I recently recommitted to Charity Miles, an app that tracks the distance you make – either by walking or running – and then transforms it into donations to a cause of your own choice. The app is totally free and the way we contribute is by keeping ourselves active and on the track.Continue reading “Walking for Gender Equality One Step At a Time & How You Can Help Too”
So, today while looking for my new blog topic, I came across a specific section which will most likely be the mission and vision of any company. It’s like taking a sudden decision to change your lifestyle and then making efforts to stick by it. On a daily basis, I keep receiving multiple queries from people, asking on the kind of workout they should adhere by. They as about CrossFit or 3 sets of 5 reps each, heavy Popeye lifting, HIIT’S, LIIT’S etc. Honestly, I feel happy to know that people are taking matter into their own hands, but somewhere my business is getting doomed. Just kidding!
As I mentioned, that somewhere it takes precisely 21 days to break a habit. If we can stick with our new routine for 21 days, we’ll more likely stay with it in the long term. But before I talk about the habit, I would like to draw your attention to the vision and mission of the subject. It is very important to keep these 5 things in mind before you draw your plan. It will keep you focused.
- Identification of goal – Wouldn’t it be easier if you narrow down your needs? Like, I want to lose fat and want to fit in my old jeans or I want to bulk up and scare the people away or I want to build muscle mass and impress pretty ladies. Or it simply can be your want to be healthy, happy and look good naked. It feels sad to people trying to lose weight by jumping from one program to another and getting no results. I know gym can be intimidating but you’ll pull it off once you figure out your goal.
- Nutrition is 90% percent of the equation – I shit you not. The bravest. The toughest. The hardest of all. When your goal is to lose fat than how you need to keep a check on your food consumption or you’ll be responsible for your failure. You just can’t run away from it. So, tattoo it on your forehead, write it on the sky or do whatever but internalize this concept.
- Mobility – Fitness is not that difficult as it looks. Do what make you happy. Hiking, swimming, Zumba, taekwondo, parkour etc. But what is important to keep in mind is bringing mobility in your body. Making your body understand that you’re into it now and ready to shed those extra pounds.
- Defensive Skills and Endurance – The fourth stage is when you start enjoying your workout and it starts to feel little easy as compared to the first day. All thanks to the first week of mobility. This is where you work on your defensive or endurance skills so that you can upgrade your fourth stage to the fifth stage.
- Strength Training – Anybody in the house, especially ladies who feel they’ll get bulky. Trust me, it doesn’t work that way. When you do strength training, you burn extra calories to rebuild muscles. Half an hour strength training is 1000 times better than your 30 minutes of jogging on treadmill. It will improve your posture and your efficiency in any activity you took as an exercise.
IDENTIFY. IMPROVISE.ADEPT. OVERCOME.HUSTLE UP.
This post was brought to you by Surin Sengar, the author of the Fitlete Blog. If you wish to read more articles like this, please visit Surin’s blog on fitleteblog.wordpress.com
“Did you work out today?” or ‘’what is your favorite exercise?”
Basically, one word that I have been repeating for the last couple of years is, “exercise.”
But what good has happened, when the only thing I hold dear, failed me? Yes, you’re reading it right. For some time, I had to quit working out because of over training, also known as “Over training Syndrome”. My goals were so big; I forgot to give the much-deserved rest to my body.
From the last couple of years, I have been training my body, making it go through rigorous situations. Recently, I realized that even my body needed some rest due to over training.
What is Over training Syndrome?
Over training syndrome frequently occurs in athletes who are training constantly and doing so, beyond the body’s ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire and actually hamper performance.
Symptoms of Over training Syndrome:
- Washed-out feeling, lack of energy and drained feeling
- Muscle soreness, general aches
- Insomnia, Headaches
- Sudden drop in performance and many more
Reasons why I couldn’t muster enough strength to go back to the gym:
- My conscious mind convinced me that one more day wouldn’t hurt much
- Started crawling into my comfort zone of not working out
- Started losing my strength and endurance
- Lack of motivation, moodiness and irritability
And yes, don’t forget to take it easy. Start with the basics. The last thing you want is to walk into the gym after a month and while trying to squat your “usual” load, and throw out your back. (Hello, another month off!)
Preventive measures you can take to avoid over training syndrome:
- Rest and recover – Let your muscles relax for a week or so and then get back to your regular routine. Trust me a person can regain the lost muscle much more quickly after an extended layoff
- Drink plenty of water – Your muscles are fatigue because of the dehydration. So, drink plenty of fluids and alter your diet plans if necessary
- Heated massage – Yes go for it as it can loosen out your tight muscles increase blood flow and rid the body of built – up lactic acid and other toxins
- Eat enough calories- It is important to match or consume a surplus of calories expenditure for the day.
Remember your goals and work accordingly because smart training is the path to faster times and good health. Hustle up.
Anirudh: Hey Surin!
Surin: Hi buddy! How are you doing?
Anirudh: I’m doing great buddy but need to share this feedback with you!
Surin: Feedback? Okay, tell me
Anirudh: So, I took your challenge and advise to consume healthy food for a month
Surin: Wow, that’s so cool. I must say, that I’m impressed.
Anirudh: No, but my budget has gone for a toss and it’s a huge investment for me. I think, I’ll have to stop this healthy eating!
Surin: Well, eating healthy doesn’t mean, consuming expensive salads and juices. You just need to be creative with your diet chart so that it doesn’t get boring and monotonous.
Keeping this conversation in mind, today I’ll talk about specific foods that are a great bang for your buck. I understand that a good physique is 70% diet, 30% workout and making the right dietary choices will always be 80-90% of your success. The goal is to reshape the way you evaluate good deals – the way you evaluate the 30ml and 60ml. Instead of price per calorie, we’ll be looking at the price per nutrient. We want more nutrients for the least amount of money.
So, here are my top 5 cheap healthy food chart plans:
Vegetables – Green leafy vegetable was never costly and it’s far better than your McDonald’s king size burger. You must calculate the nutrients you’re getting out of that food. For e.g.: Cabbage, broccoli, Spinach, carrots, kale etc. give you the same amount of nutrients compared to your expensive healthy food.
Go Seasonal on Fruits – Without a doubt, fruits are the best source of nutrients and you can save ample on them if you eat seasonal fruits. For e.g. Bananas and grapefruit in winters, blueberries, watermelon in spring and apple, cranberry, carrot, beetroot in autumn. These can be modified according to your taste.
Best source of protein – Sweating out like a meth head but isn’t gaining an inch? Eggs are a great source of protein and can be experimented in varied forms. Other sources of protein are Greek yogurt, oatmeal, muesli, whole milk, dried fruit, sweet potato etc.
Eat Smart – Be smart in your eating. Find your objective. Figure out if your goal is to gain weight, muscle mass or lose weight and accordingly plan your diet. Remember if your goal is to lose weight then most of your nutrients should be coming from fats and proteins and not from carbohydrates. The fancy term is “Paleo diet”.
Buy smart – Another great way to save on some bucks is to buy frozen than fresh. Frozen products allow you to buy in or out of season produce at much lower prices. Buy non-perishable items in bulk whenever a grand sale is on the card.
Do not give up on your goals. I REPEAT DO NOT GIVE UP ON YOUR GOALS. Hustle Up.
All the sprinters and track-men have a strong core. Have you ever wondered why? Do you think is it because of the number of core exercises they do in the gym or because of their intense training? Well, of course all these are the building blocks of strong abdominal muscles but there is one more exercise which not only strengthens your core but also brings about so many changes in your body. Few are which you can see it for yourself and the others can be felt. The exercise I’m talking about is “Sprint training”. This is the most explosive training one can do. I’m sure that you must be wondering what does explosively has to do with abdominal strength and tone? Let’s first realize that it’s not about putting on your running shoes and doing few laps, but what I’m referring about here, is high intensity. More the intensity in your running, more the involvement of your muscles, such as legs, glutes and of course the core.
Sprinting is one of the most effective and muscle shaping exercise. It is not only making you physically strong but also preparing your mind to be strong as well. It helps in building perseverance and discipline. So, here are my giveaways for one of my favourite exercises.
- Improves overall metabolism – In a very short span of time, sprinting burns a great deal of calories. According to a study, it not only burns your calories but improves your metabolism massively. So, you burn calories even when you’re not sprinting.
- Strength and Power – Sprinting is an anaerobic exercise. Lot of muscles are involved while doing this activity. Thus, helping in not only muscle size gain but also more body power. Which further assists you to lift more weight at the gym. And when you lift more, you eat more. So, all these participatory things give you a precious gift – a good body.
- Mental formidability – As I mentioned in my earlier point that it is a high intensity exercise. So, there will be moments of uncertainty in the middle of your workout that will challenge your ability to finish. It strengthens your mind to push through the uncertainties and break your past records and build the confidence in your emotional and physical abilities.
- Enhances heart life – It also increases your heart health. It is considered to be one of the most intense exercises for the heart. It lowers your blood pressure. Involvement of so many muscles makes your heart pump fast. Which in turn dashes enough oxygen for your heart to pump faster and improve your blood circulation. It reduces chances of heart disease.
- Stress buster – You feel a different sensation altogether, when you eat right and regularly do your exercises. Also, a sprint produces endorphin’s in your brain which are the natural pain-killers giving you a feel-good factor about yourself. It stimulates confidence in your body.
- Muscle building and Fat loss– It is also the best conditioning exercise that can create substantial amount of fat loss as compared to aerobic exercises where you lose body mass. But, if you want to become healthy and want to shred fat with minimal loss of water then you should consider sprint training as your workout twice a week.
Last but not the least, don’t forget to wear the right shoes. Bolt it up!
“When life gives you lemons, make lemonade” is a famous proverbial phrase used to promote optimism and a positive can-do attitude in the face of adversity or misfortune. Similarly, in the field of exercise/workout – “when life gives you fruits and vegetables, make smoothies” is a phrase used for happiness and result oriented body. We have certain goals in mind when we step in the gym. Some people desire for a flat stomach while some want 6 pack abs. Again, some people just want to socialize and some to strengthen their bodies. This one is the cure for all these problems. To be honest, getting those bricks or losing a couple of pounds is not as easy as it looks. One needs a certain level of dedication and self-motivation both inside and outside the gym premises.
Today I won’t scribble about the muscle size, posture, or any of the training exercises. But rather will share something which will help you to stay on your toes and help you being positive throughout the day. The solution is not some magic pill or powder but the healthy smoothies which can help you to feel full and eat less than your usual. And, honestly, it can also prevent you from putting on weight.
But that’s not sufficient. Below mentioned are some of the things, I observed while preparing my own healthy smoothies. Not to forget that these smoothies helped me stay full in odd hours of the day. And by odd hours I refer to sleep eating or munching while sitting at the office desk.
Also, after reading this, I think you’ll be convinced that inculcating the habit of preparing healthy smoothies on a regular basis is an excellent investment of your time and money.
- Quick and Easy – It’s not a herculean task to make a smoothie. All you have to do is to get your weekly or daily allowance of fruits and vegetables, a blender and The milk can be soy milk, rice milk or almond milk. It doesn’t take as long as making your other meals. Just a matter of 3-4 minutes.
- Fat burner – It might be surprising but smoothies are an effortless way to burn fat. With the little tweaks like the addition of berries (fat burning fruit) and plain nonfat yoghurt, you can make a tasty and nutrient-rich protein. This is because of flavonoids, which has been shown in studies to be one of the keys for not putting on weight. It is even believed that blueberries can actually stop fat cells from developing.
What are flavonoids?
Flavonoids are naturally occurring bioactive compounds that represent a constituent of fruits and vegetables, beyond calorie and macronutrient content, that could potentially influence body weight.
- Better Digestion – Nobody wants to experience constipation or indigestion. Let your blender “chew” your food and ease the burden on your digestive system while you simultaneously consume plenty of dietary fibre to ensure excellent digestion.
- Stay hydrated – I took a poll in which I observed that 73% of people do not drink more than 6-8 glasses of water every day, a reason they feel dull and tired. Stay hydrated and full of smoothies because lots of fruits and vegetables are quite rich in water.
- Reduces Cravings and energy empowerment – Smoothies supplies your body with the right amount of nutrients and vitamins. It helps you stay fuller for a longer time. As a result, you don’t crave for munchies.
- Boosts your immunity system and helps you in getting a better sleep – Fruits and vegetables are a great source of antioxidants, which scale up your immune system and results in better sleep at night.
This is just the tip of the benefits you can reap out of smoothies. Personally, this habit has exceedingly helped me on my own journey to better health. To know more on this or to clarify your doubts, drop me a line in the comment section. Feel free to even tell me about your suggestions. Hustle up!
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Looking for ways to stay fit but not able to distance yourself from your favourite pizza/ chocolate or ice-cream? Struggling with your diet-chart or your fitness regime because of the tedious work schedule? You thought you will lose 2 kilos in a month but you still weigh the same after a month? Maybe, it’s time to throw all the anger and shift focus on these drinks that will enhance your weight check goal.
These are six drinks that you should incorporate into your diet wherever possible:
- Water – This is the most important drink for a healthy lifestyle. On an average, an adult should drink 2 litres of water daily and drink water before your meal. Most of the times, when we feel hungry, it is not because of food but thirst. So, water helps as an appetite suppressant.
- Black Coffee – This drink has many health benefits as it is loaded with antioxidants and nutrients. It minimizes the number of diseases (diabetes or heart diseases) and boosts your memory, decontaminate your stomach, improves your performance and helps in weight loss. Voila…! Black is such a positive colour. Isn’t it?
- Hot or Cold coffee – In my opinion, cold coffee is less acidic. Otherwise, they both contain the same nutrients.
- Green Tea – Don’t believe the advertisement when it says that green tea makes you lose weight. Had that been the case then, there wouldn’t have been any obesity. But this drink has many valued advantages and digestion tops the chart.
- Milk – Remember how Popeye used to get strong by eating spinach? Similarly, milk makes your bones denser and stronger. But, if you’re keeping a check on your calories then use skimmed milk. Also, if you’re lactose intolerant then you can opt for soy milk.
- Orange Juice – Your body needs fibre and a glass of orange juice provides all the required fibres. Also, eating a good quantity keeps your hunger in check and an adequate amount of nutrients shoots up your immunity power and helps in detoxification. Like I said, do not underestimate the health advantages of an orange.
I hope I was able to encourage you, to start moving towards your fitness goals. Hustle up.
Want more awesome Fitness articles and inspiration? Follow Fitlete, here.