You are so excited! After months of hard work, you finally fit into those jeans you couldn’t button not too long ago. You can see those muscles that you always knew were hiding under that fat. You finally finished your first half marathon! No matter what the goal, it’s a great feeling when you put it in your sights and actually accomplished it.
During those months, you were diligent with your workouts (never skipping), prepared your meals in advance (so you wouldn’t make bad impromptu choices). But you decide to go out and “celebrate” for a drink. Then two. Then you say, “What the hell, bring on some nachos!” –you deserve it, right? After that, you have to satisfy that sweet tooth, right? So, you take the “Willy Wonka” train to the nearest frozen yogurt café and load it up with all the fixings!
You say, “Oh, there’s nothing wrong with one night of celebrating.” Except, you wake up the next morning and before you even realize what you’re doing, you find yourself rummaging through the cupboards for that box of Pop-Tarts you bought three months ago,. Once you find yourself staring at the bottom of an empty cardboard box that once was home to “God’s gift to the breakfast pastry” and say, “What did I do!? Well the day is shot, might as well go out with a bang, and start fresh tomorrow! Chinese for dinner!”
Bad move! One day leads to two…then a week. Then a month. Those jeans begin to get tighter. You get aggravated. You start to go in a downward spiral and you lose the motivation to work out and prepare your foods. Everything you worked so hard for and that made you feel so good isgone, and for what? A quick fling with some sweet tasting treats?
Here’s the thing…every day makes a difference. You cannot train hard and eat right only three days out of the week and expect to see a positive change. There is no five days on, two days off (more commonly known as the weekend) schedule that you can follow and still expect to see results. Fitness is every day. It doesn’t need to be 100%, but it should be close.
Though, one isolated cheat meal won’t affect you, what’s really going to get you in trouble is if you extend that meal through the weekend. Repeatedly. Then slowly let it leak into Monday, Tuesday, and the rest of the week. Pretty soon, your weight is creeping back up. Little bites are nothing, but added together they become something big. Just because I may steal a few of my kids M&M’s (please, don’t call DCYF), it doesn’t mean I’m not consuming calories. They add up, and, especially if I do it repeatedly, it can easily equal a whole bag.
Again, being fit is a lifestyle; it should be made a habit. Do you brush your teeth? Why? The answer isn’t because it so much fun and tastes delicious! It is because of the consequences of not doing it. What are they? Let’s see…gingivitis, bad breath, cavities, stained teeth, and ultimately decaying, loose teeth that might need to be pulled out.
Exercising is the same thing. Hopefully, you enjoy it more than brushing your teeth. But, more importantly, think of all the great things you get from exercising. Exercise makes every aspect of life better. And what are the consequences of not exercising? Let’s see…osteoporosis, arthritis, diabetes, tendinitis, high cholesterol, heart disease, stroke, high blood pressure, decreased metabolism, lethargy, and weight gain.
Envy of a million ladies and desire of a million men, she is the perfect epitome of beauty, good health and fitness. You long for a body that resembles her perfect, hour-glass figure, and wish you had a flawless, glowing skin she is gifted with. But then, as they say, fame doesn’t come cheap – so did she have her quota of rigor, sweat and days of grueling hard work, which have finally paid off with her bagging the title of being one of the most promising talents in Indian film industry. From being a sports enthusiast and a top notch model to a talent in Bollywood, Deepika Padukone has come a long way.
She has worked upon herself, upon her diet, weight and fitness, to now be in an enviable place where she can call the shots, make heads turn and keep the flab away. And all of this, with strict discipline that can only come from the love of being healthy and beautiful.
A 24 year old, who speaks of good health, wellness, beauty and fitness in one package, that’s Deepika Padukone for the uninitiated! So, what’s the mantra behind this lissome beauty?
Simple: “Make fitness your way of life”. And with this mantra in mind, we take you through what goes in the making of the ravishing Deepika Padukone!
“Vow to remain active – Make it a ritual”
Deepika has promised herself to not let a day pass without having indulged in some form of activity, be it workout in the gym, yoga, free exercises in her garden or even playing badminton. And this in itself is enough to show how she has been able to maintain herself! Fitness has been a habit for Deepika, a daily ritual, that she just cannot ignore. And if you make it a habit to workout each day, you would never feel like you have actually worked out, it would seem like any other regular activity.
“Do what suits your body best”
Deepika believes in doing the activity that suits her body best, rather than going with the flow. “There is no point in doing what everyone else is doing, if it troubles your body” she affirms. zDeepika does not go by a compulsion to hit the gym, and neither does she indulge in weights if it’s a boring day. Depending upon her mood, time and situation, she takes to different activities including gymming, an hour at the badminton court, practising yoga or even shaking a leg at a dance studio.
Deepika’s fitness mantra combines of:
Gymming: “I go to the gym whenever I can. When I am travelling, I do make it a point to work out in the hotel gym”. For those looking at weight loss, here’s what she has to say, “just like me, you need to combine cardio with weight training, because then can you lose weight and tone up at the same time”.
Yoga: Deepika swears by yoga and makes it a point to practice it every evening. “I do yoga in the evenings”. Yoga helps in rejuvenating the mind and the body and makes for a great overall body workout.
Daily walks: “If I can’t go to the gym, I walk twice a day, half an hour in the morning and half an hour in the evening” confesses Deepika. And by the way, did you know walking is considered to be one of the best cardio exercises for a woman?
Dance: Now this is what sets the ravishing 23 year old apart from her contemporaries. When not in the mood for the gym, Deepika prefers shaking a leg to loud music! Jazz, Bharat Natyam, Kathak, you name it and she does it! “In my modeling days, this dance training gave me grace and poise; today, it helps to keep me fit” quips the talented actress.
Get up early, run and play: Deepika attributes her body’s flexibility and agility to “the days when I used to play badminton. I used to get up early and run for 40 minutes and do heavy weight training. It helps me now in terms of flexibility”.
She loves to: Deepika is a diehard foodie and loves to binge on Thai food and chocolate desserts. She does not believe in starvations and confessedly, “lives to eat”. But then just as she enjoys the pleasure of being a gourmet, so does she make it a point to not miss her workout sessions either! “Only diet or only exercise won’t help in overall body weight loss. You have to combine the two” she explains.
A balance of carbohydrates and proteins: She takes a balanced diet with carbs and proteins.
Eat smart: “If it’s a dosa, I have it minus the potato filling; if I am having eggs, I take only the white portion and if I have idlis I substitute coconut chutney with a pudina chutney”. Bottomline: Watch what you eat!
A rice lover: While you may fret at the sight of rice for fear of piling on calories, Deepika being a South Indian and a self confessed rice lover, has never had to shy away from the versatile grain for the fear of weight gain. “I guess my body is so used to rice, that it doesn’t react to it at all”.
Homemade food: “During shoots I eat regular homemade food with dal, two rotis, sabzi, raita, salad or sometimes it is non vegetarian food. But if it’s studio food then I stick to idlis and very light food”.
Breakfast – a must: Deepika has three main meals in a day, breakfast being the most important of them all. “I can’t do without breakfast. I have a huge breakfast – upma, idlis, dosa, parathas – whatever it is, I eat a lot of it.” Now you know why they say, breakfast like a king!
No rice at night: Deepika strictly makes it a point to avoid rice and non vegetarian food at night.
Dislike curd, but: Those who hate having curd, you’ve just got company. Deepika is not the one to like curds, but she compensates for it by having milk and cheese. Do you?
For the picture perfect, Personality – her skin, hair, looks
The first thing in the morning: As soon as she gets up early morning, which is not later than 7 am, is to “have a glass of water”. “Drink lots of water to keep your skin clear” advises Deepika, yes, that is the one thing that sure has contributed to the glow and suppleness of her skin.
Cleanse, tone and moisturize: Deepika’s daily skincare includes cleansing, toning and moisturizing. “Healthy skin needs mild cleansing, for which I use gentle soaps. I use mild products that do not strip my skin of essential proteins”.
Be regular with your hair: Get regular hair cuts, so as to keep the split ends away and condition your hair each time you wash them, so that they remain flowing, and silky.
Dare to experiment: While on one day you would spot her in Jeans and a simple white tee with a hair band, the next day it would have to be a pink flowing dress with a smart up-do and in short pants and sports shoes with a ponytail the next….so keep experimenting too! C’mon girls, let’s go the Deepika way!
Related Link: View Deepika Padukone exclusive
Muscular strength should be maintained at the level which supports the daily activities and allows for emergency physical activities and occasional prolonged periods when adequate nutrition and hours of rest are reduced. Most occupations involve some muscular strain. Sitting for hours at a desk places a continuous strain on the small muscles supporting the shoulders and head. If these small muscles are not allowed to rest or if their circulation is not improved by massage or exercise, they will become fatigued and distractingly painful.
The strenuousness of muscular activity is proportional to the strength of the muscles involved. An activity which is strenuous for a weak muscled individual is less strenuous for another individual with stronger muscles. If a sufficient reserve of muscular strength is maintained daily tasks are performed with greater ease and efficiency, in greater quantities and with less fatigue. As the athlete trains for his event by strengthening himself through increasing loads of work, so the worker and the executive can train themselves the better to withstand their physical stresses through extra loads of physical activity.
The athlete requires daily periods of hard work to maintain a high state of training but those who perform sedentary or moderate work need less frequent and less strenuous periods of extra physical activity. The exercise periods can be made very pleasurable if the work is accomplished in the form of golf, bowling, tennis or other sport. If there is sufficient leisure time, desirable levels of muscular strength can be maintained by such activities as gardening, home workshop activities, fishing, hunting, and camping.
Strengthening Weak Muscles
Muscular weakness may be corrected by working the muscles against heavy loads. The loads should be adapted to the strength of the muscles and increased as muscle strength is improved. Tile rate of improvement will generally be in proportion to the amount of work performed by the muscles. Rapid improvement requires long periods of work. If the load of work is too heavy or the movement too rapid, or if insufficient rest is allowed between the bouts of work, exhaustion will occur and the total amount of work which can be accomplished during the exercise period is diminished.
A properly planned weight lifting program using dumbbells and barbells will give rapid increase in strength of weak muscles. The amount of work can be accurately controlled and the exercise can be adapted to the muscle groups needing the greatest development. Wrestling and gymnastics are also useful for improving muscular strength. In wrestling, however, a weak person usually exhausts himself before he has performed enough work to bring about the desired rate of improvement, Gymnastics tend to develop only the special parts of the body which are used in exercises. Both wrestling and gymnastics have a greater value in the later stages of a strength building program.
A special problem arises in exercises designed to strengthen abdominal muscles. Leg-lifting and trunk-flexing exercises can be performed most easily by contractions of the strong hip flexor muscles, the sartorius, rectus femorus, psoas major, iliacus, and the adductors. Abdominal muscles are brought strongly into play only when the performer contracts them voluntarily during exercise. Assistance can be given by palpation of the abdominal muscles and encouragement of the performer to use his abdominal muscles strongly in the exercise. Autogenous auditory facilitation by means of electrical amplification of the performer’s own muscle sounds assists in increasing the work output and endurance when muscular exercise is difficult.
When you stick to a routine, it is easy to become, well, stuck. If you are not cut down, toning up, or feeling any kind, it is probably due to an error following year. Read on to learn how to restart – and get the body you want pronto!
Mistake 1: You can count on Cardio Peel Off Pounds
For most women, sweaty aerobic exercise is not enough. “Research shows that weight loss is minimal if it is accompanied by a plan,” said Amy Luke, PhD, a nutritional epidemiologist at the Stritch School of Medicine at Loyola University of Chicago. “We can compensate for the extra energy we burn during physical activity by at least the rest of the day, or more commonly, we feel hungry after working, so we eat more.”
The solution: Keep your diet in check. To remove a book, which is 3500 calories in a week, aim to eat 300 calories less each day (300 x 7 = 2100) while burning 300 calories of exercise five times a week (300 x 5 = 1500) . “You plan for the year. You need to plan what you will eat after,” says John Porcari, PhD, professor of exercise physiology at the University of Wisconsin-La Crosse and fitness advisory board member. Drink plenty of water also helps.
Mistake 2: You race through your representatives
Two things could happen here: Either your weight is too light, which is often the case for women, or are too heavy, and you let the momentum or gravity take over. Either way, your muscles are not sufficiently challenged, so they do not get more toned.
The solution: If you do not believe you’ve done just about everything you can do at the end of a game, choose a heavier weight. “You want there to be some pressure on the representatives of the second-last and last,” says Barbara Bushman, PhD, professor of exercise physiology at Missouri State University in Springfield. Achieving lighter weights when Do not move the weight with a regular check as you raise and lower.
Mistake 3: You Overcrunch Your Abs
If you make more than three sets of 15, you are wasting your time. “Crunches are not additional to your waist cinch,” says Michele Olson, Ph.D., professor of exercise science at Auburn University in Montgomery, Alabama, and a FITNESS advisory board member. “We work the rectus abdominus, which is only one of the four muscles of the abdominal wall. But there are three other deeper muscles [internal obliques, external obliques, transverse abdominis] that give you a lean appearance by helping you with your posture.”
The solution: Take a break temporarily from your usual crunches and try the Pilates-based movements: (1) board (balance on the floor on forearms and toes and hold for 30 seconds), (2 ) Double-leg stretch (lie on your back, knees bent at 90 degrees with feet in the air and shins parallel to the floor, shoulders off the floor with your arms loosely clasping her knees, extend your legs and V arms wide, then back to top), (3) side planks (lie on the floor on your right, leaning on his right elbow, feet stacked, lift the hips, using your left hand on the ground in front of you to support Hold for 5 counts, then lower Do 10 repetitions, switch sides .. and repeat). Do 10 repetitions of each movement, three or four times a week.
Mistake 4: you aim to stay in the area to burn fat
No wonder you think you have to do this to lose weight: Many cardio you mean when you are above and below the zone. But the reason to stick to the low intensity exercise has been completely discredited. “Because fat takes longer than carbohydrates to convert to energy, you burn a higher percentage of it while sitting or walking when you run. So the old thought was that in low intensity of exercise that you could torch body fat and lose weight, “says Porcari. But the theory did not work in practice.”
In one study, we had people walk or run for half an hour . On average, the marchers burned 240 calories, 44 percent were fat, so they burned 108 calories of fat. Runners burn 450 calories, 24 percent were fat, so they burned 120 calories of fat. You look at total calories or fat calories, the riders arrived safely in the lead, “says Porcari.
The solution: There is nothing wrong with low-intensity exercise, especially if you have common problems. “But to lose weight, you will probably need to do for more than half an hour. Just for general health, the recommendation is 30 minutes five days a week, “Porcari said.
Mistake 5: You Skip the Warm Up
You may think you are saving time, but you’re actually just affect 5 to 10 minutes of your workout. “Your body needs to warm up literally so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently,” says Michael Bracko, a sports physiologist and Director of the Institute for Hockey Research in Calgary. The result: Each step feels like less of a slog, and burn calories in full swing.
The solution: Bracko said that the best warm-up is to do your exercises chosen a low intensity. Runners, for example, should work, then run. “Continue until you break a sweat,” says Bracko. Alternatively, you can try to “dynamic” stretching, which moves are taking body through the range of motion you’re about to do. For a runner, which can mean high knees, butt shots, and forward, reverse, and rushed next door. “Avoid static stretching where you hold poses for several reasons. Reality soothes the system and can affect the performance”, Bracko says.
Related Link: View more fitness secrets
Relying on aerobic exercise alone isn’t the most effective way to get a beach-ready body.
Just because you’re not playing for 20-inch biceps and strong thighs thunderous as the muscle heads in the gym does not mean you should shun the gym. Lifting weights gives you an advantage over the belly fat, stress, heart disease and cancer and is also the most effective way to look hot in a bikini. And yet women are still hesitant: Only about one fifth of force women to form two or more times per week.
Here are 12 reasons why you should not live another day without hitting the weights:
1. You will lose 40 percent more fat.
If you think cardio is the key reading of belly fat blasting, store: When Penn State researchers developed diet into three groups: no exercise, aerobic exercise alone or exercise and aerobic fitness they have all lost about 21 pounds, but the push shed 6 pounds more fat than those who did not pump iron. Why? Lifting loss was almost pure fat, the other more fat and muscle.
Further research on the dieters who did not rise shows that, on average, 75 percent of their weight loss is fat, while 25 percent is muscle. Muscle loss can decrease your weight scale, but it does not improve your reflection in the mirror and it makes you more likely to gain back the fat you lost. However, if the power train weight than that you will help protect your hard earned muscle and burn more fat. Burn more fat faster with this workout routine of high intensity.
2. Your clothes fit better.
Research shows that between the ages of 30 and 50, you probably lose 10 percent of total muscle in your body. Worse yet, it is likely to be replaced by fat over time, according to a study. And that increases your waist, because a pound of fat takes place 18 percent more than a pound of muscle.
Over the past few seades, the role of women in society has changes sihnificntly.As more and women enter the work force and juggle career and families, the need for quick, de-stressing strategies is greater than ever before. Here are some relaxation recniques. Just choose your pick…
• Take frequent, short breaks from work, whether that is from housework. Also from husband and children!
• Take a trip to the beauty parlour ( and get yourself a pedicure, manicure, or a massage!)
• Take up knitting ! Seriously, like meditation or prayer, knitting allows for the passive release of stray thoughts. The rhythmic and repetitive quality of knitting, together with the sound of needles clicking, is akin to a calming mantra. The mind can wander, while still focusing on one task.
• Exercise ! you’ve heard it before, but aerobic activities such as swinning, cycling, walking are soothing.
• Count your blessings every single day and be grateful.
• Take a few moments everyday to “be in awe of nature”, watch a sunset, appreciate trees and flowers, gaze at the stars, listen to the sounds of waves, and the chirping of birds…
• Get an aquarium. Gazing at ponds and aquariums with various fish reduces stress and lowers blood pressure.
• Take the time to listen to your favourite music.
• Eat healthy andss sleep well.
• Do Yoga and Meditation daily.
That delicious pumpkin latte can top 400 calories, while fruit juice often has empty sugars.
Now that it’s starting to feel like fall, I can’t wait to get my hands on a Pumpkin Spice Latte from Starbucks. But a grande made with whole milk and topped with whipped cream has a whopping 410 calories—crazy, right?
Even if you go “skinny” (made with non-fat milk), your Pumpkin Spice Latte is still 260 calories. That’s not a ton of calories, but ordering one just a few times a week when I need an afternoon pick-me-up adds more than 1,000 calories into my week—and that’s just from coffee! When you factor in a morning glass of juice and a couple of happy hour cocktails, those weekly drink calories sure add up!
But no way am I cutting out my caffeine fix. Instead, I’ve implemented some rules so I don’t overload my diet with beverage calories. Here’s how I think before I drink.
I drink in the morning
I drink most of my caloric beverages, like iced coffee and juice, early in the day when I’m most active and more likely to burn off the calories throughout the rest of the day.
I stick to 100% fruit juice
Some juices are packed with sugar, so I make sure to read labels and select ones that are 100% fruit juice to cut out empty calories from extra sugar. Plus, 100% juices are rich in disease-fighting antioxidants.
I savor each sip
I just can’t say no to whipped cream on top of my Pumpkin Spice Latte so I make sure to enjoy ever single sip of this diet splurge. But I also take steps to whittle down its calorie count. I order mine made with soymilk, which retains the creaminess of the drink without all of the fat of whole milk. I also order my fancy latte all by itself; if I had it along with a meal or a snack I wouldn’t realize how many calories it has in it.
I pace myself
When it comes to a glass of wine or a beer, I try to drink a glass of water between rounds. This way I consume fewer calories without missing out on any of the fun. Plus, I stay hydrated at the same time.
I add some zing to plain water
I drink a lot of water throughout the day, but it can get really boring. To spice up my H2O, I experiment with adding fresh ingredients, such as cucumber and orange slices, or even fresh herbs, like basil and mint.
Turkey has more protein and iron than chicken, and kale trumps spinach on vitamin C.
As a health-savvy consumer, you try to toss nutrient-packed foods into your grocery cart. But when you’re deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. “Food is your fuel,” says Mitzi Dulan, R.D., co-author of The All-Pro Diet. “Selecting the most nutritious options will improve your diet and give you a competitive edge.” While you can’t go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your workout the boost it needs. In a healthy-food smackdown, here are our winning picks.
Strawberries vs. Blueberries
Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. “These antioxidants help keep your immune system strong,” says Dulan, “and reduce muscle-tissue damage from exercise.”
Healthy Choice: Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.
Chicken Breast vs. Turkey Breast
Both breast meats are free of saturated fat, but turkey has three additional grams of protein per three-ounce serving, plus more iron (which helps deliver oxygen to muscles) and selenium. “This mineral functions as part of an enzyme called glutathione peroxidase,” says sports dietitian Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells from free radicals that may contribute to cancer and heart disease.
Healthy Choice: Make your own lunch meat to avoid the excess sodium in much deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.
Thinking that all calories are created equal could be holding you back from your health goals. To be fit, you must stop letting myths like these you remember.
1. Walking is not as effective as the race.
Of course, you burn about twice as many calories as running for 30 minutes walking 30 minutes. But if a runner and a walker to cover the same distance, they burn about the same number of calories. So if you’re willing to take the “slow road, you’ll probably lose much weight. In fact, studies have shown that the duration of your exercise is more important than the effort you exert.
2. Exercise increases hunger.
It is a common misconception: If you burn hundreds of calories during a workout, you’ll end up eating more. But research shows that exercise has no effect on food a person needs, with the exception of endurance athletes who exercise for two hours or more per day. In fact, research shows that exercise often stifles hunger during and after training.
3. It does not matter where your calories come from.
Calories are not created equal. Firstly, certain foods (especially proteins) take more energy to chew, digest, metabolize and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different types of foods have different effects on your blood sugar. Refined carbohydrates (think white bread or cookies and fruit drinks) to increase levels of blood sugar dramatically, which promotes fat storage, weight gain, and hunger. fibrous foods such as apples, as well as proteins, raise blood sugar less, making it more friendly to your waistline. Finally, foods that contain lots of water, like vegetables and soup, tend to fill their bellies with fewer calories, so you’ll stop eating their way before you stop eating foods that are calorie dense.
4. Diet alone is sufficient for sustained weight loss.
You will lose weight in the short term by reducing considerably the calories, but experts say exercise is what keeps the books for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to support that fat tissue does. In other words, the more muscle tissue you have, the more calories you burn at rest. In fact, some studies suggest that in the long run, if you had the choice always eating less or exercising more than ever, the exercise would be best for weight loss.
5. There is no better time for exercise.
If you’re simply walking to regain their health or take off some weight, it does not matter when you do it as long as you do. But if you’re an athlete looking for a quality coaching, choose the afternoon when body temperature is highest. The muscles are warm reaction time is fast, and the force is at its peak. If you push harder, so you burn more calories.
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