Want To Gain Weight - Times of India

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Wanttogainweight?
ZeeniaBaria|TNN|Oct30,2012,12.00AMIST
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Wanttogainweight?
Yes,youreaditright.Inaworldobsessedwithlosingweightandstayingskinny,therearealsopeoplewhowanttopileonacoupleofpounds.Here'sthehealthy
waytoputonweight,saysZeeniaFBaria.
Tryingyourbesttoputonweightbutfindingittough?Youaren'talone.NutritionistPoojaMakhijasays,"Allfoodsconsumedforweightgainmustbecalorieor
nutrientdense.Mostpeoplewhoaretryingtogainweighthavesmallappetites,thusallthefoodtheyingestmustbecaloriedensesuchthatthetotalcalorificvalue
ofthedayincreases,leadingtoweightgain.Whattheyshouldavoidispilingontoomanycaloriesthroughfoodsthatarehighinsaturatedfats,asthesearethebad
fatsthatplaguethearteriesandleadtocoronaryheartdisease.Themostrecommendedwaytogainweightwouldbethroughmusclegain.Thisrequiresadiethighin
proteinswithanexerciseregimeconditionedtowardsweightandfunctionaltraining."
Simpletipstowhetappetite
Starteatingoften.Thisisbestwayforthebodyburneasilyandagainaskformore.
Don'tdrinkliquidwithsolids(likewaterorchaaswithmeals).Havea45to60minutebreakinbetween.
Eatwithinthefirsthourofrising.Thisstimulatesyourbodytojumpstartitsmetabolismandthusincreaseappetite.
Doacardioactivityfor20to30minutes,threetofourtimesaweek.
Choosenutritiousfoodssuchaswholegrainchapattisorbreads,cereals,pastas,densefruits,vegetables,leanproteins,nuts,seedsandlowfatdairyproducts.
Consumethicksoups,cheesefilleddishes,boiledeggs,bananas,thickmilkshakesorsmoothieswithlowfatmilk.Havehealthytreatsthatprovidenutrientslike
branmuffins,curd,lassi,yogurt,fruitpiesandgranolabars.
HealthconsultantDrParulRShethsaysoneshouldincludehealthyhighcaloriefoodssuchasnuts,driedfruitsandproteinrichfoodsintheirdiet."Don'tfill
yourselfwithsoda,coffeeortea.Exercisecanstimulateyourappetite.Soexercise,especiallystrengthtraining,canhelpyougainweightbybuildingupyour
muscles.Avoideatingjunkfoodsandfoodsthatcontaintransfatpastries,cakes,cookies,margarine,processedfoodsandpackagedsnacksareabignono,"says
DrSheth.
RecommendedByColombia
Gainingweightafteranillness
Oncehealthisgainedbackandtheroundofmedicationfortheillnessstops,theappetiteusuallycomesbacktonormalslowlyandsteadily."Iftoomanyantibiotics
weretakenduringtheillness,itisrecommendedthataroundofprobioticsbetakentoreplacethehealthyflorabackintothegut.Thisfloraisimportantastheyaid
digestionandpreventaftereffectslikegas,nauseaandlackofappetite,whichisusuallyseenafteranillness,"saysPooja.
Addcertainfoodstoyourregulardiettogainweight.
Replaceyourteaandcoffeewithtwoglassesofmilkeachday.
Eatbananasordrinkbananamilkshake.Drinkingfruitjuicescontainingglucosecanincreaseyourcalorieintake.Increaseyourproportionofstarchyfoodssuchas
potato,sweetpotato,cornetc.Havemeat,legumes,driedfruits,rice,eggs,etc.forweightgain.
MuniraKawadwala,trainingandnutritionexpertsays,"Oneshouldavoidenduranceworkouts.Instead,oneneedstoconcentratemoreonstrengthtrainingsothat
thereisenoughmicrotraumacausedtothemuscles,whichthenifsupportedbytherightdiet,willhelprecoverandbuildmuscles.Increaseinmusclesizewillhelp
increaseweightwithdefinition.Cardiotraininglikerunning,swimmingorcyclingshouldbedonelessoften,withhigherintensityandshortduration.Thiswillhelp
conditiontheheartandatthesametimenotleadtoweightloss.Emphasiseonweighttraining,withenoughrestandnourishment,toensuregoodrecoveryand
growthofthemuscle."
Doessherecommendsupplements?"Thewordsupplementitselfsuggestsinadditiontosomething,whichmeansbasedonyourrequirementsifyourdietisn'tableto
compensate,thenyouneedtosupportitwithsupplements.Aslongasyoucancoverallnutrientrequirementsthroughyourdiet,thereisnoneedtotake
supplements."
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Poweryogaearningbadkarma
KasminFernandes|TNN|Oct30,2012,12.00AMIST
Poweryogaearningbadkarma(Thinkstockphotos/GettyImages)
It'sfast,it'svigorousanditmeltsfatfast.So,whyareyogaexpertscryingfouloverthepoweryogafadthathastakenovercitygyms?
BackedbythelikesofBollywoodactressesKareenaKapoor,KanganaRanautandGeetaBasra,poweryogaistotoday'surbanIndianwomanwhataerobicswasin
the'80s.Practicallyeverygymandfitnesscentreinthecityoffersweekly60to90minutepoweryogaclassestoitsmembers.
Whatispoweryoga?
ApoorcommercialderivativeofAshtangayoga,poweryogaisessentiallyanuptempoaerobicworkout,whereyogaposesaredonefasterandincontinuation.
Apartfromtemporaryweightloss,ithasvirtuallynohealthbenefits.Sincepoweryogaisawidelyusedtermthatwasnevertrademarked,individualteachersusually
lendtheirpersonalinterpretationtoclasses.
Buttheaggressiveandphysicaltakeonthetraditionaldisciplinehasupsetthekarmaofthenormallytranquilworldofyoga.Puristsdismissitasa"commercial,
supermarket"versionofthepracticewithcompetitiveelementsthatcontradictyoga'smostbasicprinciples.Therehaveevenbeenclaimsthat,inencouraging
beginnerstotryandpushtheirbodiesintoquickmovementsandadvancedpositions,thisandothersportversionsaretemporarilysuccessfullyandactually
dangerousbecausetheycouldcauseinjury.
Itcausesinjury
"Poweryogaislikeanycardiovascularactivity,whichmeansthatifyoustoppracticingityouwillregaintheweightyou'velost,"saysSamantaDuggal,yoga
therapistanddirectoratTemperance.Inher20yearsofexperience,shehasseenmanycasesofpeopletakinguppoweryogaforquickresultsandinsteadsustaining
injuriesusuallytotheneck,shoulder,toes,knees,hipsandlowerback."Doingrepetitiveasanasand100suryanamaskarswithnoemphasisonalignmentisa
sureshotwaytoinjury.So,insteadofprogressingtobetterhealth,theyactuallyregress!"
Bypassescorecomponents
Manyoftheseclassesalsobypassthecorecomponentsofyogapranayama(withpropersequenceandratio)andyoganidra(relaxation)attheend.Theideaof
relaxationistoallowthebloodlactatelevelstoreturntonormal.Iftheyremainhigh,theycouldsetoffthestressglands,makingyourpoweryogasessionastressful
one.Stressfulyogahowcontradictoryisthat!
Wheretraditionalformsofyoga,aspracticedbyLaraDuttaandAbhayDeol,encouragemindful,breathcontrolledmovementfromposetopose,poweryoga
participantsworkupaserioussweat."PowerYogawassimplyanameIcameupwithinthelate'80stoletpeopleknowthatashtangayogapracticeunlikemost
oftheyogataughtin'70sAmericawasaseriousworkout,designedtobuildsignificantstrengthandconcentrationaswellasflexibility,"saysBerylBenderBirch.
HeisoneofthetwoAmericanyogateacherswhonearlysimultaneouslycoinedtheterm.LosAngelesbasedBryanKestistheother.Notcoincidentally,boththese
teachershadstudiedwithAshtangamasterSriK.PattabhiJois.AnothernameoftenassociatedwithpoweryogaisBaronBaptistewhodevisedhisownmethodin
SanFrancisco,California.
MisnamedpracticeinIndia
Inpoweryogaproposedbythem,posesarefollowedupwithstrengthtrainingwhilesynchronisingone'sbreathingpatternstoeachVinyasa(movement),with
attentiongiventoTristhana(posture,breath,andfocalpointforthegaze).
Butthekindtaughtingymsouthereisadifferentstoryaltogether."Poweryogahereisabigshamandascam,"saysyogacolumnistandteacherShameemAkhtar,
who'saproponentofSivanandayoga.Sheexplains,"Staticposesareverydifficultandfastpacedonesareforbeginners.Thismayexplainthepeculiarcultureofthe
misnamedpoweryogainMumbai,wherepeoplearemadetodoasanasfaster,justtokeepthemhappy.Theflipsideofthisistheyneverreachthestaminathatreal
poweryogaasthetermisusedinAmerica."
Quickiecourses,untrainedinstructors
PatanjaliandHathayogateacherDharamChoudhryputsthisscamdowntolackoftraining.Hesays,"Nocertificationorspecifictrainingisrequiredbeforeaperson
isallowedtoteachpoweryoga."Quickiecoursesteachposesbutnotthenuancesofproperalignment,intentionalcorrectbreathingornoncompetitivemindset."So,
mostgymsrecruitpoweryogatrainersfromthevastgroupoftheunemployedyoung,whoarefiguringoutwhattheywanttodowiththerestoftheirlives."
"Onelocaltrainerusedtoattendmydanceyogaclasses,copythesequencesIhadpersonallycreated,andpassthemoffashisown,"recallsAkhtar.Thetrainernow
issuespoweryogacertificatestoother'trainers'.
Sincetheinstructordoesnotneedtoinvestmuchtimetolearnorteachit,theycantagtheclassicandglamourouslabelofyogatoanyweaksetofstretches."So,
essentially,itislikedoingwarmupsfortheentireworkoutsession!Howcanthatbehealthy?"asksAkhtar.
Traditionalapproachisholistic
Choudhry,whohasbeenteachingPatanjaliandHathayogaforadecade,blamesthisfadonlackofawareness."Yogahasenormousbenefits.It'sashamethatmost
peopleheretakeonthiscommercialversionofpoweryoga,whichwasinventedinAmericatobeginwith,oftendon'tgetthemaximumbenefit."
Comparethattotraditionalschoolsofyogathatlayagoodfoundationforalonglastingandallroundfitnessandwellbeing.SaysDuggal,"Whetherit'sSivananda,
Bihar,Iyengar,ViniyogafromtheKrishnamacharyalineage,theyallhaveaholisticapproach."
Ifcombinedwiththerightdiet,weightlossintraditionalyogaisquiteamazingandjustasimmediate.Besides,traditionalandclassicalformsofyogahavelong
lastingbenefitsonthebodynotonlyintermsofmusculartone,enduranceandphysiologybutalsoyourentireendocrinesystem.
Stillwanttosignupforpoweryoga?Checkthetrainer'scredentials.
kasmin.fernandes@timesgroup.com
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InconversationwithbodybuilderSangramChougule
SobiyaN.Moghul|HealthMeUp|Oct28,2012,12.11PMIST
InconversationwithbodybuilderSangramChougule(ImageCourtesy:Gold'sGym,Mumbai)
BorninasmallvillageinKolhapur,Maharashtra,SangramChougulehadtofacemanyhardshipstoreachthepositionheholdsnowoneofthemostfearedand
reveredbodybuildersofIndia.
Withhiswelldefined,symmetricalandmuscularbodySangramwentaheadtowinabronzeinMrWorld2011andGoldinMrIndia2012.InaworkshopforGold's
GyminMumbaiSangramspeakstoHealthmeup.comabouthisfitnessdictums,dietanddiscipline.
Howdidyoufirstthinkofbodybuilding?
It'smypassion.Youcansayit'smyfirstlove.
Isitafeasibleforahealthylife?
Yes,withoutbodybuildingorfitnesstrainingyoucan'tmakeyourlifehealthyandstrong.
Howdidyoutrainyourselftobuildthishulklikebody?
It'sverysimpleifyoufollowthesesimplerulesWorkhard,eathealthyfoodandtakeproperrest.
Whataresomeofthecommonmisconceptionsaboutfitnessmodelsandpumpingiron?
Peoplethinkthatifyoustartweighttrainingyoubuildaphysique,butifyouleaveityouwillbecomeflabbierthanyouwereearlier,andtheysaythatmodelsor
bodybuilderslookbestintheiryouthbutintheiroldagetheyrot.That'snottrue,becauseifyouexerciseproperlyandeatagooddietyouwilllivealongandfitlife.
Sowheredoyouthinkmostpeoplegowrongwhenitcomestotrainingtheirabs?
Firstthingtheydoisthattheystartskippingtheirmealsanddohundredsofcrunches,itistotallywrongbecauseitresultsinenuresisandmuscleloss.Becauseabs
aremadeinthekitchen,youjusthavetocontrolyourcalorieintakeandgiveyourbodyabalanceddietandaproperworkout.Keepinmindthatdietis80%and
workoutis20%.
Sodoyoueventouch"badfood"
Yes,sometimesbutinalimitedquantity.
Howdoyoustaysomotivated?
Ialwayskeepmygoalsinmindandalwaysthinkabouthowtoachievethemandthatgivesmeselfmotivation.
Whattipswouldyougivetosomeonewhowantstobecomeafitnessmodel?
Tobeafitnessmodelyouhavetobeloyaltoyourself,nevercheatyourworkoutanddietandtrainunderagoodtrainerorcoachinagoodgym.Youhavetohave
patience,becausetoachievesomethingyouhavetogiveittime.
Giveusanexampleofoneofyourtypicalworkouts.
Thereisnotypicalworkoutofme,butIalwaystrainmyweakmusclesmorethanmystrongmusclesandthisishowImakemyworkoutroutine.
Dogiveusalookintoyourweeklydiet/workout/supplementationroutine.
Nowmydietislowcarb,highprotein,andlessfat.MydaystartswithcardioafterwhichItakeaCombatproteinshakewithmultivitaminsandsomecomplexcarbs,
thenaftertwohrsIhaveeggwhites,oats.Afterhalfanhour,beforemyworkout,Ihavemypreworkoutdrink.Itraintwomusclesaday.AsIfinishmyworkout,I
gulpdownmypostworkoutdrinkandthenmyproteinshake.AftertwohoursIeatchickenandbrownricewithgreensalad.
Mymiddaymealisagainproteinshakeandafruitwithvitamins.IntheeveningIeatgrilledfishandbrownricewithsalad.Mydinnerisagaingrilledfishnsalad.
TwohoursaftermydinnerIdrinkmyIsolateWheyProteinwithCasein(20minslater).Andmylastmealisasleeprecoverydrink.
Howdoesyourprecontestworkoutroutineanddietchangefromyournormalroutine?
Myprecontestworkoutincludesmorecardio,morerepetitions,lessrestinbetweenthesets.AndduringthesedaysIeatahighproteindietwithmorefiber,for
instanceIeatgreensaladsalot(withnosugarandverylowsodium).
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Workingoutwhenyourepregnant
TNN|Oct27,2012,12.00AMIST
Workingoutwhenyourepregnant
Duringpregnancy,youareexpectedtotakethingseasy.Butthatdoesn'tmeanyousimplystayputtillthetimeyoudeliver.Infact,itisbestifyoukeepactive.
Butbeforeyoustartexercising,askyourgynaecologistwhattodoandwhattoavoid.Andifyou'realreadyexercising,findoutifyoucangoonwiththeroutine.
Whateveryoudo,makesuretokeepyourheartrateunder140beatsperminuteandavoidoverheating,especiallyduringthefirstthreemonths.Herearesome
exercisesyoucantry...
Kegelexercises
StudiessaythatwomenwhoperformKegelexercises(apelvicfloorexercise)oftenhaveaneasierbirththanwomenwhodon't.Ithelpsyoudeveloptheabilityto
controlyourmuscleswhenyou'reinlabour.Toningthemuscleswillalsominimisetheproblemsofbladderleaksandhaemorrhoids.YoucancontinuetodoKegel
exercisesafteryourpregnancytopromoteperinatalhealing,regainbladdercontrol,andstrengthenyourpelvicfloormuscles.Itcanbedoneanywherewithout
anyoneevenknowingyou'redoingthem.
Swimming
Swimmingisthesafestexercisewhenyou'repregnant.Itkeepsyourbodytonedanddoesn'tstressyourjoints.Whenyouswim,youincreaseyourheartrateand
enjoyasafecardiovascularexercisethatwon'tcauseoverheating.
Walking
A20minutewalkeverydaywilldowonders.Itissafeforyourbody,easieronyourkneesthanrunningandcanbedoneatanytimeoftheday.Setyourselfrealistic
goalsandweargoodshoestoavoidtheriskoffallingorputtingpressureonyourfeet.
Jogging
Ifyouwerearegularjoggerbeforeyougotpregnant,unlessthedoctorsaysno,youcancontinuetojog.Staywellhydrated,stretchbeforeyoustartandweargood
runningshoes.
Cycling
Abikewillsupportyourweight,sothereislessstressonyourbody.Astationarybikeisevenbetterbecauseyouhavelessofachanceoffalling.Asyourbump
grows,yourcentreofgravitywillshift,increasingtheriskoffalling.Italsoputsalotofstressonyourback.Startslowlyandneveroverexertyourself.
Stairclimbingmachine
Siderailswillgiveyousupporttobalance.Stairclimbingisanexcellentwaytoraiseyourheartrate.
Yoga
Yogaisknowntorelievestress.Mostformsofyogaaresafeforpregnantwomenaslongastheyaren'trigourous.Don'tlieflatonyourbackforalongtimeanddon't
stretchmorethanyourcapacityeither.
Aerobics
Ifyouarealreadyactiveinaerobics,youcancontinueaftergettingthegoaheadfromyourdoctor.Takingaclassforpregnantwomenisagoodidea.
Dance
Joinadanceclassorpractiseathomeaslongasyouavoidalotofspinning,leaping,andjumping.
Whatyoumustavoid
Horsebackriding:
Ridingahorsecaninvolvealotofjoltsandquickmovements,whichcanreallyhurtyouandyourbaby.
Whenyouexercise
Avoidwearingtightclothes.
Wearagoodsportsbraforgoodsupport.
Yourshoesshouldsupportyouwellandnotbeslippery.
Hydrateyourselfbydrinkinglotsofwater
Keepyourheartrateunder140beatsperminute.
Avoidjerkingmotionsandlyingonyourbackforextendedperiodsoftime.
Stopexercisingifyouhavevaginalbleeding,dizziness,faintness,shortnessofbreath,contractions,ornauseousfeelings.
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Weightloss:Nowapilltoloseweight
TrinaRemedios|HealthMeUp|Oct27,2012,12.00AMIST
Weightloss:Nowapilltoloseweight
Areweightlosspillsafactoramyth?Canyoureallyloseweightwithapill?TheUSFDArecentlyapprovedadrugLorcaserin,adrugthathelpsyouloseweight.
Tocleardoubtsaboutthis'magical'pillwespoketoDr.VerinderAnand,ConsultingdoctorinInternalMedicinefromMoolchandMedcity.Heshedslightonthe
weightlosspillandstripsbaretheuglytruth.
WhywouldIndiansfallpreytothisdrug?
"ObesityisagrowingprobleminIndiaandotherdevelopingcountriesandislargelytheresultofachronicallyimproperdietandlackofphysicalactivity.Obesityis
anoutcomeofsedentarylifestyleandwesternizationofoursociety.Overeatingjunkfoodandlackofphysicalexerciseresultinhighbodymassindex(BMI)."
WillthisdrugworkforanIndianbody?
"Visavistowesterncountrieswherejunkfoodischeaper,inIndia,thepopulation,mostlytheupperstrataofsociety,inmetropolitancitiesaregettingafflicted
becausethereisalackofexercise,thereisatendencytoeatmorejunkfoodandsotheyareputtingonmoreweightandbecomingobese.Yes,thesedrugshave
positiveimpactsonIndiansforasmallperiodoftimeonly."
Howdoesthisdrugwork?Whatistheeffectonthebody?
"Mostofthesedrugssuppressappetitebyactivatingthebrainreceptorsforaneurotransmittercalledserotonin,whichtriggersfeelingsofsatietyandsatisfaction.
Thisdrugraisestheenergylevelsandsuppressestheappetiteandpushesthebodytoburnmorecalories.Butcontinuingweightlossmedicineinlongtermis
unhealthyandineffective."
Isthisdruganothermarketinggimmick?
Ithasbeenprovedtobeeffective.Atrialperiodof12weeksissuggested.Inthisdurationthereshouldbeaminimum5percentweightloss.
Canweexpectdrasticweightlosswiththisdrug?
No,theseweightlossdrugswillshedabout23kilosperyear.
ExpertviewsonWeightlossdrugs
Thesemedicinesareavoidableandshouldnotbeconsumedbyjustanyone.Onlythosewhoareobeseandsufferingfromconditionsrelatedtothisshouldtake
prescribedones,whichdoctorsterm"lifestylemedications"ratherthan"dietpills".ThesemedicinesareprescribedonlytothosepeoplewithaBMI(bodymass
index)over27,aspartofabroaderweightlossregimethatinvolvesothermedicationssuchasdiureticsandacalorierestricteddietandexercise.
Dr.VerinderAnandsumsupHMU'sbelief,exerciseplusrightdietequalsweightloss,"Inanutshell,thereisnoothereffectiveandhealthieralternativetolosethe
extraflabapartfromgoodeatinghabitsandregularexercise."
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HrithikRoshantoJuhiChawla,celebsattendluxuryexhibition
JuhiChawla,HrithikRoshan,LaraDutta,UrvashiRautelaandhostofotherBollywoodcelebritiesattendedaluxuryexhibitioninMumbai.
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Stepathlonracearoundthevirtualworld
SobiyaN.Moghul|HealthMeUp|Oct26,2012,12.40PMIST
Stepathlonracearoundthevirtualworld(Thinkstockphotos/GettyImages)
Inactivityusuallybuildsasaresultofexcuseslike'Iamtired','Notime','cannotaffordagym','willdoittomorrow'etal.Andwesilentlykillthethoughtofever
gettingfitter.
Butthisinactivityaffectsusmentallyaswell,apartfromallthelifestylediseases(heartdiseases,diabetes,sleepproblems)thatweopenupourselvesto.Arecent
studyshowsthatIndianslose9%ofpayduetoabsenteeismwhichresultsdirectlyfromstress.Asasolution,GlobalHealthAuthoritiesprescribe10,000stepsina
day,andthat'swhereStepathloncomesin.
Stepathlonisapedometerbasedmassparticipationevent.Companiesofallsizesandacrossallindustriescanenterasmanyteamsastheychoose,each
comprisingfiveemployees(stepathletes)fromsingleormultiplelocations.Eachstepathletewearsapedometer(astepcountingdevice)andenterstheirdailysteps
intotheStepathlonwebsite.Thesestepsareconvertedintokilometersandtheirteam'spositionismappedonStepathlon'shighlyengagingandinteractiveonline
platform.TheStepathlontrackeralsousesthenumberofstepsyouhavetakentotrackyourweight,waistcircumferenceandcaloriesburnt.
Stepathletesraceacross49locationsacrosstheworldsharefacts,cuisinesandplacestovisitandwalkingspots.It'safunendeavor,whichultimatelyhelpsin
gettingbackyourvigor,energy,sleepandyesjobsatisfaction.
Stepathlon's100days100waysisapplicabletoanyoneanywhereallyouhavetodois
Getoffastationpriortoyours
Walkandtalkwithacollegue
Organizewalkmeetings
Choosethestairsoverelevator
Takeawalkpotslunch
ItisbasedontheinternationallysuccessfulGlobalCorporateChallengewhichwascreated,developedandimplementedbycofounderShaneBilsborough.
WhenShanestartedtheGlobalCorporateChallenge,ithad2,500participantsinitsfirstyear(2003)andwhenheleft8yearslater(in2011),ithad1,30,000
participantsfromover70countries.
So,ifyoucan'tgetyourselftohitthegym,youdohaveajuicieroptionsatyourveryownworkplace!Youjusthavetocoverthose10,000stepsbysigninguponthe
website(www.stepathlon.com)andgetstarted!
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'Goingtothegymisamustforme'
TNN|Oct26,2012,12.00AMIST
Goingtothegymisamustforme
...saysactorKaranvirBohra,whoisconsideredoneofthefittestmalesinshowbiz
Myexerciseregime
Iworkouteverydaybeforemyshootsaswellasafterpackup.Mymorningsstartataroundsixwithcardioandgenerally,Idomyweighttrainingat10inthenight,
afterpackup.Itendtoworkoutforaroundhalfanhourto45minutes,bothinthemorningandatnight.Ihavekeptagoodbalanceofcardioandweighttraining.I
don'twanttogettoobig,so,Ihavetobecarefulwithmyworkouts.ThoughIdon'tgetmuchtimeforsports,IloveplayingcricketandfootballwheneverIgeta
chance.
Myproblemareas
Iactuallydon'thaveatendencytoputonweight.Idon'tputonmuscleeasily.Infact,ifittakesanotherpersononemonthtoaccomplishsomethingthroughtheir
fitnessroutine,itwillprobablytakemesixmonthstoaccomplishthesame.Ihavetoworkhardertoaccomplishanythingwhetherit'sinfitnessorinlife.Butthere
arenoregretsasitisinmybloodtoworklikeabeast!
Mystrengths
Mydadhasagoodframe,whichIhaveinherited.IamproudofmychestandshoulderandIdon'thavetoworkhardonit.Infact,Iprobablyworkoutonmychest
justonceamonth.Iamdefinitelyintofitnessasit'simportanttobehealthyandfit.Forme,goingtothegymislikegoingtotheoffice.It'samust!
Mydiet
Iamavegetarian,thoughIdoincludeeggsinmydiet.Ieateverytwohoursandmydietisamixofcarbohydratesandproteins.ItendtogethungryveryoftenasI
eatsmallportions.IusuallyprefercarryingmyfoodfromhomebutincaseIhaven't,Iwillhaveasmallsandwichorsomethinglight.BeingaMarwariandthattoo
fromJodhpur,it'sacrimeifyoudon'teatsweets.I'vegrownupeatingsweets.MyfavouriteisMaweKeBarfi,whichcanbeeatenhot,cold,mashedwithice,andin
somanyotherways.
(AstoldtoDebaratiSSen)
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Canhormonesstallyourweightlossplan?
Howmuchistoomuchexercise?
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Howtoimprovebalanceinolderpeople
TrinaRemedios|HealthMeUp|Oct24,2012,12.00AMIST
Fallingdownandlosingbalanceisoneofthemostcommonproblemswitholdage.Asageprogresses,parentswillcomplainoflossofbalanceanddizziness.
Fallscanleadtocomplicationsthatinturncanleadtodisability.Hencewiththehelpofourfitnessexpertswebuildagoodfoundationbasedonexercisethatbuild
andstrengthenyourmuscles.Herearesomeinterestingexercisesthatwillhelpyouregainyourfooting.
Strengthandconditioningcoach,ArnavSarkargivesyouapracticalguidetoboostyourmusclegroups.Heexplains,"Withlossofactivitythebodystartslosing
strength,enduranceandflexibility,andthusbasicmovementslikewalkingbecomeachallengeforsome.Thebestwaytocombatthisistokeepexercisingandfocus
onworkingallthemajormusclegroups."
Helistsbasicexercisestofollow,"Abasicexercisethatshouldbeastaplewouldincludesquats,dohalfrangeorsitonachairifnormalfullrangeisnotpossible.
Besidesdosomelyinghipextensions,lighttomoderateweighttraining,andofcoursedosomestretching,cardiovascularactivitylikewalking,climbingstairsto
keepyourbodystrongandnotletthingslikebalancebecomeanissueforyou."
JordynSteig,ourfitnessguru,expertcolumnistandfounderofWellisticWholeness,breaksdownthefactsfurtherhesays,"Fitpeopleingeneralfalllessoften
thanthosewhosemusclesareweakandjointsarelessmobile.Almostanyexercisewillenhanceolderpeople'sagilityandkeeptheirmusclesandbonesstronger
thantheywouldbeiftheyremainsedentary."
Jordynsays,"Thebestwaytoremainlightononesfeetandlearnhowtonaturallyreacttobeingthrownoffofourcenters,whichcausesfalling,istoengagein
exercisewhichdestabilisesthebody.Destabilisingthebodysimplymeansensuringthatwhateverexerciseoneisdoing,thebodyneedstostabiliseitselfratherthan
lettingthefloororafixedobjectlikeabenchorastoolholdourbodiesstill."
Heletsyouinonhispersonalpreference,"Itendtouseanexerciseballtolieorsitonorawobbleboardtostandonorholdstraps(liketheTRXSuspension
TrainingSystem)toallowclientstopickonefootoffthegroundorstandontheirtiptoesforeverypossibleexerciseduringaworkout.
Thebasiceffectistorequireourcoremusclestostabiliseourbody.Whenthesemethodsarepracticedregularly,Iseeaveryquickchangeinaperson's
coordinationandagility,aswellasanincreaseinmobilityintheirjoints.Thisdecreasesthechancesoffallingwhenoneisslightlyknockedofftheircentreandalso
makesaperson,supple,fit,andstrong."
RELATED
Atowelandsockenoughtostayfit
Groupworkout,motivationordistraction?
Importantfactsaboutstrengthtraining
Howmuchistoomuchexercise?
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1Wanttogainweight?
2Poweryogaearningbadkarma
3InconversationwithbodybuilderSangramChougule
4Workingoutwhenyourepregnant
5Weightloss:Nowapilltoloseweight
6Stepathlonracearoundthevirtualworld
7'Goingtothegymisamustforme'
8Howtoimprovebalanceinolderpeople
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