5 Reasons Why Protein is Good For Weight Loss

Suryakant

Blog by: Suryakant Tripathi.

With the continued excitement for eating low-carb and Paleo–two diets known for having higher protein intake– the popularity of protein is reigning high. As you undergo your weight loss journey, you might question why protein is so prized. How does it really help youlose weight? Here are 5 reasons why protein can be your weight loss pal:

  1. PROTEIN SATISFIES & SAVES CALORIES In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.
  2. IT CURBS CARB HIGHS AND LOWSI don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret (here’s looking at you, last breakroom donut). Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
  3. PROTEIN REQUIRES MORE OF YOUR ENERGY  The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.
  4. IT FUELS FAT BURNING  It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat (I know, bummer!). During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.
  5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH  Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.

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Indian High Jump Champion- Harishankar

Suryakant

Blog by: Suryakant Tripathi.

Harishankar was born 4 April 1986 in Dhupjhor, a village in Jalpaiguri district of West Bengal. In 2003, Harishankar participated in the 3rd IAAF World Youth Championships in Athletics in Sherbrooke, Canada. He was eliminated in the qualifying round after failing to clear 1.95 m. In July 2004 during the 44th inter-state national athletics meet in Chennai, he broke the 11-year-old national record in men’s high jump by clearing a height of 2.18 m. The previous mark of 2.17 m, set in 1993 in Bangalore, stood in the name of Chander Pal Singh of Haryana. In the same meet, Benedict Starly of Tamil Nadu also managed to clear 2.18 m, however, gold was awarded to Shankar Roy on the account of fewer number of attempts. On 28 September 2004, during the Asian All-Stars Athletic Championship in Singapore, India’s best high jumper broke his own National record with a height of 2.25 m to take the silver behind Hu Tong of China. In 2007, both Harishanakar and Benedict Starly sailed past a height of 2.14 m during the 33rd National Games, held in Guwahati. Yet again it was Roy who won the gold on the count-back.

He won the gold medal in the high jump at the 2010 South Asian Games, clearing a height of 2.16 m.

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10 Diseases That Can Be Cured By Yoga

Suryakant

Blog by: Suryakant Tripathi.

Yoga can cure almost any disease under the sky. In fact it would be fair to say that you can stay free from all diseases if you practice yoga asanas regularly. And if you have developed a particular disease, the natural cure for that ailment might be there in yoga. After all, yoga is the collective wisdom of ages and encompasses a system of cure without modern medicines. Yoga can cure many chronic diseases like asthma and arthritis if it is practiced regularly. Yoga cannot cure diabetes but it is effective in controlling the blood sugar to a normal level. There are various yoga asanas that are natural cures for lower back pain and indigestion. The splitting headaches that are symptoms of migraine can be easily cured through yoga. So yoga can cure a number of severe health problems. If you don’t like popping pills for everything, then try the alternative natural cure. Here are some serious illnesses that can be cured by yoga.

  1. Asthma: The only sustainable cure for asthma lies in yoga. Inhalers can save your life when you get an asthma attack but for a long-term cure you have to practice pranayam and anulom-vulom.
  2. Diabetes: Diabetes is one of the major incurable diseases in the world. You cannot really cure insulin resistance but some yoga asanas like the triangle pose can help to control your blood sugar levels.
  3. Hypertension: High blood pressure can be caused due to a number of reasons. It is a disease that can be cured only by regular practice of meditative yoga asanas like the pranayam.
  4. Indigestion: Indigestion is not just a disease but an epidemic among working people these days. However, you can cure indigestion with medicines by trying the child pose or wind relieving pose.
  5. Migraine: Migraine headaches are often caused because there is not enough blood supply to the brain. Try the yoga poses like sirsasana or complete headstand to cure migraine headaches instead of popping pain killers.
  6. Lower Back: Pain Lower back pain has become a chronic disease among working professionals and people even undergo surgery for it. Try yoga poses like tadasana or the tree pose.
  7. Arthritis: Arthritis is a disease that causes severe joint pain and unfortunately incurable. But yoga can help control the amount of pain caused due to arthritis. Try the surya namaskar as a versatile way to cure arthritis pain.
  8. Liver Problems: Liver problems can range from minor ingestion to the severe fatty liver syndrome. To keep your liver healthy, try some very basic yoga poses that increase the blood circulation in the abdomen. The bridge pose and cat pose are good examples.
  9. Depression: Yoga is one of the most potent cures for depression. If you don’t want to be dependent on anti-depressants and sleeping pills, try yoga asanas like uttanasana.
  10. Poly Cystic Ovaries: PCOS is one of the epidemics that is attacking young women these days. The symptoms are irregular periods and it can even lead to infertility. So try yoga poses like the corpse pose to cure ovarian cysts without medication or surgery.

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What is Yoga Therapy?

Suryakant

Blog by: Suryakant Tripathi.

Yoga-chikitsa (Sanskrit) or Yoga Therapy has never been very easy to define, largely owing to the depth and breadth of the subject. And yet, simply stated, Yoga Therapy could be called a system of health care that helps treat human indispositions as naturally as possible, to alleviate pain and suffering through set of exercises, both physical and mental.

Yoga therapy, derived from the Yoga tradition of Patanjali and the Ayurvedic system of health care refers to the adaptation and application of Yoga techniques and practices to help individuals facing health challenges at any level manage their condition, reduce symptoms, restore balance, increase vitality, and improve attitude.

American Viniyoga Institute
Gary Kraftsow

Yoga therapy adapts the practice of Yoga to the needs of people with specific or persistent health problems not usually addressed in a group class.

Samata Yoga Center (U.S.A.)
Larry Payne, Ph.D.

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Traditional Yoga vs Power Yoga

Suryakant

Blog by: Suryakant Tripathi.

Yoga and Power Yoga are to be understood with different meanings and concepts. Yoga is based on the Ashtanga Yoga taught by sage Patanjali, the author of the Yoga Aphorisms. Ashtanga Yoga includes the eight limbs of Yoga, namely, yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and Samadhi.

On the other hand, power yoga is the word used to indicate the Yoga system prevalent in the western countries as a form of ‘keep fit’ program. This is the main difference between the two words.

Another interesting difference between the two words is that, while yoga aims at the highest target of the attainment of spiritual absorption, power yoga does not aim at the target of spiritual absorption for that matter. In fact, it can be said that power yoga does not have inclination towards spirituality.

On the other hand, traditional yoga has inclination towards spirituality. The fact that power yoga is not inclined towards spiritual attainment is known through the various programs promoted by the different Yoga centers in the West. It is important to know that these programs concentrate mainly on how to keep fit in both, mind and the control of body weight.

In other words, power yoga is more of the reduction of body weight. It aims at the control of cholesterol or LDL cholesterol levels in the body. Meditation techniques followed in Power Yoga aim at making the mind calm and quiet. That is why power yoga camps are conducted atop hills and other resorts. They call it yoga resorts.

On the other hand, meditation is followed in the traditional system of yoga with an aim to attain perfection in the art of mind control and self realization. These are primarily the differences between the two words, namely, yoga and power yoga.

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5 Health benefits of Zumba- Alolika Banerjee

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Blog By: Alolika Banerjee

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  1. Total body toning

During a Zumba class, you engage tones of muscles, often unaware that you’re incorporating traditional fitness moves like squats and lunges into your choreography. It tightens your body from head to toe.

  1. It keeps you coming back!

Workouts that feel like work are hard to get excited about, but Zumba is so enjoyable that you actually want to keep coming back. It completely changes the idea of exercise because it’s something you really look forward to.

  1. Great stress release.

Since it is a workout which makes you happy and not feel like a mundane routine, practicing Zumba regularly can act as a stress buster; because let’s face it, who doesn’t love dance?

  1. Can be adapted for any fitness level.

Whether you’re just starting out with an exercise program or you’re an old pro, you can still make Zumba be an effective and challenging workout.

  1. Its social!

Regularly attending Zumba classes is a great way to meet people. You seem them ever week and it starts to feel like you’re just going out dancing with your friends.


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5 tips and tricks to follow while running !

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Blog By: Alolika Banerjee

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Walking and running are the quickest ways we know to blast up to 25 percent more calories, boost your energy instantly, and sculpt lean, sexy muscles — even your abs! Here, everything you need to know about injury-prevention, speed tips, and more…plus our favorite 45-minute workout for any fitness level.

Here I give you 5 hacks to boost up your running or walking regime!

 

  1. To get started, stride right
    a
    Leaning into each stride increases momentum, which makes everything feel easier, even as you go faster. How far you lean depends on your pace. If you walk, hinge forward slightly from the hips. If you run, move from the ankles. Keep this forward-leaning position throughout your run or walk, It should almost feel like you have to take a step to catch yourself from falling.
  2. Keep your abs tight
    b

    All movement starts from your core, so it makes sense to keep it strong and engaged while you walk or run. To actively engage your abs, imagine zipping up a pair of jeans from your pubic bone to your navel and keeping them tight during the workout. You’ll tone your abs, legs, and butt.

  3. Flex your toes
    c

    Pull your toes up as you step. You’ll recruit moreleg muscles and propel yourself forward to go faster. Another way to pick up speed (and blast calories): Bend your elbows 90 degrees and keep them close to you, swinging from your shoulders. This speeds up your arms so the legs will follow.

  4. Challenge yourself
    d
    You should experience some huffing and puffing, even if you’re walking. Out with a friend? You should be a bit breathless as you talk. Another way to tell if you’re at the right pace — strap on a pedometer. Take at least 3,000 to 4,000 steps in a half hour and you’ll be within the right zone.
  5. Update your playlist
    dd

    Into Bach, not Beyonce? Give her a shot: Adding faster, more upbeat tunes to your iPod may help you to run harder and faster. It may also help reduce your rate of perceived exertion (how hard the exercise feels).


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Things that every fitness trainer must know

Suryakant

Blog by: Suryakant Tripathi.

They clock in wearing sports bras instead of pencil skirts. Peek in their supply closets and you’ll see kettlebells and battle ropes instead of paper clips and spare pens. And in their world, toner has nothing to do with printers and everything to do with defined upper arms and shapely glutes. Personal trainers have dedicated their professional lives to building better bodies. We called up some of the best in the biz and picked their brains for the slim-down, firm-up tricks of their trade.

1. Weight loss isn’t your true goal.
Often, people starting a new exercise program begin because they’re unhappy with what they see in the mirror. But a good trainer will ask you to drill down deeper.

2. Getting fit isn’t actually that much harder than staying heavy.

Yes, you will have to put some work into achieving your weight loss goals. But consider all the energy you currently expend wishing you had a different body and fretting about how you don’t have the time or energy to make a change. Trainers know the true secret to changing your body is shifting your attention away from what you don’t have and toward what you can achieve.

3. The other 23 hours of the day count, too.
Regardless of whether you’re sweating with a trainer or on your own, a successful weight loss program requires an all-day approach to movement. You might not think things like fidgeting during a meeting or tapping your toe along with the car radio could truly make a difference. A landmark study in the journal Science found otherwise, calculating that small tweaks in daily activity patterns could help heavy people torch an extra 350 calories per day.

4. The best workout won’t deliver without upgrades to your kitchen routine.

They may not use corporate-speak like “synergy” and “touching base offline,” but trainers have their own sayings. Among the most popular: “You can’t out-train a bad diet,” says Samantha Clayton, a former Olympic sprinter and personal trainer in Malibu, CA.
Your workout can complement your initial weight loss efforts and help maintain a new, slimmer physique. University of Alabama researchers recently studied women who lost 25 pounds. Those who did strength training and cardio three times per week offset the slowdown in metabolism that typically occurs after you shed pounds, staving off regain. However, you’ll have to change your eating habits to see significant changes to your body in the first place.

5. But addition can be better than subtraction.
Though you do have to watch what you eat, obsessive or near-starvation diets don’t work in the long run. Cutting too many calories breaks down the muscles you’re working so hard to build up, Clayton says. You may shed a few pounds at first by skipping meals or eliminating entire food groups, but the second you return to a regular eating plan, your beaten-down body and slowed metabolism actually trigger excess weight gain.

Focus on what to add to your diet instead of what to take away. Piling more high-quality, nutrient-rich foods like fruits, vegetables, seeds, and nuts onto your plate provides your body with the fuel to tackle your workouts while also improving your overall health.

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The kit list every personal trainers needs

Suryakant

Blog by: Suryakant Tripathi.

Regardless of your specialty, there are some items that you simply can’t ignore. All these should fit in the boot of your car and can be incorporated in any workout.

Start with the basics – these items are crucial for any personal trainer.

Stopwatch – Don’t forget your stopwatch. Sure, your phone may be able to record time but having a reliable stopwatch is a lot more convenient and means you don’t have to be messing around on your phone during a workout. Being able to record and track the progress on certain exercises will mean it’s clear to see how someone is improving over time. Simply showing this improvement to a client can be all the motivation they need to sign up for more sessions.
Resistance Bands – Very versatile and useful in so many exercises. Helpful for beginners through to professional athletes. They come in varying resistance so be sure to get a nice selection to use with your clients. Resistance bands can be incorporated in a lot of exercises and help add more alternative options to regular workouts meaning this is a useful tool in the kit bag! The bigger and stronger your clients are, the thicker bands you need. They can also be used to assist in certain exercises. Wrapping the band around the pull-up bar and resting your knees on the band will help you do pull-ups. This is great for beginners to assist with these kind of exercises.

Foam Roller – These are becoming a must in any personal trainer’s kit bag. These foam rollers help towards improving a client’s mobility. With better flexibility, your clients will notice major improvements in their squats, deadliest, pushups, etc. They can also be perfect to help offer a little massage at the end of a workout. Why not get a little more business savvy and include an optional 10 minute massage session at the end of client workouts for an extra 10%? An easy upsell and something that clients would more than likely sign-up for. If your foam roller costs you £10-20 and can make you an extra 10% on each session, that’s quite simply a very wise investment.

Exercise Mat – Exercise mats aren’t just for yoga teachers, they are another vital piece of fitness equipment for any personal trainer. It can be particularly useful if you’re thinking of taking sessions outside or if you want to focus on stretching. Exercise mats can also be great if you are doing a group class and what to give every participant enough space.

Skipping Rope – If you want to inject some intense cardio into a workout then skipping is your answer. The fact boxers incorporate skipping so much into their workouts demonstrates the effectiveness of this activity. Often ignored, the skipping/jump ropes should always be in that gym bag. Below is a video of 50 variations you can do with a skipping rope.
Balance Board – These balance balls/boards are very versatile and can be very beneficial for beginner clients. As your body tries to stabilize while doing an exercise, it forces the core to work extra hard. If getting a six pack is on your client’s wish list then think about adding one of these to your kit list!
Medicine Ball – Look out for double grip medicine balls as these are even more versatile. Medicine balls can be incorporated into many exercises for all levels. The ‘squat and throw’ exercise really does offer a complete full body workout, perfect for anyone wanting a quick session! Incorporating a medicine ball can be great for training athletes as well due to requiring ball handling skills. Spending an hour throwing a medicine ball around will suddenly make throwing around a rugby ball a lot easier! Every trainer we spoke to who helps coach sports team put medicine balls close to the top of their list!

Suspension Trainer – Using body-weight exercises to get clients fit and healthy is a great practice for any personal trainer. Suspension trainers have become increasingly popular in recent years and for good reason to. These are extremely mobile friendly and you can easily incorporate them into many different workouts. They force you to push against your own body weight so one set is appropriate for all clients, regardless of their strength or experience. This means they are a great piece of gym equipment to add to our ever growing kit list.

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