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5 Exercises That Could Do More Harm Than Good!

Hitting the gym and getting a sweat on is a good thing. Burning calories, building muscle and improving your cardiovascular is, by general consensus, good for you. But as with everything, it’s easy to get into bad habits, especially if you’re working out on your own without the help of a personal trainer.

We spoke to some top PTs to find which exercises you’re probably doing wrong, and what damage that might be doing to your body.

1. The Deadlift
 

“This is a very effective strength exercise when performed with good technique,” says Jenny Garside, personal trainer and co-founder of Fit For Keeps. 

“But executing the deadlift with poor technique can lead to lower back problems and injuries. The common error when deadlifting is trying to lift too much, which compromises your form and allows your lower back to round. This causes your spinal discs to become compressed and in some cases can result in a herniated disc.”

2. Crunches
 

Sit ups are generally the go-to exercise when trying to work your abs, but Matt Hodges, transformation coach and founder of the MPH Method, says they’re not worth it. 

“Sit ups or ‘crunches’ are a terrible exercise,” he says. “Those who do it tend to always pull on their necks and don’t know how to engage the stomach correctly in the first place. There are far better options for training your abs, like planks, woodchops, and the best of them all, hanging leg raises.”

3. Hip Thrusts
 

This is where you lie with your shoulders on a bench and feet on the floor, knees bent and a barbell on your hips, then push your hips up. “Hip thrusts are a great exercise for shaping your bum,” explains Nadia Hussain, personal trainer and founder of The Body Odyssey. 

“But some people push through the toes rather than the heels, which takes the focus off the glutes. Your hamstings should be nice and relaxed, and you push up through your heels; pushing through your ties puts a lot of strain on your knees and lead to knee injuries, which are very common.”

4. Weighted Abdominal Side Bends
 

Jonny Rees, personal trainer at Mayfair-based UpFitness, is not a fan of this exercise. 

“These just aren’t a great exercise. There are many alternative ab exercises that are infinitely better,” he says.  This exercise puts your back into a vulnerable position and, Jonny says, has very little benefit. “I see people doing kettle bell swings wrong too – which is potentially very damaging for the lower back,” he adds.

5. Lunges
 

“I’m always repeating lunge technique in my workout videos,” says Julia Buckley, founder of Julia Buckley Fitness. “Most people lean over the front thigh the push the knee forward and make it more of a forward-back motion. 

“If you’ve ever experience knee pain doing lunges, there’s a good chance that’s what you’re doing wrong. The key is to step forward then think of the exercise as an up-down movement. The shoulders should stay pointing upwards. Aim to keep the front knee aligned over the ankle. It can come forward a little, but it definitely shouldn’t push out over the toes and make sure the knee is pointing in the same direction as the toes, not tilting inwards or outwards.”

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Why buy thandai from the supermarket when you can make it at home?

There’s nothing quite like a refreshing glass of thandai on a warm Summer evening. And, I’m sure your refrigerator is stocked with thandai bottles. But, why buy processed stuff when you can make it at home? The freshness in home-made thandai is so epic you will never buy supermarket thandai ever again. Here is a recipe for kesariya thandai concentrate.

Ingredients

3 tbsp - Almonds (to be soaked)

1 tbsp - Pistachio

1 tbsp - Cashewnuts

1 tbsp - Poppy seeds

1 tbsp - Melon seeds

1 1/2 cup - Sugar

2 tbsp - Gulkand/Rose Petal Preserve

1 1/2 tsp - Pepper (or less if you wish)

6 - cardamom pods

1 tsp - Rose water

1/2 tsp - Saffron (to be soaked in 1 tbsp water for 30 minutes)

Method

* In a bowl, soak the almonds and saffron in a cup of water and keep aside for 4 hours. Overnight is best.

* Add the soaked mix to a blender along with pepper, cardamom, rose water, gulkand. Blend to a smooth paste.

* Heat a saucepan, add the sugar along with a cup of water. Once the sugar dissolves, add the saffron along with the paste. Stir well and cook for 15 minutes. (I like my concentrate on the thin side, so I keep adding some water if it gets too thick. Once cooked for 15 minutes, let it cool to room temperature.)

* For making thandai, take 1 cup of milk and about 1/4 cup to 1/3 cup of the concentrate and give a whisk.

* Serve cold!

Notes: If you make your concentrate thin, you would need to add less of it while making thandai. Totally up to you.

Secure your future!

THE BEST FIVE SUPPLEMENTS FOR YOUR HEALTH!

Coffee and a French toast on the run for breakfast -YES, Lunch at 2 pm ( which includes leftovers and remains from the last night party—preheated in the office pantry microwave&eaten at your DESK) Chinese for supper—&sipping a glass of Red Wine…AAH! whilst plonked in front of the telly,watching your fave VH1 Awards!

Sounds familiar?? WELL, you’re not alone! Even, we’re sailing in the same boat. Basically, this routine is followed by most of US!!

WE often take out health for GRANTED! (It is never TOO late, to start looking after your body!!!)

Eating a balanced diet & exercising are the two necessary mainspring for the physical health, BUT certain supplements are also important which our body craves for! ! Annual health check—ups, (not only when you’re in 50s, but also in 20s-YES)If you’re concerned about your diet, see a nutritionist.

To give a Kick-start, we’ve put together a list of essential components, YOUR  diet should include.

(Consult your medical care specialist for the dosage, TOO)

MULTIVITAMINS

A multivitamin supplies essential vitamins & minerals to the body in the form of a SUPER convenient supplement.

WHY YOU NEED IT ?

LIKE, I said before, we were meant to get all of these important nutrients from our regular diet—YES, (But, it fails to deliver US because of excess consumption of junk & non-healthy food)

It is not at all a substitute to the healthy diet, BUT, works as a back-up for a less than ideal diet! (Better to be safe, then to worry LATER!)

After FISH-OIL, it is the most recommended “MUST HAVE” type supplement that pretty much everyone could be taking whether—they WORKOUT, eat RIGHT or take care much about improving their body in the first place!!

WHICH FORM YOU SHOULD CHOOSE?

Generally, it comes in capsules form. But gummies, gel-based tablets, powders, chew-able & injectable formulations.  

(ALSO, they are taken as per the age, diet and sex)

WHERE TO GET THEM FROM?

• Dabur Chawanprash- Free from chemicals & is a blend of herbs in Amla pulp Base.  

(Has sweet & sour flavour, intake can be along WITH milk, singly or dressed up on bread. ALSO, can be consumed by any age group!)

• Geofit Men & Women Capsules- These are enriched with Vitamins A,C,E, B6 &B12 that assist in holding healthy hair, skin, nails & providing assistance to the heart.

(ALSO, it reduces stresses & contributes greatly in converting fats & proteins into ENERGY)

• Spyvit Capsules- Ageing course is made sluggish with the help of these capsules.

(It also includes proteins that facilitates 18 important amino acids )

• Leeford Chyawanprash-It abundantly includes kesar & majardhwaj.(Internal defense mechanism of the body is strengthened)
• Revital Capsules-Best multivitamin brand sold in the market from Ranbaxy. It includes Ginseng, 18 minerals & 12 minerals.

( It comes in two dosage forms- 10s & 30s )

THE VITAL V-VITAMINS

Basically, it allows OUR body to grow & develop. It helps in functioning of metabolism, immunity & digestion.

(In all, there are 13 essential vitamins such as A, B, C, D, E, etc)

WHY YOU NEED IT?

Vitamin D helps in fighting diseases & with calcium—it GIVES healthy bones & reduces the chances of breast/colon cancer.YES, take them seriously GIRLS!

Vitamin E will give YOU gorgeous skin & hair ( WELL, I’m serious)Between your munching, take a handful of ALMONDS. Also, cream enriched with this will help you reduce stretch marks, TOO!

Orange juice, anyone? This immunity booster &antioxidant is the SUPERSTAR of the Vitamin-D family! This vitamin protects against immune system deficiencies, cardiovascular disease, prenatal health problems skin wrinkling & even eye diseases.

All the other vitamins are also necessary for the  body! (Of course, we cannot see them..BUT, internally they contribute in the functioning of the body!)

WHICH FORM YOU SHOULD CHOOSE?

Generally, they come in many forms such as powders, tablets, creams, gel based capsules, etc.

(Just don’t get excited & gulp it up!!! Dont expect WONDÉRS  instantly!! Slowly you’ll definitely feel the difference!!)

WHERE TO GET THEM FROM?

• Organic India Gooseberry Amla Powder-purely organic—rich in Vitamin C.

(Cures all the abdominal problems..GREAT—isn’t it?)

• Evion Vitamin E Capsules- it gives you soft skin, strong hair & cuticles & also reduces stretch marks. It also helps in fighting signs of ageing.

(This deficiency is very rare.. it comes 200/400/600 mg. They work really very WELL)

• Himalaya Reosto Tablets—it is a natural source of Calcium & Vitamin D. It maintains hormonal balance & Healthy bones, TOO!!!

(No side effects—herbal medicine!!)

• Health—Aid Vitamin B12 capsules-Provides health metabolism, enhances cardiac health, promotes healthy blood cells & improves brain functioning.

(Unflavored tablets basically taken by Vegetarians &those with heart conditions)

• Health-Aid Vitamin A cream- This is used by people who suffer from skin eczema, dry & itchy skin -YES! (Here’s your solution Girls!!) Also, it has a rich source of vitamin a – which helps in fighting anti ageing problems.

( Generally, Vitamin A creams are super expensive.. But this iscomparative reasonable & a great supplement of Vitamin A)

MAGNESIUM

It is one of the first mineral which drains up during stress AND anxiety. So, supplementing will surely help you relax. ALSO, green leafy vegetables are a great source (Girls..Dont forget to order a SALAD, next time for your dinner!!)

AND, if you’re left thinking now, “Shucks, My diet doesn’t include this at all.. !! Well, we have got a Solution!!

(Thanks the Peeps who invented these supplements’ in the first place!!)

WHY YOU NEED IT?

Being thought as the WONDER nutrient—supports bone health,  nervous system functions, aids in regularity, improves your mood &gives you a good tight sleep.

WHICH FORMS YOU SHOULD CHOOSE?

It comes in Powder, tablets, oils & capsules. You may consume the supplement as per the doctor consultation.

WHERE TO GET THEM FROM?

Amway Nutrilite Cal Mag D- These unflavored tablets provides the prefect combination of Calcium,  magnesium & Vitamin D. Keeps your muscles strong &maintains nerve activity!!

(ALSO, it is free from colours,  preservatives& artificial flavors!!)

• Life-Flo Pure Magnesium Oil-it contains 100% pure magnesium oil chloride brine, mined from the zecestian sea in Netherlands.  Essential mineral for building bones, proteins & fatty acids. It also relaxes muscles & activate vitamins B.

( Spray 4-5 a day &massage that area..oil will be absorbed &white residue left over is the salt & it can be washed off)

• Now Foods Magnesium Citrate Powder- it is a source of magnesium which supports nervous system & energy production.

(It is a pure powder-NO preservatives & artifical colours)

ZINC

Zinc’s a little guy with a sword–fighting off all the diseases of your body & keeping YOU fit & Healthy!  

WHY YOU NEED IT ?

If that isn’t the enough reason to make it your BESTIE, well it makes sure to improve your Athletic performance &strength, cardiovascular activities,promotes brain health & fertility, prevents cancer & immune function & ALSO keeps your skin & hair healthy!

Added Bonus- Zinc also helps you make Babies!!! YES!! Turn off the lights & get going, NOW!!

Good sources of zinc includes pumpkin seeds, oysters, Turkey, whole grain foods & eggs. (So, girls don’t forget to include them in your diet!)

WHICH FORMS YOU SHOULD CHOOSE?

It comes in capsules, tablets, syrups, etc. As per doctor recommendation, you can use it accordingly!

WHERE TO GET THEM FROM?

• Life Extension Zinc Caps-it is 50 mg tablet &supports body natural immune system. (Zinc deficiency is widespread especially in the elderly!!)

• Jarrow Formula Zinc Balance- it supports the immune system & works as an antioxidant protection. Also, it is a dietary supplement& 1mg tablet.

(During pregnancy, under 18 or any other medication already going on.. consult your doctor regarding the dosage and then include them in your diet)

• Nature’s Bounty Zinc Tablets- it promotes immune system health. Zinc is also essential for cell division.

(It is a 50mg tablet &no artifical colours or preservatives are used)

• Nature’s Way Zinc Lozenges- it contains zinc which protects the body against free radicals as well as being nutrient supplement on the colder months of the year.

(These are thee perfect supplements for assisting pesky illness, TOO)

OMEGA 3S

Omega 3 fatty acids do a host of super awesome things for US. It also helps in reducing risk of heart disease, prevent inflammation & supports hormone function, TOO. This little fighter plays an important role in the functioning of the body.

WHY YOU NEED IT?

It reduces total morality & sudden death in patients with myocardial infarction & heart attacks.

ALSO, effective treatment for child suffering from autism AND bronchial asthma.

Fish oil reduces the ischemic stroke in men & reduces stiffness in joint pain.

(These acids are not produced by human body so have to be taken in the form of diet or supplements’.)

WHICH FORM YOU SHOULD CHOOSE?

It comes in capsules, tablets, syrups, etc. As per doctor recommendation, you can use it accordingly!

WHERE TO GET THEM FROM?

• Best Source Nutrition Omega 3 Fish Oil- fish oil is the richest source of omega 3 fatty acids. It also lowers bad cholestrol levels.

(No fishy smell & burping, TOO)

• Inlife Flaxseed Oil- it is rich in omega 3,6 and 9 fatty acids. Supports joint health & maintains healthy blood sugar levels.

(GIRLS, it is very essential for healthy living!! )

• Oriflame Wellness Omega-3 Capsules-it contains essential fatty acids- EPA & DHA. It also contains natural fish gelatin.

Who doesn’t wanna look beautiful?? WELL, everyone wants to? Right ?

ALSO, there are other essential supplements’ such as iron, digestive enzymes, probiotic and so on.

These supplements for good health will give YOU an amazing bedrock to feel your best self. Just remember Fellas, that eating is always your BEST ally terms of being healthy no matter what else you do !!

Do you take any of these supplements for good health?

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