Motivation Mantra #18

Fitness-Motivation

Other Articles:
Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy, 

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Exercises that give complete body workout?

Exercises that give complete body workout

Most of us have question which exercise will provide the complete body workout if we don't want to join gym, Endless number of exercises are available that will make you confuse as everyone know basics but not sure which exercises are the best ones for a full-body workout?

So in this article we will discuss top 3 exercises which are more effective and provides complete body workout. 

• Push-Ups
• Pull Ups
• Squats

Now the first question that will hit your mind i.e.  why only these exercises why not others, so lets understand why these exercises are preferred  and how these exercises provide complete body workout.

1: Push-Ups

Pushups are one of the basic and most common exercises for the human body. Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.

You can do this exercise any where no matter where you are and it's one of the best workout exercise. The benefits of this exercise are numerous. Push ups will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy. 

Push-Ups

If you're just looking to develop a great chest, arms and shoulders, then you can opt this exercise and start doing this exercise from very basic level, if you are new to this exercise or  unable to perform 3-4  push-ups then don't worry, we suggest you to start from one, if you do one correctly that's more than enough, slowly slowly increase your body endurance and you will perform better and better day by day but most important thing is you need to be motivated and keep on putting effort.

How to do push-ups and what variation can be done to get better results will discuss in another article.

2: Pull-Ups

Pull ups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body.

The pull-up builds grip strength in its entirety because the fingers, hands and forearms are all used. Pull-ups also develop the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and trapezius. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core.

Pull-Ups

Pull-ups is my favorite exercise , In Pull-ups exercise upper-body compound movement  works along with a number of larger muscle groups at the same time (back, shoulders, & arms). Some people feels this exercise is the toughest exercise, then you are right this is one of the toughest exercise but as we know nothing is impossible , if you try with full dedication , i can bet that soon you will be master in this exercise. For my case it took two weeks to do one single pull -up properly. but i kept on trying and after two months i was able to do minimum of 15 in one set.

This exercise helps in developing V-taper , if you are want to develop V-taper then this exercise is must. 

How to do pull-ups and what variation can be done to get better results will discuss in another article.

3: Squats

Squatting strengthens the overall body, even though it's categorized as a "leg day" exercise. The movement engages your shoulders, back, and especially your abs, developing a nice solid core and back.  

This exercise helps in developing building muscles trough-out your body, even though you are working primarily on your leg muscles, squats also promote muscle growth around your entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones, that are vital for the growth of muscle tissue; squats improve strength of your upper and lower body.

Squats-Exercise

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

So don't skip this exercise or you can say include "leg- day" in your work-out plan as this exercise has lot many benefits that can't be ignored. 

I hope this helps  and cleared all your doubts why these exercises are important, we will discuss about each exercise in details in our upcoming articles.

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10 Reason to get Fit.

10 Reason to GET FIT.

Reason-to-Get-Fit

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Best Pre- and Post-workout meals ?

Best Pre- and Post-workout meals

Most of us have the same question what are the best Pre- and Post-workout meals, as these meals plays and vital role in muscles growth and in achieving a decent body shape. Pre-workout meals should be such that which provides energy during workout so that you can do your workout effectively.

Post -workout, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the workout. 

That is why it is important to have a quality Post-workout meals.

Now the question is when to have  Pre- and Post-workout meals and what should be included in  Pre- and Post-workout meals for getting better results. So lets discuss about Pre- and Post-workout meals in details.

 Best Pre- and Post-workout Meals

1: Pre-Workout Meals

As we know in Pre-workout we need energy to carry out our workout smoothly, A good pre workout will be the one which will be high in carbs or glucose and rich in nitrogenous organic compounds as you need these provide you that extra energy to push you for that one extra rep.

Pre-workout-meals

So for pre-workout you have to include high carbs meals for instant energy to lift weights and do cardio or any other workout. So now coming to Carbs as we know Carbs are of two types in which one is good for another one is not good for Muscles growth.

Simple and complex are the two type of Carbs, simple which is good carbs and complex which are bad.

Simple carbs best sources are oats, whole grains, brown rice, sweet potato, green vegetables and fruits.

And complex carbs are refined grains, breads,maida, Sugary cereals, candy, sodas.So it is recommended to eat good carbs before workout at-least 45 mins before workout. I suggest to have oats with one cup of milk with no sugar and you can have whey protein also before your workout but As per my experience i can say  having your protein after your workouts is more important, as your muscles need nutrients to repair whatever muscles are torn out during an heavy workout.

Foods that can be part of your Pre-workout meals are :

• Oats
• Brown -Rice
• Sweet Potato
• 1-2 Banana -its acts as power booster
• Green vegetables
• Brown -Bread
• Peanut  butter

You can refer our Article to how to prepare Oats in a quick time  How to Prepare Oats.

 2: Post-Workout Meals

After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the workout and it needs proteins to build up again and when it builds up again it builds up big and stronger but for that your post workout nutrition is important.

For your post-workout meal, I highly recommend eating within 30 to 45 minutes of completing your training to get the maximum benefit for muscle tissue repair and recovery.  Consume a fast-absorbing protein shake with whey protein.  You can also supplement with a slow-absorbing casein protein shake.

Post Workout Meal

 Post-workout you need at least 30 to 50 grams of protein in your meal to feed your body and to get your body repaired again for next workout. So your post workout meal should consist proteins and carbohydrates but the ratio should be 1:2 little carbs and high protein.

you can refer another article Perfect time for protein intake.

Below i have listed down few protein sources that you can opt.

• Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.
• You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.
• Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).
• Use  multi grain flour chapati's ( Soya, barley,maize).
• You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .
• Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.
• Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.
• Peanut butter : High protein content and a great source of good fats.
• Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .
• Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.
• Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.
• Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.
• Greek yogurt with fruits. It contain 10g of protein.
• Leafy greens
• Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

And Finally summing up the complete post with below figure.

pre-post-workout

Hope this post will help you in choosing what need to be included in your Pre- and Post- workout meals.

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5 Best High Fiber Food for Weight loss. : PART 2

5 Best High Fiber Food for Weight loss 

As in our last blog we have discussed about 5 fibre foods that helps a lot in weight loss. In this blog we are continuing the same section , here we will discuss next 5 fibre foods that helps a lot in weight loss.

If you want to refer Part-1 then you can refer it by clicking here.

As we know for achieving fit health 70 % percent is diet plan and rest 30% is exercise what you do.
So in this post i am goona tell you the high fiber food that helps a lot in weight loss. Lets start.

1: BULGUR WHEAT

Bulgur Wheat

2: BAKED ACORN SQUASH

BAKED ACORN SQUASH

3: RAW AVOCADOS

RAW AVOCADOS

4:ARTICHOKE HEARTS

ARTICHOKE HEARTS

5:COOKED NAVY BEANS

COOKED NAVY BEANS

In our next blog we will discuss about each rich fiber foods in details.. will be posting link soon.

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What should be the diet chart for a beginner to build muscles?

What should be the diet chart for a beginner to build muscles?

As most of us start gym but every time one question is there in mind what will be my diet chart in order to build muscles.

so in this blog we are going to suggest you what need to be included in your diet chart that helps in gaining good muscles.

Balance-Diet

As when we start doing exercise our body need more nutrients that helps in building body, so you need to include Carbs, Protein and some amount of FATS.

Composition percentage will be approximately as :

Carbohydrates - 45 to 50%
Proteins             -  30 to 35%
Fats                   - Remaining %


Lets us discuss these points in more detials:

1: Carbohydrates

If you ask about protein from any body builders then will tell you easily and you will get in-depth content to know about protein but if you ask from same person about carbohydrates, i think you won't get that much clear response.

Carbohydrates

Most of the time we overlooked carbohydrates in our diet plan, as most of the people are not aware much about Carbohydrates improtance for muscles building.

So its important to know what carbohydrates content need to be included in your diet plan and in how much quantity and when to have.

we will discuss more about carbohydrates in details in our next blog.

So here i am going to list out some Carbohydrates rich foods and Fruits that helps  in gaining good muscles.

• Oatmeal (old fashioned or Steel Cut)
• Brown rice (love basmati, a long grain rice)
• Sweet potatoes
• Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
• White potatoes with skin (glycemic index be damned!)
• 100% whole wheat bread
• 100% whole wheat pasta
• Beans and lentils (great for healthy chili recipes)
• Cream of rice hot cereal
• Quinoa
• Pumpkin
• Butternut squash
• Fresh beets
• Watermelon:
• Apple:
• Bananas:
• Mango
• Oranges

so you can include any of these rich carbohydrates sources and they will help you in gaining good results.

Best one is to have Oats meals, as it not only gives energy to your body but taking proper breakfast daily is linked with many health benefits like weight control and lowers body cholesterol levels.

How to prepare Oats recipe click here

2: Proteins

• Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).

protein

• Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.

• You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.

• Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).

• Use  multi grain flour chapati's ( Soya, barley,maize).

• You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .

• Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.

• Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.

• Peanut butter : High protein content and a great source of good fats.

• Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .

• Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.

• Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.

• Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.

• Greek yogurt with fruits. It contain 10g of protein.

• Leafy greens

• Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

• Almonds:- contain 21g of protein.

• Sweet potato 1.6g protein and other nutrients are present for better muscle growth and fat loose .

• Protein bar 25 g protein.

• Whey protein 25-30 g protein

• Avocado 2g protein and other nutrients like vitamin D, calories, sodium, potassium etc.

• Chicken breast 31 g protein.

• Fish 22 g protein.

• Brown rice: 2.6 g protein

3: Fats

Fats are vitally important for bodybuilders, as they aid with growth and development and mineral absorption and act as a source of energy.

 Healthy fats are monounsaturated fats, such as the kind found in nuts,nut beans, nut milks, olive oil and avocado, as well as polyunsaturated fat found in oily fish and seeds.

monounsaturated fats

Fats to Avoid

Saturated fat, found in animal meats, butter and full-fat dairy, can raise your risk of developing heart disease.

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Does eating rice everyday Makes you fat?

 Does eating rice everyday Makes you fat?

Most of people have myth about rice that eating rice everyday will cause you to increase belly fat all by itself, so let me make it clear all my friends .

 Rice-Diet

Eating rice everyday won't make you fat "Its not the rice but the amount we intake make you fat".

have you ever seen a fat "Chinese", No right, then you need to explore more about rice and clear your myths.


Point 1: 

As we know Cooked white rice is digested very quickly and releases energy to blood in bursts of glucose. Sudden release of glucose or spike of glucose puts pancreas under stress.

Pancreas is not able to guess the amount of insulin required due to sudden rush of glucose.It ends up over producing insulin.  Insulin is a fat deposit hormone.

If the quickly released glucose is not absorbed at the same speed by muscles as glycogen, it will be deposited as fat around waist.

To avoid quick release of glucose, choose brown rice over white rice.Slow down the release of glucose further by eating tons of fibre - methi, green fibrous non-starchy vegetables
such as bitter gourd, cucumber, radish, capsicum, green chillies, coriander leaves, spinach, cabbage, broccoli,  cauliflower, beans, peas, ridge gourd, bottle gourd, snake gourd, etc..

Bitter gourd has only 4gm of carbohydrate and 3gm of fiber for 100gm of its weight.


Point 2:

Carb by itself doesn't make you fat if your calorie intake is below your maintenance calorie. Fat is a form of energy storage and it only happens if your body doesn't need this extra energy.

When you eat rice, they will be broken down into glucose first. Then this glucose will be absorbed by your ceilings for immediate energy. Any excess energy will be stored in your liver and muscle for glycogen as energy source.

 After the glycogen is full (2000 calories on average), your body will store the extra into body fat. So eating rice by itself without eating excess calories will not make you gain belly fat or fat.


 Point 3:

Another thing you need to consume rice as per our body type , ectomorph (fast metabolism), mesomorph, or endomorph (slow metabolism). So if you falls under mesomorph, or endomorph don't consume too much rice as your body metabolism is slow.

You will never see fat or belly in a person who consumes lot of rice and exercise a lot, as we know lifestyle is one of the most important part that contributes to your health.

Key to lose belly fat is maintaining an active lifestyle and a healthy diet, consistency is paramount and building block of a great physique.

Nutrition Facts about rice.

Rice is composed of carbs, with small amounts of protein and virtually no fat.

 Rice-Nutrients

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Benefits of CHIA Seeds

Benefits of CHIA Seeds

These small seeds also called "superfoods" can absorb up to nine times their weight in water when used to create the popular “chia gel.” These seeds can be used whole or ground, in any way. 

They can be added to yogurt, smoothies, soups, juices like those of oranges, sprinkled on salads or foods or added to baked goods like muffins, cookies etc. 

It can even be added to water, stirred a couple of times to break the clumps of seeds that form together. In about 5 minutes it forms a gel. This gel can be drunk as it is.

Benefits of CHIA Seeds

Benefits of having CHIA seeds in your Diet Plan

1. Aids in digestion: 

These seeds are commonly used to provide relief from stomach upset. Due to its carminative effects, it is effective for treating digestive disorders such as stomach cramps, flatulence, constipation, irregular bowel movements and indigestion.

2. Regulates Blood Sugar: 

The body’s regulation of insulin and blood sugar levels is a finely tuned process – one that’s often disturbed by high stress levels, low amounts of exercise and a modern diet that’s high in refined sugars and processed foods. 

Serious fluctuations in these hormone levels can lead to diabetes, a condition in which the body’s insulin production mechanism no longer functions properly to filter glucose from the bloodstream. Given that diabetes can lead to serious complications over time, managing blood sugar levels is crucial whether or not you’ve developed this condition. 

Fortunately, the combination of soluble and insoluble fiber helps to slow the conversion of ingested starches to sugars, resulting in steadier, healthier levels of blood sugar over time.

3. Aids in Weight Loss: 

The soluble fiber in the seeds forms a gel in the stomach and along with the insoluble fiber this adds roughage and bulk. Since the gel slows down digestion and movement of food, it causes the feeling of fullness to last longer thus controlling hunger and overeating. Also, as the carbohydrates are slowly absorbed, the normal spike and fall in sugar levels are avoided. 

Steady blood sugar levels keep hunger at bay for a longer period of time. A slow release of nutrients help in maintaining energy levels for a longer period. All these factors together control overeating and lead to weight loss.

4. Stress reliever:

Consumption of basil seeds has an uplifting effect on your mood and thus is beneficial for relieving mental fatigue, nervous tension, melancholy, depression and migraine. Due to its calming effect, it is commonly used for aromatherapy purposes, giving you clarity and mental strength.

How to Use:

Put 2 tsp. of seeds in 1/2 cup – 1 cup of warm water or liquid of your choice. If you want more concentrated of a flavor, drain excess water out after swelling the seeds with plain water. 

The warm water (not boiling) helps to fully swell the seeds, releasing antioxidants and digestive enzymes.

 Allow the mixture to stand for at least 2 minutes with the warm water/liquid to give the seeds time to absorb water and take on a gelatinous-tapioca like texture. 

The gelatinous texture of the swollen seeds makes a filling drink, which could help to curb your appetite if you consume it before meals. Making your own seed drink with an alternative sweetener reduces the calories from sugar. 

These seeds also have potential for creating a textured dessert, as an alternative to tapioca pudding — a treat on a calorie-restricted diet.

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Motivation Mantra #17

Sweat is Fat Crying

Sweat is Fat Crying

Other Articles:
Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy, 

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Summer Best time for Weight Loss

Summer Best time for Weight Loss

If you want to get into shape and want to cut down those extra pounds of fat, now is the best time to start. Summer is setting in and being slim and healthy in this season does not mean you have to go on a strict diet, say experts.

• In fact, summer and winter are season that heavily affect your metabolism. During the summer months your metabolism is naturally boosted; whereas during the winter it slows. This makes the summer months more suitable in producing results than winter.

• Drastic weight loss is easily possible in summers as compared to winters because one can exercise more in the season, does not overeat because of the slow body system and at the same time can consume more fluids that fill up the body. All these lead to a major weight loss,"

Weight Loss in summers

Below i am going to list out few points that will shed down some extra pounds during summer and helps in achieving good physique

1: Exercise

Anytime should be a good time to lose excess weight as it is the questions of one's health. However, people are more motivated in summers as there are many low cost fitness gym packages will be floating near around and summers is also a vacation time and people will get more free time.

Exercising generates heat in the body that will add up with the summers heat and will quick up the body metabolism and thus helps in weight loss.
But don't over exercise as that may cause dehydration.


2: Diet

One should start the day with a glass of lukewarm water and honey. For a tea drinker, it should be a cup of tea with Marie biscuits and two or three walnuts or almonds. This should be followed by a breakfast - one can have muesli, oats, cornflakes with egg white and then for afternoon normal meal and  finally night meal at the closing of the day

Add more juices to your diet plan like 

•  Buttermilk or chaas mixed with a little bit of ginger and mint.
•  Aam ka panna i.e. raw green mango with mint and sugar mix with glucose and electoral.
•  Lemon juice mint salt and sugar mix with glucose and electoral. Limes are high in bioflavonoids and other antioxidant which help protect against.
• Watermelon juice  as watermelon is a tasty and a  very inexpensive fruits, One good way to eat it is in watermelon soup. Soup has a low energy density, since it contains a lot of water. That means you get fewer calories for the same weight of food. You'll fuller faster and eat fewer calories later, which means your body will burn through stored fat.

Here are some additional dieting tips:

 It's about how much you eat, not what you eat. Exercise firm portion control.

 Avoid empty calories like soda and bread.

 Don't forget to drink lots of water.

 Even if it's just going for a one-hour walk around the neighborhood, make exercise a priority.

 Eats lots of fruit and vegetables.

 Eat smaller, more frequent meals.

 Stop when you're satisfied, not when you're full. You don't need to clean your plate.

 Eat whole grain breads.


 Treat yourself occasionally.

Read Diet plan here

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