Benefits of Natural Fruits and Vegetables:

Benefits of Natural Fruits and Vegetables:

1. Fresh Black Berries are lush and delicious, an excellent source of Vitamin C and have more fiber than a serving to some bran cereals. Eat them while fresh, and light rinse just before serving.
2. Garlic is very beneficial to lower blood pressure.
Dry roasted soy nut also helps to reduce blood pressure.
3. Flax seed powder mixed with Oats or daliya or rice brans as breakfast are really effective to lower blood cholesterol level, also reduce the risk of some cancer, and also help in weight loss.
4. Diabetics may benefit from oat bran apart from having fenugreek leaves and bittergourd in their daily diet.
5. Broccoli fight against stomach ulcers and also from stomach cancer.
Broccoli is low in calories and high in fiber.
6. Cabbage apart from being excellent source of vitamin C, low calories and high in fiber it also prevents colon cancer.
7. Diet can help keep Breast cancer in remission, foods like whole grain, fish and veg and fruit based diet that is low in fat are best for the prevention.
8. Carrot prevents night blindness, lower cholesterol level and protect against cancer.
9. Cauliflower apart from good source of vitamin C, folate, potassium, Low in calories and high in fiber it is an anti cancer food.
10. Cheese fights against cavities, because the fat naturally contained heese coats your teeth and acts as a natural barrier against bacteria, calcium and PH found in Cheese also helps to remineralize tooth enamel.
11. Cherries helps in reducing cholesterols as it is rich in Pectin.
12. Chilies helps in reliving nasal congestion and also helps in preventing blin cood clots that can lead to heart attach or stroke.
13. Chose dark chocolates over milk chocolates because it contains more anti oxidant and less fat.
14. To increase and improve blood flow, onions and garlic are very beneficial.
15. During Cold and flu, consume plenty of fruits and vegetables for vitamin C, garlic and hot peppers which act as natural decongestants.
16. Drink hot liquids which stimulates the bowel e.g. drink of herbal teal or a glass of hot water with lemon to prevent constipation.
17. Include two to three dates in your daily diet as it is an excellent source of potassium, good source of Iron, Niacin, vitamin B6 and fiber.
18. For Dental Health:- consume plenty of calcium rich food, fresh fruits and vegetables for Vitamin A & C & for chewing in order to promote healthy gums and tea, which is good source of fluoride.
19. Those who are suffering from depression have fish in good quantity .Fish Oil cure depression.
Chocolate also act as a natural antidepressant.
20. Diabetes:- Regular meals and snacks to avoid fluctuation in blood sugar level.
21. Ginger is reported to easy nausea.
22. Egg:- excellent source of protein, vitamin B, A & D, Zinc and Fe and source of antioxidant.
Egg is “Complete Protein” food.
23. Fiber:- Apart from preventing constipation and reducing colon cancer
High-fiber diet can lower cholesterol as effectively as low fat diet.
24. Fish:- source of protein, iron and other mineral are also high in vitamin A and contains omega-3 fatty acids.
25. Researchers have found that Apple & Pears to your daily diet help to lose weight faster.
26. Garlic:- Antiviral, antibacterial properties help prevent or fight infection.
27. Ginger:- Prevent morning sickness. Help to quell nausea. Help to relieve Menstrual cramp.
28. Relieve a cold with ginger tea.
29. Grapes:- reduce risked heart disease, cancers and strokes.
30. Vitamin C rich fruits like oranges and sweet lime really helps to cure infection but if you are uncomfortable in taking sour foods then opt for Guavas as they are excellent source of vitamin C and also good amount of potassium.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

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Step Aerobic Class by Neeraj Mehta

Methods to develop good body alignment

Neeraj Mehta

 Methods to develop good body alignment:

a.       Sufficient strength development with each muscle group (antagonist-agonist conditioning).

b.      Sufficient flexibility training to ensure full range of motion within a specific joint or group of joints.

c.       Relaxation training to ensure sufficient functionally when applying stretching exercises.

d.      Kinaesthetic awareness development for the establishment of a feeling of security and knowledge of how the human body functions in space.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

Want to become Certified Fitness Trainer, Join Today GFFI Fitness Academy

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Chest Exercises for Girls and Women

Tip: Chest Exercises for Girls and Women

Chest exercise done in balance can lift and tone the bust (especially after pregnancy). It can also tone and strengthen those chest muscles used for household chores, carrying kids, painting, mowing the lawn, grocery shopping, and just about any of the countless things that women do every day. Even sitting at a computer or driving a cab can engage the chest muscles! 

The best chest exercise for women is actually a tie between the push-up (which works the upper and lower chest) and the dumbbell bench press.

Make sure, however, that whether you’re concentrating on lower chest exercise or upper body chest exercise, that you engage the back and abs. It’s a rule of thumb that if you work one of these muscle groups, you have to work its opposite (this is especially important for women to maintain body strength).

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

Want to become Certified Fitness Trainer, Join Today GFFI Fitness Academy

Log on to http://www.gffi-fitness.org, for Fitness Training Courses

Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer   

Health and Fitness Facts

Tip: Health Screening

Neeraj Mehta with Kids Workout

When you choose a health club, make sure they haver a screening procedure. No, not discrimination. Your gym selection should screen new members for heart disease, always have a Certified staff member on duty, and have an emergency response plan. This is important if you have heart disease, or if you just want to make sure an expensive club does its job. 

Tip: Foot Pain

Sore foot after too much tennis? Practice leg and ankle injury prevention and baby your foot. To relieve pain on the heel or sole of your foot, roll the foot back and forth over a cold soft drink can. Better yet, freeze a paper cup filled with water and use that. Get off on the right foot with sports injury prevention and treatment.

Tip: Ice Massage

Here's cold comfort to help in your sports injury prevention even after you've been benched. Use ice massage for shin splints or other hard-to-icebag areas. Freeze some water in a heavy paper or styrofoam cup. Peel back the top of the cup to expose the ice and hold the cup. Rub ice lightly over the sore area.

NEERAJ MEHTA, (Fitness Professional and master trainer of GFFI Fitness Academy)

Exercising with Sciatica or Back Injuries

Tip: Exercising with Sciatica or Back Injuries

Neeraj Mehta

Active exercise (such as back strengthening exercise) is important for sciatica. If you suffer from sciatica caused by a herniated disc, do the strength exercises known as extension exercises or press-ups:

• Lie on your stomach or stand(depending on your injury and flexibility)
• Arch upward if lying on your stomach and lean back if standing, holding position for five to ten seconds
• Repeat 8 times

• Spine position one leg PNF Stretching, stretch one leg towards the ceiling and pulling it towards your head, to your extreme position, and hold it for 30 seconds. It will give better result if performed with the help of a partner.
• Repeat 2 times


This is effective as a lower back exercise to strengthen the lower back and move the pain up from the lower extremities.

There are many types of back exercises that can target different forms of sciatica (depending on the cause of the sciatica) so consult your doctor or pain management specialist.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy
Log on to http://www.gffi-fitness.org, for Fitness Training Courses
Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer  

Diet Requirements & Aerobic Training

Diet Requirements & Aerobic Training

Neeraj Mehta

The type of fuel you put in a vehicle depends on the performance you expect out of it. The same is true of our body. Unlike weight training, aerobic training has two main goals. The first is to improve cardiovascular performance, the second to burn fat. Both of these goals can be realized during the same aerobic session.
If the goal is to simply improve cardiovascular strength then we need to target performance. Like weight training, we want to consume a complex carbohydrate snack before aerobics. A sugar snack will not provide the sustained energy and in fact may decrease performance. Excessive sugar intake before aerobic activity can work against the participant. When large amounts of sugar are ingested, the pancreas must secrete insulin to metabolize the sugar. Insulin levels in the blood inhibit the liver from metabolizing fat. Therefore little or no fat burning takes place during exercise. This includes sugary drinks, i.e., sport drinks which, stay in the stomach much longer than ordinary cold water thereby inhibiting quick hydration. Therefore, if the goal is to burn fat, then water only should be consumed before aerobics.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

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Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer   

  

The Concept fitness

The Concept fitness 

Neeraj Mehta

Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a combination of regular activity and genetically inherited ability.

Fitness has different meanings to different people. However, most experts agree that the five basic components  of fitness are:

1. Cardiorespiratory or Aerobic Endurance
The ability to do moderately strenuous activity over a period  of time. It reflects how well your heart and lungs work together to supply  oxygen to your body during exertion and  exercise.  Also called aerobic fitness.
2. Muscular Endurance
The ability to hold a particular position for a sustained  period of  time  or  repeat a movement many times. This  could  be  the capability  required to hold a two-pound weight above  your  head for  five minutes or the effort required to lift that  weight  20 consecutive times.
3. Muscular Strength
The ability to exert maximum force, such as lifting the  heaviest weight  you can budge, one time. It is possible to have  muscular strength  in one area, say your arms, while lacking  strength  in another area such as your legs.
4. Flexibility
The ability to move a joint through its full range of motion; the elasticity of the muscle. This is how limber or supple you are.
5. Body Composition
The  proportion  of fat in your body compared to  your  bone  and muscle.  It  does  not refer to your weight in  pounds  or  your figure.

NEERAJ MEHTA, (Fitness Professional and master trainer of GFFI Fitness Academy), Neeraj Mehta has invented and introduced  BMXStrength ®, Exercise Technique, Globally. It is the registered trade mark of Neeraj Mehta.

Jerk Snatch n Tapping

Box Jump with Weights, by Neeraj Mehta

My work timings don’t allow me to hit the gym

Neeraj Mehta

My work timings don’t allow me to hit the gym.
How can I include exercise in my daily regimen? What’s the bare minimum exercise limit that I need to adhere to daily to stay healthy?

There are so many ways to do exercise off the gym, if you have no time for the gym, no worries. 

One can easily do lot of physical exercises in their homes and offices. It is not necessary, to go to the gym and workout, with different equipments, but very necessary is your determination. 

Our bodies are designed to move. Through a complex, interconnected network of chemical and nervous pathways, the body’s systems communicate with one another, allowing us to perform motions as simple as getting out of bed or going to your office. The more you use your body the more efficient and powerful these varied systems (musculoskeletal, cardiovascular, respiratory, immune, and endocrine) become. When your body isn’t used, these systems weaken and in the extreme – fail.

Workout for the body does not require long hours working out in the gyms, but yes if someone have less time they can do it in their homes and offices. If you have even 10 minutes, you can do a high intensity bout of different exercises without using expensive exercises equipments. One can perform this kind of exercises combination on different timings. Scientifically it is proven that if somebody is performing 8-10 min exercise with high intensity or according to their body fitness level, for 2-3 times in a day, will enhance BMR (Basal Metabolic Rate) and keeps you energetic throughout the day followed by better health and fitness.

Here are some tips that will help you maximize your exercise time. 

Be flexible with your routine: It's easy to get upset when something interferes with your routine. Let's say you are performing exercise and your boss call you and put you in some work or you need to go for some family work, don’t get frustrated, try find out some other time, because always remember each and every effort in exercise will give you results even if they are unseen.

Mix up your different exercises:  One common misconception about exercise, there should be a a sequence for combining exercise, but it is not necessary, can perform the exercises any ways.

Time and determination:  Determination is only the key for success. If you have less time, can easily manipulate your timing. It’s not necessary, to do the exercise on the same timing every day, whenever you get time, you can do your workout. 

Equipments and Exercise: One should understand there are so many ways, doing exercise without the gym equipments; there are body weight training exercise, cardio exercises and Yoga or Pilates exercises. And if you want to strength train with weights, you can buy some dumbbells, barbells, plates or benches for home use, because they use very less space, and also are very economical.

Exercise and Healthy Lifestyle: This is truth, that for a healthy lifestyle, there are 4 pillars, exercises, diet, rest and positive thinking.  One can easily boost mood, increase metabolism, and enhance mind power also, by doing a small exercise bout, Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit. It should be just as important as eating food or checking email.      

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

Log on to http://www.gffi-fitness.org, for Fitness Training Courses

Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer  

Benefit from BMXStrength ®, and How

What kind of people will benefit from BMXStrength ®, and how. 

BMXStrength ®,  works well on individual differences because we all are unique individuals and different body type in terms of size, shape and genetics. Through BMXStrength ®,  training one can enhance the body posture and genetics individually and can make the best and proportionate physique.

It is the best type of physical training which is appropriate for everybody, like: Sports persons, general public, senior citizens, women and works best to rehab any injury and stiffness in the body.

In BMXStrength ®,  we concentrate more on muscle balance. It is not right to do the same exercise for same body part every day or every alternate day. So to prevent asymmetrical body development, it is important that for every major muscle worked, the opposing muscle should also be worked.

BMXStrength ®,  is joint angular friendly so that whatever injuries are there in ligaments & muscle can be rehab and also by BMXStrength ®,  one can prevent frequent injuries.

BMXStrength ®, is an Exercise Technique, invented and introduced by Neeraj Mehta, Globally. It is the registered trade mark of Neeraj Mehta.
NEERAJ MEHTA, (Fitness Professional and master trainer of GFFI Fitness Academy)

Concept and Theory Behind BMXStrength ®

Bench by Neeraj Mehta

Concept and Theory Behind BMXStrength ®

This is a Biomechanics Exercise Technique. How did you develop it and what are the core principles it’s based on, Whatever equipments we used in old fashioned Strength Training we can use the same equipment but with the understanding of the joint friendly moves and correct exercise techniques.

All the equipments like barbell, plates, dumbbells and other exercise machines can be used in this BMXStrength.  This is not the equipment base exercise, it is only the technique base system of training where, one can enhance, the body 4 times faster than the old fashion strength training. In this body conditioning technique, it is important to understand and control the ability to target muscles for working and relaxing.

So the energy consumed is very less, muscle target is 4 times where body become more strengthen and flexible without any strain, sprain or injury to the body.

The points of BMXStrength ®:

1) In BMXStrength ® one need to understand the posture and movements for performing the exercise which are friendly with the joints.

2) The regular exercise will be done in a such a way,  which are friendly with joints ( connective tissue i.e. Ligament and Tendons)

3) The technique of the movement and breathing process plays a major role in BMXStrength ® technique.

4) One need to understand their body should be relaxed while performing the exercise (relaxed contraction) so that the energy, which is stored for the exercise, can be used economically followed by enhancing the performance.

5) In BMXStrength ® the main muscle for which we are doing exercise will be used maximum and the supporting muscles will be used very less, (because of relaxed contraction,  correct body posture and right breathing system).


BMXStrength ®, is an Exercise Technique, invented and introduced by Neeraj Mehta, Globally. It is the registered trade mark of Neeraj Mehta.
NEERAJ MEHTA, (Fitness Professional and master trainer of GFFI Fitness Academy)

Tags: BMXStrength ®, bmx strength, exercise technique, fitness trainer course, gffi, gffi fitness, gffi fitness academy, gym trainer course in india,neeraj mehta, pilates trainer certification, yoga trainer

The strongest muscles of Human Body

The strongest muscles based on various definitions of strength

Neeraj Mehta

Masseter 
The strongest muscle based on its weight is the masseter. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars.

Muscles of the Uterus
The uterus sits in the lower pelvic region. Its muscles are deemed strong because they contract to push a baby through the birth canal. The pituitary gland secretes the hormone oxytocin, which stimulates the contractions.

Soleus
The muscle that can pull with the greatest force is the soleus. It is found below the gastrocnemius (calf muscle). The soleus is very important for walking, running, and dancing. It is considered a very powerful muscle along with calf muscles because it pulls against the force of gravity to keep the body upright. This muscle keeps an individual from falling backwards.

Tongue
The tongue is a tough worker. It is made up of groups of muscles and like the heart it is always working. It helps in the mixing process of foods. It binds and contorts itself to form letters. The tongue contains linguinal tonsils that filter out germs. Even when a person sleeps, the tongue is constantly pushing saliva down the throat.

External Muscles of the Eye
The muscles of the eye are constantly moving to readjust the positions of the eye. When the head is in motion, the external muscles are constantly adjusting the position of the eye to maintain a steady fixation point. However, the external muscles of the eye are subject to fatigue. In an hour of reading a book the eyes make nearly 10,000 coordinated movements.

Gluteus Maximus
The gluteus maximus is the largest muscle in the human body. It is large and powerful because it has the job of keeping the trunk of the body in an erect posture. It is the chief antigravity muscle that aids in walking up stairs.

Heart
The hardest working muscle is the heart. It pumps out 2 ounces (71 grams) of blood at every heartbeat. Daily the heart pumps at least 2,500 gallons (9,450 liters) of blood. The heart has the ability to beat over 3 billion times in a person’s life.

Suggested by Neeraj Mehta (Fitness Expert and Technical Head of GFFI Fitness Academy)

Deadlift n Pushup by Neeraj Mehta

Top Food and there Therapeutic Values

Top Food and there Therapeutic Values

Neeraj Mehta

1. Top Cancer fighting food:- Apple, berries, broccoli, citrus fruits, tomato product, onion and garlic, green tea, seafood, some meats and fish, bread, white bran, wheat germ, oats and brown rice.
2. People who eat breakfast instead of skipping this meal have more success in losing weight.
3. To avoid calcium loss from your body reduce your intake of tea, cola, coffee and salty food.
4. Eating excess sugar causes calcium loss from body leading bone decay. Sugar is an acidic food and increases acidity in blood leading to problems related to acidity.
5. Excess of Salt interferes with the elimination of certain wastes of the system like Uric Acid and therefore contributes indirectly to various diseases like Gout etc.
6. Alcohol in small amount can improve appetite & aid digestion.
7. Foods like fish, eggs, white germ & whole grain are powerful against Alzheimer’s.
Risk of Alzheimer’s can be cut by 50% through Diet only.
8. Cook tomatoes and other acidic food in iron pots that add large amount of Ions to foods.
9. Eating fatty Fish reduces heart disease, reduces the risk of muscular degeneration in seniors and Fish oil may protect from Alzheimer’s disease.
10. If you are 50 or older, you should be taking a B12 supplements. It is essential for cell replication and red blood cell productions.
11. Vitamin C protect against heart disease, Cataracts, Macular degeneration and some type of cancer.
12. By meal, have a lemon drop, sucking something sour increases saliva flow, which in turn stimulates appetite.
13. Take a walk after meal is known to everyone but take a walk before meal is good for those who suffer from poor appetite as this activity increases their appetite.
14. Apple: - low in calories, high in soluble fibers that help lower cholesterol, prevent heart disease and cancer and enhance dental hygiene.
15. Apple has  natural aspirin, so have an apple whenever you get a headache
16. Top food that fight arthritis are fish, vegetables, Fruits, nuts and whole grain.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy
Log on to http://www.gffi-fitness.org, for Fitness Training Courses
Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer   

Lift Run n Throw by Neeraj Mehta

Common Myth and Fact for Preserving Muscle

Neeraj Mehta

Common Myth and Fact for Preserving Muscle 

You know every thought we think is creating our future, a future to better health, better life and graceful old age. We create every so-called illness in our body by not doing physical activity. Physical Activity is the best Pill money can buy to improve health – both mental and physical. If you want to improve your health, do physical activity daily. Think of exercise as medication. Studies show that exercise can decrease the risk of depression, heart problems, diabetes and so many ailments.

We have tried to allocate some of the common Myth and Fact which generally people have in there mind

Factoid – When you lose weight without exercise, you lose both muscle and fat, but when you gain weight without exercise, you gain only fat. It’s much easier to gain fat weight, than it is to gain weight.
Dieting or fasting would seem to be the quickest way to lose fat. But for every pound you lose, 60% of muscle and only 40% is fat, so this is not a good idea for losing the weight.

This is the formula to cut down your fat without sacrificing muscle tissue:-
- Continue to eat a sufficient amount of protein (at least 1 gram of protein per pound body weight), on the days in which you are training.
- Eat low fat – about 20% of your total daily calories intake.
- Reduce carbohydrates as far as possible.
- Try to do 45 minutes of aerobic training 4 – 5 times a week followed by strength training for 2-3 days a week.

Suggested by Neeraj Mehta (Director of GFFI Fitness Academy)
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Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer

Hazards of Obesity by Neeraj Mehta

Hazards of Obesity

• During respiration several parts of chest and stomach are involved (some muscles of chest and the diaphragm). When a fat person breathes he has to lift his heavy chest every time and finds it difficult to push the diaphragm towards the fat stuffed belly and stomach. It is because of this a fat person gets tiered and breathless easily.
• Generally the proportion of cholesterol is high in fat person, which may cause stone formation in gallbladder. The liver too is adversely affected by obesity. Most of the intestinal diseases are also caused by more fat in the body.
• Obesity disturbs the proper function of endocrine glands. The rate of diabetes is also more who were over weight and obese.
• Generally level of cholesterol is high in blood and gets deposited on the inner surface of blood vessels. The incidence of coronary heart diseases and high blood pressure are noticed more in obese person.
• Muscles of fat person are soft and weak, the co-ordination between muscles and nerves system is also inadequate. And are slow in reflex action resulting in more injury and accidents.
• Joints and bones are also effected due to over weight. As weight bearing joints like ankles, hips and spinal cords are strained constantly on the account of heavy weight they have to carry, resulting in early Osteoarthritis.
• Possibilities of developing cancer are directly proportion to over weight and many researchers indicates that obesity is a major factor that reduces the life-expectancy.    

Suggested by Neeraj Mehta (Director of GFFI Fitness Academy)
Log on to http://www.gffi-fitness.org, for Fitness Training Courses
Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer  

Fitness Myth and Facts

Myth and Facts:

Myth: Aerobic is better for shaping up than weight training.
Fact: To transform your physique, you must train with weights.

Myth: If you exercise, it doesn’t matter what you eat.
Fact: If you exercise, it matters even more what you eat.

Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance exercise helps women create lean, toned bodies.

Myth: Weight training is only for young athletes.
Fact:   People of all ages should do weight training.

Myth: Muscle grow while you’re working out
Fact: Muscle grow while you’re resting and recuperating.

Myth: A certain number of sets and reps gets the job done.
Fact: High – intensity efforts produces the best results.

Myth: eating right means three big meals a day.
Fact: Eating six nutritious meals a day is the right way.

Myth: High – carbohydrate, low fat diets works best.
Fact: People are becoming fat from a carb overdose.

Myth: You need to drink water only when you are thirsty.
Fact: Your body needs more water than it’s telling you.

Suggested by Neeraj Mehta (Fitness Professional)
GFFI Fitness Academy http://www.gffi-fitness.org

Pushup and Shoulder workout by Neeraj Mehta

Core Strength by Neeraj Mehta

Sweat doesn’t reduce your weight

Sweat doesn't reduce your weight 

Neeraj Mehta

Don’t be fool if you are sweating more. Sweat is more than just a little surplus moisture. It’s controlled by the hypothalamus, a tiny part of your brain. When you sweat, the fluid evaporates from the skin’s surface, carrying away excess body heat. In an indirect way, sweating from hard exercise helps you lose weight and by increasing your BMR. It’s not only one get sweat, during exercise, there are other Situations, which produces sweat, like Public Speaking, Getting divorced, Getting married, Interviewing for a job, going on a first date, and cooking in the kitchen etc.

The sweat itself comes from two types of glands. The apocrine sweat glands, which are the largest, are concentrated in the armpits and groin. The second type of sweat glands is the eccrine glands. These cover your entire body except the lips, the nipples and portions of genitals. This fluid is thinner than apocrine sweat and is mainly water, with small amounts of salt, potassium, urea and lactate. Its major role is to assist in thermoregulation – to prevent the body from overheating.

In extremely hot situations – for examples, running a marathon on a humid day- the body may not be able to dissipate the heat effectively. If you don’t give yourself a cool off period, this can lead to heat exhaustion or even heatstroke, which can put you in danger.

Don’t be fooled by fluids. Lot of people equates sweat with melted fat, but it’s not. When you sweat, you lose water weight. In other words although you might lose as much as 2 kilos during a workout , you will gain it all back as soon as you take a few drinks of water. Weighing yourself before and after exercise will tell you how much fluid you will need to take in.

If you’re keen to shed a few kilos, the best way to do it is Right diet, Smart Exercise, Positive thinking and adequate rest. Most people today  are part of some fitness program either because they are  battling with lifestyle diseases or obesity or there are some who want to shed those few extra kilos to get that “ lean muscular look” while some simply want to stay well and fit. To achieve this, we frequently hear around us “SWEAT MORE BURN MORE”.

The question is how we achieve this ideal picture of maximum fat loss, which will obviously result in burning calories and, of preserving lean muscle tissue which will result in strength gain and a toned body. The answer is effective exercise and a healthy diet. To understand effective exercises one needs to be acquainted with its two forms namely cardiovascular or aerobic and weight training or resistance training.

Hence to burn maximum fat and calories one must go for high intensity exercises while making cardio a part of one’s exercise program. There are numerous ways to hit the intensity for example going for an all out sprint which will leave you breathless after say 40 seconds, using higher weights with less repetitions  not allowing one to go beyond 5 to 6 reps, or using moderate weight with maximum repetitions. Another effective way is to take less rest between sets. The more intensity you hit more fat you lose, but not “sweat”

Facts for sweat:
• When you sweat, you lose water weight.
• Sweating while exercise only can metabolize your fat, but it’s not when you are not exercising
• Sweating from hard exercise helps you lose weight by increasing your BMR.
• Wearing a plastic suit for exercise, for more sweat can put you at risk for heat exhaustion or heatstroke.
• Too much sweat, while exercising can put in dangerous conditions that can cause symptoms ranging from headache and dizziness to a weak, rapid heartbeat.
• Dangerous of getting too much sweat, can loss essential nutrition’s from the body.
• Sweat is body’s natural air-conditioner. The harder you train, the more you will sweat and also can detoxify your body.

Written by Neeraj Mehta (Nutrition and Fitness Professional and Director of GFFI Fitness Academy) 

Take care of health during Winters

Take care of health during Winters

Winter season is the time when getting out of bed for a morning workout, seems to a big task, one is so comfortable and cozy in their blanket. The common illness in of winter is catching the flu or cold. The best way to stay healthy in winters is to eat at least two to three green vegetables in a day, do add citric fruits like orange in your diet so that your daily requirement of all nutrients is taken care of. Drink lots of water since the weather is cold one may not feel thirsty but your body requires the right about of water irrespective of weather.

Should increase intake of include milk, yeast, peanuts, potato, whole wheat bread, cheese, beans, yogurt, brown rice, wholegrain cereals, etc are full of nutrients which channelize your body heat, . Can add lot of nuts like, figs, dates, almonds, walnuts etc. these are the good source of energy and right nutrients for enhancing your metabolism and health. Also can add soups of mix vegetables or chicken soup for feel good factor and also can increase liquid intake.

Exercise regularly no matter how cold the weather is, try giving your body at least 30 minutes workout daily, go for a mid noon walk, if morning is too cold. Workout in your home or gym, try aerobic class, spinning or any kick boxing class, fitness fusion workout, also you can try Yoga or Pilates workout. Your exercise can increase your immune system, your overall fitness.

Written by Neeraj Mehta (Nutrition and Fitness Professional and Director of GFFI Fitness Academy) 

Weight Loss Exercise

Neeraj Mehta

Tips on: Weight Loss Exercise

Tip: Exercise Is Added Activity
Think you can skip cleaning the garage because you're following a weight loss diet and exercise regimen? Sorry. Exercise doesn´t help quick weight loss if it takes the place of regular activity, so don´t hire someone to mow the lawn while you take an aerobics class. Mow the lawn after class and you'll see weight loss results as well as a happier spouse!


Tip: Walking Pounds Away
The best weight loss programs and weight loss tips include suggestions or requirements that you walk more. However, if you walk 5 hours more a week at a moderate speed and make no other changes such as following a weight loss diet, you should lose a half pound a week, and get healthier to boot.

Tip: Exercise and Appetite
Think that 3-mile hike deserves a buffet break from your weight loss diet? Moderate exercise does not increase appetite, so don´t use it as an excuse to pig out (although pigging out now and then won´t hurt you). Exercise helps you with weight loss as long as you don´t replace the calories you burn off (or add more).

Tip: Before Meal Exercise
All the weight loss tips advise getting up and moving to shed pounds. This is because exercise has other weight loss benefits than just keeping fit. Exercise before eating, even a 10 minute walk, can decrease your appetite.

Tip: Longer Workouts
You used to say, "Mom, just five more minutes"--now you can say it to everyone else, this time while you're following a weight loss diet. Add five minutes to your regular workout each week for a month, and you will burn more calories easily. Five more minutes isn't much to ask for quick weight loss!

By Neeraj Mehta (Fitness Expert)

Eating and Training

NEERAJ MEHTA

Eating and Training

Actually muscles require an ample supply of blood during training, since a lot of the pump you experience is form blood swelling up your muscles. But if the digestive system is also using excess amount of blood to digest a big meal, there won’t be enough to go around and your muscle will suffer for it.
Training with a full stomach can be a very unpleasant experience. You feel bloated, sluggish and slow and a really hard set can make you feel nauseated. The body metabolizes food at different rates. It takes from 2 to 6 hours for the stomach to empty it contents. Foods rich in carbohydrates digest first followed by protein foods, fatty foods are the last to leave.
When you get up in the morning and haven’t eaten anything for 8 to 12 hours, your body is depleted of nutrition’s, since carbohydrates are needed to produce the glycogen the muscle need for intense contraction.
A light meal of fruits, fruit juice or toast can be eaten before you train and will give you energy without slowing you down.
It is not a good idea to eat a big meal immediately after a workout either. You put your body under great stress when you train and you need to give your system time to return to normal, for the blood to leave the muscles and the stress reaction to diminish. A protein or protein / carbs supplement drink after a workout needed for the demand created by training after 30 to 40 minutes you can have a real (heavy) food.

Meal Frequency

You should divide your three big meals into small, 5-6 meals. Don’t make the mistake of thinking you can cram more and more food into each meal and get good result. That would lead to an overload o your digestive system causing the excess to be converted to fat.

by Neeraj Mehta (Nutrition and Fitness Profesional)

Speed, Isolation and Resistance

Abhniv Parkash

Speed, Isolation and Resistance

All body conditioning exercise must be executed at a moderate speed to allow for full range of motion and concentrated work within the isolated muscles or muscle group.  Executing an exercise too quickly will only add momentum to the various isolated body parts and will lead to an uncontrolled movement which can result in injury.

Strengthening or toning a muscle without resistance or weights, therefore involves slow controlled movements with concentrated muscular tension achieved by consciously contracting the muscle or muscle group against gravity.

Adding body weight or specific training apparatus to the strengthening phase, results in more work of the muscles through better technique application, this will ensure a more positive and efficient training effect (body tone) which the everyday individual desires.

Suggested by Neeraj Mehta (Fitness Expert)

Take Care of your Health during Festive Season

Take Care of your Health during Festive Season.

Neeraj Mehta

After a long, stressful year the tendency is to just let go and enjoy the indulgences of the festive season. The season of festival is beginning with Diwali (day of lights and lot of sweets) in India. And according to Indian tradition, in all the festive season people celebrate with lot of get together and distributing and exchanging lots of sweet meat.

During festival season your diet routine goes upside down.  One also starts missing their exercise routine because of parting late in the night and getting up late in the morning.

Eating high calories sweets at night or drinking alcohol leads to unnecessary consumption of   unwanted calories, which are the major reasons of health issues.

Some major reasons for health problems such as stress, high bleed pressure, insulin imbalance, weight gain are increased intake of salt and sugar during the festival period. There are studies which have found that heart related deaths are on a high during the festive season because of high consumption of alcohol and sugar which puts lot of strain on heart.

One can still enjoy the festival season and holidays by just getting little creative and innovative with their recipes and gifting ideas once these healthy food options are adopted it will help you and your family rest of your life.

How to enjoy the festival season without paying a price of one’s health.

As everybody knows our body is made up of 70 % water. Try to consume as much water as you can flush out toxins from your body. Water helps in enhancing your metabolic process, you can easily digest food and become energetic, one thing need to remember don’t have water right before , during and after any meal, just give a break of at least 30 minutes.

Avoid canned juices and extra table sugar in your brewages, tea and coffee. Consume a small healthy meal before leaving for a party, so that once you reach your stomach is full and you automatically avoid eating or consuming high calories food.

Look for healthy food like grilled, tandoori, steamed instead of fried. Start your meal with a serving of salad so that there is a less intake of unwanted calories, look for healthy alternatives in terms of sweet like frozen yogurt for deserts, fresh food salads, sugar free chocolates made with oats and if you are sleeping late and missing your workout routine try doing exercise in home like spot run, jumping jacks, abdominal crunches, surya namaskar, pushups, climbing stairs etc. at least 15-20 minutes a day. And also you should know time spent in exercise does not mater, but the level of intensity matters a lot. It is not important that your consume 2 hours in the exercise routine, can easily cop up this regime, spending lesser time without giving much break in your exercise, you can try circuit training, in your gym or home, that includes mixing 4-5 exercise of aerobic and anaerobic exercise together, without break or with very less break, see your fitness level. You also can take out time for 10 minutes 2-3 times a day when ever you get the time, morning or evening time for workout doesn’t matter. 

Key points to follow:

•          Don’t have heavy meals late nights, which is the major cause of weight gain and other medical problems.

•          Cut down alcohol intake or other heavy food like non veg. , lot of gravy in food, can which is also a major cause of health issues.

•          Avoid concentrated juices, aerated drinks, sodas which will cause lot of water retention in your body causing your stomach to blot.

•          Can add a variety of fruits those are filling in nature.

•          Can also cut down one meal during the day if you can’t avoid the party unhealthy eating and drinking.

•          Having nuts is also a good option to keep away hunger.

•          Bounce more on healthy food in the party, grilled or other dry food is better in absorption.

•          Try not to drink water before, during or right after any meal.

•          Moderate to low or according to your fitness level, one can add exercise.

Written by NEERAJ MEHTA, (Nutrition and Fitness professional, Educationist, GFFI Fitness Academy)

30 Min workout a day keeps Doctor away

30 Min workout a day keeps Doctor away

Neeraj Mehta

By Neeraj Mehta (Fitness Expert and Educationist)

In today’s time life has become so challenging and demanding. Most of the People are running after money or wealth and are busy building up their carrier and fulfilling the targets given by the company. Due to which they are so stressed that it is effecting there health but after they achieve their big bank balance or little name in their business without maintaining their health, their life’s become hell and they keep running after doctors to recover
from some medical challenges. Youth of today is so much technology addicted that they are wasting their time in social media or chatting with their friends, hence there is no physical activity that leads to ruining their life in term of fitness and health, because there is no fitness regime or a right diet.
Just take out 30 minutes for yourself….. Can change your life!!

The Exercise is the medicine for everyone to enhance their life feel good in all senses. Physical activity is for everyone, and not just for the sake of looking better in your favorite pair of jeans. Just 30 minutes of exercise per day can help prevent and treat numerous chronic conditions such as high blood pressure, diabetes and joint pain.

Our bodies are designed to move. Through a complex, interconnected network of chemical and nervous pathways, the body’s systems communicate with one another, allowing us to perform motions as simple as getting out of bed or as complex as slugging a home run. The more you use your body the more efficient and powerful these varied systems (musculoskeletal, cardiovascular, respiratory, immune, and endocrine) become. When your body isn’t used, these systems weaken and in the extreme – fail.

Exercise not only strengthens your heart and muscles – it also boosts your brain, whether in all ages. In everyday life, learning a list of items is relevant when learning vocabulary, a shopping list, or remembering to-do lists. Daily exercise is the pill. Regular exercise beneficially affects brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons), the process known as neurogenesis. Doing a combination of aerobic and resistance exercise may offer the brain and other organ the biggest benefits.
Exercise is the foundation of successful weight loss and maintenance.  It is the only key to have a great health and fitness. Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit.
If your focus is pure fat loss, then you should absolutely combine your Strength Training and Aerobic workout together i.e. a circuit where you are including a combination of 4 to 8 different exercise of aerobic and anaerobic form.

Step Aerobic or Fusion workout or any other workout like circuit training one has to remember the step or the move, what is coming next along with the coordination with the class, or with the music this will break the boredom and monotony of the exercise and also, you use your mind to remember will lead to increase the memory power. Because of enhancement in fitness culture people are becoming more aware for their health and getting incline for exercise or fitness regimes. Now a day there are lots of variation of exercises people can choose individual and group training routine in different health clubs and studios like Aerobic Dance, Zumba, Pilates, Strength training and also Yoga etc.
But surly one needs to understand their body type and fitness level and consult with a good fitness expert for their exercise routine, and also take care of their diet. One needs to understand that becoming a fit person one need to follow a right fitness and nutrition regime,
• Right diet
• Daily Exercise
• Adequate Rest
• Positive Thinking

Surly this is true just 30 minutes of daily workout can make you fit for a healthy lifestyle, because new research shows, long duration spent in the exercise don’t work for staying fit just the intensity matters (how hard you are working-out). You can increase your intensity by cutting down the resting time from one exercise to other exercise, or by including a circuit of aerobic and weight training together.
One thing there is a very big myth, that cardio will burn more fat or make you fit, but it’s not correct it can give you lot of biomechanical challenges and loose lean mass. But if you weight train you can burn fat in the recovery period and also preserve lean mass of the body.  So Strength Training and Aerobic workout together is the best combination for maximize benefits.

Physiological response to BODY  

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Health Benefits include a reduced risk of numerous chronic diseases – including coronary heart disease, type II diabetes, hypertension, and colon cancer, as well as improve mental health and enhanced physical functioning. Lose some body fat and also experience improvements in blood pressure, blood glucose and blood cholesterol.

Fitness Benefits includes increased muscle strength, greater flexibility, and improvements in body composition and heart and lung capacity.
There are different types of Exercises. Any Physical activity that you do on a regular basis will lead to Body enhancement.

By any type of physical activity, body’s metabolism will increase. Metabolism is a process in which metabolites, through their involvement in chemical reactions, break down food and other chemicals and transform them into energy. This process will boost your energy through the day.

Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit. It should be just as important as eating food or checking email. Some of us, love exercise from day one. For the rest of us, it is necessary and tries not to think of exercise as work.

Just spare 30 minutes of alone time only for you.
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

Health Benefits of AEROBIC Training:
• Keep excess pounds at bay
• Increase your stamina
• Ward off viral illnesses
• Reduce your health risks
• Manage chronic conditions
• Strengthen your heart
• Keep your arteries clear
• Boost your mood
• Stay active and independent as you age
• Live longer

Health Benefits of STRENGTH Training:
• Maintenance of functional ability
• Prevent osteoporosis
• Prevent sarcopenia
• Prevent lower-back pain and other disabilities
• Positively impact insulin-resistance
• Positively impact metabolic rate
• Positively impact glucose metabolism
• Positively impact blood pressure
• Positively impact body fat and central adiposity
• Positively impact gastrointestinal transit time
• Reduce the risk of diabetes
• Reduce the risk of heart disease
• Reduce the risk of cancer
• Reduce the risk of falls, fractures and disabilities
• Improve quality of life

Written by NEERAJ MEHTA, (Bio-mechanical Exercise Expert and Educationist)

Tips: Sports Nutrition by Neeraj Mehta

Tips: Sports Nutrition by Neeraj Mehta

Tip: More Antioxidants

Neeraj Mehta

Antioxidants are all the rage, but do athletes need to take more sports nutrition supplemental antioxidants? Many sports nutrition diet and sports nutrition supplement experts say no, but Dr. Ken Cooper, the "father of aerobics," says yes in his book on the subject, The Antioxidant Revolution. A greater antioxidant requirement stands to reason, as athletes burn more calories, use more fuel, and sweat more. In general they need more of everything.

Tip: Don´t Skip Meals
You may be so dazzled by your triple-jump time you forget lunch. Don't, and don't rely on a sports nutrition supplement. Performance in moderate-to-high intensity exercise of 35-40 minutes duration was better when a meal was eaten 3 hours before exercise than when the previous meal was 6 hours before exercise, in a study in the International Journal of Sports Nutrition. The meal used in the sports nutrition diet was moderate to high carbohydrate, low fat, and low protein. Don´t skip meals before competition or training.

Tip: Sodium for Muscle Cramps
Get salty! If you´re doing heavy exercise in hot weather, you may find muscle cramps become a problem. Often, this can be solved by adding a little salt to your sports nutrition diet, especially if you ordinarily avoid salt. Your body can lose up to 2,000mg of sodium in hot and severe conditions! Sports nutrition drinks and a sports nutrition supplement with sodium work too. If the cramps persist, check with a doctor to rule out serious conditions.

Tips: by Neeraj Mehta (Nutrition and Fitness Expert)

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Your diet may be killing you by Neeraj Mehta

Your diet may be killing you

Yes it’s a fact “THE DIET”, can also kill a person. A chemical reaction occurs between your blood and the food you eat. This reaction is part of your genetic inheritance. This reaction is caused by a factor called Lectins. Lectins are in abundant and diverse proteins found in foods, have glue like properties that affect your blood. So when you eat a food containing protein lectins that are incompatible with your blood / body type, the lectins target an organ or bodily system and begin to agglutinate blood cells in that area. Fortunately, most lectins found in the diet are not quite so life threatening, although they can cause a variety of other problems, especially if they are specific to a particular blood type. For the most part your immune systems protect you from lectins. But at least five percent of the lectins you eat are filtered into the bloodstream and different reactions in different organs.

Your diet is the restoration of your natural genetic rhythm. Some of the foods are highly beneficial (food that acts like Medicine), Foods allowed (food that are no harm to the blood type) and Foods not allowed (food that acts like a Poison)

It’s a big challenge to why your healthy diet is making you sick and what you can do now to protect your precious health.

Every day, more and more people are being diagnosed with cancer, diabetes, heart disease and high blood pressure.  The amount of children born with autism and other behavior problems are rising at incredible rates and obesity has become the number one medical health problem in India.  Doctors estimate that over 21% of entire Asia is classified as obese. In fact, unhealthy eating habits have spread throughout the world and no one is immune to it.

If you love your Body, then you need to severely restrict or remove some foods from your diet. It’s not about punishing yourself; it’s about keeping you alive. There are a lot of tasty foods out there that are healthier, so just replace some of these foods with something healthier.
It depends on your body type and blood group also, which food will be easily metabolized to your body. As you get older, you have fewer leptin receptors in your hypothalamus – meaning that you have fewer satiety signals, which makes you prone to gaining weight.

Blood Type common challenges for different food

Wheat gluten: interferes with insulin production; slows metabolic rate, makes muscle tissue acidic; impairs calories utilization, slow the digestive and metabolic process; causes food to be stored as fat, not burned as energy.

Sweet corn: interferes with insulin production; slows metabolic rate and cause hypoglycaemia

Sugar and Salt
The two main culprits are sugar and salt which are often consumes each on their own but still manage to be harmful to your health. Salt can make your intestine blot and sugar can interfere in balancing your hormone.
Just by consuming one sugar-filled drink a day, men increase their likelihood of having a heart attack by 20 percent. Diet soda increases your risk of stroke and death too, so it would probably be best if you’re stuck to vegetable juices and water.

Fried foods
Fried foods are a killer. Restaurants fry food in the same oil over and over again, which may taste good on your chicken or fires but it is definitely not good for you. Trans fats begin to build up in the grease as more and more food is fried in it. If you fry your foods in olive oil then you will cause less damage to your body. Olive oil is heart healthy oil, so if you have to fry something, fry it in that.

Fruits
These fruits are stomach irritant for some blood type, and they also interfere with the absorption of minerals: Oranges, tangerines and strawberries, blackberries, Rhubarb, Tangerines. Rhubarb Melons, cantaloupe, honeydew are having high mold counts make it hard for some blood type to digest

Grains
Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc.  Gluten (found in wheat) is a sticky, water soluble protein that is found in your favorite grains (wheat, rye, barley, etc). Gluten and similar grain-based proteins work to break down the microvilli in your small intestine, eventually letting particles of your food leech into your blood stream, causing allergies, digestive disturbances or autoimmune problems, and also can cause Coeliac disease.

Most of us think that eating fruits and vegetables can be nothing but healthy but there are hidden dangers in many common foods. Poisons that make you sick, paralyze and even kill you lurk behind some of our favorites.

Lima Beans
Lima beans have to be very well cooked before they are eaten because the raw beans contain a product called limarin. Just a handful can make someone violently ill so always ensure they have been cooked at least 10 minutes and never, ever put them in salads raw. Cooking renders them harmless and gives you lots of good nutrition.

Raw Vegetables
Consuming raw vegetables as part of a balanced diet can provide your body with fiber, vitamins and minerals. Your body needs nutrients from vegetables to survive, but some adverse side effects may occur from consuming raw vegetables. Add vegetables to your diet as part of a balanced eating plan. Vegetables typically contain negligible amounts of fat and protein, and therefore cannot be your only source of nutrition. Wash your produce thoroughly before you eat it or put it in the refrigerator, to avoid possibly contaminating other foods. Some vegetables are high in acid an may cause heartburn, or acid reflux

Food Allergy
Food Allergy or food intolerance can trigger a host of unpleasant and in some cases frightening, violent and potentially fatal response. Symptoms can range from swelling of the mouth, rashes and inflammation to wheezing and digestive problems.
Foods such as shellfish or strawberries can trigger the release of histamine and produce signs very similar to an allergy. Headaches, swelling , urticaris (nettle rash or hives), vomiting and diarrhea are all common reaction.

The most common problem is lactose intolerance. A deficiency in lactase, the enzyme responsible in the body’s ability to digest lactose in all dairy products and results in an intolerance to milk.
Monosodium Glutamate, commonly found in Chinese food and as a flavor enhancer. High amounts can cause flushing, headache and abdominal symptoms and may even mimic the symptoms of heart attack with chest pain radiating to both arms and general weakness and palpitations.
Pharmacological reactions: Some food substance can act like drugs particularly if taken in large quantities. The most familiar of these substances is caffeine, found in tea, coffee, chocolate and cola drinks. A large intake of caffeine can cause tremors, migraines and palpitations.
Why food allergies increasing:

Because of the modern living conditions, poor diet, smaller families, immunization, air pollution, greater use of chemicals and antibiotics and a more stressful; lifestyle. There is some evidence to suggest that the switch to more processed diet is to blame: processed food provides a more sterile diet with fewer natural antioxidants and natural vitamins, which are natural protectors against disease including allergic disease. What is more, they tend to be full of chemicals used in the manufacturing process, as well as additives and preservatives. All of these put a strain on the body, which can affect the immune response.

Written by Neeraj Mehta (Nutritionist, BMXStrength® Expert and Educationist)