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Healthy recipes that you can cook in five minutes

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Healthy recipes that you can cook in five minutes

Some of us are not good cooks and some of us do not have time to cook good food. But we got you covered, here are some healthy five minutes easy, tasty, and healthy recipes that everyone can easily prepare at their home: 

POHA

A delicious breakfast option that is ready to eat within minutes. Chop in your favorite vegetables and then with some oil, rai, and curry leaves in the pan. Soak your phase and put them with your roasted vegetables. Add some salt and turmeric for flavor in your tasty and healthy poha.

SATTU

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This recipient does not even take 5 minutes to get ready. Satu is very famous in Bihar. It is flour made of black chana which has high nutritional value. Take a glass of water and add 5-6 tablespoons of sattu powder, add some finely chopped onions and green chilies along with some salt and lemon juice. Mix everything well together and your sattu drink is ready. This drink will not only benefit you with nutritional value but also keep you full till your next mealtime. 

CHANA CHAT 

A very tasty healthy breakfast recipe is chana chaat. Soak some changes overnight and chop some onions, chilies, cucumbers, tomatoes, and your favorite veggies to use in a salad, add these with soaked chana and season it with some salt and lemon juice. Do not forget to add some aalu bhujiya in your chat and enjoy your healthy and tasty chana chaat. 

UTTAPAM 

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Uttapam is a south Indian breakfast recipe made with urad dal and rice. Soak some urad dal and rice overnight and grind it to make a thick paste the next morning. Add some salt for flavor. Spread some of the batters on a greased pan and garnish it with chopped onions and tomatoes. Your healthy and tasty 5-minute uttapam is ready.

AASTHA SINGH

health and remedies

Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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