What are your go-to workout routines? well, I have quite a few. For some days now I have been running and on other days I am totally hooked onto the Les Mills On Demand Body Combat Workouts. I have already written the review for Les Mills On Demand App and thought of elaborating on the Body Combat Program of Les Mills On Demand App.
In the world of HIIT and other workouts that concentrate on different body types and involve different techniques, I found Body Combat liberating. Let us get some information and review body combat classes.
What is body combat class?
A very different format of exercise if you are not aware of combat techniques but that makes it super unique. If you are the one who gets easily bored and does not feel challenged with the usual Jumping jacks, Push Ups, Squats, and Lunges, body combat is for you. The best part about it is all the conventional exercises are incorporated in it but from the point of view of combat. What is combat? You can find your way to a chiseled body through some punching and kicking. Initially, for me, it was a coping mechanism but now it is more of a therapy. It is one of the best forms of workouts that relieves the stress that you have accumulated in the body, additionally, it helps the fat burn.
Is Body Combat Hard?
Well, Les mills body combat has an introductory session to make us understand the stances that they use in the workout. In fact to start with they have their free YouTube lessons of combat as an Invisible series that you can use as the first step for learning. The intensity level for each class can be adjusted as per your energy for that day. Usually, I do a full-throttle for body combat class as I love it but if you feel tired or not recovered you can simply opt for low impact version that one of the trainers would be showing on the stage. Some days are hard and the low-intensity options are a saving grace.
Does this workout shape the arms?
One hour session of Body Combat expends approximately 500 calories. All the exercises are extensively focussed on each part of the body thereby toning if performed regularly. Personally, my arms are toned pretty much after doing combat sessions. I have a frozen shoulder that restricts the lateral movement of the right shoulder. I can hardly do pushups, only kneeling push-ups are possible. In order to strengthen and tone my arms, I have found that Body Combat classes are very effective
How long are the classes?
The best part about Les Mills On-demand App is that they have all the workouts divided into specific time slots ranging from 15 minutes, 30 minutes, 45 minutes, and 55 minutes. When you do not have much time to take the 55-minute class, the same class you can take for a shorter duration. Is it not wonderful? The typical class lasts about 55 minutes that accounts for the maximum fat burn.
Is it a Strength Training Workout or Cardio?
Instead of boxing the body combat workout as strength or cardio, we can say that it is a toning workout that improves agility and burns fat. If you want to build core strength, body combat is definitely a way to go.
Body Combat fact: You actually do 1700 crunches in Body Combat’s 1-hour session, as per Les Mills Website.
How can you get Body Combat?
I suggest trying Body Combat on YouTube, as Invincible Program. If you like to format, move on to buying Les Mills On Demand App, the pricing is approximately Rs.1700 for three months. You can opt for a yearly subscription as well.
Overall Rating: 5/5
All through my childhood, I was an obese girl. Sparing some comments here and there, nobody actually told me that being obese is a thing and I should be playing more or working out to just keep it as is or to reduce. Portion control was nowhere in the dictionary of my folks and me but I was clearly not overeating 🙂
I am not a foodie but my relationship with food is very emotional. If I am very happy, I want to have good food without any portion control because nobody had taught me how to portion my food.
When I am low or meh, I want to have food again without any portion control because that turns me off.
I can either be eating until my stomach is full or nothing at all. So, the journey started with being obese to normal in a cycle. I could refrain from food totally or totally give in to feel good. Now, my relationship with food is ok if not great and I am happy with it.
What helped me understand my relationship with food?
When you sit and reflect on any of your habits, it becomes easy to sort it out. If you want to understand your relationship with food, just sit down, relax, and write down, what makes you feel better?
What prompts you to overeat?
Here are 10 questions that you can answer and find out what actually makes you overeat.
Are you eating in front of the TV or a mobile?
Distraction is a major cause of overeating. In Indian tradition, dinner time is usually family time. We would sit down and have our food with all the family members. We are not mindful while eating in front of the TV and may end up eating more.
Are you stressed?
Some people eat more when they are stressed. Identify your triggers for stress. They can be
- Life-Changing Events
- Lack of sleep
- Workplace issues
- Home chores ( For stay at home mom, or work from home moms)
- Company of negative people
- Sabotaging environment
Just take a diary and write down whenever you have time, what is your trigger to stress and how are you dealing with it. Being stressed is common but how are you dealing with it is important.
Are you bored?
Have you ever seen babies asking for food when they are not hungry? or just because they are bored? We get bored and we just feel like eating something. Anything which is eaten out of your hunger cues is overeating because our body simply does not need it. The best way to deal with “Bored and want to eat” is to engage yourself in an activity you like to do. Whenever you feel bored, just make sure you walk 10 steps and increase it to 100 steps over time. If you still feel hungry you are really hungry and you need to eat.
How are you eating?
I have a bad habit of eating when I am standing and in the kitchen. So anything that happens during the morning, any stressful call, or anything which disturbs me prompts me to eat something which is available at the counter. Believe me, this realization was tough and it took me years to accept it.
Can eating be a ritual?
Things that we do ritualistically become a habit. Here is how you can make eating a ritual
- Sit in a proper posture on a dining table preferably cross-legged.
- Make sure you do not have any gadget in your hand while eating
- Take food on your plate and chew it slowly till you feel satiated
- After you finish eating, make sure you clear your plate and wash it.
Please observe this ritual even for a snack. If you want to eat on the go, make sure you take some time out to eat in your busy schedule.
Every day overeating may lead to weight gain. The above points will definitely help you get through it.
How many times in a day do you open a highly processed food packet? A pack of cereal, a Juice carton, A pack of curd, a pack of biscuits, cakes, cupcakes, chips, wafers, french fries, and so on. The matter of fact is we are so surrounded by packaged food that we seldom realize the amount of sodium and salt that is being ingested. Some days before in one of the YouTube videos of the Satvic Movement, it was elaborated that the average sugar consumed by a kid of 7-10 years is 21 spoons which are shocking and surprising.
What is Highly Processed Food?
Let us first understand why is food processed. The simple answer is to preserve its form and texture also to increase the shelf life. These foods not only include salt, sweeteners, and fat but also add in artificial flavors and colors. A research paper from Harvard suggests that this type of food is designed to increase cravings so that people eat them in more quantities improving the profit margins of the food and beverages industry.
How to identify highly processed food?
- Ready to eat
- Mostly low on fiber or any nutrient if you check the nutrient chart
- High level of sodium
- Presence of coloring agents and other additives
- High sugar content ( Which might have some other name like Fructose, sucrose, Corn syrup, and so on)
- Requires min or no preparation to eat.
Sugary drinks, chips, crackers, breakfast cereals, luncheon meals, frozen dinner, and lunches.
Food additives in highly processed food:
The additives play an important role in highly processed food. While checking the labels on these processed food cartons, we might ignore some less familiar names of these additives. Here is a sneak peek into the different names and their differentiation.
Preservatives: Helps to increase the shelf life of the food
- Ascorbic Acid, Potassium Sorbate, Tocopherols, Sodium Benzoate
Emulsifiers: Keeps the consistency of the product intact
- Soy Lecithin and monoglycerides
Thickeners: To keep the texture intact
- Xanthum gum, guar gum, pectin, carrageenan
Colors: Making the food look attractive despite longer shelf life
- Artificial FD & C Yellow No.6
The above info is as per a Harvard Report
Different names of sugar labeled as
- corn syrup,
- high-fructose corn syrup,
- agave nectar,
- cane sugar,
- evaporated cane juice,
- coconut sugar,
- malt syrup,
- molasses, or turbinado sugar.
For sodium, the labels are used such as
- monosodium glutamate (MSG) or disodium phosphate.
Effects of consuming highly processed food:
As stated above, highly processed food is a reason for more cravings. The additives in them make you eat that extra chips packet or more cereal than required.
High intake of sugar and salt increases the risk of obesity, heart disease, and diabetes as we have read in numerous other reports.
In my personal experience, there are many people who have stopped consuming processed food and have been immensely benefitted. The results are apparent from the weight loss, increased vigor, drop in sugar levels, and so on.
If you do not want to indulge in the details of additives, simply make sure that you do not consume anything which comes in a package. It is better to eat wholesome, homecooked food than ready to eat meals.
The choice is always ours.
Are you planning to go gluten free to lose weight before holidays? If you are, then this article will be helpful for sure.
Let us first understand what is gluten?
Gluten is a glu like substance which is present in grains which makes the dough sticky. It is a family of proteins glutenin and gliadin. Surprisingly, Gliadin is the protein which is bad for health. Making a dough of grains is possible due to this glue like susbstance which creates a net and binds the flour together.
What is gluten free diet?
Gluten free diet involves avoiding grains which has gluten. Here is a list of grains:
These grain flour become sticky when they are mixed with water. Some people are allergic to gluten so, they prefer avoiding the above grains.
Who should avoid gluten?
People generally tolerate gluten without any sensitivity. But people diagnosed with Celiac disease have severe allergy to gluten. Symptoms of celiac disease are as following:
- Chronic Diarrhea
- Unexplained weight loss
- Weak bones
- Joint pain
- Stomach and muscle pain
- Joint Pain
What is celiac disease?
Celiac disease triggers overreaction to the protein available in glutenous food and starts damaging the lining ( villi) along the wall of small intestine. When these villi are injured, the body cannot absorb appropriate nutrients from food and leads to the above symptoms.
People suffering with the following also tend to avoid gluten.
Non celiac gluten allergy:
Despite testing negative for gluten allergy some people do show allergic symptoms to gluten, those people should not consume glutenous food/products.
Irritable Bowel Syndrome:
Having experienced IBS myself, I can say that it is very difficult to zero down on one thing which irritates the stomach causing pain, diarrhea or constipation.
People who are suffering IBS can get benefitted with gluten free diet.
To follow a gluten free diet, you need to totally avoid food and grain containing gluten. It is always better to have only whole food like vegetables, fruits and other non glutenous grains.
Here is a list of gluten free grains:
- Cassava flour
- Water chestnut and water chestnut flour
What are the disadvantages of gluten free diet?
As per NCBI, here are some of the disadvantages of following a gluten free diet.
Deficiencies of Micronutrient and fibre
Naturally, when you avoid certain food group, you tend to be deficient in micronutrients. You might be having fibre deficit too.
Financial cost of gluten free diet:
Due to the popularity of the diet, the food market is full of gluten free diet and needless to say that the cost of all gluten free products is double the normal food.
Increase in fat content of food:
A 2013 nutrition survey performed in support of a thesis included 58 healthy adults on a GFD and showed that men on a GFD consumed significantly lower amounts of carbohydrates, fiber, niacin, folate, and calcium, but significantly higher amounts of fat and sodium, than men on a GCD.69 Women on a GFD consumed significantly lower amounts of carbohydrates, fiber, folate, iron, and calcium, but significantly more fat, saturated fat, and cholesterol, than women on a GCD. Overall, adults adhering to a GFD did not consume enough nutrient-dense foods to meet all nutritional recommendations. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/)
In short, while following any diet or any fad, it is always better to thoroughly check the pros and cons of the same. Following a diet blindly without being in touch with the requirements of the body would not work in the long term. Though some people have experienced weight loss on gluten free diet, unless absolutely necessary and prescribed by the doctor, gluten free diet is not recommended.
Netflix and binge have been an equation in lockdown, especially at night. Many people feel like eating around 11.00 pm when they are 2 -3 hours past their dinner. Usually, late-night snacking is considered as an extra meal over and above your calorie requirement
It is considered unhealthy because these meals are not planned, we usually tend to eat whatever is available at hand. That includes some sugar-laden sweets and salty snacks. Let us find out whether late-night snacks are really unhealthy?
Say you had a day full of meetings and you hardly had any time for eating, the only meal you have had is breakfast. By the time you have dinner, it is already 7.00 pm. You have been sedentary through the day and you know you are totally off the track in case of food, but hey!! it happens and you let it go, around 11.00 pm, your stomach starts growling and you get up in between your Netflix series to check on whether there is anything to eat in the refrigerator. After a couple of chocolates and a sandwich later you realize that this is the third day in a row when you are eating late at night.
Why do we tend to do late-night snacking?
Many dieticians and nutritionists claim that restrictive food habits later result in late-night snacking. In the above example, it is skipping the meals during the day which has triggered it, not to forget, the Netflix series. But, is late-night snacking really unhealthy? yes and maybe not.
Psychology today makes a very valid point, it says if you are not providing your body with nutritious food during the day, through the night the body would definitely ask for more. Let us not forget that you need a lot of energy during the day and when you are totally starved, the brain stops discriminating with food, as the starving leaves it in the perception of an emergency.
Long days, tough situations may also trigger this feeling of “Let me have one donut more’ kind of situation, where for the first one you are truly hungry and the second one is a result of a self-reward ( which might not be needed by the body).
All the research aside, I have never watched anybody binging on fruits. I binged on 3 apples last night said nobody ever. 🙂
Should you feel guilty of Late night snacking?
The answer is no! my way of tackling this guilt is to prepare for the next day so impeccably that there is no room for late-night snacking. It happens to all of us. The next thing you should think about is how can I get back on track and how quickly I can do that.
Once in a while, it is absolutely fine to have a late-night snack. But if it is recurrent you might just find the cause. Here are some questions you should ask yourself:
- Did you have a very hard day?
- Did you skip your meals throughout the day?
- Did you have a confronting situation at work? or at home?
- Did you sleep well last night?
- Are you anxious or bored with something?
- Are you eating way too less than your calorie requirement?
- Are you avoiding too many food groups and craving them off late?
- Are you on a very strict fitness regime?
- Are you going through premenstrual syndrome or Periods?
- What do you think can make you eat well throughout the day?
If you answer these questions and find that it is the food which seems to be the solution to all your problems, the first step is to plan your meals in such a way that you do not miss your meals.
Creating a nightly self-care routine can just make your night better.
Make sure you drop all the gadgets before a couple of hours of sleep. That does mean no Netflix. Plan your day wisely to get out of the vicious circle of Late night snacking and binge eating.