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Humans long for a stress-free life and yet unknowingly we dive right into the stress sauna. Hard-wired to crave for stress, it is all in the control of one hormone – Cortisol. Cortisol is one of the steroid hormones that controls our mood, level of motivation and fear. While the hormone has a major role to play, here we will debunk tons of myths and what really helps to curb it.

What is Cortisol?

Cortisol is the strongest glucocorticoid i.e., steroid hormone. Now before we lose you to technicality, for easier understanding, Cortisol is a constant and natural stress responder. So where is this tricky hormone located at? Cortisol is produced in the adrenal glands, right over the kidney. This placement makes it easy for cortisol to be released in the bloodstream. But Cortisol is only released at the command of the brain, depending on the situation we’re placed in. 

How does it work?

Have you ever felt a surge of heart rate when encountered with fear or excitement? For instance, while crossing a busy street you see a car blazing towards you, in such a flight or fight moment, the hypothalamus and the pituitary gland send out an alert. This alert alarm is directed towards the adrenal gland and in turn both adrenal and cortisol are released. Now, while adrenal gives you a sense of ‘rush’, cortisol increases the level of glucose in the body. 

Pros – Cortisol isn’t All That Bad

Cortisol is extremely crucial in the body for many right reasons as well. When cortisol is triggered, it raises glucose levels, this fuels the body with energy and regulates metabolism. Cortisol breaks down protein into glucose when the sugar levels are dropping to avoid hyperglycemia. Since Cortisol is an anti-inflammatory hormone, it helps in the healing process in case of chronic illness. Cortisol also helps maintain homeostasis in the body.

Cons – When Cortisol Wrecks Havoc

So while Cortisol is good in acute form i.e. brief spurts, issues arise when it becomes chronic i.e. continuous. High levels of Cortisol can wreck havoc in the form of:

• Rapid weight gain
• Anxiety
• Muscle loss
• Depression
• Headaches
• Insomnia

Not just too much but even too little cortisol can be harmful. In such a scenario, the person is mostly

• Lethargic
• Weakness
• Bruising
• Nausea
• Loss of appetite

If Cortisol level are not in check and always sky-rocketing it majorly affects a person’s immunity. Since glucose is always surging in case of high stressors, protein reserves get depleted resulting in muscle loss. High cortisol leads to collection of visceral fat leading to rapid weight gain. Increased cortisol also affects women’ libido, disruption of regular menstrual cycle and even infertility. There are multiple ways to keep Cortisol in check and all it needs is a deeper sense of understanding and channelizing it right.

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Balancing It Out By Following The Right Exercise

The most important aspect to channelize cortisol release to your advantage is by tracking the time it is at its highest and combating it with the right exercises. Yes, RIGHT because there are a few exercises that may trigger Cortisol to rise even more. 

Cortisol is closely linked to your sleep cycle and works in tandem with the Circadian rhythm (natural processes respond primarily to light and dark). Cortisol is highest in the body as soon as one wakes up, particularly 7 AM to 9 AM and around sunset. Based on these timings, one can decipher the exercises that need to programmed in for the right gains. 

High intensity exercises can lead to further build up of Cortisol. Sprinting or endurance training has further showed spike in cortisol levels. Even short rest periods and high-volume format of training, as followed by bodybuilders is known to increase Cortisol. However, during the spike hours performing these exercises wouldn’t heighten the already increased cortisol but it may result in loss of muscle mass. So what should you really do? The best solution is to focus on resistance training while keeping the heart rate relatively steady. Another way to combat cortisol is to workout when the levels are already high as a little boost increases performance. This is also a great strategy to keep cortisol at bay through the day and there’s enough time for the body to come to rest by night, when it is time to actually sleep.

Most importantly, sound sleep is crucial to keep cortisol level in check and help muscles restore and grow while at rest.

When it comes to successfully reducing arm fat, you should know where to look. If you want to know how to reduce arm fat fast you have to use a combination of diet and exercise. It is easy to burn off fat in other parts of the body than the arms. So you must do exercises that target the fatty areas of your arm. The most important thing to remember when trying to reduce arm fat is that you need to stick with the routine. If you want to see results, you must push yourself through the workout. 

Things That Are Responsible For Causing Arm Fat

Are you dealing with stubborn arm fat? Don’t worry you are not alone. Some of the things that causes arm fat are: 

Not Following Active Lifestyle 

One of the common reasons for the arm fat is the onset of aging. As you age the metabolic rate starts decreasing and not being physically active can store the excess fat in your arms. 

Low Testerone Levels 

There is no proper conclusion for this but according to some studies low testosterone levels in the body can cause the storage of excess fat in the upper region of the arm. As women get older the testosterone levels start decreasing in their body which make it even more difficult to lose those flabby arms. 

Now comes the main question: how to reduce arm fat at home? Is there any effective exercise to reduce arm fat quickly? Well yes, there is but first let’s start with what to eat and then the right exercises to reduce arm fat. 

What is The Right Diet To Lose Arm Fat?

Nutrition is as important in arm fat loss as exercise is. First of all, if you are trying to cut kilos in general, you should aim to consume fewer calories than you are expending overall and not just via exercise. 

It varies from person to person, of the calories you are taking in. Arrange them as per the macronutrients: carbohydrates, fats and proteins. 

• Have a well-balanced meal. That means, make sure you include unprocessed, whole carbohydrates, lean protein or other protein sources such as protein powder, protein bar and healthy fats, with every meal.
• It is not necessary to have precise measuring. Just keep the portions right and pay attention to when you are full. To get your mind more in tune with your stomach, you need to eat more slowly and don’t finish your plate. 
• Don’t drink water with your meals and after your meals. Just have it before the meal.
• Don’t keep your breakfast under any circumstances because doing this will lead to overeating during the latter part of the day. Also make sure that your breakfast is rich in protein carbs and fat. 
• Limit your sugar intake.
• Try to limit your intake of minimally processed foods. Have more fresh, whole foods like fruits, vegetables and lean proteins.

Allot the half of your daily calories to complex carbs, such as whole grains, and vegetables like peas, potatoes etc. Another 20 to 30% should contain protein-rich foods such as soy, lentils, beans, spinach, eggs and chicken. And the remaining 20-30% goes towards healthy fat such as nuts, seeds, peanut butter and ghee. 

Best Exercises To Lose Arm Fat

You can always go to the gym but who has time for that? If you want a quick and convenient alternative, then can perform this below mentioned arm fat loss exercise.

• Tricep Dips: In tricep dips you use your own bodyweight to tone the arms, which will help lose those flabby arms without bulking up. 
• Bicep Curls: Bicep curls target the biceps. This exercise also requires weights, which makes it super effective in toning flabby arms.
• Push Ups: Push ups are not only the perfect ab workouts but also ideal exercise tone arms and strengthen your muscles. You may find it difficult at first to gain balance but it is better to practice balancing on your knees and hands and not toes and hands. 
• Tricep Kickbacks: Tricep kickbacks are similar to arm weight exercises that are usually performed with dumbbells or you can also try using water bottles as weights. This exercise may look pretty easy but in reality it will set the triceps on fire and cut off that underarm fat. 
• Plank: Planks are one of the best exercises to strengthen the core. Besides that, they are also perfect for flabby arms but your entire body. 
• Single Arm Lateral Raise: It is a power packed arm toning workout that helps lose underarm fat quickly and cut off the jiggle. 
• Bent Over Row: Bent over row works your biceps and your back too. It can be performed with dumbbells or some laying at your home like kettlebells etc.
• Side Plank With Dumbbell Raises: Slide plank requires balancing on one arm, so it is a great pose for strengthening your wrists, shoulders and arms. While doing this exercise it is important to keep your arm strong and avoid sinking into your shoulder. 

Conclusion

Achieving those toned arms is not that difficult. All you have to do is stick to a healthy diet, right workout and lifestyle habits. You will achieve results even faster if the arm fat reduction exercise is a part of your large workout routine. 

What do you think is the best exercise for arm fat reduction? What is the right diet approach? Feel free to share your views in the comments section below.

If you want to know how sleep affects exercise and the  best time to eat, sleep and exercise, then you have landed at the right place. In this article, you will learn all that is necessary to know the relationship between fitness and sleep. 

Understanding how sleep and exercise are interdependent is important to maintain a healthy lifestyle. In reality, they go hand in hand. Exercise is an important part of everyone’s life, but not at the same time as sleep. Hence, proper timing is crucial for both. Read on to know more.

Relationship Between Sleep and Exercise

Know The Right Time To Exercise

It has also been observed that the impact of exercise on how sleep affects body temperature is quite apparent. However, while adding exercise into your daily routine, it’s important that you are careful when you workout. Exercising too early in the morning before you’re even awake may affect the way you sleep. This is because your body needs time to warm up and the exercise you plan to do earlier may actually make you feel worse as opposed to warming up and getting rid your body of toxins. So, exercise must be kept to a minimum in the mornings.

Maintaining The Balance Between Sleep And Exercise

The impact of exercise on sleep can be maximised when you join a gym. There are actually exercises that you can do at the gym that are specifically designed to help you sleep better at night. These exercises are known as Interval Training. When you do an exercise regimen like this, your breathing will become regulated. This allows you to breathe deeply, which in turn allows you to train your body’s respiratory muscles. This leads to better quality sleep. The importance of sleep and exercise and how it can improve overall health is best understood through an example.

If you eat plenty of fast food, you are at risk of developing obesity and other related medical conditions. When you workout, your body burns fat faster and more efficiently. Thus, you improve your overall health. Sleep helps you rest better at night and also rejuvenates your body, allowing it to repair itself after a day of hard work. Therefore, if you want to keep yourself healthy and fit, it pays to make sure you get enough sleep.

Getting The Right Amount Of Sleep

The amount of sleep that you need on a consistent basis depends upon your lifestyle. For most people, three to five hours of sleep is ideal, though this can vary depending upon your daytime activities. For instance, if you are active during the daytime, you may need more sleep at night. If you participate in a sedentary lifestyle, however, you may only need one to two hours of sleep, enough for your body to enter into its recovery phase.

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Know The Right Time To Sleep

How sleep and exercise relate also depends upon your actual physical activity in the evening. If you work out at the gym, you should take care to get enough sleep so that your next workout is not interrupted by fatigue or confusion. If you jog in the morning or in the evenings, you should also take care to sleep well so that your body can maximise its natural recovery time between workouts. Jogging or walking early in the morning can also help you get more sleep. As the sun rises, your body naturally begins to produce melatonin, a hormone that helps promote sleep. When you exercise outdoors, however, your body’s production of melatonin may be diminished, which can lead to feelings of drowsiness during the evening.

Conclusion

How sleep and exercise affect each other is a complex question, yet it is answered perfectly by the question’s answer – exercise. Exercise stimulates blood circulation throughout the body and, specifically, throughout your body’s muscles. If there is not enough blood circulation, then exercise is not as effective as it could be. Conversely, if the body lacks the ability to properly circulate the blood, then sleep can easily override the exercise. Sleep will not affect the intensity or quality of your workout as long as you give it the time it needs.

How do you maintain your sleep and exercise relationship? Feel free to share with us in the comments section below. We would love to know your take on it

Tell me honestly what comes to your mind first when your ears hear, “Protein”. I don’t know about you but I have no shame to admit that my taste buds have already started craving for eggs, chicken, milk, meat, and fish. And my nose has also started connecting with the aroma of these delicious meals. If your taste buds and nose are functioning the same way,  congratulations we just got our connection other than having similar taste and that is the ignorance of vegetarians’ sources for protein. A long discussion is still “On” whether vegetarian options for protein are better than animal based options or not but there is a strong argument to support vegetarian protein sources.

Here Are 10 Protein Rich Foods For Vegetarians That Can Falsify The Claim That A Vegetarian Diet is Not Good For Protein Requirements.

Vegetarians & Vegans Protein Sources

Certain plants and plant based foods are rich in protein to promote satiety, weight loss, muscle development, and strength by filling the protein gap in your body. 

Peanuts

Rich profile of nutrients, including fats, calories, carbohydrates, fiber, and others makes peanuts number one choice for healthy diets. But it is a good source of protein. A ¼ cup of raw peanuts contains almost 9 gram of protein.  All of them who are looking for a substitute for whey protein powder can have peanut butter in their shake or smoothie. Without compromising the quality, it has a mouth-smacking taste. 

Oatmeal

Looking for a delicious way to add protein in your diet, oats can be your best choice. In a half cup of dry oats (120 ml), you can get 6 grams of protein and 4 grams of fiber. People love it as a perfect breakfast because of the good amount of zinc, folate, magnesium, and other nutrients in it. 

Almonds

A veg protein rich food for weight loss that you can use in the morning after leaving them soaked in water throughout the night. With a great profile of healthy nutrients like vitamin E, fiber, fats, magnesium, proitne, and others, Almonds are the ultimate vegan food for losing weight, reducing hunger, and better muscle development. In a 28 grams of serving of Almonds, it contains 6 grams of protein. 

Spirulina

However this blue green algae consist of decent amounts of riboflavin, potassium, magnesium, manganese, and essential fatty acids, Spirulina is an excellent source of iron, thiamin, and protein. In fact 30 ml Spirulina consists of 8 grams of the complete protein. 

Lentils

A cooked cup of lentils contains a great source of protein that is almost 18 grams. It is a good feed for the good bacteria that promotes the healthy gut. Also reduces the risk of being overweight, certain types of cancer, diabetes, heart issues, and others. Using it as a pre workout before 45 minutes of your workout can level up your training. 

Quinoa

With magnesium, B vitamins, calcium, vitamin E, calcium, potassium, iron, antioxidants, high protein, and other nutrients, Quinoa has an impressive nutritional profile. You can use it by sprinkling on the salad as well as in the main course of the menu.  A cup of cooked quinoa contains almost 8 grams of protein but the most impressive thing is that it is a grain with complete protein. So, you can use it in smoothies or over any meal to make that protein rich food veg for weight gain. 

Chia Seeds

Though, we know chia seeds for its impressive nutrient profile from fiber and omega 3 fatty acids, it is a good source of protein as well. In a tablespoon, it contains 2 gram of protein. Adding the chia seeds to herb, vegetable or fruit juice and sprinkling to the meal can not only make the high protein Indian vegetarian foods but also increase the taste. 

Seitan

One of the most popular protein sources for vegetarians is made from wheat. In a 100 grams serving, it consists of 25 grams of protein that makes it number one in the list of richest protein sources for vegans. Just by having high calorie food with seitan, you can make a better and natural mass gainer by yourself. 

Chickpeas

A cooked cup of chickpeas (240 ml) contains a high amount of protein but it is also a rich source of other nutrients including fiber, iron, manganese,  potassium, folate, and many more. Having it in your juice or eating it as salad can definitely help you fill the protein gap. 

Hempseed

Maybe some of you are familiar with the notorious plant, marijuana whose belongings are these hemp seeds. In a 10 gram of the seeds, it is 28 grams of digestible protein. Take out its notorious use from your mind and see its other health benefits due to its nutrient rich profile, including iron, magnesium, omega-3 fatty acids, and others. 

Conclusion

Yes ! It is a common notion that vegetarian diets lack protein and are high in vitamins and minerals. But these plant based diets are rich in different types of protein which is quite beneficial for overall health and wellness. Incorporating them in daily life, you can avoid animal prone diseases, heart diseases, and others. With these protein rich vegan diets, you will respect your decision of switching over to a vegetarian diet.

Thinking of getting started on your fitness journey? Well, it is a great decision. Before you begin your journey it is very essential to set a goal and then choose a workout routine accordingly. If you are a novice and have never exercised before, then creating a Fitness Cheat Sheet all by yourself will be a herculean task unless you know the exercises to incorporate in your sheet to suit your goals. It is ideal to follow the pointers in a fitness guide to achieve your goal.

What should a Beginner do before Starting the Fitness Journey?

Whether it is just being able to see your toes while you stand, you want bulky arms or you want a toned body, you will be able to achieve it all only when you follow the right steps. Here is what you should do.

• You should get a complete physical check-up if you have a sedentary lifestyle. You should be consulting a doctor before you start working out if you are dealing with any medical condition and if you have had surgery.
• Discuss your goals with a trained personal trainer. Get the physical assessment done and allow the personal trainer to chalk out a fitness program that suits your goals.

Prepare a diet cheat sheet. The chart should have the right nutrition to calorie ratio. Consult a nutritionist if required. Reduce the portion of each meal and have 6 small portions instead of 3 large ones.

What are the Guidelines to Prepare a Fitness Cheat Sheet?

As a beginner, it is not advisable for you to prepare a fitness cheat sheet all by yourself. The workout routine should be commensurate to your goals to achieve the required result. It is recommended to consult a professional trainer to draw the fitness programme for you. Alternately, you can choose from the pre-made charts that are easily available

Is a Warm-up Required before Commencing the Workout?

A warm-up enhances the performance level and reduces the risk of injuries during workouts. For a cardio workout, the warm-up could be a set of exercises of low intensity like just to get you sweating within 10 minutes. A dynamic warm-up is best suited for a weight workout. Do two sets of dynamic exercises like squats, lunges, push-ups and good morning in a row with an empty bar. Taking a small break between the sets is essential.

Is it Necessary to Stretch?

Yes. You need to stretch to improve your flexibility. The recommended way to stretch is to do repetitive dynamic exercises like lunges, squats, good mornings, and push-ups. You should push the range to a pain-free level while keeping the right form. Eventually, with improvement in flexibility, you will be able to push the range further.

Cardio and Weight Training have Individual Benefits

Cardio exercises improve blood and oxygen supply to your muscles and also builds up the functioning of the heart and lungs. It helps build endurance. Blood sugar and blood pressure can be controlled alongside burning the excess fat with regular cardio.

Weight training strengthens and builds muscles. It improves metabolism and helps in burning more fat eventually. You need to strengthen your muscles to feel stronger, have strong bones, improve balance and posture. For this, you will have to do weight training.

In conclusion, it is up to you to decide if you just want to shed those extra pounds or want overall fitness.

What is the Extent of Weight that I can Lift?

As a beginner, you should follow the thumb rules of weight lifting. With the weight, you choose to lift you should be able to complete a repetition without losing control over the speed or the form. If you are not able to control the speed of the weight before completing the repetition, means the weight is too heavy for you. If you feel you could have done more repetitions after completing the earlier repetitions well, that means, the weight was too light for you.

While performing some weight exercises I am unable to push beyond a point as it pains. Is it ok?

The flexibility and endurance level is different for each person. While doing weight training you should raise and lower the weight and body only to a pain-free level. With continuous training, you will be able to increase the range to get the best result.

What is The Routine I should Follow to Build Biceps?

Exercises that target multiple joints work better for building muscles than isolation exercises that target only one joint. Also, muscles grow better with heavyweights. You should make the choice accordingly. For example, if your choice is between a chin-up or a curl, chin up works better for two reasons. You lift more weights while doing a chin-up than a curl. The main target zone of chin-up is the back but it engages your core as well. But the curl works only on your biceps.

Useful Tips to Prepare a Diet Cheat Chart

Here are a few tips for you to prepare a diet cheat chart. 

• Keep a record of your food intake to assess the calorie consumption and decide how many to add or reduce.
• Your diet should contain high fibre and low sugar foods along with protein. It should have proper high nutrition to calorie ratio.
• Consult a nutritionist for proper recommendation as per your fitness goal.

Common Workout Mistakes Beginners Make

Gettings started with the fitness journey might not be as comfortable as it should be. Follow these useful tips and hit the floor with immense confidence.

• Warm-up before you start the regular workout.
• Plan your workout routine before you hit the gym.
• Combine both cardio and weights.
• Put back the weights on the rack before you leave.
• Conclude the workout with post-workout stretches to cool down.

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