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Post-Diwali Diet Plan to shed that extra weight

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Post-Diwali Diet Plan to shed that extra weight

Diwali is a time to enjoy some extra indulgence, and sometimes it is okay to let go and indulge in food that satisfies the soul. But sweet indulgence and fatty foods mean gaining weight. The weight of this peristalsis is difficult to reduce. Here is a detailed diet plan that can help you lose excess weight in five days, allowing you to enjoy sweets to the fullest and spend the celebration day without guilt! Cleaning chemicals, waste, toxins and harmful substances is the way our body detoxifies itself through its internal detoxification system (ie liver, kidneys, colon, skin, lungs and lymph glands).

However, when our body is overloaded by toxic substances (such as pollution, poor diet and fast food, alcohol, drugs, disease, and stress), it needs help to restart in order to perform its best function again. Essentially, detox is to eat a diet that supports and improves liver function. Contrary to popular belief, detox is more than just losing weight. It is mainly about helping and supporting your body to get rid of all waste through proper dietary choices.

This is good for everyone. Our traditional herbs and spices, such as cinnamon, cumin, ajwain, etc., really help promote metabolism. With zero side effects, they stimulate weight loss. In addition, there are some foods that must be included in their diet to accelerate weight loss. Leafy green vegetables such as kale, spinach, and kale are rich in minerals, including magnesium and iron, which help reduce stress. They also transport oxygen throughout the body and support weight loss. They are rich in fiber, can delay the emptying time of the stomach, and can be easily incorporated into our diet.

Although the days of celebration will be full of fried snacks and delicious desserts, it is recommended to reduce your intake of many guilt foods that hinder your weight loss journey. We need to remove sugar from our diet, such as cane sugar, bread, refined flour, sugar, and western-style desserts containing flour. It takes a few days to avoid eating sugar directly, but the body will gradually adapt. People can choose natural sugars, such as fruits and vegetables, which also provide fiber.

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It is also necessary to avoid eating processed oily foods, which will only increase water retention and gradually increase fat cells. During Diwali, there are many diets that can be used to regulate weight.

News Source : ETimes

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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