Are Your Post Workout Rewards Making You Fat?
1. Self control
Most people tend to treat self control as a finite commodity. In other words, if they restrain and hold themselves back from one bad habit, they tend to lose that self control in some other bad habit. For example, if you exercise for 30 minutes then you feel justified to have an extra helping at dinner or grabbing an extra chocolate. But make sure that you don’t use rewards that completely offset the benefits of the activity. If you burn 300 calories in your 30 minute workout, and your extra dinner helping or chocolate has 400 calories, then you will never lose any fat.
2. Exercise makes you hungry
One of the reasons why people tend to reward exercise with food is because exercise make you feel hungry. It is a natural tendency for your body to crave for some of the calories that have been burned. But the problem arises when you respond to this urge with high sugar or saturated fats. So here are few ways to control this:-
a) Drink water
After exercise, you will continue to sweat for sometime. Water will help you to replace the liquid you have lost during and after your workout. It also helps you to feel fuller and control some of your hunger.
b) Eat something healthy
Eating a fruit or vegetables is a good idea because they are often high in fibre and low in calories. Also, they are packed with nutrients, and post workout your body will maximize nutrient absorption.
c) Know the calorie count
Understand how many calories you have burnt and the calorie count of the food you are consuming post workout.
d) Plan an activity after exercising
If you just sit and relax after your workout then you might feel the urge to eat something. So find some other activity.
3. Longer exercise sessions
Going to the gym for 30 minute is good, but you probably are not going to see a tremendous change in your weight loss. Make your exercise session enjoyable so that you can workout for longer durations. Keep changing your workouts – Try pilates, zumba, aerobics, boot camps, kick boxing, yoga, etc to make it enjoyable.
Your post workout eating habits can make or break your fitness goals. You don’t want your effort to go waste, so make sure that you eat right and maintain some self control.— this article is written by a dietitian @ FitHo
7 Ways to Burn 100 Calories in 20 Minutes
Burning 100 calories doesn’t require hours of exercise or complicated equipment. And here are some time-saving tricks to do so in 20-30 minutes.
Pick a favorite activity and see how quickly you burn those calories.
1. HOUSEHOLD WORK
You can burn hundreds of calories while doing your household chores.Everyday household chores like mopping the floor; cooking, doing the dishes, cleaning, and dusting can help you burn those calories
easily. They will be most effective if you do them with moderate intensity rather than with a relaxed intensity. Some of these activities are mentioned below:
• Mopping- 20 minutes burns 100 calories
• Cooking- 35 minutes burns 100 calories
• Doing dishes- 30 minutes burns 100 calories
2. USE STAIRS
We frequently come across the statement ”USE STAIRS TO STAY FIT”, but rarely follow it. Climbing stairs is one of the most effective ways to burn fat. Continuously walking up and down the stairs with a moderate intensity can help you burn 100 calories in 20 minutes. You can burn a lot more if you increase your climbing intensity. Try to avoid using escalators and lifts wherenver possible and use stairs instead.
Cycling is another easy exercise which helps you burn 100 calories in 20 minutes. Cycling involves your lower body muscles and helps in toning of your legs and thighs. It also helps you to recover from any back pain. Cycling could be a better option that walking.
4. Bowling and Swimming
Bowling is a leisure activity that can help you to keep fit and have fun. It helps burn calories depending on how much you weigh. In 20-25 minutes you can burn 100 calories. And even 15 minutes of swimming is a fun and good way to burn 100 calories. High Intensity swimming is probably among the best full body exercises, as it engages multiple muscles in your body.
Yoga provides holistic benefits. It benefits the body and mind. It relaxes your muscles and calms your nerves. High Intensity Yoga can be counted among the best fat burning exercises. Approximately 20 minutes of yoga everyday can help you burn 100 calories.
Dancing is something in which your whole body is involved. So if you love Dancing then it can turn out to be an effective way to shed calories. This may not be the biggest calorie-burner, but it’s still an excellent and fun metabolism booster. 20 minutes of moderate pace dancing can burn 100 calories.
7. Washing the car
After washing and drying your car, you may want to put on some wax or car polish. Waxing requires more physical effort than general washing, and will help burn more calories. You can burn 325 calories per hour by waxing your car.
These are some fun and easy ways to shed kilos, without sweating it out in the gym. So, get up and get going!— this article is written by a dietitian @ FitHo
Is Hot Yoga Healthy?
Hot yoga is one of the fastest growing yoga styles in the world. It involves a series of postures performed in a studio that is heated to 40 degree Celsius of temperature and has 40% humidity. The demanding nature of poses and the increased heat are designed to raise your heart rate and tire your muscles.
Hot yoga is usually referred to as Bikram yoga but there are different styles of hot yoga such as Moksha, Baptiste Power, The Barkan Method and Hot Vinyasa. The difference is in the philosophy, practicing the postures and the approach to heat.
Bikram is the hottest at 40 degree Celsius. The Barkan method involves heat from 90-95 degree Fahrenheit and works on the philosophy of adding variations to the authentic style. Baptiste Power encourages authenticity, with less emphasis on the heat, at around 85°F. The Vinyasa style focuses more on breathing and movement.
The most common question is that doing such intense workout in hot and humid conditions promotes extra fat loss or is it safe for everyone?
Those who are devoted to the practice say that heavy sweating can help remove excess toxins from the body. Hot yoga is said to relax body, improve breathing and mental concentration. Fitness experts say that hot yoga, if done properly, is not harmful, and may seem more challenging. But it has no more to offer than the ordinary yoga. It does not prove to burn any extra calories.
In a small study sponsored by ACE at the University of Wisconsin-La Crosse, researchers who monitored two dozen healthy adults during regular and hot yoga classes found no difference in the increase in core temperature or heart rate between the two 60-minute sessions. People enjoy hot yoga as it allows them to be more flexible and due to the increased heat and humidity one sweats a lot but as far as physical benefits are concerned, one can achieve them by practicing ordinary yoga too.
Experts suggest taking an advice of a professional before practicing hot yoga. When doing any activity in a hot environment it’s crucial to maintain hydration and to watch out for early danger signs. Dizziness, headache, lightheadedness, mild nausea and muscle cramps, are indicators that you’re not tolerating that heat. Hydration before and during the session is also important to avoid nausea and dizziness. Pregnant women, people with tendency of getting dehydration, heat sensitive people should avoid practicing hot yoga.— this article is written by a dietitian @ FitHo
5 Yoga Exercises to Get Fit
If you thought that yoga was all about bending and twisting your body in odd shapes, it’s time to rethink. It is much more. It means the union of body, soul & mind. This century-old practice is achieved through postures (asanas), breathing techniques (pranayamas) and meditation. It helps balance the elements of the body.
Yoga is not a religion. It is a way of living whose aim is “a healthy mind in a healthy body”.
Yogic exercises recharge the body with cosmic energy, it facilitates -
- Attainment of perfect equilibrium and harmony
- Promotes self-healing
- Removes negative blocks from the mind and toxins from the body
- Enhances personal power
- Increases self-awareness
- Helps in attention, focus and concentration, especially important for children
- Reduces stress and tension in the physical body by activating the parasympathetic nervous system
Here are the best five exercises of yoga which will help you to lead a healthy life -
1. Shava Asana (The Corpse / Death Pose)
This is a relaxation pose!
Just lie down on the mat, close your eyes and try to put all your weight on the ground. Concentrate on your breathing; breathe deeply and slowly with your nose.
Learn to be patient and observe the way your weight is shifting towards the ground and let go of everything, all the heaviness and all the tiredness.
Gently open your eyes and roll over to your side before coming to seating position.
The mantra of this asana is to just relax.
Benefits: It helps in rejuvenating body, mind and soul.
2. Bhujangasana (The Cobra Pose)
Lay on your stomach, placing your palms down just under your shoulders. Without letting your elbows drop away from your body, have them point straight back behind you.
Push gently on your hands to slowly lift your upper body and head and inhale.
Do it slowly, and don’t come up too high, your elbow should not become straight.
Slowly let your body come down and with your forehead touch the floor, while doing this, exhale.
Do this 3- 5 times.
Benefits: It helps relieve back pain and strengthens spine.
3. Adho Mukha Svanasana (The Downward Facing Dog Pose)
Start on your hands and knees on All Fours.
Keep your fingers wide apart and press your hands and feet firmly into the mat in downward direction.
At the same time, lift your hips and tailbone to the sky, so your body is in a V-shape.
Let your head be down and relax.
Stay in this position and hold for 2-3 breaths and finally rest in Balasana.
Benefits: It helps in congestion and increases blood flow to sinuses. A great exercise to cure cold.
4. Balasana (The Child Pose)
In this asana, the body faces the floor in fetal position. This is passive and relaxing pose.
The forehead has to touch the floor, if your forehead cannot touch the floor, use yoga block or a book.
Rest and breathe for as long as you want.
Benefits: This pose helps soothe headaches as it relaxes upper back and neck.
5. Uttanasana (Forward Bending Pose)
Stand with your feet parallel and hip width apart. Fold forward slowly while exhaling.
Allow your arms to come forward. If your hamstrings are tight or your lower back is sensitive, bend your knees.
Let your head bang and relax your head and neck completely and let go of all your stress out the top of your head.
Hold for 2- 3 breaths and gently come to standing position while inhaling.
So, yoga is not only about asanas but also about healthy diet, correct postures, emotional balance and proper sleep. Once you reach the gateway of this proper stability, then with yoga you are sure to attain a healthy body, mind and soul.— this article is written by a dietitian @ FitHo
Improve Concentration with Yoga
A constant state of distraction has become the central point of everyone’s life. There is always so much to do but very little time. Sometimes to get a task done requires simple concentration. But how does it really help? Concentration is focused attention to one thought and keeping other thoughts away. Better concentration increases efficiency and helps you achieve your goal faster and smoothly. Good concentration keeps your mind calm and peaceful and keeps stress away keeping mind and body healthier.
You need concentration for everything you do. Even exercising requires concentration for better results. How do you develop concentration? Here are some easy yoga poses that will help you with you concentration while relaxing your body and mind. The basic requirement is to the follow the yoga poses is to stay in the pose and concentrate on the breathing: (more…)— this article is written by a dietitian @ FitHo
Yoga Poses to Improve Immunity
We know that changing season has most of us falling sick. There are simple ways of developing your immune system without taking any medicines.
Fifteen minutes a day and the following four wonder yoga asanas will help you build your immunity over time. (more…)— this article is written by a dietitian @ FitHo
Four Yoga Poses That Will Keep You Cool Through Summer
Benefits of the Half Spinal Twist Pose (Ardha-Matsyendrasana):
The Ardha-matsyendrasana helps in cultivating flexibility and strength in the spine. Its a great “cool down” pose that also smoothes stiff necks and upper back and tension caused by stress, poor posture, or prolonged periods of sitting in one position.
The alternating compression and release of the abdominal region flushes this area with blood and give massage the internal organs. Muscles of the stomach and hips are also toned from repeated practice of this asana.
How to perform the Half Spinal Twist Pose (Ardha-Matsyendrasana):
- Sit comfortable in a cross-legged position.
- Straighten both legs out in front. While bending your right knee, bring the heel of the right foot close to the left hip. (more…)— this article is written by a dietitian @ FitHo
Reduce Stress with Yoga
We all get stressed with some reason or the other depending upon our lifestyle. Work, home, partner, family and different aspects of life can be factors in causing stress. Stress can get difficult when it soars high in level causing anxiety, depression and you start to get inefficient. Stress can be tackled easily through yoga and exercise and help you rejuvenate with booming energy levels. Yoga is highly effective in tackling stress and the body releases endorphin, a chemical that makes you feel good.
Stress is mostly psychological showing its effect on our body and performance. Yoga is highly beneficial, de-stressing with our breathing and body postures that bring down the stress and clear the mind with the thoughts, eases muscles, makes you feel good and refill you (more…)— this article is written by a dietitian @ FitHo
6 Steps to a Flat Stomach
Getting restless seeing your belly fat? Well you should be a concerned (see how belly fat is harmful). But since you’ve decided to take action, here are 6 simple steps you can take to reduce flatten your belly.
To reach your goal there are certain factors you should take into consideration while on your quest to a perfect flat belly. Follow the following guidelines to kick start your efforts.
Wake Up and drink water: Rehydrate your body with 500 ml of chilled water as soon as you wake up in the morning. Research shows that following this routine will boost your metabolism by 24% for an hour and a half afterward. Body performs well when it is hydrated. What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. You know what more muscle means…. higher
metabolic rate, and more fat burning.
Eat Your Breakfast: A recent research shows that people who miss their breakfast are more likely to have bulging belly by about 4 & 1/2 times to a person who has regular breakfast and breakfast size is inversely proportional to waist size. So have a good breakfast before heading out for the days work: have some oatmeal, fruits, yogurt, eggs, … or anything that you enjoy
Track it: Monitoring your diet and exercise is important as it keeps you focused towards your objective. Research says that people who tracked their diet and exercise are more likely to reach their goal, than people who do not.
Carry Your Lunch: Practice the habit of carrying lunch. This helps you in two ways. If you’re busy, you can eat at your desk, and avoid skipping meals. And when you’re hungry, you don’t have to eat the unhealthy options available in the cafeteria.
Pick the Right Exercise: You have abs, but they are under that layer of belly fat which needs to be burnt off for your abs to show. So doing 100 crunches a day will not work. You will have to spend as little at 20 minutes a day to follow a proper exercise plan, and see the belly fat melt away. The perfect exercise plan is a combination of active (like cardio) and passive (weights, yoga, etc).
Get the 7-8 hours of sleep: Sleep well and schedule your sleep because research says that lack of sleep might disrupt the hormones that control our ability to burn fat. It says that the muscle cells become resistant to insulin which results in storage of fat around your belly.
So, start your flat belly plan now, and see how this 30 year old client went from flabby to flat in less than a month.— this article is written by a dietitian @ FitHo
Yoga for Beginners
Ever thought of starting yoga, but known where to start? At the beginners level, performing yoga should be focused on learning how to do basic poses correctly. One of the best advantages of Yoga is that it can be practiced almost anywhere, without special equipment, and by people of all ages.
Basic requirements to start yoga are a (more…)— this article is written by a dietitian @ FitHo