Latest news with #DanGo
Time of India
15-05-2025
- Health
- Time of India
Fitness coach REVEALS 5 sure shot ways to build stronger lungs
are essential organs responsible for supplying oxygen to the body and removing carbon dioxide, a waste product of metabolism. They help you speak, sing, smell, and even play a crucial role in immune defense. Tired of too many ads? go ad free now Hence, keeping your healthy is crucial for your overall health. Fitness coach Dan Go, who has over 740K followers on Instagram, has shared 5 ways in which you can make your lungs stronger. There is no debate that exercise is crucial for your physical and mental health. One way to keep your lungs healthy is to incorporate 'Max heart rate cardio' in your routine. He calls it the 'heavy lifting' for your lungs. This high-intensity exercise pushes your heart rate to its upper limits and challenges your respiratory system to adapt and grow stronger. These exercises include sprinting, cycling, or high-intensity interval training (HIIT) that elevate your heart rate significantly. "It can be as little as 30 seconds up to 20-minute intervals," he asserts. Zone 2 cardio is a moderate-intensity exercise where you're working just above the level where you can comfortably hold a conversation. This type of training enhances your aerobic capacity and allows your lungs to process oxygen more efficiently over time. Activities like brisk walking, jogging, swimming, or cycling at a steady pace work well. You can aim for 150–180 minutes per week. Breathe! Yes, that's right. Diaphragmatic breathing, also known as belly breathing, is a targeted technique to engage the diaphragm, the primary muscle responsible for respiration. The coach also describes how to ace it. Step 1. Breathe through your nose so deeply that your stomach expands. Tired of too many ads? go ad free now Do this for 4 seconds. Step 2. Hold for 6 seconds Step 3. Breathe out through the nose for 8 seconds. He suggests practicing this for 4 to 13 minutes. Well, this might come as a surprise to you, but most of us breathe through our mouths every now and then. Breathing through your nose is a simple yet highly effective way to improve lung function. Unlike mouth breathing, nose breathing filters out dust and allergens, humidifies the air, and regulates airflow to the lungs. 'Keep your breathing through your nose to slow your breathing rate and improve overall lung volume,' he . Modern jobs and lifestyle have made us all slouch. Good posture is what's missing in many people. Your posture directly impacts how much air your lungs can hold. Slouching compresses the chest cavity, and limits lung expansion. Pull your shoulder blades back and down. Place your tongue against the roof of your mouth. Lift your chest slightly to open up your ribcage. Now practice breathing. Feeling better? 3 Doors Down's Brad Arnold REVEALS Stage 4 Cancer Diagnosis in Emotional Video | WATCH 'Strong lungs mean your heart works less to pump blood to your important organs. Take care of your lungs and they'll set you up for a great life ahead,' the coach added.
Hindustan Times
05-05-2025
- Health
- Hindustan Times
Fitness coach shares top 5 foods that control hunger and help you stay fuller for a longer period
Is your weight loss plan of staying on a calorie deficit frequently sabotaged by your hunger? That constant, peckish feeling sneaks in, making you crave something mid-morning, after lunch, or almost anytime. These cravings not only slow down your progress but also make you feel guilty for snacking mindlessly. But occasionally, hunger can be so all-consuming and overwhelming that weight loss plans may be the last thing on your mind. Maybe the solution lies in eating in a way that takes care of your hunger, instead of brushing it under the carpet. ALSO READ: Want to be on calorie deficit? Expert breaks down 2 meals a day plan with protein shake to burn calories Dan Go, fitness coach, took to Instagram on April 25 to share the top 5 foods that curb hunger pangs and help you feel fuller. A post shared by Dan Go | Fitness Coach (@danfounder) Here are the foods he shared, along with a detailed breakdown of the micronutrients: Apple may keep doctors… and your hunger away? Apple, with the crunch factor, comes loaded with good nutrients that help keep a growling stomach at bay. Dan said, 'They are nature's edible appetite suppressant, so apples are the overachievers of the fruit world. They are loaded with fibre, especially pectin, which turns into a gel in your stomach, slowing digestion and keeping you fuller. Plus, you gotta chew the heck out of them and that chewing tells your brain, hey, we are eating something that is substantial. They are high in water, low in calories, and they stick around in your gut longer than an ex's hoodie.' Blueberries may be pint-sized, but they are a full-fledged nutritional powerhouse, making them high achievers when it comes to adding solid nutrients to your diet. Dan added, 'They are tiny, mighty and very blood-sugar-friendly. They are low in calories, high in water and also fibre. They bulk up your snack game without ballooning your calorie count. They are low on the glycemic index, which means that there's no wild sugar crashes. Just sturdy energy, and the added bonus is anthocyanins. These antioxidant bad boys help you manage insulin and inflammation, which are huge players in the hunger control game.' The fitness coach explained," These are the satiety king. Boiled potatoes top the satiety index for a reason. They are 79% water packed with resistant starch and are naturally low in calories per gram. Eat them cooked and cooled for a gut-friendly starch boost that feeds good bacteria and helps you keep you full. And I have to add carbs aren't evil, especially these slow-digesting kind like these." Asparagus may have a funny little bathroom side effect. It can make your pee smell weird, but it more than makes up for it with its health perks. Dan noted,"Yes, they are going to make your pee smell funny, but they are going to give you serious fullness. They are only 20 calories per half cup, but don't let that fool you. Asparagus is rich in soluble fibre. They have a low glycemic index and even a decent protein punch for a veggie. It supports gut health, balances your hunger hormones." Seafood picks are always at an all-time high for good health; from certain types of fish reducing the risks of neurodegenerative diseases to even lowering heart disease risks. This all-rounder protein landed on this list as well, making pescatarians rejoice and giving other meat-eaters another well-deserved reason to swap their red meats for this lean protein. The coach explained, 'And lastly, we have lean white fish with over 200% on the satiety index and just 109 calories per cooked fillet. Lean fish is like the ninja of appetite control. They are also high in protein, low in calories and super satisfying, and you eat it and you actually do feel like a machine.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. ALSO READ: Doctor recommends adding these top magnesium-rich foods to your diet to avoid fatty liver
Hindustan Times
27-04-2025
- Health
- Hindustan Times
Fitness coach says 'rewarding weight loss with food is like rewarding sobriety with alcohol'; shares his top cheat codes
Fitness coach Dan Go highlighted the importance of choosing healthy rewards that align with long-term fitness goals in an Instagram post he shared on April 20. He said, 'Rewarding weight loss with food is like rewarding sobriety with alcohol,' and added, 'It takes 60 seconds to eat 400 calories of ice cream. It takes 60 minutes to burn 400 calories through running.' Also read | Fitness coach says 'hunger is fat leaving body', shares 5 weight loss cheat codes According to him, rewarding weight loss with food can undo progress and reinforce unhealthy habits as associating food with rewards can lead to emotional eating and unhealthy relationships with food. Dan believes by choosing non-food rewards or healthy food options, you can celebrate your progress while maintaining a healthy relationship with food and fitness. He said, 'The worst way to lose weight is trying to exercise it off your body. Stop trying to lose weight with your workouts. Use your diet for that... Everyone thinks self-love is eating junk food, watching movies and taking bubble baths. Self-love is really about doing hard workouts, eating healthy and going to bed at a reasonable time.' He also said, 'Your body is a machine: use food, workouts and mobility to upgrade your hardware. Use books, writing and meditation to upgrade your software.' A post shared by Dan Go | Fitness Coach (@danfounder) In his caption, Dan wrote, 'One of my biggest mistakes when in the gym was using my workouts as a way of punishing myself for what I ate. When I was 'bad', I'd feel shame, then try to make up for it by hitting the gym and crushing my body with intense circuit training and HIIT workouts. It started to warp the way I saw working out. This vicious cycle of shame and punishment would go on for years.' He added, 'Now I don't punish myself or feel shame for my weak moments. I don't go to the gym and do the work for the sake of doing the work. I go because I'm celebrating what my body can do. It's time to stop punishing yourself with workouts. It's time to start being grateful for your body. Trust me when I say this that the energy is much different here. So my question to you today is: what was the last time you truly enjoyed your workout — and why?' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
NDTV
23-04-2025
- Health
- NDTV
Skip These 5 Popular Exercises And Do This Instead, Reveals Fitness Expert
Many popular exercises might not be beneficial for you for various reasons. These can include improper form, an intensity level that is unsuitable for your fitness level, or pre-existing conditions that certain exercises could worsen. Also, many common exercises and workout routines are actually overrated and may not give you the desired results. In an Instagram post, fitness coach Dan Go shared a list of some of the most common exercises that are highly overrated. He also named the worst exercise on the planet. Keep reading to know the details. 5 overrated exercises and what to do instead "The worst exercise on the planet has to be the burpee. It's a chaotic mess disguised as a workout. It combines multiple high-impact moves-squat, plank, push-up, jump-into one jarring sequence, forcing your body through poor mechanics at high speed." "It torches your joints, especially if you're tired or deconditioned, and rewards quantity over quality. You're not building real strength or endurance-just getting gassed. It's the exercise equivalent of trying to do everything at once and mastering nothing. High risk, mediocre reward, and just plain dumb for most people," he wrote in the caption of the video. "Hey, if you like doing the burpee, then more power to you. But there are far better ways to condition your body that don't involve moving your body like a beached whale," he added. View this post on Instagram A post shared by Dan Go | Fitness Coach (@danfounder) 1. Burpees According to the expert, burpees are high effort with low return. While they spike heart rate but are not highly effective for gaining strength and fat loss. He also revealed that burpees can put your lower back in a compromised position. So, avoid. What to do instead? Jump rope Jumping rope is a fun exercise that can help you burn calories, improve coordination and improve cardio functions. It will also put less stress on your joints than burpees. Dan mentioned that jumping rope also supports your lymphatic system. 2. Unstable surface training "Unstable surface training is overrated because it trains balance, not strength. It reduces your force output, meaning you build less muscle and power. Unless you're a hockey player, high-level athlete or rehabbing your ankle, this poor carry over to real life," he mentioned. What to do instead? Any exercise done on a stable surface The expert advises all fitness enthusiasts to stick to the basics and perform exercises on a stable surface. "Stop trying to make exercise more complicated than it has to be, and stick to the fundamentals," he added. 3. Tricep kickbacks Tricep kickbacks may not help you gain muscles as they target the triceps only in a shortened position. They also have a poor stimulus-to-fatigue ratio which means they exhaust your joints and stabilizers more than stimulating your triceps. What to do instead? Overhead tricep extensions or skull crushers These exercises train the triceps in the lengthened position and this allows muscle gains. "They allow more stretch, more load, and more gains compared to weak, short-range moves like kickbacks," he explained. 4. Sit-ups Dan explains that sit-ups are not for your abs. These exercises train your hip flexors the most. "They reinforce poor posture, stress your lower back, and don't do much for fat loss or real core strength. Also, they lack function. When was the last time you had to sit up from a lying down position?" he elaborated. What to do instead? The Ab Wheel. Unlike sit-ups, this exercise promotes better core stability and full-range strength. It's harder, safer, and way more effective for strengthening your core. 5. Long-distance running (for fat loss) "Running to lose fat is like emptying a pool with a teaspoon. It's inefficient and can wreck joints if you're overweight. Even if it works, you'll need to run more and longer just to get the same result," the fitness expert said. What to do instead? Weights, walking and diet He further advised that you should fix your diet, lift weights to build muscles and keep your metabolism healthy. Also, try walking to reduce stress and burn extra calories. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Hindustan Times
23-04-2025
- Lifestyle
- Hindustan Times
Fitness coach says 'eating same meals every day is a weight loss hack', shares how to shed 9 kg in 90 days
Dan said, 'Eating the same meals every day is a low-key weight loss hack. Eating the same meals, doing the same workouts, going to bed at the same time: getting fit is about doing the boring things consistently. The same things that make you look good (exercise, sleep, nutrition, mindset) are the the same things that make you feel good. Instead of chasing weight loss, chase good habits: eating at similar times, eating similar meals every day, waking up and sleeping at the same times, getting stronger using the same workouts.' Check out his post: A post shared by Dan Go | Fitness Coach (@danfounder) In his post, Dan also listed '10 boring things that you will help you drop 20 pounds (9 kg) in 90 days', saying, 'They aren't sexy, but they work.' According to Dan, these are: 1. Walk 2. Sleep 3. Drink water 4. Lift weights 5. Eat real foods 6. Avoid alcohol 7. Eat high protein 8. Use small plates 9. Don't drink calories 10. Eat your meals mindfully Dan also shared a 'great rule for eating': 'No meals after 6 pm. We need boundaries, and most bad diet decisions come at night. This also benefits your digestion and circadian rhythm.' He added, "The older you get, the more you realise the value of simple things like going to sleep early, eating similar meals, having an exercise routine, long walks in nature, and drinking water. They are not boring; they make life fuller." He further shared tips on 'how to improve your life in 24 hours', saying: 1. Do hard workouts 2. Have the hard conversations 3. Take a walk outside without your phone 4. Eat 3 single-ingredient nutrient-dense meals 5. Start a project you have been procrastinating on In a 2024 Instagram post, nutritionist and weight loss coach Renu Rakheja, shared how something as simple as cutting down on empty liquid calories and adding more protein to your diet can help you lose weight. Click here to know her '10 weight loss hacks that actually work'. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
