Tuesday, 17 April 2018

5 best exercises for Weight loss.
Whatever be your goal:Weight loss,building stamina or strength,some exercises are simply classic evergreen.They are Multi joint exercises target several muscle groups and simply the best.
1.Squat..The best exercise and mother of all.Targets nearly half of your muscles and it’s purely functional.
2.Deadlift:Targets the posterior chain of muscles gluteus,hamstrings and back.A very superior compound exercise.
In today’s world we spend the majority of our days doing things in front of us with terrible posture.
We crouch over keyboards while our chests cave in and our hips shorten from sitting.
We drive with our arms in front of us while, again, we’re seated with shortened hip flexors.
We sit in “artificial wombs” (a.k.a. cubicles) for hours at a time not moving and making the front of our body even tighter.
And then we go home and slouch on the couch further tightening the front of our bodies
This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.
Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.
It compresses our lungs so that instead of taking deep long breaths into our belly like we were born to do, we take short, stressful breaths into our shrunken chests.
And because of our terrible posture – because our anterior muscles are shortened and tight pulling us forward – we give the illusion of being weak and un-confident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age.
There is hope, however.
And there is one exercise – that if you incorporate it into your daily routine – can easily combat the ill effects of anterior dominance and the Western Lifestyle.
The Kettlebell Swing is the perfect “anti-Western Lifestyle” exercise.
4.Plank: this exercise helps to tighten the core and shrink waistline.It works the deep abdominal muscles (rectus abdominius,,transverse abdominius and the the obliques)
5.Push ups:The ultimate upper body exercise is the push up-Targets the chest,shoulders,core and triceps

Wednesday, 27 December 2017

5 useless exercises

5 most useless exercises.
Stop5 most useless exercises.
Stop wasting your time on these useless exercises.Be a smart exerciser,every rep should be worth the effort.Get maximum results when you train.Let your workout be effective,result oriented and not a time waster.
So avoid these.
1.Crunches: if you’ve been going to gym for awhile, you’ve probably seen people who do hundreds of crunches a day but still have belly fat. That’s because crunches don’t work! This classic exercise only targets one small abdominal muscle group, but has little impact on your obliques and rectus abdominus (six-pack muscles).
To get ripped abs, eat clean and train your core from different angles. Focus on compound movements that build stability and balance, such as the squat, push-ups, deadlifts. Leg raises, air bicycles, ab rollouts, bent-knee hip raises, and weighted cable crunches are far more effective than traditional crunches. Don’t forget about cardio, which melts away fat and tones your ab muscles.
2.Isolation training exercises: Isolation training exercises are a waste of time.They work on one muscle group and to get maximum benefit one must target to workout 2 or 3 muscle groups in a single shot.Opt for compound exercises rather than isolation exercises like bicep curls,leg extension,tricep kickback..
3.Bosu Ball exercises:And it certainly didn’t help that it seemed trendy and different – another piece of newfangled fitness apparatus for personal trainers to wow their clients with.
Let me explain…
Most healthy people that work out want to get stronger, get toned or lose weight.
Since losing weight is better controlled through diet, let’s put that aside for now and focus on the first two goals: strength and muscle tone.
Now in order to tone up and build strength effectively, you need to be putting your muscles under steadily increasing loads, so that they will be forced to give results.
However, when you are standing on an unstable surface – such as the flat top of a bosu ball – you are not going to be able to handle nearly the amount of weight you could if you were on a flat surface.
This also applies to exercises done on ANY unstable surface, such as swiss balls or balance boards.
You simply won’t be able to generate as much force in any movement on an unstable surface compared to a stable one, which ultimately means that you’ll lift less weight and build less muscle and strength in the long run.
4.Low intensity cardio workouts:
To maximise results,enhance stamina and promote efficiency of cardiovascular system intensity of cardio workouts matter.Simply walking at a low speed or cycling at a low intensity makes no sense.Its only a feel good factor but scientifically no results and benefits attained.
Increase workout intensity as this is the single most important factor in weight loss and enhancing endurance.
5.Wrong way,duration and type of stretching:
Stretches enhance flexibility but if done incorrectly or at the wrong time can cause damage or prove to be completely useless.
Slow static stretches done post warm up are a no no.Post warm up incorporate dynamic stretching to increase blood flow to the muscles.
Slow static stretches post workout.Hold the stretch for 15 to 30 seconds to a mild point of tension.
Random stretching in between sets makes no sense.
Be a Smart Xersizer!!!

Sunday, 29 October 2017

1 simple tip to transformation.

A Simple Tip to Transform Your lifestyle.                                                                  Constantly we are on the go the go to get healthy,fit,lose weight,enhance endurance levels or drop body fat.Whenever you are are at a social gathering,the favourite topic of discussion is health and fitness.Some people share the latest diet they are on whereas some talk about their fitness regime or eating patterns.In attaining their fitness goals,people are always trying to do more and more.Workout more,put in higher exercise intensity,increase duration of workouts,eat healthy,Add more fruits,protein and natural food in their diets.Think all that you do to get healthy,fit,lean and boost vitality.                                                                                                        Well,most of the times we are in the process of doing more and more.Having that supplement,fresh veggie juices,an extra 30 minute walk and so on.Our lives are as it is stressful and adding on more will not give the results you desire.                                                     Transformation lies in giving up.Its a simple easy tool.Simply start  looking at your lifestyle and see what all you can give up to get healthy or what is taking you away from your fitness goals.Answers are personal..it can be giving up sugar in your tea,no t.v after 10 pm,avoiding junk food and so on.                                                                               Introspect..what 3 things you want to give up to get healthy?                   

Tuesday, 26 September 2017

Burn maximum while you Walk.

Walking is the best exercise,simply simple and easy.You can do it anywhere and anytime.All you need is a decent weather and walking shoes.Walking has several health benefits but does not burn many calories.Jogging burns about 2.5 times more calories than walking.When one is working on weight loss then maximum calorie expenditure is the goal in the least possible time.Jogging and running are veey effective for weight loss but the major demerit being this form of exercise is high impact for the joints.So how do you get maximum of your simple walking workout without it getting boring and monotonous.Try these steps.                                       1.Bring in intensity in your walking exerciseby adding arm movements.Swing your arms,lift them up or sideways.                                                                                        2.Add hills to your walking path.Uphill burns more calories and is a great workout for the gluteus.                                                                                                                         3.Try interval walking pattern.Brisk walk an all out phase for a minute,slow walk for a minute.Keep doing this for 30 minutes.                                                                          4.Try variations in your walking routine.30 secs jab and walk,30 secs swing arms and walk,30 seconds arms up and down and walk,30 seconds arms lift sideways and walk,30 seconds slow jog,30 seconds easy walk.3 minutes per interval,repeat it 6 to 10 times.                                                                                                                    5.Intensity can be added by carrying weights.A simple back pack can increase workload or carry hand weights for your next walk.                                                       6.Bring in variation and strength training.Throw in few kicks,push ups,lunges in your walk routine.This will get your heart rate up and burn more calories.                                                                Happy Xersizing!!        

Wednesday, 2 August 2017

Smart fitness goals

How to set SMART workout goals and succeed? Many people start a workout and then get bored and drop out.Some of us keep moving from one new workout modality to another without any success.Some of us just follow the bandwagon and blindly follow the new fad without getting any results.Research has proven that 70 percent of people who start an exercise program drop out.The drop out rates are high mainly because the motivation wanes off.Motivation is got to do with goals,having clear cut goal.Workout goals are great tools to keep the motivation up,hold you to account and also to know if the workout is dynamic enough to give you results.                        Before you embark on your new fitness Regime.Set a SMART goal for yourself.                 Follow these guidelines to setting SMART goals and you will be surprised at what you can do:
  1. Specific. Your goal should be clear and easy to understand. 
    • A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.                                                           Being specific means I will lose weight.This is a weight loss goal.                                              2.
Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal.Give your goal a number,means how much weight will you lose?                                               3.Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.        Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. 
    • A measurable, attainable goal could be, “I will lose 7% of my body weight.”       4.Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.                Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.     5.Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
  Now that you have a SMART goal set.Have Smart action plan stated.eg-I will workout 5 days a week or I will not eat junk food or I will homemade meals rathering than ordering out.     Be a Smart exerciser and Attain your goals!!

Thursday, 20 July 2017

why are you not losing weight.

Top 5 reasons you are not losing weight inspite of exercising.                                                             1.Not exercising at the right intensity-Intensity matters the most while doing cardio.How you do your cardio?matters the most.How exerted are you?is essential for fat metabolism and weight loss.On a scale of 1 to 10 denoting perceived exertion,be somewhere around 5 to 8.                                                                                           2.Eating too many carbs-Carbohydrates are source of energy but if eaten in excess get converted and stored as fat.The rule is to have your carbs before sunset and avoid carbs at night.                                                                                                     3.Doing only cardio-Most people think cardio will help them in losing weight.Infact with excess of cardio one loses muscle mass which reduces the bmr.If you want to lose weight then lift weights.Weight training builds lean body mass which increases the bmr and caloroe expenditure.                                                                                   4.Not adding variety to your workout-Doing the same workout program for years will stop giving results.Your body gets into a comfort zone and needs to be challenged to get results.Shake up your workout-add variety,increase your rep range or weights,push yourself to walk faster,use different training principles to get results and avoid plateaus.                                                                                                         5.Mindless Eating-Weight loss is a combination of diet,exercises and mental training.Many a times,several people are unaware about what they eat.They eat while driving,watching tv,reading,talking on the phone etc and sometimes even to supress emotions.Be present to what you eat,how much you eat and maintain a journal.Journalising your diet is a great tool for weight loss.      

Friday, 9 June 2017

Menopause and workout mistakes.

Menopause and workout mistakes.                        Menopause isn't the scary monster that it's thought to be.As estrogen levels drop,metabolism slows down.you will begin to add weight and more specifically around the hips and thighs.Declining estrogen reduce bone density and muscle mass leading to weight gain.Working out smart will support in combating the weight gain.                                                        Workout mistakes Women make-1.Not working out in the right intensity.Not pushing yourself.keeping the intensity low leads to no benefits.                                                                     2.Doing only Cardio-Neglecting weight training can reduce metabolic rate and not support in weight loss.                                                                   3.Doing only cycling and swimming-Opt for walking,jogging instead and shake up your workout routine to keep the muscles challenged and support weight loss.                                               4.Not watching your portion size-Eating right and right amount is essential.Body's nutrition demands are much lower for menopausal women and so reduce the portion.                         5.You take it easy-Why not push yourself?challenge your limits?Menopausal women generally get into a comfort easy zone and so the weight gain.                                                   You try to do it all on your own.
Check with your doctor before increasing the intensity or nature of your workouts.. Once you have clearance, consider working with a physical therapist or personal trainer for guidance on strength training and performing more rigorous workouts. And if you really want to stick with your new program, recruit friends and/or family to join you. 
                                                                Ritu Shah Xersize 9819788767.