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Myth about Spot Reduction

Myth about Spot Reduction
One of the common questions as a fitness trainer I have encountered is if spot reduction- reducing fat from a particular area is possible or not?

If a gym client has a problem collecting more fat around the abdominal area or generally a woman collecting more fat around the lower body they always request the trainers to give them more exercises for the abs or the lower body. But, is spot reduction actually possible? or is it a myth?

As a teenager we collect less amount of fat despite eating all the junk food. One major reason for this is while in the youth, the amount of muscle mass that we carry is more as compared to an elderly person. Hence, the BMR of a youth is quite high when as a teenager and it remains high up to the age of 24 or 25 years of age. Post 25, the degeneration sets in and the muscle mass starts to decline. Muscle being a metabolically active tissue contributes towards increasing the BMR. With the muscle mass degenerating, the BMR also drops and the individual starts collecting fat all over the body. But, in every individual there is a spot where he/she collects more fat then the other parts of the body.

The collection of fat in particular spots is dictated by an individual’s genetics. When, I say pre-decided by genetics, it means that it runs in the family. It is now important to understand how this happens?

Here we need to understand the role of 2 important hormones in our body

1)      Insulin and 2) Glucagon.

Insulin acts like a transporter of micro and macro nutrients into the liver and muscle cells. Insulin also plays a role of maintaining the blood sugar levels after a high carbohydrate meal by lowering the blood sugar levels and avoids a person from going into Hyperglycemia (high blood sugar levels).

Glucagon on the other hand is a hormone that again maintains blood sugar levels by increasing the blood sugar level during long hours of starvation or when an individual lowers the carbohydrate intake in his meals. Here, glucagon plays the role of raising the blood sugar levels and avoids the state of hypoglycaemia (low blood sugar levels).

After having simple carbohydrates such as sugar, chocolates, white rice, white bread, some fruits with high glycemic index, potatoes and other starch, the conversion of these foods into sugar is very fast and it increases the blood sugar levels.

Please note the sugar that is stored within the muscle as muscle glycogen is preserved by the body for any high intense anaerobic activity that we perform in our day to day activity (like running fast or lifting some heavy object etc)

In order to loose fat, a person needs to cut down on simple carbohydrates and keep complex carbohydrate in a reduced quantity (as and when required) as well as start in taking good amount of fibres and protien.When carbohydrates are reduced,
the body is deprived of energy so it starts surviving on the blood sugar for energy. The blood sugar levels drop then to normal thereby leading to hypoglycemia. This activates the pancreas to release Glucagon.

Glucagon starts to maintain the blood sugar levels by raising it. Since the sugar inflex is reduced from outside, the glucagon has no option but to use liver glycogen to raise the blood sugar levels. Once, the liver storage of glycogen is over, it moves to the muscle glycogen. Muscle glycogen is not released by the body as it is reserved for a high intense activity. Now glucagon has no other option but to move towards the fat cell to get energy for survival. Here, one more enzyme known as the HSL (Hormone sensitive lipase) which is on the fat cell allows the triglycerides to exit from the fat cell in the form of free fatty acid into the blood stream and it is used up by the tissues as a source of energy.

This is already programmed by our genetics and cannot be changed through any exercise or spot reduction techniques.

Performing abdominal exercises will definitely strengthen the abdominal muscles which will help an individual to increase his or her functionality in day to day activities as well as it will also help in lifting a decent poundage in functional movements like squats, Lunges, Bendover rows, Overhead presses and Regular deadlifts. But, abdominal exercises DO NOT give you a spot reduction. Hence, the intention of abdominal workout is increasing strength of the abdomen and not spot reduction.

Fat loss is all throughout the body because it catogorized as BODY FAT and not fat of the abdomen, arms, back, chest or legs.

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One-Stop Shop Workout – Swimming

swimming
Swimming is a sport or activity of propelling oneself through water using the limbs. Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness, cools you off and refreshes you in summer, and one that you can do safely into old age.

Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in competition swimming can vary from 50 meters in a pool to much further distances in open water such as the sea.

Swimming can offer people of all ages a huge range of health benefits. You might just feel and look younger, have stronger muscles, and (according to a long time swimmer) better hair. Although you might not have awesome, shiny and chlorine enriched hair, you can find at least ten other reasons to swim.

Swimming gives your body the workout minus the harsh impacts. Another benefit is the living longer factor. You prolong your life and have higher brain activity with a regular swimming program. Control your weight and have a healthier heart plus lower your risk of diabetes, stop asthma symptoms and have a higher quality of life.

Swimming is a great workout because you need to move your whole body against the resistance of the water. There are plenty of reasons to swim! Swimming is a good all-round activity because it:

  • Keeps your heart rate up but takes some of the impact stress off your body
  • Builds endurance, muscle strength and cardiovascular fitness
  • Helps maintain a healthy weight, healthy heart and lungs
  • Tones muscles and builds strength
  • Provides an all-over body workout, as nearly all of your muscles are used during swimming.

Swimming has many other benefits including:

  • Being a relaxing and peaceful form of exercise
  • Alleviating stress
  • Improving coordination, balance and posture
  • Improving flexibility
  • Providing good low-impact therapy for some injuries and conditions
  • Providing a pleasant way to cool down on a hot day
  • Being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure that the environment you choose to swim in is safe.

Before you dive in, Make sure you know how to swim, choose a safe environment, warm up and stretch your muscles and joints before entering the water and don’t overdo it if you’re just starting out.

There you have it. Swimming is an activity that builds strength, endurance, and tones muscles. It’s an activity that you can do all year long, inside or outside, it burns lots of calories, you can share it with your family, it’s low-impact (just in case your bones are creaky), and you can do it until you’re 100! It’s not too late to start if you never learned how (learning new stuff is cool even when you’re adult!). All in all, swimming is a winner, and if you have the inclination, I suggest that you go for it!

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Neem and its Health Benefits

neem-leaves
Have you ever come across a lady or a man chewing a stick as a method of brushing his or her teeth. Well this is very common in the villages of India. They ain’t chewing any stick they are chewing Neem (Azadirachta indica A. Juss) sticks.

Neem (Azadirachta indica A. Juss) tree commonly seen and available in India everywhere yet, only a few are aware about neem and know that it is an integral part of Ayurveda for the benefits associated with it. The beneficial properties of Neem (Azadirachta indica A. Juss) have been recognized in the Indian tradition for thousands of years. Each part of the Neem tree has some medicinal property. It is an herb that is commonly available, throughout the year and has benefits that only a few natural products can provide.

Neem is known by many different names, Nimm, Arya Veppu, Azad Dirakht, DogonYaro, Neeb, Nimtree, Vepu, Vempu, Vepa, Bevu, Kohomba, Vembu, Tamar, Paraiso, Antelaea azadirachta, Arishta, Arishtha, Azadirachta indica, Bead Tree, Holy Tree, Huile de Neem, Indian Lilac, Indian Neem, Lilas des Indes, Lilas de Perse, Margosa, Margosa Tree, Margousier, Margousier à Feuilles de Frêne, Margousier d’Inde, Melia azadirachta, Neem Oil, Neem Tree, Melia azadirachta, Nim, Nimb, Nimba, Persian Lilac, Pride of China.

In East Africa it is also known as Muarubaini (in Swahili), which means the tree of the 40, as it is said to treat 40 different diseases.

Neem has anti- bacterial; anti- parasitic, anti- fungal, anti-inflammatory and analgesic properties that not only benefits your health but can help you get rid of common beauty problems that you face in your daily life. All parts of neem are used for preparing many different medicines, especially for skin disease.

Neem leaf is used for leprosy, eye disorders, bloody nose, intestinal worms, stomach upset, loss of appetite, skin ulcers, diseases of the heart and blood vessels (cardiovascular disease), fever, diabetes, gum disease (gingivitis), and liver problems.

The leaf is also used for birth control and to cause abortions. Various parts of the Neem tree have been used as traditional Ayurvedic medicine in India. Neem oil and the bark and leaf extracts have been therapeutically used as folk medicine to control leprosy, intestinal helminthiasis, respiratory disorders, constipation and also as a general health promoter.

Neem which is rich in Vitamin C also helps in getting rid of skin problems like blackheads, pigmentation, dullness and ageing thus leaving the skin with a youthful glow.

Some Ayurvedic use of Neem:

Leaf: Leprosy, eye problem, epistaxis, intestinal worms, anorexia, biliousness, skin ulcers,

Bark: Analgesic, alternative and curative of fever.

Flower: Bile suppression, elimination of intestinal worms and phlegm.

Fruit: Piles, intestinal worms, urinary disorder, epistaxis, phlegm, eye problem, diabetes, wounds and leprosy.

Twig: Cough, asthma, piles, phantom tumour, intestinal worms, spematorrhoea, obstinate urinary disorder, diabetes.

Gum: Scabies, wounds, ulcers, skin diseases.

Seed: Leprosy and intestinal worms.

Oil: Leprosy and intestinal worms.

To throw more light on the importance of having Neem can be seen through this that on the auspicious occasion of Gudi Padwa which is mainly celebrated in Maharashtra as a new year, after the Gudi is worshipped the offering or prasad as they call it in local parlance is made of Neem leaf paste, tamarind, Ajwain, pulses and jaggery is distributed. The Neem leaf paste is said to purify the blood and build immunity against diseases.

A traditional Indian plant medicine has now led to several therapeutically useful preparations and compounds, due to which the scientists are exploring more information about this medicinal plant. After have read all the above information it’s now time to make good use of centuries-old knowledge on Neem through modern approaches of drug development.

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Use this tool to eat Right and Lose Weight

portion-control
The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc.

‘ Your body will only use how much it needs of the food you eat, for it’s functions Anything extra will get stored away, leading to possible fat gain’.

If you are very hungry, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs.

What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. It may if you’ve just burnt like 1500 cals and your body is craving replenishment of energy.

It is all about controlling your food portions. How much is enough for your body?

Only you can tell by being aware. Eating 2-3 rotis at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year.

What if your body really can do with just 1 roti instead of 3?

What if your body can do with a small scoop of ice cream instead of a large or super-sized portion?

What if you really don’t need 6 small meals in a day?

What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc…it works on our minds to a level that we crave it. And that’s OK. I love good food too, who doesn’t.

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist starting to expand, that’s your body telling you, ‘ you are eating too much’  OR

‘ Your not exercising sufficiently, your not using all this excess energy that you are feeding me ‘

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification, Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body.

We get into intensive exercises, and damage our knees and backs..we get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This may be the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

When my friend Vishal Gondal brought back a portion control plate from the U.S  to show the entire GOQii team, I had a look at it and realized, this is what India needs.

Such a simple tool that will teach people how to eat, How much to eat without feeling deprived.

It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I used one for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less, but quickly figured I was eating more than I needed.  I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner.

Like all habits, it took a few days getting used to, but all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

It beats all fat loss pills, which anyway never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go.

Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight.

Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.

Get it at: http://purenutrition.co.in/meal-measure.html

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]