The Hidden Calories-from A Hannan

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Blog by: Aylin Hafeeza Hannan

While most are aware that caloric deficit, is fundamentally the most sure shot way of weight loss, there is also a taken for granted stigma with calorie control which is voluntarily ignored. To reckon with the blunt possibility of cutting calories mistake it’s only apt to state that If you got it truly right the weight would ward off at its desired pace as opposed to clinging on.
Don’t we all know quite a bunch of the hard working dieters who are paranoid by the occasional pizza and wee bit of table sugar?
SADLY YES!
It serves to review efforts if made by self as well as the efficiency of health care providers when recruited to meet your weight/fat loss goals. If you see yourself evidently training and eating healthy and being stuck at the same frame/ weight, isn’t it about time to rethink your protocols. Although, protocols would shield the apparently significant aspects of fat burning HIIT sessions and a plate of lean proteins with broccoli. It’s noteworthy that even the petty excesses can add up to the weekly caloric allowance and lead to maintenance or even surplus. Hence there is a gradual increase in weight leaving one baffled by the weight gain. The endorsement of healthy lifestyle intoxicates the various genres of health conscious audience in various ways. Either eating too less or eating too much healthy, either eating fixedly or eating the wrong supposedly healthy foods,, invariably the aspects leading to shallow plateau like phases can run up a marathon of madness. But to target the goals better, here is a list of the hidden culprits on your diet schedule.
GOOD, BAD & THE UGLY!
BREAKFAST CEREAL IS A SERIAL KILLER: 
This has to top the list. To begin with, the real problem is masses falling for the tall healthy claims of the commercial health industry under the “fortified” banner. Beneath their selling agendas, these fortified foods camouflage some not so healthy realities. Processed via EXTRUSION,  these decked models on super market racks pack a punch of ill. Creation of insulin-desensitising starches is a potential risk-factor for developing diabetes. Loss of lysine, an essential amino acid necessary for developmental growth and nitrogen management. Simplification of complex starches and increased rates of tooth decay. The GLYCEMIC INDEX (GI) significantly increases due to the availability of carbohydrates for digestion.
Destruction of Vitamin A (beta-carotene) and Denaturation of proteins are all considerable reason to call cereal an Ugly meal option.
JUICING AND ITS ICING
So you thought eat clean mode was always going to be switched on with carrot juice. But its addiction spurts an icing of blood glucose spikes. Certainly a bad idea for diabetics. Loss of fibre, onset of early hunger, and more calories are some of the unpleasant factors that come with your yummy juice. A pressed juice averages between 100 to 350 calories per 16-ounce bottle. High on sugars juicing can negatively affect insulin levels in the body. Why not relish a whole fruit instead?
FIBROUS COOKIE CRUNCH: 
And, the in-thing movie celebrity rocking a bikini buff bod accredits her slim physique to a high fibre cookie. It just does something to perception when you follow superficial trends. CELEBRITIES have a team of experts managing their fitness and endorsement deals are unintended pun. An oatmeal cookie or digestive biscuit can be a SOS option but how good is it for a tea time snack everyday?
On an average two digestive biscuits contain 140 calories, 6 grams of fat, 19 grams of carbohydrate, 1 gram of fiber, 5 grams of sugar, 2 grams of protein. Blatant facts speak that they are not fibre rich, considerably calorie dense and high on added sweeteners. Add another biscuit with a cup of tea and it’s a beyond 600 calorie meal. Your body is smart and statistic with excess calories. You would never have imagined such a small snack to equate calories of a macro dense meal. Even though Marie Gold biscuits are low on calories(25/biscuit), these special population staple snack bites are at the end of the day PROCESSED and popular to slow ones metabolism.
THE BMR V/S SUPPOSEDLY REQUIRED CALORIES
Whatever is trending makes it to your plate. Whatever is recommended by a food expert makes it to your plate. But your money, time and sanity demands that you receive expertise from a qualified professional known to provide results and is not ironically a self proclaimed expert. The BMR of a modestly active 30 year old male can vary between 1500-1800., and 1300-1600 for a female. You are only requiring more calories during Pregnancy/Breastfeeding and raising levels of athleticism. But it seems like a ancient safe stride for those typical (2500-3500)plus calorie/day meals prescribed by online diets and under qualified dieticians.
WEEKLY CHEAT REALLY CHEATED ON YOU: 
One decent 100 gms brownie with chocolate sauce or a scoop of ice cream can be 500+ calorie meal. On a cheat day, it is important to place the other meals smartly with more fibre and hydration to keep the appetite in check while not affecting the weekly cumulative figure. It’s only better to include a 2 hour walk/week to burn that extra addition from the cheat treat.
YOU DONT COUNT CALORIES FROM TEA & COFFEE: 
Black tea/coffee are equivalent to no calories. But with milk and sugar the games changes like this.
A Cup skimmed milk (2%) fat = 122 calories
A Cup of whole milk ( 70 calories from fat) = 146
A tea spoon of sugar calories = 16
Based on those proportions an average low fat to whole milk half and half can vary between 60-150 calories. As a snack it’s fine. But one extra tea/day is 420-1050 calories/ week. Then there is this tea/coffee post meal habit. Which adds up to the calories of the meal. Not a good idea whatsoever.
SEVERAL SMALL MEALS AND SEVERAL CALORIES: 
Absorptive phase v/s Post-absorptive phase!
Constant eating makes insulin store sugars while not letting enzyme activity do its job effectively to break fat down. Utilising fat/stored energy is the ideal format which is post absorptive phase. Small frequent meals contribute to Glucose being readily available. For diabetics it is an exception to the rule. But when one looks at fat burning via same meal strategy, there are some unfavourable factors. Insulin is present in the bloodstream for 2-3 hours after the meal is consumed. Eating every 2-3 hours puts a strain on the pancreas because it is unable to produce the stored insulin hence our pancreatic beta cells are working overtime. Losing track of calories, possibilities of type 2 diabetes and feeling unsatisfied by many small meals are major concerns to evaluate.
WHAT’S THE FIX?

Detox for life. YES! the idea of cleanse is only productive when it’s a lifestyle not a weekly ritual.
  • -Say no to processed foods.

  • -Replace constant juicing with lemonade sans sugar. Protein rich yoghurt or almond milk smoothie bowls of low GI fruits or greens like broccoli, spinach, kale, etc topped with omega 3 fatty acids rich flax seeds/ chia seeds which are also fibre rich and dense in micro nutrients,. make for a uber swap.

  • -Nuts in moderation with tea/coffee (voila)

  • -Burn those extra calories from cheats with few fun tabata HIIT sessions over the week, or cut a few carbs the next day with egg whites (so simple)
  • -Allot tea/coffee time while understanding the estimated energy requirements /day. ,I.e ( required calories )

  • -Space your meals 4-5 hours apart and ascertain macro consumption based on calorie requirement. Divide calories per meal so you neither lose track nor obsess over calories and fit in the essential nutrients, pre and post workout nutrition skilfully. 

 


 

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Food addiction- an uncomfortable reality

unnamed.jpg   Blog By: Sudipta Dubey

Let me tell you about a conversation I had with a client during the ‘Maggi Ban.’ The ‘Ban’ had opened a tin of worms for many. While most clients wanted to know how to detoxify themselves of years of Maggi abuse this young girl had a different problem. She was actually grieving it. Maggi had been her faithful companion for years. Probably making her overweight in the bargain but, she was hell-bent on ignoring it all. She associated it with comfort and joy. Two extremely strong emotions that can make any lump of starch an elixir of health.The ban had altered those equations and she didn’t know how to deal with it. I remember her because she brought me face to face with a nutritionists worst nightmare, the dark-lord of our lives, food addiction. Often swept under the carpet or reprimanded with sermons, food addiction is surely an ignored aspect of most fat loss plans. However, it should be the most addressed one. So here are few things that you need to know about it. Food-addiction has very little to do will power or lack of it. It has everything to do with the faulty signalling of the brain’s ‘reward system’. Designed as a survival mechanism, the reward system secretes the ‘feel good hormones ‘ when we do something that supports life. Eating is top on the chart closely followed by physical activity, learning a new skill or nurturing a life form. It is this system that junk and many other packed food mess with. They trigger a false sense of well-being, sell the illusion of happiness without any effort on our part. It is this free lunch that is both addictive and the stepping stone in the spiral of doom. So what does this mean in the real world? A world where information is much more than words in the paper. A world where it needs to be functional to be effective. But sadly a world where there is a fast-food outlet at every corner.Where kids birthdays are incomplete without litres of aerated drinks. Where school canteens sell chips and fruit juices with abandon? Extra hours at work also means extra large pizza with cheese? Even the hospital canteens serve patties and sugar laden muffins with gusto? How do we avoid this addiction in this environment? That is the question of this hour.


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Building Agni- The Digestive fire

image1   Blog by: Jyoti Hassanandani

Are you a victim of sluggish metabolism? How can anyone know that when it’s a biological process happening inside the body? Yes but you can know by knowing how your body behaves. If you have a tendency to gain weight quickly but have a tough time losing weight then your metabolic rate is too slow and sluggish.

It is in your body type or it is your dosha and you cannot change it but you can counteract it or balance it. How? There are many ways and i have listed them below. But the whole reason i am writing this to share a great tip i found to rev up the digestive fire. Do this – every time you are having your food make sure you have a piece of ginger with a few drops of lemon before meal. Easy, quick and doable. Ginger is an age old herb known for its therapeutic properties one of them being improving digestive abilities of your body. Also make sure you peel and store ginger in your refrigerator. Working on such small thing every time you sit to eat will feel like a humongous task otherwise and you will end up breaking your discipline.

Further, the spices we add to food like cayenne pepper, turmeric, cinnamon,cloves, cardamom etc and even garlic aid to improve metabolic rate. Use them generously to prepare your food. Limit salt/sodium.

 

Things you should do to improve metabolism

 

1 – HEALTHY BREAKFASTEat your breakfast first thing in the morning. Don’t delay that by having tea or caffeine shots. Cuppa masks the hunger and delays your feeding process. While a healthy breakfast jump starts metabolism and makes your body feel assured that it will be well fed. Body is extremely intelligent.

2 – COMMITTED FITNESS REGIMEWorkout regularly and if possible all 7 days a week. Workout revs up your metabolism. Indulging into workouts that tend to increase your heart rate will work wonders on your metabolic rate. Also I think walking is not an appropriate workout option. A physical activity done for an hour must reap multiple benefits. Walking is not so effective to gain muscle, build stamina and flexibility. Do weight training or yoga. Have adequate protein to build muscle and repair general wear and tear that happen in the body during the day. Protein is the building block of your body. Your body burns more calories to maintain muscle mass. So grow your lean muscle mass. Also have a discipline to immediately have whey protein and high carbs post workout. Render your workout useless without this.

3 – EAT MORE FREQUENTLYEat at regular intervals of 2-3 hours and have more number of meals than the stereotypical 3 meals a day. Eat less at a time and eat more number of times.

4 – EARLY DINNER – Make sure you have last meal 2 hours before you go to bed and eat light. Body’s digestion power is minimal at this time for everyone. Also that way you will tend to feel hungry next morning.

5 – A high protein diet improves metabolic rate because of thermic effect of protein. Understand thermogenesis. It is process of heat production in an organism. In simpler words, calories used by body to digest food or to burn the macro nutrients. This is called diet-induced thermogenesis. The thermogenic effect of protein is much much higher than the thermogenic effect of Carbs or Fats. Which simply means that if you eat high protein the body will have to use more calories to synthesize protein while to synthesize the same amount of carbs the body will require almost half of what it needed for protein. For fats the calories required to metabolize it is even lesser than carbs.

Thermic effect of different macro nutrients:

Protein: 20-35% of calories burned through processing Carbohydrates: 5-15% of calories burned through processing

Fats: 0-5% of calories burned through processing

Having high protein diet means to have optimum intake of protein your body requires in a day. Too much protein can have adverse impact on body which is further aggravated if you have very less carbs and fats. So remember balance your macro nutrient intake.

And a really intelligent and smart tip – Everyone tends to feel hungry between 4 pm – 6 pm. Weight watchers usually don’t eat at this time to cut calories and resort to tea or coffee to suppress hunger. Then what? At 9 pm you become ravenous and forget everything and eat all you can lay your hands on. So best thing is to keep yourself satiated. Eat something healthy and filling in evening then have tea/coffee if you have to. And then for dinner opt for something light and high in protein.


About author – Jyoti Hassanandani is Berkley University certified expert in writing, a full time IT consultant, an avid traveler and an aspiring model . She is into fitness for 14 years now and regularly practices strength training, yoga, cardiovascular exercises and aerobics. She has acquired in depth knowledge of nutrition science and fitness activities by indulging into them. Fitness is her passion and her great inquisitiveness about nutrition science and years of practical knowledge has helped her build profound understanding on the subject.
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Excellent sources of Vegetarian Protein- A must read for all vegetarians

12190898_10207915993918439_5656160837203973102_n    Blog by: Manasi Joshi
                                    

Proteins are known as the building blocks of life: In the body, they break down into amino acids that promote cell growth and repair. They also take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, a plus for anyone trying to lose weight.

Can vegetarians fulfil their daily requirement of protein?

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YES and NO. I met a trainer at my recent workshop. She was a vegetarian. I told her to start with the eggs at least so that she can fulfil all her protein requirement.  Her argument was, she was fulfilling with milk and curd. I can’t imagine how many glasses of milk she drinks daily!
Your Daily protein requirement is 1 gm per kg of your body weight. So if your weight is 60kgs you will require consuming 60 gm of protein daily. You cannot fulfill this merely by consuming milk, curd and Cheese.  A glass of milk or a bowl of curd have only 5 -8 gm.  1 serving of dhal or sprouts may have 7 gm of protein; moreover it is not a complete protein. (To make it complete you will have to mix it with cereal/grains in 2:1 proportion) They do not have all essential proteins except for Soya. Soya has all the essential protein and 30 gm of soya has approx. 10 gm of protein.

So you will require consuming protein with every meal you take to meet the essential portion, like a glass of milk, a bowl of curd or sprout, additional to it you will have to eat a bowl of boiled soya or a dish containing soya chunks or tofu or drink soya milk and a protein supplement which has at least 10 to 15 gm to accomplish your daily protein requirement.

Biological Value of Protein (BV)

 

Biological Value of Protein (BV) is an index of protein that reflects the %of absorbed N2 from dietary protein actually retained by the ody, measured under standard conditions.  BV= N retained / N absorbed × 100. The greater the proportion of N retained the higher the BV or quality of the protein.

Protein BV
Whey 104
Eggs 96
Cow’s Milk 90
Fish 80
Rice & Tofu 75

Cereals are low in a protein Lysine should be combined with legumes, which are low in methionine to obtain a good quality protein.

Sources of Vegetarian Proteins

  1. Milk and Milk Products: It is a Complete Protein. Also a rich source of calcium, Vitamin A and Cmilk-nutrients-graphic-crp.jpg
Food Protein
grams
Milk Buffalo
1 cup, (250 ml)
8
cow milk

¾ cup, (150 ml)

5
Paneer 40 g

(3 cubes of 1”)

7
Cheese 30 g

1 cube

7
Curd  200 g

1 cup

6

 

  1. Soy foods: Good quality protein. Also good source of calcium. ½ cup cooked soybeans give approx 88mg calcium. Processing it may reduce the amount of calcium.

 

Food Protein
grams
Soybeans
1/2 cup, cooked
14.3
Tempeh 1/2 cup 15.7
Textured
Soy Protein
1/2 cup, cooked
11
Soynuts 1/4 cup 15
Tofu 1/2 cup 10
Soy flour,
defatted 1/4 cup
12.8
Soymilk,
plain 1 cup
6.6

 

  1. Pulses and Legumes: Also are good source of protein but partially lack one or more amino acid, so they are not complete protein. Eating them with combination of cereal or grains will make them complete. 30 g of medium thick dal , whole pulses (Usal), peas or beans (I bowl) provides approx 7 g protein.

 

  1. Nuts and seeds: Nuts like Almonds, pistachios, walnuts provides approx 5 to 6 g of protein per ounce. They are also healthy source of fat which can boost the absorption of fat soluble vitamins. Walnuts are good source of Omega 3 fatty acids which is good for heart. They are excellent source of minerals and vitamin E. Seeds like Pumpkin, watermelon, Chia provide 5 g of protein

 

  1. Quinoa: A very good source of protein for vegetarians. I cup provide 8 g. It is also a good source of Iron.

 

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Fitness Exercise that you can do while working

Blog by: Suryakant Tripathi.

1. The Fist Pump.
Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

2. The Knuckle Sandwich.
So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

3. The Flapper.
Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

4. The Casual Lean.
Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

5. The Lumberjack.
While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

9 qualities one must have before getting into fitness

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Blog By: Arjun Jain

 

Joining a gym is easy what is actually difficult is to make it a habit.people think getting into fitness is not that difficult,just join a gym,workout and build a beautiful physique,what they don’t understand is getting into fitness is not that easy,it takes a lot of sacrifice,patience,willpower and a lot of qualities to actually achieve one’s dream physique.

Here are some qualities that one must have or inculcate before getting into fitness:-

  1. Willpower

    White_Collar_Blog_Pic
    one must have a very strong willpower in order to achieve his desired physique.A willpower that is unshakeable and will not fade out with time.One must have the satisfaction of never being satisfied.

  2. Commitment
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    as it is said in the fitness industry”commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you”.Commitment is a very important quality that one must have in order to be successful in this industry.One has to be loyal to himself,he must eat clean and workout hard km order to get some gains.one should not cheat on his meals and workout.

  3. Dedication
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    -one does not get the body he wants overnight.one has to be dedicated.he should work hard day and night in order to see the results.

  4. Patience
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    this is one of the most important qualities that one must have.patience plays a very important role.As it is said everything takes time,the same applies to gym it takes a great amount of efforts and even greater amount of patience to see the results. It does not happen overnight ,and as it is said in the gym”it takes 4 weeks for you to see the results, 8 weeks for others and 12 weeks for the world to see the results”.

  5. Self Motivation:
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    No-one will motivate you to work hard,no-one will motivate you to eat right,one has to be his own motivation.Self motivation plays an important role in reaching your goals.whether it’s raining or one just had a hectic day one must have the ability to motivate him to workout no matter what is happening around.

  6. Craziness or “freakness”
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    fitness is like an addiction once you start seeing results it becomes an addiction.One should be crazy about his fitness goals so crazy that others freak out seeing you working so hard on your physique.

  7. Craving for more
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    as mentioned earlier one must have the satisfaction of never being satisfied.there should be always craving for more,as it helps us in reaching our goals,one should never be satisfied,there should be something always that one must look forward to.

  8. Sacrifice
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    As it is said in order to gain something one has to lose something,this applies perfectly in the fitness industry,one has to sacrifice a lot.the most important sacrifice however is his social life,whether it’s someone’s birthday or you just got a promotion or any other event one cannot cheat on his diet and workout,he has to sacrifice the craving for taste and should be more focused towards nutrition.

  9. Hardwork
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    and last but not the least Hardwork. As it is always said”There’s no substitute for Hardwork “No matter if you take supplements,no matter if you have the best trainers in the world,no matter if you have the best gym if you don’t work hard yourself,no-one can change you,it’s you and only you who has to work on his body in order to get the desired physique.one must work hard each and every single day and then only it would be possible to see some changes.

If you think you’ve got the qualities given above,go on and hit the gym!
And for those who just read this article,it’s never too late to start and it’s never impossible for anyone,wish you all sweaty and a good workout.


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Exercise for working professionals

Blog by: Suryakant Tripathi.

  1. The Grim Reamer
    Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)
  1. The Cubicle Dip
    Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.
  2. The Stapler Curl
    Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).
  3. The Namaste
    Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.
  4. The Secret Handshake
    Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

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Are you following a wrong workout method to burn fat?

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Blog By: Kartikeya Chaturvedi

It is indeed a matter of consideration while choosing a correct exercise model to burn that extra fat in your body. Every one needs a perfectly shaped body after working the heart out everyday at the gym or at home. Since the world is full of opinions and advises, some fall prey to wrong methods and models of workout. Today we list out few things     which you might be doing wrong to burn the belly fat. A note to remember- Burning overall body fat is quite necessary to burn that extra chunk 

 

  1. You’re only doing Cardio!

    how-much-cardio-is-too-much.png

    This is one of the most common mistakes a person does and falls prey for. Doing just the cardio to eliminate the extra chunk will land you up losing the muscle mass instead and you will end up having what they call a “lean fat body”. Strength training is equally important and should be managed accordingly.

  2. You believe doing just abs will cut the belly fat? Wrong!

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    Like every other muscle, abs also need rest. A rest of about 48-72 hours. So if you’re thinking to lose the fat around the belly, don’t just do abs everyday. Make a schedule or get yourself a trained professional ( recommended ) to help you out.

  3. I am doing good workout-so I can eat anything !
    overeating.jpg

    Another example of a wrong advise or methodology to go about. The body reduces weight according to the proportion of calories you take and the proportion of calories you burn. This relationship has to be maintained. For reducing 1 kg of weight, a person needs to lose 7600 kcal ! So keep your taste buds hungry until you reach your goal !

  4. “I am going to the gym-I do not need aerobics/yoga”

    Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK
    AN3MGG Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK

    Yoga, and aerobics provides complete body stretching, relaxation and treatment to the body. The ancient methodology to keep fit should not be ruled out just because you’re using barbells in a gym. Practising yoga or aerobics can relax you and bring complete fitness even if you miss a day or two at the gym

  5. “Why do I need to drink water? I drink protein shake”
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    Till now, you must and should know that water is very essential for one’s health. One needs to drink lots and lots of water in order to keep the system clean. Many still do not like to keep a bottle of water with them, instead they are attracted with the all new protein shakes/juices which have emerged in the fitness world. True that some nutritional products help you building a good body, but replacing water with it is completely wrong. One should drink at least 7-8 glasses of water every day.

 

There are many other facts/myths and advises which people believe , but keeping them aside and sticking to the basics is equally important. This needs focus. Generally people do not opt for personal trainers or prefer asking experts, instead they read something, and start implementing without even knowing the consequences. Remember every body is different and practising something without supervision can lead to bad results. We at BFY recommend that training consultancy is equally important as consulting a doctor, hence there are a wide range of qualified trainers, training just for you to give you the correct form of advice. So, the next time someone advises you, do consult a fitness expert !
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Obesity- A major Risk factor for Sleep Apnea

Blog by: Vaishali Khanna

 

Obstructive Sleep Apnea (OSA) is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

 

The upper airway repeatedly collapses,causing cessation of breathing(apnea) or inadequate breathing (hypoapnea) and sleep fragmentation.The breathing stops during sleep for 10 seconds to a minute or longer.Oxygen levels in the blood decrease.Sleep fragmentation results in chronic daytime sleepiness.This disrupts healthy sleep and causes a number of short term and long lasting effects that threaten the health and well being of those who suffer from the condition.

How many people have OSA?

 

4% of men and 2 % of women aged 30-60 years meet minimal diagnostic criteria for OSA with excessive daytime sleepiness.

 

People most likely to have or develop OSA may have any of the following:

  • Obesity,especially in the upper body
  • Male gender
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese indivisuals

 

Excess body fat on the neck and chest constricts the air passage ways and sometimes the lungs.Obesity,particularly abdominal and upper body obesity,is the most significant risk factor for obstructive sleep apnea.The more obese a person,the greater the risk of apnea

 

General things that can make a big difference include:

  • Losing some weight,if you are overweight or obese
  • Avoid alcohol,sedative and hypnotics
  • Sleeping on your side or in a semi propped position

 

If you have sleep apnea,do not take sleep medicines or sedatives.These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse.The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open.

 

 

 

If OSA is left untreated,it can increase the risk of developing:

Hypertension

Cardiac arrhythmias

Myocardial ischemia

StrokePre-diabetes

Decreased quality of life

 

 

Not only does sustained weight loss improve OSA,it also improves many other independently linked co-morbidities such as Hypertension,high cholesterol and diabetes.The greater the change in body weight or waist circumference,the greater is the improvement in OSA.

 

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