- TOP FOODS FOR FIBER
- 4 EXERCISES THAT WILL DESTROY THAT MUFFIN TOP
- DON’T DRINK YOUR CALORIES!
- EASY WAYS TO SNEAK PROTEIN INTO EVERY MEAL
- HOW TO BURN THE MOST FAT ON THE ELLIPTICAL?
- TOP FOODS THAT CAUSE STRESS
- REASONS YOUR THIGHS & BUTTS AREN’T CHANGING NO MATTER HOW MUCH YOU WORK OUT
- FOODS YOU CAN EAT TO BEAT ANXIETY
- TIPS TO TURN OFF YOUR WEIGHT GAIN HORMONES
- VISCERAL FAT: A MAJOR HEALTH CONCERN
- MEVOLIFE: THE INDISPENSABLE ANDROID HEALTH & FITNESS APP
- INTRODUCING MEVOLIFE: THE ULTIMATE ANDROID HEALTH AND WELLNESS APP
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Check out this easy couscous salad recipe which is simple to make and doesn’t take more than 10 mins to be ready. Can you believe that there is no cooking required for this recipe? The salad is packed with crunchy vegetables like cucumber & red pepper. This dish is quick to assemble and is perfect option to take to work or enjoying as a versatile side dish. This delicious salad can be stored in an airtight container in the refrigerator for up to 2 days.IngredientsCouscous 100 GmsVegetable Stock 200 MlSpring Onion 2 PiecesRed Pepper 1Cucumber 1/2Feta Cheese 50 GmsPesto 2 TbspToasted Pine Nuts 2 TbspMethod1. Dip couscous into a large bowl, pour over the stock.2. Cover, then leave for 10 mins, until fluffy and all the stock has been absorbed.3. Meanwhile, slice the onions and pepper and dice the cucumber.4. Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.Nutritional InfoServes 4Calories 384Kcal, Total Fat 16.2g, Carbs 53.1g, Sugars 5.6g, Fiber 5.9g, Protein 12.4g, Sodium 519.8mg, Potassium 207mgDownload “Mevo – Weight Loss & Fitness” app now to get many more healthy recipes!...
CARBOHYDRATES are like enemies to anyone who wants to lose weight. This is because many of us have been brainwashed into thinking that carbs lead to weight gain! The reality is that – THEY WON’T! Carbs are required by the body for energy and if you deprive your body of this essential nutrient it ultimately results on a gallon of moose tracks — and that certainly won’t help you lose weight.It is a lesser known fact that a diet which is packed with right and healthy kind of carbs is a secret to getting fit and staying slim for life. The use of work RIGHT creates a big differentiating wall as to which carbs you should and which you should avoid. “Right carbs = Resistant Starch”.In order to test this fact, there are various studies conducted in multiple universities which have highlighted that Resistant Starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol too!A recent study has explicated that slimmest people ate the foods rich in carbs while the chubbiest people avoided them. Along with this, the studies have also come up with the fact that best diet to lose weight shall comprise of at least 64% of carbs! This makes it very clear that allowing your body for carbs is not a bad option but you should be careful in the selection.The major reason behind carbs playing a positive role in weight loss is that they act as a powerful appetite suppressant. Carbs are even more filling than proteins and are digested slowly which ultimately keeps you full for longer durations. This has also been proved by a study conducted in the University of Surrey, which explicated that participants who consumed Resistant Starch in one meal had 10% fewer calories the next day!In the long list of benefits of carbs, another one is that it helps to speed up the metabolism levels. Resistant starch speeds up your metabolism level and act as a natural fat burner as it releases fatty acids that encourage fat burning, especially in your belly.What else – the right type of carbs also helps to regulate blood sugar levels and control diabetes!Some of the rules to follow to maintain the right level of carbsconsumption:1. Eat one product that is rich in resistant starch at every meal.2. Portion size is a must – 1/4th of your plate should consist of good carbs.3. Don’t deprive yourself of anything be it chocolate, pasta, wine, bread or even chips… Moderation is the key to success!Some of the options for right type of carbohydrates:a) Quinoab) Barleyc) Popcornd) Roasted chickpease) Whole-grain rye crisp breadf) Sweet potatoesg) 2% Greek yogurth) Whole grain cereali) Oatmealj) Maple waterk) WatermelonSo, don’t say no to carbs but be careful and select the right type of carbs to boost up the weightloss process!...
Summer is at its utmost peak and most people have switched to more & more intake of liquids on daily basis. Not only do liquids quench your thirst, but also keep you full for longer duration which ultimately helps in curbing your hunger. Since most part of your dietary intake is drinks, it is important to choose those liquid options, which are full of nutrition and minerals and are not loaded with sugars. If you choose the drinks keeping their nutrition in mind, this technique of liquid diet can actually help you in losing weight. Today we have got some good choices for people who are looking forward to switch to liquid diets.Best Food For summer season –1. Cold SoupsBlend cucumber, yogurt, lemon juice,garlic, parsley, and 2 tsp olive oil. Add salt & white pepper, cover and refrigerate overnight. You can make various other cold soup recipes as well.2. ButtermilkButtermilk is made by swirling the milk’s cream to butter. The liquid residue left out is known as buttermilk. Chilled buttermilk is very refreshing as well as is a very good source of protein and various other micronutrients.3. Lemon WaterLemon juice is a very refreshing drink and is an boon for people aiming for weight loss. Add lemon juice, water, ice and mint leaves together and drink it.4. Coconut WaterFresh coconut water packs wide range of micronutrients like potassium, manganese, magnesium, folate, calcium and selenium. It is a very tasty and healthy option to curb thirst as well as remain hydrated.5. Fresh JuicesDifferent combinations can be tried out to make fresh fruit and vegetable juices like Carrot- Pomegranate, Cucumber- Orange, Beetroot- Pineapple, Cucumber- Grapefuit, Tomato- Orange & more. Further lemon juice, mint and black salt can be added to the juice to enrich its flavors.6. Detox WatersDetox waters are great for people thinking to switch to liquid diets. These can be easily prepared at home. Soak lemon wedges, mint leaves, ginger pieces overnight, strain and consume in the morning. Soak strawberries, mint leaves, lemon wedges overnight, strain and consume in the morning. Soak half cucumber, apple, cinnamon stick and lemon wedges in water overnight, strain and consume in the morning.7. Iced TeaThough there are ready made iced teas available but it can be prepared at home also. Boil water and sugar just like normal tea, add tea at last after putting the gas off. Leave for 15–20 min and allow it to cool. Strain and blend with a little more water, lemon juice and some more sugar and a lot of ice cubes in a mixer. Serve chilled after garnishing with lemon and mint.8. Cold CoffeeCold coffee is also a great option for those who are planning to switch to liquid diets. Prepare a glass of cold coffee by by adding milk, sugar/stevia, coffee and ice cubes together. Try to avoid adding any type of ice creams/ essence or sweeteners.9. BrothsPlain broth is also a good option to include in your liquid diet plan. Broth is more flavorful than many other clear liquid foods, so it helps add variety to the diet. To make the broth follow these steps – Place all your favorite vegetables and 1 gallon water in a large pot. Bring to a boil over high heat. Reduce to a simmer and cook 2 hours, then strain and discard solids. Strain once more through a fine mesh sieve. Cool and refrigerate for up to 3 days. Stir before serving.Try out these easy liquid diet options which are great to beat off the summers. Mevolife has this unique JUICE MAKER feature where in you can pick up your favorite ingredients blend them into a juice or smoothie and directly log into the diary. Download the app now to check it out –iOS App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Google Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...
When you add protein shakes to your diet & meal you can easily boost calorie burn and curb hunger cravings without having to eat much at all. Protein helps to keep your heart, skin, hair, bones healthy & body tone. But the pre-packaged protein shakes from the store are often packed with sugar and not so healthy for you. They won’t get you any closer to that summer body you want so badly. To help you stay on track, we searched the web for the best weight loss shakes recipe out there. Below, you’ll find something to satisfy every craving without feeling guilty. Since we’ve taken care of finding the nutritional winners, all you have to do is pick a recipe, start up the blender and enjoy your Protein shake!SPINACH FLAX PROTEIN SMOOTHIEThis is the spinach Protein smoothie for people who don’t like spinach—but want to eat it anyways. Thanks to the addition of mango, pineapple and banana, you won’t even taste the leafy green—but you’ll still get all of its health benefits. In fact, this drink serves up 33 percent of the day’s vitamin A, most of which comes from the spinach. The addition of chia seeds and flax provides four grams of satiating fiber so be sure to keep those in the mix if you’re looking to sip as much protein as possible.Ingredients1 cup unsweetened almond milk (or any kind)1 large handful of organic baby spinach, washed¼ cup frozen mango chunks¼ cup frozen pineapple½ of a banana (fresh or frozen)1 Tbsp flax meal (optional)1 Tbsp chia seeds (optional)1 scoop vanilla protein powder (optional)SKINNY HIGH PROTEIN OREO SHAKEFat-free cottage cheese, skim milk, cookies, vanilla and a touch of Stevia team up to create a mouthwatering concoction that only tastes sinful, but is actually very healthy for you. Although the drink shouldn’t be your daily go-to, it’s there for you when you need to cub those cravings for cookies and other sugary goodness. Opting for this over a Dairy Queen Oreo Cookie Blizzard of the same size will save you 20 grams of fat and 48 grams of sugar!Ingredients250 grams fat-free cottage cheese (choose the low sodium kind)1 cup skim milk3 oreo cookies1 teaspoon truvia1 teaspoon vanilla extractORANGE SMOOTHIEYou’ll be whisked away on a mini vacation for your mind the second you start sipping this tropical-tasting smoothie. Don’t let the high carb and sugar count scare you off; it’s coming from berries, an orange and banana—all vitamin- and fiber-rich produce that will keep you fresh and healthy.Ingredients1 cup organic frozen mixed berries1 frozen banana1 orange, peeled and segmented4 – 6oz Vanilla Greek Yogurt (I used a 5.3oz container of Vanilla Oikos)ALMOND BUTTER PROTEIN SMOOTHIEMade with just four ingredients, this Protein smoothie will take you no time at all to whip up. The almond milk and nut butter provide a solid hit of natural protein while the chia seeds lend a boost of antioxidants and heart-protecting omega-3s. Enjoy this as a healthy breakfast on the go or an afternoon snack. To kick your shake up a notch, add a few shakes of cinnamon. It will not only heighten the drink’s taste, but also zap stubborn belly fat and help stabilize your blood sugar, which can ward off diet-derailing cravings.Ingredients1 large ripe banana peeled and frozen3/4 cup unsweetened almond milk1 tablespoon unsweetened almond butter1 tablespoon chia seedsCOFFEE & BANANA PROTEIN BURSTFrozen bananas and peanut butter team up to give this smoothie a rich, milkshake-like consistency that will make you think it’s sinful. When you use unsweetened almond milk, though, it’s packed with protein without sky-high sugar counts found in other smoothies.Ingredients1 cup chilled Seattle’s Best brewed coffee1½ bananas, cut into chunks1 cup nonfat plain Greek yogurt1 tbsp ground flax seed2 tsp honey or agave nectar½ tsp ground cinnamon¼ tsp grated nutmeg6 ice cubesBLUEBERRY PROTEIN SMOOTHIEIf you’re not big into the idea of using nutrition powders—or you’ve simply run of out your go-to—you’ll love this creative recipe. The blogger calls for a scrambled and blended egg in lieu of whey or plant protein, which is a fat-incinerating idea we totally love!Ingredients1 egg beaten, scrambled, and cooled1 ripe banana peeled and frozen1/2 cup fresh blueberries1/2 cup frozen red grapes3 large ice cubes1 cup unsweetened almond milk1/4 cup orange juice1/8 teaspoon to 1/4 ground cinnamonGet more of such amazing Pre/Post workout recipes & a wide range of other healthy recipes in the Mevo – Weight Loss & Fitness App.Download now from Playstore/AppStore!Read More
Salads are the epitome of healthy food. Whenever someone tells you that they are losing weight, you will probably picture them eating salads. And you’re not wrong, these people very often do eat salads. Isn’t that boring? It doesn’t have to be with the right salad dressing. In this article, we will list some of the most delicious yet low calorie salad dressings, so you can dress up your salad without ever getting bored of it.JAR & SHAKE METHODMost at-home salad recipes can be made using the jar-and-shake method. Just grab a jar with a fitting lid, toss in all the ingredients, and shake until it looks like a well-blended salad dressing. Most dressings are meant to be a bit thick, but even thinner dressings will be fine. There are a couple recipes below that could be made smoother if you use a food processor or a blender, but you don’t have to if you’re fine with a chunkier dressing.Greek Yogurt Ranch DressingI think everyone needs a really good ranch dressing recipe in their back pocket, it’s a safe bet for every salad! By using a base of whole milk (1% to 10% fat) Greek yogurt, the dressing is packed with healthy fat and protein. If you’d like to make the dressing lighter, you can use lowfat Greek yogurt. Skip non-fat yogurt though, because it will make the dressing incredibly thin.Ingredients– 3/4 cup whole milk plain Greek yogurt, any brand– 1 clove garlic, finely minced, or 1 tsp garlic powder (not both)– 1/4 cup fresh minced parsley, or 1 tbsp dried parsley (not both)– 1/4 medium onion, diced, or R 2 tsps onion powder (not both)– 2 tbsp fresh minced chives– 1 tsp salt– 1/4 tsp black pepper– 2 tsp dijon mustard– Juice of 1/2 lemonChile Lime DressingThis is the perfect salad dressing for those of you who are not a huge fan of salads. This dressing is bright, spicy and a bit citrusy. This dressing is perfect for taco salads, marinating shrimp or anything that contains beans.Ingredients– Zest and juice of 2 medium-sized limes– 1/4 cup red wine vinegar– 1 tbsp soy sauce– 1 tbsp honey– 1/3 cup extra virgin olive oil– 1 clove garlic, finely minced, or 1 tsp garlic powder (not both)– 1/2 tsp red pepper flakes– 1 tsp ground cumin– 1/2 tsp saltHoney-Mustard Salad DressingHoney-mustard is sweet, yet tangy. It’s also one of the most versatile dressing out there. It’s good on pretty much any salad, but also on chips, dipping pizza or dipping vegetables like celery or carrot. Honey-mustard is a go-to for anyone who doesn’t feel like going to the store to find ingredients, because you probably already have most of it in your house. It’s also low in calories, which is not unimportant.Ingredients– 1/4 cup Dijon mustard– 1/4 cup honey– 1/4 cup apple cider vinegar– 1/4 cup extra virgin olive oil– 1 tsp salt– 1/4 tsp black pepperItalian Salad DressingIt seems like everyone has an Italian salad dressing recipe they swear by, and this is our favorite. It’s not as sweet as many of the ones you’ll find on the store shelf, it’s packed full of herbs and has a nice, nutty flavor thanks to a good dose of Parmesan cheese. Because of that, it’s also lower in calories than most dressings you’ll find in the supermarket. This dressing is good for side salads, antipasto salads, dipping bread-sticks and anything with chicken.Ingredients– 2/3 cup olive oil– 1/4 cup red wine vinegar– 3 tbsp finely grated Parmesan– 1 tbsp fresh minced parsley, 1 tbsp dried parsley (not both)– 1/4 medium onion, diced, or 2 tsp onion powder– Juice of 1/2 lemon– 1 tbsp fresh minced basil, or 2 tbsp dried basil (not both)– 1 tbsp fresh minced oregano, or 2 tbsp dried oregano (not both)– 1 clove garlic, finely minced, or 1 tsp garlic powder (could do both if you’d like more of a garlic kick)– 1 tsp honey– 1 tsp salt– Pinch of black pepperGet more of such healthy dips and many other delectable recipes in the Mevolife app, which is available both on Android & iOS.Read More
It’s just 2 weeks from a wedding and you want to lose weight fast? You require a quick fix and turn to the seemingly obvious solution – Crash Diet. Crash or fad diets are the ones which focus mainly on deprivation to achieve extreme weight loss in a short span of time. There seems to be a new fad diet cropping up every day be it master cleanse, paleo, detox diet, raw food diet, etc. While these diets as tempting as they promise that they will help you lose weight faster, but the truth is they are doing our bodies much more harm than good. Read on for reasons as to why you should stay away from these diets.DeprivationAll the crash diets have one thing in common: Deprivation. The deprivation may be in terms of calories, food groups or specific foods, but one thing that remains constant in all diets is that they do take something significant away from your diet. Though this step looks logical, but it really is not a viable one. The main reason behind this is that if you cut an entire food group from our diet plans it is a surefire way to increase the temptations and cravings for it and indulging into them can ultimately result in hampering the weight loss.Food is your foeFad diets make you believe that food is your enemy which is not actually true. Food when eaten in balanced proportions, helps to nourish your body and improve the functioning of the entire system. Instead of cutting the entire food groups the focus should be on the addition of quality foods into your diets. Ranging from whole grains to nutrient dense fruits and veggies, there are plenty of satisfying foods that you can add in your diet to aid the weight loss process.UnsustainableAnother major problem is that the fad diets are unsustainable in the long run. The reason behind this is that our bodies are not build to endure the level of deprivation demanded by these fad diets. For example: if you restrict calories your body starts burning the muscles instead of fats which ultimately makes a negative impact on your metabolism levels. As a result of this at the end of the diet when you step on the scale you might find that you’ve actually gained weight instead of losing. This type of fad diets are extremely dangerous and can have detrimental effects on your health in the long run including the increased risk of heart disease, damage to arteries and the immune system.The Bottom LineThus, the crux of the above discussion can be concluded that the healthiest and best way to shed off those extra pounds permanently is to aim for 1-2 pounds of weight loss per week. There is no need to rely on “Fast Weight Loss Diets” as they will not be sustainable in the long run. Rather than expecting a transformation overnight try to focus on creating one healthy habit a week. Along with this stop treating food as your enemy and start considering exercise as your friend and you will definitely reach your desired weight loss goals before the special occasion! CHEERSRead More
No childhood is complete without those sweet memories of homemade crepes. My mother used to make these for us for breakfast and sometimes even as an evening snack. We were in love with that aromatic fragrance of vanilla while the crepes were made in our kitchen. Vanilla crepes for us were like a family tradition. And now whenever I want to re-live those days, I make them myself. They go well with fruit preserves or just dusted with some confectionery powdered sugar but I prefer them plain because off-course, I love vanilla. Its one of my favorite comfort food and goes perfect with a hot cup of tea or an Americano. Use your imagination and play with the flavors while making them. You can add a hint of cinnamon for that added flavor. After all, vanilla and cinnamon together can never go wrong.Ingredients3/4 cup milk1-1/2 egg yolks1 tbsp vanilla extract3/4 cup all-purpose flour1 tbsp sugar1/4 tsp salt2 tbsp and 1-1/2 tsp melted butterMethod1. In a large bowl, mix together the milk, egg yolks and vanilla. Stir in the flour, sugar, salt and melted butter until well blended.2. Heat a crepe pan over medium heat until hot. Coat with vegetable oil or cooking spray. Pour about 1/4 cup of batter into the pan and tip to spread the batter to the edges. When bubbles form on the top and the edges are dry, flip over and cook until lightly browned on the other side and edges are golden. Repeat with remaining batter.3. Fill crepes with your favorite fruit preserve if you like.Nutritional InfoServes 6Nutritional value per serve: Calories – 143Kcal , Fat – 6.5g , Carbs – 16g , Protein – 3.4gGet more healthy and easy to make recipes in Mevo – Weight Loss & Fitness app. Download on Android or iOS.Read More
Are you bored of your regular workout routine? Is it too boring to pursue in long run? Let’s be honest: it is! A boring workout routine not only effects the exercise enjoyment but also influences the motivation and commitment level. Some studies have shown that when you inject the element of freshness and variety into your workouts, interest in the task at hand improves, ultimately leading to increased motivation. Another study has even demonstrated that spicing up your workout routine can help you stay more committed to it over the long haul. So now you must be looking for ways you change your workout routine? To simplify this process, we have we’ve tracked down some trendy workout options that are fun as well as effective too. These top fitness routines are exactly the opposite of boring; they will keep you on your toes and boost up the motivation to a higher level.a) Global Groove WorkoutIf you are looking for a fun, and exciting cardio-workout, then this one is a must try. Global groove workouts pair simple dance moves with a variety of music genres to appeal to every fitness enthusiast and thus are a perfect replacement to traditional cardio. Some of the most common dance-style workouts include salsa, samba, pop, zumba, among others. Known for being accessible to people of every fitness level, these workouts are a perfect option to start your new workout regime.b) BodyArt TrainingBodyart training routine aims at creating harmony between body and mind. It is a dynamic training method focuses on everything from strength to endurance to flexibility and mobility using exercise from yoga, physiotherapy, stretching and pilates combined with breathing techniques and relaxation. Not only will it assist in boosting fitness, but it will also help reduce daily stress.c)Pound WorkoutLet’s be honest–when a workout isn’t fun, it’s hard to stick with and that’s where POUND comes in! Pound is a full-body cardio jam session, combining light resistance with constant simulated drumming. Known as Ripstix, the drumsticks offer a bit of resistance training as you drum to the music. This means that you’re able to follow along with the workout simply by listening to the beat. The workout fuses cardio, pilates, isometric movements & poses, and plyometrics into a 45-minute series.d) Urban Rebound : TrampolineUninspired by your treadmill routine? Embrace your inner child with a low-impact trampoline. Performed on mini trampolines, this workout will have you bouncing and balancing your way through a major calorie-burning workout. Trampolining aims at strength, endurance and balance all at once. It’s also low impact workout, since the trampoline absorbs most of the shock as your body comes in contact with it. So now bounce and drop those pounds!e) Amenzone : A Back to Basics WorkoutThis is one workout which can be easily tailored to your current fitness level. A strength-based routine, this workout include a series of body-weight exercises, as well as those done with cleaned car tires. Does it sound too intense?? Simplicity is the name of the game when it comes to this one, making it an excellent option for people looking to gain strength.So now it will be difficult for you make excuses as you have a whole lot of new workouts which are not only new, exciting but highly effective too!Read More
Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions.TYPES OF WARM-UPSome of the common types of warm up sessions are explicated as under –Passive warm-upIt is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles.Basic warm-upThis type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions.Targeted Warm-upThis warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions.BENEFITS OF WARM-UPHere are some vital reasons for starting out with a warm-up and avoiding the shortcut route.:1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration.2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance.3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels!4. Contraction and reflex times are improved with higher muscle temperatures.5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart.6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body.7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up.8. Warming up helps in preparing the cardiovascular system for impending workload.DURATION OF WARM-UPPrior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be.WARM-UP CONSIDERATIONSHeart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up.Read More
Your calf is found on the lower half of your leg and is an important muscle for maintaining balance, supporting strength, and protecting you from injury. The calf surrounds your Achilles tendon, so all athletes, especially runners, should be sure to strengthen and stretch their calves.The calf muscles are actually two muscles working together. The gastrocnemius is the larger, rounder muscle at the top of the calf, while the soleus is the long muscle running horizontally up and down the lower leg. Here are three exercises that are perfect for targeting both of these calf muscles.1. Standing Calf RaiseThis is the standard exercise for targeting the calf muscle. Stand close to a wall so that you can reach out for balance. Keep your knees loose and not locked. Bring your weight onto the balls of your feet, tuck your hips slightly and engage your core. Slowly, with purpose, rise up onto the balls of your feet, squeezing your calf muscles. Pause at the top. Slowly lower back down to the ground. Repeat this ten to twenty times.If this feels too easy, there are two variations that will increase intensity. First, try standing on a step or a bench, with the balls of your feet firmly on the surface, but your heels hanging off. Sink your heels down as low as you can go, then rise up onto your toes. This increases the range of motion, making the calf muscle work harder.Secondly, add a dumbbell into the exercise. Holding onto a weight while you practice the calf raises will make the exercise more intense.2. Single Leg Calf RaiseThis exercise is very similar to the standing calf raise, except on one leg! Stand close to a wall, tuck your hips and engage your abs. Keep your knees loose and not locked. Pick up one foot. You can hook this foot behind the other leg, or simply hold it floating in the air. Slowly, rise up onto the ball of your standing foot, squeezing your calf at the top, then lower back down. Repeat this exercise ten to twenty times on each leg.The same variations for the standing calf raise apply to this exercise as well. Consider practicing it on a step, or add a weighted dumbbell. As with all exercises, be sure to maintain good form throughout. If your form is poor, adjust the exercise to make it easier for your body.3. Hiking, Walking, or Climbing StairsThese are three similar exercises that will all be very beneficial for your calves. Climbing up hills and stairs requires a lot of exertion on the part of your calf muscles. If you are lucky enough to live near some mountains, get outside and hit the trails! If you don’t have a mountain nearby, head to a nearby staircase, or go to your gym and hop on the Stairmaster. Alternatively, you can walk on a treadmill that is set to have a steep incline. All of these exercises will engage your calves and help you build strength.STRENGTHENING & TONING CALVES IS EASYBecause they are part of your legs, calf muscles are very easy to target. Yet they are so often ignored during weight lifting routines. If you want to protect yourself from injury and increase your overall strength, consider adding these calf exercises into your weekly routine. You’ll notice differences in no time!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...
Working out is good for your body, great for your health, and can be lots of fun. But what if you don’t have enough time or money to get a gym membership? Don’t worry, there are plenty of ways to stay fit outside of the gym, including lots of fun exercises you can do at home. Here are some fun indoor exercises you can do anywhere! No equipment needed.Warm UpA warm up is essential to all exercises. It gets the blood moving, gets your heart rate up, and helps you prevent injury. Try to start every workout you do with a 2 to 5 minute warm up.Air SquatsAn air squat is the simplest form of the squat, performed without holding any additional weight. Stand with your feet a little wider than your hips. Send your hips back like you’re trying to sit down in a chair. Keeping your weight in your heels and your knees in line with your ankles, sit back as far as you can. Pause at the bottom, then stand all the way up, squeezing your seat at the top. Start your workout with 3 sets of 10 air squats.Arm CirclesNow it’s time to warm up the upper body. Start rotating your arms in large circular motions. Move faster and faster until you feel your heartrate start to pick up. Do this for one minute.Okay, now that you’re warmed up, it’s time to get serious.The Work OutThe idea during each of these exercises is to keep the intensity up. You should be out of breath and working hard the whole time. For this workout, use a 15-12-9 pattern. First, do 15 repetitions of each exercise, then do a round of 12 for each exercise, a round of 9, and you’re finished!BurpeesBurpees is the exercise that you love to hate, because it is so difficult, but so effective. Start in standing. Bend your knees and put your palms on the ground. Jump back into a plank position. Bend your arms until you are lying flat on the ground. Now push back up into plank, jump your feet back in between your hands, stand up straight, and jump. Repeat.Jumping lungesStart out standing. Take a big step forward with your right foot, sinking down into a lunge. Now, from this lunged position, jump up and switch your legs midair, landing in a lunge position with your left foot forward. If this is too challenging, just switch lunges without jumping.Push-UpsThis common exercise is popular for good reason. If done correctly, push-ups are a fantastic workout for your whole body. Come to plank position, with your hands slightly wider than your elbows. Squeeze the muscles in your legs, seat, and abs. Now bend your elbows so that they go backwards on a 45-degree angle. Lower yourself almost to the ground. Push yourself back up.A Killer At-Home WorkoutThese three exercises are specifically put together to hit all the major muscle groups in your body. You’ll work your legs, seat, abs, and arms, all in under 15 minutes! Don’t forget to spend 5 to 10 minutes stretching yourself out afterwards. This quick at home workout is effective and easy to do even in a small space. So, what are you waiting for! Drop and give me 15.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...
Everybody has a few bad habits and some of them may be the reasons why you aren’t able to shed those extra pounds that have been clinging to you since forever. Your first step should be to find out what these bad habits are in the first place so that you can create an effective plan to eliminate them. We’ve combined the most common reasons why you may not be able to lose enough weight no matter how hard you try:1. You’re not having enough proteinGetting too many of your daily calories from carbs (especially simple sugars) and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest protein compared to carbs, thus making you feel fuller and satiated for longer. Furthermore, protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of protein include lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, whole grains such as quinoa and collard greens.2. You’re not sleeping enoughHow is sleep connected to weight loss? Well, here’s the deal – if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. The reason: your body produces two hormones, leptin, and ghrelin. While leptin stimulates feeling of satiation during a meal and tells you when you’re full, ghrelin increases your appetite. Researchers at the University of Chicago have found that not getting enough sleep elevates ghrelin levels and reduces leptin levels and increases ghrelin levels causing increased cravings for sugary snacks during late night hours.3. You’ve eliminated certain foods for goodWhen you try to cut off certain foods altogether, you crave for them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.Many people think that they have to give up what they love when they’re on a certain diet, which include diets that cut out carbs, sugar, gluten, dairy or fat. This can make a diet unsatisfying and sometimes even unhealthy, especially if you’re cutting out a macro.The solution: have everything in moderation and learn to control your portions. Soon you’ll develop a habit of having an occasional “unhealthy” snack and still enjoy your new lifestyle.4. You’re grazing too muchLet’s face it; most of us have been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. Unfortunately, this habit follows you till adulthood and you continue to do it thinking it’s harmless to have a tiny bit of everything delicious in the fridge. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.5. You eat while you’re distractedEating while browsing the internet, driving, going through your Instagram feed or watching television may cause you to overeat. The solution is to stop eating when you’re focusing on other things or stop getting distracted while you eat. Try to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would.6. You’re not drinking enough waterYou’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water, therefore, try your best to have 8 or more glasses of water per day to replenish your systemWhen you’re dehydrated, you might feel hungry as well even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals.7. You’re rewarding yourself with unhealthy foodEven if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but it cannot replace a healthy diet. Therefore, no matter how much you exercise, avoid rewarding yourself each day with unhealthy food — it will only add more calories than you spent during your sweat session....
Running is a great way to lose weight and in particular body fat. Running as an activity falls under the category of aerobic exercise as it:A. Increases the heart rate!B. Increase the rate of breathing and thus the amount of oxygen transported to the muscles!The importance of these two factors is that they enable the body to begin to use body fat as the primary energy source instead of glycogen. In the beginning of your run, stored carbohydrates in the muscle are the energy source. This lasts for about 30 minutes until the amount of glycogen is reduced by 30%While you can’t measure the reduction by yourself, it occurs when your heart rate -A. Rises to a level above 65% of your maximum heart rate which is, 220 - Your Present AgeB. The time spent exercising reaches about 30 minutesAt this point, your body will automatically shift to using a fat tissue. The reason that this happens is to preserve the glycogen remaining in the legs and buttocks for general use when you stop running.Calories UsedThe act of running by definition means that at a given point in time, both feet are off of the ground at the same time while walking always maintains one foot on the ground. This extra effort of propelling yourself into the air requires more calories to be used and thus causes more weight to be lost during your run. And while it is true that walking briskly will cause your heart rate to rise to a level that may be equal to running, walking uses fewer calories than running. The number of calories that a person, either man or woman will use is determined by:A. Your body weightB. The length of time spent runningC. The speed at which you runRunning is usually done at a rate of greater than 4 miles per hour and will burn about 500-600 calories per hour for an 180 lb(82 kg) person. To calculate your own rate, multiply the percentage difference between your weight and this subject. For example, if you weigh 135 lbs. (61 kgs), that is 25% less in body weight and so would use 25% fewer calories or about 375-450 calories per hour. A person weighing 225 lbs. (102 kgs) would use 25% more calories or 625-750 calories per hour.Running faster will burn more calories as it takes more energy to increase the speed. However, the increased speed that causes a moderate increase in the use of calories, also causes an increase in the heart rate as well. There comes a point at which running stops being an aerobic exercise and becomes an anaerobic one due to the heart rate being too high. At this point, the body stops using fat as the energy source andA. Goes back to using glycogen for energyB. Begins to use muscle tissue as an energy sourceImagine the shape of well-trained marathon runners. They not only have lost most of their body fat due to high energy running, but also have lost most of their muscle mass as well. If 65% of your maximum heart rate is the low end of the correct heart rate range, the upper end of the range is 80%.A moderate rate of running will enable:A. Maximum fat loss to occurB. A greater amount of exercise to be done without fatigueC. A shorter recovery period prior to you next session allowing for the most weight loss to occur.“Running yourself into the ground” won’t cause the most weight loss possible. But rather the more that you run in total, the more weight you will lose!Read More
All exercises are good, but when talking specifically for weight loss, it's really hard to beat Brisk Walking. This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. It is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits.Not only this, another American study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older.Benefits of Brisk WalkingSome of the major benefits of including this activity in your daily workout regime are highlighted as under:-1. It works even when you’re at restHigh-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. Even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. Not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting!2. Keeps you dedicated towards your goalsThe simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. It has been highlighted by certain studies that brisk walking can actually get you high. There is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That happy sensation you had after your last race makes you want to go for another, right?3. Time-efficient and convenientYou can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. These are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime!How Long Should You Walk Each Day to Lose Weight?On an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. Normally a person walks about 4500 steps daily for his regular chores. It is suggested to increase your walk timing by 5 minutes every 2 weeks. If you follow this workout plan religiously, in just 3 months the results will speak for themselves.Types of WalkingIf you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:-1.Nordic walkingThis type of walking uses ski-like poles. John Pocari, a professor from the University of Wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it.2. Mall walkingAlso known as "mallercise" in U.S., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.3. TreadmillsTreadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. It is really suitable for people with terrain and back problems. For better results set them on a slightly incline level.Thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!...
A few years back, Nike & Apple collaborated for their product Nike+ iPod sensor to track your run mileage and pace, which was one of its kind! Over the time, since that apparatus came out, there are many new fitness-tracking devices like Vivofit, Forerunner, FuelBand, UP band, Fitbit & more. There are devices that count our steps, tell us how far or fast we run, assess our sleep & also measure heart rate. Now everyone can track not only how many calories we take in, but how many we burn each day as well, which was earlier accessible only to athletes through the assistance of coaches.Considering the increasing usage patterns & dependence, the question arises: Are fitness gadgets & devices actually any good for weight loss? The answer to this question is very subjective and depends on the usage patterns of the technology. The collected stats can help in highlighting your weak spots and working upon them can help you get healthier, but getting bogged down with it has many negative effects, too.THE GOOD1. The power of knowledge -A strong plan is a must-have to win & achieve goals! To achieve goals, you must reduce the gap between where you are & where you want to be! Fitness tracking gadgets provide a ballpark range of daily activities and maintain its log, which ultimately helps in achieving the plans!2. Actual visible results -Compiling data sheds light on the big picture. Sometimes we need a reminder of just how active we are or are not. This makes a major impact on the outcomes of efforts in terms of results!3. Accountability -In words of Mark Twain there are 3 types of lies - lies, damned lies, & statistics. That said, it's hard to argue with the numbers when you wear a gadget. The only way to hit your target numbers is to earn & work for it. If you need that extra little push in getting active, this is something you can look up to!THE BAD1. Accuracy - In my research, I have found out that there are many people who have pointed out towards the disparities of data across devices, this begs the question of how accurate any of the devices are?2. Not able to measure variations - Apparently skating, skiing, and gliding are hard to measure on these devices, which reduces its usage scope!3. Science v/s humans - Too much dependence on analysis & numbers can distract the emotional construct of your behavioural patterns. In short, you must be careful with a fitness tracking wearable that it doesn't become your central focus.Conclusion: The Bottom LineWhen it comes down to the question of whether you should buy/use a fitness device, I'd say it depends on your fitness journey. You certainly have to know where you are and where you're going in order to achieve goals, for which, a fitness device can give you much needed baseline. On the other part considering the cost-benefit analysis, you have to to wonder if $100-$150 is worth it in the long run?As per my opinion, these devices feel more like a short-term aid versus something that helps make long-term lifestyle change. A tracker may help you to get excited about moving more, but the question remains, will it help you stay excited in the long run? Ultimately, all that matters when it comes to fitness is developing genuine motivation & dedication. As for now, I would like to conclude by saying that, currently I like my fitness device a lot, but I doubt I'll be wearing it 2 months down the lane. The novelty simply wears off!...
The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health - lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t.You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody's daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps!a) Walk RemindersThere's no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work!b) Walking BuddyA good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.c) Opt for Indoor WalkingIt becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps.d) Walk while you TalkMake a simple rule - every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly.e) Say No to ConvenienceYou must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don't forget that just a little more effort into your routine will actually help you in reaching your daily step goals....
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