5 Workouts You Can Do At Home:

1. Walking

[Read: Top Workout Tips to Get Ripped]

Walking or jogging are the simplest exercises you can do at home. If it’s a sunny day outside, wear your sneakers and go for a long walk in the park. Another good idea would be to go up and down a flight of stairs, which tones your legs and provide aerobic exercise.

2. Pushups.

A weight-bearing exercise, pushups are a great way to build sweat and lose calories as your biceps, triceps and lower body muscles are put into use. Your back muscles get stretched improving your flexibility, which helps as a cardiovascular exercise. It also helps prevent back injuries and gives you a good posture as a bonus.

3. Crunches.

Crunches help us to tone down abdominal muscles and lose calories, though it needs to be done properly. Apart from strengthening your stomach muscles, it also improves your posture and prevents back injury.

4. Squats

[Read: 9 Ways to Make your Workout Most Effective]

Considered a ‘leg’ exercise, squats actually go on to improve your body posture. They can help in building muscle, and trigger the release of testosterone and growth hormone improving muscle mass in your body. It also maintains mobility and balance by stabilizing your muscles.

5. Jumping jacks.

A children’s favorite, it is also a good cardiovascular exercise by improving circulation and oxygen levels. They release endorphins which in turn reduce stress levels while increasing energy levels at the same time.

Frequently Asked Questions:

Do you know osteoarthritis is more common among women?

Yes, while it is said to develop usually between age 40 and 60, it can be too severe, leading to knee and hip replacement surgeries. Often weight-bearing joints like the knees, hips, spine, feet and back, are said to be highly affected ones. But, neck and joints in the fingers and hands can also be the areas of pain.

As far as the symptoms are considered, this often develops slowly and tends to worse over the period of time. Osteoarthritis brings forth symptoms such as joint stiffness (especially after waking up in the morning), loss of flexibility, joints feeling tender to the touch, joint pain during or after movement, grating sensation in the joints when they are flexed, and so on.

Fortunately, there are some simple and easy-to-follow diet- changes which can seriously help you manage the symptoms and lead a pain-free life. Explore them here;

5 Essential Diet Tips for Osteoarthritis:

1. Say Hello To Good Fats!

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Do you know the source of fat in your diet makes a big difference in the severity joint pain symptoms? Hence, it is recommended to increase monounsaturated and omega-3 polyunsaturated fats, and limit saturated fats. Studies have proved that omega-3 fatty acids treat aching joints significantly, in a similar manner as non-steroidal anti-inflammatory drugs (NSAIDS) would do. You can raise the consumption of food items such as fatty fish like salmon and sardines, and chia seeds and walnuts.

2. Spices and Herbs To Help!

In researches, it has been found that there are a number of fresh and dried herbs (and spices) help in treating the problem. Cinnamon, ginger, and turmeric, are among the ones best known for their medicinal properties and flavor. As far as herbs are considered, if you feel it difficult to incorporate them in daily routine, you can switch to an easy option of having natural supplements. You will easily get them in various forms, for example, Jod Rakshak. It is a perfect blend of herbs like Shudhguggul, Shilajit and Ashwagndha. While it will help regain the lost joint mobility, on the other hand it will minimize inflammation and joint pain.

3. Add Fruits And Vegetables!

Reason is simple; it will add more of antioxidants. Fruits and vegetables are essential for more than good basic nutrition. While these carry naturally occurring vitamin E, beta-carotene, and vitamin C, these are said to be helpful in decreasing the progression of osteoarthritis. In particular, Vitamin C, help decrease cartilage loss characteristic. So, you must increase the consumption of citrus fruits such as oranges, strawberries, cantaloupe, kiwi, and grapefruit.

4. More of Milk!

[Read: Some Weight Loss Tips for the Beginners]

It will benefit far beyond osteoporosis prevention. The disease progression reduces significantly as the milk consumption is increased.

5. Right Cooking Method!

You need to be mindful of your cooking methods. Knowing healthful eating is not sufficient for treating osteoarthritis. You should also know how to prepare food correctly. If you have been using high heat levels or methods such as deep frying or char broiling, you need to switch to healthier cooking options. Actually, these methods decrease the antioxidant content of foods, leading to rise of pro-oxidant compounds such as heterocyclic amines (HCAs) and advanced glycation endpoints (AGEs). Hence, go for lower-heat cooking ways such as steaming, braising, baking, and grilling.

Besides these diet tips, it is must to keep your weight in check. Surely, the above stated diet changes will automatically help you maintain a healthy weight. But even then you feel that you need to shed those extra pounds, it is must to incorporate exercises to achieve the same. Stay fit, stay healthy!

Frequently Asked Questions:

One of the most ideal approaches to enhance your versatility, centre quality, and parity is Yoga. Since there are various distinctive sorts of yoga, it knows a tad bit about each before choosing what kind of yoga works best for you and you’re preparing program. There are 3 main types of yoga which you can expect while you are going for your yoga classes:

Three Types of Yoga:

Hatha Yoga:

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In Sanskrit, “Hatha” implies power. It depicts the physical routine of yoga, so all different sorts of yoga fall under the classification of Hatha.

In the event that you see Hatha Yoga on a class plan, it implies you’ll discover a slower-paced class with next to zero “stream” between stances. It’s a delicate class that is ideal for amateurs or the after-work yogi hoping to slow down. Here, you’ll learn fundamental stances, breath work, unwinding strategies, and contemplation.

Iyengar Yoga:

Iyengar is an arrangement based style of yoga. These classes don’t stream like vinyasa classes. Stances are held longer, as you breathe into a posture to discover more development. Educator’s utilization of an assortment of props, for example, pieces, straps, and covers, to ensure you locate the right stance in every stance. Iyengar is an incredible style of yoga for people who acknowledge definite direction, or for those with wounds and who require a class that can oblige their flaws. Honing Iyengar will assemble quality, versatility, and dependability.

Jivamukti Yoga:

[Read: Best Yoga Poses that would Enhance your Sleep]

More than only a development practice, Sharon Gannon, and David Life built up the practice as a way of life. It is a physical, metaphysical, and moral practice that stresses every living creature’s common sense entitlement, environmentalism, and veganism. There are five focal fundamentals to the Jivamukti: Shastra (sacred writing), bhakti (commitment), ahimsa (non-hurting), nothing (music), and dhyana (meditation).

A run of the mill class begins with an existence lesson or aim, droning, and breath mindfulness. It proceeds onward to streaming vinyasa groupings and closes with unwinding and reflection. In case you’re searching for a style of yoga that offers profound and thoughtful components and also physical advantages, Jivamukti could be great.

These are the main types of “yoga” which you will come across once you start with your yoga classes. They are beneficial for your different body parts and organs. “Yoga” cures a person from inside and naturally.

Frequently Asked Questions:

5 Effective Weight Loss Drinks:

1. Detox water:

[Read: Some Weight Loss Tips for the Beginners]

Water itself has so many health benefits and these ingredients mixed into it, make a concoction with great fat reducing properties. All you have to do is take 8 liters of water. Cut six wedges of grapefruit. Slice a small orange or mandarin. Take half a cucumber and slice it. Wash a few peppermint leaves and take out some ice. Rinse the fruits and take off their peel. Drop all the ingredients into water. Let them stand for two- three hours. Drink this through the day.

2. Cranberry water:

Water when mixed with cranberry juice becomes an effective drink that helps in flushing out fat. Cranberry juice contains organic acids and if taken regularly will help in dissolving the stubborn fats in your body. To make this drink simply mix, say, a liter of pure cranberry juice into 8 liters of water. Drink this through the day. Ensure that the juice you are mixing is 100 percent pure. Try getting it from organic stores rather the boxed variety.

3. Skimmed milk:

Milk contains a lot of calcium which is good for your body. Milk may sound absurd in a weight loss program but if one drinks fat free milk everyday it actually has been proven to reduce fat.

Calcium in milk represses calcitrol which is a fat producing hormone. It also whets your appetite so that you don’t eat a lot. If you consume fewer calories and also produce less fat and metabolize more, your body is bound to lose that extra fat.

4. Green tea:

[Read: Green Tea — The Best Way to Shed Extra Weight]

Everybody today knows the great benefits of green tea in helping to reduce fat and detoxify the body. It is recommended by fitness freaks and nutritionists all over the world to help people reduce fat naturally without chemicals. Green tea has a high content of anti oxidants that aid the metabolism rate of your body. Dieters swear by it. Green tea if consumed two to three times a day provides a load of good stuff to your body and also reduces the fat.

5. Vegetable juice:

Not a yummy option but effective nonetheless. Experts say that if you drink a glass of vegetable juice before every meal, it suppresses your appetite and makes you eat fewer calories. We tend to overeat as we are hungry at mealtimes. If you don’t sit with to eat with a hungry stomach, thanks to the vegetable juice, you will eat less and eventually will metabolize the extra fat. Thus, flushing them away and becoming fit.

All these weight loss drinks have been proven to reduce fat very effectively if taken daily. But you must also remember that simply drinking these will not work. They will aid in fat reduction but you must also work out to ensure complete fitness.

Here is an Infographic View for you:

Frequently Asked Questions:

[Read: Some Weight Loss Tips for the Beginners]

How do you Lose Weight with Vitamins:

The very first thing that you must know is, as per the available researches, people who take vitamin D supplements would lose weight quickly when compared with those not taking such supplements. But again, you must always talk to your doctor before you start any sort of over the counter supplement.

Experts even suggest that when you use calcium supplements along with the vitamin D supplements you can lose weight even quickly. It is seen that calcium can help in reducing accumulation of fat cells. Also, taking calcium supplements can help in reducing the relevance of cholesterol in the body. You can start having broccoli, leafy vegetables, almonds and milk products in your diet daily.

When you are on the diet or weight loss, you must have a balanced diet that will have almost all sorts of vitamins and minerals in your diet. So include whole grains, fruits and vegetables in your diet. This will provide your health a perfect boost. Also, when you are having the right diet, you would feel fuller and so there would hardly be any chance of hunger pangs.

Just make sure that when you snack in between the meals, you do it in the smart way. Like rather than opting for anything that is junk food you should try yogurt, fruits, tofu, almonds and such other nutritious and vitamin rich foods.

You would be tempted to have energy drinks or as you think that they are rich in vitamins. But they have sugar as well as caffeine in that. So, try to avoid such hydrating options. Rather use plain water and if at all you want something extra then try butter milk or fruit smoothies. Limit salt and sugar intake in your diet.

You can use fruit smoothies as meal replacement. This option will help you in getting loads of vitamins and nutrients in your body and at the same time the calorie count is very less here.

[Read: The Best Weight Loss Tips for Busy Moms]

You will have to be physically active

It is important that you stay physically active and provide a boost to your metabolism. You must take up workouts on daily basis. Walking, jogging, swimming etc are some of the best exercises that you can try. If you don’t have time to go for work outs then try to include smaller sessions in your daily activities. You should stay active and have a good diet. These are the two basic principles to have good health. Try and see how you can stay in the best shape.

Frequently Asked Questions:

Those flabs of yours are basically body fat that has accumulated over the years. Vigorous working out can help you burn all the fat from your problem areas and build muscle mass. It would tone the loose muscles and burn hundreds of calories per hour. If not immediately, you will notice a remarkable difference in yourself in a couple of weeks. Here, these are some of the workout tips and exercises which can help you get ripped-

[Read: Stylish Clothes to Improve your Workout Mood]

4 Best Workout Tips

1) Squats

If you haven’t done it before, this analogy could help you understand. If you’re sitting on the ground and you get up, you’re exerting pressure on your stomach area. Squatting, essentially, is the same thing only if you have to repeat the same process over and over again. Sounds easy? Well, think again. Initially, you might need support to do it; but with the passage of time, you’ll be able to do it yourself and with a dumbbell, to maximize the output.

2) Push-ups

Have you ever seen someone trying to do a push-up? Well, lifting your whole body weight up only on your toes and hands is not a piece of cake. The guys in the films make it look real simple, but for ordinary people like us, it is no less than a Herculean task. Initially, you might find it hard to carry out even one push-up, but with determination and a go-getter attitude, you’re soon to master the art.

3) Cycling

Cycling is one of the most fun forms of exercise. The cool breeze against your cheek as you whizz past the traffic has got to be one of the most thrilling exercises. Plus, the cycling motion compels your waist and thigh muscles to work twice their normal capacity. Those who cycle regularly have reported dramatic weight loss in just a week or two. However, if you’ve had a knee injury before or have arthritis, you shouldn’t attempt cycling without the doctor’s advice.

4) Aerobics

Traditionally, aerobics is vigorous cardio exercise to the beats of music. You move your body to the rhythm, which not only makes the workout session fun but also helps you burn more calories. Aerobics requires you to be on your toes constantly, without any pauses in between. If you’ve enrolled for a 30 minutes session, you’re guaranteed to burn at least 200 calories per session.

[Read: 5 Workouts You Can Do At Home]

Workout is the only way to get ripped and that’s the ugly truth. You may go on a crash diet, and you would probably even lose a lot of weight. But when we talk of losing weight, we refer to toned muscles and enviable abs which are possible only if you follow a strict exercise regime every day. It would require dedication and determination, but with a goal like that, you’re bound to stay motivated enough to make it to the finish line!

Frequently Asked Questions:

[Read: Meditation Techniques for Beginners]

Tips to Overcome Stress through Meditation:

Focus:

Before starting your work out you must focus your body and concentrate all your energy. Often people rush into work out straight from their work place. Their minds are distracted and so are their muscles. People walk in stressed from work and jump onto a tread mill or lift weights. This is wrong. Good gym instructors will never let you do that. You must relax your body. Meditation is a way of doing that. Meditation reduces the stress you feel with each breathe. It also helps you focus your strength before you work out.

Push through:

Most of the time if you are doing some serious exercise like long distance running, the basic strength required is mental. Sometimes you may think that you have enough physical power to complete your laps but if you are not mentally prepared, you might lose strength. In any kind of sport, the sports person is asked to train their minds before going onto the field. Meditation can help you do that. Meditation clears your mind, motivates you and helps you be strong, mentally while you are executing the heavy workouts. It is always a good option to meditate before working out.

Relax:

A little bit of meditation before any type of workout will relax your muscles. When working out, your muscles go through a lot, so it is important that they are relaxed to begin with. One doesn’t always enter a gym completely relaxed. At times people’s muscle are quite wound up. Working out in that condition can affect your muscles, you might pull a nerve even. Sitting in a comfortable position, and meditating will slowly relax all the muscles in your body. You can even do it lying down. Slowly breathe, concentrating on each breathe. Relax slowly while you inhale and exhale. Breathe deeply through your belly. Your muscles will relax only when it gets lots of oxygen.

[Read: 3 Main Types of Yoga : The Roots of 3 Major Yoga Styles]

Motivate:

After your mind and body are relaxed, it’s time to motivate yourself to go ahead and workout. Try to picture yourself in the kind of shape you want to achieve. Visualize your sculpted body, toned legs and healthy lifestyle. Doing this for a while will totally motivate you to try to achieve what your goal is. Let all your distracting thoughts pass away. Just keep concentrating on your body.

Even after workout meditation is a good way to cool your burning muscles and achieve an inner peace. Meditation will help you to make the most of your workout. If you practice these daily, you will definitely have better workout results.

Frequently Asked Questions:

However, there also seems to be a large number of people who have both gone through vigorous gym sessions or other forms of workouts and complained that nothing works for them. The problem is probably that they don’t follow effective workouts which will surely have an affect them.

[Read: Stylish Yoga Wear For Being in Fashionable All Day]

How to make your Workout more Efficient ?

1. Proper plans

Working out as one pleases doesn’t have a very pleasing effect. A work out is effective only when one follows a proper schedule and has a planned it out well as per the body needs. It is most suitable if they find a trainer who can help out with planning for only experience can help to bring out a well-planned schedule.

2. Schedules and schemes

Working out without a schedule is no work-out at all. Old habits are difficult to change but must be given up because a workout doesn’t have any affects if it doesn’t follow a timely-routine. It cannot afford breaks and cheats. Time is a mandatory must.

3. Keeping track

One must be aware if the work out is really “working out” for them. Keeping track of their weight is a way to be aware of the fact that they are indeed keeping fit. Time goes waste if resources are wasted over a work out that isn’t really doing well for them.

4. Experts and help

As mentioned before, a trainer may work magic. Going through the whole process with the help of someone who knows the drill and the exact way of working out makes sure that you do every exercise the way it is supposed to be done. It also helps because the trainer can easily point out flaws and mistakes.

5. Warm up

Just plunging into the exercise and the routine is not the way you burn calories because it’s a sudden change. It’s mandatory for the body to realize that they are going to be pushed into the drill soon. Hence warning up is essential.

6. Healthy competition

The best way one can enjoy a work out is by going through the whole drill with a friend or a mate who not only does it with you but also competes. It is only via competition that one can actually gear up and increase their capabilities of working out. Regular work outs if competitive can make a huge difference for you became abler and more capable of faster processes.

7. Fasten

Every time you run, try to make run faster. Every time you squat, try to make it a better squat. A perfect squat is the aim. Every time you do a push up — aim for the best form of push up. Form and speed can only get better with time. It’s all that can make your work out more effective.

[Read: Tips to Enhance your Physical Fitness]

8. Rest

Obsessive workouts are destructive for that makes one fall ill and doesn’t make much of a difference. Resting in correct amounts and at correct times is an essential.

9. Food habits

Working out and eating unhealthy doesn’t go hand in hand. Try for good healthy diets and a break up with junk. Keeping hydrated all the time is an absolute must; especially during work outs.

Finally, don’t Give up!!! Giving up hope is never an option because a work out is all surely beneficial if done with all honestly. For a healthy body is a wealthy body.

Frequently Asked Questions:

There are lots of ways to lose extra pounds. You have to do the whole procedure in a routine. Here are some weight loss tips for you.

[Read: What are the Major 3 Factors for Weight Loss ?]

Weight Loss Tips for the Beginners:

Exercise

Exercise is considered as the best way to get rid of extra weight. If you exercise on a regular basis, the fat will surely burn out. Exercising, during a specific time of the day is necessary for the reduction of fat. There are lots of exercises you can try out. You will find exercises for reducing fat from different body parts. If you want to cut off fat from your belly, then you have to do the ‘abs crunches’. Again if you want to cut down on your hip fat, there are different exercises for you. The best exercise is jogging, swimming and skipping. These will help you to reduce your entire body mass.

Food Habit

This is also an important method to keep your body fit. A proper diet plan is necessary along with the exercise. First of all, you must quit all junk foods. Street foods are full of oil and fat. The more you will consume these types of food items, the more your fat will increase. When you are planning to reduce your body mass, it is very much essential to make a diet chart from the health consultant. Some people in recent times go for the liquid diet which prevents the growth of fat. You should cut off all extra calorie, fat and carbohydrate from your food habit to control your excess weight. All kinds of fast foods, cake, chocolate, toffees should be omitted from the list with immediate effect.

[Read: Few Healthy Weight Loss Tips for Newbie]

Bad habit

There are lots of bad habits which act as the positive catalyst for building fat. Drinking alcohol and cold drinks are the main things which increase our fat. There are a large amount of fat and calorie in the alcohol and cold drink. If you seriously want to reduce your body mass, refrain from consuming these things first. A proper dining time should be maintained on a regular basis. Time slipping may cause irregularity in metabolism. So, try to consume you breakfast, lunch and dinner at the same time every day.

The process of reducing fat is not very easy task. You have to try it hard. If you have the intention of reducing body mass, then you will surely become a success. The most important point is you have to maintain all the above mentioned suggestions on a regular basis.

[Read: 10 Best Weight Loss Tips]

Tips to Enhance your Physical Fitness

1. It is important to have a specific fitness goal. It helps you be focused and it also helps you stay motivated. Your goal should be according to your needs, personal, and syncing with your daily schedule. Don’t plan a schedule that is unrealistic. Then, if you fail you lose motivation. Having a proper goal is the first step towards fitness.

2. You should also track the amount of progress you are making. Unless you regularly check, you might not realize if your fitness regime is actually working. If you see that even after months of exercising, no changes occur. That is the time to check and take stock of your progress.

3. For beginners, the advice is to start small. Don’t make unrealistic plans like reducing 10 kilograms in a week. You will not be able to achieve them and lose motivation. Take small steps, like walking and biking. This will also ensure that you don’t hurt yourself by sudden physical pressures. Slowly intensify the kind of exercise you do. Start with ten squats then move on to hundred is the advice most instructors give. You can also increase the duration of your exercise.

4. Cardio-vascular exercises are the best to stay fit. Over time you must accommodate some cardio vascular routines in your plan. These exercises give you an overall fitness. At least thirty minutes of cardio vascular activity is recommended.

5. The idea of physical fitness is basically about increasing strength and stamina. Little training for strength does well to your body but you must not exceed the required limit. Too much strength training can have adverse effects like muscle tear or sprains. Just try to exercise the major muscular groups and the parts like hips, arms, legs, chest etc.

[Read: Having a Job Can Help You Have Better Health]

6. If you are not into plain old exercising like in a gym you can alternatively try other methods. It is necessary that you workout, the form is not always important. You can do something in a group that keeps you motivated. There are several effective options like, zumba, tai chi, yoga or even salsa classes. They are fun and keep you physically fit.

7. Another way to ensure physical fitness is to add little physical activities in your regular day. Say taking the stairs instead of the lift or running a mile or walking back home.

8. Try sticking to some kind of diet and avoid consuming too much fat and cholesterol.

Hope this keeps you in shape.