Weighted Bulgarian Split Lunges

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

GFFI FITNESS ACADEMY

How much indulgence on a holiday?

NEERAJ MEHTA

How much indulgence should one allow when on a holiday?

Don't be overly-restrictive

If you will be overly – restrictive, can’t get right goal, need to give a favorite treat. Simply allow yourself a little indulgence, but watch out for the quantity and the frequency. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much calories or food of your favorite treats usually lead to increase in stress, followed to negative hormone building. And cutting too much or fasting will harm your body.       

There are studies and in the research says, when the person, give a permission to eat to themselves may relieve the stress of weight management goals and make you feel better some time. But the long term effects can give lot of bad situations.

Best Way is to track your meal, while travelling and also in holidays. Make sure your meal should be balanced always include grains, vegetables, protein and fruits. This way you can control your craving and sugar throughout the day.

So the Final suggestion is to plan ahead , for your travelling or holiday and timing of the month you want to eat, an unhealthy food, make sure try to eat the food which you enjoy the most. This way you will get the maximum satisfaction for the increased calories.

Eat until you’re comfortable, not stuffed. Create a hunger and fullness meter in your head using the number 1 through 10. 1 means that you are absolutely famished and 10 means that you are stuffed. Try to stay around 4-8 throughout the day. 4 meaning that you are feeling subtle feelings of hunger and 7 being comfortably full.

Not to eat to your maximum hunger, don’t overstuff yourself. If you put overload on your digestive track, it will slows down your process, and make you fat. Think and eat not too big meals, fill your hunger by 70 %, and stop in one go. You should not eat just because the food is in front of you. There is one very necessary thing that always, eats food slowly while travelling give your metabolic process a rest, and hydrate yourself in regular intervals.

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

DD News Woman Day Special - Swati Mehta

Exercise regime during Examination

Exercise regime during Examination

Exercise not only strengthens your heart and muscles – it also boosts your brain, whether in all ages. In everyday life, learning a list of items is relevant when learning vocabulary, a shopping list, or remembering to-do lists. Daily exercise is the pill. Regular exercise beneficially affects brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons), the process known as neurogenesis. Doing a combination of aerobic and resistance exercise may offer the brain and other organ the biggest benefits. Exercise helps to increase the blood circulation in the body and mind, which will help them to concentrate more in studies.

Hit n Fit workout with Neeraj Mehta

Renal disease

End Stage Renal Disease (Esrd)

         Renal disease affects the kidney’s ability to filter out harmful components of metabolism, such as urea and other waste products.  This may happen because of long-standing diabetes mellitus or acute injury to the kidney itself.  Treatment options include dialysis of the blood, or transplantation.  There are, however, no medical reasons why renal patients cannot exercise, and research has demonstrated an improvement in the clearance of urea from tissues with fitness conditioning program.

       A major problem with almost all renal patients is their lowered tolerance for exercise, due to lower levels of hemoglobin (the molecule that carries oxygen into the cells) and a loss of some skeletal muscle function.  Most of the recent research studies have used low-level exercise testing and training programs for renal patients.

       Dialysis patients who choose a strength-training program should exercise at lower intensity, as their ability to tolerate exercise at high levels is also poor.  It is possible for renal patients to increase their fitness levels, although it is a slow process since renal patients’ peak heart rate is usually lower than age predicted values (according to ACSM).

       A prescription of strength-training program should incorporate preferably shortness of breath as an indicator of the patients progress during an exercise session.  Personal trainers should insure that members take in water throughout the exercise session.  It is also recommended that blood pressure be taken before, during and after exercise session.

       Contraindications for Exercise

         Training is not advised within a day of dialysis treatment or if there are any known electrolyte abnormalities. Also, if blood pressure is above 150/95-100 mm Hg, or if they anemic.  It must be remembered that patients suffering from diseases such as this will often by “worn down” from coping with the disease.  Common sense dictates that training program intensities be kept low.

       A sample training program might include the following exercises:

         The personal trainer should always assume full responsibility for controlling training intensity and keeping work output within reasonable norms.

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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Increase concentration in Studies during examinations

BE WELL-PREPARED

Wednesday, 29 January 2014 | NEERAJ MEHTA

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Class X and XII Board exams are a month away and for most students the stress and anxiety levels are running high. So they need to break the monotony and sedentary style of study. NEERAJ MEHTAsays that following an exercise regime, eating a healthy diet, keeping a good posture during study hours and sleeping for eight hours daily not only keeps the body agile, it also boosts the brain

Exams bring with them a strong sense of foreboding for most students who are going to take them. This is particularly the case when students enter the dreaded board examination years. This is when they suddenly realise that exams are a big thing. Such intense competition and pressure of securing an excellent performance tagged result put many of these little minds on the brink of pass through toilsome stressful situation. As a result what follows is a heightened anxiety level for the children. It can be very distressing and sometimes debilitating.

With the Board exams round the corner, it is important to break the monotony and sedentary style of study. Students need to exercise and correct their diet to improve their studies, to regenerate energy levels and increase the level of physical activity. By doing this, a student will be able to rise the level of concentration.

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