Fitnesolution

 
kiran.sawhney@gmail.com                                                                   

fitness expert Delhi

Tips from Peronal fitness trainer Delhi 

view:  full / summary

4 excellent stretches for spine.

Posted by kiran.sawhney@gmail.com on July 2, 2014 at 4:05 AM






Plank to give better results

Posted by kiran.sawhney@gmail.com on July 2, 2014 at 1:20 AM

 

We all want sculpted abs and we want to look lean and tall. For this, you have done forearm planks many a times. Maybe you have also participated in plank challenges. Maybe by now, you really know it all- stomach pulled in, neck in line, back straight, neither hunching in nor upward, keep the palms down and do not hold or clasp your hands. But when you do it, you feel most in your arms and shoulders and not your abs. Yes, your form is off. So, today I am suggesting a slight modification that will make your plank more effective.

The modification is to turn the palms upwards. What is the reason behind this? Let me explain.

If you press the palms down, you do engange the arm and shoulder muscles. If you press the palms together, like a fist, your arm muscles are engaged and they help to stabilize you. But if you turn the palms upwards, it is all about the core. The arms and forearms will not support this plank at all. Also you will not hunch your shoulders in this position. The pronator teres here is positioned in. It is like standing with palms facing forward. Most of our jobs, like cooking, rolling a bread, writing, typing on computer, etc brings are forearm to face downward. By turning the palms up in your planks, you create a balance.

Perform your plank to help you give flat washboard abs that you want.


4 Mistakes can ruin your Fitness Effort.

Posted by kiran.sawhney@gmail.com on July 1, 2014 at 10:10 AM

 

1. No Cross training

 

We all know people who say that for years they have been walking regularly without fail. They do this everyday. Yet, they do not get their desired result. There are others, who go and do gym regularly. Everyday they run on treadmill, do cross trainer or stationary bike. Yet, they have been able not shed any weight. You also know your own trainer, who trains you everyday for aerobics and yet is fat herself. What are these people doing wrong? They are not cross training. Just as we do not eat exactly the same food everyday, just as we know that balanced diet comprises of variety of things. Each one has its own importance. Similarly, you are not supposed to do the same workout everyday. In this scenario, the body gets accustomed to a workout. When the mind is bored, the body has already been bored. It has stopped benefiting from a particular regime. So change. Cross train. Do different things on different days. There is so much you can do. Play your favorite sport. Join aerobics, or a Bollywood based workout like Doonya, do bootcamp, aqua aerobics, go for swim or biking, do yoga or pilates. Nowadays, innovative trainers even combine two or three forms of workouts and come up with interesting and effective workout plans. Look for a trainer who can offer you a variety and keeps you motivated.

 

 

2. Input is more than output

 

Getting fit, shedding weight is no rocket science. We all know that to shed weight the output should be more than the input. If you consume the same or rather more calories what you have burnt, how can you ever loose even a kilo. Maybe you end up gaining weight. Walking for an hour does not entitle you to a cup of ice cream or a burger or a pizza. I never tell my clients to crash diet. What I say, is eat sensibly. Eat balanced, wholesome and nutritious meals instead of junk and dense in calories food.

 

3. Wrong technique, wrong posture, copying from videos and self - help.

 

Every field has and expert and we take their help to do a specific job. Then when it comes to your own body and health, why not rely on experts and qualified fitness professionals, who can customize and design your workout plans to suit your individual needs based on your fitness goals, medical history, your interests, body type etc. Do exercises under careful supervision and guidance. The trainer not only motivates you but also corrects your form and posture. Slight modification in the technique can make a world of a difference. Same exercise that can benefit you, can also injure you if it is done incorrectly. You may just copy a move from a video or seeing someone else do it but if you breathe wrong, do not keep spine aligned or check how you are shifting your weight, etc. you may end up harming yourself. What may be right for your friend or partner may not be suit you. A trainer will change and modify according to your needs.

 

 

4. Overdoing

 

In your enthusiasm to get quick fixes and fast result, you should not overdo anything. Straining, overdoing, not getting enough rest is not good for your body. Balance is important. Too much, too fast, too soon is the surest path that leads to injury. You have to get adequate rest, eat correct, exercise correct to get your desired results.

 


Fitness for women

Posted by kiran.sawhney@gmail.com on July 1, 2014 at 9:55 AM

 

1. What basic fitness regime would you suggest for working women (sedentary lifestyle and hectic lifestyle) ?

For women with different lifestyles, I would say, choose a regimen, that you find interesting and should look forward to it on everyday basis. It should be enjoyable not just for mind but also body. You could opt for a yoga class, go for a walk or swim or aqua aerobics, join pilates class, tai chi, zumba, the latest craze these days is Doonya workout- based on Bollywood fitness and Tangolates- a fabulous mix of Tango and pilates. If your trainer can provide you a mixed workout, it is the best. Very few trainers, though, are qualified for so many different fitness activities. Join with a trainer who can customize your workout plan according to your own needs. He/she should take into account your lifestyle, your body type, your fitness goals and interests and of course, your fitness levels.

If you have a very hectic lifestyle, your fitness sessions will be at different hours. Maybe early in the morning to adjust to your busy day ahead.

Also the intensity of your workout would vary according to your lifestyle- hectic or sedentary. Do you want some soothing, relaxing, rejuvenating exercises like yoga, pilates, tai chi and aqua because of your stressful routine or do you want peppy, robust and energetic workout like aerobics, kickboxing, boot camp because the rest your day is sedentary ad easy. Many factors have to be kept in mind while designing a workout plan for a woman- her age, he lifestyle and choices, whether she is nearing menopause or has just delivered a baby or is planning to conceive or maybe get married.

 

2. What are the basic food elements that every woman should incorporate in their daily diet?

A healthy, well balanced and nutritious diet is a must. It must have the right amount of protein, calcium, Multi vitamins, minerals, water and carbohydrates. Again it depends on fitness goals, age and lifestyle. Does she have time to sit in the sun and get her vitamin D or will she need to take it through a supplement? Is she dieting and working out too hard and hence needs extra supplements or is she making the right food choices? Is she having good amount of fruits and vegetables? Is she vegetarian or non vegetarian? How many times a week does she go out and binge? Are the basic requirements being met? If she is nearing menopause, she has added risk of arthritis. Is she taking milk and milk products? Or supplements of Calcium with magnesium for its absorption. Does she do weight training also? Food and workout go hand in hand and have to be carefully selected and designed as per an individual's needs.

3. What kind of fitness activities can help women to cope up with stress?

Meditation, yoga, pilates, tai chi. Sometimes when a woman loves dancing, activities like zumba, aerobics, etc, release happy hormones called endorphins. These also keep the stress at bay. An hour is spent with a trainer. This trainer has to make sure to fill her with positivity and vibrance. The workout should not be a task or a chore that she detests doing. It should be something that she enjoys and looks forward to. She should feel relaxed and rejuvenated at the end of her session. It should feel like a party time. It does not mean that it should be very easy and ineffective. It should be carefully planned, designed and customized.

4. What lifestyle changes every woman should make?

Try to get sufficient sleep, eat meals regularly, have supplements if needed. Take time out for your workout. Spend on a trainer. It is a good investment on yourself. Treat yourself special. Stop sacrificing forever. Give yourself and your health some priority. If you are healthy and fit, you will be able to look after your family better. Learn to relax. Destress. Detoxify. Breathe and live.

5. Tell us three dos and don'ts for a healthy body and mind

1. Do an activity you really enjoy the most. Do not be shy of taking up a new activity, learning a new dance form, joining a studio or a personal fitness trainer.

2. Eat right. Sleep right. Exercise and meditate. Take time for yourself.

3. Live in present.

 

Don't

 

Neglect yourself. Or out yourself at the end of the priority list.

Don't be a football of other people's opinions. Do what is right and what you want to do.

Don't live in guilt. Don't live in past or future. live in Present and you will be forever happy.

 

There are 3 things associated with past- anger, guilt and sadness. There are 3 things associated with future- anxiety, fear and expectation. If you live in present- Now- in the moment, you will only be happy. Nothing else.


How to burn fat faster without spending longer in the gym...

Posted by kiran.sawhney@gmail.com on June 30, 2014 at 1:20 PM

 

How to burn fat faster without spending longer in the gym...

Many people point to a lack of time as the reason why they can't stick to a regular exercise routine. That's why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.

One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don't worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.

Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it's this rest period between sets that takes up a lot of time.

With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.

Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They're all variations on the same theme.

Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).

With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.

One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you're also burning more fat.

So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.

If you find it hard to fit weight training into your day, try increasing the density of your workout by using supersets or staggered sets. It's a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

 

Belly fat and how to beat it...

Of all the e-mails I get sent every day, by far the most common - from men and women alike - are questions about how to lose stubborn belly fat.

A pot belly... love handles... the spare tire... call it what you will. It seems to be the area of your body that you'd really like to do something about.

Belly fat

Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.

Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).

What is inflammation and why should you care?

Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won't tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease.

In other words, a patient can receive a "normal" cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.

As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation - the same biological process that causes the redness, swelling and pain if you cut a finger

One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.

What's interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It's called visceral fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous fat.

It won't surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.

Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat on a regular basis. Abdominal exercises like crunches and sit-ups won't burn as many calories as a properly designed fat-burning exercise program In other words, hundreds of sit-ups won't make much difference to the appearance of your waist and stomach if your abdominal muscles are hidden under a layer of fat.

The truth is, getting six-pack 'killer' abs has almost nothing to do with training. It has everything to do with low body fat. I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show.


Right shoe for workout

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 11:35 PM

 

When we talk about injuries, shoes have considerable importance. Why otherwise, would we wear different shoes for different activities. Tennis shoes, Cricket shoes, dance shoes, jazz shoes, running shoes, aerobic shoes, cross training shoes, we have so many different shoes. What is the difference and why do we need so many shoes? How does right workout shoe help in preventing injury?

During a good workout, we have impact on our joints- ankles, knees, spine etc. Hence, besides working out on the right surface, we must wear shoes which provide us ample cushioning. These shoes should be light weight and breathable. They should also provide good arch support. In aerobics or studio workout, unlike running, we have lateral movement. Here chances of twisting the ankle are high. Hence, these shoes should also have ankle support. Achilles tendon is the thickest tendon of the human body. It is in ankle and is very prone to injury. To avoid that, choose shoes with good ankle support. When we talk about cushioning, choose shoe with good fore foot cushioning as well as the heel. Yet the shoe should be flexible. Sometimes, it is a good idea to consult a podiatrist (foot doctor), who can asses your posture and alignment. We all have some kind of imbalance. Our feet might be over pronated or over supinated. To fix these, they recommend, special customized shoes. Big companies these days do offer to customize your shoes as per your needs.

Good studios have special spring wooden sports flooring. These are expensive. The studio owners expect that you bring your clean studio shoes inside, which carry no dust particles that can scratch their wooden floors. Good sports brands also have scratch proof soles with good grip that prevents skidding. Also these soles have special features that specially help you to pivot on forefoot.

These days we also have smart running shoes. We have shoes that come inbuilt with ipods and heart rate monitors. These record your calories burnt, etc.

Having said all the above, there is another completely contrasting study and observation. The marathon runners from Kenya are known to run bare foot. They have no injury and their joints are pretty strong. Another study revealed that body does get adjusted to the impact. We have a normal mechanism that protects the feet and legs by distributing the forces exerted by impact with the ground. Flatter feet with low arches tend to roll more. Over the last four decades manufacturers have been designing ever-more sophisticated shoes, which they claim can help those with less-effective natural shock absorption. Is it a marketing gimmick or does it actually have any significance? When it comes to the question of whether customized footwear prevents injuries, the evidence is so sparse that some consider it to be a myth. Surprisingly, there is no evidence for the theory that running on hard surface is bad for joints.

I would only say that each human body type is unique. What may be good for me may not work for you and vice a versa. We need to be cautious of injury and think about out body type instead of either aping a strong and conditioned marathon runner or getting swayed by the marketing gimmicks of a good brand. See what works best for you and choose judiciously. Do not choose a shoe because this article tells you to or you read some marketing advertisement or even because your friend wears it and praises it. Try on own. Your body talks to you the best. Listen to your own body.

The ideal type of running shoe is unknown, but those who are not getting injured should stick with the type they already have, and only try different models if they are getting hurt. In the meantime the best advice for anyone starting out seems to be to try on lots of shoes and to choose the ones that are most comfortable. Don’t blame physiotherapists, coaches and specialist shoe-shop assistants who give advice. Turn on your sensors and listen to your body.


Summer workout

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 11:30 PM

 

Contrary to popular belief, summers are an ideal time to workout and lose weight, if need be. One can deal with the heat by making educated adjustments and with the proper precautions, one can manage to stay cool and energetic while avoiding heat-related problems.

 

You sweat more in summers as sweat is the natural cooling system of the body. It needs to be understood that when you sweat, the fluid evaporates from the skin’s surface, carrying away excess body heat. In an indirect way, sweating from hard exercise helps you lose weight and by increasing your BMR (Basal metabolic rate). Its major role is to assist in thermoregulation – to prevent the body from overheating. When you sweat, you lose water weight, and in summers one has to be wary of dehydration especially while excercising. While you may lose as much as 2 kilos during a workout, you will gain it all back as soon as you drink water after the session. Weighing yourself before and after exercising will tell you how much fluid your body requires.

 

Workout should be done in a moderate to low intensity levels. Some suggestions are:

Running

Swimming

Light weight training

Yoga stretching

Pilates

Beat the heat:

Heat-related illnesses like exhaustion in heat cramps and stroke can be easily handled, by adjusting the time of exercise – earlier in the morning or late evening if exercising outdoor. If working out in the gym or indoors one can do it any time.

 

Listen to your body while working out. If feeling heated, dry or very tired, stop and rest. It’s never a good idea to push yourself in extreme heat situations.

Always hydrate yourself before, during and after the session of exercise. While exercising for longer periods the body requires more water to remain hydrated – water can be replaced by sugar drinks as well for more energy.


Power workout- What is it?

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 4:10 PM

 

Power Yoga- it is dynamic. It has more flow. It holds the asana for less time. Hence it is not static and flows into other with speed. It is more repetitive. Hence, builds the heart rate and burns more calories. It is like cardio workout.

Power pilates- again flows. More strength required for the core abdominal muscles to do more advanced pilates excercise like V hold, swan dives etc.

Power kickboxing- sometime anaerobics- using powerful leap, hop, jump, skips, along with jab and kicks. It using the larger upper body and lower body muscles very efficiently.

Power bosu- totally utilizes to propulsion moves. rebounding on bosu. it also uses the core. It is specially targeted at proprioceptive neuro muscular fascilitation. The balance and coordination is improved considerable.

Power tabata workout- it is explosive workout and uses the outbursts of energy. it is super challenging, super high intensity workout with limited rest intervals.

Power aqua- instead of gentle aqua aerobics, this requires powerful strokes inside the water. You work against the resistance and bouyancy of water, which helps you to loose weight faster in safe and effective way.

Foods to beat summer heat

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 12:50 AM

 

Summers are here. Today I want to share a simple, basic, unheard of, unique food that helps to beat the heat in the body. It keeps you cool, helps to get rid of acidity, excessive heat, prickly heat, bleeding nose etc in the summer time. This age old wonder has been told to me by my mom. It is called Gond Katira/Gum Katira Sap. It has high protein, thiamine, folic acid, riboflavin and niacin.

 

Sattu

 

Sattu is a mix of powdered gram and barley mixed with ice cold water and jaggery. Old timers point out that sattu has been regarded as an energy drink and antidote for heat stroke since long.

 

Tukham malanga seeds are soaked in water overnight and consumed the next morning mixed with lassi or milk.

 

Squash made from the bael fruit also helps. The pulp is extracted and soaked in water overnight. It is ready to strain and serve the next morning. Bael is reputed to cool the system, stimulate appetite and prevent or counter stomach upsets due to heat exhaustion. Lime is another essential refresher in summers.

 

Kacchi lassi is both refreshing and cooling. I remember as kids, dad used to bring home mangoes for us and always ask us to have kacchi lassi (milk and ice) later. He used to say it makes blood purer.

 

Among foods, onion and mint remain popular for their anti-heat qualities. Consuming onions takes away a lot of heat from the body. Chutney made from mint leaves prevents dehydration. I ask my clients to make a drink of mint, coriander, black salt, black pepper and lime juice. Add chilled water to it and store it in bottle. Keep sipping on it the whole day.

 

Chutney made from the petals of the rhododendron flower is supposed to have a cooling effect. Rhododendron syrup is also very popular for its cooling effect.

 

Children are particularly prone to heat stroke and excessive exposure to heat can cause serious disorders. So during summers, they should definitely be given these things. Aam panna (Drink made from mangoes) also helps.

 


5 way to boost your metabolism

Posted by kiran.sawhney@gmail.com on June 26, 2014 at 1:55 AM

1. Drink lots of water- At least 4 litres a day

2. Get adequate sleep- Sleeping less and not getting sufficient rest, slows down your metabolism

3. Eat often at less intervals- Eat small at less intervals. Do not eat big meals with more gap.

4. Lift weights and do cardio- This is good for muscles and heart.

5. Be a morning person- Get up early, do your workout and eat breakfast. It will keep the metabolism escalated throughout the day.

- inputs from personal fitness trainer, Delhi.


Rss_feed