Shahid Kapoor 6 pack muscles in Chance Pe Dance- How to get it?
In his upcoming movie Chance Pe Dance, Shahid Kapoor is more muscled than before. He’s gone beyond a six pack. He’s got an 8 pack- see the photo below! And everyone in the gym now wants that look like that.
Shahid Kapoor 8 pack abs muscle Dance Pe Chance
FIrst of all, let us say this. Getting an 8 pack like that is a great look to have, but takes a lot of dedication, sacrifice & control. Hats off to Shahid for his newly chiseled look! We’re fans 
If you want to know how to get that body, we’ll tell you how you can get it: Read more
Sore Muscles- Tips to Help Reduce, Prevent and Relieve
First, let us tell you why muscles become sore after working out?
Whenever you engage in an unusual level of physical activity like lifting weights or jogging, or simply moving heavy furniture, you create microscopic tears in your muscle tissue (this is normal). When your body rebuilds the damaged muscle it grows back bigger and stronger than before. This is the same mechanism that athletes and bodybuilders use to become faster, bigger & stronger. As a general rule, the more you exert yourself, the more microscopic tears you create, and the more soreness you feel later on as the muscles are being repaired by your body.
So, how can you reduce sore muscles, or even prevent them. We’ve got all the tips for you.
Photo- Tips for Sore workout Muscles (staticbob@flickr)
Warm up: Warming up before your workout prepares your muscles Read more
Be vegetarian, Gain Muscle
Many vegetarians wonder if gaining muscle is possible on a vegetarian diet? The short answer is yes, it is possible to be vegetarian and gain muscle.
Photo- Vegetables for muscle gain (cateyes@flickr)
The biggest advantage of eating meat is that the protein is higher quality, which means that more protein per gm of meat consumed is used to make muscle, than compared to a vegetarian source like plant protein. That being said, we’re here to show you how to gain muscle on a veggie diet. Read more
Cancer risk reducing Indian foods-2
Continuing our series on Indian foods that reduce risk of cancer, here is the remaining list of such common foods
Onions- Cancer Fighting Properties (claudette12@flickr)
Onions
Studies of people from Southern Europe who eat a diet high in garlic and onions Read more
What, when to eat after exercise workout?
You know if you should exercise on an empty stomach, and you know what to eat before your workout, and the timing your preworkout snack. Now, find out what to eat after exercise.
What to eat after exercise: Post Workout Snacks(captmouffette@flickr)
Eating the right snack after your workout session is extremely important to your fitness level. It helps your body build muscle, improves calorie burn, and prevents muscle catabolism (body using muscle for energy).
Post workout nutrition is key since after your workout, your muscles are sore and all the glycogen from your muscles in completely depleted. Your muscles are in a repair mode, and what you need to do is supply them with the right nutrition to help repair damaged muscle and build further on the existing muscle.
What should you eat after exercise? Your post workout snack should be low fat and have a carbohydrate to protein ratio of 2:1. This snack needs a higher carbohydrate content because your muscles’ glycogen stores are depleted and to repair them, you supply them with nutrients your body needs fast dissolving carbohydrates. So, this is the time you want to eat simple carbohydrates (carbs with high Glycemic Index). Yes, this is the one time that we really sugar is actually good for your body. The protein should be preferably whey protein since it is absorbed faster by your body.
When should you eat a snack after exercise? Your post workout snack should be eaten within 30 minutes of completing your workout. This time window represents the time frame during which your muscles are primed to absorb nutrition.
Why should your post workout meal be low fat? Being low fat will help your body absorb the nutrition faster. If your post workout snack is high in fat, it slows down digestion and thus absorption in your body. Besides that, studies have shown that post workout snacks high in fat blunt the production of growth hormone in the body.
What’s important in a post workout snack? For this snack, high nutrient absorption rate is key. If your snack is liquid, all the better. An ideal post workout shake is low fat chocolate milk. Or a whey protein shake with honey, or other simple carbohydrates. Another simple snack is low fat yoghurt with granola- yoghurt has a combination of whey protein (fast absorbing protein) and casein (slow absorbing protein), and the granola will give you fast absorbing carbohydrates. At this time, you can also pop in a multivitamin with your snack. The vitamins and minerals are micronutrients that help perform body functions and help with building muscle.
If you need high quality whey protein powder in India, just call us 98108-20937 and we’ll deliver it to you. See our complete list of fitness supplements India.
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What and When to Eat before Exercise Workout?
Now that you know why you should eat before a workout, we’ll tell you what to eat before exercise and a workout. The basic rule of a pre workout snack or pre exercise meal is that it should be easily digestible to provide you sustained energy for your workout. Whether its yoga, or running, or hitting the gym, the right pre workout snack matters.
What to eat before exercise- PreWorkout Meal
What does that mean- easily digestible snack? To be easily digestible, it should be low in fat; because fat slows the digestion process.
To provide sustained energy, it should have a combination of protein and carbohydrates. The protein will feed your muscles through your workout, and the carbohydrates will fuel your workout for energy. To make sure that it is sustained energy, it should not be simple carbohydrates, like sugar. If it is high on simple carbohydrates, then it will make your blood sugar shoot up before your workout, and a resulting sugar crash- as a result, you will feel lethargic even before your workout. Also, consumption of simple carbs promotes fat storage in the body.
When should you eat a pre workout snack? A pre workout snack should be eaten 30-50 minutes before your workout. This will give your body enough time to process the food.
What should you eat for a pre workout snack? There are plenty of snacks that can be eaten before a workout, but here are some of our favourite: oatmeal and milk, whey protein shake and fruits, choco smoothie, strawberry banana smoothie, chicken sandwich.
How much should you eat for a preworkout snack? This can vary based on the intensity of your workout and your body size, but basically, it should supply 150-250 calories. Smaller people should be on the lower end of that scale, and large muscular athletes should be on the higher end. Make sure not too eat too much, or it will literally hold you down. For a strenuous workout like a marathon, we have nutrition tips for marathon runners.
How to keep yourself well hydrated for the workout? Drink 16 ounces of water at least 45-60 minutes before a strenuous workout. That way, it will leave your system before the workout and keep you hydrated. Try to carry a bottle of water, and keep sipping, so it keeps your hydrated.
Now you know about your diet before your exercise session, whether its running, yoga, gym, or any type of workout. See this for more information on pre workout snack for muscle building. Watch out for the next article on what to eat after your exercise, and how soon should you eat after your workout!
..
- Lose weight with diet plans: call (0)98108-20937 or email neha@fitho.in
- See Fitho’s weight loss success stories- lose weight, look younger & healthier
- For quality whey protein powder, weight gain supplements, email order@fitho.in
- For fitness tips on email: Simply register, or email thelist@fitho.in, or use our feed!
- Got specific questions on heath/fitness- Get health/fitness answers from experts
- Meet experts and discuss health, weight loss, muscle in our discussion forums
Healthiest Chocolate in India
We all love chocolate, but do you know- Which is the healthiest chocolate? which is the lowest calorie chocolate? which chocolate has the highest fat? which is the highest calorie chocolate?
Healthiest Chocolate India (stevehopson@flickr)
Fitho has done an analysis of the popular chocolate bars and has all the answers for you. So, which are the popular ones that we considered: Kitkat, Mars, Snickers, Cadbury Dairy Milk, 5 Star, Munch, Twix and Gems
As a standard, all these chocolates have sugar as first ingredient. Most of them have another form of carbohydrate or fat as the second ingredient as a second ingredient. Snickers had peanuts as its second ingredient! (We really liked that) Understand why order of ingredient listing matters!
The standard favourite of all kids- Cadbury Dairy Milk came out with the highest fat content at 29 gm of fat, per 100 gm of chocolate.
Snickers had the lowest carbohydrates. So, if you’re watching your diet intake of carbs, Snickers is your best choice. It had a high fat content from its peanut content. And we all know how nuts are good for health.
One of the biggest suprises was that Kitkat uses hydrogenated vegetable oils. As a result, Kitkat contains trans fatty acids! Note that Gems, Munch and 5 Star also uses hydrogenated vegetable fat. Normally that leads to trans fatty acids, but Gems did not list the details of fat content.
The lowest calorie chocolate and lowest fat content was Gems surprisingly, at 390 calories and 13.4 gm of fat.
So, what is Fitho’s choice of the healthiest chocolate- Snickers! Even with a high calorie content, we liked that it had the lowest carbohydrate content, and that it contained lots of peanuts! Quality of ingredients is always a key factor.
Read about chocolate health benefits and know the healthiest among dark, white and milk chocolate. Regardless of which chocolate you eat, they’ve all got lots of sugar and fat, so its best to share your chocolate. Win favours and avoid the extra calories!
Below is the nutritional information for leading 4 chocolates in India:
Kitkat: 486 calories, 6.5 gm protein, 60 gm carbohydrates, 24.5 gm fat, 23.5 gm saturated fat, 0.5 unsaturated fatty acids, 0.5 gm trans fatty acids, 192 mg calcium
Ingredients: sugar, partially hydrogenated vegetable oils, milk solids, wheat flour, cocoa solids
Mars: 455 calories, 4.3 gm protein, 68.5 gm carbohydrates (sugar 62 gm), 18 gm fat (saturated fat 8 gm), 1 gm fiber
Ingredients: sugar, glucose syrup, whole milk powder, cocoa butter, vegetable fat (palm oil), cocoa mass, skim milk powder, whey powder
Snickers: 506 calories, 9.5 gm protein, 55.4 gm carbohydrates, 27.4 gm fat
Ingredients: Sugar, peanuts, glucose syrup, skim milk powder, vegetable fat, cocoa butter, cocoa mass, whey powder
Cadbury Dairy Milk: 529.7 calories, 10.2 gm protein, 59.7 gm carbohydrates (sugar 56.5 gm), 29 gm fat
Ingredients: sugar, cocoa butter, milk solids, cocoa solids
Cadbury 5 Star: 440.6 calories: 3.9 gm protein, 72.3 gm carbohydrates (sugar 52.3 gm), 16 gm fat
Ingredients: Liquid glucose, sugar, hydrogenated vegetable fats, milk solids, cocoa solids,
Munch: 480 calories: 5.9 gm protein, 64.6 gm carbs (sugar 27.5 gms), 21.5 gm, trans fatty acids: 0.1 gm, calcium 106 mg
Ingredients: sugar, wheat flour, partially hydrogenated vegetable oils, milk solids, cocoa solids
Twix: 492 calories: 4.8 gm protein, 64.0 carbs, 24.1 gms fat
Ingredients: sugar, glucose syrup, wheat flour, vegetable fat, skim milk powder, cocoa butter
Gems: 390 calories: 4.8 gm protein, 64.4 gm carbs (60.1 gm sugar), 13.4 gm fat
Ingedients: Sugar, milk solids, hydrogenated vegetable fat, cocoa solids
Note: All weights and nutritional analysis is per 100 gms of each product.
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Healthiest Chocolate Biscuits India
Kids and adults are both fans on chocolate biscuits! But are they good for health? As we’ve told you before, biscuits are not diet food, but if you can’t stop eating them, then you should know which chocolate biscuit is the healthiest? Which biscuit one has dangerous trans fats? And which choco chip biscuit has the lowest calories?
Healthiest Chocolate Biscuits India- Parle, Britannia, Sunfeast
We’ve done a nutritional analysis of the leading chocolate biscuits in the market- Britannia Good Day Chocolate Chip, Parle Hide and Seek, Britannia Bonbon, Sunfeast Tasty Choco cream.
One of India’s oldest chocolate biscuits, the Britannia Bonbon came out with the highest sugar content at 39 gm of sugar per 100 gms of biscuit. This was 25% more sugar calories than the others, that were all around 31 gm of sugar.
The lowest calorie count came out to be Britannia Good Day Chocolate Chip. Per 100 gms of biscuits, it came in at 461 calories. This was slightly lower than the other that ranged from 470 to 480 calories, per 100 gm of weight.
The protein content in all the biscuits was all around 6 gm of protein per 100 gms. Clearly, biscuits are not exactly a protein source The fat content in all these ranged between 15-19 gms. The lowest was Sunfeast Tasty Choco Cream at 15.4 gm of fat, but this one had trans fats! Clearly, we don’t recommend this one. Trans fats are harmful fatty acids. Many cities and countries have banned the use in food (not India). They are created by hydrogentation of vegetable oil used in food processing and production.
Last but not the least, we always consider ingredients. Parle Hide and Seek came out on top in this one. All the biscuits used Wheat Flour as their first ingredient. The second ingredient was sugar for most, except Parle Hide and Seek that used chocolate chips
So, which chocolate biscuit is Fitho’s choice? We have two winners. Our top choices are Britannia Good Day Chocolate Chip for their lowest calorie count, and Parle Hide and Seek for the taste as well as their ingredients, since they used more chocolate chips than others as part of ingredient list. Britannia Bonbon was 3rd, and Sunfeast was at the bottom of our list, since it contains trans fats! Read about chocolate health benefits and know the healthiest among dark, white and milk chocolate.
Below is the nutritional information for all the 4 chocolate biscuits for India:
Britannia Good Day Chocolate Chip: 461 cal, 68.5 carbs (32 sugar), 5.7 gm protein, 18.3 gm
Ingredients: wheat flour, sugar, chocolate chips (14.5%), edible veg oil
Parle Hide and Seek: 481 calories, 73 gm carbs (32 gm sugar), 5.7 gm protein, 18.5 gm
Ingredients: wheat flour, chocolate chips (27%), sugar, edible veg oil
Britannia Bonbon: 470 calories, 69 gm carbs (39 gm sugar), 5.8 protein, fat 19 gm
Ingredients: Wheat flour, sugar (36%), edible vegetable oil, milk solids, starch, cocoa solids
Sunfeast Tasty Choco cream: 470 cal, 6.1 protein, 76.7 gm carbs (31 sugar), 15.4 gm fat (trans fats)
Ingredients: Wheat flour, sugar, edible vegetable oil, hydrogenated vegetable oils
Note: All weights and nutritional analysis is per 100 gms of each product.
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- Get your Weight Loss Diet: call (0)98108-20937 or email neha@fitho.in
- Get Fitho’s Weight Loss Diet Guide worth Rs 675, for free- click here.
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