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Smart Girls use Dumbbells

weight-training
As a sports nutritionist, I have in the past only worked at various Gyms. My primary job was to plan diets. At times I even had to look at client’s workout schedule to be then able to accordingly plan a diet for them. It is during this stint that I realised that most women clients would either only do cardio and stretching or do weights with the same amount of weights for almost 3months continuously. They would lift minimal weight of 2.5lbs/5lbs and that too they did as their trainer told them. I then had to spend extra time with these women and explain to them that they should start their weight training initially with lower weights but gradually increase the weights to higher pounds to achieve the necessary results or the goals they have set for themselves.

Ladies..Wake up!! Today its women power and we women are walking shoulder to shoulder with men in varied fields. There is always this fear I have seen among women who go to gyms to lift weights. So don’t be afraid to lift weights and do as men would do. Or at least get closer.

Don’t worry!!You will not put on those extra muscles that will make you look manly because we women have been blessed with some lovely hormones that give us the beautiful body. So, irrespective of how much ever weights you pick up you will never look manly. It will only tone your body to make you look more beautiful, energetic and fit.

Women are the master of all trade and we often work towards keeping one and all happy. We are very good at multi-tasking and most of us do it with ease. And to be able to perform all of these duties to the fullest we have to have amazing energy levels, great stamina and a strong willpower too. And after doing all this if we want to look good and maintain ourselves there is nothing wrong with it at all.

Many women who are not fit or not into regular exercising often face lot of menstrual problems, pregnancy issues, Post pregnancy weight issues etc.. All of this can be sorted out with regular weight training.

Women can achieve the stamina, long lasting energy, good looks, a toned body and beautiful skin with a good workout. Maintain the same consistency of one day gym and one day cardio.

Listing the benefits of weight training for girls/ladies/mother/grandmother.

1. Strong Bones : Most of the women face bone density issues, especially in old age. Weight training helps you in increasing the bone density. In younger girls it makes it stronger.

2. Lesser Body fat: As you gain muscle with weight training your metabolism will increase, in turn making you burn more calories, thus leading to a toned body and lesser fat %.

3. More Energy: Exercise helps you in boosting your metabolism, thus more energy.

4. Stronger Body: Exercise helps in stronger muscles thus helping you maintaining your daily chores easier like picking up grocery bag and carrying children around, picking a   bucket etc.

5. Fights depression: Exercise releases certain hormones in the body which makes you feel good and enhances your mood too.

  1. Manages chronic conditions: Chronic conditions like Aches and pains in the joints, blood pressure, Heart disease etc., and their symptoms reduce with regular weight training
  2. Eases Menstrual Issues: MS and menstrual pain, one of the biggest concerns for females, is taken care of if Regular exercise is a part of daily routine.

8. Post Pregnancy weight: If you are weight training regularly, even after pregnancy getting back in shape becomes easier.

9. Skin & Hair : As blood circulation increases due to exercise, your skin and  hair become more healthy and better.

10. Thyroid & PCOD: Weight training helps insulin resistance and reduces body fat, thus helping cure both Thyroid and PCOD.

There are numerous such small but good benefits for women in including weight training as a part of the exercise regime.

So go Pump The Iron Girls!!

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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

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Do you know your Body Type?

body-type
I have always come across people who think that any diet can be used to lose weight/maintain weight/gain weight, which is not the case. There are different body types according to which a diet is made; of course individual health history is also important. In fact even gym workouts are based on this different body types..

The Three Body Types are:

  • Ectomorph

People with this body type are very thin in structure. They have small shoulders and light build.  Their metabolism is way too high thus; they find it hard to gain weight. In fact the metabolism is so high that the body burns fat for sure but even uses muscle as a source of energy, thus making them look so thin. These are people who despite eating a lot do not gain weight. Their tendency to lose weight is more than gaining.

Triats of Ectomorph

  • Small Shoulder
  • Thin Body Frame
  • Under weight/skinny appearance
  • Long limbs
  • Fast metabolism thus very low fat
  • Hard to gain muscles.

MESOMORPH

The most athletic body is this one, where in they have large body structure. They gain muscle and lose fat very easily. This body type has positives such as low body fat like ectomorph and large frame like endomorph. This is the kind of body everyone usually dreams of. But, again if not maintained well it’s no use having such a body type

Traits of a Mesomorph

  • Shoulders are wide
  • Easily gain muscle
  • Lean body
  • Has less body fat
  • Small waist.
  • Large frame.

 ENDOMORPH

This body type is the one which has more fat. People with this body type have short limbs and gain weight very easily. Appear large in size. They find it hard to lose weight in spite of working on their diet and workout.

Traits of Endomorph

  • Broad Shoulders
  • Appear large
  • Gain fat easily
  • Metabolism is slow
  • Short limbs.

Every body type has its own advantage and disadvantages. According to an individual’s health goal, we work towards it.

It is not necessary for a person to be of any one specific body type only. There is even a combination of the above body types like Endo-Mesomorph or Ecto-Mesomorph.

With the above information, you can figure out your own body type easily. But, it is not necessary that Endomorph cannot become a Mesomorph, With dedication, efforts and hard work anything is possible.

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Snacking- is it good or bad!

snacking
In today’s fast paced life, people have no time and hence compromise on their health by skipping major meals- breakfast, lunch and dinner. Sometimes they tend to skip these meals leading to long gaps which gives rise to acidity, bloating and drops your metabolic rate. And as we all know that lower the metabolism, higher is the chance of gaining weight.

So it is always said to have small frequent meals to keep your metabolism at par. Most people complaint that they don’t have time to eat frequently as they are tied up with work. According to me, there are quite a few healthy things which are handy and can be kept at your desk like almonds/walnuts/raisins/roasted chanas/roasted soya beans/fruits for munching.  Snacking can be good at times. It turns a bad habit when people start binging in the name of snacking. There are many who unconsciously also binge on unhealthy items even if they are not hungry. This could be due to liking towards certain kinds of snack food.

Binging happens while watching television or surfing the computer. People don’t realise the quantity they are binging on. Some people have the bad habit of binging when they are stressed thus having an adverse effect on their weight.  Foods which are irresistible and commonly munched are popcorns, chips, wafers, chocolates and the likes which are not healthy options and eventually affect one’s weight.

On the other hand, munching between meals can actually reduce your overall calorie intake by curbing overeating in your next meal provided the quality and quantity is taken into consideration.

To avoid binging later, snacking healthy foods in small quantities can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends or going to attend a party, try to eat something healthy at home like salads/soups/buttermilk before you leave home or office so that you tend to binge less in the party maintaining the portion size.

Even if you are snacking on healthy options, make sure you are controlling your portion size not exceeding the overall caloric intake. These days there are ample variety of wafers seeking children and adults attention! Eating such junk becomes a habit eventually not realizing the consequences later. So parents have to be well guided on ‘healthy snacking’.

 

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