Benefits of Weight Training in Fat Loss

weight training
February 16, 2023 0 Comments

Everyone likes to be fit in today’s time, so people try to fit themselves by gymming and healthy diet so that they can stay fit with a good lifestyle. To achieve my goal in the gym Weight Training, High-Intensity Interval Training (HIIT), Functional Training, Cardio We do. Most people like to lift heavy weights ie weight training. This gives a lot of benefits to the body and also helps a lot in increasing muscle gain, fat burn and strength. For weight training, you can use dumbbells, barbells or Weight Lifting Machines etc. Now the question must be coming to your mind that I used to do weight training only for bodybuilding, but you do not know what other benefits it has. I have the answer to this question of yours because today in this article I will tell you about what is a weight training exercise and what are its benefits. What is weight training? To increase the size and strength of the muscles, such training in which tension is created on the muscles using barbell, dumbbell or other machines is called weight training or strength training. Due to this, the muscle fibers are broken, the muscles are more active. Incorrect training techniques can lead to sprains, strains or even fractures in the body. Weight training also helps in your fat loss. According to the American Council on Exercise, most young men begin to lose about half a pound of muscle each year around age 30. The reason behind this is that he was not very active a few years back. Due to the muscle loss that occurs at that time, your metabolism slows down and you start gaining weight, which can prove to be wrong for your health. Weight training exercises Weight training exercises for the chest: Barbell Bench Press Seated Chest Machine Press Incline Dumbbell Press Cable Fly Dumbbell Pullover Push up Weight training exercises for back: Deadlift Wide Grip LatPulldown Dumbbell Row T-Bar Row Seated Cable Row Back Extension Weight training exercises for legs: Barbell Squat Lunges Leg Extension Leg Press Leg Curl Calf Raise Weight training exercises for shoulder: Barbell Push Press And Military Press Seated Overhead Dumbbell Press Lateral Raises Arnold Press Front Dumbbell Raise Upright Row Exercise Weight training exercises for biceps and triceps: Barbell Curl Arm Dumbbell Curl Preacher Curl One Arm Partial Hammer Curl Concentration curl Weight training exercises for abdominals: Ball crunches Ball plank Weighted plank Resistance woodcops Benefits of weight training 1 Bone density Weight training makes bones stronger and increases bone density. If you do weight training, then the chances of fracture in your body can be much less than normal people. A large proportion of the elderly population in the country is suffering from “osteoporosis”, in which the bones become weak. Weight training, a healthy diet, vitamin D and calcium can help reduce your chances of osteoporosis. 2 Increases Metabolism Weight training exercises increase your metabolism, which also helps you a lot in reducing fat. Actually, this increases the muscle mass in your body, then the metabolism becomes faster and burns more calories. 3 Increases muscle mass Weight training volume plays the most important role in muscle growth. During the workout, those fiber tissues of the muscles are broken, on which the load comes by lifting the weight. Muscles repair and grow when you rest and consume protein. This also brings thickness in the muscles. If you reduce strength training, you may lose muscle. For this, it is necessary that you take sufficient amount of protein, so that there is no muscle loss. Cheese, whey protein, tofu, chicken, mutton, eggs, milk, whey protein, etc. can be consumed for protein. 4 Sleep well People who do workouts get deep and sound sleep and they feel fresh after waking up in the morning. Resistance training raises your body temperature and keeps your body warm from inside which is like taking a hot bath. You must also know that many people take a bath with hot water just before sleeping so that they can get a good sleep. 5 Blood pressure control remains When lifting heavy weights in weight training, your heart has to work harder to keep you breathing. Muscles contract and expand when lifting heavy objects, so your blood pressure may be low or normal after exercise. Which is good for the body. Conclusion It is important to always be alert during weight training. Remember, too, that the technique of doing that exercise works more than the heavy weight. So lift as much weight as possible.

Itchy nipples and navel during pregnancy

Itchy nipples and navel during pregnancy
February 11, 2023 0 Comments

Causes of itchy nipples Generally, itchy breasts or nipples can be due to some skin-related diseases or allergies. However, daily itching may indicate a symptom of a dangerous disease. The reason for this situation can be attributed to the following factors: 1.1. Itchy nipples when suffering from dermatological diseases. Sometimes, you may also experience itchy nipples from exposure to allergens from contact dermatitis. Itchy nipples, as well as itching caused by contact dermatitis, can have many causes, such as wool fibers, soaps, perfumes, detergents, and artificial fibers… In addition, the condition can range from dry skin to itchy nipples and breasts Itching may also occur. 1.2. What to do for itchy Itchy nipples due to pregnancy It is possible during pregnancy will increase in intensity compared to the normal state. Because then the breasts often increase in size, causing tight, itchy and flaky skin. It can also be caused by bacterial or fungal infection of the mammary glands, or it is also common in women who are breastfeeding because blocked milk ducts or bacterial infection cause the tissues in the breasts to become inflamed and itchy. Itchy nipples during pregnancy cannot be ignored because of hormonal changes. During this time, your hormones will fluctuate wildly and it may seem like it peaks on your due date. Because of this, it has created conditions for the manifestation of pregnancy symptoms such as itching in the chest, abdomen, easy urticarial. Itchy nipples due to excessive stretching of the skin.  Pregnant women may notice rashes on the body, especially in areas like thighs, buttocks, abdomen along with burning, itching and discomfort.  Stretch marks during pregnancy appear in many different colors that can range from red and pink to blue or purple. And these stretch marks can fade over time, with eczema can cause itchy nipples. Eczema is considered to be a fairly common condition that pregnant women can experience. Typical symptoms of this condition include itchy breasts during pregnancy or on other parts of the body. Along with this, the skin of a pregnant woman also becomes dry, and red, cracked and even scaly patches appear 2. How to get rid of itchy nipples during pregnancy   2.1. Expert advice:- According to experts, during pregnancy, women should drink about 2 to 3 litres of water a day by mixing filtered water, fruit juice, and soup. However, pregnancy may increase the need to urinate, so pregnant women are afraid to drink water. But if you don’t add enough water as per the recommended needs, pregnant women may experience health issues such as itchy breasts, and dry skin. In addition, the effects of drinking and Staying hydrated can lead to some uncomfortable pregnancy complications including constipation.   2.2. Using Cloths:- Use clothes with good cotton material and suitable size Pregnant women should give priority to using clothes with good elastic and sweat-absorbent material to help limit rubbing of skin against clothes to avoid possible itching. Happen. When choosing clothes made of cotton or linen, it will help the expectant mother’s skin to breathe comfortably instead of being uncomfortable and unable to avoid sweating. As far as bras are concerned, pregnant women should buy a bra with support, the right size or maybe a little bigger to provide comfort while using it. 2.3. Cool your body:- Cooling the body helps stop the itching, instead of trying to scratch to satisfy the itch, which can also lead to abrasions or bleeding on the skin, pregnant women due to itchy nipples or eczema during pregnancy Cold compresses can be used to calm conditions that occur. Also, while taking a bath, pregnant women should bathe in water with a moderate temperature between 29 and 32 °C and take a bath for about 10 to 15 minutes so that the essential moisture of the skin is lost. 2.4 Homemade cream:- Use moisturizer to prevent itching Use of milk cream homemade can soothe the skin while helping to increase moisture to limit itching in the nipples during pregnancy. However, pregnant women should opt for gentle, skin-friendly products such as olive oil, butter, cold pressed coconut oil… 2.5. Use the right soap:- Choosing the right soap for the skin Some soaps with strong detergent properties will make the skin lose essential moisture and inadvertently make the user feel itchy and flaky. Therefore, choosing a gentle soap suitable for the sensitive skin of pregnant women is also very important for body hygiene and limiting itching during pregnancy, including itchy breasts. In addition, pregnant women regularly use a soft, clean towel to rub the nipples to help promote the release of excess skin. However, while doing these movements, it should be done gently, avoiding strong stimulation as it may cause the uterus to contract too much, affecting the duration of pregnancy. Or you can use your hands to massage, and gently massage the breast to increase immunity of the breast. This process helps in increasing blood circulation, as well as stimulates more milk production for pregnant women after giving birth. However, this should not be done vigorously and frequently, which can have negative effects on the fetus. Itching is due to a change in the hormone but gets out of control or causes redness, because when accompanied by dryness that comes with a poor nutritional status. some tips – massage your body with ghee to cold-pressed coconut oil don’t use any fragrant creams it’s chemically based avoid them as they may further irritate the skin. Eat almonds soaked overnight as the phytosterols and essential fats will run to your rescue. Yoga is especially helpful since it regulates hormones and helps nurture both the skin and overall health. Take vitamin E with dinner 10000IU, and ensure that your vitamin E is elevated up to the mark. Hing– A Indian herb that is antibacterial and anti viral properties that is digestive aid It also helps to improve our moods and relives fatigue .Pinch of hing in buttermilk and pink salt to keep acidity down. Add …

Know myths related to eating eggs and their truth

Eggs
February 10, 2023 0 Comments

If you also like to eating eggs or you also consume eggs, then know these myths related to it. Because due to these myths, doubts will always remain in your mind while consuming eggs, so let’s know. In this Blog Healthy Fuel bust all myths about eggs. Eggs are an important part of the diet of fitness-conscious and gym-going people. Because eggs are considered the best source of protein and it is also available at a very affordable price. It is full of nutritious elements and is easily made in less time. It can be easily boiled and eaten by making an omelet. Egg consumption is considered better for health, but there are some myths about it. Because of which many people feel that consuming eggs can harm their health. Let us know about these myths related to eggs, which create confusion among people. Here are some myths and truths about eating eggs Egg acne causes It is one of the biggest myths among people that this egg is the reason for pimples on your face. While this is completely false, unless you are allergic to eggs, eggs are not the cause of your acne or pimples. Eggs are rich in healthy fats and proteins, which help you get healthy and beautiful skin. Watch this: Busting Myths About Eating Eggs Egg yolk bad for the health Egg yolk is considered the healthiest. Egg yolks are a source of good fats and proteins, which are essential for building healthy muscles and bones. But it is always advised to consume egg yolk in limited quantities as it can increase your metabolism. Eating eggs and milk causes indigestion Hardly anyone knows that both eggs and milk are good sources of protein. It contains protein along with fats and amino acids, which are essential for your body to function efficiently. Hence, consuming both milk and eggs together is an easy way to balance your daily protein intake. Egg is not good for kidney The biggest myth associated with eggs is that it is harmful to your kidney or kidney health. If you consume one or two eggs daily then it is healthy for you, just keep in mind that the egg is not spoiled or rotten, and there is no foul smell coming from it. Egg white can improve the level of good proteins in the body and in turn prevent kidney disorders. Eggs are responsible for increasing cholesterol If your cholesterol level is already high, then try to consume egg yolk in limited quantity. But there is no harm due to the presence of good proteins and amino acids in the white part of the egg yolk. Also, take a balanced diet and avoid overeating, which is not good for your health. Being allergic to eggs, you will not have any problem in digesting them. Women should not eat eggs during pregnancy Truth- It is believed that a woman should not eat eggs during pregnancy. This can cause allergies and other problems to her unborn child. However, to date there is no research to support this myth. Therefore, pregnant women need not unnecessarily restrict their diet. Eggs contain many nutrients that are beneficial for pregnant women. However, if you have any complications in your pregnancy or have any doubts, you can consult your gynecologist regarding the same. Avoid egg yolk if you want to lose weight Truth: This is also a popular myth, which is believed by most of the people. Some people do not eat egg yolk for fear of getting fat. In fact, the yolk contains additional protein and other useful substances such as vitamin D that contribute to the absorption of calcium. They also contain choline which ensures good liver function. If you consume an egg for breakfast daily, then due to the rich amount of protein, your stomach remains full for a long time and in this way you avoid overeating and your calorie count is also less. Due to this ultimately you lose weight.

4 Effective Yoga Poses To Control PCOS

PCOS
February 8, 2023 0 Comments

Yoga does not give you immediate benefits, but its regular practice improves your overall health. Whether it is to regulate periods or improve reproductive health. Aishwarya Kulshrestha Polycystic ovary syndrome (PCOS) is a health condition characterized by hormonal imbalance in women. Because of this, there can be problems of irregular periods and sometimes infertility. Periods can also be missed in women suffering from PCOS. Due to this problem in women, ovaries do not produce eggs and there is difficulty in conceiving. But there are some asanas in yoga, which can help you control this condition. Let us know about those yogasanas which can help you in managing PCOD. What are the possible causes of PCOS PCOS is caused by genetics and environmental factors. Unhealthy eating habits, excessive stress, lack of physical activity and being overweight are some of the conditions that make women susceptible to suffering from PCOS. There is no cure for PCOS, it can be treated by balancing hormonal levels through the use of birth control pills or diabetes medications. Women suffering from this condition are advised to do regular physical exercise and lose weight. So we learned some yoga asanas from Mrs. Deepika Dixit, Senior Yoga Teacher, Jindal Naturecure Institute, which will help you to reduce PCOS. Let us know from Deepika Dixit some yogasanas to reduce PCOS 1 Badhakonasana Baddhakonasana improves blood circulation in the pelvic region, provides relaxation, reduces stress and helps the reproductive organs. How to do asana To do this asana, you have to sit straight by straightening your spine and spreading your legs in front. After sitting in the asana, bend forward and bring the feet near the pelvis, touching the soles. Draw the ankles towards the genitals and take a deep breath, pressing the thighs and knees towards the floor with light pressure. Keep yourself in this position according to your comfort. Then, while inhaling, raise the knees above the floor and bring the feet back to the normal position. 2 Bhardwajasana Regular practice of this asana can relieve stiffness and pain in the lower back, neck and shoulders. How to do this asana To do this asana, bend your knees and bring them near the left hip keeping the weight of the body on the right buttock. In the next step place the left ankle on the arch of the right foot and the right hand on the floor. Now, keeping the left hand on the outer side of the right thigh, bend your upper body as far as possible to the right. Try to twist your body further with each inhale. Stay in this position for one minute and then slowly come back to the normal posture as before. Repeat the same process on the opposite side, shifting the weight to the left buttock. 3 Bhujangasana (Cobra pose) The cobra pose exerts mild pressure on the abdominal and pelvic region and helps in relieving PCOD symptoms by stimulating the ovaries, improving digestion and reducing stress. How to do this asana To do this, lie down on your face. Place feet flat on the floor, feet together and palms close to chest. Keeping the navel on the floor, take a deep breath and lift your head and torso off the floor. Support your raised torso with both the hands and bend your back as much as possible. Keep breathing normally while in this position for 30 seconds and then come back to the normal posture as before. 4 Balasana (Child’s pose) Balasana is a useful yoga asana for PCOS solution, as it provides relaxation by calming the central nervous system. It improves lower back tension, menstrual cramps and PMS symptoms by improving blood flow throughout the body. How to do this asana To perform this asana, kneel down on the yoga mat and sit on the heels keeping your knees hip-width apart. Lower your head to touch the floor and lower your torso between your thighs. Place the hands on the sides of the torso and relax the shoulders towards the floor. Stay in this posture for 30 seconds to 1 minute and then come back to the normal position as before. Healthy Fuel Yoga and naturopathy treatments are effective in the long term in treating PCOS.

Is it possible to cure high blood pressure without medicine

Blood Pressure
February 6, 2023 0 Comments

About 33% of urban and 25% of rural Indians have high blood pressure problem. Hypertension is a scientific term used by us to address high blood pressure. Due to certain diseases cholesterol gets deposited on the arteries and narrows their lumen thereby increasing the pressure on their wall. it is harmful; An unruptured artery can rupture and cause trauma to a surrounding area such as the brain. In today time, only 25% of rural and 42% of urban Indians are aware of their hypertension status. For hypertension, only 25% of rural and 38% of urban Indians are getting treatment. One-tenth in rural areas and one-third of the urban population have their blood pressure under control. How does that work? Does this data support that high blood pressure can be controlled without medication? Let’s find out- What is the use if not medicine? Your lifestyle plays the most role in this matter. People have successfully managed it with the help of some vitamins, minerals, herbs. What lifestyle changes are necessary to manage high blood pressure? Take less sodium which is very helpful in stage 1 high blood pressure. Lowers blood pressure by about 3-6 mm Hg. Lose weight and keep it off. Losing about 20 pounds of weight can lower systolic blood pressure by about 10 to 20 mm Hg. This can be achieved by working on your body mass index or waist and hip ratio. Reduce alcohol intake – it has been found to lower blood pressure by 2-4 mm Hg. Do exercises like yoga, pranayama regularly. It lowers blood pressure by 5 to 8 mm Hg. Quitting smoking – has a big impact on lowering the threshold for both systolic and diastolic hypertension. What is high blood pressure diet? Healthy fuel nutritionist tell you an approach called DASH (Dietary Approaches to Stop Hypertension) is considered suitable for the management of high blood pressure using the following: low sodium high potassium emphasis on fruits and vegetables low-fat dairy products DASH has been shown to reduce blood pressure by 10-12 mm Hg Myths about relieving symptoms of high blood pressure: Various texts mention that garlic reduces the symptoms of high blood pressure. In contrast, when this method of treating high blood pressure was applied to people, it showed no effect on their lipid levels and blood clotting. L-arginine, a substrate of nitric oxide found in red meat, poultry, fish and dairy products, is also thought to be responsible for lowering blood pressure, but has the greatest effect on platelet aggregation and endothelial dysfunction, not blood pressure . This means that it may not be effective in the long-term management of high blood pressure. Vitamin C is also known to help relieve symptoms of high blood pressure and is said to reduce systolic blood pressure by up to 10 mm Hg without affecting diastolic blood pressure. This means that its long-term effectiveness is questionable. Can we really put our faith in these remedies for a sure cure for high blood pressure? It cannot be denied that the remedies mentioned above have a mild effect on high blood pressure, but can you trust your life with this mild benefit? I myself suffer from hyperthyroidism, while I practice yoga and take my medication on time to keep it under control. On the same annotation, the medicines are designed after long research, specifically to act on the cause. For example if the underlying cause of high blood pressure is atherosclerotic, the dosage of the drug will try to lower the lipid content in the body. Similarly if the problem is vasoconstriction, a targeted drug is prescribed to work at a specific location, a specific tissue, as expected. I have a lot of respect for Ayurveda, Naturopathy, Yoga therapy but when it comes to diseases like high blood pressure, I will always prefer to take the route of research based medicine. These treatments definitely do not harm a person and enhance the quality of life. Let’s take it all together and we can be a little more sensible. In Healthy Fuel we tell you more exercise for fat loss and weight loss to control your blood pressure.

Fat Loss v/s Weight Loss

Weight Loss V/S Fat loss
February 2, 2023 5 Comments

Weight loss and fat loss are two different but common things. You must have often heard about these two from people. Fat loss and Weight loss are very different from each other. Weight loss is referred to as a decrease in overall weight including fat, muscle and water weight. Whereas fat loss is only said to reduce fat from the body. Both the things are opposite to each other. But many people consider these two to be the same. Your goal should never be to lose weight, but always to lose fat. When you lose weight, you lose everything! But if you want your fat to drop, then fat loss should always be the goal. If you just want to see the low number on the weight machine, then this may be wrong, because you lose valuable muscle to see some low number. Losing weight is hard. For this, people follow the diet plan to lose weight as well as do workouts. But reducing obesity is more difficult than that. So today we will tell you the main difference between fat loss and weight loss. Will also tell how fat loss can be promoted. Let’s start with what is weight loss. 1. What is weight loss Body weight is defined as the amount of muscles, bones, organs and water in your body. If you understand in simple language… Weight Loss = Muscle Loss + Fat Loss + Water Weight Loss Body weight is divided into two main categories. Fat mass Skinny body Fat mass means how much total fat is in your body. Lean mass refers to the weight of your muscle, bone, water and other body parts. This often leads people to get confused and intentionally burn lean mass in a bid to lose weight. This is quite wrong. If you only see your weight on the weight machine, then it is obvious that if your muscles lose weight, then you will not see any difference. If you are reducing muscles instead of fat by adopting crash diet methods or other shortcuts, then it is very wrong. Initially you may get good results but later the body will become weak. If you are not eating enough or consuming a balanced diet, you tend to lose muscle instead of fat. Plus, one gram of carb holds 3 grams of water in the body. If you do not eat carbs then the water weight from the body is also less. 2. What is Fat Loss   Gaining muscle while maintaining lean mass is the best way to lose fat. Fat is essential in the body, due to which the soluble vitamins are well absorbed and also provide cushioning and energy to the internal parts of the body. Fat loss = burning of fat stored in the body Means there is extra fat in the body, its reduction is called reducing fat. The best way to reduce fat mass is through a calorie deficit and exercise regimen. Everyone has a certain amount of fat in their body. This fat is often stated as a percentage of their total body composition. Like my body fat is 21%. A male athlete can have anywhere from 7% to 13% body fat. Even athletic men of 6 feet store 12% to 17% fat. An average healthy man can have up to 24% stored fat. When one consumes more calories than required, the body stores those calories for the future in the form of body fat cells] called adipocytes. The most common body fat is the fat stored between the skin and muscles and around the viscera. No one can decide that fat loss can be done from any particular part of the body. According to science, fat is reduced by the whole body and not by any particular part of the body. For example, if you want to bring abs by reducing your stomach, then for this you should reduce the fat of the whole body. How to Know If You’re Losing Weight/Muscle, Not Fat   If you feel tension in the body after regular workout. So this is a sign that you are losing muscle. Doing daily work gets tired quickly, lethargy comes, sleep comes. There is a decrease in endurance and strength, as well as loss of balance during workouts. The weight was decreasing earlier but now it has stopped. Why Losing Fat Is Better Than Losing Weight Trendy weight loss diets give quick results, I understand that very well. But this is due to a decrease in overall weight. This means following the diet has reduced the muscles, water weight and as soon as you break the diet the weight will increase again. Along with this, if the muscles are less than the body, then the body will also be weak along with many diseases, which can cause health problems. Muscles maintain the blood sugar level in the body, reduce the risk of inflammation and diabetes and also boost metabolism. But if you lose fat, then only the frozen fat of your body will burn, which is of no use in the body. Therefore it is better to reduce obesity rather than losing weight. 2. Easy ways to reduce obesity If you want to reduce obesity, then some things have to be kept in mind. Make up your mind to reduce obesity, you will be able to do it easily. Eat protein rich food: Eat more protein to lose fat, it is the building block of our body. Our body cells are made of proteins. Therefore, when you reduce carb and fat from your diet, then protein rich diet should be taken for the maintenance and growth of muscles. Do weight training: Fat is reduced faster by weight training. It also helps in increasing muscle mass. By doing weight training, muscles grow and you get a lean body. Calorie deficit: Most people consume very less calories to lose weight, this is quite wrong. By doing this, muscle loss also occurs. So maintain …