Healthy lifestyle Stories

Drinking Coffee after Breakfast is better for higher metabolic control

A strong black coffee can impair the control of blood sugar after a bad night’s sleep, says the researchers of the University of Bath in UK.

But one bad night sleep has only a limited effect on our metabolism, drinking coffee as a perk can be harmful to the blood sugar control, says the scientists who wrote to the British Journal of Nutrition.

It is very important to keep our blood sugar levels within the safe range to avoid catching severe diseases like diabetes and heart diseases. The scientists declare that currently the number of population with these diseases are far reaching with the popularity of coffee.

The researchers in University Bath have taken 29 healthy people as the sample for their research. Each one of the sample have asked to undergo three different overnight experiments in a randomly manner.

In the first experiment, participants have asked to have a normal night sleep and to take a sugary beverage in the morning walk.

In the second, the participants had a disrupted sleep. Where they were woke up by the researchers in every hour for five minutes time. They were also asked to take the same sugary beverage in their morning walk.

In the third experiment also, the participants were given the same disrupted sleep. But this time they were given a strong black coffee 30 minutes prior to consume the sugary beverage.

After each of these experiments, blood samples of the participants have been taken. These study finds that one night of disrupted sleep doesn’t bother the blood sugar level of the participants compared to the normal sleep. But according to past research, many hours of disrupted sleep and multiple nights can occur negative metabolic effects on the blood sugar levels of a person. So it can be concluded that disruptions occur in a one night sleep like a new born baby or any other disturbance does not harm your metabolism.

But the study says that the impact of a strong black coffee prior to breakfast can increase the blood glucose level with response to breakfast roughly by 50%. Although consuming coffee after few nights of disrupted sleep is good, the caffeine contains the potential to cause insulin resistance. Therefore even though coffee solves the sleepiness it creates another problem by limiting the ability of the human body to tolerate the sugar level in the breakfast.

Even though coffee is the worlds’ most favorite drink, it is okay to have a cup of strong black coffee in the morning after few disrupted night’s sleep. But you should not drink coffee every day as it can have other harmful effects on your body.

Healthy lifestyle Stories

Causes & Remedies for Leg Cramps

We are pretty sure that all most all of us have experienced these irritating cramps. Scenario can be different. Because some are experiencing cramps when doing sports, some can be experience these while sleeping and many other ways. Most of us having these cramps in our legs. Some times calves and sometimes in toes.

Do you know the reason to cause these cramps? It can be due to few reasons. Cramps can occur due to overuse of the muscle, dehydration, holding the muscle in a one position for a long period of time and muscle strain. Muscle overuse is the major reason for the cramps occur during sports and for the cramps occur while sleeping is due to abnormal nerve activity. Most cramps are harmless to the human body while a few needs medical attention. Also 75% of the cramps are occur at sleep.

When comes to treating cramps, first treatment is you can change the temperature of the muscle externally. You can use a hot or ice cloth or else a heating pad or ice. You can ease the pain of the cramp by doing so. Then try to stretch the affected leg muscle using your hands. Even after those 2 tips, if your pain doesn’t improve try to take an anti inflammatory medication.

To prevent from cramps, do stretching exercises before doing sports or workouts. And stretch your calf muscles before going to sleep.

Healthy lifestyle Stories

How to keep your Lungs Healthy

You may still not noticed how important your Lungs is, unless you have a breathing disorder like Asthma. Lungs are the organs which helps you to breathe, by removing waste gasses like Carbon dioxide from your blood stream. So simply, the function of lungs is to supply clean and fresh air rich with Oxygen to your blood stream.

Lifespan of the lungs can be affected with many factors. Like, genetic diseases and environmental factors. When the lungs are infected, they cause respiratory problems as it cannot perform its function well. So, eventually your body organs will damage and finally lifespan becomes short. Due to COVID-19, the requirement of a strong lungs has emerged.

Now let’s see how to keep our lungs healthy for a long life.


Performing exercises to burn your excess fat is great for body and also for lungs. It can prevent many health risks. To burn fat, the most effective method is to do HIIT workouts. Because it takes only few minutes but effectivity is high. Doing cardio exercises and weight training is also good to perform.

Change position

Remember to change your posture. Specially if you are a passive worker. Which means not using much of your body energy. When coming to change in position, you can stand up if you sit for a long time. Similarly you can try any other postures.

Wear a mask

Currently we all wear a mask because of the pandemic. But without pandemic even, you can wear a mask if you riding a motorbike or if you live in an area with higher air pollution. if you are working outside with higher dust amount, then also you can wear a mask. Because air pollution and dust irritations can cause severe lung problems.

Follow these simple tips to have a strong pair of lungs for a better life.


Is it safe to go to a Gym during COVID-19?

Covid-19 is in different spreading levels in different countries, around the globe. Some countries have successfully controlled the situation, some are currently doing well to get rid of the corona virus in the near future and unfortunately, some are getting worst day by day. The question is, whether is it safe to use gyms or not, this will be totally depend on the society or the country you live.

Is it really safe?

For the societies or countries which already controlled or above to control can be answered as “Yes, only if you follow the required precautions to avoid contacts with the virus”. And for the countries which it gets worst day by day, it is safe not to. Not even for the gym, it is safe to avoid contact with any kind of external people during the pandemic for your own safety.

How COVID-19 transmission occurs?

It has found that corona virus spreads between people from direct (by mouth and nose secretions) and indirect transmissions (through contaminated objects and surfaces). In direct transmission, secretions can be spread when an infected person coughs, sneezes and speaks without wearing a mask. Researches have shown that people with close contact (less than 1 meter) with the infected person shows a higher possibility to get the infection.

How to avoid COVID-19?

Maintaining 1 meter distance with each other while wearing masks can keep you safe from getting those nose and mouth secretions from an infected person. Also if you can sanitize your hands frequently, then you can minimize the risk of getting the virus even as it can get to you by surfaces also.

Will London Gyms close in Tier 2 lockdown?

If you are currently in UK, then this will be more important for you. As the British government has introduced a 3 tire system to control the corona virus transmission, they have implemented a few rules. The tire system is categorized by the level of infection areas. They are as medium, high and very high levels of risks.

According to the Tier 2 restrictions in London, the areas which has the higher risks of corona virus transmission has to be close. Gyms, clubs, casinos and pubs are belong to this level of risk.

So finally, our recommendation as the Fitness Crackers is, if you are in a medium level risk area, it is okay to use gyms but with the correct precautions to protect yourself otherwise it is better to do home exercises and outdoor activities.

Healthy lifestyle Stories

Study finds that Belly fat linked to Early Death

The latest study finds that excess belly fat allows a higher risk of early death by many reasons regardless of how much your overall body fat is. In America also like and even in other countries, women have risk of 8% death risk for each 10 centimeter rise in the belly and men have it 12% death risk for each 10 centimeter. But according to the study published by The BMJ, people with larger hips and thigh areas have lower risk of early deaths. According to prior studies, it is may be because of the effect that hip and thigh fat provide toward increased cholesterol and blood sugar level.

The above studies have performed by taking 2.5 million participants as the sample, who were have been studied from three to twenty-four years and the above conclusions are made after analyzing 72 research studies.

In order to determine the early death risk, measures of central fat can be used along with the body mass index which is the BMI value, says the authors of “The BMJ”.

How to measure whether you have excess belly fat?

Well it is simple. Take a measuring tape and measure around your belly a few inches above your hip area. If you are a woman and your measured reading is 35 inches (89 cm) or higher then you are in danger zone. Similarly for men, 40 inches or higher will be in danger.

How to come back to COMFORT ZONE from DANGER ZONE?

Doing only abs workouts will never reduce or burn your excess fat. It can only do is toning the abdominal muscles. But instead you can follow few tips as shown in below.

  • Workout and control your food intake.
    This does not state that you must go in a diet. Simply what you can do is doing more fat burning exercise like HIIT and cardio while eating healthy. I will describe about food in the next tip.
  • Controlling food
    When comes to food, it is not starving to death and eating only few. Effective food controlling is always eating healthy as much as you want. You can eat fruits and vegetables as much as you want. Only you have to do is reducing your carbohydrate saying goodbye to fast food with lot of oil and starch. The next important thing is cuting off high sugar beverages and take fruit juices and detox water instead.
    Fitness Cracker us always recommend you to create your own food by spending a bit of time rather than doing heavy workouts. Because 80% of your body can be toned by eating healthy and the remaining 20% will be the workouts.
    Click here to find out mouth watering recipes which you can make your own.

Healthy lifestyle Stories

US Subway Bread is not actual bread, says Irish Supreme Court

According to the latest reports, Ireland’s Supreme Court has stated that the bread used for the subway buns are too sugary to be bread.

Ireland’s Value-Added Tax Act clearly says that tax exempted bread can not have sugar, fat and bread improver which exceeds 2% of the weight of flour. According to Irish Independent, in the recipe of a Subway, sugar can be added up to 10% of the weight of the flour used. But, it has five times higher content of sugar than the amount which is allowed to have. So literally its like eating cake with a side dish.

According to the study of Jamie Stang, an associate professor of public health nutrition at the University of Minnesota, some of the sugar in the bread are produced during the baking process by breaking carbohydrates. Since it cannot be controlled, the best way to reduce sugar intake is avoiding refined sugar. Out of all sugar, the most harmful for the human body is refined sugar which simply is the added sugar. So consumers must be more concerned about the amount of refined sugar when taking food.

2020 is not the first year which the Subway’s bread came to spotlight. In 2014, Subway company have announced that they are removing azodicarbonamide which is also called “yoga mat” chemical, from the company.

It is a well known secret that a chemical is used to whiten and soften the flour and also to improve the condition of the dough. This same chemical is used to make yoga mats and the underlay for carpets. Anyway Subway company have stopped using this chemical in their products since 2014.

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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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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.

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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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