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Health Benefits of Weight Lifting You Might Not Know

weight lifting

Whenever I advise my players to include weight lifting in their workout regimes, their reactions range from, “It’s too complicated or difficult for me,” to “No! I don’t want to bulk up”. These are the misconceptions engraved in our minds from the glossy images of sculpted and chiseled bodies of men and women appearing in fitness websites and magazines!

Apart from the fact that many of these photographs are Photoshopped or Edited, they unanimously promote the sole purpose of weight lifting as ‘body building’, which defers many people who want to actually stay fit and active, from it. Weight lifting, in essence, is not just about getting toned and sculpted! The benefits of weight lifting are numerous, ranging from improving your body composition, burning fat, strengthening your bones and joints and increasing your happiness quotient as well!

Health Benefits of Weight Lifting

  1. Get Stronger and More Active: Weight lifting stimulates the growth and development of the slow twitching muscle fibers (type2 muscle fibers) which improves agility, endurance, and builds up your stamina and strength, thus, boosting your performance in doing activities of daily livings (ADLs).
  2. Boosts Resting Metabolism: When the muscles are stimulated after strength training, they need to work harder to rebuild. Hence, they utilize more calories for redevelopment and growth! Muscles are metabolically active tissues which keep burning calories even during the resting phase known as the Afterburn Effect!
  3. Strengthens Your Bones and Joints: Weight training not only strengthens your muscles and ligaments but also improves bone density. The way muscles start developing under stress, the bones also adapt by increasing deposition after consistent weight lifting. This becomes more important as one reaches the age of early 40s when we are prone to natural decline. Also, stronger ligaments and bones prevent the occurrence of injuries while performing cardio and other activities!
  4. Lower Risk of Diabetes & Blood Sugar Levels: A study funded by the National Institute of Health has found that men who added weight lifting to their cardiovascular exercise routine had a 34% lower risk of diabetes. It’s advisable for individuals with type 2 diabetes to include weight training in their workout regime as toned muscles improve insulin sensitivity and better utilization of glucose!
  5. Improves Heart Health: As weight lifting improves the lean muscle mass in the body, it improves blood flow to different body areas which put less pressure on arteries, thus improving cardiac muscles pumping capacity!
  6. Improves Posture & Balance: Weight lifting strengthens your core, tones up your muscles and improves your posture. It reduces undue stress on different bones and joints, especially the shoulders, spine and hips which are more prone to injuries because of bad posture! Weight training also promotes the development of smaller muscle sets known as stabilizers. These take care of keeping you upright and helping you balance on a slippery surface or on one foot when you are reaching out to a higher shelf!
  7. Makes You Happier: Weight training stimulates the release of endorphins in the body which are also known as the ‘feel good hormones’. They trigger the happy centers in the brain. A well-toned, lean and fit body elevates your mood and self-esteem. Weight training brings you out of your comfort zone. High intensity weight training proves the worth in persisting through uncomfortable situations – a lesson which can be applied to be successful in other aspects of life too.

How to Start Your Weight Training Journey?

The simple mantra is just ‘go ahead’. Simply enter a gym or put on a video to see how you can take your journey forward. Start with minimum weights and gradually increase. Make sure to start under the guidance of an expert to avoid injuries or wrong postures or techniques. Keep setting challenges and targets which will keep you motivated to push harder.

You can even subscribe to GOQii’s Personalized Health Coaching to seek guidance from your GOQii Coach, tackle myths and get the right information about weight training.

Push past your limits to the extent that your toughest workout now, becomes your warm up later! If you hit a wall, simply climb over it. What stops you from hitting the gym? Let us know your thoughts in the comments below.

#BeTheForce

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Achal Agarwal Loses 37kg, Reverses Lifestyle Diseases & Gets Healthier With GOQii

Achal AgarwalWhen we think of weight loss, the first thing that comes to mind is to eat less and exercise. Theoretically, this is the right way to go about it. But, this is not as easy as it sounds. It requires a great level of determination and willpower. However, once the decision to succeed is made, you will achieve your goal. Roadblocks in fitness and health can come in many ways – excuses, laziness, busy etc. Today, we bring to you one such story of determination and will power from our player Achal Agarwal.   

Life Before GOQii 

Achal Agarwal, 42, based in Noida, handles operations for a large German MNC in India as its COO. Before joining GOQii, he was overweight, weighing around 121 kg. Due to being overweight, he had developed medical conditions such as Diabetes, High Lipids (Cholesterol), Stomach Problems (Acidity, constipation) and Fatty liver. His waist was 44 inches. 

“I had all sorts of issues. I was totally ignoring my health. I was doing nothing. Stress levels were high and I needed my drink daily,” says Achal. After having severe palpitations and the scare of COVID-19, he decided that he had to take care of his own health. 

Joining GOQii & Making A Lifestyle Change 

After he bought the GOQii Balance, a smart weight scale, he found a coupon code and downloaded the GOQii App. When he explored the app, he found various health services. He came across the personalized coaching service, and took it up. 

He says that the Coach’s knowledge helped him bring about necessary changes in his diet and exercise. He says that, “The Coach has been very motivating and she has been there all along trying to find out if I am doing well. GOQii has been very helpful and I think a health coach is more than enough for one to follow and get better.”

The changes brought about by Achal Agarwal’s coach included: 

  • Basic walk to complete 6k steps a day (later he began completing 15k steps daily) 
  • Increased water intake and cutting down on tea intake 
  • Avoid maida and processed foods 
  • Having multigrain roti 
  • Increasing fruit, vegetable and protein intake 
  • Stopping sugar and alcohol completely 
  • Practicing Pranayama to reduce stress 

Achal says that his best stress buster now is walking – he loves it! He even conducts his meetings at work on walks, completing 20k steps on a daily basis. He further adds that, “The journey has not been easy but it’s been fun.” He further adds that his coach has been extremely understanding and has worked out everything around his schedule. He used to do stringent workouts and the coach introduced pre and post workout meals and that helped. His GOQii Coach has been regularly advising him on dietary changes. What Achal likes the best about coaching is that it is non-intrusive.

Thanks to all the lifestyle modifications suggested by his GOQii Coach, in the last 10 months, he lost close to 37kg. His Current weight is 83.2kg and his waist size has reduced by 7 inches. His HbA1c reduced from 7.9% to 5.1%. His Cholesterol levels lowered as well as his fasting sugar. 

Achal Agarwal has now become a health mentor to a lot of his colleagues. He has been sharing tips with his employees and co-workers and many of whom have managed to get on a healthier path. A fine example of this can be seen in Sushma Mishra who has been able to lose 8kg in the last couple of months. She says, “I never expected I could also get healthy, do exercises and lose weight. But, with the small tips that Achal Sir gave, I followed them and it’s helping me. He is such an inspiration and a role model to all of us”.  He has also been recommending people to download the GOQii app and use it.

To know more about his journey, check out this session of GOQii Health Talks where he spoke to our Founder & CEO Vishal Gondal about his changes, challenges and more! 

What Does His Coach Have To Say About Achal Aggarwal?

Achal Agarwal is one such player who is very disciplined, dedicated, and maintains consistency with any habits that were suggested by me. He was always very sincere from the beginning and never missed his daily workout and healthy diet. The player came on board in Nov 2020 with medical conditions like Diabetes, High Lipids (Cholesterol), uric acid, high CRP levels, stomach problems (Acidity, constipation) and Fatty liver.

We slowly introduced small changes as mentioned above. In the last 10 months Achal’s progress has been tremendous! Apart from weight loss and his vitals returning to normal, Achal says that his complete change of mindset towards health and fitness have been amazing! 

Does Achal Agarwal’s story inspire you? Do you want to make a change? Subscribe for GOQii’s Personalized coaching now and speak to a certified GOQii Coach: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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Choose The Right Cup! Different Teas And Their Benefits

Teas and their benefitsTea is considered to be the 2nd most popular drink after water. An article in National Geography dated April 2014, reiterates this statement. According to the article, the world’s top beverage is not Coffee or Beer, its Tea. And a perfect start to the day is with a good cup of Tea.

But What Does Research Say? 

Various studies have been done emphasizing the health benefits associated with consumption of tea. A paper titled –Tea and Health: Studies in Humans authored by Naghma Khan and Hasan Mukhtar with affiliation to Helfaer Professor of Cancer Research, Director and Vice Chair for Research, Department of Dermatology, University of Wisconsin, says that drinking tea has been considered a health-promoting habit since ancient times and modern medical research is providing a scientific basis for this belief. The evidence supporting the health benefits of tea drinking grows stronger with each new study that is published in the scientific literature.

In their paper, the authors say, “Tea plant Camellia sinensis has been cultivated for thousands of years and its leaves have been used for medicinal purposes. Tea is used as a popular beverage worldwide and its ingredients are now finding medicinal benefits”.

“Encouraging data showing cancer-preventive effects of green tea from cell culture, animal, and human studies have emerged. Evidence is accumulating that black tea may have similar beneficial effects. Tea consumption has also been shown to be useful for the prevention of many debilitating human diseases that include maintenance of cardiovascular and metabolic health,” they add.

With tea becoming the latest super-drink among health enthusiasts all over the world, trying various options and experiencing its health benefits, it’s time for us to magnify our knowledge for the same! It’s no wonder that Green tea, Black tea, and Chamomile tea, to name a few, have gained acceptance among many as a health drink. And, why not? They are helping us in numerous ways!

If you are not aware, some of the new entrants into the tea world are Dandelion tea, Ginseng, Peppermint, Cranberry, Liquorice, Thyme, and Raspberry Leaf tea, among many others.

This article will assist you in choosing the right type of tea for the health benefits that you are looking for.

How Tea Can You Help You

1. For your digestive system: Jasmine, Peppermint, Chamomile, Dandelion and Cranberry tea are the most effective teas that can provide relief to your stomach and liver. A number of restaurants serve Jasmine tea as an appetizer before meals. That’s because of Jasmine tea aids in digestion and helps produce saliva which contains digestive enzymes.

Chamomile tea eases and relaxes the digestive system and peristaltic muscles. It also helps to reduce menstrual cramps. A paper titled Chamomile: An herbal medicine of the past with bright future reiterates the above statements. It says, “Chamomile preparations are commonly used for many human ailments such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids”. The study also says that Chamomile tea is one of the world’s most popular herbal teas and about a million cups are consumed every day.

Peppermint and dandelion tea can help reduce bloating after a heavy meal and also increase the secretion of digestive enzymes. Another study titled: A review of the bioactivity and potential health benefits of peppermint tea, suggests that Peppermint tea, brewed from the plant leaves, and the essential oil of peppermint are used in traditional medicines.

2. For cold, cough and flu: Ginger, Thyme, and white blossom tea have essential oils which help the body fight against viruses and infections. A concoction of ginger tea with honey is an age-old Indian alternate medicine for treating common cold and cough. The anti-inflammatory compounds gingerols and shogaol in ginger root help relieve a sore throat quickly, and they also kill cold-causing viruses.

3. To relieve aches and pains: Green tea, Chamomile, Red bush and Rooibos Tea. Nothing can be better than Green tea to cure body aches, pain, and swelling! These teas have huge amounts of antioxidants and minerals that give them the magical pain relieving properties.

Green tea also helps reduce puffiness and dark circles under the eyes when a soaked and cooled tea bag is used as an eye pad to soothe the eyes and area around it. Many of the beneficial effects of green tea are related to its catechin, particularly (-)-epigallocatechin-3-gallate, content. “There are human studies on using green tea catechins to treat metabolic syndromes, such as obesity, Type 2 Diabetes, and cardiovascular risk factors,” the study adds.

4. For healthy and radiant skin: Calendula, White tea, Green tea and Liquorice tea help clean the skin at the cellular level by removing toxins. These teas play a major role in activating the lymphatic system and detoxifying the liver. Their extracts can prevent pigmentation, eczema, and pimples.

A study –Green Tea and Skin concludes that the outcome of the several experimental studies suggests that green tea possesses anti-inflammatory and anti-carcinogenic potential, which can be exploited against a variety of skin disorders. Although more clinical studies are needed, supplementation of skin care products with green tea may have a profound impact on various skin disorders in the years to come

5. For reducing stress and lack of sleep/insomnia: Chamomile, Passion-fruit, Lemongrass and Mint tea promote placidity and coolness into the body, reducing stress and promoting calmness.

Chamomile tea is made with dried flowers of the chamomile plant and it can help fight insomnia. Fruit teas are packed with vitamin-C and antioxidants, making them a fresh and fruity option for the tea lovers.

Lemongrass tea is stimulating and helps the body recover from tiredness and discomfort. Lemon balm and mint teas are ideal for winters as these protect from cold and also help in improving concentration. Mint when added to any ice tea can be another refreshing option.

6. To refresh and energize you: Green, White, Oolong, Calendula, Roasted Dandelion, Natal, Lemon balm and Liquorice root teas are best for maintaining health and fitness due to the brimming amounts of antioxidants present in them. These herbal mixes are effective in the detoxifying body as they act as natural diuretics which help in removing toxins from kidneys.

Lemon balm and Liquorice tea is ideal for nervous system and maintains a regular flow of energy through the body. Green tea promotes weight loss – which can be attributed to the thermogenic effect of the antioxidants and caffeine present in it.

7. To prevent and treat nausea and vomiting: Apart from being refreshing, Peppermint, Ginger, and Raspberry teas provide other benefits too.

To begin with, peppermint is Anti-emetic (prevents vomiting) and also promotes the formation of bile in the gall bladder for better digestion of fat. Many people find the taste of this tea to be very strong, but one can adjust the strength by dilution according to the taste.

Ginger tea is a venerable solution for cold, cough and sickness in India. Hot ginger tea can be made either pure or with a ginger and herb mix. Raspberry leaf tea is a boon for pregnant women to overcome morning sickness as it is said to be a tonic for the uterus.

Based on your needs, you can pick and choose which teas and their benefits you’d want to explore! Hope this article helps you. Do let us know your thoughts in the comments below.

For more articles like this, check out Healthy Reads. To know more about teas and other concoctions that can help you, speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Top 10 Excuses to Avoid Being Fit
Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App or subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them!

Go forth and #BeTheForce!

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