Tag Archives: cycling

11 Ways To Lose Weight Without Spending Much Money

To be fit and healthy is everybody’s goal in today’s life of hectic hurry and fast business.We spend a lot of money on our fitness efforts, either buying gym instruments or buying the expensive weight loss pills that are widely advertised.But, have you ever thought that you can lose weight in simple and healthy manner without spending much? Here are some very simple steps you can take to lose weight, spending the least or nothing at all.

1.      Brisk Walking

Brisk Walking is the best cardiovascular exercise. It costs nothing; on the other hand, it is an extremely refreshing exercise for beginners. Take some time out in morning and continue to practice it on a daily basis. However, you have to be careful that your walking style as well as speed is perfect.

2. Running

All you need a pair of running shoes and a little push from yourself. It is the best exercise to lose weight as well as to build stamina.You have to be committed when it comes to running, especially if losing weight is your sincere priority. Set possible goals and try to cover a particular distance within a particular time. You will become not just a perfectly fit, but also manage to burn calories to a great extent.

3. Skipping

Skipping, a childhood exercise for many, is amazingly effective in helping you lose weight. All you need is a skipping rope and your sincerity to take out a little time from your busy schedule.If practiced properly and regularly, skipping improves cardiovascular fitness, enhances body balance and agility, increases muscular strength and endurance, and burns calories.

4. Climbing Stairs

To practice it needs no investment. You can access stairs in your own building itself. The stair climbing method of weight loss leverages gravity. The heavier we are, the harder we’re forced to work and the more calories we burn. Climbing stairs is one of the extremely intense exercises, which quickly increases our heart rate, and in doing so,we can greatly improve our cardiovascular fitness. So, next time you wait for the elevators, consider that climbing the stairs would have been a healthier choice.

5. Trekking

Trekking is a great way to be active and lost those extra calories. It is true that you cannot go for trekking everyday. However, if you love adventure and take interest in conquering new heights on foot, you can plan trek tours as frequently as possible. Besides, you have the option to become a member of one of the reputed trekking clubs. Along with cutting down the extra fat and keeping perfectly fit, you can also enjoy the thrill of reaching higher and higher.  

6. Outdoor Sports

Instead of staying glued to your computer screen for playing online games, it’s time for you to go outdoors and try some real sports. You may not have too many companions to play football or cricket. But, you can certainly try your hand with tennis, table tennis or badminton.

Badminton is the best choice among these. First, you just need to have the rackets, shuttlecock and a partner to play with. Besides, it is among the fastest games in the world. Just imagine how active and alert you have to be to reach any corner of the court where the shuttlecock may come at any speed. Playing badminton accelerates the activity of the bone forming cells and help in the assimilation of calcium in the bone matrix, thereby, strengthening it. It keeps you feeling well, strong, healthy and motivated. So, try to take out some time in evening or in weekends and indulge in a few rounds of badminton matches. You will lose calories, keep fit and feel refreshed and energetic.  

7.  Cycling

It is a low impact exercise that can be practiced by people of all ages.It is one of the best ways to reduce risk of suffering from health problems like stroke, heart attack, some types of cancer, depression, diabetes, obesity and arthritis. If you missed your gym one day, then no need to worry, pick up your bicycle and go for a ride. However, you have to keep in mind that you must not exhaust yourself. Understand your limit of endurance and maintain the distance and speed accordingly

8. Home Exercises

If you don’t have dumbbells or any other exercise equipment, do not plan to buy them immediately.There are effective weight loss exercises which can be performed without the use of any of such equipment. You can look for some home exercises like skipping, spot jogging and many more to burn calories and reduce belly fat. Do them according to your stamina level in initial phase and then gradually increase its intensity. However, you have to choose the right exercises and practice them methodically.

9. Practice Surya Namskar

One of the most ancient yoga aasanas, Surya Namaskarhas amazing weight loss results. To practise it, you need to carry out various forward and backward bending aasanas that flex and stretch the spinal column activating a wide variety of muscles throughout the upper and middle parts of the body.While it is supposed to be practiced at dawn, you can practice the body movements multiple times in a day, though you must schedule it reasonably.

10. Strength Training

It is one of the latest trends in India. You can even do it at home without buying dumbbells or spending too much time on equipment. It will not be wise to do strength training without an expert trainer. So, when you try to find a trainer, make sure that you go for one who knows his stuff.

11. Online weight loss programs

It is proven that losing weight to the desired extent is not quite possible just though exercises and workouts. Proper dieting is a must. You need to stop gaining it, rather than start losing it. Such weight loss diet plans are not tough to find. Again, you have to be very careful to find the suitable online weight loss programs, considering your body type and the amount of fat you need to lose.  

So, you see that losing weight is not expensive, only if you are strategic in planning and disciplined in practising. Gym is not the only place where you get the scope to burn calories. There are many daily activities that help you lose weight. What is even more important is to control diet. As they say, prevention is better than cure. The same applies in this case as well – stop gaining it, rather than start losing it.


— this article is written by a dietitian @ FitHo
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What is Better and More Effective than Walking?

Many people include walking in their routine because they think this will help them manage their weight. But did you know that simply walking everyday is not sufficient to shed those pounds, unless you are actually following a strictly balanced and healthy diet. Check out some options that might be more effective than walking, to accelerate your fat loss.

1. Jogging

Jogging burns more calories than walking for the same amount of time spent. It increases your body temperature, which in turn helps your muscles burn more calories. It even provides more benefits for heart health. But, if you are older in age or have any medical condition always consult your doctor before starting any new physical routine.

2. Skipping rope

Skipping rope is a great cardiovascular exercise. It is a great exercise to improve your endurance also. Since you jump up every few moments while skipping, it puts more pressure on your muscles as compared to walking. It also helps your body to burn way more calories than walking. You can skip rope for 1 minute and then rest for 30 seconds; this will help you in maintaining your stamina and speed.

3. Spot Jumping

This is a strenuous aerobic exercise that can help you in managing your weight. It increases your heart rate and your heart has to work harder to transport oxygenated blood. This helps you in keeping your cardiovascular system healthy. If you are overweight and have any medical condition then do this exercise in intervals.

4. Hopping

It is an exercise which involves jumping on one leg at a time. It puts extra stress on one leg at the time of the jump as the entire body weight will be on that single leg. It works on your core, leg muscles and helps improve overall balance. Include intervals while doing this exercise. You can hop for 30 seconds on one leg, the rest for 20 seconds and then repeat with the other leg.

5. Cycling

Cycling is a low impact exercise and does not put much stress on joints as compared to running. It increases calorie burn and also raises the metabolic rate, which helps in managing your weight. It also provides strength to your muscles and tones them. But before you start cycling in the outdoors, make sure you are wearing sufficient protective gear.

Including any physical activity in your routine is the key to managing your weight and keeping various lifestyle ailments away.

— this article is written by a dietitian @ FitHo

7 Ways to Burn 100 Calories in 20 Minutes

Burning 100 calories doesn’t require hours of exercise or complicated equipment. And here are some time-saving tricks to do so in 20-30 minutes.

Pick a favorite activity and see how quickly you burn those calories.


You can burn hundreds of calories while doing your household chores.Everyday household chores like mopping the floor; cooking, doing the dishes, cleaning, and dusting can help you burn those calories
easily. They will be most effective if you do them with moderate intensity rather than with a relaxed intensity. Some of these activities are mentioned below:
• Mopping- 20 minutes burns 100 calories
• Cooking- 35 minutes burns 100 calories
• Doing dishes- 30 minutes burns 100 calories


We frequently come across the statement ”USE STAIRS TO STAY FIT”, but rarely follow it. Climbing stairs is one of the most effective ways to burn fat. Continuously walking up and down the stairs with a moderate intensity can help you burn 100 calories in 20 minutes. You can burn a lot more if you increase your climbing intensity. Try to avoid using escalators and lifts wherenver possible and use stairs instead.

3. Cycling

Cycling is another easy exercise which helps you burn 100 calories in 20 minutes. Cycling involves your lower body muscles and helps in toning of your legs and thighs. It also helps you to recover from any back pain. Cycling could be a better option that walking.

4. Bowling and Swimming

Bowling is a leisure activity that can help you to keep fit and have fun. It helps burn calories depending on how much you weigh. In 20-25 minutes you can burn 100 calories. And even 15 minutes of swimming is a fun and good way to burn 100 calories. High Intensity swimming is probably among the best full body exercises, as it engages multiple muscles in your body.

5. Yoga

Yoga provides holistic benefits. It benefits the body and mind. It relaxes your muscles and calms your nerves. High Intensity Yoga can be counted among the best fat burning exercises. Approximately 20 minutes of yoga everyday can help you burn 100 calories.

6. Dance

Dancing is something in which your whole body is involved. So if you love Dancing then it can turn out to be an effective way to shed calories. This may not be the biggest calorie-burner, but it’s still an excellent and fun metabolism booster. 20 minutes of moderate pace dancing can burn 100 calories.

7. Washing the car

After washing and drying your car, you may want to put on some wax or car polish. Waxing requires more physical effort than general washing, and will help burn more calories. You can burn 325 calories per hour by waxing your car.

These are some fun and easy ways to shed kilos, without sweating it out in the gym. So, get up and get going!

— this article is written by a dietitian @ FitHo

Benefits of Cycling

Cycling is considered as a great workout that helps to tone body as well as give effective results in weight loss. It is also considered as a low impact type of exercise so it’s easier on the joints in comparison with running. Let’s talk about more cycling benefits.

1. Weight Loss

Cycling is one the challenging, suitable and convenient exercise to do. It really helps in weight loss .It increases calorie consumption and also raises metabolic rate which ultimately helps to get back in shape.

2. Improves health parameters

By cycling you will be able to make lungs and heart stronger and simultaneously transport oxygen very efficiently throughout the body. Due to which the resting pulse rate will decrease as will your fat levels and blood pressure. All of the above combined parameters help to reduce the risk of lifestyle diseases.

3. Cycling and good muscles

Cycling is one of the environmental friendly exercise .It is an effective way to strengthen and tone the body. It not only benefits cardiovascular system but also benefits the muscle groups throughout your body. The following are the muscle groups on which cycling effects a lot i.e. glutes, hamstrings, calves, core, shoulders and arms.

 Safety guidelines while cycling

Use arm signals, before you turn right or left. Look behind before you take a turn, overtake or stop. Never use headphone while cycling. Do not talk on your mobile while you are riding a cycle.


— this article is written by a dietitian @ FitHo

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.

Running (Cr/freedigital)

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. (more…)

— this article is written by a dietitian @ FitHo

Exercises to Lose Fat on Arms

Eating extra calories gets stored in the body in the form of fat and at various places like arms, tummy, legs etc. Different women have different weight problem points. One of the most common weight problem point are the arms and thighs. We recently covered a story on the best exercises to lose weight on the thighs. Click here to read the complete story. In this article we will help you find out how to lose weight on the arms and tone them up.

Lean Arms (Cr/freedigita

Upper arm consists of triceps and biceps. Women have a higher tendency to accumulate fat on this area then men. Also losing weight and toning arms is also one of the most difficult thing to accomplish. Everyone wants a quick solution or spot reduction to fat arms. Unfortunately there is no such thing as spot reduction and exercising alone doesnt help you get results. Its always a combination of diet and exercises that get you faster and better
results. Often we have seen people using heavy weights in the gym to lose weight on the arms. The simplest trick to losing weight on arms is starting cardio that will help reduce fat and then adding resistance to your training in the form of weights to get the right results.

Here are some exercises for the arms to help you tone up

Running: Any kind of cardio exercise is recommended for fast fat loss in the body. You could do skipping, running, sprinting, jogging, cycling, swimming or play a sport. All the above options burn faster calories and help reduce maximum fat from the body.

Women Push ups: Pushup has multiple benefits including working out the arms. For more stress on the arms perform close grip push up. To perform get into a plank position with knee on the ground for women. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.Body weight should be lifted by the arms. (more…)

— this article is written by a dietitian @ FitHo

Can Exercise Make You Fat

Some researchers are of a belief that exercise makes you fat. And if we continue to be moderately physically active it is enough to maintain the weight. According to them sweating it out in the gym only makes you fat and does not really help in any weight loss.


We partially agree to this theory about moderate physical exercise is enough to keep you fit. Like most things there is a condition that too applies to moderate physical activity, which is  if you are also watching what you eat. Even if you are exercising and at the same time eating more than you are actually burning you are bound to not lose any weight. Keeping this logic in mind we further explain how exercising is really making you fat.

We see a lot of people compulsively exercising at the gym over a period of time without losing any weight. Well there could be two reasons for it. First either you are following a wrong routine which is similar to ‘eating empty calories’ or you are still eating more than you are burning. Like doing a twist with a long rod on the shoulder or walking on a high incline while holding the rod in front. Infact  talking on the phone while walking on the treadmill, elliptical, slow cycling is as useless as sitting on a chair. There is a study that states that while you exercise you need to focus at the activity at hand for best results.  Have you ever seen a sports or a fit person be on a phone while exercising ?


— this article is written by a dietitian @ FitHo

Outdoor Activities for Kids

Best thing about being a kid was playing  games and indulging in all sorts of fun outdoor activities. But  gradually the trend is changing, kids these days are hardly seen playing outdoors.  Its important to involve  children in daily physical activities which will help them grow both physically and mentally.  It is becoming increasing important to ensure that the child is being given the right encouragement. As the anecdote suggests, all work and no play makes John a dull boy. Here a few easy tips to get your child started with some fun outdoor activities.

Children playing Football (Cr/freedigital)

Sports: Develop a interest in a sport or two in your children. Team games will increase competition amongst children for increasing efficiency. Check that he is playing the sport and not hanging around and just watching others. Participating in sports will make your kids more active.

Fun workouts: Children are moody and joyful. They like games, exercises which are fun and not boring. Ask your child which sport he enjoys and support him in his liking for the sport so that he plays it and has fun along with it. Cycling, dancing, skipping are a few that you can get them started with.

Good Habits: Inculcate good habits in your children. Don’t over reward your child for every little achievement he makes. Keep a check on their eating habits and develop their taste buds to nutritious foods rather than burgers and pizza’s which will cause problems in their efficiency and weight gain. ( link it to child obesity link)

Be a Instructor: Children look up to their parents for advices and help. If possible accompany your child for a game and teach him the game. This will increase the interest level and will improve his performance in the game. Proper training and guidance can make him a rookie.

Don’t compare: With increasing competition pressure, we want our children to out beat every one. Don’t pile the pressure on your children. Some children are slow at learning and learn according to their own pace, comparing them might demotivate them. Let your child have his space.

Make learning fun for children with the direction and help them be fit and healthy.

— this article is written by a dietitian @ FitHo

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

Photo- Tips for Healthy Sex bothrop@flickr

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.

— this article is written by a dietitian @ FitHo

Better to Run on Treadmills or Outside? Part 2

So, here’s the second part of the series, where we compare exercising on machines, or out in the open. In Treadmills vs Outside Running Part 1, we considered 3 points between treadmills and running outside. At the end of the 3 points, treadmills were winning 2:1 against running outside. Let’s continue to find out, which is better?

4. Speed Change-Sprints/Intervals: Sprints and Interval Training are the fastest way to burn fat, but intervals on the treadmills can be painful, since you have to keep pressing those buttons at the end of every interval, to change your speed. Its kind of annoying than just using your legs to slow down, where you would actually use more muscle in running on the ground, to increase or decrease your speed. In fact using your legs to increase or decrease your speed actually helps to work more muscle. Its even more annoying to simulate sprints on a treadmill. So, this one goes to running outside. We’re even, at 2:2


5. Environment/Access to Space: This one is a toss up. If you live in a nice clean area, with lots of parking or running space, its great to run outside. But treadmills are great if you live in a polluted location, a dirty area, unfriendly weather like rain, snow or heat; or just don’t have running space!

6. Impact on joints: Depending on what kind of ground you run on, the impact varies. Running on a soft surface reduces impact on your joints, whereas pounding your joints on the concrete sidewalks increases that impact. Most gym treadmills have impact factors that are somewhere in the middle- not as reduced as soft surfaces, and not as hard as concrete. So, this factor is also a draw between machines and the real thing. (A great zero impact cardiovascular exercise is swimming)

Similar factors would affect whether you want to use the cycling machines in the gym, or cycle outside, or deciding between a stair climber machine or actually running on stairs, or between a rowing machine and rowing in a lake. Because of equipment expense and access to water bodies, actually rowing is a tough one, but its a fantastic workout.

We’re partial to running outside, since we like to feel our shoes on the ground. But neither won this battle. It really comes down to what the situation is.

But the answer to the ultimate cardio question – Is is better to run on a treadmill or to run outside, on the ground? , is ultimate one -It depends :)

— this article is written by a dietitian @ FitHo