Rail walking To develop balance and stability, practise walking along railings of varying width. Start on railings close to the ground. Keep your feet in line with the rail and arms out to the side at shoulder height. Be precise in your movements and try to minimise wobbling. For extra difficulty, add crouches.
Step vault Approach a waist-high wall or other obstacle. Place one hand on the obstacle while you step up with the opposite leg. Bring your other leg beneath your body and over the obstacle. Be sure with your hand and foot placement, and try to be light on the obstacle as you pass over it. Don’t rush! Repeat using the other arm and leg.
Precision jump Find two points on the ground that you can jump between safely, within your maximum jump range (a raised pavement edge is a great landing spot). Push from both feet and jump to the landing spot, coming down on the balls of your feet, flexing the knees and sitting back, similar to a standard squat. Jump back to finish the drill. Repeat in sets of five.
1. Exercise and sleep
Several studies have shown that weight loss and exercise in obese and overweight individuals can lead to improved or increased sperm counts. However, the science linking a healthy Body Mass Index (BMI) to a healthy sperm count is still weak.
A 2017 study found that performing a 16-week aerobic exercise program of at least 50 minutes of moderate exercise at 50 to 65 percent peak heart rate 3 times weekly, increased sperm volume and concentration in 45 sedentary, obese men.
2. Reduce stress
family walking in the countryside A healthful diet and exercise may help to reduce stress. Any form of stress can cause the body to take defensive actions and conserve energy. In times of distress, it makes biological sense for the body to become less concerned with reproduction and more focused on surviving.
Reducing stress requires addressing the cause, though factors such as exercise and a healthful diet are thought to lessen the effects of stress. For men who are experiencing severe stress, a doctor may prescribe anti-anxiety or anti-depressant medications.
3. Stop smoking
A 2016 study reviewing the results of over 20 different studies with a total of nearly 6,000 participants found smoking consistently reduced sperm count.
4. Avoid excessive alcohol use and drugs
The number of studies exploring the link between sperm health and drugs is limited given ethical considerations. However, some researchers have linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production.
5. Avoid several prescription medications
Some prescription medications can potentially decrease the healthy production of sperm. Once a person stops taking the drug, his sperm count should return to normal or increase.
Medications that temporarily reduce the production and development of sperm include:
anabolic steroids (up to 1 year recovery time)
6. Fenugreek supplement
Fenugreek has long been used as a natural remedy for poor sperm health, and advocates suggest it may improve sperm count. A 2017 study found that the patent-pending compound Furosap®, which is developed from fenugreek seeds, significantly improved overall semen quality and sperm count.
7. Get enough vitamin D and calcium
Researchers are not entirely sure why, but vitamin D and calcium serum appear to impact sperm health. Some studies have shown that low dietary vitamin D intake seems to correspond with lowered sperm count.
Ashwagandha, also known as Indian ginseng, has long been used in traditional medicines as a remedy for several forms of sexual dysfunction. A 2016 study found that 46 men with low sperm counts who took 675 milligrams (mg) of ashwagandha daily for 90 days saw a 167 percent increase in sperm count.
9. Increase intake of antioxidant-rich foods
Antioxidants are molecules that help remove and deactivate free radicals and other compounds that damage cells. Several vitamins and minerals have shown to act as antioxidants, and several studies have linked antioxidant consumption with increased sperm count.
Antioxidants that may contribute to a healthy sperm count include:
vitamin C (ascorbic acid)
10. Increase healthy fat intake
Polyunsaturated fats or so-called healthy fats, such as omega-3 and omega-6, are crucial to the healthy development of the sperm membrane.
Some studies have shown that individuals should consume these two essential omega compounds in equal quantities for ideal sperm development and antioxidant benefits.
11. Reduce unhealthy fat intake
A 2014 study that surveyed 209 healthy Spanish men between the ages of 18 to 23 years of age found that as they increased their consumption of trans fatty acids, their sperm count decreased proportionately.
Several studies have also shown that trans fatty acids may impair the ability of long-chain polyunsaturated fats to incorporate into sperm membranes, a critical step in sperm development.
12. Avoid or limit exposure to environmental or occupational toxins and contaminants
As the environment and atmosphere become increasingly polluted and congested, environmental factors, such as air quality and toxic chemical exposure, have frequently been linked to reduced sperm health and total count. Avoiding environmental toxins wherever possible also contributes to overall health.
It is important to point out that while some studies have shown a link between low sperm count and environmental contaminants, most of them do not support it.
13. Avoid too much soy or foods with non-human estrogen
Some foods, especially soy products, contain phytoestrogens (plant estrogen), compounds shown to reduce testosterone bonding and sperm production. Many canned and plastic products are also high in synthetic forms of estrogen.
14. Get enough folate and zinc
Consuming folate and zinc in combination has been shown in limited studies to increase overall sperm health, including sperm concentration or total count.
In the hustle of daily routine life, it’s not easy to follow up a strict plan either of diet or of exercise. However, it doesn’t mean that losing extra fat is too difficult. Experts have proved that extra pounds of your body weight can be reduced by bringing small changes in your everyday routine. so today we will tell you ” How to lose weight fast without exercise or diet lose weight naturally“
Here are some tweaks that will definitely help you in burning calories without indulging in heavy exercises. By embracing them you won’t need to stick to strict diet plans or exercise for long hours. All you need to do is just to make little alterations to your food habits.
1.DRINK ENOUGH WATER
Yes, drinking water can really help in getting in shape. It is advised by experts that one should drink water before and after the meals. Not drinking water in required quantity causes dehydration and fatigue and usually, people misinterpret thirst as hunger and succumbs to overeating. Drinking water can help you more if you will replace other drinks which contain added sugar and calories with water.
2.DITCH SOFT DRINKS AND PROCESSED FOODS
We have become heavily dependent on ready-to-eat options. These things are not only bad for health but also one of the major reasons behind obesity. Many processed food contains high amounts of added sugar.
Just like readymade food items, soft drinks have also become a part of our life. Just avoid them and switch to natural beverages to save yourself from being obese and also from being a patient of diabetes, cancer and heart diseases.
3.MAKE BETTER CHOICES, COMBAT YOUR FOOD ADDICTION
Try to choose your food wisely and control cravings for food, which is a major cause of overeating. Mostly, people are addicted towards junk food and end up in consuming a lot of added sugar and fat. Make a shift from junk to natural. Prefer salad over fries. If you cannot resist junk food then order for single items rather than whole meals, steadily you will start getting satisfied with small quantities too. Stop storing wafers and chips in your kitchen and start eating fruits.
4.CHEW PROPERLY, EAT SLOWLY AND BRUSH YOUR TEETH
Sounds childish? But these are the things which definitely protect you from gaining weight. Start eating your food slowly and chew it properly, by doing this your body will realize the actual amount of food you need to take in and you would not overeat, neither you will consume extra calories. Adopt the habit of brushing your teeth after eating because after brushing the temptation of eating more vanishes. Normally people don’t like eating after brushing, you will never overeat by following these simple things.
5.EAT PROTEIN AND FIBRE RICH DIET
Fibre helps in the release of satiety hormones and some fibres nourish healthy gut bacteria, which is linked with reduction of weight and protein is a nutrient which boosts metabolism. A fibre and protein-rich diet reduce your appetite as it gives a feeling of being full. While the digestion of protein, our body burns calories. These nutrients will not let you overeat and will also help in burning your calories. You can also opt for a whey protein supplement if you are not getting enough protein from your diet. Make sure to have a breakfast full of protein and fat.
6.EAT EGGS FOR BREAKFAST TO LOSE WEIGHT NATURALLY
I have already mentioned how beneficial a protein-rich breakfast is for reducing weight. Eggs are high in protein and have other nutrients as well. Its high protein will keep you full and reduce the cravings for food. Those who eat eggs in breakfast are likely to lose more weight than those who take grain-based breakfast.
7. DITCH SOFT DRINKS, SWITCH TO COFFEE AND GREEN TEA
Caffeinated beverages boost metabolism and reduce the risk of type 2 diabetes. Drinks like black coffee and green tea are rich in antioxidants, they increase your energy levels and helps in burning fat. They are beneficial for belly fat reduction. Start drinking these two and you will definitely feel the change. Remember, don’t add sugar. best trick of How to lose weight fast without exercise or diet.
8. ADD SPICES AND COCONUT OIL TO YOUR DIET
Replace your cooking oil with coconut oil. It is proven by studies that the coconut oil boosts metabolism due to the fats present in it. Thus, it makes you eat fewer calories and lessens the belly fat. this is the best trick for How to lose weight fast without exercise or diet.
Now, this one is a good news for spice lovers. If you love to have a spicy diet, then you are likely to lose more weight than others who don’t take spices in their meal. Spices are loaded with capsaicin which is responsible for reducing appetite and boosting metabolism.
9. KEEP A RECORD OF YOUR CALORIES
Start checking your calories. Knowing the right amount of what you are eating leaves a psychological impact. You can count calories using electronic tools or you can take snaps of your food, you can write about your food. Do whatever you like to check your diet. If you will be aware of the exact things you are giving to your body then you will find better ways to control your food habits. very interesting topic How to lose weight fast without exercise or diet.
To burn calories and to make your body active it is not essential to do exhaustive workouts, you can go for soft tweaks here too. Quit your habit of laying down when you are not sleeping, do some cardio, run for a few minutes. If running is not your cup of tea, then go out for a walk daily. Walking after a meal helps the food to get easily digested and burns calories. Furthermore, do some yogasans. Simpler than this, dance while watching television. There are many more things you can do by simply making very fewer efforts. You just need to consider the baby steps as the major ones. Moreover, keep your focus on being healthy and not just slim. Don’t make a sole aim of reducing weight only, but nourish yourself with a healthy lifestyle to become healthier than before to get a happier self.