The Do’s and Dont’s of Losing Weight That Make Dieting So Much Easier

If losing weight were easy, nobody would be overweight. Every person’s body is different, and this holds true when it comes to embarking on a weight-loss journey as well. 

There is no one-fits-all routine when it comes to eating and working out to lose weight, but there are some general rules that everyone needs to know before starting their personal regimen. 

With so much information out there and plenty of misconceptions, we’ve rounded up some do’s and dont’s you should consider before starting any form of dieting to reach your goals.

Do-&-Don'ts-weight-loss

• Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. Details about SuperFoods will be posted in later articles.

SuperFoods-for-Weight-Loss

• Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first

Drink-Enough-water

• Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch

salads before or after meal

• Ensure all your meals have a protein source. If any meal is lacking in it, thrown in an egg or dal preparation.Whey protein shake helps in meeting your protein recommendations. Read Rich Protein Sources , Whey Protein

Protein- Diet

• 1 day of the week can be designated as a cheat day. It will help you get back on your diet chart for weight loss! On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.

Cheat-Day

• Never at any point during the diet, starve yourself.

Never-Starve-yourself

• Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested.

Short_term-Thinking

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The 5 Most Common Training Mistakes for Runners

The 5 Most Common Training Mistakes for Runners

Original Article Source : Runtastic

Running in and of itself is pretty simple. However, if you have specific goals in mind for improving your performance and you want to beat your personal best at a particular race, then things start getting more complex. We have put together some useful information for you on how to avoid making the five most common training mistakes for runners.

Running Mistakes

1. Running only at a “feel good-pace”

Many runners train regularly and enthusiastically for a long time, but don’t understand why they aren’t getting faster. The reason for this is often the monotony of their training program. If you are running just for the sake of exercise, then training in your comfort zone is totally fine. But if you want to boost your performance and increase your speed, then you need to add some variety to your training routine. 

The most important factor for improving your performance is creating a training stimulus. Your body needs to be pushed out of its comfort zone (homeostasis) to kick-start the recovery/adaptation process that will make you faster. 


If you always run at the same pace, you will improve initially, but soon your body will get used to that effort level. The training stimulus will no longer be sufficient to trigger the adaptation process. 

That is why it is necessary to vary your training volume and intensity. You can spice up your training with different running workouts like intervals, tempo runs, hills or fartleks and thus force your body to constantly meet new challenges.

Running Mistakes

2. A lot helps a lot


This mantra is basically correct, but it also comes with certain risks. Professional runners do twelve or more workouts per week. It takes several years of intense training to build up the strength and stamina necessary to work out at such high volumes. 


Many runners increase the number of training sessions from one day to the next from one or two times a week to five or six times because they have recently decided to train for a marathon. 

But since the passive structures of the body (bones, ligaments, tendons, cartilage, etc.) require time to get used to the new loads, this often leads to overuse injuries. 
These include runner’s knee, shin splints and achillodynia (inflammation of the Achilles tendon). 

Therefore, it is important to give yourself enough time to prepare properly for the race. You should increase your training volume and intensity gradually and in accordance with your fitness level to avoid overtraining and overuse injuries.

Running Mistakes

3. False ambition in the last weeks before the race


Have you been working hard for weeks to get ready for a particular race only to stand at the starting line and realize that you don’t feel ready? Not exactly great conditions for running a new personal best. This mistake is due to false ambition in the last one or two weeks before the race.

ambition

 Many runners think they have to give it their all right up until the big race. But what they should be doing is the exact opposite: Tapering involves reducing your normal running volume by 30-50 % depending on your training age, your performance level and the distance of the race. 

At the same time, you should include one or two hard workouts to give your muscles one last intense stimulus to optimally prepare your body for the demands of the upcoming race. 

You should also avoid strength training and unfamiliar exercises in the last days before the race. Fatigued or sore muscles can quickly endanger your target race time.


4. Intense workouts without warming up


Unfortunately, the positive effects of warming up are often underestimated. In fact, a proper warm-up can help you set a new personal best, and should be a regular part of your training. 

Intense Workout

A good warm-up can lower the risk of injury especially for fast and explosive muscle contractions, as well as movements that require a high degree of flexibility. A number of scientific studies have shown that warmed-up body tissue is capable of tolerating more stress. Plus, warming up also reduces the risk of injury by improving your concentration and speeding up your reaction time.



5. Avoiding cross-training of any kind

Many running injuries are a result of muscular imbalances and underdeveloped back and abdominal muscles. That is why you should regularly incorporate runner-specific strengthening and stabilization exercises into your training routine. 

Cross Fit Exercise

A strong core not only helps you run more efficiently, but it also eliminates compensatory movements, stabilizes your spine and prevents injuries and overuse symptoms.


If you avoid these training mistakes, nothing can really go wrong come race day  :-) We wish you the best of luck on your next race!

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5 Things you should do before you go running!

5 Things you should do before you go running!

Any exercise is good exercise, but nothing can beat running when it comes to losing weight. Going for a run may sound very simple, but a lot is to be taken care of, before you actually go for a run.

It’s good to run fast, but imagine of you ran smart.

Milind Soman running (Pic Courtesy: India Today)

From eating a healthy snack to drinking ample amount of water, there are several pre-running rituals that you should follow.

1: Drink Water

This is one of the most important and known things that you should do before you go for a run. But only few of us do us in an appropriate manner.

Hydrating self is important but one shouldn’t overdo it. It is very difficult to actually calculate how much amount of water you need to drink, as it depends from person to person.

Drink-water

There are many things that need to be taken care of: like the weather and the distance you are planning to cover.

Do NOT over hydrate yourself, as it will cause stomach ache within minutes of running.


2: Stretching

Perhaps a light cardio or normal stretching exercise would do. You do not want to feel the stress in your muscles when you run.

stretching-exercises

This will result in further pain in your joints. Wear proper shoes, and always remember that running shoes are always light shoes. Running barefoot is more advisable if you are comfortable and have been practicing it!


3: Eat Well

Eating well before you go for a run is very important. Do not load yourselves with carbohydrates in one big meal, but instead, consume carbs the entire day.

Eat-Well

You also need proteins for rebuilding the muscles and all aspects of normal body function. Try to stay away from spicy food, and add a healthy dose of vegetables.


4: Set a Goal

Running-Goal

From a different place to the time of running, always run for a purpose. Setting a goal for yourself will help to achieve that goal more effectively. Because to get something, knowing what you want is very important.



5: Play Nice Songs

This one is optional! Sometimes some pump up song encourages us to go out and do some exercise. So play your favorite song, and get ready for some good running. Music will elevate your mood and your energy level.

Running-Songs

But what most people do not know that listening to a good song actually maintains your heart rate.


Article Original Source : veritenews

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Few Important tips, when you plan to cut down extra pounds of fat from your body.

Few Important tips, when you plan to cut down extra pounds of fat from your body.

 1:  Set a target of reducing weight on your priority list. Until you do not do  this, you have no chance of reducing weight.

Do what you like and like what you do. I have never liked to go on walk by waking early, so whenever i have started this i have failed miserably. For example:- suppose you like dancing then go for dancing, take aerobics classes for that.

Fitness-Tips

 2: You have to change your eating habits, its the root cause of weight gain. Take 2000 calories (varies with your age) a day and you are safe and wont gain weight. Avoid high calories items. For example:

 a: Samosas has 200–250 calories
 b: Kaju barfi 200 calories
 c: 1 Chaptai 100
 d: Fruits 40–100 calories per 100 gm

 3: Now that you have limited consumption of foods. You can proceed with physical attributes which are

Choose any physical activities you like  badminton, tennis, walk, run, squash, dance gym etc.

Only 1 hrs a day is enough. You will sweat 200–500 calories which is enough. 500 calories shortage will reduce 1 pound of weight in 1 weeks, simple maths.

Be motivated all the time

 4: Few more advice that may expedite the growth of loosening fat.

  a: Every morning whenever you wake up, even before you go to pee, just drink at least half a litre of water. DRINK 3–4 litres of water in a day or till your pee comes white (till your pee is transparent). 
Your BODY STORES WATER WEIGHT OF 3–4 kgs. So if you are not water deficient your body will be assured and loose those waters. ITS TRUE

  b: Drink green tea in spite of tea in the morning time.

  c: Consume more of protein foods/ fibre fruits and less of oily foods. pulses, curd and salads should be included in lunch.

  d: Eat breakfast like a king, lunch like a prince and dinner like a beggar. You all have heard this. Reason to eat less at dinner is that your body repairs tissues while you r sleeping. Thus if you don't have enough meal than your body will take energy from your fats only

Believe in yourself , you can and you will.

fitness-motivation

Hope this articles will help and motivate in reducing weight , Please put your queries under comments section.

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How to Maintain Weight: Not a Frequently Asked Question

How to Maintain Weight: Not a Frequently Asked Question

How to maintain weight is a very important question that sadly, is NOT asked by many. The normal trend in the fitness industry is to either ask ‘how to lose weight’ or ‘how to gain weight’. These general questions are then accompanied by a few other related questions. But very few ask about how to maintain weight.

Once you lose weight or gain weight, your happiness knows no bounds. But what about maintaining your weight? This is the simplest, yet, most difficult part.

  

THE REAL CHALLENGE LIES IN WEIGHT MAINTENANCE, NOT IN WEIGHT LOSS

Without wasting any more time, let us take a peek at the 7 aspects you need to keep in mind on how to maintain weight loss, and not allow the lost weight to creep in.

• How to Maintain Weight #1: Continue Exercising

The most vital aspect of maintaining your weight is exercising, getting yourself involved in physical activities and staying active. Losing weight and being happy about it does not mean you will get back to your sedentary lifestyle and forget all about exercising. EXERCISING IS MOST EFFECTIVE FOR WEIGHT MAINTENANCE.

• How to Maintain Weight #2: Careful Eating

Careful eating is the second-most vital aspect of maintaining weight. Whatever dieting you did for weight loss or fat loss, it has taught you food and eating management. Now, how to maintain weight would involve that knowledge and how you would keep following those guidelines told to you at the time of weight loss. No overeating, no filling yourself with food, no empty stomach for long.

• How to Maintain Weight #3: Use Small Plates while Eating

Don’t start eating from big plates; it makes you eat more for sure. Keep the “small plate” eating habit and you can maintain your weight easily.

• How to Maintain Weight #4: No Skipping Meals

Please don’t skip meals, especially breakfast. Don’t go back to your old practice of skipping breakfast, now that you have lost the desired weight. Make sure to eat 3 hearty meals – breakfast, lunch, dinner—in controlled portions, in moderation.

• How to Maintain Weight #5: Water is your Friend

Do not forget to drink minimum 8 glasses of water on regular basis – be winter, be summer. This is a must. Water helps in getting rid of harmful toxins from the body and this is absolutely necessary.

• How to Maintain Weight #6: Healthy Sleeping Pattern

To maintain weight, you need to fix a healthy sleeping pattern. Also, make sure your sleep timings do not fluctuate. For example, 10 pm to 4 am/5 am—try maintaining this time. Time fluctuations, over time, would cause unnecessary health issues.

Wrap Up

How to maintain weight is not an out-of-the-world task! MOTIVATION is the key. Keep yourself motivated all the time; don’t depend on others to motivate you. Then it will lead to your depression.

Article Original  Source:  OBESITY CENTRAL

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Fitness Mantra 24

THE PAIN YOU FEEL TODAY, WILL BE THE STRENGTH YOU FEEL "TOMORROW"

fitness-motivation

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Myths About Protein

Myths About Protein

In this article we will discuss about few myths that people are having regarding protein intake, hope this article will answers all their queries and helps in understanding the importance of protein intake for out body.

Myths-About-Protein

MYTH 1: Every protein is the same

No, there are so many types of protein at the molecular level (whey, casein, isolate, etc.) For instance: Quick-release proteins like Whey hit the muscles at a faster rate and are therefore quintessential for post/ intra-workout. Sustained-release proteins like Casein have a slower rate of absorption, hence recommended for intake at night.


MYTH 2: Protein is bad for the kidneys

Unless you are on a dialysis or devouring a full tub of protein powder each day, your kidneys will be fine. But, you need to drink a lot of water, when you are digesting a lot of protein. You must drink a good amount of water anyway.


MYTH 3: Whey makes you stink

Smelling bad from high protein, low-carb, low-fat diet does happen. But not due to whey. Your sweat may smell due to urea that your body excretes when you train hard. The best way to escape is to have a balanced meal- include fats and carbs in your diet.


MYTH 4: Weight-loss guarantee with protein

If you are not an active protein user, your body can break-down excess protein into molecular substrates that'll end up going through glycolysis just like carbs. And if you're not using it, it will end up at the same place. So you will get gains, but in your gut.


MYTH 5: Protein makes your bones weak

There are some rumors that protein makes your blood acidic which causes the calcium to leach from the bones, turning them brittle and more prone to injury. Turns out, it is completely untrue. A protein-rich diet has no effect on bone formation or resorption. In fact, it increases calcium absorption in the digestive tract, so as to promote calcium deposition in the bone tissue.

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