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What are some of the exercises that one can do everyday to stay fit at home with minimal cost?

What are some of the exercises that one can do everyday to stay fit at home with minimal cost?

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You need to define what Fitness is to you. Let's assume that you are a middle-aged person, usually very Busy at a mostly Physically Sedentary and a Mentally Stressful Job. Fitness to you would mean not to put on a Tummy, to Keep your Blood Sugar and Blood Pressure under Control, not Gasp for Breath if you have to Walk up one Flight of Stairs...things like that. So, two things to do: 1) Eat Healthy, but Don't Overeat Avoid Soft-Drinks and Junk Food completely Do NOT buy Soft-Drinks and Junk Food for home storage…you do NOT need to work HARD to abstain from eating Junk, if you don’t have them stored at home In fact, AVOID doing grocery purchases when you are hungry Try to Eliminate Simple Carbohydrates such as…
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How much carbohydrates should a man consume to get lean muscle mass?

How much carbohydrates should a man consume to get lean muscle mass?

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Definition: To ensure we all understand the terminology the same: Lean Muscle is the Total Body Weight minus Weight due to Fat Mass. Types of Foods: While there are Essential Amino Acids (Building Blocks of Proteins) and Essential Fatty Acids (Fats), there are no Essential Carbohydrates. In fact, Vegetables are good sources of Carbohydrates too. Avoid simple Carbohydrates such as White Rice, White Flour etc. Complex Carbohydrates digest much slower than Simple Carbohydrates and therefore, do no cause spikes in Insulin and keep you feeling full for longer. Proteins, are Essential for Muscle Growth. All Fats (except Trans Fat) are good to eat. Fats give you twice the energy than Carbohydrates and Proteins. Working Out: In addition to Food Intake, Working Out makes gets your Fit/Healthy and increases Muscle Mass.…
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What are dos and donts of running?

What are dos and donts of running?

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Do, Have Clear Health Goals for yourself If Running will help you attain those Health Goals, then, do take up Running. Approach a Good/Qualified Running Coach. Running Coach will provide you a Good Training Program. Running Coach will help you with general Nutrition, Hydration and Dress/Outfit Advise. Follow your Running Coach's advises...ALL of them. Join a Running Group. Running Group will help you with maintaining Schedules and will Motivate you to Work towards your Goal. Remember, Running involves a LOT of different kinds... For example, 100 Meters Sprint and a Full Marathon or an Ultra Marathon are very very very different kinds of Running, obviously requiring VERY VERY VERY different training programs. Warm-ups before your Runs and Cool-Downs after completing your Runs are Mandatory Strength Training (in addition to your…
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Will building muscle decrease the speed of punching?

Will building muscle decrease the speed of punching?

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If you are building muscle, like a body builder does, emphasizing Muscle Size/Hypertrophy and Muscle Definition, then, yes, that will get in the way of your punching. However, if you train specially for Strength Gains, this will Add to your Punching Power and will NOT diminish Punching Speed. Training for Strength will also lead to some Muscle Hypertrophy but will look very different from a Bodybuilder’s Muscles. Also, your muscles are predominantly Fast Twitch, Slow Twitch etc, due to Genetics and will remain the same, before and after Strength Training. Muscles will not change their type due to Gaining Strength. If anything, your punching speed will increase due to significant increases in Muscle Strength. As long as you do not Increase your Food Consumption by an Inordinate Amount, leading to…
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Can I develop enough stamina and endurance to run a marathon from practicing yoga?

Can I develop enough stamina and endurance to run a marathon from practicing yoga?

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This is the Basic of all things Fitness and Health that you MUST understand. Stress--->Adaptation Actually, Stress-—-(Recovery)--------->Adaptation When we provide a Physical Stress to our body, it Adapts to the Stress. Important to understand that this is like Medicine. You need to take the Right Medicine for a Specific Ailment. So, Medicine differs for Headache vs Typhoid vs Yellow Fever. Headache Medicine can therefore be expected to be a cure for Headache and will not for instance be the right Medicine at all for say, Yellow Fever. (Also important that the Right Dosage of Medicine is given). Same case with Fitness/Exercise Routines too. Just like each medicine is given for a specific ailment, so too specific Fitness Routines/Exercises are necessary to create specific adaptations for the body. So, if you…
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How can I increase my stamina for running/jogging as I am overweight and can’t run without taking break after half kilometer?

How can I increase my stamina for running/jogging as I am overweight and can’t run without taking break after half kilometer?

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Anyone who indulges in tasks such as Running, Lifting Weights, Yoga etc., without appropriate training, will experience the same difficulty as yourself. Additionally, you state that you are overweight. Therefore, in order to increase your running capability, you have to, 1) Reduce your overall body weight (assuming that you have a significant amount of extra Body Fat). Eliminate Sugary Drinks/Food (Colas and such) Lessen your Calories intake overall (not too much) Reduce your Carbohydrate Intake somewhat... Increase your Protein and Fat (all Fat except Trans Fat is Good) Intake. Keep a more Active Lifestyle (this, in addition to your Training for Running) 2) You will need to train for Running Longer Distances, by following an appropriate Training Program. Find a Good/Experienced Running Coach. A Good Running Coach will ensure improvement…
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How can you get fit by only running?

How can you get fit by only running?

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What is Fit Being Fit means Different Things to Different People, at Different Times. For some simple examples: For a teen (teenage person), being Fit might mean Excelling in a Sport that they are involved in. For a 20 something Sports person, say for an up and coming Mixed Martial Arts fighter, in addition to being obviously skilled in various Martial Arts, being Fit probably means being Strong enough to throw Effective Punches/Moves, to Counter Opponents Punches/Moves, to stay at their preferred Body Weight and to be adequately Conditioned to able to stay Effective through 3 (or 5) rounds, each of which lasts 5 minutes. For a 30 year old Executive with a Sedentary Job, being Fit might mean being able to walk the stairs without losing breath, keeping a…
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If I am significantly overweight and want to lose weight, what should I focus on more at first: my diet or exercise?

If I am significantly overweight and want to lose weight, what should I focus on more at first: my diet or exercise?

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If you are Significantly Overweight, then, assuming you do not have Hormone Issues (Thyroid etc), you ought to immediately Re-Plan your Nutrition.   Hormone Issues In case you do have Hormonal Issues that need to be worked out, please seek appropriate medical help, ASAP.   Nutrition The following will definitely help with Nutrition (Re)Planning and Control: 1) Do NOT skip Breakfast 2) Include a Good Amount of Quality Protein with ALL your Meals 3) Do NOT forget your Carbs and Fats, but go easy with the amounts 4) Ensure Portion Control (Eat Less overall) 5) Ensure a Calorie Deficit overall (Calories In is Less than Calories Expended) 6) Have a 3-5 hour Gap between Meals (NO SNACKING ON ANYTHING IN-BETWEEN) 7) Have Dinner as Early as Possible...definitely, 3 hours or…
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Is foam rolling useful or useless, harmless or harmful?

Is foam rolling useful or useless, harmless or harmful?

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Foam Rolling in reality, doesn’t do much, if anything. However, if you get yourself to believe that it helps you (and then, continue with that belief), then, foam roll away. If you are looking to reduce Soreness, then, it makes sense to Program your Training in a manner that you don’t get sore too often and stay that way, In addition to Programming your Training correctly, need to also ensure that you are providing for adequate/appropriate Nutrition and Rest, for Recovery purposes. For more Specific Queries, I can be contacted at Srini@FocusYouStrengthAcademy.comor at +91-99414-73714 (WhatsApp))
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Does good upper body strength reduce the stress of lifting objects (e.g. boxes) on your spine?

Does good upper body strength reduce the stress of lifting objects (e.g. boxes) on your spine?

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Lifting Objects such as Boxes can be thought of as, Lifting Object Off the Ground Carrying Object Lifted from Point A to Point B When Lifting Objects off the Ground, Make sure to Maintain your Lower Back in Extension. Ensure NOT to Round your Lower Back. In other words, your Lower Back needs to maintain the natural Lordotic Curve you see and feel, in upright standing position. When in this properly Extended Position, the Lower Back Muscles (Erector Spinae) will take the load, which is good. If you do allow your Lower Back to Round, or, are unable to keep Lower Back in Proper Extension due to your Erector Spinae muscles being weak (not Strong Enough), then, you Load the Spine in a very Unnatural manner. This for sure, will…
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