Balance Workout

Heavy lifting is in!

But why? And should you try it if you're already happy with your current workout routine? Here are six reasons why you need lift heavier weights.

1. Burns Body Fat:  A study from the University of Alabama showed that dieters who lifted heavy weights lost the same amount of weight as dieters, but all the weight lost by the weight lifters was primarily fat while the cardio lovers lost a lot of muscle along with some fat.

2. More Defined Muscles: If you love the lean, defined muscles on super-fit ladies, you should lift heavier since you cannot get bigger muscles because of low testosterone levels. So, lifting heavier has the potential to make women more defined.

3. Fights Osteoporosis: A research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the cases of post-menopausal women.

4. Burns More Calories: One may burn more calories during 1-hour cardio session than you would burn while lifting weights for an hour, but a study found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.

5. Builds Strength Faster:  Lifting lighter weights with more repetations is good for building muscle endurance, but if you want to increase your strength, using higher weights is the key.

It’s that time of year again when many of us realize that our jeans are too tight and going for new year resolutions to lose fat, and get ready to slip into your skinny jeans. We have with these tips to help you shape up faster:

Include protein in every meal:

Having  protein will help you keep satisfied and hence, it will help resist the temptation to snack excessively between meals. Protein also helps boost your metabolism, as it requires more calories to metabolize compared to fat and carbohydrates. Some high-quality protein sources include: Daal, beans, chicken breast, fish, hung curd.

Avoid caloried drinks:

Drinking your calories, with sugary drinks, juice or alcohol, is an easy way to distueb your diet. Do drink plenty of water, as dehydration can cause food cravings. Water also helps keep you full. If plain water sounds boring to you, flavor it with lemon, or mint, or a fruit or veggie slices for a fun twist.

Just write it down:

Writing down your food and beverage intake is important for weight-loss success, as it makes you accountable. Our clients often share with us that their eating habits get worse when they stop jotting down their food intake.

No eating after dinner:

Late-night snacking is a problem for many people especially while staying up late nights, watching tv mindlessly or browsing internet. Snacking after dinner, makes your body busy digesting your snack while you sleep instead of burning the fat from your body. Hence, stop eating after dinner. This is key to losing weight quickly.

Eat three meals per day, not five or six small ones:

There is also a misconception for weight-loss about grazing all day long except while sleeping. Switching to a three-meals-per-day also helps mentally to focus on eating a good source of protein and a whole grain along with fruits and vegetables in the meal. Eat a satisfying balanced meal. Waitng for your next mean also makes your body into the calorie deficit which will then start losing body fat.

  High-intensity interval training (HIIT) and strength training:

Not Drinking Enough Water

Drinking water regularly can help with weight loss. Filling up on water before a meal helps with portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, making you to eat less. Drinking cool water can speed up metabolism and discourage cravings for sugar. Now, that's another reason to stay hydrated!

Overeating Healthy Foods

Nuts, dates, bread, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, mango offers a ton of health benefits, but an entire fruit is over 200 calories.

Only Doing Cardio

If you only workout on the treadmill and never lift a dumbbell, you're missing out on one of the most important fitness aspect. The weight training prevent injury by strengthening the joints, and it also builds muscle mass and increases metabolic rate. Besides this, with a higher metabolism, you'll burn calories long after you've removed your woekout clothes.

Exercising With an Empty Stomach

Many people prefer woring out without eating first. When you work out with an empty stomach, the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss.

Not Sleeping Enough

A lot of you are getting closer to running your first marathon or half marathon this winter. Congratulations on making it this far!

Rise and shine: Everyday practice gets you through the race successfully on race day. It may be difficult to get out of bed on a winter morning when you’ve been spoiled by autumn's warmth and early sunrises, but training for different weather conditions will ensure that your body is ready for whatever comes your way on race day. Be sure to carry your woollen to keep you warm!

Stay Consistent: If you’re planning on starting a new supplement, switching up your diet or even trying a new sports drink, be sure that you give your body time to adjust. Trying something new on race day can literally be very disastrous. It's important to incorporate anything that you plan to do on race day into your regular training schedule well in advance so that you won’t get surprise with the way your body reacts to these changes.

Vitamin D: Studies have shown that people with low levels of vitamin D have increased respiratory infections. If you are training in cooler conditions, be sure to stock up on vitamin D, which helps strengthen your body’s immune function.

Run Alone: Don’t plan on running with a partner. It’s very tempting to want to run with your training buddy, but you're asking for trouble. You won’t both need water and Nature's call at the same time. And what’s going to happen when one of you is going strong and the other starts to lag? Awkward!

The one diet rule we've heard from many places: A healthy diet begins with a king size breakfast. There's just one problem: A good breakfast doesn’t guarantee an overall healthy diet. In fact, according to a survey conducted, nearly 90% of Americans eat their breakfast, and yet nearly 50% of Americans are either overweight or obese.

    You don’t need to eat immediately (or even within one hour) after you wake up. Your metabolism won’t be affected.

A home is supposed to be a safe haven away from the outside world, but it's often the reason we come down with cold or flu viruses. Take back your home and health by doing these five things to ensure you're living in an immunity-boosting environment!

Dust & Clean Regularly

Don't wait until Spring rolls around to get dust under control in your home. Dust is a major contributor to allergies, and while having allergies won't directly cause a cold, allergies can lead to a sinus infection. Chronic sinus infections weaken the immune system over time and make you more susceptible to fever, cough, and congestion. Keep dust to a minimum by cleaning once a day and wiping down dusty surfaces with a damp or dust-catching cloth.

In the same way that it's important to wash your hands regularly to kill cold-causing germs, it's also important to clean surfaces in your home where cold or flu viruses can live. Especially, doorknobs, light switches, refrigerator and cabinet handles, faucets, phones, toilet flush handles, and remote controls are the dirtiest places, and most dangerous places.

  Make the Bedroom a Sleep Only Place

Getting quality sleep is one of the best ways to boost the body's immune system. Not enough sleep and just the opposite happens. To help you get a good night's rest, keep the bedroom free of distractions like a TV, office space, or anything else that might tempt you from hitting the hay. Turning your bedroom into a space that encourages quality z's will help to maintain flu-fighting antibodies.

  Stock your Fridge & Kitchen With Healthy Food

To decrease your chances of catching a cold or flu, keep the kitchen stocked with whole, antioxidant-rich foods, which help fight infection in the body — the deeper the food's color, the better. Also make sure you are getting enough vitamin D in your diet since it helps boost the immune system. Other nutrients that have been shown to help protect against cold and flu are omega-3s, ginseng, astragalus, and zinc.

  Open the Windows Daily

Besides from avoiding your Alarm Clock, you should make water a top priority every morning. While it is important and is no secret, sipping water first thing in the morning that can significantly impact your day — for the better! Whether you're looking to lose weight or simply stay healthy, here are the exact reasons why water is crucial to your morning routine!

  Hydrates Your Body

After a long night's rest, your body is thirsty for water, and it is common to wake up dehydrated. Hydration first thing in the morning is important, because it increases the rate at which new muscle and blood cells are produced. A hydrated body allows for a healthy flow of oxygen, allowing you to stay alert and energized.

  Detoxes the Body

Water especially lemon water, is a natural detox. Drinking water flushes out toxins and impurities. Not only does this keep you healthy, but it also leads to clear skin. Water purifies the colon too, allowing for the proper absorption of nutrients. While a plain glass of water is great, adding lemon increases the rate of urination in the body, maximizing enzyme function and stimulating the liver for detoxification.

  Helps in Weight Loss

Water is a wake-up call for your digestive system! Drinking water on an empty stomach in the morning boosts your metabolism heading into the day. In fact, research shows that an increase in water consumption leads to an increase in the rate at which people burn calories as opposed to storing them as fat. Chances are that starting your day off with a healthy glass of water instead of a sugary Tea or Coffee will help you make smarter choices throughout the rest of your day.

  Prevents Sickness

Navratri is the festival we love for the Garba, majority of the people dance without thinking of fatigue the muscle soreness that occurs during the first few days.

When it comes to physical exertion, intake of nutrients has its own importance. Macro-nutrients play significant role in recovery (post Garba) and gaining energy (pre-Garba), depending on the how you replenish your body’s  power house every day (and night) your health and level of activity remains.

Out of major macro-nutrients; Protein, Carbrohydrates and Fats, Carbohydrates play very important role in providing energy to the hard working muscles (during Garba).  

Breaking down Carbohydrates further; there are 2 types of Carbohydrates, (1) Simple (2) Complex.

Simple Carbs; as the name states they are easy to digest hence they release energy in the body fast. This kind of energy source should be used just before, in-between or immediately after Garba. Best example of simple Carbs: Table Sugar, Glucose, any drink like Tang, Rasna etc .

Fizzy drinks like Pepsi or Coke even contains high amount of Sugar, which really misleads plenty of people thinking it as an excellent source of energy, but other ingredients scales down this kind of fizzy drinks, so they should be avoided.

Complex Carbs; they take time to digest mainly because of the fibre contain in them. Hence slow is the energy release in to the body. This are the excellent source of energy when taken away from the Garba event, mostly during day time. Best sources are Green Leafy Vegetables, Brown rice, Oats, Sprouts, Legumes, Lentils etc. Most of the fruits can be considered as complex carbs as well.

So the take home message is: take simple carbs just before, during and immediately after Garba and during day time try to take more complex carbs. Keep yourself well hydrated (drinking as much water as possible) during day time and especially during Garba nights which helps a lot for maintaining Salts and energy levels in body all the times.

Moreover, eating well balanced diet including Green Leafy Veggies, Sprouts etc would give good amount of other Macro-nutrient Protein, required Vitamins and minerals. Also get  good fats from the dry fruits like Almonds & Walnuts which needs to be taken in moderation (50-80g approx) a day.

Do you feel tired all the time? Many people do. It's a sign of our overworked times.

The most common reasons for feeling tired are about daily habits.

Top 3 reasons for feeling tired:

1. Food you take. Reaching for caffeine and sugar can really backfire, it leaves you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. "Most people feel like they're less tired if they eat a healthy diet," says J. Fred Ralston Jr., MD, past president of the American College of Physicians. "Eating healthy also means you'll carry less weight, and obesity is a big contributor to fatigue.

2. How much you sleep. Many people don't get enough sleep. If you're one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.

3. How much you exercise. This is a big one. His favorite prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down, and your body can cool off.

Sedentary people who start exercising feel much less fatigue than those who stay idle. It's one of those surprising truths: move more and you'll get more energy.

Experts recommends getting 40 minutes of exercise at least four days a week, to get you going.

Do that, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.

If you follow your exercise prescription for at least a month -- and you're also making enough time for sleep -- and you're still feeling lousy, look into other causes.

The most common reasons for feeling so tired all the time are those we've just discussed. Don't start thinking that you've got a medical condition until you've tried those strategies and really given them a chance. If you still feel exhausted, you'll need to check with your health care provider to look into it. Chronic tiredness is linked to many different medical conditions, such as:

4. Anemia. "This is a very common cause of fatigue and very easy to check with a simple blood test," says Sandra Fryhofer, MD, an Emory University clinical associate professor of medicine. "It's particularly a problem for women, especially those who are having heavy menstrual periods." You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.

5. Deficiencies in key nutrients, such as potassium. Again, this is easily checked with blood testing.

6. Thyroid problems. Over- and under-active thyroids both can cause fatigue, Fryhofer says. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.

7. Diabetes. People who have uncontrolled diabetes "just plain don't feel good," Fryhofer says. "If you feel draggy and you're also having blurred vision or lots of urination, you should get that checked with a blood test."

8. Depression. If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can't find any pleasure in things you once enjoyed, you may be depressed. Don't keep that to yourself. Your doctor, or a therapist, can start you on the path back to feeling better.

9. Sleep problems. If you never feel rested, and nothing seems to fix that, you might look into visiting a sleep lab, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night. There are treatments for that.

10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble, particularly in women, Experts says. "If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor."

If working out in the wee hours of the morning is the only time you can find, kudos to you for resisting the urge to sleep and heading to gym. Make pulling yourself out of bed worth all the effort by avoiding these morning exercise mistakes.

1. Not eating at all: Even though it's very early, not having anything before your workout not only slows down your metabolism, but it also mean no fuel for your workout. No need to eat huge meal — munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the hunger pangs, but you'll also have an extra energy in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.

2. Loading up lots of fiber: While it's important to eat a little something, you don't want to hog on fiber, like pears or energy bars that can make you feel too full or upset your stomach.

3. Not hydrating: Besides food, you also need to drink water. Definitely don't gulp a liter before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.

  4. Not getting enough sleep: Exercise is very important, but your body equally needs adequate rest — you can't stay up till midnight and expect to feel bright and perky for a 5:30 a.m. exercise. Hit the bed early enough so you'll get at least seven to eight hours of sleep before your morning alarm goes off.

Your favorite foods seem to lurk at every turn, especially when you're trying to stick to your diet plan. However,  many foods that have gotten a bad reputation aren't so bad after all. Here's the list of which tempting treats can actually help you lose weight and keep it off.

  Eggs:

The most recent research suggests that an egg a day is safe, it is nutritious for most adults -- and if you eat that egg for breakfast, you'll boost your odds of losing weight. The reason: Eggs are full of protein, and protein takes time to digest. Eating eegs in the morning keeps your stomach full, so you eat less during the rest of the day.

Pasta:

Rather than negating pasta when you're on diet, you use the whole grain pasta and keep your portions small. Research suggests that by eating several servings of whole-grain foods per day, people are more likely to slim down and maintain healthy weights , and it can also help burn belly fat.

Nuts:

Nuts are high in fat, but it's the good fat. They are also rich in nutrients, protein, and fiber. Nuts can also help to stabilize blood sugar level. Sure, you'll get a few extra grams of fat from munching on a handful of nuts, but it's worth it if it helps you avoid reaching for cookies or other sweets. Studies show small amounts of this food can control hunger without causing weight gain.

  Cheese:

Many Diet plan often bar calcium-rich dairy foods, but studies suggest this could be a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yogurt, and milk may actually contribute to weight loss. Calcium supplements don't seem to yield the same benefits, so high-calcium diets may have other factors at work as well.

Coffee:

Coffee is "bad" only when you drink too much of it or mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost without added fat and calories. You can also drink it with skim milk for added calcium and vitamin D, and artificial sweetener or one teaspoon of sugar. 

Best Protein Sources for Vegetarians Here's a list of some of the best protein sources within various food groups for vegitarians:

Cereal & grains Oat bran Oats Wheat flour Rice, brown White rice

Daal Toor dal Moong dal Chick peas Kidney beans

Nuts and Seeds Black walnuts Roasted almonds Pistachios Sunflower seeds Peanuts without shells Cashews   Dairy Products Romano cheese Cheddar cheese Mozzarella Parmesan Feta cheese Cottage cheese Egg Egg whites Milk Yogurt

  Vegetables Corn yellow Tomatoes Soy beans Peas Blackeyes Peas (Chola) Spinach Broccoli Potato Asparagus

Fruits Apricots Peaches

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It has been pretty much established that there is a 1-2% decline in your muscle mass with maturing age.  This loss of muscle with aging was such an important finding that they even came up with a pet name for this phenomenon – they called it “sarcopenia”.

So why is muscle loss a problem with age?

 The loss of muscle with age has been associated with a number of health problems:

     Functional independence:  Most of your day-to-day activities are dependent on your physical strength. Ironically, strength is exactly what you lose as you get older.  Your strength and power are directly proportional to the muscle mass you carry.

    Bone density: This one is pretty clear. Your bone strength and density is highly depended on your muscle mass (and strength).  

     Obesity: Muscle mass is said to be the largest contributor to your resting metabolic rate (the amount of calories you burn doing nothing). Now I partly see why people find it harder to stay lean or keep the weight off as they get older.

     Critical Illness:  Loss of muscle mass is a major problem for people suffering from critical illness like cancer, traumatic injury, burns and so on. There seems to be more than a doubling of protein needs in these folks. And folks with limited reserves of muscle seem to respond pretty poorly to these stresses (even to the extent to affect survival). 

So how do I increase my muscle mass?

 Good question. The best and the simplest way to increase muscle mass is by weight training.

What are the other benefits of weight training?

There are other benefits of resistance training which are less talked about:

Diabetes: Improvement in insulin sensitivity was always believed to be only effectively possible through endurance exercise. Now, number of studies has shown improvements in blood glucose control with weight training.

Blood Pressure: Recent studies have clearly shown weight training to be effective in lowering blood pressure. There is some debate about the increase in arterial stiffness (could be bad) with resistance training, but the research is not really conclusive.

Depression and Sleep Disorders: Weight training has been shown to alleviate depression symptoms and improved sleep.  Both of these problems are pretty relevant to elderly.

Sub-maximal Endurance: The increase in sub-maximal endurance is generally a sought out benefit of walking, jogging and running. Weight training has also shown to improve sub-maximal endurance to a similar extent, if not more.