Friday, 22 June 2018

The best workout routine to reduce stomach bloating

Workout routine to reduce bloating

“The easiest way to prevent bloating is to ensure that you eat food slowly, and in small portions. If you’re still battling the belly bloat, these exercises can be of help,” advises the Mumbai-based celebrity fitness trainer.

Cardio workout routine to beat bloating

Whether you’re at the gym or you’re outdoors for a workout, some quick cardio can help your body feel toned again after a heavy meal. If you’re not near any fitness equipment, go back to the basics and follow some easy aerobic exercises, or opt for a quick run outside and take the stairs on your way back. If you have a gym in your proximity, opt for the following workout:
  1. 10 minutes on the treadmill
  2. 10 minutes on the elliptical
  3. 10 minutes on the cycle

Functional training

Try any combination of the following workouts for 30 seconds with a rest of 10 seconds in between, eventually repeating the entire cycle five to six times.

Jumping jacks

Begin with your feet together and your hands resting by your sides. Raise your hands towards your head while simultaneously jumping with your feet apart, and repeat the movement in quick succession.

Mountain climbers

Start out with your body in a full plank position and do the motions of a traditional mountain climber by bringing your knees to your chest. Repeat as quickly as possible for 30 seconds.

Exercises You Can Do Now to Save Your Knees Later

Don’t wait until you’re hobbled to actively protect your knees
Pop a squat – or 10
Indelicate squat discussion first. “You’re going to be doing that kind of loading on the knee joint just to get on and off the toilet,” says Neal Pire, a certified health coach and exercise physiologist in the New York City metro area. He emphasizes it’s important to do exercises that prepare the knee for regular day-to-day activities. 
Lunge for long-term knee health
Like squats, lunges can also be an excellent exercise to improve strength in your quads and butt to help support your knees, says Dr. Jeremy Close, a sports medicine physician with Rothman Institute at Thomas Jefferson University Hospital and director of the sports medicine fellowship at the Philadelphia-based university
Step-up your game
Whether you’re familiar with step-ups or not, you get the general idea. “You’re lifting your body weight using one hip, one leg to get that weight up – like you would going up the stairs,” says Pire, who is a fellow of the American College of Sports Medicine. "Keeping the hip joint muscles strong and well-conditioned along with muscles around the ankle strong and well-conditioned will help minimize the risk of injury at the knee joint," he says
Strengthen your core
A weak back and stomach can put extra stress on the joints that support your body. "A good core strengthening program is important and paramount to the health of your knees, hips and lower extremities – so [do] a lot of abdominal exercises and lower back exercises,” says Siffri, who is chief of sports medicine at Greenville Health System in Greenville, South Carolina.
Go bipedal.
Running has taken a pounding for the pounding it can take on the knees. But for most, Close says, it’s a safe activity. “I think running is a great activity. It’s easy to do. It’s low cost. We’re all designed to run for the most part,“ he says. “It’s just being smart about what you can tolerate.” 
Take a joint ride.
Whether you're biking with friends or riding alone, racing the clock or just catching a cool breeze, taking to two wheels can strengthen your squads and calves and improve overall leg strength to bolster knee health. Cycling is also a low-impact activity, Close says.
Get elliptical, elliptical.
Though many do just fine running on a treadmill, Siffri recommends alternatively trying an elliptical machine for an aerobic workout that works the legs while being easy on the knees. "Your foot is planted against a platform – so there’s not that repetitive impact that can also lead to degradation of cartilage over time," he says.

Tuesday, 19 June 2018

5 Summer Workout Tips

1. Drink More "Fun" Water

It's important to drink plenty of water, especially in the summer when you're more prone to dehydration and you're sweating more during your workouts. I like to make infused-water "mocktails" to make plain water more delicious without the added calories of other drinks

2. Find a Workout Buddy

Some of my favorite buddy workouts during the summer include biking, outdoor dance classes, canoeing/kayaking and, of course, hiking — even better with a healthy picnic at the end! You get to spend a beautiful day outdoors with a friend, and you won't even notice the amazing workout you're getting.

3. Work Out in the Morning

Getting up first think in the morning to fit in a sweat session is a great way to jump-start your day, plus you'll avoid the peak summer sun. If you have trouble waking up and getting to the gym, try leaving yourself a motivational sticky note on your sneakers and putting them by your bed. Once you get into the routine, you'll be able to stick with it into fall and winter.

4. Try Online Training

Online training is one of the most convenient ways to work out — without any excuses. All you need is a laptop and an Internet connection (maybe not even that if you download the workouts beforehand). 

5. Fuel Up Beforehand

5. Fuel Up Beforehand

I always tell my clients to eat a small meal or snack at least 90 minutes before any workout to ensure they have the best levels of energy.


Monday, 18 June 2018

6 Easy Ways To Build a Better Body at Home in One Month

1. Eat the right amount of food at the right time

Healthy food is the precursor to healthy body. Choose the right kind of food to eat at the right time in order to replenish lost nutrients immediately while keeping body fat to the correct required amount

2. Have a balanced diet

While protein is important, you must also get required amount of carbohydrate, vitamins and minerals. Eat three square meals a day. Eat one-fourth amount of protein, one-fourth amount of carbohydrates in the form of whole grain bread, one-eighth amount of fruits and the rest vegetables for vitamins and fiber. Snack on protein rich food like a glass of milk, a piece of cheese, or oats bars and fruits instead of chips, fries and other processed sugary foods. Good food combined with one hour of intense physical activity like running, swimming, walking and other complete body workout will help you with how to develop muscles without gym.

3. Formulate a complete body workout without going to the Gym

  • Run for fifteen minutes; Increase the time in increments of five minutes as you build stamina. By the end of the month, you should be able to run for thirty minutes without getting drained. Running is how to develop muscles without gym. Start with a slow jog and gain speed. Pace your run with uniform strides to prevent early exhaustion and increased stamina.
  • Do five squats at the beginning and increase the number to fifteen slowly as you build stamina. Stand with your feet parallel to each other and shoulder width apart. Raise your arms till they are parallel to the floor and parallel to each other. Keep your neck straight and look ahead. Pull your tailbone down and pull your abdominal muscles inside. This will ensure your back is straight. Bend your knees pushing your hip and buttocks back. Once your thighs are parallel to the floor, slowly straighten your knees and return to starting position. As you build more stamina over time, try to hold the squat for a few seconds up to half a minute.
  • Do pushups, crunches, lunges, and triceps dips.

4. Walking is a great workout for muscles

If you have never exercised before and are looking for how to make body at home without gym, you can start with brisk walking. Walk for fifteen minutes on the first day. On the third day walk for twenty minutes. Walk briskly and mindfully. Take uniform strides and inhale and exhale completely. Count to four while your inhale and count back to one from six while your exhale. As your exhalation gets slower-you are more relaxed and you will burn more calories in a given amount of time. Pay attention to your breath while you brisk walk to maximize the benefit or the cardio vascular routine. By the end of the month, you would have developed a lean muscle mass; you would also have upped your walking time to one hour. Your stamina will be improved and you will be able to run easily.

Tuesday, 12 June 2018

10 Easy Ways To Get Rid of Knee Pain Fast At Home

Knee pain affects millions of Americans, a majority of them women. It is estimated that annually, over 2 million people undergo knee replacement surgery in the United States alone. However, surgery is not the only treatment for getting rid of knee pain forever. Let us take a look at some easy ways to eliminate knee pain and swelling with exercise, diet, supplements and other options..
ways to get rid of knee pain permanently

1. Cold and hot compresses

Cold compress made using ice packs is a good remedy to give you temporary relief. You can also soak painful knees in hot water mixed with Epsom salts for alleviating knee pain caused by injury or exercises like squats.

2. Oil massages

Olive oil and mustard oil massages can give temporary relief from most cases of knee pain. However, arthritis patients might not always benefit from this remedy.

3. Dietary changes

It is now established that arthritis and joint pain is caused by inflammation which, in turn, comes from acidic diets. So avoid what and wheat products, tomatoes, eggplant and other nightshade vegetables, red meat, fermented foods, aerated drinks, dairy, caffeine and beans and lentils. Instead eat rice, millet, pumpkins, carrots, squashes, zucchini, avocado, bananas, coconuts and coconut oil, cooked veggies like cabbage, cauliflower, broccoli and sprouts and nuts and nut butters. 

4. Castor oil and ginger remedy

In Ayurveda, which is the traditional and holistic Indian medicine science, there are many effective remedies and knee pain solution. One such remedy to get rid of knee pain and swelling at night is ginger juice and castor oil remedy. 

5. Exercise

Daily exercise is very important to strengthen the knees and prevent further degradation. You can opt for cycling and swimming. Walking briskly for 30-40 minutes is also beneficial. Avoid jogging on tar roads as it harms the knees further.

6. Turmeric

Turmeric is an anti-inflammatory herb which is especially beneficial for knee and joint pain. Take a couple of pills daily

7. Supplements

Certain supplements are especially beneficial for reducing pain and preventing further degeneration of the knee cartilage and bones. 

8. Warm vinegar massage

Rub the aching knees with hot water mixed with vinegar. Massage the knees well for 10 to 15 minutes. This remedy will relieve pain and swelling and give you a good night’s rest.

9. Detox

Weekly, monthly or bi-monthly detoxification is necessary to remove toxins and keep your body healthy and alkaline. 

10. Sun bathe daily

Soaking in the early morning sunshine will replenish your vitamin D levels to alleviate pain and inflammation.

Monday, 11 June 2018

The 15-Minute Fat Burning Workout for Busy Guys

1. Cat/Cow

How to Do It: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.

2. Squat Jumps

How to Do It: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes. After holding this position for two seconds, jump vertically. Pull your toes to your shins in midair to prepare for landing. Be sure to land softly, with the hips back and down.

3. Lateral Bound

How to Do It: Stand on your right leg, with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for three seconds. Repeat to the other side.

4. Burpee

Why It Works: This total-body exercise gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout.

How to Do It: From a standing position, squat, place you hands on the ground, and “jump” your feet out into a pushup position. Perform a pushup, and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.

5. Mountain Climber

How to Do It: This movement mimics mountain climbing. Think of the ground as your mountain. Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to their corresponding arms and keep your hips down for the entire motion.

7 Ways to Boost Your Endurance and Stamina

1. Combine strength days with cardio days.

It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. 

Biking in Fog

2. Reduce your amount of rest between sets.

Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres.

3. Do fast-paced, high-intensity lifting.

“When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity,” says Torres. “It’s one of the best ways to ignite your metabolism. 

4. Choose compound movements over isolation.

Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina,” he says.

5. Remember: Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs.

6. Go for hybrid exercises.

A squat with an added overhead press (a “thruster”), jumping pullups, and lunges with biceps curls are all great hybrids: exercises that take two separate movements and combine them. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”

7. Add explosive movements to your workout.

Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster. Try adding things like burpees, box jumps, jumping knee tucks and power pushups to your workout routine.