Listening to music when you hit a gym to improve your workout isn't a new trend, but it is not really appreciated by the traditional runners who prefer the peace and focus that comes with an earbud-free run.
The question that arises is that does music negatively affects workout or does it actually boosts the performance?
To find out the answer to this question, we poured through the results of multiple studies that have been conducted in this regard. The final conclusion of these studies was that music actually boosts the workout endurance. Let’s have a deeper look at the contribution of music in a fruitful workout-
1. A good rhythm can elevate your mood
Ever wondered why the perfect song could make your tough workout, easy & interesting? An August 2013 analysis found that people often listen to music as a way to find self-awareness and change moods. No matter what happened an hour ago, you could use your playlist to help you escape negativity & power up your workout.
2. Music triggers “want to move” mode
It has been proven scientifically that music possesses “high-groove” qualities, which is the main trigger for an effective workout. As soon as, you play the rhythm the brain gets excited and induces physical movement & boosts up the workout performance even without your consent.
3. Music motivates you to go longer
Need to get through a tough interval session? Your playlist should do the trick! Journal of Sports and Exercise Psychology recently published a study, which explicated that listening to rock, and pop music while doing cardio workouts increases exercise endurance by 15 %, and also results in a more enjoyable exercise experience!
4. It helps you stay off the couch
The results of a study explicated in Journal of Strength and Conditioning Research highlighted that athletes who listen to motivational music after a workout session stayed more active, and reported a lower exertion level than those who didn't.
5. A good rhythm can help you keep up the pace
The rhythm of the workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight lifting. Effective responding to these time signals helps in an efficient use of energy levels, as keeping a steady pace is easier than a fluctuating one!
6. It is a good type of distraction
Working out with music helps in lowering the distraction caused by exertion, which can benefit the overall performance by up to 15%. Basically, this implicates that your playlist has the ability to distract you & no matter how much you're dreading that workout, you’ll go through it!
All these facts have made it very clear that music and exercise make a good team to boost up workout performances! This discussion can be very well concluded with a statement by Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “Music is like is a legal drug for athletes.”
So plug in your ear pods and get ready for a great workout session now!
The word “superfood” is used to describe any food that comes from a natural source that contains a highly concentrated, complex supply of high-quality nutrients with the least negative properties. Due to their high nutrition content, superfoods can be considered an excellent addition to any healthy diet. Super foods are not new, as a matter of fact, many of the “new” superfoods go back to ancient times- we are just rediscovering what our ancestors knew instinctively.
The reason for taking superfoods varies- it might be to get a dietary boost where you are deficient, to get more energy, to balance hormones, or to add a healthy and natural flavour to your foods. There are even some superfoods which may assist you in your efforts to lose weight.
Organic, cold-pressed coconut oil actually has many healthful benefits, as well as being linked to helping people to lose weight. It is a healthy fat source that has fewer calories than any other fat source. Coconut oil is made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly. Coconut oil also helps to regulate blood sugar, which is also great news when you are dieting. Instead of feeling hunger pangs and reaching for something sugary and unhealthy, by using some coconut oil in a smoothie, for example, you will find these cravings subside, helping you in your weight loss efforts.
Maca is a turnip-like root vegetable native to the Andean mountains in Peru and is rich in amino acids, phytonutrients, fatty acids, vitamins and minerals. Whilst maca is best known as a hormonal balancer, it can also help in weight loss too because it increases your power of resistance against stress and has a normalizing influence on your body’s multiple systems. With stress being a major cause of weight gain for people, using maca to keep stress under control can be helpful when trying to lose weight. Maca also possesses the amino acid building blocks of serotonin, helping to support your mental health and reduce cravings for artificial stimulants, like refined sugar and caffeine.
These little orange- red berries originally from China are best known for their anti-aging properties, but they can also be a great addition to your diet for weight loss due to their amazing nourishing and healing qualities. With high levels of vitamin C and antioxidants, Goji berries are also the only food known to stimulate human growth hormone (HGH) naturally. If you are exercising (which you should be!) goji berries contain minerals that have anti-inflammatory qualities, so goji berries might help your muscles to heal more quickly after a workout, helping you to have a toned physique with less pain.
Chlorella, a form of clean algae, is an incredibly efficient source of protein and is renowned for its cleansing and detoxifying abilities. It possesses 19 amino acids—including all ten essential amino acids—as well as essential fatty acids and a host of vitamins, minerals and enzymes. Chlorella aids in weight loss in a similar way to maca and goji berries in that it can speed up cell regeneration, enhance healing, expedite muscle recovery and slow the signs of aging. It is also great if you like to workout as the chlorella can stimulate tissue repair. It also keeps you feeling well and energized by supporting your immune system in times of stress and helping you avoid getting sick.
Cacao is one of the most delicious and healthy super foods that exist. Some of the health-enhancing qualities of cacao include its ability to ease symptoms of PMS, enhance glucose metabolism and boost the mood. The high magnesium content can also help with bone strength, the chromium helps balance blood sugar (which is important for weight loss), and it produces endorphins and eliminates stress (which again is important to keep under control when weight is a concern). Try to look for raw cacao products to enjoy to get the most health and weight loss benefits.
Super foods should not be the only part of your diet if you are looking to lose weight. A really healthy diet would include a combination of live, raw plant foods, and regular exercise. However, superfoods can help nourish the brain, muscles, bones, organs, immune system and hair, skin and nails and can correct an imbalance in the diet, better priming the body for weight loss.
When you are focused on building muscle tissue three factors must be present:
1. Correctly performed resistance training which requires the appropriate speed of the repetition, correct technique while performing the exercise, and, of course, the correct amount of resistance to use
2. Testosterone which is naturally occurring in both women and men
3. High-quality protein
Whey protein is a type of protein that is found in milk that is of high quality. The term high quality or complete protein means that:
1. All of the standard 20 amino acids are present, but most importantly is that the 9 essential amino acids are present. Essential means that the body cannot manufacture this group; they must be consumed through the diet.
2. All of the amino acids in the protein consumed exist in the same ratio as they exist in muscle tissue. One or more cannot be lacking in the correct amount. This is known as a limiting amino acid.
Proteins from animal sources such as beef, chicken, and fish are complete as well as the products from the animals such as milk or eggs.
Whey protein is one of the two proteins commonly found in milk along with casein. Whey is a common protein also found in protein supplements or protein bars that are readily available in many stores.
The purpose of a resistance workout is to exercise the muscle sufficiently in order break down the muscle fibers actually causing micro-tears in the muscle. Not tears as found in an injury but microscopic in size.
1. This is the first phase of muscle building and the reality is that muscles are NOT built in the gym.
2. Muscles are built or rebuilt with proper nutrition. This is where whey protein is an important factor.
3. Sleep is important as it is an anabolic or building process.
After your workout, it is important to consume enough protein in order to rebuild the muscle tissue bigger or stronger than it was before. The first meal after your workout is the most important as the muscle is more receptive to the protein, but the next 24 hours is important as well. Note that it is essential to consume sufficient carbohydrates, in particular complex carbohydrates, in order to spare the whey protein for use in muscle building and not allow the protein to be used for energy needs. After your workout, two things are happening at once:
1. The glycogen that was used for energy during your workout must be replaced and will be replaced with whatever you eat. This is the purpose of eating carbs with the first meal.
2. The muscle is “begging” for protein to repair the micro-tears. This is purpose of consuming protein with the first meal, and whey protein is perfect for this purpose.
While whey protein is found in milk and milk products such as cheese, the whey protein found in supplements is of equal value to the body; the body doesn’t differentiate between the sources. If consuming the protein naturally, it would be preferable to do so through skim milk rather than whole milk or cheese due to the high fat content of those foods. However, it is necessary to consider that the amount of protein that you will be consuming. The quantity of whey protein in a glass of milk would not equal that amount that you would consume if using a scoop or two of whey protein supplement in an equal size glass of water or even a protein bar.
The correct amount of protein to have in the first meal is 0.4g per kg. bodyweight for each hour of exercise performed.
Everybody knows that fruits are good for health but did you know that certain fruits can actually help you lose weight? There are certain fruits that are high in fiber and pectin which are both natural fat burners and also help to boost up the metabolism levels. This makes it clear that not all fruits are equal in terms of nutritional value & not all have the same impact on your weight loss goals. Today let's have a look at the list of fruits that will expedite weight loss, are good for your health and will also boost up your energy levels. Check this amazing list now -
Avocado is a unique type of fruits which is loaded with healthy fats, particularly monounsaturated oleic acid. Despite being high in fats, it also contains a lot of water. It keeps you full for longer durations without the intake of excessive calories. It also contains many important nutrients, including fiber and potassium. Avocado is a perfect addition to salads, smoothies or even to spaghetti!
Nutritional info: 1.2 oz of avocado has 54 kcal calories, 5g fats, 7g fiber and 1 g proteins!
One fruit that needs to be highlighted in this list is grapefruit because many studies have shown its direct impact on weight loss. In a study of 91 obese individuals, consumption of half fresh grapefruit resulted in weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks. This one is also good for insulin resistance which is actually a metabolic abnormality that is responsible for many chronic diseases. So, eat grapefruit, feel more satiated and reduce overall calories intake!
Nutritional info: 0.5 grapefruit - Calories 52, Carbs 13g, Fiber 2g, Protein 1g and Sugars 8g!
USDA in its corrected calculation recognized pear as the fruit having a high amount of pectin fiber which decreases blood sugar levels, helping you avoid between-meal snacking! This has also been justified with a Brazilian study conducted over a period of 12 weeks which highlighted that overweight women who ate three small pears lost more weight in comparison to those who didn't! Along with this, it is also a cholesterol-lowering and heart-healthy fruit due to its potassium content.
Nutritional info: 1 cup sliced - Calories 80, Fat 0.2g, Carbs 21.3g, Fiber 4.3g, Protein 0.5g and Sugars 8g!
There is some disagreement in the dieting world as to whether or not banana has a place in a weight loss diet. As per the studies that have been conducted, it is clear that bananas have a positive role in weight loss as they –
a. Boost metabolism
b. Minimize your calories intake
c. Improve satiety
Nutritional info: 1 banana has 110 Calories, 30g Crabs, 3g Fiber, and 19g Sugars!
Papayas are delicious and also play a great role in weight loss as they contain a unique natural enzyme which promotes a faster transit of food through your body. Along with this, it is a rich source of antioxidant nutrients such as carotenes, vitamin C, and flavonoids. It is a must have fruit as along with boosting the weight loss process it has a plethora of other health benefits too!
Nutritional info: 100g papaya has 43 Calories, 0.3 Fat, 11 Carbs, 1.9 Fiber and 0.6 Protein!
There are various forms in which coconut can be consumed - oil, water, milk, or a fruit. The major benefit of consuming this one is that it raise the metabolic rate of the liver up to 30% and hence help you lose weight.
Nutritional info: There are 283 Calories, 27g Fat, 12 g Carbs, 7g Fiber and 3g Protein in 1 cup of cubed coconut.
Kiwi is one superfood you should definitely eat. Did you know that kiwi is great for weight loss as it filled with fiber? The black seeds in the fruit play a crucial role and provide a good dose of insoluble fiber, which aids digestion. Along with this, kiwi fruit offers soluble fiber which promotes the feeling of fullness and hence reduce the overall calorie intake!
Nutritional info: 100g kiwi has 61 Calories, 0.5g Fat, Carbs 15g, Protein 1.1g and Fiber 3g
Blueberries are extremely rich in antioxidants. It's hard to believe that such a tiny fruit could play such a positive impact on health but it is true that it helps to fix problems like obesity, cholesterol, hypertension, and not only this it also fights fat cells and factors that result in metabolic syndrome!
Nutritional info: 1 cup blueberries has 85 Calories, 0.5g Fat, 21g Carbs, 3.6g Fiber and 1.1g Protein.
Peach is another fruit that is really good for people looking for weight loss as it contains a high amount of fiber, potassium and it is full of vitamins. Along with this, it has also been proven by studies that they are a good source of antioxidants which help to flush out the toxins from your body and get contribute in getting you in perfect shape!
Nutritional info: 1 cup sliced - Calories 60, Fat 0.4g, Carbs 14.7g, Fiber 2.3, Protein 1.4, Potassium 292.6mg
Everybody knows that orange is one fruit that is extremely rich in vitamin C. Not only this, the fruit is a great metabolism booster as it also contains thiamin and folate. The fruit is really good for people who aim to lose weight but in natural form and not in the form of juices.
Nutritional info: 1 orange has 60 Calores, 0.2g Fats, 15.4 Carbs, 1.2 Proteins and 3.1g Fiber.
It has been explicated in a study conducted in the University of Carolina, that polyphenols antioxidants that they are there in pomegranate help in boosting the body's metabolism. Not only this they also help in controlling the build up of the arterial lipid and lower your appetite. The advantages of this super food expand further as it additionally reduces LDL cholesterol, removes harmful toxins and increases the blood flow in the body.
Nutritional info: 0.5 cup - Calories 72, Fat 1g, Carbs 16.3g, Protein 1.5g, Fiber 3.5g
So, now is the right time to boost up your weight loss plan with a plate of fruit salad consisting of all these wonder foods. Have a fruity way weight loss!
"You are standing in front of the mirror, frowning at your bulges..." The next step is to browse through multiple diet articles, contacting the dietician, cutting on carbs, eating misery, and exercising vigorously. The question that arises is will these activities really help you lose weight? The answer is NO! Well, today we try to debunk some of the common diet myths so that you get some clarity in your weight-loss regime before you start torturing your body again:-
Myth 1: Carbohydrates add layers of fat
This is not true as some carbohydrates have high fibers that are responsible for giving your body the much-needed boost to work efficiently all day long. The way to go ahead with weight loss is to offer your body the necessary carbs and yet restrain yourself from piling up those extra pounds. Remember that cutting drastically on your carbohydrate intake will only lower your energy levels and will lead to digestive problems. The simple solution to this problem is to go for "GOOD CARBS" which includes - whole wheat pasta, oats, brown bread and brown rice, beans, apple, etc.
Myth 2: Eating smaller meals in a day
It is believed that eating smaller meals frequently help to increase metabolism and result in weight loss. The actual reason as to why eating small meals is good is that they help you to get a control on your hunger pangs. But, this has no significant effect on your metabolism, if you are consuming the same amount of calories.
Myth 3: Any kind of fat is a strict no
Do not believe in the fat-free labels as they nicely add layers of fats to your body, although slowly. Being on a low-carb or low-fat diet is not going to help you lose weight. Instead of absolutely abstaining from fats, you should try to include healthy and essential fats like - healthy nuts or fishes like mackerel, salmon or fruits like avocados.
Myth 4: Eating late at night leads to weight gain
There are many crash diets that tell you to shut-off your kitchen doors after 7 pm but, late evening eaters can find solace in knowing that your calories cannot read time. The truth here is that since you are not doing any physical activity, after a certain time in the night, the calories will take a longer time to burn-off. So, eating a light late dinner is not really going to do much harm to your diet if you go for a 15-20 mins walk after it.
Myth 5: Having 3-6 meals in a day helps to reduce weight
As per the research studies published in International Journal of Obesity(2001) & Scandinavian Journal of Nutrition(2004), if equal calories are being consumed in 3 meals or 6 meals per day, then no significant difference has been found in total energy expenditure. Your metabolism hardly gets any boost by consuming smaller meals in a day. So, the important weight-loss lesson here is to keep a watch on your total calorie intake rather than the number of meals you have in a day.
Myth 6: Eat Breakfast like a king and dinner like a pauper
There is a famous saying, “Eat breakfast like a king, lunch like a prince, dinner like a pauper.” the actual reality is that in an attempt to eat a heavy breakfast, you tend to gorge on more unnecessary calories than required. A heavy breakfast does not make you feel less hungry during the rest of the day. So, there is no need to jumpstart your body’s metabolism early in the morning. It is important to structure your eating according to work-culture and lifestyle.
Myth 7: Artificial sweeteners are a healthier than sugar
Many studies have shown that the artificial sweeteners can actually induce slow and steady weight gain. As your body is tricked by these sugar substitutes, you tend to crave more for sugar-loaded foods. These can also lead to digestive problems. Putting a small pinch of sugar in your tea or coffee is a better option than going for an alternative.
Myth 8: You can eat anything you want if you are hitting the gym
According to the spokesperson of American Dietetic Association, “Weight loss is a simple matter of calories in versus calories out.” If you do not get your hunger cravings and food intake under control, then even exercising cannot help you out. Most balanced diet regime should include filling foods such as fiber-rich veggies and healthy proteins; along with a good workout routine.
We hope that we were able to bust some of the popular diet myths that have been proving as a roadblock in your weight loss efforts!
If you are seriously looking for weight loss, believe us SOUPS are your best friend. They can be prepared quickly, are loaded with nutritional veggies and are very comforting too. Today we have got a Mushroom soup with farro for you, which is hearty enough to keep you full for longer duration and will help you cut off those extra calories from your routine. In case you don't have farro, you can easily replace it with any whole grains like quinoa, oats, barley or wheat berries and adjust the cooking time accordingly.
Sliced Mushrooms - 8oz
Farro - 3/4 cup
Vegetable stock - 3 cups
Diced onion - 1
Butter - 2 tbsp
Sherry (optional) - 1 tbsp
Minced parsley - 1/2 cup
Salt & pepper - To taste
1. Heat butter in a saucepan. Add onions and mushrooms and cook, until mushrooms are brown and have released some liquid, and onions are beginning to caramelize. Add parsley and cook for another 2 minutes.
2. Add broth and bring to a boil. Stir in farro and reduce heat to a simmer until farro is tender, adding more water if too much broth evaporates.
3. Stir in sherry and season well before serving!
Serving size - 1 Cup
Calories - 170kcal, Fat 4g, Cholesterol 30mg, Sodium 510mg, Carbs 20g, Fiber 1.5g, Sugars 4g, Protein 13g
What makes a food item a superfood? The answer is high amounts of micro nutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find, or are extremely costly, but most of them live in your local grocery stores only. Checkout the list of the amazing superfoods that are readily available, which can easily be made a part of your daily routine -
Everyone knows that spinach is a nutritional powerhouse. Fastest way to load up on nutrients at lunch or meal-time, is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.
1 cup of spinach has about 41 calories with
- 377% Vitamin A
- 29% Vitamin C
- 24% vitamin B2
- 67% folate
- 35% iron
- 17% fiber
- 21% tryptophan
Don't feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, but it is also loaded with fat-busting nutrients like fiber and vitamin B5.
1 cup of avocado at 233 calories contains:
- 39% fiber
- 29% folate
- 24% vitamin C
- 20% vitamin B5
- 20% potassium
- 19% vitamin B6
This hairy monsters are majorly packed with vitamin C. Vitamin C is a potent antioxidant which plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Not only this, kiwis are the perfect travel food too — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew. 1 kiwi is only 46 calories with -
- 120% of Vitamin C
- 8% fiber
- 8% potassium
Enjoy kiwi in form of a gazpacho or sweet & spicy salads with your chips.
Just like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidants that is good for the liver. Cherries also have the ability to ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too. Further, 1 cup of cherries at 90 calories contains:
- 16% vitamin C
- 12% fiber
- 3% iron
Mushrooms are loved by all health conscious people as they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check. 3 cups of mushrooms contain:
- 19 calories
- 30% selenium
- 25% of vitamin B2
- 16% of niacin
- 21% copper
This is a must have superfood which can be enjoyed in form of pasta, gravy, stuffed or roasted!
A part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients, 1 cup of broccoli has only 30 calories with -
- 205% of your daily recommended value (DV) of vitamin C
- 194% of Vitamin K
- 2.5 grams of fiber
- 14% folate
Broccoli is a super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly.
HIIT is gaining popularity fast, but what in the world is HIIT? It’s an acronym for High Intensity Interval Training, and it’s become a popular way to workout anywhere, as HIIT does not require you to use special environment or machines for training. It’s a great way to exercise since you don’t have to go to gym or purchase expensive equipment, and also because HIIT exercise takes very little time: the entire workout can be completed within 30, 20, or even 10 minutes.
Each short exercise can be done in 20 to 30 seconds. In case you were wondering where to start, we compiled a list of 5 Quick HIIT Workout moves for you to try today.
1. Jumping Jacks
Yes, this is a legitimate exercise move! To do a jumping jack, stand up straight with your feet hip-width apart, arms by your side. Then, jump your feet out while raising your arms. Repeat as fast as possible. If you experience difficulties with regular jumping jacks, you could step side to side while raising your arms.
To do a squat, imagine you are sitting on an invisible chair and try to keep your back and chest as straight as possible. Your legs should be hip-width apart, and once you are in the position, push your hips toward the ground. Lift your body into a standing position by pushing through the heels. Your bodyweight should be on your heels. If you need assistance with this exercise, a chair may be used.
Because they are more exciting than push-ups, right? To do a sit-up, lie on you back on the floor and bend your knees 90 degrees. Pull your chin in slightly. While keeping your feet and butt on the floor, lift your torso up off the floor and towards your thighs. Come up as high as you can.
They are known for being challenging, but as excruciating as they may be, they’re really effective at muscle building. To do a burpee, stand with your arms at your side, legs shoulder-width apart, and put your bodyweight in your heels. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor, directly in front of, or inside your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet, in a plank position. Your body should be in a straight line from head to toe. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and jump up high into the air.
5. Side Lunges
To do a side lunge, hold down a pair of dumbbells with your arms, and stand with your feet and knees together. Then, take a large step with your right foot to the right side, and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start.
These are all simple exercises by themselves, but when combined they are highly effective. The exercises are to be repeated as often as possible within the given exercise time for maximum effect.