Search Results for: weight loss

November 16, 2020 By Swati Savla Leave a Comment

Cardio For Weight Loss: High Intensity vs Low Intensity

We are well aware that Cardio is the best form of exercise to achieve any kind of weight or fat loss. But to understand the intensity required to achieve this, is still a little unclear. While researching, I kept coming back to the same question, what’s better – high-intensity or low-intensity training? There’s just way too much information trying to sway readers without considering their individual goals and needs.

Don’t worry! We’ve put together a few things you should know about in this article. It will give you a better idea of what low-intensity and high-intensity cardio training mean and will also help you decide which one you should go for!

Low Intensity Cardio

This workout encompasses consistent movements anywhere between 30-60 mins. It includes walking, cycling, swimming, light jogging, etc. The intensity is approx 40-60% of your maximum heart rate (your maximum heart rate = 220 – your age).

Benefits:

Consistent movements help maintain a steady heart rate (one can talk while doing any of these exercises)
You use more oxygen in these kind of exercises (hence fat is used as energy source)
Helps reduce the risk of cardiovascular disease by promoting good blood circulation
Reduces hyperglycemia (elevated blood sugar levels) in people with diabetes
Builds muscular endurance

Disadvantages:

Due to the principle of adaptation, the body quickly adapts to become more aerobically efficient. So only doing low intensity training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss or when you hit a plateau.
To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started.

High Intensity Workouts

These workouts include quick, intense exercise bouts and short rest periods. Ranging from 4-30 minutes max. These types of workouts include a combination of sprints, burpees, squats, jumping jacks, pushups and an endless variety of other drills using only body weight or sometimes equipment like dumbbells or kettlebells. The intensity varies from 70-90% of maximum heart rate with 60-65% max heart rate in rest periods.

Benefits:

No equipment or gym needed as it can be done anywhere (great for frequent travelers)
Helps build muscle mass
Time efficient: energy is burned more quickly and even after exercise
Anaerobic exercise, since there is no time for oxygen consumption, the body burns more carbs
Because of the oxygen debt created, the body consumes extra oxygen post workout (EPOC- excess post-exercise oxygen consumption) and hence, continues burning fat post workout as well. So it has the dual benefit of carb and fat burning.

Disadvantages:

The body requires a day or two post HIIT for recovery, so this form of workout cannot be done daily.
It is physically intense! They are also harsh on your joints due to the high impact forces created in exercises like Burpees or Squat Jumps. So, if you’re just starting your fitness journey or have weak joints, HIIT cardio may not be the best place to start.

Which One Should You Choose?

It depends on you, your current level of fitness, your preferences and goals. Low-intensity is a great place to start if you have not worked out for a long time or are recovering from an injury. But if you already have experience and want to switch things up, lose some weight quickly or finally achieve your goal of going faster or further, give intervals a try. Don’t forget to be mindful of your body. Take breaks when you need to, don’t overtrain. Your body needs to rest, heal and progress!

We hope this article on cardio for weight loss helps you achieve your goals! To learn more, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Stay active and #BeTheForce

September 26, 2020 By GOQii 2 Comments

Lose Weight The Right Way – Neetu Choudhary’s Weight Loss Journey!

Do you struggle with losing weight? Are the odds always stacked against you and despite your best efforts, the number on the weighing scale doesn’t budge? Well, you might have a lot in common with our player Neetu Choudhary who faced similar challenges. But with the right guidance from her GOQii Coach, she was able to make a positive lifestyle change!

Before Joining GOQii

Neetu Choudhary always had a medium build. She dabbled with yoga and the gym to stay active and fit before marriage. However, post-marriage, due to the new home, work and the stress which came with the responsibilities of managing both, her fit and active lifestyle headed towards a downward spiral. She also had a miscarriage which further impacted her stress levels and led to weight gain. After a successful delivery, her weight had touched 82kg. She had reached a stage where she was ready to try anything to lose weight.

Neetu Choudhary Makes The Shift!

Neetu Choudhary was introduced to GOQii through a friend. Let’s read her story in her own words:

“1 year ago, my weight was more than 80kg. My BMI was hovering around the obese category. Because of a C section delivery and hormonal imbalance, my weight was increasing day by day. Despite working out and dieting, I was not able to reduce my weight. I worked out 3 hours a day at the gym and my diet was only liquid without chapati or rice and I often skipped meals.

I still remember the first call with my GOQii Coach where she told me that I am torturing my body and experimenting with it the wrong way – that’s why my metabolic rate is very low. I told her that I don’t eat anything and I’m still unable to lose weight. To this, she said that’s what the problem is! If we don’t eat right, it will affect weight. Those words hit home and from that day on, my life took a big u-turn.

The changes that my coach introduced included:

Reducing my workout time from 3 hours to 1 hour
Have 3 meals a day – breakfast, lunch and dinner
Include yoga and meditation for better sleep and to reduce stress levels

Additionally, she also suggested that I don’t avoid anything but only restrict the quantity for the initial stage.

After following these changes, I began realizing that my energy levels increased and I don’t feel tired all the time. My anger levels reduced. My GOQii Coach Unnati helped me a lot during my journey and kept motivating me. She also helped me stop a few bad habits such as:

Reducing my milk tea from 5 cups to just 1
Doing away with processed and instant food. Now, I don’t even have biscuits in my kitchen

Staying Fit During Lockdown

When the world went into lockdown, I was worried about how I’ll keep my routine up but my GOQii Coach motivated and guided me to utilize this time in an effective manner. I switched to home workouts which include stair workouts, skipping, HIIT and running. I lost nearly 8kg in the lockdown itself.

I now believe that even without a gym or skipping meals, we can still reduce weight. All you need is determination and a positive attitude. My coach said – STOP MAKING EXCUSES and this has been my motto ever since in my personal as well as professional life!”

What Does Neetu’s Coach Have To Say About Her?

Coach Unnati says that, “Neetu was very determined towards her health goals, which was to lose weight, lose inches (especially belly fat). Her health concern was PCOD because of which she had gained weight and was finding it too difficult to lose.

After learning about her daily routine, we decided to reduce the workout from 3 hours to 1 hour & in addition introduced a half an hour post dinner light walk. Workout would include variations of HIIT, Stair Climbing, Skipping Rope, Strength Training and of course a small session of Pranayama & Meditation. For food habits, we decided not to skip or eat less for any meals instead, follow intermittent fasting starting with 12/12 hours and at present following 16/8 hours very smoothly. During the eating window, we made sure her diet was rich in fiber, protein, good fats & moderate amount of carbs. Water intake was also improved by incorporating detox water.

Changes Observed:

Weight loss – 12 Kgs (from 82 Kgs to 70 Kgs)
Inch Loss – 4”
Belly Fat – 6”
Arms – 2”
Improved on Sleep Quality,
Reduced Stress Levels
Good Energy levels throughout the day.

Neetu’s Sincerity, Determination, Dedication & Consistency helped her achieve her health goals. Seeing her so motivated, motivates me too!”

Well, does this story motivate you? Remember, it is never too late to make a change. With determination, motivation and the right habits, you can reach your health goals too! For more inspiring stories, check out Healthy Reads. To subscribe to GOQii, head over to our Website or Download the App Now!

#BeTheForce

August 11, 2020 By Roopa Tandur 1 Comment

11 Fat Burning Foods You Should Try For Weight Loss!

You’ve been exercising, eating food in measured quantities, counting your calorie intake, controlling your cravings and drinking a good amount of water, yet, even after 5-6 weeks of doing everything you can possibly do, you don’t see results. That weight scale doesn’t tip the way you want it to and you wonder what could be wrong! Is it your choice of food? It just might be but don’t worry! Try these fat burning foods which will improve your metabolism and support weight loss.

Fat Burning Foods For Weight Loss

Eggs: also called the nutritional power house, tops the list as it is a complete food. Being high in protein and healthy fat ,leaves you feeling fuller for a longer time. It is generally observed that most people who include eggs in their breakfast experience less cravings throughout the day and achieve good results in reducing waist circumference and reduction in body fat percentage.
Green Tea: is a strong antioxidant which triggers fat cells to release fat stored in them for energy. Sipping on a cup of green tea can reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts. It contains flavonoids and phytochemicals that can help reduce weight and boost metabolism.
Nuts & Seeds: such as almonds, walnuts, flax seeds, and pumpkin seeds are high in micronutrients like magnesium, selenium, zinc and chromium. They help avoid hunger pangs and contain healthy fats which help in reducing belly fat. Flaxseeds, in particular, are high in fiber and rich in mucilage that forms a slimy, gum-like substance when mixed in water, creating a feeling of fullness and satiety
Fatty Fish: like Salmon, Herring, Sardines, Mackerel and other oily fish contain omega-3 fatty acids which help in reducing inflammation. Fish is an excellent source of high-quality protein. Digesting protein leads to feeling of fullness and increases metabolic rate significantly. The fats and protein in fish helps support lean muscle mass, which increases your resting metabolism and burns more fat during rest.
Avocados: The monounsaturated fat, minerals like magnesium and potassium prevent water retention and bloating, aids weight loss and activates enzymes to control digestion, better absorption and utilization of nutrients and glucose by cells. With the healthy fats and fibre, avocados gives you a feeling of fullness for a longer time.
Leafy Greens: like kale, spinach and collard greens are loaded with minerals like magnesium and iron which help reduce stress and carry oxygen throughout the body and support weight loss as weight loss is directly related to stress. Being good in fibre, they also delay the stomach emptying time and can also be easily incorporated in our diet.
Probiotics like Curds and Yoghurt: help improve gut health, reduce bloating, improve immunity and prevent fluctuations in weight by promoting better absorption of nutrients. Imbalance in gut health slows down metabolism and leads to weight gain.
Spices: like pepper and cinnamon encourage you to cut back on high sodium foods and avoid salt, plus, has mild diuretic effects, helping you flush out excess water. Pepper is high in capsaicin, which is proven to burn belly fat and boost the body’s ability to convert food to fuel. Daily consumption of capsaicin speeds up abdominal fat loss. Capsaicin counteracts the slowdown in metabolic rate that typically occurs with decreased calorie intake. Cinnamon helps better uptake of glucose by cells, supporting weight loss
Apple Cider Vinegar: Having ACV before a meal slows the digestion of carbs. This helps in keeping your blood sugar from spiking, and blood sugar spikes are suppressed fat burning. Having apple cider vinegar before a meal can also help you feel fuller with less food. It also helps detox the body and maintain the stomach’s pH balance.
Legumes: like beans, peas, chickpea, and lentils contain protein, fibre and complex carbs which take longer to break down. The protein in beans supports muscle formation. Having more muscle mass increases your caloric burn—even at rest. Having good fibre, they slow down the rate of digestion. They slow down the release of simple sugars and delay the digestion and absorption of carbohydrates from the digestive tract.
Oils: like coconut oil and olive oil support weight loss. The MCT in coconut oil suppresses hunger and supports burning of fat efficiently and also keeps you fuller for a longer time. It also supports better uptake of thyroid hormone to support healthy metabolism. On the other hand, olive oil helps improve insulin sensitivity and prevent spikes in blood sugar level.

So add these fat burning foods to your diet if you’re well on your weight loss journey. Before you try to add any of these foods, please consult your doctor, nutritionist or dietitian especially if you have any food allergies.

For more healthy foods such as these and to learn more about nutrition and weight loss, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. You can even get healthy nuts and seeds, oils, ACV, etc. from the GOQii Health Store within the GOQii App for a discount using GOQii Cash.

Do leave your thoughts in the comments below.

#BeTheForce

June 1, 2020 By Shaeba Shaikh 2 Comments

Top 5 Effective Workouts For Weight Loss During Lockdown

Visiting gyms, joining classes for yoga and zumba have become troublesome because of the COVID-19 lockdown. With limited options, it is natural to get bored and stumble back into a sedentary lifestyle. Don’t put on all the weight you’ve worked so hard to lose. We have some effective workouts to help you lose all that unhealthy weight.

5 Easy and Effective Workouts To Lose Weight

1. Walking/Running:
There’s nothing better than running outdoors – the fresh air and all but the problem is that the lockdown prohibits anyone from stepping out… so how do you do it? There are many ways, in fact, it is easier if you have a treadmill. If you don’t, try spot jogging and taking frequent breaks in between your work from home schedule to walk around the house and unwind.

2. Jump Rope:
Do you want that sleek, slender body? Jump Rope is your answer! It is one of the most underrated yet effective workouts. If you’re new to this, start with a 2-5 min warm up, then do the traditional rope skipping with 30-50 reps. Then, you can run up and down your building stairs, do the rope again for 30-50 reps and end with a cool down. It is high intensity, low cost, doesn’t consume time and is still one of the most effective workouts for weight loss.

3. High Intensity Interval Training:
As the name suggests, it is periods of High Intensity exercises coupled with Low Intensity exercises/rest. The aim for HIIT workout is to target 80% of VO2 Max (Max Oxygen Consumption) for maximum results.

Your typical HIIT session can be:

Warm Up
Lunges for 1-2mins at a stretch
Walk/Jog in place for 30secs
Pushup for 1-2mins
Walk/Jog in place for 30secs
Squats for 1-2mins
Walk/Jog in place for 30secs
Abdominal Crunches for 1-2mins
Walk/Jog for 30secs
Cool down

You can add more exercises and modify the exercises as per your fitness levels.

4. Weight Training:
Yes, this might be impossible since most of us don’t have dumbbells and other gym equipment at home but that shouldn’t pose much of a problem. You can still use your daily household equipment as weights. For instance, water bottles filled with water as dumbbells or a bucket of water for your deadlifts. In fact, you can also use your own bodyweight. The key idea here is to undergo a process called Hypertrophy of the muscles, wherein the body increases the size of the muscles and reduces the fat around it. Weight training helps in burning fat 24×7 as opposed to burning fat only during the workout. A beginner can start with 20 reps + 3 sets of deadlifts, squats, lunges, bicep curls, etc.

5. Boot Camp:
This is one of the most intense and effective workouts which alternate between aerobic activities of sprinting/running along with strength exercises and drills. It simultaneously works on your endurance and strength.

You can start a typical routine as:

Warm up
1 min each of Push ups, Lunges, Pull ups, Crunches, Buttkickers, spot jog
Repeat the exercises
Cool down.

To make things easier for you, you can find all the above effective workouts for weight loss on GOQii Play. You’ll be guided by fitness experts in LIVE sessions. More so, you can also subscribe to GOQii and get tips, guidance and motivation from a certified GOQii Coach.

We hope this article helps you choose your workouts and lose weight during the lockdown. Do leave your thoughts in the comments below. For more tips on fitness, do check out Healthy Reads within the app as well.

Stay home, stay safe, get active and #BeTheForce