Morning Mistakes That Slow Down Metabolism

“Take care of your body it is the only place you have to live in!”

Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism is closely linked to nutrition and the availability of nutrients. Nutrition is the key to metabolism. Metabolic rate is affected by several factors including age, weight, and genetics. Although there’s not a whole lot you can do about those things, there are still choices that can cause metabolism to fire up or fizzle. If losing weight is your goal, so avoid these following things that slow down metabolism in morning hours

Eating too late: Skipping breakfast is one of the worst things you can do for weight loss since it helps to slow down metabolism. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic process called thermo genesis that turns the food you eat into energy. Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel.

Your meal lacks protein :Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.

Not exercising: Research shows you continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who sweat it out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the morning hours. So, if he or she does physical activity on the daily basis then in that case it will never slow down metabolism.

Not pumping iron: Lean muscle mass burns calories, and just adding five to 10 pounds of lean muscle to your frame will increase your daily calorie burn by 100 calories. In order to slow down metabolism one should include strength training in his or her morning routine such as this 10-minute metabolism-boosting workout.

Getting your daily dose of vital nutrients and a regular exercising routine can help you keep the fat burning furnace ignited!

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Fitho’s Outdoor Training Program is Your Ideal Fitness Buddy

Have tried joining a gym but paid the entire years fee and barely saw the inside of the gym. What you need are like-minded friends that will motivate you towards sticking to a fitness regime. Fitho’s outdoor training program is just the place that you will find these people that will help you get fitter while you enjoy the workout! Besides a lot of research have been confirming the fact that sweating it out in a group of like-minded people helps you burn more calories — here’s how:

We turn you into a regular

The most difficult part of a fitness routine is being regular. Every day you find a new excuse to skip the workout. Joining a group that is friendly and like-minded makes it easier for you to be accountable and stick to your commitment. It helps you be regular resulting in better attendance meaning higher calories burned!

We ensure you get the most out of the session

When you workout in a group you stop paying attention to the time. Your energy is channelized into focusing and completing the fun group activity at hand. Friendly banter while working out further helps time fly and before you know it the session is over! When you are working out alone most of us find it difficult to even complete 15 minutes before getting bored , giving up and getting on the phone!

We plan the sessions for you

Its difficult to put together a fun workout for yourself. Fitho’s group workouts take that responsibility away from you and in return give you one hour of a super fun and energetic workout session. Group workouts are always fun as every session is planned differently. This ensures that you get a complete body conditioning without making it mundane. Read more

Fitho Powers Reebok Running Squad Airtel Delhi Half Marathon 2011

Good news for the runners: Fitho in collaboration with Reebok Running squad has started free marathon training program in Delhi & NCR. The session will be kickstarted with over 400 people participating in the first week. With just 11 weeks remaining for the Airtel Delhi Half Marathon this free training program called Reebok Running Squad Powered by Fitho is meant to help people prepare runners for this year’s half marathon event. The Airtel Delhi Half Marathon is scheduled for the 27th of November, 2011.

Running the half marathon requires stamina, endurance and strength. Reebok Running Squad Marathon Training Program has been designed to provide a structured training routine that focuses on key areas of physical fitness required to run the half marathon. The program is versatile and trains people of different fitness levels ranging from new runners (who have never run in their life) to advanced runners. Another important element of a half marathon training program is the diet. A team of certified nutritionists and dieticians are also associated with this training program that work closely with individuals/groups training to ensure that diet compliments the physical training routine  ensuring complete fitness required to achieve the end results.

What to expect at the Reebok Running Squad sessions·

Build Stamina to run the full course of the half marathon
·         All round physical training along with diet to support your output for energy and recovery
·         Full body strengthening to avoid injury
·         Professional guidance, regular Training
·         special Sessions on weekends for capacity building

The RSS training program begins from 10th September, 2011 to 26th

November, 2011 with eleven weeks of gruelling workouts. People can sign up for the Reebok Running Squad training program in the following venues:·

• Nehru Park (New Delhi)
• Leisure Valley (Gurgaon, Sec 29)
• Noida Stadium  (Noida, Sec 21) Read more

Interval Training

Among the latest and most effective exercise routine for  fast fat loss, improving performance, raising fitness levels, increasing endurance or getting started on a regular fitness regime interval training has been the touted to most effective routine.

Short burst of high intensity training for a short period of time is known as Interval Training. You can do interval training with almost any kind of exercise. Interval training requires you to do a certain exercise with full power for a small duration and then rest for some time and repeat. For beginners Fitho recommends a 1:3 ratio. It means every exercise is done for 10 seconds, also called a set, which is then repeated three times for ten seconds each without giving a gap.

Interval training helps in burning fast calories and is highly effective for someone who is looking to get into shape fast. You can do interval training with sprinting, cycling training, high intensity interval training etc. Interval training is tough but effective in improving your performance. You can increase the intensity of the exercise according to your capacity and fitness levels. You can do 60 seconds of interval training which will test your guts and then rest. You could do skipping, squat jumps, sprinting etc for high intensity interval training which will quickly burn the energy reserves and then burn the fat in your body.

This mode of training is effective for beginners as well as regular fitness enthusiasts. Interval training increases the heart rate and builds enduarance and strength. It must be noted that a high intensity workout must be alternated with rest or moderate workout for recovery. Read more

Airtel Delhi Half Marathon 2011- Training, Registration

The Airtel Delhi Half Marathon 2011 is scheduled on 27th Nov, 2011. It is the fourth edition of its kind and much awaited sporting event of the year. Participated by teenagers, youth, adults, old and draws attention of the whole nation. Offering different platforms in the form of veterans, senior veterans and super veteran for both the sexes. With the number of participants multiplying each year this time you again have an opportunity to participate and train for this grandeur event. The registration for this event is open and the last date for it is 22nd October, 2011.

This time you have an  opportunity to train yourself for the Airtel Delhi Half Marathon under expert supervision. Reebok running squad is a marathon training program powered by Fitho which is being started to train individuals for the marathon. Even if you have not run a marathon before you can start training with the Reebok Running Squad which will take place at three different locations in Delhi-NCR area and starts from the 10th Sep, 2011 till 26th Nov, 2011. Absolutely in no cost you will train under expert fitness trainers with a structured program and diet plan to support your workouts.

The open marathon is for people above 18 while the veteran is for men 45 years above and women 40 years above. To give equal opportunity and competitive atmosphere the half marathon also offers the senior veterans inviting men 55 years above and women 50 years above. While senior citizens also have been active participants giving in all that they have. If you are 65+ for men and 60+ for women you can participate in the super veteran category.

There is wheelchair marathon for the handicapped and senior citizen marathon for 4.3 km for both men and women above 60.

Visit this link to register for Airtel Delhi Half Marathon on 27th Nov, 2011.

Marathon running is not easy, as it tests your guts to run long distances at one stretch. You can’t just wake up and start running for the race but need preparation conditioning the body with exercise and diet for a higher fitness level. Even if you have not run a marathon before, you could get a customized marathon training program and give a kick start to your running experience.

Reebok is also running the Reebok Running Squad, in partnership with Fitho. These training programs are free are going to be held at 3 locations:
1. Nehru Park, Delhi.
2. Leisure Valley, Gurgaon
3. Noida Stadium Sector 21 in Noida.

Get your self registered , call  011- 40616321 or mail reebokrunningsquad@gmail.com to start training . Experience the first ever professional training platform to help you get ready for one of the biggest running event of the nation.

Spinning for Weight Loss

Spinning is a popular group  stationary cycling session which promises to make your fitness goals a reality. Spinning involves different techniques like interval training, high intensity and variations in cycling for burning calories, building endurance and stamina and strength. Spinning is a hybrid form of stationary cycling that is conducted by an instructor to the beat of fast music.

Spinning is getting popular  as many find spinning a fun way to lose weight. But is spinning as effective for weight loss like other forms of exercise? Does it focus on overall body toning? Does it exercise every muscle of the body and support a complete body workout.

The basic position of the body is sitting and cycling all the time pedaling with a few variations to keep the sessions interesting while cycling to the music. Therefore spinning is mostly a lower body workout. The  leg muscles are worked while the upper body is neglected. It is an incomplete workout for those looking for an upper body toning or overall body muscle development. This routine burns quite a few calories at a moderate level of intensity but you could literally burn more calories and get a better toned body with running with same the effort put in a spinning session.

As every form of exercise has advantages and disadvantages the biggest plus point to spinning is that it is highly motivational  as it is a group training session which keeps you pushing harder to be more competitive. The cycles can be adjusted to ones comfort levels and the entire concept is a lot of fun. It is basically cardio exercise that  can be compared to running. The only difference being you engage your entire body while you run but here you only move your legs. Read more

Cross Training for Weight Loss

Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the “plateau”.

Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.

Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.

What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine. Read more

Airtel Delhi Half Marathon 2011

The Airtel Delhi Half Marathon 2011 is scheduled for 27th of November. Every year thousands of people come and participate in this event. Delhi Half Marathon has become a national  annual event where people travel to the capital from around the world to especially participate in it.

Airtel Delhi Half Marathon  2011 –

Distance: 21.09 km;

Registration Fees: NA

Registration Date: NA

Now that the date of the marathon is officially out its time to start preparing for it. Are you running the 7 km run or attempting to complete  the 21.09 run this year.

If you haven’t decided but are looking to get some guidance on how to start training for the upcoming marathon then you can write to us on fitness@fitho.in.

Our Marathon Training Programs range from new runners (never run in your life) to advanced runners. Completely customized to each individual’s age, gender, physical ability & age. A comprehensive, professional approach towards training, improving performance and finally running the marathon.

Another important element of this training program is Diet. A team of certified nutritionists and dieticians work closely with individuals/groups training for marathon to ensure that diet compliments the physical training ensuring complete fitness required to achieve the end results.

Here are some tips to help you prepare for the Airtel Delhi Half Marathon

Running Tips, Run better- Part 1

Tips to run better- Part 2

Tips to run better- Part 3

Jump Start Your Workout

From now on doing proper workouts will not be a problem once you learn a few basics for workout which you should know. Understand how you can start exercising with some suggestions.

How to start?

Divide up your time through out the day any way you want. 4-6 ten minute workouts can do the wonders Read more

8 Running Tips: Uncommon & Effective

The Airtel Delhi Half Marathon is just around the corner, and lots of people are training for it. Here are some simple running tips:

Relax your muscles: Keep your jaw loose, keep your shoulders down and occasionally shake out your hands and arms to stay relaxed. While running, your body goes under stress, so its natural for your jaw to tighten up, for your shoulders to scrunch up, and other such stress reactions.
So, consciously keep the stress out of your body, and see yourself improve running form, and run faster & efficiently.

Wear good & big: running shoes: Buy running shoes that are slightly longer and wider than your feet. When you run, your feet expand, and they need the space. So, be nice to your feet, if you want to run well.

Keep it loose: Don’t clench your fists too tightly while running. Keep it like a cupped hand, as if you were holding an egg in each palm, that you don’t intend to crush. It will help keep your body relaxed, and improve performance.

No time, no problem: If 20 minutes is all you have, still run. 20 minutes of running is better than not running at all.

Run against the flow: Running against the flow of traffic keeps you in command. This is specially important in India, where there are plenty of hazards while running. See running tips & hazards in India.

Hydrate. Hydrate. Hydrate: Water is the lifeline of any process in your body. So, when it starts running low, it diverts water to only the important processes, and physical work (in this case, running) is not as important as digestion, blood flow, etc. So, less than optimum hydration will affect your performance, besides increasing the risk of muscle cramps. So, at all times be completely hydrated.

Only the right liquids: Hydrates with water. Alcohol is not your friend, when you’re trying to improve running performance. Beyond affecting fitness levels, alcohol has its share of side effects.

Look at the big picture
“Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance—and how to get it.”

Lace it up: Make sure your shoes laces are double knotted. While running long distances, laces often get un-tied, so make sure you double knot them. Further, the loose ends of your laces can be inserted in &  around your shoes, to avoid them ever coming in the way.

And last but not the least, relax when your body feels tired and sluggish

We have lots more running tips. See this, for more running tips. Or go to our running section. Even find running tracks in Delhi.

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!

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.

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.

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

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, Feb 21, 2010.

Need motivation to start running? Running can help you lose weight. See more running benefits.
Meet the young woman who went from the fear of running to running addiction in 2 months, in our run training success stories – how we converted non runners into people who can’t stop running!

And make sure you stretch after training & workouts Click here and enter your email to get marathon updates.

Registrations and more details on Kolkata Marathon 2010, coming soon!

8 Tips for Good Running Form

Do you run or jog? Doesn’t matter if its outdoors or on the treadmill, we’ve given you plenty of tips on running. Today, we’ll tell about some finer points on how to improve your running form. These tips will not only help you run more efficiently, but also run faster, with less effort, improve muscle performance and reduce your risk of injury. It might even help you get a six pack.

Landing: You should try to land mid-foot, not on your heel. Landing on your heel can slow down your running and jar the body. Landing on mid foot provides better cushioning.

Lift, than Push: Pick up your feet rather than pushing the ground away, which can tire muscles quickly.

Short is Good: Keep your stride short. It exerts less impact on your knee, as well as exerting less energy for each stride.

Abs & Core: Engage your lower abs. To do this, feel them about two inches below your belly button, and pull them toward your spine. Lift your ribcage up and forward to support your torso.

Relax: Yes, relax your hands. Imagine loosely holding a table tennis ball in your hands.

Swing Correctly: Swing your arms forward and back, not across the body, and make sure your elbows are at 90 degrees.

Stay Low: Let your shoulders fall. As you run longer and harder, your shoulders tend to rise up with the increasing stress. So exhale deeply, and keep them down. It will help you run longer and faster.

Look Ahead: Look straight ahead, not at the ground. Looking down closes your throat and makes breathing more difficult.

Implement these tips, and you will cetainly see an improvement in your performance.

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.

Are you running to be a win any of the races?

Compare your running times to see if you have a winning chance!

Below are all the route maps. Read more

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