Health and Fitness

Now that you know what to put into your mouth, let’s talk about exercise. Exercise plays a key role in maintaining good health and fitness. It boosts your energy, improves your mood, promotes better sleep and improves your overall quality of life. Being fit requires you to exercise. As long as your diet is good, weight loss will be the least of your concerns. You’ll be more focused on how you can improve at the sport/fitness activity you have taken up. Depending on what your goals are, you’ll have to tailor your workouts. Here, I’ll talk about the different types of exercise and their effects on the body. Physical exercise can be broadly classified into three types: 1.        Aerobic exercise 2.        Anaerobic exercise 3.        Flexibility Aerobic Aerobic exercises cause the body to use more oxygen and primarily make use of carbohydrates and a smaller amount of fat. This includes all forms of exercise which can be done repetitive

So, in my last article, I spoke about the science behind weight loss. Now I’ll tell you how to use this knowledge to achieve your goals. In this article, I'll be specifically talking about weight loss. Do you want to know the secret to losing weight? The one so called ‘tip’ that dieticians and personal trainers hate? Eat less and move more. That’s literally it. Did you expect something else? Sadly, like the answer to most things in life, there isn’t any shortcut. However, you can optimize your habits such that it becomes significantly easier to achieve your goals. So here are what you need to do to start shedding that fat. 1.        Eat at a caloric deficit. Calculate your TDEE and subtract 500 from it. This is how many calories you must be eating every day. Irrespective of what diet you follow, a caloric deficit is required to lose weight. The body is a very complex machine. So just eating fewer calories isn’t necessarily the healthiest way to lose weight.

Losing weight is often considered a daunting task. When you think of losing weight, all you can imagine are strict diets, cravings, low fat/low carb diets, “health foods”, starvation and inevitably, failure.    There is a science behind weight loss. And by following what I’m going to tell you, losing weight will become a breeze. Remember reading about the laws of thermodynamics in high school? The first law of thermodynamics states that energy can neither be created nor destroyed; rather, it transforms from one form to another. This applies to us too. We get energy from the food we eat. This energy is usually measured in terms of kilojoules or kilocalories or Cal. 1 Cal (or 1 kilocalorie) =4.184 kilojoules. Whenever you see calorie labels on food items, they are almost always in terms of Cal or the kilocalorie. BMR and TDEE Depending on a person’s height, weight age and gender, their daily caloric expenditure varies. If you think about it, it makes sense. A 5’ tall, 45k

One of the key aspects of being fit and healthy is having a balanced diet. In order to be healthy, both mentally and physically, your body needs the required nutrients. You have probably heard people say losing weight is 25% exercise and 75% diet. I agree with this statement. In fact, I would argue that staying healthy does not even require you to do any particular form of exercise. There are two types of nutrients: Macronutrients and micronutrients. Macronutrients Macronutrients are those nutrients that are needed in relatively larger quantities by our body. There are three primary macronutrients. They are carbohydrates, fat and protein. Fat Fat helps regulate hormone levels. They also help in the transportation of certain nutrients throughout the body. Fat is not bad. Let me repeat it for you. Fat is NOT bad. Eating too much food in general is bad. Fat is a very important macronutrient for hormone regulation. It helps keep you active and sharp throughout the

Do you ever feel that people around you have an easier time being fit and happy? Do they seem to be capable of losing or gaining weight easily while you struggle to shed those few kilos that have been building up over the years? The internet is a wonderful place (usually). However, there's a lot of conflicting information regarding weight loss and fitness. One group says that doing the ‘30 Days to Six Pack Abs’ program helped them get ripped abs. Then there's the other end of the spectrum, those who say that you don't need to work on your abs AT ALL to get a visible six pack. Just like the answer to most things in life, the key is moderation. Everyone agrees that fitness is good. It boosts your health, brightens your soul, calms your mind, and allows you to do more with your life. It could even help you perform better at school or at work. So, why is it so difficult for some of us to stick to these goals we make at the beginning of the year? Let's g