Category Archives: Blog

Which is better : Cardio or Strength Training . 🏃🏋️

This is a huge question for every person who wants to begin his journey towards improving fitness. So here are a few facts that will help you take the decision.

The number of calories you burn during exercise depends on your body size and how intensely you exercise. Typically, a cardio workout burns more calories than a strength training workout of the same duration.

However, strength training is more effective at building muscle, and muscle burns more calories at rest than some other tissues, thus improving your metabolism. That means strength training will help you burn calories for hours even after you have finished your workout .

But yes the always remember, whichever type of exercise you choose it must be accompanied with changes in your diet. Then only will you get the desired results. Both Diet and Exercise are critical for long-term success. If your target is to lose weight you need follow a workout routine with 60% cardio workout, 40% strength training and atleast a 500-800 gms calorie deficit diet.

If you are close to your ideal weight and your focus is building muscles then your workout should include 60% strength training and 40% cardio with a protein rich calorie balanced diet.

Thus, the ideal exercise program for improving body composition and health includes both cardio and strength training. Commitment to the best exercise program is not enough, as you still need to pay attention to your diet if you want to optimize your progress.

So set your goals and begin your journey towards improving your health and fitness. All the best!

Every time we switch on the TV or go through any newspapers, we are bombarded with ads and offers related to food items that we just can’t resist. Chips, soft drinks, biscuits and what not. These offers are so tempting that no matter how much we know it’s not good for our health, we tend to fall for it.

The above scenario is more scary especially for those of us who are on the heavier side. Engaging in such frivolous binge eating more often than not results in more body weight and less confidence. Weight gain takes a toll not only on our body but also our mind and our lifestyle.

Weight And Depression

Do people gain weight because they’re depressed, or do they become depressed because they’re overweight? A study published in 2010 in the Archives of General Psychiatry, found that obese people have a 55% higher risk of developing depression over time compared with people of normal weight.

For most of the people, thin equals beautiful. Not matching up to the society standards results in lower self-esteem for overweight people, and often this triggers depression among them. Odd eating patterns and eating disorders, as well as the physical discomfort of being obese, are known to foster depression.

Weight, Heart Disease, And Stroke

Some of the most common problems seen in people who carry excess weight, such as high blood pressure and unhealthy levels of cholesterol and other fats in the blood, tend to occur together. Heart disease and stroke are some of the common health problems related to obesity. High blood pressure is about six times more common in people who are obese than in those who are lean. Compared with people of normal weight, overweight people face a 22% higher risk of stroke.

Weight And Diabetes

Overweight and obesity are so closely linked to diabetes, experts have coined the term “diabesity” to describe the phenomenon. About 90% of people with Type 2 Diabetes (the most common form of the diabetes) are overweight or obese. A high blood sugar level, the hallmark of diabetes, is one of the features of metabolic syndrome. If untreated or poorly controlled, diabetes can lead to severe health problems, including kidney failure and blindness.

Lose Weight, Feel Better

Losing excess weight can make you feel better both physically and emotionally and can help you live a longer, healthier life. At Club Nutrim, we help people take this transformational journey towards weight management and better lifestyle. We provide counseling and help you lead an active healthy life through good nutrition and exercise. Take the first step… Call us at 8888833348 or…


Carbohydrates are found in wide variety of foods. The important sources are cereals (wheat, maize, rice), potatoes, sugarcane, fruits, table sugar(sucrose), bread, milk, etc. Starch and sugar are the important carbohydrates in our diet. Starch is abundant in potatoes, maize, rice and other cereals. Sugar appears in our diet mainly as sucrose(table sugar) which is added to drinks and many prepared foods such as jam, biscuits and cakes.

Carbohydrate consumed in food yields 3.87 calories of energy per gram for simple sugars and 3.57 to 4.12 calories per gram for complex carbohydrate in most other foods. Relatively high levels of carbohydrate are associated with processed foods or refined foods made from plants, including sweets, cookies and candy, table sugar, honey, soft drinks, breads and crackers, jams and fruit products, pastas and breakfast cereals. Lower amounts of carbohydrate are usually associated with unrefined foods, including beans, tubers, rice, and unrefined fruit. Animal-based foods generally have the lowest carbohydrate levels, although milk does contain a high proportion of lactose.

Good Carbs V/S Bad Carbs

Carbohydrates can be either simple (bad carbs) or complex (good carbs) based on their chemical makeup and what your body does with them.

Complex Carbs (Good Ones)

Complex carbohydrates like whole grains and legumes contain longer chains of sugar molecules which take more time for the body to break down and use. This in turn provides a more even amount of energy to the body.

Simple Carbs (Bad Ones)

Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. Some of the examples of not so good simple carbs are soda, candy, artificial syrups, white rice, pasta, pastries and desserts.

Weight Loss & Carbohydrates

Carbs can play a big role in weight management of a human body. A regular and restricted intake of complex carbs can help maintain weight and control sugar in the body. Avoiding junk food, processed or packaged foods which has high levels of simple carbohydrates is always advised by health experts.

The chart below shows pros and cons of good carbs v/s bad carbs…

Pune, the 9th most populous city in India is home to more than 6 million people. There was a time when Pune was known as a Pensioner’s Paradise – home to those who had retired and wanted a peaceful life.

As one of the largest cities of India and major centre of learning with several colleges and universities, Pune has emerged as a prominent location for IT and manufacturing in the Twenty First century. Due to increasing urbanization, infrastructural development and advent of IT hubs, the lifestyle of its residents has changed drastically over the last decade.

Health Before Wealth

Improved standard of living, comforts of development, better transportation and increase in disposable income means that Puneites, as most of the residents of Pune liked to be called, are leading a sedentary lifestyle with limited physical activity throughout their day. Health is taking a backstage to wealth. No wonder that it has resulted in increase of many health related problems like obesity, Type II Diabetes, cardiovascular diseases, back problems and much more.

Lifestyle Diseases

52% of corporate employees suffer from lifestyle diseases, ranking Pune as sixth in the Assocham study on prevalence of lifes-style diseases. (source). Lifestyle disease include piles, constipation, diabetes, hypertension, asthma, etc which are mainly caused by a change in the way in which people live, probably due to changes in enviroment, advancement in society or progress. Lack of adequate physical activity, no exercise, smoking and irregular lifestyle patterns can be the causes of such diseases.

Good Nutrition & Healthy Lifestyle

A radical change in lifestyle choices, better eating habits and good nutrition is required for those who are leading sedentary way of life and eating junk or packaged foods more often. Kids, working class couples as well as old men and woman are all prone to the ill-effects of weight related issues that include…

  • obesity
  • diabetes
  • high blood pressure
  • cardiovascular diseases
  • hypertension
  • low self-esteem

Lose That Extra Weight

At Club Nutrim, we provide counseling to our members and help them lead an active healthy life through good nutrition and exercise. Our nutrition club in Bavdhan caters to people not only from Pune but even outside. We aim to put Pune on the path to better life!

Weight loss is not about just losing a few kilos it is about getting healthier and fitter than what you are at present. In the year 2014, I weighed 80 kgs. Low immunity, body pain, low energy, complete ignorance about exercise & fitness and very poor health were all an integral part of me. I was sick and fed up with my condition but just could not find a way out. And then I met my wellness coach and the journey of a magical Body Transformation began.

Weight Loss

Within 6 months I lost 22 kgs, body pain disappeared, immunity and energy levels also improved. During the journey of weight loss I realised the importance of the 80-20 rule. If you want to lead a healthy life you need to focus on 80% nutrition & diet and 20% on exercise. The 80% helped me lose weight and now I had to focus on the 20% to improve my health n fitness levels.

Improved Fitness

First time in 35 years I decided to try my hand at exercise. The first few weeks were really difficult. I had no idea I had so many muscles in my body that were actually unused for so many years. Day after day my stamina started improving and I really started enjoying exercise. Then I heard about the PRBM marathon and decided that I would give it my best shot. Began training for it and finally on 16th October 2016, I participated in my first marathon and completed 5 kms in 40 min. Of course, this is not a great timing but I have a new challenge now, to workout harder and improve my timing.

This journey of body transformation has been truly amazing. At the age of 23, I could barely climb a few steps of the Sinhagad fort before I got breathless and had to rest. But today at the age of 37, I am in great shape and can run 5 kms. This is truly an achievement that I am very proud of.

ClubNutrim, Bavdhan,Pune

Through these 2 years I have also been able to inspire many others to achieve their health goals through my Nutrition Club, Nutrim. I have been part of their journey towards improving their health and fitness. Guiding and educating others about the importance of a healthy active lifestyle is what we do at Nutrim. We have people from the age of 18 years to 70 years who are part of the Nutrim club family and are working towards improving their health and fitness under our guidance. Some of the Nutrim club members also participated in this Marathon with me and feels great seeing them achieve their health and fitness goals.

So, If I can too. All you need to do is decide today that you want a healthier tomorrow. We are here to help in case you need guidance and motivation. Call us on 8888833348 or book an appointment and we will get back to you.

Childhood obesity is a condition where excess body fat negatively affects a child’s health or well-being. As methods to determine body fat directly are difficult, the diagnosis of obesity is often based on BMI.

As per a new global study published in the journal Pediatric Obesity, estimated 26.8 crore children may be overweight by the year 2025 in the world if no policy interventions or public awareness does not happen. This report was timed to coincide with this year’s World Obesity Day which is observed on 11th October.

As per the study, by 2025 estimated…

Up To 12 Million Children Will Have Impaired Glucose Tolerance

4 Million Will Have Type 2 Diabetes

27 Million Will Have Hypertension, And

38 Million Will Have Hepatic Steatosis Or Buildup Of Fat In The Liver.

Obesity prevention experts urge policy-makers that this is a “wake-up call”, and there will be 90 million children are set to be obese ‘if drastic measures aren’t taken’.

Child Obesity In India

Effects of obesity are far-reaching on the overall health of children including psychological, physical and have long-term implications when they grow into adults. A study report published by ICMR (Indian Council of Medical Research) provides in-depth analysis into increasing obesity ratio in Indian children and its harmful effects.

Below is the table showing adverse outcomes of childhood obesity…

Cardiovascular High blood pressure, Early onset of atherosclerosis, Left ventricular hypertrophy
Endochrine Insulin resistance, Diabetes mellitus (NIDDM), Menstrual abnormalities, Polycystic ovarian syndrome (PCOS)
Gastrointestinal Gallstones, Non alcoholic steatohepatitis (NASH), Hepatic fibrosis, Cirrhosis
Neurological Pseudotumor cerebri
Orthopedic Slipped capital femoral epiphysis, Tibia Vara, Osteoarthritis
Psychosocial Obsessive concern about body image, Expectation of rejection, Progressive withdrawal, Low self esteem, Depression
Pulmonary Increased bronchial hyperactivity, Asthma exacerbation, Obstructive sleep apnoea, Pickwickian syndrome, Pulmonary embolism
Renal Increased sensitivity to sodium, Decreased natriuresis, Proteinuria, Focal segmental glomerulosclerosis (FSGS)

Link Between Obesity And Diabetes

The association of obesity with type 2 diabetes in adolescents and children is very strong and confirmed by various studies. Evidence entail that obesity driven type 2 diabetes might become the most common form of newly diagnosed diabetes in adolescent youth within 10 years. Evidence is accumulating which suggests a global spread of type 2 diabetes in childhood. Traditionally type 2 diabetes had been a disease of adults; however, the same now occurs in increased numbers among obese adolescents.

In a nutshell the report says…

“Worldwide, obesity trends are causing serious public health concern and in many countries threatening the viability of basic health care delivery. It is an independent risk factor for cardiovascular diseases and significantly increases the risk of morbidity and mortality. The last two decades have witnessed an increase in health care costs due to obesity and related issues among children and adolescents. Childhood obesity is a global phenomenon affecting all socio-economic groups, irrespective of age, sex or ethnicity. Aetiopathogenesis of childhood obesity is multi-factorial and includes genetic, neuroendocrine, metabolic, psychological, environmental and socio-cultural factors. Many co-morbid conditions like metabolic, cardiovascular, psychological, orthopaedic, neurological, hepatic, pulmonary and renal disorders are seen in association with childhood obesity.

The treatment of overweight and obesity in children and adolescents requires a multidisciplinary, multi-phase approach, which includes dietary management, physical activity enhancement, restriction of sedentary behaviour, pharmacotherapy and bariatric surgery. A holistic approach to tackle the childhood obesity epidemic needs a collection of activities including influencing policy makers and legislation, mobilizing communities, restructuring organizational practices, establishing coalitions and networks, empowering providers, imparting community education as well as enriching and reinforcing individual awareness and skills. The implications of this global phenomenon on future generations will be serious unless appropriate action is taken.“

Awareness & Prevention

Before policy makers around the world come out with their policies and guidelines, it is up to us, the parents and kids to take matters in their own hand. Childhood obesity can be prevented or controlled through dietary management, nutritional supplement and leading an active lifestyle. Avoiding junk and packaged foods, avoiding a sedentary lifestyle, eating a balanced and timely diet can help your child fight weight problems.

At Club Nutrim, we counsel not only adults for their weight loss issues, but also help them with their children’s weight problems. Our weight loss program helps inculcate healthy food and exercise habits among children from a very young age.


Adopting a healthier diet may lower type 2 diabetes risk over time, while a worsening diet is often accompanied by increased risk, according to a new U.S. study.

“Although recent public health recommendations have increasingly focused on advocating overall diet quality improvement, evidence has been limited on whether changing overall diet in adulthood has a long-term preventative impact on diabetes prevention in general population,” said lead author Sylvia H. Ley of the Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital and Harvard Medical School in Boston.

“We provide evidence that improving diet quality in adulthood is associated with type 2 diabetes prevention, while worsening diet quality is associated increased risk for diabetes,” she said by email.

Read full article here…

Weight Loss need not be a punishment. Just follow the principle of calorie management. You can enjoy delicious food which is nutritious and healthy as well.

We had a great time today for the Protien Snack Party at Club Nutrim. There was a spread of a variety of Protein receipes like Chole Masala, Sprouts Alu wadi, Sprouts Cutlet, Tofu and veggies Salad, Sprouts Appe, Matki Masala and Moong Tofu Chila.

All the dishes were yummy, even the kids had a great time. After enjoying the snacks everyone voted for their favorite dish and we had 2 winners. First Prize for the healthy Sprouts Alu wadi and Second Prize for the yummy n spicy Chole.


Child obesity is increasing rapidly and we at Club Nutrim strive to educate parents and children about changing their habits and thus lead a healthy active lifestyle. Read some shocking findings from the WHO report about this issue. If your child is overweight, or at risk for becoming overweight, it is important to work and develop an individualized plan of care that includes realistic goals and action steps. We can help you achieve this. Call us at 8888833348

At Nutrim we provide solution-based skin care nutrition that balances ingredients, botanicals, and extracts with proven science for a luxurious experience and healthier-looking skin every day. You can enhance the appearance of your skin with our optimum blend of Vitamin B3, antioxidant Vitamins C and E, Aloe Vera and other botanical ingredients. The products are paraben-free, sulfate-free and dermatologist tested.

Pamper yourself with lush textures; soothe yourself with silky soft lathers. Be inspired by radiant essential oils and fresh, rejuvenating fragrances. Our clinically-tested products help you achieve maximum daily results including softer, smoother, more radiant skin and long-term benefits of a diminished appearance of fine lines and wrinkles.

Our members had this  rewarding experience at the “Spa Party” held at Nutrim, our health and nutrition club located at Bavdhan, Pune. The perfect ambiance was set with aromatic candles, soothing music and a refreshing welcome drink. They had an opportunity to try all the skin nutrition products and were delighted to see the amazing transformation in themselves in just one use. Going home with a beautiful, healthier, younger-looking skin and big smiles on their faces, was a time they’d like to remember 🙂 . If you would like to experience this magic ….just ask us for a skin demo!