The vast majority of us drink some sort of caffeinated beverage. In fact, 90% of people in the world use caffeine in one form or another. 80% of Indian adults consume caffeine every day – the average adult has an intake of 200 mg per day, the amount in two 5-ounce cups of coffee or four sodas. Coffee and tea are two of the most popular caffeinated beverages in the world. Each offer an array of health benefits but which one is truly better for you?


It takes about 10 minutes for your body to feel caffeine’s effects. Caffeine makes your body release hormones that keep you active and awake, boosting your heart rate and blood pressure. On average, coffee contains double the amount of caffeine as tea. One 8 oz. cup of tea averages anywhere from 14 to 61 mg of caffeine while there is at least 95 grams of caffeine in an 8 oz. cup of coffee.

What is Better: Coffee


A study published in The New England Journal of Medicine found that among older adults, those who drank coffee (caffeinated or decaf) had a lower risk of dying from diabetes, heart disease, respiratory disease, and other medical complications than non-coffee drinkers. Men who drank 2 to 3 cups a day had a 10 percent chance of outliving those who drank no coffee, while women had a 13 percent advantage. Many of us look at coffee just as a vehicle to get caffeine into our body, but we forget that the coffee bean itself has tons of different compounds and antioxidants. Coffee contains a good amount of vitamins and minerals. It is also the biggest source of antioxidants in the modern diet. While both coffee and tea are high in antioxidants that help neutralize harmful free radicals in our bodies, there are more antioxidants in a cup of coffee than in a cup of tea.

Tea also contains many health benefits, especially green tea. Green tea doesn’t oxidize (which is how black and oolong teas are made), so it contains more health-boosting antioxidants called catechins—especially the cancer fighter epigallocatechin-3-gallate (EGCG). EGCG is an antioxidant that recharges the white blood cells that prevent viruses from reactivating.

What is Better: Both


The caffeine content found in coffee and tea gives you that much needed energy boost so you can have a more vigorous workout, resulting in more calories burned. In addition, consuming caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine can increase your metabolism and help you burn more fat. Caffeine has also been shown to slightly reduce appetite. However, drinking green tea daily could trim about an inch off your waistline in 12 weeks, according to a recent American Journal of Clinical Nutrition review. That’s because EGCG and caffeine in green tea can help shrink fat cells and makes muscle cells more active.

What is Better: Tea



While tea may be better for weight loss and burning fat, coffee is the winner when it comes to packing on lean muscle due to its higher caffeine content. Caffeine can stimulate your muscles and help you push through more reps. Researchers from the University of Nebraska-Lincoln reported that weight-trained men who drank coffee one hour before working out raised the number of repetitions they could complete on the bench press. In another study, they also reported that taking caffeine before a workout session allowed them to lift 5 more pounds than normal on the bench press.

What is Better: Coffee


Coffee is more known to give you energy while tea has been linked to calming your nerves, which is due to the L-theanine found in tea. L-theanine is an amino acid responsible for increasing alpha brain wave activity, which promotes relaxation and decreased anxiety. In fact, according to a recent study published in the European Journal of Applied Physiology, tea drinkers experienced a decreased heart rate simply by smelling their tea.

What is Better: Tea


As you can see, both coffee and tea offer a range of health benefits and provide different types of better benefits from one another. While I don’t recommend drinking coffee and tea at all times of the day due to its caffeine content, a few cups a day is perfectly fine and may offer some real good health benefits. You should have no more than 400 milligrams of caffeine a day to really reap the true benefits of these beverages. If you are sensitive to caffeine intake then stick with decaff. You can still get many of those same health benefits from decaffeinated beverages. So enjoy your beverage and remember to take your coffee breaks or meditative tea breaks every so often; humans have been doing it for thousands of years.



ZMA is a blend of the minerals Zinc, Magnesium along with Vitamin B6. ZMA is an important supplement for people in training as increased levels of physical activity can result in levels of these particular vitamins and minerals decreasing. ZMA therefore helps boost protein synthesis and the production of hormones which in turns aids muscle building. Below are five reasons why you should be taking ZMA.

ZMA Helps Increase Your Gains

Maybe fairly obvious but the Vitamins and Minerals found in ZMA act as a powerful aid in your quest to build muscle mass. No matter what form of physical exercise you are engaging in, ZMA is a powerful aid. ZMA helps boost hormone levels and in turn boosts performance. ZMA also works powerfully in conjunction with compound movements which have also been shown to help boost testosterone levels.

ZMA Can Help Boost Sleep

Users of ZMA have reported better night’s sleep, and feeling more rested after waking, when taking ZMA before bed. ZMA can also prove more effective when taking before bed as this is the period during which hormone production is at its highest and muscles recuperate and repair. Therefore taking ZMA before bed allows your body to receive all the essential nutrients necessary for helping to build muscle when they are most needed.

ZMA is Beneficial for Women

As women also have t-hormones the benefits of ZMA can be enjoyed across the gender lines. ZMA is a particularly powerful supplement for female bodybuilders and performance athletes.

ZMA Boosts Sex Drive and Mood

As ZMA can help boost t-levels, it can in turn help to boost your sex drive. Low t-levels have also been linked to a lack of energy and lethargy therefore potentially making ZMA a powerful mood booster. Users of ZMA often boast increased moods and energy levels as well as increased sex drive.

ZMA Is Completely Natural

All of the ingredients found in ZMA are naturally occurring. ZMA is simply just a way of boosting your bodies intake of these nutrients essential to muscle building.


How To Tell If You Have An Acidic Body, And What To Eat To Alkalize It Fast

Acidic bodies are unhealthy bodies. When the body is acidic, it creates an unwanted environment where illness, bacteria, and yeast thrive.

When the body is overly acidic, the body takes minerals from vital organs and bones to neutralize the acid and remove it from the body. Because of this, the body’s mineral reserves such as calcium, sodium, potassium and magnesium can run dangerously low and cause damage that can go undetected for years, until it reaches unhealthy levels, causing

Most of us are already consuming enough acid-forming foods, such as dairy, grains, meats and sugar. Since the body is constantly generating acidic waste products from the metabolism, those waste products need to be neutralized or excreted in some way. In order to neutralize the constant acid generation, we need to supply the body with more alkaline foods.

Health problems caused by poor pH balance:

  • Immune deficiency
  • Sciatica, lumbago, stiff neck
  • Respiratory problems, shortness of breath, coughing
  • Yeast fungal overgrowth
  • Low energy and chronic fatigue
  • Cardiovascular damage, including the constriction of blood vessels and reduction in oxygen
  • Heart problems, arrhythmias, increased heart rate
  • Weight gain, obesity, and diabetes
  • Bladder and kidney infections
  • Accelerated free radical damage
  • Premature aging
  • Nausea, vomiting, diarrhea
  • Osteoporosis, weak brittle bones, hip fractures, bone spurs
  • Headaches, confusion, sleepiness
  • Joint pain, aching muscles and lactic acid buildup
  • Allergies, acne

How to become more alkaline:

  1. Drink a fresh green juice every single day.
  2. Drink the juice of half a lemon squeezed in a glass of warm water first thing in the morning (citrus fruits seem acidic but are actually very alkaline!)
  3. Eat a diet full of nutritious and alkaline vegetables and fruits.
  4. Stay away from all processed foods and fried foods which are extremely acidic.
  5. Avoid refined sugar like the plague, fresh fruits are okay.
  6. Drink quality water such as purified water or even better, fresh spring water (tap water usually has fluoride in it and is very toxic to the body, which your dentist may not tell you.)
  7. Use natural household cleaning agents such as diluted apple cider vinegar.
  8. Use natural bath and body product such as shampoo, conditioner, body wash, soap, toothpaste, mouthwash, lotions, facial creams and makeup. Commercial ones are made with chemicals that have a massive toxic load to the body and make you acidic.
  9. Eat more plant-based foods and opt for only grass-fed, organic animal products.
  10. Include more wheat grass, barley grass, kelp, cayenne, chlorella and spirulina in your diet.
  11. Mix ½ tsp of baking soda in a glass of water and drink daily .This may be the most effective and easiest way to bring your pH level up in alkalinity, so give it a try.

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Never Too Old to Start Weight Training

The older I get, the more I realize how important weight training is. It now makes up the majority of my workouts, and if you’re middle-aged or beyond, I encourage you to make this a regular part of your exercise routine.
The fact is, even though you might not care as much about how your muscles look as you did in your 20s (but then again, you might!), you certainly care about how your muscles function.
Without weight training, your muscles will atrophy and lose mass. Age-related loss of muscle mass is known as sarcopenia, and if you don’t do anything to stop it you can expect to lose about 15 percent of your muscle mass between your 30s and your 80s.
Slow Down Muscle Loss and Boost Your Strength Three-Fold
Muscle loss happens gradually, so you probably won’t notice it occurring at first. But by the time you’re in your 70s, when sarcopenia tends to accelerate, you might start to feel weaker and find you can’t do things, physically, that you used to do. According to the American College of Sports Medicine (ACSM)
“A gradual loss in muscle cross-sectional area is consistently found with advancing age; by age 50, about ten percent of muscle area is gone. After 50 years of age, the rate of loss accelerates significantly.
Muscle strength declines by approximately 15 percent per decade in the sixties and seventies and by about 30 percent thereafter. Although intrinsic muscle function is reduced with advancing age, age-related decrease in muscle mass is responsible for almost all loss of strength in the older adult.’
By helping you maintain your muscle mass and strength, strength training can, quite literally, give you the ability to keep on living. On the contrary, if you stop working your muscles, the consequences of sarcopenia are steep and include..
  • Increased risk of falls and fractures
  • Impaired ability to regulate body temperature
  • Slower metabolism
  • Loss in the ability to perform everyday tasks
Now, what do you have to gain by starting weight training – even if you’re already “older?” As ACSM explains:
Given an adequate training stimulus, older adults can make significant gains in strength. A two- to three-fold increase in strength can be accomplished in three to four months in fibers recruited during training in older adults. With more prolonged resistance training, even a modest increase in muscle size is possible.

…With increasing muscle strength come increased levels of spontaneous activity in both healthy, independent older adults and very old and frail men and women. Strength training, in addition to its possible effects on insulin action, bone density, energy metabolism, and functional status, is also an important way to increase levels of physical activity in the older adult.”

Weight training is important throughout your life, but in many ways it becomes even more important as you age. Even if you’re in your 90s, it’s not too late. One study found a group of nursing home residents with an average age of 90 improved their strength between 167 and 180 percent after just eight weeks of weight training.What are some of the other benefits?
  • Improved walking ability: After 12 weeks of weight training, seniors aged 65 and over improved both their leg strength and endurance, and were able to walk nearly 40 percent farther without resting.
  • Improved ability to perform daily tasks: After 16 weeks of “total body” weight training, women aged 60 to 77 years “substantially increased strength” and had improvements in walking velocity and the ability to carry out daily tasks, such as rising from a chair or carrying a box of groceries.
  • Decreased risk of falls: Women between the ages of 75 and 85, all of whom had reduced bone mass or full-blown osteoporosis, were able to lower their fall risk with weight training and agility activities.
  • Relief from joint pain: Weight training strengthens the muscles, tendons and ligaments around your joints, which takes stress off the joint and helps ease pain. It can also help increase your range of motion.
  • Improved blood sugar control: Weight training helps to control blood sugar levels in people with type 2 diabetes. It can also reduce your type 2 diabetes risk; strength training for at least 150 minutes a week lowered diabetes risk by 34 percent compared to being sedentary.

Weight training can also go a long way to prevent brittle bone formation, and can help reverse the damage already done. For example, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights. Strength training also increases your body’s production of growth factors, which are responsible for cellular growth, proliferation, and differentiation. Some of these growth factors also promote the growth, differentiation, and survival of neurons, which helps explain why working your muscles also benefits your brain and helps prevent dementia.

Is Super-Slow Weight Training Best if You’re Older?

By slowing your movements down, it turns your weight-training session into high-intensity exercise. The super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
This is a beneficial and safe way to incorporate high-intensity exercise into your workouts if you’re older and have trouble getting around. You only need about 12 to 15 minutes of super-slow strength training once a week to achieve the same human growth hormone (HGH) production as you would from 20 minutes of Peak Fitness sprints.
The fact that super-slow weight training gives you an excellent boost in human growth hormone (HGH), otherwise known as the “fitness hormone,” is another reason why it’s so beneficial if you’re older. As you reach your 30s and beyond, you enter what’s called “somatopause,” when your levels of HGH begin to drop off quite dramatically.  This is part of what drives your aging process. According to DRS, there’s also a strong correlation between somatopause and age-related sarcopenia. HGH is needed to sustain your fast-twitch muscle fibers, which produce a lot of power. It’s also needed to stimulate those muscles.
“What seems to be evident is that a high-intensity exercise stimulus is what triggers the body to make an adaptive response to hold on to muscle,” DRS” says. “We have to remember that muscle is a very metabolically expensive tissue… If you become sedentary and send your body a signal that this tissue is not being used, then that tissue is metabolically expensive. The adaptation is to deconstruct that tissue…
People of all ages can benefit from super-slow weight training, but this is definitely a method to consider if you’re middle-aged or older. I recommend using four or five basic compound movements for your super-slow (high intensity) exercise set. Compound movements are movements that require the coordination of several muscle groups—for example, squats, chest presses and compound rows. Here is my version of the technique. I’m also going to demonstrate a number of exercises in my YouTube channel .
  • Begin by lifting the weight as slowly and gradually as you can.  Like doing this with a four-second positive and a four-second negative, meaning it takes four seconds, or a slow count to four, to bring the weight up, and another four seconds to lower it. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
  • Slowly lower the weight back down to the slow count of four
  • Repeat until exhaustion, which should be around four to eight reps. Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not “going” anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform eight to 10 reps
  • Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps
If you’re just starting out, consult with a personal fitness trainer who can instruct you about proper form and technique. He or she can also help you develop a plan based on your unique fitness goals and one that is safe for any medical conditions you may have. Just keep in mind that while you need to use caution, you do need to exercise at a level that is challenging to your body. Many make the mistake of exercising with not enough intensity, and this will result in many of your benefits being forfeited.
It’s important before you start to adjust your mindset as well. You can use the Emotional Freedom Technique (EFT) to let go of any negative beliefs you may have about exercise or your body’s ability to grow stronger at an older age. Once you’re open, mentally, to becoming fit and strong, your body will follow suit. Do start slowly and gradually increase your intensity while listening to your body. And be sure to give your body ample time for recovery, as well as the proper nourishment to help build your muscles. Amino acids are extremely important as they form the building blocks for muscle. Leucine is a powerful muscle builder.
However, you should avoid amino acid isolates of leucine because, in its free form, it’s been shown to contribute to insulin resistance and may lead to muscle wasting. It’s far better to get leucine from whole foods, and the best source is a high-quality whey protein. Consuming a high-quality whey protein shake after your workout may help to maximize muscle protein synthesis. Finally, in addition to strength training, you should round out your exercise program with other beneficial exercises, including DRS Fitness, balance training, core work and flexibility training. Add this on to regular daily movement – aim for 7,000 to 10,000 steps a day – and you’ll soon see your fitness level soar.
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15 Interesting Fitness Facts

1. It takes 70 muscles to speak a single word.
2. Your body has more than 650 muscles.
3. What is your body’s strongest muscle? It’s your heart – which beats approximately 100,000 times per day. That means that in just 10 days, your heart beats one million times. If you do sustained, intense exercise daily, you’ll reach a million even more quickly.
4. People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.
5. Visualization can help to improve your workout. By visualizing yourself completing the exercise before you actually perform it, then you will be able to perform the exercise with more intensity and effectiveness.
6. If you had every single muscle in your body work together at the same time, you could lift about 50,000 pounds.
7. If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.
8. By the time you have reached old age, you will have walked approximately 70,000 miles.
9. Walking either in water, against the wind, or wearing a backpack burns approximately 50 more calories an hour.
10. Watching yourself in a mirror while running on a treadmill, will make your workout go faster.
11. Only 13% of men are physically fit.
12. After the age of 30, women lose minimum 0.5% muscle mass every year.
13. Every time you go for a one hour walk your life expectancy increases by 2 hours.
14. Only about 22 percent of INDIAN adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
15. Standing up straight burns more calories than slouching – just one more reason for good posture. Stand up straight. Good posture burns more calories than slouching
By utilizing these interesting fitness facts, you can pump up your workout, get to know your body and make your way to the best shape of your life.

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FiiTNESS PLUS” started in the year 2005 by Dr.Suresh  from a professional desire to deliver the most effective exercise, nutrition and health solutions, combined with the most up to date knowledge and science, supported by expert hands-on client skills.

We are committed to educating and supporting all our clients to maintain the health, fitness and lifestyle changes they achieve here atFiiTNESS PLUS.