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Hi Everyone, I keep hearing from people on how to burn, reduce and lost fat and get slim and fit. People say they don't have time or money or both for going to gym. 

If you're struggling with fat and want a slim and fit body then I'm starting this post to share valuable videos that you can do at home.

At first before you start doing any exercises, make sure that you've no health issues or get a doctor check-up.

It can take several months to start seeing significant results. Major improvements can be possible by exercising for months and years. Also, it's critical to eat right on a daily basis. Soon, I'll share an article on simple healthy things to buy and eat.

Keep the pace slow enough that you're doing the exercises properly. Avoid injuries by keeping the intensity at which you can do the exercises properly. At start, you'll take time to properly understand what's being shown in the videos. Watch the same exercise repeatedly to follow the steps properly. 

If you want personal trainer, nutritionist, dietitian or life coach who can guide you in person or on the Internet or phone then you can ask me. I'll find you professionals for your requirements and in your budget and if they don't work well then I'll find you other professionals. I'm increasingly connected to professionals who can benefit you.

Avoid running if you don't have an excellent treadmill or ground and footwear and know how to run or else you can hurt yourself in the short to long term.

You can also use a nice bio-mechanically designed cross-trainer or bike at home. Make sure to know how to use them correctly before using them. They might seem easy to use, however, can still cause injuries if not set and used properly.

Along with home exercises, also go for brisk walks with proper footwear.

And keep drinking water (see WebMD tips) and breathing!

Calorie Burning Low Impact Cardio Workout for Beginners - Recovery Cardio Workout with No Jumping

Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Fat Burning Cardio Workout - 37 Minute Fitness Blender Cardio Workout at Home

Low Impact Cardio Workout: No-Jump Belly Fat Burner Interval Workout

Best Workouts to Lose Belly Fat Quickly - Cardio Abs and Obliques Workout

10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

Feel Good Stretching Routine - Fitness Blender's Relaxing Cool Down Stretch Workout

The Scientific 7 Minute Workout Video - Bodyweight Only Total Body Workout

Learn Fitness in India from Celebrity Exercise, Workout and Diet Plans page

For fitness motivation, see Victoria's Secret models (image below)

See more about Victoria's Secret in its Fashion Designers India page

Interviews of Health and Fitness Professionals in India page

Best,

Shakti Saran

My HFI-Profile Facebook Google+ LinkedIn

I've been coughing off and on for some years which upon checkups from two quality doctors seems to be due to I being allergic to something in air (I think high pollution because I never coughed like this during college years in USA and before that in Delhi). I reside in Delhi region which has a very high amount of pollution. I wonder if it's Ravan making us burn the harmful firecrackers? In my FB wall post yesterday, I've shared the link of another of my Health and Fitness India network's blog posts which lists the possibly very harmful chemicals in a firecracker:

The world is amazing! I felt blessed on Dusshera http://en.wikipedia.org/wiki/Vijayadashami In the morning, I received email from HDFC with my bank balance and within a minute an email from my student loan co-signer in USA! My co-signer has been great to me for which I'm blessed!

During evening when I was going to the gym, there was no auto rickshaw at the stand outside my apartment complex. After a minute or so, I saw one coming and the driver was pushing it because it was broken. The driver was also talking to someone that there's a traffic jam towards the main road. It was perhaps because Ramlila http://en.wikipedia.org/wiki/Ramlila was going on in the large ground across the main road. I then thought that I shouldn't go out in open on ground today because of the possibility of very high pollution due to burning of Ravan. I then thought again which I've also thought before that perhaps Ravan is hurting us even today because of the very harmful smoke that we would breathe in due to it and that it's due to Ravan that we burn harmful firecrackers every year.

If you aren't aware then my latest comment (bottom most) on http://www.healthfitnessindia.com/profiles/blogs/anti-pollution-mask-delhi-metro-police?id=6458971%3ABlogPost%3A1560&page=4#comments is about the very harmful chemicals possibly present in firecrackers. I also wonder about our elders leading us to such high amount of pollution here.

I then decided to workout at my apartment. I generally watch an episode of NCIS along with dinner. However, I did indoor cycle while watching it and so watched three of them. In the second one, "NCIS - Season 7 Episode 19 - Guilty Pleasure", student loans were mentioned! I wish that my work would increasingly justify the student loans I took for my college which was great!

Today I interacted with a girl who plays rummy well and has also won money online but doesn't like her college teachers for her CS degree. I shared with her these C Programming Lectures PPTs http://www.shaktisaran.com/CLectures.html and that I would also try to clear her doubts as best as I can including because she's working with me in my recruitment work and I also wish that when she'll be doing well professionally then she would also help others given there're colleges and institutes which don't seem to be doing even well enough for their students according to their students and that which is negatively affecting our society.

I wish that we can learn the great human values from Lord Ram.

Best!
Shakti

Health Issues faced by BPO Employees - Health Fitness India

From http://www.trikal.org/ictbm11/pdf/OB/D1241-done.pdf

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Some of the health issues faced by BPO employees are:

Tension

Sleeplessness

Headaches

Eye-strain

Repetitive strain injury (RSI)

Voice loss, hearing problems and burn-out.

· Sleeping Disorders

One major severe ailment afflicting people working in Indian call centers is the sleeping disorder. Not only the freshers, even the experienced managers are unable to escape it. Some call centers are looking at devising innovative mechanisms like flexible shifts with sleeping arrangements in the office premises.

· Digestive System Related Problems

Working long hours and odd hours without any sleep, and eating food supplied by external caterers every day, has led to employees suffering from digestive disorders. Especially for the large number of girls working in the industry, the problem is even more severe. Many call centers are now taking additional care to ensure their caterers supply hygienic food; besides stipulating strict conditions to maintain the quality of the food they serve.

· Depression

The gradual realization that there are limited scopes in developing a career owing to fewer growth opportunities is increasing the frustration levels in the BPO industry. Coupled with growing mental fatigue and increasingly punishing physical environments, depression is the obvious end result. Some call centers have now devised different stress management programs mainly to counter depression.

· Eyesight Problems

Globally call center employees are considered a high risk group for eye related problems. While the quality of monitors might impact these disorders, sitting continually without adequate breaks seems to be the truerer reason. While this is already a problem in the IT industry, which some companies have overcome by use of anti-glare monitors.

· Hearing Ailments

A call center job invokes taking calls throughout the shift, sitting with headphones. While quality of headphones does make a difference, it would not be appropriate to say that good quality of headphones can solve this problem; it is more to do with giving rest between calls.

Cultural Shifts

Though on one side we learn to become as professional as western world executives some other disturbing issues are arising. One such serious issue is the personal habits that have undergone a considerable change.

The personal habits, discipline and behavioral issues and detachment with family have been discussed below.

· Personal Habits

The young executives tend to develop certain bad habits such as alcohol, smoking etc. It is not uncommon to find women smoking and drinking alcohol in the BPO setup which is definitely a social stigma in the Indian societies. There are increased concerns about the habits of the employees among the parents, who are not finding it easy to talk to them about their habits, which in no way are welcomed by the Indian families.

Solving such issues lies majorly in the hands of the employees and their employers. Employees can be made to attend counseling sessions of professional counselors. Conducting group counseling, workshops, educative film shows, in order to create awareness on effects of bad habits. Such actions will enable individuals to realize the importance of good habits and they could seek one-to-one counseling sessions.

· Discipline and Behavioral Issues

Call centers provide excellent working environment, free food and transportation. There is always a situation where individual or group of youngsters tend to commit mistakes and abuse the freedom. The most common behavior cited is misuse of food, behave erratically in vans, and smoke in public places, misuse of telephones and other resources of the company. The supervisors themselves reel under the pressure of performance and achieving targets. Hence do not give their time for finding solutions. The professional counselor can play a major role in educating the youngsters on discipline; provide advice to erring executives.

Unacceptable behaviors cause disturbance to others and affects the overall productivity. Continuous education and counseling will help to mitigate such problems and it is possible to change the behavior by adopting a positive approach.

· Detachment from the Family

Since the daytime is spent in sleep and recreational activities with friends. The employees are hardly able to give time for their families. Problems become more pronounced when they get married. Additional responsibilities of running a family demands more time and hence eventually people quit the industry. Most of the employees work on Indian holidays too, which causes frustration. Some employees even feel the need for inclusion in the family and the society. Hence it is important for family members to render support for their young sons and daughters and to help them with the stress that they are undergoing.

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Kindly note that minor health problems unchecked and not cared for can lead to major health problems. In this regard, all BPO employees should regularly visit doctors for general checkup and more as required.

I think that Genetics, Lifestyle and Environment determine a lot about how healthy and fit a life we would live. Research shows that the majority of people do not do the recommended levels of activity which has been putting people at a risk of a range of diseases. Activity has also been shown to reduce the chance of illnesses such as heart diseases, diabetes and some cancers. It can also help improve mental health. In this regard, I wish that the BPO employees do the best that they can to have the best health and fitness as possible while working in the BPO sector. I also wish that the Health and Fitness India network would be of value to them in this regard including towards uplifting the health and fitness of the masses.

I also think that the employers would do better with healthier and fitter employees and so the BPO employers should try to provide whatever that they can to their employees for their health and fitness.

Best,
Shakti

Read the Ergonomics and Exercise Article for Wellness of professionals at workplace (offices etc.)