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Expert Tips to Help You Get Fit

It’s important to be physically fit if you want to lead a healthy lifestyle. There will be times when you get conflicting advice on the best way to get fit and stay that way, but don’t be discouraged. It may seem as if you might as well give up; however, you should resist the temptation. The advice in this article can build you live a healthier, fitter lifestyle.

  • A good way to stay in shape is to pick a fitness regimen that will tone your body and keep you agile. Look online and see if you can find classes in your neighbourhood.
  • To keep your knees protected, you need to start to work on strengthening your thighs. People who play a lot of sports are prone to an injury that involves tearing the ligament found behind the kneecap. To maintain knee safety, it is vital to perform exercises that strengthen the quadriceps and hamstrings. Examples of exercises to accomplish this are leg extensions along with leg curls.
  • When you are lifting doing more reps with less weight will get you bigger muscles. Muscle mass isn’t about lifting the most, but enduring the longest without loss of strength. Some of the biggest lifters use this method.
  • When exercising, make sure your clothing is comfortable. Do not give in to peer pressure and wear fancy clothes to the gym. Buy some clothes you feel good about working out in. Wearing the correct clothing builds, you put your emphasis on working out, not on your clothes.
  • Looking to get more out of your workout time? You can increase your strength by as much as 20 percent by starting with stretches. Take a break between each set that you do. You can improve your workout just by stretching.
  • For many, it’s challenging to stick a diet if they’re not seeing regular results. Exchange your scale for some snug clothing. Slip into these clothes weekly while dieting, and you will have tangible proof of your weight loss success.
  • It is possible to get stronger faster if you do more exercise in less time. Your muscles will have to work harder, and your endurance will improve. As an example, during your next workout session, trim 2 minutes off of your 20-minute routine.
  • Are you interested in making your chin-ups easier to perform? You can improve your performance with a little mental adjustment. As opposed to thinking of pulling yourself upward when doing chin-ups, imagine that you’re pulling your elbows downward. This trick will make chin-ups a little less hard to do and make it easier to do more of them.
  • There are more benefits to fitness than physical strength. By starting a regular exercise routine, you may enhance your emotional health, too. When you’re working out your body will release endorphins which will build give you a bit of euphoria. When you exercise and work out, you will start to gain confidence and improve your image of yourself. You are technically a few workouts shy of happiness.

When it comes to fitness, there is a never-ending stream of arguments and opinions about what’s the best method. However, there are still some things that should be done by those trying to get fit, and some activities that should be avoided. You will be on the right track to living a healthier and more fulfilling life.

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3 Essential Workouts to Lose Weight

When you are trying to lose weight, there are many things you need to ensure. One important fact that a lot of people overlook is that losing weight is not just about calorie deficient or eating less number of meals. Workout is equally important to tone your body and keep it in shape. A lot of people complain a lot about hitting a plateau and not losing a single pound no matter what. The answer to that is, to try and hit the gym and see the difference. 

Although every exercise that you perform will help you to lose weight, but there are 3 essential workouts you need to do if you really want to lose weight: 

  1. Cardio Activity

A cardio workout is where you burn a lot of fat. It involves increasing your heart rate by doing activities that will really pump up your breathing as well. The most common exercise is HIIT, which includes high interval activity, with some time breaks. This routine is a combination of squats, jumping jacks, pushups and abs training. Any qualified gym workout trainer will be able to guide you on which exercise to choose for your body type.

Cardio activity also includes other exercises such as running, jogging, swimming or any other sports. The main goal of such routine is to pump up your heart rate, so that your metabolism can peak, you sweat a lot and torch the excess fat. It is a simple but one of the most essential and effective exercises you can choose to lose fat. 

  1. Strength Training

This sort of exercise involves the use of weights and deadlifts. This routine is one which is mainly used by athletes who want to build up muscles or abs. It is also used by different celebs to gain muscle mass in a short amount of time. Indirectly, it helps to lose weight by pumping your heart rate and making you sweat. To lose weight you do not have to lift a lot of heavy weights. Even using dumbbells with squats, leg raises or jumping jacks can help to burn the extra fat. This type of routine is easy enough therefore often included in Gym workout for beginners

You can start by choosing weight of around 0.5 kg and build your way up to 2 kg. It is very helpful to lose weight from stubborn areas like the arm flabs and shoulders. 

  1. Yoga

Yoga is mainly thought to be flexibility improving and stretching exercise. It is hardly ever thought to help lose weight, but in reality it does help a lot indirectly and directly. Doing yoga actually helps to release tension from your muscles and improves your digestion, metabolism and helps you to sleep better at night. It also corrects any pains or sores resulting from the workout. Regular use of yoga helps to burn stubborn fat, especially around the abdomen that a lot of mothers have. It keeps your joints and bones intact and makes sure you have not damaged anything. 

How to setup a perfect home workout room?

Building a personal fitness room is one of the best decisions that you can take for your health and ultimately happiness. But, creating the perfect workout routine in your home gym is tough because you may not have all the machinery available. Gym equipment also costs thousands of dollars and is expensive to purchase. 

Fortunately for you, you don’t have to spend a fortune to set a home workout room. That’s because there are several types of exercise that only covers the least square footage. You have the choice to always customize your gym space to suit your personal taste whenever need be. Given below are some tips to help you create a perfect home workout  or fitness training room:

Create an Environment to Motivate Yourself

Work out at home requires special motivation and that can only happen if you have created an exciting workout environment. No one likes to work out in a place that is dark or damp. You must fill your surroundings with a lot of energizing decor. You can also light up the room to create a natural workout routine. Sunlight falling through the window is the best way to light it up, however, in case of a basement or a room without windows, you would need to install several lights with white bulbs to brighten up everything.

Pick a good color scheme such as a bright combination of colors that can catch everyone’s attention. This will have a positive effect to motivate you enough for spending most of your time exercising in the gym.

Go Slowly with the Multiple Workout Machinery

It is easy to fill the workout routine space with other home stuff. However, this is not the right way to go about your workout routine design.  If space is filled with different equipment, it will make you feel uncomfortable.

You may be thinking of acquiring fancy gadgets to experience the best workout such as a jump rope, cardio circuits, etc. But, these workouts work the same as an exercise bike or a treadmill, which means that you can keep the space free from the unnecessary equipment. You can also swap free weights against dumbbells. In short, you don’t require a gigantic area to set up a home gym. If you want, you can hire a trainer who would guide you about the right type of exercise to stay smart!

Monitor Your Movements through a Mirror

Mirrors are not just for checking out yourself. You can also monitor yourself by installing a mirror at the back of your workout space. A mirror helps in checking your reflection which helps to fine-tune your movements for achieving the best performance.

 Additionally, mirrors are a great source of reflection and would reflect any light coming inside the room to brighten it up further. Mirrors also give a spacious feeling to the room, which would motivate you about your workout routine!

Keep Your Floors & Joints Safe

You may not want to sacrifice your floors to workouts. Moreover, hard surfaces such as wood and concrete are not body friendly. That’s because floorboards made of these materials will not absorb the energy impact during the exercise. This makes you more prone to injuries such as sprains etc.

Many gyms use softwood known as maple since it is exercise-friendly. You can also install commercial-grade interlocking foam mats on the floor to keep your floors and joints protected.

Check Out the Resistance Band Training

Resistance band training attachments are the best for home gyms. The bands can be attached through different latches and straps to make for a flexible yet powerful workout for your muscles. This method helps in keeping your workspace compact. For example, after you are done with your exercise, you can just fold up everything and move on with the other day-to-day activities.

8 Exclusive Tips to Get Healthy, Get Fit

Keeping fit does not mean you have to turn into an exercise buff or a vegan! Use these following fitness tips to add activity that you can handle in your everyday life. Being fit is a lifelong goal and even if you have fallen off the fitness wagon, you can jump back on!

  1. To improve your fitness, try working out a little each day. This is more beneficial than just doing an exercise ‘binge’ once a week. Incorporating exercise into your daily routine will make it easier to keep to your exercise momentum going, and means you won’t dread and try to avoid an overly long workout session.
  1. Taking up a sport can be a great build to a personal fitness routine. A sport that requires some cardiovascular exertion and muscle strength will provide the benefits of exercise that every fitness program should include. A sport that you enjoy can be easier to participate in and stick with than simply working out for the sake of working out.
  1. Weight training is important to anyone trying to keep or become physically fit. Even if you’re only trying to improve your cardiovascular performance, muscle will make all exercise easier. Also, the body burns calories at a faster pace when there is an abundance of muscle. Every workout routine should include some muscle training.
  1. Lifting weights is not all about the number of pounds you can put up. It is not even about how many repetitions you can do. The most important part of any weight training is to focus on the quality of each repetition. When you are putting the weight up, do so slowly, making sure you can feel the muscle contract, then bring it back down in a slow and controlled manner. This will ensure you get the most out of each repetition.
  1. Drink water before, during and after your workout. Water is the single most important substance for human beings and is required by every cell in your body. It’s crucial to stay hydrated. Not only that, but during a workout, your cells can create a lot of waste products. Water builds flush those toxins from your system.
  1. Assessing your workout routines from the early morning can offer some additional physical fitness advantages beyond the immediate value of exercising. When you receive your workout done thing, you may experience increased energy levels during the remainder of the day. You’ll also have the powerful psychological boost that comes from realizing you have already met the day’s fitness goals.
  1. A really good way to get fit is to start using free weights at the gym. A lot of people are intimidated by free weights and tend to stick to machines. Free weights are better than machines because they utilize more muscle fibres. Just make sure that you know how to properly perform lifts.
  1. As you have read, being fit and adding a little fitness in your life is not going to be that hard! You can add these simple activities throughout your day and gradually make yourself a fitter and healthier person by engaging in these simple activities to get you going!

7 Best Workouts Techniques That Really Works

If people think about weight loss, they sometimes believe that in the gym they mean intense workouts. What if you’re not willing to commit to the gym routine or just can’t afford one? It is not always the right answer to stay fit in the gym. In the comfort of your home, there are still ways to lose weight and stay fit. If the right way home workouts are done, it can be as successful as gym workouts

Let’s take a look at some effective workout techniques to launch your home workout program.

  1. Bent rows:

You need to get into the proper position for this exercise. Start by tilting forward from the hips so that your chest is facing the floor and your arms are kind of hanging beneath you. Next pull your arms toward your chest as if you are rowing a boat.

  1. Wall Squats:

For this exercise, stand with your back to a wall and sink low to a seated position so that your thighs are parallel to the floor. Let the wall support your back and manage to hold the position for 20 to 30 seconds. As you build your strength, challenge yourself to hold the squat for about a minute or more.

  1. Overhead press:

This exercise should be performed while seated in a straight-back chair. Your back should be pressed firmly against the seat, now press the dumbbells over your head with your upper arms positioned in a straight line from one elbow to another. You should be able to extend the arms fully without locking the elbow, pausing momentarily before you return to the starting position. Continue with two to three sets of 10 to 12 reps.

Now if you are able to place all of the above exercises, it’s time to jump to the advanced workout program.

  1. Stability ball push-ups:

If you are able to complete a standard push-ups with good form, you should try performing exercises that concerns your lower body positioned on the ball. Start the exercise with the ball being under your knees and, as you start getting more comfortable with the exercise, move the ball closer to your feet.

  1. Banded side steps:

Gear up and step on the middle of the resistance band and grab one handle in each hand. Make sure the band should be looped under your feet. Now, carefully step to the side with your right foot while keeping your left foot on the band. Start with five steps to the right and five steps to the left to complete a set. Rest for a bit and repeat for three to four more sets.

  1. Lunges with overhead extension:

You need to step forward into a lunge position, start by placing your front foot on the middle of the band. Raise your arms into an overhead press with one handle in each hand, while sinking into a deep lunge. Now return to the starting position and do five reps on each side to complete a set. Rest for a bit and repeat for two to three more sets.

  1. Lat pulldowns:

For this exercise, you need to hitch the center of your resistance band to a hook on the door. Once done, place the ball against the door.

Now take a seat facing away from the door, while grabbing a handle in each hand at the same time. Slowly and gradually pull the bands down until your elbows are fully pressed to your sides. You will surely feel the effort in the back muscles that are adjacent to your armpits, called the latissimus dorsi. Repeat by raising to the starting position, aiming for two to three sets of 10 to 12 reps each.

If you wish to create a balanced exercise program, workout two to three times per week with the above mentioned exercises and see remarkable results.

However, it should be noted that body weight may drop initially but then increase slightly as your muscle mass starts building. By this stage, you should measure your success not only in pounds and inches but how you look and feel.

DOES A KETOGENIC DIET CAUSE A HIGHER FASTING BLOOD SUGAR LEVEL’S

Ketogenic diet (hereinafter referred to as “Keto diet”) is everywhere. Keto diet is an easygoing mechanism to lose weight instantly and is not like any other diet wherein you have to stop eating or reduce your fat intake in food. In the recent years the said diet has gained such popularity that many people who are keen about their health are now following the same moreover, it is vital to mention that the Keto diet is easy to follow and it is not some special food that needs to be bought, delivered or made at home. This is basically just a simple shift in ‘how you eat’ which helps you reduce weight. Eating more fat and low carbs is that simple shift which takes your body into a ketosis state and your body uses fat to fuel your energy instead of carbs. 

Studies by experts which include, but not limited to, fitness trainers, have indicated that higher fasting blood sugar can be due to excessive protein, adding carbohydrates (knowing and unknowingly), snacks or your cortisol is high.

When your Keto diet is a healthy one and you are following the proper plan that includes intermittent fasting, your bodies insulin goes lower. The function of insulin is to push the sugars down, that is to suppress the sugars. After the said process has taken place your body in now in a insulin resistance mode and your blood sugar might go up or stay the same as the case may be. During the said process the sugar level may be higher but it is only a matter of time.

Keto diet helps the body and the muscles to fuel its energy from fatty acids rather than glucose which it used to take from the carbohydrates. This in return helps the body lose weight faster as your body and muscles is absorbing all the fats and turning it into energy. One of the reasons for high blood sugar levels is also the ‘dawn phenomenon’. Dawn phenomenon is basically what normally happens to every human being in the morning which is a hormonal cycle wherein certain hormones that are produced in the morning specifically that help a human body to wake up and one of the ways it helps the body is to increase the production of glucose for energy.  In Ketosis the muscles adapt to finding its source of energy from fatty acids and are no more reluctant on producing energy from glucose hence the glucose stays in your blood as it is not needed. This is the reason why the sugar level in the blood may be higher than normal when you wake up which seems to be unreasonable but in reality it is nothing to worry about. If you still worry about your blood sugar being higher, it is always best to consult your doctor and it is advisable that you do your HbA1c test for measuring how well your blood glucose is being managed over time.

How to Exercise on Keto Diet – Works Out for Weight Loss

Keto diet which started out as a plan to target and heal certain diseases, is a low-carb and high-fat plan which helps to lose weight quickly. In this diet, people usually eat for a certain amount of time, and very limited meals are allowed to be taken. But, to achieve maximum Keto Diet Weight loss, can a workout be added to it? Is it safe to do so or not? Let us find out. 

Since this diet has little to no carbs allowed, you might feel a little tired and agitated at first as you are running low on fuel. It is important to know which types of exercises you can choose which will help you lose weight but not require a lot of energy. This diet can affect how well you exercise and you might not be able to give in as compared to following any other plan. 

Before starting with a gym workout, it is important that you: 

  1. Eat your proper meal. Even though it will be low in carbs, but still will be enough to burn in exercise. Remember, fat is the last macronutrient that is burned in a workout. If you do not eat properly, you might not be able to make it through and ultimately endangering yourself. 
  2. Do not do HIIT or Cardio. Such exercise is very high intensity and requires a lot of energy and fuel. It will not only leave you feeling exhausted but you will also feel drained and weak. It is recommended to follow slow intensity and weight lifting initially. 
  3. Know your limitations. Every person has a limit to where they can push themselves. If you feel nausea, dizziness or fatigue then you should take it easy. This diet is not for everyone which can put a lot of stress on you if you pair it with a high intensity workout. 

Gym workout plan for keto

This diet plan is a little restrictive as compared to others; you need to be careful about pairing it up with exercises. Two types of workouts are preferred for people who are on keto diet: 

  1. Strength training – This includes lifting up weights. You can start with lighter weights first and then build up as much as you can. 
  2. Lower Intensity Workouts – These exercises still increase your heart rate but will not put extra stress on your body, For example swimming, jogging, walk, cycling and other sports. 

Workouts to Avoid: 

  1. High intensity or cardio workouts should be avoided since they require a lot of energy. They will also burn out your little carb reservoir fast, so you will feel weak easily. 
  2. Tabata workout, which is also a HIIT, should be avoided
  3. Circuit training
  4. Any other form of workout which utilizes a lot of energy

Keto diet may show results, but it can be hard for you and your body to adapt to this new change. To workout, start slowly and listen to your body. Do only what you feel comfortable in. 

Weight Loss Statistics in Pakistan

A lot of people have been living in a sedentary lifestyle, with an increased amount of junk and processed foods being used in our household. With the lifestyle becoming more hectic, people do not have time to cook meals; rather they sit at one place working the whole day, and do not have any time to play a sport or workout! All these factors are leading Obesity to increase in Pakistan. Previously it was a global phenomenon knows to be harmful for our health. There are so many risk factors associated with it. 

But why is obesity so harmful? 

Due to an increase in obesity, risk for diabetes, hypertension and other such diseases have increased many folds. Not only that, joint and bone problems, such as arthritis is also seen in such cases. Previously, very few such cases were reported where younger kids had diabetes or blood pressure issues. Such people also have increased chances to have kidney disease or cancer.

Statistics on Obesity:

According to the research by WHO, 26% women face obesity and 19% men too. It is seen mostly in urban areas, where 56% of men and 67% of women face obesity. Amongst the 198 countries dealing with this epidemic, Pakistan ranks on number 9. Around 3.4 million people lost their lives to this hazardous disease. If it continues this way then more people will risk losing their lives in this battle. 

Overall, 1/3rd population is obese in Pakistan. 14% adults are obese as compared to kids, who on the other hand are dying because of malnutrition. BMI values indicate that 14% have more than 30. This means that strict precautions are needed.

One main problem seen in Pakistan is that around 73% of obese people remain undiagnosed. They think this is a normal thing, and all genetics and do not take their condition serious. 

Corrective Actions to be taken: 

One of the most important steps is to educate men and women about their condition and tell them that they are actually suffering from a disease, which is curable. People need to be serious about it and start working to get better. 

Another main culprit is the sedentary lifestyle. Men still get some opportunity to continue sports, but women do not. There are Ladies gyms in Islamabad which women can join and become healthier. 

The other important factor is diet and nutrition – it is necessary to completely skip all processed food items and fast foods. Not only are they unhygienic but also the main root of obesity. We should add more organic items into our lifestyle and delete all the detrimental and harmful foods like these. Plant based diet is also really popular. Instead of choosing diet fads, one must follow a healthy and balanced lifestyle which is a lot more permanent and easy. 

All of the actions can be taken by anyone to improve their lifestyle. For obese people who want to start exercising, it is important to take an advice from a doctor or a gym workout trainer before you start. 

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