Sunday, 6 September 2015

Best Boxing Workout

Boxing is approximately 80% anaerobic and 20% aerobic, which is why It included interval training along with cardio and weight training. This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter.
Before getting into the actual workout, let me go over the activities and exercises you will utilize in your workouts.

Boxing workouts can consist of:
  • Jumping rope - This popular form of cardio will reduce your body fat while providing a fun and intense workout. There are many other benefits of jumping rope that are vital for a boxer including improved coordination, quickness, endurance, agility, and footwork.

  • Shadow boxing - This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.

  • Squats - The Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.

  • Plank - The plank helps develop strength in the core, shoulders, arms, and glutes, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position.

  • Kicks - Set up a couple of kick pads at this station. 10x front kicks (each side) and 10x knees (each side). Repeat 2 more times for a total or 3 times.

  • Running – High Intensity Interval Training(HIIT) should be used when running since it will increase both aerobic and anaerobic endurance capacities, and it will burn calories faster than any other form of cardio.

Sunday, 30 August 2015

Top 5 Fitness Trends

At some point or the other we all get tired of our monotonous workout regime which also reflects on our body and mood (if you know what we mean). Whether it is HIIT or Boot Camp or good old fashioned gym, you have to experiment with new workouts to shock your body and to make things interesting. Let’s look at some fitness trends that have changed the fitness world for good!

   1. Animal Flow:

Designed by Mike Fitch in partnership with Equinox, Animal Flow taps into your primal instincts to get you moving your body in ways you’ve never imagined before. You’ll go through a series of functional body weight movements that fuse gymnastics, acrobatics, Parkour, capoeira, and break-dancing, all while staying low to the ground and engaging many muscles at once. This creature-inspired class is a serious, drench-you-with-sweat workout.

   2. Ropes Gone Wild:

Waving a rope up and down sounds simple—until you try doing so with the Art of Strength’s signature weighted ropes. Ropes Gone Wild relies on the “art of undulation,” or creating a wave-like pattern in the rope with your body. You’ll work every muscle, especially your core, while reaping cardiovascular benefits, improving coordination, and increasing metabolic endurance. Plus, this highly effective workout is low impact, so it’s safe for anyone from newbies and injured athletes to decided gym-goers.

   3. Wave Shape:!0/2qijkhn0ctpwx8acoz5fxkpvtmr4nbh$bthck4b1d9rz32iwrilxjd4owecdilh/Lip-Rippers-1-576x385.jpeg

Personal trainer and The People’s Bootcamp founder Adam Rosante first designed this workout for friends who are professional surfers and paddleboarders. After seeing how effective it was, he decided to put it online for people to enjoy for free. WaveShape is 45-minute, equipment-free workout that draws on the multidimensional movement patterns of surfing and other board sports to build explosive strength, endurance, balance, and flexibility. 

   4. City Row:

The rowing craze is quickly catching on around the nation, with some even calling it the “new spinning.”  There’s good reason people are starting to gravitate toward this full-body workout that hits about 85 percent of your muscles when done correctly. “Rowing is high intensity yet low impact, so it’s safe and smart for your body,” says Helaine Knapp, founder and CEO of New York City’s CityRow, where intervals on an WaterRower are broken up with strength exercises on a mat. 

   5. Body Blade:

This futuristic-looking tool promises to deliver an out-of-this-world workout. Using vibration training, the Bodyblade targets specific muscle groups by varying the positions of the body or direction of the flexing blade. The blade rapidly changes directions at a rhythm of 4.5 cycles per second, which means your body has to move 270 times per minute to resist the forces of it moving back and forth. It promises to deliver benefits such as enhanced coordination, flexibility, posture, efficiency of muscle function, and muscle definition.

Happy Workout!


Monday, 10 August 2015

7 Primal Movement Patterns

We often see people in the gym who are completely lost as to why they are working out at all and unsure of what exercises they should be doing while they are there. At the most basic of levels, each one of our goals should be focused first and foremost on ‘function’. What we SHOULD do in the gym is make sure our bodies are 100% functional and perform all the movements necessary for a more active lifestyle.

We’re laying out the 7 basic, primal movement patterns you should use at least once per week and that form the foundation of the workouts & exercise programs we develop. 

The Seven Primal Movements:

1. Bend to extend
Bending with a hips back movement, back straight, feet flat and forward. It can be performed bodyweight or in dozens of other variations including the deadlift. Bend to extend movements work your glutes, hamstrings, and lower back.

2. Squat
This is a hips down motion. Keep your bodyweight in its neutral gravity line with your back flat, developing range of motion that will take you to “rock bottom.” You will not use much forward lean here as your hips are more directly under you. This is all about strength and flexibility and works every muscle in your legs and core.

3. Lunge
This is a long, linear stride, lowering your back knee to just above the ground, with a completely upright torso. Lunges will make your quads and hip flexors sore from the long range of motion and will require more core strength to stand up out of than the squat and deadlift.

4. Rotate
This is your ability to twist in your core, from your pelvis to your ribcage. Every step you take has rotation in the thoracic spine, as a matter of injury prevention, train it in your practice. Not only will it keep your core strong and mobile, unifying your body, but it will also tone up those midsection muscles!

5. Push
This is your upper body muscles pushing things in various directions. In the real world, you would have to do this with different objects, in different ways, quite frequently. Depending upon the lift this trains your chest, shoulders, and triceps differently.

6. Pull
This is your upper body muscles pulling weight toward you. This is often seen in a row or pulling your body weight up in a pull-up. Pulling trains your upper back, biceps, and grip. There is a version of pulling out there for everyone. This movement can also help correct the forward shoulders that have become so common among people today from spending so much time at computers and smart phones.

7. Gait
Walk, jog, run or sprint. I truly believe that we should all be able to enjoy the freedom to run. Training strength and mobility in the first six primal movements will allow you to enjoy exercises such as running with less of a likelihood of injury. I always tell people to get fit so they can run not run to get fit. Long distance running is more likely to stimulate unwanted stressors and overestimate your sympathetic nervous system.


Wednesday, 5 August 2015

Foods to Boost Your Immune System

The Excuse of the Millennium: “I’m sick” (we mean literally)

Here are a bunch of foods that you HAVE to include in your diet to avoid the common ailments and if you can’t include them in your daily diet then supplements will do the job.

Vitamin C
You probably know about vitamin C’s connection to the immune system, but did you know you can get it from much more than just citrus fruits? Leafy green vegetables such as spinach and kale, bell peppers, brussels sprouts, strawberries and papaya are also excellent sources. In fact, vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it.

Vitamin E
Vitamin E can be a powerful antioxidant that helps your body fight off infection. Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E. So are spinach and broccoli if you prefer to increase your intake through meals rather than snacks.

Vitamin B6
Vitamin B6 is a part of nearly 200 biochemical reactions in your body and is critical in how your immune system functions. Foods high in vitamin B6 include bananas, lean chicken breast, cold-water fish such as tuna, baked potatoes and chickpeas.

Vitamin A
Foods that are high in colorful compounds called carotenoids — carrots, sweet potatoes, pumpkin, cantaloupe and squash — are all great options for Vitamin A. The body turns these carotenoids into vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection.

Vitamin D
You can increase your Vit D intake through foods such as fatty fish (salmon, mackerel, tuna and sardines) and fortified foods such as milk, orange juice and cereals. If you have a vitamin D deficiency, talk to your doctor about supplements.

Folic acid
Folic acid is often added to foods because of its health benefits. To get more folic acid, add more beans and peas to your plate, as well as leafy green vegetables. You can also get folic acid in fortified foods such as enriched breads, pastas, rice and other 100 percent whole-grain products.

Iron helps your body carry oxygen to cells and comes in different forms. Your body can more easily absorb “heme iron,” which is abundant in lean poultry such as chicken and turkey, plus seafood. You can get other forms of iron in beans, broccoli and kale.


Zinc is found in oysters, crab, lean meats and poultry, baked beans (without added sugar), yogurt and chickpeas. Zinc appears to help slow down the immune response and control inflammation in your body.


Wednesday, 22 July 2015

Much Ado About Zumba

      If you feel the need to shake a leg at the drop of a hat, there is nothing wrong with you. When you are running on the treadmill and you are listening to your favourite dance track, all you want to do is find a dance floor - you are very normal.

      Alberto Perez, the inventor of Zumba, must have acted on this impulse to dance while exercising! Well, if you really must know, he forgot his aerobics tape (remember those?) and grabbed the first dance music tape he could from his car. He improvised and the rest is history.

      Zumba, a dance cum exercise routine has taken over the world of fitness with a whirlwind. Imagine putting on really comfortable shoes to a dance floor and performing the same routine as others while you break into a sweat and lose a little weight. It’s like a party in the house, all day everyday! Dream come true!

      A typical one hour long Zumba class consists of an upbeat dance performance that revolves around a few repetitive steps per song. It’s like learning to be a better dance as well as exercise more effectively. It’s a two for one deal! You can have the dreariest of days and feel elated after a Zumba session. That’s the power of Zumba.

Why do Zumba?

   One is known to lose between 600 to 1000 calories in a Zumba class.

   With dancing you move your body to the rhythm of the music while you do specific moves, your body will undergo a good amount of toning, with time of course.

   You don’t have to be a great dance - that’s why you join Zumba. If you claim to have two left feet (aren’t we tired of that one?) you aren’t the only one there. Make mistakes and laugh it off with others like you. Plus, you get to improve your coordination - so no more embarrassing out of sync dancing at the next wedding!

   Exercising is known to make people (the endorphin release, remember). Add some funky dance moves. Good riddance, stress.

For the simple reason - when has dance music not made you feel better?

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Monday, 1 June 2015

Rise and Shine!

“It is easier to wake up early and work out than it is to look in the mirror each day and not like what you see.” Jayne Cox 

Given our daily schedules and busy personal lives, we hate waking up in the morning on weekdays. Especially Mondays…

So today we shall give you some tips on how to become a ‘morning person’, well at least five days out of seven and make the most of ‘today’.

If you have issues with your sleep cycle, fix with eating early. Eat your last meal about 12 to 16 hours before you want to get up.When you begin eating again i.e., the next morning your body will reset the clock and consider it ‘morning’. So, eggs or pancakes?

  • DRINK.MORE.WATER. By drinking more water during the day time can reduce the effort your body has to make at night by keeping it well-hydrated. 

  • The Boogeyman keeping you awake? Drink some apple juice before bed as the chemical compounds in the fruit will keep the nightmares away and give you a sound sleep.

  • Set your favourite dance number as your alarm ringtone and keep the phone on a table or the dresser in your room. a. You will wake up amused and b.) You will have to walk or dance, if you will, to the phone to switch it off. 

  • Eat light and avoid spicy foods at night to keep heartburn at bay. You won’t wake up feeling like you have ‘just eaten’.

  • After a long day, just hop into the shower and take a warm bath even if it is for two minutes. It will instantly relax you and make you feel drowsy.

  • If you are trying to get up early, do it with a 15 minute mark. Say you have been waking up at 9 a.m everyday and you need to get up an hour early. Set your alarm to 8.45 on Day 1, 8.30 on Day 2, 8.15 on Day 3 and finally 8.00 on Day 4. The key is to start slowly. This way you won’t feel drowsy on your way to work or during that 9 a.m. meeting! 

  • Do a quick workout before you jump into the shower. There are plenty of things you can do in an hour (or less) now that you are waking up early. Join the gym! 

  • Speaking of gym, if you are starting at the gym make sure you prep your gym gear/bag the night before. As silly as it sounds to do it at night, it seems that much more tedious in the morning. Since you will be all ready to go, you will want to make a move as soon as you hear that alarm. 

  • Create your own routine. In the morning, do something that makes you feel confident or comforted. It could be anything - watering the plants, doing weights, putting on makeup or just reading the morning paper. This should be your ‘me time’ before you go cray-cray during the day! 

There are only 24 hours in a day, you will say. But if Bill Gates can find time to read books, then so can you! Just wake up a little earlier than usual and see what a difference it makes.

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Sunday, 31 May 2015

Five Drinks You Should Have This Summer

Nothing can replace water, true. But just drinking water all day can get boring! It is bad enough that you have to put up with the scorching heat of May-June months, why let heat get in the way of treating yourself a little everyday. And by treat, we mean cool, lip-smackin’ summer goodness! So beat the toasty summer heat with these yummy and chilled non-alcoholic drinks.

Pick a day and get all the ingredients you need for your glass of heaven so you don’t have to run around when you get the craving. Just make sure that you have ice. A LOT OF ICE.

(ice ice baby….)

Pineapple-Mint water

In a jar or thick glass, muddle some mint leaves and pineapple pieces. Don’t slush the pineapple, muddle it just until it has released its juice. Add a whole lot of ice cubes and some water. Mix and refrigerate for a couple of hours or even overnight.

Rooh Afza lemonade

This is as easy as it gets. You can make a whole pitcher of this and still run out in a few minutes. In a pitcher, put a few tablespoons of Rooh Afza and squeeze a few tablespoons of lemon juice. Add some water to dilute the concentrate and then add more depending on how many people you are serving. Add lots of ice cubes and ‘dive in’. The ratio of the concentrate and lemon juice depends on your taste - you can keep adding either ingredient even after you have mixed them in water.

Pomegranate and orange juice 

Just mix pomegranate and orange juice (fresh or ready made), add ice cubes and water. Have a go. This is a sure shot thirst quencher!

You can substitute water for soda or sparkling water.

Mango Smoothie

Take full advantage of the seasonal fruit! Pulp some mango in the blender with no other ingredient. Then add milk, ice cubes and little bit of sugar as per taste. You can replace milk with vanilla ice cream. Blend to perfection and sip away your summer blues.
You can do the same with bananas or strawberry.

Healthy Green Smoothie

Blend together half a cucumber, a cup of green grapes, half a cup of spinach, two small chopped up kiwis , water and ice cubes. A sweet and refreshing drink for any time of the day!
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Monday, 25 May 2015

What’s On Your List?

He’s making a list…he’s checking it twice…
Gonna find out who’s naughty and nice… 

Did it ever occur to you that this might be referring to Santa checking his grocery list twice? After all the big man could use some health-conscious food items in his diet!

So what is on YOUR grocery list this week? This is assuming that you do make a list each time. If you don’t, then we have got some major ground work to cover, my friend.

It all begins with a list - a list of things that you should ideally pick up when you are grocery shopping or else you wind up with a refrigerator filled with unhealthy food items and a sorely pinched pocket. The best way to prevent that is to make a ‘clean shopping list’ and stick to it. This list will discourage you from faltering and “losing” your way in the aisles at the supermarket.

Before you leave home make sure you have your grocery list, your wallet and your breakfast/lunch/dinner. Well, first two are self-explanatory however you should never leave the house on an empty stomach. Especially if you are going to buy food to stock up. On an empty stomach you will inevitably pick up foods that you are craving at the time. Or you might be too tired to look for healthy food items and pick up the first thing you see just to get home quickly. So stay away from ‘naughty’ food items and make way for the ‘nice’ ones.

Here are some recommendations for a ‘nice’ or healthy grocery lists:

Wednesday, 20 May 2015

Fight The Pain!

All the women (and girls) out there, this one is for you. 

We all have it…we all go through with it…we all try to deal with it…but we still complain about it. The ‘it’ in question is none other than PERIOD CRAMPS.

We agree that PMS (pre-menstrual syndrome) or period cramps is not as grand as the introduction it just got above but we can certainly help you deal with it. Safe to say that exercising during ‘that time of the month’ is a good for your physical and mental well-being. 

Don’t let the pain cripple you any more! Say goodbye to cramps, bloating, moodiness and back pains with these simple yoga poses.

1. The Bow Pose or Dhanurasana 


Helps relieve back ache by stretching your back,lower abdomen and thighs. Not only does it help to improve posture, it stimulates the organs around the stomach and consequently relieves the cramps. 

2. The Camel pose or Ustrasana

Very similar to the bow pose only done vertically. This stretches the same part of the body as dhanurasana in addition to chest, throat, ankles and neck.

3. The noose or Pasasana

A good twist for your upper body that stretches the back and groin area. Very beneficial for relieving abdomen cramps and lower back pain.

4. The Forward bend or Janu sirsasana

This one leg stretch makes you more flexible if done everyday. This is a good stretch for back pain, stiffness in shoulders and hamstring spasms. 

5. The Backward bend or Matsyasana
This pose stretches out all the muscles in the neck, upper and lower back as well as the abdomen. It is helpful in relieving bloating and that ‘gassy’ feeling we all have but never admit. 

6. Bound Angle or Baddha Konasana 

This pose helps to relieve horrible painful cramps especially if you do synchronized breathing exercise. This pose is known to even help in childbirth as it stimulates ovaries, bladder and abdomen. 

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Tuesday, 19 May 2015

And… that’s a wrap!

Wraps have been around for a very long time. They may vary in names and appearance but they taste absolutely amazing. Besides, they are easy to make and can be eaten on the go.

But if you are still running out of ideas to make your own ‘deli wrap’ or a roll, don’t fret. We have some easy-peasy ideas for you - both vegetarian and non vegetarian using basic ingredients from your kitchen and even left over food!

Although you can find ready-made deli wraps in the market, you can make a more economical and healthier version at home using wheat flour. On to the recipes. 

Vegetarian Deli wraps

Feta cheese wrap
Take a tortilla wrap or a deli wrap and lay it flat. Spread a generous layer or butter and then a layer of salad leaves - rocket/lettuce/iceberg lettuce etc along with sliced tomatoes. In the centre place crumbled feta cheese and sprinkle some salt and pepper. Roll the wrap and eat!
Non-vegetarian version - add leftover chicken by shredding it and throw it in with the salad leaves.

Avocado and tomato wrap
De-seed a ripe avocado and separate the peel. Chop it up or slice it -however you like. Slice the tomatoes and keep aside. On a flat wrap, spread a layer of cream cheese or just some plain cheese slices. In the centre place the avocado and tomato slices and roll into a wrap. You can heat this either on a pan or in the oven just until the cheese has melted.

Leftover caramelized onion and mushroom wrap
This is as easy as it gets. If you have some leftover caramelized onion and mushroom, use it as a lunch wrap the next day. On a flat wrap, spread a layer of cream cheese or just some plain cheese slices. Place the caramelized onion and mushroom in the centre and roll up the wrap. Heat this either on a pan or in the oven just until the cheese has melted.

Baked beans and onion
Spread a layer of mustard on the wrap and place a layer of chopped onion and coriander. Carefully place spoonfuls of baked beans (the tinned version) in the centre. Add more onion or coriander on top if you like and roll the flat bread. 

Non vegetarian deli wraps

Cold cut wrap
On a flat bread, spread a layer of chilli sauce/sriracha/sweet and sour sauce. Place a layer of cheese spread or slices. Spread some salad leaves and lay sliced onion in the middle. Place salami slices (plain or spiced) in the middle and roll it up. Heat until cheese has melted.

Kathi wrap
This requires a little more preparation - just make a flat omelette using one egg and season with salt and pepper. Keep this aside. On a flat bread, place the omelette, some cheese slices, thinly sliced capsicum and onion. Add any sauce or ketchup and roll it up. Heat until cheese has melted and bite into the gooey egg-cheesy goodness.

Monday, 18 May 2015

Work. Stretch. Flex. REPEAT

It is a well known fact that without computers, no job is complete today. It is also a well known fact that your computer makes you stiff and inflexible. But what you may not know all that well is that you can do a mini workout right there at your desk! This applies to just about everyone who has to sit at a desk for more than two hours.

Follow the infographics for some simple stretches and keep muscle spasms and sore necks at bay. In addition to the exercises, there are a few other things to keep in mind:
  • Sleep well using a pillow at an appropriate height. 
  • Wear comfortable shoes to work - carry a change if you need to. 
  • Take the stairs instead of the lifts if you can. 
  • Sit straight in your chair - never slouch no matter how tired you are. Carry a small pillow for your back if you need to. 
  • Make sure you carry a small water bottle around and make it a point to finish the water ever couple of hours. Once you are finished drinking, walk to the water dispenser and fill up the bottle. This way you will be motivated to leave your seat. 

  • Park at a considerable distance from your building which means you will get another excuse to work those muscles before you sit behind the wheel again. 
  • Get up every 30 to 40 minutes from your desk to give your muscles a break. If you absolutely cannot leave your desk, then follow these at-desk workout even when you are on a very important con-call! 
Remember this - nobody will worry about your fitness other than you. A few giggles from your colleagues, while doing these workouts, is way better than painful soreness in the neck that lasts for days together.

Thursday, 14 May 2015

Guilt-free Skinny Meals

Now we all want to eat delicious yet healthy food but by skinny we don’t mean dressing your food in size two dress. We mean that but the calorie count in your food can be 300 or less.

We bring you some good options for snacks as well as meals that help you keep your weight in check and keep your stomach full. And don’t worry, dear readers, this post is not about some lazy snacking ideas like a fruit or cup of yoghurt.We have for you some proper, filling meal ideas that you can whip up easily and not feel guilty about eating it! And all this under 300 or less! Can we all just pinch ourselves already? 
For the vegetarians :

  • Hummus and vegetable sandwich:

Click for recipe

  • Quinoa/Cous-Cous salad:

Add whatever vegetable you like to this dish and customise!

Click here for recipe

  • Swap pizza dough for some cauliflower dough:

Grate or blitz raw (but thoroughly washes) cauliflower and mix one egg, grated cheese, salt and pepper. Spread it flat and top with your favourite toppings.You will definitely make another one.

  • Cheesy salad:

Throw in some rocket leaves, spinach, lettuce, shredded carrots, chopped cucumbers and add a dash of extra virgin olive oil in a bowl. Finally top it off with either crumbled feta cheese or goat’s cheese. Best side dish ever!

If you want to crank it up a notch try the Asian fried rice, Red pepper lentil bake or Chickpea and sweet potato curry for that good old Indian taste. Click here for recipes.

For the non-vegetarians:

  • Citrus chicken salad:

Summer is here which does not mean that you can’t enjoy your meats! Throw this citrusy chicken salad together especially for a hot summer day.

Click here for recipe

  • Easy peasy Chicken salad: 

No peas here but plenty of easily available ingredients. Greek Yoghurt can be well substituted with hung curd or plain old thick curd. Click here for recipe

  • Fancy some chicken chilli?:

What, chilli with chicken? Swap beef with chicken for a healthier and lighter version.

Click here for recipe
  • Sausage Zucchini boats:
Turn that weird looking vegetable with a peculiar (read confusing to pronounce) name into something delectable with this recipe. Click here

  • Chicken Fried rice:

A classic favourite! Can this get any healthier? Click here for recipe

Wednesday, 13 May 2015


We think it’s high time that we all take a moment to thank our desk jobs that have made our bodies lazy and our muscles rigid. NOT! 

Little exercise and more work is resulting in inflexibility in a lot of us. We may be going to the gym and trying our best to workout but what is the use if our hip muscles are too tight to begin with? Especially those who are working desk jobs - which covers basically everyone today

We stretch our arms, legs, back and even neck but more often than not we tend to ignore the hip area. Tight hips can also be an issue with regular runners and sports persons. Doing proper stretches can actually open up those hip muscles, prevent injury and back pain. 

It is essential that we stretch these hip muscles before we begin any workout or sport. The hip area needs to be as mobile as it should be flexible. An important thing to remember is to take it slow and steady. 

Follow the exercise in the images/graphics below but be sure to consult a trainer in case you experience pain or are already suffering from a weak/sensitive back. 

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Monday, 11 May 2015

Oops! I’m Dieting Again

If you have an ‘On again-Off again’ relationship with your dieting plan, then you are not doing it right. Guess Britney Spears realised it a long time ago, she just passed it off by calling it a ‘mistake’ about a random guy who got her jewellery (!) Okay then. In this day and age, where there is no dearth of information and of course, food - why don’t our diets work for us?

We have put together some legitimate reasons as to why we mess up on our diets. Which one is yours? 
Regular exercise can help you lose only if you are truly utilizing it to burn additional calories, not as motivation to eat more. Don’t overeat during the day and tell yourself that you will shed it the next day. That will not help nor will you reach that goal overnight.

Having said that, do not simply reply on workout to help you lose weight. You will inevitably feel hungry post exercise and reach for a sandwich or a bowl of salad (even though it is a ‘healthier’ option). But that will not be enough. One needs to cut back on portion size as well as servings in one meal in addition to fat burning workout.

Be consistent - chalk out a workout plan as well as a meal plan and stick to it. Moderation is the key to dieting and life, in general. Don’t give up on your plan after a week or so. To see results, you need to give your body time. More importantly you need to muster up a ‘will’ to say NO to more food and YES to more exercise.

Your diet is full of fibre but no protein. Protein is an essential part of your nutrition intake. Your body requires protein to build muscles and maintain them.

Where there is alcohol, there is fat. Don’t kid yourself by skipping food and sticking to just drinks in order to avoid overeating. Alcohol slows down the fat burning process.

Don't give up completely on sugar and carbohydrates. These are great sources of energy and if you opt for low-carb or low-sugar foods, your craving for sweets will go up and make you give up eventually. Include the good fat in your diet and eliminate trans fats.

Water water everywhere except in your system. Drink up as much as you can in a day - especially before a meal. This helps you in portion control and if you drink cold water, it can even speed up your metabolism rate. Steer clear of aerated drinks and fruit juices.

Under no condition should you exercise on an empty stomach. Not only will this keep you from pushing yourself, you will also overeat post workout. Exercise on empty stomach means you overwork your muscles not the fat.

Last but not least, be patient and get enough sleep.

content source:

Sunday, 10 May 2015

Take It From The Trainer

If there is one person who will make you sweat, work and maybe even cry at the gym is none other than your mom trainer. When it comes to exercising, your trainer knows best. We bring you some tips form trainers all around the world. 

  • Sleep well before you hit the gym for a strenuous workout and wake up at a reasonable time, everyday. Exercise is meant to revitalise your body not stress you out and leave you drained. Make this a habit. 
  • Eat a good breakfast one hour prior to workout is essential. (Read our post on Pre workout foods
  • Get in tune with your body - what it can and cannot do or which workouts suit you the most. Spend sometime on this little mental exercise and you will see that you will enjoy the physical exercise more. 
  • Start with a small fitness goal, say spending not more than 20-30 minutes at the gym each day. As you get better and fitter, increase it to 45 minutes and so on. Increase the level of workouts alongside the time spent at the gym. Push yourself little by little to stay motivated. Log your food intake, time spent, variation in workout etc to keep track of your fitness.
  • Find a way to squeeze in a workout in everything you do. Whether it is walking to the mall for shopping, walking your baby in the park, doing the laundry, walking to work, taking the steps instead of the elevator, carrying your grocery bags etc. You will continue to burn calories through the day and not do it all at once.
  • Treat your time at the gym as the most important thing in your schedule. And ensure you work everything else around your workout, like an important doctor’s appointment. If this seems impossible with your routine/meetings, write down a minimum number of workouts you want to achieve in a week and most importantly, stick to it. Otherwise you will do everything to miss the gym!
  • More than how to look, working out should make you feel fit from the inside. There will be days when you will simply want to stay in bed because your legs won’t move. But once you hit the treadmill, you will see how good you feel. Exercise should make you feel more energised and invigorated. So don’t waste time checking yourself out in the mirror or weighing yourself every other day.
  • Reward yourself each time you achieve a weekly goal - we are talking about small materialistic rewards not a fancy meal. Something that is enough to reinforce your motivation and keep you going. 
  • Eat right and you will see that you will need to spend less time breaking a sweat at the gym. Do let loose once in a while but think about all the calories you will have to burn at the gym the minute you start going overboard with that plate of fries or an extra burger. 
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