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Healthy lifestyle Stories

How to keep Fit during Quarantine

Under the current global situation, it is not safe to go to a gym and engage in the usual exercise schedule. Instead of that, we must adapt and make a change. Because first priority is safety. We must live first, to do all other things. But it doesn’t mean that we should quit exercising. There are plenty of ways to workout without going to a gym.

Why we should avoid gyms?

Firstly, we have to understand the reason why it’s not safe to go to a gym. The main reason is, it gathers many people in a small area. The other is it spreads our secretions in bulks like sweat and saliva. So not only gyms. If there are any other places these two things happen, it is your responsibility to avoid those places in this pandemic era.

How we stay fit without a gym?

Even though we don’t have more weights in our home, we can do bodyweight exercises, cardio or HIIT exercises. Our recommendation is to perform HIIT or sprinting exercises as it is more effective and beneficial. You can find the importance of HIIT or sprinting exercises over usual cardio if you click here.

The next important thing as the workouts is food. 80% of your body if the food you take in. So it is very important to consider what we eat even in this quarantine. Maybe we all don’t have the same economy. But it doesn’t cost a lot to eat healthier. You can make your own food by roughly calculating the number of calories you take in. All you need is vegetables and proteins like fish or meat. You can find delicious healthy recipes from here. If simply said, avoid starch and more fat-containing food and eat veggies and fruits as much as you want. Avoid more added sugars too.

How to enjoy exercising in quarantine?

You can follow the below tips to make your routine more fun and enjoyable.

  • If you are performing jogging or sprinting exercises, you can use different tracks to give a change. Then it will not be same in all days. Remember to wear a mask and sanitize your hands after.
  • Try to find a challenge in apps or other programs to hit a target at the end of 30 days or like that.
  • Try to find substituents from your home as weights. You can use empty gas cylinders or your dog as a weight even.
  • Join your kids or pets to your schedule, then it will be more fun.
  • You can add variations to your workout. If you perform 20 jump squats then try to dance to your favourite song. Likewise, give a change.

So try to add these tips to your lifestyle while being in home during this pandemic. Stay safe and be nice.

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Healthy lifestyle Stories

A study finds the Benefits of HIIT over Traditional Exercises

According to the newest research published in the American Journal of Physiology, Regulatory, Integrative and Comparative Physiology, few minutes of HIIT workouts or sprinting exercises are much more beneficial than longer sessions of exercises. This finding states the stimulation of beneficial improvements in mitochondrion functions.

Mitochondria are the fuel stations in all living cells. They are generating energy sufficient to perform cellular activities. So as we are dealing with metabolism, mitochondria are essential to achieve a good health. After a previous research, some facts about mitochondria

A previous research found few facts about mitochondria. One is exercise has the ability to create new mitochondria. The second is, it is also can improve the function of existing mitochondria.

As a result of a single workout session, mitochondria generate a signal. This signal has the ability to lower the risk for chronic diseases by altering cells. High intensity interval training exercises are like short bursts. They are simply the physical activities which can increase your heart rate in a short time. You can use brief recovery periods in between. Still the effect of intensity towards the mitochondrial response is a mystery.

What happened in the Research?

The research has done by taking 8 young adult participants as the sample who did cycling exercises by changing the intensity. The results obtained from the research as below. All these exercises are continuously done within time intervals.

  • 30 minutes of moderate intensity workouts had 50% of peak effort.
  • Four 5 minute cycling sessions at high intensity had 75% of peak effort allocated with 1 minute of rest time.
  • Four 30 second sprint cycling sessions had maximum effort allocated with 4.5 minutes of recovery time.

The research has done by measuring the energy spent by the participants and have compared with the mitochondrial changes occurred in the thigh muscles. Researchers have found that the levels of reactive oxygen species have involved in cell signaling. These reactive oxygen have found changed in different parts of mitochondria after performing exercises. Even higher amounts of reactive oxygen can be harmful but only appropriate amounts were found in all participants.

Guess the best finding ever…

The most important finding is, fewer minutes of high intensity workouts have produced similar amounts of mitochondrial responses as the longer time periods of moderate intensity workouts. This means as a result you can burn the same amount of calories by doing loner period of moderate intensity workout or by doing few minutes of higher intensity workout. For instance researchers say that as 2 minutes of sprint exercises with intervals can be replace 30 minutes of moderate intensity aerobic exercises.

In conclusion, this is a great finding to replace our busy lifestyle and also to save our time.

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Healthy lifestyle Stories

Best Pre & Post Workout Foods

Maybe you have done tons of exercises but still have no results? That can be due to two reasons. Our body is literally what we eat and what we do. 80% of our body is the things we eat and other 20% is the workouts we perform. It is not the fact that always we have to eat clean food, but also the time really matters. So we are here to guide you on the time intervals which an exercising person should eat.

Before exercising, our body needs to fuel up. But the question is, “How much we should eat?”. But there is no fixed amount. It depends on person to person by the metabolism rate of each. Simply, it is the amount of calories our body can burn.

Food for Endurance Routines

For an endurance routine of hour or more, you have to take a meal with high carbohydrate intake as the pre workout snack. At least about 300 calories. Getting a food which can increase the blood glucose level as the pre workout meal has many benefits. It also helps you to workout at a higher intensity for a longer time period.

When coming to post workout foods, the most common mistake that many of us are doing taking a considerable amount of carbohydrate. This is the reason for many of the people to not achieving their dream body. After doing the workouts, the first important step is you should drink water to rehydrate your body. Because it looses more water from your body when you are exercising. Protein is the essential form of food to take as a post workout meal. As it contains the amino acids which is required to stimulate body muscles to grow and repair.

As the second important thing after workouts is, not taking high carb containing food for the first few hours after the workout session. Because if you eat carbs at this time, the body will try to store them as fuel in muscles to use later. The recommended combination of protein and carbohydrate for a post workout meal is, 15 – 25g of protein can be eaten with 0.5 – 0.75g of carbs. We will list few pre and post workout foods down below.

Pre workout foods
  • Whole grain toast, peanut or almond butter
  • Chicken thighs, rice and steamed vegetables
  • Oatmeal
  • Protein smoothies 
  • Brown rice with chicken
  • Bananas
  • Peanut butter sandwich
  • Energy/Granola bars
  • Yoghurt
  • Veggies and fruits like berries and beets
  • Or any other combination with high carb content
Post workout foods
  • Eggs
  • Greek yogurt
  • Pistachios
  • Salmon
  • Turkey
  • Or any other protein containing food which satisfy above requirements
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Categories
Adductor Calves Glutes Hamstrings Legs Quadriceps Workouts

Sumo squats for Lower Body Strengthening and Butt Lifting

Sumo squat vs Squat

We all know that squats is an exercise with many benefits including lower body strengthening and calorie burning. Specially for women who needs a bigger butt, you must definitely add squats for your workout schedule. But when talking about squats, it has many variations to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat and sumo squat. So we are here to discuss more in detail about Sumo squats in this article.

Sumo Squats

Sumo squat works on many lower body muscles at once including quads, glutes, hamstrings, hip flexors, calves and most importantly, sumo squat targets your inner thighs. Also, in sumo squats, there are few different variations categorized on the muscles work and the style of performance. Some of the sumo variations are, sumo squats with weights, sumo squats with kettlebell, sumo squat with barbell, sumo squat pulse and sumo squat deadlift.

Sumo squat muscles worked are the hamstrings, glutes, quads, hips, abductors and calves. Apart from the muscles worked in traditional squats, the sumo squats targets more on your inner thighs or abductor muscles.

Sumo squats benefits

Same as other squat variations, sumo squats also mainly targets the lower body muscles. It helps to strengthen your lower body muscles while improving the stability and balance of the body. Also sumo squats will help to increase the abduction activation which abductors are the inner thigh muscles.

How to perform sumo squats?

When performing sumo squats, you can choose a weight or either not. If you are a beginner, then we recommend you to try without weights first and later on you can add weights for better results. When adding weights grab a heavy dumbbell or a weight plate. Follow the below steps to perform the sumo squat.

  • Stand with your feet slightly wider than your hip width (In this step your feet must turn out like a base of a triangle)
  • If you are performing sumo squat without weights, then let your arms hang straight downwards freely and if you are preforming with weights, make sure to grab your dumbbell or weight plate tightly with both of your hands
  • Now bend and get to the squat position until your knee joint makes nearly an angle of 90 degrees. (In this step if no weights, then clasp your hands together)
  • Hold this position for 2 3 seconds and get back to the initial position
  • When standing, if you are performing without weights then let your arms hang freely
  • Repeat for 3 sets of 10-15 repetitions
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Categories
Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

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Categories
Abs Healthy lifestyle Oblique

How to get rid of Love Handles Quickly

For many women, their one and only target is to lose these side tiers located on top of your obliques. These are the reason for many of the women to look like they are out of shape, lacking of a thin waist. It is true that to get rid of love handles is pretty challenging, but here we are to help you to achieve your dreamy figure with thin waist.

Why are they called love handles?

Even though all of us hate that fat layer, you might be wondering why it gets such a cute name. Well it is because, usually when a couple walks, your partner will grab you by your hip. So instead of fat layer or flab layer, it was called the name “love handles”, then it will give people a familiar and friendly manner than calling with weird names.

What causes love handles?

The major reason behind love handles is the fat retention. This occurs primarily when we had excess of food. In other words, when we consume more calories than the amount of calories we burn. With time, these fat cells deposit around come areas. For men, mainly in abdominal areas. That is why men have huge tummies. Also for women, hip areas and arms. But this can be vary from person to person. As the fat deposition are comes along with the genetics.

How to get rid of love handles

This cannot be done by just doing ab exercises. Because the truth is you cannot burn your excess fat by doing simple exercises which specifically targets some or one of your muscles.

Firstly, you should do HIIT or cardio exercises. If you select to do cardio, then minimum 30 minutes you have to work on that and if you select to do HIIT, then 15 minutes will be more than enough. My recommendation is to go with HIIT as it is more effective. You can follow the below link to get to the HIIT exercises that I honestly followed in my weight loss journey.

HIIT Workouts

So, coming back to the main topic to tell you more about losing love handles, the second most important thing is the food you take in. If you are taking more carbs in your meals, then keep in mind carbs are the main reason for you to have those love handles in the first place. So, focus on your diet. Take less carbs and more fresh vegetables, fruits and proteins. It is okay to take natural food which contains sugar but make sure to limit added sugars and high fat containing food. It is good if you can make your own food other than having from stalls. Then you can achieve your target in a lesser time. Also, make sure to use canola or olive oil when you make your food. You can find many delicious healthy recipes by the below link.

Healthy Recipes

The next important thing is exercising. Along with HIIT workout of 15 minutes, you can do other exercises which targets more on obliques. That’s it. Just 3 tips. You get your dream body.

Oblique Workouts

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Categories
Abs Adductor Glutes Hamstrings Healthy lifestyle Oblique Quadriceps Workouts

The Obliques Killer Workout, Side Planks

If you are searching for a workout to get rid of your side tiers, then this is the right workout for you.

Side planks muscles worked

The side plank is a great workout for obliques and also for many more muscles like glutes, hamstrings , quadriceps and abductors. But it primarily work as a abs exercise as it targets more on oblique muscles.

Side Planks Benefits

Side plank is a great workout with many benefits. It primarily targets your obliques but it also strengthens core, legs, arms and wrists and also it helps to improve balance of the body. Simply side planks will tone your shoulders, obliques and leg muscles as well.

Side Plank Variations

As well as other exercises, this exercise also have many other variations. You can choose the variation that you need to do, according to the muscle that you need to work on.

  • Bent-Knee Side Plank – This is most suitable for beginners as this is the easiest one. In this variation you can place your knee on the ground instead of the feet
  • Side Plank This is the usual variation which is little bit advanced than the previous. Steps to perform this variation will be explained at the bottom of the page.
  • Elevated Side Plank – In this variation, the only difference is you are placing your palm on the ground instead of your elbow. Other steps are same as the below.
  • Side Plank With Leg Lift – This is a way advanced than the previous variation. The steps to perform this is almost same as the usual side plank. The only difference is you are lifting the leg which is not on the ground.
  • Side Plank Knee to Elbow Crunch – This is also another advanced variation of side planks. In this variation, you are crunching the remaining hand and the leg which is in the top side of your body.
  • Side Plank Rotations – This variation is also can be known as a advanced variation. In here, you have to position same as the way in the usual side plank at first. Then you have to alter your hands and legs by rotating and then keep your other elbow and feet on the ground. Continue this alternation until your reps are done.

Steps to perform Side Planks

So here are the basic steps to perform usual side planks accurately.

  • Lay a mat on the floor and lie on it on your right side (Your palm should be right below your shoulder and feet must be straighten and keep as shown in the above picture)
  • Your head, shoulder and feet must be in the same line
  • Now maintain this position as much as you can for best results
  • For side plank reps, you can do 3 sets of 30 S, 1 minute
  • While holding the position make sure you are lifting your hips without letting them fall down to touch the ground

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Healthy lifestyle Stories

Scientists have Finally Discovered the Switch to Make Human Brown Fat Burn Energy

This is about a life changing fact to many of the people who seek to burn excess fat and get in to shape.

In our human body, there are two types of fat, brown fat and white fat. We all know that fats increase the risk of diabetes and heart disease. But all fat is not created equal. The best example is brown fat. Brown fat has lot of mitochondria, which are the power plants of body cells, than the white fats

Brown fat, also called brown adipose tissue, is a special type of body fat that is turned on (activated) when you get cold. Brown fat produces heat to help maintain your body temperature in cold conditions. These brown fat contains many more mitochondria than white fat does. Mitochondria are the “engines” in brown fat which burns calories to produce heat. So by the process of Thermogenesis, these brown fat cells generate heat in cold temperatures. Not only cold temperatures, these brown fat can be stimulated by chemical signals also.

Even though brown fat are this important, they are present in very small amounts in a human body. So scientists have long hypothesize and finding alternative pharmacological methods to activate the fat to improve metabolism.

For thermogenesis, it is discovered that beta2-adrenergic receptors (b2-AR) in brown fat cells are responsible for the stimulation.

It is not that far to use a drug which specifically activate the target to stimulate brown fat in humans. When it is done, patients with type 2 diabetes will start to determine if this approach can be useful to improve the metabolic control of the disease too.

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Categories
Arms Biceps Deltoid Forearms Healthy lifestyle Trapezius Workouts

The Biceps Killer Workout, Incline Dumbbell Hammer Curl

Incline dumbbell hammer curl is one of the great workouts to tone and build your bicep muscles by specially targeting them. It will also work on your deltoids, trapezius and some of your forearm muscles.

Incline Dumbbell Hammer Curls Benefits

Incline dumbbell hammer curls is a workout with many benefits. Mainly it targets your biceps and increase its size if you are a man, if a woman then it will help you to get nicely toned arms. Also as the incline hammer curl allows the muscles to be under tension for a long period of time, it will increase the endurance and help you to have strong pair of arms. Not only that, hammer curl will help to improve the wrist stability and strengthen your grip. But most importantly, hammer curl only needs inclined bench and a pair of dumbbells. So it is very easy for you to perform.

How to perform Incline Hammer Curls

So here are the basic steps to perform incline dumbbell hammer curl in the correct way. Follow these steps carefully to make your biceps bigger and toned.

  • Sit and lay on an inclined bench after setting its inclination to about 30 to 45 degree angle
  • Grab the dumbbells by each of your hands and let it hang freely towards the ground
  • Now lift both of the dumbbells towards your chest directly without moving your upper arms
  • Slowly put down the dumbbells until it reaches the free hanging position
  • Repeat 3 sets of 10, 12 or 15 repetitions

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Categories
Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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