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ZODIAC

Found 151 results

  1. In the ever-competitive world of sports, there has been a noticeable change in the mindset and approach of the athletes as they consistently try to improve themselves every day. Gone were the days when possessing adequate skillset was enough to succeed. The modern-day athletes appear to be as focussed on their fitness as they are in honing their skills. We've seen Virat Kohli undergoing a sensational transformation and achieving improved levels of fitness which has inarguably helped him become the best in international cricket. Then, there is Sunil Chhetri whose well-monitored diet and training regime has sparked a fitness revolution in Indian football. © BWF Similarly, when it comes to badminton, Kidambi Srikanth, in recent years, has not only emerged as the poster boy of Indian badminton on the back of his successful outings, but he appears to be setting new fitness standards for the aspiring shuttlers in the country. Ever since winning his first international medal in the 2011 Commonwealth Youth Games, the 26-year-old has arguably come a long way to become one of the best men's singles badminton players India has ever produced. In 2014, Srikanth became the first Indian male player to win a BWF Super Series title when he got the better of five-time world champion and two-time Olympic champion Lin Dan in the China Open final. But, it was 2017 which proved to be the best year of his career. It was the same year when Srikanth became the first Indian badminton player to win four BWF Super Series titles, claiming gold medals at the Indonesia Open, Australian Open, Denmark Open and French Open. A year later, he climbed to the world no. 1 rank in men's singles after amassing 76,895 ranking points - the best-ever total by an Indian male badminton player. © Red Bull So, how does he do it? Consistently improving his game and reaching new levels of fitness, Srikanth has turned himself into one of the best in the business. In an exclusive interview with MensXP, the Red Bull athlete revealed what it takes to excel on the international badminton circuit. RR: Which are the key areas of fitness for badminton (for example leg strength, explosive movement)? What are some of the drills you would do for each? KS: I feel fitness is strength, explosiveness, agility, endurance. All these are very important. I try and maintain and improve all these aspects. There's nothing that I leave out because getting better at every aspect is the key. RR: Which of them is the toughest for you to cope with and why? How do you divide the work between these key areas of fitness through the week? What does your typical training day look like, when not playing a tournament? KS: All of them are very tough. My coaches plan the program in a way that in one week - I think about 10-12 sessions in one week - everything gets covered. For me a normal day starts at 8:30 in the morning and it goes on until 11-11:30 am. Then again in the evening at 4 and finishes by 6:30 pm. There are also court sessions in the morning and gym or cardio sessions in the evening. View this post on Instagram #HumFitTohIndiaFit - Great Initiative by our Sports Minister @ra_rathore sir. Challenge accepted @sathish_weightlifter ðªð». I further Challenge @mahi7781 @sachintendulkar @rakulpreet @ranadaggubati to take the #FitnessChallenge. A post shared by Srikanth Kidambi (@srikanth_kidambi) on May 24, 2018 at 7:30am PDT RR: How much time do you spend on recovery and what are the best methods for it? KS: These days, the last few months, I've been trying to do something or the other after every session like pool, or massage, some deep-tissue releasing. Something or the other is happening continuously after every session. RR: Badminton is a fast-twitch sport. How hard have you had to work on that or was it something you were blessed with those fast-twitch muscle fibres? KS: I definitely have to work. Nothing comes easy and I have to work very hard. I'm still working hard to get better everyday. You can't stop at any point. It's about trying to improve with every session and I'm still in the process of getting better every day. © BWF RR: East Asian countries and a handful of European countries are India's biggest competitors in badminton. Are there any areas where they are physiologically better than the Indians? And how do you go about compensating or countering it? KS: It is very important because we have the home support every time we are playing against a foreign player. If you do well you definitely can score some good points here. RR: How do you manage the wear and tear on the body especially with the BWF making 12 tournaments mandatory in a calendar year? KS: BWF making 12 tournaments from 10 is a tough call on players. It's definitely not going to be easy. If you see, many players have been getting injured so it's really important to pick and choose tournaments that I can play. I'm being very selective on the tournaments I'm playing. View this post on Instagram Yoga is the music of the soul. Take time to make your soul happy. #WorldMusicDay #WorldYogaDay A post shared by Srikanth Kidambi (@srikanth_kidambi) on Jun 21, 2018 at 7:23am PDT RR: At what age did you start weight-training? KS: I started when I was 16-17. I started some heavy-weight training after my juniors. In badminton, the parts that take the maximum load are the knee, ankle, shoulder and back I feel, because I've had injuries in these parts. I think it's important to maintain your fitness and at the same time to try and get better. It's a tough process but you should do it in order to play at the highest level. RR: Given that sports science is ever-evolving, are there any fitness tips and tricks you have picked up in the past couple of years? KS: It's definitely evolving for sure. Sports science is something that is rapidly growing. There are a lot of things we can learn. There are a lot of things changing everyday. It's important to understand your body first and knowing what helps and doesn't help. View the full article
  2. Anil Kapoor is one of B-world?s stars who never seems to age. At 62 years of age the man seems to be someone who keeps on defying the odds. Anil is a fitness freak like no other. The star seems to take his workouts very seriously. Being one of...
  3. 2020 is right around the corner, so it's time to start figuring out what you plan on achieving next year. If one of your new year's resolutions is to get into fitness, then we think you should consider buying a fitness band to keep track of your physical activities. That said, buying a fitness band isn't exactly an easy thing to do, especially when there are a ton of options out there. There are a lot of things to consider like the price, features, tracking ability, and more. Well, we did the hard work for you and have come up with a list of best budget fitness bands to help you get started - Xiaomi Mi Band 4 © MensXP/Karthik Iyer Xiaomi's new Mi Band is one of the most popular fitness bands out there. The new Mi Band 4 is the newest addition and it's pretty good too. We recently reviewed it and found it to be very capable. The Mi Band 4 has a color AMOLED, making it the first Mi Band to have a colour panel. It can track pretty much all the basic metrics like your step count, sleep tracking, heart rate, calories burned, etc. It also has a great battery life, so you don't have to worry about charging it that often. Price: Rs 2,299 Honor Band 5 © YouTube/ Chigz Tech Reviews The new Honor Band 5 is the closest competitor of the Mi Band 4. It costs a little bit more but offers great value for money. It also sports a color AMOLED panel on the front and has the ability to track all your basic fitness and workouts just like the Mi Band 4. The highlight of the Honor Band 5 is that it can monitor SpO2 levels in the bloodstream, so you can assess how your body is adapting during workouts. Price: Rs 2,599 Amazfit Bip Lite Smart Watch © Amazfit Amazfit has a lot of good wearables on offer, and we think the Amazfit Bip Lite Smart Watch would be a good option for you in this budget. Not only is it a good smartwatch, but it also has a lot of fitness tracking options, making it a good option overall. It's comfortable to wear and it's 3 ATMA certified so you can wear it underwater up to 30 metres. The Amazfit Bip Lite can last for 45 days on a single charge, which is awesome. Price: Rs 3,999 Fitbit Inspire © Fitbit Lastly, we have Fitbit, which is quite a popular name when it comes to fitness bands. The Fitbit Inspire is the company's most affordable offering right now, and it's perfect because you'll get access to Fitbit's growing online community along with all the great fitness tracking features. The Fitbit Inspire isn't a battery champ like the others in the list, but it'll comfortably last for up to 5 days on a single charge. Price: Rs 5,999 View the full article
  4. Marcus Rashford faces a fitness test ahead of Manchester United's away trip to Bournemouth after hurting a knee when celebrating a goal against Chelsea on Wednesday. Photo: AFPManchester United´s hopes of a fourth successive away win may hinge on...
  5. Xiaomi's Mi Band line of fitness bands needs no introduction. They're undoubtedly one of the most popular Xiaomi products in India and rightfully so. It's a typical Xiaomi product which costs half as much as the competitors' product, and still gives them a run for their money. I've been wearing Xiaomi's new Mi Band 4 for more than a week and I think it offers incredible value for money. Design & Display © MensXP/ Karthik Iyer When it comes to activity trackers, almost all of them look more or less the same. They all have the same generic-looking fitness trackers design with a simple black band and polycarbonate case. Well, the Mi Band 4 is no different. It looks very similar to the Mi Band 3 and the one that came before that, save for a few subtle changes. The display is what makes each fitness band different from the other and the AMOLED display on the Mi Band 4 truly saves the day. It's a 0.95-inch RGB AMOLED display and it's a huge upgrade even if you're coming from the Mi Band 3's smaller black-and-white panel. © MensXP/ Karthik Iyer It's a touchscreen display, so you can use most of the on-device navigation through swipes and taps instead of having to fiddle with the touch-sensitive button at the bottom. It also gets really bright, so using the Mi Band 4 under direct sunlight isn't an issue either. The Mi Band 4 is also very comfortable to wear and I didn't have any issues wearing it for an extended period of time. I used the silicone band that ships with the Mi Band 4 and is very usable. If you don't like it though, let me tell you that it's very easy to get a third-party band. Fitness Tracking & Smart Features © MensXP/ Karthik Iyer So, is Mi Band 4 a good activity tracker? Yes! The Mi Band 4 can keep a track of all the basic metrics like the steps taken, distance traveled, calories burned throughout the day, sleep, and more. It doesn't have a built-in GPS, but I am not complaining because of the price. And honestly, the connected GPS works very well and I usually carry my phone with me even when I am working out. Speaking of workouts, I am very happy to report that the Mi Band 4 can track a lot of exercises. Be it running on a treadmill, cycling outside, walking or even swimming, the Mi Band 4 can track all of them. Of course, you'll find a lot of options on other sophisticated activity trackers, but this is pretty good considering the fact the Mi Band 3 lacks a few of them. It's an upgrade and I'll happily take it. © MensXP As for the smart features, well, the Mi Band 4 can essentially do most of the things a smartwatch can do. It can relay calls, text messages, emails and just about any other notification that gets your phone buzzing. You can reply to messages or interact with those notifications, but honestly, that'd be too much to ask from a fitness band with such a small display anyway. Being able to customize things like the vibration pattern, schedule auto screen wake up etc. is great. And now that the Mi Band 4 has a colour display, you can actually set good-looking watch faces and they'll look fantastic on the AMOLED panel. © MensXP/ Karthik Iyer Also, all the tracking data can be viewed and managed via the Mi Fit companion app. The app is fairly straightforward to use for the most part, but certain things like workout history can be a little tricky to find. I am just glad that you can sync your Mi Fit data with Google Fit and use that to keep track of everything. The Final Say Xiaomi has launched the Mi Band 4 for Rs 2,299, and that's exactly what makes it stand out. It's an incredible asking price for everything that it brings to the table and makes it very easy for me to recommend it over the competitors from the likes of Samsung and Fitbit. © MensXP/ Karthik Iyer Yes, it's slightly more expensive than the predecessor, but just the addition of a color AMOLED panel itself justifies that. If you're looking for a basic fitness tracker to keep track of your fitness activities, the Mi Band 4 is the one to get. It offers some great features at an incredible price. View the full article
  6. A wise man once said, 'being healthy is the new rich' and I couldn't agree more with this thought. Having your medical records under check, maintaining a decent weight and BMI, and of course, eating a balanced and healthy diet is a rule that everyone must adhere to quite seriously. There should be a desire for everyone to not just be slim or look good, but be healthy, and this new trend has taken us millennials by storm. But even if you work out every day and eat healthy meals, you still need a fitness companion who can track your exercise, monitor your sleep pattern, heart rate and of course SpO2. Wondering where you can get all this? Well, the new HONOR Band 5 offers this and much more and we are so glad for it. Here's why it's a must-buy for every fitness enthusiast: 1. Unbeatable Design: It comes bundled with 2.5D Glass AMOLED touchscreen display, which is 0.95-inch and delivers rich colours, higher brightness at lower power consumption. The stylish watch faces will seamlessly complement your #OOTD. The Band comes in three strap options – Black, Blue and Pink. After you have connected your smartphone with the band, it displays notifications/messages on a real-time basis (you can select all your apps or choose among apps to get such notifications). Other features such as rejecting incoming calls, timer, stopwatch, etc. are also there. Huawei Health app again gives you all the interesting insights once synced and it gives you a very simply user interface to use. 2. SpO2 And Fitness Modes: The HONOR Band 5 is the first-ever tracker to introduce SpO2 that track blood oxygen saturation level for users to keep a better check of their health and fitness. It is also powered by 'TruSeen 3.0', an optical heart-rate monitor, coupled with infrared sensor and artificial intelligence-powered algorithms to measure heart rate much more accurately. Not only this the Band supports the ability to identify and accurately track 10 distinct fitness modes - outdoor running, indoor running, outdoor walking, outdoor cycling, indoor cycling, free training, indoor walking, elliptical machine, rowing machine and four Swim stroke recognition - freestyle, butterfly, breaststroke and backstroke. 3. Sleep Tracking: It uses the HUAWEI TruSleep2.0 sleep detection technology to help ensure you get a sound and healthy sleep. The Band monitors and analyses sleeping heart rate and breathing, for sleep tracking at a glance. It is also given the capability to identify common sleeping problems, assesses and make suggestions to users for better sleep. Additionally, when the Band is able to detect when you are asleep and automatically switches to the infrared technology to monitor the heart rate and sleep which prevents visible light from affecting the rest quality 4. Music Control: The HONOR Band 5 has inbuilt features that let you control music as well. This feature supports an array of popular music apps to ensure enhanced customer experiences, such as Huawei Music, YouTube Go, Spotify and many more. You will be able to view the name of the track, adjust and control its volume, play, pause and skip tracks, effortlessly. The band is also equipped to find your phone and can be used to take photos by just lifting the wrist and using the band. 5. Battery Life And Water Resistance: The HONOR Band 5 lasts for almost 2 weeks on a single charge. Not only this, the band can be taken down to depths of up to 50 metres. Its six-axis sensor recognizes 4 swim strokes, records swimming speed, distance, calories and calculates the SWOLF score. Plus, you won't have to worry about keeping it on during a sprint through the rain or even a quick shower. HONOR is giving special discount on account of ongoing festivals and you can own it for just Rs 2,299. om Amazon as well as Flipkart.
  7. Fitness trackers are probably the ones that come to your mind when you think about gifting tech items. Not just for Diwali, New Year is also just a couple of months away and so you might want to buy or gift an activity tracker to someone who wants to get in shape. When it comes to fitness trackers, there are a ton of different options to choose from. So here are the best fitness trackers which we think are worth your money - 1. Xiaomi Mi Band 4 © Amazon Mi Band is, without a doubt, one of the most popular fitness bands out there. It's known for getting the job done without any burning a huge hole in your pocket. The latest version, i.e., the Mi Band 4 not just brings you all the basic features, but it also brings some new ones like a color display. Although the overall design of Mi Band 4 is more or less similar to the old ones, it still looks and feels fresh. It also tracks all the basic metrics and supports heart rate tracking as well. Mi Bands are also known for their incredible battery life and this one is no exception. Overall, the Mi Band 4 is a really good option for Rs. 2,299. 2. Amazfit GTS © Amazfit The Amazfit GTS has been making rounds on the internet and has turned out to be a really good fitness tracker. One of the main reasons behind its popularity is that it looks like an Apple Watch. Everything from its design, the watch face, etc. resembles Apple Watch, thereby making it a go-to option for a lot of people. That being said, the Amazfit GTS is a really good watch and it can track all the basic metrics very well. It's got a great display, has water resistance, a lot of sensors to track more than just the basic metrics, really good battery life, and more. It's a great option if you can spend up to Rs. 10,000. 3. Apple Watch Series 3 © YouTube/ Apple If you have an iPhone, then we highly suggest you spend some money on the Apple Watch. Now that the Series 5 is out, the Series 3 is available at a handsome price and it's still very capable hardware. We already know how useful an Apple Watch can really be when it comes to fitness, so you can't really go wrong with this one. There's also an LTE variant of the watch, which lets you use it without having to keep your iPhone around. Apple Watch has a ton of other features, and you can read all about it in our full review right here. The Apple Watch Series 3 starts at Rs. 17,999, and it's a no brainer if you have an iPhone. 4. Fitbit Versa © Amazon A fitness tracker list is incomplete if it doesn't have a Fitbit tracker. The Fitbit community is so active and engaging that it makes fitness tracking an effortless feat. You can add and interact with other friends and community members who have a Fitbit tracker and compete with them to hit your daily goals. Fitbit Versa is essentially a watch that also happens to be a good tracker. It's got a lot of good features, making it a really good fitness tracker. And if you don't like Fitbit Versa's design, then you can simply go for the Fitbit Charge 3, which costs more or less the same.
  8. At 42 years of age, Bengaluru's Deepak Raj has an impressive resume that boasts over 20 Ironman races. That is at least 38km of swimming, 18,000km of cycling and 422km of running other than the distance he has covered during the numerous practice sessions so far. View this post on Instagram I ran towards Alii drive and as most of them have said, the last 400 m is magical. I ran to the finish line, saw my wife and son .... . . . I had dreamt of this special moment 9 year ago when i began this journey and it was on the verge of becoming a reality. Read more about my hours building upto this moment as I finally pen down my Kona experience. Link in Bio . . . #yoska #trianewlife #ironmantri #ironmanworldchampionship #kona #swimbikerun #triathlon #triathlete #eastcoastcycos #brisbane #garminindia #trek #asics A post shared by Coach Deepak Raj (@coachdeepakraj) on Dec 3, 2017 at 10:54pm PST As someone who has been on his own exceptional journey of losing more than 30kg of weight and transforming himself into what we can call a true “fitness freak”, Raj decided to leave his comfortable and well-paying job at Infosys and become a health coach after officially getting certified by IRONMAN, Triathlon Australia, and the Australian Institute of Personal Trainers. But being just another coach in the era of YouTubers and “nutrition experts” was never the end goal for Raj. He wanted to do something a lot more important for those who shared his enthusiasm for fitness. He wanted to bring the iconic Ironman Triathlon to India. View this post on Instagram "A journey of a thousand miles begins with a single step" ~ Lao Tzu . . . I can still very clearly remember the excitement of crossing the finish line during my first marathon. Despite taking 4 hrs 58 minutes to finish the race, that feeling of being on top of the world with such an accomplishment was rewarding. Hardly did I anticipate that the finish line would turn out to be the starting line for another adventurous journey which I would embark on in the days to follow. . . . Fast Forward to today when my PB timing in a marathon is 2 hrs 59 mins. Dedicated training and commitment has helped me improve as an athlete and the knowledge I have gained over these years has been extremely valuable, which I continue to impart to my athletes. Not to forget, some extra pounds that I managed to shed along the journey :) . . . #tbt #flashback #ironman #triathlete #triathlon #trianewlife #running #swimming #cycling #endurance #coaching #transformation #australia #brisbane #outdoor #athlete #fitness #yoska #marathon A post shared by Coach Deepak Raj (@coachdeepakraj) on Apr 27, 2017 at 10:52pm PDT “The only way to grow the culture of triathlon in India was to put together a long term plan to get Ironman to India. The main objective was for the people to experience the lifestyle the triathlon brings along,” Raj said ahead of India's first ever Ironman 70.3 triathlon in Goa. After years of relentless preparations and venue hunting, Raj picked Goa as the place where he wanted history to be created. “We all think of Goa as a party town and a great holiday destination, so we are just trying to give one more reason for people to come to this wonderful city.” View this post on Instagram Posted @withrepost • @ironman70.3goa We've been working closely with local authorities to minimise disruption for local residents. Here's a map courtesy of @thetimesofindia Goa, of the road restrictions for #RaceDay. . . . #IRONMAN703Goa #IRONMANIndia #IRONMAN703 #IncredibleIndia #Triathlon #FitIndia #MindOverMatter #Goa #India #FirstEver #IndiasFirst #YesYouCan #NeverGiveUp #Fitspo #BeYoska #HumFitThoIndiaFit #Triathlete #IRONMAN703Asia #MiramarBeach A post shared by Coach Deepak Raj (@coachdeepakraj) on Oct 18, 2019 at 10:28pm PDT Sure, there were a couple of hurdles. The weather being the biggest one. Just a couple of days before the event the rains completely took over the tourists' paradise and the open waters in which the triathletes were to swim didn't look all that friendly but Raj and his medical staff and swim directors were prepared for all possible outcomes as the safety of the people was of utmost importance. Thankfully, on the day of the main event, the sun was out, the sky was clear and the race took place seamlessly. To a lot of people's surprise the first three to cross the finish line of the inaugural event were Indians with Manipur's Bishworjit Saikhom taking home the championship followed by Nihal Baig and Mahesh Luorembam for the second and third spot respectively. © Ironman Goa However, Deepak Raj wasn't that shocked with the final result. “Out of the 1000 participants, 900 were Indians. They are used to the hot and humid climate of Goa but what was more significant was the kind of fitness revolution our amateur athletes have brought forward.” Deepak Raj's dedication and years of commitment to bringing Ironman home is nothing short of miraculous itself. For someone who used to enjoy the comforts of a cushioned chair in his cubicle and relish eating whatever he could get his hands on in his youth, this could be seen as the man reliving his initial resolution to bring about a massive change. Back then it was just one man who'd experienced the change, now it's an entire nation.
  9. Ever wondered why they call it a fitness 'journey'? The obvious answer to it may be because we can't get that dream body overnight. But in all honesty, we all know there is more to it than meets the eye. And this journey, is in many ways, testing and teasing like all the others, and it is as much to do with a healthy 'body image' as it is to do with a healthy body. © Getty Images However, it would be a lie to call this journey regular, because it is certainly not and will never be. The journey to fitness is marked by many challenges, which are physical as well as psychological. The very decision to kickstart a fitness journey deserves many accolades in itself, and then comes in the constant battle we fight with ourselves over shedding those extra kilos and squeezing in another hour of sleep instead. From the dietary adjustments, to other long term compromises we are expected to make and a myriad of other miscellaneous things we are expected to abide by, makes this journey a real struggle. © Getty Images But then there exist some people who show us the real face of a fitness journey at their own expense, and it seems so true, every Indian guy would come to relate to it. Using Arjun Kapoor and weight loss in the same sentence may provoke a lot of you to break into laughter. But, can we spare a moment to consider that every “weight loss journey” is different from the last one you came across? That every individual who is on this journey is making a lot of effort to stop making excuses and charge towards a healthier body. © Twitter Well, if you are looking for an example to guide you on your own journey to a fitter you, then that's the man you should look out for. His isn't the most glitzy fat-to-fab story, it definitely doesn't make for a perfect example of a fitness journey either, and that is exactly what that makes Arjun's journey more real, more believable and therefore more inspiring. We witnessed Arjun Kapoor's drastic body transformation for his debut movie 'Ishaqzaade' back in 2012. When, as an aspiring actor, Arjun weighed 140 kgs, the dream of being a Bollywood actor seemed too far-fetched for him. But it was reportedly during his time as an assistant director for Nikkhil Advani's 2007 film 'Salaam-E-Ishq', that Salman Khan inspired him to lose weight, after which Salman allegedly also supervised Arjun's training sessions. Over the next three years, Arjun lost close to 50 kg before his big launch. © Instagram But hours ago, Arjun revealed his fitness journey over the years, and how his struggles with obesity have been a constant in his life since he was a child. Owing to many mental and personal reasons that always came in his way one way or another, Arjun has constantly battled with the weighing scale over the years. But nothing could make him give it all up, not when he knew what he is capable of. Read about his journey here. View this post on Instagram It's been a tough journey for me ever since I was a kid when it comes to my battle with obesity. Everyone has their own struggles I have had and continue to have mine. But the whole point of life is that we fall, we get back up and try again... efforts will pay off eventually if not today then in a week month or even a year... I started training with @shivohamofficial this January and slow and steady we have managed to At least lay a foundation during our prep for Panipat. I vowed never to give up in the 3 years it took me to lose 50kgs when I was 20 years old & I sure as hell won't be giving up and letting go now... keeping the belief is key, u gotta keep at it and one day you will reap the benefits... we all gotta keep the faith and keep at it cause what we do today will echo in time and reflect within us eventually... A post shared by Arjun Kapoor (@arjunkapoor) on Jun 17, 2019 at 11:18pm PDT Arjun's earnest and honest ways of always being candid about his weight issues and how he struggles and deals with it, is something most of us will relate to. Getting those 6-pack-abs and chiselled face comes at a cost, but how many people have been completely honest about their backstories, instead of posting daily gym selfies with sappy 'motivational' one-liners? © Instagram But, this guy here, brings forth the real story, and it will do us good to acknowledge it that while we are trying to get fit, it's okay to chase after it at the cost of your mental peace and happiness in general. The idea is to have a healthy body, that's the goal we are after.
  10. Shahid Kapoor is all set to entice his fans with his performance in his upcoming film, 'Kabir Singh'. Being touted as an intense love story, the film revolves around Kabir Singh (Shahid Kapoor) who fall in love with Preeti (Kiara Advani), his junior in college. Well, things change when their love story doesn't pan out the way they wanted it to. There's painful heartbreak and guess what? Shahid turns into a lovelorn man, trapped in the world of drugs and alcohol. Directed by Sandeep Reddy Vanga, the film is a remake of the popular Telugu movie 'Arjun Reddy'. For the film, Shahid really had to push himself, considering the body transformation the role required. At the age of 38, projecting a college boy with a chocolatey charm isn't that easy, but Shahid managed to pull off the character of young Kabir pretty well. You have to look a certain way to be convincing as a college boy on the big screen and Shahid left no stone unturned to ensure he looked apt for the role. For the character, he had to gain 8 kilos and then lose 14 kilos. View this post on Instagram As a star one is so conditioned to showcasing oneself at ones best. But as an actor one has to have the guts to show yourself at your worst. #kabirsingh in my blood. Hope you feel him too. A post shared by Shahid Kapoor (@shahidkapoor) on Apr 11, 2019 at 12:45am PDT “I wanted to look boyish for the younger portions to play a medical student. I didn't want a perfect body; one that was manicured or chiselled because that's not how college-going boys look. Seventy-five per cent of what you eat depends on your diet. I don't drink alcohol and am a vegetarian. Generally, I live a healthy lifestyle. To lose weight, I needed to severely cut the calories I consumed, and train harder. Even though we were training, the look was achieved more via the diet; not so much in the gym. We had two months to lose weight. I didn't want to rush into anything since that is not healthy.” Shahid told Mid-Day. Well, we can say a lot of hard work has gone into the making of this film and fans are waiting with bated breath to see Shahid nailing the character on the big screen. 'Kabir Singh' releases on 21st June 2019. Stay tuned for more such updates.
  11. If you look in to store windows, you'll always see perfectly carved mannequins looking at you, dressed in the latest fashion. You'd never see an 'out of shape' or a voluptuous body type that defies beauty standards on a mannequin. This certainly has created certain myths about how the world should actually perceive size and it's almost close to perfection, which shouldn't be the case to begin with. (c)Nike A Nike store on Oxford Street in London recognised that and has now installed 'plus size' mannequins to maintain regular standards of a particular body type and the mannequins cater to all women with beautiful curves. Nike has updated its women's floor in London. Includes new offerings for plus-size women and includes curvier mannequins to represent a diverse range of body types that shop the brand. pic.twitter.com/aKVDG4hIhV — Jess Golden (@JGolden5) 7 June 2019 Nike's sole aim is to promote inclusivity in sports because it's not exclusively for people who're fit or slim or have the best bodies but somehow that hasn't been a transparent aspect of any sport company and a 'perfect' body type is always projected through their adverts. Nike went a step ahead to show grassroots athletes in all body types, comfortable in their skin. “To celebrate the diversity and inclusivity of sport, the space will not just celebrate local elite and grassroot athletes through visual content, but also show Nike plus size and para-sport mannequins for the first time on a retail space.” - a poplar publication reports the ideaology behind Nike's mannequin campaign. People all over are rather impressed with what the brand is trying to promote, especially real women, who come in all shapes and sizes and work hard to keep fit and love their bodies. Nike has introduced plus-size mannequins in its London flagship store https://t.co/a58jbIy1f0 pic.twitter.com/TYHzwrLjPC — CNN (@CNN) 7 June 2019 It's more important to be healthy than it is to be skinny. Anything that promotes a healthy lifestyle is a plus in my book. Positive body image is important to mental health. Big is beautiful too. — Ian Lee Rockwell (@IanLeeRockwell) 7 June 2019 Really digging this plus size mannequin at @Nike reenforcing that big girls can be badass athletes too ð #effyourbeautystandards pic.twitter.com/ei8Vss6CIX — Femestella (@femestella) 7 June 2019 This is great. Plus size people want and need comfortable stuff to workout in. — mercedes. (@KissMyLocs) 7 June 2019 If you have a body, you are an athlete. AND: REPRESENTATION MATTERS.@Nike introduces plus-size mannequins to London store https://t.co/GtlBmuXmfn via @CNNStyle — The Chris Mosier (@TheChrisMosier) 6 June 2019 We're living in times where people are looking for inclusivity everywhere because they don't want to fall prey to standard notions about how one should look or feel or even think. And with this campaign, Nike is setting a fine example of a future that's more malleable and inclusive than judgemental and biased.
  12. The wearables space is populated with a ton of fitness bands. Obviously, the best fitness trackers from the likes of Fitbit, Garmin, etc. is going to cost you a lot, but you know what? You don't necessarily have to spend that much to get in shape. We've handpicked a few affordable options from around the internet, and these are the ones which we think are worth checking out: 1. Xiaomi Mi Band 3 © YouTube If you are in the market to buy a fitness band and if you're on a budget, then Xiaomi's Mi Band 3 is your best option. Carrying a price tag of Rs. 1,999, the Mi Band 3 is probably the best one you can get your hands on. For starters, it comes with a battery life that should last you around an entire month if you're going easy on it. It doesn't have GPS, but it comes with a bunch of other useful features like a heart rate monitor, tracking tech to count the steps you've taken, and more. It'll also show the incoming calls and message notifications, which a lot of other fitness bands don't offer. Seriously, there's a lot to like about the Mi Band 3, and the price tag only makes it better. 2. Honor Band 4 © YouTube Honor's range of fitness bands have gotten a lot better now and the new Honor Band 4 is a really good option. From a large 0.95 AMOLED Touch screen to features like Scientific Sleep Monitoring and Heart Rate Monitoring, the Honor Band 4 has everything. The Honor Band 4 is also water resistant for up to 50 meters, and it comes with a battery that can last for over 2 weeks. Just like the Mi Band 3, the Honor Band 4 can also show you notifications, so it's always a good thing. 3. Huawei Band 3 Pro © YouTube If you're looking for something a bit more sophisticated than the Honor Band 4, then you can check out the Huawei Band 3 Pro. Just like the Honor Band 4, the Huawei Band 3 Pro has a 0.95-inch AMOLED display with which you can interact with the band. The Huawei Band 3 Pro is also the only band in the list which has a built-in GPS along with a heart-rate tracker. The 24-hour real-time heart rate monitoring will take a toll on battery life, though. With Huawei Band 3 Pro, one can also get personalized exercise tracking, in addition to features like Trusleep scientific sleep tracking, and more. 4. Amazfit Bip © YouTube Amazfit Bip is the only tracker in the list which has a large screen that makes it look like a smartwatch. Some may even call it an Apple Watch clone because it looks very similar. However, it's not just the display that you should be attracted to. It features a battery that can last you for over 40 days on a single charge. It's simply amazing considering the fact that it has a lot of other features like GPS, barometer, geomagnetic sensor, ppg heart rate sensor, 3-axis accelerometer for activity, sports and sleep tracking, and more. It can also show you notifications, so you won't find yourself reaching out for your phone.
  13. With the rise in the popular concept of looking ripped, the demand for fitness professionals has also increased ten folds. This has created a unique problem where every Tom, Dick and Harry who has been to the gym for 6 months and stuck needles in his veins to look good, wants to portray himself as a fitness professional to earn a quick buck. A particular profession in the fitness industry that has seen a rise in pretenders masquerading as professionals is personal training. This makes it very difficult for a novice to choose a good personal trainer. © Unsplash There is a common misconception about what makes a good personal trainer: The more ripped the trainer, the more knowledge they possess! It's quite common for people to end up believing that the best-looking people on the gym floor or social media are the most knowledgeable/qualified when it comes to training and nutrition. Don't get me wrong, sometimes the most ripped person can be the most knowledgeable one too, but in most cases, they're not. Think about it, was Ramakant Achrakar a better batsman than Sachin Tendulkar? But it is a well-established fact that he was instrumental in the development of arguably the best batsman ever. © ICC Many players who are very good at their game turn out to be really bad when it comes to coaching and some who might not even play, turn out to be really good coaches, Jose Mourinho being the prime example here. Good coaches are good because they understand the art and science of coaching and communicate in a way that their students/athletes can use to their benefit. The same thing can be said for trainers and coaches. Another aspect to consider here is that the fittest and leanest people are not fit and lean because they have the most knowledge and know how when it comes to fitness and nutrition. © Unsplash They are that way because they live, breathe, eat and shit bodybuilding and fitness. They have created, designed and organised their lives around going to the gym, meal prepping and rest and recovery. So, if you are looking for inspiration and motivation, they are the best resources you can go to but if you looking to fit fitness into your lifestyle and not fit your lifestyle around fitness, they are not what you should be looking for, as they're often not so great to rely on for the intellectual aspects of training. For example, a personal trainer who has put in time and effort to learn the principles of biomechanics, physiology and has gone through the research on individualizing your training program according to your lifestyle, needs and preferences, will always have an upper hand on someone who has just been to the gym and built his own physique. Always consider that someone who spends most of their time in the gym training or cooking for themselves will always have less time to spend on learning the technical and tactical aspects of programming necessary to make that person qualified to provide reliable advice and information to other people. © Unsplash Long story short, these are the qualities that you should be looking for the next time you look for a personal trainer: 1. Check whether the trainer has been certified from a reputed institution or not. 2. Check whether the trainer assesses you and then plans your training schedule or he plans to directly put you on a cookie cutter program. 3. Check the level of professionalism your trainer brings to the table in the beginning and look for qualities such as punctuality, patience and communication skills. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  14. Due to the popularization of the fitness industry, thousands of fitness coaches are available right now and their demand is on the peak. Right from the 'not to be taken seriously' ones who teach you hacks to lose face fat and belly fat in 7 days to those who speak actual facts and back their practice with the latest evidence, you will find every type of trainer out there. © Unsplash The problem is that a lot of people fall easily for the quick hacks and sorcery-promising ones and do not really pay attention to the latter. That is unless they screw their happiness and waste their money on the quick fix ones and then go to the evidence-based practitioners. If you are looking to work with a professional for your fitness goals, here are a few qualities they should have: 1. Professionalism © Unsplash Like I mentioned, if you are looking to work with a professional, that is what they have to be. A professional. That means they should clearly communicate with the client what can be expected in the coaching, their timelines, what do they expect from the client, their coaching style, their communication channels and turnaround times. Along with that, what results the client can expect from the program and what are the things they would be required to do. 2. Ethical A coach who is trying to sell you a particular supplement or a fishy product under their sponsorship agenda or asks you to take certain drugs saying that you absolutely need it to get good results, are NOT the best lot to help you out. A coach should only 'suggest' supplements as it is not their role to make recommendations or ask you to buy things. They should suggest stating the benefits only and keep the decision-making power totally in your hands. Drugs, should not even come up in a conversation with your trainer. 3. Should Walk The Talk If your coach is obese, does not train regularly, does not eat well, seems like they themselves need a coach and are not the best person to be a coach to someone. By walk the talk, it does not mean they should be ripped and flash abs year round but should be what is considered fit and have a supporting lifestyle. If they don't, you will never be inspired to go an extra mile forward for them to get better or take them seriously in the first place. 4. Creates Plans Individualized For You © Unsplash If someone takes your money under the premise of coaching and ends up sending you some template files or cookie cutter programs, they are selling you templates and not coaching. Coaching, on the other hand, means that the coach in question takes information from you regarding your goals, your lifestyle, your current nutrition, training, sleep habits and then creates a plan suited for your lifestyle and goals. It is YOUR plan. Not the one that is a one-size-fits-all plan. 5. Transparency & Education A coach should not just tell you what to do and ask you to follow him blindly. A coach should be able to give you a satisfactory explanation as to 'why' a particular thing or a plan has been set for you and how it would benefit you. Along with that, the coach should equip you with the necessary information and education so that you can be independent after a few months to take charge of your own fitness. © Unsplash Yes, there still might be situations where you would still be with them. Be it a contest prep or a powerlifting meet or a sports event. But those are special instances or situations where someone keeping an eye on your progress and planning does help. But, if just staying in shape means you being with a coach and taking his coaching for a lifetime, that coach is making you a handicap and not helping you out in reality. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  15. Fitness enthusiasts have always been crazy to discover a new supplement in the market that will help them with those 'magical' results that they are looking for. The same old supplement launches with a new name and a new tagline, these enthusiasts can then be seen rushing to the supplement stores and try these latest products in the market. However, this is where they are wrong. The real results will not come from supplements; they will come with some real nutrition and some real hardcore training in the gym. Thus, I am not going to propagate yet another new supplement launched in the market, but I am just going to tell you about the 3 supplements that can help you in your journey of fitness: 1. Creatine Monohydrate (c) Getty A well-researched supplement out there in the market for decades; creatine monohydrate works wonders for natural lifters. It wouldn't be wrong to say that it is the best alternative for steroids for natural lifters. Time and again studies have suggested that creatine monohydrate helps with strength as well as hypertrophy in trained athletes. You can either load it with a higher dose or just take a maintenance dose of 3 to 5 grams daily. I would recommend a maintenance dose as it is a little easy on your stomach. Loading creatine with high doses may give cramps and diarrhoea to a few people. The best thing about creatine is that it is one of the cheapest supplements available in the market and available in almost all the big brands. Another factor that makes it important to supplement creatine from an outside source is that it is very difficult to consume the desired level of creatine from natural food sources like chicken and fish. You will have to consume kilos of non-vegetarian food daily to fulfil the desired quantity of creatine from natural foods. Apart from the muscle building benefits, creatine monohydrate has shown well-documented research on brain function and memory. 2. Vitamin D (c) Getty Almost 80 per cent, if not less of the total population of India has a deficiency of vitamin D. In my own experience, I have never seen a blood report of my client whose vitamin D levels were sufficient or even at the margin. Almost all of them have extremely low levels of vitamin D when they come to me initially. Ideally, in India, we should be getting enough sun exposure as the whole country gets enough sunlight throughout the year. However, we deliberately avoid sun exposure worrying too much about the skin tanning issue. Low levels of vitamin D is associated with decreased athletic performance, lethargy, decrease testosterone production and various other issue that have an impact on your health and performance. Thus, it is smart to include a vitamin D supplement in your daily routine. If you think that the multi-vitamin that you are already consuming would do the needful, you are wrong. That multi-vitamin would not even have half the daily recommended dosage of vitamin d in total. Therefore, supplement a vitamin D pill separately from your multi-vitamin pills is a smart move. 3. Fatty Acids (c) Getty Majority of the cooking oils used to prepare food for human consumption is loaded with Omega 6's. The human body does need omega 6 as well but only in a limited quantity. High intake of omega 6's in the diet is the root cause of inflammation and consequently heart disease as well. Sufficient amount of omega 3's in the body will help in decreasing the omega 6 levels as well. Omega 3 helps your body with stronger joint as well as immunity. This will eventually lead to better performance as well. Though fatty fish is a good source of omega 3, it is good to include an omega-3 supplement to meet the desired quantity of daily intake of omega 3.
  16. The fitness industry has always been dominated by fads and myths. Whenever people hear something new, they themselves start adding their own beliefs to it and which ultimately becomes a trend. The latest to join this trend is a Gluten-free diet. I am sure 5 years back hardly anyone of us had even heard this name, 'gluten sensitivity'. However, today you will find people discussing that they have eliminated all the gluten from their diet. They would argue that gluten is bad for their body and they have seen drastic results since they left consuming gluten foods. However, the only gain that I can see is for the people who manufacture the gluten-free products. Read on to know more. However, the aggressive marketing campaign of companies that produce gluten-free products and the general misconception amongst people has led to a time that even a healthy and fit person is choosing a gluten-free product to stay on the safer side. Suddenly, gluten is being portrayed as some kind of an enemy and that you need to stay away from gluten in general. Gluten & Gluten Intolerance Gluten is nothing but a naturally occurring protein found in wheat and wheat products. It is also used in baking as it helps the dough to rise and adds to the viscosity. If you look at the above statement, you must be wondering that "it doesn't sound like something bad to me then why people are afraid of it?" Well, in general, you don't have to be. Not more than one per cent of the world's population suffers from Gluten intolerance or celiac disease. © Getty Images People who suffer from gluten sensitivity cannot digest gluten and can get symptoms like diarrhoea, skin rashes, fatigue, headache etc. Now before you diagnose yourself of having a celiac disease by yourself, let me inform you that there is a test available in the labs and you can get yourself tested before you claim to be gluten sensitive. It is not a mosquito bite that you can diagnose on your own by looking at it. I've seen people diagnosing themselves of having gluten sensitivity because they suffer from poor digestion and constipation. Though the reason could be lack of enough fibre in their diet they still leave gluten. Not because they are gluten sensitive but more because its in trend and sounds cool to be on a gluten-free diet. The Gluten-Free Campaign If you notice, there hasn't been any significant rise in the population that suffers from gluten sensitivity statistically. The only significant rise I can see is in the profit margins of the companies that produce these gluten-free products. Since people are demanding more gluten-free products, these manufacturers are offering various varieties to meet the demand. Well, at least the genuine one per cent who actually suffer from celiac disease have surely benefitted from this as they now have more choices available to them when they visit a grocery store. All thanks to the people who are self-diagnosing their gluten sensitivity. © Getty Images Gluten-Free Products Majority of the gluten-free products contain some form of additives to have the same level of viscosity and taste. They are loaded with synthetic sugars or fats making them a bag full of extra calories. You just buy a product when you see the words 'Gluten-Free' in the bold. However, what you don't see is the extra additives that these products contain. For example, when you choose a gluten-free biscuit from a store, it might contain more number of calories than a regular biscuit that has gluten. Now if you aren't really a gluten sensitive person, it doesn't make any sense to spend more for a product that has unnecessary loaded calories with no extra benefit to your health. Be Smart Don't just follow the fads and trends blindly, that's all I am asking you to do. If someone says that he has given up gluten and seen drastic changes, he might be genuinely suffering from celiac disease. It doesn't mean that you too have to give up gluten to experience the same changes in your body. Every individual is different and so is the solution for the individual problem. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  17. Protein is known as the king of macronutrients. You will see people ranging from the least informed to the most informed sections of the fitness community stressing on the importance of protein intake. Your gym guru will tell you to eat protein all day and consume boiled chicken and steamed fish for the thin skin whereas an informed coach will give you a particular intake to hit for the day. © Getty Images And there will be some misinformed sections still suggesting that it will make your liver and kidney health go bad. In this piece, I am going to cover some pointers established by the researches and findings by studies done on protein intake in strength athletes, bodybuilders, and healthy population: 1. You need to consume 1.2 to 1.6 grams of protein per kilo of your body weight to retain lean body mass in a normal healthy population and avoid the risk of sarcopenia due to old age. 2. To maximize adaptations to resistance training aka lifting weights, individuals need to consume protein in the range of 1.6 to 2.2 grams per kilo of body weight when not dieting, i.e. eating in a caloric deficit. 3. There is no anabolic window that requires you to run to the locker room and gulp down a protein shake right after your last set. As long as you are eating adequate protein for the day and evenly distributing it in meals, you need not worry about the anabolic window. © Getty Images 4. If your goal is maximal muscle gain, it is a good idea to split your protein intake into meals containing 0.4 to 0.55 grams of protein per kilo of body weight into 4 to 5 meals per day. That means, a daily protein intake of 1.6 to 2.2 grams per kilo of body weight. 5. When eating in a caloric deficit aka dieting, a higher protein intake of 2.3 to 3.1 grams per kilo of Fat-Free Mass (FFM) is suggested to retain maximal lean body tissue or muscle mass. Note that this is fat-free mass and not total body weight. 6. There is no maximum protein your body can digest in a meal. It is always better to split the protein intake into 4 to 5 meals for the day but this frequency can be lower or higher depending on other lifestyle factors. In the end, it comes down to what suits you better. © Getty Images 7. Long-term high-protein diets in the range of 2.4 to 3.3 grams per kilogram of body weight do not have detrimental effects on blood lipids, liver or kidney function in the healthy resistance training population. 8. Athletes on high-protein diets reported more dietary satisfaction, better mood, adherence, and higher muscle retention during a fat loss phase when compared to those on lower protein diets. To Sum It Up: - Protein is not harmful to your kidneys and liver if you are otherwise healthy. - It is better to split your protein intake throughout the day for maximum muscle building. - During a muscle building phase, protein intake of 1.6 to 2.2 grams per kilo of body weight is sufficient. - During a fat loss phase, higher protein intakes in the range of 1.8 to 2.4 grams per kilo of body weight is beneficial. - A higher protein diet is absolutely safe and may have certain benefits in certain situations. References: 1. Phillips SM, et al. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 2. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance-training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. 3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. 4. Helms E, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. 5. Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. 6. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metabolism. 2016 Sep 20; 9104792. Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  18. Sleep is very important for human function. Not just from the bodybuilding perspective but also from the perspective of good health and performance. © Getty Images Poor sleeping habits can not only sabotage your fitness goals but it will also be harmful to your overall health in the long run. Now, there are various sleep boosting supplements available out there in the marking claiming to be effective sleep enhancers but I am going to discuss only the ones that actually work. Disclaimer: None of these supplements is a pure recommendation. They are just suggestions. Consult your doctor before taking any of these. 1. Magnesium Magnesium performs various essential biological functions including neurotransmitter synthesis. However, due to poor eating patterns people these days fail to take the recommended daily dosage of magnesium through diet. This eventually leads to various behavioural changes like stress and anxiety. Research conducted at the University of Geneva established a possible correlation between magnesium levels and sleep quality. In this research, subjects who supplemented with magnesium and whose magnesium levels were higher in the blood were able to have a more restful sleep as compared to people who were deficient. Thus, magnesium supplements can actually help you to enhance your quality of sleep. Start with a small dosage of 200mg to see the tolerance of your body and then increase the dosage according to your needs. 2. Ashwagandha According to research published in U.S national library of Medicine, Ashwagandha leaves contain 'triethylene glycol' which is a compound that has been found very useful in inducing sleep in humans. Another important finding of this study was that supplementing ashwagandha also increases the quality of sleep as subjects who took Ashwagandha supplements were able to go in the 'deep sleep' mode. Another advantage of Ashwagandha as a sleep supplement is that the body does not become addicted to it. You can stop taking Ashwagandha once you don't feel the need to take it anymore. © Getty Images 3. Valerian Valerian is a sleep-boosting herb that is more commonly used in the United States and Europe. However, these days you can find valerian herb supplements in the Indian online market too. According to a study published in the US National Library of Medicine, valerian has proven benefits to enhance the quality of sleep. These benefits come with no side effects like morning hangovers. Valerian is a potent herb thus you want to make sure that you start consuming it only in small amounts. 4. Melatonin Melatonin is a common over the counter drug that is generally prescribed to get rid of jet lag and to manage any kind of sleep disturbances. It is helpful in managing unbalanced circadian rhythms from jet lag. According to a study published in the National Library of Medicine, evidence exists to prove that melatonin may reduce the time it takes for people to fall asleep. However, melatonin is not a supplement that you can play around with. If you are taking concentrated melatonin alone, make sure to start with a low dosage. Compound supplements that contain melatonin as one of the components contain melatonin in small doses only which you may not worry about. Though the above supplements can help you to increase the quality of your sleep, it is always better to let your body do its routine activities without any supplements. Use any of these supplements to manage your sleep and discontinue when you feel that your sleeping cycles have become better. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  19. I recently read an interesting comment on a Facebook post saying that every second person on the street is a fitness expert today. As absurd and ridiculous as it may sound, it is unfortunately true. Today, every person who hits the gym and manages to lose some fat or gain some muscle becomes a guru instantly. Add to that the influence some people may have due to the nature of their work, and you got a boiling hot disaster recipe. Here are some examples of these common disasters you may be following as a fitness enthusiast: 1. Actors As much as they would be in shape or transition with drastic transformations between movies, you've got to understand that they get paid to look a certain way and present a peculiar physique for a film. They might not always do it the right way or the safe way. 2. Fashion Models These are again that lot who get paid to look a certain way. And they take it to such an unhealthy extent that they sometimes starve, forcibly puke out food from their bodies or do hours and hours of cardio at a stretch to look skinny. Most of them even end up with eating disorders and looking like a hanger with clothes on the ramp. Fitness advise from them? No, thank you. 3. Bloggers These are the kind of people that companies, who want to push out useless products, reach out to. They will write a post or shoot a video or put an amazingly awesome visual and then insert a 'promo code' towards the end. You fall for it and pay for the product. The company pays these bloggers. And the vicious cycle continues. Most of the time these products are useless supplements like fat burners, herbal teas, meal replacement shakes. Read: The 'ONLY' supplements you will ever need. 4. The Bro At The Gym Signs to identify this bro: a. Sips on BCAAs at the gym b. Constantly talks about bodybuilders and compares his physique to their c. Carries five different recovery and intra-workout supplements with him (do not worry, he will show it to you) d. Preaches you should only eat clean and eat boiled chicken e. Wears a tank top all the time f. Wears a back supporting belt for doing bicep curls with 10-kilo dumbbells See this guy? Stay away from him. 5. Your Neighbor Your neighbour pretty much has an opinion and expertise on all the topics in the world, and fitness is at the very top of it. They claim that they have the knowledge of what to eat, how to control blood sugar, how you should go for a walk early in the morning for fat loss, and many more ignorant claims like these. Exchange a hello once in a while but never discuss your fitness regime with them. Unless they are a practitioner in the industry. Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  20. The financial year end is here and you would be stuck in the office for long hours neck deep in work. You would barely be getting enough sleep let alone the time to go to the gym. via GIPHY Here is what usually happens during such time, you end up gaining weight, your waistline increases horizontally and you lose the motivation to go to the gym altogether. Well, guess what? If you are gaining a lot of weight and getting fatter during this time, it is YOUR fault. via GIPHY Yes, you read that right. Now, I am not here to blame you. Rather, I am saying that it is you who has control over these things. If you are smart enough, you can manage your fitness just right at this time and get back to progress as soon as the workload drops. 1. Add Some Activity To Your Sedentary Routine via GIPHY Most jobs require you to sit all day long and this drops your activity all day long. You can include very simple things like taking the stairs in place of the elevator, getting up from your desk whenever you get a chance and get a 5-minute walk, and so on. Just increasing this activity can help you burn 100 - 200 extra calories a day. 2. Get In A Quick Workout Session via GIPHY Cannot get to the gym? No problem. Understand that during this stressful time, your goal is to maintain and do enough. Do simple things like having a quick 15-min workout in the morning by doing 50 push-ups and 50 body squats. It is not comparable to the gym but it is something. The extra benefit being you will feel fresh and have a great start to the day. 3. Stop Mindless Binging via GIPHY I have worked in a corporate structure and they do little things to make your life a bit more comfortable there. And yes, most of this comfort is adding to your waistline. I have seen pantries filled with biscuits and chips and most employees walking to the pantries and getting these things to the table and mindlessly eating them. One simple thing - Out of sight, out of mind. Do not stock your tables with these high-calorie foods as you never know you may end up eating a 1000 extra calories a day. 4. Use Low-Calorie Beverages via GIPHY At times when you are stressed out, you do feel the need to eat or drink something. Instead of going with the juices loaded with a lot of calories, you can pick low-calorie beverages like salted lemonades, lemon sodas with salt, diet coke, green tea, or black coffee. These little things will simply help you maintain your fitness during these stressful times and you would not go down that road where you start ignoring your health and pile on a ton of weight in the future and regret it. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  21. We humans always do things to move forward. Our technology gets better every passing year. Our daily essentials are better than what they were a few years ago, even our cars and bikes have gotten better, proving that we aim for betterment. In fitness, sadly, we tend to take two steps forward and three steps back. New data and hundreds of scientific studies emerge everyday disproving the old beliefs held by the bodybuilders of the past and present. Still, people do not want to use their brains and simply buy into the hype. © MensXP Spoiler alert: It is not those magic supplements or magic workouts making the bodybuilders huge and jacked. Here are some fitness trends that should have stopped in 2018 (at least, stop them in 2019): 1. Muscle Confusion Workouts Your muscles are smart. If you do the same workout, they won't respond. Switch your exercises every four weeks. Your muscles won't understand how to respond. They will grow then. This theory is as good as saying, study Chemistry for a Math test. Your brain will be confused and you top the class. Plain stupid. Muscles grow primarily through mechanical overload. To grow muscle, you have to become strong. © MensXP If you switch your exercises every 3-4 weeks, you are picking a new movement. You need time to adapt to the movement. After some time you will gain strength. When that time comes, you will do the same stupidity and switch exercises. 2. Stop Buying BCAAs & Fat Burners We all want results quickly. Just a couple of years before 2010, when Internet education was not much, this prominent scam was running rampantly. Someone from Nigeria was dying and of all the people they knew, wanted to give you the money they had in savings. Some even millions of dollars. The catch was that you needed to send them some $10,000 so they could pay the taxes and transfer fees. Funnily enough, many people willingly jumped into the scam. Why? Simply because they were promised to become rich very quickly. The same thing goes with these so-called magical supplements. They promise you overnight results. Burn fat overnight. Get jacked overnight. People shout back, 'Take my money.' Time and again, data has shown that these supplements do nothing at best. There is data suggesting BCAAs could actually lead to muscle loss. Still, people would want to buy it. © MensXP If you really want to invest in supplements, read this piece. 3. Cut Out Carbs From Your Diet Carbs raise insulin. Insulin makes you fat. Carbs are evil. Carbs are everything that's wrong with humanity. Carbs cause cancer, etc. All this stupidity is spewed by certain 'experts' who believe they know everything about nutrition based on articles published by a journalist who has a company thriving on lying to people. Suddenly, these people become gurus and have a herd of sheep worshipping them. What really matters for weight loss? A sustained calorie deficit. The laws of thermodynamics dictate changes in body stores and weight. Eat carbs or do keto, does not make any difference. Pick a diet that helps you adhere to a calorie deficit. There is no one-size-fits-all. So, if you think you need to stop eating carbs to lose weight and you actually enjoy eating carbs, do not go down the ketogenic rabbit hole. I hope this article speaks to you and calls you out on the bullshit you have been listening. Spreading bullshit is just one part of the problem. Accepting and following the bullshit blindly is a bigger problem. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  22. After taking a crucial 2-0 lead in the five-match series, the Indian cricket team appeared to have a gala time, as former captain Mahendra Singh Dhoni hosted his teammates for dinner at his lavish seven-acre farmhouse, ahead of the 3rd One-Day International (ODI) in Ranchi. The Indian cricketers were seen enjoying food in a special area of the farmhouse that resembled nothing less than a grand event at a luxurious wedding. There were chandeliers, candles, huge curtains and a massive table to ensure Dhoni's teammates had a great time under the starry night. Great night with the boys at mahi bhais place last night. Good food, fun chats all around and great energy. Perfect team evening ð®ð³ðð. @msdhoni @imkuldeep18 @RishabPant777 @yuzi_chahal pic.twitter.com/6Xfc4rK7Xl — Virat Kohli (@imVkohli) March 7, 2019 And, the Team India stars, too, paid their gratitude to MSD and Sakshi Dhoni for hosting them for the great supper. Virat Kohli Skipper Virat Kohli shared an image from the evening on Instagram. He captioned it by saying: “Great night with the boys at mahi bhais place last night. Good food, fun chats all around and great energy. Perfect team evening”. Thank you for last night @msdhoni bhai and @SaakshiSRawat bhabhi âºï¸ð®ð³ pic.twitter.com/80BOroVvze — Yuzvendra Chahal (@yuzi_chahal) March 7, 2019 In another picture shared by Yuzvendra Chahal, the Indian leggie was seen in the company of the entire squad alongside their support staff. “Thank you for last night @msdhoni bhai and @SaakshiSRawat bhabhi,” Chahal captioned the image. Bhabhiji ruining our fitness levelsðð¥ð½ Super fun evening with fam-jam ! Thank you @msdhoni and @SaakshiSRawat for hosting us # goodtimes @imVkohli @imkuldeep18 @yuzi_chahal pic.twitter.com/ocQqDYdVQ6 — Rishabh Pant (@RishabPant777) March 7, 2019 Amongst the 'thank you' notes, Rishabh Pant was also seen thanking the Dhonis for their hospitality. But, Dhoni's so-called successor did it with pun and humour. In a light-hearted tweet, the 21-year-old joked that Dhoni's better-half Sakshi is ruining the Indian cricketers' fitness levels with great food. "Bhabhiji ruining our fitness levels. Super fun evening with fam-jam ! Thank you @msdhoni and @SaakshiSRawat for hosting us # goodtimes @imVkohli @imkuldeep18 @yuzi_chahal," Pant tweeted. When it comes to cricket, the Indian team found themselves running into a more focussed Australian brigade on 8th March during the 3rd ODI in Ranchi. Riding on brilliant knocks by Usman Khawaja (104) and Aaron Finch (93), Australia managed to post a formidable total of 313 runs. In reply, India stuttered early on, losing both openers Shikhar Dhawan (1) and Rohit Sharma (14) in the first five overs.
  23. You may have come across bodybuilding coaches who promote training styles to adjust one's hormones and propagate the concept that you have to train in a certain way to increase certain hormones. According to these coaches, if you increase these hormones, you will become the natural Ronnie Coleman or Phil Heath of the fitness industry. The most popular hormones discussed in this context are: 1. Testosterone 2. Human Growth Hormone 3. Cortisol © Unsplash Testosterone and Human Growth Hormone are desirable as they are anabolic aka they build your body, whereas Cortisol is bad and is something you should stay from as much as possible from. This belief has led to coaches developing shitty training plans and draw pathetic conclusions from it. To promote Human Growth Hormone, coaches or trainers tell their clients that they need to workout using heavy loads in a state of steady fasting. To increase testosterone, you need to work out in a particular rep range and you need to take very little rest between sets. Why is this idea stupid? From what you have yourself read, you may be wondering that if Testosterone and Human Growth Hormone are good, why not train for them? But the main point you need to understand is that there is a physiological range of hormones and then there is a supraphysiological or the enhanced range of hormones. The physiological range is the one you have naturally. When you train for certain hormones, two things will happen: 1. The hormone spike occurs for a short duration of time. 2. The hormone spike is in the physiological range. Whether the hormone levels are on the lower end or the upper end, as long as they are in the physiological or natural range, it won't make much difference. Talking about Human Growth Hormone, misinformed coaches suggest you should train in a state of fasting. The downsides of training while fasting are: 1. Increased muscle protein breakdown. 2. Poor strength levels. 3. Poor recovery. 4. Poor quality training sessions. You will lift lesser weights and suffer from fatigue. For Testosterone, rest very little between sets. © Unsplash The downsides of that are: 1. Poor recovery. 2. A lighter load lifted. 3. Reduced work capacity. 4. Increased risk of injury. Now let's discuss Cortisol or the stress hormone. Cortisol is the stress hormone and catabolic. Anabolic = good and Catabolic = bad. Here is where the knowledge of most of these coaches or trainers is limited. When you exercise, you are causing wear and tear in your muscle. That is catabolic too. And the funny part is, you are doing it consciously. Training is catabolic. So yeah, catabolic does not mean bad. Surprisingly, in a study done on athletes and cortisol levels with long-term training, the athletes who had more cortisol elevations over time were muscular and stronger than those who did not. Athletes with higher cortisol levels had a higher work capacity. That means, more volume and more loads lifted over time. To conclude, if you are planning your training to influence certain hormones, you are just wasting time. Instead, you should dedicate this time to build muscle productively. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  24. As last year marked the completion of a decade since the deadly attacks of 26/11, there still exists individuals who survived through this hell and are now living a normal life. One such individual is my client, RSK (name undisclosed), but is brave enough to narrate her story. A story that she now feels is just part of the past and has blown away like wind. Shot And Lying In A Pool Of Blood © RSK A then resident of California, RSK had come over to Mumbai to attend a wedding and decided to meet with her friends at a restaurant at the Oberoi Hotel at Nariman Point. Before even placing an order, RSK and her friends heard something that sounded like “firecrackers” and upon inquiring they were told by the hotel staff that it was the sound of the locals celebrating India's win during a cricket match. The next thing they heard was “duck! duck! This was followed by a shower of bullets and a hand grenade explosion. Two of her friends passed away on the spot, while one of her other friends managed to leave safely. RSK however wasn't able to leave, because she was shot with several bullets and also by shrapnel from the explosion. RSK shouted for help (in Hindi and English) for the next 18 hours lying immobile in her own blood; until a policeman heard her and carried her on a stretcher. It was this time when she realized that one of her arms was hanging loose, almost detached and that she was injured all over her body. Learning To Live Again With A Bullet Still In Her Body After being admitted to a nearby hospital on 27/11, RSK underwent multiple surgeries including bone grafting, a nerve implant and removal of about 7 bullets and shrapnel from her body. She was discharged officially from all medical treatment in February 2009. In fact, she still has a bullet in her body behind her pelvis which was too risky to be removed. After receiving rigorous physiotherapy for the first two years post her surgeries, she finally gained back most of her mobility and movement. 20 Kilos Overweight And The Trap Of Stupid Diets RSK lost a lot of lean body mass staying immobile in the hospital for 3 months and once she returned home, she put on around 20 kilos during the course of a few years. There arrived a time when her doctor suggested her to undergo a knee-surgery due to increased stress on her joints due to high bodyweight. She would lose weight, and gain it back due to an unsustainable approach towards her diet and exercise. She tried a variety of diets: the “liquid” diet suggested by a famous nutritionist, the GM diet and etc. And the result was weight loss and even more weight gain post the dieting phase due to eating out of proportion. © RSK Counting Calories And Weight Training = 22 Kilos Lost It was not until 2017 that she realized the importance of following something more sustainable and consistent. Since then, her nutritionist asked her to focus on her overall caloric intake and macro nutrients; she was also allowed to enjoy some unhealthy options. “I love junk food and I eat some everyday. But I keep the portion-size in mind”, said RSK. She, now, also makes sure to accumulate at least 150 minutes of exercise per week which includes kickboxing, weight training and suspension training. From the time she took this decision, she successfully lost 22 kilos (from 99 kilos to 77 kilos) and has kept it off. Today, she not only feels lighter but also finds it easy to perform activities of daily living due to regular exercise. © RSK As RSK's fitness specialist, I push her just enough without going overboard. Due to limited range of motion in both her arms, I make sure that she trains through the available range. Her workouts include squats, pushups, deadlifts, lunges, burpees, jumping jacks and almost all movements one can think of. The suspension trainer is assistive during movements that require her to deload some weight for pain-free movement. She calls exercising “the necessary evil” but she makes sure to take out the time to engage in it 5 times a week. RSK is one of my special clients because she is one of the very few individuals I know who has seen death so closely. “I'm not scared to die anymore. But I value life more than ever”, said RSK when I asked her about her almost-fatal encounter. Apart from her will power, RSK gives credit to her supportive family and friends for getting her back to normalcy.
  25. Have you ever wondered why despite following every tip and trick provided by your favourite bodybuilder on social media, you're still not achieving your goal of emulating their look? You're still buying supplements and cranking it out endlessly in the gym like they're asking you to, but you're getting nada. Could it be possible that among their oh, so many gems of wisdom, they are leaving out some really crucial advice? Listed below are 5 major muscle-building secrets that your favourite bodybuilder is probably not telling you: 1) Energy Balance This is hands down the most important factor when it comes to changing your body composition. Calories are king and they decide your body composition. If your goal is to lose fat, then you need to be in a negative energy balance aka calorie deficit. If your goal is to gain muscle, you need to be in a positive energy balance aka calorie surplus. © Pixabay 2) Flexible Dieting "Carbs from white rice is the same as the carbs from an ice-cream" You don't have to eat all your meals with rice, chicken and broccoli. You can have a wide variety of foods in your diet to complete your calories per day. Sustainable dieting can help you keep you happy mentally. 3) Meal Frequency You don't have to consume 7 meals per day to grow muscle. Muscle growth directly comes from training and nutrition augments it. In simple terms, you need to train hard and be in a calorie surplus. 4) Progressive Overload You must progress in the gym over time. This is done by adding a set or a rep or by adding load per muscle. Volume (sets x load x reps) is the main key to grow new muscle tissue. © Pixabay 5) Training Period Muscle growth takes a huge-ass time to grow, as you need to give years and years to achieve the look you've always wanted. Don't expect overnight changes. So, there you go. I'm sure you weren't expecting this but honestly, it's what matters the most. These are the very basics you need to keep in mind before putting your body through a significant change. And I am sorry, I did not tell you that BCAAs absolutely DON'T matter. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
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