5 Tips on Selecting the Right Outfit for Gym

When it comes to choosing the right outfit for the gym, it can be tough to decide. With seasonal weather and ever-changing fashion trends, it is difficult to keep pace with fitness fashion industry.

As a matter of fact, we would highly advise you to focus more on comfort, and less on fashion. This is perhaps because what you wear while working out can impact your body in a range of ways.

Thus, let’s get started and have a quick look at how to select the right outfit for the gym.

Take a look!

 

  • Is it comfortable?

It is highly recommended to wear clothes that let you move and don’t constrict you. Simply put, choose fabrics that allow your skin to breathe.

Further, pay attention to the fitting of the clothes because outfits that are not too tight and fit just perfectly will let you move in all directions. However, this doesn’t mean that you should choose baggy clothes as those will come in your way while you exercise.

 

  • Can it be layered with other outfits?

Make your wardrobe versatile by including outfits suitable for both hottest and the coolest months. Avoid overspending as seasons change. You can do this by layering your outfits during winters. You can start with a t-shirt or a top and then add a pullover over it. For wind-proofing, cover yourself with a windbreaker. Further, try shopping in off-seasons to save your money.

 

  • Is it flexible enough?

Try purchasing clothes that provide you enough flexibility like gym shorts, sweat pants, track pants or yoga pants. Such flexible cloths will let you stretch your hands and legs easily during workouts. Along with flexibility, do take care that the clothes are breathable enough.

 

  • Are the chosen outfits in line with your daily exercise regimen?

                                                                                                                                                              Make sure that the outfits you buy are a perfect fit for the activity you are performing. You should always make a trial by performing activities you intend to do in order to gauge if it is the right fit.

 

  • Do you need any advanced features?

If you like to keep pace with technology, it is important to mention about a new range of outfits that are available today. Outfits today come with in-built treatments that fight the microbial action on the skin due to sweat. This helps you in fighting the body odor.

Further, you can also choose the outfits that provide ultra-violet protection to fight sun’s harmful UV rays. Similarly, gym outfits with permethrin, that is an insect repellant, are also available in the markets today. Such clothes protect you from all the ups and the downs you while exercising in the gym.

 

Your Turn

The more frequently you exercise, the more important it is for you to wear the right kind of clothes. Keep yourself as comfortable as possible with the perfect clothes.

So, do a proper inspection of the clothes before buying and select the right one for yourself.

How to Stop Sabotaging Your Fitness Goals

Ugh.. you’re tired of being out of shape.

You stumble across that new popular fitness plan, and decided to commit.
This time it’s no sugar, low carbs, and an hour of exercise a day.

Everything goes great on day one. You have the veggie platter for lunch, chicken and veggies for dinner, and you nail your workout. You’re pumped.

A few days later, you begin craving sweets. You tell yourself, “just once won’t hurt.” Next, you crave something greasy. You skip your next workout, order fast food, and binge eat in front of the TV.
Soon, you begin feeling guilty.
You wonder how you’ll stick to your plan, and just like that, you’re back into your old habits.

Sound familiar?

This is one of the four most common ways that people sabotage their fitness goals. Learn to tackle this challenge, as well as three others, to set yourself up for success.

1. Expecting perfection

That one sweet? Not so bad.
The fast food binge? Not great, but manageable.
Letting a few setbacks ruin your fitness plans? Definitely bad.

Don’t expect perfection in following your new diet or workout plan.

Instead, we suggest that you look for progress and allow yourself one cheat meal a week while you learn to create new habits.

2. Expecting too much too soon

Everywhere you turn, fitness ads claim instant success. Results now. One-week weight loss.

In reality, these promises are too good to be true.
If you are unhappy with your current fitness, it likely results from years of bad habits. How can you expect to turn it around quickly?

Start your fitness journey with the right expectations.
There is no instant gratification.
Fitness is a process that takes time, goal setting, and commitment.

3. Focusing on that single big goal

Goals are a tricky thing.
Setting fitness goals is great, but focusing on a single big goal can be paralyzing.

To avoid being paralyzed by your goal, break it down into smaller goals.

Create attainable goals for each day, week, and month.
Then focus on one goal at a time, and create a plan for attaining the goal.
What will your actions be? How often will you take these actions? How will you measure your goal?
When you accomplish a single smaller goal, then set your sights on the next one.

For example, if my overall goal is to lose 30 pounds, my first goal might be to lose one pound a week.
This is a trackable, attainable goal.
To achieve that I plan on working out 3 days a week. After sticking with this plan for two months I might increase my commitment by following the nutrition plan and adding a 4th workout each week.

4. Fixating on what you can’t have

When you begin a new diet, it is easy to focus on the things you can’t have: cookies, chocolate, fast food, and sugar.
The problem is this often makes you want them even more. To counteract this, quit focusing on what you can’t have, and start focusing on what you can have.

At first, you might fell limited by all of your dietary restrictions. However, while searching for tasty, healthy foods, you will soon realize that the list is actually endless. Options include chia seeds, flax seeds, quinoa, amaranth, millet, and more.
There are so many possibilities!

Healthy eating can taste great, and isn’t as hard as it seems.
Just experiment with healthy recipes to find the foods and spices that work for you.
Combine healthy grains, spices, meats, fruits, and veggies for tasty meals that don’t take hours to make and give you great nutritious meals.

How to achieve your fitness goals

OK, enough about sabotaging yourself.

Just like that last point, we don’t want to focus on what not to do. We want to focus on what you should be doing. To wrap things up, here are four ways to think about your fitness goals that improve your chances of success:

  • Work on making progress. There is no perfection; only progress (and the occasional setback!).
  • Have patience. Change takes time. Fitness is a lifestyle, which takes a lifetime to achieve and maintain.
  • Take small steps. Set small achievable goals and tackle them one at a time
  • Focus on the cans. Spend your time and effort on what you can have, and what you can do.

Lastly, enjoy the ride and look at this as a new adventure!

Why Cutting Calories Could Be Sabotaging Your Health Goals?

One of the many reasons why most of the diets fail is because they ask you to count your calories, weigh your food or remove certain food groups from your diet.

However, even though various diets just don’t mention anything about watching, tracking and counting calories, most people would still believe that they need to reduce their calorie intake if they want to lose weight.

This whole concept of tracking and restricting our calorie intake is so deep-rooted within us that even if we allow ourselves to eat breakfast, we will limit ourselves to consuming a protein bar, a hard-boiled egg or a green juice.

But, here is the truth – calorie restriction would not help you in losing weight, but it backfires. Keeping a rigid check over calorie intake ignores your biological needs, hormonal reactions and blood sugar responses.

Let’s have a quick look at few more such truths related to calorie counting, and what should be done instead.

  • It makes it difficult for you to meet your nutrient needs

We often tend to underestimate the importance of vitamins, fiber, minerals and other nutrients to our well-being.

But, anything that is not visible, doesn’t necessarily mean, that it won’t impact your quality of life in long-term. Let’s understand this with the help of a simple example. Dietary calcium is important for our body functions like blood circulation and muscle control.

For the first 30 years of our life, our body stores excess calcium in bones. After 30, your body stops gaining muscle mass and starts relying on existing calcium storage. Thus, if you don’t consume the right food, your body won’t be able to meet the calcium needs after a certain age, and you will become prone to the risk of hip fractures and osteoporosis.

  • It slows down your metabolism

When you start eating less just to limit your calorie intake, your body switches itself to survival mode and would start breaking down the muscles to release the stored glucose.

Losing muscle mass can have an adverse effect on your body. Further, it can even impact your weight loss goals, as our muscles burn calories 24 x 7, and when you have fewer muscles, they will burn fewer calories.

  • It compromises your brain’s performance

This might not be expected, but once you start cutting your diet, you also start losing your mental edge. This is because our brain runs on glucose, and it needs enough of it to keep working. If you keep yourself hungry, it is only obvious that you won’t be able to work at the top of your capacities.

  • It might give you gallstones

Low-calorie diets of around 800 calories per day can help you in losing the weight, but would also make you prone to the risk of gallstones. In the worst scenario, it might cause abdominal pain and would need surgery.

The bottom line here is to eat right and intake all daily nutrients, after all, at the end, it is your health that matters.

Scary Weight Loss Diets You Should Never Try!

Could you have ever imagined that weight loss diet could scare the shit out of people?

Who said movies like Insidious and The Exorcist can only be the scariest things ever? Who said that a power cut in a guest house, where you are staying alone in the night, could scare you the most?

Whatever women do these days to lose weight can be scary. There are some weight loss diets that can be very frightening. Please have a look below.

Weight Loss Diets That Would Scare The Shit Out Of You

The Cigarette Diet

The ones who are already smokers will get delighted to read this. Apart from acquiring lung cancer, cigarettes can at least help us in some way.

The nicotine helps to lose weight. Yes, you are reading right. According to some trainers and modelling experts, water and cigarettes give rise to the nicotine diet which gives you the perfect sexy figure. Obviously, you have to choose between getting a perfect figure and preventing cancer. It is totally your call.

The Last Chance Diet

In the 1970s, Roger Linn introduced the Last Chance diet. He made a protein drink of 400 calories. Well, it’s very evident that 400 calories per day would eventually make a person shrink to a skeleton.

The scariest part is the source of that protein. The protein was extracted from the leftover horns, hides, tendons, animal bones, etc. of a slaughterhouse. Yuck! It is unfathomable that how anyone can even take a gulp of that protein drink after getting knowledge of its manufacturing ingredients.

The Tongue Patch Diet

This is another scary weight loss diet you could have ever thought of. In this diet plan, a plastic mesh would be attached on the surface of your tongue so that you cannot consume any solid food. It pains too much if you try eating with that mesh on.

The only form of consumption throughout the diet plan would be a liquid of 800 calories per day. By adopting this tongue patch diet for a month, a person can lose up to thirty pounds. A California-based cosmetic surgeon introduced this tongue patch diet procedure in the USA and it costs a patient $2000.

The HCG Diet

The HCG diet includes an intake of 500 calories per day throughout the diet regimen. That is not the scary part. It gets scary when you need to get injected with a drug termed as Human Chorionic Gonadotropin which is a fertility drug.

The HCG drug is prepared from extractions of a pregnant woman’s urine. Just imagine that when this thing sounds so yuck, how on earth people choose to take these injections to lose weight.

The HCG diet was popular in the 1950s

All the weight loss diets mentioned above are not merely diets, but those are starvation campaigns. If you want to stay fit and healthy, eat right and work out religiously. That’s the key.

Are You Maintaining Your Health While You’re Young?

Health is an important part of being young.

Isn’t it energizing to cherish the peak years of your life?

Oh yes! It is believed that the age of 20s is the most life-changing, vivacious and integral phase of one’s life.

It is in your twenties when you embark upon a professional career, start earning your livelihood and some set forth with their conjugal life as well. Some even turn into proud parents. Well, in the midst of the paraphernalia of twenties’ life, you tend to forget the important aspects of your health.

Aspects Of Health To Think About In Your 20s

This is the right time when you can build some healthy habits that will let you have a great 30s and 40s life ahead.

  • Start exercising and paying attention to your fitness

Working out for an hour or more wouldn’t do any harm to your limbs or bones. The more you start paying attention to your fitness and exercise regularly, the muscles and bones would grow stronger and more flexible, reducing the chances of getting knee pain, backaches, joint pains, arthritis, etc. in the later years.

It also helps you to maintain a proper posture and prevents you to slump for the rest of your life.

  • Start eating healthy and cutting down on alcohol & unhealthy snacks

It is quite evident that this is the very age when you love to booze, binge on pizzas, pasta, burgers, hotdogs, wafers, etc. No one is telling you to stop consuming all this. However, it is highly recommended to lower down the intake of and restrict yourself to one or two cocktails.

Try it. It is not so tough. You can fill in by gorging on fresh fruits, veggies, whole grains, nuts, etc. This will benefit your health for a long, long time.

  • Sleep for 7 to 8hours

Going sleepless for nights may not show any serious effects now but it will definitely hamper your health in the next few years. So do not sacrifice your good night’s sleep for anything else.

  • Apply sunscreen every 4 to 5hours during the daytime

Whether you step out of your house or stay indoors, whether you have a field job or sitting in front of a computer, apply sunscreen to protect the skin from pigmentation, dark spots and tanning.

This habit is not only for your cosmetic appeal. It will slow down the aging of your skin and protect your body from the harmful UV rays that cause many skin and neurotic diseases.

  • Go for a health check-up twice in a year

You might feel that it is unnecessary to go for a health check-up as everything seems to be fine at this age. There is no harm in keeping a tap on your health aspects.

Wrapping Up

Since there are no serious health issues, the vital aspects of health might easily be ignored. But, just as the age-old saying goes—‘Prevention is better than cure’.

“I look back on my 20s. It’s supposed to be the prime of your life, the most vital, and beautiful. But you’re making your critical decisions and sometimes your most critical mistakes.”

–Ann Brashares

8 Ways to get in Shape Without Trying too Much

Are you planning to improve the shape of your body, but not able to take out time from your busy schedule? Just remember that your life can always be what you make it to be.

So, wait no more, and get started in the right direction and get a body shape of your dreams, that too without hitting the gym!

Check out.

  • Say good bye to stress

Stress makes you eat even when you are not hungry, thus making you gain weight.  Thus, whenever you are in a stress, go outside and have a walk in fresh air. It will not only help you in relieving stress but will also help in burning extra calories from your body, maintaining your body weight and will help you to come in shape faster.

  • Stay active throughout the day

You might have a 9-to-5 job, but let not your busy office schedule interfere with your body health. Stop being a couch potato and make sure that you are doing enough physical activity throughout the day. A simple two-minute brisk walk or small exercises and lift-ups in your workstation can increase your fitness levels.

  • Eat right on right time

Try to take your food on time and never skip your meals. Don’t live in misconception that skipping meals would help you achieve your body shape quickly. This way your body will only find it difficult to function properly, thus making you weak and dull.

  • Balanced diet is the key

Avoid taking junk foods and plan your food according to the demand of your body. Incorporate foods items that are low in calories and boost your energy and activity levels. Eat food from each food group every day such as pulses that are rich in proteins, fruits and vegetables rich in fiber and whole grains.

  • Watch your water intake

Water is an important constituent of our body. This pretty much explains why you should drink enough water daily along with other liquids. Drinking enough water would not only keep your skin glowing but would also help you in cutting down extra calories from your body.

  • Go for gardening

This might sound a bit weird, but gardening is a strenuous exercise that doesn’t require any investment. You may choose to grow fruits, vegetables and flowers regardless of your choice, without knowing that you are burning enough of your calories. It is also one of the easiest ways to take a break, forget about all your troubles, connect to nature, and get in shape faster.

  • Enhance your sitting skills

Regular sitting for more than 6-7 hours on office chairs may lead to spine and other health problems. Thus, it is highly recommended to sit on a stability ball as it activates the abdomen, hip and the back muscles and balances your body perfectly.

  • All work and no play?

Do you remember when you had played your last game? Try to remember your childhood memories and play your favorite game whenever you are free. This will not only relieve you from stress but would also help you burn calories.

Wait no more. Get started today.

Study suggests daily walk may protect health of aging brain

With New Year’s Day fast approaching, one small, new study suggests that seniors interested in preserving their brain health might want to add walking to the top of their resolution list.

Why? A team of investigators from University of California, Los Angeles found that adults over the age of 60 who are already struggling with memory issues are better able to focus and process information if they walk more than 4,000 steps a day, or roughly 2 miles.

“We looked at how physical activity affects thickness of brain structures and also cognitive [thinking] performance of adults over the age of 60,” explained study author Prabha Siddarth.

Siddarth noted that brain thickness is considered to be “an early and sensitive marker of brain health.”

The study revealed that those who walked more than 4,000 steps each day had thicker areas of the brain known to be critical to thought processing.

What’s more, such avid walkers demonstrated “better cognitive functioning” than those who walked 4,000 steps or less, she said.

Siddarth is a biostatistician in the department of psychiatry and biobehavioral sciences with the Semel Institute for Neuroscience and Human Behavior and Longevity Center at UCLA.

To explore the potential mental health benefits of walking, the team focused on 26 men and women between the ages of 61 and 88. Nearly 70 percent were women.

While none suffered from dementia, all complained about memory issues.

For one week, all were outfitted with an accelerometer, to track activity patterns.

Participants were then divided into two groups: those who walked more than 4,000 steps per day and those who walked less. The less active group was older, at an average age of 77, compared with the more active group, at an average age of 68.

In addition, MRI brain scans were conducted and each participant underwent a battery of mental health tests to assess memory skills, learning skills, verbal skills, attention and information-processing abilities, decision-making function and the ability to execute a task.

The investigators found that those who walked in excess of 4,000 steps per day had thicker brain measurements in the area of the hippocampus and surrounding regions. Collectively, greater brain thickness in such regions has previously been linked to better thinking and memory.

In terms of information-processing speed, the ability to pay attention, and the ability to make plans and meet goals, those in the 4,000-plus group also demonstrated a “substantial” leg up over the less mobile group, said Siddarth, though the degree of the advantage varied.

But she said it remains unclear whether walking even more — above 4,000 steps — might further improve mental health. “This is something we are working on to see if more exercise leads to more improvement, and also to see if this is paralleled in brain thickness measures,” Siddarth said.

The study authors noted that the finding is an association, rather than proof that daily walking actually protects the brain.

This latter point was seconded by Adam Woods, assistant director of the University of Florida’s Center for Cognitive Aging and Memory, or CAM, in Gainesville.

“I think caution is warranted when interpreting [these] results as causal,” Woods said. He added that the findings stem from just a small group of people whose activity patterns were only correlated with brain function, rather than shown to affect it.

Woods also pointed out that “neither of these findings is novel. Prior work has shown that persons with higher physical activity have correlated differences in brain volume and cognitive performance,” he said.

Woods, who also serves as director of the CAM Neurophysiology and Neuromodulation Research Core at the McKnight Brain Institute, said that “these results suffer from the classic ‘chicken or the egg’ conundrum. Did higher walking lead to increased hippocampal volume and better cognition in these people, or did better cognition and larger hippocampal volume drive their increased physical activity?”

So for now, he concluded, the finding in “no way speaks to whether physical activity could improve cognition and brain volume.”

The findings were published online recently in the Journal of Alzheimer’s Disease.

Pause And Read This First, If Your New Year’s Resolution Is To Lose Weight

Its the new year and we’re sure there’s something familiar on most of our resolution lists.
Thats right, every year we promise ourselves to get healthier, whether in eating better, dieting or exercising.

Sneakily and surely however, a new kind of national diet exhaustion has set in: Although the number of overweight women is increasing, the percentage of them who are trying to lose weight has decreased, according to a recent study in the Journal of the American Medical Association.

Women quit. They’re done.

And anyone who has dieted can tell you why: The psychological burden that comes with constantly trying to restrict, to calorie-count, to pursue a thinner you, is utterly draining. And, ironically, it’s holding you back from actually shedding those pounds.

“We all need a detox from this unhealthy relationship with food and the restrict-binge-guilt cycle that comes with it,” Alpert says. We couldn’t agree more.

At WH, we know the crucial role eating healthily plays in a person’s overall well-being—and that some of you do want to lose extra pounds. But we’ve also reached a landmark cultural moment, a new way of thinking that dares us to embrace a healthy lifestyle while also loving our bodies.

Here, then, is your permission to go “weight-less”—to drop the strain of letting a number on a scale dictate your self-worth or gobble up all your brain space.

How?

Make yourself these research-backed promises to remove the mental pressure of weight loss, and get healthier and mentally—and, yes, probably physically—lighter in the long run.

Start slowly, without the pressure of instantly seeing your weight drop drastically. Learn to be realistic about your health.

Eat well, move more and feel healthily without scrutinising your weighing scale at every moment.

What is Aerobic Exercise and Do You Really Need It?

For many of us, the term ‘aerobic exercise’ might sound a bit too technical. The term aerobic exercise often pops out the images of spandex and sweatbands in our mind.

But, is aerobic exercise all about it? Let’s find out.

What is Aerobic Exercise?

Simply put, an aerobic exercise ranges from low intensity to high intensity and stimulates lungs and heart by utilizing oxygen.

In other words, aerobic exercise essentially focuses on oxygen by making your heart pump more blood. On the contrary, the term anaerobic exercise is a physical activity which doesn’t stimulate oxygen. Such exercises include sprinting and weight-lifting.

What Types of Aerobic Exercise Are Best?

Some exercises may sound trendier than others, however, there is nothing like a ‘best aerobic exercise’. It all ultimately depends on how genuinely you enjoy a certain move. The best way to meet your fitness goals is by doing a range of aerobic exercises to keep the spirit alive.

A few such aerobic exercises that you can indulge in straightaway include jumping, running, cycling, swimming, and others.

However, certain forms of yoga and dance workouts can be equally useful.

How Do I Get Started With Aerobic Exercises?

The best way to start with an aerobic exercise is to stick with an activity that you think you will stick to. Don’t expect your exercise regimen to be all about fun, however, make sure that it is something realistic which you would be able to do without getting overwhelmed.

For instance, let’s assume that you work 12 hours a day, have two kids to take care of and still plan to use a treadmill in a gym which will take 30 minutes to reach. This, at the first glance, sounds unfeasible, and so chances are high that you will fail.

Thus, make sure that whatever you are committing to is not only exciting but convenient too. Even a five minutes brisk walk can work wonders. If you feel it is too less, double the time you would like to brisk walk for. The bottom line here is to extract the best out of your aerobic exercise regimen without overburdening yourself.

How Often Should You Engage In Aerobic Exercise?

As a rule of thumb, you should perform aerobic exercises for about 30 to 60 minutes around three times per week.

However, it is important to mention here that there is no one fit solution for all. Some people may need fewer sessions, while some others might need more; it all depends on your body type. As per a research by Mayo Clinic, shorter and frequent sessions of aerobic exercises are more useful over longer and less frequent sessions.

Should I Warm Up For Aerobic Exercise?

Yes, you should warm up yourself for 5-8 minutes. Thus, start slowly and speed up once your body has paced up with the work.

In short, aerobic exercises are highly helpful. However, check with your doctor before finally committing to your exercise regime.

Never Try These Diets and Dieting Tips

Have you been dieting for quite a long time?

Haven’t you felt any difference or been able to witness any transformation?

Do you feel the dieting is not giving any result?

Or is it hampering your health and body?

Don’t worry. You are not the only one in this race. There are many abortive cases where the individuals have tried diets that others should never try or even think of trying.

Diets And Dieting Tips That One Should Never Try

Many diets are completely absurd, dangerous and worthless in terms of yielding results. Many of you do not even do some research before embarking on a dieting regimen and just take a dive. The result equals to a zero.

Instead of shedding off those few extra pounds, these diets start taking a toll on your physical well-being.

  • Fat-free diets

This is one of the most bizarre diets where a person is not allowed to include fats in the daily diet. It’s a total misconception that the intake of fat will make you fat.

Fats in the oily, greasy food, fast food, preserved and canned food are harmful as they increase the cholesterol level in one’s body. But fats like avocado, nuts, clarified butter and salmon are really necessary for your good health.

Sharon Palmer, who is an author, has claimed that when fats are infused with a proper balanced diet and consumed, it helps one to not grow fat. Yes, you have read it right.

  • Low-carb diets

This is another absurd form of diet which people follow religiously. You must have heard some models uttering this ‘low-carb’ dieting term. Though it has gained popularity it is definitely not a correct diet and it adversely affects one’s health.

The founder of Inspired Wellness Solutions, LLC – Chrissy Carroll has claimed that although refined carbs like white bread, white rice, etc leads to cardiovascular diseases and weight gain, healthy carbs like whole grains, fruits, vegetables, and legumes are too beneficial for human health. So you should never cut down your carbs (except the refined ones) from your diet.

A study by the American College of Nutrition in 2002 had discovered that when the refined carbs were replaced with the intake of whole grains, vegetables and fruits, the dietary glycemic load and insulin demand dropped considerably.

  • High-protein diets

This dieting concept is incorrect as well. Basing your entire diet on proteins and omitting carbohydrates and fats will not help you lose weight at any cost.

The absence of carbs, fats, fiber and anti-oxidants lead to over-consumption of proteins which, in turn, makes you fat. All the three macronutrients should be present in the diet for a healthy body.

  • Gluten-free diets

How did one reach the conclusion that gluten makes you fat? Cutting down your gluten intake completely will lead to a deficiency of essential nutrients in your body like magnesium, vitamin B12, fiber, and iron.

Gluten-free diets are not recommended at all. But you can definitely lower your intake of refined grains including white bread.

Wrapping Up

A new report publicized by the National Obesity Forum and the Public Health Collaboration has shaken the base of official dieting guidelines and diet regimens. The report argued ‘Eating fat does not make you fat’.

Thus, do not plunge into diets that are simply absurd and has no touch with nutrition at all.