Tag Archives: strength training

11 Ways To Lose Weight Without Spending Much Money

To be fit and healthy is everybody’s goal in today’s life of hectic hurry and fast business.We spend a lot of money on our fitness efforts, either buying gym instruments or buying the expensive weight loss pills that are widely advertised.But, have you ever thought that you can lose weight in simple and healthy manner without spending much? Here are some very simple steps you can take to lose weight, spending the least or nothing at all.

1.      Brisk Walking

Brisk Walking is the best cardiovascular exercise. It costs nothing; on the other hand, it is an extremely refreshing exercise for beginners. Take some time out in morning and continue to practice it on a daily basis. However, you have to be careful that your walking style as well as speed is perfect.

2. Running

All you need a pair of running shoes and a little push from yourself. It is the best exercise to lose weight as well as to build stamina.You have to be committed when it comes to running, especially if losing weight is your sincere priority. Set possible goals and try to cover a particular distance within a particular time. You will become not just a perfectly fit, but also manage to burn calories to a great extent.

3. Skipping

Skipping, a childhood exercise for many, is amazingly effective in helping you lose weight. All you need is a skipping rope and your sincerity to take out a little time from your busy schedule.If practiced properly and regularly, skipping improves cardiovascular fitness, enhances body balance and agility, increases muscular strength and endurance, and burns calories.

4. Climbing Stairs

To practice it needs no investment. You can access stairs in your own building itself. The stair climbing method of weight loss leverages gravity. The heavier we are, the harder we’re forced to work and the more calories we burn. Climbing stairs is one of the extremely intense exercises, which quickly increases our heart rate, and in doing so,we can greatly improve our cardiovascular fitness. So, next time you wait for the elevators, consider that climbing the stairs would have been a healthier choice.

5. Trekking

Trekking is a great way to be active and lost those extra calories. It is true that you cannot go for trekking everyday. However, if you love adventure and take interest in conquering new heights on foot, you can plan trek tours as frequently as possible. Besides, you have the option to become a member of one of the reputed trekking clubs. Along with cutting down the extra fat and keeping perfectly fit, you can also enjoy the thrill of reaching higher and higher.  

6. Outdoor Sports

Instead of staying glued to your computer screen for playing online games, it’s time for you to go outdoors and try some real sports. You may not have too many companions to play football or cricket. But, you can certainly try your hand with tennis, table tennis or badminton.

Badminton is the best choice among these. First, you just need to have the rackets, shuttlecock and a partner to play with. Besides, it is among the fastest games in the world. Just imagine how active and alert you have to be to reach any corner of the court where the shuttlecock may come at any speed. Playing badminton accelerates the activity of the bone forming cells and help in the assimilation of calcium in the bone matrix, thereby, strengthening it. It keeps you feeling well, strong, healthy and motivated. So, try to take out some time in evening or in weekends and indulge in a few rounds of badminton matches. You will lose calories, keep fit and feel refreshed and energetic.  

7.  Cycling

It is a low impact exercise that can be practiced by people of all ages.It is one of the best ways to reduce risk of suffering from health problems like stroke, heart attack, some types of cancer, depression, diabetes, obesity and arthritis. If you missed your gym one day, then no need to worry, pick up your bicycle and go for a ride. However, you have to keep in mind that you must not exhaust yourself. Understand your limit of endurance and maintain the distance and speed accordingly

8. Home Exercises

If you don’t have dumbbells or any other exercise equipment, do not plan to buy them immediately.There are effective weight loss exercises which can be performed without the use of any of such equipment. You can look for some home exercises like skipping, spot jogging and many more to burn calories and reduce belly fat. Do them according to your stamina level in initial phase and then gradually increase its intensity. However, you have to choose the right exercises and practice them methodically.

9. Practice Surya Namskar

One of the most ancient yoga aasanas, Surya Namaskarhas amazing weight loss results. To practise it, you need to carry out various forward and backward bending aasanas that flex and stretch the spinal column activating a wide variety of muscles throughout the upper and middle parts of the body.While it is supposed to be practiced at dawn, you can practice the body movements multiple times in a day, though you must schedule it reasonably.

10. Strength Training

It is one of the latest trends in India. You can even do it at home without buying dumbbells or spending too much time on equipment. It will not be wise to do strength training without an expert trainer. So, when you try to find a trainer, make sure that you go for one who knows his stuff.

11. Online weight loss programs

It is proven that losing weight to the desired extent is not quite possible just though exercises and workouts. Proper dieting is a must. You need to stop gaining it, rather than start losing it. Such weight loss diet plans are not tough to find. Again, you have to be very careful to find the suitable online weight loss programs, considering your body type and the amount of fat you need to lose.  

So, you see that losing weight is not expensive, only if you are strategic in planning and disciplined in practising. Gym is not the only place where you get the scope to burn calories. There are many daily activities that help you lose weight. What is even more important is to control diet. As they say, prevention is better than cure. The same applies in this case as well – stop gaining it, rather than start losing it.

 

— this article is written by a dietitian @ FitHo
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Benefits and Importance of Strength training for the elderly

Strength training is an important part of an overall fitness program. Research has shown that strength training is safe and effective for all age groups. It’s a myth that as we grow older we get much weaker. Losing muscle and gaining fat are just a part of the natural aging process. But the fact is that many symptoms of old age are the symptoms of inactivity. Regular intense exercise will keep you feeling active throughout the day, at any age. Several studies have shown that strength (resistance) training can counteract age related impairments.

What are strengthening exercises? Strengthening exercise is a type of physical exercise using resistance to induce muscular contraction, which builds strength, anaerobic endurance, and the size of skeletal muscles. Strength training is extremely important in combating age-related declines in muscle mass, bone density and metabolism.

Benefits of Strength Training:
Develop strong bones: Strength training increases bone density and reduces the risk of osteoporosis. It increases bone, tendon and ligament strength.

Control your weight: As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.

Boost your stamina: As you get stronger, you will feel less fatigue. Building muscle contributes to better balance, which helps maintain stamina.

Manage chronic conditions: Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.

Sharpen your focus: Some research suggests that regular strength training helps improve focus for older adults. Their self-confidence and self-esteem gets improved, which has a strong impact on their overall quality of life.

Restoration of balance and reduction of falls: As people age, there is poor core balance and poor flexibility that contributes to regular falls and broken bones. If strengthening exercises are done properly, it increases balance, flexibility and core strength, which in turn reduces falls.

Resistance training will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing daily activities. Strength training can help you preserve and enhance your muscle mass at any age. Make strength training a lifelong habit and you will be on your way to a strong, independent, and vibrant life.

— this article is written by a dietitian @ FitHo

Hypothyroidism Diet Chart for Weight Loss

There exists a complex relationship between hypothyroidism, BMR and body weight. Hypothyroidism slows down body’s metabolism and as a result, aids weight gain. The extra weight gained during hypothyroidism is also the result of water retention which is very common symptom of hypothyroidism. One has to be careful while attempting to lose weight as in hypothyroidism the person’s metabolism is already low and crash diets can lower it further.

Hypothyroidism causes insulin resistance in the body resulting in weight gain. Carbohydrate intake needs to be monitored to avoid any chances of developing diabetes. To manage weight during hypothyroidism is challenging and therefore requires professional guidance to help you get on track. For thyroid patients simply cutting calories from the diet is not effective in bringing about the weight loss because already their metabolism is on the slower side. They require a combination of diet and exercise to achieve the goal. Exercise is critical to regulate the metabolism and burn calories.

Here are some basic dos and donts of a hypothyroid diet recommended by diet experts:

Diet: The diet for the hypothyroid patient on a weight loss plan should essentially be low in carbohydrates. Avoid pastas, potatoes, yam, and sweet potato, include more of complex carbohydrates in the form of fiber rich foods like whole cereals, vegetables, whole pulses etc. The diet need to be restricted in terms of high glycemic  foods such as corn, white bread, refined flour, muffins, cakes,  rich desserts etc.

The other important food that needs to be avoided for hypothyroidism are goitrogens like soya and its products, broccoli, brussel sprouts, cabbage, kale, mustard greens, cauliflower, radishes, turnips, spinach, strawberry, peaches, pears, peanuts etc. Cooking these foods can deactivate  their goitrogenic compounds and make them safer for consumption.Goitrogens are the substances that interfere with the thyroid functioning and avoiding them provide relief from the symptoms. (more…)

— this article is written by a dietitian @ FitHo

Post Pregnancy Weight Loss Plan

Weight Gain during pregnancy is absolutely normal . On an average a woman gains 10–12 kg during the entire span of pregnancy. Although the weight gain varies from woman-to-woman depending upon body type, eating pattern and severity of nausea and vomiting. A slow and steady rate of weight gain is considered ideal.

While its natural to put on weight during pregnancy it becomes really difficult for most to lose weight after it. Post pregnancy weight gain is a cause of concern and depression among many women but according to experts a woman should concentrate on eating healthy food for the first three months instead of weight loss. This is to ensure that new born gets complete nutrition and also to avoid nutrient depletion from the mother’s body which might lead to other complications later like osteoporosis, caused by deficiencies.

Here are some tips to get post pregnancy weight loss in a gradual but healthy way after you & your body are ready to get started:

Breast Feeding: Breast feeding is great not just to provide nutrition to your baby, but also for you to lose weight. Breast feeding is the reason why fat is accumulated in the mammary glads. As the mother uses stored nutrition from her body in the form of milk to feed the child not only does it is very extremely healthy for the baby but she also uses up the fat cells during this process burning calories & working towards getting back to the pre-pregnancy weight. So remember the more you prolong your baby’s dependency on the formula the better it will be for both you & your child.

Post Pregnancy Diet Plan: The body needs time to recover from the stresses of labor, delivery and the hormonal changes in the body. Dieting soon after giving birth can delay the recovery and make one feel more tired, low in energy and some cases also lead to deficiencies in the body. It can also have adverse effect on milk production thus affecting the baby’s health. During breast feeding the mother’s nutritional demands are higher not only in terms of calories but also minerals like calcium, so diet except for that prescribed by the doctor is not at all recommended. (more…)

— this article is written by a dietitian @ FitHo

7 Day Weight Loss Diet Plan

Weight Loss

Losing weight in a healthier way can now be done by following the Fitho’s weight loss programs that provide you a customized diet and exercise plan that will help you lose weight and become fit. To understand the program better Fitho launches a two days sample diet plan on the sign-up page based on the selection that you have selected to show how you can lose weight successfully without having to travel anywhere. You are now also able to access from any part of the world at any time convenient to you . All you have to do is visit www.Fitho.in register and get started by taking any of our monthly plans. You can get to your ideal body weight through this plan that is based on 14 plus health parameters like your food preference, your daily nutrition requirement, your lifestyle and many more.

Fitho’s weight loss programs are based on yogic philosophy of three well- balanced, nutritional meals a day.  Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results. Unlike other diet programs, Fitho’s diet is based on recommended daily dietary intake that stabilizes the nutrition intake and exercise which helps burn the excess calories in the system. You can get assured of losing weight of 4 kg a month without starving yourself. That’s why 97% of our clients manage to keep the weight off for more than over a year.

The unique part of this program is that even the exercise routine that is customized to your fitness levels and workout routine preference for eg: whether you wish to workout at gym, outdoor or home. Exercise routine is a combination of different exercise techniques for example: plyometrics, strength training, cardio, endurance training, interval training, isometrics etc. It’s a high-intensity circuit training program that includes first warm-up then strengthening exercises and at last stretching. Each exercise is attached to a youtube link.

The plan also consists of many tools and trackers in it. For eg: every meal is having a meal tracker where you can track your daily consumption as per the plan given to you. The same is with the exercise too. With this there is a weight tracker on your plan where you weigh yourself on a weekly basis and then update your weight so as to keep a track on your weight. Also your plan contains diet and exercise tips which help you get the portion size, intake of your tea/coffee in a day, etc. With all this you will also get the daily mail alerts, newsletter, your daily plans on your mail, etc.

Fitho’s weight loss program is all about fitness at your doorstep with the same experience of physically visiting the center. All that travel time we instead channelize towards helping you follow the program. We don’t follow a general diet routine. Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results that last longer.

To make your food experience better we ensure the diet is not monotonous and consists of different cuisines (like Punjabi, South Indian, Gujrati, Bengali, Continental, Italian & other international/domestic cuisines). We even support the foodie in you by sharing different healthy recipes to help you enjoy your program in a healthy way. The program doesn’t deal with any of the supplements, medicines, pills and neither exotic foods or crash diet. It is 100% natural based on natural foods, vegetables, poultry/fish and dairy products available to you. Instead we help our clients to lose weight and be healthy by providing them a nutrient based plan as per your requirement.

The plan is very flexible. For eg: we will give you options to eat-out, plan your diet when you’re travelling and if you don’t like certain foods we will substitute them with other options too.

To get your own Fitho Diet, all you have to do is to finish  filling the form and make the payment and your personal dietician will call you and make an introductory call where she will get to know more about you and your lifestyle and then based on the call and the information that you have shared with us, your diet and exercise plan will be made and you will help you get started as per your starting date.

 

 

— this article is written by a dietitian @ FitHo

How to Increase Muscle Mass

Simple fundamental of weight lifting and strength training can help you load on quick muscle mass and lose fat from the body. The basic logic behind using heavy weights is that it provides resistance to muscle which in return makes it bigger and stronger. But  simply pumping iron is not going to get you the muscle mass. Right nutrition is equally important for the muscle gain and development.

What happens when you lift weights? The tiny muscle fibers tear accelerating the process called muscle protein synthesis. This basically means the body uses available amino acids to repair muscles and avoid further damage. This is an on going process but every exercise session takes about 48 hours to actually show. So instead of pumping weights 7 days a week you can actually minimize it to about 3-4 days a week to see good results without over-working out your body.

Muscular Man (Cr/freedigital)

Let us further explain what happens how energy is consumed during a workout session. While exercising our body takes energy from the glycogen reserves during the workouts. So more you workout your body ,the body is burning calories and using the energy reserve. After the workout the body naturally craves nutrition to replenish the used resources. So when you over train yourself then the reserves sometimes runs out of glycogen reserves. The body breaks down the protein in the muscles to get the glucose levels to normal affecting the muscle growth. This means over-working out might give you no muscle in return.

Proper diet with your exercise otherwise you might not gain the desired muscle mass. Everyone focuses on  protein, we agree they are important  but the body also requires carbohydrates to keep the glycogen levels intact, followed by fats for hormone functions. Muscle repair is not just for a few hours but continues for a longer period. Eat protein , carbohydrates and fats in through out the day to not get deficit of any nutrition.

Rest is important for the body as muscles recover during rest and require adequate time to recover and make up for the muscle wear and tear. If there is continuous muscle exertion and no rest given to the muscle then the muscle eats up its own reserves and the reverse happens. Instead of gaining muscle mass the body loses the muscle mass which is known as  catabolic state. This state also happens when you are fasting or eating very less and go without food for long time. (more…)

— 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

Core Exercises

Core(Cr/freedigital)

Core is the centre of the body where the wondered six pack abs lies hidden beneath the fat. The abs, hips and lower back together are known as core.  Strong core is essential to do strength training, lift heavy weights, do any moving work faster and easily. Core brings a balance in the body and stabalizing it while aligning it as well for greater work efficiency. Therefore it becomes important to give priority to strengthening your core before you move on to any other fitness training. Most of the times we neglect exercising our core maybe thats also another reason behind increasing number of back pains amongst young people.

Strengthening the core improves the strength and athletic ability and reduces injury on lower back and midsection. Core comprises of pelvic, rectus abdomins(Abs), tranverse abdominis, internal and extarnal obliques and multifidus which is the deep muscles of the back. You must have seen people do crunches to build their abs but that is a half-hearted effort towards getting it right. You want a stronger and more defined core you need to work the whole section.

Here are some exercise to strengthen your core including your six pack abs (more…)

— this article is written by a dietitian @ FitHo

Yoga for Weight Loss

         

Yoga could be considered the best exercise form to stay fit and healthy in the long term. Yoga focuses on holistic health and fitness. It helps you lose weight, calms your mind, tones your muscles, improves flexibility, and can cure and prevent many health problems. Yoga serves the purpose of both, beginners starting out a new weight loss program and advanced level fitness fanatics. Some yoga exercises are good for beginners who want to start losing weight but are not motivated enough to start running, lifting weights or doing high intensity yoga routines. Yoga helps increase flexibility in the body gradually motivating you to start increasing intensity of your physical activity. Moreover, you don’t have to head out of the house or buy expensive equipment, since yoga can be practiced from the comfort of your home. All you need are some comfortable clothes and a yoga mat and you are good to go. So start you off on your holistic weight loss journey by trying some of these yoga exercises that can melt away the pounds.

1. Ardha Chandraasana:

This pose also called half-moon pose, it is great to tone your buttocks, upper and inner thighs. If these are your problem areas, this is the pose for you. The added stretch on the sides of your stomach helps burn off those unsightly love handles and strengthens your core.

2. Kumbhakasana

Also known as the plank pose, this asana is the most simple as well as effective pose in Yoga. It strengthens and tones your arms, shoulders, back, buttocks and thighs.

 3. Halasana

This pose (plow pose) is great for those who sit for long hours and tend to have bad posture. It tones the muscles of your buttock and strengthens your shoulders and thighs. It also stimulates the functioning of the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check.

 4. Utkatasana:

Also known as the chair pose, this aasana requires concentration and focus on the muscles being used. It strengthens the core muscles, thighs and tones the buttocks

5. Vrksasana:

 Also known as the tree pose, this aasana is great for the core and abdominal muscles. Apart from concentrating on your core it also helps your mind focus and tones the muscles of the thighs and arms.

6. Suryanamskar:

Surya namaskar also known as sun salutation is a set of yoga aasanas done in succession. It has amazing weight loss result since it employs various forward and backward bending aasanas that flex and stretch the spinal column activating a wide variety of muscles throughout the upper body and mid section. Believe it or not, this is a full body workout like no other. It has a deep effect in detoxifying your internal organs through copious oxygenation and has a deep relaxing effect.

7. Ardha Matsyendrasana :

 This is also called Half Lord of the Fishes pose, is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. Apart from that it stretches out the spine and tones the thighs and abdominal muscles. According to yoga practitioners this pose stimulates the digestive system helping you digest food more efficiently and burn fat all over your body.

8. Veerbhadrasana 1:

This asana stretches your back, strengthens your thighs, buttock and tummy. It also helps in making you more focused and opens up your chest so you can breathe better. This is an excellent pose to melt away the fat from your midsection.

9. Veerbhadrasana 2:

This is an aasana is a continuation of the veerbhadrasana I. This asana is great to strengthen the muscles in your back, thighs, abdomen and core.

10. Balasana:

 Also Child pose is a great stress buster. It gently stretches the hips, thighs, ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.

Yoga is simple and effective to get started to being fit. For effective results from yoga, monitor your junk food intake and manage meal timings. Being consistent in following your yoga routine is equally important.

 

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— this article is written by a dietitian @ FitHo

How to do Strength Training

Exercise

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. (more…)

— this article is written by a dietitian @ FitHo