People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. there are some simple hacks in daily life using which you can get the desired protein without any supplements. keep reading to know them now – 1. snack on roasted chickpeas instead of crackers or chips say no to crackers and chips and go for chickpeas instead. pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. you’ll get about 15 grams of protein per half cup. isn’t it amazing? 2. don’t forget canned salmon & tuna for a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. along with this, it’s super portable! 3. use cottage cheese as an ingredient instead of a snack cottage cheese is a great option to sneak some high protein your meals. there are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. there is around 15g protein in 1 cup non-fat cottage cheese. 4. eat 1/2 an avocado every day it is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. one avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. use it instead of butter on toast, or bake an egg in it for even more protein. 5. there’s more to chicken breast an unseasoned chicken breast is not the only for meat lovers to get protein. when it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch. 6. switch to greek yogurt greek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. one single container of fage 2% yogurt has 20 grams of protein. can you believe it – 20 grams! 7. its time for nuts & seeds not only the nuts taste great, but they have tons of protein naturally. sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. other high-protein choices include almonds, peanuts and pistachios. 8. experiment with less common grains too quinoa is not the only option when you are looking for proteins. there are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g.Mar 04,2019 0
Here comes the star of all the grains – quinoa, a tiny, bead-shaped, bitter flavored and firm textured grain. unlike wheat or rice, quinoa is a healthy protein – containing all eight of the essential amino acids. united nations label it as a supercrop for its health benefits: packed with dietary fiber, phosphorus, magnesium and iron. it is also gluten-free and easy to digest. quinoa is easy to prepare and its fluffy texture and slightly nutty flavor make it an excellent alternative to white rice or couscous. check out some of the smartest ways you can make this wonder grain a part of your weight loss regime – 1. plain quinoa – quinoa has a lovely nutty flavor, and it can cook in less than 20 minutes, so we think it’s a great alternative to pasta or rice for a quick meal. you can simply rinse the quinoa, toast in a saucepan, add liquid and bring to boil, fluff and enjoy! 2. substituted for another grain -quinoa has a similar texture when cooked to other fine and fluffy grains like bulgur wheat or rice. so it’s great substituted in dishes that use it as a core ingredients like quinoa tabbouleh or fried quinoa with vegetables. 3. in a salad – quinoa is a fabulous base for easy, quick, filling grain salads. you can start using it as an ingredient in any of your favorite salad and we are sure you will love it. 4. as a stuffing – quinoa makes a great stuffing. you can use it as a stuffing in tomatoes, dumplings, stuffed mushrooms or chile relleno. it just goes perfectly with everything. 5. eat in breakfast – quinoa’s high protein content and quick cooking time make it a great breakfast as it will keep hunger pangs away for hours. try it in a form of breakfast bowls, pancakes with a little maple syrup and a handful of nuts, or simply sauteed with a fried egg on top! 6. soups – quinoa tastes delightful in the form of liquid as well. just cook it with your favorite vegetables and a hearty soup is ready for you in no time. 7. toss into a smoothie – though chia seeds or flax seeds are a common addition to smoothies you can simply add quinoa also to get that extra punch of proteins. the dose of protein will transform your fruit smoothie into a legitimate morning meal that will keep you full until lunch. use 1/2 cup of cooked quinoa per 1 cup of smoothie. 8. amazing option for an energy bar how about making your own version of your favorite breakfast bar that too with the addition of quinoa. doesn’t it sound yum? they really taste great and are loaded with protein when combined with oats, seeds, nuts, dried fruits, chocolate chips and your favorite butter. this satisfying super food is more versatile than you think and will surely contribute in boosting up the weight loss process. download mevo app now from google playstore/app store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life. play store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en app store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Feb 19,2019 0
Magnesium is a mineral that’s naturally found in the body and is present in many of the everyday foods you consume. magnesium can also be found in supplements and medicines normally found in your medicine cabinet, such as antacids and laxatives. this powerful mineral aids in biochemical reactions in the body, muscle, and nerve function, blood pressure regulation, protein synthesis, and blood glucose control. magnesium is imperative for energy, bone, and dna production. without this mineral, calcium and potassium ions could not be transported across the cell’s membranes. this process is important for muscle contraction, impulse conduction, and normal heart rhythm. it’s proven difficult to get a spot-on and accurate reading of magnesium levels due to its presence in bone and cells. only a trace amount of magnesium can be found in the blood serum. a medical professional can assume that you have high or low magnesium levels by assessing whether your blood serum levels test in the normal range via a blood test. normal serum concentrations range between 0.75 and 0.95 millimoles (mmol)/l. hypomagnesemia is defined by levels less than 0.75. so, with magnesium being a vital part of your body’s function, what can you eat to keep your levels at a normal ratio and what is affected when your body is deprived of this important mineral? foods rich in magnesium if you have low magnesium levels (hypomagnesemia), one of the easiest ways to help raise them and keep them at an appropriate level is by eating magnesium rich foods. magnesium is wildly found in plant and animal foods. think green leafy vegetables such as spinach, nuts, whole grains, legumes, and seeds. in general, foods that are rich in dietary fiber have been found to contain a good source of magnesium. if you’re in need of this mineral, stay away from processed foods, as the process in which they remove the nutrient-rich germ and bran can lower magnesium levels substantially. if your levels are low, ask yourself, are you getting enough water? bottled, tap, and mineral water are great sources of magnesium. be careful, though, the amount of magnesium found in water can vary by brand and source. if you’re a numbers person, then you would be happy to know that 30% to 40% of dietary magnesium consumed is absorbed by the body. magnesium can help with… pms: along with mood swings, pms can cause symptoms such as heavy abdominal cramping, fatigue, and water retention. by increasing ingestion of magnesium rich foods, you can improve your general mood along with reducing bloating and stomach cramps. you can also go to your local health store for dietary supplements containing this mineral. diabetes: can be prevented or helped by consuming magnesium. the most common causes of diabetes are the result of insulin resistance. magnesium has been shown to be effective in stopping insulin resistance or helping protect against it in the first place. migraines: people who suffer from migraines have lower levels of magnesium than those who do not. magnesium can have a tremendous effect in reducing migraines or stopping them in their tracks. download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enJan 14,2019 0
Do you wake up in the morning feeling tired and groggy? we sit at our desks all day, go home and watch tv or look at our computers, struggle to fall asleep, and wake up feeling worse than before. if you are plagued by fatigue, here are 10 tricks you can try to boost your energy and vitality. 1. aromatherapy grab some dried rosemary and crush it up in your hand. you can hold this under your nose, or boil it into a rosemary tea and let the steam from the tea rise up gently over your face. the smell of this herb will help stimulate your mind and give you energy. 2. drink more water dehydration leads directly to fatigue, so if you’re feeling tired in the middle of the day, try drinking a glass of water. a few other signs of dehydration are bad breath, a bad mood, or cravings for your favorite junk food. 3. cover your face with a cold washcloth soak a washcloth in icy water, wring it out, and then place the cold cloth over your face. the cool temperature will stimulate your facial muscles and your mind, giving you renewed energy. 4. get some sun sitting in the office all day, especially in winter, leads to little sunlight. but this is incredibly bad for our health. make sure to spend 15 to 20 minutes out in the sun every day. sunlight boosts energy level, fights seasonal affective disorder, and stimulates vitamin d production in our skin. 5. go for a walk it is no secret that sitting at a desk all day is bad for our bodies and our minds. walking gets you out of your chair, into the sun, and moving your muscles. the exercise will boost your brain’s production of positive neurotransmitters and endorphins. 6. drink green tea green tea is an excellent substitute for coffee. the tea boasts cancer fighting antioxidants and has been shown to promote weight loss. for an all-natural energy boost, switch your afternoon coffee for a cup of green tea. 7. breathe deep deep, mindful breathing can bring energy and positivity into your day. sit up tall in your chair and inhale slowly, filling your lungs completely. pause here. then exhale slowly, pushing out all of the air in your lungs. repeat a few times. 8. garden if you are lucky enough to have an outdoor space at home, head to your local gardening shop and pick up some plants that appeal to you. gardening is a form of exercise that will also boost your mood. digging in the dirt can help fight stress in the body and promote the release of positive neurotransmitters in your mind. 9. turn off electronics – especially before bedtime looking at the blue light of our electronic screens stimulates the brain and tells it to stay awake. to improve the quality of your sleep, turn off all your electronics at least one hour before bedtime. try reading a book or meditating before you hit the hay. 10. get enough sleep it may seem obvious, but so many of us don’t get enough sleep. try moving your bedtime ahead by a half an hour and see what a difference this can make to your overall energy levels! download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enJan 02,2019 0
Fermented foods are foods that have been preserved through a process of fermentation. in this process the natural bacteria feed on the sugars and starches in food, which results in lactic acid. the result of this process is longer lasting preserved foods that are high in beneficial enzymes, omega 3 fatty acids, vitamins, and most importantly, different strains of probiotics. but why is this important for us? the benefits of fermented foods there are a variety of different benefits to eating fermented foods. all of these benefits have to do with our microbiome. the microbiome is a word used to describe the colony of good bacteria that live in your gut. these bacteria help you digest food efficiently, getting the most nutrients and living your healthiest life. your microbiome helps regulate your immune system, it keeps your gastrointestinal tract healthy, boosts your mood, improves your brain function, and helps you maintain a healthy weight. and one of the best things you can do for your microbiome is eat fermented foods. there are four main benefits of consuming fermented foods. fermented foods include probiotics – your microbiome is a collection of good bacteria that live in your digestive system and help you s. the best thing you can do for this colony is help it reproduce by consuming probiotics. fermented foods contain good bacteria and may be more effective than probiotic supplements. make sure you read the label and look for the names of the probiotics in the food! better nutrient absorption– fermented foods help you to maintain a good balance of healthy bacteria in your gut. these good bacteria, in turn, help you to absorb all the nutrients of your food. this can lead to increased overall health, raised immunity, and weight loss or maintenance. food preservation – fermented foods are also preserved foods, think pickles or sauerkraut. by fermenting your foods, you can make sure that your vegetables last for months, not days. this is especially beneficial if you are growing your own food! better for your wallet – because fermented foods will last longer than fresh vegetables, it makes sense that it also helps keep the grocery bill down! by preserving your fruits, veggies, and dairy, you can make your food last longer, and spend less on fresh vegetables at the grocery store each week. some of the best fermented foods cultures all around the world eat fermented foods. from shrimp paste in thailand, to yogurt in europe, nearly every culture in the world has invented its own fermented food. let’s take a look at some of the most delicious, and widely available, fermented foods from around the world. yogurt – yogurt has long been popular in europe and the united states. this is a fermented food made from dairy that often has a tangy taste. make sure you read the labels and find yogurt with strains of probiotics. many mainstream yogurts these days don’t have health benefits. kimchi – made in korea, kimchi is spicy fermented cabbage. in korea, this tangy food is served as a side dish at every meal. growing in popularity around the world, kimchi has been shown to promote weight loss, combat cancer cells, and even fight depression. sauerkraut – this pickled cabbage dish originates from northern europe. whereas kimchi is spicy, sauerkraut has a distinctive sour taste, and goes well as a topping on all sorts of different dishes. the takeaway on fermented foods whether you are trying to lose weight, gain better health, or just find a more adventurous topping for your sandwich or salad, fermented foods are worth adding to your diet. next time you are in the grocery store, have a look out for natural fermented foods with good strains of probiotics. or, if you are particularly energetic, try making your own fermented foods at home! you’ll be feeling the health benefits in no time. download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enDec 21,2018 0
Smoothies are great for weight loss as they are loaded with the nutrition of their ingredients. today we have got a smoothie which is a powerhouse of nutrition as its main ingredients are succulent, summer-ripe blueberries, and banana. tiny, round blue-purple blueberries have long been attributed to the longevity and wellness and in terms of nutrients they are loaded with fiber, potassium, folate, vitamin c, vitamin b6 and phytonutrient content. bananas have always been associated with weight gain while the truth is that 1 banana has only 105 calories, 27 grams of carbs, 3 grams of satiating fiber and just 14 grams sugar. it is true that compared to other fruits they do have slightly high calories and carbs but sticking to one five inch portion a day will do no harm. let’s checkout this delectable “banana-blueberry-soy smoothie” now which can be prepared in just 5 mins – ingredients frozen blueberries 1/2 cup sliced banana 1/2 soy milk (light) 1¼ cup vanilla extract 1 tsp sugar/honey 2 tsp method 1. blend 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract until smooth. 2. add up to ¼ cup more milk if a thinner smoothie is desired. 3. serve chilled. nutritional info serves: 2 calories per serving 125kcal, fat 1.5g, carbs 25g, sugar 11g, fiber 2g, protein 3g download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enDec 20,2018 0
Don’t you ever get that desperate urge to have a mouthful of something extremely chocolatey? and what’s better than a healthy chunky granola jar right by your side, which is not just yummy but also extremely nutritious. the interesting add on of buckwheat in this recipe makes it an amazing choice for that pre or post workout snack too. buckwheat has high protein, magnesium along with essential amino acids. hence today’s recipe of “chocolate buckwheat granola” is a sure shot winner. make a good huge jar of it because you won’t be able to resist the flavours. ingredients 3 cups rolled oats 1 cup buckwheat 1 ½ cups coconut flakes 1 cup hazelnuts (walnuts are also delicious) ¼ cup chia seeds ½ tsp fine grain sea salt ¼ cup coconut sugar 1/3 cup honey or maple syrup 1/3 cup coconut oil 1 tsp vanilla extract ½ cup cocoa powder method 1. preheat oven to 350°f / 175°c. 2. in a large bowl combine oats, buckwheat, coconut flakes, chia seeds and coconut sugar. roughly chop nuts and add them to the mix. 3. in a small saucepan over low-medium heat, melt coconut oil. add honey or maple syrup, vanilla, salt and cocoa powder. whisk to combine until smooth. 4. pour liquid ingredients over dry and fold coat. 5. spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. bake for 15-20 minutes. remove from oven, flip granola in large chunks, and place back in oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant. nutritional info yields 8 cups nutritional value per serve: calories 280kcal, fat 14g, carbs 30g, protein 7.5g checkout more than 500 healthy recipes in mevo app now. download from ios appstore / google playstore.Nov 02,2018 0
Today’s earlier post of avocados motivated us to cook something with the super food. since avocados weren’t available in the mevo kitchen, we thought to cook something different with the available super foods – chickpeas & spinach. after juggling with multiple ideas, we settled for “spicy chickpeas with spinach and coconut cream.” it was something like a one pot meal and to our surprise the dish tasted delectable. the addition of spinach elevated the flavors of this dish to the next level. we added a little bit of coconut cream towards the end to really hit those spicy notes. the dish was delicious and we are doing it again sometime soon for sure. it was really easy to make and looked outstanding too. check out the recipe and you must try this one for dinner today:- ingredients chickpeas – 1 bowl ( boiled) coconut cream – 2 tbsp extra virgin olive oil – 1 tbsp fresh spinach – 200 grams ginger – 1 inch chili flakes garlic – 1 clove black pepper – 1/2 tsp method 1. in a food processor, combine garlic,ginger, chilli flakes, pepper, curry powder, with little bit of water to make a paste. 2. in a large pan, heat oil and and add the paste in it and saute it for 30 seconds. 3. next, add the spinach (finely chopped) and stir if for a minute and cover the pan for around 20 seconds. let all the water evaporate and once that is done, add the boiled chickpeas in this mixture 4. last step is to add the coconut cream and cook this for 7-10 minutes. 5. eat hot at room temperature. nutritional info serves 2 calories per serving – 389kcal, carbs 26g, fat 22g, protein 14gOct 15,2018 0
The weekend is here. yes, it is my favorite part of the week & am pretty sure yours too. fridays are meant for friends, especially the closed ones. for weekends, we generally gather at one of our places and have a good time. lots of food and music are the highlights of these evenings. every friday one person has to bring something special and new for all of us to munch on. last week, it was my turn and as i came back from the office all tired and exhausted, i didn’t want to invest a lot of my precious weekend time in the kitchen. instantly a recipe struck my mind, i had read about it somewhere and had always thought of making it. it was the perfect dish i could take to my friends and luckily i had all the magical ingredients in my refrigerator. its the summer special guacamole & feta salsa. as it is the tomatoes in the traditional salsa are keeping the sanity of the recipe alive since ages, the addition of guacamole gives it a distinct color and flavorful texture. feta also does what it does best – boosts the creaminess of the salsa. it’s fresh, delicious, a summer special and surely a hit among people who love food. make it today and serve it with pita or vegetable chips and enjoy your weekend. ingredients 1 plum tomatoes, chopped 1/2 ripe avocado – peeled, pitted and chopped 2 tbsp finely chopped red onion 1/2 clove garlic, minced 1-1/2 tsp snipped fresh parsley 1-1/2 tsp chopped fresh oregano 1-1/2 tsp olive oil 1-1/2 tsp red or white wine vinegar 2 ounces crumbled feta cheese method 1. in a bowl, gently stir together tomatoes, avocados, onion, and garlic. mix in parsley and oregano. gently stir in olive oil and vinegar. then stir in feta. 2. cover, and chill ideally for 2 hours before serving. nutritional info serves 6 nutritional value per serve: calories 67kcal, fat 6g, carbs 3g, protein 2g checkout more than 500 healthy recipes in mevo app now. download from ios appstore / google playstore.Oct 12,2018 0
Eating healthy is awesome but at times the food in particular gets a little too boring. with not much choices you tend to repeat your recipes. this can sometimes take you on the verge of a breakdown (and ruining your diet) because deep inside, you crave to eat food that comes in those takeout boxes and is amazingly delicious, loaded off course but yes unavoidably tasty. whenever i am in such kind of a dilemma, i always make myself something that is loaded with herbs and flavors, it really satiates me to the next level. chicken being my favorite dinner, this chicken breast seasoned with garlic, basil, and red pepper flakes really peps and lifts my mood. the best part of this recipe is that its loaded with proteins and very less on the calories, it’s just perfect for a hearty meal. make a side of grilled veggies along this and you will be sorted. try this really simple herbed baked chicken breast recipe yourself tonight and you will fall in love with its simplicity and flavor too. ingredients 1 tablespoon dried parsley, divided 1 tablespoon dried basil, divided 4 skinless, boneless chicken breast halves 4 cloves garlic, thinly sliced 1/2 teaspoon salt 1/2 teaspoon crushed red pepper flakes method 1. preheat oven to 350 degrees f (175 degrees c). coat a 9×13 inch baking dish with cooking spray. 2. sprinkle 1 tsp parsley and 1 tsp basil evenly over the bottom of the baking dish. arrange chicken breast halves in the dish, and sprinkle evenly with garlic slices. in a small bowl, mix the remaining 2 teaspoons parsley, remaining 2 teaspoons basil, salt, and red pepper; sprinkle over the chicken. 3. bake covered in the preheated oven 25 minutes. remove cover, and continue baking 15 minutes, or until chicken juices run clear. nutritional info serves 4 nutritional value per serve: calories 155kcal, fat 3g, carbs 4g, protein 25.5gSep 25,2018 0
Put that soda down, don’t reach for the candy bar, and stay away from the cookie jar if you are really serious about your weight loss! these guilty pleasures may seem like they make you feel better when you’re indulging in their sweet deliciousness, but in reality they are doing a major harm to your weight loss goals. there are absolutely no essential nutrients required for weight loss in sugar, so why are you fueling your body with something it doesn’t even need? you wouldn’t fill your car’s gas tank with water, because it wouldn’t run. the same concept should stand for your body & weight loss process! why is sugar bad for your weight loss goals? apart from weight gain an overload of added sugar can lead to liver disease, diabetes, obesity, cancer, high cholesterol, heart disease and many other health problems. we already have enough to deal with in our lives, why add these problems to the mix? how to start cutting sugar out of your diet & reach weight loss goals faster? for those of you who rely heavily on sugar, and may even consider yourselves a “sugar addict,” cutting these sugars out of your diet can be challenging, so it’s okay to start slowly. try saying no to dessert, and instead eat a piece of fruit which has naturally occurring sugars, and will decrease that refined sugar craving. after you have defeated the dessert craving, it’s time to cut out all sugary drinks. in order to boost up the weight loss process, try making your own fruit juices, and adding raw honey or agave into your coffee. of course it is always recommended that you replace that can of soda with a glass of water, but there are plenty of tasty weight loss friendly alternatives if it is flavor that you crave. what are the benefits to less sugar in your life? making these simple changes in your diet can change your body & boost up the weight loss process dramatically. you will begin to see the pounds shed, and your energy levels soar. large amounts of sugar on a daily basis can make you feel fatigued, and when you feel tired you’re more than likely not going to exercise. it’s a vicious circle that doesn’t end until you make the decision to change your diet. this is not to say that you cannot treat yourself every now and then once you have your sugar consumption in check, but just make sure that you don’t over indulge! we get it, sugar is enticing but the benefits to lowering its existence in your life are tremendous!Sep 24,2018 0
Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. it becomes very difficult to juggle everything that needs to get done, let alone things that you want to do – like going to the gym or working out with friends. in the midst of all these confusions, the most crucial role is played by time management. though it often seems like there isn’t enough time to complete your workouts, but if your target is to have a healthy and fit body that you’re proud of is your goal, make it a priority and find a way to fit it into your schedule. being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. here are some simple ways that you can shorten your workout session while improving your progress- 1. get serious about your diet if you are trying to lose weight, then it is high time that you get very serious about your diet. the simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. the stricter you are with your diet, the less cardio you’ll require, because you’ll be consuming fewer calories that need to be burned off. this trick is the perfect fix to burst out your frustration bubble building since you have to to spend too much time on the treadmill to hit your fat-loss goals; it’s time to take a good, hard look at your food intake. this doesn’t mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results. 2. add cardio intervals between sets we have highlighted this point in our blog sometime back already. if you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. combine them! perform your standard weight lifting set and instead of resting, break into a cardio movement. mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set. 3. pre-exhaust your muscles another smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. the traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. the smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. for example: on the chest workout day start with flies, isolating your pecs. transition it to bench press for the compound movement. the end result is that fewer sets of the bench press will be required to fatigue your pecs. 4. superset is a smart key one of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. this is because one part of the body is put to rest while the other’s working, reducing the total rest time. you could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half. 5. be honest about your rest timings stop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. for any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds. so now you have it all! you can start implementing these tips into your workout regime to free up more time for your other chores. it’s important to remember that you don’t have to sacrifice fitness progress to maintain your daily life.Sep 07,2018 0
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