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What you need to know about Free Weights and Exercise Machines

 

Free Weights

Its finally time for you to get into shape. I am sure you are either new to strength training, or it’s been a while since you’ve been to the gym.

The one thing that we all know about going to the gym is that you have to lift weights. Most in fact go to the gym for weight training ( or what they call pumping iron).

But, in weight training too there is something called free weights and exercise machines. I would here like to clear the concept of free weights vs exercise machines. I will talk of the advantages and the disadvantages of both.

The Benefits of Using Free Weights:

When you use free weights you get more bang for your buck. There are loads of exercises that one can do with free weights. And these can be done at home or at the gym than one can do with the big expensive machines.

While doing free weights there is no range of motion inhibitors like with most exercise machines. You can adjust each exercise according to your body. Another great benefit with free weight is that you can really enhance your motor skills. When using free weights their are more action on your muscles to stabilize and balance your body and its weight thereby giving you a more complete workout.

Ideally if you are serious and you want get strong the you need to train on free weights.

But, there are Negatives of using Free Weights: let’s understand what are these negatives…

Firstly, you will need advice to help you get the right workout program design. Hiring a trainer or researching the best exercises for you must come first. It is also extremely important to use proper form. Thus, hiring a trainer will get you started right.

Secondly, the chances of getting injured is higher while using free weights. If you don’t lift it right and do the exercises in the right manner, free weights can hurt you faster than it will make you fit.

Thirdly, You will need a lifting partner if you plan on pumping heavy iron. Get a partner or a trainer to help check your form. It is very easy to get sloppy, even when you know what your doing. For example, don’t try a heavy weight in the squat or bench press without a “spotter”. Make sure that you can control the weight and do the exercise correctly and in the right position.

The Benefits of Using Exercise Machines:

If you have a time constraint, using machines can be an efficient way to do workouts. Putting a pin into the weight stack is quicker than loading up a barbell. Plus, the arrangement of machines in a gym facilitates changing exercises efficiently.

If you are new to the gym, and without a trainer, machines are a safe way to start your work out regime. Most machines have diagrams to help you lift and do the exercise correctly. If you have injuries, machines will help stabilize your body. With the extra support, you can focus on healthy muscles, and give your injuries time to heal. If you want to lift heavy weights without assistance, machines will help. The security of the machine allows you to lift more, without the fear of dropping the weights.

If you want to train one specific muscle group, machines aid in focus. It is difficult to do certain exercises (like a leg curl) with free weights, and a machine will hone right in on your desired goal.

The Negatives of Using Exercise Machines:

Machines let you cruise through an exercise without bringing in stabilizing muscles. You don’t get true strength that relates to the movement in your daily life.

Another negative with machines is that they don’t always fit your body. If you are very small or very tall, the machines may not fit your size, and the exercise won’t be mechanically efficient, leading to injury. Also most exercise machines don’t give you much flexibility or variation. Most machines create a forced or guided two-dimensional movement pattern, so you are limited in how your muscles develop.

Another problem with using machines is they get occupied quickly in a gym. Your time gets wasted or there is a huge time gap between one exercise and another only because you are awaiting your turn on a machine. In the waiting process you are likely to get irritated and frustrated and this is a big turn-off when you want to get into shape.

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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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Top 10 Foods For Diabetics: What to Eat to Manage Blood Sugar

Foods For DiabeticsYour food choices matter a lot when you are managing diabetes. While it is difficult to find single foods that completely prevent diabetes complications like heart disease, kidney issues, or sudden sugar spikes, there are powerful, nutrient-dense foods that can help you reduce your overall carbohydrate intake and keep your blood sugar in check.

Let’s take a look at the top 10 dietary additions that can make a massive difference in your daily diabetes management.

Top 10 Foods For Diabetics 

  1. Cinnamon
    This fragrant golden spice helps in controlling sugar, cholesterol, and triglyceride levels in Type 2 Diabetes. It adds a natural, warm flavour to food and can easily be sprinkled on tea, coffee, oatmeal, and smoothies. Studies have shown that just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and boost insulin sensitivity.
  2. Extra Virgin Olive OilExtra-virgin olive oil contains antioxidants called polyphenols which are extremely beneficial for heart health. Olive oil is one of the best sources of MUFA (Monounsaturated Fatty Acids) when it comes to managing diabetes. Several studies have shown that MUFAs help keep blood sugar in check by lowering insulin resistance. It also keeps you full, minimizes spikes, and aids in the absorption of vital nutrients. A healthy daily intake is about 1-2 tsp (5ml-10 ml).
  3. Nuts
    Nuts are the ultimate snacking food for managing diabetes because they are delicious, satisfying, and highly nutritious. Nuts like walnuts, almonds, cashews, and pistachios are a boon because they are low in digestible carbohydrates but high in protein and healthy fats. This unique macronutrient profile helps stabilize blood sugar and reduce LDL (bad) cholesterol. Aim for a small handful (approx. 20-30 gm) daily, but be sure to avoid heavily salted or roasted-in-oil varieties.
  4. Beans
    Beans are complex carbohydrates loaded with fiber and rich in protein, which gives you a prolonged feeling of satiety. They are inexpensive, easily available, and incredibly versatile. Having beans in your diet regularly can control blood sugar and lower blood pressure. You can add approximately one bowl (25-30 gm raw) daily to your salads, soups, or vegetable curries to help regulate your levels.
  5. Quinoa
    Quinoa is considered a complete protein because it contains all nine essential amino acids needed to build muscle, and it is rich in minerals such as iron and magnesium. This protein-rich whole grain is a fantastic substitute for white rice. Because it is rich in fiber, it digests slowly, preventing sudden blood sugar spikes. Taking 20-30 gm of quinoa daily whether in a salad or mixed with vegetables is highly effective for both sugar control and weight loss.
  6. Fenugreek Seeds
    Fenugreek seeds are widely known for their effectiveness in traditional diabetes management. They are incredibly rich in soluble fiber, which lowers blood sugar levels by slowing down the digestion and absorption of carbohydrates. Studies suggest a daily dose of about 10 gm of fenugreek seeds, soaked overnight in water, helps significantly in controlling Type 2 Diabetes.
  7. Oatmeal
    Oatmeal is one of the best breakfast foods as it easily fits into any healthy meal plan. Oats have a low glycemic index and are packed with fiber, doing a miraculous job of regulating blood sugar while providing steady energy. Steel-cut or rolled oats (approx. 20-30 gm daily) made with low-fat milk or cooked with vegetables are the best choice, as they are the least processed.
  8. Garlic
    Garlic is a potent herb that helps reduce inflammation, blood sugar, and LDL cholesterol in people living with Type 2 Diabetes. It is also known to reduce blood pressure and boost overall immunity. You can crush 1-2 cloves of raw garlic and consume them with water early in the morning, or simply use them generously in your daily cooking.
  9. Turmeric
    Turmeric is a powerful spice with numerous health benefits. It contains an active compound called curcumin, which lowers inflammation, reduces blood sugar, and specifically benefits kidney and heart health in diabetics. As a staple in Indian cuisine, it is easy to include. Adding ¼ to ½ tsp in warm water or milk can boost immunity and help regulate your levels.
  10. Chia seeds
    Chia seeds are a powerhouse of nutrients and an absolutely wonderful food for managing diabetes. They are exceptionally high in viscous fiber, which lowers blood sugar and helps maintain a healthy weight by keeping you full for hours. They also decrease blood pressure and systemic inflammation. Try adding 10 gm of soaked chia seeds daily to your smoothies, shakes, or a bowl of fresh curd.

Frequently Asked Questions (FAQs)

1. Can I eat all 10 of these foods every day?
While all these foods are excellent for managing diabetes, portion control is key. You don’t need to eat all 10 every single day. Instead, focus on incorporating a variety of them into a balanced weekly diet plan to get a wide range of nutrients without exceeding your daily caloric limits.

2. Are oats good for diabetes, and does the type of oat matter?
Yes, oats are great for diabetes, but the type matters significantly. Steel-cut oats and rolled oats are complex carbohydrates that digest slowly. Avoid highly processed, sugary instant oatmeal packets, as these will cause rapid spikes in your blood sugar.

3. Should I consult a doctor before adding supplements like fenugreek or cinnamon?
Absolutely. If you are already on diabetes medication or insulin, adding potent natural remedies like fenugreek or high doses of cinnamon can sometimes cause your blood sugar to drop too low (hypoglycemia). Always consult your doctor or health coach before making concentrated dietary changes.

We hope incorporating these 10 foods helps you make a wonderful and positive shift toward a healthier life. (Note: Always consult with your doctor, nutritionist, or dietitian before drastically altering your diet.)

For more articles on managing your health, check out our Healthy Reads on Diabetes.

Managing diabetes is easier when you don’t have to do it alone. For the right guidance and daily motivation from certified experts, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this article is for educational and general informational purposes only. It is not intended to serve as professional medical advice, diagnosis, or treatment. Always consult with your physician or a certified GOQii health professional before making any drastic changes to your diet, especially if you are on diabetes medication.

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Why Good Nutrition Before Conception Is Crucial For Your Baby’s Health

How Good Nutrition Before Conception Can Affect Up To 3 GenerationsWe usually lay a lot of emphasis on the pregnancy and postpartum diet. However, a mother’s pre-pregnancy diet is just as critical. The nutritional status of a mother before pregnancy even occurs plays a direct role in her health and the foundational development of her future baby.

If a mother is nutritionally deficient before conception, it can impact the baby’s early development and maternal health. Preparing your body with the right nutrients beforehand ensures that you have the optimal reserves needed for a safe and healthy journey.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status deeply influence the long-term health of her unborn child.

Certain nutrients are extremely essential for a healthy pregnancy and should be actively included in a woman’s diet during the pre-pregnancy planning phase. Unfortunately, some babies are born with spina bifida, brain defects, or are underweight outcomes that can often be mitigated by managing a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as an egg is fertilized, the embryo immediately starts drawing upon the mother’s existing nutrient stores to support its rapid growth. Essential nutrients like Zinc, Iron, and Folic Acid are required from day one to support the development of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the specific roles that good nutrition plays during pre-pregnancy planning:

  • Managing BMI to Prevent Complications: Women in a higher BMI range have an increased risk for pregnancy-induced diabetes or high blood pressure, which can lead to improper foetal development. It is highly recommended to monitor your weight and aim for a healthy BMI range before trying to conceive.
  • Folate (Vitamin B9) for Brain Development: Folate is a crucial vitamin for the development of the baby’s brain and spinal cord. A deficiency can cause neural tube defects like Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly. Folic acid is found abundantly in nuts, legumes, and yellow or orange fruits.
  • Calcium for Bone & Muscle Expansion: Calcium is extremely important not just for the unborn child, but for the mother’s own skeletal preservation. As the embryo grows, it pulls minerals like calcium, zinc, and magnesium directly from the mother’s body. Concurrently, the mother’s bones can severely weaken, putting her at a higher risk of osteoarthritis in the future.
  • Iron to Build Crucial Reserves: Iron is required in large amounts to prepare the maternal stores for the heavy demands of the foetus. Maternal anaemia (iron deficiency) can lead to breathlessness, fainting, intense tiredness, and sleep difficulties. Building a strong iron reserve before and during early pregnancy ensures proper blood supply to the baby and protects the mother during delivery.

In short, focusing on your diet and nutritional status before conception helps prevent adverse outcomes and lays a strong, healthy foundation for both mother and child.

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving, empowering both themselves and their future babies to live healthier, safer lives.

Frequently Asked Questions (FAQs)

  1. Why is nutrition important before getting pregnant?
    Before you even know you are pregnant, a fertilized egg relies entirely on the nutrient stores already existing in your body to begin forming vital organs, the brain, and the spinal cord. Building a strong nutritional reserve before conception ensures the embryo has exactly what it needs during those critical first few weeks.
  2. What are the most important nutrients to focus on before conception?
    Medical professionals highly recommend focusing on Folic Acid (Vitamin B9), Iron, Calcium, and Zinc. These specific nutrients are the building blocks for the baby’s neural tube, blood supply, and skeletal system.
  3. How does a mother’s pre-pregnancy weight affect the baby?
    Entering pregnancy with a healthy Body Mass Index (BMI) drastically lowers the risk of severe complications, such as pregnancy-induced hypertension (high blood pressure) and gestational diabetes, both of which can negatively impact the baby’s growth.

If this article helped you, let us know in the comments below and share it with anyone who is planning to start a family! You can find more insightful articles on women’s health here.

Preparing your body for pregnancy requires guidance, consistency, and care. You can seek advice and build a strong nutritional foundation with a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce  

Disclaimer: The information provided in this article is for educational and general informational purposes only. It is not intended to serve as professional medical advice, diagnosis, or treatment. Always consult with your gynaecologist, obstetrician, or a registered clinical dietitian regarding your specific nutritional needs and health status before and during pregnancy.

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