What is the right way to workout every day?

Exercise is tremendously useful to your own life and ought to be integrated in your weekly regimen. Workout meaning is essential for staying healthy, enhancing your general well-being, and reducing your possibility of health issues, particularly as you get older.
 

But generally speaking, it is not essential that you exercise each and every day, particularly if you're doing extreme exercise or forcing yourself to your own limitations.

 

 

If you would like to do some kind of moderate-intensity workout each and every day, you are going to be OK. In all circumstances, you need to hear your body and prevent going outside of your own body's capabilities.
 

Continue reading to look at just how much you have to work out, its advantages, and suggestions for working with a coach.

Just how much exercise is perfect for your body?

 

A weekly day of relaxation is more most frequently counseled when structuring a exercise regime, however sometimes you might feel the urge to exercise daily.

Provided that you are not pushing yourself too hard or becoming fanatical about it, exercising daily is good.

Be certain it's something which you like without being overly strict with yourself, particularly during times of injury or illness.
 

 Look in the motivation behind needing to exercise daily. If you discover that taking 1 day induces one to get off course also makes it more difficult to set up your motivation to come back, then do a little shorter or lighter version of your exercise on what is a rest day.

A standard guideline is to perform half an hour of moderate physical activity every day, totaling at least 150 minutes of moderate exercise every week. Or you could shoot for no less than 75 minutes of 

extreme workout every week.

Kinds of exercise

If you would like to amp it up to fulfill your fitness, wellness, or weight reduction objectives, target for at least 45 minutes of exercise every day. Include Some Form of high-intensity action, for example:

• Conducting
• plyometric exercises
• Rising hills

In case you are doing extreme weightlifting or cardio, it is possible to have a day off between sessions or target various places on your body on alternating times. Or just alter your routine so you are not performing intense exercise every day.

Shorter vs. longer

1. It is far much better to do a brief workout daily than do you or 2 extended workouts weekly.
2. Likewise, it is better to have brief bursts of action during the day whenever you don't have enough time for a longer exercise rather than fully bypassing it.
3. Exercises to include in your regular
4. To Get the maximum benefits, such as a reduced likelihood of harm, have all the four Kinds of exercise into mind:

1. Endurance exercises: -  Muscular endurance exercises boost your heart and breathing rate to enhance general wellbeing. Examples include running, swimming pool, and dance. The five kinds of endurance workout are -

 Plank

•     To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper body propped up by your forearms.
•     Tightening your lower back and shoulder muscles, raise your hips off the ground.
•     Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That completes one repetition (rep).

Tips:

•     Perform 5 reps of your longest hold possible.
•     At the end of the 5th rep, your arms should be quivering. This is a good indication that you’re pushing your limits.

2. Body weight squats

•     Start by standing upright with your feet placed in a position slightly wider than shoulder-width apart, and your toes pointed straight ahead.
•     Bend your legs and drop your buttocks down to the height of your knees. Your legs should form a 90-degree angle when you’re at the bottom of the movement.
•     With your weight on your heels, push yourself back upright, squeezing through your glutes (buttock muscles) on the way up.
•     Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at the end of each set.

Tips:

•     Maintain good form by keeping your chest out and shoulders back. Don’t let your torso become parallel with the ground.
•     Try a variation on this traditional squat by widening your stance and pointing your toes outward. This move will target the inside of your thighs.

3. Walking Lunges

•     Stand upright with your feet shoulder-width apart.
•     With your right leg, take a large step forward, then drop your body down so that your back leg touches the ground.
•     Push down through your front heel and stand back upright.
•     Repeat the same motion with your left leg.
•     Perform 5 sets of 30 lunges (15 on each leg, per set).

Tip:

 

 Resist the urge to drop your torso. Keep your abdomen upright.

4. Pushups

•     Start by lying flat on your stomach.
•     Push yourself off the ground into a plank position. Hold your body up with your toes and with your hands (not your forearms, as with the plank described above).
•     Lower yourself back down, letting your chest touch the ground.
•     Promptly push down on your palms and raise your body back to a plank position.
•     Perform 5 sets of 15 repetitions (adjust as needed).

Tip:

 

 If this movement is too advanced for you, start with your weight on your knees instead of your toes.

5. Situps

•     Start by lying flat on your back, with your legs bent and your feet flat on the ground. Place your hands beneath your neck, with your elbows out to the sides.
•     Clench your stomach muscles and bring your torso up so that it’s flush with your thighs. Resist the urge to use momentum, rather than your muscles, to bring your body up.
•     Guide your body down in a controlled motion to maximize your muscle use.
•     Perform 5 sets of 25 repetitions.

Tip:

 

 When doing situps, use a yoga mat to keep your tailbone from rubbing uncomfortably on the ground.

Strength exercises:-  Strength exercise boost muscle mass, and strengthen muscles, and also help control your weight.  Examples include cardio vascular, Pilates training, and resistance group exercises.  Some muscle-strengthening actions are -

lifting weights

• Working together with resistance bands
• Thick gardening, for example digging and shovelling
• Climbing staircase
•  Mountain biking
•  Biking
•  Dancing
•  Push-ups, sit-ups and Exercises

Balance exercises :- These exercises help enhance stability and avoid falls while creating daily moves easier.  Examples include equilibrium exercises, tai chi, and status yoga poses.  The some actions you can do for Balance exercise really are

1.  Reputation with your own weight on one leg and slowly then lifting another leg into the side or behind you. 
2. Placing your heels directly in the front of the toe, such as walking a tightrope.
3. Standing up and sitting down by a chair with your hands.
4. Walking while alternating knee lifts with every measure.
5. Performing tai chi or yoga
6. Utilizing gear, such as a Bosu, that comes with an inflatable dome on top of a round system that challenges your balance
7. With Time, you can improve your equilibrium with those exercises.
8. Maintaining the place for an extended Quantity of time.
9. Adding motion to a pose
10. Close your eyes
11. Letting go from the seat or other service
12. It is possible to perform balance exercises as frequently as you'd enjoy, even daily.

Exercises relieve physical distress and enhance mobility, range of movement, and posture.  Examples include yoga, Pilates, and Pilates.  The some Illustration of flexibility exercise really are-
 

Forward Lunges

 

Kneel around the leg, putting the ideal leg forward in a ideal angle.  Lunge forward, keeping the spine straight.  Stretch should be felt over the left hairline.

• Hold five minutes.
• Repeat three to six times.
• Repeat on opposite leg.

Side Lunges
 

Stand with legs apart, bending the left knee whilst leaning toward the leftside.  Keep the spine straight and the ideal leg directly.

• Hold five minutes.
• Repeat three to six times.
• Repeat on opposite leg.

Cross-Over
 

Stand with legs bent, maintaining the toes close together along with the legs directly.  Attempt to get the feet.

• Hold five minutes.
• Repeat three to six times.
• Repeat with the other leg.

 

Standing Quad Stretch

 
Stand encouraged by holding on a wall or chair.  Pull the foot to your buttocks.  Attempt to maintain knees .

• Hold five minutes.
• Repeat three to six times.
• Chair Straddle Lotus

Sit right down, putting the soles of their feet together and shed the knees toward ground.  Put the forearms onto the inside of the knees and push the knees below the floor.  Lean forward from the waist.

• Hold five minutes.
• Repeat three to six times.

Chair Side Straddle
 

Stand with legs spread, putting both palms on precisely exactly the exact identical ankle or groove.  Bring the chin towards the knee, keeping the leg straightback.
 

• Hold five minutes.
• Repeat three to six times.
• Repeat exercise on the other leg.

Chair Stretch
 

Sit with the legs together, foot bent, and palms over the shins or ankles.  Bring the eyebrow towards the knees.

• Hold five minutes.
• Repeat three to six times.
  

Knees to Chest

Lie on the back with elbows bent.  Grab the shirts of knees and then deliver them out beneath the eyebrow, rocking softly.

• Hold five minutes.
• Repeat three to four times.  

Should you workout every day or do extreme exercise frequently, there are a couple of security concerns to follow.

Working Out daily may result in accidents, exhaustion, and burnout. Each one these things may make you abandon your physical exercise program entirely.

Start slowly, and gradually increase the duration and seriousness of almost any new workout regimen. Be conscious of your own body.

 

Home-Made Apple Cider Vinegar As A Hair Cleanser

Everybody wants healthy and shiny hair with apple cider vinegar you can make your hairs healthy and long. This recipe comes with a couple variations, using herbs such as rosemary and chamomile.  Simply add rosemary/chamomile to the apple cider vinegar hair cleanser mixture, and let it brew for 1-5 minutes on a medium fire.  Next, strain the mix.  You can use either dried or fresh variations of these herbaceous plants.

A simple mixture needs just two ingredients:

This really is how you can use this apple cider vinegar cleanser

Utilizing apple-cider-vinegar for hair can also assist with dandruff, as it creates a more conducive environment for bacteria growing on scalp, thereby helping to get rid of itching, flaking, and inflammation of any kind.

This home-made Apple-cider-vinegar hair cleanser is all You Have to fight frizz and dandruff

Simply mix these two ingredients together and you're done when it comes to preparation.  To use, remember to apply this cleaner after shampooing, gently massaging it into the scalp and hair, allow it to sit for a couple of minutes.

Simply mix both of these ingredients together and you are done when it comes to preparation.  To use, be sure to use this cleanser after shampooing, gently massaging the hair and scalp, allow it to sit for a couple of minutes.

Essential oils may also be added to the mix. Simply mix vinegar and essential oils, and put it into a glass bottle, since the vital oils can react using vinyl.

For that reason, to help you manage frizzy hair, we bring for you an easy it yourself' (DIY) recipe to get the apple cider vinegar hair cleanser that it is possible to make out of the comfort of your home.

This is how you can use this apple cider vinegar cleanser

Love healthier and non-frizzy hair with apple cider vinegar to hair. Wondering how?  Only stick to with this DIY cleaner recipe.

 Apple cider vinegar

Apple cider vinegar is made from fresh and juicy apples and is exposed to an intense fermentation process, accentuating it with live civilization, antioxidants, and minerals.  Quite often, our hair seems dull and watertight, indicating an alkaline condition or high pH (power/potential of hydrogen) value.  Therefore, employing an acidic substance like apple cider vinegar for hair could help lower its pH value, making your mane look healthier, shinier, and smoother.

Moreover, as the popular dialogue from the spider man movies franchise proceeds: using terrific power, comes great responsibility, ergo, though this cleanser will help fight hair and prevent going overboard and practice smoking.  Over-using this cleanser can make your hair feel drier than usual.

As a tip, attempt using old shampoo bottles or some other squeezable bottle to possess greater hands, as you use the cleanser throughout scalp.  In addition, when you have too oily hair, use this cleanser after your shampoo for a profound clean but should you wash your hair regularly and do not normally get dry strands or scalp, ensure to wash only a couple of times per week.

 Though the mix may be used straight away, allow it to sit for a time or two for the flavors and odor to combine.  Don't forget to dilute a couple of tablespoons of the vinegar/essential oil mix in 1 cup of plain water, before using this cleanser and then wash through wet own hair after shampooing.

Weight Loss: Healthy Diet Vs Exercise

Obesity, heart disease, blood pressure are common diseases today because of our unhealthy lifestyle. Our unhealthy lifestyle includes improper diet and a non-active body. Today obesity is a problem that is common on a large scale even in children. Today everyone wants to make his/her life simple and just because of this lot of people escape healthy diet and morning exercise.

Healthy Diet Vs Exercise

According to the study, one person should have to give 1 hour to himself. This is necessary to be fit and fine. If you are unable to give that precious 1 hour to your physical fitness it means you are wasting your day. It might be a misconception in half of the people is that to be fit and fine one should have to go to the gym but without going to the gym you can also perform basic workouts which keeps you active all day.

For losing weight diet and exercise both play a vital role in daily routine. For a healthy body 80 % depends on diet and the rest 20 depends on exercise. Let’s explore the benefits of both the necessary elements.

Some people seriously focus on diet for losing weight and some people consume a lot and do hardcore exercises on regular basis. But truly if you are a fitness lover person that you have to focus on both the elements. A healthy diet keeps you fit and regular exercise keeps your body active and refresh. Both the combination of diet and exercise makes a person healthy and wealthy for a longer time.

Both the elements have their important aspects for them you should have to know how you change yourself or encourage yourself to achieve goal.

Diet as an Exercise

In today’s era, people are so much busy and because of their busy schedule mostly people escape their meal. The reason to skip diet is the schedule. If you are not having enough time to take a proper diet so you also can not perform exercises. The regular diet you intake directly affects your health also. To maintain the fitness you need to add protein and carbs to your diet. A limited amount of calories is fine but you can maximize the amount of protein. To live a healthy life, do not skip your meal. While taking this type of meal you can also do less exercise.

Intake of Calories

Every food and drink items have calories. If you are doing exercises regularly then you should have to include all the proper substances in your diet you can avoid intake of sugar. Avoid extra calories food and try to substitute your food with essential substances like proteins and carbs. Every food has a number of calories but if you will add healthy components to your diet it will be healthier for you.

Basic Workouts

Try to do some amount of workout on a daily basis. It does not matter how much you do but you are doing it or not it matters. Managing a little bit of time for your workout is not a big issue for yourself because exercising is the best part if you are habitual to it. Your body and mind become active if you are giving some time to your body. A few home workouts will help you to be fit and fine. You can also take the help of social media where you are getting free home workout videos to be fit.

How to Lose Double Chin?

Everybody in this world wants to look beautiful, smart, and gorgeous. To maintain beauty some will prefer a proper diet, exercise, and good fashionable clothes. But sometimes some minor things disappoint you.  Today everyone is using smartphones and taking selfies and capturing moments is a trend today. Some will get the perfect angle for the picture and some will not. Everybody wants to look nice especially in the picture and the thing most of the time disappoint is the problem of having a double chin.

There are a lot of exercises to reduce belly fat, arms fat, thigh fat but some people have curious to know about how to reduce double chin? In the problem of double chin, your neck and chin contains the amount of fat which is a major problem and shameful moment most of the time if you want a perfect face angle to look beautiful.

Why Double Chin Happen?

Most of the time muscles from the lower jaw to collar bone becomes inactive and start storing fat in that area. This results in a double chin which is a major issue and that may destroy our face angle. Especially girls may face this problem and this is a shameful moment most of the time. Because of this double chin, you may start looking fatty and ugly.

The solution to getting Rid of Double Chin

There are so many ways through which you can easily reduce double chin. There are some specific exercises that are easy to do to cure this problem. You can easily lose double chin with these simple exercises which you can perform anytime at home. No need to go gym for that, no need to follow a specific diet.

Exercises to Lose Double Chin

Practicing With Pout

Pouting is the best way to reduce the fat on the chin. Today pouting is a trend and the best pose for selfies and fun photographs. Now you can reduce double chin with this pose. By keeping your head straight pout for 3 to 5 seconds and then bend down your head towards the chin and move your lower lip out. Repeat this exercise at least 15 to 20 times to straighten your jaw and neck muscles.

Whistle into the wind

This is the funniest and effective exercise to lose a double chin. This is a very simple exercise. For this exercise, you need to look straight by keeping your head straight and whistle into the roof or to the wind at least for 10 to 15 seconds. Perform this fun exercise at least 15 times a day to get rid of a double chin.

Gum to the rescue

As you know chewing gum is effective to reduce chin fat and helpful in giving a chiseled jawline. The main thing is that you need to perform this exercise for some days and after that see the result. It will cause pain in your jaw but it is helpful in reducing double chin.

Shout OO-EE

This is also a funny and stupid activity that will surely reduce double chin. Loudly shouting OO-EE helps effectively in reducing chin fat and also will help in toning up the chin muscles. Continuously saying these words 20 to 25 times will reduce double chin within weeks.

Rolling Stones Logo Exercise

Again this is also a fun exercise. To do this exercise you need to take your tongue out and keep it on the end of your mouth. After 2 to 5 seconds switch to the other side and take your tongue out. While doing this exercise you may feel a grip on the neck. This will help you to tone up neck and chin muscles effectively.

The above exercises are easy and funny if you are curious to reduce double chin. No need to go anywhere, do these activities at your home anytime.

Variations of Squat to Maximize Leg Day Workout

When you usually do fitness training or go to the gym Squats may be the most common exercise in the training booklet. Squats is a perfect exercise that comes under every strength training workout. This exercise does not require equipment’s or you can do this even in a small space. If you are doing squats in the right way that will build your muscles strong but if you are doing incorrectly you may face knee problems.

Squat 

The squat is the perfect exercise for tone legs. It also helps people to tone quadriceps. It builds joints stronger and increases the strength of tissues as well. If you are doing squats regularly your legs and body become stronger and easily you can climb, bend and walk. Squats are come under high-intensity workout and perfect for the runners also.

Here are the different variations you might add into your daily routine:-

1-Wall Sit:-

This exercise is helpful in lengthens the spine and works on the leg muscles. To do this exercise properly you need to lean against the wall and keep the back aligned. You need to slowly bend the knees. This exercise works the hamstrings, calf muscles, and inner thigh. You need to balance your body and focus on balancing legs by maintaining equal bodyweight. This exercise is suitable for all fitness lover peoples. Perfect for all age groups.

2- Single Leg Squat:-

Balance is the key in this exercise and single-leg squat needs focus. You need to work into abs, glutes, calves, and front hip flexors also. This exercise requires strength and balance. This is a single-leg exercise that isolates the muscles of the thigh. Perfect exercise for dancers, runners, and people who are facing knee problems. While doing this you need to straight your back. You need to way down without putting your hips down. You need to squeeze your butt and on the way, you have to get up.

3-Pistol Squat:-

In this exercise, you need to go down without letting the arch of your foot collapse. Pistol Squats helps in maintaining the overall balance of your body. It gives strength to your lower back and legs. Your ankle and joints become stronger by doing this exercise regularly.

4-Plie Squat:-

Perfect exercise for warming up and toning your inner thigh muscles. The wider your legs, the deeper the squats, perfect for burning fat. You need to put your back straight. Plie Squat makes your thighs stronger and perfect for balancing body weight.

5-Side Kick Squat:-

The perfect exercise to warm up. It burns your calories and makes your legs stronger. You need to bend your knees, lower the hips, take the weight into your heels and come back to the standing position. By putting your legs straight then lift your right leg out and squeeze the outer glute. This exercise is a complete weight management exercise that will keep your posture correct and burn the extra calories from your body.

Benefits of Apple Cider Vinegar

There are a lot of assumptions and many supplements are considered as the best weight loss tools for the person who wants to lose weight but apple cider vinegar is considered the powerful and effective tool which is helpful for the all age group of people who are curious to lose weight. Without having side effects apple cider vinegar or you can call it ACV is a popular tool to manage weight.

ACV is also used for medicinal purpose because it is helpful in curing various types of diseases like cholesterol, type 2 diabetes and eczema. Many of the people drink Apple Cider Vinegar in the morning time with warm water which is known as the best weight loss solution but before going to bed it can be more beneficial for health because of having acidic juice.

Right Way to Drink Apple Cider Vinegar

There are several ways of having ACV. You can mix ACV with Honey and Lemon. If you are taking ACV at night so taking it simply with warm water is the best way to take advantage of ACV. It protects you from many diseases and best to cure internal diseases.

Lose Weight with ACV

There are so many studies that prove that ACV is very much helpful in burning belly fat and reduce the cholesterol in your body. The acetic acid present in ACV is responsible for reducing fat storage and slows down digestion and increment the fat burning process from your body. Taking ACV in the concentrated form leads to tooth enamel erosion, nausea.

Reduce Blood Sugar Level

ACV is the best and perfect medicine for those who are suffering from diabetes for a longer time. Regular consumption of Apple Cider Vinegar is helpful in reducing blood sugar levels because of having fermented juice inside it which slows down the blood sugar level. ACV is helpful in increasing insulin sensitivity.

Prevents Bad Breath

Bad breath can be embarrassing in the morning time. Regular intake of ACV can prevent you from bad breath. Even people brush their teeth at night to cure this bad breath problem but regular intake of Acv is a simple and best solution because it kills bacteria and keeps healthy oral hygiene.

Cure Digestive Problem

Many people face digestion issues because of an unhealthy diet like heartburn and constipation issues but regular intake of ACV before going to bed can make your digestion perfect. This is the best home remedy for curing digestion problems.

Better Sound Sleep

Better Sound sleep is essential for people of all age groups. Most people nowadays have disturbed sleep at night. If you are not having better sound sleep you may face the problem of obesity and irritation. Drinking Apple Cider Vinegar at night is essential for better sleep and because of that, you will feel fresh in the morning.

Excess meat intake may cause childhood asthma

Dietary habits already established in life can be linked to the possible development of asthma in the future as new research has found that substances present in ripe meats are associated with increased wheezing in children.

Their study, published in the journal Thorax, highlights pro-inflammatory compounds, called advanced glycation and-products (AME), an example of early dietary risk factors that can have extensive clinical and public health effects for the prevention of inflammatory air disease.

 

"Identifying dietary factors that affect respiratory symptoms in children are important," said senior study author Sonali Bose, assistant professor at the Icaw School of Medicine in New City.

"Our findings will expect future longitudinal studies to further examine whether these specific dietary components play a role in childhood airway disease such as asthma."

 

Research has found that substances present in ripe meats are associated with increased wheezing in children

The researchers examined 4,388 children between the years 2 and 17 of the 2003-2006 National Health and Nutrition Examination Survey (NHANES), a program of the National Center for Health Statistics, which is part of the U.S. Centers for Disease Control and Prevention.

It is designed to evaluate the health and nutritional status of adults and children in the United States through interviews and physical examinations.

The researchers used NHANES survey data to evaluate dietary advanced glycation end-products and associations between meat consumption frequencies and respiratory symptoms.

They found that the intake of high advanced glyation end-products was significantly associated with increased odds of wheezing, which significantly disrupted sleep and exercise, including wheezing, and required a prescription drug.

Similarly, excess intake of non-seafood meats was associated with whey-disrupted sleep and wheezing that required a prescription drug.

"We found that diets were associated with increased consumption of advanced glycation and-products, derived from the large-scale intake of non-seafood meats, an increased risk of wheezing in children, regardless of overall dietary quality or established diagnosis of asthma," said Jing Genie Wang, lead author of the study and former fellow of the Icaan School of Medicine in Mount Sinai.

 

WHO issued a warning about the "high risk" of Covid resurgence in Europe in early 2021

The World Health Organization in Europe on Wednesday warned of a "further resurgence" of Covid-19 in early 2021, as it urged families to wear face masks during this year's Christmas celebrations.

The organization said in a statement, "There is a high risk of revival in the first weeks and months of 2021, And if we have to succeed in stopping it, So we will need to work together, "Said in a statement, While it may look strange, wear masks around family members, "Doing so contributes significantly to ensuring that everyone remains safe and sound."

The WHO team is scheduled to travel to China in January to investigate coronavirus origins

The World Health Organization said on Wednesday that a team of international experts will travel to China next month to help investigate the origin of covid-19 animals.

"I can confirm it will be in January," WHO spokesman Hedin Halderson told AFP when asked about the report that the expert team, which includes epidemiology and animal health experts, will finally visit China next month.

Follow Expert Recommended Diet Tips to Maximize the Results of Your Workout

Eating right is important to get the best results from your exercise routine. Exercise is something that helps your brain grow faster. It helps to keep your heart healthy, bones strong and dense also eases hormonal balance. When combined with a healthy diet, it makes you stronger overall, can help you stay fit and healthy. Diet tips that can help you get the best results from your exercise routine.

 

Your exercise routine should address the four pillars of fitness: strength, stamina, stability, and flexibility. Whenever you are exercising, you need to work towards achieving these four, to progress consistently and efficiently, and to achieve optimal health and fitness.

Yoga, cycling, running, strength training, and weight training can all help in achieving these goals. You need to adapt to your routine and try to do it consistently.

 

Read More :- 6 Variations Of Push-Ups That Can Help You Make Stronger

Healthy diet tips for best workout results

A healthy diet goes hand in hand with your exercise routine to be fitter and healthier. However, there are some foods that can help improve your exercise performance. Including these in your daily diet can help you maximize the benefits of exercise.  These are:

1. Coconut: It is local food, which is medium-chain triglycerides. (MCT) is full of MCTs help improve physical endurance and mental strength. Both of these need to perform well in daily life along with exercise. Make sure that coconut is included in your daily diet. You can use it as Nariyal Pani or Coconut Water. Can be taken (as a mid-morning drink). It can help control blood pressure and is full of electrolytes, which can keep your body well hydrated. You can also dry coconut with jaggery, decorate your poha, chutney, etc.

2. Rice: Rice consists of a series of three essential amino acids called branch chain amino acids. (BCAA). These amino acids help in preserving the muscles in the body. Traditional combinations like lentil rice, biryani, khichdi: take curd rice or rice whatever you like. You can also add rice to your dinner. Not only will it allow you to get a good night's sleep, but will also help you wake up to feel more energetic. Take white rice with a polished hand made variety.

3. Tuber vegetables: You should give these vegetables at least several times a week. Sweet potato, suran, Arabic are all tuber vegetables that are in season right now. They are rich in prebiotics, which feeds on good bacteria in the intestine and helps improve intestinal health. A healthy intestine can facilitate good digestion. You have them as vegetables. (With coconut if possible) or else take it as an evening breakfast.

Post and pre-workout meals

You can make fresh local fruits or bananas before your workout. Do it 10 to 15 minutes before your workout
The first 45 minutes of your workout are known as the "window of opportunity". You need to provide optimum nutrients to your body by eating properly.

You need to follow the Routine after the workout:

• Drinking a sufficient amount of water causes rehydrate
• Replenish your glycogen store by eating a banana or boiled potato (as both are rich in potassium)
• Muscle damage and repair of tissue. Take whey protein, which gives you 20-27 grams of protein per serving, 0-3 grams of carbs, and 0-3 grams of fat.
• You recover by increasing your intake of vitamins, minerals, and antioxidants

Make sure you complete all four R's after the workout.

Do not follow calorie-restrictive diets or food groups in the name of weight loss or any other fitness goal. "this is not going to help you and will only come with the results you want to achieve with exercise".

How to reduce obesity in winter? What to eat from breakfast to dinner diet plan?

 The weight of most people in winter increases quite fast. According to research, it is natural to increase weight due to changes in catering and lack of sunlight this season. With obesity, abdominal fat also grows very fast. Reducing fat in cold weather is a difficult task in itself.

 But belly fat can be reduced very easily by using lifestyle changes and healthy foods. In fact, your diet for weight loss should include not just spinach and salads but also fibre, proteins, healthy fats and other essential nutrients. Let us know how to lose weight in winter, your diet plan.

Eat more fruits and vegetables

 

In winter, seasonal fruits and vegetables should be consumed in large quantities to keep weight and belly fat under control. They contain small quantities of calories but a large amount of fibre. At the same time, vitamins, minerals and other essential antioxidants are also found to keep the immune system strong. Which improves digestion and does not increase weight.

Take a protein-rich diet

 

It is necessary to consume less calories to prevent weight gain. In cold weather your diet should include walnuts, seeds, beans, cereals, pulses, eggs, lean meats and fish. Using them increases metabolism and does not seem to be hungry for a long time. Protein-rich diet also prevents you from eating sweet and junk food. It compensates for proteins in the body and helps in weight loss.

Stay away from junk food

 

Usually, consuming a large amount of sugar, sodium and saturated fats can cause inflammation in the abdomen. In addition, there may be many health problems such as heart disease, obesity, type 2 diabetes.

Processed and canned food should be avoided to prevent weight gain. This will not increase your belly fat in winter.

Diet plan for weight loss in winter

1. 7 am: Drink a glass of lukewarm lemonade on an empty stomach in the morning. You can also add honey and fresh ginger juice to it. This improves metabolism and leads to weight loss.

2. Breakfast at 8 am: Fiber-rich foods like oats and millet should be eaten in breakfast. Also, eating fresh fruits with a spoonful of flaxseed powder, a glass of milk and a bowl of yogurt is beneficial.

3. Snack at 10 am: Eat a handful of almonds and walnuts in the snack.

4. Lunch at 1 pm: One bowl of brown rice, light fried vegetables, one bowl salad, one roti and pulse should be consumed.

5. Snack at 3 pm: a quarter cup of raspberries or cucumber salad or a glass of buttermilk and a banana.

6. Tea time at 5 pm: 1 cup of green tea with two pieces of multigrain biscuits.

7. Dinner at 8 pm: 2 rotis, a bowl of lentils, mix vegetables and paneer.

Along with a healthy diet, physical activities are also necessary to reduce belly fat. Therefore exercise should be done regularly.

6 Variations Of Push-Ups That Can Help You Make Stronger

 Push-ups: This is an exercise that you can do with one of these exercises, to make it more challenging and rewarding. For example, clap push-ups are a challenging variation of this exercise. Here's how you can do it.

Do you want a strong back? do push ups. Want to tone up your abs? do push ups. Want to make your whole body strong and strong? Do regular push-ups! Push-ups are one of the most effective and challenging exercises you can do to keep yourself fit. Regular exercise of body weight exercises in this excercise can help strengthen your lower back and core muscles. This exercise melts stubborn belly fat and helps you create the kind of abs you've always wanted!

There is so much in this exercise that you can do with this one exercise and make it more profitable by challenging it. We will tell you about some variations of push-ups that can help you build or progress clap push-ups as well as make your body stronger.

Sweat trainer Kayla Itsines recently wrote in her Instagram post that "Push-ups are one of the exercises that are often included in workouts, but I know they can be really challenging for beginners and those, Who are just starting to build their strength, ”.

Itsines has stated that it is important for everyone to move at their own pace with exercises like push-ups. As the exercise progresses, you should be confident about performing the exercise adequately with the right method and technique. Doing this helps you in building strength along with reducing the risk of injury.

To help you do the more challenging version of push-ups 'clap push-ups', we have brought a list of push-up variations for you to try progressively.

Here are some push-up variations to help you move towards clap push-ups -

1. Wall Push-Ups: This push-up should be done while standing. You need to perform this with your hands on the wall.

 

 

2. Inline Push-Ups (Knees): This push-up needs to be done on your knees, hands on the chair.

3. Push-up (knee): This is the standard push-up that needs to be done on your knees.

4. Bending Push-Ups (Toes): To do this push-up you need to be on your toes, with your hands on the chair above you.

5. Push-Ups: This is the standard push-up that should be done on your toes, with hands on the ground.

6. Clap Push-Ups: Once you have mastered the push-ups, try clap push-ups by pushing your body in the air.

So let's start this exercise right now and make ourselves fit and stronger.

Remove Your Stress with These Exercises

Nowadays fitness is the main thing if you want to live a happy and healthy life. For maintaining fitness one should have to maintain fitness strength along with a balanced diet. To maintain an active lifestyle one should have to live positively and with energy.

 More than 50 percent of the people are feeling stress because of this modern lifestyle. Now Stress has become the key role of one's life. Juggling to fulfill all the responsibilities either it would be personal and professional. This is true for all the age groups of people because of today's hectic life that includes unhealthy schedules, unhealthy diet, and bad habits. Stress is the thing that also does not discriminate between gender and age groups. A stressed person has to take some actions while he is suffering from it. This can affect your lifestyle especially your health.

Your health and wellness get impact if you are stressed. Stress is also responsible for weight gain or loss. Stress is also responsible for heart diseases, hypertension, and diabetes.

If you are following a healthy lifestyle regularly then you will goodly manage your relax and it is helpful in keeping your body cool and calm. Your mind gets focus and you feel fresh if you are a healthy lifestyle lover. Let’s discuss some exercises which will keep you active. These exercises are helpful in removing stress and keeping your body active and healthy. Many diseases automatically get destroy if you are having healthy routines that included a balanced diet and proper exercises.

Stress Releasing Exercises

 Stretches

Stretches are considered as best for releasing tension from the body. Stretches are the best exercise for the people who are doing desk jobs or the people who are driving a lot daily. Stretches are the best exercise that is helpful in removing stiffness on your joints and muscles. It is also helpful in relaxing the mind and stress levels. Morning and evening time is considered as the best time for stress. Morning stretches will help a person to give energy to your body and evening stretching is effective for better sleep at night.

 Running

Running is considered as proven as the stress buster. Whenever you feel too stressed and too tense just choose jogging. This is good for breathing and along with physical movements. You can call running as the best exercise which is responsible for keeps your body active.

Tai Chi

Tai Chi is derived from the ancient Chinese martial art. This is helpful for emphasizing breathing as well as physical movement. You can call this ‘meditation in motion’. Tai Chi is responsible for improving flexibility level and refreshes the body and mind. This will help in improving sleep at night.

Walking

Walking is the best and easy exercise for reducing stress levels. You will get the best result if you are going for walk regularly. Walking is responsible for releasing the level of tension and keeps a body active. Morning time is the best time for walking either you can go for an evening walk for better sleep. 30 minutes walking is enough for a healthy life. Walking is also good for cardiovascular health, hypertension, and diabetes.

Circuit Training

Circuit Training is effective for maintaining weight and it keeps the body refresh. Weekly circuit training is necessary for the production of endorphins and this boosts your mood.

Keep your body active and energetic with the help of regular exercises. A healthy diet along with regular exercises keeps a body fresh and energetic. If you want to live your life stress-free and active during the whole day then you should have to follow a healthy routine.

FSSAI Report: Revealed Poisonous Food

A healthy life means an active body. If you are living a healthy life it completely depends on your lifestyle. Healthy food and regular workout keep a body active and energetic. A healthy and balanced diet is necessary for a fit body. There is a recent report from the FSSAI (Food Safety and Standards Authority of India) provides a report that includes the vegetables we are having are poisonous.

There are so many states in India where poisonous vegetables are getting supplying. Not only supply these are affecting our health and immunity as well. The report generated by FSSAI clearly explains that every citizen is having a 2 to 25 % ratio of poisonous content. According to the survey and report the vegetables sold in the market are not healthy for our health. These vegetables are containing lead and cadmium more than the limit.

Near about 9 percent of vegetables are not edible today. Madhya Pradesh has the worst situation, where 25 percent of vegetables that come into the market for sold are failed because of having an excessive amount of some chemicals. FSSAI’s survey has divided nationwide into five zones as per the survey. The sample taking from the south zone meets the criteria of safety standards.

During the survey it has been cleared except for leafy veggies, lead-containing vegetables are in the safety standards. Apart from lead, cadmium, Arsenic, and Mercury were also part of these poisonous vegetables which are selling across all over the country.

India is an agricultural country and growing vegetables is a method for the past many years. As per the study the pesticides used in the vegetables cause toxic elements. Water and soil that contain pollution is the main cause to make vegetables poisonous. The harmful and toxic elements like Lead, Cadmium, Mercury, and Arsenic are considered dangerous for the human body. One can phase the problem related to kidney, affect the growth of children, and many more. Your bones become weak while having these poisonous veggies.

The Zee News will ready to run a campaign that is related to the health of a person and his family the cultivation on the banks of the river The Yamuna had stopped from the Delhi government. As per the FSSAI report approx. 10 percent of vegetables grown and sold are poisonous. To control this we have to grow the vegetables without any machinery and medicines.  

We need to learn to become self-dependent by growing vegetables on the roof and terrace. The process is not easy but it will save our lives too. Yes, it is costly and a lot of effort required at the start but still this is a healthy process to eat healthily and stay healthy. Without using contaminated water of rivers and also give advice to farmers for avoiding pesticides.

Growing poisonous vegetables is harmful to the nation it not only affect our life but the life and health of our country affect too.

Prepared from COVID-19 and Flu with suggestions from experts

Flu season is almost knocking. It can be extremely difficult to differentiate between coronavirus and flu symptoms during the COVID-19 epidemic. Common symptoms of the flu include cough, sore throat, muscle or body pain, fever, runny or stuffy nose, fatigue, headache, diarrhea, and vomiting. These symptoms are more common in children and adults. Coronavirus (COVID-19), on the other hand, shows common symptoms such as dry cough, headache, physical foot and pain, conjunctivitis, fever, fatigue, taste or smell. But in severe cases, chest pain or pressure, difficulty in breathing or infection can cause dangerous loss such as shortness of breath, loss of voice or trouble in movement.

 

Don't be worried about COVID-19 and flu, be prepared

Dr. Sylvie Bryand, Director of the WHO's Global Infectious Hazard Preparedness Department, explains the differences and precautions between the two, describing COVID-19 and the flu -

"We shouldn't be worried, we should be prepared. This is because we have a vaccine for the flu. We have antivirals and remedies that work for the flu, and reduce influenza-associated morbidity and mortality. Can. "

COVID-19 preventive tips such as avoiding hands close contact, washing, physical distance, may also work well for influenza viruses. Dr. Bryand at WHO's IGTV said "The Southern Hemisphere recently had flu season. These measures worked very well. Flu transmission was very low,".
 
However, it cannot be certain that all of this will be true in the northern hemisphere in winter or in flu season.

How to differentiate Flu and COVID-19?

Along with producing similar symptoms, both these viruses can infect the body. It is important to seek medical advice when the severity is indicated. Dr. Bryand stated that "For example, if someone experiences difficulty breathing and chest pain, go for medical advice. Patients with asthma, chronic respiratory disease, diabetes, or heart disease are special. Medical advice is essential ".

Symptoms such as loss of taste or smell are specific indications for COVID-19.

Precautions to be taken by pregnant women

During pregnancy, the immunity of women weakens with changes. Therefore they need to be more vigilant with COVID-19 and flu. Dr. Bryan says that "this form of severe influenza is at risk of developing in pregnant women."

"Pregnant women should avoid going to crowded places. When coming from a crowded place and outside, wash your hands thoroughly and wear masks while going out. Seek your doctor periodically and Get a physical vaccine ".

Eat a nutritious diet to strengthen your immunity and follow a healthy and active lifestyle. Instead of worrying about flu season, be careful with your preparation for it.