Winter workout: How to shed the extra kilos gained

Winter workout: How to shed the extra kilos gained

Neeraj Mehta, fitness expert and director of GFFI Fitness Academy, is of the opinion that working out during winters is the best way to exercise. "Although it may sound less desirable but winters are the perfect season to work out and shed some extra weight. Believe it or not, outdoor workout during winters can have positive effect on your health and mind.

Before going for a workout session in the open air, Mehta cautions that a proper warm-up is necessary. "While working out make sure you dress up properly. It is advised to wear layers of clothes, and right shoes. Before going for session it is recommended to do warm-up inside, so that you do not feel cold when you step outside. In fact, it is highly recommended that you should concentrate on a good warm up, so that your muscles are properly heated up and ready for your exercise session in this weather," he advises.

Also, he says, one must keep the body hydrated. "You don't see yourself sweating during the winters, but that does not mean you actually don't. Drink plenty of water. Exercising during morning or evening is favourable to your body, but on some occasions you may not have a choice in choosing your favourite time for exercise during this season, as there may be colder morning and foggy evenings. Don't let this be an excuse to skip, go for an afternoon session. Be careful in what you are eating as your taste buds may crave for more carbs. Good news is that you have more choices of veggies and fruits in this season," says Mehta.

Read more at: http://indiatoday.intoday.in/story/winter-workout-how-to-shed-the-extra-kilos-gained/1/410530.html

BMXStrength ® combination of science and fitness

1. BMXStrength ® seems to be an exciting combination of science (biomechanics) and fitness. 
2. Tell us how you came about to designing this workout. 

3. It is a technique of physical workout, not only a type of exercise. 

4. Yes its right BMXStrength ® is an exciting combination of 

5. science (biomechanics) and Fitness. As my life revolved around playing strength 

6. sports, games, martial arts and yoga, I started analyzing my own movements in 

7. exercise, I use to see lot of people became like robots in the gym by lifting

8.  heavy weights with anti-biomechanics movements (like: squeezing joints, holding 

9. breath, jerking and bouncing and fast movements without feeling contraction on the 

10. muscles but trying to complete the given repetitions). I always analyzed my own 

11. movements and feel the stretch, so that leads me to get the best of the best physique 

12. in my childhood. I went to deep studies for anatomy and kinesiology, and understanding

13.  of bodily movements. That led me to develop Biomechanics Exercise for Fitness Training

14.  (BMXStrength®), which is the safest exercise technique, where movements are made

15.  according to joints and connective tissues with biological mechanism, which provides 

16. 4 times better results in comparison with the old school strength exercises.

17. says Neeraj Mehta (Inventor BMXStrength®)
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How walking, or running helps women

NEERAJ MEHTA

How walking, or running helps women

Regular (Aerobic and Anaerobic) exercise is a powerful medicine that helps mitigate virtually all the negative changes women experience at midlife and beyond.

First we need to understand, the response of running is in human body. When you do running, the cardiovascular system provides rapid regulation of heart rate and effective distribution of blood in the vascular circuit. This maintains blood pressure and followed by enhancing the metabolic process.

It is good if a female add brisk walking or running in her life style. It is advisable that women should jog or run, at least 3 times for 20 minutes, a week. High impact aerobic / fast running is the root cause of injuries, so one need to listen to the body, before starting any fitness program or challenge, but yes challenge will give more benefits. One can go for interval training in running that will increase cardiovascular endurance and muscle endurance.

When one run for a longer duration, after some time when the body gets tired, we start dragging one foot, lead to cause knee injury.

You need to find a comfortable balance between movements. It is necessary to understand the biomechanics of your body, and when you run or jog on any surface or treadmill, you try to run with the balance of your feet lateral edge so you will not get any strain on the ligaments of your knees.   

Aerobic exercise decreases both physical and mental symptoms of PMS (Premenstrual Syndrome). Follow two main, commonsence cautions: not running to the point of breathlessness or getting overheated.

Walking /Aerobic exercise will helps to decrease the challenges during Menopause and Per- menopause, relieves negative symptoms such as anxiety and depression, improves cardiovascular fitness.

In Pregnancy, brisk walking, low impact aerobic exercise build and maintain heart and lung capacity and endurance. It is a good choice for the women who are previously inactive. Avoid fast running that have serious risks of falling or any other abdominal extreme contraction which is not at all good for fetus even. Running in general reduces labor pain and other pregnancy associated medical problems. Follow same, commonsence cautions.  

Brisk walking / Running is one of the best stress busters, strengthen your heart, keep your arteries clear, boost your mood, and stay active and independent as you age.

Basic physiological and physical changes in a women body, resulting from running or brisk walking:

Reduced body fat content

Increased blood supply to muscles

Increased muscle mass (with strength cardio-conditioning) 

Reduced serum lipids (cholesterol and triglycerides) from blood

Reduced resting heart rate.

The lungs increased maximal oxygen uptake.

Increased blood supply to heart muscle.

Increased glucose tolerance.

Reduced strain resulting from psychological stress.

Reduced risk of arteriosclerosis.

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

Blood Type Diet - Type A

Blood Type Diet - Type A

Type As flourishes on vegetarian diets. Type As are predisposed to heart disease, cancer, and diabetes. It is particularly important for sensitive Type As to get their foods in as natural a state as possible: fresh, pure, and organic. When you get on the Type A Diet, you will naturally be thinner. If you are accustomed to eating meat, you'll lose weight rather rapidly in the beginning as you eliminate the toxic foods from your diet. And when you follow the Type diet, you can supercharge your immune system and potentially short-circuit the development of life-threatening diseases.

When Type As eat meat, they experience sluggishness. Type As have low stomach-acid content, therefore they have a hard time digesting meat. Since Type As eat very little animal protein, nuts and seeds supply an important protein component. Type As also thrive on the vegetable proteins found in beans and legumes, except those mentioned for the "Avoid" list. These beans can cause a decrease in insulin production, which may cause obesity and diabetes. Tofu should be a staple in the Type A Diet.

Dairy foods are also poorly digested by Type As, and can cause metabolic slowdown. Type As can tolerate small amounts of fermented dairy products such as yogurt, kefir, nonfat sour cream, and cultured dairy products.

Vegetables are vital to the Type A Diet, providing minerals, enzymes and antioxidants. Type A are very sensitive to the lectins in potatoes, sweet potatoes, cabbage, tomatoes and peppers. They aggravate the delicate stomach of Type A. Type A should eat more fruits that are alkaline, avoid mangoes, papaya and oranges for they are not good for your digestive tract.

Suggested by NUTRITION AND FITNESS EXPERT MR. NEERAJ MEHTA, (Director of GFFI Fitness Academy)

Blood Type Diet - Type O

Blood Type Diet - Type O

Type O—Oldest, most basic blood type, effective predators, survivors. Type Os thrive on intense physical exercise and animal protein. Unlike the other blood types, Type Os muscle tissue should be slightly on the acid side. Type Os can efficiently digest and metabolize meat because they tend to have high stomach-acid content. The success of the Type O Diet depends on the use of lean, chemical-free meats, poultry, and fish. Type Os don't find dairy products and grains quite as user friendly as do most of the other blood types.

The initial weight loss on the Type O Diet is by restricting consumption of grains, breads, legumes, and beans. The leading factor in weight gain for Type Os is the gluten found in wheat germ and whole wheat products, which interferes with insulin efficiency and slow down metabolic rate. Another factor that contribute to weight gain is certain beans and legumes (lentils and kidney beans) contain lectins that deposit in the muscle tissues making them less "charged" for physical activity. The third factor in Type O weight gain is that Type Os have a tendency to have low levels of thyroid hormone or unstable thyroid functions, which also cause metabolic problems. Therefore it is good to avoid food that inhibits thyroid hormone (cabbage, brussels sprouts, cauliflower, mustard green) but increase hormone production (kelp, seafood, iodized salt).

Because of the high acidity stomach, Type Os should eat fruits of alkaline nature such as berries and plums. Type Os should severely restrict the use of dairy products. Their system is not designed for the proper metabolism. If you are a Type O, you should eliminate dairy foods and eggs altogether.

Suggested by NUTRITION AND FITNESS EXPERT MR. NEERAJ MEHTA, (Director of GFFI Fitness Academy)

Difficult to go out, just get home gym essentials - by Neeraj Mehta

Difficult to go out, just get home gym essentials
NEERAJ MEHTA
Finding the time to a healthy life style is hard enough, and taking out time foe exercise is even more difficult. Going to a gym or exercising daily is a constant battle of motivation which all depends on your determination that hitting a gym or bring gym to home.

Placing a treadmill or bike,or and expensive equipment's in your home doesn't make it a gym and also no guarantee for results. There is more requirements for a home gym than placing exercise equipments in your room. Things to consider, a nice selection of location , flooring, mirrors, a sound system or TV, and on the top of all you require a key that keeps you motivated.

The right equipments are different for everyone and finding it right for your workout and your lifestyle is the first step, where your need to take an expert advice, says Neeraj Mehta, director of GFFI Fitness Academy.

Equipments for cardio workout, needs to choose with caution, there are second hand cardio stations available in the market, which may give you trouble so need to buy a decent treadmill, bike or an elliptical, which has warranty on it. And other equipments or free weights can choose according to your pocket, should not buy huge or so many equipments, can see your requirement. You can add equipments one by one after seeing your requirements.

The space selection plays an important roll, basement or any other room which is separate from your household things, mirrors should be placed so you can watch your movements, if you are lifting heavy weights that require rubberized flooring /mats. Choose the flooring which will protect the floor. A sound system should be placed in the home gym, keep you motivated, also adding a TV and watching favorite shows while exercising motivates you.

Benefits of a home gym:
# you can adjust your workout with a flexible time
# one time investment and can save your monthly membership
# can save traveling time, to make it productive
# can setup the home gym according to your workout needs
# can setup decor and music of your taste
# can add your own motivation elements to home gym
# gradually increase equipment with your pocket 


Stay healthy
Eat clean, exercise daily and positive attitude

By 
Neeraj Mehta
Fitness Professional and Nutritionist
Director @ GFFI Fitness Academy

Food suggestions to avoid Sugar

There are some food suggestions to avoid sugar:

NEERAJ MEHTA

Flavored Yogurt: full of lactose and also fruit sugar fructose that you need to watch.

Replace it by choosing yogurt, which is has no sugar or high fructose.

Dried Fruit: Dry fruits are full of fiber and healthy, but on the other side it is full of sugar also.

Replace it by fresh fruits

Sauces: Sauces can add a great flavor, to grilled meats and others food, but be aware of the sugar content added; it is can reach to 80 % of calories of sugar of each day.

Replace it if you eat out with mint chatny, garlic or lemon dressing.

Breakfast Cereal: Cereals made up of whole grain, oats or mix grain can have a bid quantity of sugar.

Replace it with oats or other homemade food which are not having sugar and too much fat inside.

Salad Dressing: These dressing are loaded with sugar and salt to give flavor. Some packed bottles are having 9 grams of sugar per

Replace with fresh lemon, mint, parsley or black pepper

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 Page: http://www.facebook.com/BMXStrength

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

Email: neeraj.gffi@hotmail.com, Tel: +91-9811309667

Weight Loss Tips by Neeraj Mehta

NEERAJ MEHTA

Tip: Green Tea

It's in our energy drinks, our ice cream, and our sodas. Consider pure green tea as your beverage of choice for weight loss. People given green tea extract experienced quick weight loss. They burned more total and more fat calories than those given caffeine or placebo, according to a study published in American Journal of Clinical Nutrition.

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: TV Watching

A good weight loss diet is also a TV diet. For each hour of television you view per day, you have a 2% increased chance of becoming obese. It probably works in the other direction too, so for effective weight loss, try taking one or more of those TV hours and doing something active instead. That goes for the computer too.

Tip: Eat Water-Filled Foods

First bottled water was good for quick weight loss and now watery foods are. No, not tasteless soups. Foods high in water content, like fruits and vegetables, will fill you up without adding many calories. Eat your veggies first on a weight loss diet.

Tip: High Fiber Eating

Even with all the fad weight loss advice, fiber is still good for a healthy weight loss diet. High fiber foods fill you up with less calories. If you try high fiber eating, you will usually find yourself eating fruits, vegetables, and grains, and have less room for fatty meats and sweets.

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 Page: http://www.facebook.com/BMXStrength

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

Email: neeraj.gffi@hotmail.com, Tel: +91-9811309667

Weighted Bulgarian Split Lunges

Weighted Bulgarian Split Lunges, by Neeraj Mehta (Fitness Professional & Nutritionist), Director of

GFFI FITNESS ACADEMY

Pullover Advance variation

Shoulder Exercise Circuit

Short Duration Workout

Suggestion of quick “Short Duration Workout”

“Paleolithic workouts”: This kind of workout is the mixture of aerobic and anaerobic workouts, but surly short and simple, intensity level can be increased according to person’s fitness level. One should avoid overtraining when performing, Paleo Workouts, because it’s not the same workout circuit every day, will not put strain or sprain on any joint and body part.

“Fitness Fusion Workout” is a combination of different workout forms like Core strength, muscular strength, body balance, speed, agility, endurance and more. It is a combination of various activities like Yoga, Extreme Body stretch, Pilates, Spinning, Circuit Training, Boot Camp, Zumba, Body Weight Training, High Intensity Cardio, Kick boxing, Fun n Run, Step / floor Aerobics and anaerobic.

“Hit n Fit (High Intensity Training) / Functional Training”: Hit n Fit workout is an effective way to be fit with challenges to practitioners. But anyone can do it with slight modification. It is a fitness program that combines a wide variety of weight resistance training and functional movements. It includes lot of Body weight Training, free hand exercises like Pushups, pull-ups, squats, weightlifting, high Jumps, gymnastics, running, rowing amongst few others.

“Power Yoga”: The best possible way to increase strengthening, flexibility and lubrication in the muscles and body. It is an extreme stretching routine, to increase the level of flexibility and tone up the muscle which enhances the coordination in muscles, (one of the main concepts of fitness). An incorporation of yoga dynamic stretching and static Stretching routines to stretch the specific area which are little less flexible go to extreme level for pelvic and hamstring regions.

“Pilates Workout”: is a body conditioning routine that helps in building flexibility, endurance in the legs, abdominal, hips, muscle strength, arms and back. It puts highlight on breathing, spinal, developing a strong core or centre, improving coordination, balance and pelvic alignment. Pilates' system allows for diverse workout to be modified. Intensity can be increased over time as the body conditions and adapts to the exercises

Note: For High intensity “Short Duration Workout” of exercise, the best warm-up is spot run, which is proven the most safe warm-up and exercise, and lot of dynamics stretching routines one can easily perform in their homes for 5 minutes followed by the quick 12-15 minute session.

Guidelines for length of time spent in cool-down

A rule of thumb for mid-range aerobic intensity (not exceeding 75% of maximal heart rate): For every 10 minutes in target heart rate, add 2 minutes of cool-down activity.  

Suggested By:

1. 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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