Fitnesagram

5 tips that can help in Weight Loss during lockdown

2020-05-12T22:19:00.001+05:30

The entire country is undergoing lockdown due to coronavirus pandemic. Due to this, there has been a lot of change in our lifestyle.
Moreover now the gym is closed and it is a bit difficult to follow our diet while staying at home. There is no control on the hand made paranthas and delicious dishes made by mother. As a result it is quite difficult to maintain the lost weight or rather lose weight.
So, during this time of lockdown I am working out at home. Also, I have tried to keep myself as fit as before by making certain changes in my diet. So today I am going to tell you some easy ways you may try on yourself, which will help you in losing/controlling your weight during lockdown.

1. Stay Hydrated

You should drink plenty of water. I drink 3-4 liters of water daily. Drinking plenty of water helps in getting the unnecessary toxins out of the body.

Drinking water is good for digestion as it increases the body's metabolism. Also it helps your organs function smoothly and keeps your skin healthy. Water is also helpful in keeping you away from unhealthy snacking.

2. Eat Less Salt

I used to consume a very normal amount of salt, but as proper workout stopped during lockdown, I have reduced the amount of salt consumption and so should you. It will help in losing weight by eliminating the extra water-weight in the body.

Eating more salt keeps water in the body, which leads to weight gain. Apart from this, eating too much salt can also cause high blood pressure and heart related problems.

Salt intake should not be stopped completely as it might lead to diseases due to lack of iodine. It is an essential compound that helps maintain the liquid in the body.

3. Maintain a Balanced Diet

You must include foods containing vitamins, minerals, antioxidants based on their macro and micro nutrients. Good carbs, good fats and good quality protein must be included in the diet. A heavy break fast is very important. Break-Fast means breaking the fast. So breakfast needs to be a heavy one.

Avoid skipping meals as it will not only reduce the body's metabolism but also kills the appetite. Also, avoid eating fried foods during lockdown to keep cholesterol levels low. And don't forget to drink water.

4. Include Fruits and Vegetables

Make a habit of eating atleast one fruit every day. A bowl of various mixed fruits is an amazing breakfast when you are trying to lose weight. One should consume as much fruits as possible.

Fruits and green leafy vegetables are good sources of antioxidants. Also, they contain fiber, which helps in reducing weight by controlling appetite. Fruits are good sources of vitamins and minerals that help the body to function properly.

5. Get Sufficient Sleep

Sleep is important to lose weight. If you believe it wrong, then let me tell you that it has also been proved in research that having good sleep helps you to lose weight.

If it is dark in your room, it will help you sleep well. Lack of sleep also leads to weight gain and restlessness. According to research, sleeping without clothes helps in weight loss (strange, but true). One must sleep for atleast 7-8 hours every day.

Conclusion

Apart from these, you can also increase physical activity. Take a walk on the terrace, do some basic home workouts or climb the stairs. All these factors will help reduce your weight.

You can consult an expert for more information. For health related information, keep following https://fitnesagram.blogspot.com/

How to prevent Corona Virus?

2020-04-12T12:05:00.002+05:30

The number of white blood cells in our body increases by doing yoga regularly. Due to this, the resistance to disease increases in our body. When our body's immune system becomes very strong, then no virus or germ can infect us. The immune system, fighting the diseases in our body, ends it automatically. In this way we can win the battle with Corona just by yoga. Along with this, blood pressure, tension, diabetes, heart disease etc. can be avoided through five asanas. Corona virus infections are mostly a threat to those people who suffer from the above mentioned diseases. It does not take long to do these asanas. I'm sure you can fit 10 minutes in your busy schedule.

Take care of your diet

It is best to have pure and fresh food. It is okay to avoid meat if you have to. Soy can be taken as an alternative. There is nothing better than veggies in the Indian food culture. You can have foods rich in Vitamin-C like lemon, orange, amla, etc.

How does Yoga help in boosting the Immune System?

Yoga and the immune system are closely interlinked. For example, to do any work properly, it requires balance and stability. The same applies to the immune system of our body. Whenever there is imbalance and instability in the body, the immune system of our body starts getting affected.
Yoga provides positive energy to the body which helps in reducing the stress level and improving the condition of the body. Stress is the main reason for weakening the immune system of our body.
There are many Yoga asanas that help us strengthen the body and improve the immune system. If they are practiced regularly, it can help improve our immunity and thus our health.

Yoga Asanas for a strong Immune System

1. Vrikshasana (Tree Pose)

Vriksasana is also called tree posture because it shows the stability and balance of a tree. Vriksasana is considered a very simple asana of Hatha Yoga. It should be practiced at dawn with an empty stomach and fresh mind.

But if for some reason you cannot practice it in the morning, then you can do it during the office lunch break or even before dinner. In this asana you have to balance yourself and practice this asana by taking deep breaths, on each leg.

Benefits:

Strengthens the spine.

Increases contact between nerves and muscles.

Mantle enhances stability.

Increases thinking power.

Gives good stretching to the entire body.

Stamina enhances and empowers focusing.

Helps build confidence.

Helps to relieve nervous system.

2. Padangusthasana (Big Toe Pose)

Padangusthasana is considered an important posture of yoga science. It helps in stretching many muscles of the body simultaneously. These include the muscles behind your legs, the spine and neck muscles.

Padangusthasana is an asana of hatha yoga. It can be practiced every morning on an empty stomach for 30 seconds. If you cannot do this asana in the morning, then it can be practiced 2-3 hours before dinner.

Benefits:

Calms the mind.

Eliminates stress and anxiety.

Helps to improve digestive system.

Increases blood circulation in liver and kidney.

Helps the body regain lost energy.

Relaxes the central nervous system.

Helps to overcome insomnia.

3. Trikonasana/Triangle Pose

Trikonasana is also called Triangle Asana. This posture got its name because of its triangle-like shape. It is one of the best asana to boost the immune system. This asana should be practiced for 30 seconds or 5 to 10 deep breaths.

Trikonasana should be practiced in the morning on an empty stomach. But if you cannot do Trikonasana in the morning for any reason, you can practice this asana at least 2-3 hours after eating.

Benefits:

Improves blood circulation in the body.

Improves digestive system.

Reduces blood pressure.

Improves ability to concentrate.

Helps in balancing the body.

Calms the mind.

Helps in dealing with stress.

4. Utkatasana/Chair Pose

Utkatasana is also called chair pose. There is no difficulty in performing this asana. One has to sit just like a chair, but there is no chair. The body has to bend like a chair. This is the biggest challenge of this posture. Utkatasana can be practiced for 30 to 60 seconds or up to 5-10 deep breaths.

Benefits:

Improves strength, energy and balance in the body.

Stimulates the heart.

Keeps the organs healthy.

Activates the entire body simultaneously.

5. Bhujangasana/Cobra Pose

Bhujangasana is also known as Sarpanasana. Bhujangasana is part of Surya Namaskar posture. Bhujangasana is considered a basic level asana in Ashtanga yoga. It can be practiced for 15–30 seconds or 5–10 long breaths.

Benefits:

Bhujangasana stimulates the digestive system.

Increases blood circulation in the body.

Blockages of the heart and lungs are opened.

Helps to get rid of stress.

Increases flexibility in the spine.

The mood improves.

Energy increases from the core of the body.

Conclusion

These yoga asanas help to improve your immune system. This help can be both direct and indirect. With the help of a healthy immune system, not only do you stay away from diseases but also stay healthy and happy.

Yoga to reduce Belly Fat

2020-04-03T00:47:00.000+05:30

Do you have a big tummy too? Are you also suffering from short of breath while walking or climbing stairs? If this is the case, then you are most probably suffering from overweight or, say, obesity. It has been confirmed in many scientific researches that an obese person has increased risk of health problems like diabetes, heart disease, stroke, arthritis, high blood pressure and cancer.
Do not panic, our aim is not to scare you, but to alert you. Here we will talk about a few yoga asanas, whose regular practice will not only reduce obesity, but can also get rid of other health problems.

Best Yoga Asanas to Reduce Belly Fat

Just as there is a method to perform every yoga, similarly it is necessary to do all yoga asanas in a proper order. Yoga starts with the standing postures. It is followed by yoga asanas which are done by sitting and then lying down. To reduce belly fat, the yogas are as follows.

1. Trikon Asana

While doing this asana, the body comes in a triangle-like posture, that's why it is called trikon asana.

How to Do?

Stand with about two feet between your legs. Keep both hands directly in-touch with the body.
Now, spread your arms away from the body and while breathing lift the right hand up and closer to the ear.
After that, while exhaling slowly, bend from the waist to the left. During this time the right hand should be adjacent to the ear and do not bend the knees.
Now try to bring the right hand parallel to the ground. Also try to touch the left ankle with the left hand.
Stay in this posture for about 10-30 seconds and keep breathing at normal speed.
Then take a breath and return to normal. Do the same on the right side.
You can do three to four cycles like this.

Benefits

Doing this also feels a stretch in the whole body.
It communicates new energy in the body.
The lungs remain healthy and are able to function better.
By doing this, problems like back ache and sciatica can be cured.
Also, it is an excellent asana for problems like constipation and acidity.
It increases flexibility of muscles.
It can also lower stress.

Precautions

Do not do this Yoga asana if high or low blood pressure.
Those who have severe pain in the waist or have a problem of slip disc, do not do it too.
Do not do it even if you have dizzy head or pain in neck and back.
If you have acidity, do not do it.

2. Padahasta Asana

It is made up of the sum of the two words 'Pada' i.e. foot and 'Hasta' i.e. hand. While doing this yoga, the hands are kept close to the feet on the ground, due to which it is called Padahastasana.

How to Do?

Stand straight on the yoga mat by joining the legs together and keeping the hands straight.
Now raise your hands while breathing.
After this, while exhaling, bend forward and try to bring both palms close to the ground with the feet.
Also try to touch your knees with your forehead.
Hold the breath in this state. Keep in mind that the area below the waist should not be turned.
Remain in this posture for a few seconds and then take a breath and rise up and try to bend backwards while moving your hands up.
After this, bend forward while exhaling. Do this about three to four times.

Benefits

While doing this asana, there is pressure in and around the stomach, due to which the fat stored there starts to decrease.
Stretches are felt in the back, hips and thighs, as a result of which they stay strong.
Problems like headache and insomnia are relieved and mental stress is also reduced to some extent.
The digestive system starts working better, due to which problems like gas, acidity and constipation are eliminated.

Precautions

If you have back pain, do not do this asana.
If you start having back pain while doing this asana, stop immediately and contact the doctor.
Those who have any heart problem, hernia or stomach swelling, do not do it.
This asana should not be done during pregnancy.

3. Ardhachakrasana

In Sanskrit 'ardha' means half and 'chakra' means wheel. While doing this yoga, the posture of the body looks like half a wheel, hence it is called Ardhachakrasana.

How to Do?

Stand straight with the legs together and keeping the hands straight.
Now bend the elbows and place the palms on the lower back.
Then take a breath and try to lean backwards as much as possible.
Stay in this position as long as possible and keep breathing.
After this, while exhaling, come back to normal.
This asana can be done about three to four times in a cycle.

Benefits

By doing this, the fat accumulated around the stomach gradually decreases.
People who have diabetes can also do this asana. This keeps insulin levels in the body balanced.
This asana relieves neck pain and stretches the back muscles and makes them flexible.
If you are suffering from back pain and want to make the spine flexible, then do this asana.
People who work for long periods of time should do this asana, so that back pain can be relaxed.

Precautions

Do not jerk the head and neck while bending back in this posture.
Those who have problems with slip disc or sciatica, do it under the supervision of a specialist.
After doing this asana, it's better if you avoid any asanas which has a bending posture.

4. Kapalbhati

The root of every disease in human beings lies in the stomach. If the stomach is right then everything is fine and if the stomach is bad, then health is bound to get messed up. By doing this, the stomach is cured in a miraculous way.

How to Do?

First of all, sit in Sukhasana pose and close your eyes.
Now you have to exhale slowly through your nose. While exhaling, the stomach should go inside you.
Keep in mind that you just have to leave the breath and not take it. During this time keep the mouth closed. The inhaling process will be automatic.
Keep doing this for as long as possible.
In this way, you can do about five to ten rounds.

Benefits

This reduces belly fat and keeps your bodyweight in check.
Improves the digestive system, due to which stomach problems start going away.
There is relief from gas, acidity and constipation etc.
Facial glow and the effect of increasing age is reduced.

Precautions

Those who have high blood pressure or heart disease should not do kapalbhati.
Epilepsy, hernia and respiratory patients should not do this either.

5. Pawanmukta Asana

This is an important asana done by lying down. While doing this, the stomach is stressed. 'Pawan' means wind and 'mukta' means coming out. By doing this, the gas stored in the stomach comes out.

How to Do?

You lie flat on your back on the yoga mat. Your hands should be adjacent to the body.
While taking a long deep breath, bend the right leg from your knee and try to touch the chest while holding the knee with both hands.
Then exhale, raise the head and try to touch the nose with your knee.
Remain in this position for a few seconds and then exhale and bring the foot and head to the ground.
Similarly, do it with your left leg and then do it with both feet simultaneously.
You can do at least five to ten cycles.

Benefits

This asana reduces abdominal fat and makes it flat.
By doing this, the accumulated gas in the stomach is released and it also provides relief from acidity and constipation.
It makes the spine strong.
Also, the lungs work well.

Precautions

If you have pain in your waist, knees or neck, do not do it.
Though, except Vajrasana, no other posture should be done after meals, but especially this asana should not be done at all.

6. Dhanurasana

Usually asanas are done lying down on the waist, but this asana is done lying down on the stomach. While doing this, the body becomes forms a bow posture, due to which it is called Dhanurasana. The word 'Dhanur' means bow.

How to Do?

On the yoga mat lie on your stomach and while exhaling, bend the knees and try to hold the ankles with your hands.
Now try to lift the head, chest and thighs while inhaling.
You can lift the body as high as you can.
After reaching the final stage, try to put the entire weight of the body on the lower abdomen.
Then try to reduce the distance between the two legs.
While staying in this posture for some time, keep breathing and exhale slowly.
Finally return to the initial position, while exhaling slowly.
Four to five such cycles can be done at one time.

Benefits

If you want to lose weight, then definitely try this yoga asana.
Diabetes patients should also do this Yoga asana. This yoga asana balances the level of insulin in the body.
A person suffering from asthma and back pain can also do this asana. He/she will start seeing positive effects within some time.
Those who repeatedly complain about constipation, they can also do it.
Thyroid patients can also do this yoga practice.

Precautions

Those who have severe back pain should avoid Dhanurasana.
If you have hernia or have stomach ulcers, do not do this asana.
Do not do it even if you have sciatica or stones.

7. Halasana

If this yoga is done properly, the weight can be reduced to a great extent. In this yogasana the posture of the body becomes like a plow, so it is called halasana. This is a bit difficult to do, so those who cannot do it should do ardha-halasana.

How to Do?

To do this, lie down on the waist and keep your hands adjacent to the body.
Now slowly raise your feet and bring it up to 90 degree angle.
Now while exhaling, raise the lower back as well as the legs and try to touch the thumb of your feet with the ground while moving the legs back.
Make sure to keep your hands adjacent to your body and in contact with the ground.
Stay in this posture for as long as possible and then slowly return to normal and rest.
You can do this three to four times.

Benefits

This is the best yoga to get rid of obesity.
Also, this Yoga asana brings a glow to the face and those who have hair loss problem get relief from it.
This asana is also good for patients with constipation and hemorrhoids.
Those who have thyroid and diabetes can also do it.

Precautions

Those who have any problem in the cervical or spinal cord, do not do it.
Do not do halasana in case of high blood pressure or dizziness.
Avoid doing this yoga during pregnancy.
Patients suffering from heart disease should also avoid it.

NOTE: If possible, do all these Yoga asanas mentioned here under the supervision of a yoga trainer.

Whether you are physically unwell or mentally, yoga is the cure for every problem. Somebody has rightly said that yoga should be done by all and that every disease can be treated by yoga. Also keep in mind that yoga has its effects only when you do it with full confidence. Therefore, do yoga regularly under the supervision of a good instructor(if possible). Be healthy yourself and inspire others to do yoga as well. Also, in the comment box below, tell us how yoga changed your life.

Top 5 Yoga Asanas

2020-03-31T21:01:00.001+05:30

What is Yoga?

To know what yoga is, we have to start from its core. The word yoga originates from the Sanskrit word ‘yuj’, which means 'to connect'. There are basically two meanings of yoga, first- joining and second- samadhi. Unless and until we can connect with ourselves, it is difficult to attain the level of samadhi. It is not just exercise, but science based physical activity. In this, the brain, body and soul meet each other. At the same time there is a harmony between human and nature. It is a way of living life properly. Basically, Yoga is a practice which includes asanas, meditation, kriyas, etc.
Asana is that state of the body in which you can keep your body and mind calm and stable. According to the tradition of Yoga Shastras, there are eighty-four million postures and all these are based on the names of animals. Currently thirty-two asanas are famous.
Asanas are divided into two groups: -

Dynamic Asana- Asanas which are practiced with the body in motion.
Steady Asana- Asanas which are practiced with little or no motion.

Top 10 Yoga Asanas

1. Vajrasana

Most yoga asanas are done on an empty stomach, but Vajrasana is different than other asanas. You can do this even after eating food. Rather, doing Vajrasana after eating food is considered very good for the digestive system.

How to Do?

First sit on your knees. During this, join the fingers of both the feet together and keep the ankles apart.
Now rest your buttocks on the ankles.
Now place the palms on the knees. During this, keep your back and head straight.
Keep both knees together. Now close your eyes and keep breathing normally.
Try to sit in this state for 5-10 minutes.

Precautions

If you have a problem with your knees or have recently had knee surgery, avoid doing this asana.
Pregnant women should do this asana by keeping a slight gap in their knees, so that there is no pressure on the stomach.
If you have any problem in the spine, then avoid doing this asana. Especially, if there is any problem in the joint of your spine, do not perform Vajrasana.
Those who are suffering from hernia, intestinal ulcers or have any problem in their intestines, perform this asana under the supervision of an instructor.

Benefits

Regularly performing Vajrasana keeps your digestion well and eliminates constipation.
Better digestion prevents acidity and ulcer problems.
This asana strengthens the back and relieves the problem of lower back and sciatica.
It also strengthens the pelvic muscles.
It helps in reducing labor pain and also reduces menstrual cramps.

2. Gomukhasana

Gomukhasana is a Sanskrit word consisting of two words. The first word "go" means "cow" and the second word "mukh" means "mouth". This asana means the mouth of a cow. It is therefore also known as Cow Face Pose.

How to Do?

To perform this asana, sit in an open ventilated position in the Sukhasana or cross-legged posture. After this, pull your left leg towards your body and bring it to you.
After that, place your right foot on the thighs of the left leg and pull it to your body.
Now put your right hand above the shoulder and take it as much as you can behind your back by folding your arms the from the elbow.
Now bend your left hand from the elbow and take it from the side of the stomach to the back.
Now try pulling your hands so that you can hold your hands behind your back. Now stay in this posture for some time and breathe 10-12 times.

Benefits

It is particularly beneficial in testicle growth and bowel growth.
If you are troubled by the pain of hips then practice this asana.
It is considered a very useful yoga practice for piles.
With its regular practice, you can get relief from the troubles of back pain.
It plays an important role in keeping your liver and kidneys healthy.

Precautions

If you are a pregnant woman, do not do this asana in the first three months.
Do not force if there is difficulty in holding the hand behind the back.
If you are suffering from extreme back pain, then you must consult the doctor before performing this asana.

3. Halasana

Halasana is made up of two words, plow and posture. Plow is an agricultural tool used for plowing the ground. Performing this asana, the shape of the body appears like a plow, hence it is named Halasana. It is also known as 'Plow Pose'.

How to Do?

Lie down on your mat directly on your back. Keep your hands close to the body. The direction of the palms will be towards the ground.
Now breathe in and raise the legs up to 90 degrees. If there is difficulty in lifting the legs, then you can support the waist with hands.
Now, keeping the legs straight while exhaling, slowly move them from the top of your head to the back.
Then try to touch the ground with the toes. Now remove the hands from the waist and keep it straight on the ground.
Try to remain in this posture as much as possible and keep breathing at normal speed.
Now while breathing, slowly come back to the initial state.

Benefits

It helps improve digestion.
It increases spinal flexibility and gives relief in back pain.
The practice of this asana brings mental peace.
It also benefits in back pain, impotence, sinusitis, insomnia and headache.

Precautions

Avoid this asana if there is diarrhea or menstruation.
If there is a neck injury, do not do halasana.
Pregnant women should avoid doing this asana.
Those who have high BP or asthma, should practice Halasana only in the presence of a yoga expert.

4. Tadasana

Tadasana is derived from the Sanskrit word "tad" meaning mountain and asana. Tadasana is considered to be the foundation of standing yoga asanas. This is because while doing this yoga, the body remains straight and stable like a mountain.

How to Do?

Stand on the yoga mat by straightening the legs and waist. During this, keep the ankles in sync with each other.
In the next step, raise the palms by holding them together. The direction of the palms should be towards the sky.
Now, pull the body upwards while standing on your toes as you breathe in slowly.
When the body is completely stretched, try to hold the posture for a while. Also keep breathing normally.
Then release the breath slowly and come to the initial state. Repeat this entire process about 8 to 10 times.

Benefits

Tadasana can help control type 2 diabetes.
This asana can help regulate glucose in the blood and maintain insulin levels.
Tadasana can make the spine positively flexible and help maintain the balance of the body.
It stimulates the nervous system.
It aslo regulates the menstrual cycle in women.

Precautions

If you have low blood pressure then avoid doing tadasana.
If you have headache, avoid this asana.
Also, if you are insomniac then don't do this asana.

5. Sirsasana

Sirsasana is made up of two Sanskrit words, the head and the posture. This posture has been considered the most difficult. This is probably the reason why it is placed on top of all the asanas. It is also called headstand. While doing this asana, the body is in a completely opposite position i.e. an attempt is made to stand on the head.

How to Do?

To perform the headstand, first of all, spread the mat and get into the state of Vajrasana.
Then, interlocking the fingers of both hands, bend forward and place the hands on the ground.
Now bend the head and keep it in the middle of the hands and keep it close to the ground.
Then raise the legs slowly and straighten it. In this case, the head should be completely straight.
Remain in this posture for a few seconds and keep breathing at normal speed.
Then, while exhaling, lower the legs and slowly return to normal position.
Initially, do this asana for two to three times.

Benefits

The headstand helps to calm the body and mind thus relieving stress.
Doing headstand improves the flow of blood in the body, the effect of which can also be seen on the digestive system.
Practicing this asana the condition of asthma can be improved.
It helps in overcoming the infertility problems of both men and women.
It helps prevent depression.

Precautions

If you have pain in the shoulders, back, head or neck, avoid doing this asana.
People with high blood pressure, heart failure and berry aneurysm (problems associated with the nerves of the brain) and people above 50 years of age should not do this asana.
Pregnant women should avoid this asana.

Note: If you are doing yoga for the first time, do it under the supervision of the instructor. According to your age, illness and ability, it will tell you the appropriate yoga asana. There are many diseases in which some yoga postures are forbidden, so it is better that you do it under the supervision of a yoga trainer.

Side effects of gym!

2020-03-29T19:12:00.000+05:30

What are the side effects of gymming? Well! There is none as long as you are doing it right. There are lots of myths about weight training. For example, some (not so)wise people say "You will have to face a lot of bone problem in the future if you do weight training". But, as a matter of fact weight training actually increases your bone density thus increasing your bone strength. Click here to know more about the advantages of weight training.

Now there can be certain exceptional cases. For instance, there are people we know who usually tends to over-do things. And as the famous saying goes "Anything of too much is bad", so is over-training. Many people are so fond of working out that in the excitement, they do a lot of exercise and they start affecting their body. Also you need to keep in mind the importance of maintaining a balanced diet. Click here to know more.

Therefore, you need to know how much workout to do and whether you are over-training the body. So let's know about the signs that will show that you are over-training your body.

1. Increased Heart Rate

If your heart is beating faster than normal, it means that you have trained too hard and your body has not yet been recovered from the last workout. If you wake up in the morning after workouts at night, and if your heart beat remains faster than normal, then you should reduce the intensity of your workouts from that day itself. If possible, consult a doctor.

2. Weakening of the Immune System.

By doing too intense workouts, your energy is reduced drastically, which weakens your immune system and it is not able to fight many diseases and you may suffer from several health problems. But, if done in a proper manner it makes your immune system as strong as your muscles. So, to avoid this, keep your workout session at a medium level.

3. Lack of Sleep

If you are facing problems like restlessness and sleeplessness at night, it means that you are giving too much load on your body. This happens mostly when you do heavy workouts until late at night. The reason behind this is that your body releases adrenaline hormones during workouts that stays in your body for several hour. This makes it difficult to sleep at night.

Thus, it is advisable to do your workout in the morning as it will not only keep you active throughout the day but it will also help you sleep better which is very important. A normal human being needs atleast 7-8 hour of sleep.

4. Severe Pain in Bones

If you experience a sudden sharp pain in any part of your body or joints, then you should consider it as an alarm bell for you to be more careful and focused during workout sessions. You may face this problem after a heavy cardio session or an intense weight training. Excess training can also cause fracture or crack in the leg bones.

Therefore, you will need to reduce your workout session somewhat and pay more attention during workouts so as to avoid over training. And it is advisable to consult a doctor if, god forbid, such a situation arise.

5. Severe Muscle Pain

If you are experiencing too much pain in the muscles, that is more than normal, then it can also be a sign of over training. If you workout regularly, you will experience pain in your muscles. But if you have more pain, like if it last more than 72 hours then you might have over trained your body.

You might consider getting a deep tissue massage in this case or consult a doctor.

Conclusion

If you are facing any of these side effects, then understand that you too are over training your body in the gym. Experts recommend that only 45 minutes of workout and 15 minutes of warm-up and stretching in the gym is sufficient. If you are in the Fat Loss stage, you can also do 30 minutes of slow cardio. Be sure to consult your fitness trainer for more information.

NOTE: If you are eating right and your body gets all the required nutrition, then your chances of over training is reduced by 80%.

Top 10 foods to build muscles

2020-03-28T00:15:00.000+05:30

Regular exercise is very important if you want to build muscles (click here to know more about building muscles) or increase muscle strength. But sometimes exercise is not enough to get the desired body. Along with this, it is also important to eat right. What you are eating has a big effect on your muscle formation.
To build muscle and lose weight, you need to have a strict diet plan. You need to eat food that contains protein, carbohydrate, healthy fat and other necessary vitamins and minerals such as potassium, copper, calcium, iron, etc. should be included. According to the Top 10 Home-remedies, these are the Top 10 food you need to build muscles.

1. Water

Along with these food, you need to consume lots of water (6 Litre recommended). Your body should not lack water or get dehydrated as it will affect the muscles' recovery process. Tissues in your muscles are formed due to the 75% water present in our body.
Drinking water is also very important to keep the muscles hydrated, strengthen them, and maintain energy level.

2. Sweet Potato

Sweet potato can also be incorporated into diets to create body building. It is rich in fiber, potassium and vitamins. Sweet potato can be an excellent post-workout.
Carbohydrate-rich sweet potato contains healthy nutrients like vitamin C, vitamin E, vitamin D, iron, copper and magnesium. Eating sweet potato is also beneficial for the digestive system and it aids in weight loss.

3. Almonds

Almonds are considered the most healthy among nuts. Almonds containing protein, fiber and vitamin E are very beneficial for our muscles. The powerful antioxidants found in almonds make the body recover quickly after a workout and also increases the body's energy level. The risk of high cholesterol can also be reduced with almonds. Eating a few almonds daily is also beneficial for avoiding heart diseases.
A few almonds should be eaten daily. It can also be eaten by roasting, dried or soaked in water. But, be careful not to fry it and eat it. Avoid eating too much almonds.

4. Linseed

Flax seeds contain many nutrients that are useful in reducing body fat and building muscles. It contains high amount of omega-3 which reduces the burning sensation of the body and is also necessary for building muscles because the body should not get fatigued after a workout.
Fiber is also found in high amounts in it. Which increases the energy level and also increases the stamina. One teaspoon of flax seeds mixed with yogurt or milk should be drunk before bedtime. It can also be taken in various other ways.

5. Spinach

Spinach also plays an important role in strengthening the muscles. According to a research, the growth of muscles is up to 20% due to the nutrients found in spinach.
The calcium found in spinach is helpful in relaxing the muscles. It also removes spasms and cramps. Besides, the iron found in it helps in building muscle.
Green vegetables contain amino acids that repair muscles. It is also useful to reduce weight, increase energy level and increase metabolic rate. Spinach should be eaten more as a juice or salad. Or you can eat it in a sandwich.

6. Bean Pods

If you really want to build your body, then you should include bean pod in your diet. Different types of nutrients like fiber, carbohydrates and protein are found in bean pods. The bean pod can also be eaten as salad or soup.

7. Milk

Milk is very beneficial for building muscles. Milk is also rich in protein. It also contains vitamins, minerals and a good amount of carbohydrates. Also, there is healthy fat in it which plays an important role in building muscles.
Skimmed milk should be drunk daily after a workout or before going to bed. Many researches say that chocolate milk is also beneficial for building muscles.

8. Eggs

Egg contains protein which plays an important role in building muscles. Even the protein found in eggs is rich in amino acids, essential for making muscles. In addition, minerals like calcium, zinc and iron are also found in it.
Egg yolk contains vitamin A, vitamin E, vitamin K, vitamin B and vitamin B12 and folic acid. All these make the body's metabolism good and turn obesity into energy. Muscles can be made in a healthy way by eating eggs daily.

9. Fish

Fish is an excellent protein source. Salmon being a rich source of protein is very much recommended for bodybuilders. The salmon helps in building muscles.
It contains omega 3, EPA, DHA, vitamin B and many more nutrients like magnesium, cilinium, calcium and iron, which are used in the preparation, repair and recovery of muscles.
You should eat grilled salmon salad and green vegetables atleast twice a week for best results. If you do not like fish, then you may consider having fish supplements.

10. Chicken

Chicken is rich in Protein and it helps in repairing and recovering the muscle tissue. The vitamins found in it, nutrients like iron, zinc, vitamin B complex, Niacin or vitamin B3, are essential for the metabolism of fats and sugars in the body, as well as for maintaining healthy cells. It also contains minerals such as magnesium, phosphorus, potassium and zinc. All these helps a lot in building muscles.
Roasted, fried or grilled chicken can also be eaten. It can also be eaten as a soup and salad. Though boiled chicken is the best. Also, keep in mind that you should eat the chicken without skin.

To know more about the benefits of weight training, click here. Hope this article helps you! :)

And remember!

It's 30% gym and 70% Diet!

5 simple tips to increase lean muscle mass

2020-03-26T22:06:00.002+05:30

Many people sweat and work hard in the gym for hours to give the right shape to their body, get a fit body and build muscles. At the same time, many people work hard to increase muscle mass, as well as they take many unnecessary supplements to make muscles.
One thing should be clear to all. You cannot expect the nutrition from your supplements to replace your natural food's nutrition. So make no mistake, supplements can only supplement the nutrition you get from your natural food. Refer to my article on Top 10 foods to build muscle for more information on a perfect diet.

1. Increase calorie intake but eat healthy and clean

Remember! You do not get a license for junk food in the bulking stage of the body. A clean and healthy diet is as important during the cutting stage as it is in the bulking stage. So you must keep in mind that when you are in the bulking stage, you have to include protein, low glycemic carbs and healthy fat in your diet.

2. Plan to eat carbs before or after a workout

While bulking, you will need to pay maximum attention to carbs intake. An overdose of carbs causes an insulin spike that increases the chance of fattening your body, but it is also wrong to completely eliminate carbs from your diet.
If you have a busy schedule but you are not so active, then the best thing is to take your carb before or after your workout. Pre-workouts and post-workouts have to be taken at the exact time when your body needs an insulin spike and glycogen replenishment.
Sweet potatoes, oatmeal, brown rice and whole grains are excellent sources of carbohydrate.

3. Dietary fat does not make you fat, but it gives healthy calories

It is important to know that you will not become fat by eating healthy fats. Fat has 9 calories per gram, while carbs and protein have 4-5 calories per gram.
These are the calories that help to increase your muscle mass. If you want to gain weight, you can get fat from sources such as nuts, avocado, whipped butter and eggs.

4. Avoid doing excessive cardio

High intensity cardio can help increase muscle mass(not directly though), but doing too much cardio can burn your muscle mass. In the bulking stage, there is a need to preserve calories and exercise properly. Do HIIT (High Intensity Interval Training) for 2-3 days in a week and pay more attention to weight training.

5. Lift just as heavy as you can with correct form and focus

Thumb rules for getting a lean body is that you have to lift as much heavy as you can with the right form and focus. If you can lift upto 50 kg with right form, then so be it. But lifting beyond your capability with zero focus and improper form is of no use. Click here to know more about Weight Training.

Lift only as heavy as you can and increase weight slowly (progressive overloading). Does that mean you should not push yourself? Absolutely not! Push yourself as hard as you can. But it is necessary that you maintain your form.

To increase lean muscle mass, you have to pay more attention to your diet, because a perfect body consists of 70 percent diet and 30 percent workout.

Go Hard or Go Home

Benefits of Weight Training

2020-03-18T20:51:00.002+05:30

In today's time everyone likes to be fit, so people try to make themselves fit with gyming and healthy diet so that they can stay fit with good lifestyle.
To achieve our goal, we do the following in the gym:

Weight training

High Intensity Interval Training (HIIT)

Functional Training

Cardio

Most people like to lift heavy weight i.e. weight training. It provides great benefits to the body and also helps in increasing strength, muscle mass and burn fat.

So what is Weight Training?

The process of creating tension on the muscles using barbell, dumbbells or other machines is called weight training or strength training. This causes muscle fibers to break causing the muscles to become more active. Incorrect training techniques can cause sprains, strains or fractures in the body.

According to a study done in the Journal of Endocrinology in 2017, more muscle in the body can improve insulin sensitivity and glucose tolerance.
According to another research published in BMJ, weight training can balance the body of a youth.
According to the American Council on Exercises, most youth start losing about half a pound of muscle every year around the age of 30. The reason behind this is that he/she was not very active a few years ago. Muscle loss at that time slows down one's metabolism and increases his/her weight, which can prove to be wrong for his/her health.

Weight Training Exercises

Weight training exercises for chests:

Barbell Bench Press
Seated Chest Machine Press
Incline Dumbbell Press
Dumbbell Fly
Weighted Dips
Weighted Push-up

Weight training exercises for back:

Dead-lift
Reverse Grip Lat Pull-down
Dumbbell Row
T-Bar Row
Seated Cable Row
Hyper-Extension
Barbell Row

Weight training exercises for legs:

Barbell Squat
Lunges
Leg Extension
Leg Press
Leg Curl
Calf Raise
Hack Squat
Sumo-Deadlift

Weight training exercises for shoulder:

Barbell Overhead Press
Seated Overhead Dumbbell Press
Lateral Raises
Arnold Press
Front Dumbbell Raise
Bent-over Dumbbell Fly

Weight training exercises for biceps and triceps:

Barbell Curl
Skull Crusher
Preacher Curl
One Arm Partial Hammer Curl
Concentration curl
Close-Grip Bench Press
Triceps Push-down

Weight training exercises for abdominal or core:

Ball crunches
Ball planks
Weighted planks
Resistance wood-chops
Leg Raise(Lying and Hanging)

Benefits of Weight Training

1. Improves Bone Density

Weight training makes bones solid and strong. If you do weight training, then your body may be less likely to get factored in compared to normal people.
A large proportion of the elderly population in the country suffers from "osteoporosis". Weight training, healthy diet, vitamin D and calcium can help reduce the possibility of osteoporosis.

2. Improves Metabolism

Weight training exercise increases your metabolism, which also helps you in reducing fat. Actually, it increases the muscle mass in your body, then increases the metabolism and burns more calories. Refer to my article on Top 10 foods to build muscles for more information.

3. Increase in Muscle Mass

Weight training volume plays the most important role in muscle growth. During the workouts, lifting the weight breaks the fiber tissue of the muscles on which the load comes. When you relax and maintain proper diet, then the muscles are repaired and they grow.
This also brings a thickness in the muscles. For this, you need to maintain a proper diet(rich in protein and healthy fiber) to maintain the muscle mass and strength. Click here to know more.

4. Provides Better Sleep

People who work out have more deep and sound sleep and feel fresh after waking up in the morning. Resistance training increases the temperature of your body and keeps your body warm from inside which is like bathing with hot water.

5. Helps keep Blood Pressure in check

In weight training, your heart has to work harder to breathe while lifting heavy weights. If the muscles shrink and swell during heavy lifting, your blood pressure may decrease or become normal after exercise, which is good for the body.

Conclusion

It is important to always be alert while doing weight training. Also remember that the technique of doing that exercise works more than just lifting heavy weight. So lift only as much weight as you can as long as the technique is correct.

You may get hurt by lifting more weight than your capacity, so try to increase the weight progressively (Again, maintaining the form).

If you're a beginner, do take the advice of your trainer before doing any workout, so that he/she can guide correctly before you start doing an exercise. You can also refer to YouTube or bodybuilding.com for more videos.

Free-weights vs Body-weight vs Machines

2020-03-18T14:08:00.002+05:30

First things first! If you want to get stronger you have to do resistance training, that is, you need to make your body work against the gravity. So which is better? Going to the gym stacking up your dumbbells and barbells or just walk up to the first easy to use machine you spot OR doing certain body-weight exercises. We'll discuss all these approaches here.

Machine is an apparatus using mechanical power and having several parts, each with a definite function and together performing a particular task (says google). The point here to be noted is that you perform a particular task or in other words, when working on a machine you activate only one muscle group (you isolate that muscle group). Though one must remember that cable machines are exceptions.

Free-weights are anything you have to pickup and hold against the gravity. Weighted exercises target more than one muscle group(most of the times). Though weighted exercises like squat, dead-lift, bench press, overhead press, etc, can be dangerous but still are the most basic and effective exercises once you master the form.

Body-weight exercises are strength training exercises that utilizes simple abilities such as pushing, pulling, squatting, bending, twisting abilities against the gravity. These exercises also target more than one muscle group, though less effective than weighted exercises. But these are suitable for beginners to develop a basic strength before they start off with weightlifting to prevent chances of injuries.

Machine Workouts are easier to learn and execute

Very often we get to hear newbies complaining that they've been hitting the gym everyday for 2 hours but they don't see any gains. Why? Because hitting the regularly and working out for two hours doing the same exercise with improper form is as good as sitting home and watching Netflix and chilling.

So, before you stack up the barbell and start off with barbell curls with completely rubbish form and most probably get injured, its better you start off with machine workouts. If necessary, start without any weight. Because when you workout on a machine, for example the peg-deck, your range of motion is full and in a perfect pathway, with constant tension in the activated muscles. so when working on a machine you're in good form throughout. In other words, a machine does not let you cheat.

Weighted Workouts- Pros and Cons

Whenever you workout with a dumbbell or barbell, you need to have proper form to hit the desired muscle group because leaning forward slightly more than desired with a dumbbell while doing lateral raise for your middle deltoids may result in a workout of your rear deltoids. So, you need to be completely focused while working out to prevent injury as well as hit the desired muscle.

Moreover, weighted workouts never target one single muscle group. Suppose you are doing weighted squat for targeting your quads, but you'll see that you actually have fatigued your hams, glutes, inner thighs, and even your arms depending on the way hold the bar. This is because, while you squat, though the main focus is in your quads, but your inner and outer thighs muscle have to engage to keep balance, your glutes, hams and core helps in keeping the body steady and stable during the range of motion. That means, you can get almost a full body workout of around 30 minutes gym session doing just 5 sets of squats.

Now imagine, doing 5 sets of squats at the end of your leg session. Just not possible, Right? But you still have just enough energy left to perform another isolation exercise(targeting one muscle group). This is the reason, some bodybuilders perform the leg extension exercise at the end of the gym session targeting the quads(only) which is an excellent workout to finish off the session.
Click here for some more insights.

Body-weight Workouts- Pros and Cons

Body-weight workouts are excellent for beginners who want to develop their basic strength before moving on to weightlifting or machine workout. They allow for a more natural range of motion and improve your athleticism quite effectively. It also increases your flexibility and improve your posture and reduce exercise-related injuries. Besides, they don't beat up your joints as much as traditional weight exercises do.

But, they are good for muscle building only up to a certain time. After that, your body gets used to the same movements and muscle growth gradually decreases. Moreover, movements become much harder for you if you are heavier.
If you want to build lean muscle, then click here.

The Verdict

Free weights, Machines and Body-weight each have their pros and cons, but we are going to declare this a narrow win for the weights. Weights are also more versatile than machines because they allow for wider range of motions and variations in a workout. You can do full body workouts with a pair of dumbbells and a barbell.

You'll notice that you can do only a few chin-ups per day, but a ton of lat pull-downs, an easier exercise that works almost the same muscles. The best workout afterall, is the one you actually do. So, if combining all the three modalities gives you the best results, why restrict yourself to only one?