Any machine that works continuously is bound to heat up a lot, get over worked, under perform after a while until it finally wears out. And the human body is the most complex machine that was ever made. Your body does a lot all through the day, just to get you around and get your work done. If not rested well, the first symptoms that pop up are tiredness and fatigue, eventually leading to illness. Imagine the kind of ‘stress’ your exercise puts your entire body under. Hence, rest and recovery after your workouts are paramount not just to function normally but also to give time to the workout to show results. Today, let us understand what is ‘REST AND RECOVERY PERIOD’, and how & why we must do it.
We’re mostly unhealthy, lacking one thing or another from our body. Why? Well, it is a known fact that the food that we eat today is compromised. Either it lacks nutrients or it is mostly grown in an inorganic way. Let’s not blame just what we eat. How we eat, is also the culprit here. Given our current lifestyle, our concentration on food, it’s preparation and eating is becoming lesser by the day. Hence today, we lack nutrients from our bodies more than ever. Fast food, easy-to-cook, ready-made, home-delivered… all these options have made our eating easier but they have also snatched away all our essentials. This has led to numerous health problems and complications. Today, let’s understand how to tackle this problem by increasing our Vitamin intake. We will also see how these essential vitamins help us stay healthy and problem free.
Let’s talk about the one thing almost everyone is obsessed with – HAIR! With a full industry thriving on treatments, procedures and external applications to treat hair fall, it is high time we realized that it is what we put in the hair that matters more than what we put on the hair. Today, let’s understand and tackle one of the most common problems, hair fall, and understand how our everyday life, diet and the lack of it affect our overall hair health.
“One size doesn’t fit all” Let me extend this adage and say – “There is no one secret formula to lose belly fat that will work for all!” There is a lot to be taken into account and the best solution to any problem is a Customized one – one that is tailor made exclusively for you. And this adage holds an even stronger ground when it comes to fitness. Just like one prescription from one doctor cannot cure everybody’s illness, even if the illness is same. Today, let’s explore this very common issue of “belly fat”, and how just one prescription cannot and will not work for all. We will also look into the best steps you can take and the mistakes to avoid, to reduce your belly problem.
We’re all breathing, no doubt. But have you ever stopped and wondered if you’re doing it right? Only because your body does it involuntarily, doesn’t mean you are doing it right.
Even in Indian culture, the importance of breathing has always been highlighted in terms of Pranayam –
“The way you breathe is the way you think”
Today, let’s understand the dynamics of breathing right (Deep Breathing), to make sure that we are taking in all the required oxygen and positivity and the same is supplied to our mind, body and soul.
Polycystic Ovary Syndrome or commonly known as PCOS, is a very common health concern but thankfully, we have enough awareness around this issue. Although the problem may seem overwhelming, it really can be handled very easily with a few changes in your lifestyle and eating habits, and of course, a positive approach where you accept your body and nurture it with love. While we have already discussed the syndrome in detail in our article – PCOS, today let’s explore the foods that we can and cannot eat to help cope with this situation better.
Be it a gym injury, an awkward sleeping position, less or sudden movement of a joint or muscle, a major fall or a chronic muscle/joint condition – all these can cause soreness, stiffness and injuries, leading to mild to severe pain. Recovery in such cases might need a little more help than just pills, creams and rest. Today let’s explore the ‘temperature treatment’ method to combat such pains and injuries safely.
Without a plan, anything that you do can go haywire and has a good chance of failing. And having a plan is critical when it comes to workouts, because you are already investing so much time, money and effort. Today let’s understand why and how exactly you should be planning your workouts.
There’s one universal chant on almost everyone’s lips these days – I NEED TO LOSE WEIGHT!!
Are you one of the religious chanters? Do you know what exactly you’re getting yourself into? Because weight loss is much more than just a drop in that number. If done right, it can accentuate your wellbeing but if done wrongly, it can harm in multiple ways. Today, let’s look into what actually healthy weight loss is.
What is weight loss?
In simple terms, weight is a reduction of number on your weighing scale. But a closer look will tell you if that drop is because of fat loss, muscle mass loss or body fluid loss. That’s right – weight loss can happen as a result of any of these loses.
*Weight loss = Muscle loss + Fat loss + Water loss
You need to balance this to experience healthy weight loss that doesn’t bounce back.
- Muscle loss causes weakness in the body and it also slows down your metabolism drastically which means your body fat increases and so does your weight.
- Fluid loss can mean you’re severely dehydrated and such type of weight comes back almost immediately. So this too cannot be considered as true weight loss.
- Fat loss is the main area where the real weight loss happens and that is what you must majorly focus on. A healthy lean body has lower levels of fat percentage, 10% to 15% for men and 15% to 20% for women. Your fat percentage is the true measurement of how fit and in which shape you are.
This doesn’t mean you should not lose overall weight. In some cases, where people are overweight, an overall reduction is required. It is best to consult your doctor and a professional trainer to help you decide the path of your weight loss journey.
So let’s focus on the star of weight loss – FAT LOSS.
What happens in Fat Loss?
Fat loss means reducing your body-fat percentage – the amount of fat you carry. It means burning the fats (stored as triglycerides) and turning them into energy to be used by the body. Fat loss happens when you burn and use more fat than the intake amount. And to pace up or increase the fat loss, your body needs to start using fatty acids as its primary source of energy.
What happens to the fat when you lose weight?
Your body converts fat to usable energy for your muscles and other tissues through a series of complex metabolic processes. This causes your fat cells to shrink.
These metabolic activities also generate heat, which helps maintain your body temperature, and waste products. These waste products — water and carbon dioxide — are excreted in your urine and sweat or exhaled from your lungs.
How does Fat Loss Happen?
Presently, the primary source of energy for your body is glycogen (found majorly in carbs, sugar). Because glycogen is easier for your body to use as energy, it’s used before fat. So if your glycogen stores are full, your body doesn’t burn fat. To start burning fat, you need to diminish your glycogen stores so your body has no other choice than to use stored fat for energy.
Glycogen depletion happens when we run out of glycogen stores because of lack of food (rich in carbs and sugar) or intense exercise. Glycogen in the muscles can only be used by that muscle. Glycogen stored in the liver can be used throughout the body. So it’s important to monitor closely what you eat. When following a low-carb diet, your body needs time to adjust to a new fuel source.
*Low-carb and ketogenic diets, as well as strenuous exercise, deplete glycogen stores, causing the body to burn fat for energy, hence making you lose fat faster. And since you’re losing fat faster, you’ll also need to refill the stock with good fat.
Some good fat choices include:
- Coconut oil
- Olive oil
- Grass-fed butter
- Nuts and seeds (in moderation)
To maintain a low body fat and/or lower body fat:
- Exercise at least 5 hours per week
- Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
- Sleep 7-9 hours per night
- Don’t engage in extreme diets
- Stay consistent with your habits
- Incorporate non-exercise physical activity
- Ignore food advertising
Remember, people with same height and weight can look different and that could because of fat percentage! So understand your body thoroughly before embarking on this journey and make sure you lose the right kind of weight. If you have any more questions, drop a comment below and I will be happy to help you out.
It’s never too early or too late to start working out. The agility, stamina, endurance, focus, will power and most importantly – the positive “can-do” attitude that comes as a result of workouts can benefit people of all ages. Even kids! But there’s a lot to consider before you let your kid into the field because the mind and body at a young age are highly impressionable. When done the right way, exercising / working out can form a strong foundation for the kids’ physical and mental future. Today let’s understand when is the right age for kids to start exercising and what precautions are to be practice.