How to Increase Muscle Mass

Simple fundamental of weight lifting and strength training can help you load on quick muscle mass and lose fat from the body. The basic logic behind using heavy weights is that it provides resistance to muscle which in return makes it bigger and stronger. But  simply pumping iron is not going to get you the muscle mass. Right nutrition is equally important for the muscle gain and development.

What happens when you lift weights? The tiny muscle fibers tear accelerating the process called muscle protein synthesis. This basically means the body uses available amino acids to repair muscles and avoid further damage. This is an on going process but every exercise session takes about 48 hours to actually show. So instead of pumping weights 7 days a week you can actually minimize it to about 3-4 days a week to see good results without over-working out your body.

Let us further explain what happens how energy is consumed during a workout session. While exercising our body takes energy from the glycogen reserves during the workouts. So more you workout your body ,the body is burning calories and using the energy reserve. After the workout the body naturally craves nutrition to replenish the used resources. So when you over train yourself then the reserves sometimes runs out of glycogen reserves. The body breaks down the protein in the muscles to get the glucose levels to normal affecting the muscle growth. This means over-working out might give you no muscle in return.

Proper diet with your exercise otherwise you might not gain the desired muscle mass. Everyone focuses on  protein, we agree they are important  but the body also requires carbohydrates to keep the glycogen levels intact, followed by fats for hormone functions. Muscle repair is not just for a few hours but continues for a longer period. Eat protein , carbohydrates and fats in through out the day to not get deficit of any nutrition.

Rest is important for the body as muscles recover during rest and require adequate time to recover and make up for the muscle wear and tear. If there is continuous muscle exertion and no rest given to the muscle then the muscle eats up its own reserves and the reverse happens. Instead of gaining muscle mass the body loses the muscle mass which is known as  catabolic state. This state also happens when you are fasting or eating very less and go without food for long time. Read more

Ideal Weight Loss

If you were given a choice to lose weight how much would you want to lose and what should be your ideal weight loss.It would make life comfortable if you know that how much weight you could lose within a month and after x months you would reach a desired weight. Suppose you lose 4 kgs a month and by the end of 6 months you would be able to lose 24 kgs. You could actually calculate the expected weight loss and set the time limits according to your own choice. Read this article on ideal weight to set target for your weight loss.

There are some important points that you should keep in mind while planning your ideal weight loss.

Body Composition Analysis: This is the first step towards Ideal weight loss. Body composition analysis gives you a report which tells you about how much fat and muscle percentage is there in your body at different parts. BCA also tells you what your daily caloric requirement is and how many calories you require to maintain the same weight. It also tells how much visceral fat is present in the body. BCA also includes on the basis of your height and weight to be more precise and effective weight loss.

Once you have your BCA report it is time to start taking action. We understand that we have to eat a limited amount of calories per day as the body requires it whether we are at rest or work. It is advisable to not starve yourself as it makes weight loss difficult. Suppose if your daily caloric requirement is of 2000 calories then spread your meals through out the
day on the basis of this. You could break 500 calories for each meal which would be 1500 calories and the rest 500 calories you could distribute for your snacks, biscuits, mid meals etc.

Keep things in mind that don’t assume your daily calorie requirement and eat on an assumed basis. Choose healthy food options which are low in calories and not provide empty calories. Choose fruits, vegetables, whole grain cereals, legumes, dairy, lean meats, nuts and seeds etc. Follow the food pyramid for correct distribution of carbohydrates, protein, fats and
fiber. Read more

What are Antioxidants?

Antioxidant is another very freely used terms by promoters of wellness, nutritionists and healthy living. What do you really mean by antioxidants and why does our body need them. Lets start from the beginning. Oxygen is the prime ingredient for our body’s metabolism. It is this the process that changes food into the fuel for our body to continue living. While our food is digested with the help of oxygen it releases certain oxidized particles in the body which are also commonly known as free radicals. These free radicals are potentially dangerous and cause cellular damage that can lead to serious diseases like cancer, heart problems, aging etc.

Free radicals are not only created by regular metabolism of food in the system. Factors like pollution, smoking, over exposure to the sun, high cholesterol food further aggregation the production of the free radicals in our body.Therefore it becomes imperative to use enzymes that neutralize the effect caused by free radicals in our body. Antioxidants are the most powerful and effective molecules that help control and destroy these free radicals in the body. Our body naturally has tendency of producing antioxidants but with age, lower immunity system begins to diminish. Fortunately there are many natural resources of antioxidants available in the form of vitamins and minerals. Fruits, nuts, spices and vegetables are the best and most easily available resources. You can reduce free radicals in your body by adding these food groups to your diet.

Here is a list of some food Sources rich in antioxidants

Vitamin C – Citrus Fruits (orange, sweet lime, lemon), amla, sprouts,

Vitamin A – Yellow coloured fruits and vegetables, carrots, papaya, mango, pumpkin

Vitamin E – Nuts like almonds, hazelnut, walnuts, sunflower oil, brocolli, avocado,

Zinc – Nuts, chicken, beans like kidney beans, chickpea, cashew nut, oats, seafood (mildly)

Selenium – Nuts, chicken, fish, wheat flour,

Phytoestrogens – Soya, flax seeds, nuts,

Probiotic – Yogurt

Spices: Turmeric, cinnamon

Another popular source of antioxidant is green tea. Read more

Healthy Food For Kids

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.

 

Weight Loss for Women

There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons,  eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.

For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.

Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more

Healthy Breakfast Ideas

Quit believing in myths and start getting real. Rev up your metabolism naturally through food and workouts.  Clock your meals and sleep patterns at a definite time allowing your body adapt to the patterns to show results. Avoid yo-yo diets or crash diet and stick to your normal routine. Instead know the foods that you eat and learn healthy eating habits for a faster metabolism.

Here are a few breakfast ideas for you

Eggs: Poached eggs with a glass of milk and a multi grain toast. Eggs & milk provide with protein and important minerals like calcium , phosphorous etc. Toast providing some carbohydrate & fibre to keep you full of energy and Read more

Raw Vs Cooked Food- Which Is Healthier?

Ever wondered that why is it that we eat some foods raw and some that we cook before eating. The health myth around it is that cooking the food kills bacteria and it is not safe to eat it raw. Firstly not all foods can be eaten raw for eg. meats. Meats can’t be eaten raw as it might contain the bacteria borne by the animal itself and need to be boiled and cooked to free it of the bacteria. Secondly its completely healthy to eat raw or slightly cooked vegetables as not only that they are healthiest in their natural form but each of these vegetables have distinct flavors that can only be tasted when eaten raw. Overcooking the vegetables kills the enzymes present in it making it not so nutritious and good for the health and digestion.

Here are a few tips on why to eat this and not that

Read more

5 Meal ideas to Stay Fuller

Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.

Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.

Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.

Few sources of protein for your diet:

Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.

Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.

Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.

Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.

Dairy Products: Dairy Product vary to milk, cheese, cottage cheese, butter, cream, yogurt, buttermilk etc. Dairy products tend to be good sources of calcium, protein and healthy carbohydrates.

Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.

Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.

7 Essential Nutrient Checklist

Some nutrients are important for healthy living and play a important role in daily body metabolism. We eat nutritious food most of the time, but are you meeting your daily requirement? Most of the health problems are due to the imbalance of the nutrients.

Read more

Chocolate Health Benefits

You think chocolate is unhealthy because is high in both sugar and fat? Well, it is high in sugar and fat, but its not exactly unhealthy.

Cocoa is rich in flavanoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavanoids relaxes your blood vessels, which improves blood flow to your heart.

What about the fat and the calories? The fat is mostly stearic and oleic acids. Yes, it can be high on the calories, so get a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!

Among white chocolate, milk chocolate and dark chocolate, know which chocolate is the healthiest? Also, read here about which is the healthiest chocolate bar in India.