tag:blogger.com,1999:blog-71144194338509855212024-03-13T12:43:52.205-07:00Yes I am fit Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-7114419433850985521.post-75900087855212738552014-08-31T01:02:00.000-07:002014-08-31T23:02:36.493-07:00Egg, a misunderstood superfood<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://1.bp.blogspot.com/-YiijETvHQ9I/VANIye9AwlI/AAAAAAAAFuw/xYFCtBpFn2E/s1600/eggs-10037631.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-YiijETvHQ9I/VANIye9AwlI/AAAAAAAAFuw/xYFCtBpFn2E/s1600/eggs-10037631.jpg" height="210" width="320" /></a></div>
<span style="font-size: large;"><br /><br />"Sunday ho ya monday roz khao aunday"</span><br />
<span style="font-size: large;">This is not just a marketing punch line but the way for healthy living.</span><br />
<span style="font-size: large;">I am not sure about apple </span><span style="font-size: large;">but ''some eggs a day will definitely keep a lot of ailments away''.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Because egg is a sheer nutritional treasure, check for yourself</span><br />
<span style="font-size: large;"><br /></span>
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<o:p><span style="font-size: large;">one standard whole egg</span></o:p></div>
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<span style="font-size: large;">45-50 g</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Protein<o:p></o:p></span></div>
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<span style="font-size: large;">6g<o:p></o:p></span></div>
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<span style="background: yellow; font-size: large; mso-highlight: yellow;">Vitamins<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Vitamin A<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">6% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Vitamin B2<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">18% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Vitamin B5<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">7% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Vitamin B6<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">8% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Vitamin B12<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">9% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Vitamin D<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">7% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;"><span style="background: yellow; mso-highlight: yellow;">Minerals</span><o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 76.3pt;" valign="top" width="127"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">Calcium<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">2.5% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Folate<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">5% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Iron<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">3% of RDA<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 76.3pt;" valign="top" width="127"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">Magnesium<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">1.% of RDA<o:p></o:p></span></div>
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<span style="font-size: large;">Phosphorous<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">9% of RDA<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 76.3pt;" valign="top" width="127"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">Potassium<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">1% of RDA<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 76.3pt;" valign="top" width="127"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">Sodium<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">2% of RDA<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 76.3pt;" valign="top" width="127"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">Selenium<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;">22%of RDA<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="106"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><br /></span>
<span style="font-size: large;">*<i>RDA Recommended dietary allowance is a system of nutrition recommendations from the Institute of Medicine (IOM) of the U.S. National Academy of Sciences about how much vitamins & minerals a healthy adult need everyday. The above figures are approximate.</i></span><br />
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<u><span style="font-size: large;"><b>Egg magic </b></span></u><br />
<ul style="text-align: left;">
<li><span style="font-size: large;">Egg is the richest dietary source of B complex vitamin 'choline'. Choline is 'the food for brain' needed for better neurological system, brain development in fetus, reducing inflammation in body & produces happiness hormones serotonin, dopamine, norepinephrine.</span></li>
<li><span style="font-size: large;">Egg has abundance of Sulphur & selenium. Sulphur helps in Vitamin B absorption & liver function also gives you shiny hair & glowing skin. Selenium is an antioxidant, prevents cell damage, makes special proteins, prevents you from cancer & other disease</span></li>
<li><span style="font-size: large;">It is the best source of best protein, all other dietary protein quality is compared against eggs.</span></li>
<li><span style="font-size: large;">Egg yolks contain large amounts of both Lutein and Zeaxanthin. These are antioxidant proteins which are vital for eye health, they are building blocks of retina.</span></li>
</ul>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">All these vitamins, minerals & protein together will take care of even the tiniest interests of your body. In short it is a magic oval for thick shiny hair, gleaming skin, healthy eyesight, stronger bones, better hormonal secretion, macho sex life, impenetrable immune system, muscular body, faster brain, quick nervous system, smoother digestion & absorption of vitamins & minerals.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There are very few other foods which can give you this many health benefits & satisfy your taste buds too. Beside egg's easy & cheap availability is a boon.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Unfortunately this super food's reputation & credibility was marred by some wrong studies & much bad press. eg. <a href="http://www.ncbi.nlm.nih.gov/pubmed/9395267" sl-processed="1" style="background-color: white; border: 0px; box-sizing: border-box; color: #6aa3b1; font-family: Georgia, Century, Times, serif; line-height: 21px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_hplink">Nikolai Anichkov</a> fed egg to rabbits & concluded it raises cholesterol in humans ! </span><br />
<span style="font-size: large;">All and all egg became a misunderstood superfood.</span><br />
<span style="font-size: large;">Such studies made people yolkophobic ! gulping down those egg whites & tossing the grey balls in dustbin. The fact is yolk contains most of the vitamins, minerals & half of protein in egg.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Many recent studies are upturning the old notions 'Time magazine reversed the argument it made in a 1984 cover story claiming eggs dangerous are dangerous for health'. <a href="http://philjournalsci.dost.gov.ph/vol140no1/pdfs/7_the%20effect%20of%20egg%20consumption%20on%20lipid%20profile%20among%20selected%20filipino%20adults.pdf"> One recent study</a> published in Philippine Journal of Science showed whole egg consumption had no effect on cholesterol level of 115 healthy human subjects. There are many other scientific studies since 1996 that have confirmed and strengthened the conclusions that dietary cholesterol has only a small effect on blood cholesterol. Human liver itself produces cholesterol. It is necessary for hormone production, nutrient absorption etc. </span><br />
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<u><span style="font-size: large;"><b>Some other myths related to eggs</b></span></u><br />
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<a href="http://4.bp.blogspot.com/-eN4qGPAD6Jc/VANJDevEmII/AAAAAAAAFu4/KxFfS6zOox8/s1600/eggs-100168831.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-eN4qGPAD6Jc/VANJDevEmII/AAAAAAAAFu4/KxFfS6zOox8/s1600/eggs-100168831.jpg" height="232" width="320" /></a></div>
<ul style="text-align: left;">
<li><span style="font-size: large;">Brown eggs are much better than white eggs -<br /><br />A single brown egg (popular name deshi egg) in Mumbai is sold for Rs. 20 compared to Rs. 5 for a regular white in name of being 'super nutritious' ! It is insane. There is no difference in nutrition value of both eggs, yeah i repeat 'BOTH HAVE EXACTLY SAME HEALTH BENEFITS ' . It is just the color of shell given by feathers of hen while hatching, brown colored hen bores brown eggs, thats it. The brown hen being larger in size eats more & costs more to poultry farms.<br />The things which makes difference in egg's nutritional quality are :<br />Hen health, what are they being fed ?<br /><br /></span></li>
<li><span style="font-size: large;">Raw eggs are better than boiled eggs -<br /><br />Forget about protein if the source can cause illness, 30 Americans die annually from 'salmonella' poisoning. It is one of many bacterias present in outer & inner shell of egg. We all know how dirty egg shells are so if you won't boil them they will make you sick. Eat only hard boiled eggs. To your relief, eggs don't lose their nutritional value after boiling. A standard sized egg will give you 6 gms of protein either way. In fact a study published in <a href="http://jn.nutrition.org/">Journal of nutrition</a> claims, our body can absorb protein from boiled eggs much faster than the raw one.</span></li>
</ul>
<span style="font-size: large;"><br /></span><span style="font-size: large;"><br /></span>
<span style="font-size: large;">I eat 5 whole eggs & 5 whites daily, I know people who consume 20 whole eggs & we all are fighting fit . For best results, I will recommend at least 5 whole eggs daily with 60 minutes of workout to any healthy individual. If you have any medical condition your doctor can guide you better.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Have eggs, be healthier. </span></div>
Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.com0tag:blogger.com,1999:blog-7114419433850985521.post-1160538365340134142014-07-20T02:57:00.000-07:002015-09-23T00:00:48.877-07:00Want to lose weight fast ? Stop crunching & stop lifting !<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif; font-size: large;">There is a saying about weight loss<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">“It took more than a day to put it on, it'll take more than a day to take it off. Be patient.”<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">So patience is the key skill but in order to have a potent &
successful weight loss regime we must know which kind of exercises are the
most effective ones. Weightlifting & crunches are overhyped weight loss
solutions… a waste of time, energy & money. The parameters of finding a
good weight loss exercise are :<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif; font-size: large;">1) Calories burned<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">2) Muscle toning<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">3) Skill addition<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><br /></span></div>
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<tbody>
<tr>
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<span style="font-size: large;"><b><span style="font-family: "Times New Roman","serif";">Exercise</span></b><span style="font-family: "Times New Roman","serif";"><o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-left-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;"><b><span style="font-family: "Times New Roman","serif";">Calories
burned/hour</span></b><span style="font-family: "Times New Roman","serif";"><o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-left-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;"><b><span style="font-family: "Times New Roman","serif";">Muscles
toned</span></b><span style="font-family: "Times New Roman","serif";"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"></td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"></td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"></td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Cycling<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">850 -
950<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">It’s a
complete leg workout.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Major
muscles worked are thighs (Quadriceps & hamstrings) & calves. Shin
muscles assists<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Taekwondo<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">800 -
900<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">It is
all about legs & will give you strong core (abs) & flexibility.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Rope
Jumping<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">750 -
850<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">From
forearms to your toe, skipping works all the muscles & if you do it
regularly I guarantee you the best toned calves.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Swimming<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">700 -
850<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">No
other exercise tones your upper body so well & burns this much calories.
Swimming will sculpt your upper back, shoulders & chest.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Jogging/running<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">700 -
800<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">The
complete leg workout.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: large;"><span style="font-family: Times New Roman, serif;">Sports(</span><span style="font-family: Times New Roman, serif;">football</span><span style="font-family: Times New Roman, serif;">, basketball, tennis)<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">600 -
700<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Complete
body workout. The best legs are of football players, best arms
bestowed to tennis players & the strongest upper body is of basketball
players.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Zumba/Aerobics<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="118"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">400-500<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 163.0pt;" valign="top" width="272"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: large;">Complete
body workout.<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">*<i>All the above approximate figures are given for a person weighing
160 pounds/73 kilograms. Calorie burning is directly proportional to
body weight & intensity of workout. With every 3500 calories burned
you lose 1 pound/0.45 kgs of weight.</i><o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">Compared to the above exercises a hour of crunches will burn 342
calories (57 calories in 10 minutes on doing 100 sit ups), a hour of weight
lifting will only burn 200 - 400(vigorous) calories.<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><span style="font-family: 'Times New Roman', serif;">Skill addition is something which we always ignore but it is a
very important factor. Crunching 100 times, will it add to any of my
skills ? It may help me get better at certain activities but otherwise it’s neither
a wholesome workout nor very important unless you want to follow Arnold's
footsteps & believe me abs are made in kitchen. Compare the torture of crunches to the refreshing cycling, joy of
swimming or the benefits of knowing Taekwondo</span>. A<span style="font-family: 'Times New Roman', serif;">ll of these strengthen your core & tone your muscles too. The most awesome fact is that they
keep your heart </span><span style="font-family: 'Times New Roman', serif;">strong & </span><span style="font-family: 'Times New Roman', serif;">healthiest.</span></span></div>
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<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif; font-size: large;">The purpose of this article is not to tell you to refrain from crunches
or weight lifting but to give you better options. To enable you choose wisely
among the exercises & plan your sessions according to your goals. The best
weight loss regimes can do without weight lifting & crunches.<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">Bodybuilding.com has come up with this awesome calorie burning calculator.
Check it out & redefine your workouts. <a href="http://www.bodybuilding.com/fun/calories.htm">http://www.bodybuilding.com/fun/calories.htm</a><o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">Train wise train hard.<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">Information sources for figures.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: large;">Weightloss.allwomenstalk.com<o:p></o:p></span></div>
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<span style="font-size: large;"><span style="font-family: "inherit","serif";">Ainsworth BE, et
al. 2011 compendium of physical activities: A second update of codes and MET
values. Medicine & Science in Sports & Exercise. 2011;43:1575.<br />
Bodybuilding.com</span><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></span></div>
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Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.com0tag:blogger.com,1999:blog-7114419433850985521.post-49788465324256460492014-06-15T03:51:00.000-07:002014-09-14T10:25:03.065-07:00Five lies you will hear about losing fat<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-size: large;">In contemporary times when all the hullabaloo is about making money, as any other industry Fitness is also plagued by streaks of lies. Here I bust some of'em.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<u style="font-style: italic; font-weight: bold;"><span style="font-size: large;">I'll make you lose fat from your specific body part</span></u><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Well this is the biggest lie of our times even propagated by some esteemed media houses. Yesterday only I saw a full page article in a leading news daily recommending different weight training exercises to lose fat from belly, thighs, chest etc.</span><br />
<span style="font-size: large;">The truth is body parts can't be targeted to lose fat & that has been established with many studies.Fat burning during workout is a complex process. Doing those torturing crunches & going through hell is absolutely foolish, if your aim is only weight loss. Our bodies are formed according to the genetics. If your genes make you a pear shape obese person, fat will accumulate mostly on your lower body & stick there like a leech, whatever times you may crunch because you are doing the wrong exercise !<br /></span><span style="font-size: large;"><a href="http://yesiamfit.blogspot.in/2014/07/want-to-lose-weight-fast-stop-crunching.html">Find here the best fat burning excercises</a></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<b><u><i><span style="font-size: large;">Steam bath & excess sweating will cut down fat heavily</span></i></u></b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Why didn't earth crumbled before such dumb claims were made. My dear 'farji' trainers, fat is not water soluble! Steam bath is not a weight loss solution ! The more you sweat more you lose those essential salts(electrolytes) & fluids. More than 90% of sweat is water. A decrease of 5-8 % of body water will result in fatigue, dizziness. Dehydration will give you cramps unless you gulp those rehydration drinks.</span><br />
<span style="font-size: large;">Steam & sauna are only purported weight loss solutions with no major, reliable study supporting their claim.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<b><i><u><span style="font-size: large;">Eat less & all your weight problems will solve</span></u></i></b><br />
<span style="font-size: large;">Its not about eating less but eating right & adequate. Cutting down on food heavily will result in lack of necessary vitamins & minerals. On the contrary eating wisely will increase your body metabolism & work as cheat diet. You'll be surprised to know even some fat is necessary for body. Eat well but not in excess.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<b><i><u><span style="font-size: large;">Whey protein will help you lose fat</span></u></i></b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">This is the ultimate nonsense i have ever heard. Protein isn't going to get inside your body & push the fat out. Whey protein helps in hypertrophy(muscle building). Also when you are working out for longer durations, you may need some protein supplement but i.e. just for preventing muscle breakdown.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<b><i><u><span style="font-size: large;">Less carbs less weight</span></u></i></b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Some trainers promote a carb less diet for faster weight loss results. This is again a no brainer, Our energy system needs carbs as fire needs oxygen. You can't burn woods in vacuum, similarly fat burning needs carbohydrates and as i said above it is a complex process.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Train hard Train wise !</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you find it helpful, do hit those f likes, g+ down on the page & share.</span><br />
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<a href="http://superrhumano.blogspot.in/2014/06/benefits-of-proper-breathing.html"><span style="font-size: large;">Read about how should you breathe during workout here.</span></a></div>
Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.com0tag:blogger.com,1999:blog-7114419433850985521.post-63402276555628341192014-06-08T05:01:00.000-07:002014-08-15T03:04:12.736-07:00Benefits of proper breathing<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the <a href="http://superrhumano.blogspot.in/2014/05/improper-breathing-during-workouts-can.html"><span style="color: blue;">last blog</span></a> we talked about how harmful improper breathing is & largely what is 'Valsalva maneuver'. Now lets talk about many benefits of a well breathed workout. Breathing well means, taking long deep breaths into your stomach, using your diaphragm to push air out which is metaphorically called 'belly breathing'. Inhaling from your nose & exhaling from an open mouth.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Best fat burner :</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">While you are busy surfing, asking your nutritionist/trainer/bulked up friends for the magic fat burner pill, you miss the best fat burner element present all around you for free. Oxygen is the vital element in fat burning during workouts. When you do that heart pounding cardio, bone cracking weight workout even after all the moaning & groaning it might not be effective. Your calorie meter may give you a satisfying statistic but those calories aren't coming from your fat. Because in absence of proper oxygen supply it is carbohydrates or in later hours of workout protein taken from you muscle being burned as fuel which is harmful. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Builds rhythm : </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Rhythm is important it makes your workout easier & energetic. On contrast random breathing will leave you tired sooner. Synchronize your breathe with the lifting of weights and running. By synchronize i mean exhaling when you apply strength & inhaling when you release weight. For running take two steps(One right, one left) while breathing in, and two steps while breathing out also known as 2:2 rhythm<span style="color: #333333;"><span style="background-color: white; line-height: 21px;">.</span></span> . </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">More weights/more reps :</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With more energy & good rhythm you'll see your weights are going higher, you are hitting more reps-more sets.You'll be able to run that extra mile.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stress buster :</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Stress pushes the body into survival mode, body secrets more cortisol which in turn slows down metabolism, stores fat. One also starts eating more.Oxygen fights stress, presence of more oxygen in body means less stress & less weight gain i.e. why Yoga is so helpful.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Good posture :</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The muscles which help you breathe also play a part in maintaining body posture. Diaphragm, rib cage are connected with your spine. So if you breathe well you automatically maintain the right posture which is integral part of a healthy workout. Bad posture ruins your form & makes your workout injury prone.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So breathe well & workout harder</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you like the post please hit g+, f like, tweet & share so others can benefit too.</span></span></div>
Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.com0tag:blogger.com,1999:blog-7114419433850985521.post-4084121852517559602014-05-14T00:20:00.000-07:002014-08-15T03:01:00.783-07:00Improper breathing during workouts can even kill you !<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Byington; font-size: large;">Breathing forms the
base of any workout but when I walk into gyms I find it is the most abused
aspect. There are many forms of bad breathing. Holding your breath while
lifting the weights is most common of them. Some do it intentionally others unknowingly.
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<span style="font-family: Byington; font-size: large;">The rule is to exhale
while lifting & inhale when weights are going down, whether they are in
your hands or in a cable pulley. In simpler words ‘Exhale whenever you are
applying strength’.<o:p></o:p></span></div>
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<span style="font-family: Byington; font-size: large;">If you are a fitness enthusiast
you must have heard/read/seen this principle a thousand times. But did you ever
asked why? How does it help? Why it is the right way?<o:p></o:p></span></div>
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<span style="font-size: large;"><span style="font-family: Byington;">Ask your Personal
trainers, floor trainers & bulked up friends who shoot their advices every now
& then. I can bet more than 95% will be clueless. Fitness arenas have
become a thriving place for quacks. The above breathing technique is right for many reasons but most importantly because it is the only safe way. On the contrary holding your
breath & exerting (pushing or pulling the weights) is called “Valsalva manoeuvre” Which can even kill you!<br />
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</span><span style="font-family: Byington;">What is Valsalva manoeuvre?<br />
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</span><u><span style="font-family: Byington;">Process</span></u><span style="font-family: Byington;"><br />Expiratory effort against a closed glottis, which increases
pressure within the thoracic cavity (chest) and thereby impedes venous return of blood
to the heart.<br />
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The manoeuvre stops the blood from entering the heart & increases thoracic
pressure. With release of breath blood trapped in veins rushes, increasing the
blood pressure & heart rate. <o:p></o:p></span></span></div>
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</span><u><span style="font-family: Byington; mso-bidi-font-weight: bold; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;">Risks<o:p></o:p></span></u></span></div>
<span style="font-size: large;"><span style="font-family: Byington; line-height: 115%;">The patient may feel dizzy
o</span><span style="font-family: Byington; line-height: 115%;">r
faint during the procedure.</span><span style="font-family: Byington; line-height: 115%;"> There is a risk that the Valsalva man</span><span style="font-family: Byington; line-height: 115%;">o</span><span style="font-family: Byington; line-height: 115%;">e</span><span style="font-family: Byington; line-height: 115%;">uvre </span><span style="font-family: Byington; line-height: 115%;">can cause </span><span style="font-family: Byington; line-height: 115%;">blood clots</span><span style="font-family: Byington; line-height: 115%;"> to detach, bleeding,
and abnormal rhythms originating in the ventricle. It can also cause cardiac
arrest. Consequently, the procedure is usually performed in a setting where
emergency equipment is accessible</span><span style="font-family: Byington;"><span style="line-height: 115%;">.</span></span><span style="font-family: Byington; line-height: 18.399999618530273px;">-Above taken from a medical dictionary.</span><span style="font-family: Byington;"><span style="line-height: 115%;"><br /></span></span></span><br />
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<span style="font-size: large;"><span style="font-family: Byington;">Bodybuilding.com says, o</span><span style="font-family: Byington;">f the 25 documented
weight room-related deaths in the United States between 2008 and 2012, the vast
majority occurred due to asphyxiation caused by neck or chest compression
during the bench press.<o:p></o:p></span></span></div>
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One of my trainees told me ‘I am confused because my much experienced former trainer advised to apply this technique. It helps to lift more weight’. My
reply was ‘what is more important, to remain alive or lifting more weights?’</span></span><br />
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Valsalva is a technique used in certain medical procedures but how come it made
its way into bodybuilding is interesting. Power lifters used it first because
it increases intrathoracic (chest cavity) pressure, which
disperses pressure across the trunk thus decreasing the load on the spine (perhaps
the reason behind our tendency of performing this manoeuvre unknowingly) &
keeping it safe (research supporting this is however limited). This propelled
the popular myth that it helps you lift heavier. Also Power lifting is way
different from strength training it has its own demands. Power lifters go for
heaviest weights. They don’t have X sets of Y repetitions. They do it for
seconds. Time is a great factor in Valsalva method.</span></span><br />
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So if you want to get healthy in a healthy way, exhale when you push/pull &
inhale on the way down. </span></span><br />
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As I said above Fitness industry is full of quacks because very few trainers
are certified & if they are, than not updated. So keep that “WHY” ready every
time you hear an advice & do cross check if you get an answer. This is your
mantra to keep your workouts safe.</span></span><br />
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TRAIN HARD TRAIN SAFE.</span></span><br />
<span style="font-size: large;"><span style="font-family: Byington;"><span style="line-height: 16.866666793823242px;"><br /></span></span><span style="font-family: Byington; line-height: 115%;">If
you have any other questions regarding breathing techniques post it in the
comments or shoot it to me on Suraj10c@gmail.com</span></span></div>
Surajhttp://www.blogger.com/profile/11029233752851940602noreply@blogger.com0