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Monday, 30 July 2018

The Workout And Diet Plan For Losing 34kgs In 4 Months :

Before and after a diet, girl is happy by achievementThe overweight causes a number of health problems like     Hypothyroidism.A number of people are suffering from this problem and follow various way to loss weight non formally like subscription of 2-3 gyms,diet plans and never get any luck in cutting it off,thereby wasted money.Nothing can divert you from your weight loss journey if you have a clear goal.On reaching a weight loss plateau,it is quite possible ti lose focus.
               Here are the ways that you can loss weight at about 34 kgs in 4 months.
1. Join A Gym :- If you determined to lose weight then join a gym and get started to gain information on nutrition how the metabolism works and to customize your workout plan.Start your journey with your own fitness coach,and soon the result started showing up.
1 [i] :- The Workout :- Start workout in the morning generally and for six days in a week like training each muscle twice a week.The workout regime involves strength training followed by 15-20 minutes of High Interval Intensity Training [HIIT].To build muscles and burn fat fast,focus your workout on compound movements.The fundamental lifts such as presses,pulls,squats and deadlifts are the best exercises to build muscle and burn fat as these compound exercises involve multiple joints and muscle groups.
                                                     2. Diet Plan :
Breakfast :- 5-6 eggs in any form,boiled,omelette or oats idli,a cup of black coffee,boiled sprouts/beans and a handful of dry-fruits.
Lunch ;- A large bowl of dal,a bowl of green veggies and 2 chapatis.
Dinner ;- Paneer bhurji,a bowl of salad and veggies.
                                                     3. Fitness secrets ;
Commitment is the most important thing for your transformation.It can turn your life around.It is very important to increase your knowledge on nutrition and how your body responds to it,because it plays a major role in your transformation journey.Always stick to a workout program for at least 6 weeks.It will take time but your body will start showing changes.
                                                     4. Stay Motivated :
Fitness is the only thing that keeps you motivated.When your body starts showing results,that's the      only thing which will keep you moving.Always keep reading a lot of articles and blogs on fitness and keep exploring new things to keep yourself motivated.
Lastly,but not least Remember,if you do sign up for this journey,always hold on to these two words :Patience and Commitment.There will be times when you will feel like giving up but as said,all good things take time to show up.Trust yourself and be committed to your plan.When you will reach towards the end of your journey,it will be a whole new feeling.Remove processed foods,simple carbohydrates,deep fried,carbonated drinks and sugars from life,even office parties and birthdays,used to avoid snack and cakes.


Saturday, 28 July 2018

Total Body Pilates Exercises :

Three Women Doing Yoga
Pilates is a unique exercise thereby aims towards building core strength,toning and flexibility of body in the right way.It was invented by Joseph Pilates which is popular regime in the west.It is the new favorite workout in B-town,contrary to popular belief which is not derived from yoga and is not only for women.Here are some sample workout for beginners on how they should start their journey as follows :-
                                                                  The Main Workout :
The Hundred :-Lie on the floor with a firm back,lift your legs up while keeping them straight at an 80 degree angle and need to pump arms up and down not more than 20 degrees,keep core stretched in.
Hundred with split leg :- It is also same as above,except one leg is at 90 and other at 20 degrees.
Teaser :- It is a part of classic Pilates thereby needs to be done to build strength and flexibility.To do this you need to lie on the floor,bend knees and stretch arms forward,lift torso up and move forward.When come back down move arms in circular motion and repeat this circuit of going up coming down with arms circles eight times
Teaser 2 :- This is also same as teaser 1 where need to lift one leg up at 60 degrees also need to stretch arms forward and pull up and come down while being in the same position,repeat the same to the other side.
Rolling like a ball :- Lie on the floor bend legs and bring them closer to chest,let arms hug legs tightly then roll up and down like a ball.It will massage your back.
Single Leg Stretches :-Lift legs at 40 degree angle remaining on the floor,stretch arms forward.lift body a little above the floor and bend right leg.Straighten leg and bend the other leg.Repeat this circuit till complete 8 reps each.
Mermaid preparation :- Lie on side with the help of arm,lift body up.Other arm should swing up and down while body lifts up and goes back down,do not touch the floor.Repeat it on the other side same way.
Mermaid Full :- Sit on side then straighten legs and bend them while arm goes up and down.Let the other arm support body from the side.Repeat the circuit on the other side as well.
Leg Series [up and down] :- Remain lying on the side,support head with hand while bending elbow,lift the leg facing upward and bring it down.not to lift leg more than 40 degrees.Repeat the same circuit with the other leg.[Short].
Leg Series [up and down long] ;- Lift legs up and down,but this time legs need to go up 90 degrees and then brought down,bend it and then lift it again respectively.
Leg Series [side passe] :-Position will be the same.However ,you need not to bend legs,keep them straight while lifting them and bringing them down.
Small beats :- Lie down on abdomen,keeping arms bent and under head.Lift legs at 30 degree above ground level,flap them like a penguin in and out.
Animal Jumps :- Come on fours,then move back while stretching arms and lift body in the push up position,come back by bending knees.Repeat this eight times.
Swimming :- Here need to flap legs up and down as the small beat exercise.
Prone Leg up and Push up :- Take push up position,then come up on toes,lift one leg up and move back and forth on toes.After that go down for a push up and come back up.Repeat this circuit of moving on toes.Do the other leg at same circuit.
Little Piece Of Heaven :- Sit on with knees bent,toes should touch each each other while calf is parallel to hips.Then stretch torso forward with a straight back and go down.Arms should remain stretched and exhale deeply while in this position.

Tuesday, 24 July 2018

Super Foods To Prevent Runners Itch :

People Doing Marathon                                                                                   If you have already motivated to get up early in the morning with high spirits,you are on a good run  and shed a couple of minutes off your pace.At the time of running there comes a urge to scratch legs,that is Itch.It is a severe intensity which is quite uncomfortable,annoying and embarrassing at the same time as well.The Itching would only increase with time,making scratch legs endlessly.According to Macrobiotic Nutritionist and Health Practitioner 'A fat-free diet leads to this condition as the fat soluble nutrients are unavailable to the body.To prevent of runners Itch,it is essential to include healthy fats in diet.One should also try foods which are Anti-Inflammatory as they heal excessive internal Dryness.'If you have this type of experience and wish to prevent from this problem,then here is a list of super foods which can help you.The list is as following :-
1. COCONUT OIL :- To prevent runner's Itch coconut oil can do wonders for skin and the best way to use coconut oil is by applying it on legs gently.Thus this kitchen ingredient help to prevent Itching.
2. GHEE :- This is an excellent source of essential containing fatty acids which can induce hydration in the skin cells.Pure Ghee is also a best source of healthy fats which can keep the problem of Dry skin at bay.
3. OILY FISH :- Oily Fish in which contain Omega-3s such as Salmon,Herring and Mackerel,could help to prevent of runner's Itch,as it can heal internal dryness by building up layer of lipids that retain moisture beneath the skin.
4. FLAXSEEDS :- Inflammation is one of the main causes of this problem.Adding Flaxseeds in daily diet can play an important role,as it is loaded with Omega-3 fatty acids which produce anti-inflammatory effect in the body.
5. CHIA SEEDS :- These are a powerhouse of various health benefits which have the right balance of fatty acids and loaded with flavonols that help to promote anti-inflammatory responses.

Sunday, 22 July 2018

The Highest Calorie Burning Exercises :

stock photo, running, speed, sports, run, woman, fast, athlete, athletics, motivation, sprint                                                                                        It is well known to all that workout important  in order to burn calories or to weight loss.The debate between cardio and weight lifting,which is better for burn calories experts admit that any one can burn more calories with cardio.Moreover experts also argue that the amount of prolonged calorie burning effect that weight training brings along does not happen in case of cardio exercises alone.
                        Here are some highest calorie burning cardio exercises that burn almost calories as follows :-
1. SPRINTS :- Sprinting is an most effective calorie burner.Be it sprinting on a slant or on the stairs.When done in high intensity,it can burn up to 890 calories in an hour.The harder you push yourself the better will be the results.
2. SKIPPING :- The skipping rope  it is a little trick that we learned growing up is quite handy when it comes to burning maximum calories and takes some space to do.Adding weights to the skipping rope will amp up the effect accordingly.Skip as many times without breaking the momentum.120 jumps in minute is ideal and it will burn up to 900 calories in an hour.
3. RUNNING :-Running can burn up to 780 calories in an hour.If you manage to run at a steady pace stay rest assured that your body will be burning calories whole the day.
4. Circuit Workout Using Kettlebell :-It can help you burn calories through the day.Its best to switch between upper and lower body movements.Take a break of 15 seconds after three cycles.You can burn 750 calories in an hour.
5. KICKBOXING :-You can burn up to 800 calories in an hour by kickboxing.So here is the deal if you want your kickboxing sessions to be intensive calorie burners keep your break period to a maximum of 30 seconds.So it will be 90 second of kicking and jabbing followed by 30 seconds of rest.

Wednesday, 18 July 2018

Amazing Health Benefits Of Guava :

agriculture, blur, brightstock photo, pink, food, fruit, summer, thailand, fresh, closeup, background, tropic, guava                                                                                               Guava which is popularly known as Amrood in Hindi also known as Sand Plum.Guava is round or oval in shape with light green or light yellow skin and the colour of its flesh varies from white or pink to dark red and has edible seeds.It has unique flavor and fragrance,and has been hailed as one of the super fruits due to the numerous health benefits.
                 Guava is a Powerhouse of nutrients.It is rich in vitamin C,lycopene and antioxidants which are beneficial for Skin.It is also rich in manganese which helps the body to absorb other nutrients from the food that we eat.It contain folate,a mineral which helps promote fertility.The potassium in guavas helps normalize blood pressure levels as well.Since it contains almost 80% of water it helps keep skin hydrated.
The amazing health benefits of Guava are as follows :
1. Prevent Cancer :- Lycopene,quercetin,vitamin C and other polyphenols act as potent antioxidants which neutralize free radicals generated in the body,Preventing the growth of cancer cells.It has shown to be widely successful in reducing prostate cancer risk and also inhibit the growth of breast cancer cells since it is rich in lycopene.
2. Guava is Immunity Booster :-Guava is one of the richest sources of vitamin C.It contains 4 times the vitamin C content present in Oranges.Vitamin C helps improve immunity and infections and pathogens.Besides ,it keeps eyes healthy.
3. Guava keeps Heart Healthy :- It improves the sodium and potassium balance of the body,thereby it regulates blood pressure in patients with hypertension.It also helps lower the levels of triglycerides and bad cholesterol,which contribute to the development of heart disease.Guava improves levels of the good cholesterol.
4. Guava prevent Diabetes :- Hence guava is rich in fiber content and low glycaemic index,it prevent the development of diabetes and the low glycemic index inhibits a sudden spike in sugar levels,the fiber content ensures the sugar levels are well regulated.
5. Guava Improves Eyesight :- Guava is well known as a booster for vision health due to the presence of vitamin A.It not only prevent degradation of Eyesight,but even improve eyesight.Guava can help in slow down the appearance of cataracts and macular degeneration.It is a very good source of the nutrient.
6. Helps Constipation :- Guava is one of the richest sources of dietary fiber in comparison to other fruits and just One guava fulfills about 12% of daily recommended intake of fiber,which makes it extremely beneficial for digestive health.Guava seeds if ingested whole or chewed,serve as excellent laxatives too,helping the formation of healthy bowel movements.
7. Guava Beats Toothache :- Guava leaves have a potent anti-inflammatory action and a powerful antibacterial ability which fights infection and kills germs.So consuming its leaves works as a fantastic home remedy toothache.The juice of guava leaves has also been known as to cure toothaches,swollen gums and oral ulcers.
8. Guava in Pregnancy :- Guavas contain vitamin B-9,or Folic Acid which is recommended for pregnant women since it can help in developing the baby's nervous system and protect the newborn from neurological disorders.
9. Brain Health :- Guavas contain vitamin B3 and B6,also known as niacin and pyridoxine respectively,which help in improving blood circulation to the Brain,stimulating Cognitive function and relaxing the nerves.
10. Guava is Stress Booster :- Magnesium which present in guavas helps to relax the muscles and nerves of the body.That is why after a hard workout or a long day at office,a guava is certainly relax muscles,combat stress and give the system a good energy boost.
11. During Cough and Cold :- Guava has highest quantities of vitamin C and Iron among fruits and both are proven to be preventive against cold and viral infections.The juice of raw and immature guavas or a decoction of guava leaves is very helpful in relieving Cough and Cold since it helps get rid of mucus and disinfects the respiratory system,throat and lungs.
12. Guava for Weight Loss ;- Without compromising intake of proteins,vitamins and Fiber,guava helps to lose weight by regulating metabolism.Guava makes for a very filling snack and satisfies the appetite very easily.Guava especially raw guava also has far less Sugar as compared to apples,oranges,grapes and other fruits.
13. Guava Improves Texture :- Guavas rank high in astringent properties,its leaves and unripe guavas even higher.Guava helps tone up and tighten the facial muscles,so that apply a decoction of the leaves and fruit on skin and voila.
14. Anti-Ageing :- Guavas are rich in vitamin A,C and antioxidants like carotene and lycopene which help protect the skin from wrinkles.A guava in a day keeps fine lines away.
15. Guava Improves Complexion :- Guava helps regain the skins Radiance and Freshness.Get the benefits by preparing a DIY scrub at home.All have to do is mash some guava flesh with an egg yolk and apply it on face.Rinse off after 20 minutes with warm water.When used once or twice a week,this scrub will remove dead cells from skin and lighten complexion.Guava are also a great source of vitamin K,which helps get rid of skin discoloration,dark circles,redness and acne irritation.

Thursday, 12 July 2018

Some important Tips for staying cool and healthy in this Summer season :

Woman Doing Yuga on SeashoreEverybody have dealt with summer heat and have hated it most of the time.A number of problems arise like sweat,dehydration,skin eruptions this summer.So to fight against these diseases it is important to consume more Alkaline foods in order to fight the heat in the body.Use water-rich foods that will not only re-hydrate body but also have antioxidants that keep healthy.
                   Here are some ways to keep cool and healthy this summer and make sure follow them to beat the heat......................
1. Avoid foods that heat you up :- The foods like sour fruits,beetroots,citrus fruits,and carrots that tend to heat up your body.Limit the intake of garlic,chili,tomato,sour cream and salted cheese to avoid hampering your system.Add more salads as they are cooling,especially when eaten for lunch.You should try to avoid dark meats because they heat up your body.
2. Use Pitta Pacifying Foods :- Add up on water-rich fruits like watermelon,apples,pears,plums,prunes and berries.Utilize vegetables like broccoli,asparagus,cucumber and Brussels sprouts.
3. Use Coconut Oil To Your Rescue :- According to Ayurveda,in the morning as a part of daily routine,rub 5-6 ounces of Coconut oil on your body before taking a bath which gives a calming,cooling and soothing effect to the skin.You may apply Sunflower oil alternatively.
4. Take Meal At The Right Time :-Everyday eat when your digestive fire is at its strongest which is during mid-day.If you missing your lunch during summers is equal to upsetting your pitta dosha that further makes you feel irritated and cranky.
5. Avoid Strenuous Exercise :- It is evergreen good to Exercise early in the morning as it is coolest part of the day.If you engaging in vigorous exercises during other parts of the day may cause heat up the body only to harm.
6. Hot Water and Drinks Be Avoided :- Hot Drinking will bring an upset pitta dosha,so you must always choose to drink beverages at room temperature in order to balance it.
7. Avoid Ice Cold Drinks :- This drinks create toxins and only inhibit digestion.Your digestive system has a digestive fire that is responsible for converting food in to energy.Drinking chilled is almost like putting off the digestive fire causing various health problems.
8. Use Cooling Oils :- Jasmine,Sandalwood,Khus are cooling oil and bring these oils to your rescue.Not only do they have a soothing aroma,but also are known to have cooling elements.

Sunday, 1 July 2018

The ways of making our heart healthy and strong :

                      When your heart become strong and healthy it signifies that you are a fit and dynamic person of this planet.So everybody should try to keep the heart healthy and strong at any cost.Research studies suggest that if you exercise at high altitudes,it puts extra pressure on your heart.Lower amount of oxygen in the air in the mountains leads to a decrease in the volume of blood circulating.
                       According to recent study it found that the decrease in volume of blood and increase in blood pressure can both play a role in the reduction in the volume of blood the heart can pump with each beat,but more importantly neither of these factors affects our ability to perform maximal exercise.
1. BLOOD GROUP CAN INCREASE RISK OF HEART ATTACK :- Study from Society of Cardiology,found that people living with non-O blood groups [A,B,and AB] are at nine% higher risk of cardiovascular problems and heart attacks in particular,and also have a shorter life as a whole.
2. ADD FATTY FISH FOR A HEALTH AND STRONG HEART :- Researchers study shows that consuming fatty fish up to four times a week and adding camelina oil to your diet may help increase the amount of good cholesterol and prevent risk of heart disease.
3. REGULAR EXERCISES HELP HEART ATTACK PATIENTS LIVE LONGER :- A study by Swedish researchers followed 22,000 heart attack patients aged 18-74,and found that those who boosted their exercise levels after being discharged from the hospital,halved their risk of dying within the first four years.A previous study shows that regular exercise could lower chances of heart attack for people who have a family history of cardiovascular problems.