Archive for the ‘Fitness’ Category

Benefits Of Losing Weight

Wednesday, June 1st, 2016

Weight loss benefitsLosing weight is just about doing the size by one or two to fit in some dress. Losing weight is all about improving your life in many significant ways. If you can invest just few of your seconds for reading this article, you will be already on your way of improving your health. By knowing the benefits of losing weight, you will yourself start a healthy diet and maintain for the rest of your life. Here are some of the benefits you can avail by losing weight.

  • Move it

Many of the scientists have found out that the type of exercise you do is of no use unless and until you are moving. Set aside period of three to four hours in three to four days and you will be already joining the team of successful people being able to lose weight in a noticeable manner.

  • Get noticed at work

When you are eating out with your co-workers, don’t follow those crowds who are all into over eating. If you are eating healthfully, you will get noticed by your boss and your colleagues and it will leave a good impression of yours just like an outcome driven leader. It can be just like a message which conveys that you want to be successful no matter what it takes for you to do it. Thus losing weight and taking care of your diet will leave your image like you will take care of your business just like you take care of your own which is effectively.

  • Cushion your wallet

Eating up more in a day will also cost you more, whereas controlling your diet for the purpose of losing weight will not only help you to stay healthy but also help you to stay wealthy by saving some of your bucks which you use to spend on food which you don’t need to eat.

  • Have more friends

Every one like to be around fit people as they are more active and fun loving. Thus losing weight and staying healthy can also help you have more friends. According to one of the study, those kids who use to go outside more to play are more popular and friendly with other kids as compared to those kids who like to spend their time indoors. An odd fact is that parents of those kids are also more popular whose kids are more healthy and active. Thus lose weight to make more friends and get popular.

  • Pair up for better results

If your partner is a healthy eater then it is proved by a result that, he or she will also influence the other partner to do so. Thus if your partner is on the agenda to lose weight, they will also encourage you to lose weight and stay healthy. Both can lose weight together by eating healthy diet together and also by exercising together. Such couples support each other, encourage each other and also motivate each other and be successful in losing weight.

How to strengthen knees

Friday, April 25th, 2014

strengthen kneesDuring our lifetime the knees take a constant pounding whenever we walk or run or do anything. This is the main reason why so many people are suffering from knee pain. If you have not been associated with sports or with any exercise then there might be chances that you may face the same thing in the near future. The main reason why people face knee problems is because over the years there are internal micro damages which causes the bones to stick together and as a result of the friction they start to decay. This causes the pain and further knee problems. Knees should always be pain free and mobile and the longer you stay active the better it is for you and your knees. There are several ways to strengthen your knees which would keep them pain free for the coming years. Here are some of the tips which you can follow:

• Stationery biking- biking has always been a good exercise. It not only keeps the body fit by promoting the blood flow but also strengthens the knees. With stationary biking the knees will get more stamina and mobility as it helps to promote a range of motion while paddling.

• Water therapy- this is also known as pool therapy which helps to reduce the pressure of bodyweight while doing any exercise. When you are in water your bodyweight decreases. This concept is followed when you are doing exercise in a pool and it has great results for the body especially for the knees. In water you will have the control over the resistance which has to be provided to the knees.

• Weight training- weight training should not be confused with weight lifting. Weight training is basically an exercise where you have to sit with your legs extended. In this position you would need to take up some weight which would help to absorb the bodyweight thus strengthening your knees and the areas around the biceps.

Kill obesity, look slim and trim

Wednesday, November 6th, 2013

Kill obesityObesity and over weightiness put people at a high risk making them susceptible to other things as well. Reducing body fat is not only about being slim and trip and weak, but being fit and healthy and maintaining your weight at the same time. Most of us go on crash diets not realising the after effects or more often the ill effects of the same. Before taking a step to kill obesity there are a lot of things to consider one of the main ones being the cause of the obesity. There are a number of reasons why a person becomes obese- emotional reasons, genetics, physical inactiveness due to bed rest for some injury, environmental factors etc.

One of the easiest way and something which can be done every day and is totally calorie burning is showing a little bit of enthusiasm and excitement about things instead of being bored and staying that way would be one. Sleeping around makes you feel lazy and bored, instead try moving around the place, be interested in things, be active. Using the staircase instead of the elevator is one fast and easy way to burn some calories.

There are two hormones in our system- ghreline is the stimulator of appetite and leptine is the stimulator of appetite suppression. When our body is deprived of 8 hours of sleep every day, ghreline is released from our systems and leptine is not. This results in increasing our intake of food. Hence, regular and adequate sleep is a very important factor to reduce obesity.

Regular exercise is one thing you should never compromise with or replace with crash dieting. Obesity can be reduced without dieting but never without exercise. We see people go on diets n get slim for the time being but there comes a time when all that dieting goes in vain.

Quick toning fitness exercises for proessionals

Tuesday, May 28th, 2013

toning exercisePeople are nowadays so busy with their professional life that they hardly get time to take care of their fitness and health. The unhealthy lifestyle followed by most of the us has given rise to numerous health problems. Obesity is the leading health problem among many. Thus exercise becomes absolutely necessary. Since time is the major issue that is to be dealt with along with numerous lifestyle issues, this article will list down 5 quick toning fitness exercises for the busy professional.

  • Squats: This exercise is extremely beneficial for your muscles, abs and backside. It also helps maintain mobility, body strength and balance. Squats help you burn the unwanted fat from your body.
  • Bridge lifts: This simple exercise helps tone your butt, abs, hamstrings, hips and erector spinae. It also decreases the unnecessary fat that is present in and around your lower body.
  • Push ups: Well people think this exercise is meant for only athletes and sportsmen. But that is not true. Push ups help to tone your chest muscles and arms. Thus it is advised to do push ups regularly.
  • Crunches: Crunches are really helpful if you want to tone your stomach muscles. This exercise has a wondrous effect on the entire body if it is done on a regular basis in the right form.
  • Reverse Lunges: This exercise improves your muscle strength, balance and flexibility. It helps toning mainly the thigh and butt areas.

The above mentioned fitness exercises if done everyday for at least ten to fifteen minutes can turn out to be very useful for the professionals who are low on time. Want us to review something very specific for you ? Write to us !

Meditation for focus at work

Wednesday, May 15th, 2013

Meditation is a process by which a person can train the body and in turn the mind to stay focused, to reduce stress, to increase concentration power, better sleep, more energy and for a balanced healthy living. Mediation can also help you to certain extent to get rid of allergies, breathing problems, addictions, blood pressure, depression, etc.

There are so many advantages of meditation and people can actually get rid of troubles of stress, sleep-wake pattern and focusing problems with meditation.

  • Stress at work

If you feel tired and lethargic art work then meditation can help you get rid of these feelings and rejuvenate your mind and body for a refreshed vigor to work ahead.

  • Meditation techniques you can try at your office

Here are a few simple meditation techniques which you can trmeditation for focusy while at work to get some desired results –

a)      Guided meditation can help you focus on your surroundings and make the best of it. If you feel tensed, closed up and claustrophobic, burdened with work, close your eyes and breathe slowly. Start becoming ware of your surroundings- the clothes on your body, the smells you feel and finally the sounds you hear. Make each aspect distinguishable. You’ll feel better when done.

b)      Transcendental meditation can also be done. This is also known as mantra meditation. Take a word (could be spiritual or self related) and repeat it in your head or mumble it till you feel calm.

Look at something green or look at a clear blue sky from your window. Take some time off and come back to work. You’ll feel better.

Easy Ways To Burn Fat

Tuesday, May 14th, 2013

Are you trying hard to get rid off your unwanted extra pounds? Well, burning calories is no rocket science and don’t worry, there are some easy ways to burn down the unnecessary calories in your body to achieve a perfectly slim and trim portfolio. However, the most vital tip here is to be sincere and regular with your weight loss efforts. Here are some simple ways that would effectively help you to burn fat.

Eat healthy

You don’t have to reduce your food intake to burn fat. The rule of the thumb is to eat healthy. By healthy eating it implies, opting for fresh and fiber rich fruits and vegetables that can supply you with the necessary nutrients to stay strong and energetic without adding extra calories in the body. You have to cut down on your junk intake like canned foods or soft drinks which only add on to the unnecessary calories.

Eat small

People generally tend to skip meals to burn fat and reduce weight. But that’s a wrong and ineffective process because when you skip meal you weight loss,fat losstend to stay hungry and when you take the next meal you cannot help overeating, resulting in extra fat in your body. Thus, the suggestion here is to divide your meal structure into 5-6 small meals so that you are never left hungry. Besides, small meals can enhance metabolism leading to faster weight loss.

Take to your favorite physical activity

If regular work-out is boring for you, take to the activities you love to do, but be regular with that. It could be playing badminton or jogging or swimming or even dancing. Bottom line is, be disciplined with your approach and routine towards burning down those extra fat in the body.

Do let us know about your experience with these fat burning tips. We are listening.

Best free hand exercises for a flat stomach

Monday, May 13th, 2013

flat stomachA toned flat stomach is always desirable to achieve the perfect svelte portfolio? Do you too wish for a flat stomach relieved of all the extra pounds? Well, the post below highlights on some useful free hand exercises on getting the coveted toned tummy.

Crunches

Crunches are one of the oldest and everlasting freehand exercises with the assurance of perfectly toned belly. These are easy to perform and can present you with desired results fast if practiced religiously. Lay down on back, bend the knees. Your feet should be set flat on floor. Now, place your hands behind the ears, and start lifting your shoulder and gradually the upper part of your body. Do it in 3 sets (20 times each). Inhale while lying down and exhale while getting up. This should help towards your goal of a flat stomach.

Elbow plank

Place the body in plank position & lower yourself on the elbows. Your shoulders should be over the elbows and abs flat. Clench down. Follow it for around a minute. Breath in while going down and breath out while going up but never allow the lower back or stomach to drop.

V Hold

Lie on the back, lift the legs & back upwards forming a V shape with your body. The arms would lay straight on the sides. Hold the posture for 15 seconds minimum. Repeat it 10-20 times in 1-2 sets.

Isometric bicycle

Lay on back with hands behind the ears. The elbows must be pointed outwards. Now, lift the shoulders & move right elbow to bent left knee. Hold it for twenty seconds and then follow the reverse position finishing with quick bicycle move. And a word of caution – it is always desirable to consult your doctor or a health specialist before starting on a exercise regimen. Start your exercises towards attaining a flat stomach today.

Tricks to follow for deep breathing chest expansion exercise

Thursday, February 14th, 2013

chest expansion exercise, exerciseToday people are so busy in their own life that they hardly get time to do exercise or take care of their health. If you are very busy and actually it gets impossible to do regular exercise then it is suggested one exercise that is sure going to help you is the deep breathing chest expansion exercise. Just do this exercise for about 10 to 15 minutes and you are certainly going to benefit from it.

Certain things you should keep in mind while doing this exercise: Firstly get a very quiet and comfortable ambience where you can either lie down or sit. Close your eyes and then start concentrating on your breaths. Breathe normally at first. Then try and take a slow but deep breath so that you can almost feel the air moving from your nose to the windpipe and finally reaching your abdomen which expands fully.

Breathe the air out from your nose or mouth. Then repeat the same thing. When it is the first time you are trying the exercise do it for 5 to 10 minutes then gradually increase the time. Concentration is the key to this exercise. If you are interrupted the whole exercise is hampered.

A deep breathe makes you feel more relaxed and all your tension just disappears. That is why this deep breathing chest expansion exercise is suggested by many doctors, dieticians etc. It really helps people feel healthy and happy. This exercise makes us feel like we are breathing in calm and serenity and breathing out anxiety and tension.

How To Exercise Properly To Reduce Abdominal Bloating

Wednesday, February 13th, 2013

Reduce Abdominal Bloating, Abdominal BloatingAbdominal fat is arguably the biggest reason why most of us work out and try to lose weight. Most of us hate the way we look with the fat in our abdomens. However getting rid of the abdominal bloating is not very easy. Doing simple crunches to get rid of the bloating is not the solution. Some cardio vascular activity must be added to the daily crunches to reduce the abdominal bloating. Some of them are-

  • Rope jumping- an average length of the rope must be chosen according to the ability. When you jump in the rope be careful that you land on the upper part of the heel. These little tips must be kept in mind for better results.
  • Body twist- you should keep your hands straight and the eyes must look at the nails. Slowly move toward the truck of the body on the either side. Be careful as the exercise should be carried out slowly so that you do not put any kind of strain on any part of the body. When you turn, the trunk of the body should only turn and the leg should be fixed. There should be no kind of leg movement. Proper exercises can only help you gain best results.

Swimming and jogging on a regular basis is very important if you want to reduce the abdominal bloating. If all the exercises are carried out on daily and regular basis then abdominal bloating can be easily controlled. A check on the diet is also very essential to reduce the bloating.

Using Yoga balls properly

Tuesday, February 12th, 2013

yoga ball, using yoga ballA yoga ball is used so that it can provide you support when you are trying out hip openers, restorative poses and backbends. For muscle building also yoga balls can be used. It is actually used so as to increase the flexibility of the body. If you have been during your yoga or exercise without yoga ball then adding the ball to your exercises will not be a difficult process. You can use yoga balls properly by following few guidelines-

  • You should choose the yoga ball according to your height. If you are of six feet or taller use the 75cm ball if you are 5 feet or less use the ball which is 55cm in diameter. However a 65cm of ball can be used by those people who have a height between 6 feet and 5 feet.
  • Make sure that you have burst resistant ball. If you are particularly heavy and you have kids at home who might play with the ball definitely purchase a burst resistant one. The stability of the ball can be made out from the thickness of rubber used.
  • Inflate your ball before you use the ball for your exercise. Many times hand pumps are provided with the ball but many times they are not. When the hand pump is not given make sure you buy them.
  • When you start using the ball just begin with sitting on the ball with your back straight.

 

However before you begin any kind of exercises with the ball always consult a physician.

 

How to Use Knee Pillow for Back Pain

Saturday, February 9th, 2013

Knee Pillow, back painBack pain is one of the worst forms of pain that any person can go through. Back pain can be because of Arthritis or due to some injury or due to wrong sleeping postures. It is sometimes so excruciating that people feel totally helpless about it. Sometimes even surgeries or high doses of medicines cannot provide proper relief to most of the people.

If you go through such back pains more than often then one thing you can surely do is use specialized knee pillows for some help. Now you must be thinking how can knee pillows help? Well these pillows are lifesavers when it comes to relieving you from back pains. These are designed orthopedic pillows used for easing pain in the hip, knee areas and of course the back.

If you place a knee pillow under your knees it will alleviate pressure and stress from your lower back. You can use two pillows as well which will flatten your lumbar spine. This means there will be a reduction of force from the areas of your spines that are sensitive to pain. One of the perfect ways to get rid off the back pain is placing the knee pillow beneath your knees while lying down with your knees and hips bent.

The above method will give proper rest to your back and pressure will be taken off from your back. Knee pillows come in various shapes and sizes like hourglass shaped, butterfly shaped, rectangular, circular etc. No matter which shaped ones you use, knee pillows are sure to help you with your back pain.

Exercise for lower back

Friday, February 8th, 2013

lower back exercises, exerciseAre you suffering from lower back pain and unable to do any work properly? Well, today most of us who work for long hours sitting at the same place experience this kind of pain. The chronic pain is also caused due to injury. The pain often moves up to the upper region and causes a lot of strain. People do not have the time to relax for any pain in this competitive busy life. So, here is an insight into some of the exercise that will provide a lot of relief from the lower backache.

Firstly, you have to make sure not to lie down on bed. It must move around so that muscles do not become stiff. Now, stretch your lower back slowly until you reach a comfortable position. You should hold that position for at least 25 seconds. Repeat the exercise a few times. Another stretching exercise is when you sit on the chair and lean forward, hold it for a few seconds. But remember to do everything in a very slow and gentle way.

The next exercise is the abdominal exercise. All you need to do is lie down flat on the bed or a carpet. Next bend the knees and slowly make your abdominal muscles tight. Hold this position for a few seconds that is 5 seconds at max and then slowly release. Finally, if your pain is too much, you can slowly raise your leg and point towards the sky. Put your hands beneath the rump. Do the exercises with the other leg also. Repeat the exercise alternately for 10 times.

Tips on weekly dumbbell exercises

Thursday, January 31st, 2013

dumbbell exercises, daily exerciseFor body and muscle building dumbbell exercise is the answer. Dumbbell exercises are much better than the weight machines which you will find at the fitness centers. There are loads of reasons why dumbbells are so recommended. They are convenient not only to use but also to store. You can use them anywhere you wish to. They are also relatively inexpensive. However it is important that you learn how to use the dumbbells when you are doing weekly exercise to protect yourself from injuries and to get the maximum benefit. Some of the tips which need to be kept in mind are-

  • Do a body warming session before you go to lift the dumbbells. Warm the muscles by walking for five to ten minutes. Warm up should be followed by light stretching.
  • Get the correct form. Learn proper exercise before you go to lift the dumbbells. For different exercise there are different postures. The correct postures must be followed to avoid injury.
  • It is important that you start weight lifting with the light ones and then gradually the heavier ones. When you become more used to with the lighter dumbbells shift to lifting the heavier ones. Lifting all weights too soon is a common cause of injury.
  • It is important to stability the muscles in the abdomen and the lower back. These muscles need to be tight when you are lifting up weights. The tight muscle prevents injury and gives proper form to the exercise.
  • Always control your movement. While using momentum you may hurt yourself.

These tips provided will not only prevent you from accidents but also will give desired results.

 

 

 

How saying goodbye to abdomen fat

Friday, January 18th, 2013

abdomen fatEveryone wants to be slim and good looking. Tummy fat will spoil your body shape. Due to abdomen fat, your pants may not fit you properly. This causes irritation and it will spoil your mood. Doing regular exercise and nutritional diets will help you to get rid of abdomen fat.

• Controlled calories intake and exercise will help to burn the belly fat. Without exercise, it will slow down the metabolism.
• Do not eat heavy before going to bed.
• Do not eat excess foods
• Cycling, walking, swimming or running thrice in a week will increase the metabolic rate as well as your heart rate. This helps to burn the excess calories
• Cardio exercise boosts the blood flow and it helps to release the extra calories.
• Weight bearing exercise helps to tone the strength of your leg. It helps to burn your belly fat and also helps to maintain the bones healthy.
• Without exercise you can gain 12% belly fat in 8 months. Exercise will prevent from gaining the belly fat.

Above are some tips to reduce the belly fat. Those who wants to say goodbye to abdomen fat will first set their priorities. Make a plan and try to stop eating unwanted junk foods. Start your exercise pattern for a minimal hour initially. Gradually increase the routine. Dieting and exercise are the combination to flatten the belly. Dieting alone will not give a good result. Do not lose hope, really you will win your body shape again.

How To Improve Bone And Joint Strength

Sunday, January 13th, 2013

bone strength, joint strength Bone and joint strength are very important for humans of all ages. Strengthening and maintaining that requires good diet and regular exercises. For men and women, after the age of 30 the bone strength slowly decreases. This article focuses on various diet and exercise methods to increase and maintain the bone and joint strength.

Diet to follow:

  • Everyone knows that Calcium plays an important part in bone strength. A very good source of calcium can be found in milk, cheese and in all milk related products. An adult should have 1000mg of Calcium in food per day.
  • Vitamin K, plays another important role maintaining bone mass. This can be found in broccoli, Spinach, and other dark leafy vegetables. It’s advised to use Olive oil for vitamin K.
  • Vitamin D, this is important for calcium absorption into the blood stream. Vitamin D is generated by the skin when it is exposed to direct sunlight. It is found in salmon and mackerel fish.
  • Recent advancements show that plum extracts can improve bone health.

Exercises to follow:

Before starting any exercise routine check the doctor if you have heart problem, high pressure and diabetes.

  • Check doctor for an exercise routine, if you have Osteoporosis.
  • If your bone mass is low, avoid doing twists that affect the spinal cord.
  • High impact exercises such as dancing, jogging, jumping rope and stair climbing increases the bone strength.
  • Do a low impact aerobics to maintain the bone health.
  • Muscle strengthening exercises will make your joints strong.