Gym regulars face a “crowd issue” in January. A new year and a new resolution often lead to a new crowd at the gym, and new equipment greets a lot of the new sign-ups too. But less than 10 per cent convert to regular customers, according to a study.
 
CMS India, a not-for-profit headed by surgeon Ramen Goel, commissioned a three-year-long study to evaluate the dropout rate; and why losing weight is such a challenge for so many people.
 
The organisation spoke to over 1,400 gym dropouts in Mumbai and Delhi.
 
At an aggregate level, only 10 per cent of new year sign-ups stay on as regular customers over a year. Of the remaining, about 16 per cent say that they thought they would have time, but realised they didn’t, while 22.4 per cent of them drop out because they cannot get up early in the morning.
 
About 10 per cent of the people admit that they hate some exercises that their instructors make them do as part of their routine.
 
A small number — about six per cent — feel that they want to try swimming or yoga or something else instead of the gym. However, the biggest group, a massive 35.6 per cent, say that they are not seeing any difference in their weight and, hence, are losing motivation.

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So is lack of willpower not the only reason for the drop-outs after February?

 
“It’s not just the lack of willpower,” Goel said.
 
“Internationally, experts agree that 60 per cent of obesity is due to genetic causes. Those who are attending the gym with the sole objective of losing weight, soon realise that they may need other interventions too, that will take their genetic obesity into account.”
 
Goel added: “Sometimes, obese people also feel that they are being watched constantly in the gym. We need to raise awareness that obesity is a complex condition and not just caused by simply eating too much and moving too little.
 
“It is a metabolic, chronic and progressive disease with a significant genetic predisposition. Obesity is a disease that needs treatment, just like diabetes, and exercise is a good habit.”

 
There are other reasons too for quitting the gym.

 
Kevin Samuel, Head Fitness Trainer at Fitso:

“The body gets adapted to the same workouts being done at the same intensity, so the growth of muscles gets slower.”
 
A goal also plays a role.

“The goal you are working towards is achieved… Say, getting fit for marriage or event or preparing for a marathon. If no new goal is set up, there is nothing to look forward to and thus, no motivation is left to train hard.”

 
So, what can be done to retain them?

 
“Gamifying the training is the best way to retain interest in gymming. Create group workouts and build friendly competition among group members,” said Samuel.
 
He also said that variety is the spice that needs to be added to the “curry of gymming”.
 
“Create some interesting routines and workouts to break the monotony and to work on different sets of muscles for the trainee,” he added.
 
Surender Yadav, owner-trainer, SHAPE Perfect fitness Gym, emphasised that body building is not an overnight show.
 
“One needs to stay focused and regular in order to get the desired results. Now the only way to get them … with the machines is to get them the right amount of motivation through a gymholic partner.
 
“Right partners not only push you but they also guide you well. At the same time, it’s very important to make short-term targets for them as nothing can motivate you more than the joy of achieving a target.”

Pakistani singer-model-actor Meesha Shafi loves yoga so much that she has started doing it even on long-haul flights.

Yoga, the Dawn newspaper quoted her as saying on Thursday, was the best way to keep one fit.

Farhan Akhtar and Meesha Shafi in Bhaag Milkha Bhaag (2013)

Meesha, who made her Bollywood debut as an actor in the 2013 film “Bhaag Milkha Bhaag”, used to previously wait for the crazy days to pass before recommitting herself to yoga.

“But I have had to revise that. I now incorporate my practice into my schedule wherever I go. Getting myself a great travel mat (for yoga) was a good call,” she said.

Meesha, who describes herself as the Pakistani female performing artist who has worked in Hollywood, Bollywood and Lollywood, has posted stunning photos of her in a variety of yoga postures on her Instagram account.

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She has also featured in a supporting role in Indian filmmaker Mira Nair’s foreign film “The Reluctant Fundamentalist”.

Shafi made her film debut with a supporting role in the 2013 Mira Nair’s film.

Doing yoga while travelling isn’t easy, she says.

“(But) I’ve even started doing yoga on long-haul flights… After making sure everyone around me is asleep or hasn’t recognised me.”

Meesha started doing yoga around a year and a half ago, the daily said.

“I love the tempo involved with yoga because you can build it up or tone it down. Hysterical cardio routines and pumping gym routines don’t work for me.”

Singer Selena Gomez enjoys yoga and exercises which help her keep her bottom toned.

The “Hands to myself” hitmaker likes any exercise which helps to keep her bottom toned which includes arm dancing and Pilates, reports femalefirst.co.uk.

“Selena loves yoga, arm dancing, and Pilates. We like to do lots of butt toning too… If you keep your same old routine, you will most likely get bored and wind up skipping the gym. Working out should be a part of your lifestyle, not an obligation or burden,” Gomez’s trainer Amy Rosoff Davis told Byrdie magazine.

“Make your workouts fun by keeping it fresh and doing something different each day. Selena and I do everything from Pilates to hiking to dance cardio to circuit training to yoga and spinning – the list goes on,” Davis added.

The 23-year-old likes to switch her workout routines on her Revival tour as instructed by Davis.

“The workouts on the Revival tour change daily on purpose. But I always incorporate some yoga and stretching into my day. I try and aim for 30 minutes of cardio at least four to six times a week. I do toning and stretching about six days a week,” Davis said.

IANS

7 easy steps to lose belly fat

Doesn’t that tyre around the waist just take the fun out of wearing those super glam clothes you buy? “Everything else seems in shape and place, the legs are long and sculpted, the arms are lean, the upper body is well-formed…if only someone would take away this layer of fat around my waist.” This is a common complaint I hear all the time. So many people talk of wanting to burn their belly fat.

Belly fat not only brings the effect of that fabulous dress a couple of notches down but is also detrimental to your health. The fat around the abdominal cavity surrounds a number of important internal organs – liver, pancreas and intestines and too much of fat can lead to diseases like diabetes and heart disease.

You can make belly fat can Go Away. The only thing is that there is no shortcut to it. Remember that when you exercise you don’t lose fat from just one part of the body. The body loses fat all over. It’s a tried and tested thing.

Food or diet is just one part, exercise is the other big piece of the puzzle. Last but not the least is your lifestyle.

1. Adopt Action

It’s simple Maths. For net loss, the body needs to burn more calories than what it takes in. Move. Be active. Leave your slothful ways. Look at little children around you for inspiration. They are like little bundles of energy who don’t sit still even for a second. They just don’t know how to. My little nephew is a case in point. When he is talking, he keeps moving from the sofa to the bed, on to the chair and then back again to the sofa. And when he is not talking, he is walking up and down the stairs of his duplex house and jumping about. The only time he sits still is when he is watching TV.

The idea is to realise how we have limited our activity level as we have grown up into adults. We were all restless and more active when we were younger. Get the zip back in your life and burn away those calories. Ditch the escalator. Use the Stairs. Do the housework. Walk to the neighbourhood market. Get up and walk to the colleague’s desk if you want to discuss something rather than reaching out on the phone. If possible, add some form of aerobic exercise to your routine. Dancing. Jogging. Running. Zumba. Aerobics. Swimming. There are many options to choose from – all will help you maintain your body machine keep fit and in shape.

2. Core is the key

Along with this, you definitely need to work and strengthen those core muscles, the muscles that wrap around your tummy like a cover. Regular practice of planks, crunches and lunges will be your targeted tool to nix belly fat. Just remember every time you start exercising, the first thing is to activate the core muscles, so that the pressure doesn’t to the back muscles. Start small (you can begin with even two-five minutes every day on an empty stomach) and increase gradually.

3. Try Yoga

Studies show that there is a direct connection between stress and weight gain. Yoga not only enables physical fitness and calorie burn but also simple breathing techniques and holding Asanas helps in releasing stress thereby helping you lose fat.

4. Balanced Lifestyle

Try to maintain regularity in your daily routine even in the weekend. Avoid going overboard in any situation. Bingeing and letting your hair loose in the weekend could cause your internal body clock to go haywire and then the body would respond by producing fat storing hormones which is what we don’t want.

5. Magic Healing of Sleep

Get your eight hours of uninterrupted sleep. It is when we sleep that body and mind rest and rejuvenate. If sleep time is cut short, the body doesn’t have time to complete various important functions like muscle repair, memory consolidation and release of hormones regulating growth and appetite. Many studies report that if you are sleeping for five hours or less routinely you have greater chances of increasing abdominal fat. So do yourself a favour – make sure that you get more than five hours of sleep daily.

6. Blacklist White sugar

Just cut sugar from your diet. Reduce gradually if you can’t cut it altogether.

7. Get Help

It is important to have a balanced diet. There is no harm in getting help from a professional dietitian so that your food and diet habits come on track and provide sufficient nutrition to the body.

The Monsoon season has already started this year and as expected we are witness to heavy rainfall around us. People are happy to welcome the monsoon showers after experiencing days of hot, scorching sun rays. The rainy season has its own charms of lush greenery and cool weather. Oh, the delightful pleasure of a steaming cup of tea or hot coffee in the comfort of our homes. But along with this, the time has also come where we need to take extra care of our health. It is the time when we can get sick quite easily, quite quickly. Why? Because even though rain helps life in general, it dulls the immune system in our body.

We can avoid getting sick by doing a few simple things. Here is a list of ways to keep fit and fine in the rainy season:

1. Less spicy food

Experts recommended avoiding spicy and oily food in this season. Generally people face heath issues at this time of the year courtesy the spicy food they in-take. So less spicy food in monsoon does help in maintaining a fit and healthy lifestyle.

2. Indoor exercises:

As a habit, people tend to skip exercise or go for indoor exercise during the rainy season. Going to the gym is one such form of exercise, whose bar suddenly goes up in this weather. Another option is to try body weight exercise like planks, push-ups, squats and lunges at home on your own.  Not only do they help in burning calories, but also improve muscular strength. Indoor badminton can also help in burning calories to good effect.

3. Road running:  

Road running in the rains has its own charm

Although it can be followed in every season in every part of the world, it is possibly the best physical exercise for the human body in the rainy season. One can venture out in jogging tracks in the neighborhood park or just take to the road. If you are wondering how running can be feasible in the rainy season; let me tell you that there is a different charm in running on a slightly wet road where each tree and each plant looks freshly bathed, and the glistening leaves and the aroma of wet earth all add to the experience of running. There is definitely some strange love connection between monsoon and running. Try it this monsoon.

4. Practicing Yoga:  

It is a common belief the yoga is about increasing flexibility. A lesser known fact is that yoga also helps build immunity. Pranayams like Bhramari and Anulom Vilom help in reducing respiratory problems which are a common affliction during monsoon.

5. Climb Stairs: 

A perfect way to get some exercise in the rainy season is to utilize the stairs in your home or apartment building. The rain is not likely to disturb this form of exercise and it can be dome at any time of the day.

By Yash Grover

Tiger Shroff practicing yoga on World Yoga Day and Palak Muchhal singing her favourite songs on the World Music Day. Subhash Ghai had invited both the youth icons on the big day to take part (21st June) to join in the celebrations at his media institute Whistling Woods International.

Yoga. It works. An office goer with an eight-hour sitting job like mine, Yoga has given me a new lease of life. I can feel the strength returning; my neck and back pain are gone and it’s helping me to give my best and perform better at work. Getting a toned body in the process is just a collateral benefit, an added advantage.

When I go back in time, It was fun growing up with siblings. We were four of us together – three sisters and a brother. We cared for, fought, loved, and bullied each other by turns. Now my sister used to be an exceptional athlete, blessed with a super flexible body. She could touch her toes and do cartwheels effortlessly and run cross country marathons with some effort; as of me, I could just reach my shins when I bent forward and cartwheels was something I could only dream of ever doing. So mentally I labeled my body as stiff, inflexible, not meant for sports and carried on through school years.

My first attempt at making my body more flexible was going for one of those early mornings Yoga sessions organised in the community park after I got married. This was way before Baba Ramdev burst onto the scene and revived yoga and pranayama in the collective Indian consciousness.  

There was no cost involved; you just had to carry a mat/bed sheet to the park in the morning, spread it out and follow the instructions. The session would be attended by all age-groups. I remember little kids coming with their grand- parents, teenagers, middle aged uncles and aunties; each and every one did the same exercises with the instructor prodding everyone to stretch further and reach that perfect posture in the asana.

Unfortunately my tryst did not last long; while trying to reach the ideal position something in my back snapped and I just couldn’t move. So it was good-bye Yoga for me.

About a year back I was tempted to try this ancient Indian exercise form again when a young friend invited me. I was skeptic as the demon of last injury was still fresh. But I have had enough of living with a chronic back and neck pain, thanks mainly to a desk job and the creaking aging bones added to the misery. So decided to give Yoga another shot.

And I fell in love with it all over again. Yoga is much more than a discipline that requires moving and twisting the body. It is about each and every breath taken while getting into an asana. It is about controlling your breathing in the short term and your spirit in the long term. It is not a destination but a journey; a journey that is inward bound and gently guides you to be independent of your dependence on the outside world. By training the mind to focus on an involuntary act like breathing; we can actually train the mind to stop fretting and worrying about things that are anyway not in our control. The beauty of the form is not about reaching that perfect pose; but about the daily progress that gives you a sense of achievement.  

By Kaamna Jain

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By Kaamna Jain

In our adult life, we face a number of challenges; keeping our body fit is a major one. Nothing can give pleasure in life if we do not have a healthy body to enjoy it.

Have you ever seen kids playing in the parks or colonies in the evening, they spend hours – talking, laughing, running. It all seems so meaningless or maybe there is meaning. While it is okay to spend time like this in our childhood and well into our teens, we adults think it’s a luxury we can’t afford. Especially in this age of whatsapp, facebook and twitter any free time has to be spent judiciously and thus missing the point of chilling out stress free, like those kids in the park. The stress free time the kids spend helps them keep healthy mentally as well as physically.  

Why is it so difficult to keep fit as we grow older? Simple enough question though but it’s been troubling me for years. Here’s a couple of answers I guess makes sense to me now.

·         The metabolic rate slows down as we grow older which means that body burns fat at a lower rate than it did earlier

·         Lifestyle: desk jobs and sedentary routines

What works for me and will probably work for anyone is – Allocate some time for yourself every single day. Choose an activity that you can do daily, is practical and is something that you enjoy. If you target going for swimming to a pool that is 5 kilometres away from house every day or a gym in a far-off location chance of your sticking to the routine are limited.

Choose your fitness regimen, there are a number of options to choose from:

Walking – which is the simplest and most effective fitness regimen…it does not require much investment except buying a pair of good quality shoes and can be done anywhere.

Yoga –  I’ll recommend joining a Yoga class or getting home visits from a registered Yoga practitioner so that consistency in practice is maintained as well as you don’t end up hurting yourself during asana practice.

Gym –  This one is a no-brainer.

Dance – You get to move your body and have fun galore.

Running – Even if you don’t run the marathon, you will be surprised how running increases your stamina and strength if done regularly. You wouldn’t mind the weight loss as well.

Sports – Pick up a game – any game like Badminton/basketball. The only thing is that you will need like-minded people to play with you.

The key is habit or regularity. Practice till it becomes your second nature and your day isn’t complete if you missed your daily dose of physical action.

Taking care of our bodies is one of our prime responsibilities…After all our body is the only place we have to live in. 

Fitness Coach Saloni Ramani has the perfect recipe for people who find exercising boring and tedious. Here’s her latest Fitness Lesson with a Bollywood Dance Twist. So groove to Saloni’s perfectly choreographed routine on the famous Bollywood number ‘Gulabo’ from the movie Shaandaar.

In the second part of the Yoga for Glowing Skin series, Saloni tells you easy small steps to practice advanced asanas like the Head Stand and Kapol Shakti Vikasak, and get that ever youthful look. It only takes a few minutes practice every day to achieve that perfect position. So what are you waiting for? Start Today!