Resistance Training Tips

No pain, no gain ! Have you read it on some t-shirts, gyms or might have heard weight lifters say it. It is true to gain strength, endurance, build lean muscles and lose fat resistance training is very beneficial. It is simply resistance of the muscles to weight applied on it. More the weight better the results of resistance training would come out to be.

Resistance training can be done with dumbbells, barbells, kettlebells, cables, body weight etc. Some of you looking for quick weight loss, toning your body for summers, weddings or any important occasion resistance training can get you into the shape fast. Being consistent in training the muscles grow with bone mass as well making you stronger and resistance to more force. One basic fundamental of resistance training is progressive overload. The term means that you increase the workload overtime as the muscles get accustomed to the weight and the objective of gaining mass and power.

Tips for resistance training

Motivation: Resistance training pushes you to new limits. Everytime you do resistance training it will test your guts and your resistance to bear the pain and complete the workout. You have to be consistent in following your routine and stay motivated.

Weights: Weights help provide resistance to the muscles and increasing more weight will increase in strength and power and build great muscles improving the physical appearance of the muscles. If you want to tone up your body resistance training could work well for you.

Diet: Muscles require protein to recover from the wear and tear caused by the training. Rich diet with protein rich foods should be included to help the muscle repair fast and grow in strength and mass. Balance your diet with carbohydrates for energy.

Rest: Like us muscles require rest too. As too much resistance makes the muscle tear and wear and thus needs time to repair. Rest is equally important for muscles to grow and resist more stress on it.

Resistance training is a great way to get active. It gets you into shape and makes you all the way more powerful. It is not only with weights but resistance can be offered to the body with elastic bands and other things. Weak people, old people, inactive people looking for a makeover resistance training can get you strengthen up and get going.

Triceps Workout

Triceps or three headed muscle is the large muscle on the back of the upper arm. The triceps help in straightening the arm. The triceps can be built by working on them in isolation or by compound elbow movement exercises. If you want good looking muscular arms you should workout your triceps along with biceps to bring in the change and get the ideal muscular look. To get bigger triceps train them hard and heavy.

Here are some exercises that are recommended for building triceps by the experts. Read more

How to Gain Weight

How to gain weight or gain muscle? .. is a very common question. More specifically, men ask how to gain muscle & weight, and women ask just how to gain weight. To gain weight the healthy way, you need to get on a weight gain plan-  that helps you gain some muscle also- this applies for both men and women.

Honestly, gaining muscle or gaining weight is not magic. But gaining muscle a science, and you’ve got to know how to gain weight or how to gain muscle correctly. So, to make gaining muscle weight simple for you, we have our top tips to gain muscle weight. These are the main cornerstones to gaining muscle weight. So, pay attention and follow them for weight gain results: Read more

How to gain muscle

Its easy to gain muscle if you know how to. Without the right know how, you could take forever to build muscle. Here are some tips that are essential to help you gain muscle fast:

Sleep: Yes, sleep is essential for Read more

Expert weight loss advice & more- Fitho Discussion Forums

Ever wanted personalized fitness advice for free, from experts? Or wanted to share your fitness knowledge with others? Well, we have just the right thing for you- Fitho’s Health and Fitness Discussion forums. Here, you can discuss anything from Weight Loss, to Beauty Tips to Sexual Health, to Healthy Recipes, to Muscle Building to Yoga, Martial Arts, or even discuss anything even non health related.

Why discuss health and fitness?
Ever had any doubts? Ask them here. Get your questions answered and doubts cleared. Someone of the forum there would know the right answer, and answer your questions, like Neha asked- Which fruits are best for weight loss? See the discussion and responses.
Ask anything, and get answers. Share your experiences and get fit! See below for hot topics…

Hot Topics on Fitho Discussion Forums:

• Which foods are best for diabetes? – 7 replies
• How to get thinner and toned arms? – 5 replies
• Kareena Kapoor’s secret to weight loss and size 0 – 2 replies
• How do you use protein powder? – 4 replies
• When to eat, and when not to eat? – 1 reply
• Check out this delicious dessert recipe, and these smoothie recipes
• Is a fixed cardio routine better than varied one? – 3 replies
• Which muscles do girls like the most? – 2 replies
• How do you use yoga exercises for staying fit? – 3 replies
• What foods to eat for better sex? – 4 replies
• Do sexually active women perform better at work? – 2 replies
• Any exercise for good sex? – 3 replies

Excited?! Want to take part in the forums? Then, just do a quick registration and get rolling! We are very excited to bring all this to you. Hope you have fun with it!

New on Fitho- Success Stories & more

At Fitho, we help you get fit through our diet and exercise plans. In fact, we currently have discount programs for new clients! We have helped many people get fit. Read some of their testimonials and their successful weight loss stories – Shikha lost weight and got lean for her wedding, Ish got ready for swimsuit season and SG went from fat to hot.

Along with effective diet and exercise plans, we also provide helpful tips and articles on-Busting health myths, Diet Tips, Exercise, Fit in the city , Gain muscle , Gain Weight, General Fitness, Health Foodie, Lose Fat, Lose Weight, Why be fit and healthy?. To get these on emails, simply enter your email in the top right ‘Get health tips on email’ area.

We can help you reach your fitness goal even faster! Read below..

We have more new stuff coming.. just watch out!

Weight Gain Supplements- gain weight fast

We have many articles and tips to Gain Weight. Here, we’ll address how you can easily gain weight using weight gain supplements, since they can really help you develop size and look fuller.

Essentially to gain weight, you need to eat more calories than you burn. But its not always easy for people to increase their calorie intake, by eating more food. Also, to gain weight, its important to make sure that you gain healthy weight. How do you do gain healthy weight? By consuming more healthy calories. Again, not easy to do. So, what’s an easy way to gain healthy weight? Read below for more..

Try weight gain supplements, like the Massive Weight Gain Supplement or the Jumbo Weight Gainer. Whether you just want to gain weight, gain mass or gain muscle, they work for both. These weight gain supplements basically contain a mix of protein, carbohydrates, vitamins and minerals.

To use these supplements to gain muscle, combine them with an intense muscle growth workout, and grow your muscle size.

Which is the best weight gain supplement? The best weight gain supplement is one that uses high quality ingredients and the right calorie intake to promote weight gain, like these weight gain supplements.

Can both men and women take this weight gain supplement? Yes, both men and women can take this supplement to gain weight.

Are these supplements legal? Yes, these weight gain supplements do not contain any illegal chemicals, steroids or anything like that. See the ingredient list in weight gain supplements.

 

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

Are supplements good for health?

We often associate ‘supplements’ with steroids, but supplements are simply what we consume to supplement our diet. With the state of our diets, to ensure we get complete nutrition, it can help to use supplements. There are many types of supplements. In the next series of articles, we will consider the basic health supplements, what they contain, what you should look for, and their health effects.

Here is the listing of categories:

Vitamins and Minerals: These are probably the most commonly used supplements. Most of us have had a multi-vitamin or a calcium pill.

Protein Powders: Protein powders are also getting very popular, since many diets do not get enough protein, so these powders can help to supplement those. Good for gaining muscle and burning fat

Fat Burners/Diet Pills: These supplements help people reduce body fat content, help them control their diets and claim to increase fat burning rates.

Weight Gainers: These are high calorie supplements for quick weight gain- good for those looking to gain muscle and those just looking to fill up

Muscle Builders: These are supplements like Creatine and Amino Acids. These are chemicals that are used by our body to enhance or control certain processes that can speed up muscle building, slow down fat storage, or improve muscle recovery.

This list can go on, but we’ll cap it here. Over the next few articles, we’ll cover these supplements and their health effects.

Are Frooti drinkers fat and unhealthy?

Have you seen the new frooti ad? (watch below) It is full on unhealthy looking people. Most of them are really out of shape. Is Frooti trying to imply that its drinkers get unhealthy like that? Mango is healthy, but mango flavoured drinks like these are loaded with sugar, and we all know that Sugar Makes you Fat. If you keep drinking sugar loaded drinks consistently, you will promote fat storage in your body, and become unhealthy.

Indians are a higher risk of diabetes and hypertension- India is projected to be the diabetes capital of the world by 2050. Obesity is also on the rise in India. Indians already lead such sedentary lives, that its important for us to ensure we stay healthy and fit. Have you been trying to reduce fat, lose weight, or gain muscle- Call Fitho or email us at fitness@fitho.in. We provide effective diet plans and exercise plans that are customized to your needs.

If the video doesn’t work, view it here- YouTube Frooti New Ad. On a side note, we think its an interesting ad film

Muscle and Weight Loss kababs recipe, with vegetarian option

These kebabs are absolutely delicious, packed with protein, fiber, vitamins, loaded with micro-nutrients and antioxidants, low on fat and have a low GI index- Basically, they’re a great muscle food and can help you lose weight. And don’t worry vegetarians, we have the right replacements for you too! What more is that they are really simple to make.

Ingredients: 500 gms minced lean meat (chicken breast, or lean red meat), 100 grams kala chana (chickpea), chopped coriander (dhania) and mint (pudina), 1 tbsp garam masala, 1 onion finely chopped, 1 tbsp ginger and garlic paste, 2 eggs, 1 tbsp olive oil, salt to taste and finely chopped green chillies, if you like it spicy

Cooking: Soak the chickpeas overnite. Boil the meat in the pressure cooker. Mix these two and grind to a paste. Mix this paste with all the remaining ingredients. Heat the oil on a flat pan. Shape them into flat, circular kebabs and roast them. That’s it!

If you’re vegetarian, then you can swap the minced meat with the same amount of chick pea, and the eggs can be swapped with 4 tbsp of corn flour. It makes delicious shami kababs.

We use these kebabs as a great protein snack in the day. Is there a better muscle food out there?!

Is walking good for weight loss?

Walking is boring. It takes so long, and we believe that unless you don’t have a physical limitation holding you back from running, you should not be walking. Start running.

There are so many reasons to start running now- we’ve listed a few for you:

Burn calories while you rest: Running raises your metabolic rate, so you burn calories even while you rest. So you burn calories while watching TV, while sleeping, even while taking a shower!

Build great leg muscles: Running can build muscle in your legs- gives you great calves, quads and butt muscles- your way to look good in shorts Also, it increases in your body’s muscle. Muscle burns calories just to maintain itself, so your burn even more calories.

Running can improve posture: When you run correctly, it helps to work the muscles in your lower back and core. As a result, it can improve your general posture, while burning fat. Since many of us have belly fat and fat around the lower back and hips, running can help you lose that also.

Running suppresses appetite- Researchers found that running for over 60 minutes lowers levels of the hormone, Ghrelin (appetite increasing hormone), and increases levels of the hormone Peptide YY (appetite suppressing hormone). So, you probably won’t be scarfing down a huge meal after a good run!

Look hot: With all the fat you lose, the muscle you build, you only get hotter!

Save time: When you run, you do the same amount of work in lesser time. So, you burn calories faster, and you save time to do anything else that you want.

What are you waiting for? Get tips to run better. Also find out if its better to run on treadmills or outside.

Think you’re too old to run? Did you know exercise helps you live longer- read tips to live longer

Need a place to run in Delhi? Here’s a list- Siri Fort Sports Complex, Jahanpanah City Forest, Lodhi Garden, Hauz Khas Deer Park. These are all in South Delhi and Central Delhi.

Push Ups- Best exercise for upper body & abs

If you had to pick one exercise to build everything in your upper body, it would be the mighty push-up. There isn’t any gym equipment that can replace the old school push-up. It works your chest, shoulders, biceps, triceps, back and abdominal muscles.

Done right, it works your whole upper body, including your core. And as a test of fitness, it is probably one of the best exercises out there. A push-up tests how much strength you have in your upper body, to lift your own weight.

So, how do you correctly perform a pushup?
Kneel on a mat or the floor. Bend over placing your palms on the floor just outside your shoulders. Straighten your legs so the only contact points with the floor are your palms and the front of your soles. Keep your legs straight, and in line with your torso, ensuring your back is also straight. This is your starting position.
Now, slowly lower your body by bending your arms, till you’re almost touching the floor. Pause for a moment at the bottom, and lift yourself back into the starting position.

If you cannot perform a push-up, then make it easier by supporting yourself at the knees. So, your contact points with the floor are your palms and your lower legs. This is your starting position. Lower yourself in the same manner
This is also called a girl push-up; though I’m always impressed by women who can do full push ups. If you can’t do a proper push up, start with this, but build yourself towards doing proper push ups.

Ladies, the push up is for you too. It’s a great exercise to get those toned arms, well shaped shoulders and a hot bod. Push-ups will not only burn calories while you’re working out. But you will build some muscle, which helps you burn calories even as you sleep! And note that you will not get bulky by doing push-ups (You need the male hormone testosterone and lots of food to make your bulky. Testosterone is a male hormone, so don’t worry about it).

So, drop now and give me 30… Seriously, go and do 30 push-ups, now!

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..

How to really lose weight and get fit?

Find it hard to keep your weight down? At some point in our lives, most of us have attempted to improve our fitness levels- whether that meant weight loss, or muscle gain, or just better fitness level. Those lucky ones who have seen an improvement, have also seen how hard it is to maintain the new fitness level. Ever wonder why that is?

Its partly physiological, and partly psychological. Lets first look at weight loss/fat loss. When we are at a certain body weight, our brain and body accepts it, and figures this is our steady state and has a goal of maintaining that. To lose weight, you need to eat fewer calories, but that keeps your body feeling hungry. Your body is not used to your new eating style, so the brain keeps trying to signal to you to consume those remaining calories. So, it uses all means possible to manipulate you. Either you feel your stomach grumble- thats due to a hormone called ghrelin that is a signal from your body to ‘eat’. Or you start thinking about high calorie delicacies. If you have a sweet tooth, you’ll start thinking about a big chunk of rich chocolate mousse, or whatever is your weakness. It makes you grab whatever junk comes into sight. Your body sees junk food as a calorie source and a weakness for you, so it signals you to eat them.

This is also the reason that crash diets don’t work. First a very low calorie diet is not sustainable and it deprives your brain of satisfaction, so at some point your brain takess over and makes you go on a binge after your mini diet session. (and you thought that your brain was noble). As a result of a crash dieting, some people actually gain weight in the long run.

So, they key to losing weight and maintaining it, is a strong will- having control over your food related urges. A strong will also help you to exercise when you need to.

Even when you’ve lost weight, your brain will try to get you to eat more to get back to your old weight, till it gets used to your new body weight. It normally takes about 6 months for your brain to get used to the new body weight.

Similarly, when you gain muscle, you need to eat more to consume more calories to feed those muscles. But since your brain is used to consuming only a certain amount of calories, it will make you feel full (even sick) when you start consuming more. But like with weight loss, you really need to take control of that brain and eat more calories. If you trying to gain good weight, you need to ensure you’re getting good calories.

Once you’ve gained some muscle mass, your is still not used to it in the short run and tries all tricks to get you to lose it- by not making you hungry for longer periods. So, you consume less calories and eventually lose the muscle (connect between not eating enough and muscle loss). So, you need to force yourself to get those extra calories till your body accepts it. In my experience, it takes less time for the body to get used to a higher body weight. That might be the reason that some people gain weight easier than lose weight

Whatever you’re trying to achieve, its important that you be mentally strong to control the urges of your body and brain. Don’t let these urges get in the way of your resolve to be fitter.

Its important to note that having the right goal and the right information to achieve the goal is key.

Lose Weight or Lose Fat?

Often, both fat loss and weight loss are mistaken to be the same, but think about it- losing weight basically means that when you step on that weighing scale, you should weigh less. Now you’ve lost this weight since there is less of something in your body. The options are fat, muscle or water.

Losing fat is ideal, but losing muscle is detrimental to your health. Muscles help burn calories even when you’re sleeping. Basically, your body takes energy to maintain itself. If you have more muscle in your body, then it takes more energy to maintain it. In fact, it takes about 10 times the energy to maintain the same amount of muscle as it takes to maintain fat.

With weight loss strategies that people adopt, like skipping meals and staying hungry, they end up losing muscle. Your body has to maintain itself whether you feed it or not. So, when you don’t feed it for a long time (like when you skip meals), it starts looking for stored energy in your body. Instead of burning fat, it burns muscle to get that energy. So, when you skip a meal the next time, remember that you’re harming your muscles. Lesser muscle in your body, lesser energy is takes to maintain it. But you still eat the same amount of food, so you land up storing the extra energy in the form of fat. Its a vicious cycle.

Also, muscle is more dense that fat. So, you might lose fat, gain muscle- as a result you look slimmer and are much fitter. But on the weighing scale, you might still weigh the same.

So you see, using your weight as a yard stick is incorrect from a fitness standpoint.

The solution, use your fat loss as a yard stick. How do you measure it? The simple way but not completely accurate way, is a measuring tape. Measure your waist, thighs, hips, arms- whatever your problem areas are. Note down the measurements on a periodic basis, keep track and watch that shy six pack reveal itself!

The more accurate way for tracking body fat through a Body Composition Analysis machine. To get your body fat content tracked, book your free consultation and get a Free Body Compostion Analysis. To book your consultation, email fitness@fitho.in.

Belly fat is harmful to your body and tracking your fat, helps you measure key areas and will help to keep track of your fat loss. That .

Besides the obvious benefits of fat loss- looking hot, healthy heart- did you know that it benefits your sex life too!

So, don’t fret about the weight. Worry only about the fat. Get on a Fat loss plan now!

Tips for Healthy Weight Gain- Natural & Effective

Wanting to gain weight might not be a predicament for most, but there are the select few out there. There are skinny men and women who want to look more filled out, but just have a really hard time doing it.

The obvious answer. Just eat high calorie junk food, relax on your couch and you’ll see yourself filling out. But we wish it was that simple. First, because even that doesn’t work sometimes. And if that does work, then you only get fat from it. And who wants to get fat?!

So, for those of you looking to gain weight, read on … hopefully, you’re not losing weight as you read this, but it’ll be worth it

We’ll break the concept down a little. Our body is like a machine, a pretty phenomenal one. To perform any activity, your body requires fuel. We fuel it through food. Now, if you perform activities that require more fuel than you provide it, it starts looking for fuel in your body. But if you provide it with more fuel than it requires, then it stores it for use some other time.

That seems simple, but right there it becomes a little complicated. Our body stores energy in multiple way- fat, glycogen and muscle, depending on what you eat and what kind of activity you do. The ideal way to gain weight is to add muscle, but its the trickiest. (Ladies, do not worry that muscle will make you bulky. If it was so easy to become bulky, then wouldn’t all the men be like Hulk Hogan)
And as is obvious, gaining weight from fat isn’t ideal but it is the easiest.

Now, how do you really gain weight by adding muscle? By doing the right combination of exercise and diet.

Since many cases tend to be specific, some general advice is to regularly exercise, and feed your muscles appropriately. Instead of eating 3 large meals a day, break them up into 6 more frequent ones. Muscles need fuel often, otherwise they start cannibalizing themselves (How crazy is that, but its true)

So, feed yourself often and more. Add some protein and good carbohydrates in your diet. Feed those muscles and watch yourself gaining weight in the right places.

There are many sources of protein that we’ve listed before. Find the best protein source

Yoghurt is an excellent source of protein and carbohydrates. See these benefits of yoghurt

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