Raising the bar

Nawaz Modi Singhania

 

The fitness world is always looking for new things and concepts so as to beat the monotony and maintain the excitement; hence many new trends are always emerging. Here are the top three fitness trends this year.

Barre workouts

These are a hot new craze right now. Done barefoot, with a ballet barre, one can tighten, tone, reshape, burn fat and lose in inches, improve on flexibility and become supple and fit. Barre workouts are a combination of postures inspired by disciplines of ballet, Pilates and yoga.

Bodyweight training

It is emerging as one of the top fitness trends, and for good reason! Because it’s easy and cheap! All you need is your own body weight! You can do this workout practically anywhere. No fancy equipment or special facility required! Pushups, planks, squats, lunges and other such compound exercises which work many muscle groups in a single exercise are part of this routine. Combined with cardio and a sensible diet plan, one sees superb results in a short period of time.

Gyrotonics

Developed by Juliu Horvath, a lead dancer in the well-known Rumanian state Opera, in the late 1980s, this revolutionary system is based on moves from a variety of exercise forms such as yoga, ballet, swimming, dance, tai chi & gymnastics. Using the gyrotonics tower/ handle machines, about 50 sets of exercises, with approximately 130 variations, one can bend, twist, stretch, spiral and turn muscles and the skeletal system with minimal effort. The gyrotonics system is often combined with the Pilates, and can be used by more advanced Pilates practitioners. It can also be used independently. This three-dimensional system of exercise guarantees an increased range of motion, aerobic stimulation, neuromuscular rejuvenation, improved balance and better coordination. The system even works wonders in rehab. Bone strength and density can be increased, countering osteoporosis. Faulty ingrained posture is corrected, eradicating movements leading to pain and fatigue. Core body strength is quickly and easily developed. Bone structures and ligaments are strengthened by working internally. It also promotes cardiovascular stimulation by raising the heart rate and keeping it there for a sustained period of time.

Being a non-impact form of exercise, senior citizens too can benefit. Pilates, treadmill training, TRX Suspension training and various other forms of fitness are also trending. At the end of the day, variety is the spice of life. Variety in your workout is key to seeing constant improvement in the various parameters of fitness, so go, ride the wave. Above all, enjoy your workouts while getting fitter and healthier.

Eat right

Dieting can affect relationships
Recent studies have found that a woman's obsession with her weight, crash dieting and low-body esteem can lead to marital problems, even divorce. A husband, relatives and friends can lose patience with a dieter's constant cribbing or sad, negative self-image. Keep your problems to yourself. Don't be a talker; be a doer!

Go vegetarian
By cutting back on all that protein and the excess fat that goes with it, you'll lose fat and inches fast. If you can't find it in yourself to do this, then try and stick to seafood and chicken. Go slow on red meat and other animal products. Remove the skin of chicken and fish before cooking. These skins contain high levels of fat.

Wait for 10 minutes after the first helping
It's a fact, & a handy little trick: wait for 10 minutes after your the helping. You won't want a second one. This is the amount of time that it takes for the brain to figure that the stomach is full and  satisfied. It actually takes 20, but you've taken an average of 10 minutes already while consuming the first helping.

Sip your soup
Studies have shown that a bowl of soup before your meal will curtail your appetite as it is filling & takes a relatively long time to eat. As the brain takes about 20 minutes to realize that the body is full, soup sipping is particularly useful in quantity control.

Take a break from restaurants
A good many people commit suicide with a knife & fork! Cook yourself healthy, low-fat, low-sodium meals at home. Your wallet and your waistline will thank you for it.

Take it easy

It’s okay to gain 1.5 to 2 kg every decade, after 20
Putting on a bit of weight as we get older is good for the body and the soul. Extreme thinness can increase the risk of osteoporosis. A thin face is also far more likely to show wrinkles early.

Check on inch-loss, not weight-loss
Though you might have been working out, your weight stays the same. This is because you may  built up muscle, which weighs more than fat. Therefore, go by the measure tape, how your clothes fit and how you look and not by the weighing scale.

Think thin
Mind over matter. Carry yourself, walk & think like a thin person. It actually works wonders.

Eat smart on the job
Overeating is not the way up the corporate ladder! Eat simple, sensible food. It'll keep from you feeling sleepy, lazy and sluggish all day. Stay focused.

Have fun
Don't get too obsessive and stressed about achieving your goals. Have a good time working out and before you know it, you'll meet a new and improved you!

Credit yourself
See how far you've come with your plan and how much you've accomplished. Compare old photographs with recent ones- huge difference! Imagine how you'll look and feel when you do reach your eventual goal.

Be a smart eater

Social events don't have to feature food
The worst part of a diet isn't watching your food but watching everybody else's! Friends and fun do not have to be centred around food. Instead of meeting for meals, join a fitness centre together or take a walk together.

Dump convenience foods
As a thumb-rule, non-fresh foods usually contain added chemicals, a high amount of sodium and fat. This is exactly what adds to their shelf life! They don't, however, do your body any good.

Keep healthy snacks handy
Destiny shapes our ends, but caloric intake is what shapes our middles! Keep things like fruits, vegetables, and sandwiches made of whole wheat bread & no butter close at hand. When those hunger pangs burst in, you'll want to grab the first available edible item. Make sure it's low on fat & calories, while being nutritionally rich.

Read labels
Get into the good habit of reading food labels. If there are some ingredients you can't pronounce, leave alone identify, then the chances are high that this meal is loaded with chemicals. Avoid it.

Drop the salt
Add the zing to your meal by using chilli sauce, black pepper, vinegar, paprika seeds, mustard or limejuice instead of salt. Besides keeping your blood pressure in check, you'll cut down on that belly bloat you'll otherwise get from salt consumption.

Just do it

Keep the fire going
Make sure you're driven by your own burning desire to get fit- not anybody else’s. Anything else is a waste of time and effort. Don’t bother kidding yourself.

A good support system
When making changes, if you can identify people who will support you, their encouragement will make it easier for you to stick to your new lifestyle. Get a good overall support system. Steer clear of those who undermine your weight-loss programme. You don't want people forcing you to have another piece of chocolate cake or some more mithai. If they really cared about you, they'd want you be happy and healthy.

Get a partner
Enroll into a class or gym with a friend or spouse. When you're feeling lazy they will motivate you to get your act together, & vice versa.

Start here & now
Remember, the journey of a thousand miles starts with a single step. No matter where you’re currently at, just get going. It’s never too late.

Get active

Walk the talk
If you're new to exercise, you might want to consider starting with walking. It'll give you an endorphin high that'll spur you onto taking classes & lifting those weights.

It is good enough
Do cardiovascular exercises at least three times a week for 30- 40 minutes continuously. Research says that the effects of exercise are cumulative. So if you can only spare 10 or 15 minutes every day, this would be acceptable, though not ideal for fat loss. Take in as much as you can for a total of around three hours a week, stepping this up gradually from time to time to speed up the process.