Workout Plan

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.

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Lose the Fat. Not your Mind.

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?

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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:

  • Avocado
  • Coconut oil
  • Olive oil
  • Salmon
  • Grass-fed butter
  • Ghee
  • Eggs
  • 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

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. 

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Healthy Children: Children and Food Habits

Every mother has found herself saying, “EAT YOUR VEGETABLES!” This “motherly wisdom” never goes out of fashion because one thing that almost all children resent is VEGETABLES! 

You know it’s imperative for your kid to eat their veggies for the healthy growth. So, how do you get them to eat the healthy food, without making a fuss every time?

Today, let’s get a fresher perspective on our children’s eating habits.

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Core Training

The root of any structure’s strength lies in the strength of its core – the powerhouse of the entire structure that is the basic and most important part. And this fact holds true even for the human body – the most complex of structures. 

What exactly is our core? Simply put, core is your midsection and it involves all your muscles in that area including the front, back and sides. Be it your daily activities, workout or simple leisurely time – you’d be surprised to know just how much of everything you do is impacted by your core. And this highlights the importance of having a strong core. Without a strong core, the system fails in many ways, subtle and big.

Today, let’s understand the importance of Core Strengthening for the Human Body. 

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Importance of Fiber in your Diet

A whole meal is one which has all the required components in appropriate amount for our body. And it is a well-known fact that the lack on any one nutrient/vitamin/mineral from our diet for a long period of time, causes its deficiency in the body. This leads to further health implications and complications. Each nutrient plays a vital role in our healthy functioning, be it protein, carbs, fats, sugar, or fiber.

Today, let’s talk about Fiber –  an important and much needed nutrient we were all taught about in school but have somehow forgotten as we focused more on the others.

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Importance of Steam and Sauna

Take a look around and you will find all the spas and almost all gyms these days offering steam bath / sauna option. Even in movies we have often seen people taking steams or relaxing in a nice sauna. And in your life too, you’ve always wanted a hot water bath to help you relax and destress you. A hot bath before bed time helps wash away all of the day’s tensions and sleep better. Ever wondered why is that?

It is because heat, in regulated amount, does wonders for the mind, body and skin! And how can you reap the heat benefits often? Simple.

Today, let’s debunk this HEATED UP topic and understand all that there is to know about STEAM BATHS AND SAUNAS.

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STRESS: Identifying the Demon

A painful word, and even more painful to be under- STRESS.

Why do I call it a Demon? Because it wrecks a havoc on our body, without us even realizing. It doesn’t come as a surprise just how common stress has become these days. Our lifestyle is changing; hectic work, financial troubles, health issues, home, relationships, social media, almost everything around us. The whole environment that we live in, is full of stressors.

And stress only paves way for more stress. Once it gets triggered, our mind overthinks and pushes us to take more stress, without us realizing.

This little “tension” not only gives us a headache but does a lot more harm than we even realize. Today, let’s look at the effect stress has on our mind and body to understand why it is crucial to identify this threat to our health.

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PCOS

With 1 in every 10 women being diagnosed with Polycystic Ovary Syndrome (PCOS), this term has become even more common off late and people are more open to discuss this disorder. Better treatments and more awareness are helping women deal with this syndrome and the other health related complications that arise from it. Today, let’s discuss PCOS in detail to understand it better and tackle it better.

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