MevoFit - The Absolute Fitness

Hey! Can't make it to fitness class? Don't worry our health & fitness app is all set to bring the fitness class to you. “ MevoFit – The absolute fitness app whenever & wherever you need ”.

[mevofit]

Perks Of Taking It Online: Getting More Users, More Revenues And More Recognition

Get More Personal Training Clients With Online Business

Have you built your online training client roster, employed some marketing strategies to get more personal training clients, but let me ask you this, how fast did you get your clients? You should always remember that full-time personal trainers need just 20 to 30 clients to fill their schedules. It’s a benchmark every trainer should be able to meet. Moreover, if you do a good job and encourage referrals, you won’t need to do much outside marketing to keep your schedule full. And yet, people ask how to get more clients online? So to save you the time, we are writing this article to tell you how to get more personal training clients.

1. Connect with the neighborhood to expand your network

2. Market your training services on social media

3. Ask for client referrals the right way

4. Follow up on every lead

5. Write content that’s worth sharing

Dedicate Your Time To Your Clients And Make Sure They Know It

How do you start? You already have! Regardless of how experienced you are, the simple fact you’re trying, making the effort, sets you apart. You don’t need online personal training skills to market it. It’s more important to create the perception of skill and expertise. You’ll need to deliver results if you want those clients to stick around. But they won’t give you a chance if they don’t believe you have the skill before they see any proof of it. Once you collect a few clients and prove you’re the best, they’re apt to brag about you. That leads to referrals. You’ll soon find yourself wondering why this used to seem so hard.

You can begin with your neighborhood to expand your network and talk to well-connected people who hold influence in a network. See, when affluent people move to a new neighborhood, one of the first things they want to know is which gym they should join. Who do they ask? The person who just sold them their house! No one is going to the gym anymore, so they will talk about working out online!

Fitness And Healthcare Go Hand-In-Hand

Also, do a little research to find doctors in your area who specialize in weight loss, they can give you the best referrals. Also, consider naturopaths and holistic practitioners; you know their patients are willing to invest in preventive care.

Stand Out With Your Online Business Platform

Market Your Online Fitness Training Services On Social Media

You can create a social media page about your online training sessions for fitness and add simple tips for the day. The goal is to make it interesting enough for people to share. Follow the tip with a soft call to action, asking people to send you their health, fitness, or nutrition questions. There’s nothing like answering someone’s question to establish you as an expert in that person’s mind. You can post your client’s achievements. You can tag the client in a post saying, “Awesome 200-pound deadlift today” Or, “I just want to take a minute and Rahul for his amazing dedication to his workouts!”

Every time a trainer neglects to ask a happy client for a referral, he loses business. You don’t want that, do you? Seriously, it’s not complicated. It’ll feel awkward at first, but it’s a lot easier if you remember one important thing: Your clients like you and want to see you succeed. Wait till the end of a session, when you’re telling them to stretch, just ask if you can chat or discuss something. When the client agrees, tell him you have some new or anticipated gaps in your schedule. You’d like to give the client’s family or friends the first shot before you make them available to new clients.

Share Online Content Which Is Worth A Dime!

People view writers as experts on the topics they cover. Self-publish a pamphlet you can give away at your gym. Send a weekly newsletter to your email list. Any of these options can serve as marketing material, keep the language plain, and make short sentences, use simple words, avoid jargon.

Also Read: The Future of Gym and Self-Employed Fitness Trainers

You can start by jotting down your thoughts about fitness articles and studies as you read them. If you cook a nutritious meal, write about it. Learn a new exercise? You know what to do. From there, pick areas you’re proficient in and pay attention to common problems people face. Remember, everybody likes to brag when they know an expert. Your goal is to be the expert they brag about. The best way to do it is by creating content your clients and followers will want to share. You can engage your existing clients and get new clients with the boon of digital media.

#onlinefitness #fitnessincovid #fitness #trainers #personalfitnesstraining

[mevofit]

Get Professional Advice & Services Instantly for Fitness, Healthcare, Wellness & Lifestyle Experts at your Fingertips.Cost Effective - On Demand Healthcare & Fitness Services available Online from Experts across the Globe - By MevoLife.

Get Expert Advice from Trusted Professionals - Online Health Services, anytime, anywhere. Cost Effective, On-Demand Virtual-Services available Online from Experts across the Globe.

[mevofit]

What are the specifications of the MevoFit Drive Fitness band?

Over the past few years, there has been an exponential growth in the demand for wearables and fitness trackers. The Indian market has been very receptive and welcoming to fitness trackers from top brand such as Apple and Fitbit. Owing to the increased demands, there are several other manufacturers who have launched their own fitness gear at a very competitive price. In order to fulfill the ultimate aim of becoming healthier, Indian consumers have welcomed fitness trackers and wearables with open arms.

MevoFit Drive, a fitness band recently announced by a fitness technology start-up encourages its users to lose weight and get fit. The MevoFit Drive fitness bands are handy, smart and user-friendly bands which can be comfortably worn throughout the day. It comes with OLED Touch Screen display along with gesture control. The other major specifications of this fitness band are highlighted as under:-

Design — Rectangle

Screen Size — 0.75 Inches

Display Type — OLED

Screen Resolution — 128 x 64 pixels

Size — 22.00 x 1.90 x 0.90 cm

Weight — 0.024 kg

Features — Steps Counter, Calories burned, Find your phone, Sedentary reminder, Sleep management, SMS Reminders, Call Reminders, Social Reminders

Battery Capacity — 75mAh Li-battery 5–7 days Battery Life

Charging Technology — USB Port

Water Resistance — IP 67

Strap — High Quality TPU Strap that are interchangeable

Lock Button — Brass

Camera Remote Control — Yes

Call, SMS & Social Alerts — Yes

Alarms — Yes

Not only does MevoFit Drive fitness band tracks your daily steps but it also tracks & analyses your daily sleep patterns. Further the band also shows you call, SMS and social alerts — a user can configure the band to stay connected with alerts from Facebook, Gmail, Whatsapp, etc. You can turn on or off for any of these notifications as per your interest using the “MevoFit Fitness Tracker” app. This option works well and notifications come without any time delay. You can also set an alarm on this device. You can feel the vibration on your wrist for alarm or reminder you set. It can also be used as a shutter button of your phone’s camera. So, you can capture shots remotely using this fitness band. The MevoFit app can be easily synced with the fitness band for a detailed analysis  The company has not just focused on activity tracking, but they also care about your fashion. So, they are proving straps in three different colors. So, you can use any of the straps depending on what you are wearing to match your clothes. Removing and installing a strap is really easy. The locking mechanism of straps is also fine and it doesn’t open automatically. When the device is not attached to any strap, you see a USB male port at one side. Plug that in your laptop or power bank to charge it. It is handy and you can comfortably wear it throughout the day

This amazing feature packed fitness tracker is available in India for Rs 3,999 and if one wants to purchase an extra strap, and then the Drive can be purchased for Rs 4,999. If you are looking to buy this fitness band, then you can purchase it from either Amazon or Flipkart and get it at a cheaper rate.

[mevofit]

Best Muscle & Bodybuilding Workout Plans & Diet Schedule at Home

Who said that a ripped body requires a fancy gym? If you are one of those people who does not like to work out in public, or if you do not have the time to do so, do not worry! You can just as easily build your muscle at home! It will require time and patience, but it will happen. All you need to do is focus on your workout plans, and proper nutrition.

Here is an example plan for some of the best workout exercises, and an example nutrition schedule for bodybuilding at home!

Required equipment for the workouts: a flat bench, a set of adjustable dumbbells, a barbell, some weights. This workout plan is designed for beginners. If your level is higher, consider doing additional sets. Perform each exercise in form for maximum effect.

1. Barbell Squats – 2 sets, 12 repetitions How to do it: Spread your legs to the width of your hips, chest open, head straight. The barbell should be supported by the traps. Flex your knees and descend. Try not to move your hips back, and keep the torso as upright as possible. Go back up and repeat.

2. Dumbbell Lunges – 2 sets, 12 repetitions How to do it: Stand up straight, holding weights in each hand. Step forward with your right leg and lower your body, while keeping the torso upright. Don’t kneel. Step back, and repeat the same movement with your left leg.

3. Barbell Seated Calf Raise – 2 sets, 15 repetitions How to do it: Sit on a flat bench, and place a block flat in front of you. Have someone put a barbell on your thighs about 3 inches away from your knees. Lift your toes and squeeze your calves. Lower the toes, and repeat the recommended amount of times.

4. One-Arm Dumbbell Row – 3 sets, 12 repetitions How to do it: Place a dumbbell on each side of a flat bench. Put your right arm and knee on the bench. Use your left hand to lift the dumbbell, while keeping your lower back straight. Repeat the same movement with your right hand.

5. Pushups – 3 sets, as many times as you can How to do it: Lie on the ground and place your hands about 35 inches (90 cm) away from one another. Lift your torso a few inches off the ground, while keeping it straight. Go back down. Repeat as many times as you can.

6. Arnold Dumbbell Press – 2 sets, 12 repetitions How to do it: Sit on a flat bench, holding a dumbbell in each hand in front of your chest. Lift your arms above your head, as you rotate your hands until they face forward. Lower them down and repeat.

7. Side Lateral Raise – 2 sets, 12 repetitions How to do it: Stand up straight, holding a dumbbell in each hand on the side of your torso. Lift your arms until they are parallel to the ground. Lower them down and repeat.

8. Lying Triceps Press – 2 sets, 12 repetitions How to do it: Lie on a flat bench. Hold the barbell behind you. Lift it until your arms are straight. Lower it down and repeat.

9. Barbell Curl – 2 sets, 12 repetitions How to do it: Stand up straight, holding the barbell lowered, with both hands in front of you. Lift it to your chest, bending the elbows. Lower it down and repeat. Now that we have the exercises set, what about nutrition? No workout would be effective without a proper diet. Here is an example of a meal plan for a person who has a little bit more body fat than necessary. If you are slimmer, you can increase the portions slightly. This meal plan is focused on protein which will help you build muscle.

Meal 1: 5 egg whites, 1 1/2 cup of oatmeal, 1/2 cup of raspberries/blueberries Meal 2: 1 protein shake, 1 banana Meal 3: 2 medium chicken fillets, 1 cup of brown rice, 1 cup of asparagus Meal 4: 1 protein shake, 1 banana Meal 5: 1 big steak, 1 cup of vegetables, 1/2 avocado, a bit of olive oil Patience and persistence always pay off. Follow these plans, and watch your body get transformed!

Looking for more workout and diet plans. Go ahead and download Mevo – Weight Loss & Fitness app to get custom plans for yourself. The app is available both on Android & iPhone  

[mevofit]

Weight Loss Tips That Work

If you are serious about losing weight it's really important that you stop considering the process a torture and make it simple & lively. If you try to adopt any of the following 3 strategies in your day-to-day routine, you will surely be thinner and healthier in few days, plus keep it at bay forever! 1. Have fruits twice in a day As fruits have almost no fat and are full of water, they will keep you full for longer duration leaving less room for high-calorie foods. You also don't need to worry about the carbs content - they have good kind of carbohydrates as they are loaded with fiber. 2. Go for a balanced breakfast Make sure that your breakfast is a perfect blend of carbs, protein and fat which will help in keeping the blood-sugar levels steady and hunger pangs away. Go for something which is both tasty and satisfying for your taste buds like an egg white omelet, whole wheat sandwich, etc. 3. Exercise 3 times a week If you engage yourself in a 5 minute workout session including push-ups, lunges, squats etc., you are likely to build and maintain muscle mass. The higher the muscles the better the level of metabolism, which will ultimately help in burning more calories as you go about your day. Other than this you can also include yoga in your daily routine. Some yoga poses like Sun Salutation are great for weight loss.  4. Smart Snacking Going traditionally, snacking between meals is one of the major reason to gain weight but as per nutritionists it is better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. Some of the good snacking options include - edamame, peanut butter with fruits, green tea with multi grain cracker, coffee, iced water,  etc. 5. Say NO to Idiot Box As per a study, you are likely to intake 40% more calories than usual if you eat while viewing TV. Not only this, any distracting activity for that matter be it texting, driving, or any other distracting activity during a meal can also result in overeating. Instead, make each meal something you put on a plate and sit down to, even if you're eating alone. 6. Weigh yourself daily This will help you keep a close watch on your weight and its movement up and down. If you weight goes on increasing for days in a row, it's an indication to check what you are eating and take your workouts more seriously. 7. Sleeping is the best medicine Just tweak your sleep timings by getting to bed just 30 mins early and waking up 30 minutes later than you normally do to make better food choices. Not only this, when you are well rested, you're less prone to unhealthy snacking out of fatigue or stress. 8. Visualize a Slimmer You Whenever you feel your willpower going down, just build a mental picture of how you will look without all that fat. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before. Try & incorporate these simple weight loss tips in your everyday routine and you will see the results in your weight in few days only.

[mevofit]

5 Ways Yoga Can Promote Weight Loss Program | MevoFit

Whilst you might think about hard-core exercising at the gym on the treadmill or doing weight training as an essential element for your weight loss program, there are other activities which can also bring you results. It might be surprising to consider yoga as one activity that can help you in weight loss, but it most certainly can. Just as yoga is the union of your breath, physical and emotional states of being, as a weight loss tool, yoga also works to reduce weight in an integrated way that connects your emotional and mental well being with building physical strength- which is a powerful combination for sustained weight loss.

Physical Yoga Poses for Weight Loss Many of the yoga poses help to strengthen your muscles which can lead to toned arms, legs, back and belly. In fact there are certain asanas that are very targeted in the muscles which they build. Downward dog is one of the best shoulder and back strengthening poses in yoga. Boat pose strengthens the core muscles. Halasana helps in curing bloating and helps in boosting weight loss process. The standing poses help to tone and strengthen your legs and arms. Holding the various asana and moving your body through flows can also aid in speeding up your metabolism by stimulating the endocrine glands that regulate the metabolic rate. A faster metabolism helps with calorie burning, which as we know is key for successful weight loss. Focus on Breath The breathing techniques that accompany all forms of yoga can also contribute towards weight loss by helping to heat your body and giving it the ability to boost the way your body eliminate toxins through the lymphatic system and organs. This in turn helps to release toxins which can also cause excess weight gain when not eliminated effectively. Tuning Into Your Body Practicing the yoga poses regularly also helps you to tune more into your body and boost the weight loss process. By being switched into what is happening to you physically, you are better able to recognize the signals your body sends you for recognizing hunger and fullness, and to also notice how different foods make you feel in your body after eating them. You may discover that certain foods work for your weight loss positively, while others don’t. You can then know which foods to avoid that can cause bloat and other negative reactions. Tuning into your body can also help you to make healthier choices which can mean eating less calorie laden processed and junk foods which inevitably can lead to derailing of your weight loss program. Role of Mental Power in Weight Loss Yoga can also help you to slow you down mentally so you can learn to distinguish between the urge to eat and the emotional impulses that sometimes drive us to eat to for emotional reasons. Instead of eating out of boredom or stress, yoga can help you to eat in a more mindful way so you can notice when you are satisfied and what your triggers are for eating food that is not nourishing. Additionally yoga can help with stress management which can also lead to weight loss. By restoring the mind, body and spirit in a yoga class, the body’s parasympathetic nervous system is better regulated, the part of your body which regulates breathing, digestion and hormones.The reduction in cortisol levels through activating the parasympathetic nervous system means your body takes a much needed break and your hormones re-balance, injuries begin repairing, and digestion proceeds normally — all of which can aid weight loss process. Emotional Strength for Weight Loss Finally, on an even deeper level, yoga can also help to deal with your emotional well-being. Many people who are overweight are that way due to eating in response to emotional problems. Yet through the connection of mind and spirit that yoga embraces, you can become better at managing stress, anxiety and other emotional eating triggers- which in effect can also lead to weight loss long term. It is having a balanced mental and emotional state that steady, safe and long term weight loss, as well as health overall, is able to be accomplished. Many of the health benefits of doing yoga bring more long-term results when it comes to weight loss (don’t expect yoga to provide a quick-fix!). But more importantly than that, yoga teaches awareness of the self, so that you will make healthier choices, which is what’s important for long-term change.

[mevofit]

Celebrity Weight Loss Secrets Revealed!

Imagine being in the spotlight every day. Imagine having the long lens of a paparazzi camera focus on every bulge. Imagine being under pressure to look fabulous all the time. If anyone knows what intense pressure to lose weight feels like, it's celebrities. These are people who have access to the best trainers, the best gyms, and the best diet advice, so here's a collection of tips and tricks from personalities who have endured fierce scrutiny and come out looking and feeling terrific from their weight loss battles.

Khloe Kardashian says she took 18 months to drop 30 pounds. She worked out regularly and did not give up foods she loved. Tip:  A moderate workout and less strict diet can mean slower progress, but it's easier to stick with for the long haul. Jennifer Lopez says she lost weight by eating lean meat, broccoli, and carrots. She realized she didn’t need bread and butter to be healthy, she needed greens. Tip: Once you start eating healthy, you'll stop craving unhealthy food.

Kate Hudson says she tracks her meals with an app and aims to stay under her calorie limit for the day.  She also does two hours of core work three times a week. Tip: An app on your smartphone can help you easily keep track of the calories you're consuming. Sofia Vergara says she eats healthy with juices and vegetables and works out daily with dance classes and Pilates. Tip: Green vegetables and fruits are low-calorie and satiating, and fun fitness classes make it easy to stay motivated.

Kaley Cuoco says she works out four to five times a week and loves to be active outdoors with cycling, yoga, and horseback riding. She also skips alcohol completely. Tip: Make sure you're not "drinking" your calories in the form of alcohol or other high-calorie drinks. Nicki Minaj says she was always hungry, but lost 10 pounds but giving up Snickers and potatoes. Tip: You've probably heard it a million times before, but to lose weight you'll have to cut out sugar and starch. Scarlett Johansson says she runs every day and eats lots of salads. That's what helped her get back into pre-pregnancy jeans just two months after having a baby. Tip: Pregnancy weight will disappear if you eat healthy and exercise regularly every day. Jada Pinkett Smith says working out is key. She eats brown rice and does daily 45-minute workouts including pushups, yoga, and running. Tip: You can eat whatever you want in moderation as long as you're willing to put the work in. Anne Hathaway says she has always had a slim figure, but a vegan diet didn't agree with her. Embracing a paleo diet made her feel healthy and strong. Tip: Different strokes for different folks. Veganism isn't for everyone. You may need fish and meat protein in your diet to feel energetic. Jessica Simpson says she made headlines for her weight loss and looked fabulous in her wedding dress after a rollercoaster struggle with weight loss. Tip: Love the body you have while you work for the body you want. Janet Jackson says she battled emotional eating for years and was on the brink of developing diabetes.  She says becoming a spokesperson for a dieting system helped her get to a healthy weight. Tip:  Talking about your struggles with a friend, trainer, or advisor can help you stay focused and maintain your weight loss. Jennifer Hudson says she lost an impressive 80 pounds and went from being ridiculed for her weight to being a role model. Tip: Don't let your weight trample your confidence.  Stay upbeat and keep pushing on. Oprah Winfrey says she oscillated from a toned 160 pounds to a massive 237 pounds and tried every trick in the book when it came to weight loss. She was diagnosed with depression and a thyroid problem, and careful monitoring by a physician helped her get back on the road to good health. Tip: Discuss your weight with a doctor if you feel all your efforts do not yield results. Celebrities have tried every crazy diet and fitness plan to look spectacular on the red carpet. Learn from their mistakes and apply some of their knowledge in your own life to look sensational and feel on top of the world!

[mevofit]

Treadmill Running | MevoFit

Though running in the fields/grounds/parks has its own benefits but did you know that treadmill running also has lots to offer? Not only that it improves the most important aspect of fitness, the cardiovascular endurance, it does burns calories faster than most other types of exercise equipment can offer, too. Also, when weather and safety issues make it impossible for you to run outside, treadmill running is a great alternative for you to try! Just be sure you know where you could easily get on it when those kinds of issues occur. Now for you to make your treadmill running more effective, enjoyable, and safe; here are tips you could simply follow:

1. Wear the Proper Shoes Wearing shoes that doesn’t serve the purpose for running is definitely not a good choice. When you wear shoes that isn’t suited for running (like flats, heels, slippers, etc.), you just increase your risks of committing an injury. So if you’ve been doing that, it’s time for you to kick that habit. On your next run, be sure you wear or invest with the proper shoes already. Opt for the ones with extra padding in the soles to protect your bones and heels from high impacts, and if possible, choose the lighter ones, too. 

2. Warm Up Warming up is the most basic thing you should do before you engage in a workout program/plan or any other physical activity. No one should ever miss this important phase as this one reduces muscle stiffness and your risks of injury. Warm up 5-10 minutes to elevate your body’s temperature and 10-15 minutes to reduce muscle stiffness.  3. Be in a Proper Form After warming up, the second most basic you need to focus on is the proper form. It is the form that is the most critical point you look at in every exercise you do. Always remember that quality is absolutely over than quantity. For treadmill running, the first you do is, of course, get on the treadmill, find your balance, and start by walking. Gaze straight ahead and keep your shoulders level and chest open. Your hips, knees, and lower back will follow, making a relatively “straight line” from the head to your feet. Just maintain that position and form, and you’re good to go. 4. Use your Arms Generally, in running, you use your arms by winging them out on the sides – and that is the same thing you should do in treadmill running. Just keep your arms loose, not tight or tensed. Also, when you use your arms, you burn out more calories than just by running with your arms aren’t moving. Always remember that the more body parts you engage in an exercise, the more calories you are going to burn.

5. Burn More Calories To be able to burn more calories in any kind of exercise, it’s either you increase the intensity of your workout or you increase the duration of it. In treadmill running, you can do either of the two or do a mixture of it. For increasing the duration of your workout, all you have to do is run longer than your usual plan and you’re up for burning more calories. While for increasing the intensity of the workout, you could do any of the following: - Increase your speed - Do intervals - Raise the incline - Incorporate walking lunges - Incorporate tempo runs

[mevofit]

Are Whole Fruits Better Than Fruit Juices?

According to the U.S. Department of Agriculture, you should be consuming about 1.5 to 2 cups of fruit a day. Juicing has become quite popular over the years because it helps people meet this recommendation more conveniently. However, even though juicing is great for health and will provide you with sufficient minerals and vitamins, you are missing out on some nutritional factors by not consuming whole fruits.

Fruit skin The edible skin of many fruits such as apples, pears, blueberries, apricots, peaches, plums, raspberries and strawberries are vital parts of biological activity in the fruit. Fruits are influenced by sunlight through their skin and develop colored pigments that can absorb different light wavelengths. These pigments, such as flavonoids and carotenoids, help lower your risk of many diseases. However, you have to remove the skin of certain fruits before being able to juice them. 

The pulp The pulp is often removed in some fruits before juicing. For example, in oranges, the white pulpy part which is a great source of flavonoids is lost when processed to form a juice. Most bottled juice companies include “pulp added” in their labels, but these may not even be the original pulp. In addition, you shouldn’t be drinking bottled juices due to the added colorants, artificial flavors, preservatives and sugar. 

Less filling Another important factor associated with juicing and weight loss is that most fruit juices are not filling. During juicing, the main pulp or bulk of the fruit is removed during extraction and you only get a thin fluid, which is refreshing and delicious but not always satiating. Having a whole fruit, for example, an apple, will help you feel fuller for longer, curb your cravings and prevent you from overeating, thus, helping you lose weight more effectively. 

Fiber content There’s a difference between juices and shakes. Juices involve the extraction of the fluid from fruit, whereas shakes are made by blending the entire fruit with a liquid base. Since only the fluid is removed, most juices have no measurable amount of fiber. 

For example, to make an 8 ounce glass of apple juice, you’ll need around 3 to 4 apples depending on the size and density. Three to four apples will contain around 12 to 15 grams of dietary fiber, or 3.75 grams of fiber per apple. Juicing removes almost all of this fiber so you’re not left with a lot other than the important vitamins and minerals in the apple.

Juices are refreshing and delicious and they can pack quite a nutritional punch but whenever you have to choose between a whole fruit or a juice, we suggest you pick the fruit and munch on! 

Also, checkout the list of The Best Fruits for Fat Loss and Easy Weight Loss. 

[mevofit]

Weight Loss Myths Debunked

Myth: Long periods between meals slows the body to starvation mode

Fact: The starvation response is a term for reduced rate of metabolic activities and organ functions. It occurs when: Food intake is drastically reduced or eliminated over many days and weeks. However, if a meal is skipped or ritual fasts are performed, the body does not go into starvation mode. Digestion uses about 10% of the daily calories in a 24 hour period. If normal eating does not occur, there will be a slight decrease in calorie usage due as less time is spent breaking down the food. However, there will not be the process of energy conservation or the decrease in organ function that occurs during starvation. During true starvation mode, the decreased need for calories equals about 200-300 per day and the calories are provided to the body by the breakdown of fat and muscle tissue.   Myth: Low Carb Diets Help with Quick Weight Loss

Fact: Dramatic restriction of carbohydrates may temporarily show a quick drop in the number on the scale but it is not because of a loss of body fat or a change in body structure.  This is due to:

1. Carbohydrates have water in their chemical structure and can hold more water than other energy sources. 2. Drastic restriction will cause a temporary loss of weight due to a loss of water and possibly lead to a measure of dehydration. 3. There is no loss of body fat from these diets, which is the main objective of weight loss. To lose one pound of fat which equals 3500 calories, it requires either eating fewer calories or using more energy from exercise. 4. Carbohydrates are an essential source of energy for the body and should not be eliminated nor should they be consumed in excess. 5. Fad diets do not ultimately succeed, as they are not in keeping with the way the human body functions. With this type of diet, it is common to increase fat intake as a result of the decreased levels of carbohydrate, with the fat contributing far more calories. 6. Individuals can also find themselves becoming tired, as the primary energy source of the body, carbs, has been restricted. Water in the body is tightly regulated and will eventually return to normal levels, and with that, the weight itself will return.   Myth: Obesity is Due to a Thyroid Problem

Fact: Thyroid problems and their metabolic effects are uncommon with the exception of women over 60.  Obesity itself is what causes changes in hormones such as:

1. Insulin (conversion of glucose to energy) 2. ghrelin (feelings of hunger) 3. leptin (feelings of fullness) These hormones ARE produced in the over-weight or obese person but the cells of the body become resistant or insensitive to their effects.  The result of this is: 1. Muscle tissue which make up 35% of a woman’s body and 45% of a man’s body become resistant to insulin resulting in a A. Higher level of sugar in the blood possibly diabetes. B. The unused glucose is converted to body fat which increases the problem of excess fat 2. The job of ghrelin is to let you know that there isn’t any more energy in the blood for the functions of the body; it’s telling you to “feed me”.  If you don’t, the body will consume its own fat stores (that’s normal) but more importantly muscle tissue, and that’s bad. 3. The job of leptin is to tell you that enough food has been consumed for the body’s needs, and any more will just be converted to fat, “stop eating”. The over-weight person is not getting these signals correct because they are overweight, not that they are over-weight because their hormone levels are insufficient or poorly acting.   Myth: Gluten is bad for you

Fact: Gluten is the protein found in grains. And while a very small percentage of the population is allergic to this protein, there is no negative effect on everyone else.  The protein in plant based foods is incomplete (lacks all the amino acids to maintain muscle tissue) and must be combined with a different plant based protein such as:

Rice or wheat (lacks lysine but has methionine) and Beans (lacks methionine but has lysine) To eliminate gluten from the diet is unnecessary. And for those who are vegans or don’t consume enough protein from animal sources to supply sufficient dietary protein, the muscles of the body will have no chance to be replaced during normal growth of cells with lean body mass and the shape of the body will suffering.

Not only this there are many other workout myths and diet myths which are misleading the people wanting to lose weight and get fit!

[mevofit]

Healthy Spicy Bean Soup Recipe

Can you smell what is being cooked in the Mevo Kitchen today? Hot & Spicy Bean Soup - Oh so yum! This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and spices, it's incredibly healthy and delectable too. Enjoy this with crusty garlic bread for a laid-back Saturday night meal.

Ingredients 14oz can mixed beans, drained, rinsed 200 ml can reduced-fat coconut milk 1 liter vegetable stock Juice of 1 orange 450g Carrot, roughly chopped 2 Onions, sliced 2 tbsp olive oil 1 tbsp garam masala 1 tsp fresh grated ginger 2 tbsp chopped coriander  Method

1. Heat the oil in a large saucepan. Gently cook the onions and carrots for 15 mins until soft and golden. Add garam masala and ginger, then cook for 1 min more. 2. Add the orange juice and stock, then bring to the boil. Simmer for 10 mins until the carrots are tender, then stir in the coconut milk. Using a stick blender, purée until smooth, then add the beans. Bring to a simmer, scatter over coriander and serve.

Nutritional Info Serves 4 Nutritional value per serve: Calories 260kcal, Fat 12g, Carbs 30g, Protein 9g Looking for more options of healthy soups. Download MevoFit – Weight Loss & Fitness app which is available both on Android & iPhone

[mevofit]

Foods That Burn Belly Fat!

Here comes the list of food items, which you should eat to lose your spare tire, i.e. Belly Fat. Simply include these nutrient rich food items in your daily routine and fasten the approach towards weight loss-

1. Oatmeal Attracted towards morning snacks?? This is because of a dip in blood sugar levels. Having fiber rich oatmeal for breakfast is great as it keeps your stomach full for hours and safeguards you from unnecessary calorie in that sweet doughnut!

2. Nuts and Almonds Going nuts way is a smart approach to lose weight! They target your belly fat by keeping it full for longer duration. A study conducted in Purdue University has highlighted that people who ate nuts felt full for longer time than those who ate rice cakes. You can have about 20-24 almonds (not the salted ones) in a day to satisfy your hunger pangs without overloading on calories.

3. Protein Powder No! No! Don't think that protein powder is good only for those who go to the gyms. Protein powder contains amino acids that really helps in burning fat and building muscle. Add two teaspoons to a smoothie for a fat-busting drink.

4. Parmigiano-Reggiano Cheese Don't be surprised by seeing this in our list. This cheese is a calcium rich treat which is low in calories but plays an active role in stimulating the fat burning hormones in the human body. No the benefit does not end here as this is high in terms of protein in comparison to any other dairy product which will help you stay full for longer duration!

5. Avocados Along with being extremely rich in heart-healthy monostaurated fats, avocados are a perfect source of dietary fiber - around 11-16gms / avocado. This makes them a perfect option for staving off the hunger and protecting you from the consumption of unnecessary empty calories!

6. Peanut Butter Surprised? Don't be! This kid-friendly food is waist-friendly too. This one is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Don't go over the board and be considerate with the portion size: its high in fat so it is advised to limit yourself to no more than two tbsp a day.

7. Green Vegetables If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.

8. Fish & Lean Meats At the time of digesting protein your body is likely to burn more calories in comparison to carbs or fats. Looking for the leanest meat option? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.

9. Beans & legumes Beans are packed with protein and fiber and low in terms of calories, which helps you in toning up and losing weight. Replace meat with a heavy bean dish like burritos to cut a lot of saturated fat and replace them with fiber.

10. Eggs Eggs are rich in vitamin B12, which is required by the body to metabolize fat. Researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels, which further proves that eggs really play an important role in boosting up the weight loss process.

So keep this checklist in mind and be smart to opt for these food items to lose belly fat faster!

[mevofit]

How Often Should You Workout Per Week?

Amidst all the work and tasks in a day including late nights at the office, networking events, meeting the friends, family time and a lot more things that pack up the social calendar; it is almost next to impossible to fit in even a quick trip to the gym, let alone the commitment to a workout plan or sticking to a fitness regime. Rather than putting the blame on these things for not being able to devote time to a daily gym regime, it’s more productive try out new quick workouts and find ways to squeeze them into our busy schedules.

The best workout strategy which you can easily squeeze in your routine must include at least 3 days per week at the gyms with at least two full-body strength training days and one day of cardio. Further following are a few tips which will help you make the most out of your 3 days workout regime -

1. Start Up your Day Early

When it comes to workout sessions, people who wake up early burn the maximum calories. The major reason which is not letting you go for a workout session is the fact that uncertain things pop up at your workout timings. You may be busy with you work, might have to meet a friend if you plan to go for workout session in the evening. In order to avoid such situations and make the most of your 3 days workout regime, it is recommended to make an effort to schedule the workout sessions for the morning. Plus in the morning you will be loaded with energy which will further contribute in taking your workout sessions to an all together new level.

2. Start with Strength Training

Believe us the order of your workout does not really matter. Even if your main focus is to go for a cardio session, it has been highlighted by various studies that starting with a quick strength training session can actually help you more efficiently tap into your fat stores when you go for the cardio session within 20 minutes of lifting. If you go for the biking session first, you’ll likely be too tired to really fire up your muscles with strength training. Take a fresh start with the weights and gear up for your cardio session to reap in maximum benefits from your workout session.

3. Interval Training is the Key

Rely on interval training if you want to make the most of your gym sessions. This is simply because interval training allows you to burn  more calories in a shorter period of time, and moreover has an amazing metabolic effect which results in increased calorie burnout even 24 hours after the workout. Rather than going in for the traditional steady pace on your pre -workout run, challenge yourself to some 30-second sprints or HIIT exercises.

4. Don't take a break

On days when you are too busy to even think about going to the gym, don't just completely skip it. Try to include small workouts throughout your day to stay active and charged up for the coming day workout session. You can include squats, lunges, climbing up the stairs or any such simple activity which has a major impact on calories.

[mevofit]

Practical Tips for your Weight loss Journey!

Weight loss journey is actually like a roller coaster ride, which is bumpy, thrilling, exciting and once you are done with it, it is really satisfying. You won't know what and how it is like unless you attempt it. If weight loss was easy, no one would be overweight in this world. 30% of the world's population is OBESE and it's actually an alarming percentage and if you were fit/slim then you won't be here reading the tips for losing weight. Hence, it is a must to see what it takes to have a successful weight loss journey:

1. Attitude You all must know that attitude plays a major role in anything that you want to do in life. It becomes easier for people to lose weight with a positive attitude. Don't fill your head with negative thoughts & bad feelings rather take weight loss as a mission that you want to accomplish within the set time duration. You must evaluate your mistakes made in past as your learning opportunities. Patience plays a key role in this journey as there would be times you will feel sad and disheartened. So be patient and keep doing what you are!

2. Discipline No matter how much you compromise to lose weight, but if you don't have discipline, then you won't be able to achieve your goals. Discipline comes into place when you need to get up early, not cheat and give up few things that you need to for losing weight. No one can force you to eat right and exercise, the only thing that can help you is self-discipline. When others are eating junk and you say NO is when your discipline helps. Exercising willpower gives you self-discipline that is required to maintain a healthy lifestyle.

3. Don't shy away In order to move ahead to lose weight, don't shy away to shout loud of how much you weigh as hiding your weight never gets you out of your comfort zone and eventually you never lose weight. So be bold, congruent that you have taken up your new project and is called " WEIGHT LOSS"!

4.Track your progress Once you start with the weight loss program, the first thing you need to know is how many calories you need to intake in order to reach your goal. There are calculators available that help you to know how many calories you should be taking on the basis of your weight and height. Once you know the calories, use a tracker to track your calorie intake. Have a habit of logging in what you eat and how much you exercise to know the progress in order to achieve your targets. Taking photos of what you eat is also a great way of tracking your progress.

5. Workout everyday Regular workouts and healthy eating are a great combination to lose weight. If one is lost in between, the weight loss process is bound to suffer. Working out on a daily basis is going to be a great help as your body needs to burn more calories than you intake in order to lose weight. Your target should be of burning at least 1000-1200 calories from a workout to be effective for your weight loss. Your  exercise can be anything you like to do, for eg: running, swimming, dancing, zumba, cycling etc. But the Key is that don't forget to do it daily!

6. Give up empty calories Empty calories are the calories from solid fats and sugary drinks. They add to your total calories very quickly and have 0 nutrients or vitamins content. So in order to get to your mission accomplished give up your soda's, pizza, ice creams, cakes, cookies, pastries, cheese etc.

7. Treat yourself a cheat day Eliminating unhealthy food from your diet is essential to lose weight but once in a while, you can cheat as curbing your desire all the times for fatty foods will make you give up faster. If you want to run a longer race, then cheat once in a while!

8. Eat breakfast After hours of fasting, you body needs that fuel in the form of energy that will pull you ahead to the rest of the day and hence you must but eat breakfast. If you skip breakfast, then you will end up into starvation eating which is a very dangerous road blocker. People who have lost weight by eating breakfast confessed that before they would end up eating all wrong foods by 5 pm. Eat foods high in fibers as they will satisfy your hunger for long hours and will be fewer in calories. 

9. Light dinner The reason to take light dinners is that the more heavy food you take for dinner, the more fats are stored in your body. Limit your dinners to 25% only of your total calories taken in the day. The ideal dinner ideas are soups, salads, and protein-rich foods. Avoid carbs at this time of the day!

10. Proteins & fibers Proteins and fibers are the two key nutrients that are a must for weight conscious people. The main reason behind this is that they keep you full for long durations and curbs your appetite. Along with this, they act as a fuel to fat burning processes in your body and also promote muscle repair and growth!

11. Portion size Weight loss is all about portions. One must keep in mind that eating too much in quantity at one go is not how you lose weight. Have small meals every 2 hours but each meal should be proportionate as you are not storing extra fats and calories in your body by limiting it to smaller portions.

12.Keep moving Sitting at a place for long hours and having a sedentary lifestyle slows down your weight loss process. There are several ways you can avoid doing that for eg: do all your things yourself, keep moving in your office every 30 mins, make sure you stand more in a day then you sit and do as much  physical activity as you can.

13.Set up a date To reach a goal, you need to set a date by when you want to achieve it. Unless you don't set a date, you will feel that unnecessary delay in starting your efforts- "let me start from tomorrow rather than doing it today". If you set a date, then you would not want to waste time on tomorrow, rather you will jump start today.

14. Don't forget to have water Does water really help boost the weight loss process? The simplest answer to this is YES. Drinking water helps to boost your metabolism, cleanse your body of waste and also plays the role of an appetite suppressant. Not only this, drinking water helps to stop water retention which ultimately helps to shed those extra pounds of water weight!

15. Meet like minded people To enjoy the journey of weight loss, it is very important to meet people who are like-minded and also who want to achieve the goal like you. You will be encouraged to do much better than those who feel it's stupid to waste time on weight loss & rather prefer to go out and indulge in drinks or junk food. People who have similar goals will be great to go out on runs or workout with. Hence be a little choosy to make friends and if you do, then do with like minded people and achieve your goals faster!

Losing weight is not at all difficult when you have effective weight loss tips that help you shed those pounds speedily.

[mevofit]

DON’T DRINK YOUR CALORIES!

Liquid calories slide so easily in your daily routine, that it is almost impossible to avoid them. If you are one of those people who wonder why they are not losing weight even though they have been exercising and eating properly, the answer might be in your beverages. To justify this further, researchers evaluated the data from the National Health and Nutrition Examination Survey in 2004, to see how many calories Americans drink. They specifically looked at “sugar-sweetened beverages” which includes,

1. “Low-calorie” drinks 2. Sweetened teas 3. Fruit drinks and juices 4. Sweet coffee-bar drinks (such as Cappuccinos and Hot Chocolate) 5. Rice and soy milks 6. Sports drinks The results of their studies highlighted that 63% of Americans had one or more of these beverages on any given day, and total calories per day from sweetened drinks has gone up in the last 20 years by 29% to over 200 calories per day. This does not include alcohol which in the survey accounted for another 99 calories per day.

Most of these drinks have become a part of our daily routines and we don’t even realize how many empty calories we intake which are not actually good for health. It’s time to make a move and decide to eat rather than drinking up the calories. Here are some tips which will prove helpful for you to make smarter moves:-

a) Log your drinks Don’t forget to log your morning juice and office time coffees in your digital trackers to keep a check on the calories intake. Keep a check on the total empty calories you had throughout the week along with the extra sugar intake to see why your weight loss efforts are not showing any results.

b) Drink water Another reason, you might be consuming empty calories in drinks is because you are thirsty. It is adviced to have a minimum of 3 liters of water everyday. Also, you must make sure that you start and end up your day with a glass of water. Also be smart and always keep a water bottle on your office desk which will help in replacing mindlessly drinking calories with mindlessly drinking water.

c) Have water after wine If you are going out for drinks with friends, try drinking a glass of water for every cocktail or glass of wine. You’ll surely end up drinking half the calories you normally would and you’ll wake up feeling a lot better the next morning, too!

d) Brew some tea Be it green, black, white or red just brew it and have it. Not only is it flavorful but it is healthy as well as easy to make. You can drink it cold, hot, or anything in-between and it’s tasty morning, noon, and night.

SMART SWAPS TO KEEP EMPTY CALORIES AT BAY Don’t ruin your diet with empty calories from sugary drinks. Here are some ideas for drinks that are diet and health friendly:

1. Drink a 12 oz diet soda instead of regular soda and save more than 100 calories. 2. Have a cup of skim milk instead of a cup of whole milk to save around 65 calories. 3. Want to have a hot chocolate? Add a sugar-free packet to your 2% milk, rather than sugar to save 60 calories. 4. Say no to the whipped cream on any coffee or beverage to save your 50 calories. 5. Swap a small chocolate milkshake for an 8 oz carton of chocolate milk to save 75 calories. 6. To avoid the intake sugar and save 15 calories per tsp go for black or green tea. 7. Love alcohol? Choose light beer over dark beer to have 50 calories lesser. 8. Tried soymilk? Replace 1 cup of whole milk with a 1 cup of vanilla soy milk to save 50 calories. 9. Rather than going for packed/commercial smoothies make yourself one to save about 100 calories. 10. In the mood for some fruit juice? Rather than having it pure dilute it 50% with water to save yourself around 50 calories. You can also opt for V-8 juices, which is even better as you can save more than 60 calories/drink.

So next time when you are in the mood to grab your favorite drink don’t forget to evaluate the harm it can make to your body and also look for a healthier version to curb the cravings!

Download MEVO — WEIGHT LOSS & FITNESS APP —

Sign Up on Android or Iphone

[mevofit]

EASY WAYS TO SNEAK PROTEIN INTO EVERY MEAL

People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. Though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. There are some simple hacks in daily life using which you can get the desired protein without any supplements. Keep reading to know them now –

1. Snack on roasted chickpeas instead of crackers or chips Say no to crackers and chips and go for chickpeas instead. Pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. You’ll get about 15 grams of protein per half cup. Isn’t it amazing?

2. Don’t forget canned salmon & tuna For a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. Along with this, it’s super portable!

3. Use cottage cheese as an ingredient instead of a snack Cottage cheese is a great option to sneak some high protein your meals. There are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. There is around 15g protein in 1 cup non-fat cottage cheese.

4. Eat 1/2 an avocado every day It is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. One avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. Use it instead of butter on toast, or bake an egg in it for even more protein.

5. There’s more to chicken breast An unseasoned chicken breast is not the only for meat lovers to get protein. When it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch.

6. Switch to Greek Yogurt Greek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. One single container of Fage 2% yogurt has 20 grams of protein. Can you believe it — 20 grams!

7. Its time for nuts & seeds Not only the nuts taste great, but they have tons of protein naturally. Sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. Other high-protein choices include almonds, peanuts and pistachios.

8. Experiment with less common grains too Quinoa is not the only option when you are looking for proteins. There are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g.

Download Mevo App now to get amazing workout plans along with tips, which will help in boosting up your weight loss process –

Sign Up on Android or Iphone

[mevofit]

HOW TO BURN THE MOST FAT ON THE ELLIPTICAL?

Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. The simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. Check them out now –

1. Go for inclines When working out on an elliptical don’t focus on speed rather lay more stress on incline levels. It is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. The best way will be to begin with 3–5 minutes warm up with no incline and a steady speed and then bring the incline up between 10–15 and try to sustain RPMs somewhere between 110–120. Bring it back to start up level for a minute and a half and then again go for an incline. Do this 4–5 times for an effective elliptical workout session.

2. Don’t be afraid of intervals The most effective way to burn calories on an elliptical machine is by focusing on interval training. Though it will be more challenging but at the same time it will help you to finish your workout session quickly. Here’s a sample routine for a quick interval training on an elliptical machine – 1st session — Start with a warm up session. Move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits. 2nd session — Set up your incline levels between 10–15 and try to sprint on the machine for 40–45 seconds. 3rd session — Bring your speed back down to that steady warm-up tempo for one minute. Repeat that for a total of eight times.

3. Try to workout all your muscles Elliptical is an excellent low impact workout machine that places low pressure on your joints. This means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. Along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. So when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core.

4. Stepping out of your comfort zone is the key If you are new to workout you don’t have to dive right into an intense workout sessions. Just try to raise your resistance gradually to step of your comfort zone. Any new shock to the body will help you get more out of your workout. Whatever workout you choose, don’t forget to push yourself through it. Whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn.