Healthy Gift Ideas

There are lots of healthy gift ideas. Food seems to be the natural choice for healthy gifts. Often these aren’t really healthy foods, just healthier versions of really unhealthy foods. Say for example, low sugar chocolates which still have high fat content, or low fat cakes that are loaded with sugar! Neither of these really help you get healthy. So, what are great options for healthy gifts, beyond supposedly healthy gifts?

We’ve got our list of healthy gifts. Let’s show you…

Healthy Foods: The most natural of all gift ideas seems to be food. So, let’s see what’s healthy and why: Read more

Airtel Delhi Half Marathon 2010

Registrations for Airtel Delhi Half Marathon 2010 event have opened. The Delhi Half Marathon is going to be held on Sunday, Nov 21, 20010, in New Delhi.

You can register online as well. You can register for 1 of the 4 events at the Delhi Half Marathon 2010 detailed below: Half Marathon, Great Delhi Run, Senior Citizen’s Event and Wheelchair Event.

Half Marathon
Distance: 21.09 km; Age eligibility: Read more

Reduce Bloating & Water Retention

Most people experience water retention or bloating at some point or another. Eating certain foods or health conditions can increase it. It leads to increase water storage in your body, leading to increased weight, bloated feeling and overall feeling heavy.
Wonder how you can avoid it or reduce it. We have tips for you, on how you can reduce your bloating belly.

Note, that these won’t reduce the fat! For that, you need to get on a proper weight loss plan. Read below for tips to reduce the bloating

Reduce Read more

Run Training: From 0k to 7k for DHM

If you live in Delhi or actually India, you have probably heard about the Airtel Delhi Half Marathon 2010. Its an annual event, over the last 5-6 years, and each year it grows bigger. Each year, more people participate in the event.

Wonder why people participate? First, because its a lot of fun, and many people use it to get fit!

Now, there are 2 events- the 7 km fun run and the 21 km half marathon. Most people do the 7 km fun run. If you have never run 7 km, don’t worry about it. We can help you with that. Read below..

At Fitho, we have a run training plan for you. With as little as 20 minutes per day, you would be able to do the 7 km fun run, and get into the best shape of your life- lose the fat, tone up, get fitter, and at the end of it, accomplished a 7 km run! See our running success stories, with photos: how she went from 0 km to 7 km

To know more or get started, call Fitho or emal fitness@fitho.in

Our marathon training plan is both for new runners and present runners. For those who run currently, we can help you increase distance, improve speed & performance & overall make you fitter and a better runner.

See our list of running tips, places to run in Delhi. and more running information.

Airtel Delhi Half Marathon 2010

We have the official dates for the Airtel Delhi Half Marathon 2010. Its on Nov 21, 2010.

Registrations should open in September. As is standard, there should be 2 main events: 7km fun run and the 21k half marathon. Other details are still pending, but we’ll keep you updated! To be totally updated, sign up for our Marathon Updates.

Read below on how to get ready for the 7k or the 21k

Preppring for the 7km run
If you’re not a runner, it takes approx 2-3 months based on your fitness level to be able to run the 7k.
If you are a runner, it can take less time- anywhere between 1-2 months. See the 7km run training program.

Prepping for the 21km run
If you can already run 5k, then it takes 3 months to prepare for the 21k
If you’re a veteran run, then it can take you less than 2 months for the 21k.
See the 21km run training program.

Sounds like too much- don’t worry, with 2 months, we’ll comfortably get you on track and running! Both these plans will get you into phenomenal shape and they are a lot of fun!

See our run training success stories. To know more on how to get started for the 7k or the 21k or just start running, call Fitho or email fitness@fitho.in

We have lots of running information for you- see our running section. Read more

Reduce Cholesterol – Tips to Lower Cholesterol

High cholesterol levels are a very common health problem in India. The good news is that you can reduce cholesterol easily through a few changes in your life. Once you understand how to manage your cholesterol, it’s much easier to lower your cholesterol levels without drugs – as in lower your LDL cholesterol and raise your HDL cholesterol levels.

Cholesterol is needed for cell membranes and the production of hormones. So, it is produced by your body. The body makes what cholesterol it needs; the more cholesterol that comes from food, the less the body makes. An unhealthy diet may overload the body beyond its ability to regulate its cholesterol levels. High-density lipoproteins (HDL or good cholesterol) sweep the blood of excess fat and cholesterol while low-density lipoproteins (LDL or bad cholesterol) are the bad guys, because they can contribute to the build-up of plaque in arteries, and in turn clog your arteries. Similar to our body,

The National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III) recommends Read more

Airtel Kolkata Marathon 2010

In 2009, 20,000 people took part in 2009 Kolkata Marathon. The 2010 Kolkata Marathon is here!

This is the 6th year of the Kolkata Marathon, starting in 2005. Need tips to start running? Need tips to prepare for a marathon and nutrition tips during and after a marathon here. Here is a list of running tracks in Kolkata.

In 2010, the Kolkata Marathon is on Sunday, Read more

Avoid extra weight gain during pregnancy

When you’re pregnant it is understood that you are eating for two but that does not really mean twice as much as you normally do. Its healthy to gain 10-15 kg during the course of pregnancy, but some people gain over 20-25 kgs. That’s not healthy. All these extra kilos will show the most after pregnancy and will be extremely difficult to get rid of. So, we’re here to tell you how you can avoid gaining extra weight during your pregnancy.

Important thing to keep in mind is that exercise during pregnancy is no to lose weight. It is so that you prepare your body for the physical stress of baby Read more

Damage control after new years eve

We would love to remind you of the best weight loss tips for the party season, but you’ve really lived it up till now, and with new years eve almost here, we won’t be a kill joy and tell you not to drink high calorie alcoholic drinks and swap them with low calorie drinks. Or why you should not drink alcohol at all, or which are the healthiest Indian desserts.

Since you have been doing all these things, we’ll tell you what you can do in the new year to control all that damage to your waistline: Read more

10 Weight Loss New Year Resolutions that work

The New Year is almost here. Its time to look back at how the past year went, & plan your goals for next year! Is weight loss or fitness one of those goals? Did you make a weight loss resolution at the beginning of the past year? Did you achieve it…

Previously, we told you why most weight loss resolutions for the New Year don’t work. Here, we tell you how you can lose weight this coming year with the right weight loss goals. Don’t get on any crazy diets. Stick to a realistic diet plan. Add good foods to your diet (eg: green tea, almonds) and get some exercise. Before you know, the pounds will be melting away!

So, here are Fitho’s top 10 Weight Loss resolutions for 2010: Read more

Delhi Half Marathon 2009 Route Maps

The routes for the Delhi Half Marathon are available now!

All events start in the holding area, which is located in Central Civil Services Cultural and Sports Ground Boards, opposite Nehru Park. Note that this not the main road and is far from the marathon parking area.

We recommend reaching at least 1.5 hours early, since last year there was a mad crowd. We got there on time, but could only start running 35 minutes after the race was started. Read about our Great Delhi Run 2008 experience. Hint: It was not good.

Hopefully, there will be better organization this year.

Are you running to be a win any of the races? Here are the Delhi Half Marathon 2008 results. Compare your running times to see if you have a winning chance!

Below are all the route maps. Read more

Gym Lists, Fitness Jokes, more Running

We’ve added many new features on the site, that will help you reach your fitness goals faster- whether its weight loss, muscle, faster running or just healthy laughter!

Gym Listings
Ever wondered where you can get a list of all gyms in your city. Well, we have a complete list of gyms in for more than 15 cities in India. For each of the gyms, we have address, phone number, and membership costs. So, anytime you’re looking to gyms in India, you know where to go.

Delhi Gyms | Mumbai Gyms | Kolkata Gyms | Bangalore Gyms | Hyderabad Gyms | Chennai Gyms | Pune Gyms | Ahmedabad Gyms | Chandigarh Gyms … and many more cities

Check if your gym is there. If we don’t have your gym listed, tell us, tell us: fitness@fitho.in
If we don’t have your city listed here, tell us and we’ll do our best to add it.

Running Section
Besides telling you about the marathons and running events in India, we’ve got lots of running tips, running routes in Delhi. We’ll keep adding more stuff, so watch out, and keep running.
For basic to advanced training plans for running marathons and other events, call Fitho or email fitness@fitho.in

Fitness Jokes
We are serious about fitness, but we can even joke about it. Even studies have shown that laughter is really good for health. So, we bring you Health Fitness Jokes.

Official Delhi Marathon Registration Dates

We have news for you. The registration for Delhi Half Marathon 2009 starts on Aug 27, 2009. We’ve told you all about the Delhi Half Marathon running event. Here is information on last year’s routes for the Delhi Half Marathon 2008.

The official date for the Airtel Delhi Half Marathon is Nov 1, 2009. To train for the Delhi Half Marathon 2009, you need about 2-3 months, depending on your running level and ability.

Running Tips
If you want to start running, or take part in the marathon to lose weight, this is a great opportunity.
- We’ve got simple tips to improve running
- Nutrition tips for long distance runners.
- Know if treadmills are better than running outside.
- Find out places to practice running in Delhi

For basic to advanced training plans for running the Fun Run or the Half Marathon, call Fitho or email fitness@fitho.in

Update: Please see this for more information on how to register for Delhi Half Marathon.

Sugar reduces testosterone levels

We’ve told you about how sugar makes you fat. There’s new research that shows that besides promoting fat storage in your body, it further adversely affects your body. Read on to find out..

According to a new study, sugar reduces testosterone levels. Testosterone is the male hormone- its what promotes muscle growth (and fat loss), gives you facial and body hair and keeps your sex life crackling! So, a reduction of testosterone means that you could potentially have less muscle, a not so hot sex life, and overall being less manly.

So, is sugar really worth the side effects? We don’t think so. We’re not saying live without sugar, but find good replacements. A natural sugar replacement is honey. Honey has many health benefits. If you want to go sugar free, use the healthiest sugar substitute.

Indians are genetically prone to diabetes, so manage your sugar intake. It’ll keep you healthy!

How many daily Calories do I need?

Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.

There are many ways to calculate your daily requirement- also known as your basal metabolic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t  So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:

Calorie intake for Weight loss
Sedentary Lifestyle: 20 calories per kg of body weight
Moderately Active Lifestyle: 25 calories per kg of body weight
Heavy Activity Lifestyle: 30 calories per kg of body weight

Calorie intake for Weight Maintenance
Sedentary Lifestyle: 25 calories per kg of body weight
Moderately Active Lifestyle: 30 calories per kg of body weight
Heavy Activity Lifestyle: 35 calories per kg of body weight

Calorie intake for Weight gain
Sedentary Lifestyle: 30 calories per kg of body weight
Moderately Active Lifestyle: 35 calories per kg of body weight
Heavy Activity Lifestyle: 40 calories per kg of body weight

Lifestyle Key
Sedentary Lifestyle: Not much activity.
Moderately Active Lifestyle: Varying between completely sedentary and some activity through the day (like working out in the gym).
Heavy Activity Lifestyle: Extremely active throughout the day

Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account, your body composition.

Because body fat percentage is not accounted for, this formula is not completely accurate. To know your exact (calorie requirement) Resting Metabolic Rate, call us or email us (info below), to get a Body Composition Analysis performed. Its a detailed report, on the fat, muscle, skeletal mass and detailed body analysis. And it takes 5 minutes.

Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work, but its possible- read here.

As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

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