Weight Loss

35 Superfoods that you’ll love to eat

35 Superfoods that you’ll love to eat

Superfoods can have a major impact on the way you feel. Other than meeting your vitamin and mineral needs, they help you shed your extra kilos, prevent chronic disease and achieve better health. We have come with some of the best superfoods that you won’t mind eating.

35 Superfoods for weight loss

  1. Coffee

The caffeine in coffee can fight edema and help your body get rid of excess fluids. Apart from drinking coffee the conventional way, you may also whip it into smoothies, or use them as a rub for meat. But it can also be a deadly weight loss product if you consume in excess.

  1. Collard greens

Collard greens are a great source of fiber that keeps you from overeating. A cup of cooked collards contains up to 0.68 grams fat, 4 grams protein, 5.3 grams dietary fiber and 9.3 grams carbohydrates – perfect for your daily requirements.

  1. Dark chocolate

Chocolate is a good source of monounsaturated fatty acids. It reduces appetite and control unrequired cravings. Also, its anti-inflammatory constituents cut down post-workout pain making exercising far more appealing to the body.

  1. Eggs

Eggs are rich in protein, healthy fats and essential vitamins in the right ratio. Egg whites boost metabolism, and its protein content reduces appetite. Though, there is no limit to the number of eggs you should eat in a week, avoid frying them.

  1. Figs

Figs are the healthiest substitution to artificial sweeteners and are the best way to deal with obesity (Know health facts about obesity). They double the rate of fat burning process in the body. Figs can be eaten whole, fresh or dried. Pair them with ricotta cheese or melons or add them up in your pies and cakes.

  1. Garbanzo beans

Garbanzo beans or chickpeas are low in calories and high in dietary fiber. It curbs your appetite and supports your dieting efforts. If you do not feel like eating raw, make into a creamy hummus and compliment it with raw vegetables.

  1. Grapefruit

With 90 percent water content, grapefruits act as a natural appetite suppressant. One serving of grapefruit contains only 53 calories and about 2 grams of fiber. Half a grapefruit before each meal could help a great deal.

  1. Greek yogurt

Greek yogurt is a very good source of calcium. A 6-ounce package of this yogurt can contain up to 16 grams protein, 20 grams carbohydrates and 5 grams fat. Use it as a substitute for mayonnaise in your favorite salad, or as yogurt smoothies.

  1. Green tea

The fact that green tea is filled with antioxidants that it can boost metabolism and help burn calories throughout the day is not a health myth. The flavonoids and caffeine burns unwanted fat and improves insulin action in the body.

  1. Kimchi

The spicy Korean condiment, kimchi is a rich source of vitamin A, B, and C. Its anti-inflammatory and cholesterol-reducing properties help you lose weight and cut down the risk of cancer.  Add it to your scrambled eggs or mix it with green veggies.

Know: 10 Best Gym in Jaipur

  1. Kidney beans

Protein-packed and fiber-rich kidney beans are a rich source of omega-3s and calcium. Serve yourself a big bowl of beans with chilli or make a bean salad by adding onions, peppers and garbanzo beans for better results.

  1. Lean proteins

Your body needs protein to maintain and repair its fat-burning muscle. Hence skipping it won’t help you reach your goals. Choose lean proteins like chicken, turkey, pork loin, sushi, salmon and ground beef in your diet.

  1. Lemons

Lemons are a rich source of vitamin C, flavonoids, potassium and strong antioxidants. Drinking its juice with warm water and honey in the morning can help you shed those extra pounds and strengthen immunity.

  1. Lentils

Lentils can be the perfect filling replacement for foods with high carbs. Half a cup of boiled lentils holds nearly 8 grams of fiber and 3.4 grams of fat-burning resistant starch.

  1. Mustard

Mustard is extremely low in calories and carbohydrates. A tablespoon of mustard in your food contains only 1.8 g of carbohydrates, 5 calories, 2.3 g dietary fats and can boost metabolism by up to 25 percent inducing a feeling of fullness.

  1. Oatmeal

Oats as your healthy diet staple for there are many reasons to back it up. They are affordable, packed with rich nutrients and can be endlessly customized according to taste. They work miracles on your waistline when cooked and is perfect for your healthy breakfast ideas.

  1. Oranges

Oranges are rich in vitamin C and dietary fiber. A medium orange contains about 3.1 grams of fiber which sums up to 12 percent of the daily required value. Vitamin C, on the other hand, maintains and repair your skin.

  1. Peanut butter

Peanut butter is the richest source of protein and healthy fats. It can curb hunger and keep your metabolism running smoothly. Go for peanut butter spreads or smear it on an English muffin at breakfast or on whole grain bread for lunch.

  1. Pears

Pears are a rich source of antioxidants and fiber. They reduce inflammation making working out easier for you. The low glycemic index absorb less carbohydrate in the bloodstream helping you shed weight faster.

  1. Pearl barley

Pearl barley is an excellent source of fiber, potassium, folate, vitamin B6 and low cholesterol. Fiber decreases the risk of heart diseases and resistant starch increases the feeling of satiety. This low-cal meal tastes best in stews and soups.

  1. Pine nuts

Pine nuts are a rich source of pinolenic acid which is a wonderful appetite suppressant. Its monosaturated fat content decreases the level of cholesterol in the body. Use them as delicious pizza toppings or have them sprinkled on salads.

  1. Pistachios

Pistachios have the least calories compared to any other nut variety available. They contain high levels of vitamin B6, potassium and phosphorous that benefits your diet goals. Munch them with fruits as snacks to benefit your weight loss plan and lose belly fat in the process.

  1. Plantains

The lesser sweet cousin of banana, plantains are starchier and much more versatile in the kitchen. They are a rich source of carbohydrates with low-fat content. Its vitamin C content fights free radical damage in the body.

  1. Potatoes

Potatoes are a great source of resistant starch and help your body burn fats faster.  White potatoes contain the same amount of fiber as an apple. Have your potatoes baked with steamed broccoli or serve with a poached egg for breakfast.

  1. Popcorn

Popcorn happens to be a healthy filling snack high in fiber and low in calories. Since it is filled with air, you can relish on a large portion without having to worry much on your calorie intake. In fact, three whole cups contain only 100 calories.

  1. Pumpkin

Half a cup of pumpkin contains only 40 calories and 8 g of dietary fiber. However, you need to substitute it in your diet for food with higher calories. For example, instead of eating a pumpkin pie for dessert, go for a warm pumpkin with cinnamon.

  1. Quinoa

Quinoa contains a hearty dose of protein, fiber, minerals, iron and magnesium. Its low glycemic index help maintains blood sugar level in the body. This extremely versatile grain can be baked into patties, cookies or muffins.

  1. Raspberries

Raspberries are low in calories and high in fiber which makes it an ideal fat burner. Make it into a puree and pour over fruit salad, pancakes or waffles. Also, try adding chilled ripe raspberries to your champagne to celebrate special occasions.

  1. Red wine

A glass of red wine every day can lead to smaller waists and lesser abdominal fat. Antioxidant resveratrol found in grape skin converts white fat into beige fat which is easier for our body to burn. Match it up with the right food habits and regular workout.

  1. Salmon

Salmon is a lean protein healthy enough to replace those fatty red meats and junk food in your diet. It boosts metabolism and aids in weight loss. Broil your salmon with various herbs, garlic and spices.

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  1. Spinach

Spinach is an abundant source of iron, folic acid, vitamin K, vitamin C, lutein and other powerful antioxidants. It is rich in dietary fiber which boosts satiety and keeps you full. Eat a salad for your lunch or use it as a pizza topping.

  1. Sweet potatoes

Sweet potatoes are an abundant source of resistant starch which is what makes it a healthy addition to your weight loss plan. Since they are naturally sweet, they can be a healthier replacement for your carb-based desserts.

  1. Vinegar

The acetic acid in vinegar prevents the accumulation of excess fat in the digestive tract. The acid also increases metabolism making it easier to burn off calories consumed during the day. Vinegar is best used on salad dressings.

  1. Water

100% calorie-free drink it is, consuming water before meals can suppress your appetite and boosts your caloric burn. You also get a healthier and younger looking skin. Eight 8-ounce glasses for the average person in a day would suffice.

  1. Whole grains

Whole grains are naturally low-fat and cholesterol free. They are rich sources of fibers, minerals, vitamins, antioxidants and phytochemicals. Switching to 100% whole-grain makes you 49 percent less susceptible to major weight gain.

Superfoods make for the best nutritional powerhouses. They fight and help you solve every darn problem. Stock up your fridge already!

Posted by Meenal in Fitness, Health, Weight Loss, 0 comments
Weight Loss: 5 Deadliest Weight Loss Products That Can Kill You

Weight Loss: 5 Deadliest Weight Loss Products That Can Kill You

Weight loss is a tough journey. Which is why we tend to fall for “products” that promise us that we can eat anything or skip those tiring workout sessions and wake up toned and skinner the next day. This idea sell.

So, speaking of products, there are a lot of solutions to achieve weight loss goals out there. They are everything from pills to natural supplements to even drugs. Interestingly, some of them even help you lose weight.

How do you ask?

While some reduce your appetite, some reduce absorption of nutrients and some others increase fat burning in the body.

The problem is such abrupt mechanism can cause serious harm to the body. We are saying this for a reason. Here are 5 weight loss products that you should never try.

5 Worst Weight Loss Products that you should not try

  1. Waist Trainers

These babies are a modern take on the sixteenth-century corset, made popular by the Kardashian clan. They suck your midsection in by compressing you into an hourglass shape. Makers of the product claim that it can metabolize fat, reduce food intake and release toxins. But the argument has zero scientific base.  

The truth is with waist trainers you will have trouble breathing. As your stomach will be pushed into your spine, you won’t feel like eating. You will be losing fat to some extent, but it is definitely not a good long-term solution to lose belly fat.

  1. Infrared Sauna Tent

They are portable infrared sauna tents that work by increasing a person’s metabolic rate (at least says so in the packaging).

But the truth is it is extremely uncomfortable and exposure to prolonged hot sauna can be dangerous to the body mechanism. The promise of effortless weight loss may sound tempting, but what actually happens is the loss of water weight which can result in severe forms of dehydration.

  1. Slim Green Reduce Cream

Slim Green is a sculpting cream that claims to tone the stomach, butt, thighs, legs, and arms without having to take a pill. It is made up of a combination of water, oil, and chemical with no scientific proof that it works. The ingredient paraffin oil can even have laxative effects if consumed orally. Instead, find the best workout routine for your age and get going.

  1. Slendertone

Slendertone is a toning belt accompanied by a smartphone app to track the progress. What it claims is the belt sends electrical signals that exercise the stomach muscles and give toned abs in six weeks.

Although researchers have found that neuromuscular electrical stimulation can affect the muscle strength and waist girth positively, it plays absolutely zero roles in burning body fat.

You can buy all the fitness gadgets you want, but none can beat the effect of maintaining a sound exercise program with a healthy diet formula.

  1. Diuretics

You must know them as ‘water pills’ that are commonly used to treat conditions like high blood pressure. They help flush sodium and water out of your body. But they should not be used to lose weight, especially not without a doctor’s prescription. You can become severely dehydrated and when taken with certain medications, it may cause an overdose.


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  1. Caffeine Supplements

Yes, caffeine boost metabolism and has fat-burning advantages. With supplements, you can even burn up to 100 extra calories a day. But they are not worth. When the amount of your caffeine intake is higher than a certain level, you risk side-effects like anxiety, insomnia, irregular heartbeat, diarrhea, and hallucinations.

To sum up, adopting a better lifestyle and food habit will never go out of fashion. And works better than all the products combined.

Posted by Meenal in Fitness, Weight Loss, 0 comments
Here’s what you don’t know about obesity

Here’s what you don’t know about obesity

Human behavior is complex. We are driven by various biological, genetic, behavioral, social, cultural, and environmental influences affecting our day-to-day lives. Obesity was not even considered a problem in the last century, but it has emerged as one of the biggest health problems in the world today.

We are exposed to the risk of developing diseases like diabetes, cardiovascular disease, cancer, stroke, dementia and various others. While many factors may influence weight gain, the basic ones include the following:

Factors that cause obesity

  •    We have become more dependable on machines and very less active otherwise. We are leading a hectic and stressful lifestyle.

  •    People have lost control over their eating behavior. The food we love so much (the junk) are just a few refined ingredients mixed with highly engineered chemicals that taste so good that we cannot avoid its temptations.

  •    Next is excess fructose (added sugar) consumption that causes insulin resistance and elevated insulin levels.

  •    Other factors include unhealthy life choices like not consuming enough fruit, vegetables and unrefined carbohydrates, drinking too much alcohol, eating larger portions than required, lack of exercise and physical activity, less sleep, depression, consumption of drugs such as contraceptives, steroid hormones, diabetes, antidepressants and blood pressure pills.

Cure for obesity   

 Weight loss is influenced by 80% of your eating habits and 20% working out. Thus, feeding on the wrong food habits can make you obese. Limit your energy intake from sweetened beverages, saturated fat or salt and sugar content processed food. Couple it up with increased physical activity and you are good to go.

The golden rule is to never skip on breakfast as it is the most important meal of the day. It provides a steady stream of energy and also prevents unhealthy snacking.

Also, stop nibbling between meals. Train yourself to have less food. However, you can always eat 4-5 mini meals spaced 2-3 hours apart during the day to increase your metabolism.

There is no better option to prevent obesity than physical exercise. Start with brisk walking in the morning. Other activities include yoga Classes, gym and aerobics. Age also plays an important role in weight loss.


Chances of younger people getting into the shape with minimal efforts are higher compared to those on the other side of thirties and looking for weight loss. Hence, special attention needs to be given to their eating habits.

Yogic management for obesity

Heard of yogic management? It is a concept based on having a controlled and balanced diet besides maintaining other factors like breathing techniques, relaxation and meditation.

We should eat only the adequate amount of food our body needs – no more, no less. It needs to be accompanied by regular exercises, intermittent water fasts, yoga asanas and pranayama. Yogic management guarantees weight loss.  

If you are new to yoga, learn easy yoga positions for beginners.

According to yogic text Hatha Yoga, pranayama can help burn excess fat in the bodyweight. The most effective pranayama practices for weight reduction include

a) Kapalabhati and
b) Anulom Vilom Pranayama.

Kapalabhati or the skull cleansing breath involves deep inhalation and exhalation. One is required to sit in a comfortable posture with the spine positioned erect. The stomach is drawn in with every forceful exhalation and air is filled again with normal inhalation. This asana helps to reduce fat around the belly.


Related:  Intermediate Yoga Poses You Should Know

Anulom Vilom Pranayama reduces weight too. This is done in Padmasana with eyes closed. The right nostril is closed with the right thumb and the air is filled in with the left nostril. Then the right thumb is released and the air is exhaled from it. The same is repeated for the left nostril.

Obesity is no less than an epidemic. It needs to be discussed repeatedly so people are aware and adopt a healthy lifestyle. It’s time you take the plunge too!  

Posted by Meenal in Fitness, Health, how to lose weight, Weight Loss, Yoga Classes, 0 comments
10 Workout quotes to fight your mid-week blues

10 Workout quotes to fight your mid-week blues

Are you starting to feel demotivated with your workout routine? Are you disappointed because you aren’t getting the results as fast as you thought you would? Don’t find it worth anymore?


C’mon! Do not feel bad. Getting a little disappointed is okay. Most of us feel this way at times. It is completely natural to have your doubts.


But what is unnatural in your weight loss journey is to give up. You need to push through the temporary blip and get moving. How do you do it?


A little motivation and inspiration might just do the trick, so you live a healthy lifestyle. It usually takes just a sentence to get to work out. We have 10 of those.


10 Fitness quotes to inspire your weight loss goals


  1. “You don’t get the ass you want by sitting on it.”


Nothing in life comes for free. So, if you want something… GET UP and GET GOING! You aren’t going to get in shape by sitting on your butt. And when you are out there, try these 10 Ways to Achieve Weight Loss Goals.


  1. “Your body can stand almost anything. It’s your mind that you have to convince.”


Habits do not get developed overnight. The logical side of your brain will agree to it. But it’s the emotional side that needs more convincing. Do not get tricked into lazying around.


  1. “Fitness is like a relationship. You can’t cheat and expect it to work.”


When you cheat, you only hurt yourself. So instead of coming up with plans to cheat on your workout routine, why not look for ways to actually do it without making a fuss?


  1. “My protein shake brings the boys to the yard. And they’re like: your muscles are hard. Damn right, my muscles are hard. I could train ya, but I’d have to charge.”


No no! Not all protein sources are dull. You can never get bored of chicken breasts and fish filets if you know the trick.


  1. “Respect your body. It’s the only one you get.”


Yes, it’s just the one you get in a lifetime. You cannot afford to think of your body as your nemesis. Though it can be tempting to lazy around, but hit the best gym in Jaipur and add more intense workouts with each passing day.


  1. “Use the 21/90 rule: It takes 21 days to create a habit. It takes 90 days to create a lifestyle.”


Do not be that kind who try something new for a week, get tired and simply give up. Rightfully said, it takes time to create a habit and patience to create a lifestyle out of it. Invest well to get the body you are proud of.


  1. “Do it because you love it, not as penance for pie. Workout because you love your body, not because you hate it.”


Exercising is not punishment for your body. You should feel confident in proclaiming. Love your body, so you do not compromise on becoming the best version of yourself. Keep fixing where you feel is the need.


  1. “Knowing you are worth the effort, the hard work, the love, the sweat, the tears, and all the beauty and prosperity that comes through it, and continue to flow towards you as the result.”


No one else, but YOU are responsible for whatever happens to your body. So when bad days hit, don’t get emotionally invested in them. Ditch them for hard work and sweat.


See Also: Find the best workout routine for your age


  1.  “The more you step onto your yoga mat, the more you get to uncover and discover the true essence of this practice. Working out becomes overrated, working in becomes your main priority. Keep showing up.”


Yoga is about inner peace and overall well-being. It should not be tough to keep you on track.


  1. You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.”


‘Coz of the pain and effort, working out can feel like a drill with each passing day. The trick is to get your priorities straight, no matter how painful it gets.


A good dose of inspiration is always welcomed. Hope these fitness quotes help you in the long run.

Posted by Meenal in Excercise, Fitness, Health, Weight Loss, 0 comments
4 Health myths that you should let go

4 Health myths that you should let go

An apple a day keeps the doctor away. Carrots give night vision. Organic food is more nutritious. Eat small meals throughout the day.

False, nope, false and nope.

Its time you put an end to misconceptions and myths about health and the human body. What you believe is right can be flat-out wrong. We have rounded up five most popular health opinions that are completely untrue.

4 Popular health opinions that you thought were true

#1 Organic food is pesticide free and naturally more nutritious

No, organic food is not free of pesticides. Farmers are permitted to add naturally derived chemicals in their produce – which in some cases can be a lot worse than their synthetic counterparts. But then again, the level of pesticides is very low in both organic and non-organic foods. Therefore, it is not an issue of major concerns.

If you consider eating organic food for its nutritional benefits or for weight loss goals, you do not get any advantage over non-organic food.

#2 It is okay to eat food within five seconds of dropping it on the floor

Imagine the cupcake you really wanted to eat falls on the floor. If no one is watching, you might just pick it up, dust it off and eat, right? If asked you will come up with the five-second excuse stating it’s safe.

Sorry to burst the bubble, but bacteria can contaminate that cupcake within milliseconds. Then again, if your food is moist, it will attract more bacteria. Also, there is no such thing as safe duration. The only factor safety depends on how clean the dropped surface is.

So, we would ask you to avoid it, because it’s up to you. But if it is a busy street, like near the best fitness center in Jaipur, we would want you to think twice.

#3 You can eat as much low-fat food you want

Whether you are into strength training or any other form of best workout routine, it will do you no good if you eat low-fat junks to satisfy your taste bud.

Here’s a food fact. Regular food tastes like cardboard when all the fat has been taken out of it. Therefore, food manufacturers add other things like artificial sweeteners like aspartame, high fructose corn syrup, etc. to compensate for the absence of fat.

NOTE that artificial sweeteners are NOT better for you than sugar. Rather it increases the risk of obesity, diabetes, heart disease, depression, and even premature delivery.

#4 Eat many mini meals throughout the day

You must have heard this a lot. Instead of sticking to three large meals, eat many small meals throughout the day to manage your metabolism.

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But studies say, this does not make sense. Yes, eating raises the rate of metabolism, but the amount of energy used depends on the amount of food we eat and not on the count of meals. Also fasting is good for your health.

Now that you are aware of these health myths, also find out the 5 most common workout mistakes and how to fix them.

Posted by Meenal in Excercise, Fitness, Health, Weight Loss, 0 comments
High Reps or Low Reps: What get results?

High Reps or Low Reps: What get results?

If you are a regular at the gym (one such is Fit O’ Clockbest gym and fitness center in Raja Park, Jaipur), you must have noticed the contrast between how men and women lift weight differently.


While you may find guys lifting a ton of weights for a few reps in the effort to increase muscle strength, women on the other hand curls 5-pound dumbbells for around 25 reps to tone their arms.


Most gym & fitness centers make us believe that high reps lead to fat loss and low reps to strength.


But is it really true?


Let’s help you upgrade your knowledge on reps and loads today!


Basics of Strength Training – Things you need to know


Fit O’ Clock, the best health club in Jaipur focuses on repetitions (reps) and sets as the foundation of the majority of its strength training programs. Reps represent how many times (quantity in number) you complete a movement.


  •         1 to about 6 such movements is counted as low reps.
  •         8 to 12 such movements are counted as mid-range reps.
  •         More than 14 such movements are counted as high range reps.


Sets, on the other hands, stand for how many times you have completed a rep scheme. So, if your trainer prescribes 3 x 5, it means he is looking for sets of 5 reps, i.e., you need to complete the exercise 15 times but taking mini breaks between each set of 5.


How heavy is ideal for your body?


Here’s something you need to know. Each rep scheme that you complete will have a different effect on your muscles. In case of low reps, you will start to wear out toward the end. In higher rep, though you may not fail, you will feel fatigued. The rule of thumb is to choose a weight that challenges your body. But it does not mean you have to exhaust yourself for that matter completely.


See Also: 7 Popular muscle gain myths we need to stop believing in


High Reps or Low Reps for Weight Loss


Here’s something most of us have been getting wrong! We believe that the amount of weight used during a workout or the number of reps we do helps us lose weight. But no, that’s not true. It is instead all about the intensity of the exercises we commit to. Take less rest between exercises to burn more calories and increase metabolism.


High Reps or Low Reps for muscle building


While some researches back the popular belief that reps under 15 are good for muscle building, some others believe that both light and high reps can be equally effective. And no! A heavier weight does not automatically build muscles. Your diet plays an important role, plus the intensity of the workout.


Related: Cardio or MRT: Which workout burns more fat?


Verdict: Should you go light or go heavy?


So which is the ideal strength training program for your body? Trainers at the best gym in JaipurFit O’ Clock has a tip for beginners. Start with low weight high reps or moderate weight moderate reps!


So, to go light or to go heavy is totally your call. Because at the end of the day, both build muscles and give the toned appearance.

Posted by Meenal in Excercise, Fitness, Weight Loss, 2 comments
Burn More Fat – Cardio or MRT: Which workout burns more fat?

Burn More Fat – Cardio or MRT: Which workout burns more fat?

In Jaipur, Fit O’Clock is the largest gym and fitness center. This health club offers personal trainers for individual-specific training. As the best gym in Raja Park, we approached them for insight into cardio and resistance training.


When it is about fitness and fat loss, most of us (including me) do not know what the best thing to do is? What routine should I follow at the gym near me? Is there any special diet? What about cardio? Is it helpful?


Too many unanswered questions!


Let’s pick one at a time. Today, we shall discuss the advantages of traditional cardio workout and metabolic resistance training and find out which is best for you.


Sounds interesting? Then let’s move on.


What is Cardio?


They say cardio can help you lose weight. But first, what does the term ‘cardio’ stand for in the gym & fitness industry?


Cardio is any form of workout that increases the heartbeat and makes your breath heavy. It requires the use of large muscle groups and demands increased oxygen to the muscles for a longer period (say 30-60 minutes). Exercises like Pilates, yoga, boot camps, and weight training are examples of cardio.


What is Metabolic Resistance training?


Metabolic Resistance training induces strength building. It focuses on exercises that accelerate metabolism. MRT can help build muscle and shed body fat (weight loss).


It is also known as anaerobic training. With high intensity, full body exercises, MRT will leave you out of breath, hence the term anaerobic. The concept is to fit in more exercises within a limited amount of time.

Related: The Truth About How to Lose Belly Fat

Traditional Cardio vs. Metabolic Resistance Training


  1. Traditional cardio focus on building endurance. And since there is no high-intensity workout involved, they can be stretched for a longer period. Like cross trainer or running on the treadmill.


On the other hand, metabolic resistance training is about variation. You can work with weights on day 1, circuits on day 2, bodyweight exercises on day 3 and even mix them all up in between.


  1. Traditional cardio is immensely time-consuming (and not to forget boring). Plus there is also a downside. With time, our body tends to get comfortable to the workout and increasing the need to work longer to get the same results.


However, so is not the case in metabolic resistance training. As our body is exposed to different levels of intensity, a significant amount of calories are burnt in lesser time and continues to do so for up to 48 hours even after a workout. Such is the beauty of MRT.


  1. Yes, traditional cardio can also help you lose weight (but has little effect on strength and muscle building). Since endurance is the main focus of all exercises revolves around the same. Which is why traditional cardio may take comparatively more time to get in shape.


Metabolic resistance training, on the other hand, focuses on strength building and metabolism. It can quickly get you into shape.

see also: Biggest Fitness Trends 2018

The Verdict

Traditional cardio or metabolic resistance training? It all narrows down to you as an individual. You need to understand your goal first and what you love.


If you do not mind steady state, long-form exercises, cardio is your way to go. But if you are more inclined towards variations, give MRT a shot.


Lured into hitting the best gym in Jaipur, already?

Posted by Meenal in Excercise, Fitness, Weight Loss, 2 comments
Lose Belly Fat – The Truth About How to Lose Belly Fat

Lose Belly Fat – The Truth About How to Lose Belly Fat

Weight loss comes with a price, and so does those flat abs that you crave so much to the extent of hitting the gym 24 hours a day (only if it had been possible!).


We want you to get this straight – that losing belly fat takes more than sweating your way out in the best health club near you (Fit O’ Clock – if you are from Jaipur) or skipping on those carbs.


With your mental health, cortisol levels, nutrition, hormones and intensity of workouts playing an active role, experts are of the opinion that there is no one formula to shed those belly fats.


So, where do you start? Well, don’t worry! We have got you covered.


Below is 5 top tricks and trainers’ advice on how to start dropping those pounds before you know it.


Top 5 Proven Tips to Lose Belly Fats


  1.    Jump start your day early

Every morning you wake up two choices. Either continue to sleep with those extra fats lounging on the bed or get up early and get fit. According to studies, if you doze past 10:30 in the morning you will end up gobbling nearly 250 more calories over the day. Just a short period of early morning exposure to sunlight can have a wonderful effect on your BMI.


  1.       Big and balanced breakfast

They say ‘breakfast is the most important meal of the day’ for obvious reasons. It gets your metabolism rolling after a period of fasting since the last meal you had the previous night. Also, it controls your mid-morning hunger so that you do not binge on unhealthy foods. The best kind of weight-loss breakfast is a platter full of nutrients. Pair whole eggs with whole-grain toast and fresh fruit is enough to get you going.


  1.       Have your carbs before bed-time

You need not cut down fat to lose fat. Carbs are essential, and timing is to be kept in mind. Strict ‘nay’ in the morning and a big ‘yay’ at night.  Non-processed carbohydrates like white rice, sweet potatoes, etc. create serotonin in the body that helps you sleep in a calm, relaxed state.


  1.    Not to forget weight training

With sleep and nutrition covered, next is you need to lift. Go out and hit the best gym in raja park or the best health club near your locality to shed those belly fats faster. Resistance training is key. Most trainers support the idea that 16 weeks of weight training can boost metabolic rates by 7.7 percent ( just enough to get rid of those extra inches). Enroll yourself in the best health club, incorporate a yoga class or swimming lessons.


  1.    Keep moving

Let’s speak stats. If you jog the equivalent of 12 miles a week, you can burn 67% more calories than by resistance training. But, if you do not like jogging, don’t give up just yet! Aim for 45 minutes of brisk walking every day instead, and it will still do the trick.


The Bottom Line


The first thing you need to do while planning your flat belly routine is to program yourself mentally. You need to be comfortable in your skin to gain confidence.


No matter how hard people make it sound, losing belly fats is actually pretty easy (if you can get the facts straight!). Apart from a balanced diet and good sleep, spending a few dollars in a fitness center in raja park can get the shape you have always dreamt of.


Ask yourself the question – which is the best gym near me? Go Out & Get Rolling.

Posted by Meenal in Fitness, Health, how to lose weight, Weight Loss, 1 comment
Weight Loss Goals – 10 Ways to Achieve Weight Loss Goals – Updated

Weight Loss Goals – 10 Ways to Achieve Weight Loss Goals – Updated

Most of the time we end up giving up on our weight loss goals. Coming to think of it, it is actually our unrealistic expectations that makes the process look harder and unachievable.

Weight loss may require changing our lifestyle to a great extent (which is often easier said than done). You cannot do so without making a few compromises. The trick is simple – No pain equals no gain.

Losing weight is not always about stocking up on diet foods and hitting the gym (Fit O’ Clock – best gym in Jaipur).


We have come up with 10 easy ways that will help you achieve your weight loss goals in no time.

  1. You need to figure out your ideal body weight (IBW)

Knowing about your body weight is both important and crucial when it comes to losing body fat. There is a simple formula to find out approximately how much should you weight.

For men: IBW= 50 kg + 2.3 kg for each inch over 5 feet

For women: IBW= 45.5 kg + 2.3 kg for each inch over 5 feet.

Going by this math, if a women is 5’6” tall, her ideal body weight should be around 59.3 kg. However, this is just a rough estimation. For a more accurate number, you can always consult your fitness instructor or your doctor. Figuring out your IBW really helps in putting things into perspective which is turn shall influence your weight loss goals.  

  1. Have your goal strictly defined (tweaks can come later)

Pitch your body a realistic goal. Ask yourself why you want to lose weight. Is your vision athletic, aesthetic or both? This will give a firm direction to your goal. Have a mental picture of your end result to keep you motivated.

Most people never really care to focus on their goals. They miss workouts or switch programs every few days. Fitness is all about figuring out what you want for your body. You can choose almost anything and lead it towards a direction.

  1. Plan your food choices properly

Choose your food habits wisely. It can get tricky because having to eat the same food everyday can leave you demotivated. Everyday should be planned according to different eating patterns. Plan your work day, vacation day, or weekend in advance so there can be no excuses.

But then again, do get too hard on yourself. You can totally customize your food habits when need arises (like for that surprise office party in your honor or the likes).

Join – Best Gym In Raja Park

  1. Trick yourself into drinking lots of fluids

Staying hydrated is key when it comes to achieving weight loss goals. It does not always has to be water. Replace your sugar-infused beverages with tea, or freshly squeezed fruit or vegetable juice.

But when it comes to water, keep a bottle always handy. Drink water whenever you can and not just when you are thirsty. Have a glass when you wake up in the morning, a few glasses between each meal, a glass after meal and also during workout.

  1. Do not fall into cravings

Only your will power can help you ace this point. Especially when you are dieting, cravings come out from nowhere and soon you may find yourself nibbling on a bag of potato chips.

Worry not! We have built a defense mechanism for you. Keep fresh cut fruit, vegetables with hummus or homemade popcorn in stock so that the next time you are hit by such cravings, you know where to go to.

Also Read : 7 Tips For A Refreshing Summer – Fit O’ Clock

  1. Make adjustments if or when needed

If you are on a vacation, holiday or during special celebrations, you are bound to enjoy a lot of calories. This can mean major setbacks on your weight loss spree.

However, you can always bring about a balance by hitting the gym (Fit O’ Clock – the best gym in Raja Park , Jaipur) to burn those calories. For example, brisk walking or jogging for 50 minutes can burn off all the calories in a large vanilla latte with whipped cream or strength training of 1 hour and 30 minutes can burn snack-sized bag of chips.

  1. Keep track of your weight loss achievements

Keep detailed records of your entire goal setting and achievement process i.e. what are your doing every day and what have you achieved so far.

It helps you stay focused on one hand and comes handy while planning your next step on the other. You can also keep a track of what’s working and skip what’s not.

  1. Eat balanced diet

Make sure you are taking all the nutrition your body requires. Build a proper balance between meals and snacks. Remember, you need to feel full and satisfied after every meal.

Your snack should be the ideal combination of protein-rich food with a nutrient-rich carbohydrate choice. Carbohydrates build your brain and protein repairs your muscles.

  1. Losing weight is about result and not goals

Goals help you get results. Therefore, it is crucial too.  Set goals that are possible to achieve. However, remember, if your goals are not keeping you motivated, they are not worth fighting for.

Set short-term goals based on something that you desire. Take some extra time to prepare your list. Give yourself a reason to start each day.

See Similar : Food Habits to Follow With Or Without A Diet – FIT O’ CLOCK
  1. Visualize the bigger picture

Eating healthy and being physically active is always good for your health. Try to set your goals looking at the bigger picture – beyond weight loss. Focus on feeling better and how to stay at the peak of your health at all times. Learn how to cook healthy or a new physical activity. These will keep you motivated and happy.

Small changes in your daily routine is enough to lose weight than you do so by occasional dieting. Hope these tricks help you to off load those extra kilos and achieve weight loss goals. Get Moving!

Posted by Meenal in Health, Weight Loss, 11 comments