Tag Archives: six pack

Watch cricket, get a six pack

In our previous article, we showed you how watching cricket can make you fat. With just a simple changes, you could fix, completely fix that:

Breaks: During the ad break, walk around. Get your chores done. Move around, burn some calories! Get some water and drink it- water can help you lose weight.

Read below how to make muscle during the game..

Photo- Cricket and Beer (neil-san@flickr

Build muscle, burn calories: For every 4 or 6, crank out 10 pushups. It will help to build muscle and get you a six pack. While they score runs, you could be scoring a six pack, and much more..

Easy on beer: No brainer, but seriously.. go easy on the beer. You know its got empty calories, and it does all this damage to your belly. Limit yourself to say 2, and minimize the damage. Or better yet, skip the beer completely. Instead, have this to drink- fresh lime soda unsweetened or lightly sweetened. Get some vitamin C and build your immunity.

Healthy Game Grub: Skip the chips. Make a veggie platter, and make a healthy dip. Eating the veggies gives you minimal calories, vitamins, fibre and promote weight loss, since they fill you up. In our next article, check out our yummy recipe for healthy dip.

— this article is written by a dietitian @ FitHo
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Quick Fitness Quiz

What’s your Health IQ?

Try this quick myth buster fitness quiz, and test your fitness knowledge. For each question, note down your answer (True or False). Once you complete all 9 questions, check your answers with the correct answers given below.

The best part about this fitness quiz is that if you crack it, you can gloat in the glory of being a myth-buster :) And if you don’t crack it, then read the answers to become a myth-buster.

State whether the following statements are True or False -

1. Toe touching helps to reduce fat?

2. Potatoes are fattening?

3. A non-vegetarian diet makes you fat?

4. By doing a 200 crunches a day, I can lose my paunch and get a six pack?

5. Eating Banana and Milk will make me fat?

6. Walking is a great exercise to get in shape?

7. I’m diabetic. I should avoid sugar, but refined flour (Maida) is okay for my diet?

8. Nuts are high in fat, and thus bad for you?

9. Running is only for kids and athletes?

Answers are given below -

If you score:

0-3: This is the average score for this fitness quiz. Don’t believe any information without understanding why it is so. You should read the explanations below to understand better.

3-6: Congratulations, you are above the average fitness awareness levels. Read the answers below to understand more.

6-9: You are well aware of fitness information. You should educate the people around you with this information. Hope you are using your knowledge of fitness information to your benefit.

Answers -

1. False

2. False

3. False

4. False

5. False

6. Partly True :)

7. False

8. Partly False

9. False

Answer Explanations -

1. Yoga has some toe touching exercises. From that a common myth has spread in India that toe touching will help lose fat from the belly. But what does toe touching do?

- Every time you bend to touch your feet, you stretch your back muscles, and compress your belly. So, your belly fat is getting compressed.

Now, think about an analogy – take a rubber ball. Compress it 20 times. Has the rubber reduced? Similarly, by compressing your fat, it doesn’t reduce. You might burn some calories doing this, but that calorie burn is minimal.

2. Potatoes are very healthy vegetables – they’re loaded with energy providing carbohydrates, fiber, protein, iron, Vitamin C and other minerals. They Glycemic Index of a potato is not high.
But potatoes absorb fat, so depending on the cooking process they might absorb the oil/butter. So, its the potato concoction that can be fattening, but not the poor spud by itself.

3. Many meats like fish and chicken are high in protein, and low in saturated fat (bad fat). The protein helps to build muscle, which in turn burns calories.

Again, the cooking process might make it fattening. If you eat butter chicken, its not the chicken itself that is fattening, but the curry that is loaded with cream and fat.

4. Crunches help you work those abdominal muscles, but not lose fat on that belly. Read on to see why crunches won’t help you get that six pack.

5. Banana and milk are not fattening. Both banana and milk have a relatively low Glycemic Index, so its not the carbohydrate content that makes you fat. The total calories from this concoction are lower than a bag of chips. Besides, it provides you with lots of nutrients.

6. Walking is an exercise and may help you burn calories. But the calorie burn is not significant enough to make a big enough dent in your fat loss plan.

Also, your body gets used to walking very fast, so it burns fewer calories when walking the same distance. What do you do then? Read to find out how to overcome weight loss plateau!

7. Maida (refined flour) has a very high Glycemic Index, and has the same effect on your body as sugar.

8. Nuts are loaded with unsaturated fat (good fat) and have cholesterol lowering power, along with protein.

9. Most adults in India assume this. But why should running be limited to kids and athletes. According to a recent study, running can actually help you live longer and healthier.

— this article is written by a dietitian @ FitHo

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

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

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

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

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

— this article is written by a dietitian @ FitHo

Truth About Six Pack Abs

Before we get into this, what do you think is the truth about an easiest way to a six pack … those defined abs … a washboard belly? Call it whatever, it still eludes most of us. Mostly because we don’t know the truth and how to go about getting it.

Do you think it hundreds of crunches, expensive trainers, supplements, countless hours in the gym, or silicon implants? The answer is none of them. Those are all myths. Every time a superstar comes out with their shirtless rock hard abs, that’s the myth hype that starts doing the rounds. But getting those abs are easier than that.

We all have abdominal muscles in our mid-section. These muscles support us in doing our everyday activities, from walking to sitting, to lifting anything.. even breathing. So, if you think about it, these muscles get a pretty serious work out everyday! … and you thought you weren’t working out ;)

The size of these ab muscles varies on your diet, exercise, etc. But we all have our own set of abs.

So, if we have abdominal muscles, then why don’t they show? Because they are covered under belly fat.

Yes, removing the belly fat is a key to showing of that washboard belly that makes people at your neighborhood pool, think you’re smoldering hot! Now, how do you remove that layer of belly fat? With the right combination of diet and exercise, you can reveal those rock hard abs. Any regular person can do it, so why not you?

Now, you know the truth about six pack abs. The next time you see that defined six pack on someone, don’t feel jealous or awed. You have them too… they’ve just been shy, under the layer of fat. So, remove that belly fat, and start flaunting your six pack.

Besides the obvious advantages of that six pack, there are many others, but we’ll get into that another time.

— this article is written by a dietitian @ FitHo

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 weight less. Now you’ve lost this weight since there is less of something in your body. The options are fat, muscle or water.

Fit Couple- Lose weight or lose fat

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.

— this article is written by a dietitian @ FitHo

Belly Fat and Health Risks for Indians

With SRK along with a whole chain of others sporting six-pack abs, its become all the rage in India. Most Indians want to know how to build six pack abs! But a six-pack is not all about looking good. It has a lot to do with people’s health as well.

Belly fat is the major reason why most Indians don’t have a six pack and it is this extra tyre around waist that can actually be harmful to the health of Indians. Belly fat is the worst kind of fat. Read on to find out -

The fat that settles around your belly secretes substances known as adipokines which raise your risk of heart disease. It also produces:

Resistin- A hormone that leads to high blood sugar.

Angiotensin- A hormone that raises blood pressure.

Along with this, those love handles also affect your risk of heart attacks and strokes. That should give you reason enough to get up and take action about losing the fat around your waistline.

So, strip away that fat and proudly show off that hot body of yours. And don’t think you can’t have a hot body.

— this article is written by a dietitian @ FitHo