TOP FAT BURNING FOODS FOR WOMEN & MEN - BE TREK FIT.

 

TOP FAT BURNING FOODS FOR WOMEN & MEN - BE TREK FIT.

We are all aware that we need to exercise more to stay fit, but specially for an woman with increasingly busy lives managing home and a job , it is important to prioritise the activity that will give us the greatest health benefit. After a long day sitting at a desk inside an air-conditioned office, in addition to manage the home front, working out in a gym could not be less appealing. It is no surprise that more and more people are ditching the gym and hitting the trails to improve their health. The good news is, just 45 minutes a day of walking or hiking coupled with few very basic home exercises can make a significant impact  on your health & overall fitness to be TREK-FIT. 

Once you start daily walking, then setting your target for at least one trekking trip in a year and be on the mountains, enjoying nature and benefiting from the same is no dream for you. Need convincing to get your trekking boots and back-pack on ? Here are 10 health benefits of trekking : 

1. Live longer.

2. Boost your mood.

3. Strengthen your heart.

4. Increase your metabolism.

5. Burn calories.

6. Heal chronic back pain.

7. Strengthen your bones.

8. Improve your balance.

9. Increase focus and productivity.

10. Make new friends. 

Considering the above benefits, once you set your mind and start planning for a mountain trek, one most vital basic thing you should always keep in your mind and act in advance - that is trekking is an activity where your ankles, knees and most of your leg and core muscles bear the load of your body throughout the trek. Lighter your body is, better will be your trekking performance with minimum risk of any injury. For a light, fit, agile and flexible body you need to burnout the excess fat from your body.

The top foods that women & men should eat to lose weight fast and burn fat fast are categorised  below. It  is  not  easy  to lose  weight fast. People  always  say  that  a lifestyle  change  needs  to  be  made in order to lose the weight and keep it off. We are  also  told  that  to  lose  weight  we need to eat healthier and work out regularly. Well,  it  is  true,  and  in  this  blog, we will count down the top foods women & men should eat when they are trying to lose weight.

18. Citrus Fruits - According to a study done in 2016 by the American Chemical Society, citrus fruits can prevent obesity related  heart diseases, diabetes, and liver diseases. One way  to get more citrus in your diet is by adding them to your water.

17. Walnuts - We have known for a while that eating nuts is good for you, but now we know which ones are the best to eat. A study in the journal Diabetes, Obesity And Metabolism found that walnuts, in particular, contain an ingredient that can satisfy your appetite, making you feel fuller for longer. This will cause you to eat less. 

16. Popcorn -  The  University of Scranton  performed  a study that found that popcorn contains large amounts of polyphenols . Polyphenols are linked to many health benefits such as improved digestion and better blood circulation. If you do not add any salt, butter or oil, and if you air pop your popcorn, this can be a great healthy snack to help you lose weight.

15. Berries - Scientists at Harvard University found in 2016 that increasing the daily intake of berries, such as blue berries and strawberries, can help people lose weight for long term. It is said that the reason for this is because berries have high amounts of flavonoids which have been linked to weight loss.

14. Whole Grains - A Tufts University study proved that people who eat three or more daily servings of whole grains such as oatmeal had 10% less belly fat than people who ate the same amount of white carbs. This is said to be because whole grains are higher in fibre, which keeps you full for longer.

13. Avocados - A study published in the journal Internal Medicine Review found that avocados are rich in many nutrients that help with higher intakes of fiber, healthy fats, vitamins E & C, folate, magnesium, copper and potassium.

12. Cayenne Pepper - The American Journal of Clinical Nutrition performed a study that found that daily consumption of one of the compounds found in pepper speeds up abdominal fat loss. It does this by boosting the body's ability to convert food into energy. Next time you are cooking, add some cayenne pepper to spice up some meat or vegetarian dishes.

11. Salmon -  A  2015 study from Kyoto University found that salmon, helps your body transform fatty white fat cells into fat-burning beige cells. Salmons helps build muscle when following a steady workout routine. It also contains the right types of fats, such as Omega-3s, which helps your body burn more fat.

10. Cinnamon - Researchers at the University of Michigan have found that cinnamaldehyde, which is an essential oil in cinnamon, activates thermogenesis. Thermogenesis is a metabolic bodily process that helps burn calories and produce heat. So if you add some cinnamon to your oatmeal in the morning, you are literally going to burn fat cells.

9. Apples and Pears - Research which was posted on the US National Library of Medicine in 2003 stated the results of a study by the State University of Rio de Janeiro on a correlation between apples, pears, and weight loss. Women were instructed to eat apples, pears, or oatmeal cookies thee times a day. After 12 weeks the group that had fruit supplement lost more weight and had a greater decrease in blood glucose than the group that ate the oatmeal cookies.

8. Chicken - A  2013 study in the medical journal Obesity found that boosting dietary protein decreases total body fat and abdominal fat and helps increase lean body mass and your body's energy expenditure during periods of weight maintenance and weight loss.

                                                     

7. Spinach - A study done by Journal Hormones  has shown that , eating 3 cups of spinach a week can speed up weight loss by 10 %, spinach has a lot of Lipoic acid, which is a compound that helps block sugar from getting into blood cells. This causes the sugar to be used for energy, instead of stored as fat.

6. Whey Protein - A study posted to the US National Library of Medicine found that whey protein supplements increase fat loss and help develop lean muscles.

5. Eggs - A  2018 report from the Commonwealth Scientific & Industrial Research Organisation (CSIRO) stated that eating more protein for breakfast can help fat loss , it recommended to have 25 grams of protein in your breakfast to speed up your metabolism and stay off cravings, one way is to have eggs for breakfast.

4. Milk - A  2007 study conducted by Mcmaster University states that, if you want to burn fat, drinking milk is the way to do it. The study had 2 groups of people - one group drank regular milk , & the other group was given soyo milk to drink. The regular milk drinking group came out on top in terms of  muscle gain of about 40% than the soyo milk drinking group. It is important to gain muscle because it's our muscles that help us burn fat. 

3. Beans - A study published in the Archives Of  Inter Medicine journal, found that eating more beans improved blood sugar control and slashed heart disease risk for patients with type-2 diabetes. Beans also contain good plant based proteins that will keep you fuller for longer. 

2. Purple Sweet Potato - According to a report published in the Biomedical And Environmental Sciences in 2015, sweet potatoes are rich in resistance starch, which helps in reducing the risk of obesity.

1. Mustard - If you are someone who loves to cook or use mustard as a condiment then good news is - scientists from Oxford Brookes University claim that mustard can increase your calorie burn by 20%. Mustard also contains 0 calories , so you can eat this as much as you want without worrying about your daily count of calorie limit. 

Now that you know what types of food you should eat to help you lose weight, here are 3 foods that you should absolutely avoid if you want to shed those pounds and be TREK-FIT :  

3. Sugary Drinks - Sugary drinks like carbonated drinks & juice are absolutely no if you are trying to lose weight. These types of drinks are often laden with empty calories. Why consume your calories through drinks when you can have a meal instead ? The Boston Public Health Commission states that sugary drinks can lead to weight gains, type-2 diabetes, heart disease, Gout, and more. So, avoid these type of food if you want health and lose weight. 

2. Fast Food - These items often carry excess calories which can lead to weight gain, obesity, and eventual respiratory and heart problems. Most fast food items are also loaded with carbohydrates, sugar and trans fat. They also contain sodium which according to Healthline can elevate your blood pressure and put stress on your cardio vascular system. 

1. Alcohol - According to the Foundation For Alcohol Research And Education, not only alcohol is full of  empty calories but also stops your body from burning fat and can make you feel hungry. Alcohol lowers your inhibitions  & thus making you more prone to over eating when you are drinking. Alcohol also has many other serious health risks besides weight gain, including high blood pressure, insulin resistance, liver diseases, and more. So, it's best to avoid altogether.

Now that you know what you should and shouldn't eat when you are making an effort to burn fat and lose weight in an effort to be TREK-FIT, what are some of your favourite foods that you eat when you are dieting ? Let us know in the comments section below !

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UNDERSTANDING INTERMITTENT FASTING.

 

UNDERSTANDING INTERMITTENT FASTING.

Fasting in general is an age old practice, but it has nothing to do with your dream of achieving a beach body physique. Actually, you have been into it all your life.... you have been eating breakfast.....BREAK - FAST. 

 

Pythagoras, Socrates & Plato fasted to purify their spirit and mind. Many major religions practice fasting to strengthen their faith. Mahatma Gandhi fasted 17 times during his campaign for Indian Independence, it not only shred few pounds but also shred the  British Government. 

One important aspect is people are eating much more than what they should eat. Between one meal to the next there should be a minimum 8 hours space. Whatever health problems you have, minimum 50% of it will go away in 6 weeks time if you eat proper food with right gap between meals. 

There are examples of 100s and 1000s of people who just become healthy and well simply because they are not fuelling up all the time when the tank is spilling. At many eminent Yoga centres and Ashrams in India I have seen every body eating at 10 am and then 7 pm, each one of these people are very much physically active. Everybody there either walks or cycles covering several kilometres every day. As a result everybody there are very hungry by the time it is 3.30 or 4 o'clock in the evening. But they live with that, because hunger and empty stomach are two different things. Hunger means your energy level starts to drop, but empty stomach is a good thing in the Yogic sciences, and even in modern science which is coming in line with this. Your body and your brain works at it's best only when your stomach is empty. So, we should always make sure to eat in such a way that our stomach should be empty within two to two and a half hours time.

For any correction and purification that needs to happen in body, your stomach needs to be empty, this is very important. Otherwise the purification at the cellular level will not happen. Health is not that you can do from outside, it has to be done from within. From outside when something goes wrong you can seek some help, but all the time if something is wrong with you, means you have made yourself to a faulty machine. Our body has been designed for health, every cell in your body is being designed to create health. They are all working hard to create health, except you. So, minimum 8 hours gap between meals is what is recommended in YOGA. If you do this, you will see minimum 50% of your health problems will go away in 6 weeks, along with it if you do little Yogic practices and there is something of meditative within you, then you will find 90% of your health issues gone. The balance 10% can be treated. 

In today's world it has become like this that most of the people are eating and drinking all kinds of rubbish and then go to the doctor and say - "FIX ME". This is not how it works.

Fasting gained recognition as a way to lose weight. It was popularised by American writer Upton Sinclair in 1900s, he practiced juice cleansing and fasting at the same time. In 1912 fasting gained popularity in the health and fitness community, thanks to Dr Michael Mosley, who published a book titled "The Fast Diet".

The misconception about intermittent fasting is, it is often considered as a type of diet . With intermittent fasting you are not watching what you eat, instead you have to watch when you eat. It's not about diet plan , but it is about eating pattern. 

The second misconception is - you must starve yourself. Let us look into the definition of starving - "To suffer or die from lack of food". Where as FASTING means - "To eat no food for a period of time". With intermittent fasting you still have to eat and drink, but it should be TIME - RESTRICTED. That's why intermittent fasting is some times called "TIME - RESTRICTED EATING". 

The third and last misconception is about the safety and health conception associated with intermittent fasting. 

HOW INTERMITTENT FASTING WORKS :

As we now know it is an eating pattern, with intermittent fasting your entire day or week is divided into 2 parts - the eating period and the fasting period. During the eating period you can eat your regular meal, so you do not have to starve yourself. Whereas in the fasting period you are not allowed to consume any food, not even a single bit. But there is an exception to this rule, during fasting you can drink only water, tea or black coffee, with no sugar or cream. In some cases you can consume few 100 calories of fruit & veggie combos while in fasting mode. 

How to split your day or week into a eating and fasting period ?

Can it be 2 hrs fasting and 22 hrs eating ? Absolutely NO, it does not work that way. Let us see what options we have :

The 16:8 pattern also known as "Lean Gain", was invented by fitness expert Martin Berkhan, this is good for beginners. This involves fasting for 14-16 hours a day, the remaining 16 hrs are for the eating period. 

The 5:2 pattern also known as "The Fast Diet", was created by British doctor Michel Mosley. This is lighter than the lean gain protocol. Here you can eat 500-600 calories or calorie rich foods during the 2 days of fasting, then eat normally for 5 days. 

"Eat Stop Eat" was discovered by fitness expert Brad Pilon. In this intermittent fasting pattern you have to fast for 24 hrs once or twice a week. For example - you can start your fast on Monday 12 pm and end it on Tuesday (next day) at 12 pm. 

"Alternate Day Fasting" as the name suggests, you fast the every other day. When in fasting period, you can either eat 500-600 calories or nothing at all . 

"The Worrier Diet" was popularised by fitness expert Ori Hofmekler. This recommends fasting all day, but can still eat small portions of fruits and vegetables. The eating period is from 6 pm to 10 pm, and you can eat one huge meal. 

The primary concern about intermittent fasting is the insane amount of time required for the fasting period. Why do we  require breakfast, lunch, dinner and snacks every day ? How would your body feel if you skip breakfast or lunch ?  You might experience hunger, weakness, dizziness or vomiting , or have sudden mood swings from frustration to irritation. These are normal body reactions during first weeks or months of intermittent fasting. Because the body is still adjusting. 

But, what can you really achieve by practicing  INTERMITTENT FASTING ? 

Over a course of time your body will eventually overcome the side effects. under normal circumstances your body gets energy from the food you ate. This energy is stored in your liver and muscles. How about when you are in fasting period ? Your body gets it's energy from it's last reserve - FAT , the fat stored in your body is burnt to convert into energy. The longer your fast, the more fat is burn in the process. 

Blood samples show that people who had fasted for 12-24 hours experienced a 60% increase in energy from fat, with the biggest change occurring after 18 hours. This is the benefit to intermittent fasting because it puts you in a state called "Ketosis". This is why researchers think intermittent  fasting could be the key to a longer, healthier life.

Intermittent fasting can prevent type 2 diabetes and promote insulin resistance. 

Intermittent fasting is good for the heart.

Intermittent fasting may prevent cancer.

Intermittent fasting improves brain function. 

Intermittent fasting promotes longevity.

Intermittent fasting moreover simplifies your life style, because you don't need a plan, cook & pack 3-6 meals every day. Thus saving money and time..... fewer dishes to wash-up too. 

Although Intermittent fasting seems promising, but this program is not for everyone. If you really want to try it, it is always suggested to consult your doctor first, especially those with diabetes, low blood pressure, underweight, pregnant, breastfeeding, or trying to conceive, eating disorder history. In addition children and teens are advised not to try Intermittent fasting because at this stage of their development they need more energy than adults.

You should also remember that you can't also lose weight by Intermittent fasting alone, if you are regularly fasting your body needs proper nourishment from healthy foods, like dairy, lean proteins, nuts & seeds, veggies, whole grains, and unprocessed & whole foods. It is also safe to exercise while fasting, but it is recommended doing it after your body has adjusted and is no more experiencing side effects like hunger or weakness. It is tough to lose weight regardless of the slimming program you go with, sacrifices has to be made by saying goodbye to the variety of favourite greasy foods, or not eating from time to time. 

Keep in mind, you need to consult your doctor before starting anything. Intermittent fasting might work for others, but it might not be right for you, it is not because you can not keep away from that bag of chips or have enough self control, it might have something to do with your body's constitution. You have to go for what is good for you in the long run. 

Your valued comments, questions & suggestions about this blog, in the comment section below, will be highly appreciated.

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RUNNING AFTER 50 - TIPS FOR STRENGTH & FITNESS.

 

RUNNING AFTER 50 - TIPS FOR STRENGTH & FITNESS.

As we get older..... beyond 40's & 50's, we naturally tend to lose strength, range of motion, and bone density. Actually after the age of 30's these all tend to slide down gradually. Running is a great way to get some of those things back, in addition to it being a such a fantastic cardiovascular activity. 

Running has it's own high standards that you have to hit and not being crushed by it. That means you need to be strong enough, mobile enough, and intelligent in your recovery so that we can get the advantage of running.

TIP NO. 1 : Intensity- intensity needs to be added into your weekly schedule to increase or maintain speed, as we tend to lose  speed and VO2 MAX as we get older. For this you need to some "Fartlek" style intervals where you need to alternate faster speeds with slower speeds, this is up to you to determine what's the best specific path for you.

You can start with 10 x 1 minute fast running followed by 1 minute of easier running. If you are ready for it, then could be 1 minute with higher perceived exertion or effort of fast running  at  8-9 out of 10 scale effort. If you are new to this, then go for a 6-7 or 6-8 out of 10 scale effort . During the easier minute, go a little slower than you are used to going. Basically it is the change of speed which is really going to be good for you. The best way to keep things healthy is to do this intervals on an uphill grade. In uphill grade the ground meets your feet resulting in lower impact, because you are going uphill your stride lengths is a little shorter. So, the key is as you age, especially over 50, is to keep little bit of intensity to keep our strength and speed up.

TIP NO. 2 : Strength training - specifically you should be strength training at least 3 times per week. It may seem a lot, but this balance of strength training is so important to support your running. As we age, we are better off doing a little less run mileage and doing more things that keep our bodies strong and healthy.

There are lot of exercises that you can do, but I have mentioned below 4  of my favourite body weight exercises for which you need not go to a gym or use any equipment, these exercises you should do at least 3 times a week. 

1. SQUAT : place your feet about shoulder width apart and toes slightly turned out, squeeze your glutes and tighten your abs, initiate the movement by pushing your hips back, let your knees push out a little bit. Squat down just as deep as you can. If you are a new squater, then may go halfway also. Keep your back as straight as possible. During going up and coming downs pressure to be on your heels. 

                 

            

2. PUSH-UPS : get into push-up position , squeeze your glutes and abs tight, fingers wide, hands screwed into the ground, lower yourself all the way to the ground, if doing for the first time then drop your knees and press up, otherwise simply the movement by not dropping your knees to the ground. 

                              

3. LUNGES : feet in a wider stance , step out and drop back knee to the ground. These are great to strengthen your hips, glutes, hamstrings & quads. Do not allow the knee to shift or collapse in any way. The extension of the back leg is super important.

4. BURPEES : this is great for moving faster, adding coordination and elevating your heart rate, also a great way for intensity without running. Put your hands on the ground , jump your feet back, hips to the ground, bring your chest up first, snap your hips and stand . You can slow it down by stepping back , do a controlled push-up and step back in. 

Each of these 4 exercises you can go for 20-30 reps range in total, which is good for you. You can distribute this into 2 sets of 10 reps per set , or 3 sets of 8 reps per set, or 3 sets of 10 reps per set.

Do these routine 3 days in a week to build your strength and improve your fitness level. This will keep you in running as you want .

TIP NO. 3 : Recovery - this is something that really makes the magic happen. If you do not allow your body to repair and recharge, you wont benefit from the work that you have done. You will get injured, burnout and will not be runners for very long. Take one full day every week and dedicate it to mobility work, rest, and hydration.  

As your workouts increase, rest and hydration become more important. During workout carry your water bottle with you, pinch a little bit of salt in there, or maple syrup, into your water helps with absorption the fluid in your body little bit faster. 

Two of my favourite things for the mobility prospective -  as a general rule, it is good to tackle 2 body parts per day to stay fit and healthy - the hips and thoracic spine / upper back are the 2 areas that stiffen up the most once you are above 50. 

1. COUCH STRETCH - you can put your foot on a couch or against a wall , start on all fours (hands & knees) , drop your right knee to the ground and place your foot on the couch , if you are against a wall, place your shin all the way to the wall. Drive your hip forward keeping your abs tight, then in level 1 pull your left foot up into a long lunge, be patient with this, do not hurry, then take a few breaths and about 20 seconds before level 2, where you slowly rise to a more upright position and open up the whole system. Make sure that you are hinging at the hips, spend 2-3 minutes in upright position. Then work on the other leg. 

2. UPPER BACK ROLL - when your thoracic spine is stiff you lose extension and rotation , this effects your run with smooth arm swing. So you should do upper back/ thoracic spine mobility with a foam roller or 2 lacrosse balls together. Start by laying on the ground and place the roller between the shoulder blades, start by laying back on the roller starting at the bottom, roll and work your way up kink by kink. Be sure that you keep your abs tight , also be sure that you breath normal, lift your hips to work a different area , hug yourself to open your shoulder blades , rock back and forth lift your hips to add load, do normal breathing.

Spend a couple of minutes on each movement and stay focused on your breathing and find the difference in your body. 

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

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                                                         Get Set Go..................

HOW TO START RUNNING AFTER 50 - BE TREK FIT.

 

HOW TO START RUNNING AFTER 50 - BE TREK-FIT.

Are you a middle-aged person looking for ways to stay fit and /or preparing yourself for a trek ? Try running, it is one of the best cardio exercises available. In this blog myself will guide you how to start running after you turn 50. 

Running is the best cardiovascular exercise, as it is very much closely related to trekking, where your knees and ankle movement increases, and their surrounding muscles get strengthened, this same movements get repeated during trekking. You should start your jogging at least 3-4 months before your trek starts, as a preparation. 

Your benchmark for running / jogging should be to cover 5 kilometres in 35-40 minutes.  Initially this number may look impossible for you, for your benefit let me break down the schedule - the day you start your preparation, start jogging just as per your capacity, may it be even 100-200 metres, but daily after the run note down the distance covered and time taken on that day. Now, daily try to increase the challenge gradually and you will see that within next 35-40 days you will be able to achieve your target of 5 km in 35-40 minutes. 

Running / jogging is one of the easier physical activities to get into, whatever your age. Nevertheless, people in their fifties may be hesitant to start due to the strain it may place on the joints and body in general. If this is you, follow this guide on how to start running / jogging after 50 and reap it's health benefits &/or get yourself ready for your dream trek.

1. Talk to your doctor first - anyone over the age of 50 should first see their physician before starting any strenuous physical activity or exercise regime. Your doctor knows your medical history and current conditions as well as any medications you are taking. 

If you have issues like  high blood pressure or diabetes, your doctor may suggest a modified running/jogging regime. Additionally, you may also have to be gentler on your body or even wear special gear, such as knee supports, if you have conditions like oesteoporosis, rheumatism, or joint injuries. In any case, it is best to let your doctor know that you plan to start running and listen to any concerns they might have.

2. Choose good running shoes - wearing the right footwear is the key. The right pair can help you make the most of your run while lowering the risk of injuries. Proper fitting shoes also correct your foot placement on the ground and decrease the impact on knee joints. Take the time to research, and invest in a quality pair.

3. Make a game plan - before getting started, it is a good idea to decide on some important details. Figure out various routs you can take at a local park or around the neighbourhood. Make sure it is a safe and easy path. In addition, plan your time so you can run 3 to 4 times per week for optimal results.

4. Choose and execute a specific strategy - a great strategy for runners over 50 is a walk-jog/run program. This simply involves intermittent walking and jogging to help build your endurance and pace without straining your body too much. 

Start with a fast-paced walk for about 5 minutes, run/jog for 2 to 4 minutes, then slow down to a brisk walk for 3 minutes. Repeat this 3 to 4 times. Finally, you can cool down by leisurely walking for about 5 minutes. 

5. Eventually increase your running time - as you run more and more, you can try to increase your running time and reduce your walking time. An additional 10 to 20 seconds is fine as is 2 minutes, depending on your endurance and how your body responds to the increase in run time.

Remember that the decision is up to you, and you will know if your body is comfortable with the changes. If not, it is perfectly okay to stay with the same walk-jog/run time until you feel ready to increase the intensity.

It may take as long as three weeks to achieve longer running times without having to slow down to a walk, but this is totally fine. Be patient and do not push yourself too hard. It is better to continually exercise than risk injuries due to a premature increase in intensity. 

6. Know your limits - If you want to increase your mileage, do so within the limits of 10 % a week. Running more than this additional amount can bring about injuries or burnout, which are not good scenarios for anyone, much less people over 50. Furthermore, if you have high blood pressure, diabetes, or other conditions, your doctor may have cautioned you about over exerting yourself.

These steps on how to start running after 50 can serve as your guide to getting your physical activity on track. Though you may have qualms about starting, think of the positive effects running can have on your weight, fitness and energy levels.

Keep in mind that it's never too late to start. So, what are you waiting for ? 

Try out those running shoes NOW.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

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