Fitness

Cold Weather Workout

Is the chilly weather making you too lazy to workout? Well! If you weren’t keeping yourself active till now and kept on layering yourself inside the quilts, then it is time for you to warm up your body with some exercises.  

Benefits of doing workout in cold weather:

  • In chilly temperatures our heart does not have to work as hard as it does during the summers.
  • We  sweat less and spend less amounts of energy to do the same amount of exercise in winter as compared to hot weather.
  • Sunshine during winters is much bearable and hence exercising outdoors in the morning is the best way of providing your body with the much needed warmth and vitamin D.
  • As per a lot of studies, it is found that exercising in the cold can help to transform white adipose tissue (WAT) or white fat  into calorie-burning brown adipose tissue (BAT) or brown fat.

All of these benefits indicated that one can exercise more efficiently and reduce extra fats from their body during winter.

  1. Running 

Put on your winter track pants and go out for jogging or running. It is the best winter workout that can help you burn more calories and give your body the warmth it needs during cold weather. 

Running can help in the following ways:

  • Regular jogging or running can help in strengthening your bones and muscles.
  •  Taking up running as your winter work out can help to maintain your cardiovascular health.
  • It can help to maintain healthy weight and burn a lot of calories
  1. Zumba/ Dance

A lot of people don’t like to hit the gym and workout on those heavy equipment. However, a little bit of music can help you shed your boredom during winter. If you are not a gym person, then you can always take up zumba or dancing as your favorite winter exercise. Not only is grooving with beats of music interesting, but also super effective when it comes to fitness.

Here are a few benefits of doing zumba or dance during winter:

  • It is the best and innovative way of including fun and fitness together
  • Dance or zumba can help you burn a lot of calories and maintain a healthy weight
  • Zumba/ dance is the best winter exercise that works on your full body and also helps to keep you warm
  • It can help to improve cardiovascular fitness
  1. Yoga

Yoga is the best exercise that can be done in both winter and summer, no matter what the temperature outside is. You can easily do yoga exercises in cold weather at home or outdoors. This ancient form of exercise can help to heal both your body and mind. There are specific yoga asanas for specific parts of your body. For example: Dhanusanasa for back pain, Bhujangasana for reducing belly fat, butterfly pose for a healthy reproductive system, surya namaskar for overall body and more.

Here are some of the benefits of doing yoga:

  • Yoga asanas can help to improve your strength, balance and flexibility.
  • A lot of yoga exercises can help to relieve back pain during winter due to stiffness.
  • It can help to reduce arthritis pain
  • Some of the outdoor winter workouts can also help you to get enough vitamin D from the sun and keep your body warm, while healing your soul from within (mental peace due to yoga).
  • Yoga is good for maintaining beautiful skin and hair
  • Including  yoga in your winter workout routine can help you to lose a lot of weight.
  • It can help to  improve your sexual health
  • It can help to reduce depressure, anxiety and improve your sleep 
  1. Snow Sports

If you stay somewhere in the rocky mountains and can enjoy the white beauty (snow), then make sure to reap its full benefits. Sports activities like skiing, snow-ga, trail running, scenic hiking or walking, etc. are the  best things to do to burn calories amidst the beauty of nature. The best time to exercise in winter in a snowy area is during the day as it will help you to enjoy the sunshine and also warm your body. 

Benefits of snow sports:

  • It helps to burn more calories
  • These activities are great for your cardiovascular health
  • These sports activities are great for both your body and mental health
  1. Play your favourite outdoor games

The other best thing that you can do is to include outdoor sports activities to your winter workout plan. Be it cricket, football, basketball or anything that you like, try to take out sometime and enjoy your favourite sports. This is the best way of burning calories while having fun.

Benefits of Outdoor Sports:

  • You get to breathe fresh air
  • Great for your heart, lungs and overall body
  • It can help to burn a lot of calories and help in healthy weight management

We hope now you know what you should be including in your winter exercise routine and why is it so important for you to workout regularly. Stay healthy and burn more calories.

Vidyut Jammwal Workout And Diet Plan

You must have heard a lot about him and his work. Some of you might be even completely drooling over his sculpted physique, but do you know how Vidyut Jammwal managed to get into that good shape? Well, only this Vidyut Jammwal workout and diet guide can help you decode the answer to this question. 

His godly physique is the result of his dedication towards physical fitness and not to forget his expertise in the field of mixed martial arts which he has been practicing from a very tender age of 3 years. He even started his career as a martial artist and went on to become a successful model. His debut movie Force where he played antagonist opposite John Abraham helped him bag the Filmfare Award For Best Debut in that year. 

In the age when most of the actors prefer to use stunt doubles or CGI technology, Vidyut Jammwal is one of the actors who prefer performing their own stunts that too without harnesses or cables. 

No doubt, he works really hard to maintain that physique, strength, and stamina that keeps him going strong. 

Here, we have gathered a bunch of information that will give you some idea of how tough his workout and diet regimen is.

Related Article: Train Like A Celebrity: Hrithik Roshan Workout & Diet Plan

 

Muscle World

Vidyut Jammwal Diet Plan

Vidyut Jammwal prefers leading a disciplined life and for that, he abstains from aerated drinks and smoking. He sticks to his vegan diet and is an avid supporter of PETA. He believes that his vegan diet helps him in staying healthy and mentally active. 

He never supports dieting, instead promotes eating a right mix of protein, carbs, and fats. He includes all the necessary components in his diet as keeping oneself fit and healthy is his mantra. 

His 6 meals a day diet looks something like this:

Pre-workout: A bowl of muesli with fresh seasonal fruits and oats
Breakfast: No oil Idlis with chutney and sometimes sambhar to change taste
Lunch: Seasonal vegetables, dal, chappati and fresh fruits
Evening Snack: Healthy upma
Dinner: Green veggies and chappati
Post Workout: Protein shakes and tofu

Balanced eating is the key to his daily diet, however, he never disagreed on a cheat meal once in a while, for which he ensures to compensate the next day. 

YoutTube

Vidyut Jammwal Workout 

Being a fitness freak, Vidyut Jammwal works out for 6 to 8 hours in a day. In the morning his workout is between 6:00 AM to 11:00 AM as for the evening workout he manages time between 5:00 PM to 9:00 PM. He takes a break from his rigorous workout regimen only when he thinks his body needs some rest. His regular workout comprises of 5 days of mixed martial arts training and 2 days of weight training. Vidyut does not prefer spending too much time in the gym and goes there for strength training only. 

The unique mix of mixed martial arts that Vidyut Jammwal practices on daily basis includes the following: 

Kalaripayattu: This is an ancient Indian form of Martial Art, which is widely popular and practiced in Kerala region. It is also said that Kalaripayattu is a mother of all martial arts in the world. Vidyut Jammwal has been doing Kalaripayattu ever since he was 3 years old and continues doing it even today. No, doubt that because of him only bodybuilding enthusiasts these days are searching for this ancient form of martial art. 

Brazilian Jiu Jitsu: There are two forms of Jiu-Jitsu, one is from Japan that consists of striking and grappling techniques. Another one that Vidyut Jammwal practices is from Brazil, thus it’s called Brazilian Jiu Jitsu. It is a form of combat sport that focuses on ground grappling technique, which is an important part of Mixed Martial Arts competitions. 

Gymnastics: This form does not need any kind of introduction. If you have seen Vidyut’s movie Commando then you can understand how good he is in performing impressive gymnastic stunts with much ease. 

Parkour(PK): Parkour is a kind of holistic training given to military so that they can move swiftly through the battlefield. This training helps them in overcoming obstacles they come across while finding their way in the field. Speed and accuracy in using walls, rocks, trees and any other object that can block their movement is the main motive of Parkour training. Parkour is also played as a sport in many countries. 

Though, Vidyut Jammwal is blessed with the versatility when it comes to practicing various forms of Martial Arts. But, he owes his fitness to Kalaripayattu training. He has mentioned several times that Kalaripayattu forms the foundation to his massive physique and strict training regimen. 

Soy or Whey: The Superior Protein

Walk into any gym or fitness center and you will most likely be suggested to include protein supplements, in the form of powders in your diet. Even if you are not a serious athlete or bodybuilder, chances are you’ll be encouraged to include protein in your meal plan. 

Wondering why? This is because what you eat, most likely, doesn’t meet your daily protein requirements! A recent IMRB survey has revealed that 9 out of 10 plates in India’s metros are deficient in protein. 

Though proteins are easily available and can be extracted from a wide range of food products, the lack of knowledge and time scarcity makes it difficult for you to reach your daily minimum intake of protein. And this is where protein supplements come to your rescue. These are the easiest way to balance demand and supply of proteins in your body. 

WHEY OR SOY WAY

Both whey and soy score 1.0 on PDCAAs (Protein Digestibility Corrected Amino Acid Score), the highest rating for a protein source. While soy protein is being tagged as a ‘feminizing’ compound, whey protein is the new standard. But there is another side to it. Neither soy is feminizing nor is whey superior to soy. Actually, your selection of proteins depends on your fitness goals, protein requirements, digestion, tolerance with lactose and cost. 

1.      SOY IS PLANT BASED AND WHEY IS MILK BASED PROTEIN

Extracted from beans, soy is a plant-based protein  with all nine essential amino acids and heart-friendly omega-3s. Whey is the water soluble part of cow’s milk – one of the two proteins found in milk. As whey is found in milk, yogurt, and cheese, it contains lactose. Therefore, if you are a vegan and intolerant to lactose, soy is your ally. Whey works well if you have a great tolerance for lactose. The American Heart Association (AHA) also recommends adding at least 25g of soy protein every day to a diet low in saturated fat and cholesterol to reduce the risk of heart diseases.  

2.     WHEN TO DRINK WHEY AND SOY

A study presented at The American College of Sports Medicine Meeting in 2004 demonstrated that both soy and whey proteins are equally effective at boosting muscle hypertrophy post workout. So, no matter whether you consume soy or whey post workout, both work, but whey works more because it digests quickly and offers more amino acids per serving. 

3.      SOY IS NOT FEMINIZING

The general perception is that soy is feminizing and upsets (reduces) the testosterone levels in males. A study underwritten in 2005 by the Solae Company revealed that soy only promotes lean body mass. It doesn’t negatively affect testosterone levels in males when they are enrolled in weight-training programs. The study was conducted over 12 weeks where 41 athletes consumed soy protein shakes twice daily.

 

4.  WHEY PROTEIN HAS HIGHER PROTEIN CONTENT

Whey concentrates are said to have up to 89 per cent of protein content. Isolates have more than 90 per cent of protein by weight. Soy concentrates contain more than 65 percent protein content whereas isolates contain up to 90 percent protein by weight. Additionally, whey has low but significant levels of fat and cholesterol while soy is cholesterol-free. When you choose a protein, make sure to consider your protein requirements and cholesterol level.

Obviously, both soy and whey make great choices, but if you’re intolerant to lactose, soy is your call.  However otherwise, soy-whey blend works the best. The fast absorption of whey can be balanced with slow digestion of soy while the higher protein content in whey can promote faster muscle building. Together they provide more energy, as a result, more prolonged release of amino acids. Alternatively, rotating the protein supplements is also effective

5.      WHEY PROTEIN ABSORBS QUICKLY AND HELPS MAXIMIZE MUSCLE SYNTHESIS

Many studies have demonstrated quick digestive properties of whey protein. As it is water soluble, it is digested shortly after intake. It doesn’t coagulate with other molecules in the stomach and is, therefore, quickly emptied into the small intestine. And because it’s quickly digestible, the effect of whey short-lived.

On the other hand, soy digests slower than whey. This is because the former contains a significant level of fibre. The best way to ensure better digestion and results is to combine soy and whey, whenever possible. A study published in 2013 in the “Journal of the American College of Nutrition” found that whey protein absorbed quickly and helped maximize muscle synthesis. The higher concentrations of amino acids in whey protein is important for muscle building and therefore resulted in greater muscle protein synthesis than soy protein. Moreover, whey protein reduced cortisol, a hormone that can break down muscle following an exercise. 

SOY AND WHEY PROTEIN BLEND HELP BUILD MORE MUSCLES

Obviously, both soy and whey make great choices, but if you’re intolerant to lactose, soy is your call.  However otherwise, soy-whey blend works the best. The fast absorption of whey can be balanced with slow digestion of soy while the higher protein content in whey can promote faster muscle building. The blend of soy and whey will helps you build more muscle mass by cleverly complementing each other.  Together they provide more energy by prolonging release of amino acids.

Since soy protein, particularly soy protein isolate, is fairly fast-digesting and rich in arginine, the amino acid that’s regularly converted to nitric oxide (NO) in the body,  you should add soy to your pre-workout whey protein shake for more energy and stamina before you workout.