Fitness

A Day at the Gym: 10 Tips for not Quitting

Shikha — Tue, 04 Mar 2008 19:15:00 GMT

Tired of being called “fatty” by friends and you make up your mind to head to the nearest gym. Had the motivation been your own desire to loose the extra kilos, the better it would have been. Whatever the reason, you'll only be glad that you joined.

Before you enter a gym, know that you are not signing up for a miracle that will give you a well-sculpted body in a matter of days. Secondly, be prepared to address your eating habits and for a change in diet. Without mincing words, it takes a lot of hard work, dedication and constant motivation to continue on the journey that goes from flab to those hugely toned biceps.

Do whatever, just don't end up quitting after a few days. Here are a few tips to keep you going:

● Don't lose the motivation: Everyone wants to stay fit and healthy but only a few of us have the will power to work at it.

● Don't procrastinate when it comes to going to the gym and doing some exercise.

● Constantly remind yourself to do some exercise by setting up a home gym in a strategic area of the house where you can see it most of the time.

● Establish a reward system for yourself so that you will be encouraged to workout more.

● Ask a friend or a family member to check on your exercise schedule every now and then to help you stick to your exercise schedule.

● Choose a gym that is located closest to your most regularly traveled location, such as your work place.

● Do not be put off by the crowds of people. Just hang on in there!

● Enlist the services of a personal trainer to put together a program for you.

● To keep boredom at bay, and to not repeat the same exercises everyday, check the equipment and facilities the gym has to offer, look for sauna, squash courts or maybe a swimming pool.

● Do not over-train, rest adequately, and eat properly.

The start is always painful, but within no time and with the right technique and a bit of mental setup you will start enjoying it. Statistics show that if you listen to good music while working out, it helps a lot. Don't give up after a few weeks of training if you aren't seeing the results you need. Reaching a stage of physical fitness takes time. Quitting simply means losing it all. Keep going to the gym. If only it were that simple, but hey, it's a good start, and trust me it works!

Obesity and Fitness- An Inverse Proportion!

Shikha — Fri, 29 Feb 2008 19:07:00 GMT

It's a growing obesity crisis! Not only has it become a discernible issue in prosperous Western society, it is now a global concern. Millions of people suffer obesity-related healthcare problems, especially teenagers, 15% of whom are obese today, in comparison to just 5% in the 1960's (figures from Centers for Disease Control and Prevention). The well-known health effects of obesity include heart disease, diabetes, stroke and other chronic problems that cause premature death. Severely obese people can expect to have significantly shorter lives. To tackle obesity, there are things that can be done on nutritional standards and exercise.

Body Mass Index (BMI): Also known as Quetelet Index, BMI is a statistical measure of a persons weight scaled according to his height. To calculate the BMI, an individuals body weight is divided by the square of his height. i.e kg/m2 . The numeric measure of BMI helps determine the weight problems faced by people, which includes being over-weight or under-weight. People with a BMI over 30 are considered obese.

There is a strong inverse relationship between fitness and excess body weight, especially in adolescents. Low fitness levels are as important as a predictor of mortality as diabetes, cholesterol level, hypertension and smoking. It has been found that compared with normal-weight men, overweight and obese men were more likely to smoke, be sedentary, have higher blood pressure and raised cholesterol and triglyceride levels. Hence, the huge importance of physical activity.

It is also important to lose weight to maintain a healthy heart. It is true that being lean does not indicate fitness; similarly, an individual may be fat yet fit. People who are fit and have an ideal or normal BMI are the least at risk to coronary heart disease (CHD), while those with low fitness levels or who are overweight or obese have the worst profiles. Moreover, low-fit normal weight people too have been found to have better risk profiles for coronary heart disease than highly fit, but overweight or obese people. Being both normal weight and fit is the best recommendation for prevention of health ailments.

Most of us are stigmatized by the words “too fat”. It is a perpetual war with our own bodies. Let us just remember that it is fruitless to fight biological reality. Some people are naturally meant to be thin, some naturally meant to be fat. Exercise and diet can modify our genetic destiny only so much. You cannot always mould your body into a desirable shape, and that most certainly does not mean that we cannot be fit. Besides, it is far more important to be fit than it is to be thin.

Taming an Upset Stomach, Naturally and at Home!

Shikha — Tue, 26 Feb 2008 19:55:00 GMT

Celebrations seem to be almost always associated with good food, and for most it's a time to binge. Aristotle said, “Extremes are bad”. Yet, you cannot help at times to give into an eating frenzy. This excessive indulgence in food and drink can only leave you groaning and muttering, and swearing at that friend who forced a second helping onto your plate. You think to yourself: only if the painful night of bloating, gas, and heartburn could somehow be averted and you would never eat that way again!

Does all this sound familiar? It must! We are all humans and love our food, even though it lands us in trouble once in a while. Don't be too harsh on yourself, for an occasional incidence of an upset stomach due to over-eating is all too normal, and can easily be taken care of. However, what if you didn't as much as touch the food on your plate, yet your stomach has been acting up, and the queasy feeling just won't go away?

The first thing is to recognize, what really is your tummy trouble? Stomach woes comprise of the long-term and chronic upset stomach, and the temporary stomachaches. While the latter is just a repercussion of something you ate, the former may turn out to be fairly serious and warrants a trip to the doctor.

Eat too much or eat something wrong, and you're likely to feel the symptoms of indigestion, such as nausea, vomiting, heartburn, bloating, or gas. Run to your doctor every time you suffer bellyache after having eaten more than your fill, and you shall only be severely reprimanded! Alleviate discomfort by some simple home remedies and tips. It's all about making some safe choices

● Milk is not the solution. It is not easily digestible, and cannot soothe an aching tummy. It may only further aggravate the situation, leading to bloating, gas and cramping.

● Lessen your intake of coffee and alcohol, as it irritates the stomach lining

● Smoking too aggravates an upset stomach.

● If your regular antacid does not seem to be effective, switch brands.

● A stressful life is known to cause indigestion, irritable bowel syndrome, constipation, and diarrhea. Relax by meditating, exercising, taking a vacation, or indulging in a hobby.

● Red and black pepper are gastrointestinal irritants, so limit them, as well as other spices.

● Fried food can only further aggravate an upset stomach. Eat whole grains and lean protein instead.

● Allow your body to adjust to fiber intake by gradually making it a part of your diet, rather than going high too fast.

● Avoid certain gassy vegetables, namely broccoli, cauliflower, cabbage and brussels sprouts.

● Apples and melons have both been known to cause stomach discomfort to certain people. If you are amongst them, it would do you good to limit the intake of these problematic fruits.

● Don't stuff yourself with food, and neither should you skip meals. Eat moderately.

● If the stomach aches are getting more common than ever before, it's time to track your diet and identify the foods that seem to cause trouble.

● Exercising helps in digestion.

● Drinking cola works well for some people, too.

● Increase your water intake to consume at least six to eight glasses a day.

● Pregnancy may be the culprit! Morning sickness is a common cause of stomach upset, so before you reach out for your medicine cabinet, make sure you aren't pregnant.

● In case of constipation, avoid laxatives and take bran.

● Aspirin will only irritate the stomach further, and has been known to cause ulcers. Avoid it!

● Check with your pharmacist in case you have started taking some new medication and find out if that could be the cause behind your upset tummy.

● Spices, readily available at home, help get rid of unpleasant indigestion feelings:Caraway seeds are known to help with indigestion and gas; Cinnamon stimulates the digestive system, helping in keeping it clean; Fennel seeds are commonly prescribed for gas and stomach cramps; Ginger gets the stomach back on track by particularly helping with nausea and gas; Mint, taken on an empty stomach, eases stomach cramps; Thyme too alleviates stomach cramps and gas pressure.

Having rendered this list of home remedies for stomach problems that afflict all of us some time or the other, here is a word of caution! If treating with self-care does not show any improvement, your stomach ailment may be more serious, demanding a doctors prescription. Before you treat it, you also need to find out what caused it. Remedies shall vary depending on what caused the stomach to get upset. However, the common cures delineated above are sure to get you started on feeling better!

Unhealthy Exercise: A Potentially Harmful Activity!

Shikha — Tue, 26 Feb 2008 19:41:00 GMT

The more you exercise the better! True, but not quite. We live under a perpetual illusion that exercise is unconditionally great for the body. Too much of anything is bad, and the same universal truth applies to fitness exercising routines as well. Exercising, though considered the most beneficial activity in one's lifestyle, can wreak havoc when it turns into an “addiction”.

You may think that running several miles a day- everyday, or doing more than a thousand crunches a day, accompanied by a low fat, low calories diet will keep you healthy. You're in for a rude shock! Being committed to a healthy lifestyle is great. However, when this pledge turns into servility and obsession, the negative side to exercising surfaces and overtakes the positive, and you unknowingly become vulnerable to physical, social, and psychological damage.

Even if you have developed a fixation for exercise, it could be an efficacious addiction, where you take out time for your healthy pursuits from your work commitments and family responsibilities. This inclination must not become enslavement. Do not confuse exercise addiction for over-training syndrome, the latter being, more often than not, a case of training for peak performance and competition in athletes. The former, on the contrary, is a chronic condition, the difference established by an attitude of pursuing high levels of physical training volume, even though it is against the practitioners best interest.

Does this ring a bell? You may recognize an exercise addict by his lack of involvement in work, friends, family, and community at large, with all attention diverted towards exercise. Other symptoms that lead to the diagnosis of exercise addiction are: passing up emotional connections for additional hours of sweating it out in the gym, when neither injury nor illness preempt a workout, when all free time is consumed by training, a feeling of guilt if exercise is missed even a single day, and a display of anxiety, irritability, and depression if anything interferes with exercising.

Such individuals are also known to be very particular about maintaining a “healthy diet” Vegetables, high- fiber food, and lots of water are incorporated. However, when calculated, the total caloric fat, and protein intake is very low. A physical exam reveals low body temperature, low or weak pulse, low blood pressure, dehydration and more.

Healthy exercising is all about hard work and discipline, whereas, compulsive exercise pertains to repeatedly exercising more than what is considered safe. Reasons vary from a sense of power and self-respect, to a desire to forget problems and stresses of life, and as a chore or self-imposed punishment. With physical safety placed in jeopardy, such addictive behavior can lead to dangers of dehydration, stress fracture and osteoporosis, degenerative arthritis, amenorrhea (loss of menstrual cycle), reproductive problems, and heart problems.

Unhealthy exercise takes away from the total sum of human happiness. A truly healthy body contains a healthy mind, and it is towards the same, that all health conscious people should aim. Exercise moderately and be safe!

Right Diet for Muscles that are Tight!

Admin — Tue, 06 Nov 2007 22:36:00 GMT

Diet for your tight muscles...

Amongst the vast majority of individuals, people possessing bodies that exude tone and muscularity, look good and feel good. A body that displays the ultimate in fitness and defined muscles not only instills confidence and pride in the one who owns it, but also portrays a healthy lifestyle and personal commitment of the owner. A body with defined muscularity and conditioning is not by chance. Acquiring muscles that are defined and tight (with toned mass) entails a consistent regimen of appropriate exercise and nutritional eating habits. Anyone who has general good health can achieve fitness, in the form of developed and defined muscles, upon being committed to consistent workout and good diet.

Towards the efforts involved in building a muscular body of tightness and overall tone, the physicality aspects of cardiovascular and strength training are fairly comprehended. However, such a regimen needs the essential balance in an appropriate and adequate diet. Apposite nutrition is really imperative for achieving success in building tight muscles and a proportionately toned body.

Upon engaging and following a routine of regular and consistent workouts, nutritionally derived supplements can certainly enhance the development of building muscles that are tight and toned. However, the supplements require support from a biological angle. Such an angle, in conjunction with working out, is in actual food consumption. And food consumption should not be construed as making pig of yourself. No, this is not the way to go! You must know that developing tight and toned muscles calls for nutrition that enables you to achieve optimal success. Certain independent sources within the field of fitness, express that appropriate eating can contribute to as much as eighty percent towards achieving optimum muscularity.

Protein contributes significantly towards building muscle. It is absolutely important to be aware of the food groups that possess protein. Such foods are not only supportive in developing muscles, but also maintain balance in muscle mass and defined muscularity.

While dairy products such as cheese, cream, whole milk, ice cream, and certain vegetables (like potatoes) are relatively elevated in their respective levels of protein value, and possess a considerable degree of fat as well. Though nutritious, such foods can lead to the formation of fat accumulations beneath the skin. Such bodily-acquired fat, through consuming either a significant or excessive amount of these foods, can affect the muscles as they are being developed. These effects are realized by a lack of definition, or, in simpler terms, the tightness within the muscles, for muscle mass develops through appropriate workouts and right diet.

So, keep close tabs on the kind of diet you are taking. Pick the right foods within particular food groups that are the best contributors towards building muscle mass as well as defining the muscularity. Think eggs, fish, lean meats, poultry, beans, grain products, nuts, and seeds!

Keep a tight rein on your diet, and you will have your muscles tight!

Pre workout Nutrition Tips - Fuel it up to go all out !!!

Admin — Tue, 06 Nov 2007 22:20:00 GMT

A Body's Need to Succeed

The human body is an amazing creation of biology and spiritual infusion. Biology can be defined as the body's all encompassing system, with anatomy serving as the framework for the body. The spark of what brings life to bodies could be regarded as the infused spirit. For functionality, the body needs to be fueled to function optimally in correlation to its intended performance. Proper fuel, as in nutrition, is the key to providing energy to the body. The types and quantities of nutrition, in the form of foods, are essential for the body to be as fit as a fiddle. To possess awareness in knowing which foods contain the highest values in nutrition can definitely impact the level of performance that is to be achieved.

Whether it’s a workout regimen to maintain good health and fitness, or workout sessions to optimize results towards sports, or preparing for an actual sporting event; nutritional foods are essential and significant to strength and endurance. And in meeting a body's nutritional requirements for the tasks in the workout that lies ahead, it is imperative to infuse the diet with the adequate sources derived through a variety of foods. And the consumption of these foods has to be in ratio to the demands necessary for optimal performance and overall maintenance.

Narrowing the focus towards preliminary and adequate nutrition (prior to the applicable workout) calls for concentration on what could be considered as the prequel period to the activity (in which physical demands will be placed upon the body), as well as the subsequent requirements in clarity and focus of the mind. Good, nutritional dietary habits on a daily basis are of ultimate benefit in overall fitness. The target should be to consume the requisite nutrition within the twenty four hour period prior to the workout, event, or competition.

As a preface, and in conjunction to nutritionally enhanced foods, is sufficient hydration. Upon an individual working out, engaging in sports or competing competitively, adequate hydration is as crucial to a body as is nutrition. The significance of hydration can best be described in the analysis of the actual weight of a respective individual's body perspiring during activity. Perspiration exudes fluid from the body, in the form of bodily-contained water.

During the rigors a workout, sport activity, or competition; if an individual's body is not adequately hydrated, and as a result, derives the required hydration from the bodily mass (the body's fluid weight); the overall consistency of weight can be lost. Such loss can affect the performance. Certain reports by fitness experts reveal that for every single percent of body weight lost, up to a ten percent decrease in performance abilities can be realized. Therefore, prior to any physical activity (such as workouts, sports, events, or competitions), you must ensure adequate hydration by equipping your body with adequate fluid reserves. This will help your body achieve sufficient hydration to correlate with appropriate nutrition for optimal balance and performance.