5 Important Stages For A Fitter You

SpecialBlog Guest

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

How To Effectively Manage Your Pre-Workout Meals

SpecialBlog Guest

I have never waited this eagerly for my salary to get credited. That is because just like my luck, all the money is spent in buying the expensive pre-workouts, with the hope to get bigger and more vitalized. It was good but then pondered if it was that necessary to spend so much on the expensive pre-workouts. On one hand talking about “Gareebi mai gym” and on the other hand buying expensive stuff. There’s a saying that, “Necessity is the mother of inventions” and who other than us can think of easy jugaads to fix things up. By “us” I refer to my fellow Indians.

Continue reading “How To Effectively Manage Your Pre-Workout Meals”

The Over Training Syndrome – What Is It & What To Do About It?

SpecialBlog Guest

“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.

How To Eat Healthy On a Budget

SpecialBlog Guest

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.

FITNESS-FRIDAY: The Benefits of Smoothies

SpecialBlog Guest

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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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!

 

Want more awesome Fitness articles and inspiration? Follow Fitlete, here.

6 Ways To Keep Hydrated This Summer

SpecialBlog Guest

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:

  1. 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.
  2. 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?
  3. Hot or Cold coffee – In my opinion, cold coffee is less acidic. Otherwise, they both contain the same nutrients.
  4. 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.
  5. 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.
  6. 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.

FITNESS-FRIDAY: Three Exercises That Will Transform Your Body

SpecialBlog Guest

While working out, there have been times when I have come across offbeat questions. People have asked me the weirdest of questions and have left me dumbfounded. So, for a week, I conducted a little survey, asking people about their problems and their excuses for not going to the gym. Below mentioned are the questions I asked my followers to understand their behavior and mindset before reaching a conclusion. Also, their responses helped me to suggest tips for enhancing their physiques.

  1. What stresses you out the most?
  2. How often do you eat outside?
  3. How happy are you with your body shape?
  4. During weekends how much money do you spend over drinks?
  5. How much water do you drink in a day?
  6. According to you, what is the best diet for your body?
  7. What is your preferred drink – tea or coffee?
  8. What is your least favorite fitness exercise?
  9. What is your breakfast timing?
  10. What helps you stay full throughout the day?

These number of questions helped me to decipher few common behaviors. It further assisted in providing the solution to avoid these occurring. Lot of people complained about the weight management, finances, lack of time due to their busy schedule at work, eating lot of processed food, not drinking enough water and choosing the wrong tea. Also, few people talked about the vitamin supplement that they intake on a regular basis stay energized.

Now, all these problems have a solution and it will only ask you to shred away 15-17 minutes out of your 1440 minutes in a day. This is not a tough task. Don’t fall into the trap where people are casting a spell on you and asking you take supplements for quicker results. Don’t inject your body with foreign materials which it doesn’t understand. Take it slow and you’ll see results in the long term. Furthermore, it gives a sense of pride when you realize that you did it, the hard way.

Take up these 3 exercises before you go for a shower or whenever you have time. Also, you don’t require any equipment for these 3 exercises. These 3 workouts will mold your body in a manner where you can take up bigger challenges.

PUSH-UPS

For many, the thought of performing a push up conjures memories of gym class. Perhaps one of the easiest exercise movement, push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. Push-ups increases functional strength and activates your entire body. Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. I perform this exercise on a regular basis irrespective of what my routine. Try doing at least 30 divided into 3 sets, or 50 if you think you can push yourself a little bit more. This exercise not only improves your posture, but also helps you in cultivating a strong body.

SQUATS

Squats is another power pack exercise. If you’re looking to boost your overall fitness and get some results, then look for no other exercise then performing squats. For a starter you can go for 3 sets of 15 each, or 3 sets of 20 each if you think you can push yourself a little bit more. Squats trigger the testosterone in your body, which are harmful for your muscle growth. Squats again helps you in keeping your posture right and balanced. It helps you in building both the upper and lower body. It will boost your immune system, keeping you active and energized throughout the day. It burns your fat and boosts your performance.

CRUNCHES

Before I advise you to do this, let me make one thing very clear that crunches do not actually burn fat. But it is one of the most effective exercise if you combine it with the other two I mentioned above. It actually flexes your muscles and can help you to keep you positive by sending a message to your brain that you have started working for it. It is more of a controlled exercise and helps you improve your focus on the other exercise and also increases your flexibility.

 

The above mentioned three exercises complement each other and if done regularly can bring ample amount of change in your body. By that I do not mean that these cannot be done separately. But, if these three are combined and practiced, great result is inevitable.

 

Want more awesome Fitness articles and inspiration? Follow Fitlete, here.