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How Important Is Cardio For Weight Loss?

cardio and weight lossYou are well aware of the fact that you lose weight when you burn more calories irrespective of how much you eat. The best way to lose weight is to follow a combination of cardio, strength training and a healthy diet.

Cardio is one of the key components because:

  • You burn more calories at one time.
  • Getting your heart rate into your target heart rate zone means your blood is pumping, you’re breathing hard, and you’re sweating and burning calories.
  • You can easily add intensity to increase your calorie burn. With cardio, it’s easy to increase your calorie burn with small changes, for instance running or walking faster, jumping higher, climbing hills or trying new activities that your body isn’t used to.
  • It adds to your overall calorie deficit. Burning calories with exercise means you don’t have to cut as many calories from your diet.
  • You can do cardio most days of the week. With strength training, your muscles require rest to recover and grow stronger. Cardio can be done most days of the week without worrying about injury or over-training.

The Best Cardio Exercises

While you know that cardio is important for weight loss, which exercises are best and how much do you really need for weight loss?

The truth is, there really isn’t any best cardio exercise. The best activity is the one you’ll do on a regular basis. So, finding something you like is critical to reaching your weight loss goals. That said, some exercises offer more intensity than others.

  • Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact activities like swimming or cycling.
  • High impact activities: High impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
  • Whole body activities: When you involve both the upper and lower body, such as an aerobic activity which is also is known as cross training, it’s often easier to get the heart rate up and burn more calories.

That doesn’t mean you shouldn’t bother with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a well-rounded cardiovascular endurance development.

To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 150-pound person in 30 minutes:

  1. Step aerobics: 340 calories
  2. Stationary bike: 238 calories
  3. Swimming: 270 calories
  4. Walking 4 mph: 170 calories
  5. Running 5 mph: 270 calories
  6. kickboxing: 400 calories

Everything from walking to kickboxing can burn a significant number of calories!

How Much Do You Need?

It’s tough to know exactly how much cardio we need for weight loss. The American College of Sports Medicine and the American Heart Association recommend about 60 minutes of moderate to vigorous intensity activity on most days of the week. But, the truth is how much cardio you need varies from person to person and depends on factors such as:

  • How many calories you eat
  • How hard you exercise
  • Metabolism, age and gender
  • Fitness levels
  • Body fat percentage and weight
  • Exercise schedule

That said, here are some tips for setting up an effective cardio program:

  1. If you’re a beginner, start with 3 days of the cardio exercise of your choice, working at a level you can handle.
  2. Add time each week to work your way up to 30 to 45 minutes of continuous exercise.
  3. As you get stronger, try interval training once a week to help boost endurance and burn more calories.
  4. Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work.

It will help you lose weight but it is most effective when combined with strength training and a healthy, low-calorie diet and adequate rest.

How Much Do You Need To Build Muscle?

You may think you shouldn’t do cardio exercise if you’re trying to gain muscle. But, cardio isn’t just for weight loss. It also helps condition the heart and lungs and promotes health and well-being. If your goal is to gain muscle, you won’t need tons of cardio. But, doing at least three 20-minute sessions a week won’t hurt your goals and will help you reap the benefits of cardio without burning too many calories. These are some simple necessities for cardio in weight loss. After reading this, I am sure all your misconceptions about weight training and weight loss are cleared!

If you want to begin working out or want to take your workouts to the next level, book a GOQii PRO class through the GOQii App and join our certified experts for a live, interactive session.

For more on weight loss, click here. Do let us know your thoughts in the comments below.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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SWEET POTATO – Best Workout Meal

sweet-potato

You must have heard of protein shakes and eggs as good work out meals. But, have you heard of Sweet Potatoes as a workout meal?

Well, the Sweet potato is a large, starchy, sweet tasting tuberous root vegetable which is usually consumed by people only during fast.  But, apart from having it as a fasting food, the other best time to consume sweet potato is either before or after your regular ‘moderate to intense’ workouts.

Referring to my previous blog on “Pre and Post Workout meals” where I mentioned the importance of having carbohydrates before your workout to keep you energetic throughout the exercise regime and post workout to replenish the depleted stores and to help the recovery process faster, SWEET POTATO is one of the best choices. One should have approximately 100 gms of boiled sweet potatoes.

How does it work?

Sweet potatoes have natural sugar and complex carbohydrates which are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy without sudden blood sugar spikes. When you consume them before a workout, it gives you a slow and steady form of energy and hence keep’s you energetic throughout the workout. Post workout sweet Potatoes help to replenish the glycogen stores which are lost during the workout.

Also, there are lots of water-soluble nutrients and electrolytes which are lost during your workouts. To replenish them, SWEET POTATO is the best choice once again. It is a treasure trove of vitamins and minerals. Let us have a look at all of them:

Magnesium:  It is called a relaxation and anti-stress mineral. This clearly says that grab on the sweet potato to relieve stress (mental or physical).

Potassium: Helps in relaxing muscle contractions, reducing swellings and controlling kidney activities.

Vitamin B 6: Helps maintain healthy brain and normal nerve function. It also helps in forming red blood cell.

Vitamin C (powerful healer): This vitamin not only helps to ward off cold and flu viruses but also plays a crucial role in bone and tooth formation, digestion and blood cell formation. Helps wound healing, produces collagen which helps maintain skin’s elasticity thus keeping you young and beautiful.

Vitamin A (a powerful antioxidant): Keep’s your eyesight perfect and keeps your immune system boosted to fight against any diseases.

Vitamin D: It is crucial to maintaining your overall health as it is critical for the immune system. It plays an important role in keeping our energy levels boosted, controls mood swings and helps to build healthy bones, heart, nerves, skin and teeth and also it supports the thyroid gland to function effectively.

Iron: Necessary for red and white blood cell production

Apart from using it as the best workout food, sweet potato serves as a great choice for people who are trying to lose weight. Isn’t that great? Let’s look into it.

  • Sweet potato is high on fibre. Fibre is bulky and hence will occupy a lot of space in your stomach making you feel full for a long period of time, thus preventing one from overeating. i.e. You won’t feel hungry for a long time.
  • Sweet potato has high water content so just like fibre; water takes up a lot of room in your stomach making you feel full and will prevent overeating and snacking between meals. This will help both in your weight loss goals and will also help you prevent the weight from coming back on.
  • Lastly, it is low on calories, so people keeping a watch on calories can just go for it.

To conclude, include sweet potatoes in your routine and not only during the fast as it is one of the best workout meals and also helps with weight loss.  If sweet potato is eaten along with its skin, which is an excellent source of insoluble fibre, it may prevent constipation and diverticulitis. It also contains soluble fibre which may help control cholesterol.

We hope this article helps you! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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All you need to know about pre-and post-workout supplements!

pre-and-post-workout-guide-main

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1)  Carbohydrates

When: – Pre and post-workout

Why?

–         Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

–         During workout sessions, stored glycogen is used up by the body to give energy.

–         If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

–         Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

–         If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

–         4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

–         It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

–         Here, when I talk about proteins, I am talking about BCAA blend.

–         BCAA stands for Branched Chain Amino Acids.

–         This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

–         There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are for growth and body building.

–         For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

–         For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

–         Milk is a very good option for post-workout foods.

–         Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

–         If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

–         Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

–         When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

–         2 g in lukewarm water is the most optimal dosage.

–         If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey Protein

When: – Post workout

Why?

–         Whey protein concentrate and isolate are best for post workout supplement because Whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

–         Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

(5) Vitamin C

When: – Pre and post workout

Why?

–         Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

–         Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

–         Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

–         Vitamin C helps in strengthening the immune system during a strenuous workout.

We hope you found these tips on pre-and post-workout nutrition helpful for your fitness journey. Let us know in the comments below and for more personalised guidance and insights, subscribe to GOQii’s Personalised Health Coaching here. Let’s achieve your fitness goals together!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Tips To Reduce Bloating And Gas In The Stomach

bloating and gas

Bloating and gas are the most common discomforts of the digestive system. There are many reasons why they can happen but it is important to understand and identify the root cause, so you can apply the required remedy. What causes bloating and gas though? What happens when one feels bloated? Bloating is a build up of gas in the stomach and the intestine. The belly swells up after eating, one can feel bloated. Bloating causes burping, abdominal discomfort, and a feeling of fullness. 

Reasons for Bloating and Gas

  • Lack of physical activity or a sedentary lifestyle
  • Less intake of fiber
  • Less intake of water
  • Food allergies 
  • Eating too much or eating too fast 
  • Lactose or gluten intolerance
  • Eating food that creates gas in the intestinal tract 

Some other reasons also include pregnancy, GERD, smoking and menstrual period as well.

Preventive and Easy Home Remedies

Now that we know some of the reasons for bloating and gas, let’s check out some preventive measures and easy home remedies.

  1. Have smaller portions of meals at a time. This will help you digest food faster and in a proper manner. More so, your stomach will have some space to breathe.
  2. Make it a habit to walk around after meals at least for 5-10 mins as it will increase the metabolic rate and aid digestion. 
  3. Have salads on your plate as these are rich in fiber, absorb water and prevent indigestion.
  4. Always have lukewarm lemon water with a pinch of rock salt (not for hypertensive’s) or with a tsp of honey (not for diabetics) after heavy and oily meals.
  5. If one is experiencing a regular episode of bloating after eating a particular food, then an allergy test needs to be done.
  6. Proper cooking of cruciferous veggies is required. Other veggies can be mixed with cruciferous veggies. Avoid eating them at night.
  7. If bloating is because of gluten, then go for gluten-free food and rice products. Don’t forget to check food labels and ingredients every time you buy something.
  8. If you are allergic to lactose, then go for soy curd, soy milk and soy cottage cheese.
  9. Include probiotics in every meal as these will improve the gut environment for bacteria and help in reducing bloating and gas. Try adding yogurt, curd, buttermilk with a pinch of rock salt & roasted cumin powder.
  10. Some yoga poses can be tried 4-5 times in a week to strengthen stomach muscles and can relieve gas as well. 
  11. Make it a habit of chewing fennel seeds after your meal as it improves digestion. you can even have fennel tea (Just add 1 tsp of crushed fennel seeds or whole fennel seeds to a cup of boiling water for 10 min & after it can be sipped).
  12. Few pieces of ginger can be taken with lemon and a pinch of rock salt to increase digestion (not for those who have GERD) & ginger tea can be taken without milk.
  13. Ripe bananas aid digestion. The potassium in bananas manage fluid levels that cause bloating and gas.
  14. Chamomile tea settles an upset stomach. It has anti-inflammatory properties. So try chamomile tea or an infusion of chamomile, peppermint, lemon balm & fennel seeds.
  15. Cucumber water is good as it acts as a natural diuretic and contains silica which helps in removing gas.
  16. Aloe Vera juice can be taken 1-2 times in a day to relieve gas.
  17. Have Cumin water. Put 1-2 tsp of cumin in a cup of boiling water and have it empty stomach after 10-15 min of straining it.
  18. Start giving priority to these natural gas releasing agents in your kitchen like asafoetida, cumin seeds and carom seeds.
  19. Baking soda can be taken with hot water and fresh lemon to ease from bloating.
  20. Half a tsp of Triphala powder with hot water can be taken before going to bed to make digestion faster and for a happy & healthy gut.

Last but not the least, manage stress well, as stress can affect the stomach right from the time you start thinking under pressure. We hope this article helps you find relief from and prevent bloating and gas in the stomach. Do leave your thoughts in the comments below! 

For more tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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