World Heart Day,2016

        Keeping Care Of Your Heart

How fascinating it is to know that the fist sized organ inside your chest pumps around five quarts of blood around a system of blood vessels that’s over 60,000 miles long. But, what do we do to keep care for one of the most important organ of our body.

A study conducted by a medical institute on school kids and young adults sometime back, found out that one fourth of the young people have a risk of a cardio vascular disease. Not only young, but two out of every five people aged above 65 years have a risk of heart disease.

Today, we are going to discuss about some minor changes you can adopt in your lifestyle for a healthier heart.

 1. Have healthy foods, fruits and vegetables.

 2. Lower the consumption of sugar and salt.

 3. Exercise fort at least 30 minutes daily.

 4. Early to bed, early to rise makes the man healthy, wealthy and wise.

 5. Prohibit tobacco chewing, smoking and drinking liquor.

 6. Stay away from deep fried foods.

 7. Have 6 to 8 glasses of water daily.

 8. Have regular health check-ups.

 9. Prefer healthier way of cooking such as steaming or baking.

 10.  Infuse interest in health and fitness among yourselves and your peers.

Imagine the pain a person and his family endure when the news comes in that their loved one just suffered from a heart attack. He could have died. The pain a daughter feels when she loses both of her parents to a heart disease.

Heart diseases cannot be stopped but they can be prevented.

Your little effort in sharing this knowledge can someday save someone’s life.

Please share and infuse interest for fitness and healthy living among your peers and your loved ones.

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Eating Healthy While Travelling

    Eating Healthy While Travelling

Have to pay your old mother in law or grandparents a visit, have an urgent business meet, don’t want to break your diet and follow it while travelling? Where would you find such an article about eating healthy while traveling? Voila! You have it before your eyes... Just continue reading

To eat healthy, when you are travelling or when you are not at your house sometimes can be very difficult but a little cunning can surely help you.

If you are visiting a cafe, you can read how to eat healthy while hanging out at cafes. The link is below.

https://ritvikfitness.blogspot.in/2016/09/6-ways-to-eat-healthy-outside-house.html

Here are some ways you can follow your diet when travelling.

Tip no 1- Pack your foods

Often, when your journeys are short, maybe for a day or two, you can pack your meals in insulated containers. You would prefer eating home cooked food than junk food if you have it with you. Yes the containers would add to your baggage and you don’t like eating cold food,  but we have to, for our health and our physique. Prefer food that can be easily packed and taste good even when cold such as raw salads and sandwiches.

“You must control your environment, not get controlled by it.” Says Kris Gethin.

Tip no 2- Have foods that boost your metabolism

BMR or basal metabolic rate means the calories you burn when your body is at rest. Often when travelling, the metabolic rates slow down which in turn accumulates more fats.

So, have foods that keep your metabolism up and early. You can eat apples, salads and foods high in chilies. Chilies have capsaicin that spike up the metabolism.

Tip no 3- Have foods that are easily digested

As your physical activity is at its minimum, foods easy on the stomach would have less chances on being converted to fat and there will be less chances of you being sleepy.  You can have egg whites, white rice, potatoes or white fish.

Tip no 4- Have small meals frequently

Having 4 to 6 meals that too while travelling can be a pain the neck but for our physique, we have too. Having small meals often would keep your blood sugar levels in control so you don’t have hunger pangs and gulp down lots of food and then feel guilty about it.

These are some tips you can follow, try them and observe what works for you.  

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4 Awesome Ways To Sleep Better

       4 Tips for a Good Night Sleep

Insomnia? How to sleep better? Have no juice to power through the day? Want to be more attentive and energetic? Want to be the awesome guy or gal of your group? If the answers to the above question are yes, yes ……YES then ladies and gentlemen you are on the right spot.

Sleep is the recovery process of our body, the energy sources are recharged, and damaged tissues are replaced with new ones. Having proper sleep would ensure you are alive and kicking up the next morning.

So, here we are with 4 tips you can follow to sleep like a baby…

Tip no 1- Keep away from your smartphones

What? Is he insane? What about my messages? What about my posts?

Guys calm down, it is scientifically proven that the light that comes of the screens of your devices are very bad for your sleep cycles.

Set a time, maybe 30 minutes before bed time where you set your alarms wrap up your work and keep the smartphone away.

Tip no 2- Develop a bed time routine

When you follow a bed time routine, your body knows that it is time to shut off, that it is time for sleep and the release of sleep hormones take place. So make up a routine, anything you want that calms your mind, meditate, and listen to sweet music, read a book, just follow it daily.

Tip no 3- Exercise

Lack of physical activity results in lack of fatigue and then lack of sleep. Uh!! He is back at exercise, doesn’t he thinks about anything else, sorry guys.

Don’t worry, you don’t have to spend hours, just 10 to 15 minutes of exercise daily can help you with your sleep cycles.

Just run up and down the stairs, Jump and jog on the spot, do some push ups and sit ups. Just 15 minutes of your day.

 Tip no 4- Night time meals

Many people wake up at midnight feeling hungry. Eat a meal just before 30 minutes before bed time and make sure the meal is having slow digesting carbs and proteins. You can have chapatti, oats, paneer, milk, all dairy products.

For people who feel like puking if they eat just before going to sleep try eating before an hour or two before your bed time.

This article is dedicated to my friends who don’t sleep at night, hope this articles puts something in your brains. Love you guys.

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Why Warming Up Is Very Essential For You?

Why warming up before a workout is essential?

Often personal trainers, sports coaches, physiologists and athletes lay emphasis on the importance of warming up before a workout or any other strenuous physical activity. There are many reasons behind it and we must know them, so we know how important it is to workout. So, here we are with 7 reasons on why you should warm up.

   1. Mental and physical preparation

When we warm up before a workout, we focus on the task on hand and we produce energy to complete the task. We know that it is going to make us stronger. Such mind-set enables the brain to send impulses to our body which in turn prepares our body for the intense physical activity.

  

    2.  Resistance in muscle capillaries reduces:

The capillaries are the blood vessels which provides the nutrients to the muscles and takes away the waste products. Warming up reduces the resistance by widening the walls of the vessels so that more blood is flown through it. More food and oxygen for the muscles is available.

 

   3.  Avoids injury:

This is the main and the most important reason behind warming up. It prepares our body both mentally and physically for the intense workout you are going to do.

Muscles have more blood, body temperature is optimized, blood vessels’ walls are widened and the heart rate goes up. Your nervous system is more active.

 

   4.  Increase the speed of nervous system:

Lots of sports require great neuro muscular coordination and speed to excel. Warming up increases the passage of the neural impulses through the neural pathways so that your reaction time is reduced.

   5.  Reduces blood lactic acid:

Lactic acid is the waste product formed after anaerobic exercises. These exercises are performed in the lack of oxygen. As the heart rate increases the walls of the blood capillaries widen, more lactic acid is removed from the blood stream increasing your performance.

   6.  Enhances the cooling efficiency:

Sweating is the most common way our body tries to maintain optimal body temperature. Warming up enables the cooling measures so that the athlete doesn’t overheats during the practice or competition.

  

   7.  Muscle viscosity decreases:

Studies show that when an inactive muscle is stimulated for the first time, the contractions are irregular and inconsistent. But after warming up the muscles are able to flex and relax very easily.

 

So, we all must incorporate a warm up routine in our session or before any intense physical activity.

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The Super Hero Ab Attack

           The Super Hero Ab Attack

Can you imagine batman with swelled belly or Spider man swinging around with a belly so bulged out that it looks like he has baby in his belly?

Superhero are the symbols of extraordinary powers and they all have awesome and strong abs. Who doesn’t wants those awesome looking abs?

So here we are with an ab workout that would help you attain those awesome looking abs and a strong core.

But before starting, we must understand that you cannot see your abs if you have a fat layer deposited over the abdominal. So, your nutrition must be low in fat in order for you to see the abs.

The Workout:

Warm up: Ab twists for 2 sets and 20 to 40 reps/set and spot jumping for a 100 reps.

1. Leg raises with dumbbells

Just lie on the decline bench with your head away from the floor and hold a dumbbell in between your legs and try to raise your legs up while keeping the legs a little bent at the knee. Bring the legs down and again raise them. You must always keep your legs in control and keep the motion slow and smooth for maximum benefits.

Perform the exercise for 3 sets for reps to failure.

    2.  Weight crunches

Just lie on the floor completely straight, hold a plate behind you head with elbows narrowed over your head, just try to raise your upper torso a little so that you feel the contraction on the upper abs, don’t try to get up completely. Perform the exercise for 3 sets for reps to failure.

   3.  Oblique twist crunches

Just get on the decline bench with a plate or a medicine ball in your hands. Keeping your arms straight perform a crunch just moving to one side and completing the contraction on one side of your torso, come back and perform again but going to the opposite direction your torso so that you stress your oblique. Perform 4 sets taking the reps to failure.

 

    4. Plank

Just the old fashioned plank, just perform it one minute on and one minute off for 3 to 5 times. This increases the core strength and stability and is a great workout finisher.

 

This workout will surely stimulate your abdominal, oblique and the core. Keep stretching the abs throughout the workout.

People suffering from back pain or any other back problem please consult your physician before performing any of the exercise given abs. We want you to be fit and that you don’t hurt yourself.

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5 Tips For People Looking To Gain Weight

           5 Tips for the Hard Gainers

Feeling that your lean muscle mass is the same as it was before joining the gym?  Do you think of yourself as a person who doesn’t gain weight easily? If yes then this article is for you my friend.

Some people having very fast metabolism I.e. the food they ingest is very quickly digested and excreted often face the problem of gaining weight. Don’t worry, little changes to your diet and exercise programs can make a lot of difference and can optimize your muscle growth.

 Genetics is often involved as the body type you have play a huge role so, here are five tips you can follow to make your muscle mass increase.

   1.  Training intensity

Hard gainers should have great intensity in their workouts as they cannot afford to work out for long periods of time. The optimal rest period between the sets should be around 45 to 60 seconds. This keeps the blood pumping and controls muscle breakdown. People avid of taking long rest periods might find it difficult to take short rest periods but it is great way to keep the muscles from breaking down.

    2.  Mass gainers

Mass gainers are the supplements which can benefit anyone who is looking to gain weight. These supplements make a calorie surplus so that your body never runs out of nutrients for the anabolic processes. These are high in proteins and carbohydrates and also has glutamine which is a very essential amino acid required to prevent muscle breakdown. People who cannot meet their daily nutritional needs can invest in a mass gainer.

    3.  Night time calories

While we sleep at night, majority of the muscle repair and the metabolic processes take place. We all release the hormones needed for the recovery of the body. This why sleeping is important.

On an average, a human sleeps for 6 to 8 hours in a day where we don’t have a meal or a glass of water. You have absolutely no nutrients in your body for the long duration so the body uses up the precious amino acids and devours on the precious muscle mass. You must have a meal rich in protein such as casein which keeps releasing protein for 6 to 7 hours. This is found in milk. So have milk or a casein supplement before your night sleep.

    4.  Have ample rest

As discussed above, night time sleep is very important for the body to repair all the broken muscle fibres. Nowadays people are sacrificing their sleep for cash and jobs.

Guys, we won’t grow our muscle mass until we repair them to the fullest and that won’t  happen until we have ample of sleep. Have 6 to 8 hours of sleep every day to fully recover from the intense workouts you do in the gym. 

   5.  Caloric intake

The food we intake, is measured in calories. We must have enough calories throughout the day so that anytime of the day your body is not devoid of the essential nutrients it needs to repair the body. The main reason behind stunted muscle growth is no proper uptake of calories. We workout in the gym, we take our body out of its comfort zone so we need calories more than an average human being needs. So, have enough meals so that your body has all the nutrients it needs.

These are some tips you can follow to increase your weight and add inches on your body.

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5 Foods To Cure Clicking Joints

   Top 5 Foods to Cure Clicking Joints

As the consumption of fast foods advent, our daily nutritional needs are very often not met. This results in low energy, obesity, clicking joints, decrease in bone density and many other health issues.

Clicking joints are often seen in elderly people but in recent times the age group has fallen to 20 to 50 years. If the condition is not paid attention to, it can worsen and can be very harmful.

So, here we are with top 5 foods you can have at home which will surely help with your clicking joints.

    1.  Milk

The most important nutrient for out bones is calcium. Milk is a very good source of calcium. It also has vitamin d, b12 and phosphorus for good bone health.

Eight ounces of milk has about 30% of the daily calcium needs.

Two to three glasses for adults are enough and those who don’t like the taste of milk can consume it in the form of smoothies and shakes. Children and teens benefit a lot from milk and thus they must have it. Take fortified vitamin d for doubled benefits.

    2.  Cheese

This can be a life saver for people who don’t consume milk due to their lactose intolerance. It also has a huge amount calcium, vitamin and b12, magnesium and phosphorus for super strong bones and joints. You can have them is small servings with your meals for regular benefits. But be careful in what kind of cheese you are consuming as many varieties of cheese are available in the market that are very high in fats so keep away from them.

    3.  Egg yolk

This doesn’t really strengthen your bones but helps in the production and the working of synovial fluid. Synovial fluid is the fluid between the joints that keeps the joint lubricated and reduces friction among the joints. The egg yolk is rich in vitamin D which is very essential for the absorption of calcium in our body. Egg yolk can be high in healthy fats so consume less fats in your meals if you are consuming egg yolks. If you have high cholesterol or a heart problem then better stay away from egg yolks.

     

    4.  Yogurt

Most of the people get their daily dose of vitamin d through the sun but who don’t can have yogurt as it has fortified vitamin d. A typical low fat yogurt can have 20%of your vitamin d and 30% of your calcium needs. But be careful as sweetened yogurts are rich in complex carbohydrates and have enough fat to spoil your diet. Only opt for low fat yogurts.

   5.  Spinach

Ever thought how what secret did the spinach have that gave Popeye instant and strength, one cup of boiled or steamed spinach is having 25% of your daily calcium needs and also has vitamin d and huge amounts of iron an essential mineral for our body. Calcium helps in clotting of the blood. So, don’t worry if you don’t have dairy products.

Staying healthy and fit is our personal choice, outer conditions or people may be catalytic in it but the final choice is in our hand.  

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7 Essentials Everyone Must Have In Their Gym Bag

7 Essentials You Must Have For Your Gym Bag

For some serious lifters and athletes, the gym is the second home. So, their bags have all the essentials they need to make their time in the gym count.

So, here we are with seven essentials you must have in your gym bag.

   1.  Over the ear earphones

A study found out that people who worked out while listening to music were more motivated and fared better in all the exercises.

Music helps you in resisting the pain.

So, a sweat proof, high bass over the ear sets are essential.

    2.  Post workout shake

“Any dumb can get a hard core workout in but the real intelligence lies in recovery.” These are the famous words of Gregg Plitt. Recovery of the broken muscle tissue is crucial for the muscles to grow and your physique to succeed. So always have a whey shake in handy.

   3.  Pre workout formula

A pre workout supplement as important as a post workout shake for bodybuilders.

The amount of muscle fibers you recruit is directly proportional to how much muscle you can gain. The better the workout, the better is the muscle recruitment. The pre workout helps you in getting a great workout in even when you don’t feel like you can give your 100%

   4. A bottle of juice or water

If you don’t sip water through your workout, chances are that you dehydrate your body giving you muscle cramps.

Juice consists of simple sugars i.e. carbohydrates that would help you in powering your workout. Opt for natural juices instead of the tetra packs.

    5. A towel or a clean cloth  

 In an article published in a local daily here, it was written that the major cause of acne on the skin of back and face is due to the germs we pick up at the gym.

Thousands of germs are found on the barbells and the equipment found in the gym, we touch them and wipe our sweat with the same hands increasing the chance of acne.

    6.  Compression sleeves

Arms are the parts involved in the training of many other muscle groups in our body. We use our biceps in the back training and triceps in the chest training. They need rest for recovery. Often over training arms, you cannot train your back and chest to their full potential so compression sleeves can help.

They maintain the hydro static pressure within the muscle and provide the joints in our elbows full support throughout the range of motion. This will keep your joints safe and the soreness at bay. 

   7.  A spray for muscle sprains

Sprains and cramps are the most unwelcome things athletes want. But they are very common in the gymnasium as muscle cramps are inevitable if you don’t have enough liquid. It is quite helpful if you have pain relief spray, gel or a cream in handy. This can reduce the pain enough so that the sufferer can be moved. It is an essential everyone must have.

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