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The fitness industry has become a vast field which offers a different range of services and facilities. Invest in your body today to see better results tomorrow, quotes Guradesh Mann, a fitness enthusiast and a prominent name who has been promoting a healthy and fit lifestyle for many years.

Hailing from Chandigarh, he is an online fitness trainer and contest prep coach whose aim is to stay fit and keep everyone fit. Since high school and college, Mann was very inclined towards bodybuilding & fitness.

He did his Bachelor in Physiotherapy in 2010 after which he did an ETGOM Diploma course in Modern Orthopaedic Medicine (Cyriax). Since the last 13 years, Mann is transforming lives by urging people to stay fit and workout. While looking at the lack of correct knowledge available to most trainers, he established his own certification course by the name of Fitness Evolution.

He is also coming up with one of its kind, in-depth online fitness certification soon by the name of Elite Coaches & Fitness Academy. Besides this, to cater to his clients supplement needs, he runs AGM Nutrition which is an online supplement store. He believes that diet and nutrition play an integral role more than the workout.

He says, Having a fit toned body is not an overnight process. It takes years to build the physique. Along with optimal training, your eating habits will dictate how you look which is usually the most neglected part.

Due to the coronavirus outbreak, Guradesh has set up a home gym and he never misses his workout session. In the quarantine, keep your calorie intake in check, consuming adequate protein, fiber and good fats, avoid overeating. Try to work out at home with dumbbells or bodyweight exercises. Also, keeping an account of your daily steps is also a good way to stay active, he says.

The fitness coach, on his Instagram, is keeping many interactive live sessions with his followers and he even shares informative content about health and fitness. Guradesh Mann, in the last few years, has earned a lot of accolades and recognition.

In 2006, he was awarded Sub Junior Mr Chandigarh Award after which he won the title of Junior Mr Chandigarh in 2007. In 2008 he was Mr Panchukula, in 2009 he was Mr Chandigarh; both for the 90 kg category. The next year he won Mr Mohali Overall Champion.

In the 100 kg category, Guradesh became Mr North India in 2011. Apart from this, he has even represented India in World Bodybuilding & Physique Sports Championship in Budapest and Mumbai in 2013 and 2014 respectively.

With having represented the nation in Asian Championships in Seoul and Pune in 2017 and 2018, his latest achievement was in 2019 when he stood 6th at Amateur Olympia in Las Vegas. Currently, Guradesh Mann is spending all his time at home and inspiring people to stay fit by staying indoors.

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Fitness coach Guradesh Mann stresses on healthy eating habits and active lifestyle - The Statesman

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Running hot tip: don't ignore your hips before hitting the pavement. According to Alison Freeman, an IRONMAN certified coach and USAT Level II endurance certified coach, this part of the body directly plays into your running form.

"Your hips are a key component of your contralateral (side-to-side) kinetic chain, which goes from one shoulder to the opposite ankle," Freeman explains. "They connect your core to your legs, and also incorporate your gluteus muscles. The hip must be both stable enough to properly load your leg and flexible enough to allow for full range of motion during your run stride."

Consider this piece of info another reason why properly stretching before running is so important but simply touching your toes, or any sort of static stretching, isn't going to cut it.

"We've actually moved away from traditional static stretching before runs, as lengthening a 'cold' muscle can be counterproductive," Freeman explains.

Experts actually claim that static stretching prior to runs could set you up for injuries.

Instead, Freeman suggests muscle activation and dynamic stretching.

"Activation is a fancy way of saying that we want to prime your muscles for the movements they are about to do," Freeman explains. "Dynamic stretching prepares your body for the mobility that is needed for effective stride length, without compromising the elasticity that your muscles require for movement."

To work on hip mobility before a run, Freeman suggests adding these two moves to your dynamic stretching routine.

Lunge and Reach Back:

Low Lunge With Twist:

Click here for more health and wellness stories, tips, and news.

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Add These Hip Stretches to Your Running Warmup Routine - POPSUGAR

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Couldlockdown actually prove beneficial?

Eager to put a positive spin on the situation, many elite sportspeople have suggested they are using the lockdown period to improve elements of their physiology they would not normally have the time to focus on. What they might lose in one area of training, they might gain elsewhere.

Bradshaw says: When it first started I thought there was no way I could gain anything from it, but actually I feel like Ive done a really good job of staying fit, getting strong and doing things that I wouldnt necessarily do.

Im useless at cardio or endurance but the only thing you can do thats inclusive for everyone is cardio, so every week my group has been doing some sort of cardio competition. The first one involved push-ups, burpees and squats. I suck at it so bad, but because Ive been doing it Im actually a lot fitter and definitely stronger than I ever have been.

Rebecca Robinson, sports and exercise medicine consultant at the Centre for Health and Human Performance, has worked closely with British Canoeing and GB Boxing during the lockdown period and says the extra time can be used wisely.

The Olympic cycle is a four-year cycle so now its about extending that out for a greater period of time, she says. In some ways there are some positives to be gained from that - there are some background areas that we can focus on more as we extend out that cycle.

For some, we get a little bit of an extra chance to step back and look a bit more globally around that athlete to improve things for them.

For athletes of Olympic standard, the uncertainty is one of the toughest things to deal with as they attempt to maintain a level of fitness and remain flexible to a vastly changing environment, all while having little concept of when their next competition might come.

In the long term, the problems should be minimal, with the rearranged Olympics in the summer of 2021 still some time off. But there are certainly short-term issues to returning to competition.

Having only been able to train on tarmac during lockdown, Olympic and world 800m finalist Lynsey Sharp says she would need around a month in spikes on the track before racing again. Tackling a more technical discipline like pole vaulting, Bradshaw estimates around two months.

Robinson also says the return to normal training will need to be carefully monitored after lockdown eases.

One of the areas we are planning for is where people have been training in an unusual environment and working differently to normal, she says. We have to look very carefully at their physical conditioning to make sure we dont get people picking up injuries when transferring back into the normal environment.

Its hard to put a number on the length of time it takes for that transition back, but it would certainly be a number of weeks to return to a normal training regime, keeping a close on things physiologically, and then returning to a competition phase.

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Olympics 2020: What does the lockdown mean for the fitness of athletes? - The Telegraph

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Photo-Illustration: by Stevie Remsberg; Photo: Getty Images

Hot Bod is a weekly exploration of fitness culture and its adjacent oddities.

The premise of the digital fitness platform the be.come project is straightforward: one new routine per week. The setting, the plan, the movements are all plain. Its the repetition of the routine throughout the week thats the best type of simple the kind that clears stuff out of the way so that you can get deeper into something. Yes, the physical recall breeds familiarity and the ease of muscle memory. Its the arrangement the same thing, the same thing, just for a while, just for a week, then it will change thats been a helpful corrective for my restless mind. Theres something about repeating a movement, but not forever, thats primal and soothing.

Id call the movement in the be.come project something like well-paced active stretching to a playlist. Its graceful and flexed, maybe something between Pilates and yoga. Maybe this is what calisthenics is. As the music dips from Pony to Jolene, the movements dip from curtsy lunges to butterfly crunches. It loves an oblique twist. Loves to challenge your balance. Its hold all of your body extremely still, then very slowly move one muscle until it heats up everything around it. In a rhythmic fashion that feels a little dancerly. Wow! Dancerly! I mean, can you imagine how elegant and insufferable you seem after you feel dancerly? Sooo insufferable, but theres no one there to witness it.

The routines are low commitment, about 25 minutes per video. Its the nice middle. Its enough that I feel like Ive done something, even if its the only exercise I do all day. Its also not so much! It has an interesting effect of shaking me out of doldrums and out of the house on a bike ride or a stair run. Theres something about this whole thing that makes me feel organized. It makes me feel like a streamlined little praying mantis.

I also really appreciate that the routine videos are filmed from the back. Compared to a video that faces the instructor, this feels way more like being in a class, which provides a subtle comfort. The videos show be.come project creator Bethany C. Meyers and two participants, who each demonstrate a modification to the routine. Along with the videos each week, on the be.come projects app or its website, there are tutorials, though Im too much of a dilettante to learn about what Im doing wrong. The be.come project has a ten-day free trial, then $35 per month after that to get access to This Weeks Routine. Recently, the company has started offering varying tiers of support for people in need.

The be.come project organizes time into steady slices, when time generally feels like its slipping by. Since the new routine was posted on Monday, Ive done the be.come video every day, though this new routine hasnt been my favorite. Theres a series that I privately refer to as drumstick leg, which is both difficult and boring. Some of the songs Im hard eh about. And last weeks routine was my favorite so far smooth, slinky, peaceful, kind of groovy. That video is still up, right next to this weeks, but I havent gone back to it. Sticking to whatever comes up this week feels like part of the project. I know its just for a few more days. Then Monday will come, and the routine will change. The future will be different.

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What If Everything Were As Simple As This Fitness Routine? - The Cut

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Anne Coleman considers herself to be body positive, part of a social movement that accepts different body shapes and sizes. She takes pride in her appearance and has attended size acceptance events like the Curvy Con, an annual convention celebrating plus-size brands and individuals, and an early screening of Fattitude, a film about weight stigma.

And yet Ms. Coleman, who weighs more than 200 pounds, would like to weigh less. She doesnt want to be skinny. Just able to move around more easily.

I want to walk a certain distance without getting out of breath, said Ms. Coleman, 32, who works in attorney recruiting at a Manhattan law firm. I want to walk around New York in the summer without sweating to death. Id like to climb Machu Picchu.

Its an issue she regularly wrestles with. As someone who supports size acceptance the rights of all people to not be judged for weighing as much or as little as they want Ms. Coleman wonders: Is it OK to rail against fat discrimination but still want to lose weight? Or does that make her part of the problem? Ive had people question whether I truly love myself if I want to be thinner, she said.

Her feelings are similar to those expressed by the author Roxane Gay, who once weighed 577 pounds and has discussed her own ambivalence about weight loss. I worried that people would think I betrayed fat positivity, something I do very much believe in, even if I cant always believe in it for myself, she wrote in a 2018 essay on Medium, after admitting that she had undergone weight loss surgery. I worried that everyone who responded so generously to my memoir, Hunger, would feel betrayed. I worried I would be seen as betraying myself.

The core argument of the body positivity movement is that intentional weight loss doesnt work and, in fact, causes more harm than good. In an effort to try to attain some impossible standard of beauty, the thinking goes, people end up with lasting emotional and physical damage that sabotages any efforts to lose weight and could even cause early death.

Studies back this up: Most weight-loss efforts are ineffective in the long term and can lead to weight cycling, a risk factor for hypertension and diabetes, among other health problems. According to a 2015 report in the American Journal of Public Health, the probability of an obese person ever attaining a normal body weight is low; most people who do lose weight gain it back within five years.

And though many appreciate the work of larger-bodied celebrities like Lizzo, Chrissy Metz and Joy Nash, size discrimination is very much alive. Piers Morgan, for example, slammed Cosmopolitan UK for featuring the plus-size model Tess Holliday on its cover. Apparently were supposed to view it as a huge step forward for body positivity, he wrote on Instagram in 2018. What a load of old baloney.

Last year, on Real Time With Bill Maher, Mr. Maher said that Fat shaming doesnt need to end, it needs to make a comeback.

Fat shaming is also playing out during the global Covid-19 pandemic. Recent studies have linked obesity to an increased risk of complications from coronavirus. These findings, size activists argue, only exacerbate the vitriol they already feel, especially by the medical establishment.

Fat people have faced tremendous stigma from doctors and tend to not seek medical attention until their illnesses is more advanced, said Ragen Chastain, 43, a fat activist in Los Angeles who blogs at Dances with Fat. She said that in addition to sheltering in place to protect others, the fat people I know have been strictly observing quarantine because of a fear that we will experience weight stigma if we do need medical care.

Deb Burgard, the co-founder of Health at Every Size, an online community that promotes weight neutrality, agrees. People wouldnt try to lose weight if the world didnt conspire to make them feel so terrible about being fat, she said.

But the tension among fat-shamers and fat-accepters can be wrenching for the swath of people who are overweight and trying to figure out whether they need to strive for self-acceptance or start another diet.

I kind of feel stuck between people bashing me for having obesity and telling me I should lose weight, and the other half that says you should love yourself and that means you shouldnt lose weight, said Sarah Bramblette, 42, of Miami. Im bad for wanting to lose weight, and Im bad for not losing weight.

Ms. Bramblette, who weighs nearly 500 pounds, had gastric bypass surgery in 2003, and a second procedure in 2010. She lost about 250 pounds after the operations, but had medical complications and gained it back. Ms. Bramblette, a spokeswoman for the nonprofit Obesity Action Coalition, said she cant deny that her excess weight is hard on her body and contributes to illness.

A 2013 study from Columbia University found that obesity contributes to nearly one in every five deaths among Americans between ages 40 and 85. And the Centers for Disease Control and Prevention links obesity with heart disease, stroke, Type 2 diabetes and some cancers.

The tricky thing is that the people who advocate health at every size are sort of assuming that people who are overweight dont have any health issues, said Katie Rickel, a clinical psychologist and the chief executive of Structure House, a psychologically oriented residential weight facility in Durham, N.C. The vast majority of our folks have diagnosable health conditions that would be corrected with weight loss.

Doctors and nutritionists are grappling with the best treatment methods. But their approaches vary. At Structure House, we take the stance that its negligent to not address that and not to honor peoples real desire to get to a healthier weight, said Dr. Rickel.

Then there are anti diet nutritionists who refuse to weigh patients and dont keep scales in their offices. Instead, they tell clients, many of whom struggle with overeating or binge eating disorder, that weight loss might occur as a result of healthier eating and improved self-care, but that it shouldnt be the goal.

Dana Sturtevant, a nutrition therapist in Portland, Ore., said that she does not recommend weight loss for her clients. I tell clients You will gain weight, lose weight, or it will stay the same. Anyone who says they have a solution is lying and colluding with weight culture.

Molly Carmel, 42, understands the conflict between wanting to be thinner and wanting to rebel against cultural norms. At her heaviest, she weighed 350. She lost 170 pounds from gastric bypass surgery and bulimia, as she put it. Then she founded The Beacon Program, an eating disorder center in Manhattan.

While she does weigh clients, she doesnt let them see the number. Im not saying to get into this skinny mini body, said Ms. Carmel, author of Breaking Up With Sugar. But when youre eating in a way thats supporting a really heavy body, its arguable that thats self-love. When I weighed 325 pounds, I couldnt get into the shower. My underwear stopped fitting. That girl deserves to release weight if she wants to, culture or no culture.

In her essay, Ms. Gay put it this way: I had to face the extent of my unhappiness and how much of that unhappiness was connected to my body, she wrote. I had to accept that I could change my fat body faster than this culture will change how it views, treats and accommodates fat bodies.

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Fighting Fat Discrimination, but Still Wanting to Lose Weight - The New York Times

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Is it time to eat yet?

By now you've probably heard ofintermittent fasting, arguably the hottest health trend of the last couple years. It's been heralded as not only a foolproof weight-loss method, but also a potential cure for things like high cholesterol, high blood pressure, poor sleep, insulin resistance, even cancer and Alzheimer's disease. Arecent study in The New England Journal of Medicinelinks fasting to "increased stress resistance, increased longevity and a decreased incidence of diseases, including cancer and obesity."

Want to learn more? And maybe try it yourself? Here's everything you need to know about intermittent fasting (which I'll also refer to as "IF"), including some of my own experiences with it.

Editors' note: You should always consult with a doctor before making changes to your diet or eating behaviors.

Most of us eat throughout the day, starting with breakfast when we wake up and perhaps ending with a dessert or snack after dinner. If you have breakfast at 7 a.m. and a final snack at 8 p.m., you're consuming food for 13 hours; that's your current "eating window." The idea behind IF is simply to shorten that window -- not necessarily to eat less (though of course that's part of it), but to eat less often.

For example, most experts agree that you can start to experience IF benefits with an eight-hour eating window, meaning a 16-hour fast. So you could have lunch at noon and still have your 8 p.m. snack (well, ideally 7:45 p.m, so you're actually done at 8). That's it. If you can stick to that, it may be enough to produce results.

But, wait: Isn't that just skipping breakfast? And haven't we heard for years that skipping breakfast actually leads to weight gain? Yes and yes. However, IF requires a "clean" fast to be effective (more on that below), and once you get accustomed to it, your appetite should correct so that you no longer overeat once your window opens.

Here's what I love about this: It costs nothing. It requires nothing: You don't have to buy books or gear or supplements or meals. You just adapt yourself to a slightly different way of eating (or "WOE") and that's it. The simplicity -- and affordability -- of IF is what drew me to it.

Read more: How to do intermittent fasting safely

No food is "off limits" with IF, you can eat whatever you want during your window.

Gin Stephens is the author of Delay, Don't Deny: Living an Intermittent Fasting Lifestyle. Those first three words of the book are the key to what makes this WOE worthwhile: You're not denying yourself anything, you're merely delaying it. You don't have to give up, say, pizza because of the carbs or ice cream because of the sugar. You just have to wait until your window opens; then you can eat what you want to eat. No, not the entire pizza or a whole pint of ice cream; you still have to be reasonable. But there are no exclusions. And that's incredibly liberating.

Think about nearly every other diet in history: Atkins, South Beach, paleo, keto. They all require you to either cut out certain things entirely (fat, carbs, sugar) or eat an excess of something else (protein, cabbage soup). The reason these diets typically fail is they're not sustainable.

Stephens is fond of this saying: "'Diets are easy in contemplation and hard in execution. Fasting is hard in contemplation but easy in execution.' I absolutely love that quote, because it's so true," she says. "We've all started a new diet and we're all in. Then, as the days go by, the diet gets harder and harder to stick to. Intermittent fasting is the exact opposite. Instead of getting harder and harder, it gets easier and easier."

Lost amid the talk of IF's various health benefits is a very real secondary perk: saving money. When you cut your diet down to one or two meals per day, your food costs drop accordingly. It's impossible to say exactly how much you stand to save, because it depends on how often you dine out, what you buy at the grocery store and so on.

But even if your total food expenses drop by just 25%, that's ahugedifference. Suppose you typically spend, say, $100 per week on food. If you subtract the cost of seven meals per week, that might realistically lower your expense to $70. Over the course of one month, you'd save $120. Over one year, $1,440.

That's a vacation. A down payment on a new car. And there's a bigger-picture benefit as well: You're lowering your impact on the planet. Imagine if entire populations switched to two meals a day from three. We could get by on fewer crops and animals, which in turn would reduce overall water consumption. Maybe that's a bit of pie-in-the-sky thinking, but there's truth to it.

I mention all this because after I started IF, I noticed I was spending less on food. And then I started thinking about the external benefits of less food consumption, and that made me feel even better about it. Eat less, help the planet. Win-win!

More recently, I realized it also means fewer trips to the grocery store and carry-out restaurants, meaning less chance of exposure to the coronavirus.

You might have to give up late-night snacking with IF.

There are two schools of thought with regard to how to structure your fasts. The first is fairly different from what's described above; it's commonly known as 5:2, meaning you eat normally for five days of the week and fast for two. That may work for some, but two days of virtual starvation doesn't sound very appealing.

I prefer the daily method: Fast for at least 16 hours per day. The aforementioned New England Journal of Medicine study was based on an 18:6 structure: 18-hour fast, six-hour window.

"16:8 is a great place to start," Stephens says, "but it may not be a weight-loss window for many people. That's because fat-burning ramps up between hours 18 and 24 of the fast. 19:5 was a great weight-loss sweet spot for me, and I lost at about a pound per week when doing it. With 19:5, you fast for 19 hours a day and have an eating window of five hours. Your sweet spot may be different from mine, of course. Maybe it will be 18:6 or 20:4." Experimentation is key, she adds.

Before you embark on this journey, I recommend reading CNET writer Caroline Roberts' guide to doing intermittent fasting safely.

If your eating window doesn't include breakfast, you can still drink coffee as long as it's black and unsweetened.

The most important part of the equation is not the length of the window; it's the fast itself, which much be entirely "clean," according to Stephens. That means water, coffee and tea only, with absolutely no added fat, artificial sweeteners or the like. No bone broth, no water with lemon, no flavored teas. No gum, no mints, nothing with calories, period. The goal is to deprive your body of anything that triggers insulin production, because an insulin-deprived body turns to fat stores for energy.

One of the toughest hurdles for many people is giving up cream and sugar in their coffee. I was always a sugar man; when I made the switch to black coffee, it sucked for maybe a week or so. Now I'm a convert; I actually like it better. My advice to you: Suck it up and get used to drinking it black.

Stephens can't stress enough the importance of following the clean-fast rule. "For anyone who has ever tried IF in the past but was not fasting clean, now you know why it was so hard for you. The clean fast is so much easier, I promise."

Stephens has a new book -- Fast, Feast, Repeat: The Comprehensive Guide to Delay, Don't Deny Intermittent Fasting -- coming this June, with "a deeper dive into the science" than her first book. In the meantime, she recommends two other titles: The Obesity Code, by Dr. Jason Fung, and AC: The Power of Appetite Correction, by Dr. Bert Herring.

There's also a Facebook group -- Delay, Don't Deny: Intermittent Fasting Support -- that's an offshoot of Stephens' first book. It boasts a whopping 250,000 members who ask and answer questions and share stories and encouragement. You'll also find a lot of before-and-after photos that illustrate exactly how effective IF has been for some.

But not for all. You'll also see posts along these lines: "I fasted clean for two months, ate one meal a day, and didn't lose a single pound." Others will note that it took them six months before the scale started to budge. "It takes time," Stephens says. "We didn't become overweight and unhealthy overnight, and it takes time to reverse these health conditions. Once your body has begun healing, fat loss is more likely." How long that actually takes depends on a variety of factors, including age, sex, starting weight and so on.

I started IF in August 2018. At the time I weighed around 181, which is acceptable for a 6-foot male. But I'd been 175 for years, and suddenly it seemed I couldn't control my eating. I didn't like where my belly was headed.

After about two months, during which my fasting windows varied (but averaged around 17:7), I'd lost 10 pounds. Needless to say, I was pleased with that result and became pretty evangelical about IF. My excitement stemmed from not only the weight loss, but also the total lack of hardship. This didn't feel like a diet; it felt like a smart way to live.

In fact, I discovered that I really liked having a window. When I was feeling a little hungry in the late morning? Just wait a bit longer, I told myself, your window opens soon. Then I'd busy myself with something and forget about it. And if I wanted a snack after 7 p.m.? Too bad, window's closed for the day -- but you can have it tomorrow.

I stuck with it for about 10 months, though I'll admit I got frustrated at times. For one thing, I'd been hoping to lose another 5-10 pounds, and assuming they'd come off as easily as the first 10, but the scale held firm at 171.

Meanwhile, there were times when it was much harder to manage my window, like during family vacations, when we'd all eat later than usual and breakfast was a part of the experience. Then came the holidays and various parties and family gatherings, which also presented window-related challenges. With a little planning it's possible to adjust to these things, but ultimately I just got lazy about it -- probably because I'd lost the weight I'd initially wanted to lose.

Over the summer I decided to pump the brakes. But six months later, the scale was once again showing 180. (Actually, 182 this time.) So in January, 2020, I went back to IF, and once again I'm really liking the simple discipline. I now do 18 hours on average; when I get to around 16 hours and start to feel a little tired or hungry, I hop on the elliptical or go for a run. By the time I'm done and showered and have made myself lunch, it's no trouble hitting 18 hours. Sometimes I stretch to 19 or even 20.

Result: After four months (almost to the day), the scale shows 171. (One piece of advice, though: Stay off the scale. Weigh yourself once a month, tops. Otherwise that thing will drive you nuts, because weight fluctuates like crazy.) In the interim, I've eaten an almost embarrassing amount of food while my window was open. I don't have a sugar monkey on my back; I have a sugar gorilla. Nevertheless: I'm thinner. And I'm going to see if I can hit 165. This lifestyle -- not diet, mind you -- is a piece of cake. Speaking of which, think I'll go have one of those.

Whether you're fed up with diets or just want to improve your overall health, intermittent fasting is absolutely worth a try. It costs nothing to do and can actually save you money. Maybe even help the planet and keep you further from germs.

Your thoughts?

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Intermittent fasting: How it can help you lose weight and even save money - CNET

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1Big Fat Lie #1

You Cant Add Muscle and Lose Weight

Your muscles contribute to a hefty 20% of your metabolic rate, according to the International Journal of Obesity, while your fat mass uses up a mere 3% of your energy. That means adding muscle through strength-building exercises is crucial to staying lean.

2Big Fat Lie #2

You Need to Swap Sat Fats For Good Fats

Most foods contain a mixture of both types, says nutrition consultant Steve Grant. Its not one way or the other. Whats more, the sat fat in grass-fed rib-eye contains roughly the same calories as the supposedly healthier salmon. Plus, feta weighs in lighter than nuts.

3Big Fat Lie #3

Carbs Are the Enemy

Oh, 2010 called, and it wants its meal plan back. Some people can thrive on minimal carbs, but theres no need. Aim for 1g of carbs per kilo of bodyweight in the hour after training: the optimal formula for storing those grams as muscle, not fat.

4Big Fat Lie #4

Rest Days Are Crucial

True, you cant go at it 100% all the time. But gently training the same muscles you targeted yesterday cycling after squats, say can counteract pain and boost circulation, improving nutrient delivery to your quads and helping you maintain weight loss.

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4 Lies About Nutrition That Are Holding Back Your Weight Loss Efforts - Men's health UK

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Should you be aiming to lose weight during lockdown? No pressure - after all, you're probably already trying to juggle home schooling, work life, and family care - but with some experts suggesting that body fat should be considered alongside age when it comes to calculating who's most at risk from Covid-19, it's worth at least considering.

Research from Brown University, Rhode Island, suggests that patients with a BMI over 35 are more likely to go into intensive care, and those with a BMI over 30 when combined with a history of heart disease are more likely to need ventilation. Once that occurs, excess weight can also cause other problems - one study reports that it's slightly more difficult to intubate obese patients, while there's evidence that excess fatty tissue can complicate ventilator management.

Finally, of course, being excessively overweight can cause other health issues, which nobody wants to deal with when the health system is already overstretched.

First things first, though: this isn't the time for drastic measures. The effects of dieting on the immune system aren't fully understood - at least one study has suggested that eating less might actually enhance it in some cases - but research on Olympic athletes found that severe caloric restriction can impact both immunity to and recovery from illness. That means you shouldn't aim to cut calories too drastically, but also that you should pay attention to nutrient density, by eating foods that are high in the vitamins, minerals and phytonutrients your body needs, rather than ones that just fill you up.

Exercise shouldn't be your first priority when it comes to fat loss. Though doing your morning PE with Joe Wicks - or an 11am walk, or a handful of squats while you watch Netflix - has a host of benefits, the caloric burn associated with even a hard half-hour of lunges and burpees barely equates to half a dozen biscuits. And, frankly, jumping into an intense exercise regime with no training history to lean on might do more harm than good.

So, what should you be doing? The simple answer is to build good habits around food, and break - or at least control - bad ones.

"One solution is to work on your intuitive eating," says Mays Al-Ali, a nutritionist. "When you're thinking about snacking, stop to ask yourself, 'am I hungry, or am I bored? Has something upset me?' If you're hungry, have something - otherwise, address the problem, maybe by going for a walk or doing something creative." Drinking water will also help: it's easy to mistake thirst for hunger.

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And while you have more time at home, take advantage: "Learning to cook and meal prep can be incredibly mindful," says Lee Chambers, a performance nutritionist. "It bolsters our mental health as we gain the satisfaction of creating something from scratch, and is something that can put a smile on others' faces."

Batch cooking can be an easy way to avoid the lure of a Deliveroo or a ready-made dinner: "Include pulses and beans to aid satiety and digestion," says Al-Ali. "You should also be eating 0.8g of protein per kilo of body weight a day, so consider adding extra to meals that don't include enough - I'll throw a scoop in my morning porridge, for example."

If snacking is an issue, switch the worst of your weekly shop for healthier options - Al-Ali suggests switching milk chocolate for dark chocolate, for instance, which you're less likely to binge on - and keep biscuits and sugary cereal out of sight, so you're less likely to grab some on a tea run.

Last but not least, you should reconsider your alcohol intake. "It's not just that alcohol is full of empty calories," says Al-Ali. "It contributes to food cravings and acts as a depressant, which you don't need right now. Try to cut down - maybe by keeping your intake to Friday or Saturday nights, for instance."

Everyone's facing their own challenges in lockdown, and adding to them with a restrictive diet shouldn't be anyone's priority. But at the same time, this could be the ideal moment to assess how you eat, learn new kitchen skills, and master a handful of recipes to replace your fast food habits. It could change - and even save - your life. ?

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Green tea is one of the most popular beverages of health and fitness enthusiasts. It contains potent antioxidants and is an anti-inflammatory. It has detoxifying compounds that help protect your body from free radicals. The catechins, anti-inflammatory polyphenols found in green tea, can significantly bring down your risk of cancer and also heart and liver disease. Besides its range of health benefits, green tea also helps you lose weight. Also Read - Want to lose weight fast? Pick the diet that suits you best

According to a 2019 study at the Ohio State University, green tea encourages the growth of good gut bacteria, and that leads to a series of benefits that significantly lower the risk of obesity. The Journal of Nutritional Biochemistry published this study. Another study at Oklahoma State University found that people who drank green tea or took green tea extract lost about 1.3 pounds more over 8 weeks than people who drank water. A few other studies also suggest that even decaf green tea may have weight loss benefits. Also Read - You don't need fad diets and grilling workouts to lose weight: Small lifestyle changes will help

Of course, you must remember that just adding this beverage to your diet alone will not help you lose weight. You also need to follow a healthy diet and exercise for weight loss. But yes, a couple of cups of green tea a day will definitely speed up your weight loss journey. It has a high concentration of vitamins and minerals and is very low in calories and this helps when you want to lose weight. Also, if you have it just after your meals it will help you lose weight faster because this is the time when your metabolism is most active. Here, let us take a look at how this beverage helps you lose weight. Also Read - Weight loss: Best yoga asanas to burn off your extra kilos

Green tea contains caffeine and this acts as a stimulant. It can hasten your fat burning process and improve exercise performance. Drinking a cup of green tea before your workout will help you lose weight much faster than otherwise.

This beverage is loaded with potent antioxidants known as catechins. These can help in the fat burning process. It also revs up your metabolism. And, the more active your metabolism, the faster you will lose weight. This drink will not only elevate your metabolic rate, but it will also increase fat oxidation and even improve insulin activity.

Green tea is a natural diuretic and this property makes it the ideal beverage to help you fight fluid retention problems and overall tissue inflammation. In fact, if you have two cups of this beverage daily, you may be able to reduce your body fat by up to 19 per cent.

Green tea contains an amino acid known as theanine. It has a calming effect on your brain. This helps bring down your stress and anxiety levels. Stress sis one of the leading causes of weight gain. When you are stressed, you tend to eat more, and this leads to unwanted weight gain. But bringing down your stress levels, this beverage helps you maintain your weight.

Published : May 7, 2020 3:23 pm | Updated:May 7, 2020 3:28 pm

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Are you overeating during the lockdown? Here are 5 tips to eat in control, without starving yourself  |  Photo Credit: iStock Images

New Delhi: The coronavirus pandemic led to a nation-wide lockdown that began on the 25th of March, 2020. The lockdown has been further extended twice to curb the spread of the novel coronavirus infection. A lot of people are worried about weight gain, overeating, reduced physical activity, and the repercussions this will have on their overall health. Many of us have the tendency to stress eat, or just east because we are bored.

If you think you are overeating during the lockdown, here are 5 tips that will help you control your diet and portions. Eating a healthy, balanced diet is important, and it is also important to not starve yourself, even if you need to lose weight. These tips will help you control how much you eat, while ensuring your body receives all daily nutritional requirements.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Are you overeating during the lockdown? Here are 5 tips to eat in control, without starving yourself - Times Now

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