Wednesday, December 22, 2010

Two Glasses Of Water – The Healthy Eating During Christmas.

It’s Christmas in a couple of days and I have already started eating the sweets. I am not going to deprive myself of the food and sweets this Christmas. But I am also not going to forget about my health. Well, as always I have a plan to go about with this festive season and I am going to stick to it. I have come up with a simple yet very effective step. I have named it “Two Glasses Of Water”. This practice will guide me and you to stay healthy and at the same time not deprive oneself of the delicious Christmas food and sweets that we can indulge in once a year.

“Two Glasses Of Water” – How to Practice?
Drink a glass of water before eating any sweets and another glass of water after eating. The first glass of water will help you in eating less because you will feel full and the second glass of water will prevent you from overindulging in more sweets because again, you will feel full.

Alcohol is something that is had in plenty during this time. So if you are not able to avoid the drinks, here is a solution. Drink two glasses of water for a glass of alcohol. So start with a glass of water and every glass of alcohol must be followed by a glass of water. The water will help in reducing the diuretic effect (alcohol increases urination and flushes water from the body) and at the same time it will help you in keeping away from overindulging.

It’s simple. The idea of this practice is to stay full most of the times so that you don’t overindulge.

This practice of “Two Glasses Of Water” will not only help you through this Christmas season but also throughout your life. 

Stay Healthy! 

Thursday, December 16, 2010

Fitness Myths and Facts - Part I

When it comes to health and fitness, we hear a lot of things from a lot of people we come across. Some will tell us from their experiences and some will tell us what they heard from others. Some of it will be true and some of it will be false. There are a lot of health and fitness myths and facts. In this part, I have busted five myths.

Myth - More Proteins helps in gaining big muscles
Fact – For hypertrophy (increase in muscle size) one has to eat all the required nutrients in their specific amounts and do weight training. An athlete would need 1.2 to 1.5 grams of protein per KG of body weight. Extra amounts of proteins put extra stress on kidneys and liver. Proteins when eaten in excess get converted into fats. The muscles don’t increase in size until and unless they are exercised.   

Myth - Longer workout duration causes more weight loss
Fact – To lose fat weight one has to do low intensity exercises for a longer duration up to a point. But that doesn’t mean one has to exercise for countless hours. If exercises continue beyond the point, the benefits from your workout will be reduced and it can cause overuse injuries (overtraining). An hour of workout each session is good enough to get good results.

Myth – Frequent exercising, faster the muscle grows.
Fact – This again will cause result in overtraining. One cannot gain muscles in a few days. The process of muscle growth takes place when you rest the muscle. So if you are working out the same muscles over and over again without giving them any rest, those muscles will have no time to recover and build. It usually takes around 24 to 48 hours for muscles to recover.
Myth -Fat can be transformed into muscle
Fact – Fat and lean muscles are two different tissues. Fat can never be converted into lean muscles. Many young aspiring bodybuilders/fitness enthusiasts make a mistake of putting on a lot of weight thinking they would do a so called definition workout once they become huge. But let me be very clear, in order get a defined body one has to have a lot of lean muscles. So if you are thinking about converting all that fat weight into lean muscle, just remember that won’t happen.      

Myth - More the abdominal exercises, more the fat loss in that area
Fact – People waste a lot of time doing abdominal exercises thinking they will lose fat from the abdominal region. The fact is; they are only strengthening the abdominals. The fat that is sitting on the muscles below the skin remains there forever. Like other muscles, abdominals too has to be given time to recover. Remember spot reduction is not possible. So the only way to get a flat stomach or defined abdominals is by doing a combination of aerobic/cardio training along with abdominal exercises. 

Stay Healthy!

Friday, December 3, 2010

Exercises For Women Trouble Zones - Butt, Thighs and Hips

The most important thing a woman wants from her workout program is to get in good shape. When they talk about good shape, they are talking about their hips, butt and thighs. Before I write more, let me just tell you why women choose/need to work more on these areas than the other. It is because the physiology of a woman is such that most of the excess fat/weight is accumulated in these three areas. While in a man it is the abdominal area that carries a lot of excess fat/weight. Let me be very clear to all the women and men; Spot reduction is not possible. Only a combination of aerobic/cardio training and weight training can shape you up and give you results.

Include the following exercises in your workout routines and see results. 

Aerobic Training
Aerobic dance/Cardio routines
Stair climbing/Take the stairs instead of the elevator

Weight Training

Now that you know what to do to lose all that fat, just get going. Stick to a proper weight/fat loss diet and exercises and you will start seeing changes in a couple of months. Remember, no matter how overweight and out of shape you are, you can always turn things around by exercising and making right food choices. 
Please consult your physician before starting any workout program especially if you have any health issue. 

Stay Healthy!