So what if we told you that by channelling that willpower of yours in the right direction you can easily achieve all your health goals and even more? That is precisely how Nikhil achieved the transformation that he did; a loss of 33 kgs in 2 years! Sounds hard to believe, doesn’t it? Well, willpower has a huge role to play in the whole transformation!Nikhil was never the quintessential over-weight or obese guy, but at 6’2” he weighed 118, which wasn’t exactly a healthy goal weight! It took a little time for him to realize that losing weight for him would only prove to be a boon in the long run, but when he did, there was no stopping from there on out!

Nikhil started working out and following a strict diet from 2016, and from then till now his weight loss and muscle gain have been tremendously inspiring. His diet plan too started off with him following shredding, then he switched to low carb. After a low carb diet, he made a switch to ketogenic diet and now he has started following a high-protein, high fat and low-carb diet.

Shredding, being a restricted calorie diet plan is a detox cleansing plan, that enabled him to lose weight and fat efficiently and quickly. But being a calorie restrictive diet, it was something that should not be followed for more than an extended amount of time! After that, both low-carb and keto diets helped with controlling his appetite, enabled fat loss, and also effectively helped him lose more weight! The high-protein, high-fat and low-carb diet enabled him to intake the right amount of carbs twice-thrice a week which in turn has helped him in to gain bulkiness in muscles.

Falling off of the wagon was out of the question for him, and this is where his willpower came into play brilliantly! With the diet he followed, he made sure that he listened to his gym instructed diligently so that he could achieve his fitness goals even more efficiently and apart from this, he makes sure that he gets his weekly dose of cardio and sprints by indulging in them twice a week!

The drastic change that his diet also went through made a great deal of difference to his health and contributed very effectively to the transformation that he has achieved till date. From eating mostly junk in his earlier years to indulging in healthier diets and habits, Nikhil has been able to achieve what many people have seldom been able to do; turn his life around completely!

We cannot express how very proud we are of Nikhil and the brilliance that he has achieved in these two years thanks to his willpower, diet and lifestyle change! We are sure that he will continue on this beautiful path and inspire many others!

If you are someone who is looking to make a change in YOUR lifestyle and are hoping to incorporate a healthy diet and workout plan into your everyday life, then feel free to contact us! We are always here for you!

The post Transformation Journey: Nikhil Dhawan! first appeared on Fit Foodies Mantra.

With all those rigorous workouts and strict diets in store, the 6-packs are like the light at the end of a tunnel, always a mere reach away aren’t they? Dedication and hard-work are something that go a long way when it comes to helping you achieve this very goal! However, what if we told you that you needn’t hit the gym every day to do just that? Surprised? Well, check out our list of the Top 3 ways to get those 6 packs faster then!

Hydrate:

No matter however many times we might have mentioned this, but it somehow still doesn’t seem enough! Hydrate! Keeping yourself hydrated and well-watered can make or break all your efforts to achieve those perfectly sculpted 6-packs! There is a reason behind it though!

You see, when you are well-hydrated, your body helps you give your metabolism a boost, that in turn helps you burn more belly fat which in turn paves your way towards achieving those amazing 6-packs! And as water is something that ends up making you feel fuller for longer, it also helps you eat less, and thus makes you lose weight too! A win-win situation, isn’t it?

Cardio All the way!

Cardio is basically any form of exercise that helps to increase your heart rate! When you decide to include cardio in your workout routines, you make sure that you end up burning extra fat, especially belly fat, thus helping your abdominal muscles to be more visible!

When you do cardio for merely 3-4 times in a week with diligence, it was found that there was a significant reduction of the belly fat of people. And it was also discovered that the more cardio a person did, the more the chance of the person losing more belly fat! Simple rules really, but definitely something that needs to be followed with the utmost dedication in order to achieve your goals.

Yes to Protein:

Another sure shot way of paving a deeper and wider path towards your destination of getting 6-pack abs is by increasing your protein intake! Did you know that any high-protein food helps you lose weight and cuts down on belly fat too! You see, when you increase your protein intake, you end up decreasing your calorie intake significantly!

Apart from that, they also brilliantly help supporting muscle growth! Thanks to this very property, consuming proteins post-workout is always advised. Post your workouts, when you consume protein, the protein helps you heal and build muscle tissues too! And the best part? It was recently discovered that protein besides aiding in the process of weight loss, help you preserve muscles mass as well as metabolism! What more could you have asked for?

Just remember, crunches and planks are not the only things that will help you get those 6-packs, there are more way, so don’t beat yourself up if you can’t hold that 1 min plank! Just remember to follow a healthy diet and the right kind of workouts, and you are sorted!

The post Top 3 ways to get those 6 packs faster first appeared on Fit Foodies Mantra.

Challenging one’s body is the first step you take to help in the lean muscle building process but if your nutritional intake does not match what your body needs during this time, then any physical activity you might indulge in going forward, could prove to be of no use!

Confused as to what you should be eating during this time? Well then, you are in luck! Here is a list of the top 3 foods that will compliment your workout routines brilliantly when you are looking forward to build lean muscles.

1. Chicken Breast

Considered to be a must-have pantry essential when you go down the lean-muscle building road, there is a very important reason why chicken breast proves to be a great addition to your diet! Filled with proteins, Vitamin B6 and Niacin, nutrients that have been known to be exceptionally helpful for anyone who is hopeful about building lean muscles, chicken breast truly is something that you should have stocked in your fridge, during this journey of yours!

The nutrients present in the chicken breast help your body function properly when you are indulging in exercises as a result of which, the process of muscle building happens quicker and in a more efficient way. And if that was not enough, then let us also tell you that high-protein diets that include chicken in them, have been known to also aid fat loss exceptionally!

2. Soyabeans

If you are a vegetarian or a vegan, soyabeans are your best bet at receiving the right amount of protein for your body! Did you know that a mere half cup of soya beans contain close to 14 gms of protein? Something to think about, isn’t it? And apart from the protein content present in them, soyabeans also happen to have healthy unsaturated fats, Vitamin K, iron and phosphorus!

The main function of iron in your body is to help store and then transport oxygen to your blood and all your muscles. When working out, your muscles need to receive the right amount of oxygen, else there will be no use of doing one rigorous exercise after the other! And if, by some chance, you happen to be deficient in iron, then receiving oxygen by your muscles can be quite a task!

3. Quinoa

Fuelling yourself with enough energy giving foods is also of vital importance when it comes to building lean muscles apart from indulging in protein rich foods. This is where foods with carbohydrates in them come into the picture. Quinoa is one such grain that has attained a lot of popularity among the masses in recent times!

A single serving of cooked Quinoa, i.e. 1 cup, contains about 40gms of carbohydrate, 8gms of protein and 5gms of fiber with hearty amounts of phosphorus and magnesium also present in it! Apart from carbohydrates, that help in providing energy to the body, magnesium also play a vital role in the functioning of your muscles and nerves!

All you need to remember is that, like we stated earlier, eating the right kind of food and indulging in the right kind of workout will help you brilliantly in gaining lean muscles! And if you are still sceptical about the whole thing, then just reach out to us and we will answer any questions that you might have!

The post Top 3 foods to eat to help build lean muscle! first appeared on Fit Foodies Mantra.

Constant and continues exposure to sitting still and working on your computer can lead to a lot of issues where your health is concerned. Everything from bad posture, headaches to joint pains could easily be caused by sitting still on that desk of yours! But all these issues can easily be addressed by indulging a few exercises that you can easily do while sitting at your desk.

• Armpit Stretch

 As this is one exercise that might be mistaken for you trying to smell your armpit, we suggest you try to do this somewhere where no one will look at you funny!

1. Start by sitting with your back straight
2. Proceed by rotating your head sideways. You know you are doing it right when your nose is directly above your armpit.
3. Using your hand, gently push your head so that your nose comes closer to your armpit. However, do not push to the point that it starts feeling uncomfortable for you.
4. Hold this position for 10 seconds.
5. Remember to repeat this 2 times on each side.

•  Arm Raises

These might be sounding basic to you, but they help brilliantly when it comes to easing any shoulder pain that you might be experiencing.

1. Begin by sitting straight in your chair
2. After this, raise your arms over your head, straight as an arrow. It should look as if you are trying to touch the ceiling.
3. While keeping your torso and head stationary, start by moving your arms back and forth. Remember to move your arms in a way that they are able to go behind your head as well.
4. This stretch will result in some kind of pulling feeling in t your mid-back region, which in turn will help you extend your spine while unfolding it as well.
5. You need to repeat this exercise 10 times in order for it to be effective for you.

•  Shoulder Rolls

 Shoulder rolls happen to be one of the most basic, yet the most effective exercises you can do to help ease that shoulder pain of yours.

1. Sit in your chair, and remember to keep your back straight.
2. Continue by tucking your chin in.
3. While sitting straight roll your shoulder forward, down, back and up, in a circular motion.
4. Repeat this motion 10 times on one side, and then reverse it, and repeat 10 times again!

Apart from these exercises, try to be slightly active even when you are sitting down at your desk. The smallest things like leaning back in your chair, or standing up for some time can help shoulder pains from even appearing.

The post 3 Shoulder stretches to ease that pain first appeared on Fit Foodies Mantra.

Keeping water aside, we do have a few options for you to choose from so that you are able to keep up your amazing flow in the gym, while also indulging in some delicious elixir! So have a look at some hydrating post-workout drinks that you can sip on to help stay refreshed!

Coconut Water:

Coconut water is chockfull of antioxidants! That is what makes this delicious and naturally occurring elixir one of the best post-workout drink that you can easily indulge in, guilt-free! We are sure that you are familiar with a lot of post-workout drinks that they sell in the shops nowadays, like Gatorade and the likes?

Well, coconut water too, like those sports drinks contains high levels of electrolytes like magnesium and potassium. The idea is to go slow when you are using coconut water as a natural hydration drink for yourself, post workout. This will ensure that sudden dose of too much coconut water doesn’t upset your stomach and lead to bloating.

Another great part about consuming coconut water is that it contains a considerably lesser amount of sodium in it when compared to regular sports drinks. This property comes in extremely handy when one needs to hydrate after a brilliantly sweaty session at the gym. For anyone who is indulging in light workouts, coconut water makes for a great companion.

Tart Juices:

Did you know that tart juices like cherry juice, can help brilliantly when it comes to fighting sore muscles? Atleast now you have some use for that cherry juice that has been sitting in your fridge for such a long time! The many antioxidants present in tart cherry juice help reduce inflammation thus benefitting muscle recovery as well.

Your body’s lipid peroxidation also reduces when you consume cherry juice post your workout session, thus aiding the muscle recovery process even more. Another great benefit of consuming cherry juice is that it has also proven to prevent strength loss during workout sessions!

However, remember to not go for those juices that come in a carton and always try to opt for unsweetened cherry juice. Apart from this, remember to keep your cherry juice intake below 300 ml in a day.

Black/Green Tea:

Tea, be it black or green tea, has to be the most underrated beverage that there ever was and it can sometimes really surprise you as to how many benefits a small little cup of this warm liquid can offer you.

Ofcourse Green Tea has become quite popular in many weight loss circuits, but do you know the reason for this? Teas like green and black tea help very effectively in the process of fat oxidation, as during this very process the fat in your body is broken down into smaller molecules, that are sorted and are eventually used up to produce energy.

Thanks to the antioxidants present in tea, it too functions like the Cherry Juice and ends up helping with the recovery of sore muscles, whenever and wherever the need arises! Athletes can especially benefit from the consumption of tea, as it helps in providing less delayed onset muscle soreness.

So the next time you decide to skip that bottle of water post your workout because you are too bored of it, think about what we have written here and try using the alternatives as a way to rehydrate yourself after a workout! Are there any particular drinks you prefer from these? Let us know!

The post Top 3 Hydrating Post-Workout Drinks first appeared on Fit Foodies Mantra.

However, if you are someone who literally cannot find time to workout, then maybe giving a go to HIIT would prove to be a good fit for you! That is the very gist of HIIT! You get to have brilliant health benefits in the least amount of time!

HIIT can easily be described as short bursts of intense exercises, where a break is established by alternating the intense workouts with low-intensity exercises so that the body has time to recover from the high-intensity workout! The maximum time a HIIT routine takes is 30 mins but it can also last for as little as 10 minutes. And now that you are slightly familiar with the concept of HIIT, have a look at the health benefits it offers!

• Metabolic Rate stays High for a longer amount of time

Did you know that the main calories that you end up burning as a result of the routine, is not during, but after the workout? HIIT routine literally enables you to burn more calories and keeps your metabolism working overtime even after you have finished exercising, and that too for quite many hours.

Another brilliant benefit of HIIT is that it just might divert your body’s mechanism to metabolize fats instead of the usual metabolization of carbohydrates. Even as little as a two minute HIIT routine (like sprints) could easily prove to be a great benefactor in increasing the metabolic rate to match that of a 30-minute running routine! The time difference is seriously astounding!

• Improves Oxygen Intake

Essentially, here, what we mean by oxygen intake is the ability of your muscles to use the oxygen in your body! Initially, to improve the oxygen intake of muscles, one would resort to running and cycling, and that too for quite a long period of time. But thanks to HIIT, you can now provide the same benefit to your muscles, in a much lesser amount of time!

A mere 20 minutes of HIIT 4 times a week, followed for 5 weeks diligently increases the oxygen intake by your muscles by 9%! Time consumed when indulging in HIIT when compared to traditional exercise routines is literally half while the calorie burning rate, oxygen intake rate and metabolic rate are exceptionally higher!

• Helps Reduce Blood Pressure and Heart Rate

Following a HIIT routine has also been proven to be brilliantly beneficial for your all-around health! According to many research, it has been found that HIIT helps reduce blood pressure effectively, specifically in obese and overweight people. When compared to continuous endurance training, which helps reduce Blood pressure in people over an extended amount of time, HIIT routines are able to do the same over a mere time of 8 weeks.

However, HIIT seems to have more effect on over-weight people when it comes to reducing Blood pressure, as compared to people with normal-weight! So if you are someone who is suffering from obesity and blood pressure at the same time, then you know what kind of workout routine would suit you the best!

Remember to always have a trainer around you when you decide to take up HIIT, so that you have someone to guide you through the whole routine, while making sure that you do not end up hurting yourself in your search of a healthier you!

The post Top 3 Benefits of High-Intensity Interval Training (HIIT) first appeared on Fit Foodies Mantra.

You have all heard of pre-workout meals, haven’t you? Well, did you know why they are important? Working out on an empty stomach might be a good idea if you decide to do it early in the morning but if you workout a little later in the day, then having a good pre-workout meal will only prove to be beneficial for you!

In order to make sure that you make the best of your workout session, you need to fuel up with the best pre-workout meals that you can come across! From providing you with more energy to helping you repair your muscles after working out, the right pre-workout meals could easily prove to be lifesavers!

So want to know what can prove to be the best pre-workout food for you?  Well then, read on!

• Greek Yogurt with Dry Fruits

Dry fruits like raisins and sultanas are high in natural sugars, and even though you would think one needs to avoid the intake of sugar as much as one can, a quick source of sugar coming from dry fruits are your best and safest bet!

Where does Greek Yogurt come into the picture you ask? Well, we are sure that you know that greek yogurt is an amazing source of protein, and the protein in turn helps you optimize your workout brilliantly! Having such a combination of food 1 or 1.5 before your workout will prove to be exceptionally amazing and fruitful to your health and your regime too!

• Bananas:

There are so many benefits that bananas can offer when you include them in your daily diet, that counting down to them will only increase your love for them even more, but since we are talking about pre-workout foods, let us focus on this wonder fruits from that angle, shall we?

Being one of the best sources of simple carbohydrates and potassium along with natural sugars as well, bananas when consumed before a workout helps beautifully to boost your glycogen levels! But since the potassium present in bananas can only be stored for a limited amount of time in your body, eating one 30 minutes before your workout will prove to be beneficial!

• Smoothies:

Tasty and super healthy aren’t they? But did you know that most of the smoothies are full of fructose? This literally proves that smoothies are full of calories, and should not merely be classified as a ‘beverage’! Smoothies are meals in themselves contrary to popular judgement and can easily be had as meal replacements!

So in case you are looking for a pre-workout meal that helps provide you with a good source of fast-acting sugar and glucose, then fruit smoothies are the go-to foods for you!

• Oatmeal:

Ok, we agree, oatmeal are not the best looking or even tastiest option, but trust us when we tell you that they happen to make one of the best pre-workout foods that one can have! Containing complex carbohydrates and beta-glucan, Oats have proven to be brilliantly useful when consumed before a workout!

Try consuming oats atleast 2 hours before your workout! This helps in making you feel fuller for a longer amount of time, and also makes you feel energetic all through the day, as it releases energy slowly! And if you want an added amount of protein to the whole thing, then why not just add a scoop of your favorite protein powder to the mix and you are done! Nice eh?

The post Top 4 Pre-workout foods to give a whirl to! first appeared on Fit Foodies Mantra.