best gym in adyar

Healthy lifestyle

By Slam Nutrition

Staying active and eating right can lead to a happy, healthy, and productive life well into the golden years. Advances in health science and medicine have helped us understand how our bodies respond over time to the foods we eat, the liquids we drink, and the amount and type of exercise we receive. Trying to live a healthy lifestyle can be frustrating sometimes when the healthy lifestyle advice we receive from "experts" changes and often contradicts the advice of other so called "health experts". But, we can all agree that eating a well balanced diet, reducing our intake of soda and alcohol, staying active and being physically fit will have a positive effect on our quality and length of life.

Many factors contribute to a healthy lifestyle and it's important to recognize that most of us don't receive near the level of exercise or nutrition of past generations. Whether you need to lose weight, get more exercise, improve nutrition or rehabilitate after injuries, Myosource resistance training products and Life Priority, Inc. nutritional supplements will help you meet your goals.

best gym in adyar

gym insights

By Slam nutrition

The plank is one of the simplest bodyweight exercises you can do - why? Because not only does it require any equipment, but the long list of benefits it provides makes it a super effective form of exercise. Planks develop your core, arms, and glutes, but it's worth learning the proper technique first.

Getting into the plank position is easy, but the tricky part is maintaining your position over a period of time. For beginners, this can be tough as your muscles may not be used to it, but adding a plank to the end of your usual routine will help you get a more varied workout, as well as improving your core conditioning.

If planking is part of your regular routine however, maybe you should consider mixing things up with plank variations. Similarly, if you find the standard plank isn't doing it for you, or you just want to try something different, there are several ways to plank that are excellent for creating well-defined abs.

best gym in adyar

gym insights

By Slam nutrition

HIIT sessions are favored by many for intense calorie burning, because they stimulate metabolism to burn calories at a higher rate post-workout, in a state called EPOC. Benefits of HIIT workouts include:

  • Improves aerobic and anaerobic fitness.
  • Encourages excess post-exercise oxygen consumption (EPOC).
  • Quick exercises that don't take much time.
  • Burns a lot of calories in little time.

HIIT is effective, there's no doubt about it. If you're looking for a short intense workout, a HIIT session is ideal. The high-intensity of these workouts not only burns more calories, but can improve athletic performance, and because so many HIIT exercises require no equipment, they're easy to get into. If you're training towards a competition or event, HIIT is an excellent way to achieve fast results, though looking for a more comfortable workout; you can maintain for an extended period, LISS could be the way to go. Check out our free workouts page for total body HIIT workout ideas you can try at home or in the gym.

best gym in adyar

gym insights

By Slam nutrition

The king of compound exercises, it's hard to beat the deadlift for a strength-building, muscle-gaining move. Still, a lot of men shy away from the exercise, for fear of poor form, complicated maneuvering and getting injured.

But performed properly, no exercise works more muscles simultaneously than the deadlift. Think about it, to rip the iron from the floor you need a solid foundation, a super-strong core, great grip strength, conditioned arms, shoulders and back. It's a full-body move. And the more weight you add, the more challenging the exercise becomes. What's more, no move unites all lifters, from bodybuilders and power lifters to complete novices, like the deadlift. Everyone can do with a brush-up on their technique from time to time. So we reached out to the man who has deadlifted more than any other, Eddie Hall, to teach you proper form, as well as the tricks he's built into his own routine. But enough of our chirping, it's time for you to get a grip, of a deadlift bar that is.

How to Deadlift?

Good form reduces injury risk. The risk is never zero, but good form distributes the lift's stress evenly across tissues rather than placing a destructive load on a specific area the lower back, for example.

Secondary to limiting injury risk, good form boosts performance: The right muscles work at the right times to crane the bar from the floor to the lockout position. When you lift with good form, the bar follows a path that allows for efficient use of the legs, hips, and back.

Start With the Hip Hinge:

Now, you're probably eager to practice in the gym, hang on a moment. I often work with lifters who want to rocket headfirst into a movement, when in reality it's important to pump the breaks and master the basics first.

The standard deadlift is a heavily loaded version of the hip hinge, which is a basic human movement pattern. The hip hinge is exactly what it sounds like: hinging at the hips. It's not sitting down, but more like sitting back. This is one of the main things that make it different from a squat. The movement comes from your hips, not your knees. It's a horizontal thrust: your butt goes back as you sit back, then you fire your glutes forward as you stand up.

best gym in adyar

gym insights

By Slam nutrition

1. Mix up your Force Angles to target the Biceps Peak

We all know that using a variety of exercises helps make our arm workouts more versatile and effective. But, it's important to understand that simply changing the exercises doesn't always mean you're hitting your biceps in a different way.

You see, to thoroughly hit your biceps you need to mix up the force angles, which change the point of exercise where the muscle(s) is being maximally loaded, within a given workout.

Many lifters are under the impression that each time you change the exercise you're changing the force angle. But this is not so, as many biceps curl exercises may look different - Example: Barbell biceps curls, EZ-bar curls and dumbbell biceps curls - but they may create the same force angle, which, therefore, hits your biceps in basically the same way.

Quick lessons on Biomechanics helps you better understand force angles:

All exercises that involve free weights and cables have a point within the range of motion (ROM) where the exercise is hardest on the muscle(s) involved, and where the exercise is the easiest. The point at which the exercise is most difficult is where the lever arm becomes the longest, which makes the muscles involved work the hardest.

During any style of biceps curl with a free weight the point at which your biceps is loaded is the point in the ROM in which your forearm is at a 90-degree angle with the load vector, which in the case of free-weights; gravity is your load vector.

In other words, when using free weights the point of maximal loading on your biceps (during a biceps curl) is when your elbow reaches 90 degrees of flexion or when your forearm is parallel to the floor.

When doing biceps curls using a cable column, the cable itself is the load vector and the point of maximal loading to your biceps here is when your forearm makes a 90-degree angle with the cable.

The nice thing about the cable column is that you can manipulate the force vector to make your biceps work the hardest in ranges of motion (of the biceps curl) that free weights miss.

Here's a way we use a cable column to create a maximal force angle at the top point in the range of motion. In this video you'll see how the 90-degree angle is created much higher in the ROM, which we use to maximally stimulate the biceps at the "peak" of the contraction.

2. Use an Offset Grip

Basic anatomy tells us that our biceps are not only elbow flexors, but they're also forearm supinator's.. We've found the best way to ensure maximal biceps recruitment when doing dumbbell biceps curls is to hit both elbow flexion and forearm supination by holding the handle in a unique way.

Here's a new gripping strategy we use, which I can promise will give you a much better biceps pump! Instead of gripping the dumbbell from the middle, grip toward the thumb side with your hand as far to this side as possible.

3. Biceps 28s

Most lifters are familiar with the classic biceps training method of using biceps curl 21s, which was popularized by bodybuilding legends like Arnold Schwarzenegger and adopted by virtually every young lifter looking to get bigger biceps. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method.

If you don't already know: Biceps 21's are where you perform 7 reps of partial range biceps curls going halfway down. Then you do 7 partial reps only going halfway up. Then, you finish with 7 more reps using a full range of motion.

How to Do the Performance U Biceps 28s Protocol

Perform the following four biceps curl variations seated, standing, or on a preacher bench (using either a barbell, dumbbell or EZ-bar) back-to-back, without rest:

  • Perform 7 partial reps in the most difficult 1/3-1/2 of the range of motion
  • Perform 7 full-range of motion reps
  • Perform an isometric hold (pause) in the mid-range for 7 seconds
  • Perform 7 partial reps in the easiest 1/3-1/2 of the range of motion

Here's the thought process we used to design our Biceps 28s protocol:

We begin with the most difficult part of the range when you're most fresh.

The first 7 reps serve as a nice pre-fatigue before we hit 7 full range of motion reps. Plus, getting some movement started from the bottom can help you power through the end range you just focused on in the first 7 reps.

Muscle mechanics dictate that our muscles are strongest in their mid-range. That's why we do an isometric hold in this range for 7 seconds. Plus, isometrics are a great way to increase time under tension. And, help bodybuilders better hold flexed positions, which is what they have to do when they pose in competition.

We finish with the easiest part of the exercise at the end, when you're at your weakest and most fatigued from the previous 21 reps.

Now, what I've just explained is certainly not the one and only "magic order." Occasionally, to create training variety, we'll mix up the order a bit and perform our Biceps 28s like this:

  • 7 reps half way down curls w/ Pronated (palm down) grip
  • 7 reps half way up curls w/ Neutral grip (palms facing each other)
  • 7 reps full ROM supinated grip (palms up)
  • 7 seconds midrange isometric hold (any grip you wish)

Of course, these are all done in the same manner as the above, back-to-back, without putting the weight down.

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1. Active Recovery

This is one way to spend your "rest" day. So instead of lounging on the couch all day you'll schedule some sort of low-intensity activity like light walking or gentle yoga. The reason why you might want to do this, instead of nothing, is that incorporating gentle movement into these days can help with circulation (which can ease soreness and reduce muscle fatigue). And remember, whether it's gentle activity or complete rest, your body needs time to recover-when you work out, you're breaking down muscle fibers, and recovery is when the real magic happens as your muscles rebuild stronger.

2. Aerobic Exercise

"Often we call all cardio 'aerobics,' but aerobic is actually a specific energy system," explains Lefkowith. "[Energy systems] relate to how your body produces energy to fuel your workouts." During aerobic exercise, your body uses oxygen for energy, which helps keep you moving for an extended period of time, like a long walk, run, or bike ride.

3. Anaerobic Exercise

On the other hand, your anaerobic energy system is taxed when you do high-intensity workouts that skyrocket your heart rate. "Anaerobic activities are short intervals of work used to improve speed and power," explains Lefkowith. During these activities, your muscles use oxygen can't deliver energy to your muscles fast enough).

4. Boot Camp

These classes are rooted in military-style training, so are typically pretty tough, and they often include a combination of cardio and strength exercises. "Boot camp programs are designed to build strength and fitness through a variety of intense group intervals," explains Denver-based personal trainer Tara Laferrara. "It often starts with running, followed by a wide variety of interval training, including bodyweight moves like push-ups and sit-ups, and various types of intense explosive exercises.”

5. Circuit

Think of this as a "round" of exercises. For example, in this bodyweight circuit workout, one circuit consists of 5 burpees, 10 push-ups, 15 plank jacks, and 20 jump squats. "You are moving from one exercise right to the next with [minimal] rest in between each exercise," says Laferrara.

6. Compound Exercises

A compound exercise is a move that incorporates multiple muscle groups, like lunges, deadlifts, and squats. It may also refer to two moves being strung together, like a bicep curl to a shoulder press. Compound exercises are efficient for increasing overall muscle mass and burning calories (because they require more effort to complete), as opposed to isolation exercises, which focus on working just one muscle group (like a bicep curl).

7. Cool-Down

This is what you do at the end of your workout. The goal is to gradually bring your body back to a resting state by lowering your heart rate and calming your nervous system. This is typically done with lighter movements and passive stretches (ones that are held in place for about 10 seconds or more).

8. Cross-Training

Cross-training means mixing in different workouts and training methods rather than focusing on just one type of workout. Not only does this help create a well-balanced fitness plan, but it can help you reach specific goals, too. For example, if you're getting ready to run a race, you'll want to cross-train with strength and yoga workouts, which will complement your running and help improve your performance and decrease the chance of injury by building muscle and increasing flexibility. "If you only include one form of training, you may be holding yourself back from the results you deserve," says Lefkowith.

9. DOMS

DOMS stands for delayed onset muscle soreness, which is the soreness you feel the day or two after a hard workout. This happens because when you're working out you're damaging muscle fibers (that's a good thing!). The muscle then repairs and rebuilds and that's how you get stronger. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process, Robert Hyldahl, Ph.D., an exercise physiologist at Brigham Young University, previously explained to SELF. This soreness may last anywhere from 24 to 72 hours after your workout. (Here's what to do when DOMS kicks in after a workout.)

10. Dynamic Warm-Up

This is what you should be doing before exercise to raise your heart rate and body temperature in preparation for the workout. During this type of warm-up, you moving through stretches and light exercises without stopping (as opposed to a passive stretches, which are held in place, like you do in a cool-down). This helps increase mobility and range of motion so you can get deeper into exercises. Here are five great dynamic warm-up stretches to try.

11. Foam Rolling

"Foam rolling is a form of massage (or trigger point release) that you can do to loosen tight muscles to help improve your mobility," says Lefkowith. Using a foam roller helps smooth out "knots" in your fascia (the layer of connective tissue surrounding your muscles), which can get in the way of your range of motion. This is crucial for performing exercises with correct form and making sure the right muscle fibers are firing away. While you can stop, drop, and foam roll anytime, it's often recommended to spend a few minutes with the foam roller before your workout to help get the juices flowing.

12. Functional Moves

"This generally refers to exercises that help you move and feel better in every day life," says Lefkowith. These exercises often mimic the ways you move outside of the gym—for example, you’d use many of the same muscle groups to perform a squat as you would to crouch down and tie your shoe.

13. Heart Rate Zones

Your heart rate refers to how many beats per minute (BPM) your heart is pumping, and when it comes to working out, knowing your heart rate can help determine if you're working at the right intensity. You have your resting heart rate, which is how fast your heart is beating when you're doing nothing (the best way to measure this is to take your pulse first thing in the morning). Generally speaking, this gets lower as you get more fit because your heart doesn't have to work as hard to pump out blood (although if you have a naturally low resting heart rate thanks to genetics, it may not get much lower, and that's totally fine, says Lefkowith). According to the American Heart Association, the average is 60-100 BPM. You also have your maximum heart rate, which is the hardest your heart can work efficiently.

14. HIIT

HIIT stands for high-intensity interval training. "This refers to tough quick, intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up," explains Laferrara, while also (typically) decreasing the overall amount of time you spend training. This workout is great for burning fat because the intense intervals help kick-start the process known as excess post-exercise oxygen consumption helps you burn more calories even after you stop working out as your body has to work harder and take in more oxygen to return to its resting state.

15. Interval Training

An interval is simply a period of activity or a period of rest. While this often refers to HIIT workouts, explains Lefkowith, you can implement intervals in pretty much any workout. Maybe that's 30 seconds of work and 15 seconds of rest, or 15 minutes of work and 2 minutes of rest—it depends on what you're doing and what your goals are.

16. Isometrics

"Isometric exercises are where you hold a position under tension and just stay in that position for a set amount of time," says Lefkowith. Think wall sits and planks. "They are a great way to build stability and strength. And holding a position that is uncomfortable can help build mental strength so you can even push harder during your workouts."

17. Plyometrics

It's not an exact science, but when you hear the term plyometric, you can go ahead and think jumping and breathlessness. Examples would include squat jumps, box jumps, broad jumps, and burpees. One of the main purposes of these explosive exercises is increasing power, says Laferrera. Having more power means you can recruit muscle fiber faster and more efficiently, which pays off when you're moving heavy objects or working on sprinting drills in the gym, adds Lefkowith. Plus, because these moves get your heart rate up, they're big calorie-burners. Here are seven plyometric moves you can do at home.

18. Reps

Shorthand for repetitions. Saying 12 reps means doing an exercise 12 times.

19. Resistance

Resistance means how much weight your muscles are working against to complete a movement. That can mean anywhere from your own bodyweight to a set of five-pound dumbbells to a 50-pound kettlebell.

20. RPE

This stands for rate of perceived exertion, and refers to intensity. It's a point of reference that trainers often use to communicate how hard you should be working since what feels easy or challenging is different for everyone. On the RPE scale a 1 pretty much means zero effort while a 10 means you're working harder than you thought you possibly could.

best gym in adyar

Boxing

By Slam nutrition

physical requirements :

Athletic skills required by boxers are endurance, power, nerve, durability, strength, hand-eye coordination, speed, agility, analytic aptitude and flexibility. Strength is the ability to produce force, while power is the ability to produce strength in the shortest possible time. Durability is the ability to withstand physical punishment over a period of time, making it different from simply endurance. Boxers need both speed and agility so they can move quickly on offense or defense and have the ability to change direction quickly.

Techniques :

All boxers need to master stance, footwork, blocking and punches. The lead hand should be extended in front of the body while the other hand is kept near the chin for protection. Basic stances have the chin tucked into the chest and the shoulders hunched. The orthodox stance has the left hand and left foot forward and is used by right-handed boxers, while the southpaw stance is the opposite. Blocking includes defensive tactics such as bobbing and weaving, while basic punches include jabs, crosses, hooks and uppercuts.

Tactics :

Boxing tactics require a mix of offensive and defensive strategies. An effective offense involves throwing punches quickly and placing them strategically to neutralize the opponent's guard. Tactics should aim to use your fighting style to neutralize the strong points of your opponent and take advantage of his weaker points. Throughout the match you must be flexible in your game plan to adapt to changing conditions as things don't always go according to plan. Use deceptive tactics and feints when necessary.

Psychological Warfare :

The best fights strategists use an element of psychological warfare. It is vital to know as much as possible about your opponent and the way he boxes before stepping into the ring. Be aware of any changes and exploit them. Keep in mind that your opponent will do the same and try to hide any changes in yourself. Boxing legend Mohammad Ali was a master at appearing weak when he was strong and vice versa. Use what you know about your opponent's temperament to make him feel threatened, intimidated, confused or enraged at moments when you can exploit mental weaknesses.1. Enhanced Cardiovascular Health

You hear it all the time: You need to do cardio to protect yourself from heart disease, burn calories, and lose or maintain your weight. But "doing cardio" doesn't have to mean hopping on a treadmill to log your required minutes. The whole point of cardio is to place a moderate amount of stress on your heart and lungs so that they're challenged enough to make beneficial physiologic adaptations to support the higher level of physical activity. But how you choose to place stress on your heart and lungs is up to you. As long as you keep your heart rate up during your workout, there's no reason you can't punch, kick, and jump your way to a healthy heart at your local boxing gym.

improved total-body strength :

All that punching, kicking, and jumping requires a surprising amount of strength. Think about it - most professional heavy bags weigh at least 100 pounds.

During a boxing workout, you may punch or kick a bag hundreds of times, requiring your upper body, lower body, and core to engage as you make contact with the bag. Plus, most boxing gyms incorporate other strength training moves into a boxing workout. For instance, when I took a class at a local 9Round, I did squats, pushups, planks, and weighted medicine ball exercises all within the context of my fast-paced 30-minute circuit workout.

better hand-eye coordination :

You may not think about the importance of hand-eye coordination and its affect on total health, but hand-eye coordination plays an important role in a person's gross and fine motor skills. Individuals with good hand-eye coordination tend to have faster reflexes and reaction times, and tend to have better physical coordination as a whole. This is particularly important during aging, as coordination and balance become compromised, increasing the risk of falls.

Boxing can help hone hand-eye coordination. When you're tasked with punching a speed bag (a lightweight boxing bag suspended from a disc that turns and bounces quickly with each punch), or you're paired up to spar with a partner (practice punching your partner's padded mitts), you must be able to see the target, react to the target, and hit the target, all while the target is moving and changing position. It's tough, but with practice, your hand-eye coordination improves substantially.

decreased stress :

Almost any form of moderate to intense physical activity can decrease stress. According to the mayo clinic, exercise increases endorphins, boosts mood, works as a form of meditation, and improves sleep, all of which help reduce stress.

But sometimes you need more than a walk around the block to help you forget your stressors. I know when I'm feeling most stressed, I need to "leave it all on the field," so to speak, and sweat out my frustrations.

Boxing is a great outlet for stress for two reasons: First, during a boxing workout you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you're pushing yourself through a couple minutes of high-intensity punching or kicking, you don't have much mental power left to worry about how awful your job is, or how dirty your house is. And even during rest periods, you'll be focused on sucking wind and mentally preparing for the next round, not stressing over your packed schedule.

Second, there's an incredibly cathartic release when you get to take some of your stress out on a punching bag. It's an empowering feeling to punch your stress to smithereens.

improved body composition :

Boxing is great for improving body composition - and some might say it's great for weight loss. Personally, I don't promote "weight loss" because I don't think it sends the right message about health goals. Ultimately, if you want to lose weight, what you really want to do is improve your body composition - to increase your muscle mass and decrease your fat mass.

Boxing is an incredible mechanism for improved body composition because it perfectly combines muscle-building strength training moves and calorie-torching bouts of cardio. By regularly participating in a boxing program and following a nutritious eating plan, there's no reason you won't see changes in your shape and improvements to your fat mass percentage. And if you're hoping for a pat on the back from your bathroom scale, you're likely to see changes in your weight as well.

best gym in adyar

Healthy lifestyle

By Slam nutrition
  • what it is
  • Foods to eat
  • Foods to avoid
  • Sample menu
  • Healthy Snacks
  • How to lose weight
  • Shopping list
  • Bottom line

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.

Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population consumes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.

Obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

This article explains how to follow a healthy Indian diet that can promote weight loss for one week.

A Healthy Traditional Indian Diet

Why eat a green-Based Indian Diet?

Green-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer.Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer's disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits.

A healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.That's why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.Spices such as turmeric,fenugreek , coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties.A compound called turmeric has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

SUMMARY: A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.

Healthy Foods to Eat

Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more

  • Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  • Legumes: Mug beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  • Dairy: Cheese, yogurt, milk, kefir, ghee
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Protein sources: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

What to Drink

  • Water
  • Sparkling water
  • Unsweetened tea including Darjeeling, Assam and Nilgiri teas

SUMMARY: A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages.

Unhealthy Foods to Avoid

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like candy, fried foods and soda not good for weight loss - they aren't good for overall health.

Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.
For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease.Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

  • Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassie, sports drinks.
  • High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
  • Sweeteners: Jaggery, sugar, honey, condensed milk
  • Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
  • High-fat foods: Fast food like McDonald’s, French fries, chips, fried foods, bhujia
  • Refined grains: Products including white bread, white pasta, biscuits
  • Trans fats: Margarine, vanaspati, fast food, highly processed foods
  • Refined oils: Canola oil, soybean oil, corn oil, grape seed oil

Although it's perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

SUMMARY: Avoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.

Healthy Indian Sample Menu for One Week

A flexible plan according to calorie needs dietary restrictions and food preferences.

Monday

  • Breakfast: Sambar with brown rice idly
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad

Tuesday

  • Breakfast: Chena dal pancakes with mixed vegetables and a glass of milk
  • Lunch: Chickpea curry with brown rice
  • Dinner: Khichdi with sprout salad

Wednesday

  • Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
  • Lunch: Whole-grain roti with tofu and mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables

Thursday

  • Breakfast: Yogurt with sliced fruits and sunflower seeds
  • Lunch: Whole-grain roti with vegetable subji
  • Dinner: Chena masala with basmati rice and green salad

Friday

  • Breakfast: Vegetable dalia and a glass of milk
  • Lunch: Vegetable sambar with brown rice
  • Dinner: Tofu curry with potato and mixed vegetables

Saturday

  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch: Large salad with rajma curry and quinoa
  • Dinner: Lentil pancakes with tofu tikka masala

Sunday

  • Breakfast: Buckwheat porridge with sliced mango
  • Lunch: Vegetable soup with whole-grain roti
  • Dinner: Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.

Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.

best gym in adyar

yoga

By Slam nutrition

physical benefits :

"The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome," explains Dr. Nevins. "Yoga can also lower blood pressure and reduce insomnia."

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone.
  • improved respiration, energy and vitality.
  • maintaining a balanced metabolism.
  • Weight reduction.
  • cardio and circulatory health.
  • improved athletic performance.
  • protection from injury.

mental benefits :

Aside from the physical benefits, one of the best benefits of yoga is managing stress, which is known to have devastating effects on the body and mind. "Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate," says Dr. Nevins. "Yoga can be very effective in developing skills and reaching a more positive outlook on life." Yoga's incorporation of meditation and breathing can help improve a person's mental well-being. "Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration," says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, "Because they can help with early detection of physical problems and allow for early preventive action."