Shubham Dhyani, Author at Fitness Scenz

Dried fruits are fruits that have been dried under the sun or with machines. They are really good for your health because they good sources of vitamins, minerals, and antioxidants.

Dried fruits contain fiber that helps keep you full for longer and boost metabolism which is important for weight loss.

In this blog, we will talk about the 6 best dry fruits for weight loss.

Dry Fruits for Weight Loss

Pistachios

Pistachios are the best dry fruits for weight loss. Pistachios are a great source of protein, fiber, vitamins, healthy fats, iron, magnesium, and more. 100 grams of pistachios contain 20 grams of protein.

Several scientific studies show pistachios are helpful in maintaining a healthy weight and will not cause weight gain.

Nutrition Value of 100 grams of Pistachios

Protein: 20 g
Fat: 45 g
Fiber: 10.6 g
Carbohydrate: 27.2 g

Health Benefits of Pistachios

Good for heart health
Control blood sugar levels
Lower cholesterol
Good for eye-sight

Almonds

Almonds are another great snack option that promotes weight loss. Almonds are low in calories and relatively high in protein, fiber, healthy fats, and antioxidants. Also, almonds help reduce bad cholesterol and provide essential nutrients to your health.

A study found that people who consume almonds and follow a calorie-restricted diet lost 9.3% of their body weight.

Also, new research shows nuts might play an important role in weight loss.

Nutrition Value of 100 grams of Almonds

Protein: 21.2 g
Fat: 49.9 g
Fiber: 12.5 g
Carbohydrate: 21.6 g

Health Benefits of Almonds

Lowering blood sugar levels
Lowe cholesterol levels
Strengthen bone health
Keep healthy weight
Improve gut health

Walnuts – Dry Fruits for Weight Loss

This superfood can prevent weight gain by promoting a feeling of fullness and by restricting calorie intake. Walnuts are high in fiber, and omega-3 fatty acids. Omega-3 is beneficial for heart and brain health. Also, walnuts may boost the metabolism of the body.

A study shows that eating a handful of walnuts has been linked to a lower risk of obesity and good heart and brain health.

Nutrition Value of 100 grams of Walnuts

Protein: 15.2 g
Fat: 65.2 g
Fiber: 6.7 g
Carbohydrate: 13.7 g

Health Benefits of Walnuts

Good source of omega-3
Helps lower inflammation
Improved gut health
Good for brain health
Good for weight management

Dates

Dates are a natural sweetener that can satisfy your sweet cravings. Dates are high in fiber and have a low-fat content that is good for weight loss.

Also, dates are a rich source of vitamin B5 which helps build stamina.

Nutrition Value of 100 grams of Dates

Protein: 2.45 g
Fat: 0.39 g
Fiber: 8 g
Carbohydrate: 75 g

Health Benefits of Dates

Helps in digestion
Control blood sugar levels
Good for bone health
Helps Fight Diabetes

Raisins – Dry Fruits for Weight Loss

Raisins are low in fat and high in fiber and other minerals like copper, magnesium, iron, and zinc. That makes raisins a good dry fruit for weight loss.

Raisins contain a natural compound named resveratrol, resveratrol helps boost metabolism and can improve insulin sensitivity.

A study shows that consuming raisins can help suppress hunger and reduce abdominal fat.

Nutrition Value of 100 grams of Raisins

Protein: 3.28 g
Fat: 0.2 g
Fiber: 3.3 g
Carbohydrate: 80 g

Health Benefits of Raisins

Aids in digestion
Contain anti-inflammatory properties
Good for gut health

Makhana (Lotus seed) – Dry Fruits for Weight Loss

Makhana is a light snack that helps keep you full. Makhana is a good source of protein and fiber. Makhana is low in cholesterol, saturated fat, and sodium.

The study suggests makhana contain 16 types of amino acid that help boost metabolism and reduce the calorie process.

Nutrition Value of 100 grams of Makhana

Protein: 8 g
Fiber: 3.3 g
Carbohydrate: 40 g

Health Benefits of Makhana

Control blood sugar levels
Strengthen bone health

In Fitness

Chair Yoga Exercises: Sit, Stretch, and Improve Your Well-Being

16/09/2023 No Comments

Chair yoga is a form of yoga that is done on a chair. It is a traditional way to do yoga for those people who have mobility issues, or balance problems. These chair yoga exercises can be done by all ages, including office workers, seniors, and people who recovering from injuries.

Also, Chair yoga exercises help improve blood flow, better breathing habits, stress reduction, and stretch stiff muscles.

Benefits of Chair Yoga Exercises

A study shows that chair yoga can help older adults build muscles, and develop upper and lower body strength.

Another study shows older adults who did yoga twice a week, mostly used chairs for support. After 12 weeks, they felt less afraid of falling, had more confidence in their physical abilities, and had improved flexibility and balance in their lower bodies.

Other Health Benefits of Chair Yoga

Good for joint
Improve flexibility
Stress reduction
Improve balance
Improve coordination
Improve circulation
Improve muscle strength
Improve posture

Study shows that 15 minutes of office chair yoga reduces stress and elicits a relaxation response.

Chair Yoga Exercises

These easy chair yoga poses can be done at home, offices, and wherever you like doing it.

Chair cat-cow pose

This yoga pose is also known as Chakravakasana. This pose is good for promoting spinal flexibility.

Sit on a chair with feet flat on the ground and hip-width apart. Sit straight and place your hands on your thigh.

Breathe in and arch your upper back, looking up as far as possible without lifting your shoulders.

Breathe out and round your back, bringing your chin toward your chest and your head forward.

Repeat this movement five times, inhale as you arch (cow position) and exhale as you round your back (cat position).

Chair spinal twist

This yoga pose is also known as Parivrtta Utkatasana. This pose is good for promoting spinal flexibility, balance, and core strength.

Sit sideways on a chair with feet flat to the ground and hip-width apart. Inhale and grab the chair with your hands.

On exhale, twist your body toward one side, and keep your legs in line, engage your core. Hold for five second

Switch sides and repeat this movement five times.

Chair raised hands pose

This yoga pose is also known as Urdhva Hastasana. This pose strengthens legs, improves balance, and improves posture.

Sit on a chair with feet flat to the ground and hip-width apart.

On inhale, straighten your arms towards the ceiling.
Stretch your upper body and lengthen your spine as well as you can.
Hold in this position for a few breaths.

Exhale lower the arm to the thigh and repeat the movement five times.

Chair side stretch

This pose helps relieve stress in the neck, shoulders, and upper back,

Sit on a chair with feet flat on the ground and hip-width apart. Grab the chair with your hands.

On inhale, and bend toward the right side, To help with balance grab the chair from the left side.
Feel the stretch on the sides of your waist and torso.

Hold for a few breaths and repeat the movement five times.

Chair forward bend

This pose can help improve flexibility in the hamstrings and provide relief from lower back strain.

Sit straight on a chair with feet flat on the ground and hip-width apart. Place your hand on the side.

On exhale, lean forward over the legs. Make sure to engage the core and stretch properly.

Repeat the movement several times.

Chair pigeon

This yoga pose is also known as Eka Pada Rajakapotasana. This pose can help stretch and release tension in the hips and lower back.

Sit straight on a chair with feet flat on the ground and hip-width apart. Place your hand on your knees.

Lift your right foot (ankle) and place it on the left knee.
Press your right knee to feel the stretch.

Hold this position for a few breaths repeat this with the left leg and continue for 3 sets.

Chair eagle

This yoga pose is also known as Garudasana. This pose is good for stretching and strengthening the shoulders and upper back.

Sit straight on a chair with feet flat on the ground and hip-width apart. Place your hand on your knees.

Lift your right thigh and cross it to the left thigh, just like crossing your legs.
Aim to reach to the left leg ankle.
Cross your right arm over your left arm at the elbows, aiming to reach your palms.

Hold this position for several breaths and maintain stability, repeat this movement with your left leg.

A word from Fitness Scenz

These are great chair yoga exercises you can do. Chair yoga poses are a wonderful way to improve posture, strengthen your legs, and promote spinal health. chair yoga allows you to engage your muscles and stretch your body while sitting comfortably in a chair.

In Nutrition

Anjeer and Weight Loss: What You Need to Know

08/09/2023 No Comments

Weight loss requires physical activity and the right nutrition, including low-calorie foods. A calorie deficit is the only way to achieve weight loss.

Anjeer, or figs, are excellent snacks for weight loss. Anjeer is high in fiber and low in calories. Adding it to your diet can help keep your stomach full for a longer time and boost the metabolic rate.

Not only does anjeer help with weight loss, but it is also beneficial for maintaining blood pressure.

Anjeer can be eaten dried or fresh. Continue reading to learn more about the benefits of anjeer for weight loss and much more.

Nutrition Facts of Anjeer ( FIGS )

Adding nutrition-packed foods while aiming to lose weight can make the weight loss journey a lot more enjoyable and easier. Below are the nutrition facts for anjeer per 100 grams.

Energy: 249 Kcal
Protein: 3.3 grams
Water: 30 grams
Fat: 0.93 grams
Carbohydrate: 63.9 grams
Fiber: 9.8 grams
Vitamin C: 1.2 mg

Anjeer is rich in minerals such as calcium, potassium, copper, magnesium, zinc, and vitamins like A, B1, B2, and C. Therefore, Anjeer is low in fat and high in fiber, protein, minerals, and vitamins.

How Good is Anjeer for Weight Loss?

Having low-fat and low-calorie foods is key to losing weight. Figs help with weight loss when following a calorie-restricted balanced diet. They aid in reducing belly fat and are packed with various nutritional qualities that help maintain a healthy body weight.

Anjeer is High in Fiber

Anjeer has a high fiber content that facilitates weight reduction. It is rich in dietary fiber, which keeps your stomach full for longer, aiding in the management of calorie consumption.

Anjeer Helps Burn Calories

Anjeer has omega-3 fatty acids, which are known to increase muscular calorie expenditure during exercise. Omega-3 fatty acids are also known to be good for weight reduction.

Additionally, omega-3 fatty acids are beneficial for protecting heart health and the circulatory system.

Rich in Minerals and Vitamins

Anjeer is high in minerals such as manganese, potassium, magnesium, copper, iron, and phosphorus, as well as vitamins like A, B1, B2, and C.

Benefits of Anjeer

Boost Testosterone Levels

One of the major benefits of eating anjeer is that it boosts the level of testosterone. Anjeer contains a good amount of zinc.

Nutrition Value of Zinc in Figs

Zinc – 0.15 milligrams

One study shows that men who received 30 milligrams of zinc or magnesium daily had increased testosterone levels in their bodies.

Deficiency in zinc may lower testosterone levels. It is advisable to eat figs (anjeer) on a daily basis to boost testosterone.

Promote Cardiovascular Health

A rich source of fiber and potassium and relatively low in sodium, these minerals help remove fat from the body and the heart.

Potassium in figs (anjeer) helps reduce blood pressure and supports stable blood pressure.

One study on rats shows that figs (anjeer) extract lowers the blood pressure of those who have high blood pressure.

Promote Bone Health

Anjeer contains high levels of calcium, which is beneficial for enhancing bone health.

The best time to Eat Anjeer for Weight Loss

Eating anjeer is a healthy choice because it is low in calories and high in fiber. Adding anjeer to your diet is a healthy way to help with weight loss.

Figs are rich in dietary fiber, vitamins, and minerals, which can help control hunger, improve digestion, and provide essential nutrients.

You can eat anjeer in the morning on an empty stomach or add it to your meals whenever you like. Here are some tips on when to incorporate anjeer into your diet for weight loss.

As a snack
Add in smoothies
Add in Oatmeal
Before Workout
In the morning

How Many Anjeer (Figs) to Eat in a Day for Weight Loss

Physical activity and the right balanced diet will help you lose weight faster. Anjeer is low in calories and high in fiber, protein, and other vital minerals and vitamins. Anjeer may help keep you feeling fuller for a longer time due to its fiber content, which can be incredibly helpful for weight loss.

You can consume three soaked anjeer overnight per day to aid in weight loss.

Conclusion

Anjeer is a great fruit for losing weight. Including anjeer in your diet can help you feel full for a longer time. Not just only weight loss, anjeer helps boost testosterone level, promote cardiovascular health, enriched with anti-oxidants and offer numerous benefits.

In Supplements

Benefits of Ashwagandha Related to Fitness

03/09/2023 No Comments

What is Ashwagandha?

Ashwagandha’s name comes from two Sanskrit word “Ashwa” and “Gandha” where ashwa means horse and gandha stand for the smell which refers to the smell of the horse.

Ashwagandha has various health benefits, like improving mood, boosting energy, enhancing cognitive function, and supporting overall well-being.

Ashwagandha supplement comes in the form of powder, capsules, and extracts.

Benefits of Ashwagandha

Stress Reduction and Mental Well-being

Ashwagandha is best known for its stress-relieving effects. It helps regulate the body’s stress response by reducing the production of cortisol, a hormone associated with stress. This can lead to improved mood, reduced anxiety, and enhanced mental clarity.

In a research study, people who took 240 mg of ashwagandha extract every day for two months experienced a decrease in their feelings of anxiety.

In another study, 58 people took 250-600mg of ashwagandha extract for 8 weeks. They felt less stressed and had lower levels of stress hormones

Muscle Building and Strength

Ashwagandha is known for its potential role in muscle growth and strength. Studies suggest that Ashwagandha may increase muscle mass, boost muscle strength, and support recovery after exercise.

In a study of 57 men, taking ashwagandha experienced increases in muscle mass and strength.

Another study shows men who took 1 gram of ashwagandha for 30 days saw gains in muscle strength.

Help Improve Sleep

Ashwagandha helps prevent insomnia, a condition that makes it difficult for people to fall asleep.

Studies have found that ashwagandha has the ability to make you feel sleepy and may improve the quality of sleep.

A study found that giving 600 milligrams of ashwagandha extract to older people aged 65 to 80 for 12 weeks improved sleep quality.

Researchers suggest and confirm that KSM-66 ashwagandha is a natural, safest, and most efficient option for improving sleep quality.

Boost Testosterone

Ashwagandha is the best supplement that helps boost the testosterone level in men.

In a study people of 40 to 70 aged took ashwagandha extract for 16 weeks experienced an increase in testosterone by 15 percent and an 18 percent increase in DHEA (DHEA helps produce other hormones including testosterone).

Muscle Building and Ashwagandha

For individuals focusing on muscle building, Ashwagandha’s can help the body produce hormones and reduce cortisol. This means it decreases muscle breakdown and increases muscle protein synthesis.

One study found that individuals taking Ashwagandha supplements showed a significant increase in muscle strength and size compared to a placebo group. It’s believed that Ashwagandha’s ability to reduce stress-related hormones, enhance testosterone levels, and help to build muscles.

An 8-week study shows ashwagandha supplementation is linked with increased strength and muscle mass and suggest that ashwagandha supplementation can be useful for resistance training program.

Weight Loss and Ashwagandha

As there are limited studies are there on weight loss and ashwagandha.

Some research suggests that taking ashwagandha for eight weeks leads to a weight loss of 5.1 pounds (2.33 kg).

Supplementation of 400-600 mg of ashwagandha for eight weeks might lead to weight loss.

A study shows that ashwagandha root extract might help adults who are dealing with long-term stress to manage their body weight.

Dosage of Ashwagandha

Ashwagandha is known for its benefits like stress reduction, improved mood, building strength, and boosted testosterone levels. There are 3 Different types of ashwagandha

Ashwagandha Root Powder: A dosage of ashwagandha root powder would be 1 to 2 grams per day. Mix root powder with water or a smoothie.
Ashwagandha Capsules: A dosage of ashwagandha capsules is around 450 to 500 mg, taken twice per day after meal.
Ashwagandha Extracts: A dosage for an ashwagandha extract might be 125 to 250 mg per day.

These are different types of ashwagandha supplements. However, the ashwagandha supplement is safe for most people but it is advisable to consult with the doctor before consuming.

What Does Ashwagandha Do for Your Body?

Ashwagandha does many things to your body. It helps prevent stress and anxiety better.

It also helps control the hormone called cortisol, which can help you sleep better and feel mentally better overall. Fitness enthusiasts prefer ashwagandha as it builds strength and performs better physically.

Ashwagandha makes the brain work better and helps the body fight off illnesses.

Conclusion

Ashwagandha helps fitness enthusiasts relieve stress, and anxiety, build strength, and boost testosterone. Ashwagandha is the safest supplement with so much of benefits.

In Weight loss

Outdoor Activities for Weight Loss & Muscle Gain

27/08/2023 No Comments

Engaging in outdoor activities is fun and helps to keep you energized to reach your fitness goals, whether you want to lose extra weight or grow stronger muscles.

In this article, we’ll explore the best 5 outdoor fitness: outdoor activities for weight loss and building muscles.

Outdoor Activities for Weight Loss:

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Running and Jogging

Running is the most helpful way to get in shape and build endurance. Running for at least 30 minutes a day helps burn the maximum number of calories.

In a study, running 1 kilometer on a treadmill burned 33 calories, while running 1 kilometer on the ground burned 35 calories.¹

Health Benefits of Running

Boost metabolism
Burn extra calories
Build strong bones
Improve mood

Cycling

Cycling is a low-impact cardiovascular exercise that helps in building strength and endurance. Additionally, cycling can improve both physical and mental health, and aid in preventing various cardiovascular diseases.

A study suggests that individuals should aim to burn 2000 calories a week through exercise for weight loss. Steady cycling burns approximately 300 calories per hour.²

Health Benefits of Cycling

Boost metabolism
Increase endurance
Helps lose belly fat
Build lower body strength

Swimming

Swimming is a cardiovascular activity that aids in burning calories and improving cardiovascular wellness.

Swimming engages all parts of the body, including the upper and lower body as well as the core muscles.

A 2015 study shows that women who participated in swimming for 1 hour, 3 times a week, experienced significant reductions in the belly area, and gained flexibility, and strength.

Health Benefits of Swimming

Help lose weight
Increase endurance
Good for bone health
Help you fall asleep faster
Enhanced mood

High-Intensity Interval Training (HIIT)

HIIT stands for High-intensity interval training. It is a method of exercising quickly and efficiently. HIIT exercises help burn more calories in less time compared to traditional workouts.

For example, consider using a treadmill for running. Begin by sprinting for 30 seconds, and then walk for minutes.

HIIT Exercise

Jumping jacks
Burpees
Mountain climber
Squats
Sprint running

Health Benefits of HIIT

Boost metabolism
Burn more calories
Build muscles

Play Outdoor Games

Playing outdoor games like tennis, volleyball, and basketball can help you lose weight. Playing these outdoor games helps build stamina and speeds up the heart rate, which is good for cardiovascular health.

Health Benefits of Outdoor Games

Develop coordination
Build endurance
Boost metabolism
Develop bone density

Conclusion

These are the type best outdoor activities for weight loss. For weight loss, choose only two activities in your workout routine and eat less calorie and more protein-rich foods.

Engaging with any two of these activities and help you lose weight and build muscles.

Remember to stay hydrated, eat plenty of protein, and work out 6 times per week.

In Fitness

Ultimate Legs Workout Guide for Fitness Newbies!

22/08/2023 No Comments

A leg workout is crucial for building overall strength, balance, and functional fitness. Your leg muscles are some of the largest and strongest in your body, and working them out helps in improving athletic performance, supporting daily activities, and preventing imbalances that could lead to injuries.

Here’s a detailed leg workout for beginners that target the major leg muscle groups.

5 Best Leg Workouts for Beginners

Warm-Up

Always start with a 5-10 minute warm-up to increase blood flow to your muscles and prepare your body for the workout. You can do light cardio exercises like jogging, cycling, leg swing, jumping jacks, and brisk walking.

1. Bodyweight Squats:

Leg workouts for beginners - Bodyweight squat

Bodyweight squats are one of the most effective exercises in a leg workout. Squats are a compound movement exercise that targets muscles like the quadriceps, hamstring, glutes, calves, and core muscles. By doing this you can boost your metabolic rate and can burn a lot more calories.

Muscles Targeted: Quadriceps, hamstrings, glutes, calves, core muscles

How to Perform

Stand with your feet shoulder-width apart.
Keep your chest up, and back straight, and engage your core.
Lower your body by bending your knees and pushing your hips back.
Push through your heels to return to the starting position.
Perform 3 sets of 10-12 repetitions.

2. Lunges

Leg workouts for beginner - Lunges Exercises

Lunges are a lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. Doing lunges can help you build strength, stability, and balance in your lower body.

Targeted Muscles: Quadriceps, hamstrings, glutes, and calves

How to Perform

Stand with your feet hip-width apart.
Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
Push back to the starting position.
Alternate legs for each repetition.
Perform 3 sets of 10-12 repetitions per leg.

3. Leg Press

The leg press is a strength training exercise that targets the muscles of the lower body, especially the quadriceps, hamstrings, and glutes.

Targeted Muscles: Quadriceps, glutes, hamstrings

How to Perform

If using a machine, adjust the seat and weight according to your comfort and level.
Place your feet shoulder-width apart on the platform.
Push the platform away by extending your knees.
Slowly lower the platform back to the starting position.
Perform 3 sets of 8-10 repetitions.

5. Leg Extension

Leg workouts for beginners - leg extension

The leg extension is a popular isolation exercise that primarily targets the quadriceps muscles. This exercise requires extending your legs against weights, which helps to strengthen and tone the quadriceps of the upper legs.

Targeted Muscles: Quadriceps

How to Perform

Take a seat on the leg extension machine.
Hold onto the handles of the machine to help you stay steady.
Stretch out your legs as far as you can while breathing out.
Pause for a short moment and tighten the muscles in the front of your thighs (these are called quadriceps).
Come back to the starting position, Repeat

6. Calf Raises

Calf raises are an effective exercise that targets the calf muscles, specifically the gastrocnemius and soleus muscles. These muscles are located on the back of your lower leg. Calf raises are commonly performed to strengthen and tone the calf muscles, improve ankle stability, and enhance overall lower body strength.

How to Perform

Stand with your feet hip-width apart.
Slowly rise onto the balls of your feet by pushing through your toes.
Lower your heels back down.
Perform 3 sets of 15-20 repetitions.

Cool Down

Cooling down after a leg workout is important, it lets your body relax and go back to its normal state. It allows your heart rate and breathing to slowly return to normal and helps prevent muscle soreness. Here are some effective cool-down activities to consider after your leg workout:

Cardio
Leg muscles stretch
Foam rolling

Benefits of Leg Workouts:

Build Strength and Power: Leg workouts build strong muscles which are essential for lifting, jumping, and fast movements.
Daily Fitness: Strong legs enhance your ability to perform everyday tasks like walking, climbing stairs, and standing up from a chair.
Keeping Your Body Balanced: Working your leg muscles prevents imbalances that can lead to posture issues and injuries.
Metabolism Boost: Doing leg exercises uses big groups of muscles, which makes you burn calories when you’re exercising and even after.
Bone Health: Leg exercises where you hold weight can make your bones stronger and lower the chance of getting a condition called osteoporosis.
Helping Your Hormones: Exercising your legs makes your body release hormones that help your muscles grow and make your whole body healthier.

Conclusion

These are the best 5 leg exercises for beginners. These 5 workouts targets all the major leg muscles. Remember to warm up before doing any exercise as this help prevent injuries. Doing leg workouts 2 times a week can fasten up your strength-building process.

In Nutrition

Apple Cider Vinegar Diet, Benefits, Dosages, and Side Effects

20/08/2023 No Comments

What if I told you that drinking apple cider vinegar could help alleviate your primary concern about losing weight? It not only aids in weight loss but also offers numerous health benefits.

Apple cider vinegar is highly esteemed for its various health advantages and has gained immense popularity as a beverage worldwide.

I can count its benefits for you:-

Boost metabolism
Weight loss
Suppress appetite
Cure dandruff
Skin toner
Heal sunburn
Lower blood sugar level
Whiten teeth
Cure diarrhea
Help in the sour throat
Remove pimple acne

In this article, I will attempt to explain things in a simpler manner. We will also explore the functioning and usage of apple cider vinegar for weight loss.

Let’s get started,

What is Apple Cider Vinegar?

Let’s explore some scientific information here.

Apple cider vinegar is produced by crushing apples and introducing yeast to convert sugar into alcohol. Subsequently, bacteria are introduced to the alcohol to generate acetic acid.

Fermentation is the process of transforming the sugar from crushed apples into alcohol by combining it with yeast. Following fermentation, bacteria are incorporated to convert the alcohol into acetic acid. The acetic acid present in apple cider vinegar can aid in reducing belly fat and preventing fat accumulation around the abdomen.

This is why apple cider vinegar boasts a high acetic acid content.

A single tablespoon of apple cider vinegar contains just a few calories and no carbohydrates.

Apple Cider Vinegar for Weight Loss Study

Consistently doing good things leads to success.

You have already watched many videos, listened to podcasts about transformations, and read a blog about using apple cider vinegar for weight loss.

Now, let’s see what a study has suggested.

According to a study cited from ScienceDirect, 39 randomly selected overweight or obese individuals consumed 30 ml of apple cider vinegar per day for 12 weeks, along with a calorie-restricted diet of approximately 250 kcal per day.

Researchers have discovered several advantages of consuming apple cider vinegar, such as:

Reduced overall body weight
Have controlled BMI (body mass index).
Reduction in hip circumference
Controlled in appetite
Have seen a significant decrease in cholesterol and Plasma triglyceride.

2. Another related study on apple cider vinegar has shown the desired result.

In that research, 144 overweight adults took part and were grouped into three categories.²

According to similar body weight
Body mass index (BMI)
Waist circumference

Participants in the study consumed apple cider vinegar, either in amounts of 15ml or 30ml, or a placebo for 12 weeks. By the study’s conclusion, the group that consumed 30ml of apple cider vinegar had lost approximately 4 pounds of body weight. The 15ml ACV group experienced a weight loss of 2.5 pounds, whereas the placebo group gained some weight, although not significantly.

List of benefits that have noticed:

Result of consuming apple cider vinegar

Reduction in body weight
Body mass index
Reduction in waist circumference
Lower serum triglyceride (fat(lipid) which is found in the blood)

Regularly consuming apple cider vinegar can be helpful in preventing strokes, heart diseases, and diabetes by reducing fat cells.

Apple Cider Vinegar for Health Benefits Study

Although apple cider vinegar (ACV) has been associated with proven weight loss, it has also been connected to various other health benefits, such as:

In a study from 2013, it was suggested that drinking apple cider vinegar before meals can help reduce the blood sugar levels of healthy adults.³
Another study focused on improving insulin sensitivity found that adding vinegar to a high-carbohydrate meal can help improve insulin sensitivity, which can help manage type-2 diabetes and lower blood pressure.⁴
Also, experts suggest that apple cider vinegar not only helps you with weight loss but also lowers triglycerides and cholesterol.
Apple cider vinegar for digestion is actually a proven statement for most individuals, however, there isn’t sufficient study.

Benefits of Apple Cider Vinegar

Remember these important facts about acetic acid: it has magical effects and can quickly improve your health.

Clean bacteria from your body
Help your body to flush out bacteria, infections, and fungus.
Lower your blood pressure
It can assist in reducing blood pressure by balancing insulin levels and blood pressure. Additionally, it is beneficial for individuals with diabetes as it helps lower insulin levels.
Prevent HDL cholesterol level
ACV prevents lousy cholesterol level
Helps in weight loss

When you add one tablespoon of ACV after every meal, you will eventually notice that it helps control your appetite for a few hours. This is how you can manage your cravings and consume fewer calories.

Incorporating approximately two tablespoons of apple cider vinegar into your daily routine, whether by drinking it or using it as a salad dressing, is a beneficial habit that can enhance your overall health.

It’s important to remember that apple cider vinegar possesses the following qualities/effects:

High in antioxidants
Controlled appetite
Protect you from cancer
Promote metabolism

Apple Cider Vinegar Nutrition Facts

Apple cider vinegar is low in calories and does not contain any significant amount of macronutrients such as protein, fat, or carbohydrates. Additionally, it is free from sugar and fiber.

Calories: 3
Protein: 0 grams
Fat: 0 grams
Carbohydrates: 0.1 grams
Fiber: 0 grams
Sugar: 0 grams

Dosage of ACV

The easiest way to include apple cider vinegar in your diet is by using it as a dressing for salads; however, many people prefer to consume it as a beverage.

To incorporate it into your routine, you can mix 1-2 tablespoons (15ml to 30ml) with warm water. It’s important not to consume excessive amounts.

You can enjoy apple cider vinegar in the morning, right after waking up. Dilute one tablespoon of ACV in a glass of warm water and wait for 10 minutes before having lunch.

Alternatively, if you prefer, you can take a shot of ACV. Drinking ACV may assist in achieving faster weight loss.

Side effect

According to various studies, apple cider vinegar has the potential to help individuals in preventing issues such as obesity, heart attacks, cancer, and various other diseases.

Nonetheless, Extreme intake of anything can have negative effects, and consuming too much apple cider vinegar can also lead to undesirable outcomes.

Here are six potential side effects that may arise from the excessive consumption of apple cider vinegar:

Troubled indigestion
Tooth decay
Skin burns
uncomfortable throat
Risk of gastroparesis
Lower potassium level

If you consume too much apple cider vinegar, you may experience these significant side effects.

Summary

Apple cider vinegar offers many health benefits, such as it has been shown to assist in preventing obesity, reducing cholesterol and blood sugar levels, and more.

When you prioritize self-care through regular exercise, a balanced diet, and sufficient sleep, adding apple cider vinegar to your regimen can further enhance your well-being.

Using a moderate amount of apple cider vinegar daily is both safe and advantageous.

In Fitness

8 Effective Exercises for a Healthy Lower Back

19/08/2023 No Comments

Lots of people have lower back pain. Back pain happens because of sitting too much, not standing straight, or having core muscles. Fortunately, several exercises can help alleviate lower back pain and improve overall spinal health.

In this article, I will talk about 8 best exercises for lower back pain. They work on different parts of your muscles and build your back strength, flexibility, and stability.

8 Best Exercises for Lower Back Pain

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor, tilting your pelvis upward. Hold for 10 seconds and then release. Repeat.

This exercise helps activate and strengthen the abdominal muscles, stabilizing the lower back.

Child Pose

A child pose is a yoga position that helps stretch and strengthen the muscles along the lower back.

Start on your hands and knees, then sit back on your heels while extending your arms forward on the floor. Allow your forehead to rest on the ground. Breathe deeply and hold the pose for 30 seconds to a minute.

This stretch relieves stress and promotes ease in the lower back area.

Bridge Pose

Bridge pose is an excellent exercise for strengthening the muscles of the lower back, buttocks, and thighs.

Lie on your back with your knees bent and feet flat on the floor.
Press through your feet and lift your hips toward the sky.
Hold for a few seconds, then lower your hips back down.
Repeat this movement for several reps, focusing on engaging the glutes and core muscles.

Knee-to-Chest Twist

Start by lying on your back with your knee bent and feet flat on the floor and your hand resting on your side. Next, gently bring both of your knees towards your chest using your hands to help. Hold this position for about 10 seconds, Repeat.

This pose lengthens and stretches lower back muscles.

Bird-Dog Exercise

The bird-dog exercise is a balance and stability exercise that engages the muscles of the lower back and core.

Begin on your hands and knees in a tabletop position. Extend your right arm forward and your left leg back, keeping them parallel to the ground. Hold for a few seconds, then switch sides.

This exercise for lower back pain helps improve spinal stability and coordination while reducing lowering back pain.

Cat-Cow Stretch

Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your tailbone and head (cow pose), and then exhale as you round your spine, bringing your chin to your chest (cat pose). Repeat this movement for several repetitions. Repeat

Supine Twist

Supine twist help improve spinal mobility, release tension in the back and hips, and promote relaxation.

Lie on your back with your knee bent and feet flat on the floor. Keep your shoulder flat on the floor and now keep your knees on the right side of your body. Wait for 5 seconds and then come back to the starting position. Then, switch the side to the left side of your body and again pause for 5 seconds. Repeat this for 4 sets.

Partial Crunches

Partial crunches are an effective way to target the muscles of the lower abdomen and strengthen the core.

Lie on your back with your knees bent and feet flat on the floor.
Cross your arms over your chest or place your hands behind your head.
Engage your core and lift your shoulders off the ground, exhaling as you crunch.
Lower back down and repeat for several reps.
Avoid using your neck or pulling on your head.

Conclusion

Doing these eight best exercises for lower back pain improves flexibility, and enhances the strength of the muscles that support your spine. Remember to perform these exercises with proper form.

With dedication and consistency, these exercises can contribute to a healthier, pain-free lower back and an overall improved quality of life.

In Supplements

The Role of Protein Intake for Weight Loss and Muscle Gain

17/08/2023 No Comments

When it comes to getting fit and changing how your body looks, there are two main things people usually want: weight loss and BIG muscles.

Lots of folks want to be healthier and look better. To make these things happen, many things matter, but one thing is super important: eating enough protein.

This article talks about why having enough protein intake for weight loss and building muscles. It also tells you how much protein you should eat.

Why Protein is Important

Protein is one of the three macronutrients, including carbohydrates and fats. Proteins are made by joining together 20 types of amino acids. Protein is essential for repairing and maintaining muscle tissue, promoting satiety, and boosting metabolism.

Why Protein Intake is Necessary for Weight Loss

When it comes to weight loss, protein consumption plays a vital role in several ways:

High-protein diets are often associated with increased feelings of fullness and reduced appetite. Protein-rich foods take longer to digest, promoting a sustained feeling of satiety and reducing the likelihood of overeating.
Protein has a higher thermic effect than carbohydrates and fats, which means that the body expends more energy (calories) to digest and process protein-rich foods. This can help speed up your metabolism, which is good for weight loss.
When you eat fewer calories than your body uses, it starts using your muscles for energy. But if you eat enough protein, it can help protect your muscles so that most of the weight you lose comes from fat.

How Much Protein Intake for Weight Loss:

The optimal protein intake for weight loss varies based on factors such as age, gender, activity level, and overall calorie intake. A simple rule is to try to have around 0.8 to 1.2 grams of protein for every pound you weigh. For instance, if you weigh 150 pounds, you should try to eat about 120 to 180 grams of protein every day.

Why Protein Intake is Necessary for Muscle Gain

Building muscle requires an adequate supply of protein to support muscle growth and repair. Protein intake is crucial for several reasons:

Protein consumption boosts muscle protein synthesis (MPS), a process in which new muscle tissue is built. To boost MPS, a regular intake of amino acids from protein is essential.1
Intense workouts create microscopic tears in muscle fibers. Protein provides the necessary amino acids to the muscles, which leads repair and growth of muscles.
Consuming protein before and after workouts can enhance muscle protein synthesis (MPS) and recovery, eat carbs along with the protein. This combination refills energy and supports muscle repair.

How Much Protein Intake for Muscle Gain

For individuals aiming to gain muscle mass, protein requirements are slightly higher than those for weight loss. A common recommendation is to consume around 1.2 to 2.0 grams of protein per pound of body weight. For instance, a person weighing 160 pounds would target a daily protein intake of 192 to 320 grams.

Best High Protein Foods for Weight Loss and Muscle Gain

Protein-rich foods not only help you feel full and satisfied but also have a higher thermic effect. Here is a list of high-protein foods that can support your weight loss journey:

Eggs
Meat: Chicken, Turkey
Fish: Salmon, Tuna, Shrimp
Vegetables: Spinach, Broccoli
Dairy: Cottage Cheese, Greek Yogurt
Plant Based: Lentills, Chickpeas, Tofu
Nuts and seeds: Almonds, chia seeds

How to Full-fill Protein Intake:

Include lean sources of protein in your diet, such as poultry, fish, lean meats, eggs, dairy products, legumes, and plant-based protein sources like tofu and quinoa.
Divide your protein intake evenly across meals to ensure a steady supply of amino acids for muscle repair and growth.
Consume protein before and after workouts to maximize muscle protein synthesis and support recovery.
Protein shakes and supplements can help you meet your protein goals, especially if you have difficulty getting enough protein from whole foods.

List of Benefits of Protein Intake

Here’s a list of benefits you can get from consuming enough protein for weight loss and muscle gain:

Build Muscles
Helps Repair and Recovery
Helps in Losing Weight
Boost metabolic rate
Helps maintain muscle mass
Regulate hormone production

Conclusion

When you want to lose weight and build muscles, eating enough protein is really important. Protein helps you feel full, helps your muscles grow and heal, and helps your body use energy well.

Whether you want to lose weight or make your muscles stronger, eating the right amount of protein in your meals can really help you reach your fitness goals.

In Fitness

Muscle Recovery | List of Benefits, Foods, Meal & Supplement

15/08/2023 No Comments

Achieving and maintaining good physical fitness requires more than just intense workouts and lifting heavy weights. Proper muscle recovery is crucial but often ignored.

Whether you’re an athlete, bodybuilder, or fitness enthusiast, it’s important to know how important muscle recovery is. It helps you get better results over a long time, avoid getting hurt, and do even better in your physical activities.

The Science Behind Muscle Recovery

Muscle recovery is a complex process that involves repairing and rebuilding muscle fibers damaged during exercise. When you engage in physical activity, such as weightlifting or high-intensity interval training, your muscles undergo microscopic tears. These tears trigger an inflammatory response, leading to soreness and discomfort. However, this process is essential for muscle growth and strength development.¹

During the recovery phase, your body repairs these microtears, making the muscle fibers thicker and more robust. This process helps increased muscle mass and improved physical performance over time. Proper muscle recovery also helps restore energy stores, balance hormone levels, and reduce the risk of overtraining and injury.²

Benefits of Muscle Recovery

Enhanced Muscle Growth: Giving your muscles enough time to rest helps them get better and bigger, which makes your muscles stronger. If you don’t rest enough, you might find it harder to make progress and improve your strength.
Improved Performance: Of course, rested muscles perform better. Proper recovery helps maintain your physical and mental capabilities, leading to improved performance during workouts and competitions.
Injury Prevention: When your muscles work too hard, they can get hurt more easily. But if you let your muscles rest and get better, the chances of getting hurt, like getting strains, sprains, or other exercise-related injuries, become lower.
Reduced Muscle Soreness: Methods like stretching and using a foam roller can make your muscles feel better and less stiff. This helps you exercise more easily and regularly.
Hormonal Balance: Hard exercises can sometimes mess up how your hormones work for a little while. Giving your body enough time to rest helps fix the balance of these hormones, which is really important for staying healthy and fit.
Mental Well-being: Recovery is not only good for physical health but also mental health. Taking time to rest and recover can help reduce stress, anxiety, and mental fatigue associated with rigorous training routines.

Best Exercise for Muscle Recovery

Here are some best effective exercises for muscle recovery:

Foam Rolling
Stretching
Walking
Swimming
Jogging
Low-intensity cycling
Yoga

Foods for Better Muscle Recovery

Eating the right foods at the right times is really important for helping your muscles get better after exercise. It helps put back energy, decrease swelling, and fix muscles. Here are some great foods that can help your muscles recover well:

Protein-Rich Foods:

Chicken
Turkey
Fish
Eggs
Beans
Lentils
Tofu

Complex Carbohydrates:

Whole grains
Fruits
Vegetables
Legumes

Anti-Inflammatory Foods: Inflammation is a natural part of the recovery process, but excessive inflammation can hinder progress. Foods rich in antioxidants, such as berries, leafy greens, and nuts, help combat inflammation.

Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have anti-inflammatory properties and support overall health.

Hydration: Staying hydrated is crucial for optimal muscle function and recovery.

Post-Workout Nutrition: Consuming a combination of protein and carbohydrates within a couple of hours after exercise can help kickstart the recovery process and replenish glycogen stores.

Micronutrients: Vitamins and minerals, such as vitamin D, calcium, magnesium, and zinc, are essential for muscle and bone health.

Best Post-Workout Meal Options for Muscle Recovery

Here are healthy post-workout meal ideas that are suitable for muscle recovery:

Chickpeas Salad
Grilled chicken with brown rice
Soychunk with 2 Whole wheat roti
Paneer with 2 Whole wheat roti
Lentils soup
Oatmeal, protein, honey, milk
Boiled eggs

Best Supplement for Muscle Recovery

Here are some commonly used supplements for muscle recovery:

Whey protein: Protein is crucial for muscle repair and growth.
Branched-Chain Amino Acids (BCAAs): BCAA can help reduce muscle soreness and support recovery when taken before or after exercise.
Creatine: It aids in muscle recovery by promoting the replenishment of ATP (energy molecule) stores.
L-Glutamine: Glutamine is an amino acid that may help reduce muscle soreness and support the immune system during intense training.
Tart Cherry Extract: Tart cherry contains compounds that may help reduce muscle soreness and inflammation after intense exercise.

Conclusion

Understanding the science behind muscle repair, the benefits of proper recovery, and the role of nutrition, and supplements. This can help recover muscles and build more effectively.

By giving your muscles the time and resources they need to heal and grow, you’ll not only see better results but also reduce the risk of injury and improve your overall well-being.