"Workout right, baby" By Celebrity Fitness Expert Neeraj Mehta

Did you know that you can customise your daily workout sessions according to your body type? Neeraj Mehta shows you how to get the most out of your fitness regime.

The skeletal structure and distribution of muscles and fat varies in women. Oestrogen is a female sex hormone that plays an important role in determining the body shape. 

It promotes the development of breasts, hips and affects the female body shapes in a number of ways. While for some the upper body may be quite hefty and legs thin, several other women have slim upper bodies and curvy hips.

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"Don't Skip Exercise" by Celebrity Fitness Expert Neeraj Mehta

Wake up, Lift, Eat, Work, Sleep ... Repeat. This is how the day should go. At least it goes for me like this, But many forget to include ' Lift' in the list. And they end up cribbing about everything else remaining in the list . Working out enhances your level of energy for all day. It strengthen you in 3 ways, internally, externally and mentally as well.
You might have heard about "Endorphin", No? Let me tell you. Endorphin is a hormone which reduces the depression and increases the positivity in brain. When you workout your body releases this feel good hormone which soothes your mind.
 Many of us skip workout when upset about something or experiencing a mood swing. Let me give you an everlasting cure. When you are upset or feeling depressed, hit the gym and I promise you will go home with a relaxed mind.
Folks, We all have good days and bad days. There are times when you feel like just go somewhere and disappear, and you could not find a place to go. On such days, hit the gym and LIFT. You might have 100 problems in your life, lifting should not be the one.

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“Is your diet not working?” By Celebrity Fitness Expert Neeraj Mehta

Most people, says Neeraj Mehta, PhD in Human Bio mechanics and alternative medicine, don't drink enough water. "Many people get on to a high protein diet and don't drink enough water. Water plays a major role in metabolizing protein.We need anywhere between 3-5 liters a day," he adds. Timing also needs to be perfected. Water should ideally be consumed 20 minutes before or after a meal. "Combining water and food, leads to water retention, increasing belly fat," he says.

Full story on http://timesofindia.indiatimes.com/Life-Style/Health-Fitness/Diet/Is-your-diet-not-working-Heres-why/articleshow/46050626.cms

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"Workout is a life style" by Fitness Expert Neeraj Mehta

Being Fit is not a destination, it is a way of life. Exercising is way more than just bodybuilding , it is a lifestyle. If you really think about a session and compare it with the way you should live your life you can find a lot of similarities. Exercising demands discipline, You need discipline in your life too. Exercising demands hard work to achieve your goals, no shortcut. Same with life, or shall I say same goes for long lasting success in life. Exercising makes you push your limits beyond your capabilities and that is how you get results; isn't it same with life too? Working out is a journey , where in only you are your partner. In life as well, most of the choices have to be made by you, ALONE. 

When you are working out , you are not just lifting weight, you are disciplined, working hard, pushing your limits, learning to smile in pain, promising yourself to come back again with more strength, learning not to give up. You experience every such thing in life too. 

You get compliments when you get results on your body, people admire you, they want to be like you, but nobody really knows how much you have put in to become someone like YOU. In life too, people will know you for what you have become, they will appreciate you for your success but nobody is really interested in the journey you have been through to get there. 

So next time when you lift, remember you are not here just to build muscles, Its a life lesson which you ll be taking for the next hour...

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Summer Body Transformation in 12 Weeks by Celebrity Fitness Expert Neeraj Mehta

A complete guidance program, which includes your exercise plans, your diet and your supplementation. You can easily shape up your body with this program. You will get customize programs as per your daily routine and fitness level. You can either join any fitness center or you have the freedom to workout as per your convenient time with our online modules. Your progress will be reviewed on the weekly basis, and you will be advised accordingly. Our fitness experts will just be a call away from you if you experience any challenge while following this plan.

Hurry up!!! Enroll today and receive your 1st Body Transformation  plan...

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Benefits of Reflexology by Celebrity Fitness Expert Dr.Neeraj Mehta

Reflexology, considered effective for many medical and physical conditions, works by improving the circulation in the body and releasing blockages of energy points. Experts claim it works for backaches, headaches, stomach aches and certain muscle spasms. For some, it works instantly, while for others it may take many sessions. We spoke to Dr Neeraj Mehta, an alternative medicine professional for the benefits of Reflexology...

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Benefits of Red food by Fitness Expert and Nutritionist Neeraj Mehta

Packed with phytochemicals like lycopene and anthocyanins, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. Try these red foods:

Cherries – This delicious fruit is high in antioxidants that have been shown to protect against heart disease, diabetes, and arthritis. A rich source of antioxidants, tart cherries also help reduce inflammation in the body and relieve pain from gout and arthritis.

Cranberries – High in antioxidants and proanthocyanidins, cranberries have been shown to prevent bacteria from adhering to the urinary tract wall and reduce inflammation in the body.

Red bell peppers – Bell peppers are low in calories and fat and high in vitamin C and fiber. Eating bell peppers has been linked to increased immunity, improved digestion, lower cholesterol, and a decreased risk of colon cancer.

Tomatoes – High in the antioxidant lycopene, tomatoes have been shown to help reduce damage to our cells and decrease the risk of cardiovascular disease and diabetes.

Beets – This low calorie veggie is high in fiber, folate, and vitamins A, C, and K. Beets have been shown to optimize digestive health, decrease inflammation, and help fight heart disease.

Other Red Foods

Other delicious red foods include strawberries, raspberries, watermelon, pink grapefruit, pomegranate, red kidney beans, red apples, red grapes, red pears, radishes, radicchio, red onions, red potatoes, and rhubarb.

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“Body im-perfect?”, by Celebrity Fitness Expert Neeraj Mehta

Neeraj Mehta, a fitness expert, nutritionist and PhD in human bio mechanics says , “Fat accumulation happens in the thigh region because of hormonal imbalance especially in women because of wrong eating habits, less exercise and over thinking. Removal of fat from thighs can create knee pain and lower back pain, and so it is best to exercise in order to lose weight from the lower region rather than going for surgery or fat removal. Once you start working out, your body will start balancing your hormones automatically. Everybody’s fitness and hormonal levels are different.”

http://www.asianage.com/cover-story/body-im-perfect-526

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“Say no to online workouts”, by International Fitness Expert Neeraj Mehta

A person’s fitness is actually measured by five parameters: cardiovascular strength, muscular strength, muscular endurance, flexibility and body composition. In a gym, your instructor considers all these parameters and then recommends a training plan that can be altered depending upon the level of intensity and pushing limits. With online workouts, you don’t have this choice because once a plan is bought you have no choice but to stick to it.

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"Pickle your taste buds," by Celebrity fitness expert and nutritionist Neeraj Mehta

How many portions should I eat?

"Eat homemade fermented food thrice a day, along with your meals. Include curd, pickled vegetables and fermented drinks as accompaniments. Items made of fermented rice and pulses can also be consumed," says health expert Neeraj Mehta.

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"Race to the front row", By Celebrity Fitness Expert Neeraj Mehta

Race to the front row

This trend may also trigger inferiority complex in the other members of the group, feels fitness expert and director of GFFI Fitness Academy, Neeraj Mehta. He argues, “A trainer’s job is no less than a doctor towards his/her clients. He should never have favourites as it may inculcate inferiority complex among other patrons. Also, it’s his responsibility to make everyone feel motivated. A trainer gets to train people who have different fitness goals and his/her main responsibility is to train his clients as per their fitness level and make them push their limits. And this basic principle is applicable to all clients, be it a hard core exerciser or a beginner.”

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"Tips to build a ripped muscular body" by Celebrity Fitness Expert Neeraj Mehta

Suggestion for Exercise:

• If someone really want to get ripped you need to cut down your cardio workout, because this will lose your muscle mass.
• Concentrate on developing a solid base of core strength (abdominals and lower back).
• Choose a weight that will allow 8-10 repetitions to build muscle endurance, and muscular strength, for 3-4 sets for major muscle group per exercise.
• Balance resistance-training program by completing equal number of sets and repetitions with opposing muscle groups. Emphasize the weaker muscle groups, especially the back and hamstring muscle groups.
• Squats and dead life are the best possible exercises for toning your entire body from head to toe.
• Ones a week you can add Plyometric Training to increase your calories expenditure. Plyometrics is designed for individuals with a high level of fitness and is a type of anaerobic interval training. It is the ability to work farther into anaerobic metabolism before lactic acid builds and the exercise is over.

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"Sweat doesn't reduce your weight" by Fitness Expert Neeraj Mehta

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.

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"Add fruits to your daily meals to stay healthier this winter" By Celebrity Fitness Expert Neeraj Mehta

Thanks to advancement in technologies and methods of food processing, most fruits are available all through the year. But studies conducted across the world suggest that fruits and vegetables picked in season are higher in nutrition value than those that have a longer shelf life, which use abundant amount of chemicals and other methods of food preservation. Says fitness professional Neeraj Mehta, Director and Technical head of GFFI Fitness Academy, Andheri, “Fruits that have been imported lack in nutritional value, as they have been preserved for a long time, before they reach us. On the other hand, fruits which reach us within a few days of getting plucked, have a higher content of vitamins and minerals.” Mehta says they often suggest colour therapy to their clients, which includes helpings of three-four fruits and threefour vegetables of different colours. “But they have to be in season,” he adds. 
full story on http://www.mid-day.com/articles/add-fruits-to-your-daily-meals-to-stay-healthier-this-winter/15905198

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"The Healthier Options" By Fitness Expert and Nutritionist Neeraj Mehta

Dark  Chocolate: Pick the bar with at least 70 percent cocoa. But limit yourself to 1-2 pieces. Dark Chocolate is full of antioxidants and has the ability to reduce blood pressure, improve HDL, (good cholesterol) and lowers the risk of cardiovascular diseases. And what’s more-it protects your skin against sun induced ageing.

“Try Eating low-calorie Dairy products such as Greek Yoghurt and leave the fruit versions (which are packed with the sugar) on the super market she lives.”  Says Mehta

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How to become a certified fitness instructor

GFFI-FITNESS ACADEMY is the first recognized academy for certification and continuing education in India. GFFI provides courses Such as Personal Trainer/Gym Instructor, Yoga Teacher, Pilates Instructor, Aerobic/Group Instructor, Senior Fitness Coach, Sports Nutrition Advance Fitness Trainer, etc.

Enroll  today  to become a certified fitness instructor.

New Personal Trainer Batch starting from 15th Feb 2015,

For more details call on 9811309667, 9811068743, 01145087033

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"Why Leg workout is important" By Fitness Expert Neeraj Mehta

"Why Leg workout is important" 

written by Neeraj Mehta (PhD) in The Man magazine January 2015

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"Power Up your Pull Ups", By International Fitness Expert Neeraj Mehta

"Power Up your Pull Ups" 

Suggestion by Neeraj Mehta (PhD) in Men's Health magazine January 2015

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Tips for Pre Wedding Exercises by Fitness Expert Neeraj Mehta

Tips for Pre Wedding Exercises:

•           If someone really wants to get lean you need to include a variety of exercise that includes aerobic, anaerobic and short interval circuit training.

•           Concentrate on developing a solid base of core strength (abdominals and lower back), this will improve your posture and better BMR.

•           Squats and dead lift are the best possible exercises for toning your entire body from head to toe.

•           Yoga and other exercise, like swimming, dancing, are good but not the right choice this time, because if you want results fast, duration does not matter, intensity of exercise will give better results in shorter duration.

•           Workout for your legs is very important, to increase growth hormone released by the body, which can enhance your marriage life.  

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Burning fat v/s calories BY nutritional & Fitness Expert Neeraj Mehta

Aerobic training involves use of oxygen during exercise and is done over a long period of time at a low intensity. The need for oxygen is high, with involuntary breathing and this supply of oxygen meets the energy demands for cardiovascular exercises such as walking, jogging, marathon, dancing. During this process we are certainly burning calories and end up losing weight along with fat but at the same time we also lose a lot of muscle. Consequently it leaves us with the dreaded issue of sagging skin. This happens because during the first ten to fifteen minutes of any aerobic exercise our bodies use glycogen stores and approximately after 20 minutes of exercise our bodies start breaking down fat cells (stored in adipose tissues of our bodies) for energy. Hence for a visible fat loss to take place this process could be very long and also we will realize that the overall calories burned are five times much lesser than if we were to intensely exercise and put our muscles to maximum use for the same duration as the cardio.  

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Iron Yoga by Fitness Expert Neeraj Mehta

Iron Yoga is beyond Power Yoga, and is an extreme stretching routine. It takes you to another level of flexibility. It is an incorporation of yoga dynamic and static stretching with the use of dumbbells and other props, to stretch the specific area to extreme level. SteelFlexx, is a form of Iron Yoga, one of the new technique of flexibility training with an emphasis on biomechanics (movement-friendly with the joints and connective tissues of the body), body postures and breathing.

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Nutritional benefits of Black Gram By Fitness Expert Neeraj Mehta

Black gram is an Indian originated high quality nutritious food, it plays an important role in the diet of people from India.

Nutrition Value: (in 100 grams)

Protein 25 g

Niacin 1.447 mg

Calcium 138 mg

Riboflavin 0.254 mg

Iron 7.57 mg

Potassium 983 mg

 

Benefits:

It promotes the balance pressure of the blood

helps in reducing high blood pressure

It is very effective in erectile dysfunction / impotence

Works as Magic herb for inflammation and pain

Constipation, colic and piles person can get a lot of benefits with this.

It is a natural food which promotes strength in nervous system

 

 

By:

Neeraj Mehta (PhD)

Alternative Medicine and Human Biomechanics

International Fitness Expert and Nutritionist

Director: GFFI Fitness Academy (INDIA)

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Contact: +91-9811309667, +91-9810111018

Neeraj Mehta, No pain No gain,

Delayed Onset Muscles Soreness or DOMS occurs when one overdoes or over-exerts oneself with workouts. The pain usually appears 24-48 hours after strenuous exercises like heavy weightlifting, long distance or very fast running, a high intensity workout or extreme stretches. If you ignore this and continue with the workout it can lead to a range of problems.

read more on http://www.thehindu.com/features/magazine/fitness-mantra-pain-no-gain/article6748558.ece