How Often do you Exercise?

[sunnykode]

Mot of us have a busy schedule and time management seems to become harder day by day. In such busy lifestyle, how many of you guys get regular exercise and what is the frequency of your workout?
A general guidelines are:


To maintain current fitness level: 2-4 days a week (at least 20 minutes)
To lose weight: 4 or more days a week (at least 30 minutes)
To train for a triathlon: A whole lot.

Also there is a common saying that Indians generally tend not to take good care of their health and most of them put on lots of weight after marriage.


Original forum: Health. Winner of Crown of the Week (week ending: Aug 20th 2010)
Replies:125 Views:1,011
http://www.echarcha.com/forum/images/week_crown.jpg - Winner of Crown of the week!

[sunnykode]

Here (http://www.nhlbisupport.com/bmi/)is the BMI(Body Mass Index) calculator. There are many available online, this is the first link that came up on google:D.
How many of you are of Normal weight and how many are overweight?
BMI Categories:


Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

For those who are not aware of what BMI is , here is the wiki link (http://en.wikipedia.org/wiki/Body_mass_index) to read more

[aragorn]

Mot of us have a busy schedule and time management seems to become harder day by day. In such busy lifestyle, how many of you guys get regular exercise and what is the frequency of your workout?
A general guidelines are:


To maintain current fitness level: 2-4 days a week (at least 20 minutes)
To lose weight: 4 or more days a week (at least 30 minutes)
To train for a triathlon: A whole lot.

Also there is a common saying that Indians generally tend not to take good care of their health and most of them put on lots of weight after marriage.


Yes, It seems to be the case, Thats why i hv joined Gym and working out for an hour for 6 days (Mon to Sat) and Sunday chutti.

I'd also like to know from other gym going guys, how do u work out...i mean kitna time cardio exercise and kitna time weight training? Mine is 30 min cardio (15 min walker and 15 min cycling) baki sab waight training....:(

[sunnykode]

I cannot run for more time as I get bored soon then get tired. Instead I prefer to play Racquetball 4-5 days a week. Been following this routine since couple of months and have already lost considerable weight.
Planning to start some regular weight training from this week to go from overweight to normal weight:rolleyes:.

[aragorn]

Abs to bhul hi gaya... 10-15 mins of abs alternate day....

[sunnykode]

I'd also like to know from other gym going guys, how do u work out...i mean kitna time cardio exercise and kitna time weight training? Mine is 30 min cardio (15 min walker and 15 min cycling) baki sab waight training....:(
Not that I am an expert in any way, but I feel it takes more than 30 mins to start loosing weight or sweating (at least in my case). I used to spend 30 mins on walker for more than a month, but did not see much change in my body.
So I shifted to Racquetball, one hour makes be all tired and get good sleep in the night:D

[aragorn]

I cannot run for more time as I get bored soon then get tired. Instead I prefer to play Racquetball 4-5 days a week. Been following this routine since couple of months and have already lost considerable weight.
Planning to start some regular weight training from this week to go from overweight to normal weight:rolleyes:.


i hv seen people walking/cycling for 30 mins :eek: and i thought...yaar yahan pe 5 min mein hi hawa nikal jaati hai how the can do a 30 min session :o

[aragorn]

Not that I am an expert in any way, but I feel it takes more than 30 mins to start loosing weight or sweating (at least in my case). I used to spend 30 mins on walker for more than a month, but did not see much change in my body.
So I shifted to Racquetball, one hour makes be all tired and get good sleep in the night:D


u r unmarried right? :D

after playing racquetball for 1 hr, kuch dusra nahi hilega :D

[deshpremi]

I participated in a full 42.195 Km marathon a few years back.. trained hard for that... managed to finish in 4 hrs 12 mins. But for the past 2 yrs its been gym/ weight training 3 times a week, 12-15 km run twice a week.

More important than exercise is proper nutrition. For this I ensure that my daily diet has a mix of eggs, meat, veggies and BEER. Believe me, beer is a goodsource ov minerals and vitamins !!

So cheers to good health.

[sunnykode]

u r unmarried right? :D

after playing racquetball for 1 hr, kuch dusra nahi hilega :D
unmarried yes, but sab kuch hila leta hu even after 1 hr workout:D

[sunnykode]

I participated in a full 42.195 Km marathon a few years back.. trained hard for that... managed to finish in 4 hrs 12 mins. But for the past 2 yrs its been gym/ weight training 3 times a week, 12-15 km run twice a week.
Great bhai. Running and me can never come to terms:(

More important than exercise is proper nutrition. For this I ensure that my daily diet has a mix of eggs, meat, veggies and BEER. Believe me, beer is a goodsource ov minerals and vitamins !!

Have heard about one beer everyday with regular workout does wonders to the body.

[sunnykode]

i hv seen people walking/cycling for 30 mins :eek: and i thought...yaar yahan pe 5 min mein hi hawa nikal jaati hai how the can do a 30 min session :o
even i have seen many girls run for more than 30 mins on good speed:confused: (6.5-7 on treadmill). All I could do is 5 mins walk (3.0), 10 mins running (gradually increasing to 5.0-5.5) and then 10 min walk to cool off on treadmill. So canged to raquetball, my body cried like hell for first couple of days, but now I am used to 1 hr play.
Waiting to read what echarcha bhau has to say :)

[echarcha]

I work out at least 4 days a week, and when I can, 5 days a week!

[JaiSpeaks]

I go to the gym every alternate day and play tennis or boxing the other days ..

[sunnykode]

I go to the gym every alternate day and play tennis or boxing the other days ..
Boxing....interesting. Do you practice with someone or punching bag?

[raniraja]

I hardly ever exercise. My shop is on the first floor and residence on second floor - no lift. So I get to climb about 500 steps up and down everyday. That apart sometimes I go for long walks, 2-3 hrs.


Does sex count as exercise? :scratch:

[sunnykode]

I hardly ever exercise. My shop is on the first floor and residence on second floor - no lift. So I get to climb about 500 steps up and down everyday. That apart sometimes I go for long walks, 2-3 hrs.

Climbing up 3 floors = 500 steps? Yeah kaunse building mein dukan and ghar le liya bhai?:D

Does sex count as exercise? :scratch:
I guess it is a form of exercise, after all you lose calories in that act too :D

[Sane Less]

Boxing....interesting. Do you practice with someone or punching bag?
He is the punching bag:D

[sunnykode]

He is the punching bag:D
something like this?
BF Punching bag :D
http://imgur.com/7xVAw.jpg

[raniraja]

Climbing up 3 floors = 500 steps? Yeah kaunse building mein dukan and ghar le liya bhai?:D

ground floor = 6 steps from street level
First floor = 14 steps
Second floor = further 12 steps

a) Transit between 2nd and 1st floor about 20 times a day = 20 x 12 = 240 steps
b) between 2nd floor and street (not including a) above) about 10-12 times a day = 32 x 10 = 320 steps
c) between 1st and street (not counting b) above) about 5 times a day = 20 x 5 = 100 steps

Total = 660 steps... that's a conservative estimate. Will try to keep a count for a week and revert.

Not counted the transit between 2nd and 3rd floor (duplex), but 2-3 times to ho jaata hai.

But then how come I'm still overweight, to the extent that I am afraid of calculating my BMI :(

[sunnykode]

a) Transit between 2nd and 1st floor about 20 times a day = 20 x 12 = 240 steps
b) between 2nd floor and street (not including a) above) about 10-12 times a day = 32 x 10 = 320 steps
c) between 1st and street (not counting b) above) about 5 times a day = 20 x 5 = 100 steps


But then how come I'm still overweight, to the extent that I am afraid of calculating my BMI :(
20 times upper neeche karoge to kaam kab karogee :D

Well in order to lose weight as stated in my first post, you need to exercise for more than 45 mins at a stretch. Climbing stairs is good, but to think about it, you walk up the stairs (<5 mins) then you sit on a couch/chair so pretty much no weight loss in long run.

[raniraja]

20 times upper neeche karoge to kaam kab karogee :D

Well in order to lose weight as stated in my first post, you need to exercise for more than 45 mins at a stretch. Climbing stairs is good, but to think about it, you walk up the stairs (<5 mins) then you sit on a couch/chair so pretty much no weight loss in long run.Yes, reminds me of Baba Ramdev saying in his typical style "1 minit me to machine garam hoti hai, 5 minit ke baad charbi jalna shuru hoti hai" :) and it doesn't take more than 1 sec per stair, does it :D

Home office has advantages (like, you can spend the day in shorts :D), but disadvantages too. Staff handles the place, I make rounds often.. 7.30am to 9.30pm. Then there is going out to the other shop, house errands, bank, this and that..

[YedaAnna]

I run about 3-4 miles a day, 5 days a week. Then there is bootcamp sessions with a trainer Monday, Wednesday and Friday (about 60-90 mins). I was deeply inspired by our very own Cha pai when he told me several months ago that he had turned into a mutton ki dukaan (salman bhai types). I did not want to be salman but wanted to be more like Abhay Deol (lean-mean, Dev D types). Thanks to my beloved family, I've inherited high cholesterol which I had to keep in check somehow. I hate the gym especially the dreadmill. A bunch of us at work formed a group and got a trainer who shows up 3 times a week and trains us at the office gym. Its been working out really well so far.

Then looking at all the events around town, I took a liking towards running. I have been running consistently for a year or so now and my cholesterol levels have come down drastically. My body fat (not BMI) has been steady and well below 17pc for sometime now. My goal for 2010 is to bring it down by another 2 pc points. I'm training for a full marathon scheduled for February; so that's helping quite a bit. Let's see how that pans out over the next 5 months :D

I feel that the whole 'Indians are not healthy' is major false propaganda. I have seen a lot of friends (here in the US atleast) who are very much into health and fitness. At the same time, there are lot of Lallus who sit on their asses all day without doing anything (both desi and videsi). One of the main issues with us Indians I think is our food habits. We have absolutely no restraint over what kind of food we eat. And I wouldnt blame my fellow brothers (and sisters) for this, its our desi cuisine that's at fault. Most of our food revolves around oil, masalas, sugar, rice and milk. Without tadka, our gaddi doesnt even start. Most of the time, it is either ghee or oil loaded with saturated fat. Especially North Indian dishes (makkhan maarke). Most of my Punjabi friends already have heart issues :D South Indian cuisine isnt any better. This reminds me of my time in Hyd where we used to go to a local Andhra mess. The daily menu was pretty much : rice, Rice, RiCe and some more RICE! :D To add insult to injury, our desi gene is no better; it's a cocktail of heart issues, blood pressure, cholesterol and hypertension.

Moral of the story: Exercise but also keep your diet in check.

[sunnykode]

Reading at YedaAnna's post and general observation around ppl need motivation/company to start exercise and I would even say need motivation/company to maintain workout.
When I used to workout alone on treadmill for a month, I did not make enough progress in loosing weight, but since I have started playing racquetball with friends, we call each other and end up making sure we play atleast 4 days a week.

[YedaAnna]

Sunny bhai, yeh lo. Simple home-made smoothie on a lazy Sunday afternoon :D It's actually a protein shake but smoothie is easy on the ears :D

- A bowl of berries (I put strawberries and raspberries).
- 1 scoop of protein powder (up to 20g of protein!!!)
- 1 tablespoon honey
- Half a cup almond milk (unsweetened)
- Ice to add volume

Blend everything up in a mixer/blender.

You can mix it up according to your liking. Bananas, cantaloupe or apples give a nice touch too. The protein powder is the key and I use berries since they have more antioxidants compared to other fruits.:up:

[sunnykode]

Great smoothie receipe Yeda bhai. :rep:
One question though? Why use protein powder? I mean I know it is immediate source of protein and that our body needs it, somehow I stay away from such products. Are these products necessary to build body (more muscles?) in any way. Long time ago when I joined Gold Gym, one of the instructer there was insisting on supplements, which at the moment I was not sure of and stayed away from
I just make apple juice
apple+2% reduced fat milk - blend it in blender and gulp gulp. Sometimes I add walnuts to above juice.

[YedaAnna]

Great smoothie receipe Yeda bhai. :rep:
One question though? Why use protein powder? I mean I know it is immediate source of protein and that our body needs it, somehow I stay away from such products. Are these products necessary to build body (more muscles?) in any way. Long time ago when I joined Gold Gym, one of the instructer there was insisting on supplements, which at the moment I was not sure of and stayed away from
I just make apple juice
apple+2% reduced fat milk - blend it in blender and gulp gulp. Sometimes I add walnuts to above juice.
@sunny bhai, very good koshan. Not all sources of protein are necessarily good for you. Many of the 'supplements' available at stores are synthetic. Even if the protein in it comes from a natural source, a lot of other stuff is added to it to make it less yucky or worse, tasty. e.g. most protein bars that claim to be low on sugar have sucralose or splenda. Even though Splenda is a natural sugar, it is still synthesized. That fucks up the whole equation. I'm yet to find a protein bar which is high in protein and has little sugar or sugar substitute in it. I seriouly don't care about the taste. Just gimme a protein bar that is high in protein and I will eat it happily. I haven't found one yet.

You need protein in order to build muscle and on an average, our daily diet is mostly carbs, fat and low in protein. Add pulses and grams to your food. Your daily requirement is about 1 gram per kilogram of body weight. If you're 60 kg, you need to shoot for 60g everyday. Soak moong dal, add some salt, pepper and lime to it and eat it as a side with your regular meals. Or better yet, take it to work and munch on it when you have a craving.

The protein powder that I've showed in the above pic is natural soy powder. There are no artificial ingredients in it. They say soy is good for you and a great source of protein. However, soy has been found to have high estrogen levels. So don't gulp this smoothie on a daily basis nahie toh fight hojayega :D

[sunnykode]

Just gimme a protein bar that is high in protein and I will eat it happily. I haven't found one yet.
that is the reason I stay away from all these products. Normally do not find enough time to do research on these products so am afraid that it might do more harm than good to body.

Soak moong dal, add some salt, pepper and lime to it and eat it as a side with your regular meals. Or better yet, take it to work and munch on it when you have a craving.

try to have dal in my daily diet, but it is not possible everyday:(
Need to organize eating cycle/style (which I hate :mad:).

[deshpremi]

Has anyone hee tried the 300 workout? I tried with a buddy in my gym to see how long woud it take us to finish... about 25 mins.

[sunnykode]

Has anyone hee tried the 300 workout? I tried with a buddy in my gym to see how long woud it take us to finish... about 25 mins.
what is 300 workout?

[milanfanabhi]

Has anyone hee tried the 300 workout? I tried with a buddy in my gym to see how long woud it take us to finish... about 25 mins.
i had.and it didnt work for me.i mean it could have if i had completed the schedule.But it tired me a lot.and i could not concentrate on my studies/work for the rest of the day.

[raniraja]

what is 300 workout? :dontknow:

[milanfanabhi]

what is 300 workout? :dontknow:
its a stupid name given to a workout technique based on the movie 300.rememebr all those men with 6-8 packs ???????

[viking]

There are many Whey protein powders. Someone told me that Protein crystallizes and you may develop joint pain because of that. Is that true?:dontknow:

[aragorn]

There are many Whey protein powders. Someone told me that Protein crystallizes and you may develop joint pain because of that. Is that true?:dontknow:


arey yaar darao mat...:( My trainer is insisting that i should take protein shake after my gym session. by telling your body needs protein supply within 1 hr of finishing gym session....

[milanfanabhi]

There are many Whey protein powders. Someone told me that Protein crystallizes and you may develop joint pain because of that. Is that true?:dontknow:

yes,thats only when your dont drink enough water.If you are a non -veggie,you dont need the artificial protein really.Even if you are a veggie,go for more dal and pulses.eat more of soya veggie.I tried protein shakes for a month and i sweated more than usual,my doc friend told me that i am intaking excess of proteins ,so i stopped it and i was back to my normal.

[viking]

yes,thats only when your dont drink enough water.If you are a non -veggie,you dont need the artificial protein really.Even if you are a veggie,go for more dal and pulses.eat more of soya veggie.I tried protein shakes for a month and i sweated more than usual,my doc friend told me that i am intaking excess of proteins ,so i stopped it and i was back to my normal.

I think protein shakes with keratin create that problem, not the ones without them. Besides I'm an occasional non-veggie.

Cannot decide whether to take them or not :scratch:

[milanfanabhi]

I think protein shakes with keratin create that problem, not the ones without them. Besides I'm an occasional non-veggie.

Cannot decide whether to take them or not :scratch:
creatine has same problems.go natural.try and eat boiled chicken breasts for lunch.very rich in protein and filling too.avoid the unnatural supplements

[viking]

creatine has same problems.go natural.try and eat boiled chicken breasts for lunch.very rich in protein and filling too.avoid the unnatural supplements


Eating chiken breasts every day? Or once a week would do?:rolleyes: Also why boiled only? Why not as chilli chicken?:dontknow:

[milanfanabhi]

Eating chiken breasts every day? Or once a week would do?:rolleyes: Also why boiled only? Why not as chilli chicken?:dontknow:

not everyday.2-3 times a week.Chily chicken or any other chicken delicacy means oily and fried.It kills the entire purpose.Even if you build muscle it will be hiding inside the fat.

[Rakhi]

My BMI is within the normal range and I walk 3 km (in 20 mins), 5 days a week. At home little bit of cardio, that's pretty much about it. Also, I make sure that I eat healthy 5 days a week. Even on weekends I watch what I eat. Unless I am feeling unusually messed up, I don't indulge in chocolate fudges etc.
There is no inspiration behind this; I just want to be like I was before getting married.

[sunnykode]

I think protein shakes with keratin create that problem, not the ones without them. Besides I'm an occasional non-veggie.

Cannot decide whether to take them or not :scratch:
I was almost about to try Protein powder now reading at the responses here I am even more confused :doh:

[sunnykode]

My BMI is within the normal range and I walk 3 km (in 20 mins), 5 days a week. At home little bit of cardio, that's pretty much about it. Also, I make sure that I eat healthy 5 days a week. Even on weekends I watch what I eat. Unless I am feeling unusually messed up, I don't indulge in chocolate fudges etc.
There is no inspiration behind this; I just want to be like I was before getting married.
That is great, I think even if you do house chores regularly (Daily) with some exercise, BMI stays in check:up:.
You mentioned you do some cardio at home, may I ask what exercise you do ? A treadmill at home?

[Rakhi]

That is great, I think even if you do house chores regularly (Daily) with some exercise, BMI stays in check:up:.
You mentioned you do some cardio at home, may I ask what exercise you do ? A treadmill at home?

Yeah, also some weights and push-ups.

[sunnykode]

Here is some info on Protein intake

Link (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/)

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.
So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

So i guess a good source of Protein is not only non-veg food, but even combination of veg food can suffice. Also with veg food, one intakes less fat, what say

[Rakhi]

Here is some info on Protein intake

So i guess a good source of Protein is not only non-veg food, but even combination of veg food can suffice. Also with veg food, one intakes less fat, what say

That's why you try and eat Dal Roti and leave the steak alone until weekends.

[sunnykode]

Yeah, also some weights and push-ups.
even I have started weight training, push-ups at home, so planning for 4 days racquetball and 3 days weight training for the next month (being optimistic here :D).

[sunnykode]

That's why you try and eat Dal Roti and leave the steak alone until weekends.
Still a bachelor, so mating roti is out of the question :D.
Unless I am planning to make India/US map and do not mind eating uncooked or burned roti:)

[sunnykode]

what is 300 workout? :dontknow:
For those of you who are not aware of what 300 workout is, tt is a workout routine as follows:

Link (http://www.menshealth.com/men/fitness/workout-plans/muscle-building/article/5e1790ecab7e1110vgnvcm20000012281eac)

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Exercises are done without schedules rest :o

[kkkk]

Still a bachelor, so mating roti :)

:rotfl:
american pie! :rotfl:

[santra]

Recently I ran half marathon at San Francisco city. I was trained for 8 weeks. Prior to that I was not regular with exercise and efinitely overweight. During the course of training I lost 18 pounds and biggest accomplishment was knocked off cholestero by 50 points. During the trainign I followed the below nutrition advice by coaches and that helped me big time. Thnaks to this planning to run San Jose half Marathon in October and then Big sure one in November.

A number of factors come into play when training for, and running, a marathon. While long-runs are credited for getting you to the finish line, there are other important components that complement your training.

Stretching: to help with improved running form (and injury-prevention)
Long runs: build endurance for your marathon
Cross-training: prevent overuse injuries
Nutrition: To keep your muscles fueled for all your workouts

Since the program (and the coaches) will spend a lot of time on the first 3 items, it is this fourth aspect of training that I would like to focus on in this section. Let’s take a moment to understand what nutrition means in light of endurance training.

Simply put, the longer the event, the more important it is to store up on adequate amounts of fuel. The question then, is what to eat and when (before, during, and after exercise) for optimum performance.

Try and eat a small meal 1.5 - 2 hours before your workout.

Before you run: Consume a small meal consisting of complex carbs. Examples would include:
bowl of oatmeal
banana
bagel (no cheese)
Avoid simple carbs, such as sugars

During your run: Since the body burns carbs rapidly, you need replenishment if the event is longer than an hour
Re-fuel with sports drinks that will replace carbs (and salts you may have lost on a hot day)
On a longer run (more than 90 – 120 minutes), you want to use energy gels, or bananas (which are easy to digest)

After you run: Try and re-fuel as soon as possible after a workout with a protein-carb meal. The protein will help re-build muscles, and the carbs will replenish depleted stores and aid in quicker recovery. This does need to be loaded with protein - actually a 5:1 or 6:1 ration in favor of carbs is adequate. Examples would include:
Yogurt with granola and fresh fruit (strawberries, bananas, etc)
Smoothie made with fresh fruit and soy protein powder (1 cup Orange juice, with 1 banana, 4-5 strawberries works great. I add blueberries, mango or pineapple at times)
Later in the day, you want a “complementary” carb-protein meal. Whole grain lentils and rice are considered complementary protein-carbs
i. Rajmah-chawal (Rice-kidney beans), or chane-chawal (Rice-Garbanzo beans) work well (I am a vegetarian; non-vegetarians can substitute chicken)

There is one food that can be consumed before, during, and after, a run – the BANANA.

A banana is a miracle food for runners
Bananas are a good source of vitamin C, potassium and dietary fiber.
Bananas also contain a rich supply of vitamin B6, providing 20% of the Recommended Daily Allowance of B6. Vitamin B6 is significant in the synthesis of antibodies in the immune system. It also helps in protein metabolism, red blood cell formation and functioning of the central nervous system.
The vitamin C in bananas helps your body to heal and defend against infections. Vitamin C also is valuable in the absorption of iron, synthesis of connective tissue, and blood formation.
The good source of potassium from bananas is helpful for your body to maintain the fluid balance in blood and tissue cells. Potassium is also an essential mineral for protein synthesis and the building of muscle because it stimulates nerve impulses for muscle contraction.
Bananas contain more digestible carbohydrates than any other fruit.

Great for Long runs: Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

So, start consuming bananas today. Some ways to incorporate bananas into your diet:

Breakfast:
Add sliced bananas to cold cereal; make banana pancakes or banana muffins; make a banana and yogurt shake; add bananas to a bowl of mixed fruit; mix with low fat yogurt.
Lunch:
Eat a banana with your lunch; add sliced bananas to a fruit salad; make a banana and peanut butter sandwich.
Snack:
Eat a banana! Make a smoothie.
Dessert:
Top low fat yogurt or low fat ice cream with sliced bananas; make a low fat banana milk shake.

A few healthy food choices for runners are listed below:

Carbs/protein – Healthy grains include quinoa, whole wheat, brown rice, oatmeal, whole wheat/grain pasta. If you want bread, get 12-grain or 15-grain bread.
Avoid refined foods such as white breads, breakfast cereals, tortillas.
Vitamins – You can get adequate quantities of vitamins, minerals and antioxidants from veggies. Dark green and orange vegetables, from broccoli, kale and mustard greens to red and orange bellpeppers.
Proteins - Dried beans and peas, such as black beans, kidney beans and tofu, are great sources of protein.
Yogurt and dairy products provide a good source of calcium (for healthy bones) and protein
Nuts and seeds are a great source, but also high in calories (Watch out for the quantities)
Fish, poultry and eggs are a ready source without a lot of saturated fats.
Carohydrates – Consume a variety of fresh fruit and make smoothies with frozen berries, etc. (Apples, bananas, oranges, peaches, pears and plums, mangoes, blackberries, papayas
Avoid juices that contain too much sugar.

Substitutes:

For people who are lactose intolerant (or vegans), and don’t enjoy soymilk here is an alternative. Try Unsweetened Vanilla Almond Breeze – it’s rich, creamy, and tastes great with cereals.
A good post-run breakfast for vegetarians can include soy sausages with a chilled fruit smoothie.

In general, try and consume natural foods – fruits, nuts, whole grains. They will provide you with all the nutrients you need. Your body will thank you as you step into your longer runs.

Drinking for Endurance:

How much you need to drink will depend on you as an individual.

You can get a quick measure by checking the color of your urine
If it’s light yellow, like lemonade, that’s usually a sign of good hydration.
Crystal-clear urine often indicates over-hydration and the need to cut back.
Dark urine (like the color of apple juice) signals dehydration and the need to drink more.


An easy way to determine if you are well hydrated is to ask yourself these 3 questions each morning:
Am I thirsty?
Is my urine dark yellow?
Is my body weight down more than 2% from the day before?
If the answer to at least two of those questions is "yes", you are probably dehydrated and need to increase your fluid intake during the day.

If, after a workout, your body weight has dropped more than 2%, drink at least 16 oz of fluid for each pound of weight loss.

More on hydration when we get into longer runs (> 1 hour), and warmer temperatures.

[raniraja]

A number of factors come into play when training for, and running, a marathon. While long-runs are credited for getting you to the finish line, there are other important components that complement your training........................................Wah wah!! Great topic explained very simply. :up: :rep:

I wish I could bookmark a single post :)

[landyaBhai]

Yoga and Meditation ... some walks or jogs ... chess for sharpness :-)

havent tried racquetball after leaving university... will start this again ...

[sunnykode]

Yoga and Meditation ... some walks or jogs ... chess for sharpness :-)


Did you learn Yoga or you started practicing yourself? i tried yoga, but after a week or so got bored :D

[YedaAnna]

Wah wah!! Great topic explained very simply. :up: :rep:

I wish I could bookmark a single post :)
You can Mr. Moderator. Link (http://www.echarcha.com/forum/showpost.php?p=508417&postcount=52)

Just click on the permalink (#52) right next to the tarajoo. Now, be nice and gimme some love :rep:

[sunnykode]

You can Mr. Moderator. Link (http://www.echarcha.com/forum/showpost.php?p=508417&postcount=52)


Mr Moderator :D:D
RR bhai how long it takes to open this thread and then navigate to a certain response:)
Or you can copy paste the response in word/.txt/notepad :D

[raniraja]

Wah wah!! Great topic explained very simply. :up: :rep:

I wish I could bookmark a single post :)

You can Mr. Moderator. Link (http://www.echarcha.com/forum/showpost.php?p=508417&postcount=52)

Just click on the permalink (#52) right next to the tarajoo. Now, be nice and gimme some love :rep:

Mr Moderator :D:D
RR bhai how long it takes to open this thread and then navigate to a certain response:)
Or you can copy paste the response in word/.txt/notepad :D

Arre yaar abhi mai bolunga to Cha ko mirchi lagegi. Well, I really wasn't talking about bookmarking a single post in the browser.

[sunnykode]

Arre yaar abhi mai bolunga to Cha ko mirchi lagegi. Well, I really wasn't talking about bookmarking a single post in the browser.
RR bhai you have again started something and stopped in between.
I guess it is time for you to get out what you have to say once and for all, even echarcha bhau has suggested the same here (http://www.echarcha.com/forum/showpost.php?p=508422&postcount=93).
So ho jayee, may be I will sell popcorn again :whacky:

[tapasvi]

yedaanna pai, you must be working out hard else normal body like mine that does not shed too many drops of sweat can make sufficient amount of most types of protiens by itself from the stuff we normally eat.

@sunny bhai, very good koshan. Not all sources of protein are necessarily good for you. Many of the 'supplements' available at stores are synthetic. Even if the protein in it comes from a natural source, a lot of other stuff is added to it to make it less yucky or worse, tasty. e.g. most protein bars that claim to be low on sugar have sucralose or splenda. Even though Splenda is a natural sugar, it is still synthesized. That fucks up the whole equation. I'm yet to find a protein bar which is high in protein and has little sugar or sugar substitute in it. I seriouly don't care about the taste. Just gimme a protein bar that is high in protein and I will eat it happily. I haven't found one yet.

You need protein in order to build muscle and on an average, our daily diet is mostly carbs, fat and low in protein. Add pulses and grams to your food. Your daily requirement is about 1 gram per kilogram of body weight. If you're 60 kg, you need to shoot for 60g everyday. Soak moong dal, add some salt, pepper and lime to it and eat it as a side with your regular meals. Or better yet, take it to work and munch on it when you have a craving.

The protein powder that I've showed in the above pic is natural soy powder. There are no artificial ingredients in it. They say soy is good for you and a great source of protein. However, soy has been found to have high estrogen levels. So don't gulp this smoothie on a daily basis nahie toh fight hojayega :D

[YedaAnna]

yedaanna pai, you must be working out hard else normal body like mine that does not shed too many drops of sweat can make sufficient amount of most types of protiens by itself from the stuff we normally eat.
Tapasvi bhai,
It's all relative right? If your diet has the right amount of protein, then there is no reason to alter anything. Most of us living in North America especially single people thrive on outside food or mostly rice n curry. For them, it is important to supplement their diet with proteins since almost all of the food that we eat is just carbs, sugar n fat.

I run about 15 to 20 miles and work out 60-90 mins 3 times, every week. And I do sweat a lot, like literally bucket loads. So, it is equally important to keep yourself hydrated at all times. If your workout is interspersed with bits of active recovery, you might not sweat that much, especially if you're inside air conditioning.

[YedaAnna]

My BMI is within the normal range and I walk 3 km (in 20 mins), 5 days a week. At home little bit of cardio, that's pretty much about it. Also, I make sure that I eat healthy 5 days a week. Even on weekends I watch what I eat. Unless I am feeling unusually messed up, I don't indulge in chocolate fudges etc.
There is no inspiration behind this; I just want to be like I was before getting married.
BMI is not a very good indicator of the actual fat that your body has. All of us are not made equal. Even though we might have the same height/weight, our bodies are all constructed different. Some people are skinny but still have a lot of fat (owing to less muscle, weak bones) and are prone to heart issues as much as any obese person. It is important to have your body fat checked every now and then. It can be done by the trainer at your local gym.

[Rakhi]

BMI is not a very good indicator of the actual fat that your body has. All of us are not made equal. Even though we might have the same height/weight, our bodies are all constructed different. Some people are skinny but still have a lot of fat (owing to less muscle, weak bones) and are prone to heart issues as much as any obese person. It is important to have your body fat checked every now and then. It can be done by the trainer at your local gym.

You are right. I had been meaning to do this, i shoud get around to it soon.

BTW, how many of you take multivitamins on a daily basis? I do.

[landyaBhai]

You are right. I had been meaning to do this, i shoud get around to it soon.

BTW, how many of you take multivitamins on a daily basis? I do.

Rakhiji, how does one decide what and how much of multivitamins one needs ... I know for gals, IRON is never enough... but do you have a doctor give you a prescription or you just pick and choose to make up for the ones that you think are missing in your diet?

[Rakhi]

Rakhiji, how does one decide what and how much of multivitamins one needs ... I know for gals, IRON is never enough... but do you have a doctor give you a prescription or you just pick and choose to make up for the ones that you think are missing in your diet?

I take Centrum for Women. My doctor suggested that it has everything I would need on a daily basis. They are available OTC, so its really easy to get hold of these.

[YedaAnna]

I take Centrum for Women. My doctor suggested that it has everything I would need on a daily basis. They are available OTC, so its really easy to get hold of these.
I pop one before going to bed every night. Whenever I have to workout, I drink this (http://www.amazon.com/Green-Vibrance-Vibrant-Health-Ounces/dp/B000NDME6C/ref=sr_1_2?ie=UTF8&s=hpc&qid=1282064344&sr=8-2)an hour or two before the workout. It has brought about major changes in my energy levels.

[sunnykode]

Rakhiji, how does one decide what and how much of multivitamins one needs ... I know for gals, IRON is never enough... but do you have a doctor give you a prescription or you just pick and choose to make up for the ones that you think are missing in your diet?
Very good question LB.
Even I do not understand which supplements to take. At the moment, i workout 60 min for 5 days, and end up sweating a lot.
But I drink more than a gallon water everyday and do not feel hydrated, only problem is have to pee a lot more often:D

[YedaAnna]

Very good question LB.
Even I do not understand which supplements to take. At the moment, i workout 60 min for 5 days, and end up sweating a lot.
But I drink more than a gallon water everyday and do not feel hydrated, only problem is have to pee a lot more often:D
A multivitamin will not do squat to your health dude. In a bad way I mean. Just take one every day and you should be good :)

[kkkk]

I take Centrum for Women. My doctor suggested that it has everything I would need on a daily basis. They are available OTC, so its really easy to get hold of these.

I pop one before going to bed every night. Whenever I have to workout, I drink this (http://www.amazon.com/Green-Vibrance-Vibrant-Health-Ounces/dp/B000NDME6C/ref=sr_1_2?ie=UTF8&s=hpc&qid=1282064344&sr=8-2)an hour or two before the workout. It has brought about major changes in my energy levels.

A multivitamin will not do squat to your health dude. In a bad way I mean. Just take one every day and you should be good :)

whatever happened to natural happiness? :rolleyes:

[YedaAnna]

whatever happened to natural happiness? :rolleyes:
are you saying that vitamins make you unhappy? this is the wrong thread then. there is another thread for that. please go there. thank you.

[Chandni]

have been exercising regularly for almost 5 years now . Used to run for 3-4 miles alternate with cycling around 6 miles in the morning .

Then in the evening go for aerobics 1 day, weight training 2 days , swimming -2 days . 2 days i just rest , no nothing at all R&R only .

Every 2 weeks I go for mountain climbing , the fake one you know in the gym . That is really fun but need good upper body strength. The instructor is really friendly and hot (and muscular ;)) ofcourse . We go through some routine exercises before the climb . At the end of the session I completely lose my breath .

Since I am here I really want to go skydiving but my husband is a little scared.

[Rakhi]

Since I am here I really want to go skydiving but my husband is a little scared.

You go skydiving with my husband. He wants to go but I am scared.

[YedaAnna]

You go skydiving with my husband. He wants to go but I am scared.
girls, this is a family site. please send such messages via PM.

[sunnykode]

have been exercising regularly for almost 5 years now . Used to run for 3-4 miles alternate with cycling around 6 miles in the morning .

wow 5 years :)
Have to ask, what is your motivation? I have been only working out seriously for 4 months and some days I feel l like skipping workout all together and just sit home and relax :D.

[amritvani]

You go skydiving with my husband. He wants to go but I am scared.

Rakhiji in sky diving there is a professional attached to you who controls everything and is perfectly safe. May be when you experience the thrill once you will be hooked.

[smellyfinger]

Rakhiji in sky diving there is a professional attached to you who controls everything and is perfectly safe. May be when you experience the thrill once you will be hooked.

Perfectly safe?? Perfectly safe???????

You're free falling to the ground from 5000 feet!! How the fook is that perfectly safe? People have had heart attacks from the "thrill", you know? Not to mention when the chute doesnt open. No intention of being scraped from the pavement thank you very much! :D

[Premi]

Perfectly safe?? Perfectly safe???????

You're free falling to the ground from 5000 feet!! How the fook is that perfectly safe? People have had heart attacks from the "thrill", you know? Not to mention when the chute doesnt open. No intention of being scraped from the pavement thank you very much! :D


and they sell the chute on ebay as

Brand new parachute ... used only once, NEVER opened, small blood stain.

:goodjob:

[Rakhi]

girls, this is a family site. please send such messages via PM.
what happened?:confused:
Rakhiji in sky diving there is a professional attached to you who controls everything and is perfectly safe. May be when you experience the thrill once you will be hooked.

Skydiving? I freak out in a roller coaster Amrit; skydiving toh doooor ki baat.

[santra]

what happened?:confused:


Skydiving? I freak out in a roller coaster Amrit; skydiving toh doooor ki baat.

It looks and sound scary but it's not. I did it few years ago and posted my experience here (http://www.echarcha.com/forum/showthread.php?t=14707&highlight=skydiving).

[tapasvi]

Tapasvi bhai,
It's all relative right? If your diet has the right amount of protein, then there is no reason to alter anything. Most of us living in North America especially single people thrive on outside food or mostly rice n curry. For them, it is important to supplement their diet with proteins since almost all of the food that we eat is just carbs, sugar n fat.

I run about 15 to 20 miles and work out 60-90 mins 3 times, every week. And I do sweat a lot, like literally bucket loads. So, it is equally important to keep yourself hydrated at all times. If your workout is interspersed with bits of active recovery, you might not sweat that much, especially if you're inside air conditioning.

Wow! i wish i could work out like that dude. my workout, if at all you can call it that, is walking from car to desk and back :) may be an once in a while a leasurely walk in my complex.

[YedaAnna]

Wow! i wish i could work out like that dude. my workout, if at all you can call it that, is walking from car to desk and back :) may be an once in a while a leasurely walk in my complex.
About 2 years back, you'd hear that sentence coming out of my mouth. Now when I look back, I feel why did I not do it sooner? And this change in my attitude towards fitness and health has brought about tons of happiness (http://www.echarcha.com/forum/showthread.php?t=35853)in my life. Try it out, you got nothing to lose :)

[Unicorn]

Does excercise help in controlling frustration levels? I mean if you are on the verge of losing your job or are out of job already and are trying in vain to get one. Does excercise help you retain your mental balance?

[echarcha]

Eating chiken breasts every day? Or once a week would do?:rolleyes: Also why boiled only? Why not as chilli chicken?:dontknow:

Chicken breasts are very lean amongst animal protein you can get. Turkey is supposedly leaner, but skinless chicken breasts are just perfect.

Instead of boiling them, I marinate them with regular no fat or low fat marinades like teriyaki, tandoori masala (done with lime juice or zero fat yoogurt), chipotle spice rub, etc and grill them. Then wrap them in food wrap foil and take as lunch. Along with this protein I prefer salads of all kinds - either tomato, cucumber, onion, radish or leafy ones like romaine, arugula, iceberg lettuce, etc.

Yes protein breaks down very slowly in the digestive tract and hence releases energy very slowly but at a constant rate. This way you feel full for a longer time and its also good for health.

[echarcha]

Perfectly safe?? Perfectly safe???????

You're free falling to the ground from 5000 feet!! How the fook is that perfectly safe? People have had heart attacks from the "thrill", you know? Not to mention when the chute doesnt open. No intention of being scraped from the pavement thank you very much! :D

Oh I agree. I know some crazy fellows who go for this thrill jump ride. I dont find it fun. I dont care if I am missing out on - as they tell me - 'something out of this world'. Nah, I prefer to be on terra firma and not use parachutes to jump.

If I wanted such thrills I would have enlisted with the Indian Air Force and learnt to be a paratrooper.

Also there have been documented accidents where the chute did not open despite having backup chutes. I dont want that to be my situation that neither chutes open or some shitty snag prevents the chutes from opening.

[echarcha]

I just had a great workout today morning with my trainer. Did upper body and then quads and hamstrings. Morning workouts really start off the day great!

If I am tired then in the evening I will limit myself to just some cardio for 20 mins and then a couple of sets of free weights. Just enough to get the juices flowing.

I think I have started enjoying the adrenaline or endorphine or whatever they call it rush.

[milanfanabhi]

Chicken breasts are very lean amongst animal protein you can get. Turkey is supposedly leaner, but skinless chicken breasts are just perfect.

Instead of boiling them, I marinate them with regular no fat or low fat marinades like teriyaki, tandoori masala (done with lime juice or zero fat yoogurt), chipotle spice rub, etc and grill them. Then wrap them in food wrap foil and take as lunch. Along with this protein I prefer salads of all kinds - either tomato, cucumber, onion, radish or leafy ones like romaine, arugula, iceberg lettuce, etc.

Yes protein breaks down very slowly in the digestive tract and hence releases energy very slowly but at a constant rate. This way you feel full for a longer time and its also good for health.

very well put.the only reason i dont marinate it,is that i tend to consume more when it has a flavour or good taste.So i eat boiled with little salt and pepper.That way i can control my intake.

[YedaAnna]

Does excercise help in controlling frustration levels? I mean if you are on the verge of losing your job or are out of job already and are trying in vain to get one. Does excercise help you retain your mental balance?
Oh absolutely it does. The key is to take your mind off of all worries and just be in the moment for that one hour or so that you're working out. I'd suggest joining a workout group or a running team. It really helps in keeping yourself motivated by looking at other people's achievements and trying to do better every time. This in turn will help you in whatever you're trying to achieve in your professional life by keeping you focused and confident.

All the best and please feel free to post a thread regarding your job search just so that you can get it out of your system (I'm assuming you were not speaking hypothetically).

[sunnykode]

Does excercise help in controlling frustration levels? I mean if you are on the verge of losing your job or are out of job already and are trying in vain to get one. Does excercise help you retain your mental balance?
Oh I can assure you that it does. I have been there myself (6 months back) and after starting workout feel much relaxed and have more confidence:up:
Oh absolutely it does. The key is to take your mind off of all worries and just be in the moment for that one hour or so that you're working out. I'd suggest joining a workout group or a running team. It really helps in keeping yourself motivated by looking at other people's achievements and trying to do better every time. This in turn will help you in whatever you're trying to achieve in your professional life by keeping you focused and confident.

Even i will recommend to form a group, it helps keep the motivation on the top and also helps clear your mind:)

[JaiSpeaks]

I have a bad knee . its motivation enough to keep my weight off . Lately since I have been too busy and also my sister marraige caused me to pack some pounds . I need to get that off fast ...

[echarcha]

very well put.the only reason i dont marinate it,is that i tend to consume more when it has a flavour or good taste.So i eat boiled with little salt and pepper.That way i can control my intake.

One chicken breast is about 6 to 7 ounce and its perfect for a meal.

[echarcha]

I have a bad knee . its motivation enough to keep my weight off . Lately since I have been too busy and also my sister marraige caused me to pack some pounds . I need to get that off fast ...

DO NOT INJURE YOUR KNEES!

Some morons run like crazy in the gym on the treadmill for endless minutes. You must be knowing how to run but my instructor told me that there is a way to train for running long durations. She always tracks my progress and always warns about how I should progress, etc. I am not yet down to the weight where my knees can be safe from injury caused by long distance running. So no half marathons or such for me yet.

And then I do run for sake of a good cardio and not for joining some marathon group. Mere ko to Salman ki tarah mutton ki dukaan banane ka hain!! :D

[milanfanabhi]

One chicken breast is about 6 to 7 ounce and its perfect for a meal.

lol true but my nickname is bakasur :p

[raniraja]

lol true but my nickname is BakaSur :pNot bad. BS is better than BC :smartass:

[milanfanabhi]

Not bad. BS is better than BC :smartass:
sorry to know your nickname is BC ;)

[echarcha]

lol true but my nickname is bakasur :p

I know what you mean and I used to feel very hungry too.

So when I have grilled chicken, first thing I have learnt is to force myself to eat slowly. i.e. chew in details on the chicken and not just gulp.

Secondly, the salad keeps my mouth busy so its like 'Oh God when will this salad end' but then I have to finish the salad. So that takes care of chomping down food.

Thirdly, I always drink a lot of water (room temperature) after food so there is no more space left in stomach for more food.

[milanfanabhi]

I know what you mean and I used to feel very hungry too.

So when I have grilled chicken, first thing I have learnt is to force myself to eat slowly. i.e. chew in details on the chicken and not just gulp.

Secondly, the salad keeps my mouth busy so its like 'Oh God when will this salad end' but then I have to finish the salad. So that takes care of chomping down food.

Thirdly, I always drink a lot of water (room temperature) after food so there is no more space left in stomach for more food.


eating slowly works for me and the salad trick too,but you need ample time for that.,like during dinner,but not for lunch....drinking water in between food,disturbs my hajma.someone told me i am diluting my digestive juices lol

[echarcha]

eating slowly works for me and the salad trick too,but you need ample time for that.,like during dinner,but not for lunch....drinking water in between food,disturbs my hajma.someone told me i am diluting my digestive juices lol

Nahi re... drinking water does nothing wrong. I get proper two times :shit: and no problems. Its all a myth about drinking water. Offcourse if you down litres of water then you will feel bloated.

BUt as you said, you need to eat quickly at lunch. Yes, you have to train your mind that whatever I am eating is going to fill my stomach.

I am not a doctor, but I think the stomach sends a signal to your brain that 'I am full'. However this signal arrives about 10 minutes late or so. Hence you keep eating thinking you are not full. I have realized that eating and then waiting a while helps. I mean finish your lunch, and then you will notice within 10 or 15 mins that the signal has arrived to your brain and you are feeling full.

[Rakhi]

I mean finish your lunch, and then you will notice within 10 or 15 mins that the signal has arrived to your brain and you are feeling full.

This is new to me. I ill have to try telling my brain that my stomach is full this afternoon; hopefully it listen and comprehends.

[YedaAnna]

This is new to me. I ill have to try telling my brain that my stomach is full this afternoon; hopefully it listen and comprehends.
The key is to eat a little less than what you normally eat. It takes about 20 minutes for it to register. Also, drink a good 8-10 ounces of water with every meal.

[sunnykode]

The key is to eat a little less than what you normally eat. It takes about 20 minutes for it to register. Also, drink a good 8-10 ounces of water with every meal.
is it with the meal or after the meal? even bhau has mentioned in the above post to drink lots of water. I try to keep 10-15 mins gap after meals and then drink water. Have read somewhere to do so, don't remember where :confused:

[YedaAnna]

is it with the meal or after the meal? even bhau has mentioned in the above post to drink lots of water. I try to keep 10-15 mins gap after meals and then drink water. Have read somewhere to do so, don't remember where :confused:
I drink a full glass after the meal. Feels full right away. Also, it's a good excuse for saying NO to the wife who is usually bent upon overfeeding me as if I were her long-lost brother. "See I drank my glass of water and I'm full now. So, no more food now alright?" :D

[sunnykode]

I drink a full glass after the meal. Feels full right away. Also, it's a good excuse for saying NO to the wife who is usually bent upon overfeeding me as if I were her long-lost brother. "See I drank my glass of water and I'm full now. So, no more food now alright?" :D
Filling stomach with water sounds good, even i do it, But what happens after couple of hours? Water will be out soon. How many of you feel hungry after 3-4 hrs or less ?

[Rakhi]

Filling stomach with water sounds good, even i do it, But what happens after couple of hours? Water will be out soon. How many of you feel hungry after 3-4 hrs or less ?

I think its OK to feel hungry after 4 hours. I heard that it takes about 4 hours to digest a well balanced food. So, feeling hungry after 4 hours is no ig deal. Have a snack.

[sunnykode]

I think its OK to feel hungry after 4 hours. I heard that it takes about 4 hours to digest a well balanced food. So, feeling hungry after 4 hours is no ig deal. Have a snack.
I normally try to have dinner by 8:30 and am up until 1 everyday.
So after dinner I often feel hungry at about 12-12:30:D. And that is too late for even a snack:confused:. End up eating banana or so and drink lots of water and try to sleep.
But more water means more restroom visits in the night:doh:

[echarcha]

My regimen is pretty simple.

Breakfast at around 8:00AM.
Protein snack (usually protein shake/drink) around 10:30AM
Lunch around 12:30PM
Protein snack around 4:00PM
Dinner around 7:30 - 8:00PM

I feel full throughout the day and dont need to snack on anything else. If at all I feel a bit hungry in the interval between post lunch snack and dinner, then I chew two or three plain unsalted walnut halves. Chew them slowly and drink water. Feels good.

If I have to work late night and feel hungry around 11 or 11:30PM then I have a low fat or zero fat string cheese stick. That is quite rubbery to chew on and is all protein.

Rakhi tai, just eat at your normal pace, drink a full glass of water and then within 10 to 15 minutes of your meal, your brain should get the signal that your stomach is full.

As for eating a bit less, in Marathi we say 'Don ghas kami jev' means have a couple of bites less.

[sunnykode]

Just read this article, thgt will post here

Link (http://realbeauty.yahoo.com/indulge-detail/post/dove_indulge/25/top-diet-myths-busted.html)

Myth: Carbohydrates cause insulin-resistance and weight gain.
Reality: Weight gain is caused by consuming more total calories and getting less physical activity. High-protein, low-carbohydrate diets are low in calcium, fibre and healthy phytochemicals (plant chemicals) found in legumes and pulses. "Some dietitians recommend vitamin-mineral supplements, but supplements are for boosting deficiencies, and not a replacement for natural nutrients found in food," says Rekha Sharma, chief nutritionist, Medanta..
Myth: Eat dinner before 7 pm.
Reality: Dinner should be had three hours before bedtime, but if your lifestyle doesn't allow it, don't fret. It's better to have a nutritious dinner late than an oily snack early. Make sure you don't go to bed immediately after eating. Give your body time to digest the meal.
Myth: Milk, dairy cause weight gain.
Reality: Milk is almost a complete meal in itself as it contains 14 important nutrients, including protein and calcium. "Calcium from milk is more easily absorbed by the body than from plant sources. Milk also contains conjugated linoleic acid that reduces fat, preserves muscle tissue and acts as a natural diet suppressant, leading to weight loss," says Khosla.
Myth: Don't mix carbs with proteins, or mix two proteins in one meal.
Reality: This is just another form of a mono-diet based on the principle that monotonous food forces you to eat less. The trick is to have a mix of both, so go for complex carbohydrates found in wholegrains, legumes, pulses and nuts along with proteins in meats, dairy and legumes needed to build, maintain and replace tissue. "Successful weight loss is about lifestyle management- losing weight and keeping it off for at least five years - is basically about eating fewer calories than you burn off," says Sharma.


It's simple math, really, wisdom you get off of a carton of breakfast cereal. Your daily 'stay-fit, not hungry' diet should contain:
Vegetables: 3 to 5 servings of vegetables a day. One serving includes: 1 cup raw, leafy vegetables 1/2 cup other vegetables, cooked or raw 3/4 cup vegetable juice
Fruit: 1 to 3 servings of fruits. One serving includes: 1 medium piece of fresh fruit 1/2 cup chopped or canned fruit 3/4 cup fruit juice 1/4 cup dried fruit
Grains: 6 to 8 servings of legumes, pulses, cereal, rice and pasta. One serving includes: 1 roti, 1 slice of bread or 1/2 cup of cooked rice One bowl of cooked dal 30 gm of cereal
Dairy: 2 to 3 servings of low-fat milk, yogurt or cheese. One serving includes: 1 cup milk or yogurt, 50 gm cottage cheese, 30 gm processed cheese
Proteins/good fats: 2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts. One serving includes: 100 gm of cooked lean meat, poultry or fish 1/2 cup cooked beans 1 egg white
Avoid hydrogenated vegetable fats such as vanaspati, margarine and those used in commercially-prepared deep fried food. Cut back on sodium, found in table salt and processed foods; raises blood pressure.


Now how many of you follow such diet :D

[amritvani]

Just read this article, thgt will post here


Now how many of you follow such diet :D

I follow them religiously (only when the blood test doesn't come normal).

[Chandni]

wow 5 years :)
Have to ask, what is your motivation? I have been only working out seriously for 4 months and some days I feel l like skipping workout all together and just sit home and relax :D.

I have a passion for being outdoors . Hiking trips to the countryside and all you know . In India I was part of the Grassroots organization which used to organize trips to the Sayadhris . It started off as a way to increase my stamina for long trails . Gradually I got fascinated by mountain climbing. My older cousin he is a weightlifter and used to go on climbing trips to the North all the time . He started pushing me on this exercise regimen . It has stuck still .

I wanted to go to Nepal to scale the Annapurna with my cousin . My mom still thinks I am crazy to actually do something like this . Girls are supposed to be homemakers and not act rough and tough . :D . Anyway I cracked my lower rib caused by a fall and that was it no more climbing and all .

Now in the USA I can maybe relive that again . The Denali in Alaska looks so inviting you know . Very beautiful glaciers . I hope I can do it soon . But have to keep it a secret from my Mom or she is going to kill me :D

[YedaAnna]

I must say, Ms. Chandni has a very vivid imagination :D

[Chandni]

DO NOT INJURE YOUR KNEES!

Some morons run like crazy in the gym on the treadmill for endless minutes. You must be knowing how to run but my instructor told me that there is a way to train for running long durations. She always tracks my progress and always warns about how I should progress, etc. I am not yet down to the weight where my knees can be safe from injury caused by long distance running. So no half marathons or such for me yet.

And then I do run for sake of a good cardio and not for joining some marathon group. Mere ko to Salman ki tarah mutton ki dukaan banane ka hain!! :D

Echarcha,

Cycling and swimming are very good exercises if one wants minimum impact on the knees. 1 pound of extra weight is equivalent to 3 pounds of pressure on the the knees so you really need to watch your weight if you intend to do high impact exercise. :D.

Salman has lot of mutton true . :D . very hot except i dont like his face. I think I will stick to Sanjay Dutt only .

[Chandni]

I must say, Ms. Chandni has a very vivid imagination :D

you agree na ... hehe , you know when you are at home alone all the time your mind wanders here there and everywhere .

[sunnykode]

Echarcha,

Cycling and swimming are very good exercises if one wants minimum impact on the knees. 1 pound of extra weight is equivalent to 3 pounds of pressure on the the knees so you really need to watch your weight if you intend to do high impact exercise. :D.

Interesting fact. so ppl who are 10-15 pounds overweight, tend to exert 30-45 pounds of pressure on the knee :eek:.

[raniraja]

you agree na ... hehe , you know when you are at home alone all the time your mind wanders here there and everywhere .You can use this (http://www.echarcha.com/forum/showthread.php?t=35734) thread then :D

[YedaAnna]

Interesting fact. so ppl who are 10-15 pounds overweight, tend to exert 30-45 pounds of pressure on the knee :eek:.
It's more like eight times Sunny!

Look here. (http://www.time.com/time/health/article/0,8599,1948208,00.html)

[sunnykode]

It's more like eight times Sunny!

Look here. (http://www.time.com/time/health/article/0,8599,1948208,00.html)
good article, will read at home.
:rep: later, need to spread some before

[viking]

Weight Training

While on weight training some trainers insist that one should concentrate on repetitions, meaning if you are doing dumbell curls you need to ensure you do 15 repetitions in such a way that the last three repetitions are difficult to do.

My question is what if you use heavier dumbells and do only 7 repetitions instead of 15, will that help in building muscles faster?

[JaiSpeaks]

Yes you can use lower weights with more reps or greater weight with less reps.

Both will work

[echarcha]

Weight Training

While on weight training some trainers insist that one should concentrate on repetitions, meaning if you are doing dumbell curls you need to ensure you do 15 repetitions in such a way that the last three repetitions are difficult to do.

My question is what if you use heavier dumbells and do only 7 repetitions instead of 15, will that help in building muscles faster?

There are two things when doing weights
1) Muscle Pump - Here your aim is to push the limits. So you do heavier weights than you can do and obviously you end up doing very few because your muscles tear down faster and you give up early. This helps to tear down muscles rapidly and when you supplement them with good protein intake, you are building muscles. However, you cannot do this without doing the lesser weight high repetitions routine.

2) Resistance or Stamina - Here you do lower weights but for longer duration or sets. So you do 25 pound dumbell curls 15 reps to complete 3 sets. This gets your muscles used to lifting weights. Then you gradually increase the weights.

You never do both on the same day. The day you decide you are doing your muscle pump, you better warm up very well with proper cardio for 10 minutes at least. Then you go for one set of lower weights for 15 reps or so. Then you bump the weight up and then do fewer reps and sets.

[deshpremi]

Chalo sab ne apne workout routine bata diye....

Proof of the pudding is in eating it....pics are welcome.. or just write your vital stats.

I will start....

Height: 5 ft 7 inch (I know I am short)
Chest: 42 inch
Thigh: 23 inch
Calf: 15 inch

Will post bicep etc later.... ab aur koi bolo...

Expecting big numbers from Yeda and EC bhai

[raniraja]

Chalo sab ne apne workout routine bata diye....

Proof of the pudding is in eating it....pics are welcome.. or just write your vital stats.

I will start....

Height: 5 ft 7 inch (I know I am short)
Chest: 42 inch
Thigh: 23 inch
Calf: 15 inch

Will post bicep etc later.... ab aur koi bolo...

Expecting big numbers from Yeda and EC bhai
Height : 4'8"
weight : 82kg
chest : 43"
waist : 52"
Calf : dont know
Thigh : dont know
Head : bloated


Now where's that damned pudding ? :D

[milanfanabhi]

cardio leads to loss of fat as well as muscle.If you count your calories..pick your weights and push the fork down...a good body is inevitable.

[deshpremi]

Height : 4'8"
weight : 82kg
chest : 43"
waist : 52"
Calf : dont know
Thigh : dont know
Head : bloated


Now where's that damned pudding ? :D

Meri Rani, mere Raja.... tera tarazu hila ke tujhe Rape kiya (repped ya)... amazing

[raniraja]

Meri Rani, mere Raja.... tera tarazu hila ke tujhe Rape kiya (repped ya)... amazing:adaab: I may have exaggerated by an inch or two but the hand of God guided my keyboard and now my truth is out, so c'mon echans - confession time :D

[YedaAnna]

Deshpremi, abhi mereko kya Hulk Hogan samjhela hai tum? :D Apun mango (aam) people hai. Apna koi bachda (calf) wachda nahie hai. Sirf tangdi hai, woh bhi mareli murgi types :D

Kad: 5 phut 7 inch (chota chattri)
Wajan: 140 paund
Charbi: 17 pratishat

[sunnykode]

wa wa kya stats dale hai logo ne.
Just curious how do you guys know your biceps/calves? Measured it recently, or do it often :D

[echarcha]

cardio leads to loss of fat as well as muscle.If you count your calories..pick your weights and push the fork down...a good body is inevitable.

Cardio pushes down fat content but not muscle. When you lose fat you feel you have lost muscle but its just the fat around your muscles which is going down. YOu have to supplement your cardio with protein to ensure you keep repairing and building muscle.

[echarcha]

My body building idol!!

http://imgur.com/RyqJL.jpg

http://imgur.com/kUBPd.jpg

http://imgur.com/RIpqu.jpg

[raniraja]

.. YOu have to supplement your cardio with protein to ensure you keep repairing and building muscle.Protein takes longer to digest than sugars, so what is the point of consuming protein foods soon after exercise? Aren't the protein requirements taken care of by regular thali comprising of dal, chawal, roti, sabzi, salad, fruit etc?

[sunnykode]

Protein takes longer to digest than sugars, so what is the point of consuming protein foods soon after exercise? Aren't the protein requirements taken care of by regular thali comprising of dal, chawal, roti, sabzi, salad, fruit etc?
RR bhai, I am not sure of other guys, but in US maintaining a regular diet is not easy. To begin with I make only one sabzi a day and eat it with rice or may be tortilla (not exactly chapati ). Even dal consumption for me once a week or may be twice.
Married couples may have luxury of making all around food, but if husband and wife both are working, these things get messy.
So mostly the regular diet itself is not enough and so have to take protein supplements and so (again speaking for myself).
And if you are involved in serious exercise then body needs more supplements, even though i have been working out regularly only for 4 months now, I feel the need to eat healthy and consume protein rich food.

[raniraja]

RR bhai, I am not sure of other guys, but in US maintaining a regular diet is not easy. To begin with I make only one sabzi a day and eat it with rice or may be tortilla (not exactly chapati ). Even dal consumption for me once a week or may be twice.
Married couples may have luxury of making all around food, but if husband and wife both are working, these things get messy.
So mostly the regular diet itself is not enough and so have to take protein supplements and so (again speaking for myself).
And if you are involved in serious exercise then body needs more supplements, even though i have been working out regularly only for 4 months now, I feel the need to eat healthy and consume protein rich food.Right. It's the same story with singles all over the world :D.

In India, singles (specially single males) may not even have a fridge at home, or it may be full of bottles of different colors and a lot of stuff that goes in the fridge but doesn't come out for months :).

[echarcha]

Protein takes longer to digest than sugars, so what is the point of consuming protein foods soon after exercise? Aren't the protein requirements taken care of by regular thali comprising of dal, chawal, roti, sabzi, salad, fruit etc?

roti, subji all have carbohydrates and almost no protein. Protein after workout helps to build up torn down muscles. Dal or lentils are good source of protein BUT you need to ingest much more daal to get the same amount of protein as say an egg or chicken breast. Daal has lots of carbs too.

After a workout your metabolism is in high gear and the proteins break down faster than at say your regular meal time.

I have noticed the difference of taking protein after a workout. Muscles which are in pain due to exercise dont pain for a longer duration. Also you see the build up of muscles.

[aragorn]

roti, subji all have carbohydrates and almost no protein. Protein after workout helps to build up torn down muscles. Dal or lentils are good source of protein BUT you need to ingest much more daal to get the same amount of protein as say an egg or chicken breast. Daal has lots of carbs too.

After a workout your metabolism is in high gear and the proteins break down faster than at say your regular meal time.

I have noticed the difference of taking protein after a workout. Muscles which are in pain due to exercise dont pain for a longer duration. Also you see the build up of muscles.


Yeah. True. Since i have started taking protein shake after workout, i m recovered from pain faster than usual.

[raniraja]

Muscles which are in pain due to exercise dont pain for a longer duration. Also you see the build up of muscles.

Yeah. True. Since i have started taking protein shake after workout, i m recovered from pain faster than usual.
One sec.. A a guy who does regular exercise, how often does he experience pain after exercise? Certainly not long lasting pain. It is natural and goes away soon. Only overexercising will cause pain.

For someone who has just started to do exercises, it is a different matter. There will be pain for 2-4 days (48-72 hrs are the worst).

Can someone please also relate the pitfalls of using protein supplements? Any contraindications etc. Because unless prescribed by a competent medical practitioner, such intake of amino acids may cause strain on the digestive organs.

[YedaAnna]

One sec.. A a guy who does regular exercise, how often does he experience pain after exercise? Certainly not long lasting pain. It is natural and goes away soon. Only overexercising will cause pain.

For someone who has just started to do exercises, it is a different matter. There will be pain for 2-4 days (48-72 hrs are the worst).

Can someone please also relate the pitfalls of using protein supplements? Any contraindications etc. Because unless prescribed by a competent medical practitioner, such intake of amino acids may cause strain on the digestive organs.
Dude, we are talking about protein shakes or a simple protein bar and not injecting yourself with steroids :D You don't need a competent medical practitioner's prescription to buy a protein bar :D

[echarcha]

Dude, we are talking about protein shakes or a simple protein bar and not injecting yourself with steroids :D You don't need a competent medical practitioner's prescription to buy a protein bar :D

raniraja, having a protein shake or bar is not going to hurt you, but help you recover faster.

Natural protein is not very easy to get unless you eat chicken, lean meat, eggs and certain pulses. But you cannot eat a chicken right after gym. Imagine carrying a tandoori chicken to gym for post workout snack :D

[raniraja]

Well, I use sabudana chiwda :)

[sunnykode]

Well, I use sabudana chiwda :)
sabudana chiwda hass lot of fat in it if I am not wrong:o, so not a good option RR:D.

[echarcha]

Well, I use sabudana chiwda :)

Sabudana or Tapioca is mostly starch and carbs. Has almost zero to zero protein.

[echarcha]

Well, I use sabudana chiwda :)

If you are a veggie, then do this.

Soak some pulses like harbara (green grams), mung, matki, kala chana in a small katori overnight. It will soften up by morning. After a work out have this. It has some good complex proteins which help a lot. I dont know the exact recipe but the pehelwans from my native place have this as the first thing in the morning before going to the akhada. Offcourse they have eggs too, but this pulse/lentil mixture helps too.

[Rakhi]

I normally try to have dinner by 8:30 and am up until 1 everyday.
So after dinner I often feel hungry at about 12-12:30:D. And that is too late for even a snack:confused:. End up eating banana or so and drink lots of water and try to sleep.
But more water means more restroom visits in the night:doh:

I usually have my dinner (on weekdays) between 6:00 PM and 6:30. At about 9:00 is when I usually have cereal or even an apple. That holds me goo until I wake up.

[sunnykode]

I usually have my dinner (on weekdays) between 6:00 PM and 6:30. At about 9:00 is when I usually have cereal or even an apple. That holds me goo until I wake up.
couple of my American friends follow the same routine. I go to gym at about 6:3-7 and food after gym, but need to get my sleeping habits in check:(. That should fix late night snack problem:D

[Rakhi]

couple of my American friends follow the same routine. I go to gym at about 6:3-7 and food after gym, but need to get my sleeping habits in check:(. That should fix late night snack problem:D

Good thing about having dinner by 6:30 is that it will all be digested by the time you hit bed.

Sunny, I read your other posts about not being able to make dal/subzi on a daily basis; I can share a few tips with you, if you like. I follow them because both hubby and I have full time jobs and both of us are tired by the time we reach home.

[swami]

Good thing about having dinner by 6:30 is that it will all be digested by the time you hit bed.

Sunny, I read your other posts about not being able to make dal/subzi on a daily basis; I can share a few tips with you, if you like. I follow them because both hubby and I have full time jobs and both of us are tired by the time we reach home.

And why are you waiting for his yes :dontknow:

Jaldi jaldi tips post karo :D

[sunnykode]

Good thing about having dinner by 6:30 is that it will all be digested by the time you hit bed.

Sunny, I read your other posts about not being able to make dal/subzi on a daily basis; I can share a few tips with you, if you like. I follow them because both hubby and I have full time jobs and both of us are tired by the time we reach home.
pls do pls do. :D

[ShivSainik]

I used to exercise regularly (3-4 times a week without miss) till december (before going to India), since coming back I am pretty irregular because of usual bad excuse - time !

I think I am lacking motivation because I am too busy and combined that with fact that neither I am gaining much weight (may be because of eating habits) nor do I have any medical conditions (touch wood !). But of course I don't want to wait until I get any of these and really want to start back my routine ASAP.

I used to do 20 mins cardio (TM or elliptical) followed by 30 mins of weights. In India I used to go to gym 6 times a week (weight training in proper desi gym) and 2 times a week for swimming for 45 minutes. I was in top shape then :(

[sunnykode]

I used to exercise regularly (3-4 times a week without miss) till december (before going to India), since coming back I am pretty irregular because of usual bad excuse - time !

Citing time as reason, i did not work for almost 3 years and i put on so much of weight that now even after 4 months workout, I am no where near normal weight:o

I think I am lacking motivation because I am too busy and combined that with fact that neither I am gaining much weight (may be because of eating habits) nor do I have any medical conditions (touch wood !). But of course I don't want to wait until I get any of these and really want to start back my routine ASAP.

I used to do 20 mins cardio (TM or elliptical) followed by 30 mins of weights. In India I used to go to gym 6 times a week (weight training in proper desi gym) and 2 times a week for swimming for 45 minutes. I was in top shape then :(
swimming is something I want to start doing regularly. Used to swim regularly in India, after coming to US have been to lazy and have become round now:o

[Rakhi]

And why are you waiting for his yes :dontknow:

Jaldi jaldi tips post karo :D

pls do pls do. :D

Some of you might find this a bit weird but here we go any way. The first tip is what I follow and the second tip is what my sister follows.

1. Chop the veggies during weekend. (Dirty didnt like this tip) It saves me good 20-30 mins during the weekday. All you need to do during weekdays is chop chili or onion, if you are using it. I even chop spinach, methi, drumsticks and coriander for dal! Then all I do is switch on the pressure cooker. (there are exceptions: like bringal, potatoes)
Another thing is that, when ever I cook, I make sure that I use boiling water. Ex: If i am making dal or rice, I first boil the water in a kettle and use this boiling water. This brings down the cooking time by at least 10-12 mins.
Also, If I am using veggies like potatoes, beets, beans, carrots, cauliflower and even bringal for curry or fry, I microwave them for 10-12 mins (whie I get other ingredients like onion ready). This brings down the cooking time sometimes by 15-20 mins!

This way, all my cooking is done in at the most 30 mins or 45 max (rice/roti, Dal and subzi). The only thing I chop 100% fresh is for my salads.

2. Sis does all her cooking during weekends and stores them in different containers in freezer. Trust me, it still tastes as good as fresh when you de-frost it and re-heat. She uses this method because she is too busy with her toddler.

[sunnykode]

Some of you might find this a bit weird but here we go any way. The first tip is what I follow and the second tip is what my sister follows.

2. Sis does all her cooking during weekends and stores them in different containers in freezer. Trust me, it still tastes as good as fresh when you de-frost it and re-heat. She uses this method because she is too busy with her toddler.
Thanks for the tip rakhi Ji. God bless you:up:.
I made dal in more quantity over the weekend and have stored it in freezer, planning to have it tomorrow:D.
Both 1. and 2. written above requires lot of planning:o, but it saves time and is more convenient.

[raniraja]

When I feel the need for such pre-cooked / cut things, I prepare masala in advance. Ginger garlic paste + onions sauteed / half-fried (takes out the smell). That way, one only needs to chop the vegetable while the masala is reheated and dry masalas added.

Hot water is a great time-saver if you are not using a pressure cooker.

Once I chopped and half-fried 2 kgs of onions :) lasted me about 10 days.

[Rakhi]

Once I chopped and half-fried 2 kgs of onions :) lasted me about 10 days.

Doesnt it get oily?

[sunnykode]

When I feel the need for such pre-cooked / cut things, I prepare masala in advance. Ginger garlic paste + onions sauteed / half-fried (takes out the smell). That way, one only needs to chop the vegetable while the masala is reheated and dry masalas added.

making masala paste is something even my mom suggested. Just not sure if it will stay good:confused:

Once I chopped and half-fried 2 kgs of onions :) lasted me about 10 days.
Oh God tussi great ho :D

[Rakhi]

making masala paste is something even my mom suggested. Just not sure if it will stay good:confused:



I also never tried making masala in advance. Sunds like a good idea; the only limitation (other than the oily part) i can think of is that it will limit you to use the kind of taste every day, if you know what I mean.

[raniraja]

making masala paste is something even my mom suggested. Just not sure if it will stay good:confused:GG paste stays good for even a month !! Add a lot of oil in it, it stays like achar. You can drain the oil off before you use a spoonful or whatever for cooking. This is a major trick in chinese restaurants.

Same with fried onions. Fry them till just past the saute stage, before they start browning. You have to put a tight lid on them to prevent your fridge from stinking. But it is well worth the effort. Cooking/ half cooking vegetables and refrigerating and then reheating can cause loss of their nutritional value.

Of course, the other option is the ready mix masala powders, those too save a lot of time, if you can get used to them and trust their hygienic value :)

[raniraja]

I also never tried making masala in advance. Sunds like a good idea; the only limitation (other than the oily part) i can think of is that it will limit you to use the kind of taste every day, if you know what I mean.Not really, unless you are also adding the dry masalas at the same time. Ginger/ garlic/ onion are generic to almost preparations. Unless you use chopped ginger in one item and paste in another (same with onions).

That is another reason for using chopped onions, you can save them sauteed, not browned, since some dishes may require sauteed onions. With onion paste, it is very difficult to stop halfway before the browning stage. Also, onion paste is a bitch to reheat because for about 20-30 gm of GG, you may be using about 150 gms of onions. Onion paste will need a lot of attention during reheating since it tends to stick to the pan.

[Rakhi]

Sounds like a good idea RR. Will have to try this once and see if this would work for me.

[amritvani]

Not really, unless you are also adding the dry masalas at the same time. Ginger/ garlic/ onion are generic to almost preparations. Unless you use chopped ginger in one item and paste in another (same with onions).

That is another reason for using chopped onions, you can save them sauteed, not browned, since some dishes may require sauteed onions. With onion paste, it is very difficult to stop halfway before the browning stage. Also, onion paste is a bitch to reheat because for about 20-30 gm of GG, you may be using about 150 gms of onions. Onion paste will need a lot of attention during reheating since it tends to stick to the pan.

raniraja, amazing, are you a pro or is this just experience?

do you guys eat subjis with masala every day? I make curries with lauki, beans, cauli flower, cabbage, baingan - none of which use garlic / ginger masala. I just put goda masala (except cauli flower) and some dry powders and that's it. Onion and garlic turn up in tadka daal, ginger only in chhole / rajma probably over the weekends. On a daily basis it doesn't take any time for masala prep.

[raniraja]

raniraja, amazing, are you a pro or is this just experience?

do you guys eat subjis with masala every day? I make curries with lauki, beans, cauli flower, cabbage, baingan - none of which use garlic / ginger masala. I just put goda masala (except cauli flower) and some dry powders and that's it. Onion and garlic turn up in tadka daal, ginger only in chhole / rajma probably over the weekends. On a daily basis it doesn't take any time for masala prep.Apna to ek hi formula chalta hai, for almost all preparations :). The variation being that with yellow dals I don't use haldi. That apart, even the dry masala is more or less fixed. Akele ke liye zyada experiment karne ka mood nahi hota. The other problem is how much vegetable does one buy for single aadmi.

Oh yes, the recipe varies with different parathas.

Recently, I got a maid to do the cooking twice a day (THANK GOD!!). So, it is also to teach them how to cook according to my taste :), having a simple formula helps a lot.

[YedaAnna]

Apna to ek hi formula chalta hai, for almost all preparations :). The variation being that with yellow dals I don't use haldi. That apart, even the dry masala is more or less fixed. Akele ke liye zyada experiment karne ka mood nahi hota. The other problem is how much vegetable does one buy for single aadmi.

Oh yes, the recipe varies with different parathas.

Recently, I got a maid to do the cooking twice a day (THANK GOD!!). So, it is also to teach them how to cook according to my taste :), having a simple formula helps a lot.
maid huh? ;) is this how your cooking sessions go every day with her? :D

oHmRzwtvxo

[swami]

The variation being that with yellow dals I don't use haldi.


Do you use Haldi only for colour ?


Haldi should be a must in every dish,google the benefits of haldi.

[sunnykode]

Do you use Haldi only for colour ?


Haldi should be a must in every dish,google the benefits of haldi.
I use haldi in every dish I make. Haldi, jeera and rai is the must:D

[landyaBhai]

Has anyone tried the P90X workout routine

[raniraja]

Has anyone tried the P90X workout routinewhat is that?

[Premi]

what is that?


P90X

simple ...Pee at 90` angle with X cross legs.

[sunnykode]

Has anyone tried the P90X workout routine
No idea sir jee. thoda detail do pls
P90X

simple ...Pee at 90` angle with X cross legs.

:rotfl::rotfl:

[Chandni]

You can try this killer work out .
Go to her channel .
she has some really high power workouts on her site

http://www.youtube.com/watch?v=jK_TXjN_73k

And please guys, dont look at her , only her workout

[sunnykode]

You can try this killer work out .
Go to her channel .
she has some really high power workouts on her site

http://www.youtube.com/watch?v=jK_TXjN_73k

And please guys, dont look at her , only her workout

many of the points she says are mentioned in this thread :D

[sunnykode]

Interesting read

Link (http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Why-we-crave-for-specific-foods/articleshow/5944729.cms)

Why we crave for specific foods

All of us must have felt that uncontrollable craving to have chocolates, potato chips, or any other specific food item. Now, researchers have delved deep to find out why do we get intense desires to eat certain foods.

Psychological scientists Eva Kemps and Marika Tiggemann of Flinders University, Australia, review the latest research on food cravings and how they may be controlled in a recent study.

What makes food cravings different from hunger is how specific they are. Many of us experience food cravings from time to time, but for certain individuals, these cravings can pose serious health risks

Many research studies suggest that mental imagery may be a key component of food cravings — when people crave a specific food, they have vivid images of that food.

Results of one study showed that the strength of participants'' cravings was linked to how vividly they imagined the food.

Mental imagery (imagining food or anything else) takes up cognitive resources, or brainpower.

In one experiment, volunteers who were craving chocolate recalled fewer words and took longer to solve math problems than volunteers who were not craving chocolate.

According to the researchers, these findings indicate that "engaging in a simple visual task seems to hold real promise as a method for curbing food cravings."



So guys when you crave for a specific food item then engage yourself in some other visual task :up:

[Chandni]

many of the points she says are mentioned in this thread :D
Ok then only you are allowed to oogle the girl .. hehehe

[joshlogann]

My daily Exercise Routine :

- Daily morning walk 30 minutes
- Daily morning 20 minutes workout
- Daily evening I do aerobics exercise
- Every Sunday I do Yoga

[sunnykode]

My daily Exercise Routine :

- Daily morning walk 30 minutes
- Daily morning 20 minutes workout
- Daily evening I do aerobics exercise
- Every Sunday I do Yoga
do you mind sharing some yoga techniques with us?
I want to start practicing yoga and been thinking of it since ages, but never really know what exercise to do :D

[swami]

do you mind sharing some yoga techniques with us?
I want to start practicing yoga and been thinking of it since ages, but never really know what exercise to do :D

Kya moderators hai yaar,gareeb ko pehle ban karte ho fir yoga technik puchte ho,ab sach sach bata tune ban kiya ya Jai ne :whacky:

[Premi]

Kya moderators hai yaar,gareeb ko pehle ban karte ho fir yoga technik puchte ho,ab sach sach bata tune ban kiya ya Jai ne :whacky:


jai ne kiya hoga agar savita ne kiya hota to yago technique thode hi poochhta :smartass:

edit/add: ya masti ke liye bhi poochh sakta hai ... ki ban kar diya ab bol kya technique hai bol bol...:rotfl:

[sunnykode]

jai ne kiya hoga agar savita ne kiya hota to yago technique thode hi poochhta :smartass:

edit/add: ya masti ke liye bhi poochh sakta hai ... ki ban kar diya ab bol kya technique hai bol bol...:rotfl:
:D:D..... pata nahi yeah ban ho gaya :).

[raniraja]

for the gym buffs :


London, February 7, 2011
Outdoor exercise healthier than gym workouts: study


A new study has found that going for a run outdoors is better than exercising in the gym because it has a positive impact on mental, as well as physical health.

The study found that exercise in natural environments was linked to greater feelings of revitalization, increased energy and positive engagement, reports the Telegraph.

Also levels of tension, confusion, anger and depression were lowered by exercising outside.

A team at the Peninsula College of Medicine and Dentistry looked at data from sources including 11 trials involving 833 adults.

All compared the relative merits of outdoor exercise compared to indoors.
Apart from improved mental health benefits, the study also reported greater enjoyment from exercising outside, and a higher likelihood of continuing with the exercise regime.

The study has been published in the journal Environmental Science and Technology.
http://www.thehindu.com/health/fitness/article1165135.ece

(http://www.frontlineonnet.com/)

[Rakhi]

for the gym buffs :



(http://www.frontlineonnet.com/)

True, sometimes the weather wouldnt be good for outdoor exercise though.

[raniraja]

True, sometimes the weather wouldnt be good for outdoor exercise though.right.. but anyway this is traditional wisdom - morning walk - barefeet on the grass with morning dew etc.

[Premi]

right.. but anyway this is traditional wisdom - morning walk - barefeet on the grass with morning dew etc.

shovelling snow outside can replace the walking/jogging for those snowy days. :D

[raniraja]

shovelling snow outside can replace the walking/jogging for those snowy days. :DSahi baat hai.. same with gardening.

[sunnykode]

shovelling snow outside can replace the walking/jogging for those snowy days. :D
OMG shovellings snow is a pain.
As for research RR, yes runing outside is much better. But if it is snowing outside? In US weather outside is not much favorable.....so gym gindabad.:D