From the Times of India
Tips to lower total cholesterol (bad cholesterol)
l Instead of simple carbohydrate (refined flour, sugar, sweets, pastries, pasta), choose complex carbohydrates (whole wheat, brown rice, oats, barley, wheat bread, beans, lentils, dried peas).
lDaily intake of nuts (almonds, hazelnuts, pistachios, and walnuts; 1/4th cup a day) helps in reducing cholesterol up to 7-10 per cent. l Increase intake of soluble fibres (oats, guar gum, psyllium seeds, wheat germ, sesame seeds, barley, eatable skin intact fruits and green leafy vegetables).
l Intake of plant sterol and stanol esters (corn, soy, wheat, fortified table spreads (Benecol), green beans, carrots, green leafy vegetables, citrus fruits, tomatoes, cucumber, grapes, cantaloupe, berries, etc) reduces cholesterol by 10 to 15 per cent.
lAvoid food sources of cholesterol like egg yolk, liver, kidney, brains, etc.
l Avoid trans fats (like pizza, pasta, fried, frozen and packaged food, etc).
Tips to increase high density Lipoprotein c h o l e s t e ro l (good cholesterol)
l Regular physical activity (45 min brisk walking daily). It is the best method to increase good cholesterol.
l Increase intake of Omega-3 fatty acids (fish, walnuts, soyabean, flax seeds).
l Replace saturated fats (margarine, coconut oil, butter, ghee, palm oil, whole milk) and trans fats (partially hydrogenated vegetable oil, vanaspati, dalda, cookies, doughnuts) with monounsaturated fats (olive oil, canola oil).
l Intake of 1.3 grams per day of plant sterol esters or 3.4 grams per day stanols (wheat germ, rice bran, pistachio nut, green beans, cucumber, carrot, green leafy vegetables, citrus fruits, tomatoes, grapes, cantaloupe, berries etc.) helps in increasing HDL-c.
l Consume more soluble fibres such as fruits, vegetables and oats that are highly beneficial in raising HDL levels. l Quit smoking and tobacco consumption. l Take alcohol in moderation. Wine is preferable.
(Dr Anoop Misra, director and head, department of diabetes and metabolic diseases, Fortis Hospitals, Delhi
Sunday, September 7, 2008
Tuesday, August 12, 2008
The magic of methi
From the Hindu
Fenugreek seeds have medicinal value and a unique flavour
Fenugreek, commonly known as methi seeds, gives a tangy flavour to the dishes it is used in. The fenugreek seeds help relieve sore throat, throat pain, tonsillitis, dyspnoea (breathlessness) and cough. They also relieve hyper acidity and burning sensation in the stomach. The action of fenugreek is significant because all cough medication causes irritation in the stomach, whereas fenugreek relieves cough without this undesirable side effect. A luke warm decoction of fenugreek seeds taken with honey helps settle a cough and increase urination.
The chemical composition of the seed shows it is rich in protein and amino acids. That is why fenugreek powder is an established remedy for dandruff. It also tones the hair, making it silky and shiny.
Fenugreek is mostly used in pickles. Dry roasting enhances its flavour and reduces its bitterness. In Indian cuisine, it is eaten as a vegetable prepared like spinach and sometimes used in the preparation of Indian breads.
In western countries, it is used as one of the main ingredients in curry powder or to flavour spiced vinegar. Fenugreek from Qasoor in Punjab is famous for its fragrance and is known as Qasoori methi (Kasoori Methi)
Fenugreek seeds have medicinal value and a unique flavour
Fenugreek, commonly known as methi seeds, gives a tangy flavour to the dishes it is used in. The fenugreek seeds help relieve sore throat, throat pain, tonsillitis, dyspnoea (breathlessness) and cough. They also relieve hyper acidity and burning sensation in the stomach. The action of fenugreek is significant because all cough medication causes irritation in the stomach, whereas fenugreek relieves cough without this undesirable side effect. A luke warm decoction of fenugreek seeds taken with honey helps settle a cough and increase urination.
The chemical composition of the seed shows it is rich in protein and amino acids. That is why fenugreek powder is an established remedy for dandruff. It also tones the hair, making it silky and shiny.
Fenugreek is mostly used in pickles. Dry roasting enhances its flavour and reduces its bitterness. In Indian cuisine, it is eaten as a vegetable prepared like spinach and sometimes used in the preparation of Indian breads.
In western countries, it is used as one of the main ingredients in curry powder or to flavour spiced vinegar. Fenugreek from Qasoor in Punjab is famous for its fragrance and is known as Qasoori methi (Kasoori Methi)
Monday, August 11, 2008
4 Simple Breakfast Rules for Shedding Pounds
From Real Age
1.Do it daily.
Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye --
2.Do it sooner rather than later.
For the best results, eat breakfast within an hour or so of waking up -- even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day
3.Make it complex.
We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.
4.Power it with protein.
Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.
1.Do it daily.
Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye --
2.Do it sooner rather than later.
For the best results, eat breakfast within an hour or so of waking up -- even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day
3.Make it complex.
We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.
4.Power it with protein.
Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.
Sunday, August 3, 2008
Seven Rules For Fitness
From the Times of India, Bangalore (August 03,2008)
1 EAT RIGHT |
Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer
2 FEWER CALORIES TO LOSE |
A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%
3 KEEP TRACK |
Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry
4 ELMO RULE |
The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.
5 EVEN OUT YOUR CALORIES |
Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean
6 WHERE DO YOU EAT |
Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly
7 GET MOVING |
Find an activity or sport that you enjoy doing at least five times a week. Don’t slack of
1 EAT RIGHT |
Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer
2 FEWER CALORIES TO LOSE |
A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%
3 KEEP TRACK |
Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry
4 ELMO RULE |
The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.
5 EVEN OUT YOUR CALORIES |
Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean
6 WHERE DO YOU EAT |
Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly
7 GET MOVING |
Find an activity or sport that you enjoy doing at least five times a week. Don’t slack of
Saturday, May 3, 2008
Want to lose weight? Believe in yourself
Want to lose weight? Believe in yourself
Article posted here
If you are what you eat, what you eat has a lot to do with how you think about yourself, for a study has revealed that weight loss is possible when one's self-belief is actually high.
Researchers at the Queensland University of Technology have carried out the study and found that self-efficacy has a strong influence on a woman's decision to do more exercise or eat more healthily.
"Self efficacy is our belief that we can produce the result we want to produce, so a person with high dietary self-efficacy believes they can eat healthily no matter what -- even when bored, upset, tired, on holiday or at a party."
"A person's level of self-efficacy determines how hard they try and how long they stick at things in the face of difficulties. People with high self-efficacy are motivated and optimistic -- when the going gets tough, they keep going."
"People with low self-efficacy avoid difficult tasks and when things get tough they are more likely to give up. We can improve our self-efficacy by developing skills, having role models and getting encouragement from others," the media quoted lead researcher Rhonda Anderson as saying.
In their study, the researchers surveyed more than 560 women aged between 51 and 66 on their exercise and diet habits and found that although women in their 50s were keen to make healthier diet and exercise changes, they had few effective strategies to draw upon.
"This is an age when women's weight tends to peak and almost two-thirds of the survey group were overweight or obese. We found being overweight or obese was a key influence on self-efficacy.
"Women who carried a lot of excess weight were more likely to have low self-efficacy and do not believe they could stick to an effective healthy exercise or diet programme. Also, education is a factor -- women with a tertiary education were likely to have self-efficacy for exercise," Anderson said.
She said that most of the women in her study, who had made an effort to exercise more, took up walking and those who had tried to eat more healthily, had cut down on fat.
"But going for a stroll and not having butter on your bread won't have you lose 30 kg. Women need specific education and support to be successful in improving their health and losing weight," she said.
Article posted here
If you are what you eat, what you eat has a lot to do with how you think about yourself, for a study has revealed that weight loss is possible when one's self-belief is actually high.
Researchers at the Queensland University of Technology have carried out the study and found that self-efficacy has a strong influence on a woman's decision to do more exercise or eat more healthily.
"Self efficacy is our belief that we can produce the result we want to produce, so a person with high dietary self-efficacy believes they can eat healthily no matter what -- even when bored, upset, tired, on holiday or at a party."
"A person's level of self-efficacy determines how hard they try and how long they stick at things in the face of difficulties. People with high self-efficacy are motivated and optimistic -- when the going gets tough, they keep going."
"People with low self-efficacy avoid difficult tasks and when things get tough they are more likely to give up. We can improve our self-efficacy by developing skills, having role models and getting encouragement from others," the media quoted lead researcher Rhonda Anderson as saying.
In their study, the researchers surveyed more than 560 women aged between 51 and 66 on their exercise and diet habits and found that although women in their 50s were keen to make healthier diet and exercise changes, they had few effective strategies to draw upon.
"This is an age when women's weight tends to peak and almost two-thirds of the survey group were overweight or obese. We found being overweight or obese was a key influence on self-efficacy.
"Women who carried a lot of excess weight were more likely to have low self-efficacy and do not believe they could stick to an effective healthy exercise or diet programme. Also, education is a factor -- women with a tertiary education were likely to have self-efficacy for exercise," Anderson said.
She said that most of the women in her study, who had made an effort to exercise more, took up walking and those who had tried to eat more healthily, had cut down on fat.
"But going for a stroll and not having butter on your bread won't have you lose 30 kg. Women need specific education and support to be successful in improving their health and losing weight," she said.
Saturday, October 27, 2007
Cardio Training
Cardio Exercises to burn major calories
I was searching for some stuff on Cardio exercises. I came across this interesting website (Shape Fit) that has some excellent information.
Check this link for the required information
"The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor."
I was searching for some stuff on Cardio exercises. I came across this interesting website (Shape Fit) that has some excellent information.
Check this link for the required information
"The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor."
Sunday, October 14, 2007
Bust those fitness myths!
As important as regular exercise is the need to exercise smartly. Here’s how...
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
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