Tag Archives: push-ups

Spot Fat Reduction: Myth or Reality?

Quite often you come across advertisements like “loose belly fat within 5 days” or “inch loss within a week”. But in reality, there is no such thing as spot reduction. Fat reduction occurs throughout the body, not in specific areas.

According to Refine method founder and exercise brainiac Brynn Jinnett, “There’s no evidence that working a muscle inspires your body to mobilize the fat next to that muscle group.”

Spot Fat reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body. This is a common view, although many people believe that view is misguided. It is not possible to achieve spot reduction through exercise of specific muscles, such as exercising the abdominal muscles in an effort to lose weight in or around one’s midsection. You might have a tendency to put on more weight in a certain area, for eg.; men tend to put fat on the belly while women on the hips.

You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your body; including the problem areas.

So what’s the right way to blast your fat (especially in the abdominal region)? We suggest working your body’s largest muscle groups with multi-joint strength exercises, such as squats, push-ups, shoulder presses, and deadlifts. Besides burning more calories than crunches (one pound of fat equals 3,500 calories, after all), working larger muscle groups is linked with the greatest muscle formation and resulting metabolic after burn possible. What’s more, high-volume, low-rest exercise protocols (such as performing 3-4 sets of 10-12 reps with no more than 60 seconds rest in between) stimulate the greatest release of growth hormone and testosterone—both of which are necessary for building calorie-torching, physique-making muscle. Aerobic exercise helps burn calories and therefore should be encouraged for weight reduction in general. Cardiovascular exercise performed 3-5 days per week for 30-60 minutes per session will help shed body fat.

The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise.

— this article is written by a dietitian @ FitHo
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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. (more…)

— this article is written by a dietitian @ FitHo

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.

7.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.

— this article is written by a dietitian @ FitHo

5 Best Chest Exercises

Looking to build your chest muscles, are you? Chest exercises not only help you build stronger, powerful and puffed chest muscles but the exercises also help burn off the fat on it. Get rid of man boobs and look good with well shaped upper body with defined chest. Women can also do chest exercises to improve their metabolic rate & burn fat from all over your body.

muscle chest male

Here is a list of chest exercises for a better looking chest: (more…)

— this article is written by a dietitian @ FitHo

How To Become Slim in 3 to 10 Days

Ever wanted to look leaner and fitter instantly- for the beach vacation, the New Year’s eve party, a cousin’s wedding, or the big date! We have tips for you to look thinner, slimmer, leaner and better instantly. No, its not an optical illusion.

Whether you have 3 days, 7, 10, 14 days, 2 weeks or 1 month, you can use these tips to look thinner for the big day.

Eat less Salt: Go easy on the salty snacks, like namkeen, chips, high sodium pickles, pretzels and processed foods that are high in sodium. Extra salt is added as a preservative in foods. Salt contains sodium and high sodium foods cause water retention in the body. Water retention can make you look bloated. So, skip the chips and go for the fresh food.

Easy on the Carbs: Most diets are high in carbohydrates, sugar and fat. Some amount of carbohydrates and fat are good for the body but at the same time its important to  moderate the consumption of such foods in the diet.  Best way to keep your carbohydrate intake in control is by knowing the difference between good and bad carbs. Most common form of carbohydrates in our diet are wheat, grains, maida, rice etc. Removing carbohydrates  from your diet mostly reduces the water weight, which comes back as soon as you eat regular food again or even drink enough water . That’s a trick used by Atkins and other no-carbohydrate diet plans. Fitho does not recommend no-carb diets, as they can have side-effects like ketosis, bad breath, etc. What you need is a weight loss plan that helps you lose weight and keep it off.

Run: Yes, go for a run. Running helps you burn calories, and suppresses appetite hormones. If you are used to walking then add a little bit of jogging in intervals. Running/jogging helps you burn more calories & tone up faster than walking in the same amount of time!

Do Push-ups/Squats: You dont need a long list of exercises to get started. Push-ups and squats is the secret to the most effective exercise which requires only 15 minutes of your time and the results will make it look like you have been spending serious time in the gym. Both are fantastic exercises to burn fat, tone arms and legs  in no time.

— this article is written by a dietitian @ FitHo

Tips to Stay Fit in The Festive Season

With the Navratras, the festive season kicks off- Eid, Durga Puja, Dussehra, Diwali, the list goes on. With all the celebrations, comes a truck load of fried food and sweets. With all the extra calories, it’s not surprising that this is when people put on the most weight. With the festive season any diet caution goes for a toss. Add to this the social gatherings, all the alcohol, the late night snacking, etc.

So, here’s a list of things to do this festive season to enjoy it and still not derail your health and gain all that unwanted weight:

1.    Be picky- Don’t eat because you’re being offered. Friends and family will try to force feed you, but be firm with them. If you must for courtesy, then eat a small portion.

2.    Indulge in the healthy sweets- We have a guide to the healthiest Indian sweets. Sandesh is a healthy option – since it is dairy based and is steamed. There are many low sugar desserts also available. We don’t suggest desserts with artificial sweeteners since there long term use might be associated with side effects.

3.    Portion Control- Part of the celebration is to enjoy all the sweets and the fried food. So, indulge but control the portions. Also, try to balance it with eating fruits and other lower calorie foods. Even with healthy sweets, the calories can add up. One large cup of Kheer can range from 300-500 calories. Halwa/Laddoos are even more calorie loaded for the same serving size, since they have higher fat content.

4.    Make time for exercise- Celebration shouldn’t mean not getting exercise. Take out at least 30 minutes for your exercise- go for a run, hit the gym, play a sport, do some yoga or just squeeze out a bunch of push-ups and squats at home.

5.    Drink lots of water- Often our body mistakes thirst for hunger. When you’re craving a snack and you shouldn’t be, drink a glass of water and wait 10 minutes. If you’re still hungry, go ahead and feed yourself sensibly.

6.    Take it easy on the alcohol- Besides being loaded with calories, it promotes fat storage in the body. So, its double damage- you’re consuming more calories and storing more fat.

7.    Eat your green vegetables- Your mom was right! Green vegetables loaded with vitamins, antioxidants, nutrients and fiber, which helps to keep you full for longer.

8.    Be Active- If you like Dandiya, dance away the night. Dancing burns a lot of calories. Vigorous dancing can burn up to 350 calories per hour, so burn that belly fat and have fun while you’re at it.

Use this festive season fitness guide and enjoy the festive season!

— this article is written by a dietitian @ FitHo

Drawback of Ab Crunches

If you’ve tried to lose weight around your belly or hips, we’re positive someone you know suggested that you do ab crunches (commonly known as sit ups). We’re also positive, that the person suggesting this would not exactly be a picture of fitness.

We say this because, there is actually a myth and huge drawback of ab crunches that it can help you lose weight or get a six pack.

We’ll show you how this is a myth and a huge drawback. We first want you to understand a basic principle of losing weight or fat. To lose weight, you have to burn calories. To burn calories, you need to exercise. And exercises vary in the amount of calorie burning. Some exercises are more effective at burning calories than others. The number of calories burnt per exercise is dependent on two factors – the amount of muscle moved and the distance of muscle movement.

‘Amount of muscle moved’ means that if you move larger muscles for the exercise, you burn more calories. Say for example, your thigh muscles are much larger than your bicep muscles. So, a squat (thigh exercise) burns more calories than a bicep exercise.

The ‘distance of the muscle movement’ is just that. If you move the same muscle through a larger distance, you burn more calories.

Now Ab Crunches or Sit Ups work your abdominals muscles. These are a set of 8 small muscles in your abdominal region. When you perform sit ups, it only works this set of small abdominal muscles. Since these muscles are small, the calories you burn are also small. Actually, too small to make a dent in your fight against fat!

In fact, researchers at the University of Virginia found that it takes 250,000 crunches to burn 1 pound of fat — that’s 100 crunches a day for 7 years!

So, if someone swears by crunches to lose weight and make a six pack, tell them to go take a hike. Crunches help you work those abdominal muscles, but not lose fat on your belly. To lose fat, you need to burn more calories. Crunches don’t burn nearly as many calories as other exercises, like squats or push-ups. The key to burning more calories and building muscle is to work out larger muscles, like your legs, chest, shoulders and back muscles.

So to get a six pack, keep your crunches only as an additive to your workout. Kind of like dessert, not an everyday thing.

— this article is written by a dietitian @ FitHo