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“I only need to do strength training since I want to build muscle.”
“To get rid of this belly and get a defined mid-section you need to focus on doing an hour of ab crunches every day.”

The above and many more such declarations are routinely heard in any gym or a fitness studio amongst a group of fitness enthusiasts. However well-intentioned these statements may be, they are based on an individual’s perception of what he or she thinks will work for them. And of course, very often even those needs and goals are based more on preferences than actual needs.

Your fitness needs are not only about your current favorite activities, but also about functional strength and comprehensive exercise programs that can help you deal with lifestyle-related illnesses and many other health concerns.

By mixing it up and introducing variety into your fitness program you not only cross-train your body and keep the mind engaged but also maximize the effort and time you put into your workouts. The idea is to keep your workouts interesting, challenging, comprehensive and result-oriented while you engage in your favorite sport or activity. Follow these tips to assure a complete workout for yourself. (more…)

Body odor is one of the most disgusting problem for you and also for the person standing next to you. As we have seen in several deodorant ads, a stinking person will not have much to do on a crowded area, and most important of all, he will be driving people away from him “literally”.

Body odor is a smell that is unpleasant and specific to the individual, and can even be used to identify people. All active people will face embarrassing situations at least at one point in their lifetime due to their body odor.  And so, it is most important to learn how to prevent body odor, thus remaining fresh all day long. Everyone knows that the obvious solution to this problem is to use a deodorant. But nowadays, studies are proving that even deodorants are harmful to your body and their use must be as minimal as possible.

Keeping this in mind, I have listed a few tips on how to prevent body odor. These are very handy and can be done with the kitchen ingredients, so, you don’t need to bother about side-effects or similar problems… (more…)

There are several common beliefs associated with the right diet plan for a diabetic person. Trouble is, not all are true. There are some who believe that all vegetables and fruits are ideal to keep blood sugar levels under control which even help in weight loss, while others maintain that maida (all purpose flour) and rava, being derivatives of wheat, are safe food items. Some even avoid rice, but eat rice flakes instead.
Eating right is essential for any person with diabetes melitus, because certain choices of food can significantly reduce sugar levels.

Any food item high on fibre content is the best choice. For example, wholewheat, broken wheat and atta are better choices than maida, rava, sevia, noodles, pasta, etc. Since the skin of wholewheat is difficult to digest, the body has to work harder to digest it, bringing the blood sugar levels down. Similarly, wholewheat or atta chappati, wholewheat bread and wheat puttu are better than rice, idli, rice puttu and rice flakes (aval), which are made of fibee-less polished rice. Ragi puttu, ragi dosa, ragi porridge, oats porridge and cornflakes are better food options for a diabetic than rice items.

As for a vegetarian diet - vegetables and fruits, diabetics should pick those that are high on fiber and low on starch. For instance, all greens, cabbage, cauliflower, okra, beans, brinjal, (more…)

Losing weight and staying fit is top priority for most people and today, there are several workout and diet options available that will help you get to that goal. You can either hit a gym or dance class or even invest in a personal gym at home to burn the calories. At the same time, though, it is important to stick to a personalized diet plan that best suits your requirement.

Before embarking on an exercise or diet routine, it is essential to figure out what you want for your body. Are you looking at losing weight or building muscle mass? Because each of these requires a different strategy.

HOW TO BUILD MUSCLE

If you are already at an ideal weight and want to build muscle, focus on strength training exercise, weights, stretches and some yoga as well at least three to four times in a week.

To build muscle mass quickly, the workout should be supplemented with a good diet. The diet must include at least three meals with a perfectly balanced mix of carbohydrates and proteins. You may consume extra protein in the form of skimmed milk or egg white. Also remember that daal should be an integral part of lunch and dinner. (more…)

Milk is one of the simplest forms of protein that can be consumed every day. About 100 ml of cow’s milk contains approximately 3 grams protein, 4 grams fat and 4.5 grams lactose or milk sugar. Today most people, young and old, are health conscious and follow an enthusiastic exercise regimen. Even young children are engaged in extra sports or coaching classes for some game or sport. This means more work out of the muscles, more wear and tear and muscle rebuilding. But in following such a lifestyle, the question is if this individual is consuming an adequate amount of protein to rebuild and repair these muscles.

Tissue and muscle building, maintenance and repair is a constant process, requiring frequent and adequate supply of protein. Inadequate consumption of protein leaves people feeling exhausted and their bodies unable to build and maintain muscle. Milk, however is one of the best sources for this protein and can be consumed every day. In fact, drinking a glass of milk or 2 to 3 cups of milk-based tea or coffee is a habit for most people. And if milk is not ingested directly, there are others who make up for it by consuming curd.

While these are a good source for protein, it is ideal to remove the cream or skim the milk as the fat in milk is of animal origin and can add too much fat and cholesterol to your body. (more…)