Archives July 2020

”Each workout is like a brick in a building, and every time you go in there and do a half-baked workout, you are not laying a brick down, somebody else is.”

 – Dorian Yates

Despite spending an inordinate amount of time at the gym, if you aren’t making enough muscle mass gain, it is definite that you are going wrong somewhere. Many sites will tell you a lot on muscle gain and how to do it. Some websites focus completely on home-based techniques and diet, while others will ask you to do a power-packed workout at the gym. 

The answer to gaining the intended mass is by combining both the strategies. Shedding sweat at the gym is an absolute necessity, but it has to be fused with proper diet and discipline for gaining an enviable body. 

Let us have a look at the 10 of the most basic rules for muscle mass gain: –

1. Work on Targeted Areas

The first leap towards anything greater is via analyzing the lacunas and weak points. You have to do the same with your body. Analyze your body well and see if any part is out of proportion. People always have some parts of their bodies that are more developed than the rest. To make your physique look attractive, you have to work more on the parts of your body that need working out. 

2. Use Free Weights

Free weights include dumbbells, kettlebells, barbells or anything that you can pick up and exercise your muscles. The advantage of using free weights is that it works up more muscles at once by working against gravity. Lifting free weights results in more mass gain than any machine can make you achieve. 

3.  Focus on Muscle Groups

If you are a beginner who has joined the gym to gain mass, any workout will help you build muscle. However, if you are someone who has been working out for a while, your body is now accustomed to the intense exertions at the gym. It is time you target muscle groups like back, legs, and chest. 

Add more intense workouts, such as pull-ups, deadlifts, squats, dips, bench-presses, bent-over-rows to your working-out sessions. These are exercises that will help in muscle mass gain. 

4. Increase your Rep Capacity 

In the first week, you step into the gym; you will get a fair estimation of your rep capacity. To achieve the intended muscle gain, you will have to increase your rep capacity. The key to gain muscle healthily is to take it slow but steady. Remember, as you train your body, your muscle will become stubborn and will need more exercise to stay in shape. So, increase your rep capacity if you want to have and maintain a hunky body.

5. Inculcate Discipline

While endeavoring for gaining muscle, you must be disciplined. Form a chart and follow it religiously. You must know that all the top body-builders follow a strict routine and work-out schedules. To have that type of body, you must do the same. Set the alarm for the morning and make a diet chart. Do not skip working out. Cheat days are for cheaters; you aren’t one of them.  Make discipline, consistency and hard-work your habit. Success will automatically follow. 

6. Understand your Body

You have a different body than anyone else. It is a primary reason for the uniqueness of your existence. Gym instructors are knowledgeable persons, but it is you who would understand your body and its capacity more. Try not to rush your body to do things that it is not prepared to perform. You might even incur an injury in the process. 

Another thing to remember is, it is not your pace that can achieve that physique; it is your steadiness instead. So, make sure you rest your muscles between completing a set and beginning another to avoid an over-worked body and sore muscles.  

7. Compound Movements: The Ultimate Key to Muscle Mass Gain

To make every muscle group stand out, you must include compound movements in your workout sessions. Compound movements work on multiple muscles at the same time and help immensely in muscle gain. Exercises like barbell squat, deadlift, etc. are a few examples of compound movements that will aid in increasing muscle fiber and muscle separation.

8. Drink More Water

Water is the single most important component in our body. Your muscles will be deprived of electrolytes if you do not drink sufficient water.  It helps nutrients to reach the muscles and makes them function properly. Water also helps in the structure-formation of protein and glycogen, and so, hydrating your body is immensely essential if you are trying to gain some muscle. 

9. Incorporate Carbohydrate in Your Diet

Everyone knows that protein is the best friend of every body-builder. However, did you know that you must not avoid carbohydrates? Yes, you heard it right. Carbohydrate is the best when it comes to replenishing your body with energy; which you need in ample amounts while exercising. Another factor for which you would want to incorporate carb in your diet is, carbs fill your muscles with glycogen, which helps your muscle increase in size while you are resting. 

10. The Power of Protein in Imperative to Muscle gain

You must eat enough calories to supply your body with constant energy while trying for muscle gain. Protein and bodybuilding go hand in hand. This macronutrient helps in re-building the tissues that are damaged while working out. 

An average individual must consume 0.8gms of protein per body pound. But if you are aiming at muscle mass gain, you must increase it to 1.5 to 2.0 per body pound. You must consume high-quality protein such as whey, lean meat, eggs, and milk. Protein is immensely important as it increases the strength of muscles. 

Conclusion

A well-structured body looks attractive. But building it is not a cake walk. You will have to be determined in your pursuit and do everything mentioned above with a positive mindset to have a good body that is healthy and fit. 

”Take care of your body, it’s the only place you have to live.”- Jim Rohn

Exercise is any form of physical activity which helps your body to burn calories. There is a plethora of exercise that one can do. A common misconception is the fact that ”real exercise” happens only at the gym. That’s indeed not true. You can do any form of physical activity and call it an exercise. Jogging, running, swimming, skipping and dancing are all forms of physical exercise that you can do to remain fit. A sedentary lifestyle might seem tempting, but there is more than one disadvantage of not exercising. To get to the detail further, let us first have a close look at the reasons for lack of exercise.

Top 5 Reasons for Lack of Exercise

There can be several physiological and psychological reasons for people not wanting to exercise. Below mentioned are the most common ones:

1. Lethargy- This is by far the most common excuse of people who do not understand the grave implications and disadvantages of not exercising.

2. Lack of Time- This is another reason for lack of exercise. But what is wealth if you do not have the health to enjoy it? Take out time for exercise if you want to enjoy a healthy life.

3. Depression- It is a psychological cause. People who are suffering from clinical depression tend to shy away from any form of physical exertion. But one must understand, exercising is a great way to say goodbye to depression as it releases endorphins (also called happy hormones). Exercising gives you a sense of achievement that aids in shooing depression away.

4. Fear- There can be many types of fear that can act as a hindering factor in getting the required amount of physical exercise. Among other types of fear, the commonest ones are fear of change in schedule, fear of failing to continue and fear of physical exertion.

5. Lack of friendly environment- This is another reason for lack of exercise. You could be a new mommy, a person whose neighborhood isn’t safe, or have some other factor that does not make your immediate environment exercise-friendly. 

No matter what your reasons are, you must seek some way to overcome them and give your body ample exercise to avoid the disadvantages of not exercising.

The Disadvantage of not Exercising

Countless studies have pointed out the health issues that may arise if a person resorts to a sedentary lifestyle. It will slowly but steadily build a cumulative load of health problems that you might have to face at once. It is for this reason that we are saying that lack of exercise is worse than many diseases. 

So, what are the disadvantages of not exercising? Let us have a glimpse at the gamut of ailments that you might incur if you do not give your body exercise daily or frequently. 

1. Obesity

The first and the most apparent thing that you would notice if you are living a lazy life is weight gain. You might have an amazing metabolism now, which has kept you slim and toned. But it will not be so always. Your lack of exercising will show soon on your figure as you start gaining weight rapidly. 

2. Hormonal Imbalance

If you live a sedentary life, you might be at the risk of developing a hormonal imbalance. Exercising releases endorphins. If you don’t get frequent exercise, a lack of endorphin will make you feel negative and low. You will have more mood swings and become increasingly prone to irritation with each passing year. 

3. Decreased Energy Levels

One needs ‘energy’ to get even the smallest of things done. If you don’t accustom your body to exercise, you will feel a dip in your energy levels. You will require immense motivation to get menial things done and will soon be lying on the couch watching TV and doing nothing. Lack of exercise isn’t just bad for your health; it also makes you inefficient and incompetent as a person. 

4. Loss of Muscle Strength and Low Pain Tolerance

Your muscles won’t develop if you do not exercise. You will have lesser strength as compared to others who have made exercising a daily habit. Lack of exercise also makes your pain-tolerance low. You would feel pain in much more magnitude than is normal if you do not exercise. 

5.  Invites Several Ailments

A massive disadvantage of not exercising is the fact that it will make you sick eventually. You will invite many diseases at an early age, and your internal organs will start to slow down. 

Some ailments that are common in people who do not exercise are; –

• Poor blood circulation

• Cardiovascular troubles

• High cholesterol

• Anxiety and depression

• Immune trouble

• Hormonal problems

• High blood pressure

• Increased chances of stroke

6. Insomnia and Other Sleep Disorders

It is a given truth that people who exercise, sleep better than those who don’t. You will have a surplus of energy from your food intake. This energy does not find any vent to get out of your body, and as a result, you might suffer from a lack of sleep (insomnia).  

7. Low Self-Esteem

No matter what your reason for lack of exercise might be, you are bound to have low self-esteem. You will not be as competent. You might suffer from body-image issues and will be prone to anxiety. All these combined will ultimately make you think less of yourself as a person.

Conclusion

If you are reading this article, it is a clear indication that you are interested in being healthy. You have already taken the first step. Start taking baby-steps from here and exercise daily. In a month, you will see a massive improvement in your health and lifestyle. Start today, as tomorrow never comes. 

‘Liquid diet plan’ and ‘liquid diet for weight loss’ are expressions that are no longer confined to the realm of celebrities. In the past decade, a lot has changed. People have grown more conscious of one’s self-image. These days people are seen abandoning their epicurean lifestyle that propagates the motto ”eat, drink and be merry”, and strive towards a healthier lifestyle. To remain healthy and lose some fat that you have gained by eating all the greasy foods, you have to switch your lifestyle and follow a diet plan. Liquid diet is one of the most used ways by various people who want to lose weight. Let us get into detail and throw some light on the subject matter. 

What is Liquid Diet?

As the name implies, it means to follow a diet plan in which you will be consuming calories in the form of liquid. Some people prefer to switch a certain number of meals with liquids a day while following a liquid diet plan, while others shift entirely to a liquid diet for weight loss. 

While following a liquid diet, you can juice fruits and vegetables or have soups. A liquid diet typically does not provide much space for non-vegetarian items or items containing unhealthy fats. It is one of the reasons it accelerates weight loss exponentially. 

Does Liquid Diet Plan for Fat Loss work?

Are you are aiming to lose some weight or slash down your body fats? Going on a liquid diet plan is the best thing you can do. 

The liquid diet cuts down all unnecessary calories and aids in rapid weight loss. However, you must know, after a certain point in time when your body gets accustomed to getting lesser calories, it starts saving energy. So, when you switch back to your regular diet, you might end up gaining more weight than you lost. 

To make the liquid diet work in your favor, you will have to switch back to your regular diet with caution, care, and self-control. 

After strictly adhering a liquid diet plan for days, you will have the most irresistible temptation to run to the nearest burger joint on the day you switch to your regular diet! We advise you to check that craving right there if you do not want to gain more weight than you lost. 

How Does Liquid Diet Work for Weight Loss?

Liquid diets are perhaps the most resorted to by dieters around the world when targeting weight loss. Here is how liquid diet works to give you that slim belly and the toned look. 

1. Detoxifies Body

Detoxifying is one way to kick start the process of weight loss. The ingredients that are incorporated into the liquid diet are high in antioxidants. These antioxidants scavenge the free radicals and detoxify the body. Another thing that aids in detoxification of the body is ‘water’, which will constitute a major portion of your meals while you are on a liquid diet. 

2. Slashes Calorie Intake

The juices, soups and smoothies that you will be consuming while on a liquid diet are low in calories. So, your body will get lesser calories than it is used to. It will start burning the stored-up fat (glycogen) and cause weight loss. 

3. It is Nutritious

In spite of containing low calorie, liquid diet is nutritious. The content of the liquid diet is fresh veggies, fruits, nuts, yogurt, and soups. These have good nutrition value and are high in vitamins.  One of the best things about liquid diet plan is that it cuts down calorie intake but does not compromise with the daily nutrition value. 

4. Great for Digestion

If there are days you avoid wearing a body-hugging outfit as you feel bloated and out of shape, then liquid diet is your thing. A liquid diet will go super-easy on your digestive system and give you good bowel movements because of its high-water content. Additionally, we would advise you to make smoothies without skinning the fruits and veggies to get your daily dose of fiber for even better digestion. 

5. Saves Time

People often complain that they do not get time for working out. Guess what, you will save a lot of time if you go on a liquid diet. You do not have to grease your pan or wait for an hour for the oven to beep.  Just throw in the fruits and veggies (add some nuts too) into a blender or juicer, and your meal will be ready in no time! You will save a lot of time which you can utilize you exercise and lose some more weight. 

Side Effects of Liquid diet for weight loss

Liquid diet plan for fat loss is a great idea, but too much of any good thing is not good. If you subject your body to a harsh diet containing low calorie, it can indeed have some possible side effects. The side effects of liquid diet are; –

Muscle Loss

Though liquid diets are high in vitamins, but it slashes the protein intake by a considerable bit. It might lead to muscle loss, and you might feel weak if you follow this type of diet for too long. 

Impairs Proper Brain Functioning

Your brain needs calories to function properly. In fact, your brain burns up to 20 percent of your daily calorie intake. If you take lesser calories, your brain will not get sufficient fuel to function properly. You might face moderate to severe mood swings and have irrational thoughts if you follow a liquid diet plan for fat loss for a prolonged period. 

Might Do More Harm than Good

When you give too little calorie to your body, all your brain will think of is food. In case you give in to your temptation, you will end up overeating and gaining more weight. If you want to go on a liquid diet, you will have to have a strong will and self-control.

At a Glance

Liquid diet plan is effective as it detoxifies the body and causes the body to lose weight quicker than most other diet plans. However, we would advise you to not overdo it, as it might have some negative impact on your body. Liquid diet in moderation is a great way to lost weight. 

What is the significance of functional training?

Functional training helps your body move more comfortably. Bodies that move more can burn calories faster without exercise. This training also makes your other training patterns more effective. People who are trying to lose weight engage in functional training to make their transformation faster. 

Sometimes, while performing some exercises on a regular basis, you are unable to lose weight. To find the right exercise routine that can help you lose weight efficiently can be quite challenging. Some indulge in heavy cardio sessions, but there are some easy ways to lose unwanted weight without having to endure heavy exercises for hours. 

Functional training was introduced into the fitness industry with the concept of having some light-weight exercises for people who want to lose weight but also do not want to go through conventional training.

So what exactly is functional training?

These fitness exercises focus more on your long-term fitness and well-being. Performing them regularly, also helps you lose weight. These are designed to improve your posture, balance, muscle strength and flexibility. Functional training improves the way your brain communicates with your muscles while they are being exercised. While you focus on the distance you have covered in cardio, you tend to focus more on the movements you are making in functional training. This also helps you stay balanced and in a good body shape for long. 

Functional training and weight loss

While you stress and strain your body in cardio and weightlifting, these exercises only make you feel more comfortable. According to some researches, bodies that are able to move more freely, can burn calories faster. These are more common exercises which bring about mobility in your joints and posture. 

If you have any weakness in a particular area of your body or face any issues with flexibility and balance, these training exercises can help you overcome them. Once these weak areas of your body are improved, you will face greater strength, stamina and mobility. Often a personal trainer can help you combat such problems as they are able to spot your weaknesses quickly and will teach you exercises to build strength in those areas. Once you are in total control of your body, you will find it easier to lose weight. 

Simple Functional Exercise Routines

You can incorporate simple functional exercise routines into your everyday life by doing just a few of them every morning before you start your day at home or even before your current fitness routine, just as warm-up exercises.

• The Plank:

  One of the most famous functional exercises, the plank is an exercise for intermediate levels, in which you strengthen you core and also improve your balance and posture.

Single-Leg Stand:

In this exercise, you focus on improving your balance, as you stand firmly on just one leg for as long as possible. You will find your core getting stronger and ease in weight loss on performing this regularly. 

Lying Shoulder Flexion:

You need to lie down on the floor and lift your arms from the side to up above your head. This posture will help you control your back and also your abdominal muscles, which in turn, help in weight loss. 

Benefits of Functional Training

Functional training is the new buzz in the fitness world. This form of workout exercises your muscles on the whole in a way in which you use your body on daily basis. It prepares you for different forms of everyday activity and helps to maintain body strength and endurance. 

Here are the main benefits of this training:

• Makes daily activities easier

Functional training improves the overall function of the body and boosts muscle strength and endurance. This overall body stability makes your muscles and joints more flexible. This in turn helps you with your daily movements. It is low impact, less stressful, helps with the joints and also makes it easier to lose weight.

Build better muscle memory

Functional training aids greater muscle memory. As you perform a particular movement regularly, the better and faster your body responds to the movements. By performing regular functional training exercises, you build muscles and your core strength and also effectively boost your brain’s memory. 

Increases flexibility and coordination

Functional training encourages you to start and end in a position where your muscles are stretched. It helps you increase the flexibility of your joints and offers resistance to your muscles. This means that your body learns better coordination in your bodily movements.

Improves balance and posture

The exercises help to enhance your strength and balance and eventually, your overall posture. In almost all the exercises, you need to make use of smaller muscle groups to support the larger ones, and this in turn helps to correct your posture. 

Eases joint pain

Those suffering from regular back, shoulder or joint pain can find relief from functional training exercises. These exercises help to bridge the gap between personal training and physical therapy. These help to restore your back and once your chronic back pain vanishes, you will find ease in movement. Similarly, arthritis and knee pain can also vanish with regular functional training exercises. 

Reduces risk of injury

Functional fitness training also reduces risk of injury. These exercises are particularly beneficial for sports people and athletes to make their joints and muscles more flexible. 

These exercises constantly force the body to adapt to different demands placed upon it and as a result, the body ends up losing weight. It is ideal for any sort of workout and should be clubbed even with heavy cardio or weightlifting so as to reduce fat faster.

To learn more about trending alternate forms of exercises, keep reading Indian Fitness Mantra.

Almost everybody has fibroma, but hardly anyone talks about it. First of all, let us specify that fibroma is not a dangerous skin growth which commonly appears under the breasts, on the stomach, neck, armpits, the eyelids, and on some other body parts. Fibromas are actually benign tumors of connective tissue. In color they are the same as the skin, but sometimes can be even lighter. They resemble small nodes and in size can be from 1 millimeter to 1 centimeter.

Although they do not show threat to the whole body, they can be rather an aesthetic issue as they can increase in size. Every person has a fibroma, some more and some less, but it is there. They can get bigger, inflamed and even start bleeding. As we age the body is more affected by fibromas they can become bigger and more in number. There is still no solid explanation why fibromas appear, however the most plausible explanation is that fat deposits contribute to their appearance. 

As mentioned before there can be more and less fibroma on the human body, nonetheless most people do not like them and want to remove them. The common solutions for the removal of fibromas by dermatologists are radio surgery, electro coagulation, or laser surgery. In the above cases, it may be necessary to use local anesthesia, especially if they are very large. If there are more fibromas any of the mentioned treatments need to be repeated. In the recovery period meaning immediately after the surgery the person needs to avoid hard physical activities so that it does not perspire as in that way the hesaling will be successful and there will be no complications. In mild cases, instead, one can use DIY non-aggressive methods. In this article, we bring to you a list of home remedies to remove fibroma. Apple Cider Vinegar for Fibroma Removal

This vinegar is considered to be the best and most effective homemade remedy thanks to its acidity. This ingredient is well-known for its various uses, and one of them is the removal of fibromas. But, have in mind not to use apple cider vinegar near your eyes as you can irritate them. 

How to remove Fibromas with Apple Cider Vinegar?

Begin the treatment with Apple Cider Vinegar by starting with washing the area around the fibroma using water and soap, but do it carefully. After that, use a cotton ball soaked in water and apply it onto the fibroma so that it gets properly wet. Next, soak a cotton ball in Apple Cider Vinegar. Leave the Apple Cider Vinegar cotton ball on the fibroma but secure it with a bandage. As a result of the Apple Cider Vinegar effect, the fibroma will get dark, then dry and in the end it will fall out. Whether you will have a scar or not depends on the size of the fibroma. If there is one treat it with aloe Vera gel or English marigold cream. But, if the fibroma was not deep in the skin, there will be no scar. 

Things to note when using Apple Cider Vinegar

Be cautious when using apple cider vinegar due to the following reasons:

• Make sure for the Apple Cider Vinegar not to spread on the nearby skin of the fibroma in order to avoid skin irritation. 

• Once the fibroma gets dry, do not use Apple Cider Vinegar anymore. 

• The fibroma needs to fall out by itself, therefore do not get tempted to remove it manually.

Skin benefits of Apple Cider Vinegar?

People have been using vinegar as a natural remedy for centuries. Its acidic properties are thought to protect against infection, sterilize wounds, and preserve food. More recently, apple cider vinegar has become the vinegar of choice for everything from treating common cold to promoting weight loss. Some people believe that the acetic acid in apple cider vinegar can help to break down the tissue surrounding skin tags, causing them to eventually fall off. 

Other Home remedies

Tea Tree Oil 

According to researchers, tea tree oil is the best treatment for skin tags and warts overall. Rich in antibiotics and antiviral properties that kill pathogens, you are almost guaranteed of clear skin. First, clean the area around fibroma with clean water, and then apply about 1 to 3 drops of tea tree oil on it. Use a cotton swab to rub the skin tag with the oil. Do this at least 3 times a day till the fibroma falls off. Some people may experience skin irritation while applying tea tree oil directly on their skin. So, you can dilute the oil with water, before applying it on the skin. Also tea tree oil is one of the best home remedy for pimples.

Castor Oil and Baking Soda 

Baking soda and castor oil are used by many people for fibroma removal. You can mix both castor oil and baking soda to a fine paste, and then coat the fibroma completely with the paste. Apply the paste 2 to 3 times a day. This simple home remedy can help dry out the fibroma gradually. You can also cover the fibroma with a small bandage after applying the paste, in order to make this remedy more effective. Not just fibroma, baking soda helps in removal of blackheads too.

Onion juice and salt

The sulphur in onions contains a number of antibacterial properties that treat a number of infections. Finely chop an onion and mix it with sea salt preferably and let it stay overnight. Squeeze the juice out and apply it directly on the fibroma. Leave it on and apply a bandage. Repeat for two weeks and the results will be seen.

Pineapple juice

Rich in bromelain, pineapple juice is a strong contender in shrinking and preventing fibroma from spreading. Bromelain is an enzyme extracted from the stem of the pineapple plant and is known to have anti-inflammatory effects as well as antiviral action. Crush few pieces of pineapple chunks and add a few drops of lemon juice and mix. Apply directly on the skin and leave it for a few hours. Repeat the process as often as you can for quick results.

Fibroma is a common problem with a number of underlying causes. Fortunately, many natural remedies can also be effective. The home remedies listed in this article may not work for everyone, but they are definitely worth a try. Although most of these at-home remedies are mild, make sure to test a small area of skin before applying to a large, sensitive area. Everyone is born with beautiful skin and it is up to us to take care of it properly. Hope the article was helpful. 

We realize we have to exercise for our well-being; however a long lasting habit of exercise may likewise enable us to feel more youthful and remain stronger in many ways into our senior years. Further, individuals in their 70s who have been exercising daily for a considerable amount of time appear to have put a brake on the aging procedure, keeping up the heart, lung and muscle wellness of healthy individuals somewhere around 30 years more youthful.

Begin Your Exercise Safely

Getting active is one of the most beneficial choices you can make as you age, yet it’s critical to do it with safety.

Get Medical Approval from a doctor before beginning any exercise program, particularly if you have been suffering from any prevailing condition. Inquire as to whether there are any exercises you ought to avoid.

Consider Well-Being Concerns. Remember how your on-going medical issues influence your exercises. For instance, diabetics may need to alter the medication’s timing as well as meal plans when opting for regular exercise plan.

Always Listen to What Your Body Needs and Can Take. Exercise should never damage or make you feel terrible. Quit your exercise immediately and get medical help if you have any dizzy feeling or shortness of breath, suffer from pain in your chest or any pressure or, get affected by cold sweat, or experience any sort of pain. Also, put your regular exercise schedule on hold if a joint turns red, swollen, or delicate to touch—the most ideal approach to adapt to injuries is to stay away from them in any case. If you experience pain or uneasiness on a regular basis after working out, try to exercise for less time however more often all through the day.

Begin Slowly and Develop Relentlessly. If you haven’t been active in some time, develop your activity program gradually. Take a stab at dividing exercises in ten-minute sessions two times per day or again attempt only one class every week. In case you’re worried about falling or have a progressing heart issue, begin with easy and simple chair activities to gradually improve your health along with confidence. Thus exercise will make you look younger as you start gradually and start to get used to it well.

Prohibit Injury as well as Discomfort by getting warmed up, relaxed and sipping water throughout your workout.

Focus on An Exercise Plan for something like 3 weeks or a month so it progresses toward becoming a regular habit, and power yourself to adhere to it. This is a lot simpler when you discover exercises you like.

Try Experimenting with Mindfulness. Rather than daydreaming when you work out, concentrate on how your body feels when you move—for instance the mood of your breathing, the manner in which your feet hit the ground, your muscles flexing and much more. By practicing mindfulness you will be improving your physical condition quicker, get rid of pressure and uneasiness better, and keep you away from mishaps or wounds.

What Should You Do If You Hate to Exercise?

If you fear working out, you’re not the only one. In any case, you don’t need to exercise until you start to sweat or each muscle aches to have a major effect to your health. Consider exercises that you like and how you can consolidate them into an activity schedule:

• Listen to music or any audiobook while you exercise. 

• Window shopping while strolling at the shopping center. 

• Get focused while playing tennis. 

• Take photos on a hike.

• Meet new individuals at a yoga class or wellness center. 

• Watch your favourite movie or TV series while on the treadmill. 

• Instead of conversing with a friend over some refreshment, talk while strolling, stretching, or any type of strength training.

• Walk through the golf course rather than utilizing a cart. 

• Walk or play with your dog. If you don’t have a dog, offer to take your neighbour’s pet for a walk or volunteer at a pet sanctuary. Go for a run, walk, or cycle—perceive how much better you feel after some time.

• Find an activity pal, somebody whose company you truly appreciate, and attempt exercises you’ve never attempted before—you may discover something you adore. If it turns out to be not so helpful, then at least you’ve invested some time and energy with a good companion.

 

What Are The Activities That Seniors Must Practice?

Walking: It is an ideal method to begin working out. It requires no special equipment, other than a pair of comfy walking shoes, and it can be done at any place. 

Senior Sports or Wellness Classes: Keeps you inspired while giving a source of fun, stress alleviation, and a place to meet friends. 

Water Aerobics and Sports: Working out in water lessens stress as well as strain on the body’s joints.

Yoga: Mixes up a variety of postures with breathing. If you move through these postures it will aid in improving your strength, mobility along with balance, and can be adjusted to any dimension. Such type of exercise will make you look younger apart from keeping you healthy and fit.

Tai Chi and Qi Gong. These are systems of different movements that are inspired by martial arts. By practicing these you will be improving your balance as well as strength. Classes for seniors are frequently accessible at nearby YMCA or any community center.

Is There Any Benefit of Exercise for Seniors?

Physical activity has been the main supporter of life span, adding more years to your life—even if you start late in life. In any case, getting active isn’t just about adding a more time to your life; it’s tied with adding life to your years. You’ll not just look better when you work out, you’ll feel more enthusiastic, increasingly vivacious, and experience more happiness.

Physical Health Benefits

Aids You to Maintain or Lose Weight: As metabolism normally reduces with age, keeping up a healthy weight is challenging. Exercise aids in increasing metabolism and builds muscle mass.

Diminishes the Effect of Ailment and Long-Term Disease: Individuals who exercise will in general have improved immunity and digestion, improved blood pressure and bone density, and a lower chance of Alzheimer’s disease, obesity, diabetes, coronary illness, osteoporosis, and some cancers.

Upgrades Mobility, Adaptability, and Balance: Exercise will improve your strength, adaptability and postures, which on the other hand will aid with balance, coordination, and decreasing the danger of falls. Any sort of strength training likewise lightens the symptoms associated with persistent conditions, for example, joint inflammation.

Mental Health Benefits

Boosts Sleep: A quality sleep is crucial for your general wellbeing. Exercise can enable you to fall asleep very fast, rest all the more profoundly, and wake up feeling increasingly vigorous and revived.

Improves State of Mind And Fearlessness: Exercise is an immense stress reliever and the endorphins created can really help decrease sentiments of bitterness, gloom, or tension. Being active and feeling strong causes you to feel increasingly fearless.

Does Astounding Things for Your Brain: Getting active may will help to lessen the impact of brain disorder, for example, Alzheimer’s disease.

Thus, exercise can do wonders for you. Feel like working out now? To know more about health and fitness keep reading our blogs.

 

Do you poke, press and pick at pimples? Yes we do anything to dispose off those unattractive pimples that appear to spring up all of a sudden. But specialists caution against this very ‘normal’ practice.

While popping a whitehead or crushing a clogged pore can work now and then, it might really exacerbate the situation, expanding the danger of contamination and harming healthy skin that is present around the pimple.

What Causes Pimples?

A standout amongst the most widely recognized skin issues, pimples are an irritation of the skin brought about by bacteria that attacks the oil organs better known as sebaceous glands, situated at the hair follicles’ base.

They additionally take place when the glands turn out to be overactive and the pores of the skin become clogged. Factors that contribute include an increase in the sex hormones and androgen present in the body, eating oily foods, inherited characteristics, use of cosmetic items, and an unhealthy skin care routine.

Who Gets Affected by Pimples?

Individuals who have oily skin can be progressively inclined to pimples, yet those with dry and normal skin get them as well.

Teens for the most part experience the ill effects of pimples when they move through adolescence as a result of the alterations in hormones present in their bodies.

Actually, more than 80 % of the teens battle with pimples once in their life. Adults can experience the ill effects of pimples too.

Mostly individuals between the ages 12- 25 years get affected by pimples.

Top 10 Natural Homemade Remedies to Get Rid Of Pimples

You can use over-the-counter medications or any recommended drugs to treat pimples. You can likewise get rid of them effectively utilizing some natural home cures. Utilizing such remedies is superior to picking or crushing, which can eventually add to scarring.

1. Lemon Juice

 Lemon juice can adequately treat pimples within a couple of days. It has a high content of vitamin C that is useful for all skin types. It includes an acidic property that sheds off the skin. Besides, it is an astringent that will aid in drying out pimples rapidly.

• At first dip a cotton ball in 2 tablespoons of freshly squeezed lemon juice. Then apply this lemon juice on the pimples. Let it stay like that for 20 minutes and afterward rinse it off with lukewarm water. Repeat the exact procedure a few times each day for a couple of days.
• Thoroughly blend equal measures of lemon squeeze with rose water. Apply the blend on the pimples and keep it there for around half an hour. After that, wash off your face with lukewarm water. Do these two times every day for seven days.
• Blend a tablespoon of lemon juice and a teaspoon of groundnut oil. Apply it on the affected area of your skin. Let it dry well and before washing it off with lukewarm water. Do this one time every day for seven days

2. Toothpaste

Make use of a toothpaste for treating pimples. Toothpaste can assist in drying out pimples rapidly because of ingredients such as baking soda, hydrogen peroxide, along with alcohol as well as menthol. In any case, you should just use white toothpaste. Try not to use brightening, gel, or coloured toothpastes.

• Apply a small amount of toothpaste on the pimples.
• Allow it to sit on for 2 hours or overnight.
• Rinse it off with a damp cloth. After that apply a soothing moisturizer.
• Repeat it one time daily for two weeks.

 

3. Garlic

 

Garlic can likewise be utilized as a powerful home treatment for pimples because of its antibacterial properties as well as sulphur content. Additionally it also has a high content of antibiotic, antifungal, disinfectant and other various healing properties.

 

• Cut some garlic cloves into two halves. Then rub those pieces on the pimples. Let it stay like that for 5-10 minutes and then rinse off your face well. Repeat the procedure many times daily for some days.
• Also eating 1-2 raw garlic cloves every day on an empty stomach in order to purify the blood, will aid in decreasing the pimples.

4. Turmeric

Turmeric contains antiseptic properties that aid in killing bacteria that lead to formation of pimples and keeps pimples from getting formed. It is additionally a decent antioxidant, which aids in treating pimples and any inflammation brought about by them.

 

• Blend a tablespoon of turmeric powder with a couple of drops of water to prepare a very thick paste. Apply it on your affected skin and then let it stay like that for a couple of minutes. Wash it off with some cold water. Do this two times every day for seven days.
• Blend a tablespoon of turmeric along with the juice from coriander leaves for making a thick paste. Dab it on your pimples and enable it to dry properly before you wash it off. Repeat this procedure 1-2 times every day.
• Also by adding 1 teaspoon of turmeric to a glass full of warm milk and then drinking it daily before you go to bed will help you in preventing pimples.

 5. Neem

 

Neem, also called margosa leaves, contains antifungal, antibacterial and blood refining properties and it is viewed as the best natural astringent. Neem eliminates bacteria that cause pimples and keeps them from returning.

• Take a couple of neem leaves and granulate them completely to prepare a paste. Include a half teaspoon of turmeric powder to it. Apply it on your affected skin area. Let it stay like that for 20 minutes and after that wash off with warm water. Do this one time every day.
• Other than this, you can also apply some neem oil on your pimples two times every day to aid them in healing very fast.
• Chew 1-2 fresh neem leaves every day when you are on empty stomach. You can also prevent the breakouts by taking neem supplements. 

6. Baking Soda

 

Baking soda is an excellent home remedy to treat pimples as it aids in exfoliating the skin for removing too much oil along with dirt as well as dead cells of the skin.

• Prepare a thick paste by blending 1 teaspoon of baking soda and some water or may be lemon juice.
• Rinse off your skin thoroughly and let it stay slightly damp. Apply the prepared paste on your affected skin areas. Let it dry for some time. Remember not to allow baking soda to stay on the skin for more than few minutes because it will irritate your skin or make your skin dry. 
• Wash the face with some warm water.
• Repeat the procedure 2 times daily for fast results. 

 

7. Papaya

 

Papaya has various properties that aid to treat the pimples. It is a great source of vitamin A which is a great antioxidant. It contains enzymes that aid in decreasing inflammation as well as turn the skin delicate and smooth.

• Crush some pieces of raw papaya for extracting the juice and then apply it on the pimples. Allow it to stay for 10-15 minutes before you rinse it off.
• To prepare an exfoliating mask for your face, mash few pieces of papaya and then add few drops of honey to it. Apply the prepared paste on the face and after that gently massage. Let it stay on until it gets dried up. Then wash it off completely.

8. Honey

 

Honey, a source of natural antibiotics is able to accelerate the healing procedure and also aids in preventing infections.

• Dip one clean cotton ball or cloth in a cup of honey. Apply it on your affected skin area directly. Leave it like that for half an hour.
• Rinse it off properly with lukewarm water.
• Repeat it several times daily. 

 

You can also blend honey along with cinnamon and make a paste. Apply it on the pimples before you go to bed. The next morning you will be noticing less swelling or inflammation. Wash your skin properly with some cold water. 

9. Cucumber

Cucumber has been considered to be a rich source of potassium as well as vitamins like A, C along with E. It additionally comes with a cooling and relieving effect on the skin.

• Cut 1-2 fresh cucumbers into few pieces and then soak those pieces in a cup of water for 1 hour. The nutrients, like vitamin A, potassium as well as chlorophyll will get transferred to the water.
• Then strain this water well and drink it. You can also use it to wash the face. 

 

You can additionally prepare a face mask. Grind a cucumber and then apply that mask on the face. Let it dry for 15 minutes. Rinse off your skin with some warm water. It will aid you in cleaning dirt as well as bacteria from the pores. 

10. Cinnamon

 

Cinnamon can assist in treating pimples because of its antibacterial, antioxidant as well as anti-inflammatory properties. Cinnamon powder together with honey is known to be a famous home remedy for treating pimples.

• Blend a tablespoon of honey with a teaspoon of cinnamon powder to create a thick paste.
• Apply it on your affected skin area and allow it to stay there for 10-15 minutes.
• Wash it well with some lukewarm water. Make your face completely dry and then apply a light moisturizer.
• Do this one time every day for few weeks.

Conclusion

So if next time, you spot a pimple on the face, try the above mentioned natural home remedies. You will notice that soon the skin is becoming clearer, having a healthy and glowing effect.

Running a marathon isn’t an easy task. It requires a great deal of stamina, fitness, practice, and self-belief. If you have decided to run a half marathon, then you are already a winner in your mind. All you need to do is, practice running to turn it into reality. People run a marathon for different reasons, some want to spread awareness, some want to raise funds, and others have it on their bucket list. So, if you are a beginner, you are in the right place as this article is all about beginner marathon training plan and tips for first-timers. 

 Beginner Marathon Training Plan

Marathon is one of the most physically straining sports that you will ever participate in. As we have said earlier, it needs an inordinate amount of zeal. If you have that zeal and are planning to run in a marathon, we have a marathon training plan for you. 

1. Select the Type of Marathon

There are a number of types of marathons. There is the 10k marathon, half-marathon or 21k marathon, 42k marathon, and Ultramarathon (more than 42k). If you are a first-timer, we would recommend you to stick to the 21k marathon. In our opinion, the 10k marathon might not get you that sense of achievement; while the full marathon might be too much for a beginner like you. So, take the middle path and go with the 21k marathon. However, if you wish to run a different one, you are more than welcome to differ from what we recommend. 

2. Map-Out a Plan

The completion of a marathon needs planning. You will have to have a ground plan to follow. You will read a lot of guides online, but you can make some changes to those so that it suits you better. 

Marathon is ultimately a running sport. It will test your stamina and running ability to the core. The ideal beginner marathon training plan in our opinion consists of 16 weeks. Most sites will tell you to go for a 10 week to 12-week plan. However, we intended to differ, as the extra week would come handy if you intend to take a few days off because of sore muscles. A few additional weeks of practice will also train you better. 

3. Practice Running

Your marathon training plan must include regular running. To excel at anything requires practice. You will have to set a daily running target and achieve it. These small achievements will, in turn, build the belief that you can complete the marathon you are about to take part in. It is also essential that you do not skip days as that will pull you back and have demotivating effects on your psyche. 

4. Measure Your Progress

To run on a daily basis for 16 weeks straight is not enough. You will have to make an assessment of your daily or weekly progress. Set a limit for every day and stick to it. If you do not measure your progress over the weeks, you will never know how good (or bad) you are getting. 

5. Follow a Balanced Diet

We repeat- Marathon needs a lot of energy. If you do not have energy, you would probably pass out somewhere in the middle of the track. So, to supply your body with amply energy, include carbohydrate in your diet. Avoid unhealthy fats, but do not cut down on healthy ones that you get from several tree nuts. While training for a marathon, you must also hydrate your body well to make up for the water loss through sweating. 

6. Have Confidence in Yourself

You should have faith in yourself to finish a marathon. Confidence is the key to success. Even if you start off slow and manage to run only 3kms on the first day of your beginner marathon training plan, don’t lose hope. Have faith, and you will see that your body is doing the unthinkable in a matter of weeks! 

7. Push Your Limits 

Do not stop after running a particular distance. You will have to push your limits to see how much your body can endure. If you stop at one point and do not thrive at running further, you won’t get any better. You will never know what your body is capable of. So, if you are a beginner who is training for a marathon, set your daily target a little higher than what you achieved the day before. 

8. Do Not Over Do It

Pushing limits is required, but you should also understand where to stop. If you are not feeling well after running a certain distance, you must stop. Do not push yourself in those cases. Another thing that you will have to monitor is the fact that the daily limit is not more than what is logically achievable by you. If you set an insanely high limit, you would either end up with sore muscles after completing it or feel completely demotivated in case you fail to achieve the daily target. 

9. Embrace Taper 

The worst thing to do in a marathon is to start it with a fatigued body! In the last 2 to 3 weeks of your beginner marathon training plan, you should sleep more and focus on recovering. In the last few weeks cut back on exercise, and embrace taper. It will give you more energy and help you run in the marathon like a Pro. 

Conclusion

Marathon running might seem simple as you are given the option to walk or jog if you wish, but it is far from being easy. The intention of these Tips for first timers is to build them from inside-out as a runner, as a sportsperson and as someone who believes in themselves. 

Patanjali made a foray into the Indian society in 2006 and since then, it has grown by leaps and bounds. Capturing the hearts and the trusts of Indians by the minute, this consumer goods brand was founded by Yoga Guru Ramdev Baba and Balkrishna. The brand concocts its products using Indian herbs and natural ingredients and that is the reason, why it has won the undying trust of crores of Indians. 

Patanjali foods are believed to be herbal, safe, natural and made in a hygienic way. When it comes to weight loss, these products have shown great results without causing any side effects. Patanjali products are not only naturally-made but are also affordable. Mentioned below are some of the best Patanjali foods that help you lose fat fast:

1. Divya Peya Herbal Tea for Weight Loss:

This is a natural herbal green tea for weight loss. It is made with natural herbs and leaves and helps to lose weight naturally without the burden of exercise or without causing any side effects. The various herbs used in this tea provide nutrition to the body and rejuvenates your energy levels. 

Benefits:

• Controls blood cholesterol and high blood pressure.

• Divya peya enables effective digestion.

• It boosts your energy levels especially if you are exercising or undergoing a strict food diet.

• It aides in losing weight naturally without any harmful side-effects as it increases the metabolic rate.

• It should be taken in the morning for best results. It can be taken by people of any age group. Children can drink this tea for weight loss too.

• It is a preventive remedy for heart problems.

• It eliminates toxic elements from the blood and helps in detoxification.

2. Divya Medohar Vati for Weight Loss:

This natural and herbal product for weight loss is prepared using a unique combination of natural ingredients. The herbs used in this Vati help to control appetite and boost metabolism. This product also balances the hormones that regulate growth. This herbal remedy can be taken by people of all age groups. Even children can take this remedy to lose their weight naturally.

Benefits:

• This natural product increases the basal metabolic rate, which, in turn, makes you feel energetic.

• It balances the hormones and stimulates normal digestion, which, in turn, makes you lose weight.

• It manages blood cholesterol and high blood pressure in obese people.

• It strengthens the body organs and helps in proper assimilation of food.

• Divya Vati also helps in burning extra fat from the body by building strength of the muscles. 

3. Patanjali Aloe Vera Juice for Weight Loss:

This is one of best juices for weight loss. Aloe Vera juice comes with the goodness of nature and helps in reducing weight naturally. It is loaded with vitamin A, B, C and E. The juice is 96% water and the rest is essential minerals and vitamins useful for the body. It is one of the finest health drinks for men and women.

Benefits:

• Aloe Vera juice promotes good health and glowing skin, as it reduces signs of ageing.

• It relieves you from various skin diseases and also boosts a healthy complexion.

• Aloe Vera juice is also very beneficial for the hair as it prevents excessive hair fall. It also promotes hair growth.

• It helps you reduce body weight by boosting your metabolism. 

4. Patanjali Triphala Guggulu for Weight Loss:

Another one of Patanjali’s wonder foods, this Triphala Guggulu is a healthy mix made from natural herbs like Triphala and Guggulu that improve the digestion. These aide in healthy bowel function. The health mix is prepared without any artificial additives and flavors and they improve the day to day digestive functions of the body.

Benefits:

• Triphala Guggulu helps in reducing cholesterol levels in the blood and also assist in burning fats.

• It also helps in reducing stress and fatigue.

• Triphala Guggulu removes indigestion and high blood pressure. 

• Regular consumption helps in weight management.

5. Patanjali Honey for Weight Loss:

This very pure honey from Patanjali is not only 100% natural but also very affordable. For a price of 260 INR for 1 kg, this one beats all the other honey brands available in the Indian markets. There are plenty of benefits of taking a teaspoon of honey with lukewarm water on an empty stomach every morning. It not only detoxifies your skin and body but also aides in weight loss.

Benefits:

• Honey taken with water in the mornings helps to flush out toxins from the body.

• Honey boosts your immunity.

• Patanjali honey is a safe and natural substitute for artificial sugar.

• This honey can be also applied on the skin in various skin packs to get a clear and flawless complexion.

All the above listed products are the best ones from Patanjali which help in weight loss. You can also try Patanjali Dalia, Patanjali Amla juice and other such products in your daily diet to ensure that you are consuming foods without any chemical additives. 

Masturbation is the self-stimulation of one’s genitals to achieve sexual arousal and pleasure. Many individuals engage in masturbation by touching, massaging or stroking their own genitals until orgasm is achieved.

While this is a very common behavior and according to reports, around 90% people have engaged in masturbation at some point in their lives, most people shy away from discussing this personal behavior with anyone else. It is often the first sexual act experienced by most females and males. Young children explore their own body parts and this is a common part of growing up. While most discontinue it after they get married, some still continue masturbating throughout their lives.

Is Masturbation Normal?

Earlier, this practice was regarded as a sign of mental problem and perversion, but now it is considered normal and even healthy. It often helps one get relieved of stress and is a fulfilling personal activity and also quite safe.

Masturbation is considered as a problem only when it inhibits sexual activity with your partner, is done in public or is done too excessively. Some people often lose concentration in their routine work and get addicted to masturbation. It also causes significant distress to some people. It is a good way to release stress especially for people who do not have partners or do not get satisfied sexually by their partners. 

Is Masturbation Harmful?

Masturbating excessively or even more than once a day can be called as an addiction. Such an addicted person feels more satisfied with self-service than with his or her spouse. This addiction can also disturb the bond between the partners.

What happens when you get addicted to Masturbation?

When a person engages in sexual activities, dopamine – a chemical in the brain, is released. This chemical enables you to feel pleasurable emotions. Endorphins are also chemicals released in the brain during stress and physical activity that allow a person to recover later. When a person gets addicted to masturbation, these chemicals are released frequently and a person gets addicted to them. These chemicals help you cope up with stress. Masturbation addiction can become an unhealthy coping mechanism for an individual and one should, instead, address the problems directly.

Any behavior in excess is harmful. Just as too much exercise can kill you, too much masturbation can distress your brains. Later, it will get more and more difficult for your brain to release these chemicals without increasing stimulation. To get more stimuli, individuals later get addicted to porn as pornography allows people to seek graphic stimuli. 

The only problem in masturbation addiction is your perpetual chase for the next brain kick and for that you will be expanding the possibilities. More masturbation and more porn will only be able to get you that rush of dopamine and endorphin later.

A person who is addicted will seek chances for masturbation at whatever cost. As a result, they will not be able to concentrate in work and will appear weird, sluggish or slow in society.

Such people also do not get the same kind of pleasure through normal intercourse later, which can adversely affect marital life. This will also affect the reproductive capability of a person.

When it comes to physical harm, excessive masturbation can lead to weak erection and premature ejaculation. It can also cause semen leakage and eventually impotence. An addicted person might feel stressed, fatigued and memory loss. Blurry vision, hair loss and liver dysfunctions are other side effects. 

Are you addicted?

When a person is addicted to anything, it means that he would go to any lengths to achieve it. This addiction could interfere with your routine work and you are not able to stop the addiction despite putting in strong efforts. Common symptoms of being addicted to masturbation include:

• Seeking out graphic or violent pornography
• Facing problems in your relationship because of masturbation
• Masturbating in inappropriate places such as offices, hotels, cars or in public due to extreme urge.
• Difficulty with time managementx
• Trouble spending time with your relatives, friends and children or in other hobbies.

Does Ayurveda have a cure for Masturbation Addiction?

According to Ayurveda, masturbation leads to a number of physical, emotional and mental troubles. Tiredness and lack of concentration are the major side effects of masturbation. Apart from these issues, there might be a possibility of infection in your genitals because of regular touch. 

 Although considered healthy when done in limitation, Ayurveda does not consider excessive masturbation a safe activity and has different treatments available. Ayurvedic principles are completely natural and plant-based. They do not use any chemicals and hence are absolutely safe. 

 Masturbation addiction is often a side-effect of poor sexual health. Ayurveda can help restore sexual health.

 Ayurvedic Remedies for Better Sexually Health

• If you are addicted to masturbation, Ayurveda can help you effectively treat the issue with some therapies. An Ayurvedic medication named Vajikarna Rasayana, can help you restore your libido with the most natural ingredients. 

• NF Cure capsules, Shilajit Capsules and Mast Mood Oil make the sexual organ more muscular. These capsules also repair the damaged tissues and nerves. These are herbal formulations and are totally natural.

• NF Cure Capsules are concocted with the perfect mix of Ashwagandha, Lauh Bhasma, Safed Musli, Sudh Shilajit, Kesar, Kavach Beej, Jaiphal, Swarna Bhang, Shatavari and Haritaki. All these herbs have been used since ancient times to cure problems related to masturbation. These herbs rejuvenate the brain and the body. They also increase the oxygen and nutrients supply to the body and divert its attention from masturbation. 

• Shilajit capsules are made up of Shilajit herb which provides the body with 85 essential nutrients that are not normally found in regular diet. These capsules provide enormous energy to the body and increase bone density and muscular power. Shilajit is very impactful on the nervous, respiratory and urogenital organs of the body. 

• Mast Mood oil is an herbal formulation that has lasting effects on the external male genital organs. The oil works like magic on the damaged nerves and tissues and repairs the flow of blood to these areas. 

 All the above mentioned Ayurvedic medicines can help one live a sexually healthy life but these should be taken only on prescription by a certified practitioner. 

For more interesting and educational content on human wellness, keep reading Indian Fitness Mantra.