Facts About Muscle Gain And Weight Loss – Part 2

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By Johnny Hart

Continued from part 1 of this article…..

saladplate9. Eat 5-6 small meals/snacks during the day. The simplest way to accomplish this would be to eat a moderate breakfast, lunch, and dinner, and a compact snack between breakfast and lunch, lunch and dinner, after which a compact snack in the evening. You should condition your system to enjoy every 3 to three 1/couple of hours. You should not restrict calories a lot of, this can decrease metabolic process and absolutely stop progress dead in the tracks.

10. You should develop a synergy between proper nutrition, moderate aerobics, and intense, brief weight-training. The resolution to weight-loss lie within almost all these. That is why diets, Dieters, Jenny Craig, as well as other programs will not be long-term successful. Several of such elements is missing.

11. Small, steady steps will bring about progression, that may bring about results, that will increase motivation, that could again increase results, which often will bring about long-term change.

12. For the very best results with muscle building and fat-loss, five days weekly, thirty minutes a day is most appropriate. A lot more than five days so you risk overtraining. Below five days and you might avoid seeing optimal muscle development results.

13. You need to incorporate resistance weight-training into your unwanted weight-loss efforts. Fat is metabolized by muscle, muscle literally will use-up more calories simply to maintain itself. Increased lean body mass helps your whole body to hurry up its metabolism (again, increased metabolism being the main element to weight-loss.

14. An excessive amount aerobic activity are going to be counterproductive on your muscle mass building efforts. 2-three days per week, 20-a half-hour each session is optimal. Again, more just isn’t better, better is more preferable.

15. Diets fail to work, so never try and diet. Diets certainly are a flawed method which create to much pain (pain/pleasure-unpleasure principle). You’ll be able to diet for just a shorter time, even so the real and mental cravings come, leading someone to binge and eat a lot more than you should have.

16. Select one day every week and cheat. Eat anything you like, and that i mean anything, but merely turn it into a moderate amount. Then be strict with the other 6 days weekly.

17. At last, one of the most effective and easy way to gain muscle and loss weight is by using different kinds of supplements available in markets. Supplements like Clenbuterol and Sustanon help effectively in gaining muscle and losing weight properly.

– Johnny Hart is a professional health blogger. He started his proficiency by practicing on his self. He has written extensively in the areas of fitness, health and get ideas on weight loss by use of clenbuterol, diet tips, muscle mass and much more! He would like to go out at beach and fond of traveling, sports etc.

Facts About Muscle Gain And Weight Loss – Part 1

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By Johnny Hart

weightlossballtextThe concept of you exploring gym, busting your buttocks off sculpting a fresh body, and learn that have you been working your system of burning fat.So I have discovered lots of muscle mass building facts and fitness observations.I need to to express one of the most important ones along with you, in this post.

1. To be able to follow your fitness routine with the long haul, you have to identify the “why” behind what you are doing. Uncover, specifically, what you wish to switch and the reasons you would like to change. Take advantage of this being your thrust.

2. You will must associate pleasure with all your anaerobic exercise routine and pain without requiring investing your fitness routine. Humans naturally do stuff are pleasurable and get away from issues that create pain.

3. We have been after long-term, permanent results, so there won’t be any quick fixes and gimmicks. We will develop a life-style change which will be simple settle for. No calorie counting or points, simply make better choices and healthier, moderate portions.

4. Always think quality over quantity. Therefore more exercising is not better on the subject of muscle development, better is way better. The majority of people I are exposed to work excessive and eat weak hands.

5. The important thing to permanent fat-loss is usually to speed your metabolism. Once this is achieved, weight-loss becomes permanent.

6. The main technique of altering your body needs time to work. Dedicate yourself to a minimum of 90 days to literally transform one’s body. Chances are you’ll see some results until then, but ninety days really you will need to view achievement.

7. Through the first couple of weeks of an anaerobic exercise program, you’ll recognize that your scale weight either doesn’t change or it could range in price up a tad.
Toss the scale out your window, doesn’t necessarily separate fat and muscle, then when you first of all obtain a dose of muscle from the beginning, the size weight is going up. Which is a a valuable thing. With time the dimensions weight Lowers.

8. You will need to eat often and moderate comes down to increase your metabolism. When you eat often, your whole body utilizes and in time breaks down the food often, bringing about less stored unwanted fat.

Stay tuned for part 2 of this article shortly…..

– Johnny Hart is a professional health blogger. He started his proficiency by practicing on his self. He has written extensively in the areas of fitness, health and get ideas on weight loss by use of clenbuterol, diet tips, muscle mass and much more! He would like to go out at beach and fond of traveling, sports etc.

Overlooked Blocks To Successful Weight Loss And Good Health

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By Ann Musico

weightlossballtextSo often people contact me for help losing weight and that is their sole focus. I understand that being overweight impacts a person’s life in so many ways and they naturally tend to see losing that weight as the “answer” to their problem. However, in reality, those extra pounds they carry are simply a symptom – the fruit if you will. Unless they address the root of the problem, the reason they became overweight to begin with, they will never have long term success in reaching and maintaining a healthy weight.

Three of the most overlooked roots are stress, shame and self-image. We are bombarded with stress daily from multiple sources. Physically from injury, illness; environmentally in our foods, water, air; in our thoughts, relationships and emotions as well as in our spirits. Stress is a toxin! Unless it is acknowledged, addressed and resolved in some way, it will cause us to sabotage our best efforts.

Shame keeps us constantly aware of our shortcomings, controlling our lives by keeping us in that negative loop. It tells us this is what we’ve done and who we are and will always be – and that is a lie. One teacher I heard expressed it beautifully – we must become aware of separating our “who” from our “do.” We are human beings, not human “doings.”

A strong sense of self-worth is one of the most important ingredients to a successful life in all areas, including vibrant health. It makes perfect sense that if you don’t feel you’re worthy, you won’t make a consistent effort to take good care of yourself. Self-image powerfully drives your decisions.

So what can you do? Here are three simple things:

yogaposeFirst something as simple as taking five quiet minutes for yourself can short-circuit stress. Stop periodically, breathe slowly and deeply and practice gratitude. Studies show even a small action changes your view of yourself and when you feel better, you will be more likely to repeat it.

Then intentionally become aware of your thoughts, which affect your health as powerfully as food, exercise and water. It takes 6-10 seconds for a thought to take root and release chemicals into your body. Keep thinking that thought for 7-10 days and you believe it is truth – whether it is or not! The thought is intensified when you combine it with emotion! Keep a list of your self-talk and then take steps to replace the negative with truth.

Last, something as simple as increasing the amount of clean water you drink improves your ability to process emotions. Spirit, soul and body are all interconnected so you must address all three.

Here’s my takeaway: You are already a success regardless of the number on the scale. Success is the sum of small efforts repeated daily, so with each baby step in the right direction you are building success, not trying to achieve it.

– Ann Musico is a holistic health coach who helps women, at every age, to exemplify lives of vibrant health and wholeness – spirit, soul and body. Her mission is to show women how to adopt a healthy lifestyle in a way that is simple and achievable, empowering them to take responsibility for their own health in order to be a positive influence on their families. You can visit her website at threedimensionalvitality.com There are numerous free resources and you can learn more about her book, Today’s the Day Seven Week Fitness Plan, products and coaching.

Protective Beliefs – Could They Be Holding You Back From Losing Weight? – Part 2

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By Dr George Blair-West

Continued from part 1 of this article…..

weightlossballtextYou see, the beliefs that hold you back don’t do so just to frustrate you. They are there for an important reason. Using special techniques to access my patients’ unconscious worlds I have come to appreciate just how strong this glass ceiling can be.

So, what’s going on? Why would our mind not want us to achieve our slimmer, healthier self? There are different reasons, but the underlying theme is often protection, staying safe. To understand this I need to give you a quick lesson on your unconscious mind. Your unconscious mind’s job, first and foremost, is to keep you safe. Unfortunately, it only operates in the here and now. Not only does an extra slice of cake not kill us in the here and now, it makes us feel good. Which introduces the second job of your unconscious – once you’re safe, seek and enjoy pleasure.

Your unconscious mind is just the human equivalent of the survival instinct in all animals – it’s not at all sophisticated. As you can see, your unconscious mind has a lot to answer for. Indeed, if it did look to the long term, and could see that extra weight meant poorer health (i.e. it is not keeping us safe at all) we would not have an obesity problem of the magnitude we have.


Protective beliefs mean my patients come up with insights about what is holding them back like, ‘If I lose weight and become more attractive, I’m not sure how I will cope with the attention.’ Other responses relate to achieving e.g. ‘If I can do this, what else could I do? How will my life change? My mind wants me to stay safe in my box.’ Remember the first and foremost job of your unconscious? Keeping you safe.

While the fear and humiliation of failing (‘failure fear’) often prevents us from starting, it’s fear of success (‘success stress’) that often stops us from finishing. Success stress is built on our protective beliefs.

Do not risk your sanity, your valuable time or your money embarking on a weight loss program without first attending to the Mindset you are going to bring to the task. Not only is Mindset a critical part of success, the other big ‘M’ – Motivation – is built on top of your Mindset, so take the time to get it sorted before you embark on your weight loss journey.

– Dr George Blair-West is a medical doctor, psychiatrist and award-winning author. His first book was the bestselling Weight Loss for Food Lovers: Understanding our minds and why we sabotage our weight loss. You can find more on his latest work into Mindset and Motivation at weightlossforfoodlovers.com

Protective Beliefs – Could They Be Holding You Back From Losing Weight? – Part 1

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By Dr George Blair-West

theroadupA path without obstacles is typically not worth the journey. The weight loss journey comes with obstacles aplenty. We have obstacles from friends and family, like wanting to ‘save us’ from the deprivations of a diet by tempting us with our favourite chocolates, cheese or cake.

As a medico and psychiatrist working in this field, the obstacles that I am most fascinated by, however, are the ones that we inflict on ourselves. I have spent more than a decade now exploring the minds of my patients looking to understand the myriad of ways in which we can all sabotage our weight loss without anyone’s help whatsoever! There are no forces more powerful in holding us back, than the ‘protective beliefs’ that populate our Mindset.


I define Mindset here as the attitudes and their underlying beliefs that we bring to (in this instance) the weight loss challenge. When you find yourself faced with a challenge – from riding a bike to going on the cabbage soup diet – the thoughts like ‘I can do that’ or ‘I can’t do that’ are simple examples of your Mindset at play. To paraphrase Henry Ford who knew the power of your Mindset more than most: Think you can, think you can’t – either way you’ll be right.

It’s like someone rocking up on the day of the marathon without having done any running practice over the weeks beforehand, to prepare for the big day. Time and time again, I see people launch into a new weight loss program without paying any attention to the Mindset they are bringing to the challenge. I believe this is a big factor behind the 80% failure rate that plagues the management of obesity.


Of the beliefs that make up your Mindset, perhaps the most powerful are those that create your own personal glass ceiling. In Neurolinguistic Programming (NLP – think Tony Robbins) they are called ‘limiting beliefs’, but this label does not convey the fullness of their power. I call them ‘protective beliefs’ because this helps us to understand their original purpose and why we need to both respect and manage them.

Stay tuned for part 2 of this article shortly…..

– Dr George Blair-West is a medical doctor, psychiatrist and award-winning author. His first book was the bestselling Weight Loss for Food Lovers: Understanding our minds and why we sabotage our weight loss. You can find more on his latest work into Mindset and Motivation at weightlossforfoodlovers.com

Paying Attention To Your Meals Will Help You Lose Weight

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By Ann Musico

bigpantsLife is busy for everyone, whether you are a stay-at-home mom or the CEO of a corporation. So many of us eat on the go. We grab a burger and fries from the drive through, scarfing it down in the car or we stand at the kitchen counter bolting down our meal. Even something healthy like a smoothie can be gulped in the car on the way to work. Honestly you may be thinking – so what? What does this have to do with weight loss? As long as I’m not eating too many calories, what difference does it make?

More than you may have imagined. First of all, studies show that eating fast blocks the hormones that signal you are full and satisfied and lead to overeating. But there is another reason I want to focus on.

When you inhale your food, rather than treating it as a meal that you are aware of, and enjoy, savoring how it looks, smells and tastes, you will find that even though you may feel full physically, not long after you are searching the refrigerator for something else to eat! You see, your cells are starving and sending the message that they still need nourishment. They always say you eat with your eyes first – and there’s a lot of truth to that!

You can overeat and be obese yet in fact still be malnourished at the cellular level and many people are. This is part of the reason why. Choosing calorie-dense foods with little nutritional value is the other reason. But even if you eat healthy food in this mindless way, you won’t get the full nutritional value.

exercisebrainYou really have two brains – one in your head and one in your digestive tract! You may think you can fool the one in your gut, but you can’t! If your brain doesn’t fully experience the taste, smell, texture, pleasure and satisfaction from your meals, it interprets that missed experience as hunger! Even if you just filled your belly!

So as often as possible, sit down at the table, pay attention to the food, enjoy it, savor it and eat it slowly and mindfully. Even if it is a smoothie – savor the creaminess, flavor and aroma. Beginning the meal with a prayer of thanks is a perfect way to slow down and be intentional about fully experiencing your meal. Not only will you improve your digestion, you will also find losing weight becomes easier – and much more enjoyable!

“I encourage you to pay attention to how you eat the majority of your meals: mindfully or mindlessly.”

– Ann Musico is a holistic health coach who helps women, at every age, to exemplify lives of vibrant health and wholeness – spirit, soul and body. Her mission is to show women how to adopt a healthy lifestyle in a way that is simple and achievable, empowering them to take responsibility for their own health in order to be a positive influence on their families. You can visit her website at threedimensionalvitality.com

Family Health And Weight Loss Tips

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By Dee Doanes

familywalk2It’s important to get the entire family involved in being healthy. If you have a child or are a parent who is dealing with health or weight issues, it requires involvement from the entire family. This will motivate all family members to make necessary changes and reinforce good healthy habits.

If you’re an overweight parent, in addition to losing weight, you want to make sure that your children don’t develop weight problems too. This is important since childhood obesity has long term effects that continue into adulthood.

According to several peer reviewed studies posted on The Centers for Disease Control and Preventions’ website, “Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. One study showed that children who became obese as early as age 2 were more likely to be obese as adults.”

You don’t want your kids to be unhealthy adults. Now is the time to change your family’s health. Get started on the journey to good health by using these nutrition and fitness tips!

Check out these Family Health and Weight Loss Tips

1. Cut Back on Video Games and TV

When I grew up I spent lots of time outside playing with neighborhood kids—hopscotch and running in the yard. Now, when I drive around neighborhoods I see empty streets, definitely no kids playing. What the heck happened? Limit TV and video games to four hours per week. The entire family should go outside. Shoot some hoops and bicycle together. These are fun ways to exercise and lose weight, and will increase family bonding.

2. Eat and Grow Nutrient-Rich Organic Vegetables

motherdaughtergardenEating a diet based on organic vegetables is a great way to be healthy and lose weight. You don’t have to become a vegan, though vegetarianism works well for some people. Find a balance that works for you. Your daily diet should include a variety of food groups, such as: fruits and vegetables, nuts, seeds, whole grains, fish, and lean meat.

Planting a small garden will show your kids how to grow food and get them directly involved in taking charge of their health. This is another great family activity that increases emotional bonding. I grow beets, basil, tomatoes, and sweet potatoes with my family.

Start small and poll your family on what two or three vegetables to grow. Assign garden duties to each family member and gradually add to your garden. Also, this is a continuing science lesson for your kids!

3. Cook at Home More

Cooking at home will save money, control meal quality, and allow more quality time with your loved ones. As a kid, my parents talked to me about school and friends at dinner time. There never was a rush. Today, a lot of kids tell me they eat in front of a TV or in the car. Texting and Tablet use are common at the dinner table. Occasionally, kids eat with the entire family.

Break away from these bad habits. Start with the entire family preparing the grocery list ahead of time. When grocery shopping read food labels together, so kids learn how to pick healthy food and not food high in fat, sugar, and salt. Then, cook using healthy recipes so the entire family can sit together and enjoy the meal.

– Dee Doanes is the founder and editor-in-chief of Health Plus Style, an alternative health lifestyle blog. She’s passionate about spreading the philosophy of the body, mind, and spirit connection. Her motto is, “Be free, be open, be happy!”

Perspective Change for Healthy, Long Term Weight Loss

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By Ann Musico

bigpantsWhether you have to lose the extra 10 pounds or 100 pounds or more, your perspective can make all the difference between success and failure. All too often we look at weight loss as a “destination.” I suggest considering it a “journey” might be much more productive.

I believe pretty much every diet will work – initially. The problem, in my opinion, is that some are just too drastic to maintain long term. And therein is the problem. People can lose weight at first but because they can’t or don’t want to continue with a restrictive or drastic diet, they don’t maintain the weight loss long term. It’s not that hard to lose a few pounds – keeping them off is the more difficult thing. What if the goal was making gradual lifestyle changes so that you can create lasting health, rather than just losing a certain number of pounds?

Too many dieters fall into the trap of yo-yo dieting – dieting; losing a few pounds and then gaining them back and more and then dieting again. It becomes a vicious cycle.

Changing the way you think about food, what and why you eat is the only way to get to a healthy weight and maintain it. Get back to basics! Eat real food! Replace all the packaged, processed, “diet” garbage that passes for food and focus on one-ingredient, fresh, real foods. And go slowly. Take what I call “baby steps” and make one small change at a time. Once that becomes ingrained in your daily routine, make another healthy change. Studies show those who focus on one change at a time are much more likely to incorporate them into their daily lives.

One danger is becoming too legalistic about what you can and can’t eat. Learning that you are in control and there is no food off limits is empowering. You can eat whatever you want, however, just not every day. Making the best choices available to you and knowing that the way you fuel your body will directly affect your energy level and how you look helps you learn to make better decisions. Shame and guilt are counterproductive. Learning to love and nourish yourself for health is the bottom line.

scaleI know there are thousands of diets and fitness plans out there and I believe just about any one of them works temporarily. Most people can lose weight – it’s keeping it off that’s the challenge and that only happens long term, I have found, if you change how you think about food and fitness and create new habits. So my insightful take on the subject of healthy weight loss is this: Get Real.

By that I mean two things: get honest and be realistic about what you are willing to do. If you’re not willing to make lifestyle changes, gradually, then chances are very great that you will be trying a different diet very soon because any success you enjoy will be short-lived.

Make the focus getting healthy for a lifetime rather than just dieting and losing a few pounds.

– Ann Musico is a holistic health coach who helps women, at every age, to exemplify lives of vibrant health and wholeness – spirit, soul and body. Her mission is to show women how to adopt a healthy lifestyle in a way that is simple and achievable, empowering them to take responsibility for their own health in order to be a positive influence on their families. You can visit her website at threedimensionalvitality.com

Body Weight And Back Pain

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By Joyce Del Rosario

bellyBody weight can be simply defined as, the weight which totally represents our maximum life expectancy of our whole body structure. It varies according to persons, age, gender etc.The body weight basically comprises of muscles, bones, muscle tendons, bony ligament, body organs etc.The ideal weight can be accessed through body mass index in an individual. Normal body mass index is 18-24, in which we measure height and weight of an individual. Body weight can be expressed in terms of kilogram.

• Classification of Bodyweight:

Body weight can be classified in many ways but the most common terms used in our society by doctors and therapists are; Underweight, Normal, Overweight and Obese. This classification basically defines the overall body structure of an individual, how much, muscle, mass is present in our body, how much bony fluid like calcium is presentin our bones, and density of water present in our bones. If we look with a greater vision of interest among the following classification, we will be come to know about that individuals who are:

* Underweight:

These individuals have a very much less composition of fat and the BMI score for the underweight would be less than 18.5.

* Normal:

The second category underlines those individuals who have normal fat composition, and having a normal and healthy BMI score between 18.5 and 24.9.

* Overweight:

This category represents those individuals who are having their body structure components more than their body needs, they are having excess of body fat and their BMI score between 25 and 29.9, which is also a dangerous thing and must be considered at its start.

* Obese:

This category reveals the body mechanisms of those individual who are too much bulky and have a BMI of more than 30. Such people are basically at risk of getting affected by serious diseases like diabetes mellitus and cardiac problems.

– – Back Pain A Pain of the Era!!

seniormanBack pain can be usually defined the pain which is chronic in nature and lasts for about 7-12 days. One of the most highly occurring causes is postural behaviors of our young generation that also leads us towards the undesirable effects and causes of back pain. A number of experimental studies were designed to help the individuals with causes of back pain that are mostly over linked with our body weight. One of the most fascinated results of the study was found on the research of Ross et al, in which he explained the reason that After checking the results of calculation from BMI index it was found that mostly underweight people are affected by the back pain in most of the U.S countries, and this could be the most concerning reason of this modern era.

• Causes of Back pain:

* According to Kleinberg et.al (2007), it was found that about 95% causes of back pain occur with the genetic reason of self-limiting and benign problems.

* Heavy doing work like handling the machines in a factory also causes back pain.

* Patient presenting with past history of any of calcium and mineral intake problems would also result in back pain.

* Psychological factors like when one feels depressed or very much stressed from a tiring and unhand able situation, then also Back pain occurs.

• Treatment for Back pain:

Back pain is one of the chronic ailments that must be treated on hand because if not treated properly, than it grows the area for a large number of serious diseases, for which the treatment afterwards can become very difficult.

– Joyce Del Rosario is a career, education, and health blogger, connected with Pain Management in Avondale, one of those clinics who are helping the affected individuals with back pain by the use of different types of exercises like leg crunches, hip extensions, wall stretches. This is helping the individuals on the path for their survival in much better and hospitable way.

Top 10 Indian Spices That Help You Lose Weight

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By Shishir Rao

weightlossballtextIt is indeed surprising that so few of us turn to Indian spices for combating weight loss (or other problems for that matter), especially considering that Indian medicine has pre-existed its western counterparts for many hundred years in the form of ayurveda. Though the knowledge probably has little value today in the field of applied medicine, it is not so when it comes to the diet and healthy nutrition. With that in mind, here is a list of 10 Indian spices that have proven great for weight loss. Many have benefited from this knowledge for centuries; it’s your turn to reap the advantages now.

1. Black Pepper (Kali Mirch): The hot and spicy pepper is a great way to lose weight since it contains piperine, which speeds up the body’s metabolism, meaning that fats and carbs which are eaten get burned faster by the body to release energy instead of getting stored as fat. Besides, it also improves digestion, which results in better absorption of nutrients by the body.

2. Cardamom (Elaichi): Renowned for its ability to prevent gas formation and the consequent bloating of the stomach that it brings about, cardamom, like most other ‘hot’ spices, also increases metabolism in the body.

3. Turmeric (Haldi): Besides the usual speeding of metabolism, turmeric proves extremely beneficial towards treating indigestion, gallbladder troubles, high cholesterol (it reduces bad cholesterol in the blood stream), inflammations, etc. It is sometimes also believed to help with diseases like arthritis, Alzheimer’s, asthma, dermatitis, psoriasis and yeast infections.

4. Mustard seeds (Sarson): Mustard seeds have the x-factor when it comes to boosting metabolism since it is shown to have thermogenic properties that ensure that your metabolic rate stays high even after several hours of consuming the spice.

5. Asafoetida (Hing): A common ingredient in traditional Indian medicine, asafetida is well known for its anti-spasmodic properties, besides aiding digestion and being a sedative. Not only do these properties make it a weight loss agent, but it is also a strong antioxidant and may help in combating cancer.

6. Cloves (Laung): Like other hot spices, this thin long spice, with a slight bulge on one end, is a great way to increase the body’s metabolism rate, which means you burn calories quicker and stay in shape longer.

spice7. Cinnamon (Dalchini): Consumption of this delicately sweet and spicy spice proves healthy nutrition since cinnamon controls blood sugar levels (i.e. maintains the balance of insulin levels) in the body and thus in turn reduces the desire to eat fattening sugary foods.

8. Coriander seeds (Dhaniya): Sometimes also known as cilantro, this spice is a great way to improve digestion and also controls bad cholesterol in the blood, which not only does a ton of good for your heart health, but aids in weight loss as well.

9. Cumin seeds (Jeera): Cumin seeds too boost metabolism and improve the working of the digestive system; not only this, but they also strengthen the immune system and help in flushing out toxins, which provides for better nutrient assimilation.

10. Fennel seeds (Saunf): A spice that is often chewed after Indian dinners, fennel seeds aid in digestion and quicken metabolism. It is one of the oldest known spice for weight loss in the west, and was introduced as such as far back as 1650 by William Coles in ‘Nature’s Paradise’.

– Shishir Rao is a contributor at LeanOnLife.com. He is a fitness aficionado, and has been writing articles on health and fitness since he was 18. Shishir believes in doing his bit to spread awareness about healthy living, and he does it through his writing, one article at a time!