What’s Better: Being Thin or Muscular or Being Fit?

Body image issues are today one of the biggest factors that is causing us stress, and, in a vicious cycle, harming our overall health.

You’re always trying to fit into that dress, to get those muscles to look good, to look lean and thin, or to look big and bulky. But once you manage to get the type of body you want, does it also mean that you are fit?

Being Too Fit Or Too Lean Can Have Its Own Issues

Those who love to get very lean or very fit looking bodies often suffer from cases of extreme fatigue. In fact, this can also interfere with their hormonal levels, reduce their sex drive, and make it difficult for them to fall asleep or stay asleep for long. This is because too much exercise can often deplete your body of the required amount of hormones. In severe cases, it puts pressure on the kidneys that can cause more health problems.

Mukul Nagpaul is the Owner of PMF Training, a fitness solution that helps clients by providing customized and tailor-made workout as well as nutrition plans that can align with their regular lifestyle. At his PMF Training, Mukul uses a combination of different styles that involve core and posture training, mat work, functional exercises and more, and makes sure that he helps people reach their fitness goals, without losing track of their health.

It’s important that while you are working on how your body looks, you also keep an eye on your overall health. Being confident in your own body is what matters; for some people, it’s being thin, and for some, it’s being bulky, but no matter what you want your body to look like, you need to make sure you’re fit from within, so that your body can sustain this for long.

If you end up overdoing your exercise and workout routine, it can also irreparably damage the condition of your muscles, cause free radical damage, and even make your skin look extra dry, rough and wrinkled. None of these are signs that you are healthy. Being fit and being healthy go hand in hand, and instead of overdoing one and ignoring the other, it’s best to have a proper diet and fitness plan that will work according to your body type and needs.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. It is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

This is What Happens to Your Health When You Relax

You probably feel you can give your best in a high energy environment that charges you up and makes your brain go into a super-active mode.

But the real deal is when you rest and relax, there’s a lot that is happening to your body, and most of it is good.

If you didn’t know these yet, here’s all the goodness that you can give yourself once you start to relax.

Reduces Levels Of The Dangerous Hormone

Our bodies produce a hormone known as cortisol which is also known as a dangerous hormone. This is because, even though cortisol helps our body cope up with stressful situations and continue working or doing whatever we need to do, it causes an increase in levels of blood pressure and can also interfere with your sleep. Not getting enough sleep is harmful too, as it can affect your metabolism and affect the way your body stores or burns fat, which again can lead to other health problems.

Brings Back Your Heart Rate To Normal

Ever felt palpitations in crazily stressful or tiring situations? Once you start to relax, your heart rate can slowly and steadily come back to a more normal pace, which eases out the stress on your heart and is beneficial for its overall health. This can also help to keep your blood pressure levels within a normal range and reduce your stress and anxiety, as well as improve your overall focus and clarity of thought.

Your Body Temperature Gets Stable

Often, when you’re too worked up or stressed out, you may notice your palms or the soles of your feet become cold. This also happens when you are depressed or anxious. Cold feet or hands are a clear indication that your body is getting into anxious or stressed out mode. Doing something as simple as a quick relaxing breathing technique, or a short meditation can help you feel better.

Great Way Of Detoxing

We’re all looking for ways to detox, and resting and relaxing can give you a natural way to do so! When you let go of what’s going on, your breathing gets better and deeper and the levels of carbon dioxide in your body also reduce, which can reduce the levels of acidity in your body. It also helps to improve the structure and functioning of your brain.

Now that you know the reasons all over again, maybe it’s time to plan a time-out and focus on yourself too.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. It is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

Want To Lose Weight Before Navratri? Try These

Celebrations are on in full swing and right at the heel of Ganesh Chaturthi is Navratri, which begins from the 10th of October, leaving you with a little less than a month.

If you’re looking to lose some more weight or inches in these coming few weeks, here are a few things that can help you.

Start With The Morning Detox

The start of the day has to be with some kind of a detox drink. One of the best ways to do this is to take a glass of warm water and add one or two tsp. of apple cider vinegar (with the mother) in it and drink it as it is. You can also squeeze in the juice of a lemon to get more benefits and taste. If this is too difficult, you can have warm water mixed with honey. If that too takes up too much time, just have three-four glasses of warm water.

Get Rid Of The Packaged Food

If you’re in the habit of reaching out for packaged meats or packaged oats and so on for your breakfast, start eating fresh food that you have to really prepare at home. It could be something as simple as boiled eggs or toast or oats porridge or even a paratha – as long as it’s not in a packaged form.

Get Used To Salads

It is important that you have salads at least once in the day, with a mix of carrots, cucumbers, tomatoes, beetroot if possible, some cabbage, lemon juice and so on. This will add as a super fibrous food for you and will help to eliminate the toxins from your body.

One Hour Of Dedicated Exercise

This again is up to you, which means that you can do whatever you are comfortable doing to stay active, but for an hour. It could be gymming, walking, swimming, running, dancing – anything – and a combo of activities is also great. The idea is to dedicate this much time to something strenuous that will make you sweat.

Do remember that if you are not well, are on any type of medication, or feel uncomfortable doing any of the above, please consult a doctor. Also, not all body types react in the same way and our metabolism rate is different too, so do this every day without a break and you’ll definitely benefit in some way.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. It is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

Do This Before Getting Into a Marathon

As the weather is changing, we’re nearing towards the last months of the year, a time when a lot of marathons are organized.

These days, more and more people are signing up for marathons, which can be a great thing to do, provided you keep a few things in mind that can help you take better care of yourself and prevent the risk of injuries.

It Starts In Your Head

Even before you will actually tie up your shoes and get to the start line, you will already start running a marathon in your head. More than any other method that you try out, it is the voice in your head and the faith you can have in yourself that will help you go there and give it your best.

Alka Rao Yadav is a mentor, inspiration, and guide to many, and is a Premium Fitness Consultant with SQUATS, an online fitness portal. She is a regular finisher at most marathons and runs through sun, rain or humidity almost every single day, and is also an inspiration and mentor to those who are trying to get fitter and healthier. Alka has also been a contestant in the Mrs. India Worldwide beauty pageant.

She feels that irrespective of the goal, the first and foremost that you need to have is faith in yourself that you can do it.

Keep Small Goals

Make a nutrition and training plan and follow this religiously, says Alka. What you eat and how you train for the weeks and sometimes even months before you actually run in the marathon can have a huge impact on your overall performance. Don’t jump to big goals, this can make it difficult to keep up. Maintain small goals, such as new healthy additions to your diet instead of suddenly completely changing your diet, increasing the running distance gradually instead of suddenly running a lot and then giving up.

Set Up A Routine

Having a routine for every day will help you use your body to the maximum, without losing your energy or without wasting time and opportunity that you could use in a better way. Alka feels that one way you can make sure you are practicing enough is to keep running and clocking miles. This should be a part of your routine, and just as you will have running and exercising days, you also have to give dedicated time each day for a rest day.

Once you get into marathon training, it can impact your overall lifestyle because of the changes you will bring in to your daily routine. Healthier eating habits and regular exercise can take you a long way, so make sure you’re ready in time.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. It is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

Types of Push-ups That Can Keep You Fit

You’ve probably already seen the gym guy or girl easily cruising through those push-up routines and tried to replicate the same yourself.

But, either you didn’t really enjoy it yourself and didn’t see much of a difference, or found it difficult and let it go.

But you still want to get fit and make some positive changes in your body.

If that’s what you’re thinking, then these push-up tips by fitness instructor Mukul Nagpaul can definitely help you get just that! Mukul Nagpaul is the Owner of PMF Training, a fitness solution that helps clients by providing customized and tailor-made workout as well as nutrition plans that can align with their regular lifestyle.

Use The Wall For A Wall Push-Up

This is much easier and requires you to stand as you do the push-up. As a result, it’s also great for beginners, especially if you found the regular push-up a little hard. This will improve your muscle strength as well as build endurance in the chest area while toning your shoulder and triceps.

Your Knee Can Help For A Knee Push-Up

For the knee push-up, you have to lie down on the floor on your stomach, but instead of doing it like a regular push-up, you can place the knee in such a way that all of your body weight comes down to the knees, and then you use this posture to start and do your push-up. Once you are comfortable with this, you can move on to the regular push-up.

Do A Decline Push-Up

This one may seem a little difficult, so it is best that you first try the other push-up techniques and then also try the regular push-up. Once you’re able to do those, you can try out the decline push-up. For this, you have to place your body in a regular way like a normal push-up, with the only difference being that your legs have to be placed in an elevated position. This will work on your upper chest as well as the front of your shoulders.

Push-Up has many benefits. It can help build lean muscle mass, burn calories, strengthen the bones, improve your cardiovascular fitness, strengthen your core muscles and improve metabolism. So don’t give up if you’re unable to do it initially. Practice gradually and find a style that works for you.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. It is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

What Your Body Types Say About Your Health

You probably already know that most of us are of a certain body type and maybe at one point or other we all thought of somehow getting into that one body shape that most of us dream of – an hourglass body shape.

But did you know that your body type can also determine your health levels as well as your relationship with your body weight?

Apple, Pear Or Hourglass?

Our body shapes are mainly categorized into three types – the apple shape, the pear shape, and the hourglass shape.

The Apple Type

The apple body type is a shape in which the shoulders are broad, the bust is about average to full size and is broader than the hips and the torso is generally wide.

  • Issues with weight: If you have an apple body shape, you will almost always have more weight around your waist and find it difficult to let it go. This accumulated weight or fat is also known as the visceral fat and can go deep inside your skin, which can over time start accumulating around your organs.
  • What you can do: Minding your diet and regular exercise can eventually help you lose the excess weight.

The Pear Type

 

The pear body type is a shape in which the hips are usually larger in size than the bust area. Also, the waist area will not have too much excess weight around it. However, in this body shape, the weight is mostly seen around the lower body part.

  • Issues with weight: If you have a pear body shape, you will almost always have more weight around your lower body area, such as around your hips and thighs. This accumulated fat is known as passive fat and can place more stress around your legs, even though they are not always as dangerous as the visceral fat. Over time, this can lead to diseases such as varicose veins, joint problems in the leg, degenerative knee issues and so on.
  • What you can do: Exercising with a special focus on the hips, thighs, legs, and waist can help.

The Hourglass Type

 

How many times did you wish to get an hourglass figure? It’s the one where there is no particular area where the weight is accumulated but is distributed overall on the body.

Issues with weight: In some cases, those who have an hourglass figure (or rectangle as it is known in case of men) may have extra fat around the waist.

What you can do: Regular exercise and having a balanced and healthy diet can help avoid too much fat accumulation around the waist.

No matter what body shape you are, watching your diet and regularly exercising can help you manage your weight and health better, no matter what your body shape.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. it is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

A Handful of This in the Morning Can Do Wonders for Your Health

You’ve heard that eating a healthy breakfast is really important for your overall health and can keep you going for the rest of the day. But what do you do when your mornings are always super busy and all you get time is to somehow get dressed and run out the door?

Well, if you don’t have time for a sit-down breakfast, here is one magic item that you can have right in the morning, and still get the goodness of a healthy meal right in the morning!

Reasons why almonds are great for your health, especially if you have it in the morning!

Delhi based nutritionist Ritika Samaddar reiterates how eating almonds can contribute to a healthy lifestyle. According to her, “if you are a college student or if you are a busy professional who usually has to skip breakfast in the morning, almonds can be the answer your body is looking for! In fact, you can easily carry a handful of almonds and have them as you get out the door, or carry them in a pack that you can munch on in the day.”

  • Protein-rich start to the day: The great thing about almonds is that they are loaded with proteins and barely have any carbs, which means you’re eating something that will help build the cells in your body, repair your tissues, add energy and also keep your digestion healthy.
  • Good for your blood sugar: The magnesium content in almonds is quite high, which can help to keep your blood sugar levels in check especially after you have had a meal.
  • Keep you full: A good reason why you may want to have almonds for breakfast is that they will keep you full for longer and prevent you from snacking on junk. Great way to keep your weight in check!
  • Will improve immunity: Almonds also contain a high amount of antioxidants that will keep your immunity in good shape and prevent the risk of regular diseases.
  • A load of good fats: Not all fats are bad, and you do need some amount of good fats in your body to help you fight diseases and keep you healthy. The monosaturated fats in almonds, which are good fats, will use the fiber and vitamin E and together help to reduce the levels of bad cholesterol in your body.
  • Superfood for your heart: Now is the time to start taking care of your heart. The good fats in almonds are also good for your heart, as these will reduce the risk of a stroke or heart attack.

The best way to have them is by soaking them overnight, as this will let your body digest it properly.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here, it is not a replacement for a doctor’s opinion. It is important to always check with your own doctor before trying any medication, practice, or suggestion from this site.

Binge Drinking? This Can Help You Stop

It’s fun to hang out with friends and drink away your stress and the week’s worries. All you want to do is have a few drinks over the weekend and you’re ready to face the coming week.

While this may seem harmful and quite a lot of fun, once the frequency of drinking grows and you start consuming alcohol in large quantities, it can eventually turn towards a problem of binge drinking.

How Do You Know If You’re Binge Drinking Or Are A Casual Drinker?

Usually, if you have four to five drinks or more within a span of two hours, it is considered as binge drinking. Also, it’s not necessary that you drink each day in the same quantity, but the average will be similar. You may also find it difficult to slow down the pace at which you drink and not being able to do so can turn you violent or severely depressed.

How Can You Stop?

With the progression in understanding mental health, there are numerous techniques that can help you stop binge drinking.

Dr. Vihan Sanyal works in the field of mental health and has various certifications from prominent American boards in NLP, Hypnotherapy, Gestalt Therapy, and Transactional Analysis. With more than 12 years of clinical experience in the field of mental health, he has successfully treated cases of psychological and psychosomatic disorders, including binge drinking. He is also the Founder of Mind Factory, a center for creating awareness, offering treatment and healing in the areas of mental health.

According to Dr. Sanyal, psychotherapy has many options in hypnotherapy, NLP and CBT that can help to reduce the craving you have for a drink. With regular sessions, you can also reduce the amount you drink, and with time, can even come to completely avoid or give up alcohol use.

What If Therapy Does Not Help?

While these therapies have shown positive results in most cases, in case it does not seem to give the desired results, your therapist will suggest a combination of medicines that can work together with the sessions and help you stay off alcohol, or keep it under control. Dr. Sanyal goes on to add that these medicines can help to control your impulses and can also keep your cravings under control.

With the right medical guidance and support, it is possible to get rid of binge drinking and take back control of your life and health. Speaking to a therapist or even a regular doctor about this can help you get the best medical help at the earliest.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. it is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.

Why Vitamin C is Important in Your Skincare

The skincare industry is booming with products and there are just too many products out there that you may be tempted to try.

But did you know that no matter what else you try for your skin, the one ingredient that you should definitely try and add in your skincare routine is Vitamin C?

If you haven’t tried it out and checked its benefits yet, here are some benefits that can definitely tempt you to start now.

Some Of The Biggest Benefits

As vitamin C penetrates into your skin, it will help to reduce and gradually remove pigmentation. It will also work to soothe any inflammation on the skin, which can also help to reduce any acne or breakouts that you may have. Yet another benefit of using vitamin C in your skincare products is that it can fight the free radical damage that often happens due to environmental reasons and helps to add a bright and fresh look to your complexion.

The Most Magical Benefit

Remove those fine lines and wrinkles

Remove those fine lines and wrinkles

Image Credit: bhtips

As if you are not already getting some of the best benefits for your skin, one of the most loved benefits of using vitamin C for your skin is that it can help to ward off any early signs of ageing. Using this on a regular basis can help to make your skin plump and radiant, as well as help to make it firmer, avoid any signs of sagging skin, and also keep those fine lines and wrinkles away. The reason behind this is that vitamin C helps to boost the natural production of collagen in your skin, which will add a healthy radiance to the skin and make it look younger and well taken care of.

When Can You Use It?

You can easily add vitamin C to your morning as well as night skincare routine, as this will help protect your skin against damaging UV rays of the sun, and also nourish your skin through the night.

Who Can Use It?

Vitamin C is known to be useful for all skin types, so it is usually safe to go ahead and use it. However, if you have had a negative reaction or a side effect in the past as a result of using vitamin C, speak to your dermatologist before doing so again.

Are Monday Morning Blues a Cause to Worry?

  • What is the first thought that comes to your mind when you hear the word Monday?
  • Is the word enough to make you feel depressed?
  • Or does it make it you anxious?

A lot of us keep talking about those dreaded Monday morning blues when we just don’t want to get out of bed, and the last thing you want to do is to get to the office and face the work that is waiting for you there.

Feeling this is normal, but if this is happening a little too often, or if you also feel like this in the middle of the week, so much so that it starts to interfere with your overall mood and makes it difficult for you to concentrate on anything, or enjoy anything, here are a few things you could try that may help.

Have A Restful Weekend

The start of the week will appear, no matter what you do. So one of the first things you can do is to enjoy the moment and rest through the weekend. Do what helps you to relax, go out with friends or spend a long weekend doing nothing at home. Rejuvenate your senses and help to calm yourself.

Keep Your Work Calls Away

There is nothing that important that can’t wait a day or two, especially when you are rightfully on an off day. Instead of answering every call and mail that is related to work, keep your office group messages on mute and draft a mail response that auto-replies that you will resume work and revert back once you’re back at work.

Get Some Work Done In Advance

Resuming work after a couple of days off work can sometimes lead to a pileup of emails and calls that you absolutely have to get back to. If you are in a line of work where you can do some work in advance and keep some things ready, try and do that through the week, so that there is no pile-up at the start of the week on a Monday.

Mondays will come and go, no matter what you do. But maybe, if you stop looking at it as the dreaded day of the week and plan your time a little bit in advance, you could be able to handle it without the stress and anxiety.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here; it is not a replacement for a doctor’s opinion. it is important to first always check with your own doctor before trying any medication, practice or suggestion from this site.