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Differentiating Factors Of Men’s And Women’s Fitness And Tips To Get It Right




It is true that women can be as fit and fine as men. It is also true that this level of fitness will essentially not be the same. It is all due to the bio-composition and the difference in physical abilities.

It does not need any further explanation or proof that women’s bodies are typically different from that of the men’s. Both have different levels of hormones and apart from that, the number of muscles and fat in the bodies of men and women are extremely different as well.

Therefore, depending on your body mass, ability and of course your gender, you should fix and target your goals.

Difference between men and women

In order to know things in a much better way, you must first know where actually men and women differ, apart from the most common ones: the sex organs. A few other marked differences include:

  • Testosterone: Typically, men have higher levels of this hormone as compared to women. On the other hand, women have higher estrogen levels than men. Testosterone hormone helps in packing on muscles while estrogen in the human body causes fat cells to grow. In women, estrogen hormone is also responsible for the growth of all other markers of female sexuality. That means as a woman you will find it difficult and have a harder time to pack on the muscles due to the lower level of testosterone and higher levels of estrogen.
  • Weight: Ideally, the best way to lose weight and burn fat is to build muscles. If you have more muscles in your body, you will be able to burn more calories every day. It will also make your metabolism run faster. Considering the difference in testosterone and estrogen in men and women, men will, therefore, find it easier to build larger and more active muscles as well as lose weight faster, with the same amount and quality of workout performed by a woman.
  • Flexibility: This is one specific area that every woman wins over men. They are logically and biologically more flexible than men. This is because their bones are shorter than men and these have corners that are less pronounced. It is for this reason that the female body is more rounded. In addition to that, the bones around the pelvis in women are also more flexible as compared to the pelvic bones of men.
  • Body Mass Index: As said earlier, men will naturally pack on more muscle mass than a woman due to the difference in testosterone and estrogen levels. That means the Body Mass Index or BMI of an average man will be much lower as compared to the BMI of an average woman having the same weight. This indicates that a man will have a greater muscle mass. The body mass index is actually the ratio of fat to the total body weight. A healthy woman will usually have a 5% higher body mass index than that of a man. Meaning they will have more fat which is necessary for healthy reproductive function.

With all these differences between men and women, it is quite natural that there will be a significant difference in their training programs as well. This is done to make things a little easier for women to get in shape.

It is, therefore, required that you choose a workout program that will play according to your strengths instead of competing with your fellow man. It is just the thing you do when you choose grocery items, a dress or use the bra size calculator inches to find the most suitable underwear.

Things to remember

If you do not notice changes in your body in the same amount as your boyfriend or husband, do not worry about it. Since your body is designed differently from your husband’s, what will fit for him may not fit for you.

However, there are a few things that you can do to get things right and probably fast. These are:

  • Lift light: It is true that muscle is muscle, whether it is of a man or a woman. However, the fact that women only have a tenth of the testosterone as of men, you may not have the strength of a man to ‘power lift.’ Therefore, start by lifting light and progress gradually to lift more challenging weights. Starting with anything that you are not supposed to will get you nowhere fast.
  • Food: Eat the right type of foods as suggested by your dietician or physical trainer and do not resort to eating only salads. It is the wrong notion that women should only eat salads to stay slim and trim and men should eat steak to gain more protein. There is no need to eat only lighter and leaner food with less or no meat. To get the right amount of calories to eat protein in all forms possible including beef, fish, chicken, whole eggs, turkey, dairy and protein powders.
  • Carbs: Along with protein intake, you must also include plenty of veggies and a few complex starchy carbs in it as well. People may suggest you not to eat carbs but if you ask them why they will not be able to come up with a suitable answer. Yes, you need carbs too to replenish the energy stores, repair the damaged tissues, and to improve overall wellness as well as functions of all organs and your brain. Therefore, eat rice, potatoes, oats as well as other non-traditional sources like buckwheat and quinoa.

Last but not least, plan your exercise well. Focus on cardio exercises that will rev up the metabolism, circulatory system, and burn more calories but do not make it your only schedule. Jump on a treadmill and other forms of resistance training to find the perfect balance and best results.

In short, fitness should be pretty simple and more effective instead of focusing more on harder and more intense training. You will need to consider your comfort zone to overcome your propensities to skip your workout. This will build a better you.

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4 Easy Steps to Help You Get Back Into a Workout Routine!



We live in an extremely busy world; we do not have time for anything. We all get too much indulged into a super hectic and mundane life. In this entire process, we often skip the part of self-care. It is immensely important for all of us to maintain a particular routine. Life without a proper and prominent routine leads not only to different health issues, but results in a vagabond life too. You might start working out to relieve the stress, it is obviously a great idea though it is impeccably important to maintain the workout routine or else you might get stuck with many of the fatal health problems. One of the amazing ways is to take a break and put a full stop on the lethargic life is just by introducing yourself to a Yoga retreat in Nepal.

A short break from your mundane routine can help you out to get back into a workout routine. Here, in this article, we have tried to discuss some of the common and simple ways which could be productive enough to help you to get back into a workout routine. You can check this out for further information. You can try to read, understand and implement the process discussed in the blog.

Check Out the Ways to Get Back into a Work Routine!

If you ever have focused or tried working out, you would know its nitty-gritty. Work out only proceeds well if you do it with concentration, motivation and of course dedication. No wonder, we all are preoccupied with a bundle of work, yet we must try to understand the need and the vitality of working out in our lives. Yoga courses in Nepal are one of the most soothing and exciting things to do if you are up for something peaceful yet adventurous.

It would not only help you to reinvent your working out skills but it would also grant you some of the memorable and astounding experiences which would remain with you lifelong. In this article, we have also mentioned some of the basic ways to get back on the track of work out. If your mind is full of doubts, then definitely we have something interesting for you. Just read the article and discover the simple ways to get back into a work routine!

One Step at a Time!

Any activity which demands active participation is mostly dependent on our mental motivation than the physical one. If we want to work out our mind should be focused just on one goal yet it is important to understand that ups and downs are part of it. The one step at a time theory is important to understand because if you are restarting working out and just in a day you expect to perform excellently, your entire concept is definitely wrong. Do not try to overburden your mind or body, let it flow. Try to exercise just for 10 minutes and then improve wisely without any pressure.

Commit Only if You Want to!

We often get intrigued by others and take a harsh decision which is apparently a wrong way. You must introspect your ability, focus on the present. Try to complete the exercise just for today and your tomorrow would be already sorted. Do not commit anything, you don’t feel like to. Take your time; let your mind, body and soul sync in the decisions you make.

Keep a Track of the 3 Main Components

According to Sikorski, when you are trying to give a kick start to your work out capability, you must focus on three significant points:

  • Cardiovascular Endurance
  • Resistance Training
  • Flexibility

You can try all the above-suggested steps for a better and refreshing work out.

Do Not Forget to Take a Pause

You must understand the importance of a pause in work out. If you do not even stop for a day, somewhere your body gets weaker. You must give it a proper interval of time to repair and replenish. To stay fit and healthy in the long run, you must try to understand the vital role of short intervals.

These are some of the ways which could be helpful for you. The article tries to cover a particular topic in a broader way. You enjoy the discretion to read, understand and implement the steps to revive your work out body.

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The Importance of Yoga Equipments and Yoga Clothing




Yoga has been derived from the Sanskrit word which means ‘to unite’ to bring the body, mind, and, soul together in harmony, making a way for a healthy and positive lifestyle. In the most basic sense, yoga includes physical postures that are called asanas, meditation, and controlled breathing. The asanas involve stretching, twisting and lengthening of various body parts, which requires elasticity. Like most of the other activities, yoga can also be practiced at home and the way we have attire for every occasion, it’s important to have the right clothing and equipment for yoga as well.

Yoga teachers during Yoga teacher training in Rishikesh wear white dhoti and kurtas to allow easy movement of the body and keeping the body airy. The purpose of such bare clothing is to keep the body in direct contact with the energy flow that is present in our nature. For the modern world Yoga, we have several types of equipment and yoga clothing that can enhance our yoga sessions and make them efficient.

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What kind of clothes and equipment are required for Yoga practice?

Jogger style pants with elastic and fairly-fitted t-shirts are the most popular and recommended items of clothing while practicing yoga. The clothes should be loose enough to allow proper body movement during asanas and fit enough so that they don’t fly over your head when you bend forward during an asana. Girls can also wear a decent sports bra for comfortable transitions between poses. Other than this, yoga doesn’t require any additional piece of clothing, unless you have long hair, in that case, hair ties should do the work.

Yoga mats help define your personal space where you can carry out your sessions. A non-slippery and soft material make up for an ideal Yoga mat. Additional accessories can also be used for variations in asanas and make the yoga sessions more dynamic. Yoga blocks made of foam or rubber are used correct posture and align the body in several asanas. Yoga blocks can be replaced by folded blankets or pillows to provide a soft and cushiony base. Yoga straps or belts are also used as arm extenders in several asanas like pashimottanasana. Different yoga styles call for different equipment and play a significant role in yoga practice.

Importance of Yoga clothing and equipment

Yoga teacher training in India emphasizes on wearing the right and comfortable clothes to facilitate the free flow of the body without any obstruction. Tight and body fit clothes restrict the body from breathing and creates discomfort when performing meditation and breathing exercises. When performing vigorous yoga styles like Vinyasa and power yoga, sweat absorbing and quick-drying materials are very helpful as they avoid clothes from sticking to your body. The way we feel about our body and looks also reduces our stress and anxiety levels, making Yoga sessions more efficient.

Yoga in Rishikesh and yogashalas is usually done on ‘daris’ or soft yoga mats to provide a soft and yet firm base. Finding a good yoga mat for your yoga style might need a little research as it shouldn’t be thick enough, making it hard for balancing poses and not too thin that you end up hurting yourself during vigorous yoga styles. Even though a lot of yoga classes provide yoga mats but one cannot guarantee its hygiene, it’s a good idea to get one for yourself, according to your body type and height. Blankets offer supports to our back in seated and lying poses. These also help prevent injury from acting as a soft base. Blocks are very effective in correcting your alignment and used in standing poses. They serve as a platform for beginners when you are trying to touch their hands on the floor. Another important accessory is a yoga strap that adds flexibility to the poses. It helps achieve some stretching poses if the body doesn’t allow much flexibility and helps the body get used to the stress.


Yoga is a soulful practice and it requires is a present mind and body; by wearing the appropriate clothes and using the right equipment, we can achieve that ultimate goal.

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Low Testosterone? How to Boost Your Emotional Health



Low Testosterone

Testosterone is a hormone produced by both males and females. It is also known as androgen. It falls under the category of male hormones. Men produce this hormone at a high concentration than women, hence the name male hormone. 

It contributes to sperm production, body fat distribution, sex drive, and muscle strength and bone density. It also has a role in cognitive health; it controls how your brain works. It is paramount to maintain healthy testosterone levels because low levels have a link with symptoms like depression, mood swings, and increased stress.

Causes of Low Testosterone

The other name for low testosterone is hypogonadism. There are two types of hypogonadism, primary and secondary. Primary hypogonadism mostly affects men when testicles get injuries. Injuries may be as a result of cancer treatment, high iron levels in the blood, and mumps.

Secondary hypogonadism occurs after pituitary glands fail to receive a signal to produce more testosterone. Signal failure may be due to factors like obesity, tuberculosis, HIV, AIDS, opioid medications, and normal aging. It affects both men and women.

Signs of Low Testosterone 

Research shows that low testosterone levels bring changes in both emotional and physical life. Men with low T levels may experience low sex drive, difficulty in erections and infertility. Women can also experience low T levels during the pre and postmenopausal phase.

Testosterone is essential in muscle and bones strength.

A decline in T levels may lead to weight gain and loss of muscle and bone mass. The affected people may also experience sleep problems, trouble concentrating, sadness, anxiety, memory problems, and irritability. These mental issues can fade easily after buying top-quality CBD from trusted sources like High Supplies.

Connection Between Low Testosterone and Mental health

You may wonder how testosterone has such a strong influence over mental faculties. Recent studies reveal that there is a connection between low testosterone and depression, stress, and mood swings.

For instance, low testosterone may lead to a decline in cognitive health. Symptoms associated with low testosterone might be emotionally distressing, which makes you feel down, leading to depression.

Low testosterone levels in men can affect sexual life, leading to low self-esteem and mental disturbance. Excessive weight gain may also make you lose self-esteem, especially when other people make negative comments.

How to Boost Mood

When you identify the cause of mood swing and emotional issues, it is easier to address it depending on the root cause. Fortunately, you can correct emotional distress due to low testosterone by combining lifestyle changes and medication. Below are some of the tips for lifting the mood.

  • Manage stress

High testosterone can lead to low testosterone levels. If you have stress, your body can focus more on handling the cause of stress and fail on essential issues like sex drive. Managing the cause of stress will make your body to function normally and produce enough hormones. Consuming CBD can help you feel relaxed and fresh. There are many varieties of weed, and the Sativa strain can boost your mood and bring down the stress level.

  • Communicate with your spouse

 Discuss the matter with your partner if you have issues that might be contributing to your suffering from depression, stress, or low T levels. Find innovative and new ways to connect and find physical pleasure. If you have a low sex drive, go for counseling and sex therapy with your partner. Solving issues with your partner may create a room for honest and open discussion, thus creating a healing environment.

  • Examine your health habits

Inactive and obese people have high chances of suffering low testosterone levels. If you have excessive weight gain, you should consider exercising to burn fats and extra calories. Losing weight will help you regain your esteem, thus resolving any emotional issue related to weight gain.

According to a study, exercising will also make you cheer up, thus maintaining a bright mood. Living a healthy life will keep your body physically and emotionally stable.

  • Testosterone replacement therapy

Low testosterone level is treatable medically through a process known as testosterone replacement therapy. You should do this therapy after a thorough medical consultation when the other methods of boosting testosterone levels fail.

There are different forms of synthetic testosterone. The most common choices are topical gel, patches, and injections.


Low testosterone can affect both genders equally. It may affect physical wellbeing and self-confidence. It usually manifests in the form of trouble in concentrating, memory loss and insomnia. Once you know the cause of low testosterone in your body, the emotional problem may be solved faster, and physiological symptoms disappear completely.

Both men and women produce testosterone naturally, but males release it at a higher concentration than females. Everyone can suffer low testosterone, but it usually affects postmenopausal women and older men. Boosting testosterone in your body will boost your emotional health.   

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How to Plan a Healthy Diet to Drop Some Pounds




Healthy Diet For any individual, there have always been innumerable ways to reduce weight. But as far as diet-related solutions go, most of them will keep you hungry. Your appetite will remain unsatisfied during the diet phase. If you are running short of iron willpower, the odds are that you might give during the middle and you will have to start all over again from scratch.

However, we are drawing a plan which is comparatively easier to follow than the conventional ones. You are more likely to lose weight significantly if you can somehow stick to it. Here is how it goes:

  1. Lower your sugar and carbs intake

Lower your sugar and carbs intake

Lower your sugar and carbs intake

First and foremost, cutting down on sugar and carbs will decrease the hunger level. Meaning, you will end up eating fewer calories.

Secondly, cutting carbs brings insulin level down. That way, excessive water, and sodium are drained out of your body. Since water accounts for a lot of weight of your body, you will surely decrease a few pounds after it is reduced.

In a nutshell, the biggest takeaway of cutting down on sugar and carbs is that your appetite will automatically become more disciplined and eventually will stop yearning for food.

  1. Don’t skip breakfast

Don’t skip breakfast

Don’t skip breakfast

It’s an old saying but still valid nowadays, and it helps promote a healthy nutrition habit.

“Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Undoubtedly, breakfast is an essential meal of the day. It is only a myth that not taking breakfast will help you lose weight. It can’t be any further from the truth. Breakfast is an essential source to provide nutrients.

Unlike the general assumption, skipping breakfast makes people snacking this and that throughout the day, which naturally leads to the consumption of unnecessary calories.  For the people who hate breakfast, there is no shortage of healthy breakfasts for them.

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  1. Avoid stocking the junk food

junk food

junk food

Not many temptations are as hard to avoid as the lure of junk food stocking. When you are hungry in the late hours of a night, you are sure to eat whatever is available to you. In such a scenario, your stocks come handy.

If your stock revolves around stuff like snacks, chocolates, and sweet fizzy drinks, then, more often than not, you will end up munching them. Instead, consider stocking Opportunities super foods for a better, healthier, and quality lifestyle.

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  1. Eat fruit and vegetables

Eat fruit and vegetables

Eat fruit and vegetables

Fruit and vegetables are a must inclusion of a balanced diet. The reason being, both of them are very low in calories and fat. However, fruits and vegetables are also rich with fiber. They also contain a high proportion of minerals and vitamins.

Though consuming fruits and vegetables at breakfast and lunch is recommended, but having them at dinner is much more emphasized. The reason behind this is not a complex one. We are most likely to go for the bed after dinner, which does not allow fat and calories to burn.

So make sure the vegetables and fruits occupy the maximum space in your plate at the dinner.

Before we move on to our next advice, remember that if you keep eating fruits and vegetables in addition to your meals, then you are consuming more calories. Substitution of fruits and vegetables with high-calorie food is the key.

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  1. Drink a lot of water

Drink a lot of water

Drink a lot of water

At times people tend to confuse hunger with thirst. They keep eating caloric-food when it is just a glass of water they need.

Moreover, if you consume water just before getting on with your meal, it will suppress your appetite a great deal. According to an estimation, drinking water reduces 75 calories per meal. Sounds a small number of calories? Do your maths, and you will find out that it accounts for 27000 calories per year.

If you happen to be a great fan of sodas and soft drinks, then mixing a slice of lemon could prove to be a better alternative for you. Lastly, try to prefer taking ice-cold water. It boosts metabolism and therefore more helpful to burn calories compared to warm water.

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  1. Use smaller plates

smaller plates

smaller plates

Plates can play a crucial role in your diet plan. Your dinner set can make or break the whole diet plan. You can trick your mind into eating less by using small plates and bowls. As time goes by, you will see that your memory will get used to eating less than before.

Scientifically, it takes your stomach twenty minutes to convey to the mind that you are full. Ensure that you chew food as many times as possible before finally galloping it down the throat.

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  1. Schedule your meal

Schedule your meal

Schedule your meal

It is perhaps the most ignored aspect of the diet. Sticking to the foods is one thing, and sticking to the optimal times of having that diet is another thing. Deciding when to eat and when not to eat, can prove to be an ultimate factor.

For example, research says that early lunch eaters lost more weight than late lunch eaters. Studies suggest that more extended overnight fast can reduce weight faster. So you better finish your dinner at 7 pm. That way, your body will be in the state of ketosis, and it will begin to use fats as energy. Hence, more chances to reduce weight overnight.

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  1. Cut down on alcohol immediately

Cut down on alcohol immediately

Cut down on alcohol immediately

It is easier said than done. A standard glass of wine contains as many calories as a standard piece of chocolate. That’s why it is all too easy to spot a wine consumer among non-wine consumers because he is likely to have a large tummy.

If you can’t abandon wine altogether, perhaps you should follow the guide on how to keep its consumption at the bare minimum.


As you can see, all these steps are not as challenging to follow. Just a bit of discipline and dedication, and that will do the job quite comprehensively. Undoubtedly, the first few days, or weeks, will be hard to negotiate. But as time goes by, you will be more into it.

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Diagnosing Gynecomastia Properly for an attractive Male Chest



attractive Male Chest

The nearness of abnormal improvement of the male chest the district has turned into a typical condition over a broad range of time. This condition is typically caused as a result of the two most normal reasons, for example, irregularity between the male and female hormone and collection of undesirable fat substance around one’s chest district. Regardless of whatever the genuine reason is, a competitor must not to feel embarrassed about it and as opposed to concealing it behind the larger than usual shirts, one needs to look for the restorative exhortation.

Correcting Gynecomastia in Men

On the off chance that the state of expanded breasts is just brought about by the amassing of overabundance fat tissues, the majority of the corrective specialists prescribe the possibility to evaluate various types of activities and diet system so as to improve the condition. On of the chance that the condition doesn’t leave with the assistance of these non-careful strategies, one can go under the careful blade for fat decrease surgery. Genuine type of Gynecomastia, then again, must be disposed of with the assistance of surgery of evacuating the breast organ tissues. In any case, some accept that amending the hormonal lopsidedness may help the state of extended male breasts yet for heaps of men; tasteful surgery is the main solid method for treating the condition.

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Know the Difference

Not all breast augmentations in men are portrayed as an evident type of male breasts. Prior to diving profound into different parts of the condition, one needs to comprehend the contrast between pseudo-Gynecomastia and the genuine state of male breast extension. One of the normal misguided judgments is that all breast improvements in men are caused because of the aftereffect of the development of breast organ tissues. In the genuine instance of created breast organ tissues, the development of breast tissues under and around a competitor’s areola and areola makes the external appearance of breast extension. Be that as it may, as it is said previously, all the breast upgrade cases are not brought about by the organ tissue advancement.

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Gynecomastia Reasons

Gynecomastia is caused because of the overabundance nearness of estrogen hormone and lesser generation of testosterone hormone which is basic for each male body. Here and there interminable ailment, kidney illness, and liver sickness may bring about the reason for the Gynecomastia. The infection brought about by prescriptions is for the most part found in post-juvenile grown-ups. Some medicines also cause ailment.

Treatment for Gynecomastia

The most dependable, fruitful and safe way to deal with expels the issue of Gynecomastia is through restorative surgery. Shockingly it’s furthermore the primary way that most men consider. The best corrective specialist in Ludhiana can oust this issue and the achievement rate is truly elevated, in reality, some may convey 100% outcomes. In addition, is anything but an expensive technique and will cost a couple of thousands of rupees depending upon the sort of your concern. The degree of best Gynecomastia India, the city you live in and clearly the restorative center you pick will have a joined influence the expense of this surgery.

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