Four mantras to get the body you want




Obesity has become a nationwide problem these days and people are becoming more aware and are taking more steps towards a healthy lifestyle.

But, most of them complain about not having weight loss or regaining weight faster after quick weight loss.  Keep in Mind – “There is no quick fix for your body weight”. One should always target long lasting weight loss. Setting such a goal will help you be in shape for longer period and makes you mentally stronger.  I will discuss diet in a later blog.

To achieve a fit and strong body, start to follow these 4 mantras in life. 

·         Training: Interval, Hill & Weights: If you wish to have a healthy weight loss and toned body, adopting High Intensity Interval Training (HIIT) will work best for you. This workout strategy is for those who are facing weight problems or not able to lose weight even after exercising rigorously. HIIT workout will help you achieve to get a more toned and healthy body, all you need is some motivation, a personal trainer or join a group training to get your fitness routine started. Practising HIIT workout with body weight training sessions makes your core, arms and legs stronger. Also, it improves your body balance, lungs and cardiac strength. If your exercise regime at the moment is giving you “steady state”, it’s time to switch to HIIT exercise.

·         Eat green: Consuming green vegetables will not only help you lose weight but give your body adequate nourishment to remain healthy for longer time. Vegetables consists of a natural coloured pigment called chlorophyll. Eating courgette, green onions, lettuce, spinach, green peppers, peas, celery, artichokes, cucumbers, brussels sprouts, green beans, kale, broccoli, and cabbage will give your body adequate amount of fiber that keeps your stomach full for a longer time. Most of the people confuse the feeling of empty stomach with hunger. By eating vegetables, the fiber makes us feel full for longer. Also, it detoxifies and removes unwanted fat from the body.

·         Kill Refined Sugar - Eat Carbs and Proteins: Eating sugar might give you happiness for a moment but it won’t give you the weight loss you desire. Refined sugar contains fructose which gets deposited in your liver and later on turns into fat. If you wish to lose weight, cut down your sugar and start taking protein and carb rich diet. Studies shows that consuming protein rich diet will curb your hunger up to 60%. If your target is to lose belly fat, try going for a healthy protein and carb rich diet and cut down refined sugar from your shopping list completely.

·         Water All Day: While in school, you came across the information that your body formation contains 60% water. The basic function of our body like digestion, distribution of nutrients, absorption, cleansing, and body temperature is done by water in our body. So, if you are having any problem with your body, take a note on how much water you drink in a day. Water not only cleanses your body but also helps you lose extra weight. Do you know that a glass of water can control your hunger pangs? A glass of water can control midday snack cravings, imagine what 12 glasses in a day would do to your body.

These 4 simple rules are some of the most important points for having a long lasting weight loss and healthy body. Start practising them today.


Women of all sizes: can they become healthy through exercise?


Women of all sizes: can they become healthy through exercise?

Do you desire to live longer, have more energy or feel better? Then, look no further than working out. The health benefits associated with exercise cannot be ignored. This is especially in women of all ages, sizes and shapes as they gain from a moderate amount of exercise. Physical activity and exercise can be a fun way for people to spend quality time together. It gives you the opportunity to do something you like, enjoy the outdoors or unwind.

In simple terms, exercise is a great way to have fun, acquire health benefits and feel better. Make it a routine to engage in physical activity a couple of times a week.

Some of the health benefits of exercise include:

·        Improves mood

·        It combats diseases and health conditions

·        Boosts energy

·        Helps to control weight

·        It is a good way to have fun

The recent campaign from Sport England is a great campaign to get women and girls moving again.


3 Main Reasons to Keep Training in the winter


3 Main Reasons to Keep Training in the winter

Training is definitely daunting in the winter months. Just think about the cold, wet and dreary surroundings that you have to wade through. But, these things should not be reason enough for you to just pamper yourself at home, spend more time in bed and indulge in an eating binge. Below are three main reasons NOT to slack off in your winter training:

You will burn more calories

During the winter season you will most likely find yourself being easily drawn into eating foods that contain high calories and before you know it you are already gaining that excess poundage. What many people do not know is that winter is the perfect time to go training because when the weather is cold, your body will have improved metabolism as it tries its best to burn more calories in order to keep you warm. Therefore, if you want to continue losing weight and keep it off, never stop your training regimen during winter. Remember that you have to look fit and healthy before summer time comes. So, if you just pamper yourself this winter by not staying active chances are you will not be in perfect shape for your summer getaways. 

You will have better mood

Research reveals that the cold season increases some people’s risk for depression. There is just something about the cold weather that makes them feel sad and depressed. If you do not want to be like other people who feel blue this winter season, better continue your training regimen and you will find yourself feeling so much better than those who refuse to stay active. The reason for this is that when you train, it will become easier for your body to continue producing those feel-good hormones known as endorphins. Besides, training also stimulates your parasympathetic system which will also lead to increased production of serotonin and dopamine which are neurotransmitters that play a crucial role in making you feel happy. 

You will have improved muscular and cardiovascular health

If you stop training this winter your body will also tend to hibernate. In other words, your muscles atrophy while your metabolism will also slow down. The best thing about training in winter is that it is so much easier to lose that heat that your body produces while training. Since the environment is cold your body does not have to suffer from extra heat stress that you usually experience when training in summer. Without the extra heat, you will have one less thing to worry when you want to stay active despite the cold weather. Add to that the fact that it is also easier for you to train your cardiovascular system harder and give your muscular system that extra push as you also exert more speed in your training. The result would be improved cardiovascular system and greater muscular endurance.