Why rowing machine is must for every fitness individual?

The Rowing machine is one of the widely used machines in most of the fitness centers and in gyms. There are multiple advantages in performing a rowing machine activity on a regular basis. Some of the experts from the United States of America have confirmed that the rowing activity should be made mandatory in all the colleges, as it gives out only a positive result unlike any other gym equipments.

rowing-machine-workout

The Rowing machine activity can be used as a warm up activity before starting any other heavy weight activities. Some of the best rowing machines are being used by many of the VIPs to reduce stress on a daily basis. There is no rule that burning calories happen only by running or jogging for a longer distance just like we watch it in movies. There are other methods of loosing weight and burning calories along with building stronger muscles. Some of the fitness centers have made it mandatory for people to use rowing machines before and after the weight lifting activities.

There are plenty of reasons for any fitness enthusiast to consider rowing machine activity can serve most of his or her purposes. You can refer to this list of the best rowing machines recommended by fitness experts of few popular gyms in United States.

Lose weight in a short span of time

Just like the actual rowing, the rowing machine burns a lot of calories and quite rapidly. Rowing makes your body with the help of your energy and makes your muscles stronger by bending your knees at the right angle. As we tend to sweat more on a rowing machine, it is natural that we lose all the unwanted fats to put down our weight. Every fitness individual would prefer to keep himself or herself in shape and it is possible only when we are having the right weight, according to the height. The Rowing machine works on your entire body and it takes very less time to burn calories and weight.

A boon for heart patients

The rowing machine can be considered as a boon for most of the heart patients, as it can be recommended to people who are in early stages of the ailment. Rowing machines are undoubtedly harder than a spin bike, however, it serves the purpose of clearing the wind pipes. A strict diet with a properly guided activity can benefit a lot of heart patients. The rowing machine can be considered as a endurance exercise, which increases the heart function and provides energy with the help of carbohydrates to perform the activity. For more details, you can see this video.

read more

7 Myths And Facts About Smoking

7 myths about smoking

smoking-300x198What does it take to quit smoking? Why is a smoker so keen on smoking? How does a smoker justify smoking? We often try to reason with ourselves over smoking even when we are fully aware of its harmful effects. Below are the reasons that a smoker gives for smoking and some myths about smoking that smokers might have in their minds.

Myth 1: Smoking keeps me slim

It is known that a lot of people smoke because they want to stay thin. And it is this misconception that does not let them quit smoking. The fact is that the nicotine in the cigarette suppresses the appetite and it also makes the body burn the calories faster. So when a person stops smoking, there appetite is not suppressed anymore so they tend to eat more. So when they crave for nicotine, they mistake it for hunger and start eating whenever there is a craving for cigarette.

Myth 2: Smoking keeps a check on stress

A lot of people smoke to keep their stress level in check. They have a belief that smoking a cigarette in a stressful situation will help them get through it. But the fact is nicotine acts as a stimulant thus it can never calm a person. It is only the belief that it can do actually works. So if a person is strong enough to believe in himself, there would be no need of the cigarette.

Myth 3: Low tar cigarettes are fine to smoke

People tend to think that mild or light cigarettes are ok to smoke that they would be lighter than regular ones. But research shows that people who smoke mild or light cigarettes have the same likeliness to inhale tar as much as those who smoke regular cigarettes. So mild or light cigarettes are as harmful as regular ones.

Myth 4: Reducing number of cigarettes help reduce risk

Cutting down the number of cigarettes does not help reduce the health risk. People cut down by reducing the number of cigarettes or smoking mild or light ones. But a study conducted shows that people who are trying to cut down end up smoking the cigarettes harder to compensate. Health risk reduces only when one quits smoking completely.

read more

Low Sodium Diet

low sodium diet is one that includes no more than 1,500 to 2,400 mg of sodium per day. (to notw 1 teaspoon of salt has about 2,300 mg sodium.) People following a vigorous or moderate exercise schedule should try to limit their sodium intake to 3,000 mg per day and people with moderate to severe heart failure should limit to their sodium intake to 2,000 mg per day.

The basic human minimum requirement for sodium is about 500 mg per day. For people with salt-sensitive blood pressure disease, any extra intake may cause a negative effect on health.

salt_wood_cutting_board_570

Low Sodium Diet

Table Salt is one of the main source of sodium. As mentioned above,  body needs only one-fourth teaspoon of salt every day. Sodium is also found naturally in foods, but mostly it is added during processing and preparation. Even foods that don’t taste salty may still have high  sodium content. Large amounts of sodium can be found  hidden in canned, processed and convenience foods. Also abundant amount of sodium can be found in  foods served at fast food restaurants.

Sodium is important as it controls fluid balance in our bodies and maintains blood pressure and blood volume. Eating high amounts of sodium may raise blood pressure and also cause fluid retention, which could lead to swelling of the legs and feet or other health issues.

General Guidelines for Cutting Down on Salt

  • Eliminate as much as salty foods from your diet as possible and reduce the intake of salt used in cooking.Note: Sea salt is not better than regular salt.
  • Low sodium foods should be prioritized. Many salt-free or reduced salt products are currently available in market. Use food labels to find low sodium products, low sodium is defined as 140 mg of sodium per serving.
  • Salt substitutes are sometimes made from potassium, so always read the label. If you are taking a low potassium diet, then check with your doctor before using those salt substitutes.
  • Try variants for substituting salt with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove salt from the table.
  • Ingredient labels helps to identify foods which are high in sodium. For items with 400 mg or higher amount of sodium consider it as high in sodium product. High sodium food additives are salt, brine, or other items that use sodium, e.g. monosodium glutamate.
  • Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
  • Do not use softened water for cooking and drinking as it contains added salt.
  • Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
  • Use books and online resources to find sodium contents of food items you don’t know.

Limiting Salt in your Diet:

Eating a variety of foods every day can help you limit salt. Try to eat a balanced diet.

Fresh vegetables and are naturally low in salt. Canned foods mostly contain salts to preserve the color of the food and appear looking fresh. Thus it is better to buy fresh foods. Also buy:

  • Fresh meats, chicken or turkey, and fish
  • Fresh or frozen vegetables and fruits

Before buying products in supermarkets look for following words on labels: low-sodium, sodium-free, no salt added, sodium-reduced, or unsalted. Also check all labels to know how much salt foods contain per serving.

Ingredients are usually listed in order of the amount the food contains. Try to avoid foods that list salt near the top of the list of ingredients. A product with less than 100 mg of salt per serving is good.

read more

Low Fat Diet

low-fat diet is one that restricts fat and often saturated fat and cholesterol as well. Low-fat diets are intended to reduce diseases such as heart disease and obesity. Reducing fat in the diet can make it easier to cut calories. Fat provides nine calories per gram while carbohydrates and protein each provide four calories per gram, so choosing low-fat foods makes it possible to eat a larger volume of food for the same number of calories

how_to_follow_a_low_fat_diet-en1

Remember, your body stores extra calories as fat, even if they come from fat-free, trans fat-free, and low-fat foods. If you replace high-fat foods with high-calorie foods, like sweets, you’ll likely gain weight rather than lose weight.

To lose weight, you need to burn more calories than you eat. You can do that by exercising more and by eating less fat and fewer calories.

How Much Fat Should I Eat?

Experts recommend that most adults get 20%-35% of their daily calories from fat. That’s about 44 to 77 grams of fat a day if you eat 2,000 calories a day.

Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving and calories per serving. Eat a variety of lower-fat foods to get all the nutrients you need.

Eat plenty of plant foods (such as whole-grain products, fruits, and vegetables) and a moderate amount of lean and low-fat, animal-based food (meat and dairy products) to help control your fat, cholesterol, carbs, and calories.

When you’re shopping, choose lean meats, fish, and poultry. Limit these to 5-7 ounces per day.

Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water.

5 Tips for Low-Fat Cooking which can come handy

  1. Trim all visible fat and remove the skin from poultry.
  2. Refrigerate soups, gravies, and stews, and remove the hardened fat on top before eating.
  3. Bake, broil, or grill meats on a rack that allows fat to drip from the meat. Don’t fry foods.
  4. Sprinkle lemon juice, herbs, and spices on cooked vegetables instead of using cheese, butter, or cream-based sauces.
  5. Try plain, nonfat or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still has fat, so limit the amount you use.

read more

Foods To Reduce Belly Fat

Top 10 Foods to Reduce Belly Fat

If you’ve been unsuccessful in losing weight around your belly, here’s some good news! The key ingredients found in the Flat Belly Diet—”MUFAs” (monounsaturated fatty acid) hold the power to target hard-to-lose belly fat and give you that slim look you always wished for.  Pair these fabulous MUFA foods with your workout plan and you’ll slim down where you want to—your belly. Here are  10 belly-fat-fighting superstars that will go a long way in giving you that perfect body

  1. Oatmeal: Fiber-rich oatmeal stays in your stomach for hours and gives you a feeling that you are full. However watch out for the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.
  2. Almonds and other Nuts: They slim your tummy by keeping it full. A recent study showed that people who ate nuts felt full longer. Stick to 2 dozens almonds a day to satisfy your hunger pangs without overloading on calories.
  3. Protein Powder: It’s not just for gym going people. Protein powder contains amino acids that burn fat and build muscle. However use low fat milk and no sugar
  4. Olive Oil: Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings. Avoid other unhealthy oils and live longer.
  5. Berries: Full of fibres, keep you full and give an added glow to your skin. What else can you ask for
  6. Eggs: People who ate eggs for breakfast every day lost more weight than those who ate other heavy stuff like aloo paranthas.
  7. Avocado: Avocados, a great source of heart-healthy MUFA, contain more of the cholesterol-smashing beta-sitosterol than any other fruit
  8. Beans and Pulses:  These are low-cal and packed with protein and fiber, which help you tone up and lose weight
  9. Lean Meats and Fish: Your body burns more calories digesting protein than carbs or fat. So next time you feel like eating non veg, go for these
  10. Dark Chocolate: ark Chocolate: Yes Folks!! True Story!

How To Lose Weight Fast

There are many ways to lose a lot of weight in a short amount of time.

However, most of them require you to be hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

  • Kill your appetite.
  • Make you lose weight fast, without being hungry.
  • Improve your health at the same time.

Step 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women

weight-loss-graph-low-carb-vs-low-fat-smaller

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

girl-eating-kebab-395x262

Protein Sources:

  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism

Low-Carb Vegetables:

  • vegetablesBroccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

read more

Benefits of Yoga

Yoga brings great synchronization between mind, body and soul. Yoga is not any art or science but is considered as a technology full of exercises and movements to keep you healthy. It is one of the oldest practices to maintain a healthy body and maintain mind in good shape. Yoga brings calmness and stability to the minds of its followers. It comprises of different exercises and move forms, breathing exercises and also meditation which brings immense power to mental and physical health.

yoga-homepage-02

In current scenario where there is an increase in privatization, globalization and urbanization, there is high levels of competition. Thus with rising completion stress is also shooting like anything, here yoga plays most vital role in balancing equilibrium between your mind , body and soul. Meditation and breathing exercises help to fight any kind of organizational and family stress and pressure. Yoga helps in achieving long term goals with high productivity, wealth maximization, and profit maximization that too within an optimum resource utilization.

Yoga yields best outcomes when done in the morning wearing loose and comfortable clothes. It helps to relax your mind, body and soul. It enhances your inner vigor towards spirituality and intuitive strength.

Doctors recommend these yoga exercises moves for the well being of physiological and neurological health. A follower of yoga will know that it is a definite way to get impeccable strength, awareness, flexibility, composes mind and extraordinary physique.

Why Yoga?

Yoga is done for various reasons mentioned below:

  • Increased Metabolized
  • Weight Management
  • Healthy heart and mind
  • Improved concentration and good mental health
  • Beat Stress & Fatigue
  • Cuts the risk of blood pressure problems
  • Keeps strong bones & muscles
  • Hope this post will help you to get some tips for your healthy mind and body.

Importance of Yoga for Students

De-Stressed Students in this over stressed environment

One of yoga’s primary benefits for students is the mitigation of stress. Students may be young, but they aren’t immune to stress. Family pressure, financial fears, academic performance standards and peer groups can all take a toll on a student’s psyche and success in school.

Enhanced Body Image

Students often struggle with poor body image and awkwardness of movement. Students who practiced yoga instead of regular physical education for a semester, reported better kinesthetic awareness — the sense of how your body moves through space — and more respect for their own bodies. Also Students who participated in yoga also reported that its regular practice could give them the incentive and strength to refuse peer pressure to use drugs and alcohol.
Reduced Conflict
Yoga also helps students get along better with one another, which fosters a more constructive learning environment. A school in Milwaukee instituted a yoga program consisting of two classes per week for students in kindergarten through 8th grade. The classes stressed respectful behavior as well as yogic breathing and movement practices. After a year, the school’s number of troublesome “incidents” decreased by more than half. Yoga may teach students to better manage their emotions and reactions as well as to respect the feelings and emotions of others.

read more

Drinking Water In The Morning

7 Reasons Why Drinking Water in the morning is A Good Idea

We tend to complicate things when it comes to taking care of our health. A few simple steps can go a long way in taking care of our health, and one easy way of ensuring it is by drinking sufficient water in empty stomach first thing in the morning. Not only does it clear your stomach, it goes a long way in reducing the risk of a number of diseases. This is a very easy and cost efficient healthy habit. For all the healthy habits that the conscious young generation is ready to pay and travel so much for. From exercise to yoga to laughter clubs, the easiest way to get healthy habit started is to start with a glass of water. A glass of water as discussed below goes a long way. It is just that people don’t easily understand the power of this and are still not ready to adopt this habit. Firstly, it purifies the colon and it improves the stomach’s chances to absorb nutrients properly. A better digestive system automatically takes care of a lot of other things. It is also one of the secrets behind a glowing skin, as water removes the toxins from the blood. Drinking water also improves the creation of new blood cells as well as muscle cells, and helps you in losing weight.

water-should-i-drink

Also, make sure not to eat anything for a while just after drinking water in the morning. This water treatment therapy has no side effects and boosts your metabolism greatly. About four glasses of water (one liter) on an average daily would be great. If it feels too much in the beginning, you can start off slowly and then gradually increase the intake.

1) To rehydrate a dehydrated body
After a long sleep, your body is dehydrated. It does not matter how much water you drank the day before, it is time to refill the tank.

Also drinking a cup of coffee, will further dehydrate your already water requiring body.

Partaking in this immediate rehydration will have major noticeable benefits including:
– Feeling more refreshed
– Having more natural energy throughout the morning
– Being healthier & happier

read more

Beginners Workout Routines

A guide for beginners workout routines

65-workout-routines-for-2016-facebook-box

Week 1: Whole in One

You’ll begin the program with a full-body training split, meaning you’ll train all major body parts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per body part in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each body part, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike. Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of Lat pull-downs you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.

Week 1: Full body workout routine

Workouts 1, 2, 3 Monday/Wednesday/Friday

read more

Eating Healthy Tips

Easy eating healthy tips for healthy diet and staying fit

Eating healthy food is not about some strict diet that one has to follow. Rather, it all about staying fit, having more energy, staying happy, feeling great, and having a stable mood. There are often instances when you find someone advising you some food, and others discouraging it. But using these very simple tips, you can eat healthy and stay fit and happy.
Following are some eating healthy tips:

a4fd2d719c8254c513e405abd64d5685

Eating healthy Tip 1: Aim to succeed

To reach your destination, one has to plan the step by step process by which one can succeed. A sudden change will not be accepted by either body or mind. Your body needs to accept the changes that you plan to implement.

Be simple: Do not be overly concerned about how many calories you consume. Categorize you diet in terms of freshness, color and variety. Focus on food you love and some easy recipes that include fresh ingredients.

Make changes to you diet slowly: making a drastic change is almost like cheating to give up on your diet. Implement one change at a time. Like including salad in one of your meals or switching to olive oil from butter.

Eating healthy tip 2: Moderate your diet
It is often that people take eating healthy as do or die situation. When all they need is to moderate their diet. Moderation means eating the right quantity of food which the body requires. Balance is also a very important factor in eating healthy food.

No food is off limits: stopping yourself from eating a particular food only creates huge craving for that. So even if you love a particular food or food group like sweet, salty, oily etc. it is better to reduce the frequency and the quantity of intake. Cutting down completely does not help at all.

Eating healthy tip 3: it not just about what you eat, but the way you eat

Eating healthy is more about what you think about food you are eating. Eating healthy requires you to slow down rather than gulping between meetings or on your way.
Try and eat with someone: Eating alone or while watching TV leads to overeating. On the other hand, having meals with someone has its emotional and social benefits.
Enjoy your food and chew it properly. That way you eat the right amount that your body requires. There is a reason why French people are generally slim. They enjoy their meals thus eating healthy.
Stop eating before you feel full. It takes time for the body to know that it requires no more food.

read more