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Do Your Muscles Turn Into Fat When You Stop Weight Training?

musclesBeing indoors for this long has given people a lot of time to do some research. If you have been researching fitness, weight training and muscles, I’m sure the thought of  – “will my muscles turn into fat if I stop weight training” has crossed your mind. While you might watch your fitness levels, maintain a healthy weight and improve strength, etc, it is equally important to understand what happens once you stop weight training in order to preserve muscle mass. 

What Do Muscles Mean? 

Muscle is a tissue in animal bodies. Their main purpose is to help us move our body parts. When a muscle is activated via exercise, it contracts, making itself shorter and thicker i.e. it grows in size.

  • When you exercise, your body does not create new muscles. Instead, your existing muscles grow larger and stronger.
  • With regular exercise, muscles also develop more mitochondria (this is where biochemical processes of respiration and energy production occur in the cell). The result is larger and more muscle mass.
  • When you stop weight training/adopt a sedentary lifestyle, then the increased blood flow previously needed to fuel your cells during exercise is no longer required, so your body begins to contract and reduce the size of your capillaries. As a consequence, muscles shrink and decrease in mass.

Points To Consider 

Muscle cells and fat cells are different structures and are not interchangeable at all. They will become smaller and weaker if you stop weight training because they lose muscle mass. Although, it will not happen in a short period of time as the process of losing muscle mass is slow and gradual which may take  4-6 weeks. Fat may be produced if your diet provides your body with more calories than required based on the activity levels you maintain.

You can preserve and maintain your muscle mass by keeping yourself active. By active I do not mean hitting the gym everyday but by just walking in between breaks, using the staircase instead of the lift, stretching your body every 2 hours, walking while being on a call instead of just sitting at one place, walking after every meal whether it’s your main meal or just snacks in between and obviously by eating a well- balanced healthy diet.

Keep an eye on your protein intake because the protein requirement of your body is directly associated with building and losing muscle mass as well. Don’t overtrain as this can also lead to decreased muscle. Leaving weight training alone should not be blamed for decreased muscle mass. 40-45 minutes of exercise 5-6 days a week is recommended and 1 day should be dedicated for rest and recovery.

We hope this article helps you. For more useful information on muscles, strength training, etc. check out Healthy Reads or tune in to LIVE workout classes by experts on GOQii Pro within the GOQii App. 

To get these tips directly from your GOQii Coach, subscribe for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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11 Fat Burning Foods You Should Try For Weight Loss!

fat burning foods

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

  1. 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.
  2. 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.
  3. 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
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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
  9. 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.
  10. 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.
  11. 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.

To get more sustainable weight loss tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/bsr

#BeTheForce 

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Fatigue Fighting Hacks To Supercharge Your Mornings At Home

fatigue fighting hacksTrrriiing! There goes your 6 a.m. alarm! 

Boing! There goes the snooze button hit! Just another ten minutes you plead with your fatigued mind even though you know you’ll be late for that zoom call!  

How often have you caught yourself doing that in a week? The day whizzes by in a blur as you struggle to stay awake through that all-important morning call, exercise restraint from unnecessarily blowing your top at your colleague, force yourself to be patient as your junior takes longer than expected to understand a concept, and stop short of actually dozing and snoring at your comfy workspace at home as the day slowly comes to a close…

Morning fatigue can be pinned down to many reasons: a super-late night, hypothyroidism, too much progesterone, midnight visits to the washroom, sleep apnea, an overworked mind, and more. Chronic fatigue can take a toll on human health, and is best nipped in the bud. Once hormonal imbalances and sleep apnea have been ruled out as the cause of your daily fatigue, try out these fatigue fighting hacks to keep you alert through the day.

Fatigue Fighting Hacks To Supercharge Your Mornings

  1. Set a Double Alarm: A full sleep cycle is approximately 90 minutes. So, if you need to step out of bed at 7 a.m., set an alarm for 5:30 a.m. and another one for 7 a.m. Turn off the 5:30 alarm once it begins to shrill – go back to getting another complete sleep cycle – and bounce out of bed happily when the second alarm goes off! You won’t need the snooze button at all! 
  2. Exercise: If home workout isn’t your style – fret not! Begin your day with a few simple stretches or a 10-minute yoga session. The release of endorphins that this brings on will keep you feeling energized through the day. 
  3. Be a Sunflower: Just like a sunflower thrives on the energizing rays of the sun, so does your body. Throw open your windows, draw back the curtains and revel in the joy that comes along with the morning rays hitting your face. You’ll get a good dose of vitamin D too whilst you are at it.
  4. Power-up with Protein: Skipping breakfast is never an option if you want to feel fresh throughout the day. But choosing the right breakfast foods is important. Begin and end your day with protein-rich foods. Research indicates that protein induces serotonin and subsequent melatonin release that brings on better quality sleep while also leading to a build-up of enzymes that signal the brain to wake-up in the mornings. Plate up the eggs, fish, yoghurt, pulses, peanut butter, and nuts and roll away the sugar-laden carbohydrates.
  5. Tank up on Water: Dehydration can often be the reason for fatigue in the morning and all through the day. A glass of plain water or fruit-infused water is a sure shot way to get your body into “run” mode. Placing this by your bedside and reaching out for it as soon as your alarm goes off will get you moving faster than the Duracell rabbit!  
  6. Alexa to the Rescue: Programme Alexa to play out your favourite music at the exact hour you need to be out of bed. What better way to begin your day than with a blast of pop, hip hop, golden oldies, jazz or Hindi chartbusters? 
  7. Tease your Brain: Alarm clocks and mobiles that need you to perform a mental task before they can be “snoozed” or shut off are now available in the market! Not only will they supercharge your morning, but you’ll have increased your IQ by 5 points at least by the end of the month.

List Of Don’ts Before Bed 

I don’t need to dwell on the much-touted DON’Ts that keep you away from enjoying your mornings, but a quick reminder will reinforce your learning:

  • Limit water intake to just one glass a couple of hours before you hit the sack; then you won’t need to blame your midnight loo visits for your morning fatigue.
  • Cut down the fat at dinner to help you drift away to dreamland sooner.
  • Make sure your bedroom has just the right amount of light and is at the right temperature to allow for some uninterrupted sleep. 
  • Choose the right sleep accessories – pillow, mattress, blanket, and even a cuddly toy, if that’s what will keep your peepers tightly shut for 8 hours straight.
  • Stay away from electronic devices at least an hour before bedtime. Reading a book may be a better bit to bring on deeper sleep.
  • Maintain a sleep schedule so that the natural release of melatonin takes charge at the right time. 
  • Stay away from alcohol and caffeine closer to bedtime; they are diuretics that will cause you to wake up to piddle in the middle of the night! 

Sleep has no replacement. Fatigue is easily prevented. Do your health a huge favour – beat the morning blues! 

We hope these fatigue fighting hacks help you make your work from home more productive! Do let us know your thoughts in the comments below. For more tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To directly interact with your GOQii Coach, subscribe to GOQii now: https://goqiiapp.page.link/wssu

Stay home, stay safe and #BeTheForce 

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Healthy Eating: Recipes With Healthy Fats

recipes with healthy fatsIn the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

  • Chopped Romaine Lettuce – 3 cups
  • Mixed Green Vegetables – 2 cups
  • Flaxseed oil – ¼ cup
  • Juice of 1 lemon
  • Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
  • 100% Maple Syrup – 1 tablespoon
  • Ground black pepper – ¼ teaspoon
  • Sea salt – ¼ teaspoon

Directions:

  1. Chop greens and place in a large salad bowl.
  2. Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.

My Special Tip:  To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

  • Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
  • Ripe Banana – 1
  • Peanut Butter – 1 tablespoon
  • Ice Cubes – 4 to 6

Directions:

  1. Combine all the ingredients in a blender or a food processor.
  2. Blend until smooth.
  3. Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

  • Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
  • Juice of 1 medium orange, divided
  • Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
  • Pinch of salt
  • Orange Zest – 1 tablespoon
  • Honey – 2 teaspoons
  • Freshly ground black pepper
  • Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
  • Dried currants or raisins – ¼ cup
  • Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

  1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
  2.  Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
  3. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
  4. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
  6. Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

  • Shredded Rotisserie Chicken – 1 cup
  • Half Avocado Chunked
  • Lemon Juice – 2 teaspoons
  • Chopped Dill (Shepu) – 1 teaspoon
  • Extra Virgin Olive Oil – 1 teaspoon
  • Kale, torn into bite-sized pieces – 1 cup

Directions:

  1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
  2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
  3. Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

#BeTheForce

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