Foods to Avoid Before a Workout Session
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People are always busy talking about what they should eat after a workout session to make the most of it, but what is often ignored is what not to eat to maximize workout benefits. When you exercise, a large volume of blood is pumped to the muscles engaged and the flow in stomach area is reduced. In order to avoid any stomach problems because of reduced blood flow, following is the list of general items which should be surely avoided before a workout session –1. Fruit JuicesFruit juices do contain carbs and other fluids but having a glassful just before a workout might not be the smartest idea. This is simply because that fruit juices are high in sugar which takes quite a while to digest. If you want to have an orange/mixed fruit juice it’s best to consume them as part of a meal or smoothie an hour or more before exercise and/or after a workout to refuel your body.2. Spicy FoodsThough it is not difficult to workout after having a bowl of your favorite spicy noodles, but it is important to consider that spicy foods stimulate the digestive system and may cause heartburn, which is not what you want during a workout. It is recommended to avoid the consumption of any sort of spicy foods for up to 24 hours before to give the GI tract a rest and go for easy-to-digest, less spicy foods before a workout session.3. Alcohol/ Alcoholic BeveragesIt is advised to stay away from alcohols if you really want to shed off those pounds. Alcoholic beverages should be avoided as they have diuretic properties plus are dehydrating in nature, and they further suppress fat oxidation, which makes it harder to achieve body composition goals. Not to mention that working out under the influence of any type of alcohol can be hazardous too!4. Green leafy vegetablesHere we are mainly talking about the cruciferous vegetables which includes broccoli, Brussels sprouts, cabbage, bokchoy, and cauliflower. Though these vegetables are extremely healthy but it is important to consider the fact that these veggies are also high in raffinose (a trisaccharide containing glucose, galactose, and fructose units) which makes digesting them a time taking affair.5 BeansBeans is the ultimate option for athletes on high-fiber vegetarian diets as they are extremely high in nutritional content but having them as a pre-workout food may result in nutrition explosion in the body, especially fiber. 1 cup of beans contains 16 grams of fiber, which is like the half of what you require in the entire day. Further the beans are rich in carbohydrate raffinose, which too can result in upsetting the stomach. So it is advised to keep those delectable three-bean soup and veggie-bean burritos as your post workout fuelers.6. DessertsDesserts are a big no when you are going for a workout session all because they are high in fats like oils, shortening, cream and butter and you would not want your body to eat something like this when you’re about to engage in a workout session to make it better.In order to make the most of your workout sessions, it is advised to say no to all these items. After all you are working out to make things better and not worsen them.Cheers to your efforts!Download MEVO app now to get healthy pre-workout and post-workout recipes which will help you to make the most of your workout sessions –Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

Is Fructose Bad for You
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Sugary drinks are less preferred since they lead to weight gain. The main reasons behind these arese –1. Sugary drinks are extremely high in empty calories2. They don’t make you feel full3. You are unlikely to make up for the calories by eating lessIn today’s blog we are aiming at looking the wider story. Sugar or sucrose is mainly made up of two different sugars: glucose & fructose. Fructose has a bad reputation owing to the way our body responds to it. But beyond this, here we are aiming to figure out if our brain responds differently to fructose versus glucose. And how might this impact our appetite and food choices?Scientific ViewCurrently many studies highlight that sugary beverages lead to weight gain. The main reason for this is that these studies have considered the impact of glucose and fructose together since there was lack of resources which would help in standardizing the diets of thousands of participants. To get down to the actual results of fructose versus glucose, scientists collected detailed data from 24 healthy adult participants.There was a study conducted in University of California, Los Angeles in which scientists randomly assigned participants a 10 oz liquid containing either 2 oz of fructose or glucose. The analysis was done for the data collected both before and after the participants sipped their sweet drink. The participants were called on later days to receive the drink they didn’t get on day 1. In order to get better results, the volunteers had to fast both times before having the drinks and follow the same exercise and dietary patterns.The results of study were that the participants reported their hunger and desire to eat decreased after both the fructose and glucose drinks. Along with this participants’ brain scans and food choices highlight another angle on the same –1. Blood insulin levels and blood sugar were higher in glucose drinkers than fructose drinkers. This is not such a good news as moderately higher insulin and blood sugar levels help our body feel more satiated which is likely to avoid any type of unhealthy eating.2. Participants who had fructose responded more readily to food pictures as compared to those who had glucose. This suggests that participants may be more motivated to eat after a dose of fructose.3. Fructose drinkers were more likely to choose food over a delayed money reward compared to glucose drinkers.This implies that after drinking fructose people can subconsciously pick immediately calorie-gratifying choices over long term benefits.The ResultsThough we can analyze from the above study that fructose and glucose affect us differently, we rarely eat fructose and glucose in isolation. The results imply that pure fructose isn’t good for you health-wise. The best way to reduce your intake of fructose is to eat less added sugar.Diet Advice: You can surely curb your sugar cravings with fresh fruits. Though fruits also contain fructose, but the amounts are relatively low. Along with this, fruits contains plenty of fiber to slow down fructose absorption. Further fruit is a natural source for valuable antioxidants, phytochemicals and vitamins like C, A, folate and many other nutrients. Not only this, eating fruits and vegetables is shown to lower your risk for heart disease, diabetes, cancer and so much more....

Rules for Stronger Biceps
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When anybody asks you about how your muscle building plans are going?; the first thing you do is lift your arm and flex your biceps. This automatically implies that the biceps are the most recognizable muscle group in the whole body. The way to have well sculpted arms requires more than a few sets of curls once a week. If you are really looking to build stronger biceps, all you need to do is start following these simple rules now –1. Target your back musclesThe biceps are a small muscle group compared to the other muscles in the body. Before laying all your focus on them, it is advised to target the bigger muscles. Why target back muscles? All the back exercise, especially the upper back ones involve biceps movement too. If you fatigue your biceps first, your back will never get the attention it needs. Target the right area first to get the desired bicep muscle results.2. No less than 8 repsThe best way to train your bicep muscles is to use variation of the curl exercise – exercises where you hold weights in your hands and bend your elbows to bring your hands closer to your shoulders. This movement requires single joint working which does not go well with heavy weights. If you try to go too heavy, you’ll have to swing the weight with your hips or lower back, taking the tension off your arms and increasing the risk of injury. It is advised that when you are aiming to train your biceps, use a weight that allows you to do at least 8-15 reps. The best recommended workout pattern would be 3-5 sets with at least 30 total reps!3. Weight moderation is the keyYou must have seen that a lot of people use heavy weights, slinging the weight up and letting it fall back to the starting position. Please don’t try to imitate the same as it would be one of the biggest mistakes you can make when trying to build stronger biceps. Controlling the speed of your reps is important because if you let the weight down too fast, the muscles relax and won’t grow. Try following the 1-2-3 tempo – take one second to curl the weight to the top position, squeeze your biceps for two seconds, then take three seconds to lower the weight back to the starting position to get the best muscles!4. Take the challengeFocus hard on your biceps by moving the weight and squeezing your muscles at the top of every rep, which will make the muscles work overtime and make each and every set more contributive towards your goal. To take it further, try squeezing your biceps even when you are lowering the weight. Be careful as this method is likely to make you extra sore!5. Try Different Wrist positionsDoing the same curls everyday can be a boring task. To spice up your workout session try various wrist positions like supinated (palms-up), pronated (palms-down) and neutral (palms-facing)often. Changing the grips will also help in targeting the bicep muscles in different ways, as well as work smaller forearm muscles that can make your arms look bigger. Opt for muscles and keep switching your wrist position after every few reps.Though building stronger biceps takes patience & rules – use lighter weights, lift weight slowly, change wrist positions and more but believe us these efforts will be worth it when you will be bursting out of your shirtsleeves and asking “whose got the strongest biceps?”Looking for some amazing bicep training plans? Download MEVO app now available both on App Store & Play Store –Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

Superfood Grapefruit
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The list of superfoods and superfruits seems to be increasing everyday – goji berries, oats, papaya, coconut, flaxseeds, chia seeds and so on. Though there are many new names coming up but there are some classic superfoods which surely stand out in today’s time also. Today we are highlighting the benefits of one of the most underrated superfood:GRAPEFRUIT!Not only is this fruit filling, hydrating, and usually large enough to satisfy your afternoon hunger pangs, but it also has a slightly sour taste to it, making it less sweet than most other fruit, which means that it has lower amount of fructose. Since it is less sweet, it avoids stimulating the sweet buds, which usually leads to intake of more sweets.Further, grapefruit ranks at the bottom end of the range for glycemic load of fruits — it has a glycemic load of 3 compared to apples (5) and bananas (11). Let’s checkout some of the nutrients that grapefruit contains, which makes it a must have fruit: –1. FiberGrapefruit is rich in pectin, which is a form of soluble fiber that has a tremendously helps in lowering “bad” cholesterol and also controls your blood glucose levels. Along with this, fiber also boosts up the digestive process and helps in preventing constipation.2. LycopeneGrapefruit is rich in lycopene is a phytochemical normally found in all red fruits and veggies. Lycopene has anti-inflammatory and antioxidant properties, and has been linked to cancer prevention.3. Vitamin CCan you believe that one medium-size grapefruit contains about 20% more vitamin C than an orange. Vitamin C is great for immunity, heart health, and fighting off those nasty free radicals.4. PotassiumGrapefruit is also rich in potassium which is great for heart health and muscle recovery and also reduces the risk of stroke and kidney stones.5. Water ContentThough this is not a nutrient but it does play an important role in improving your health. Grapefruit contains 91% water, making it one of the most hydrating fruits around. This makes it an amazing post workout snack as it helps to rehydrate and refuel the body.Over the time various studies have shown the grapefruit plays an important role in weight loss and insulin resistance, although more research is needed to determine the exact mechanism of this weight loss. Overall, it would be great if you add this easy to eat fruit in your daily regime. If you’d like to get creative with your grapefruit intake, you can blend it in a smoothie, grill it or add it in your favorite salad....

sigh in to lower sugar intake
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No one can deny the fact that sugar in any form is highly delectable. As we know the rule of life, anything which is liked by your taste buds is really bad for the health. You can’t even imagine the level of hazardous impact sugar intake is making your body and once you know it there are high chances that you will never look at it the same way. Today we have got the signs which will help you in identifying if you are eating too much of sugar. Check them out now –1. Too much craving for sweet itemsThe more you eat it there are high chances that more you will crave for it. This is vicious and addictive cycle, since you eat sugar-crave sugar- eat sugar again. This is not only because your taste buds enjoy the sugary taste but also because sugar works like a drug – it gives you an instant high followed by a crash. When you eat sugar, there is a hormonal change in your body that’s like an up and down wave which ultimately triggers your body to have more of it.2. Increase in weightExcess sugar means extra empty calories since there is no filling nutrient in sugary items. Along with this, intake of sugar also triggers the release of insulin, a hormone that plays a big role in weight gain. When you increase the intake of sugar it leads to insulin resistance in our body which means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. It does not end here, when the pancreas works in overdrive for too long it can result in diabetes.3. Skin problemsThere are high chances that a spike in insulin caused due to increased sugar intake can set off a hormonal cascade that can lead to a breakout like acne or rosacea. If you are taking a lot of sugar it can start showing on your face in just few days. Rather than going in for other skin treatments for you unruly skin it is recommended to get to the bottom to know the actual cause.4. You feel sluggish throughout the dayYou body is the reflection of what you eat. After the initial spike in insulin that causes a high there is an inevitable crash. The stability of energy depends on how stable is the blood sugar level – when you consume too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy. When you intake too much of sugary items your body is not getting enough protein and fiber both the nutrients which are important for sustained energy.5. Mood fluctuationsAs soon as the impact of sugar reduces in the blood you are likely to have mood swings which can leave you feeling crabby. Further, lower energy levels also contribute to a bad attitude.6. Your brain tends to get foggyThis is a common symptom of low blood sugar levels. When you intake lot of sugar, there is rapid rise and fall in blood sugar rather than gradual. Poor blood sugar control is a major reason for cognitive issues and impairment.7. Tooth ProblemsMain reason for tooth decay is the acid that is produced when the bacteria chow down on food particles in between the teeth. Eating too much sugar can impact the pH levels and throw of the natural ecosystem which is responsible to maintain healthy balance of bacteria. This gives the bacteria a chance to grow which ultimately results in cavities.8. There’s nothing like too sweet for youEating too much sugar makes a major impact on your taste buds making them weak. The sugar tolerance goes up and you need more and more sugar to satisfy that sweet craving. It becomes difficult to get back to the normal base level once your taste buds need lots of sugar to feel like something is sweet. If you cut back sugar, in the beginning you are bound to suffer but eventually it will help in lowering your tolerance again and make you content with minimal sugar.If you are observing any of these symptoms, it is high time that you start maintaining a safe distance from sugar and sugary items....

4 Reasons Your Arm Routine is Just Not Working
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If you’ve been spending hours at the gym trying to get super sculpted arms, but to no avail – you’re not alone. Chances are you’re victim of one of the following arm routine culprits. Keep reading to find out what common arm mistake you might be making, and how you can correct them to tone those biceps and triceps in no time.1. You are performing too many isolated movementsWe know you have the best intentions, but performing 100s of curls or triceps extensions, especially with light weights (we are talking, anywhere around one to three pound weights) are not going to remedy bingo arms.Focus on employing multiple joints in your arm routine via exercises like upright rows, pull-ups, tricep pushups and pull-ups. These exercises are more effective than exercises that are meant for an isolated muscle group. Compound movements generally engage your shoulders and back muscle first and then bring in your biceps and triceps into action as well.2. You are making it too hard for yourselfTrying to jump into workouts that may not be suitable for your fitness level can be harmful for your progress. If you are unable to perform a movement with full range of motion, chances are the workout becomes ineffective or you’re putting yourself at risk of a major injury.In the case of a pushup, you have to be able to lower your chest to the floor, while keeping your body parallel to the ground. Your hips shouldn’t be sagging and you can’t lower yourself half-way either – doing either of these will make the movement ineffective in toning your arms. To get the full range of motion, perform modifications of tougher exercises until you’re able to do the advanced ones. With pushups, you can do them on your knees or against a wall.3. Your weights aren’t heavy enoughIf we haven’t already mentioned this one before, doing several reps of light weights will not help you achieve your desired results. If you want definition, you better train with weights that engage and stimulate your muscles. You’ll probably do fewer reps, but you’ll multiply the efficiency of your arm routine by a whopping ten!As a rule of thumb, if you can perform twenty or above reps with a weight, drop it and get a heavier one. Aim to perform eight to 12 reps per movement and complete 3-5 sets of each.4. Poor postureIn most cases, people hunch their shoulders forward or arch them up by their ears, which can be detrimental to an arm routine. It’s important to keep your spine neutral, whether you’re doing a plank or a bicep curl. If this sounds relatable, check your form throughout your movement, making sure your chest and shoulders are open. Roll the shoulders back during breaks to relax them.Another common mistake we’ve seen at gyms is poor back posture. We can’t stress enough on how important it is to not arch your back while lifting any weights. If you can’t control your back from arching, there’s a high chance your weight is too heavy and you need to bring it down a bit. To practice correct form, suck your tummy in, tuck in your tailbone and engage your core throughout the movement. Do not bring your elbows in front of your rib cage as this will not work your biceps.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...

Tips to Overcome a Weight Loss Plateau
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No soda drinks, no ice cream hogging, being careful with the overall calorie intake, working out and yeah the weight started to roll down. This boosted up the confidence so you started going to gym and burnt more calories. Everything was going good, but now you feel stuck as the weight is not going down any further – WEIGHT LOSS PLATEAU!What has caused this – Are you already at your ideal weight?, Are your goals too high to be achievable? Here steps in the set-point weight – the weight that you body likes to maintain. Though this can be adjusted but it takes time! In the process to lose weight, it can be tempting to cut calories too low to shed pounds faster. The opposite side of this: your muscles are fueled up for energy which results in lowering your metabolism levels. Whether you want to shift your natural set-point weight or it is getting to hard to shed off those extra pounds, here are a few ways which can actually help you overpower the weight-loss plateau –1. Readjust your calorie intakeSince you have lost weight, your metabolism level goes down as your body now requires less calories for energy. The calorie intake that you initially when you began your weight loss journey will need to be adjusted to match your body’s current needs. It is recommended to readjust your calorie goals after every 15 pounds you lose.2. Readjust your workout routineWorking out on the elliptical cycle for a long time? It’s time to change your workout routine now. The muscles in your body have become used to the same workout pattern which had made it less effective. Try to go out of your comfort zone and try new workouts to get the best results. HIIT is the best way to burn maximum calories and body fat effectively. Just be careful when including HIIT into your routine as doing too much too fast can leave you sore, tired or even injured.3. Flush it out with fluidsIf your body is dehydrated there are high chance of you craving for extra calories. This is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. Keep yourself hydrated and aim to drink at least 3 liters of water per day.4. SleepSound sleep plays a really very important role in helping your body lose weight as it resets your hormones. If your deprive yourself of sleep it can lead to increased cortisol, a stress hormone. Elevated cortisol levels in the body can lead to fat accumulation around the midsection.5. Be careful with those small bitesAn extra bite here, a small bite there also has CALORIES and they DO count even if they aren’t on your plate. Check if mindless munching and unhealthy snacking is the main reason, which is keeping you away from your desired results!6. Intake Quality FoodsGetting over the weight-loss plateau requires far more than just the calories in and calories out mechanism which typically works for weight loss. The things you need to cut weight-loss plateau off is the intake of quality whole foods which includes – high-fiber fruits, beans, lean proteins and raw vegetables. These are the food items which are needed by your body engine to start burning that fat again.7. Focus on Strength TrainingWhat to burn calories even when you are rest? Try to include weight training in your workout routine. This is simply because the more muscle you have, the more calories you burn, and the more body fat you’ll shed.8. Go to a doctorIf you have tried to change your calorie and workout routine plus have been more careful with your efforts but still the weight is not going down, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.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 ...

How to Lose Weight Using Kettlebells
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First things first, weight loss doesn’t have to be boring. In fact, you don’t have to exercise hours at the gym every day to get noticeable results.Studies show that performing intense bouts of exercises, for as little as 15 minutes a day, can help you lose a substantial amount of weight with incredible toning. The key is to pick the right equipment, the right workout and most importantly, set the right mind-set.WHY WE LOVE KETTLEBELLS?If you’ve seen people using the kettlebell at the gym, you would have noticed that they like them heavy and this is for a good reason. These round shaped weights can help individuals combine strength training with cardio for an efficient and time-saving, muscle-gain, fat loss sweat sesh.The amount of calories one can burn using kettlebells can be super high. According to a study conducted by the American Council of Exercise, an average person burns 400 calories in 20 minutes while performing kettlebell exercises. Compare that with the numbers shown on your treadmill!There’s more. Research also shows that kettlebells significantly help reduce neck, shoulder and back pain by improving core stability and increasing core and upper body muscle strength.ABOUT THE WORKOUTIf you’re convinced that kettlebells could save your life – or at least a huge chunk of your time, effectively, then you’re in for a treat.We love you guys, so we’ve designed an exclusive kettlebell workout along with helpful tips on how you can choose the right kettlebell to burn major calories within a short period of time.The following workouts have to be performed 3 days (such as Monday, Wednesday and Friday) a week for maximum results. If you’re a warrior and want to amp your workout efforts, you can increase the number of reps. Be sure to give yourself a day’s rest to allow your body to recover completely. You can either do this by taking the day off (recommended for beginners) or add in low-impact exercises or cardio such as swimming, jogging and walking. Rest days will help you train hard each session, without any aches, pains and excuses.THE RULESUnlike other workouts, you won’t be counting the number of sets in the traditional fashion of counting reps, resting and then doing another set. Since you want to get the most out of these 15 minutes, you’ll not put your weight down and perform the movements seamlessly without breaks. Move from one exercise to another as if they’re components of the same movement. This is called a complex exercise and the benefit of this is that you burn more calories within a given time, set your muscles ablaze and of course, melt that fat away! Studies show that complex workouts help you burn calories for as long as 72 (72!) hours way after you’re done working out – even when you’re asleep.THE KETTLEBELL SCHEDULEPerform 7 reps of each movement and repeat full circle 4 times. Aim to add in 1 rep per movement each week with no more than 1 minute rest, if needed.Day#1: Monday Kettlebell swingsKettlebell shoulder pressKettlebell squatsDay#2: WednesdayKettlebell squatsKettlebell swingsKettlebell shoulder pressDay #3: FridayKettlebell shoulder pressKettlebell squatsKettlebell swingsDownload 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 ...

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