How to fuel your workout

If you are doing a moderate workout of 30-50 minutes then fueling your body before workout is not required. The energy required for the workout session is enough from our daily consumption of meals. Fueling before workouts also depends whats your objective is , whether it is  losing weight, building muscles, toning up etc. Only if you are working out for a very long period like marathons then extra energy is required. Regular workouts do not require additional energy.

To increase efficieny in the body it is important to keep the fluid levels balanced. Dehydration and less fluid leads to cramping and decreased release of energy for the body slowing down the metabolism. Water is sufficient to keep you hydrated during your regular gym workouts. Energy drinks and bars are required for marathon trainers or bicyclers where they train for hours. Eating high carbohydrate food or drinks before or during the workout only adds to the calories.

Timing the meal is important as if you overload yourself then you would feel sluggish, vomiting, feel heavy to actively move around etc. If you haven’t eaten for much time before a strenous workout then you will feel fatigued and have a heavy head and not feel comfortable and concentrated. Plan your meals atleast two hours before the workout for effective results.

Diet: Choose carbohydrates before a meal as they are more important for providing energy for the workout and maintaing the glycogen levels. Choose complex carbohydrates which quickly breakdown for energy and eat less of fibre before a workout.

Fuel your self rightly and don’t experiment on yourself. Eat protein rich food post workout for muscle recovery and growth of muscles. Push yourself and reach higher fitness levels. Keep the water levels recovering and become all the more resistant.

Diet for Diabetics

Dealing with a therapeutic condition can be difficult. Managing the diet is of utmost important but it mostly comes at a cost of either following a very difficult routine or being given options that are unappetizing making it difficult to manage the condition through diet.

Diabetes is one such therapeutic condition where managing the diet is critical to ensuring that the insulin levels are in control. Diabetes is relatively easy to control with a help of correct diet and exercise program.

The rise in blood sugar is seen due to eating unhealthy, not exercising and consuming fattening foods. This can be managed or controlled by eating foods that slowly breakdown in the body and slowly release the glucose in the body preventing the blood sugar levels to rise quickly. These particular kind of foods are also known to have a low-glycemic index. Every diet program also needs to be customized your body type and physical needs. People that are more active require different calorie intake versus people who are not so active.

Some of the foods highly recommended for diabetic patients are vegetables like green peas, broccoli, cabbage, cauliflower, bitter gourd, garlic etc are some of the healthy options. Eat beans, green vegetables, chickpeas, dals etc which will keep you fuller and maintain blood sugar levels. Include fengureek, Basel leaves and some quantity of lean meat and fish.

Diet alone will not be as effective. Exercise fit for your physical ability and body type is essential to show results. If you find it difficult to get started then condition your self slowly to set a routine. Tell yourself everyday in the evening you will go for a walk, water your plants or just engage in mid intensity household chores. Slowly increase the intensity and explore activities that will keep this routine going. Better still you can even get together with your friends or family to play a light sport or go for a walk /jog in the evenings or early mornings.

Lastly maintain a strict routine for your meal timings. Even if you watch what you eat and exercise regularly but don’t care about your meal timings it can completely harm the momentum. Make sure you dont skip your meals and eat them at recommended intervals so that the body is able to function normally.

In case you find it difficult to get started on your own then you can get professional help. This can help you atleast get started on a routine and get you on track before you can independently take charge of your health  and adopt a healthy lifestyle for good.

Study says Lose Weight to Earn More

Could being fat make you lose your job or make you earn lesser than your co-worker? A recently published study shows a noticeable correlation between overweight and a decreased employment rate. This shows that a lean person could thin your chances for a job or a good salary.

It has been noticed that people have suffered monetary loss in getting appraisals, packages  and job offer. This stands true in companies where there is  direct interface between the company and client. Especially service industry like aviation, hospitality, beauty, marketing, PR employ attractive and fit employees as good presentation is critical to their business. This ideology is gaining relevance and is slowly been accepted and followed by many companies world over.

In fact a study by Judge and Cable tells that especially women who were underweight fetched a higher salary than their fat counterparts.

Besides the physical attributes employees that are fitter have better mental health, stronger immunity, are less stressed, are mostly happy which reflects in their performance. Employers want to invest in stable resources that help grow their business.You can also get an edge for yourself and demand a higher salary package by getting fit and looking good.

Tips To lose weight Read more

How To Gain Weight

Are you lean and thin and want to gain weight to look muscular and a well proportioned body. Gaining weight is not difficult once you understand the right approach to  achieve your target. The basic of weight gain revolves around the calorie requirement and the calorie consumed with a smart choice of foods for them. One needs to consume extra calories in order to gain weight.

Often people get confuse while trying to gain weight and increase the fat intake resulting in disproportionate distribution of weight, constant feeling of sluggishness and over a period of time can become vulnerable to lifestyle diseases caused by being over-weight. While the other approach is to stick to a healthy diet routine along with the correct exercise that ensures substantial calorie intake and even distribution of muscle gain all over the body, respectively.

If you are interested to know how to get started on a weight gain plan here are some easy tips for you to follow:

Read more

Anti-Inflammatory Foods

Wrong posture or over working the muscle can causes inflammation in the tissues causing pain, redness, swelling and stiffness. Inflammation can happen in any patrt of your body from your toes, legs, joints to the neck, eyes etc.

People who play sports, workout in the gym or general physical exertion can result in inflammation where the body starts to fight the wear and tear of the tissues of excess exercition causing inflammation in the area.

Too much of fat in the body, sugar, protein and dehydration can increase inflammation in the body. Stress and lack of sleep also cause inflammation in the body which can lead to aging and developing diseases. Diseases causes by severe inflammation may not get perceived by the body and grows in the body without much of physical pain.

The following foods can help to reduce inflammation Read more

Strength Training

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. Read more

How to Reduce Weight

Reduce Weight by managing your diet and exercise. If you are over weight then it doesn’t mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.

You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.

Here are tips to reduce weight Read more

Weight Loss Diet Plan

Different people at different stages of their lives find it difficult to manage their weight. Everyone knows if you consume more calories than you burn you start putting on weight. The most popular reason behind weight gain is eating unbalanced food.

Sometimes our intake of food with high sugar, salt or the fat content is higher probably because they tend to satisfy us more easily than other foods. Besides these foods are also addictive, the more we have it the more we want it.  All this leads to weight gain. Extra kilos soon start to bother you  and you start finding your own pet solutions to get rid of them. Over a period of trial & error you give that up too and finally start searching for the most effective and healthy weight loss plan which makes you lose weight and keep it off.

Mostly everyone knows what is healthy and what is not.  The biggest challenge, and often the culprit to any weight problem, is identifying what works best for them. People find it difficult to get on a diet program because they think the food will be tasteless and consist of options that you wont enjoy eating. Fortunately there are diet plans  available that are tasty , healthy and promote weight loss without starving you. Which means you dont have to pay someone to starve you to lose weight!

The next question is “how to get started and find the right weight loss diet plan”.  The first step towards losing weight and getting on a weight loss diet plan is to identify a source that understands your daily nutrition requirement based on your lifestyle & food preferences. You must know that  no two people have the same bodytype, metabolic rate or lifestyle  and therefore no generic weight loss diet plans give the same results.

A good & successful Weight loss diet plan should be especially created for you and will help you lose weight by bringing a balance to your diet with the right intake of food as per the body requirements. Read more

Watermelon & Its Health Benefits

Health Benefits

Watermelon is not only a refreshing fruit to beat the heat on a hot summer day but it has a few health advantages. Water melon is also very effective in reducing your body temperature and blood pressure. This fruit may also help in reducing inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. Watermelon is full of water, carbohydrates and fiber along with essential vitamins and minerals that provides  nutrition to the body for better metabolism.

How to Get a Six Pack

Reveal your six packs with the right combination of  diet and exercise. Everyone is born with abs but over a period of time they get covered by the layer of fat on our belly. Only exercising your abs will  make your stomach grow bigger and thicker. The secret to well defined abs is bringing down the body fat to 7-8 % and they will start showing itself. The fat percentage can be lowered by simply eating and exercising right.

Here are a very simple tips to get better abs:

1.Increase your water intake, drink cold water to rev up the metabolism.

2.Do high intensity interval cardio twice a week for fat loss and strength training to build muscles on your body. When there is more muscle then the body’s metabolism automatically increases even when the body is
not exercising.

3.Drink green tea as it is a natural metabolism booster and helps in fat loss.

4.Watch what you eat to cut down on the extra calorie intake. Avoid foods with fat, sugar and oil.

5.Don’t skip breakfast and eat lighter dinners. Keep some time between dinner and sleep. Read here for healthy breakfast ideas.

6.Work out the abs indirectly with exercises like planks, push ups, pull ups, legs ups etc. Working out the abs directly thickens your stomach taking you away from your abs and v shape.
8.Eat less sugar as insulin levels decrease the level of fat burn. Eat fish, fish oil tablets to drop the insulin level and increase fat burn.

Get started with your 6 pack abs resolution and achieve it this summers to enjoy your perfect body. Keep yourself motivated and every pound of fat loss will successfully reveal the  abs.

Think Before You Drink!

You stay away from the most obvious signs of sugar in your food,. Avoid desserts, don’t take sugar in your tea/coffee. But sometimes you ignore the not so obvious forms of sugar that might be harming you. To start the damage control right away here are a few ways how sugar is finding way to your system.

Cola drinks(Regular and diet): The cola drinks are soda and added sweeteners and artificial colors present in it. The soda present in it increases the level of co2 in the body which results in the reduction of anti-oxidants in the body. It contains a high amount of sugar in it which is not good for the health Read more

Why Do Some People Never Get Fat?

You surely know a few people around you who are extremely thin and eat much more than you do but never get fat. They eat all kinds of foods and never add an inch to their waistline. Well just to make you feel better its because there are certain enzymes in our bodies which regulate the body metabolism. When these enzymes are not present in the body it keeps a man thin says a study.

The enzyme MGAT2 is found in the intestines and determines the fate of our food by regulating how it is metabolized: It either makes fat go straight to your waistline, or converts it into energy. Scientists in California have discovered that when mice are missing the gene for MGAT2, they can eat whatever they want and never have to worry about getting fat.

Another common misconception amongst people is that thin people have Read more

5 Big Mistakes of Weight Loss

You have tried everything to keep your fat away. You have a healthy lifestyle and are doing everything right to stay fit. Yet the weighing machine doesn’t make you happy. Even after knowing and following everything about a healthy lifestyle by the book certain loopholes in our lifestyle can cause situations leading to the imbalance in the body which causes fat accumulation. We have a few tips on how you can easily overcome these shortfalls and get on track towards being a slimmer you.

Unscheduled Meals: Quite a lot of people have the problem of untimely meals which is a big issue. With heavy work pressure, tight schedule, lifestyle and changing body psychology disturbs our eating cycle which slows down the metabolism Read more

Are Diet Pills the Best Option!

Diet pills are getting more popular for fast weight loss. There are many successful as well as not so successful stories about these fat loss pills.  Lets explore more about these pills and how they really work. Quick weight loss without diet and exercise has created the hype around diet pills which is increasingly finding its space in drug stores & superstores. But the questions remains the same, is it a healthier
option and does it help in weight loss.

What is most commonly seen is that some diet pills work and some don’t depending upon the constitution of chemicals in the pills. Probability of effectiveness of the diet pills also varies with body type Read more

The Best Weight Loss Program

You have a good appetite and probably binge regularly to keep your cravings at bay. Constant urge to binge is the biggest problem that sets us back with weight loss. Eating less or portion control gives us the feeling of non-satisfaction. You might eat three slices of bread, but your body still makes you crave 2 more. This habit of eating more than our daily requirement makes us consume more calories than is required. This obviously results in weight gain and thus begins the quest for a quick solution in form of a fad diet to get rid of the extra weight fast.

Research has shown that exerting too much self-control on food makes people more likely to behave aggressively toward others, and people on diets are known to be more irritable than otherwise. You become very sensitive to your diet over a period of time and sudden changes makes you react increasingly when you are not satisfied with your food. So, choosing the Weight Loss Program is very important.

Doing this can be a challenge if you go with a standard weight loss program that is not made according to your lifestyle, routines, habits and medical issues. It can make you stressed, angry, unsatisfied and irritated. Low satisfaction also results in decrease in efficiency levels.

Also, most often you don’t lose weight you maybe following a diet plan. Don’t blame yourself, since the body responds to what is right for it. Your not being able to lose weight is because it might your weight loss program might not be setup correctly. Here are tips to check when looking for the Best Weight Loss Program: Read more

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