Category: Healty Eating

  • 7 Exercise Substitutions for Faster Fat Loss Without Gym

    To to start with everyone moving towards better health and Beach Body. And, in this self-care people first choice is joining a gym for exercise. Those highly equipped gyms with fantasy new school machines will easily make your body drooling until you start using them. And yes, they all offering you a good package and transformation dreams.
    But, Transformation doesn’t come from machines, packages or from dreams. Transformation comes with a dedication to yourself.

    Many people think joining a good gym is the first need to start their journey.  Nevertheless its a good choice for self-care. But what to do when you are not around to your favourite machines.

    In fact, I Body weight exercises getting more popular nowadays instead of using exercise machines and one of the big reason is, It’s a functional movement and our daily life depends on our movements and mobility.

    Function Movement

    Now, the term “Functional movement” gets thrown around a lot in the fitness industry. However, it simply reflects activities and movement patterns in your daily life. Every such movement requires the use of your full body, right? So why eliminate it and train in a fixed range of motion with machines?

    You see, the shiny, expensive machines at the gym may seem like the right idea, but it’s not necessary to get a time efficient, fat burning workout.

    Want to be able to keep up with your kids for hours? Plus lose a ton of fat, build a better body, and not to mention, feel totally awesome?

    Try these 7 simple exercises will help improve your coordination and core strength so you burn more calories and feel a million bucks. Moreover, you could do all of these at home or even when you are travelling around for some days.

    1. Hip Machines – Lateral Lunges

    Why? The fixed range of motion on the inner/outer thigh (aka adductors/abductors) machine targets one area on your hip. But there’s nothing remotely like these movements in real life! These muscles are designed for stabilizing – so that’s how you should train them.

    Try lateral lunges instead. This exercise targets your glutes, inner thigh, hamstrings and quads – plus requires core engagement and integration. You will improve your hip mobility, lower body stability and burn more calories in the process.

    Lateral Lunge
    Lateral Lunge

    2. Chest Press Machines – Push Ups

    Why? Go for push-ups. This move is simply a moving plank (one of my favourite core exercises).

    If you can’t do a full push up yet, make that your first goal. Start with an incline (raise your hands, rather than drop your knees to the ground). No girly push-ups, ok? Knees to the floor and you lose core involvement, which is a major component of a full push up.

    Push Up
    Push up

    No problem busting out a ton of push-ups? Challenge yourself – try decline push-ups, Spiderman pushups or suspend your feet from a TRX and do Atomic Push Ups. Oohh my abs hurt just thinking about it. 😉

    3. Incline Leg Press – Squats

    Why? The leg press machine puts a ridiculous amount of force on the discs in your lower back. The expert research on this topic speaks for itself.

    Dr. Stuart McGill has dedicated his whole life to researching lower back disorders and is a professor of spinal mechanics at the University of Waterloo. His book “Low Back Disorders” has quality research that suggests the 45-degree leg press machine could seriously damage your lower back.

    Trx Squats
    Trx Squats

    Learn to love squats. Your bodyweight is the perfect resistance to start with. Work to improve your mobility, and core integration before you add weight to mix.

    4. Glute machine – Step Ups

    Why? Get a sexy butt without spending an hour at Barre class. Switch to step ups – there are plenty of variations to sculpt a lean, defined butt without stepping anywhere near a machine.

    As a bonus, you engage your core at the same time and this movement transfers to your daily life. Climbing the stairs? It will be a breeze.

    5. Leg Extension Machine – Lunges

    Why? Target your quads, hamstrings and glutes all in one move. Isolating and training only your quads on the leg extension machine not only sets you up for muscle imbalances, but it causes excessive strain on your knee.

    Once you have the basic lunge down, progress to reverse lunges and the Bulgarian split squat. Oohh good times. Expect burning quads. Sexy burning quads.

    pexels photo 999257
    Lunges

    6. Bicep Curls Machine – Chin-ups

    Why? The bicep curl is an isolated exercise, hitting one muscle group. Maximize your time and hit the whole upper body instead – yes, chin-ups are a tough exercise that requires multiple, large muscle group recruitment.

    Pull ups
    Pull ups

    Struggling to pull your bodyweight? You can use a resistance band for assistance or do negative chin-ups. You will get stronger, burn more calories in less time and your biceps will look lean and sexy.

    7. Elliptical/Treadmill Intervals – Bodyweight Cardio Intervals

    Why? Getting tired of the same old interval workout? Yeah, I know intervals of “30s on, 30s off” gets awfully boring after a while…

    Try doing these Bodyweight Cardio Accelerator Intervals instead. Why? Well, it’s WAY more fun. Plus, this style of workout combines big movements that hit multiple muscle groups at the same time so you boost your metabolism and burn a ton of calories.

    You will also notice a dramatic difference in your metabolism after just ONE workout, and your body will start changing in days.

    Get Bodyweight Cardio 500 here

    If you’ve ever invested in a program, thinking you were getting “no equipment” workouts, only to find out later on that you actually needed a pull-up bar and a stability ball. You’ll be happy to know that with Bodyweight Cardio 500 you literally need ZERO equipment to rapidly lose fat.

    The workouts not only allow you to sculpt your abs, but they will burn away your ugly belly fat as well.[/et_pb_text][/et_pb_column]

  • Pancha Mahabhutas and Their Importance

    Pancha Mahabhutas and Their Importance

    Pancha Mahabhutas and Their Importance

    Panchamahabhutas
    Panchamahabhutas

    Panchamahabhuta , Our lives are governed by different elements and sensations. How we think, consume and reciprocate to the universe around us depends upon the essence of the world.
    These essences perceived by us as 5 elements. Known Panchamahabhutas.
    According to Ayurveda, all objects in the universe including human body are composed of these 5 basic elements.
    They govern our sensory nerves and help us achieve an understanding of our actions.
    But, each of the Tanmantras connects to elements of nature. Akash(sky), Vayu(air), Aag(fire), Jal (water), Dharti(earth). They blend while giving us a simpler understanding of how each function works.

    1.Ether (Akash)

    Ether or Akash means infinite freedom. It is a limitless space with the power to create movement between objects and have them correspond, creating Shabda (sound), the ether Tanmantra.
    When two atoms or objects physically touch, the small sound of thud or a tap is resonated throughout the space. It forms a frequency of soundwave which we feel through auditory senses.

    Sky
    Aakash



    2. Air (Vayu)

    The function of air is to help elements relocate and travel. It is in constant movement, helping different molecules to come across each other creating a small touch. The Tanmantra for such a sensation is called Sparsha (Touch). The skin is sensitive and can perceive any small change over the surface. If there is an amount of pressure, drop of water or a fallen leaf the skin will sense it immediately and detect the different feel of different elements.

    Vayu
    Vayu



    3. Fire (Tej)

    Fire, Created through aggressive friction of two elements. When two elements touch during movement through Vayu, they might spark a heat and thus the birth of tej. This bright fire is blazing and a bright source of light. This light can be visualized in front of us with the help of Vision (Rupa). Rupa means the physical manifestation of an element which is perceived steadily.

    candles 1645551 340
    Aag



    4. Water (Jala)

    Water brings about fluidity. it helps in connecting two molecules together which help both in a proper formation. The function of water, To glue two different objects to form one.
    In the same way, the use of our mouth is to chew and identify what we have eaten. The Tanmantra, Taste (Rasa) helps in forming a taste once food reaches your mouth. It binds a dry element with water, making it easier to shape.
    Jala helps a being taste food, understand the quality and appearance of the food inside your mouth and experience a sense of fulfilment. The saliva in our mouth acts as Jala in such a scenario.

    Jala
    Jal




    5. Earth (Prithvi)

    Earth, a solid mass. Hard on the outside, changes temperature along with seasons and has a solid foundation. So, A dense and hard structure to form on the surface of the earth. Parts of our bodies constitute of Prithvi. Our bones, muscles and physical strength are objects formed through the earth we live in.
    How we perceive the earth is through our nose. Yes, our sense of smell (Gandha) helps in identifying objects around us with the sense of smell. Gandha helps in understanding the quality and quantity of objects around us through our nasal sensory.

    Dharti
    Dharti


    Pancha Mahabhutas: five elements in one table

    ElementSanskritTraditional association
    SpaceAkashaOpenness and sound
    AirVayuMovement and touch
    FireAgni/TejasHeat and transformation
    WaterJalaFluidity and taste
    EarthPrithviStability and smell

    This is a traditional Indian philosophical and Ayurvedic framework. It should not be confused with the modern scientific periodic table or literal chemical elements.

    Frequently asked questions

    Are the Pancha Mahabhutas scientific elements?

    No. They are part of traditional Indian philosophical and medical models, not modern chemistry.

    How are they related to yoga philosophy?

    They appear in wider Indian thought about body, perception and nature. For related reading, see our three Gunas guide and Karma article.

  • Multigrain Bread Nutrition: Is It Really Healthy?

    Multigrain Bread Nutrition: Is It Really Healthy?

    Multigrain bread can be a healthy choice, but the word “multigrain” alone tells you very little. It only means the bread contains more than one type of grain. Those grains may be whole, refined, or a mix of both.

    If you want more whole grain and fibre, read the ingredient list. Look for words such as “whole wheat” or “whole grain” near the start. The nutrition label can also help you compare fibre, sodium, added sugar and serving size between two breads.

    What does multigrain bread mean?

    Multigrain means that more than one grain is used. A loaf may contain wheat, oats, barley, millet, rye, corn or seeds. But a multigrain loaf can still be made mostly from refined white flour.

    That is why the front of the packet is not enough. A brown colour, seeds on top, or the word “multigrain” does not prove that the loaf is mostly whole grain.

    Slices of multigrain bread with visible grains and seeds

    Is multigrain the same as whole grain?

    No. A whole grain keeps the bran, germ and endosperm of the grain. A refined grain has had much of the bran and germ removed.

    This matters because the bran and germ contain fibre and many nutrients. Harvard Health explains that whole grains keep the complete grain kernel and recommends reading labels instead of trusting package claims.

    Sliced whole grain bread with grains and seeds on a table

    So a whole-wheat bread can be a better whole-grain choice than a multigrain bread if the multigrain loaf is mostly refined flour.

    How to choose a better multigrain bread

    Start with the ingredient list. Ingredients are normally listed from the largest amount to the smallest. If a whole grain is near the start, that is a useful sign.

    Then compare the nutrition labels of two similar loaves. Check:

    • Fibre: compare the amount per serving.
    • Added sugar: some breads contain more than others.
    • Sodium: bread can add a surprising amount across the day.
    • Serving size: one brand may call one slice a serving while another uses two.
    • Whole-grain wording: look for a clear whole grain or whole wheat ingredient, not just a dark colour.

    No single number makes a bread “good” or “bad” for everyone. Your full diet matters more than one food.

    White bread, whole-wheat bread and multigrain bread

    White bread

    White bread is usually made with refined wheat flour. The bran and germ have been removed during milling. Some vitamins and minerals may be added back, but the fibre is usually lower than in a true whole-grain bread.

    Whole-wheat bread

    A true whole-wheat bread uses whole wheat flour. It keeps the whole grain. This makes the label easier to understand because the main grain source is clear.

    Multigrain bread

    Multigrain bread may be excellent, average or mostly refined. The name only tells you that several grains are present. The ingredient list tells you much more.

    Bread labelWhat it tells you
    White breadUsually based on refined flour
    Whole wheatWhole wheat is the grain source
    MultigrainMore than one grain; they may or may not be whole

    Is multigrain bread good for weight loss?

    No bread causes weight loss by itself. Body weight changes are affected by total food intake, activity, sleep, health conditions and many other factors.

    A higher-fibre whole-grain bread may help a meal feel more filling for some people. But portion size and the rest of the meal still matter. You do not need to fear bread, and you do not need a special “diet bread” to eat well.

    If you are comparing popular diet rules, our article on the 100-50 weight loss method shows how to separate a simple eating rule from stronger scientific evidence.

    A simple shopping rule

    Do not choose bread by colour or marketing words. Turn the packet around. Read the first few ingredients and compare the label with another loaf.

    Harvard Health has a useful guide on how to read a whole-grain nutrition label. It explains why the whole grain itself matters more than a healthy-looking package.

    Simple questions about multigrain bread

    Is multigrain bread always whole grain?

    No. It may contain several refined grains. Read the ingredient list.

    Is brown bread always healthier than white bread?

    No. Colour can come from ingredients other than whole grain. Check the label.

    Does multigrain bread always have more fibre?

    No. Fibre varies by recipe and brand. Compare the nutrition label instead of guessing from the name.

    Can children eat multigrain bread?

    For most children who can eat the ingredients safely, bread can be part of a varied diet. If a child has allergies, coeliac disease or another medical need, follow advice from a qualified health professional.

    In short: multigrain can be a good bread, but “multigrain” is not a health guarantee. Look for whole grains and read the label.