Himalayan does fitness

Weight loss myths that people actually believe

2019-11-08T13:42:00.000+05:00

Are you one of those people who have, at some point in their lives struggled with fitness, being overweight or obese? It happens with everyone one of us. Being humans we all make mistakes at some point in life. No matter how good you are committed to your healthy diet and eating pattern, there is always room for some cheating and lying.

In the following article, we have compiled a list of some weight loss myths and actual facts regarding weight loss

· Myth 1: Starving to lose weight

You might have heard this every single time you have decided to lose weight, that, you will need to starve yourself in order to lose weight. But that’s absolutely wrong. You guys might be wondering why it is like that. Alright here is the answer; the human body is too smart it will adjust to whatever conditions you’ll put your body into. when you will eat too little your body will go to the starvation mode in response to immediate calorie restriction. your body will most likely to store whatever you will eat. Because of very few caloric intakes, it will adjust accordingly within a few weeks.
Which means you will get some results in the short run
but you are most likely to gain even more in the long run.

FACT
starvation mode
''is a set of adaptive biochemical and physiological changes that reduce metabolism in response to a lack of food''

Try tracking your calories. You should know the simple math of weight loss i.e. if calories consumed>calories burned you will gain weight no matter what you do and if calories consumed<calories burned you will definitely start to lose weight and how long would it take to reach your goal, it totally depends on how much caloric deficit you are in. keep in mind that you don’t want to starve yourself to lose weight

myth 2: All carbohydrates are your enemies

You might have heard from people around you that carbs make you gain weight and that is absolutely true if not eaten in the right quantities. But that doesn’t mean that there is nothing to learn from low carb diets. All carbs are not the same and equal, there are two types of them whole grains and processed.

Fact

Processed carbs are also called refined carbs which are usually loaded with high amounts of sugar and very high calories. And whole grains contain the endosperm, germ, and bran, in contrast to refined grains, which retain only the the endosperm, for example, you can replace white rice with brown rice, regular bread with brown bread, you can enjoy beans and don’t forget fruits and vegetables as they are rich in dietary fiber and essential micronutrients.

· Myth 3: some kinds of foods make you lose weight

It is a common belief among the majority of people out here that some foods make you lose weight but it is not the case, you can only lose weight by putting yourself into a caloric deficit and there is no other way to lose weight. If you are consuming more than you burn then those extra calories from overconsumption are going to be stored in the form of fat. Most people strongly believe that you can lose weight by eating or drinking some special kind of food. For example, the majority of people use lemon water to lose weight although drinking lemon water has its own benefits other than making you lose weight.

Fact

There is no such thing like a magic food or a magic pill that will make you lose weight. The the only way to lose weight is to stay active, move a lot, exercise more and put yourself in a caloric deficit so that your body will use stored fat to fuel your body.

five habits to stay fit and healthy forever

2019-11-06T15:57:00.000+05:00

come on folks it is time to get real: people do not usually get fit and stay healthy by accident. you might have seen people who are super fit and can reach that level of fitness and maintain it, have followed almost similar kinds of habits which are absolutely easy to follow but it is a bit hard to stick with those very basic habits of a healthy lifestyle.
one of the key ways to lead a healthy lifestyle is to first maintain a healthy routine and following the same every single day until it becomes your habit.

In this article, I have compiled a list of top ten habits that will help you to become the best version of yourself and stay fit and healthy forever.

Drink lots of water to stay fit and healthy

the human body is made of almost 60% water, drinking enough water throughout the day will help you cleanse your organs and stay healthy, clean and plain water is still the best cleanser for your body.drinking plenty of water is also good for increasing metabolism as the studies have shown that drinking when you drink 17 ounces of water, your metabolic increases by 10-20%. These calorie-burning effects may even be greater if you drink cold water because the human body has to use energy to heat it up to body temperature which will give you an extra boost to burn those extra calories and shed some extra pounds of fat.

Eat whole foods to stay fit and healthy

to stay fit and healthy you should replace processed foods with whole foods i.e foods which contain the entire kernel ( the bran, germ, and endosperm)

processed food usually contain artificial preservatives due to which these kinds of foods are loaded with extremely high calories.

''According to one study when a group of people was on processed food, they consumed 508 calories more each day than when they were eating whole foods''.
according to some researches conducted in Europe and one in North America focused mainly on whole grains and gastrointestinal cancer ''studies have shown some protection against cancer and highest intake of food was associated with reduced risk of gastric cancer''
hence you can say that to stay fit and healthy forever one must choose whole foods.

Engage in a physical activity

There are a lot of benefits of getting engaged in any kind of physical activity i.e for mind and body. The main benefits physical activity is it helps you to keep your weight in check, improved heart health, strong immune system and it also helps to fight chronic diseases.
you do not necessarily need to spend countless hours in the gym or other exercises, Instead, you just need to change some of your habits throughout the day and make your lifestyle less sedentary. There are many fun ways you can actually engage in physical activities that you can add to your daily life routine
morning walks
doing chores
playing with kids
gardening
walking to office
going for 10000 steps a day

Get enough vitamin D

Vitamin D is responsible to keep your bones strengthened but there are other miracles vitamin D can do for you. For example, it helps to boost your mood and make your immune system strong. the best way to get vitamin D is to step out in the sun whenever you get time. Vitamin D is also called sunshine vitamin because the skin produces it when exposed to sunlight.

One study found that sun exposure on bare skin for 5 to 10 minutes, 2 to 3 times a week allows most people to produce enough vitamin D, but it breaks down a bit quickly ultimately stores can run low.

it is recommended to expose your skin every other day for about 10 to 15 minutes to keep vitamin D stores on the ideal level.

Get plenty of sleep

Getting enough sleep is an important thing in general well being for any person because sleeping enables your body to heal and repair and get ready for another day.

when you drift off to sleep then your body starts its night shift

repairs damaged cells
boosting your immune system
recovery of the cardiovascular system

The ultimate guide to building muscle

2018-05-24T14:13:00.001+05:00

Most of the skinny guys are tired of being skinny nowadays, are you one of them and do you try to pack on some pure muscle mass? then try these following science and nutritionists backed tips.

Most of the guys who want to build muscle mass usually make a similar mistake, they try to train like bodybuilders but what they don't know is bodybuilders use drugs. building muscle like a professional bodybuilder naturally is hardly possible.

However, I also despise people saying that they have tried everything to build muscle but nothing works".You may have tried a couple of things but you have not tried the right things yet.

here are some proven ways to build muscle naturally.

weight lifting to build muscle

lifting weights is the only way to make your muscles grow. when you start lifting weights you are actually recruiting muscle fibers, as repetitions continue the body recruits more muscle fibers and performs the work. when you reach the point of failure that actually means all the muscle fibers are recruited and you have reached muscle hypertrophy
after an intense workout during the rest periods body repairs the damaged muscle fibers making them strong as compared to before.

Training frequency to build muscle

If your aim is to build strength and get stronger you should do full-body exercises every alternate day, giving your body enough time to recover damaged muscle fiber.
but if your goal is to build muscle and you go to the gym 6 times a week then split training is for you, in which you will have dedicated day for every muscle group.

Focus on compound exercises to build muscle

Any workout will be intense enough to trigger protein synthesis if you are a beginner. But if you have been training for a while you will most likely build muscle very quickly with compound and multi-joint movements. recruit squats, bench presses, military presses, pull-ups, dead-lifts, and dips to your work out. because during compound exercises more than one muscle group is used to perform the workout for example while doing bench press primary muscle group is chest and other muscle groups used during this workout are triceps and your core muscles.

Nutrition is important to build muscle

watch your macros protein, carbs and fats all these 3 macros play a vital role while building muscle mass.
when your body stores protein in a process called protein synthesis muscles to grow, but the body uses protein for some other tasks i.e production of hormones, leaving insufficient protein available to build muscle. you should eat 1.5 to 2 grams of protein per pound of bodyweight to build muscle.

Essential nutrients

calcium
calcium is vital micro-nutrient for muscle contraction and energy metabolism

sources
cheese, almonds, and sardines.

Biotin It plays an important role in converting carbohydrates, fats, and protein into the energy

sources
peanut butter, oats, egg yolks, and almonds.

Iron
It forms part of hemoglobin which helps transport oxygen from lungs to muscles, it also helps keep your immune system strong.

Sources
Dried apricots, sardines, bran cereals, and venison

omega 3
this nutrient helps to improve blood flow and keeps heart healthy and also suppresses hunger which helps in losing fat.

sources
Brazil nuts, flax-seed oil, salmon, mackerel and walnuts.

Vitamin D

This helps the body to absorb calcium and phosphorus.
sources
oily fish, olive oil, Eggs, yogurt, and sunflower seeds.

Zinc

zinc enables your body to produce a muscle-building hormone called testosterone, it also promotes recovery from exercise, boosts fertility and increases the infection-fighting T-cells.

sources
Red meat, eggs, pulses, pumpkin seeds, and cheese.