From the early nineties right up to now, Milind Soman has always stood out for his phenomenal fitness levels. Easily capable of taking on the younger breed of celebrities with chiseled bodies, Milind Soman can run anyone aground when it comes to his physique – all thanks to his dedicated fitness regimen.

Recently having become a cycling buff, Milind Soman’s fitness regimen came to his rescue to help him hop on board a triathlon and kick life into his performance – despite not having even heard of cycling as a full-fledged sporting event.
An enduring fitness enthusiast for years together, Milind Soman has remained a very wholesome fitness freak – working on the mental, emotional, spiritual and physical components of fitness, taking each one as seriously as the next.

His initial tryst with fitness began with swimming – where Milind Soman won several swimming meets with the unending support from his family till he turned 23. Back in the day, he used to train for about 3 to 5 hours a day, 5 days a week. The impact it had on his physique was as clear as day, in the still popular video, Made in India. Unfortunately, when he took to modeling, he fell prey to the bad habit of smoking – and later, in 2004, in the Mumbai Marathon, he had a life changing experience through running, and gave up smoking.

In 2009, after five years of running the half marathon every year, he decided to enter the full marathon (42 kms) and completed it in 4 hours 50 minutes. Since that day onwards, Milind Soman has been a regular to all running events, and even put together the Pinkathon event in favour of running for Breast Cancer awareness.
Also working just as hard on his diet, Milind Soman is a very conscious eater. He eats everything save for refined sugars, and tends to reduce and limit his intake of meat while all other food is eaten in moderation. He enjoys ghee and butter with his every meal. A committed fitness enthusiast, Milind Soman’s key goal has always been to ensure that he takes slow steps towards keeping his fitness levels high. He also makes it a point to listen to his body – and to keep his energy levels buoyed through motivation from within.

References:

http://www.idiva.com/news-health/milind-soman-talks-about-his-fitness-and-ironman-triathlon/1510307
http://www.bollywoodshaadis.com/articles/milind-soman-fitness-regime-diet-and-workout-3986
http://www.indiatimes.com/health/healthyliving/milind-soman-opens-up-about-his-journey-towards-fitness-and-getting-hooked-to-overcoming-challenges-243437.html

Meditation is your sure shot defense against stress, depression, anxiety and a great many other issues that can trouble you mentally and physically. It is also a fantastic way to unwind, relax, rejuvenate and reconnect with your inner self, especially when there is a tendency to be stressed and lose mental and physical health in the pursuit of a lifestyle predisposed to stress. Meditation is a life boat, really, and one should definitely invest in some time meditating. If you don’t find the inclination to meditate, or find yourself where you are psychologically lazy about meditating, here are some simple things you can keep in mind so you push yourself to meditate!

• Don’t put pressure on yourself to meditate. There’s no point stressing about meditating, right? So take it easy, and be conscious and mindful of your actions – that’s one way of meditating, too. Focus on your breathing, be conscious of your here and now, and be mindful of your choices, activities and thoughts, and keep a conscious check on your basic needs.
• Practice meditating even if you are not an expert – don’t give up or become lazy about it because it isn’t going as you want it to. Only practice makes perfect!

• Maintain good posture, by focusing on your body. Bad posture can result in improper breathing and other physical conditions – while meditating, relax your body but in a good posture.
• To keep your focus on meditation, make it a point to count – count your breathing pattern, or count beats – just keep your mind focused on it.

• Set time aside to meditate. Whatever your schedule is, factor 5 minutes, or a few more minutes, to meditate, and add this in your to-do list. When you do this, you make a commitment that you can and will stick to.
• Make space to meditate – find a place where you are both, happy and comfortable, and are not likely to be disturbed, in order to meditate.

• Do your research and get your knowledge in order so that you can meditate comfortably.
• Disconnect from electronics and the outside world when you are going to meditate – it is all these beeping machines around us that keep us away from being able to concentrate.

                                               pc: energymuse.com
• Rise early, and sleep early, and eat healthy. Keeping regular sleep cycles, and regular and healthy food or eating cycles will help you keep your body and mind in good order.

References:

http://www.indiatimes.com/health/tips-tricks/12-simple-meditation-tips-for-lazy-souls-243575.html
http://idiva.com/news-health/25-simple-and-awesome-meditation-tips-for-every-lazy-soul/1507207

PC: greatist.com

Have you been starting your morning right? For how long? Did you manage a week? 2 weeks? 3 days?

If you have managed even a week, get that right first. Remember, to start small and be consistent.

If you have managed at least a week, your next big challenge, is SUGAR.

There’s 3 macronutrient categories that most foods fall into: Carbohydrates, fat and Sugar. We’ll keep it simple on this post and just take note of the fact that sugar is not a necessary part of any kind of diet. Sugar is a carbohydrate and there are plenty of other sources of carbohydrates that you can eat without as many of the problems sugar comes with. So for the next 3 weeks, focus on eliminating sugar.

Here’s a few helpful tips/substitutes for most of the common forms of sugar:

1) If you’re a tea/coffee drinker, and you like your drink sweet, halve the amount of sugar first. If it doesn’t taste right, then maybe its time you accepted that its not really the coffee/tea you care for. If thats the case, maybe you can replace the whole drink with something sweet instead. Like a fruit or a few dried fruits.

If you can go black…

2) Replace all obvious forms of white sugar only(at first) So throw out sweets and milk chocolate and substitute it with dark chocolate(over 70%) and dried fruit like dates or figs.

3) Make your evening drink of choice tender coconut water

4) If you absolutely must have some sugar. Pick one meal a week to indulge, buy your favourite dessert and eat only one serving of it.

5) Replace fruit juice with whole fruit. Blended fruits have less fibre and tend to be high on fructose anyway.

Do this for 3 weeks and you’ll find you’ll slowly lose your taste for sugar. Its an addiction, and like all addictions you need to patiently wean yourself off it. The results will be well worth the discomfort.

The Author, Jyotsna John, is a fitness enthusiast who turned her passion for fitness into a full time career. She has travelled to UK and the US and studied a lot about fitness while she was there. She has a list of certifications, and is currently a trainer at The Unit, in Chennai.

Pilates are an interesting kind of workout, using the strength that is inherent in your body. It involves combining the power of your mind and body, and controlling your body and its movements to attain the requisite postures and strengths. The movements are centred around the abs, pelvic floor and lower back, and the body focuses on the alignment of the spine, and on the awareness of breath.
The original sequence of PIlates comprised 34 mat exercises. It comprises 100 roll-ups, single-leg stretches and double-leg stretches, and includes a variety of other elements. These routines are augmented by combinations in the form of yoga and kick boxing, to lend the exercise form a sense of variety.

PC:www.absolutepilateswithleslie.com

Another version of Pilates involves using equipment. There are magic circles, the Wunda Chair, the Guillotine, the Spine Corrector and the Ped-a-Pull. All of these equipments help strengthen the efficacy of the Pilates movements and help the body into the postures and movements efficiently.
Pilates creates impact on the body through resistance training. Science has showed how able Pilates as a fitness option, is, in creating lean muscle, in helping increment your metabolism levels and in helping you burn calories all day long. While cardio exercises are great, they come with a limited bandwidth to help you burn calories. Pilates, on the other hand, are highly efficacious exercises that help you stay in a metabolic high and help you lose calories all day long.

Celebrities who follow Pilates routines on a daily basis continue to stand as perfect ambassadors for why the form of exercise is an ideal choice to stay fit. From Madonna to Uma Thurman, from Kyra Sedgwick to Christy Turlington, there are plenty of stars who swear by Pilates.

As an exercise form, Pilates is versatile enough to fall in line with other forms of exercise, and is capable of adapting to dynamic needs.

References:

http://www.shape.com/fitness/workouts/7-things-you-didnt-know-about-pilates
http://www.flexstudios.com/our-flexformer-is-the-next-big-thing-in-pilates-according-to-self-magazine/
http://www.self.com/flash/fitness-blog/2015/02/pilates-equipment-flexformer/

From the word go, he had us all drooling. Whether it was in his days as a gawky newcomer, wet behind the ears in Kaho Naa Pyaar Hai or in the delightful display of skills he regaled the world with in Kites; whether it was in his fantastic six pack ab show in Dhoom 2, or his magnum opus in Zindagi Naa Milegi Dobara, anyone can say that Hrithik Roshan’s fit form stood out as among the many reasons that made him an instant hit. Here’s what his fitness regimen looks like!

PC:www.webmd.com

1. When it came to his meals, Hrithik switched from three square meals to six small meals in a day. The consumption of smaller meals many times in a day augmented his metabolism, and helped settle his cravings through the day.

PC:www.artepreta.com

2. Hrithik reserves a cheat day, to enjoy his cravings for junk food and fast food – but even on those days, he makes it a point to indulge in reasonable and moderate portions.

PC:www.wishfulchef.com

3. Insofar as what his diet comprised, Hrithik’s dietician gave him nutrient laden foods such as healthy meatballs, whey protein, fish, egg whites and protein muffins, in order to render adequate nutrition to his worked out body.

PC:www.heartrhythmsliving.com

4. He also added bountiful nutrient dense foods in his diet. Despite being filled with nutrients, there was nothing in his diet that qualified as unhealthy, or in poor taste.

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5. Hrithik’s workout regimen comprised going to the gym. As part of his work out sessions, he would take up training for flexibility, strength, endurance, stamina and overall, to attain an athletic body.

PC:www.mensfitness.com

6. His workouts themselves have a good blend of cardio, circuit and strength training. It begins with an hour of cardio workouts, 500 crunches in the morning, and strength training in the evening.

PC:www.mancademy.com

7. To tone individual body parts, he also did specific target toning exercises, enhancing the intensity through both, reps and weights. This helped him grow the number of lean muscles in his body.

PC:www.philly.com

8. Hrithik has a series of injuries that made his workouts tougher – but his focus shifted on the right kind of technique and following appropriately structured exercise routines.

References:

http://workoutinfoguru.com/hrithik-roshan-workout/

http://www.sliceofhealth.in/event/breast-cancer-awareness-month/fun/hrithik-roshan-rediscovers-athleticism-with-kris-gethin.html

http://healthyceleb.com/hrithik-roshan-diet-plan-workout-routine-bang-bang/26803

http://www.lightscamerabollywood.com/hrithik-roshan-diet/ 

Bloating can be a representative symptom of many things, and can be accompanied by a plethora of symptoms that may range from acidity to belching and flatulence, from cramps and pain, stomach aches, shortness of breath and lower back pain. When you find yourself with bloating rather regularly, there are a few tips that you can follow:

PC:www.indiamart.com

1. Keep yourself hydrated. By drinking water, adding the amount of fluid intake in your everyday, your body will get back on track with its sodium balance. In addition, a good amount of water intake will help avoid constipation and also keep your body fluids in circulation. Avoid carbonated drinks to compensate your water intake.

PC:www.healthyalberata.com

2. Cut back on the amount of salt you take, because increased salt intake can increase the extent of bloating in your body.

PC:www.naturalfoodretailers.net

3. Eat fresh food rather than the ones that come stocked with preservatives. Naturally produced food and fruits are low in salt, as opposed to refined and processed versions.

PC:www.fda.gov

4. Don’t just rely on low salt as a term – make it a point to understand what the sodium levels are, before choosing the products.

5. Use herbs and spices to season your dishes rather than salt, because this will keep your meals flavoured, while avoiding unnecessary sodium content.

PC:www.ehow.com

6. Don’t jump the gun and pick up salt substitutes – often times, salt substitutes contain excess amounts of potassium, which doesn’t do you any good, either – culminating in heart and kidney problems.

PC:www.fitnessjournal.com

7. Avoid alcohol that is sugary, and drinks that are rich with sugar or sugar substitutes. They are filled with empty calories and comprise chemicals additions that can tend to add to the feeling of bloating and thus, are best avoided.

PC:www.belvoiregale.com

8. Use dairy in your dishes smartly – add a decent amount that does not overdo the amount of lactose in your intake, lest it lead to bloating. If you are lactose-intolerant, make sure to avoid cheese and yogurt, as it can lead to acid build-up and cramping.

PC:www.popsugar.com

9. Eat smaller meals but in larger numbers so that your system is high on its metabolic levels.

PC:www.huffungtonpost.com

10. Keep your exercise levels up, and keep an active lifestyle to avoid unnecessary bloating. Exercise is a proven solution for most digestive issues, since it regulates the body’s systems ably.

Reference:

http://timesofindia.indiatimes.com/life-style/health-fitness/home-remedies/How-to-beat-that-bloating-feeling/articleshow/13147066.cms 

Dont let your hard work go to  waste. Dont let calories add to your waist. You dont have to miss your best friend’s party, just cause you are on a diet. Follow these simple diet tips and stay slimPreplanning – Just as you plan your dress for the party , plan your meals which you will have before you go to a restaurant..

PC:www.bbcgoodfood.com

1. Eat before you leave the house, Just have a small piece of Tofu or low fat paneer or boiled channas, they will keep u full for  long time . Please don’t leave hungry from home.

PC:www.lhsfna.org

2. First order clear soups with plain salad without any dressing. Avoid cream soups and salad  dressing.Simple lemon will do the trick.

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3. Avoid gravies they are loaded with fat and butter. Instead have dry vegetables.

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4. Instead of Naans go for Missi roti or Tandoori roti.

PC:www.sharedappetite.com

5. Pickled pink onions are better than oilbased Pickles, they are low in salt and oil.

PC:www.graigfarm.co.uk

6. Go for chicken breast-based dishes versus one with chicken thighs. Bonus points for skinless breasts—one chicken breast with the skin has eight grams more fat than without the skin. or grilled fish is best.

PC:www.rd.com

7. Have water at regular intervals, to keep you filled.

PC:www.megoirs.com

8. You dont have to miss your favourite dessert- Just have 3tsp of cake on your plate and relish your cake slowly and steadily.

PC:www.glamour.com

9. If you want to order pizza, have 2 slices of it and ask for extra topping of veggies (2 or 3 times more than the regular ones).

10. Read between the lines. Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Also “beware of” words including: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce,milk, ice cream, or cheese).

PC:www.blogsunion.com

11. Dont feel shy to ask questions from waiters, after all it is your hard work at stake.

And most important tip : dont forget to enjoy.

The author, Dietician Shail Yadav, has 6 years of rich experience in the field of clinical nutrition and has worked in Multi specialty hospitals like Paras hospital Gurgaon. She’s had the privilege to work in ITBP (Indo Tibetan border police) in special medical attachment unit as a consultant dietitian.

Osteoporosis is one of the most common issues that affect bones today – often times a result of frugal calcium intake and poor lifestyle habits when it comes to diet and exercise. Your bones should be in good order and shape if you want to stay healthy and move about in your old age. On this World Osteoporosis Day, make a commitment to your well being! It’s never late to start to make an impact on your bone health. Here are a few tips you can follow:

1. Make sure you eat healthy and nutritious food. Half the battle is won if you have a good dietary system that supplements your body with nutrition and minerals to remain healthy.

2. Never neglect exercise! The more you exercise and the more you move about, the better it is for your joints. Think of your joints like the hinges of a door – not moving them will make them creaky, rusty and completely rigid!

3. Stock up on Vitamin D – and while you’re thinking this is best acquired through a pill, your best bet is really to indulge in some time under the sun. Nothing synthesizes your Vitamin D consumption better than direct exposure to sunlight. But keep it to a reasonable amount, so that you don’t wind up sunburned!

4. Avoid smoking. Smoking increases the rate of bone loss, especially because it reduces the vital capacity of the lungs – which in turn reduces oxygen in the blood, and that results in weak bone marrow.

5. Avoid alcohol, or if you simply must drink, moderate your portions of alcohol. If you drink, drink no more than two drinks a day for men and one drink a day for women, as alcohol can have disparaging impacts on your bone health.

6. Ensure that your meat consumption remains in moderation if you want to have healthy bones. Calcium and phosphorus are vital components in digesting animal protein, and eating too much of meat can take away the supply of these minerals to your bone.

7. Make sure that you regulate your sodium consumption. Taking excessive sodium can cause calcium to leach out of your bones, and to expel it through the urine – which makes the bones far weaker!

References:

http://www.worldosteoporosisday.org/

http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/lifestyle-tips

http://www.health.com/health/gallery/0,,20365458,00.html

http://www.healthline.com/health-slideshow/build-strong-bones

So if you’ve finally started and you’re consistently making those baby steps and it all feels a bit too easy. What comes next? Well, how about making an effort to start your day right. Here’s 5 simple things you can do every morning as soon as you wake up.

PC: www.dailymail.co.uk

1. Do not snooze the Alarm.

You wouldn’t treat a meeting with someone else casually, so why disrespect yourself? Respect your body, respect your time, respect your promises to yourself.

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2. Do something simple that’s high in intensity but short in duration.

This can be anything, like skip for 30 seconds or perform 10 burpees. Fat loss is a battle fought mainly in your head. Waking up and starting the day with activity, no matter how little (instead of lazing around in bed) will get your blood flowing, heart pumping and get your head in the game.

PC:www.spiritvoyage.com

3. Breathe deeply for 1 minute at least. 

If you know yoga/pranayama and have something in mind, go ahead and do that. For the rest of us, this is nothing fancy. Just sit around breathing deeply and focussing on your day.

4. Write down 2-3 things you want accomplished during the day.

Keep these simple for e.g.:

Get 2 servings of vegetables before 6 pm

(or) getting it at least 3 fistfuls of protein

(or) drink 2 litres of water a day

Don’t commit to things you that are extremely difficult to accomplish . 20000 steps a day if you have a full time job, for example is a recipe for failure. Set yourself up for success, however small it may be. The positive attitude that comes with it goes a long way in helping to maintain a healthy lifestyle. Build on your successes, not your failures.

5. Drink water.

A nice big glass of it. It can be room temperature or warm or hot.

There’s no need to for lemons and ginger and a bunch of herbs. Not unless you have loads of energy when you wake up. Just keep it simple.

Since you are fasting during Navratri, your body is at an all time state of vulnerability and is possibly also weak. It is important that you do not compromise on your health, and ensure that you are in good health to celebrate the festivities as they unfold. Here are a few important exercises that can be put to use during the festive season.

1. Do low impact exercises that are capable of working a sweat, while all the same capable of  seeping you on the safer side of things since this will be just enough to keep you active while you don’t affect your health. Try aerobics, a round of gardening or a short walk.

2. Keep your exercise regime simple and effective.

3. Don’t forget to stretch! Stretches and stretch-based exercises and walking are the safest exercises you can do during Navratri.

4. Do not over do any of your exercise routines, as otherwise, it will have adverse effects on your health.

5. Always make it a point to be careful with lifting weights. If you want to indulge in or continue with your weight training while you are fasting, always keep a few things in mind.

6. Always exercise only after you eat something. If you don’t do this, your body will be forced to draw energy from your muscles, making you weak.

7. Dance the Garba – and make sure that you build your stamina before you indulge.

8. Keep your body well hydrated. Always make it a point to drink a lot of fluids if you plan to exercise while you are fasting. Drink a lot of milk, fresh juices and water to keep yourself hydrated while you are fasting. The whole point is that you have to keep your body healthy by exercising during Navratri.

PC: www.community.tribesports.com

9. Indulge in some soft exercises. Soft exercises also work well if you are new to exercising, and would like to try your hand at something you haven’t, ever before. Since exercising might seem new, the body will be rigid, stiff and inflexible, and will need some loosening up. To this end, soft exercises are a great help. In terms of the benefits, soft exercises can help the body slowly build stamina, lower very high levels of cholesterol, keep the blood pressure and sugar levels stable by burning comfortable quantities of calories, and also improve circulation in the body. It is also immensely useful in lowering hypertension. Soft exercises keep the joints healthy and increases bone density. When the joints remain healthy, osteoporosis is kept at bay.

References:
http://www.boldsky.com/health/diet-fitness/2013/exercising-during-navratri-fast-035683.html
http://www.onlymyhealth.com/search_exercises-regime-during-navratri_Articles.html
http://www.onlymyhealth.com/exercising-during-navratri-1317190366
http://fatchicgoesslim.blogspot.in/2011/04/navratri-and-diet.html