ame="propeller" content="02f1b642def36e05354c3e5076063240"> April 2019 ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

CHIA SEEDS- HEALTH BENEFITS



Do you know ?

What chia seeds are and why they deserve the 'superfood' status?
Well, chia seeds are very small, but their health benefits are much more. Chia seeds have lately gained a lot of popularity and has been categorized as a superfood ,due to its nutritional value as they are rich in a number of
essential minerals,vitamins and nutrients.


Did you know?

Chia Contains five times more calcium than milk, seven times more vitamin C than oranges, three times more iron than spinach, twice the potassium content of banana and eight times more Omega 3 fatty acids than salmon. Add it raw into almost any food or smoothies.


BENEFITS OF CHIA SEEDS



BOOST DIGESTIVE SYSTEM

Chia seeds helps in boosting digestive health and give your body a boost of energy as well may help in regulating levels of blood cholesterol help in regulation of blood sugar levels.

HELPS IN WEIGHT LOSS
Chia seeds are high in fiber and low in calories , High fiber foods are said to make your stomach feel full. Moreover chia seeds are rich in omega 3 fatty acids which are useful for weight loss.


REDUCE RISK OF DIABETES

As chia seeds are high in fiber it slows down the digestion process, preventing the spikes in blood sugar levels.Moreover as we already know that chia seeds are rich in omega 3 fatty acids it will naturally decrease/prevent diabetes.


RICH IN ANTIOXIDANTS

We know the health benefits of antioxidants, they prevent the formation of free radicals that damage the body cells. Chia seeds are rich in antioxidants and are found to reduce the signs of aging , cancer and heart diseases. All these benefits make it a ' superfood '.


BONE AND TEETH HEALTH

Chia seeds are rich in calcium,phosphorous and manganese. These valuable micronutrients present in chia seeds have a positive effect on your bone health and teeth.


100% GLUTEN FREE

Gluten is a protein present in grains especially wheat which is responsible for the elastic texture of dough. Some individuals develop intolerance towards gluten which causes allergies that may vary from person to person. Chia seed is 100% gluten free which is beneficial for people suffering from  gluten intolerance.
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HEALTH BENEFITS OF PINEAPPLE



Pineapple juice has long been used as an ancient home remedy for digestive issues and inflammation. Packed with vitamins,minerals, and antioxidants, pineapple juice is a popular base for smoothies and cocktails.It has also been studied for its potential benefits to the immune system and ability to reduce healing time.

NUTRITIONAL FACTS OF PINEAPPLE -

Total calories per 200gm                    - 100 Cal
Protein                                                   - 1.0 gm
Fat                                                           - 0.2 gm
Carbohydrates                                      - 26.00 gm
Dietary fiber                                          -2.8 gm
Sugar                                                       - 20.00 gm

Micronutrients -
     a.Potassium- 210.00 mg
     b. Sodium - 2.00 mg
     c. Vitamin C - 96.00 mg

Spring is approaching which also means allergy and viral season is approaching. Did you know that not only does pineapple contain vitamin C but it also contains an enzyme called bromelain. Bromelain is anti-inflammatory, which can inhibit the development of allergic  diseases and asthma.All being said now lets discuss its benefits in detail -


1. EASE IN DIGESTION

Pineapple helps in digestion, Pineapple contains bromelain which helps in breaking down protein faster, bromelain also helps in reducing constipation and bloating which promotes better digestion.
Bromelain has also been used in the past to treat ulcers.

2. BOOST IMMUNITY AND REDUCE INFLAMMATION

Pineapples contain a wide variety of vitamins,minerals and enzymes like bromelain which boost immunity and suppress inflammation.


3. SPEEDS MUSCLE RECOVERY

Pineapples can reduce the time it takes for the muscles to recover from a strenuous workout, It is largely due to the anti-inflammatory properties of bromelain.
Muscle fibers get damaged during exercise and may take 2-3 days to recover. Studies have shown that bromelain aids  in speeding up the recovery of damaged muscle tissues. Individuals consuming pineapple will recover quicker and will have less inflammation after exercising. 


4. HEALTHY HEART

Potassium an electrolyte present in pineapples counteracts with sodium to maintain consistent blood pressure.
We know pineapples are rich in Vitamin C , Vitamin C helps in reducing the cholesterol levels of body and also reduces high blood pressure therefore reducing the risk of stroke and heart diseases.


5. HEALTHY SKIN

Studies have shown that Vitamin C present in pineapple reduces skin aging,wrinkling and damage of cells on exposure to sun. Vitamin C is essential for the formation of collagen,which can help in reducing wrinkles.

6. HELPS IN WEIGHT LOSS

Pineapple is low in fat and has high nutrition value. The amount of fat in pineapple is little to of no value. Pineapples are rich in fiber and the bromelain present in it aids to  better digestion. Bromelain slows down the bowel movement and therefore helps to suppress diet.

7. KEEPS YOUR BONES HEALTHY

Pineapple has manganese present in it, A glass of pineapple contains 72 % of total daily requirement of manganese. Manganese help in retaining strong and healthy bones.

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BEST WAYS TO LOSE WEIGHT ?



Losing weight is simple at least in theory.
Here is what you need to do.

1. Cut out all sugars and other processed foods. Processed foods have a lot of sugar in it which is going act as an obstruction for your weight loss goals. Moreover consuming sugary foods will reduce your muscle quality.

2. Eliminate all drinks (soft drinks,alchohal and other beverages) except water. Drink enough water to keep you hydrated and make your urine clear. Consuming healthy amount of water will remove the excess water in the body which is there due to water retention. Moreover water will make you feel more energetic.

3. One reason you are not loosing weight is that you are not adding vegetables to your diet. You can eat as much veggies as you want.Vegetable are high in nutrition but low in calories. Consuming fresh vegetables will make you feel full and the fiber present in them will aid in loosing that excess stubborn fat.

4. Add some high quality proteins to your diet. It could be whey protein,eggs,chicken breast or fish. Eating protein is a lot necessary as they are the building locks of muscles. The more muscles you have the more you require energy and the more fat you will burn.Eat up to 1gm of protein per pound of your body weight.

5. Consume carbs: Consuming carbs for weight loss is a little tricky and probably the topic most debatable online.. While cutting carbs does help with weight loss but it's not advised to be on a low carb diet all year as it is a very essential macronutrient and prime source of energy for our body.

During the early phases of your weight loss journey you can cut out carbs to as low as you can but if you're feeling dizzy and weak,just take some damn carbs. Balance of your diet is required whatever your goal maybe ,whether it is weight loss and gaining.

6.Do 20-30 minutes cardio 3 times per week.
And there you have it. Your weight will drop.If you are an intermediate who is regularly exercising I would recommend you to switch to HIIT ( High intensity interval training) . It is a very affective way if you want to reduce fat.

7. Join the nearby gym and start doing heavy compound lifts to gain some muscles. The more muscles you have the more you require energy and the more fat you will burn.Studies have shown that compound movements tend to reduce fat more quickly


Consistency and discipline is important for weight loss, stay motivated and make small goals per weak and achieve.
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Fat Loss vs Muscle Gain: What should you aim for?



Fat Loss or Muscle Gain: What should you aim for?

When starting your fitness journey, sometimes it's hard to decide what to aim for.. whether to gain muscle or aim to loosing fat, So lets break it down what is the best option for an individual.


Most people should aim for loosing weight before muscle gain. If your body has a couple of extra pounds or more weight loss should be your main goal before you concentrate on packing on any muscle. However, we know that adding muscle can accelerate weight loss as well. But our prime focus should be on losing weight or you may say reducing the fat percentage of your body.

If your body fat percentage is above 15%
, your primary goal should be to shed fat first.
Diet,cardio, and supplementation will help you lose fat as cardio will increase your daily calorie expenditure and doing diet will help you in being in a calorie deficit. During this caloric deficit stage our body utilizes fat stores of our body as a source of energy leading to losing of weight.


At the same time you lose weight, you will
gain energy. A great way to lose fat is eating a healthy diet high in protein and fats but lower on carbs, such a diet is also called keto diet or you may say it as a fat dominant diet.

Now as you have lost your fat , Its time to gain some muscle. With all that energy that you'll gain from losing weight, you can start building muscle.You can add weightlifting to your routine which will encourage your body to workh harderfor weight loss and addingamuscle mass. By adding weightlifting to your workouts, you will burn more calories, and prepare your body to switch to muscle building .To build muscle I recommend you to eating a healthy diet high in protein and carbs.For muscle building your body needs to be in a caloric surplus that is you need to eat more than your total expenditure. Lets say your total expenditure is 2000 Calories , To gain muscle you need to be in a caloric surplus of 400-500 Calories.

Balance is key in life and so it is in bodybuilding , Whatever your goal is , you need to have a balance diet that matches your bodybuilding goals.
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7 BENEFITS OF DRINKING LEMON WATER EARLY MORNING



Lemon water is a simple way to kick start your metabolism and boost your energy to get the day started in the morning.


WHY LEMON WATER ?

Did you know that a glass of lemon water can energize you, de-stress,enhance your mood reduce anxiety and depression?
Lemon water also aids in digestion, helps to lose fat, detoxes the liver, balances pH, naturally freshens your breath acts as a natural diuretic and helps clear skin.


BENEFITS OF LEMON WATER

1. DETOXIFY YOUR BODY

In our daily life a lot of toxins go through our body due to smoke,dust and pollution. Drinking lemon water just after waking up will help detoxify your body and clean you digestive system.

2. IT PROMOTES HYDRATION

Summer has arrived and our body needs to stay hydrated. We know that we need to drink at least 2-2.5 litres. of water. This can come through your food,fruits and drinks. Water is the best source for hydrating your body but some people don't like the taste of it on its own, Adding lemon to water enhances the taste and may help you to drink more and stay hydrated.


3.IMPROVES THE SKIN QUALITY

Studies have shown that Vitamin C present in lemon reduces skin aging,wrinkling and damage of cells on exposure to sun. Vitamin C is essential for the formation of collagen,which can help in reducing wrinkles.


4. BOOST IMMUNE SYSTEM

Lemon is a rich source of Vitamin c , Vitamin C is great immune boosting tactic against cold and flu. A glass of lemon water will keep the germs and viruses at bed.


5. REDUCES INFLAMMATION

Joint inflammation is caused due to production of uric acid in body. Lemon water reduces inflammation by making the internal system alkaline.


6. IMPROVES BRAIN HEALTH

Lemons are high in potassium and magnesium. This helps your nervous system and brain function properly.
Lemon helps boosting your energy and enhance your concentration. It becomes easier for you to focus on work,study or any other activity.


7. HELPS IN DIGESTION

Lemons can help in improving digestion efficiency. Another benefit of drinking lemon water is that it can help combat constipation. Water alone can help promote bowel movements and the antioxidants in the lemon water can help keep the digestive tract healthy.
Lemons are acidic, it stimulates the production of hydrochloric acid. This helps in improving the digestion. The lemon water can also slow the absorption of other foods, giving your stomach time to process the nutrients in them by breaking them down.
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BENEFITS OF WATERMELON


Summer time is on the way and so is the season of watermelon. We all know that watermelon is sweet and juicy but with its sweetness it comes with a lot of health benefits and nutrition value.
Watermelon is a staple fruit in summer. So we all eat watermelon but do we know what value it has when it comes to health benefits. Lets break it down !!


BENEFITS OF WATERMELON !

1. KEEPS YOU HYDRATED

Do you know how much water does a watermelon have ?
It is 90% , making it one of the best source of hydrating yourself in the coming summers. Add this to your diet and stay hydrated.


2.ANTIOXIDANTS-IT IS RICH IN VITAMIN C AND LYSOPENE

Free radicals are the particles in our body that are unstable due to unpaired electrons, these particles may get oxidized and damage the body cells by snatching up there electrons. Due to this the damaged cells may either react abnormally or may eventually die.
Vitamin C and LYSOPENE are antioxidants. They prevents the damage of cells by free radicals by neutralizing them. Antioxidants donate an electron to free radicals and prevent it from stealing the missing electron from existing cells.


3. IT IS RICH IN VITAMIN B6

Vitamin B6 is naturally present in watermelon. Vitamin B6 breaks down your protein and promotes better absorption.
People working out are consuming high protein diet ,the more the protein the more you require Vitamin B6. So as it is naturally present in watermelon, I highly recommend you to consume watermelon for better protein absorption.


4.CONTAINS CITRULLINE

Citrulline is an amino acid that is present in watermelon , In our body the citrulline is broken down into arginine. Arginine helps in opening up the blood vessels and promotes good blood flow in our body. Arginine is also taken through supplementation but the same we can get through a watermelon, Isn't it great ?
Arginine is also used to cure erectile dysfunction.


5. GOOD FOR YOUR SKIN AND HAIR - CONTAINS VITAMIN A & C

Vitamin A helps in repairing and regenerating new skin cells, keeping your skin healthy. Deficiency of Vitamin A may make your skin look dry.
Vitamin C is a catalyst to make collagen which is a protein responsible for skin and hair health.


CONCLUSION

Watermelon is not just a tasty treat but has loads of health benefits. It is a low calorie food with high nutrition value.
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HOW TO INCREASE SPERM COUNT IN MEN ?



Here are some tips to increase male fertility and improve sperm count.


First of all what are the things that you are doing and need to stop.





1. QUIT SMOKING

There are many good reasons that you need to stop smoking and one of it is that smoking affects your sperm health. It reduces the sperm motility and sperm count. Quiting smoking will help in increasing your sperm count.



2. STOP CONSUMING EXCESSIVE ALCOHOL

Moderate consumption i.e few times a week of alcohol is okay. But if alcohol is taken on a daily basis studies have shown that it will decrease the sperm count in males.


3. AVOID TAKING ANABOLIC DRUGS AND PRESCRIBED MEDICATIONS.

Many coaches in the gym suggest to take anabolic drugs to gain muscle fast. Such drugs do help you to pack on muscle size but anabolic drugs also have side effects and one of it is erectile dysfunction and reduction in sperm count.
Avoid taking such drugs and if you are taking it just stop its use as they affect your natural testosterone production.


4. AVOID UNHEALTHY FATS

Many studies have confirmed that the intake of trans fats are linked to the reduction of sperm count.



5. AVOID EATING TOO MUCH SOYA PRODUCTS

Soya products contain synthetic estrogen , Excessive consumption of  soya products disturbs the balance between testosterone and estrogen levels and further reducing the sperm count in males.


HOW TO INCREASE SPERM COUNT NATURALLY ?

1. REDUCE STRESS

When under stress the body releases the hormone 'cortisol' . Studies show that cortisol and testosterone work against each other.High stress lowers testosterone in men.Keeping your stress level under check leads to healthier testosterone production and overall health.


2.  ASHWAGANDHA

It is a powerful herb that has been used since ancient times as a remedy for sexual dysfunction. There are many other benefits of it ,for which you can check the link below.

https://www.xbefit.com/2019/03/ashwagandha-powerful-indian-herb.html?m=1




3. BETTER SLEEP

Our body naturally releases testosterone when we sleep , A healthy sleep will help in increasing the sperm count.



4. CONSUME HEALTHY FATS

Polyunsaturated fats or the so called healthy fats help in the healthy development of the sperm membrane. One should consume healthy fats for an ideal sperm development.



5. EXERCISE

Exercise has many benefits on health and everyone should exercise. Several studies indicate that individuals who are obese and added workout to there daily routine have witnessed increase in the sperm count.

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BENEFITS AND RISK OF TAKING FLAX SEEDS


Flax seeds are one of the world’s oldest crops. They are packed with antioxidants called lignin—polyphenols that provide benefits for cellular health and anti aging.

WHY TO TAKE FLAX SEEDS ?

Flax seeds provide antioxidant support to the heart, bones, skin, hair and eyes and are an excellent source of omega 3 fatty acids. It also help benefit the skin and hair by providing essential fats as well as b-vitamins which can reduce dryness and lower risk of heart disease.

BENEFITS OF FLAX SEEDS.
1. Protecting against cancer: Consuming flaxseed may help protect against prostate, colon, and breast cancers. Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells.


2.Lowering cholesterol and improving heart health : Flax seeds are rich in both soluble as well as insoluble fiber which is said to reduce the cholesterol levels in the body.
Flax seeds are also rich source of Omega 3 oils which are linked to reduction of cardiovascular problems and thus a healthy heart.


3.Improving blood sugar: There is strong evidence to suggest that consuming flaxseed every day improves glycemic control in obese men.







RISKS OF CONSUMING TOO MUCH FLAX SEED
Consumption of too much flax seed may lead to bloating, abdominal pain, nausea and diarrhoea.It is recommended to keep it's intake in limitation.


WHO SHOULD NOT TAKE FLAX SEEDS ?

There are some reports that some medical conditions may interact with flaxseed. Consult a doctor or pharmacist if you have any medical conditions, especially if any of the following apply to you:


  • If you are pregnant or planning a baby.
  • if you are taking any kind of prescribed or un-prescribed medicine.
  • If you are suffering from any kind of allergies from food or medicine.
  • if you have inflammation of the bowel, heart disease or other heart problems, or high blood pressure.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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