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Today, there is a greater need than ever to understand the importance of physical fitness in life, thanks to the sedentary lifestyle most of us have had to adopt due to professional reasons. Staying active and keeping your body functioning at a healthy level are of the essence.

Hitting a gym is always an option. But not everyone is comfortable with the intimidating aura of a gymnasium hall crammed with weight training and cardio machines. If you are that type, the good news is that there are machine-free gyms now operating across Delhi and NCR. The idea is to find alternatives to the old indoor excercise template and pay extra attention to free-hand workout.

Virendra Raj Singh never thought that he would come up with something like this until he set about bringing a change in this machine dominated industry. A model by profession and a certified trainer from the American Council on Exercise, Singh always focused on the natural way of attaining ones dream physique. When I was training myself, I realised that most of the gyms focused on marketing, commercialisation and membership selling, and hardly paid attention to the fitness regime. Their entire mission was to make quick money even if they have to compromise on their clients health. Also, when I was working as a trainer, I did not have the freedom to work and was to abide by certain rules and regulations of the place. I wanted to introduce manual training as I am against unnecessary use of machines. So, I was considered rebellious as I was against the management. People have forgotten that the famous Dara Singh trained himself naturally when there were no machines. Natural training is the best training, says Singh.

He opened his gym, called Strength Box, in Model Town in North Delhi in November 2016, aiming to introduce new concepts and ideas when it comes to physical fitness. Initially for the trainer, it was a challenge to attract new clients without flashy equipment and heavy machines in place. It worked in our favour as we are doing something very exclusive and more effective than machine workout. And therefore, people wanted to give it a try at least. Here, you are using your body as your own machine, exercising in a right way. It is the most natural way to lose weight and gain muscles. We use only those machines which are very, very essential to use in any workout. We dont do major workouts on machines. I train people through bodyweight and free weight workouts, says Singh.

Explaining the basics of bodyweight training and free weight workouts, Singh says, Free weight means when you use weights in your hands, shoulders to do an exercise. These weights are not assisted by machines. Bodyweight means when you are not working with any external weight but using your own body weight to work out. Machines are not compulsory.

Another fitness studio, called MADFIT Personal Training & Group Workout Studio, in Delhis Chattarpur Extension, is working on the same principle as Singhs Strength Box. Manish Ruhail, the owner of this studio says, Even though I understand the importance of equipment and why they are necessary for a lot of exercises, I opted for a machine-free fitness centre because machines bind us. Not only do they take a lot of space, they also restrict the number of exercises one can do on specific equipment. On the other hand, freestyle equipment take less space and allow us to move freely.

But for Ruhail, the challenges were of another order.The difficulty was to educate people as not many understand the meaning of functional training and know how it can help in achieving your fitness goals. The basic difference between bodyweight training and weight training is how one provides resistance to his muscles.In weight training, one increases the resistance simply by increasing the weights we put into use. However, in calisthenics (bodyweight training), we manipulate our own movements using the principles of angular training by using our own bodyweight. Use of minimal equipment or maybe even none is recommended most of the time, says Ruhail.

Similar ideas are espoused byAnand Nagaich, of Go Fitness Academy, Janakpuri. Nagaich, who is the master trainer and educator here, says, We wanted to give something which was absolutely different for people who are actively involved in the fitness circuit. We completely respect conventional gyms and weight training, but bodyweight training is something we believe can train people to become more functional and better prepared for day-to-day challenges in life. We need to agree upon one thing, that maximum movements we do during our active period of the day are done using our bodyweightitself and the rest of them are easily managed because you are still lifting/pushing or pulling significant amount of weight in bodyweight training.

Today, there are only a handful of such gyms in the national capital, but the demand for them is on the rise. We do think that that lots of people are still unaware of the benefits and effectiveness of calisthenics (or bodyweight training), and so yes, the circuit is still a bit bent towards weight training. Nevertheless the shift is happening now and people are opening up to the new regimes as well, says Nagaich.

In contrast to traditional gyms that dont provide a variety of exercise options and offer monotonous workouts, these machine-free gyms regularly endorse Tabata training whichis a high-intensity interval training workout, featuringexercisesthat last for four minutes pikes, planks, high lunges, high knees, push-ups and many which could be an entertaining and effective means to losing weight.

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Machine-free gyms setting new goals for fitness freaks - The Sunday Guardian

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Tri-City Herald

You do the math: Tri-City students learn healthy tips add up Tri-City Herald About seven years ago, a group of therapists, dieticians and exercise specialists from Kadlec began talking about how to combat the issue and they started the Kadlec Academy in two schools. Now, during the course of a year, Felix travels to 31 ...

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You do the math: Tri-City students learn healthy tips add up - Tri-City Herald

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Are you constantly hungry, dealing with cravings, experiencing various aches and pains and ready for a nap after eating? Do you want to shrink your waist line and feel better? Heck, do you really just want to feel better and lose weight as an afterthought?

Then its time to focus on your gut. And I dont mean what might be adding inches to your waistline. I literally mean your gut your intestines. You would think that it might be some other more worthy organ like the liver or the kidneys that has that dubious honor of making us feel better but it turns out it really is in your intestines your colon to be specific and the good gut bacteria that lives there that we want to nurture.

Evidence supports that an unhealthy gut microbiome may contribute to obesity.

Restoring the gut biome will help you lose weight. All your gut needs is more resistant starch. Eating resistant starch will help you body burn its stores of body fat.

As mentioned in my last blog, resistant starch (RS) is a type of fiber that resists digestion. Eating a small amount of resistant starch with every meal will not only keep you fuller longer, but it will prevent some of the starch in your meal from being digested.

This is a painless way to improve your health and it doesnt come in a pill or increase your food budget.

Eating foods high in resistant starch nourishes the healthy bacteria in your colon too. When the bacteria digests RS it makes a special compound called butyrate. Butyrate is like a soldier in your body, fighting cancer, making your colon wall stronger and reducing inflammation. See this great presentation from a Denver cardiology group about resistant starch if you want to learn more.

The best sources of RS are found in raw oats, legumes, green bananas, cooked and cooled potatoes, pasta and grains; and nuts, especially cashews. Heat, processing and ripening reduce the amount of resistant starch in foods. Thats why cooked and cooled pasta, potatoes, rice and beans have larger amounts of resistant starch than when they are eaten hot. Thats why a small, hot baked potato has .17 gms of resistant starch and a roasted and cooled one has 19.2 gms. Its also why preparing your own dried beans is far better than buying canned. And if you want a little RS boost, buy Great Northern beans instead of red beans. With summer on its way, Im thinking lots of cold salads: bean salad, quinoa salad and even potato salad. Heres a list of foods fromfreetheanimal.com.

There are no dietary guidelines on the amount of resistant starch to consume but one source suggests that getting about 20 gms daily can help with weight loss, reduce the risk of colon cancer and improve post-meal blood sugars.

I plan on making a vichyssoise soup, a cold soup made with potatoes and leeks, next week and will share the recipe once I make it.

Desserts can also have RS if you either substitute a portion of the flour with potato starch or use raw oats. I like making fruit crisps for dessert because it checks the fruit box and using raw oats boosts the fiber and RS. Being mindful of portion size, you can still have a dessert and lose weight if you use the right ingredients and are mindful of your food choices throughout the day.

I believe RS will be a game changer for your health. Research supports that it improves cholesterol, blood sugars, insulin resistance and reduces the risk of colon cancer. Its found naturally in some foods and can be enhanced with proper preparation. And cooking these foods in bulk can save time in the kitchen and boost RS by letting them cool in your fridge. Other countries are already on the bandwagon adding it to breads, crackers and cereals. Its a no brainer and its a gut changer. You will feel better. Do you have the guts to try eating more of it?

You can find other healthy recipes on my website, A Healthy Weigh Today. You can get other health tips if you like meon my facebook page.

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Feed your gut and lose weight - Bangor Daily News (blog)

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And why everyone should.

The fitness blogger, DJ, and overall star of Instagram, Hannah Bronfman, just declared a ban against shedding weight for her wedding day. Though Bronfman doesnt have much room to lose weight as it isher body is the toned goals of over 350kshe did pique our interest. I think self-love and self-care are important every day, and on a day you are marrying the love of your life, you should focus on feeling good and celebrating that love, says Bronfman.

Instead of overworking her body in preparation for the wedding, Bronfman is slowing things down and healing her body through several other methods. Planning a wedding is stressful for so many reasons already, so instead of focusing on how your body looks, try to focus on how you feel. Considering how stressful it is to be planning a wedding, the last thing that youd want to do is pile on added exercise and strain on your body. We can get behind this movement if it means a little extra curve in our dress.

Photo Credit: Getty/Andrew Toth

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Hannah Bronfman Is Refusing to Lose Weight for Her Wedding - Jet Magazine (blog)

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Women's Health

'These Are The Tiny Tweaks That Helped Me Lose 160 Pounds' Women's Health One year after setting out to lose weight, she began walking five miles once a week and doing DVD workouts for the other four days. In December 2015, Amanda upped her walking to running a few days a week, continued her DVD workouts, and her weight ...

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'These Are The Tiny Tweaks That Helped Me Lose 160 Pounds' - Women's Health

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SPEEDING up your metabolism is one of the fastest ways to lose weight these foods will do it.

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When it comes to losing weight, the only real tried and tested method is a healthy diet and exercise.

However, studies have shown what you eat can account for 80% of your weight loss.

So how can you optimise what you eat to lose weight faster? Eat foods that will speed up your metabolism.

Your metabolism is the word for the chemical processes that occur throughout the body to keep you alive and these processes require energy.

A faster metabolism equates to burning off this energy acquired from food more quickly which helps you lose weight at a higher rate.

1. Celery

Celery is packed with water and fibre and is also low in calories.

It is also a diuretic the substance which increases the production of urine. This will help increase the rate of your metabolism.

It was also recently revealed that celery is the key to better sex.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

1 / 23

APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

2. Water

Not technically a food, but completely vital to your metabolic rate.

Even slight dehydration can slow down your metabolism . The best thing to do is drink cold water as it will force your body to use more calories to warm it up, according to a study published in The Journal of Clinical Endocrinology and Metabolism.

3. Eggs

Eggs are full of vitamin D which can help repair and rebuild muscles (which is why theyre a great thing to eat post-workout).

The larger your muscle mass, the easier it is for your body to burn calories.

4. Avocado

Adding a side of avocado to your eggs sounds like the perfect breakfast to us.

Avocados contain healthy fats which will get your metabolism going but also keep blood sugar levels stable.

5. Spinach

The iron in spinach helps to carry oxygen to your muscles which helps to burn fat at a faster rate.

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These foods are GUARANTEED to help you lose weight fast - Daily Star

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TLC's bariatric surgeon Dr. Younan Nowzaradan gets some pretty dramatic weight loss from his gastric bypass surgery patients. You're probably wondering how "My 600-lb Life" patients like Chad Dean shed 300-400 pounds. The reality TV doc shared his secrets and you're in for a surprise. What's not on Dr. Now's bariatric surgery diet is as shocking as what is.

Dr. Nowzaradan of "#My 600-lb Life" has a cult following among patients and rightly so. He has saved their lives. They lovingly call him "Dr. Now" and the nickname fits. The good doctor demands immediate action to end morbid obesity. And that begins with weight loss prior to gastric sleeve implant. Patients like 850-lb Steven Assanti and 900-lb Sean Milliken are too dangerously overweight to safely undergo procedures. They have to lose weight to get weight loss surgery. And Dr. Now knows there's not much time before lymphedema, cellulitis and lifestyle diseases kill them. So, his 800-calorie diet is ruthless but necessary.

Before surgery, the reality television physician puts "My 600-lb Life" patients on an essentially liquid diet of 800 calories. Once they drop enough weight, patients live independently in Houston for a few months while awaiting gastric bypass surgery. This is in part because they need to demonstrate that they can control eating habits and continue to lose weight when not under medical care.

After bariatric surgery, the stomach is significantly smaller. So food must efficiently meet their needs without adding bulk. And you might be surprised to learn that vegetables are the bulk-adding culprit. So why then do all diets suggest eating mostly fruits and vegetables? For people who need to shed less weight, eating fruits and vegetables works. But not for those with reduced stomach capacity. The reality TV doc explains that vegetables fill the stomach without curbing hunger. Dr. Now's diet increases veggie intake after patients get used to the new routine.

Protein and fiber are critical. Protein intake is controversial and Dr. Now's diet calls for 60 grams a day. But, he cautions, not all protein is created equal. Patients need to balance caloric intake and portion control so they must eat small servings (3-4 ounces) of low-calorie protein (with no transfat or saturated fat) like fish, white meat chicken and turkey, nuts and seeds, beans and lowfat dairy. This gives more bang for the buck. Fiber flushes the system, provides essential fatty acids and burns fat. #RealityTV #Weightloss

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'My 600-lb Life' Dr Now's bariatric weight loss diet, anti-obesity foods shock - Blasting News

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By Sarah Toy, Special to the Telegram & Gazette

BOSTON Alejandra Duartes former job at a Worcester industrial laundry facility wasnt easy. It involved a lot of heavy work packing and transporting up to 600 pounds on a routine basis. When she became pregnant, she told her supervisor and asked for a lighter workload.

Instead, her supervisor increased her workload and hours. Duarte saw her number of 10-hour shifts increase from four to five and was given the additional responsibility of training new workers.

She said I could accept the work as it was or stop working there, Duarte told the Legislatures Committee on Labor and Workforce Development during an April hearing, testifying in support of the Pregnant Workers Fairness Act.

The bill (H 1038/S 1023) would require employers to offer pregnant women reasonable accommodations as long as they do not pose undue hardship on the employer. The law would also protect workers from being denied opportunities based on the need for accommodation and from being required to take leave if reasonable accommodations could be made.

Duarte told lawmakers she continued to work the increased load because she didnt feel like she had other options; she was undocumented at the time and did not speak much English. She couldnt afford to lose her job with a baby on the way, she said.

One Sunday, after working a series of 10-hour shifts at the laundry facility, Duarte said she felt a sudden sharp pain in her abdomen. The next day, she found that she was bleeding and went to see her physician, who told her she would lose her baby.

Five days later, she gave birth to a stillborn boy.

Walking through the hospital hallways empty-handed was one of the hardest things I have ever done, she said, her voice breaking. She returned to work soon afterward, she said, because she could not afford to lose her wages.

I am very hurt and angry by the way I was treated, she said. Women getting pregnant is a normal part of life, and workplaces should be prepared to help them work safely.

Stories like Duartes are what make passing the Pregnant Workers Fairness Act so important, said Linda Matys OConnell, the acting executive director of advocacy group MotherWoman.

As the law stands, only a worker with a disability has the right to seek changes to their job, but the legal definition of a disability specifically excludes a normal pregnancy, according to Rebecca G. Pontikes of the Massachusetts Employment Lawyers Association.

This is where you get the loophole that pregnant women fall through, said Pontikes.

During a normal pregnancy, a woman can experience back pain, swollen ankles and an increased need to urinate, according to Dr. Julia Johnson, the chair of the Department of Obstetrics and Gynecology at UMass Memorial Medical Center and a professor at UMass Medical School.

Issues like these may require certain accommodations, said Johnson. She tells her patients to be careful about lifting too much weight and to avoid rigorous activities that may affect their back and legs.

If their job does involve strenuous activity, its important for them to talk about it with their employer, she said. In pregnancy, you do have to be careful with those things.

In 2013, the National Institute for Occupational Safety and Health published clinical guidelines for occupational lifting in uncomplicated pregnancies, recommending certain weight limits based on different stages of pregnancy.

Johnson thinks it is important for employers to provide frequent or longer bathroom breaks for pregnant employees. She also thinks businesses should provide an area for expressing breast milk. Both accommodations are in the Pregnant Workers Fairness Act. Other accommodations in the bill include providing seating, lighter duty, assistance with manual labor and temporary transfer to less strenuous or less hazardous positions, if needed.

Christopher J. Crowley, executive vice president and treasurer of Worcester-based Polar Beverages, said work at their plant is mostly automated but inevitably involves heavy lifting, with cases of soda weighing between 22 and 40 pounds.

When youve got a pregnant woman working for you, you wont have her hurling cases around, he said. When someones pregnant and working 10 or 12 hours a day, take a break. Go sit down.

Polar doesnt have a company policy when it comes to accommodations for pregnant women, he said.

You just have to use common sense and common decency, he said. I havent had a scenario when Ive had to say no.

He acknowledged that a large employer like Polar may find it easier to accommodate pregnant workers than smaller companies.

We have many more options, he said.

Rep. David M. Rogers, D-Cambridge, the lead sponsor of the House bill, said the commonwealth owed everyone an equal opportunity to be successful.

There was evidence brought to me that pregnant women in the commonwealth were experiencing what is essentially discrimination, he said. Its not good for women, but its not good for us as a society either.

He said he was optimistic about the bill being passed this legislative session.

This is the first one out of the gate thats been endorsed by the Speaker of the House, he said. Speaker Robert A. DeLeo has expressed support for the legislation and in early March said the House would take up the bill as soon as possible.

A similar bill ran into resistance last legislative session when the Associated Industries of Massachusetts took issue with it. MotherWoman then worked with AIM to develop the current draft, which AIM now supports.

Christopher P. Geehern, AIMs executive vice president of marketing and communications, said AIM had never objected to the issue of pregnancy accommodations. The problem was last sessions bill itself.

Were pleased to support the bill this year, he said.

OConnell of MotherWoman said she was satisfied with what they came up with.

Pregnant women are not asking for privilege, said OConnell. We are just asking for a level playing field.

Sarah Toy is a graduate student in theBoston University Statehouse Program.Material from the State House News Service was used in this report.

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Pregnant Workers Fairness Act fills loopholes in state, federal law - Worcester Telegram

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Kim Kardashian has shown off her six pound weight loss in a silver bikini days after she caused controversy by claiming flu is an amazing diet.

The reality star shed her clothes to pose for sexy selfies after dividing fans with her weight loss comments.

The "Keeping Up With The Kardashians"star posed for pictures in front of a mirror wearing nothing but a sparkly swimsuit.

But her weight loss comments sparked fury among some of her followers.

PICS: CLICK HERE FOR KIM'S BIKINI SHOTS

Kim came under fire this week after she called the flu an amazing dietbecause it helped her losesix pounds.

The reality star made the admission in a tweet and she has since been savaged by critics who accused her of promoting an unhealthy message.

The reality startook to Twitter on Wednesday to share the happy news, writing: The flu can be an amazing diet.

So happy it came in time for the Met lol #6lbsdown.

Kim is set to make her annual appearance at The Met Ball in New York next month and with just a couple of weeks to go, the mother-of-two is clearly keen to shave a couple of pounds off her frame to be red carpet ready.

But the statement was not popular with fans, who claimed Kim should not be using a life-threatening condition as a way to improve her figure.

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One tweeted: Did Kim k really say the flu is an amazing diet ???? What type of airhead believes that.

Another added: It sends dangerous messages & supports not being healthy as a valid weight loss technique. But I wonder why eating disorders are so common?

A third wrote: Now imagine saying that to your daughter after she gets sick

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Kim Kardashian poses in bikini after 'flu diet' - Fox News

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wbur Bottles of Diet Coke. A new study has found an association between frequent drinking of diet sodas and an increased risk of both stroke and dementia. (Justin Sullivan/Getty Images)

A new study has found an association between frequent drinking of diet sodas and an increased risk of both stroke and dementia.

Here & Now's Meghna Chakrabarti speaks with Dr. Matthew Pase,the study's lead author and a neurologist at the Boston University School of Medicine, about what it means for the average soda drinker.

On the studys findings

"It's important to note that our results are observational, which means we observe trends amongst a large group of people, but our results certainly do not suggest causality. In other words, we can't be sure that diet sodas are causing stroke or causing dementia. But we are seeing associations between those who more frequently consume diet soda, and a higher risk of both stroke and dementia within the next 10 years.

"Those who were drinking diet soda on a daily basis, their risk for stroke and dementia was about three times as high. As compared to someone who was not drinking diet soda." On whether the study looked at other possible variables behind the elevated risk

"Now that we're showing this association, it's going to be important to understand why that association might be there to try and understand it in more detail. It's possible that diet sodas are associated with risk factors like obesity and diabetes. This might be linked to a higher risk of stroke, or a higher risk of dementia. But on the other hand, it's also possible that those people who are unhealthy to begin with say, those who already have diabetes, who already have obesity gravitate more towards the diet sodas to begin with. So now this is something we really need to understand in more detail, to understand which way the association is going."

On the utility of the study if we can't understand cause and effect

"We don't have a lot of data on how diet beverages relate to a lot of different health outcomes. It takes a long time to develop stroke and a long time to develop dementia. It's not something that's really been investigated before. So now we really need these sorts of studies to investigate, what are the associations between diet beverages and different health outcomes, so that consumers can make informed choices about the beverages that they're having."

On how full-sugar soda is no better than diet soda

"That's an excellent point. We certainly don't recommend that people drink normal or regular sugary sodas. These are known to be associated with a range of different health issues such as weight gain and diabetes. Certainly drinking regular soda is not a healthy option. I guess our study is calling for people to be somewhat cautious about diet beverages, questioning whether they're a healthy alternative. But as I'm saying, we now need more research to investigate this further before we can make solid recommendations."

On how samples of different demographics may affect results

"I agree completely, and that's something we noted in our paper. One interesting thing about our study was that people were much more likely to drink diet beverages as compared to regular sodas. It's possible that we might see different associations in different groups that more frequently consumed regular soda, for example. So now we really are calling for other studies to see if our results hold up in other samples of different participants."

On why the study focuses on stroke and dementia

"These are the two diseases I am most interested in, and thus it's the two diseases I wanted to study. It's important to note that we know that increased sugar is associated with vascular risk factors, and this includes things like obesity and diabetes and high blood pressure. We know in turn that these conditions have adverse effects on the brain. So we felt it was important to understand the associations, therefore, between intake of regular soda, of diet soda, with different aspects of brain health."

This segment aired on April 21, 2017.

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New Study Says Diet Soda Linked To Stroke, Dementia05:15 - Here And Now

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