Saturday, February 23, 2013



SOUMEN’S WORKOUT
“NO-MACHINE ZONE”

Is it Normal for Teens to Rapidly Lose & Gain Weight?

Although fluctuations in weight often occur as part of teens' normal growth patterns, a drastic loss or gain in weight can potentially indicate something more serious. Sudden weight changes might happen as a routine part of a growth spurt or they might be red flags for emotional disorders or eating disorders. Discuss any concerns relating to your teen's growth with his doctor, who can help you discover the cause of his rapid weight loss or gain.


History

Teens undergo rapid periods of growth around puberty that can last several years. During these growth spurts, the Kids Health website suggests that many teens gain weight more rapidly as their body composition -- the amount of muscle, fat and bone in their bodies -- changes and develops. As long as the growth is proportional, Kids Health provides reassurance that the extra weight is normal and healthy. Since not all teens grow in a similar fashion, the growth spurts can have the opposite effect on some teens -- causing them to lose weight if they do not eat enough to keep up with their bodies' energy needs.

Significance

These growth spurts will not harm your teen or his overall health, but do mention them to your child's doctor so he can make sure the weight changes are part of your teen's normal growth pattern and not due to any underlying health or emotional issues. The doctor can also offer dietary suggestions that can help your growing teen get the nutrients she needs during these periods of rapid growth. Since many teens start to experience body image and self-esteem issues, the doctor can reassure her on the "normalcy" of her weight gain or loss.


Considerations

An extreme shift in your teen's weight accompanied by feelings of sadness or low energy, a loss of appetite or sleeping problems, can indicate that he might suffer from depression. The nonprofit health advice site Help Guide.org cautions that untreated depression can lead to poor school performance, drug or alcohol use and even suicidal thoughts or tendencies. Medical practitioners can effectively treat depression with medications and therapy, so seek help for your teen as soon as you notice any signs of depression.

Warning

Sudden weight loss can be a red flag for eating disorders, such as anorexia nervosa and bulimia nervosa. People with these conditions experience a distorted body image, leading them to think they are too fat even when they are not. Your teen might exercise constantly to get into shape or she might weigh food before eating it or meticulously count the calories of everything she eats. Eating disorders require professional advice and treatment, so talk to your teen's doctor if you notice any signs of these conditions.


Potential

As your teen nears the end of puberty, his growth will often taper off and normalize, making gaining or losing weight attributed to a growth spurt unlikely for most teens. He will also grow more accustomed to his new height and weight, which can make him less self-conscious about his weight and size.

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Tuesday, February 19, 2013


SOUMEN’S WORKOUT
“NO-MACHINE ZONE”


How to Get Rid of Acne & Scars by Exercise

Have you been trying to hide from your acne and the scars it has left behind? Acne scars can be difficult to get rid of, and when you are stressed out or not cleansing your face properly, acne can be reoccurring. To prevent acne and keep your skin healthy, it's important to detoxify your body. Exercising on a regular basis can have an impact on your skin's quality.

Instructions

o    1 Perform cardiovascular exercises like running, walking, biking, skiing or skating every day for at least 20 minutes. These exercises enable you to burn fat and sweat. Sweating is your body's natural way of detoxifying itself, so your pores will be able to clear up.
o    2 Exercise between the low and high end of your heart rate zone, because you will burn more fat. Calculate your target heart rate zone by using an online calculator. Once you know your zone, wear a heart monitor every time you exercise. Burning fat calories will make your skin tone, and you will less likely be able to see your acne scars.
o    3 Practice yoga or Pilates to focus your mind and stretch the body. Acne is often a form of stress that gets expressed on the outside of the body. Stretching and relieving pressure in parts of your body can help you relax, which can calm the skin too.
o    4 Cleanse your body after every exercise routine. If you don't shower after you have been sweating, you defeat the purpose of the detoxification. Use an astringent and a cleanser to ensure that you have removed all of the dirt, sweat and bacteria from your pores.

 
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Wednesday, February 13, 2013


SOUMEN’S WORKOUT
“NO-MACHINE ZONE”



Young girls are often obsessed about being `perfect` and make all desperate attempts to grow into their own skin and feel beautiful. It is thus, very important for teenage girls to feel happy about their bodies and to have high self-esteem.

The age group 13 -19, is the most critical time for them to learn to eat right and treat their bodies with the respect. Teenagers can follow following tips to maintain their fitness.

• Instead of asking yourself, "Am I fat?" ask yourself, "Am I fit?"-- as in, "Am I healthy and in shape?" If not, that`s what you should be pushy for.

• Carbohydrates or carbs should not be avoided. They are necessary for your brain. Carbs are the exclusive fuel for your brain. 

• Keep a tab on how much you eat. It is as important as what you eat. 

• Never skip your breakfast. Eating breakfast increases metabolism for the day.
• Avoid fizzy drinks, they can cause cellulite and bloating. Avoid diet drinks also.

• Avoid artificial processed foods and sweeteners as they could make you crave for more sweets.• It`s better to eat three average-sized meals and eat small size meals throughout the day after every 2 hours to keep your body running smoothly and to make sure you`re getting the right nutrients at the right time. Remember, your next meal is more important than your last one. Never eat big meals at the end of the day, and try to stop eating at 8:00 p.m.

• Exercise is extremely important to your diet and your health. Working out regularly will reduce body fat, increase your energy level, make your complexion glow, and release endorphins, which will give you a `natural high.

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Tuesday, January 29, 2013


SOUMEN’S WORKOUT
“NO-MACHINE ZONE”

What is Meditation?
Meditation is a simple yet powerful technique that effortlessly allows your mind to become calm and peaceful. All you need to do is sit with your eyes closed and you might experience deeper rest than the deepest sleep which you can ever have!

Benefits of Meditation

When you embark on this trip of meditation, you will experience manifold benefits - increased creativity, better concentration, boost in productivity, deep relaxation, improved awareness, freedom from stress, better decision-making, and the list goes on.

Meditation for Everyone

Meditation is universal and transcends the divides of age, religion, country and culture. Anybody and everybody today can practice meditation. In fact, there is a need for everyone to meditate because all look for peace and happiness in life. Meditation is a way that can lead to that goal. It facilitates a stress-free mind and a healthy body.

Sahaj Samadhi Meditation

If you think you are too busy to experience this magic, there's good news: Sahaj Samadhi Meditation just takes 20 minutes of your time! It’s an investment with only profit on your side.
Sahaj Samadhi Meditation is a form of mantra meditation. The chanting of mantra during this meditation lets the mind settle down easily. When the mind is calm, it lets go of all tension.

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Friday, January 25, 2013


SOUMEN’S WORKOUT
“NO-MACHINE ZONE”

Five Surprising Reasons You're Gaining Weight
It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.
Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.


1. You Might Be Gaining Weight Because of Lack of Sleep

The body functions best when well rested. "When you don't get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently," says May.
When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.
Strive to get eight hours of sleep each night.
"Add about 15 minutes to your bedtime and see how you feel," suggests May. "Continue to experiment with additional 15-minute increments until you find the ... amount of sleep that is right for you."
When you develop good sleeping rituals and get regular exercise, you sleep better, she adds.

2. You May Be Gaining Weight Because of Stress

We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
"Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode," explains May. "Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region."

2. You May Be Gaining Weight Because of Stress continued...

Many people reach for food to help ease the stress. But, of course, this doesn't work in the long run.
"Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem," says May.
Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. "It is almost like self-medicating," she says. "Many people binge on starchy foods to make themselves feel better."
Both May and Bowerman recommend relaxation techniques as well as exercise, which also burns calories and provides other health benefits.

3. You May Be Gaining Weight Because of Medications

Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you've gained 5 or more pounds in a month without a change in your lifestyle.
"Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change," says May. "And not all drugs have the same side effects on all people."
In the case of antidepressants, weight gain may not even be related to the action of the drug -- feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.
Experts say that some of the most common types of medications that may cause weight gain are:
·         Steroids
·         Antidepressants
·         Antipsychotics
·         Antiseizure medications
·         Diabetes medications
·         High blood pressure medications
·         Heartburn medications
But it's important to remember that a few extra pounds may be well worth the trade-off of what a particular medication does for your overall health, experts say. Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.
"Rarely is the problem solved with a change in meds," says May. "These things can contribute, but rarely are the sole cause of the weight gain."
If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don't go off your medication without seeking medical advice.
"There could be very serious consequences if you stop taking your medication without consulting your physician," says May.

4. You May Be Gaining Weight Because of a Medical Condition

The most common medical condition that causes weight gain is hypothyroidism.  A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.
"If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism," says May. 
Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause

Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
"It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight. And they start to gain more in the middle," says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men).  This spare tire around the middle has been not so affectionately called the "menopot."
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
"Women need to understand how critically important weight lifting and strength training is to their health," says Bowerman. And don't worry, doing strength training won't make women muscle-bound, experts say.
 Exercise also helps offset bone loss that can come with menopause.  A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.


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Thursday, January 17, 2013


SOUMEN’S WORKOUT
“NO-MACHINE ZONE”


Help Control Your Diabetes With Exercise
People with diabetes are encouraged to exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases. The reason for this is that muscles which are working use more glucose than those that are resting.
Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels.
Additional benefits of exercise include a healthier heart, better weight control and stress management.
Exercise is the common term used to describe any bodily activity that enhances or maintains physical fitness and overall health and wellness.
Regular exercise may help lower your blood sugar levels and reduce your risk of diabetes-related complications.
Do you feel like you're hitting a brick wall? You have been eating well and taking your medicine or insulin as directed. But you can't seem to get your blood sugar levels as low as your doctor wants. A crucial element may be missing from your diabetes management plan: Exercise.

How exercise helps diabetes

If you have diabetes, your body either does not make enough insulin or it can't use the insulin it makes. But when you exercise, your body becomes more responsive to insulin. It takes less insulin to keep blood sugar levels in the normal range. Exercise helps the body move sugar to where it's supposed to go – the cells – instead of lingering in the blood.
Better blood sugar control does not end when the treadmill stops. Your body reaps these health benefits during your workout and for several hours after. Over time, exercise may help people with type 2 diabetes reverse their resistance to insulin. This is because physical activity helps the cells better respond to insulin.

The health benefits

Being physically active has many benefits. Because you have diabetes, you're at greater risk for other complications in the long run. This includes heart and kidney disease, and nerve and eye damage. Exercise may help cut the risk of these diseases, too. Regular exercise leads to:
  • Better blood sugar control
  • Lower blood pressure and bad (LDL) cholesterol
  • Higher good (HDL) cholesterol
  • Improved circulation
  • Weight loss (if you are overweight)
  • Reduced stress levels
  • More energy
  • Stronger heart, muscles and bones

Watch your blood sugar closely

People with diabetes need to be extra careful when they exercise. Always test your blood sugar before you start your workout. Then test it again during and after exercise. This will help you see what effect physical activity has on your body.
Do not exercise if your blood sugar is too low or too high. Your doctor can tell you the safe range of blood sugar levels for exercise. It is very important to know safe blood sugar levels for exercise when you take insulin or other diabetes medications.
Hypoglycemia. The more active you are, the lower your blood glucose levels may drop. If these levels drop too low, though, you can have a low blood sugar reaction (hypoglycemia).
Symptoms of hypoglycemia include:
  • Feeling shaky
  • Weakness
  • Dizziness
  • Irritability
Keep a healthy snack and other low blood sugar supplies nearby during exercise. If you exercise for a long time at a high intensity, you may need to eat a snack during your workout. Talk to your doctor about a hypoglycemia prevention and treatment plan.
Hyperglycemia. You should not exercise when your blood glucose levels are too high (hyperglycemia). When you have high blood sugar, your body breaks down fat to make up for the missing insulin. This process produces ketones, a dangerous compound. You can become very sick when ketones build up in your blood. Doctors often suggest checking for ketones if blood sugar is high. Do not exercise if you are positive for ketones.

Tips to get started



  • Check with your doctor before you start any exercise program. Your doctor will evaluate you and offer safe exercise options. You may have limited exercise choices if you have certain diabetes complications. If you have nerve damage in your feet, for example, your doctor may suggest swimming instead of walking.
  • Start slow. Gradually increase the amount of time and intensity of your workouts. Begin with five to 10 minutes at a time and work up to 30 minute sessions, most days of the week.
  • Find an activity you enjoy. Try biking, dancing or hiking.
  • Check your feet after each workout. If you notice any sores or blisters, let your doctor know. Wear comfortable, well-fitting shoes to reduce the risk of foot problems.
  • Drink water before, during and after being active to prevent dehydration.
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Friday, January 4, 2013


SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction: Thighs tonning
If you have every tried to tone your thighs, you are most likely aware that this can be a very difficult process. Sometimes it seems that no matter what you do, these muscles don't want to cooperate. In order to ensure optimal results, be sure to do a combination of exercises that target these muscles, including squats, leg lifts, and leg extensions.

Squats
Squats are one of the all-around best exercises that can be used to tone your thighs. To perform a squat, start by standing with your back flat against a wall and your feet slightly in front of the wall and one foot apart. Take a deep breath, and as you inhale your breath, lower your rear end towards the ground. As your knees approach a 90 degree angle, exhale your breath, and push yourself back up to your starting position. Do ten repetitions of the squat, rest, and do another set of ten squats for best results.

Leg Lifts
Leg Lifts are another great exercise that can be done with little difficulty and is extremely effective as toning and shaping your thighs. To perform this exercise properly, start by laying down on your right side on an exercise or yoga mat. Rest your right elbow on the ground, with your hand resting in your hand. Take a few deep breaths. As you exhale your breath, use the muscles in your thighs to kick your right leg up towards the sky as high as possible. As you inhale your breath, slowly lower it back down to the starting position. Perform ten repetitions of the exercise, and take a short break. Do two sets of the exercise with each leg in order to ensure optimal results.
Leg Extensions
Leg Extensions are another strength training exercise that can be used to tone the thigh muscles. To perform this exercise, start by laying on your stomach on an exercise or yoga mat. Make sure that your legs are fully extended behind your body. Rest your arms by your sides, or extended out and away from your body. Take a deep breath. As you exhale your breath, use the muscles in your thighs to extend your legs up towards the sky. Inhale your breath, and slowly lower your legs back to the floor. As with the other exercises described above, perform two sets of ten repetitions of the exercise in order to ensure optimal results.


Walking
Finally, walking has been found to be a great form of cardiovascular exercise that can be effective at toning the thighs for those who are not interested in performing strength training exercises. When starting a walking program, be sure to start slowly and gradually work your way up. Start walking for 10 minute increments, and gradually add five minutes each session as the original time becomes more and more easy.




Soumen’s Workout
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