Hate supplements?- Have a look at these- they’re a must have !

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Blog By: Kartikeya Chaturvedi

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If you pay heed to the need of the body at the time when you’re doing serious lifts, you know how important supplementation is. But sometimes, supplements are taken in a wrong sense. “Supplementation ruins a body” is not always a true statement because if they are taken with advice from an expert, then it can actually get you both- power and performance. So here are few supplements listed below, which can act as your body saver at the times of strict budgets

  1. BCAA
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    The benefits of BCAAs (Leucine, Isoleucine and Valine) can be endlessly written about. In short, it promotes protein synthesis and aids in muscle recovery.  The good 2:1:1 BCAA powder will cost you somewhere between Rs. 1500- 2000 for 300-345grams.
  2. Creatine

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Creatine is just as essential as BCAA for recovery from muscle fatigue. You can choose between Creatine Monohydrate and Micronized.  A 300- 400 gram jar of branded Creatine will cost you nothing more than Rs. 1000, depending on the brand you choose.

  • Fish Oil

 

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One of the most underrated supplement, fish oil contains Omega 3 Fatty Acids that is one of the most important nutrient for your body. Fish oil is high in the dosage of EPA and DHA reduces muscle soreness and swelling from intense workouts.

  • Whey Protein ( No flavour )

 

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Raw whey is actually the base of all hugely marketed protein powders.  Brands buy raw protein from the manufacturers, make their own blend, slap their ambassador’s sticker on the jar and sell it for a bomb. A kilogram of raw whey, with a serving of 20-22grams of protein per scoop will cost you a mere Rs. 900-1000, unflavored. While raw flavoured will cost you nothing more than Rs. 1100-1200.

 


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Ten Good reasons for practising Yoga in later life

Suryakant

Blog by: Suryakant Tripathi.

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1) Yoga postures (asanas) improve strength and flexibility in joints and muscles and increases the range of movement. This reduces the likelihood of developing degenerative diseases such as arthritis and chronic pain as we age.
2) Yoga improves our sense of balance, body awareness and concentration, thereby reducing the risk of falls and fractures in seniors.
3) Yoga asanas increase bone density and strengthen bones, decreasing the risk of bone degenerative diseases like osteoporosis, (the reduction in bone density and weakening of bones as we age) another common cause of fractures in elderly people.
4) Yoga asanas correct bad posture. Good posture improves spinal health, reducing the risk of backpain, sciatica and herniated disc (slipped disc) It also allows the lungs space to function fully.
5) Yoga asanas (postures) and pranayamas (breathing exercises) work in tandem to increase lung capacity. By developing better lung function regular Yoga practise sends more oxygen in the blood, which leads to improved functioning of all the systems of the body.

6) Yoga practises improve the circulation of blood and the lymphatic system, helping to eliminate toxins and strengthen the immune system.

7) Yoga asanas and pranayamas work together to stimulate the nervous system and the brain, thus sharpening the memory and powers of concentration, improving the mood and relieving anxiety .

8) Yoga asanas work on the digestive organs and endocrine glands to improve the digestion and bowel function. Improving the quality of the food we eat, and increasing the efficiency of the digestive system can reduce the desire to overeat unhealthy foods..

9) Yoga asanas, pranayamas and meditation have been shown to reduce levels of stress, lower blood pressure, regulate blood sugar and cholesterol, therefore reducing the risk of stroke, heart disease and diabetes.

10) Yoga leads to a positive and contented state of mind through the regular practise of asanas, pranayamas and relaxation. A relaxed mind and pain free body improves the quality of sleep and sleep habits.

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Benefits of Yoga for Children

Suryakant

Blog by: Suryakant Tripathi.

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Yoga (meaning union or yoke) is the practice of accessing and integrating all aspects of our true nature — body, mind, and spirit — in the pursuit of inner harmony, says Alexandra De Collibus, a yoga teacher and founder of Sweet Pea Yoga, a yoga studio for infants, toddler, and kids located throughout Massachusetts. As yoga becomes more popular in schools through physical education classes and after-school programs, that popularity comes with controversy. Although many adults like the benefits of yoga, some parents feel that the practice might have a religious association and, like prayer, shouldn’t be allowed in a public space. They argue that yoga is an offshoot of Hinduism and that it disseminates religious and meditation principles with its use of “om” and “namaste” chanting. Some also believe that the asanas, or postures, such as the sun salutation, are a form of Hindu religious worship. To dispel this notion and avoid any religious or cultural messages, most yoga teachers focus on the benefits of the exercises and use generic terms, instead of the Sanskrit names, for the poses, renaming them cat, bridge, table, tree, downward-facing dog, volcano, and so forth. Yoga’s rising popularity can be attributed to its basic stretching advantages and improved body awareness, with the added component of a mind-body connection.

Despite the controversy, yoga is beneficial to kids in many ways. Because children encounter emotional, social, and physical challenges or conflicts, a dedicated and intentional yoga practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable for them.

Yoga is something children can practice anywhere and that the breathing, the concentration, the poses, and the way kids learn to act or react to situations, will lead to constant self-discovery and inquisitiveness. Plus, yoga is portable, and no mat, special clothing, or special pillow is absolutely necessary.

It Enhances Physical Flexibility Yoga promotes physical strength because kids learn to use all of their muscles in new ways. Whether a pose is done standing, sitting, or lying down, each one can challenge various muscle groups while helping a child become aware of his body and how it efficiently functions.

It Refines Balance and Coordination Balance is a key element of yoga. Balancing poses were created to promote mental and physical poise, as mental clarity and stability emerge from the effort of trying the poses. Even if a child has difficulty standing on one foot, she learns mental and physical balance if she can stay calm when she falls and when she gets up to try again. As children learn to improve their physical balance, they will be filled with a sense of accomplishment. Coordination is also closely tied to balance and promotes overall dexterity. Some yoga teachers and occupational therapists use finger yoga and other specialized techniques to help children with gross and fine motor coordination.

It Develops Focus and Concentration The act of practicing poses encourages children to clear their mind and focus on the effort. As a result of this single focus to achieve a particular pose or stay balanced, yoga helps children to focus and concentrate in school and get better grades, several studies note.

It Boosts Self-Esteem and Confidence Yoga helps to instill confidence and to bring learning to children on an experiential level, Enneking says. “It helps to provide building blocks for the future. It is our responsibility to develop our children’s sense of wonder and to give them a strong sense of self so they know where they belong in this world and can contribute to making their community a better place.” Yoga teaches them to persevere, be patient, and work toward their goals. A yoga teacher can only offer guidance; it is the child who has to work to succeed. Therefore, when a child masters a pose, it gives him confidence and self-esteem. Enneking often describes kids’ yoga as “prehabilitation,” a proactive action to ward off instability or sickness; yoga also provides tools for practicing compassion, mindfulness, generosity, focus, strength, and flexibility.

It Strengthens the Mind-Body Connection Yoga helps kids achieve a sound mind in a sound body by exercising the physical body and calming the mental spirit.

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Signs of a weak immune system| Sonali Shukla

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Blog By: Sonali Shukla

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How well are you keeping up with your shield guard?

Some of us appear to survive cool and influenza season with nary a sneeze. But bounty others appear to come down with a great many colds; sidelined with a ceaselessly stuffed-up nose and hacking hack that keeps going all winter. So what’s the difference between these two groups?

Find the answer below, by analysing if you are able to keep away with the following issues while making your immune system strong:

  • Drinking enough water is not your priority

Water helps your body to flush out toxins keeping your body hydrated and energised. Not drinking enough water is the common mistake we make without even realising it. Water may be a scarce source but inevitably vital for human body.

 

  • You carry those extra pounds

Excess weight has never helped nor will it ever. So obesity doesn’t only bring problems to your body but also to your immune system which can help eradicate them. So if you weigh more than you require to, it’s time for serious action. So break a leg and protect yourself.

 

  • Stress is never off your mind

Long term stress has the power to lower the response rate of your immune system, making it weak and letting in major health issues. So give yourself some time off the work. Because, “health is wealth”. If earning is important then, so is living.

 

  • Not having a good night’s rest

If you’re sleeping less than 8 hours a day, you’re welcoming major hindrances to your immune system. Let’s not forget that “A healthy mind resides in a healthy body”. So adequate sleep is not an obligation but a necessity to keep yourself safe and sound in the long run.

 

  • Falling sick is no big deal to you

When you have to carry that kerchief around all the time to be able to sniff and cough, you already are in the weak immune zone. It calls for a early morning exercising, including those not-tasty-but-healthy veggies to your diet and getting good rest.

 

None other than you can protect your body and the one who’s in-charge of accompanying you to protect it (immune system). Take simple steps towards a healthy life.


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Benefits of Cucumber- Jyoti Hassanandani

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Blog By: Jyoti Hassanandani

Cucumbers can be one of your best allies in your fitness journey. How? Read below:

1 – One cucumber is just 50 calories. At times you tend to get ravenous and look for quick snacking options. Usually you would reach out for bread, biscuits, dry fruits, junk food etc just anything that is quick to grab. These food items are calorie packed and sometimes not very nutritious. Since you are hungry you tend to hog on them and hence end up consuming too many calories. Cucumbers are low calorie option, quick to grab which even if you hog on wouldn’t add up to too many calories.

2 – One large cucumber has 2 grams of protein. Protein keeps you satiated for longer duration of time. So if you eat 3-4 cucumbers in a jiffy then effectively you have still consumed just 150-200 calories and 6-8 grams of protein.

3 – Cucumbers are natural diuretics. It flushes out excess water from your body. It is high in potassium. Potassium counterbalances the effects of sodium. Hence eating cucumbers can help you counteract the effect of excess salt you tend to intake. Potassium is also associated with lower blood pressure,

4 – Cucumbers are widely used for detoxification and colon cleanse. It is high in soluble fiber. A healthy colon promotes better assimilation of food and faster metabolism. So regular intake of cucumbers keeps your colon healthy.

5 – Cucumbers make a very good snacking option in between meals as they are low in calories. So don’t add up much to your overall daily calorie intake.


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Are you working out and getting no results?- Read the blog to know why!

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Blog By: Kartikeya Chaturvedi

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There is a reason why everything happens and there are many reasons why you are not getting your desired results even after working very hard at the gym. It is true that a lean body comes after hard work, but that’s why we rate smart work over hard work!
Here are the reasons we list below to let you know, that what might be going wrong in your case.

  1. You’re not eating enough- Starving?

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    If you want to get big, you have to eat big. The first rule of bulking up is to eat properly.  When your calories are in surplus, you put on weight; when they are in deficit, you lose weight. To get there, eat at least 6-7 meals a day rich in good carbs, healthy fats, proteins and vegetables.

  2. Eating junk to maintain calories- Eh?

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    Eating big does not translate into eating junk!  You need to eat clean to get that lean bulk or else, you will pack on fat. Our goal is to add on more muscles, not fat. Add complex carbohydrates like brown rice, sweet potato, oats, proteins like chicken, whole eggs, fish, paneer and whey protein. Healthy fats like olive oil, nuts, and avocado are a must. Remember, in a bulking phase good carbohydrates are your best friend.

  3. Inadequate Sleep
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    One of the most ignored aspect of muscle growth—sleeping—can immensely amplify your gains.  A good physique is a result of synchronized intense workouts, proper nutrition and adequate amount of rest/sleep. Always remember, muscles are torn in the gym, fed in kitchen and grow in the bed. At least 6-7 hours of sound sleep is mandatory for effective hypertrophy.

  4. Too much or too little cardio !
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    It is extremely important to incorporate some amount of cardio in your bulking up schedule for the following reasons: it keeps your heart function smooth and it helps tame the unwanted fat. For ectomorphs, 15-20 mins of low intensity cardio twice a week is more than enough. Whereas for endomorphs, 30 minutes of low or moderate intensity cardio 5-6 times a week would give them that extra edge.  Also remember, doing excess cardio, and skipping weight training will lead to muscle loss.

    So, to bulk up like hulk, follow these and achieve your goals with ease.


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Indian @ Rio Olympic 2016: Tintu Luka- Track & Field

Suryakant

Blog by: Suryakant Tripathi.

Tintu Luka (born 26 April 1989) is an Indian track and field athlete who competes in the 800 metres and 400 metres. She is the national record holder in the women’s 800-metre race. She is coached by P.T. Usha at the Usha School of Athletics, Koyilandy, Kerala, and is supported by Olympic Gold Quest.

She was awarded Arjuna award by Government of India in 2014.

In 2008, Luka won a silver medal in the 800-metre race at the Asian Junior Athletics Championship in Jakarta.

Tintu Luka won the bronze medal in the women’s 800 metres event of the track and field competitions at the Asian Games 2010.

 

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Treat your taste buds with these healthy snacks everyday!

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Blog By: Kartikeya Chaturvedi

We all get bored with our diets, specially when we are on a fitness regime. I thought why not bring something tasty to your knowledge so that you can keep up with your health as well as the taste buds? Following are some super healthy snacks specially chalked out for you . Thank us later !

  1. Almonds and Peanuts

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    A handful of almonds or peanuts will not only keep you full but also provide the daily dose of protein you need. The only effort you need to make is pack it in an air-tight container. To make them more delicious you can roast them and sprinkle some salt and pepper on it.

  2. Sprouts

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    Sprouts are low in calories, high in fibre and protein and an excellent choice to munch on in between work. If your taste buds are always on the lookout for something chatpata, make a sprout salad with chopped onions, cucumber, tomatoes and green chillies.

  3. Rice Flakes
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    Who doesn’t like Bhel Puri or any other chaat made with puffed rice. If you are not a pro with bhel puri, just toss in some cucumber, tomatoes, roasted peanuts, green chillies, salt and you are good to go. Poha is another easy thing to make and if not that, then just get a packet of diet chidwa.

  4. Oats

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    Oats are really easy to make and we are not talking about those ready to eat oatmeal that are full of preservatives. All you need to do is cook oats in water or skimmed milk and it takes even less than 10 minutes to make it. Show off your culinary skills guys!

  5. Boiled Eggs

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    Boiled eggs are an excellent source of protein and possibly the first thing our gym trainer asks us to include in our diet. Boil extra eggs so that you can have some in the morning and leave some for the later part of the day. Though be a little conscious about the smell.

  6. Fruits
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    When we said that eating fruits everyday gets boring, we did not intend on eliminating them totally. You can change the fruits daily. For instance, frozen bananas on one day and maybe fruit cream on alternate days.  Even apples and peanut butter make a great combination.

  7. Yoghurt and Boiled Vegetables
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    Yoghurt is great for our digestive system and is a good source of probiotics. To make your snack more delicious and nutritious, you can boil your favourite vegetables and mix them with an yogurt dressing.


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“Be fit,Stay Fit, Help others Keep fit” Says Mr.Rajeev Goenka (Founder Ceo, BFY)

source: https://www.youtube.com/channel/UCL1t7vEG7N1DzgLfN7c0gjg

Every company has it’s vision and mission and it is a responsibility of the company to make sure, they also are contributing to the society and country. Mr. Rajeev Goenka, Founder Ceo of BFY Sports n Fitness, a company which is offering & promoting healthy lifestyle in India since 1999 was on a business tour when he was interviewed in Pune. That’s when we asked him to give a short message to the public, about his idea of fitness, and how he plans to skilfully build India into a healthier country. Watch his interview and share your comments!

 

 

By: Kartikeya Chaturvedi