Tag: workout

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Guest Blogs Hair Care

Best 7 Exercises to Improve Hair Health & Hair Growth

Workout for hair growth

Do you have any idea that most people experience baldness at the age of thirty-five? You might be experiencing thinning of hairs, baldness, or rough and dull hairs at a certain age, and neither of these is a positive choice for anybody. Anyway, you can beat these hair problems and improve hair health with some easy hair care workouts? The idea sounds weird, yet workout for hair development is a time-tested technique. In today’s self care blog, I will be discussing the 7 best workout for hair health that will help you get rid of hair problems and improve hair growth.

Benefits of neck exercise for hair

Neck practices are a successful method for developing sound hair development. Extending your neck muscles can help hair development by delivering the strain in the encompassing muscles. Moving your neck from one to another side, and from front to back will promote the circulation of the blood that will further aid hair growth. Moreover, regular exercise discharges sweat which assists in discharging the normal oils in the scalp which with encouragement aids better the soundness of our hairs and scalp.

Benefits of jogging for hair.

Cardio exercises are the best way to improve the circulation of your blood. Certain individuals select jogging or running, but one of the most incredible forms of cardio workouts is running. That is because there are a few advantages of running, one of which invigorates the scalp. It is a low-impact workout that permits you to take on a steady speed. Like that, you don’t need to continue to stop to pause and rest. At the point when we do this, our pulses are delayed down along with the circulation of blood during your workout.

Jogging is not only good for your hair but also an incredible workout for improving your overall health. It is an excellent workout for lifting your mood as well. So you can join the gym, or go outside to perform jogging for at least 30 minutes twice a week to get the maximum health benefits of this workout.

Also keep in mind that, if you are planning to hit the gym to incorporate some workouts for hair health into your daily hair care routine, then you must make your workout session easy going and much more comfortable by wearing gym workout clothes that are stretchable.

Benefits of yoga for hair

Yoga is an extraordinary method for invigorating the body and your psyche. It is also beneficial for promoting the health of your scalp, as it improves your blood circulation. It also helps in reviving dull hair. This, thus, controls going bald and advances hair development. Along these lines, if you are having hair loss or are having symptoms of baldness, rehearsing yoga every day could help enormously.

Yoga can provide you with a feeling of peace, calm, and balance that can help your overall well-being. It can assist you with distracting yourself from stress and focusing on something calming. It can assist you with figuring out how to remain focused and keep internal harmony. Remember that, if you will remain peaceful away from stress your health will be improved. The Indian yoga known as Kapalabhati Pranayama, in a real sense signifying ‘skull-sparkling’, can likewise help hair development. That, yet it is likewise known for forestalling balding and untimely turning gray.

Also, stress, depression, and anxiety are responsible for deteriorating the health of our hair. So, if you want to live a healthy life, by keeping yourself away from stress you must start practicing yoga today.

Benefits of HIIT workout for hair

HIIT guarantees better working of the psyche and body, and it gives you immense health benefits in a limited time duration. HIIT workout includes burpees, crunches, squats, mountain climbing, push-ups, jogging, and jumping jacks. It is ideal for individuals who probably won’t have sufficient opportunity to exercise. The advantage of the HIIT workout is that you can perform it anywhere, moreover, no equipment is needed to perform it. So, if you want to improve the health of your hair you must incorporate HIIT workout for hair health into your exercise routine.

Benefits of breathing workout for hair

Breathing workouts are also considered meditative exercises. Breathing activities are one more easy method for advancing better hair wellbeing. By practicing the breathing exercises your body releases the hormones that make you feel good and happy. So if you are trying to improve your overall health by starting some workouts make sure to invest in comfortable gym outfits first. Make sure your athletic wear is sweat-wicking and lightweight too.

Benefits of Cardio workout for hair

Indeed, cardio activities can likewise invigorate hair development. They animate the bloodstream around the body and towards your head, which helps with getting thicker, longer hair! In addition to that, sweat can push out dead cells and assist with recovering another one, meaning new hair.

Bonus Hair Care Tips

Role of improved sleep in hair health

One of the important factors in promoting the growth of your hair is to have at least 8 hours of sleep. But unfortunately, the majority of people suffer from insomnia, due to which their overall health gets affected. When you sleep, the hormone melatonin is released in your body that actually regulates your sleep cycle, and also increases the growth of your hair as well. So, imagine if your sleep cycle is disturbed and you are not having enough sleep, how it will affect your hair health and its development? The best way to get rid of insomnia is to exercise regularly. Practicing likewise advances superior sleep thus bettering the well-being of our hair.

Role of healthy nutrition in hair growth

Investigations have discovered that lack of nutrients such as iron, zinc, and biotin because of dietary problems, starvation, or hunger are firmly connected with balding or the development of weak hair. As hair is made of keratin protein, an eating routine with adequate degrees of protein is likewise vital for keeping hair solid. So, try to exercise regularly and eat healthy food that contains all the vital nutrients in them. Moreover, keep yourself away from stress and try to live a healthy life.

These are just a few of the tried and tested exercises to get rid of hair problems and improve hair health. By just adding these workouts for hair health to your daily hair care routine you can glam up from the inside out.

Post Credit: Ann Edwards from Elite Sports

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Guest Blogs Self Care Skin Care

Summer Skincare Routine for Outdoor Exercises

Summer is at its highest peak and having the option to enjoy the outside air is what we anticipate during this time. The good news is that we have countless fun exercises that help us get fresh air as well as make us remain in good shape too.

But if you are planning to swim, hike or jog outside then you must be careful about your skin too. Because there are chances that in summers you may experience skin chafing, dryness, and sunburn. It’s critical to change your routine once you take the exercises outside so your face doesn’t take care of the extra mileage it gets.

So, in this blog, I will be discussing your summer skincare routine for outdoor exercises.

Your face must be clean

Before you start any workout make sure your face is cleaned properly and there should be no makeup residue over it. Some individuals might imagine that cleaning up the face is best for the skin, however, it is the reverse way around. The most ideal way to do that is to ensure that before you work out, remove your cosmetics and clean up completely and afterward tone it.

Remove all of your makeup

After cleaning your face make sure not to wear any makeup. It’s due to the fact that your skin wants to inhale during your workout sessions. Working out can cause unreasonable perspiring, as well as the production of oil, and microbes on your skin. On the off chance that you are wearing makeup, your perspiration and your cosmetics will blend, and your skin can’t inhale.

Protect your skin from harmful rays of the sun

The UVA rays of the sun have a tendency to damage your skin, making unusual cell structures, which can possibly frame a mass of malignant growth cells. It has been observed that the main reason for skin cancer is exposure to the sun.

Regardless of the fact that you’re in the sun for 10 minutes or 10 hours, always apply sunscreen when in the sun and reapply it after every two hours.

Moreover, before purchasing the sunblock cream/lotion always buy the one that is mineral based, that is having SPF 30 or more. Also, ensure yourself that your sunblock must be having the tendency to give your skin protection against harmful UV rays as well as from UVB rays too.

Nowadays there are sunblocks available in the market that contains hydraulic acid as well as vitamin C in them, which protects your skin against aging signs and also gives your skin a glowy look.

Along with that, must apply lip balm before putting on your sunscreen so the balm doesn’t come off when you apply the sunscreen.

Wear the appropriate gym attire

Before starting off any workout, you need to focus on wearing suitable gym outfits that must be lightweight and should not irritate your skin. Moreover, I will suggest you invest in Ultraviolet Protection Factor athletic wear, which will prevent the absorption of ultraviolet rays and will help your body to stay cool. Other than that, your athletic wear should be immensely comfortable, have sweat-absorbing qualities, and must be stretchable too. Keep in mind that, if your workout clothes are comfortable your exercise sessions will be comfortable.

Exfoliate your skin.

Exfoliation of your skin on a regular basis is also very important if you want to keep it healthy during summer. This will help to remove dead skin cells and will also prevent the formation of acne. Washing your face with cold water after working out is also good at keeping your skin healthy during summer

How to take care of your skin during outdoor swimming?

Before jumping into the pool it’s important to apply the moisturizer to your skin. A good moisturizer will not only help in making your skin moisturized but will also prevent dryness. In order to protect yourself from the harmful rays of the sun, I will suggest you wear sun protected workout clothes and swim in the early hours because the sun is harsh between 11 am to 4 pm. Moreover, reapply it after a few hours of swimming or sweating even if the sunscreen says it’s waterproof or sweatproof, it’s due to the fact that Water-resistant sunscreens only last 40 or 80 minutes in the water.

How to take care of your skin after exercise?

Use body scrub

After you’ve cooled down and are taking a shower, use a body scrub too. This will help to remove any dead skin cells that have built up on your skin from sweating. It will also help to improve blood circulation and give your skin a nice glow.

Apply body lotion

When you get out of the shower, apply a generous amount of lotion all over your body. This will help to lock in moisture and keep your skin hydrated throughout the day. It would be great if you find one with the goodness of aloe vera and cucumber as these two natural ingredients in them will help to soothe your skin while the wipes themselves are gentle enough for sensitive skin. You should also wear protective clothing, like a hat and sunglasses.

Drink enough water

Drinking plenty of water is always important for healthy skin, but it’s especially important in the summer when you’re sweating more. Try to drink around eight glasses of water daily.

Eat healthy food

If you’re sweating a lot, you need to replenish your electrolytes by drinking fluids that contain sodium like sports drinks, and coconut water. Also, make sure you’re eating enough food throughout the day to fuel your workout; otherwise, you’ll end up feeling lightheaded and dizzy. A good rule of thumb is to eat a small meal or snack every two to three hours. Try not to eat processed or fried items, instead eat more fruits and vegetables.

These are just a few of the steps of summer skin care routine for workouts. Follow these self care tips to glam up from the inside out.

Post Credit: Ann Edwards from Elite Sports

 

 

Categories
Fitness Health

How To Lose Belly Fat – Reasons, Solutions & Diet Plan

Don’t know how to lose belly fat?
Is your midsection expanding beyond your control?
Do you envy the people who flaunt their waistlines and show off their well-defined muscles?
Are you looking for the best ways to get rid of belly fat or abdominal fat?
Would you give anything to have a flat tummy?
Do you want to transform your beer belly into a taut tummy?
Do you long for wearing figure-hugging dresses or midriff revealing shirts?
Looking for the best belly fat diet plan?

If yes, this is a must-read post for you. With some education and effort, you can get the abs of your dreams.

Reasons For Belly Fat:

Lifestyle is the main accountable factor to increase men’s belly fat in the UK, USA, India, and other parts of the world. So, if you want to transform your beer belly into a taut tummy, you should first know what triggers accumulating gut in the first place, then start your self care routine.

Below are some key factors that can cause a rotund abdomen and waistline in men and women.

  • Drinking carbonated beverages
  • A lack of exercise
  • Overeating
  • Stress
  • Ageing
  • Binge drinking
  • Smoking
  • Sedentary lifestyle
  • Genetics
  • Sugary foods
  • Excess intake of refined carbs or junk foods

Why Lose Belly Fat?

Being overweight is a pressing issue in the UK, USA, India and other parts of the world. People from across the globe are struggling to reduce their belly fat to a higher level. If you have put on extra weight, cutting off inches from your overall body size is a good idea. However, reducing abdominal fat requires special attention as holding belly fat can cause serious health hazards.

The Dangers Of The Extended Abdomen:

Excessive fat accumulation in the midsection can cause the below health risks:

How To Lose Belly Fat?

You have a beer belly, and you don’t feel confident in facing the crowd? Right? Don’t dishearten! You are not alone! Around half of the population in the UK, USA, and India are facing the same issue and looking for some quick weight loss remedies. But remember, you can’t get rid of belly fat overnight. There is no magic pill, protein powder, fat burner, workout wand or diet plan that can help you burn fat overnight.

Weight loss for men is no different than weight loss for women. Irrespective of age or gender, a long term weight loss goal is the best approach to burn belly fat and get in shape. That said, it is wise to consult with your health coach, dietician or fitness trainer and get a customized weight loss plan before you start your fat loss journey. Worry not if you can’t access the personalized advice. You will get the best help here!

Top 8 Tips To Reduce Belly Fat:

To reduce tummy fat, one needs to follow a well-planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region:

Workout Regularly To Target Belly Fat:

If you want to burn fat, you need to keep it moving. That said, you should regularly exercise your lower and upper abs. Get fit and flatten beer belly by practicing planks, crunches, leg lifts, bear crawls, weight lifting and other cardio or aerobic exercises to burn calories and build muscle.
While the ideal workout recommendation is 150 min/week, it is best to consult your fitness trainer before getting started with your workout routine. Keep exercising even after you get your weight loss goal. It is the key to weight maintenance.

Eat Soluble Fibre:

Since soluble fibre makes you feel full for a longer time, it promotes weight loss by preventing excessive food intake. You can find soluble fibre in beans, peas, nuts, whole grains, apples, legumes, carrots etc.

Take Good Night Sleep:

Insufficient or disturbed sleep patterns can trigger several skin care issues, hair problems and other health hazards including an extended abdomen. People who are deprived of getting a good night sleep tend to be overweight. Also, sleep apnea, where the person stops breathing intermittently at night is linked to excess visceral fat.
Thus, when looking for weight loss treatment, one must take at least 7 hours of quality sleep daily. Lack of sleep is responsible for causing a hormonal imbalance and leads to excess weight gain.

Avoid Alcohol:

Since alcohol contains calories, drinking too much of it can cause belly fat accumulation. So, if you want to take alcohol, be sure to drink in moderation. Moderation means men below 65 can take up to two drinks a day, and men above 65 should take one drink a day. The less alcohol you drink, the fewer calories you will consume, and the less likely your belly fat will increase.

Eat More Protein:

Protein is the most powerful element in your weight loss goal. So, if you want to lose your beer gut, make sure to consume more protein by taking protein-enriched foods and supplements. Protein helps boost metabolism, feed muscles and burn away belly fat. If you are in hurry, consider taking protein coffee (proffee) or a protein-rich smoothie.


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Limit Your Intake of Sugar And Sugar-Sweetened Beverages:

Sugar-sweetened beverages and foods with added sugars can cause fat accumulation around your abdomen and liver. When you eat a lot of sugary foods, your liver gets bogged down with fructose and turn into fat. Liquid sugar or sugar-sweetened beverages is worse in this regard. So, when you take such kinds of drinks, you consume more calories. Thus, try reducing your sugar intake and eliminating sugary beverages.

Add More Vitamin C To Your Diet:

People with low Vitamin C intake tend to gain fat faster than those who consume enough of it. Since the global pandemic COVID 19 hit the world, we all have been aware of the immunity-boosting properties of Vitamin C. But do you know Vitamin C is helpful in reducing stress and losing beer gut also?


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Reduce The Intake Of Refined Carbs:

Eating fewer carbs is an extremely effective way to burn beer gut. Numerous studies have proven that when we take low carb diets, our appetite goes down; consequently, we reduce fat. Low carb diets are sometimes more effective than low-fat diets in terms of losing fat in the abdomen and around the liver.
Some examples of refined carbs include white bread, pizza, pasta, burger, pastries, white rice, white flour, sweet desserts, and many kinds of cereal. You can replace white bread, pasta and processed cereals with whole-grain bread, whole-wheat pasta, barley, oats, and quinoa. Eating less refined carbs and drinking more water is the key to getting a flat tummy.

What’s The Best Way To Burn Belly Fat – Diet Or Exercise?

While getting rid of belly fat requires mixed attention of both diet and exercise but when it comes to which component matters more, diet interventions play a bigger role. In short, the calories you consume are more effective in your weight loss journey than the calories you burn.
That doesn’t mean you can solely rely on diet as an excuse and ditch your exercise routine. If you wish to reduce belly fat fast and want to sustain your weight loss achievement for longer, a proper workout regimen is essential.

A Standard Diet Plan For Weight Loss:

Here is a standard diet plan to lose belly fat that is higher in protein and full of essential fats and healthy carbs. Remember, dietary requirements vary from person to person. Thus, you had better consult a nutritionist to understand what diet plan will work best for you and your weight loss goal.

TimeDiet
7:00 AM1 glass of lemon cinnamon water
8:00 AM1 glass of skimmed milk

1 vegetable sandwich

11:00 AM4-5 almonds 

1 cup of diced watermelon

1:00 PM1 bowl of low-fat curd

1 bowl of sprout

2 bowls of khichdi
3:30 PM1 glass of buttermilk
4:00 PM1 cup of green coffee or green tea
5:00 PM1 plate salad or half bowl boiled chana
8:30 PM1 bowl of Palak Paneer or any other protein-rich vegetable

2 pieces of chapati1 Cucumber

11:00 PM1 cup of Skimmed Milk

Here the key is to make sure your diet is high in protein and contains enough nutrients whilst keeping a track of your calories intake.

Related Article: Unlocking the Journey to Effortless Weight Loss

The Bottom Line:

Belly fat or abdominal fat is linked to a higher risk of certain ailments. You can lose belly fat by taking on some lifestyle changes such as limiting alcohol intake, reducing stress, exercising regularly, taking sound sleep and eating a healthy diet enriched with protein, fruits, vegetables, legumes, etc.


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Cutting inches off your extended abdomen takes effort and patience. To succeed in your weight loss and weight maintenance goal, aim for a slow and steady workout routine and a healthy diet plan. Don’t skip meals; control portions.

Precaution:

Before getting started with your weight loss journey, changing your diet, taking supplements, switching to intense exercise, or altering your lifestyle, consult your personal fitness trainer or dietician first. it is the best and safest answer to how to lose belly fat.

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