Ms. Namita Nayyar:
Share with us 5 diet & exercise myths that need to be busted?
Ms. Shalini Bhargava:
Myth 1— Exercises like crunches reduces belly fat: People usually, tend to do a lot of crunches being under the impression that it will help curb their unwanted belly fat. Crunches, coupled with other stomach workouts, build only strength and endurance in your abdominal muscles, however, these exercises do not contribute to reducing the surrounding belly fat. To reduce the stubborn stomach fat, you need to perform full-body cardiovascular workouts that will help burn out calories so you can utilize the deposited fat.
Myth 2 — Nuts are fattening: They are exceptionally healthy, as they packed with good-for-you fats, vitamins, minerals, protein, nutrients and antioxidants that are very good for upholding brain and heart health. In fact, consumption of nuts is associated with a wide range of health advantages, like safeguard against heart ailments and diabetes.
Myth 3 — Cutting down on carbs contribute to making you skinny: Carbs have gained a bad reputation for causing weight gain and hampering weight loss, but this is not essentially true. Consumption of a very low-carb diet can lead to poor energy levels, low mood, unappeasable appetite and poor function of the gut encompassing bowel movements in the long-term. Even though you might have experienced a rapid weight loss by condensing carbs, it’s most likely water weight, and not fat loss.
Myth 4 — Exercising lends you the license to eat unhealthy: It is a common belief among many that doing a workout enables them to eat poorly for the rest of the day. Nevertheless, if weight reduction is a goal, this faith will not support your goals of becoming fit because it is improbable for your workout to burn down an extreme amount of energy. Hence a workout coupled with a well-balanced healthy diet is the go-to option to stay fit and in the best of health.
Myth 5 —Women tend to get bulky by lifting weights: The biggest fear many women have is becoming “heavy” from picking up weights. However, in reality, resistance training leads to developing lean muscle mass and enhanced body metabolism. Refraining from weight-lifting in the long-run will lead to a decline in muscle mass and could lead to an increase of weight or fat gain.
Ms. Namita Nayyar:
As a Certified Master Trainer for Masala Bhangra, how do you think this form is gaining popularity worldwide? Share with us its 3 benefits. According to you who all are fit to enrol for this program?
Ms. Shalini Bhargava:
Masala Bhangra is the novel form of fitness that has gradually gaining foothold in India. This new form of dancercise that is dance plus exercise finely amalgamates the high-energy folk dance from Punjab with adrenaline pumping Bollywood moves. The individuality of this fun exercise lies in the fact that it blends cardiovascular activity with fun moves. It is a forty five to sixty minutes class and the music played is based on dhol beats which aid in making it a high-energy exercise.
Masala Bhangra sessions helps to burn about 500 calories in an hour. The workout moves guarantees that a person receives a total cardiovascular workout. Moreover, Masala Bhangra strengthens the upper body since while performing the workout our arms are up in the air and shoulders are moving in the up and down positon for most part, characteristically as is done in Bhangra. Since a lot of importance is placed on the thighs, the legs too get sturdier. Since one has to maintain an upright position throughout the exercise, the core muscles too get stronger. Masala Bhangra is a full-body workout that tones the entire body.
The fitness exercise is a group activity which is open to people belonging from all kinds of age-groups as steps or moves can be adapted to suit all. One does not need to be a trained dancer to be suitable enough for performing Masala Bhangra.
Ms. Namita Nayyar:
Looking at the current health conditions of people in our country, how do you wish to make the women of our country more aware about healthy living?
Ms. Shalini Bhargava:
Traditionally, women in our country have never concerned themselves with upholding good health, fitness or staying active. Their only exercise came from chasing their children. But in modern times, women have slowly started to consider wellness and exercise an integral part of staying fit and healthy. Today there is a lot of awareness on the advantages of exercising and the perils of living a sedentary lifestyle among the women and they are definitely making fitness a higher precedence in their lives. Contemporarily with women who work in high managerial positions in the corporate world, have been surrounded by many stress-related health issues and diseases allied with certain lifestyles. Combatting these life-threatening ailments is one more reason why wellness is equally prudent for women. Moreover, regardless of their occupation, fitness is very important for women as staying physically fit aids to reinforce the heart, respiratory and cerebral functions. Staying physically active can help in every moves made all through the day. Hence women must engage in regular physical activity like a mixture of resistance and cardio workouts and activities like walking, jogging, swimming, or cycling which will help in raising heartbeat and will burn calories.
Ms. Namita Nayyar:
For a young girl who wants to lose about 20 kgs, what would be your 5 big tips for her that can change her life?
Ms. Shalini Bhargava:
Undoubtedly the teenage years are the hardest phase in the lives of young girls, since it puts them under tremendous pressure of examinations, relationship issues and career goals. Health snags like obesity and eating disorder try and make it all the more worse for them. Below mentioned are five tips, young girls should consider to lose weight and there guidelines will surely change their lives for the better.
· Ditch soda forever: Sodas and aerated drinks come laden with empty calories. Along with contributing to weight gain, when consumed on a regular basis these can also negatively impact your skin’s appearance. If skipping these beverages is difficult, you must swap them with low-calorie or diet versions. You must also give a miss to other drinks like caffeine and evade packaged foods completely.
· Say sayonara to junk: Consumption of unhealthy junk edibles will make you gain unwanted and stubborn fat, which becomes problematic to lose later. You must trade junk foods for healthier options like replacing chips with healthier options like seeds, whole wheat sandwiches, nuts and oatmeal cookies. Your sweet cravings can be replaced with healthy fruits.
· Don’t skip breakfast: Breakfast is the most significant meal of the day. Skipping breakfast will lever contribute in weight loss, instead it can be a major reason for you to put on. A healthy breakfast should have a fine balance of healthy carbs, fiber and proteins, to aid in kick-starting your body metabolism, thus facilitating in faster weight loss.
· Try your hand at yoga and workouts: Yoga is one of the finest therapies for losing unwanted weight. It lends you the power to fight other fluctuations in your body and life and is the best way to achieve a calm and composed mind, body, and soul. Moreover, fitness workouts like Pilates, helps to channelize more energy into your body and facilitates in controlling your metabolism. If regular yoga does not interest you, options like aerial yoga or a mixed workout can always make exercising fun yet challenging for you.
· Get optimum sleep: A major reason contributing to stress and indirectly weight gain is sleep deficiency. This in turn can lead to emotional binging, where-in you tend to reach out for unhealthy edibles and indulge even if you are not hungry at all. This can make you feel sluggish throughout the day and even force you to miss your regular workouts and other activities. To avert this I is important for teenage girls to stick to a proper sleep schedule. They must always try to wake up and go off to bed at the same time every day.
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