Weight Loss for Overweight People

People struggling with excess weight or simply being over weight find it the most difficult to lose weight even though they know that all they need to do is eat healthy and exercise to lose weight. But despite that why are overweight people considered lazy? Maybe they are not as active as thin people but there is a definitive reason behind it.

As one starts putting on weight is gained it gets difficult to move the body with ease and the easiness that a fit man would experience. The weight is exercising pressure on all the joints in the body impairing agile movements. Carrying excess weight overtime can result in hormonal imbalance causing disorders like hypothyroid, diabetes, PCOS etc. Overweight people also find it maintain body balance . This might prevent them from participating in activities like jogging, running etc. For most over weight people exercise is very stressful for the body. Besides they suffer from high blood pressure, their joints are under pressure and they tend to get tired very easily.

Here are some easy ways to get you started on a weight loss plan with ease:

Managing Nutrition: The ideal way forward is by revising your daily nutrition intake. The idea is not to suddenly cut your calorie intake by half but to slowly start reducing the non-nutritional foods from the daily diet. The main point to be  calorie intake has to be reduced over a period of time yet as all these problems surface before a overweight person while losing weight, there are ways that you can start losing weight. 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

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.

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. Read more

Does Low Calorie Diet Work?

Have you ever wondered why you have gained weight over a period of time? Many of your answers would point to not eating healthy food, not exercising or some would say it just happened. If you know the reasons that have resulted in weight gain then working on these factors could help you lose those pounds again. But does it work this way or there is more to losing weight than just eating food.

Lifestyle has a major impact on your weight loss or if you are gaining weight. You were lean before and were eating the same nutrition as now but how did you start gaining weight. Weight gain can happen due to many other factors than just by eating foods that are unhealthy. Your sleeping patterns, stress in work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol, smoking, no workouts, no activity, leisure lifestyle etc. The list can go on as these are some of the factors like many others that are small but have a huge impact on weight management.

Exercise impacts weight management as it helps to improve blood flow in the body and accelerate metabolism for faster calorie burns. Most people who are really not into fitness walk for 20 minutes or jog for a while, do some hand and body movements wondering that they have done thier part. What happens after this workout? Drinking some energy drink to refill those calorie burnt and resting for the rest of the day! If you are looking to lose weight then you need to burn the stored fat to see weight loss.

It is difficult to count calories everytime as we eat regularly and can be boring at times. Knowing what are healthy foods and unhealthy food is also not enough. Unhealthy foods are fattening but healthy foods could also impact in gaining weight. Dairy is healthy but excess of it leads to weight gain. Eating food more than the body requirement will store the extra calories and over a period of time this will count as a pound and then many more. Read more

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.

Look Hot & Stay Fit this Summer

Summer sets in, time to re-groove our fitness levels after cold winters where probably the chill had not allowed you to get out of your bed and hit the exercise program. This is the time of the year when you can flaunt with your body and get a few heads turning around. You probably have a desire to look slim, toned and look taut in whatever you wear. Are you ready to wear that bikini when you are on a holiday to cool yourself and enjoy sometime relaxing your mind and your body.

Before you change your wardrobe and go shopping with thin looking clothes just jump start your fitness routine and shed a few kilos and inches from hips and arms. Here are a few tips for exercise and food that you should follow to see yourself with a body you would vouch for. Read more

Get a body like Shahid & Priyanka

Many of us want to be fit like a sportsperson or a super fit celebrity, aspire for a 6 pack like Hrithik Roshan or a body like Shahid Kapoor, or wish to have a perfect figure like Lara Dutta or Priyanka Chopra.

When you see Sachin Tendulkar sustaining 50 overs at 36 it inspires you and makes you believe  that you too can do it. We like setting ourselves a goal of reaching to a fitness level like our favorite celebrity but how many have you have really worked-out to enjoy the high standard of fitness level of stamina, endurance Read more

Easy Ways to Get Fitter

Does the image of running indoors and pile of weights in the gym put you off ? If the monotony of gym workouts is coming in your way of kick-starting a fitness routine we have a few ideas that are fun and as effective as any gym workout routine. Plus there are added benefits of working out outdoors.

Swimming: Summers are creeping in with hot and humid afternoons. A swim in the evening will cool you down and will burn sufficient calories for a workout depending upon Read more

Stretch After Exercise, not Before- Why

When you look around the gym or the running track, you see people performing stretches before a workout. Why? Because traditionally, we were taught stretching is key before a workout. But recent research disagrees with the old adage of static stretching before a workout. It is now believed that static stretching before a workout besides being a waste of time, is also detrimental to performance.

In a recent study conducted by the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. In another study, it was found that stretching decreases muscle strength by as much as 30%!

[ Note: Fitho always stressed the benefit of stretching post workout, like in this article on tips to run ]

To prepare your muscles for a workout, its important to do two things- loosen muscles and tendons to increase range of motion and to physically warm up. A warm up increases body heat and blood flow. Warm muscles use your muscle fuel more effectively and can withstand better loads.

To raise body temperature, begin with some aerobic activity, like light jogging. That’s why your tennis coach made you run around the court before training.

Just don’t run too much, so you’re too tired for the real workout! (click here for running tips)

Check out our next article to know more how what stretches to do before, after your workout!

Jahanpanah City Forest- Running route South Delhi

Jahanpanah City Forest at Chirag Delhi has a 6.7 km running trail in the middle of the south Delhi. Its a great running location, considering that the forest is surrounded by really crowded, high traffic areas- Alakhnanda, Chirag Delhi, Lado Sarai, Greater Kailash-2, GK-3, GK-4, Tughlakabad Extension, Saket, etc.

Its a completely paved trail, with markers every 200 meters. The main entrance of the Jahanpanah City Forest park is opposite Don Bosco school in Alakhnanda. There is a small parking lot too.

A lot of the trail is covered in thick foliage- provides a good respite from the heat. The track has some inclines and declines also. Delhi has mostly flat running tracks. Uphill parts of the track really help to build those calf muscles. And we all love running down hill

Most of the trail is quite desolate, and it runs by a number of areas in the city, so its best to have some company when running there. The park also have benches throughout the trail, and well as playing areas for kids. The forest timings are 6 a.m. to about 7.30 p.m.

Its a good place to for training for Airtel Delhi Half Marathon. Have you started training?! .. Not from Delhi- then start training anyway and make that trip to Delhi for the Airtel Half Marathon. Its an experience you won’t want to miss!

Besides running, you can cycle there as well. Along with playing in the little parks all over Jahanpanah forest

Want to know where Jahanpanah forest is- Here is a the Map location of Jahanpanah Forest, New Delhi.

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..

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Airtel Delhi Half Marathon 2008- Information, Registration and Motivation :)

The Airtel Delhi Half Marathon 2008 is here! This international marathon is going to be help on November 9, 2008. Registration starts on September 10, 2008 and end on October 15, 2008
Race information about events and prizes are below:

There are four events:

Half Marathon –
Distance: 21.09 km; Age eligibility: born on or before 08.11.1990
Registration Fees: Rs 300 for Indian citizens
Route for the Airtel Delhi Half Marathon

Dream Run –
Distance: 6 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 300 for Indian citizens.
Route for Great Delhi Run

Senior Citizens Run –
Distance: 4.3 km; Age eligibility: born on or before 08.11.1948
Registration Fees: Rs 200 for Indian citizens. Route is here.

Wheelchair Event –
Distance: 2.5 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 200 for Indian citizens. Route is here.

Need motivation to participate? Total prize money is USD $210,000 !!

Prize categories include Top 10 runners- men and women, Top 10 Indian runner- men and women, Top veteran finisheers- men and women, Sr. Veterans and Super Sr. Veterans ( I didn’t know that category even existed!)

If the money doesn’t matter, then you get bragging rights! Suddenly, all of Delhi’s running community holds you with R-E-S-P-E-C-T

And you get your photo splashed all over the newspaper. We’ll even feature you on Fitho if you ask us
For more motivation, here’s a little info on one of our team members:

He started running in late 2003. In Feb 2004, he forced myself to register for a 5k. He hated running when he started it. After training for two months for the first 5k in May 2004 (Heart Mini Marathon), he timed in at 22 min, 45 sec. That is 4 min, 50 sec per km.
Later that year, he ran a 10 k in 5 degree celsius weather, in 48.5 minutes. And then the running didn’t stop.  The first half marathon was the US Air Force Marathon at Wright Patterson Air Force Base, Dayton. Timed in at 1 hour, 42 minutes (4 min, 50 sec per km).  It was a tough run, but it was a phenomenal experience. The excitement of running with thousands of people. The rush of accomplishing a personal feat. And the glory of beating your fear of running or the distance. Its something to experience.

Running is great way to burn fat and lose those love handles and show that elusive six pack! Besides this, running has many health benefits.

The half marathon is a great event. Register and start training now. The Dream Run is a great way to start running for non runners.

At Fitho, we’ll create running programs customized to your needs. If you have any questions

To participate/register, go here

How to get sexy legs & muscles

According to a study from the University of North Carolina, almost half of all adults will develop knee osteoarthritis by age 85, and your odds increase if you are obese in middle age or had a past knee injury.
The good news is you don’t have to deal with creaky knees when you’re older if you take some precautions now.

Start by losing weight: The study shows obese people had a 64.5 percent risk of arthritis, compared to 44.1 percent for those who were simply overweight and 34.9 percent of those at normal weight. So, you slash your chances of developing arthritis by 50% just be being of normal weight.

When you sweat off your gut, don’t pound the pavement or you’ll weaken your knees even more—the study showed a 14 percent higher risk of arthritis after a past injury. If you enjoy running outside or on treadmills, then avoid runner’s knee by rotating your running with low impact sports like swimming and cycling.

Further protect your legs from injury with strengthening exercises, like squats, lunges and dead-lifts. These exercises build muscle around your joints and ligaments further protecting them from injury. Also, movements like squats and dead-lifts will help you develop muscle all over your body, as well as develop a six pack.

Don’t forget, yoga exercises also gives you great toned legs and butt!

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..

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Jog to live longer, in Delhi (Hauz Khas)

Researchers have found that regular jogging or any constant aerobic exercise may reduce people’s risk of disabilities and help them live longer and healthier. Read this article by Time magazine for more detail: Joggers live longer

For jogging/running in Delhi, a great place is in Hauz Khas park. There is a large man made lake built in the 14 century by the Tughlaqs. It has a running track all around it. Its a beautiful place to run. There are many buildings of the 14 century Tughlaq dynasty, lots of birds, plenty of greenery and the company of other runners/walkers. Part of the lake track in soft, while some of it has stone tiles. Early mornings and evenings are a great time in this park.

There is also an unpaved trail around the deer park, that is good for trail running. Well shaded trail, so it protects from the sun and the heat. Both trails are about 1.6 kms long, and a visual as well as physical respite from the hustle and bustle of Delhi.

If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine. We even provide a personal manager to help you stay on track, and answer any questions. If you need more motivation, try our personal trainer program. On any of these programs, besides losing weight, you will be fitter, look better and be healthier. Isn’t that the point of weight loss?!

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