As in the last post we got to know why exercise is important, so to add to that we will see how your meal plays an important role and how to plan your meal for healthy activite lifestyle.
Creating a meal plan that specifies meal times and protein amount works to help you achieve your best weights and shape.
Start determining your daily personal protein target. For every kg you need 2 grams protein per day. So suppose if your weight is 70kgs so the daily protein intake you would need is 140grams i.e 70kgs X 2grams= 140 grams.
Plan to have 20 to 30 grams of protein at every meal and 10grams protein at each snack. Remember to have at least 20grams protein within 30mins to 1 hour after exercise.
Reach your daily protein goal in this way each day and then add fruits and vegetables, healthy fats to your meal.
This would create a balanced nutrition and uou would achieve your desired results.
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What is exercise?
* Exercise is any bodily activity that enhances or maintain physical fitness and overall health and wellness.
* Exercise can improve your muscle strength and boost your endurance
* Exercise delivers oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.
* Exercise is a great stress buster, it helps your thinking, learning and judgments skills sharp as you age.
So want to include exercise in your day to day life?
But don’t know where to start?
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Deepika Waghule Komal Adwani Disha Judyani
12/09/2020
STRESS
A word all people go through ,but little stress is not always bad it can help you in your performance and be your best. However chronic stress day after day anxiety can get you in trouble. It can reduce your quality of life through effects on your mind, body, emotions and behavior. Stress happens in response to triggers that threaten you through nerve signals and release of hormones. This can affect your body and cause rapid pulse, tight muscles, dry mouth, fatigue, sweating and headaches. It even affects emotions like loss of confidence, irritability, apathy, and depression. Stress can affect behavior including overeating, eating wrong food, and binge eating in response to stress. Stress eating is major cause of overweight and obesity as well as poor overall nutrition. Stress increases the release of the hormone Cortisol from the adrenal gland which promotes hunger and fat storage to abdomen, insulin is also increased to control blood sugar and it promotes hunger and deposits of fat. Sugar can provide temporary stress relief by activating the Reward Center in the brain. Stress and anxiety can draw you to binge eating on food that contains sugar. People usually are patrolling kitchen cabinets, refrigerator looking for sugary treats after a meal which statisfy the person but has side effects like weight gain, guilt, anxiety, stress. Stress can be reduced with a healthy active lifestyle. Even exercise plays an important role in reduction of stress. Doing regular exercise can cause intial discomfort but practicing it regularly makes it a habit., after exercise body releases hormone named endorphins that are "the pleasure hormone" Which counteracts stress. Exercise also increases other beneficial hormones in the brain including Brain-Derived Nerve growth factor that increases the nerve connections. Exercise along with balanced nutrition and healthy active lifestyle will help to reduce stress!!
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Disha Judyani Deepika Waghule Komal Adwani
06/09/2020
Throwback to our super fanstastic-super amazing-super awesome-super energetic WEIGHT LOSS CHALLENGE SEASON 2😍😍😍😍😍😍
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Deepika Waghule Komal Adwani Disha Judyani
06/09/2020
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Deepika Waghule Disha Judyani Komal Adwani
03/09/2020
Keeping Navratris & the upcoming festive season in mind we are back with another chapter of *WEIGHT LOSS CHALLENGE* - WLC III after the hugely successful last two chapters. So expect more fun ,more sweat and a fitter and glowing version of you.Enroll before 5th as that is the date we roll.
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Why should one exercise?
Exercise helps to control our weight,it helps in loosing weight by burning more calories, it strengthens heart and improves circulation bringing blood flow and oxygen to cells and organs of body. Exercise strengthens bones and muscles, during exercise body releases hormones and natural chemicals that go to brain which improves mood and helps you relaxed. It also increases blood flow to brain and helps the structure and functioning of brain.
It is not an option.
It is either one hour a day or 24 hours to be less healthy.
Exercise regularly as a part of balanced nutrition and healthy lifestyle.
Want to workout??
Don’t know where to??
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Deepika Waghule Komal Adwani
12/08/2020
How bad has pandemic hit you....Mentally & Physically????😓😓😓
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