Too Much Sugar in the Diet : Damaging Effects

NEERAJ MEHTA

Too Much Sugar in the Diet : Damaging Effects

Sugar mainly in soft drinks, fast food and desserts has life threatening effects

Excessive sugar in diet not only make you gain weight, but can also negatively affect overall health. When consuming extra sugar, body does not immediately use for energy and can easily be converted to triglycerides, (its a type of fat) that can then be stored around your waist as well as in thighs and hips.
Sugary beverages, such as fruits juices (not fresh), soft drinks and fruit-flavoured punches, are the worst for your health because their liquid calories do not provide satisfaction and can even make you crave more
This sugar you consume eventually makes its way into your bloodstream, where it can increase your blood sugar levels. It can puts you at risk for developing type 2 diabetes and lot more health challenges.
Impaired Immune System
Your immune system is one of the most important defence mechanisms your body has against infections. Too much sugar eating can seriously weaker the ability of your immune system to fight different viruses and bacteria.
Eating sugar in every meal, means that your immune system will be functioning at half-capacity for most of the day.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Step Aerobics By Neeraj Mehta

Zinc

Zinc 

Zinc is a trace mineral. Major dietary sources of Zinc include meat, liver, shell fish, milk, whole grains and wheat germ. 

Major Body Functions: 

 Plays a role in taste and smell acuity 

 Necessary for cell division, growth, wound healing and proper functioning of the immune system 

 Important for the activity of enzymes 

 Important in carbohydrate metabolism and replication of DNA 

Deficiency Symptoms: 

 Slowed wound healing 

 Loss of appetite (related to impaired taste acuity), skin changes and immunological abnormalities 

 Developmental disorders in infants 

 Growth retardation 

 Hypogonadism and dwarfism 

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Pre wedding Workout suggested by Neeraj Mehta,

Pre wedding Workout suggested by Neeraj Mehta, 
in Navbharat Times, 17th, Nov, 2013
http://epaper.navbharattimes.com/details/7099-22402140-1.html

Shoulder Super Training by Neeraj Mehta

Personal Trainer / Gym Trainer Course

Personal Trainer / Gym Trainer / Certified Fitness Trainer

Make a Bright, future in fast growing fitness Profession

With 100 % Job Guaranteed
 

The most challenging course provided by GFFI Fitness Academy is Personal Trainer Course. This is the scientific and comprehensive fitness course which take your passion to the next level and you will be known as a Certified Personal Trainer / Gym Trainer of International standards.

This diploma / certification course is most popular course whether a career move or for your personal knowledge and you will get all the information that is necessary to become a certified personal trainer. This diploma course is taught over a 3 months period. This course is offered in conjunction with GFFI Fitness Academy and is a great preparation for the GFFI fitness certification courses. For this regular course 40 hours will given for theory and practical

                                     

Minimum Suggested Prerequisites:

• Required age for this diploma / certification course is 18 years is and just the high school diploma or equivalent.

• CPR is not required for this diploma course.

• Basic understanding of human body, strength training and flexibility.

Topic covered in This Certification Course:

• Anatomy, muscle physiology, kinesiology.

• Video literature on how you get stronger, intro 2 muscle anatomy, intro 2 muscle and actions, muscles soreness.

• Strength training for upper and lower body 300 hundred exercises shown in correct form with complete description, and a list of body actions used to formed each exercise.

• More than 100 sports movements and there description, motions, activity type and body action.

• Stretching and flexibility exercises.

• Post Rehabilitation Exercises for Musculoskeletal Injuries.

• First Aid and Emergency Protocols.

• Exercise Programming for Special Population i.e. Children, Seniors, Pre/Post Natal and more.

For this Diploma study course you will get:

 1 GFFI Personal Trainer Manual

 1 Book of Anatomy

 1 Videos

 3 C.D.s  

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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   

Combat Training by Neeraj Mehta

Feeling Dizzy while Working Out

Neeraj Mehta

Feeling Dizzy 

Lightheaded? Don't let sports injury protection slip your mind. If you feel dizzy during or after a workout or race, lie down. For back injury prevention and ankle injury prevention. do not sit or stand still. The cause may be minor, but if you stand or sit your blood pressure can fall dangerously low.

Lying down, a sure injury prevention, will usually normalize your blood pressure, and also keep you from getting hurt if you fall. Check with a doctor after to identify the cause.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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   

Kids Workout with Neeraj Mehta (Video 2)

Good Cholesterol Diet

Neeraj Mehta  (Fitness Expert)

Tip: Good Cholesterol Diet

Not all cholesterol is bad for you! LDL cholesterol leads to blockage and heart problems, but not all cholesterol is harmful to a healthy diet or even a weight loss diet. HDL cholesterol helps remove bad cholesterol from the arteries.

You can follow zero cholesterol diet programs, but if you have diabetes, hypertension, hypothyroidism, kidney or liver disease, your cholesterol levels may still rise. Monitor your cholesterol, but recognize that you are always going to have some cholesterol, even if your follow the “Mediterranean diet,” (that is, if you eat foods like olive oils, peanut oil, peanuts, peanut butter, almonds, etc.). All these foods contain healthy monounsatured fats which are key when training. 

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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  

Festival Season Workout by Neeraj Mehta

Improving Fitness

Tip: Improving Fitness

Neeraj Mehta, Fitness Expert

People who have higher cardiorespiratory aerobic fitness have fewer cardiovascular risk factors than people who are less fit, even if the less fit are equally or more active. This means you should improve your aerobic fitness by challenging yourself instead of always doing the same aerobic exercise workout. Move up a level on your bike or stairstepper, or try interval training: work hard for 2 or 3 minutes, then recover slowly for the same time. On the track, run a lap briskly followed by a slow lap. Do 4-8 intervals after a warmup and before aerobics, once or twice a week.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Physiological Adaptations Caused by Weight Training

Neeraj Mehta

Physiological Adaptations Caused by Weight Training

Strength adaptations (heavy weight, lower reps)

• Hypertrophy of the muscle fiber.

• Hyperplasia of the muscle cell (seen in anabolic steroid users, high intensity training, and Zucker rats swimming to exhaustion).

• Increase in myofibril elements.

• Primarily innervates fast twitch fibers.

Endurance adaptations (low weight higher repetitions)

• Changes in the sarcoplasm and mitochondria.

• Increased capillary density (seen in cardiovascular training especially after myocardial infarction.

• Primarily innervates slow twitch fibers.

Maximal Volume of Oxygen Adaptations (Max V02)

• Increases with circuit aerobic training.

• Unchanged with heavy resistance.

Connective Tissue Adaptations

• Ligament strength increases.

• Tendon strength increases.

• Bone adaptations.

• Mineral content increases.

Body Composition Adaptations

• Increasing lean body mass.

• Increased basal metabolic.

Suggested By:
NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, 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

Guidelines for stretching

Guidelines for stretching

Neeraj Mehta

Concentrate on maintaining correct body alignment – stretching a muscle to its functional long point within longitudinal line with lumber section of the vertebral column extended.

Concentrate on the release-recovery phase pattern.  Maintaining the correct alignment and breathing technique will assist in the support of the lumber region.

Take note of the stretching pattern and duration of the stretch being held.  The duration of the stretch during warm-up should be from 4 – 32 counts.

Major muscle groups to be stretched: Erector spinae, iliopsoas, the adductors, quadriceps, hamstrings, the gastrocnemius and the hip flexors.

Apply the correct technique when stretching.  Emphasis is placed on diaphragmatic breathing and relaxation.  Attempt to apply a slow, controlled and progressive approach to achieve a better stretch.  When reaching the desired range, relax in that position before attempting to increase the range.  During the actual movement, the assistance of the contracted abdominals will support the limber region in maintaining the required body alignment.

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

Tips on Exercise and Health by Neeraj Mehta

Energy Expenditure during Exercise

Neeraj Mehta

Energy Expenditure

The body’s cells need a constant supply of energy to function or for muscles to contract.  This energy we find from the food we eat.

We eat, and the food is then stored in a chemical component called A.T.P. (adenosine triphosphate).  A.T.P. is used for immediate cellular function and muscular contraction, or the food is stored in a different way in our bodies.

Let us follow the diagram:

Eat                   -           Carbohydrates, fats, protein

                                    Digestion and forms:

                                    Glucose, fatty acids, amino acids

                                    Used as fuel in two ways:

                                    Produce A.T.P. or is stored for later use

Glucose           -           Stored as glycogen

Fatty Acid       -           Body fat (adiopose tissue)

Protein             -           Seldom used for energy, is mainly used for growth of repair 

                                    of cellular structures                                                    

A.T.P

What is A.T.P.?  It is a complicated chemical structure.  It is made up of a substance called adenosine plus three groups of atoms called the phosphate group.  Generally this is referred to as the body’s energy source.

 A.T.P

Adenosine       -      P    ===     P    ===     P

The bond between the P is high energy bond, while the bond between Adenosine and

P          is a low energy bond.

Energy production happens when the high energy bond is broken between the

P

This releases energy for immediate use.

A.T.P. is stored in cells.  Sometimes you will find more A.T.P. in certain cells where the most metabolic activities are taking place.  A.T.P. releases the energy but is only available for a few seconds.  Therefore, the body has the ability to resynthesize A.T.P. for constant use.  If there is a muscular contraction, the muscle will need a lot of A.T.P.’s to function.  For effective muscular contraction over a period of time, the body requires constant supply of A.T.P.

A.T.P.’s are resynthesized in three ways:

 Phosphagen systems

Anaerobic production

Aerobic production

            During anaerobic production, A.T.P’s are formed from carbohydrates in a slow

            process, during the aerobics system from carbohydrates and fats.

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

Try BMXStrength ® Technique for your exercise, to get your best ever Body Shape.

BMXStrength ®, is an Exercise Technique, invented and introduced by Neeraj Mehta, Globally. It is the registered trade mark of Neeraj Mehta.

Weight Loss Tips by Neeraj Mehta

Neeraj Mehta

Weight Loss Tips by Neeraj Mehta

Tip: Small Meals
Following a weight loss diet? Weight loss experts suggest dividing that big lunch or dinner into several small meals throughout the day so you don´t get hungry.

Tip: Eat to Keep Awake
Having problems with weight loss programs? Sleep on it. One reason lack of sleep may lead to weight gain is that you keep eating simple carbs because you need the quick energy to stay awake. Get a good night's sleep and you'll have better health overall as well as weight loss. It may not be a coincidence that Americans are sleep-deprived and overweight.

Tip: Variety in Foods
Variety is the spice of life, but not necessarily weight loss. People eat more when presented with a variety of foods--such as at the office party or the midnight buffet on a cruise ship. If you're adhering to a weight loss diet, stack the deck in your favor with a variety of fruits and vegetables while you limit your choices of high calorie food.

Tip: Weight Loss Herbal Teas
Weight loss diet teas aren't tea-riffic. There have been a number of cases, in the U.S. and abroad, of people getting ill and even dying because of drinking unregulated herbal teas advertised for quick weight loss. There are so many ingredients that may be toxic or contaminated, that it is difficult to account for them all.

Your best bet is to avoid all weight loss teas. Green tea is still safe for people following sensible weight loss programs. Eat right and work out and don´t look for magic pills, or teas.

Most herbal teas are healthful, enjoyable beverages and alternatives to, say, soda. Buy from a reputable manufacturer and stay away from the teas that claim to be for quick weight loss.

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  

Resting heart rate

Resting heart rate

How to check your resting heart rate

The best time to take this is when you first wake up in the morning. If you take the recordings over three days and average them, you will get a more accurate result.
Place two fingers on either of your wrists (radial artery), or you neck (carotid artery). Be careful not too press to hard, then count the number of beats for a minute. If you have a heart rate monitor, this will obviously give you an accurate reading.
Check the Heart Rate Chart below to see where you heart rate place you.

More Information about your heart rate

Your resting heart rate is often a good determination as to how fit you are, as well as indicating if you're either over training or unwell - showing up as unexplained increases in resting heart rate.
If using a heart rate monitor, make sure that there is a good connection between the chest strap and your chest, with adequate connection fluid, as often most heart rate monitors will require a little body perspiration prior to performing consistently.
It is important to remember that the best time to take this test is first thing in the morning, when you awake, as simply getting up and walking around your bedroom will cause your heart rate to rise, with other factors such as smoking or caffeine, also causing an increase.
Remember to take your resting heart rate over at least 3 days so that you can get an average reading.
For example if on day one you record 72 bpm (beats per minute) day two you record 78 bpm and on day three you record 72 bpm, then your average is 74 bpm.
Look at recording your time for a full minute to make the test as accurate as possible.
As you become fitter through aerobic exercise, your heart becomes more efficient at pumping blood around the body, especially if combined with a reduction of the plaque (fatty deposits) within your arteries.
As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis and recalculate any target zones you have, especially if working with a heart rate monitor.
Drugs found in cold medications raise the heart rate and do not give a true indication of your resting heart rate.

Men
Age	18 -25	26 -35	36 -45	46 - 55	56 -65	65+
Athlete	49-55	49-54	50-56	50-57	51-56	50-55
Excel't	56-61	55-61	57-62	58-63	57-61	56-61
Good	62-65	62-65	63-66	64-67	62-67	62-65
Above Av	66-69	66-70	67-70	68-71	68-71	66-69
Average	70-73	71-74	71-75	72-76	72-75	70-73
Below Av	74-81	75-81	76-82	77-83	76-81	74-79
Poor	82+	82+	83+	84+	82+	80+

Women
Age	18 -25	26- 35	36 -45	46 - 55	56 -65	65+
Athlete	54-60	54-59	54-59	54-60	54-59	54-59
Excel't	61-65	60-64	60-64	61-65	60-64	60-64
Good	66-69	65-68	65-69	66-69	65-68	65-68
Above Av	70-73	69-72	70-73	70-73	69-73	69-72
Average	74-78	73-76	74-78	74-77	74-77	73-76
Below Av	79-84	77-82	79-84	78-83	78-83	77-84
Poor	85+	83+	85+	84+	84+	84+

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