Very few people are lucky enough to reap the benefits of a good metabolic system. Being overweight could be a serious problem as it complicates existing health problems and can even result in unusual diseases and disorders. Cribbing about increased body weight, low energy levels and a protruding paunch is too common a phenomenon to be ignored.
People try out bizarre ways to deal with an excess of adipose tissues. They run, jog, cycle and do dieting. The numerous efforts made in losing weight go down the drain in most cases. The reason behind this is simple; you are not doing things the right way.
Exercising in combination with a balanced diet is necessary to keep yourself fit and healthy. However, weight loss is not a silly affair without a rule book. One must keep to a set of norms to reduce weight effectively.
Valuable tips to lose those extra kilos:-
You may lose weight in whichever way you want but doubt remains regarding the consistency of such reduction. Weight loss could be drastic but things might revert to square one as soon as you slacken from a rigorous regimen. Try out tips that suit your subjective case and find yourself in good shape.
1. Breakfast is the most important meal of a day- Being on an empty stomach for long stretches can result in bloating. In such a situation a person feels lethargic and tends to give up after least physical exertion. If you intend to retain your appetite for dinner by skipping breakfast, you are slowly moving towards obesity. Have a heavy breakfast every single day.
2. Stop being a couch potato- Sitting in front of the television set or computer screen for long hours can make you gain weight. Remind yourself to indulge in these activities in restriction.
3. Have a high- fiber diet- A high- fiber diet is good for digestive processes. It rids your body of excess gases and acids making you feel light. Such kind of food can be easily broken down to produce energy.
4. Exercise regularly or at least thrice a week- Exercising is extremely important to keep the extra kilos in check. It also adds strength to your muscles. Exercising can improve a person's mental agility as well.
5. Have four meals a day- Having small but frequent meals throughout the day is the best possible way to maintain optimal body weight. Through this practice, the body is assured of regular food supply and hence won't store fat.
These tips will help you lose weight easily. All you need is to get rid of laziness, follow a proper diet plan and do regular exercise to lose weight. Thus, you will get good results in a short span of time.
It is a debate which has been going on for a while now. There are a few who will suggest to run on a treadmill as it is convenient. However, there are others also who strongly support outdoor jogging, because it increases the stamina and of course, provides some much-needed fresh air (as long as you are not in Delhi NCR).
There are pros and cons of both treadmill and jogging. Nevertheless, it cannot be denied that jogging outside has more pros than cons.
Let us compare which one is better: Jogging or Treadmill
Interesting everyday: Nothing can beat the feeling of running outside on a gorgeous day with fresh air. Jogging outside can never be boring, unlike treadmill running. There are endless routines which can be taken and discover new places every day. Regular routine can dull the day. However, with jogging, taking different routines will keep the jogging experience interesting.
Weather: A bad weather can make the jogging difficult or impossible. Heavy rains, inclement cold, or too much heat can be a bit demotivating for jogging. However, treadmill would be a good choice in such scenarios, as you won’t be impacted by any extreme weather conditions.
Different Surfaces: There are different surfaces in jogging, which are not available in treadmill, as there is only one plain surface to walk or run on. While jogging outside, there are different levels for jogging and different textures to jog on. For example, running on the beach or sand helps in burning more calories as pushing forward on sand is harder than on a treadmill. Jogging on the road can be challenging, but improves balance and coordination. Henceforth, it strengthens the muscles and joints. On a treadmill, a person runs on the same flat platform for a long stretch which can be really boring and monotonous. Jogging outside is unpredictable and fun.
Mental Health: On a morning jog, people can escape from their monotonous life and away from the gadgets. Breathing fresh air and feeling the breeze can help in improving not just physical health but mental health as well. There is a greater energy when people hit the run than on the treadmill. Treadmill limits the experience of running or jogging. And, even in the gym people sometimes actively use their smartphone, which does not bring any mental peace.
Cost Effective: One of the major advantages of jogging is that it is cost effective. There is no need to spend big bucks on jogging. However, running on a treadmill is costlier; one needs to either buy a treadmill or a gym membership.
Availability: It is quite common to make excuses for not going to the gym or hitting the treadmill. Jogging takes less time from the day and it is very convenient to fit into a daily life. Jogging can basically be done anytime anywhere.
Body Function: Jogging requires full body movement and mental awareness. A daily jog from point A to B is satisfying. Jogging outside with different elements, like wind resistance or terrains, increases the effort, and helps to burn more calories. However, on treadmill, people sometimes run blindly without being aware and majorly stressing their legs.
After considering the pros and cons of both methods, it is quite clear that jogging is the way to go. Jogging helps bones get stronger, increases stamina, and prevents many diseases like arthritis. It helps to move the joints on a regular basis, maintains blood pressure, and expands the lungs, which ends up increasing lung capacity.
Most people would agree that toning arms is not as easy as it looks. Even if you want to bulk up, there is a lot of hard work involved. Toned arms always look good, and if you want to get started right away then we have you covered. Start with simple exercises and then gradually increase the intensity.
Here are some easy exercises you can do at home:
* Stand while facing the wall.
* Lift your arms to your shoulder level.
* Place your palms firmly on the wall.
* Lower your chest and head by using your elbows. Keep your head in a neutral position.
* Now exert pressure and come as close as you can to the wall.
* Keep your arms straight.
Close grip push-ups
* Lower yourself down into a push-up position.
* Bring your hands close to each other at chest level.
* Keep your spine straight. Now lower yourself, bending your elbows at a 45-degree angle.
* Make sure that your elbows are locked in place while you are doing the push-up.
* Sit down with your feet in front of your body. Stretch your legs and keep your back straight.
* Pull your feet to support your lower back.
* Put your hands behind your hips and lie flat.
* With the help of your flatly pressed palms, raise your hips and then drop down.
* Keep your chest open and exert force on your triceps.
Resistance band bicep curls
* Hold the two ends of a resistance band and place the centrr of the band under your feet as an anchor.
* Keep your chest straight and then bend your elbows, and try to raise your hands to your shoulders, pulling the resistance band taut.
* Slowly lower your arms. Repeat.
* Put your hands under your shoulder.
* Keep your spine and neck straight.
* Keep your head in line with your back.
* Hold this position for 20 seconds.
There are several variations of a plank. Choose the one you will be comfortable doing.
Most of us these days are constantly tapping away at the keyboards and hardly find the time to be away from our computers. Several studies have established the relationship between sitting at a desk for long hours, gaining weight and back pain. According to a study published in the International Journal of Advances in Medicine, 44.7% persons who participated in the study and suffered from lower back pain were either overweight or obese and had lower back pain due to the excess weight, while 28.6% had LBP due to sitting for long periods.
If you are chained to your desk and want to improve your fitness level, do not worry, we have you covered. Here is a list of exercises you can try out while at your desk that will improve your fitness levels and keep you strong and flexible.
It’s a simple and easy exercise and you can take frequent breaks to perform it. While you are seated on your chair, try tapping your feet for 30 seconds at a time, or longer if you can. Repeat it.
With the help of your armrest, you can perform shoulder dips every once in a while at your desk. Place your hands on the armrest of your chair. Move your bottom to the front of your chair and dip down, then hold for 10 seconds. Return to the starting position and repeat four more times.
It is a great way to relieve tension from your shoulder and neck area. All you have to do is, sit straight and raise your shoulders up towards your ears. Hold it for 10-20 seconds and release. Repeat. If you want to add some weight to it, try doing it by holding a full water bottle in your hands.
Try out this isometric glutes exercise if you want to tone your glutes. The best part about it is, no one would even know you are exercising. Squeeze your glutes and hold it for 10 seconds. Release, relax and repeat.
Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests.The research, published in the British Journal of Sports Medicine, analysed results from 36 earlier studies.
Although all the participants lost weight, those doing Hiit saw a 28.5% greater weight loss.
The researchers cautioned that Hiit may not be suitable for everyone.
"Hiit might increase the risk of injury and impose higher cardiovascular stress," they said.
What does the study say?
Researchers from the Federal University of Goias, Brazil, analysed data from 576 men and 522 women of varying levels of fitness.Interval training was defined as cardiovascular exercise which involved repeated brief bursts of intense effort, interspersed with recovery periods. Cycling, swimming, running and boxing were included.
These workouts were compared with longer continuous moderate intensity workouts, most of which were between 30 and 45 minutes. All participants exercised for at least four weeks.Those doing interval training lost on average 1.58kg (3.48lb) compared with the 1.13kg (2.49lb) lost by those doing lower intensity workouts.
-'Fit in three minutes' claim tested
-How to do Hiit at home
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Sprint interval training seemed to be particularly effective for weight loss, although researchers did caution that the wide variety of training programmes made it difficult to recommend one regime in particular.The NHS currently recommends at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking, every week.
Dr Niels Vollaard, a lecturer in health and exercise science at the University of Stirling, said the results were counterintuitive as most people burned more calories during longer moderate exercise.
-"There are two possible explanations," he said.
-"Firstly, Hiit may lead to greater energy expenditure after exercise - metabolism may be increased for up to a day following a Hiit session.
-"Secondly, after a Hiit session, you may be less hungry.
-"In our research, we have shown that appetite hormones are indeed affected.
-"It is, however, not easy to study whether energy intake is reduced as a result of this in the longer term when following a Hiit routine, so at the moment we are still unsure exactly what the reason is."
Michael Mosley, who was introduced to Hiit seven years ago while making the BBC Horizon documentary The Truth about Exercise, said: "In 2012, I tested three lots of 20-second high intensity workouts on an exercise bike, three times a week.
-"My insulin sensitivity improved by 24%.
-"In the programme, we again saw very impressive results with younger, unfit people.
-"The biggest problem with exercise is compensatory eating and relaxing afterwards.
-"People go on a treadmill for 30 minutes, burn around 120 calories, then lie around and reward themselves with a muffin.
-"The theory with Hiit seems to be that it suppresses your appetite and targets the visceral fat in your gut.
-"It's not the calories you burn that matter - it's what you do next."