So what is it about the humble hula that makes it such a hit? This simple hoop not only tones your abs and glutes, but it also helps get rid of those problematic love handles.

To keep the hula spinning on your torso, you need to sway the hips quickly, thus effectively trimming the waist, thighs and hips. Hula hooping is also a brilliant cardiovascular workout, all that swaying gets the heart rate up. Experts say that vigorous hula hooping for eight minutes can burn up to a whopping 110 calories.

One more benefit of using a hula hoop regularly is that it helps build and strengthen core abdominal and lower back muscles. This helps improve and strengthen the spine. As a result, it improves one’s balance, posture and agility. The good thing about hula hooping as a form of exercise is that you don’t have to spend much on it. Plastic hula hoops are relatively inexpensive and are the perfect option for first-timers. Also, plastic being a light material will make it easier for you to get the nuances of using it effectively. Once you have mastered the art, you can always go for a special exercise hoop.

When buying, make sure you get one with a large diameter as these rotate slower, making it easier to keep the hoop in motion. Once you’ve got it going, opt for a smaller hoop. You have to move much faster to keep up with a smaller hoop, this will ensure that you get a more effective workout. One thing that you must avoid, as a beginner, is making the mistake of moving with the hoop. This will make it much tougher for you. The ideal motion is side to side with a little forward shift in the hip that is bumping the hoop along. It is difficult to describe, but easy to feel when you start to get it right. Alternate the direction that you spin the hoop from time to time to get a more even workout for both sides of your body. And guess what, if you’re having a tough time to get your kid to play and exercise, this may just be the perfect option. Just gift your kid a hoop.

Getting the motions right and trying to balance the hoop on the waist without it falling down will be a perfect challenge, one that your little one is bound to enjoy. You can compete with your child to see who can swing the hoops for the longest time. It’s also an ideal birthday party game, one that will have kids jumping for their turn to have a go at it.

So go ahead, get yourself a simple yet highly effective plastic hoop and spin away to a fun workout to get that perfectly shaped body you’ve always dreamed off. Happy hula hooping!

To get started…

• Lay the hula hoop on the ground.

• Step inside the hoop circle. Reach down and grip the edges of the hoop.

• Place your hands apart at a distance that is comfortable for you.

• Bring the hula hoop up to your waist level. Grip the hoop firmly with two hands.

• Gently relax it against one side of your torso and get prepared to send it into a spin.

• Start to move your waist in a circular motion. Spin the hoop.

• Keep moving your waist in a circular motion as you let go. Aim to get the hoop to wrap itself around your waist, round and round. The hoop will definitely fall the first few tries. Just pick it up again and keep going. As you get the feeling for the motion, relax and have fun.

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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.

1. Variety is the key

To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis. To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also causes stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.

2. Explore your options

There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean it will work for you. Once you explore your options, you can determine what mix will work best for your body.

3. Go for cardio

You must do cardio, anywhere from 3-5 times a week depending on your goals. For weight loss or reduction in body fat, aim for five days a week of cardio. For strength training, two days a week of cardio is sufficient, along with 10 minutes of cardio warm up on strength training.

4. Check your intensity

It is important to make systematic increases in the weights you are lifting. Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light. Stretch to improve quality of your workouts. Stretching will make you flexible, so you can move and lift better.

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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…

• The most common remedy is to use an antibacterial, pleasant smelling soap and wear cotton clothes to reduce sweating.

• Apply baking soda to the armpits to absorb sweat and kill bacteria.

• Apple cider vinegar, white vinegar and alcohol can be applied to the underarms to reduce body odor.

• What you eat is directly related to your body odor — so eat healthy and avoid processed foods and too much red meat.

• Frequent consumption of garlic, curry, cumin and masala can be the cause of foul smell.

• Avoid alcohol and tobacco — this worsens your problem.

• Underarms tend to accumulate more sweat, so removing hair by waxing or shaving helps prevent sweat rings.

• Drink lots of water and fresh vegetable juices to reduce sweating and hydrate the body.

• Drink a glass of water in the morning on an empty stomach, along with 500 mg of wheat-grass. The chlorophyll present in the grass will help in reducing body odor.

• A few drops of rose water or tea tree oil added to the bath, will give you long lasting freshness.

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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, bitter gourd, ridge gourd, kovaika and peas are ideal. Potato and tapioca are best avoided. Among fruits, mosambi, orange, apple, pear and pomegranate are safe choices. Bananas, though, are high in their sugar content and should be avoided. Even the small  banana is high in sugar content.

Milk products including curd can also be part of the diet as long as the milk is skimmed before use. When eating non-vegetarian foods like fish and chicken, try and avoid the gravy as that can contain a lot of fat that is harmful for diabetics.

Diet control can go a long way in helping manage diabetes. Control over the disease, however, involves a combination of medication, exercise and diet management. Remember, if the blood-sugar level is not maintained, over time the condition can be debilitating, causing problems like heart and kidney disease and gangrene of the feet, among others.

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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.

To ensure that you don’t gain weight and keep the fat per cent in your body at a minimum, you need to do 25-30 minutes of a cardio exercise like walking or jogging every day and some weight training at least three to four times in a week.

HOW TO LOSE FAT (WEIGHT)

If your target is to lose a few kilograms to reach that ideal weight, your focus has to be on cardiovascular exercise like a walk or jog in a park, treadmill (without incline) or on a cross trainer for about 30-45 minutes through the week. You could also do yoga or weight training or stretches to tone your body, but these should not substitute a cardio workout.

Regular workouts alone are not enough to stay fit. You need to have control over your stomach as well. You have to completely avoid all food containing excess oil like deepfried snacks, chaat, buttery popcorn or corn, nuts and oilseeds like almonds, flaxseed, walnuts, butter, ghee, cream, all sweets, desserts, cakes, cookies, chocolates, ice creams, etc.

If you don’t eat three well-balanced meals a day, you will not only lose fat but also muscle tissue, especially if the protein intake is not adequate. This will make you look aged and your skin will begin to sag and wrinkle. Never substitute a meal with just fruits, salads or boiled vegetables.

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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. The recommended quantity is about 500ml skimmed milk every day, that would give you approximately 15 gms of protein. Those who work out and train regularly may increase the intake to 750ml of skimmed milk per day. Those who prefer curd should remove the cream from the milk before setting the curd.

Milk is also a rich source of calcium which is important for smooth functioning and contractions of the muscles. Milk also contains vitamins B1, B2, B3 and B12 which are important for healthy skin, nerves and muscles. Vitamin D in milk helps in the proper utilization of calcium for the muscles bones and teeth. As long as you do not suffer from lactose intolerance, it would be a wise step to include milk in your diet.

There is, however, an argument that milk is a fattening food. Yes, the cream in milk is fattening but if it is removed then milk is a healthy and essential food for all ages.

Thus drinking a glass of milk everyday will give you enough energy to stay healthy and helps you build strong bones and muscles. If you feel that this information has helped you or feel like contradicting it, do leave your comments and I will reply as soon as possible.

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Don’t Believe Hype

Although direct food claims such as ‘low-fat’ or ‘high-fibre’ must be proven, there are no controls on the use of vague terms such as ‘light’ or ‘lean’ or over using pictures of skinny-looking models on packets. Unfortunately, many of us are so desperate to be trim that we happily buy into a product’s weight-loss myth. Research by the Consumers’ Association found that nearly half of all shoppers say they’re prepared to pay extra for diet or healthy foods — so it’s no wonder some unscrupulous manufacturers are cashing in.

Worst Offenders

To make sure you’re not being tricked into buying quack foods that won’t help you slim, Dr Frankie Phillips, from the British Dietetic Association, gives her verdict on some of the worst offenders:

Slimline Cereals, How They Trick You:

They fill their ads with super-slim models so you feel that just by eating them the kilos will fall off.

The truth: Many such cereals are no better than normal varieties when it comes to fat content, and some are still packed with sugar. Yes, studies show that people who eat cereal for breakfast tend to be slimmer but you don’t need a special “slimline” product – which tends to cost more – to enjoy this benefit. You’re better off with: A bowl of porridge or no-frills bran flakes with semi-skimmed milk. Both are naturally low-calorie and high in fibre, which helps to keeps you fuller for longer.

Fitness Waters, How They Trick You:

Slender, hourglass-shaped bottles hint at the body you could achieve after drinking this product, while glossy pictures of wholesome fruits make it feel “natural”. The truth: It’s just water with added sweeteners, vitamins — often in negligible amounts — and tiny amounts of fruit or herb extracts. There’s nothing in the product that will make you slimmer or healthier.

You’re better off with: Drinking regular water — it costs nothing and is calorie-free.

Diet Chocolate, How they trick you:

By using words such as “light”, designing slimline packaging and sitting in the “diet aisle” at the supermarket, these lull us into a false sense of security, so we suddenly believe that a food that’s always been a diet no-go is now fine to eat.

The truth: These bars still contain some fat, plus those without sugar use artificial sweeteners, which some studies show can actually trick your brain into eating more in the long run.

You’re better off with: A few small pieces of a good quality, dark chocolate to satisfy your craving, or a fun-sized bar.

Breakfast Bars, How They Trick You:

They’re marketed as diet-friendly and feature pictures of healthy-looking fruit and nuts on the packaging, making them seem like a slimming solution if you haven’t got time for a proper breakfast. The truth: They’re kept in the confectionery aisle for good reason — some have the same sugar and fat content as a bar of chocolate! Pick the ones fortified with vitamins and minerals where possible.

You’re better off with: When you’re in a rush, a shop-bought fruit-only smoothie or a banana will fill you up without piling on the kilos.

Diet Yogurts, How They Trick You:

With their svelte-shaped tubs they seem like the perfect diet food, helped by the fact that yoghurt has long been associated with weight-loss. The truth: Not all yoghurts are created equal. Whole-milk and organic varieties are often packed with fat, while “light” versions can sometimes contain more calories than some bog-standard ones, as well as a whole heap of additives.

You’re better off with: A small pot of simple, low-fat fruit yoghurt — but check the sugar content. Or just add your own chopped fruit to low-fat, natural yoghurt.

Healthier breads, How They Trick You:

They have slim/ trim-sounding names, which makes you think they’re more diet-friendly than normal breads.

The truth: Gram for gram they often have the same fat and calorie content as normal bread, so you’re paying more money for no real benefit. However, some come in smaller slices, which ensures a smaller portion size.

You’re better off with: Supermarket own-brand medium-sliced wholemeal or granary bread — it’s wallet and waistline friendly.

Fruit drinks How they trick you:

They cover their bottles with beautiful juicy fruit pictures and give themselves tropical-sounding names.

The truth: It might look a healthier option than a can of cola but some of these drinks have never even seen an orange or strawberry and are made entirely from flavourings. Even the ones that contain real fruit do so in tiny amounts and often with the addition of plenty of sugar and additives.

You’re better off with: Pure, unsweetened fruit juice — and you can even dilute it if you’re really worried about the calories.

These are some really good facts that one needs to follow in order to slap the deceiving ads on TV and other media. Eat natural food and do regular exercise to stay healthy rather than pouring your money on these worthless products. Please do leave your comments and opinion about these truths  and let others benifit from them.

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Trouble is that the answer to all these is ‘No’. Everyone’s buying and consuming what’s convenient, fast and tasty. It sure is easier to eat a chocolate or desert after dinner than wash and cut an apple or fruit. At the end of a long working day, there’s just no time or inclination to prepare a salad. Making rice or pasta or just ordering a pizza, is anyday easier than slogging out in a kitchen to make atta rotis.
But then, man was meant to eat both cooked and raw food, whole fruits and salads, and natural foods like grains of wheat, ragi, jowar, bajra, corn, oats and whole beans like channa , rajma, moong, mote, lobia, etc. These raw fruits and vegetables and unrefined grains and beans are packed with vitamins and minerals that help us keep well and fit and boost immunity. Also, the common question of  ‘how o lose weight with natural diet’ can be well found here.

Adults and children who follow a healthy diet regularly tend to fall ill less often. Moreover, the extra vitamins and minerals help the body processes to function more efficiently and smoothly giving a feeling of wellness, high energy levels and fitness that no tonic or pill can supply. Fuits and vegetables are also a great source of natural fibre that help prevent obesity and several related lifestyle diseases. Fibrous food also prevent constipation and acidity.

How does the fibre work? Fruits, salads, rotis and beans help fill us up and are low on calories and fat. For example, eat an apple at 11am instead of a cookie. Have a fruit after dinner rather than a scoop of icecream. Eating a salad with both lunch and dinner helps cut down on overeating rice or sabji during the meal. Two phulkas in a meal are more healthy and filling than a cup of polished rice.

Every time fibrous food is consumed, the body has to work harder to digest it. If you take two slices of white bread and two slices of whole wheat bread or two idlis and two phulkas, they are over 50 calories each. So what’s the difference? The difference is that when you have to digest the whole wheat bread or the phulkas your body will have to work harder, so it will burn some stored fat, break down some cholesterol in your blood or use up some extra glucose, lowering your blood sugar levels.

When you eat a salad with your meal, you chew longer and your stomach will be busy breaking down those raw vegetables for the next 2 hours. If you extract a juice from an apple your body has hardly any work to do to digest it. But if you eat the apple you are chewing for 10 minutes and then the body has to cut through the skin, get into the pulp, pull out the juice and break down the sugar. Internal exercise and work is going on. You feel full, fresh and you get thinner, lighter and healthier in the bargain.

I hope this article has given quite an information as to why we need to follow a natural diet. Your feedback and comments on this are welcome

• Swap tea…
  …for something else. If you want to get in shape fast, ditch your regular cup of tea and go for a fat burning one instead. Studies show that green tea revs up your metabolism, so aim for several cups a day.

• Take Supplement:
  Fish oil supplements are a great way to shed pounds. A recent study found that volunteers who took them lost, on average, 2 kilos over three months without changing their diet or exercise habits. Fish oils are great for helping your body burn fat more efficiently.

• Avoid Salt:
  Thats the advice most weight loss experts give. When people cut down the salt in their diet, they instantly look slimmer and less bloated. Too much salt makes your body retain water, which makes you puffy around your face and stomach. Go for low salt breakfast options. Dont ass table-salt to your food or cooking, avoid salty snacks such as crisps and geasy on processed sauces which are often packed with salt. Avoid foods that contain more than 0.5g of sodium per 100g on the label. The fresher your food, the less salt it’s likely to contain. Be careful about take-always — Chinese food in particular, is loaded with salt because of the sauces.

• Ditch Sugar:
  Sugar is a diet baddie. Even though sugary foods – such as boiled sweets and mousses – are often labelled ‘low-fat’, they’re incredibly high in calories. And if you dont work off the calories by exercising, that sugar gets stored as fat – around your stomach and waist. Sugar also increases your hunger. So ditch the sugar in your tea and also the colas that you gulp down everyday. Eat low-sugar snacks instead. Chopped vegetables, for example are rich in fiber, so they’ll keep you fuller for longer and will aid your digestion, which helps to reduce bloating. Alcohol is practically pure sugar, so give that a miss, too. If you drink regularly, you’ll notice the difference after giving it up for a week.

• Relax:
  If its day seven already, dont worry. You can still lose weight! Stress really does make you fat. It causes hormones to be released into your body that encourage fat deposits around your waist and stomach. Scientists have found that those with the biggest waist mesurments had the highest stress levels. The hormones secreted during stress cause more fat to be stored, particularly around the abdomen.

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A facial exercise programme is scientifically based on anatomy and physiology. The face has more than 10 bones and 12 prominent
muscles, with numerous branches of nerves, arteries, and veins. Lines, wrinkles, folds and bags are not really wrinkles and lines, they are the supportive facial muscles going soft.

Here are some facial exercises to maintain a youthful look with a non-invasive method. Facial exercises dont take much of your time as these exercises are simple and easy to perform
and it can be done anywhere, even while you are caught up in traffic jams. the best way is to include these facial muscle strengthening exercises at the end of your daily exercise regimen.

Do’s And Don’ts:

Use the pads of your fingers, not the tips to avoid scratching the skin. Take care not to stretch or pull at your skin while exercising as they can lead towrinkling. Avoid face exercises if you have acne, eczema, sunburn or any other inflammation. It is advisable to do these exercises everyday until you get used to them, then you can cut to thrice a week.

To firm up the neck:

• In seated position tilt your head back, press your tongue into the roof of your mouth to tighten up all the muscles at the front of your neck. Count to 10, release tongue and bring your
  chin down toward your neck, you will feel tightness under the chin and in the front of the neck. Repeat 10 times.
• Lift your chin and place both your hands at the top of your throat. Now lift your jaw without flinging your head back. Push your jaw forward to feel the stretch. Swallow in this position to see how tight the neck muscles are. Reapeat 10 times.

Exercises for the forehead:

• Sit in upright position and bring down your eyebrows and wrinkle your nose 10 times. Repeat this 5 more times.
• Lie flat on the bed and stare right up at the ceiling. While staring, lift your eyebrows and repeat this exercise for about 10 times.

Exercise for the cheek:

• Close your lips in a relaxed manner and move them into a pout. Repeat 10 times.
• Smile and when doing so count to about 5 and then relax.

Exercise for spare chin:

• As it is mostly the excess fat stored there, its good to include a 40 minute cardio workout everyday.
• Sitting upright, tilt your head back to stare at the ceiling and bring your lower lip up over your upper-lip as far as possible. count to 5 and let your head come back to its normal position. Repeat 10 times.

Exercise for bags under the eyes:

• Using your fingertips under your eyebrows, gently lift your eyelids and while holding them this way, press your upper lids down and count to 5 and relax.
• Move your fingertips to the outer corner of your eyes. Then move your fingers upwards as you move your eyelids down and count to 5 and relax. Repeat 5 times.

Exercise for lines around the mouth:

• Draw air into your mouth; keep it in there counting to 10, then release suddenly.
• Move your tongue in circles around the inside of your mouth.

These facial exercises strengthen and tone the muscles and the skin is revitalised. The well developed muscle brings increased nutrient-rich oxygenated blood into the skin which covers these muscles and speeds up lymphatic drainage.

I hope these exercises would be of some help to the readers who are facing the above mentioned problems. Please do suggest if you have more or better methods to do the same and I will publish those in this article.
And remember exercise is a cheap anti-ageing solution for your body and your skin, so go for it!