-Do-Lose-Weight-43853148

 

6 Tips For Staying Fit While Traveling

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For many of us, we rely on our exercise routine to help us stay fit. But what happens when we can’t stick to our routine? What happens when we have to travel?

 

Travel can throw even fitness fanatics off track. But once you learn certain tricks, you’ll realize you can stay fit anywhere. Travel is just another excuse!

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So what are these tips?

 

  1. Start your day with a healthy breakfast – This will kickstart your metabolism first thing in the morning, and give you energy to last the entire day. Many hotels also offer complimentary breakfast as well, helping you save money on an entire meal for the day.
  2. Include some form of yogurt in your diet – Yogurt is a natural probiotic, and regulates your digestive system, preventing diarrhea and bloating
  3. Drink lots of water through the day – Water will help you stay full, hydrated, energetic and will keep you from drinking unhealthy products like sodas.
  4. Commute by walk whenever possible – If you’re going somewhere nearby, walk and whenever you can, take the stairs instead of the elevator. You’ll save money on cabs in the process!
  5. Keep a stock of healthy snacks – When you’re traveling, you may not always make it back to the hotel on time to eat. Instead of eating out, keep granola bars, protein bars, or dried fruits and nuts with you at all times. Snack on these until you can get back, and eat a proper cooked meal.
  6. Buy groceries and cook your meals – Rent a hotel with provisions for a refrigerator and a stove. This way you can buy simple groceries, and cook small meals to ensure you eat health.

 

Not too bad right? Try out these tips during your next trip, and you’ll realise that it’s not too difficult to stay fit during your travels. Have any other helpful tips? Comment below and let us know!

 

References:

https://www.huffingtonpost.com/entry/20-tips-for-staying-fit-while-traveling-from-a-full_us_57c7fa39e4b0b9c5b73757fc

 

Good fats and bad fats: Know the basics!

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Indian food is known for its diversity. The variety of masalas, spices and ingredients we use make it the most wholesome cuisines in the world. Most often, Indian food is categorised as unhealthy as it contains high carbs and high sugar content.

 

Unsaturated or natural fats are necessary for you as they keep your heart healthy and help your nervous system function at its best. On the other hand, saturated or trans fat are categorised as unhealthy.

 

In this article, we try to help you understand the difference between the two to better assess your nutrition habits. Are you ready?

 

Good fat and bad fat: The difference

 

Good fat:

Also known as unsaturated fats, they come in two forms: monounsaturated and polyunsaturated. Polyunsaturated fats consists of omega-3 and omega-4.

 

They keep your arteries clear, improve heart health and produce good cholesterol that moves around the body.

Vegetables Salad on wooden table

 

Bad fat:

Also known as trans fat, produces bad cholesterol and reduces good cholesterol in your body. If consumed in huge quantities, this can increase the risk of obesity and heart disease.

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Good fats: Where you get them

 

  1. Monounsaturated: Olive oil, lean meat, nuts and seeds
  2. Polyunsaturated: Fish, soy products, tofu ,vegetable oils, green leafy vegetables and legumes

 

Bad fats: Where you get them

 

  1. Processed foods
  2. Full dairy products
  3. Take away foods
  4. Ready-made meals
  5. Snack foods like chips,biscuits, donuts etc
  6. Energy bars

 

Quick facts:

 

  • Trans fats are important to include as part of your diet, but should be consumed in less quantity.
  • Replacing saturated fats with monounsaturated and polyunsaturated fats can improve blood cholesterol levels.
  • Vegetarians can opt for other foods fortified with omega-3 to get enough essential fatty acids in their diet.

 

Knowing the difference can help you determine which foods to eat frequently and which to consume in moderation. Try replacing unhealthy fats with healthy fats to improve your health in the long run. Its an investment that’s definitely worth it.

 

References:

https://www.parentcircle.com/clipbook/good-and-bad-fats-for-children/

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