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Ghost Skipping

— this article is written by a dietitian @ FitHo
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Best Exercises for Butts

We have written a lot about how to work your abs, biceps and even back and whip them into shape in our various articles on Fitho’s exercise routine. Its time we gave the “butt” the importance it deserves. A good butt doesnt only look good on women but men need it as much to complete the look. You can work your butt according to your body shape, meaning whether you are a pear shape or straight shape this routine will even out your minus points and highlight your plus points.

The idea is to target the relevant muscles directly to first lose the fat  and then tone up. These set of exercises can be done any where at anytime without any equipment. 15 minutes a day for 5 days a week and you should see results in just two weeks.

Squats: One of the best exercise which will not only train your butts but your hips and thighs. They also help build body strength. Stand with feet apart and bend your knees while going down. Keep your butt out and torso straight. Do 10-12 reps and 2-3 sets in a day. You can do it in the morning before leaving for office or in the evenings. This exercise will tone your butt quickly.

Lunges: Another highly effective butt exercise which works the hamstrings, quadriceps and calves. It is easy to perform and its intensity can be varied by holding weights in the hand. To perform this exercise stand straight. Take one step forward and bend the front knee along with the back knee.  Keep the front leg put and move your back leg up and down. You could do lunges while walking, doing alternate legs in the same exercise.

Step-ups: You could do this exercise on any platform that is not very high. On stairs on a step box. Like we climb steps put your feet on the platform and pull your body help pushing the heels. Do as many reps you can though 30-40 would be sufficient for the day.

Hips Raise: Lie down on a floor and keep the knees bent while keeping your back touching the floor. Slowly raise your from your butts and hold it for a few second. Get down to normal and repeat 10-15 times. You could not let the body touch the ground holding it in the air. Count it as one everytime you near the ground. Keep your glutes squeezed while doing the exercise.

Planks: This is a great core exercise as it works your abs, obliques, legs and your butts. Lie down on the ground on your stomach. Place your forearms on the ground and lift your body with it keeping toes on the ground and keeping the body straight. They help build strength and stamina.

Include these exercises in your schedule and see the difference. Do the exercises in the correct posture. Stay tunned if you want to increase the intensity and graduate to the next level of fitness.

 

— this article is written by a dietitian @ FitHo

Best Weight Lifting Exercises

Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.

Muscular body

Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.

Best Weight Lifting Exercises

Best Weight Lifting Biceps Exercises

Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.

Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.

Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.

Best Weight Lifting Triceps Exercise

Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.

Dips: Keep your body upright to allow maximum tension on the triceps to build power , strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.

Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.

Best Weight Lifting Shoulders Exercise


Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.

Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.

Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.

Best Weight Lifting Chest Exercise


Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.

Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.

Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.

Best Weight Lifting Back Exercise

Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.

Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.

Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.

Best Weight Lifting Abs Exercise

Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.

Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.

Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.

Best Weight Lifting Quadriceps Exercise

Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.

Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.

Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.

Best Weight Lifting Hamstring Exercise

Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.

Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.

Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.

Best Weight Lifting Calves Exercise

Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.

Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.

Best Weight Lifting Forearms Exercise

Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.

Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

 

— this article is written by a dietitian @ FitHo

Five Best Exercises For Weight Loss

Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.

Man exercising(Cr/freedigital)

The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan
according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.

Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.

Planks: Start your exercise routine with plank exercises as it warms  up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help  move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.

Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.

Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.

Russian Twist: If fat on your sides and belly is troubling you and you want to increase your enduarance  then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.

Bur pees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.

— this article is written by a dietitian @ FitHo

4 Keys to Weight Loss for Women

There could be many reasons why women gain weight. The most common ones include sedentary lifestyle, emotional eating, therapeutic reasons, and poor eating habits. If you are a woman and are trying to lose weight then here 4 areas of your lifestyle that might help you keep off that weight. 

A healthy diet should include adequate intake of all the essential nutrients. For example, protein for muscles and hair, carbohydrates for energy, good fats like omega 3 and omega 6 fatty acids, fibre for smooth digestive function and vitamins and minerals for various bodily functions. A healthy diet is essential not just to stay disease free, but even to stay fit and slim. It is the first and most important step to healthy weight loss. Also, a healthy diet with make you look good externally, which will further motivate you and boost your confidence. 

Diet: We rarely realise the hundreds or thousands of calories that sneak in to our system through unhealthy nibbling, small dessert bites and unnecessary snacking. There has to be a certain eating pattern and moderation in intake of calories. Our bodies require a certain number of calories in order to maintain weight and fat levels. the calorie intake should not cross the number required. (more…)

— this article is written by a dietitian @ FitHo

Exercises Good for Knees

There is a lot of hearsay about exercises negatively affecting your knee and other joints among people. Recent research says that exercises can be good for your knee. Researchers at Monash University in Australia found that studies on the correlation between exercise and knee pain to be conflicting; with some studies showing negative effects, some showing positive, and some being neutral. Overall the study indicates exercise is beneficial for the knees.

Exercise with swiss ball

Several factors can lead to a bad knee due to being over weight and putting extra tension on your knees due to weight, old age, physical exertion, running on the metal and some other factors. But gradual and light exercises for the knees and the muscles around it can lower the pain and strengthen it further. Whether you walk, run, sit, jump or stand, your knees are used in all these by bearing the tension of the body and the movement. Below are some exercises for knees that can help you out.

Strengthen your Knee

Perform exercises to strengthen the quadriceps and hamstrings to support the knee and exert less stress on your knees. Doing sit ups and lunges can be done for these muscles to make them share the tension of the knees. Laying down on the back and doing leg lifts will help reduce the pain and strengthen it. Squats and some swimming pool exercises can be beneficial in reducing the pain. Sit by the pool and cycle your legs, standing in the pool and doing kickback exercises will help you with the knee.

Although, these exercises will strengthen the knees but if it hurts or have further problems avoid these exercises. Consult your doctor or a fitness specialist, for a tailored exercise program suitable for you. Avoid running on the metallic track while running outside and opt for the muddy to reduce the  stress on them. Avoid heavy weight exercises for less impact on your knees. Give rest to your knees on weekends to let it recover and repair tissues and muscles around it.

— 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