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10 Easy Healthy Recipes To Cook In 13 Minutes Or Less

10 Easy Healthy Recipes To Cook In 13 Minutes Or Less

Nothing feels good when we are hungry. So, why invest hours cooking when a healthy feast could be only a few minutes away? Make one of these easy recipes in under 11 minutes or less.  

10 Yummy Healthy Recipes To Treat Your Taste Bud

 

  1. Raw Cacao and Blueberry Smoothie

With dripping flavors of blueberry, vanilla, cacao powder and coconut milk, this amazingly flavored smoothie is super YUM. You can make it within 5 minutes but if you are too lazy in the morning, you can simply whip this up at night and carry it on the go the next day.

Total Time: 5 minutes

Ingredients

1 cup coconut milk, 2/3 blueberries (fresh or frozen), 1 tbsp raw cacao powder, 1 tbsp chia seeds, 1 tsp vanilla extract, 5-6 cubes of ice

Method

Simply add all the ingredients in a blender and blend until smooth.

 

  1. Poached Egg and Avocado Breakfast Salad

You should start your day with a solid breakfast . So, how about salad?

Here’s a new improved salad recipe that you will love. Savory, easy to make, gluten-free, and SO delicious!

Total Time: 10 minutes

Ingredients

7 grape tomatoes, 1/4 cup cooked quinoa, 1 tbsp pistachios, 2 eggs, 1 avocado, 2 cups lettuce, salt/pepper

Method

Step 1: Poach both the eggs.

Step 2: Layer the lettuce, then tomatoes, next cooked quinoa, and avocado, and pistachios on top.

Step 3: Place the poached eggs on the top and add salt/pepper to taste.

 

  1.  Single Serving Blueberry Muffin

More of a healthy dessert, this version of microwavable blueberry muffin can be your guilt-free way to start your day. It is filled with the goodness of almond milk, flaxseed, sorghum flour and applesauce. Bake and indulge!

Total Time: 10 minutes

Ingredients

1/2 cup frozen unsweetened blueberries (defrosted 10 minutes), 1/3 cup unsweetened vanilla almond milk, 1/4 cup unsweetened applesauce, 1/2 tsp vanilla extract, 6 tbs sweet white sorghum flour, 1 tbs ground flaxseed, 1 tsp double acting baking powder, 4 packets natural sweetener, 1/8 tsp salt

Method

Step 1: Add frozen blueberries, milk, applesauce and vanilla in a bowl and stir them together.

Step 2: Take the sorghum flour, flaxseed meal, baking powder, sweetener and salt is a different bowl and whisk them together.

Step 3: Add all the dry ingredients in the batter and stir them together.

Step 4:  Spray the cooking bowl with cooking spray and pour the muffin batter.

Step 5: Microwave for 4 – 5 minutes. Let it cool slightly and enjoy!

 

  1. Peanut Butter Breakfast Toast

Looking for a classic, healthy breakfast idea? This Peanut Butter Breakfast Toast will make for a perfect post gym workout snack too.

Total Time: 3 minutes

Ingredients

1 slice whole grain bread, 1 tablespoon peanut butter, your favorite toppings (banana slices, berries, chia seeds, chocolate chips)

Method

Toast bread, spread on peanut butter, sprinkle on toppings and enjoy.

Step 1: Toast the bread slice.

Step 2: Spread peanut butter on the bread.

Step 3: Add your favorite topping and you have got yourself a healthy quick savory to devour.

 

  1. Special Muesli

Museli is yum, yum, yummy! Our version is a combination of yogurt, nuts, and berries – just enough to brighten up your breakfast table and achieve your weight loss goals.

Total Time: 5 minutes

Ingredients

1/2 cup plain fat-free Greek yogurt, 1/2 tbsp chia seeds, 1/4 cup unsweetened muesli, 1/2 cup fresh strawberries (sliced), 1/2 banana (sliced), 1 tsp honey.

Method

Step 1: Pour the yogurt into a bowl.

Step 2: Top it with the banana and berries.

Step 3: Sprinkle the muesli over it.

Step 4: Drizzle honey to taste.

 

  1. Sweet Potato Waffle Breakfast Sandwich

This recipe is full of protein and good fats. A great way to kick-start your day so you can be full for quite some time later.

Total Time: 11 minutes

Ingredients

2 large eggs (divided), 1 small sweet potato (grated), 1/4 tsp cumin, 1/8 tsp paprika, 1/8 tsp garlic salt, 1 tsp oil (extra for waffle iron and frying pan), 1 cup kale (chopped), 1/2 medium avocado (sliced), salt/ pepper (to taste)

Method

Step 1: Heat the waffle iron and grease it well.

Step 2: Whisk 1 egg in a mixing bowl.

Step 3: Add the grated sweet potato and a tsp oil. Mix them well.

Step 4: Let the waffle iron be completely heated. Pack the sweet potato hash mixture into the iron and press it gently. Let it cook for 4-5 minutes, until lightly golden.

Step 5: Take a pan with oil on medium heat. Sauté kale until slightly crispy.

Step 6: Scramble egg in the same pan.

Step 7: In the meantime, your sweet potato waffle should be ready. Remove them with butter knife and transfer to plate. Layer with kale, scrambled eggs and avocado. Add sugar and pepper to taste.

 

  1. No-Bake Oatmeal Bars

These no-bake oatmeal bars are perfect for your lunch box. Make a big batch of these over the weekend and enjoy a week’s worth of snacks.

Total time:  11 minutes

Ingredients

1/2 cup peanut butter (unsweetened), 1/4 cup honey, 1/4 cup coconut oil, 1 cup oats, 1/3 cup dried blueberries, 1/3 cup toasted pepitas, 1/3 cup dried coconut (unsweetened), pinch salt

Method

Step 1: Melt peanut butter, honey and coconut oil together in a bowl.

Step 2: Remove it from heat and add oats.

Step 3: Mix the remaining ingredients.

Step 4: Press into a pan and line with parchment paper.

Step 5: Chill for two hours and cut into bars.

 

  1. Chicken Hummus Wrap

It has chicken, it has hummus. It is perfect to satisfy your savory cravings post exercise at your workstation. What’s the advantage? You can add anything you want.

Total time:  13 minutes

Ingredients

1 cup chicken (cooked and shredded), 1/2 cup hummus, 3 whole-wheat tortilla

Method

Add the chicken and hummus in a bowl and serve on the tortilla. You can use sandwich bread, salad and cracker as variant too.

 

  1. Coconut Green Pasta

Coconut pasta? Sounds interesting? Of course, it does! The recipe is basic with a twist of coconut milk added to perfection to create a unique flavor.

Total time:  11 minutes

Ingredients

400-gram gluten-free pasta, 1 teaspoon extra virgin olive oil, 4 cloves of garlic, 1 tsp chili powder, 400-milliliter coconut milk, 1 tbsp lemon juice, 1 teaspoon ground ginger, Black pepper (to taste), 2 cups spinach

Method

Step 1: Add olive oil in a pan and sauté the minced garlic and chili powder until golden brown.

Step 2: Add coconut milk, ground ginger, lemon juice and pepper. Cook on medium heat for five minutes.

Step 3: Pour the mixture in a blender, add the spinach and blend until smooth.

Step 4: Next, cook pasta by following packet directions.

Step 5: Drain the pasta. Add the sauce and mix them well. You can cook it for five more minutes if you want an intense flavor.

 

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  1. Migas

This one happens to be a classic Mexican breakfast that you can revamp for dinner. Get those tortilla chips, plenty of veggies and just the adequate dose of cheese and start cooking. No health myths attached to this one.

Total time:  13 minutes

Ingredients

12 large eggs, 1/4 cup milk, 1/2 teaspoon ground cumin, 1/2 teaspoon fine sea salt, 1/2 teaspoon freshly cracked black pepper, 1 tablespoon olive oil, 1 small white onion (peeled and diced), 1 jalapeño (seeded and finely chopped), 3 cloves garlic (minced), 2 large handfuls corn tortilla chips (crumbled to an extent), 2/3 cup salsa, 2/3 cup Mexican-blend cheese (shredded), your favorite toppings (diced red onion, sliced avocado, diced tomato, chopped fresh cilantro, extra salsa)

Method

Step 1: Whisk the eggs with milk, cumin, salt and pepper in a large bowl.

Step 2: Next, pour oil in a pan on medium-high.

Step 3: Add onion and jalapeño. Sauté for five minutes until soft and translucent.

Step 4: Add garlic. Sauté for an additional one minute.

Step 5: Add the egg mixture and cook for five minutes by stirring frequently. Let the eggs scramble.

Step 6: Stir in the salsa, cheese and tortilla chips. Cook for an additional two minutes.

Step 7: Add salt and pepper to taste. Garnish with your favorite topping.

Skip the grumbling tummy and the cranky mood and indulge in a mouthful of delicious diet fixes.

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

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 gajendra in Fitness, Weight Loss, 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 gajendra 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 gajendra in Excercise, Fitness, Health, Weight Loss, 0 comments
5 Most common workout mistakes and how to fix them

5 Most common workout mistakes and how to fix them

Planning on starting an exercise program? You are on the right track. This is the possibly the best choice you have ever made for your health. But hold on! If you do not have the techniques right, there’s a good chance that you may get disappointed soon.

 

As amateurs, most of us make a lot of mistakes while working out. We do not seem to get the technique right. Gym instructors from the best fitness center in Jaipur point out five common workout mistakes and how to fix them. Read more to find out.

 

5 Workout mistakes to avoid if you really want to get in shape

 

  1. Never skip your warm-up session

 

Technically speaking, warming up preps our nervous system for exercise and prevents premature fatigue. Warming up is a basic necessity especially before doing high-intensity exercises. Engage in some light activities that will make you sweat light. It can be anything from brisk walking, arm circles to squats and shoulder shrugs.

 

  1.  Do not avoid strength training exercises

 

If you are in your middle age or beyond, now is the time to work out your muscles by engaging in strength training. As you reach your 70s, your muscle strength will start to deteriorate by 25 % of what you used to have in your mid-30s. And if you are lucky enough to approach your 90s, you will lose up 50 % of what you once had.

 

Apart from muscle strength and elasticity, strength training also builds your tendons, and ligaments, improve muscle tone and help get rid of stubborn fats. With stronger muscle tones, everyday activities like climbing stairs or getting out of a chair for that matter seems easy as you age.

 

Examples include yoga, resistance training, body-weight exercises, etc. You can increase the effectiveness by either doing high reps or low reps.

 

  1. Do not isolate your muscles while training

 

If you have been spending a lot of your time doing crunches in the hope of getting a six pack or doing bicep curls to build your arm, at the end when you don’t see results you will only get frustrated. Because, unless you lose your belly fat, those abs will never be visible. Here’s how you can fix your routine.

 

See Also: Best Gym in Jaipur

 

Do compound exercises like squats, deadlift, pushups, and pull-ups. They consume your whole body strength, and you end up burning a lot of calories in the process. Also, if you want solid abs, watch out for what you are putting in your mouth. Abs have always been about diet. Hence, our next point!

 

  1. Never neglect the power of nutrition

 

The key to a healthy food habit is to take it seriously. It is a myth that if you exercise right, you don’t need to watch what you are eating. No one can stress enough the power of nutrition. Food is not just crucial for weight loss but also impacts your long-term health. Invest in healthy and organic food. If cost is a factor and you are always on a tight budget, buy in bulk.

 

  1. Do not overdo yoga

 

When you are new to yoga (find the best yoga classes in Jaipur) and just beginning to understand the physical postures, we only focus on nailing every pose. We fail to recognize the fact that when we dig deeper, that’s when the magic begins.

 

Yoga does not work like cardio or strength training. You shouldn’t experience pain by going overboard with it. Yoga is not a competition. Ease off when things start to twinge. The transformation will happen when you focus within.

 

Respecting your body is key. Workouts should be easy, effective and fun. Create a balance between activity, food, and recovery for long-term results. At the end of the day, you should just feel happy about yourself.

Posted by gajendra in Excercise, Fitness, 0 comments
Find the best workout routine for your age

Find the best workout routine for your age

What is the best definition of an ideal workout? Certified personal trainers and coaches at Fit O’ Clock, the best gym in Jaipur, says the ideal exercise is the one fits your schedule perfectly fine and also that you really enjoy.

 

The reason behind it is simple.

 

If it is nearly impossible to achieve or does not fit your schedule, you will end up doing nothing. Therefore, the trick is to find workouts that you can stick to for quite a significant amount of time.

 

Here is a list of ideal workouts for different age groups.

 

The 20s

 

  1. Get going and start running

 

The healthier your cardiovascular system is now, the healthier you will be later. It is found that people who did more cardio in their 20’s have 40 percent lower risk of cardiovascular disease and 50 percent lower risk of death.

 

Best trainers in health recommend 30 minutes of moderate cardio expanded over 5 days a week. 25 minutes of intense cardio workout 3 times a week is a good alternative too.

 

  1. Take up a yoga class

 

For today’s 20-somethings, calm does not come easily. Students and fresh graduates find it difficult to relax. The result? Insomnia, depression, weaker immune system, and digestive trouble. Yoga is a boon in today’s scenario.

 

Practicing a little yoga every day can control stress, reduce cortisol levels, maintain blood pressure and regulate weight loss. For beginners, two sessions per week will do the trick.

 

The 30s

 

  1. Interval training is the ideal way to go

 

As you hit the 30s, your metabolism will start taking a detour. Before even realizing, it will start to slow down. Hence interval training. The beauty of it is, your body keeps burning calories for 10 to 12 hours even after your workout sessions.

 

  1. Lift weights to rebuild what you’ve lost

 

When you are at your 30s, you start to lose one-third of a pound of muscle every year which makes you weaker as you age. Focus on strength training, like lifting heavy weights to maintain your muscle mass. Grab those dumbbells and repeat 8 to 12 reps in a row.

 

The 40s

 

Any exercise will do. Just do it.

 

Get more physically active to skip the middle age conundrum. Working out keeps your cells from aging fast and also lower risk of damage. Ideal activities for you includes moderate cardio (jogging), weight training, vigorous cardio (spinning), walking, etc.

 

The 50s

 

Build your muscles with dancing and hiking

 

Fit O’ Clock, best fitness center in Raja Park near Adarsh & Jawahar Nagar, Jaipur help people in their 50s to keep their muscles as strong as it needs to be. Apart from dancing and hiking, aim for 30 minutes of weight training activities. Other activities that you can include are jumping, running, skipping, etc. for 45 minutes 3 times a week.

 

The 60s and beyond

 

As you hit the 60s milestone, a warning sign of cognitive decline starts doing the rounds (especially in women). Healthcare services recommend doing medium-heavy weights for 40 minutes, twice a week at this age.

 

SEE ALSO: Biggest Fitness Trends 2018

 

Engage in light activities like walking and gardening to prevent diabetes, cardio-based diseases and even certain types of cancers. Or else find any other activity that gets you up and moving for 30 minutes a day. Pick anything at your convenience and commit to it.

 

Exercising at any age can never go wrong. In fact, it is important that you keep your body moving throughout your life (no matter your age!). Keep in mind that your needs change as you get older. Workout according to the tips mentioned above.

Posted by gajendra in Excercise, Fitness, Health, 0 comments
5 Reasons Why You Should Start Your Day With A Solid Breakfast

5 Reasons Why You Should Start Your Day With A Solid Breakfast

Uh-oh! I overslept again! How on earth will I make it to my early meeting?

 

Umm! Maybe skip shower… No. No. Need to make a good impression. Maybe skip breakfast. Anyway, I need to lose weight. So, it’s settled then. I am skipping breakfast.

 

Do this struggle sound familiar? Well, we are sure it does! Most of the time, we get so involved in accommodating heavy duties in our lives, that we start neglecting our health – unintentionally.

When they ask us to eat breakfast like a king, lunch like a prince and dinner like a pauper, they are onto something… something very important.

 

Yes, you may always have the time to prepare yourself a heavy breakfast every morning, but you still need to feed your body. ‘Breakfast’ means breaking the fast that your body goes through after dinner till the next morning. Your cup of morning coffee won’t suffice.

 

Let’s talk logic today. Here are five reasons why you cannot afford to skip breakfast any day.

 

Related: Food Habits to Follow 

 

5 Reasons why you should never skip your breakfast

 

  1. No food equals low energy. If you start your day with low energy, you are bound to get tired fast. Your blood glucose levels haven’t been restored yet. You cannot even get your morning gym sessions (Get trained with the pros in the industry at the best gym in Jaipur) right. When you are hungry later, you will grab almost anything available.

 

  1. A breakfast deprived body is like a car running on an empty tank. Your brain will function at its pace useless your body restores back its glucose levels. Breakfast can improve memory and concentration levels and also keep us happy and stress-free. You get going with your day with positive energy.

 

  1. Breakfast has a huge impact on your metabolism. Have you ever got skeptical of not losing weight after staying hungry for months? Newsflash. Staying hungry won’t make you lose weight, but eating healthy will.

 

  1. Quite miraculously eating regular breakfast can prevent type 2 diabetes in the long run. No, we are not kidding. Many types of research reveal that the good effects of eating a healthy breakfast every day. People who do so can decrease their risk of diabetes by almost 30%. Logic? When you do not fuel up in the morning, it may cause insulin resistance that triggers Type 2 Diabetes.

 

  1. When you start your day eating healthy, you won’t be hungry for a long time and therefore, less likely to binge eat. Cholesterol levels remain under check, and you get more strength and endurance to engage in physical activities.

 

5 Tips to eat healthy breakfast quick

 

For most of us, it is difficult to find time to prepare a heavy breakfast buffet in the morning. These quick breakfast making tips will definitely trigger your taste buds every morning.

 

  1. Too busy to slice your bread in the morning? Slice half of it beforehand and wrap the remaining half in plastic. Put both the halves in your freezer. Grab them every morning straight from frozen and toast them as needed.

 

  1. Chop your fruits on the weekend and store them in sandwich bags in the freezer. You can also add nuts, chia seeds, protein powder, etc. Take them out in the morning and blend them with a couple of ice cubes and some liquid.

 

  1. Instead of wasting your time pre-whisking eggs, simply melt butter in the pan and crack the eggs in. Mix the yolks and whites with a spatula. It cooks faster this way.

 

  1. Cut fresh fruit at night and drizzle with lemon juice. This will keep them from browning. Gobble them while you are on your way to the gym (Searching for the best gym in Jaipur? Try Fit O’ Clock).

 

  1. You can skip the jam if you don’t have any. Simply, mash whatever fruit you have in your refrigerator (berries, bananas, and the likes), sprinkle sugar and start spreading.

 

See Also: Biggest Fitness Trends 2018

 

Breakfast is the best meal of the day. Skipping will end up losing a lot more than you think. Munch your way to keep your immune boosted, cholesterol level maintained, appetite controlled and bones strengthened. And yes! You lose weight too. Start your day with a big smile on your tummy.

Posted by gajendra in Fitness, Health, how to lose weight, 10 comments
5 Brilliant Health & Fitness Books to Motivate You

5 Brilliant Health & Fitness Books to Motivate You

Did you know there are five aspects of fitness that shape up your body?

Did you know those aspects are body composition, cardio respiratory endurance, muscular strength, muscular endurance, and flexibility?

Together they have the power to affect your quality of life! If you have no clue, it is time you read some literature.

There are thousands of fitness books available out there. While some are ok, some aren’t that good. But there are a few that are able to make ripples.

We have come up with Fit O’ Clock’s (the best gym in Jaipur) gym expert compilation of the best fitness books that are guaranteed to leave you inspired.

5 Best Fitness Books that you should read right away

1. Brian Keane’s The Fitness Mindset

Brian Keane’s The Fitness Mindset will change your entire perspective about food, exercise, and stress. The book focuses on the power of psychology how it can influence the process of weight loss. It covers common areas of fitness including diet and interval training.

Keane’s book will motivate you to overcome fear and anxiety to achieve your fitness goals. His literature is high on readability quotient, and its inspirational quality has been making it a hit among readers.

2. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide

Academy of Nutrition and Dietetics Complete Food and Nutrition is drafted for people of all ages. The book is neutral for all backgrounds and all body type. It preaches to readers about the benefit of a nutritious diet.

It explains the art of dining and the best eating practices by backing them up with the latest scientific theories. The book is considered as the nutrition bible. It will teach you how to eat better even with health issues.

3. No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Fitness trainers at the best gym and fitness center in Raja Park, Jaipur recommends this book as a go-getter. No Sweat takes on a different approach to fitness. The author Michelle Segar is a motivation scientist who makes his readers aware of scientific studies revolving around motivational psychology and techniques that will help them to lead a healthy lifestyle.

His book offers a four-point breakdown plan for readers to incorporate working out as part of their daily routine.

4. Live Young Forever

Considered as Godfather of modern fitness, Jack Lalanne in his book Live Young Forever jots the benefits of exercising, eating right with the right mindset. His literature speaks of motivation, developing good habits, better posture, working on your relationships, wonders of exercising and more.

See Also: Budget-Friendly Exercise Equipment for Your Home Gym

5. Body by Science

Body by Science: A Research-Based Program for Strength Training, Bodybuilding, and Complete Fitness in 12 Minutes a Week is another revolutionary book written by Doug McGuff and John Little. It promises to give you better muscles through high-intensity training if you are willing to work hard.

These books written by renowned experts and professionals creates its own genre of fitness information. Most trainers (Get the best personal training sessions at Fit O’ Clock, the best gym in Jaipur) follow them because the information is gold. Sold in millions, these books have transformed many lives. So you know what to do, right?

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Which gives better body?

Which gives better body?

Compound Exercises or Isolation Exercises

Craving for toned muscles? But not sure, which is the best way to build muscles?

When you ask different people, you get different answers. While some rave about the benefits of combining multiple muscle groups at once, others ask you to isolate specific muscles and work on them.

Confused who’s right? Which should you do and why?

Trainers at one of the best fitness center in Jaipur ask you to start with a simple research. Get your basics right about the exercises you intend to do.

 

See Also: High Reps or Low Reps: What get results?

 

Classification of Weight Training Exercises

How are weight training exercises classified? A common way is how a specific exercise trains your body and what muscle groups are being used. Having said that, exercises are divided into two groups:

  1. Compound Exercises
  2. Isolation Exercises

Compound exercises require the combined effort of muscle groups and joints. For example, dips a popular compound exercise require the involvement of the chest, triceps, and shoulders. Similarly, pull-ups need back and biceps, Deadlifts need Posterior Chain, much of the lower body and upper body and so on.

Isolation exercise targets one joint and one specific muscle group at one time. Here are a few isolation exercises with the muscle it trains. Chest during flat, incline or decline flyes, shoulders during lateral raises or front raises, biceps during biceps curls, triceps during triceps extensions and hamstrings during leg curls.

Advantages of Compound Exercises

  •        It takes care of overall muscle development and forms a better training base.
  •        You can work out more muscles in less time.
  •        You don’t need to spend more time in your gym and fitness center.
  •        As multiple muscle groups are involved, you can double the weight you’re lifting.
  •        It strengthens core muscles and helps you avoid spinal injuries.

Advantages of Isolation Exercises

  •        It targets special muscle groups in the body.
  •        This form of exercise is ideal for body parts that need special attention.
  •        It helps you gain mass and drive up the volume of the training sessions.

 

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

The Verdict

Compound Exercises or Isolation Exercises?

When you are planning a workout, it is important that you first establish your goals in mind. What is it that you intend to achieve? Is it function or aesthetics? Do you want or summer body or do you wish to want instead to increase strength and performance?

You need to understand your goals because both compound and isolation exercises perform in certain ways exclusive to each other. You will need to come up with a work out routines based on your fitness goal your body. Trainers at Fit O’ Clock, the best gym in Raja Park, Jaipur takes note of every detail and help you commit to the type of exercise ideal for your body and its needs.

So, if you are looking for building muscles or toning your arms or working on any specific areas of the body for that matter, isolation exercises is what you should consider. But, if your focus is on upper body muscles, compound exercises are your way to go.

Posted by gajendra in Excercise, Fitness Gear, Health, 3 comments
5 Budget-Friendly Exercise Equipment for Your Home Gym

5 Budget-Friendly Exercise Equipment for Your Home Gym

It is very easy to skip the gym when you have a guilt-free excuse in order. Some pull off the classic ‘too far away’ gig while others stick to common introspections like dirty socks, smelly or people mirror flexing for Instagram.

 

If you do want to work out, but physically reaching the gym feels like too much work, why not build yourself a gym where you live? No… no… We are not talking about anything fancy or expensive.

 

As long as you exercise, we believe the purpose is served. These 5 exercise equipment below will fit in your living room and won’t break the bank. Have a look!

 

  1. Jump Rope

 

Most fitness instructors at the gym (Looking around for the best gym in Jaipur? Try Fit O’ Clock) vote for jump rope as the ultimate piece of workout equipment. It is inexpensive, portable and is a great cardiovascular workout. You can make it extremely easy or challenging according to your fitness goal.

 

Jump ropes generally cost very less and are cardio that you can practically do anywhere with a small open space. Do not expect to be able to skip for 30-minutes straight as a beginner though. After a minute of jumping take a few seconds of rest.

See Also: High Reps or Low Reps: What get results?

  1. Stability Ball

 

Those large, inflated balls do not cost much. They normally range between 45 to 75 centimeters in diameter and can support an adult weight. If you do not know much about stability ball, this tool is for the abs.

 

Here’s how you can use the ball to maximum utility. While doing push-ups, try balancing your shin on the ball. You can make wall squats even more challenging by placing the ball between your back and the wall. Another trick is to lay on the ball as if you are lying on a bench and try to stable your weight with your feet. Then do a few dumbbell chest presses or triceps extensions.

 

  1. Dumbbells

 

Dumbbells are a good idea to start with as they help in building up total body strength. They are staples at every gym (Fit O’ Clock – best fitness center in Raja Park, Jaipur) around the world. They are an easy fit in any resistance-training routines. Get at least three to five sets with weight ranging from 5 to 30 pounds. They do not cost much. But we’ll advise you to test out a few brands before making the big purchase.

 

  1. Kettlebells

 

You can use it during squats, lunges, or shoulder presses. And because of all the swinging that can be done, it also makes for an excellent cardiovascular workout. Though pricing varies by weight, it won’t burn a hole in your pocket.

 

  1. Yoga Mat

 

Though not much fitness equipment, yoga mat should be on your list. Coz’ you won’t want to slide on your hardwood floor or your slippery carpet. Or do you? You can pick a good quality, non-slip yoga mat for a very less price.

Related: Biggest Fitness Trends 2018

You can also take your pushups, planks, and lunges outside without having to worry about sticks and stones pricking you.

Note: These equipment prove that you don’t need to invest heavily to get fit. Now make your home gym all the more welcoming and fitness-friendly.

Posted by gajendra in Excercise, Fitness, Health, Motivation, 11 comments