iWorld
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Mumbai: In the hustle and bustle of modern life, the juggle between work commitments and personal well-being often feels like a precarious balancing act, especially for the dynamic working women. As we navigate through packed schedules and endless to-do lists, it’s easy to push our health to the back burner.
But what if we told you that achieving and maintaining fitness doesn’t have to be an uphill battle? There are myriad ways for you to weave wellness seamlessly into your everyday routine. Celebrity nutritionist Rujuta Diwekar in ‘The 12-Week Fitness Project’ and ‘Don’t Lose Out, Work Out!,’ on Audible, offers a treasure trove of tips for women to make the most of their workout routine. Pro tip: If you are seeking essential advice on incorporating the right exercises and workouts into your schedule, you can access these audio titles by Rujuta Diwekar with Audible’s special a la carte offer, at a nominal cost of just Rs 69 each.
In ‘The 12-Week Fitness Project,’ Rujuta said, “Most of us lose two–four kilos of muscles every 10 years. In women, especially after 30, we lose muscle from our thighs and gain intramuscular fat at a fast pace. This continuous and progressive loss of muscle and bone density can be reversed with exercise.”
If you have never weight trained before: Start now. Schedule a meeting with an expert trainer at a local gym and begin with a once-a-week routine. You must start especially if you already have insulin resistance, are very obese, have a heart condition, bone loss or diabetes.
If you are already training but are not regular: Get regular and dedicate at least two times a week to strength training. This is especially crucial for all those who have PCOD or breakouts, are menopausal or have thyroid issues. Focus on bringing in progressive overload into your workouts.
If you are training three or more days a week, drop your reps to five–eight and focus on the intensity or the actual weight you subject your muscles to. The biggest gains of strength training come from the load bearing that you train your muscles to do.
In ‘Don’t Lose Out, Work Out!’ Rujuta shared, “You can start with as little as an hour every week. The most important thing you need to remember is intensity. A gym workout needs to be planned properly and here is how to do that.”
The warm-up should be specific to the main workout. The right warmup allows the blood flow to move through the specific muscle groups and warms up the specific joints that will be trained that day.
1. Perform a set of 12-15 reps before starting your training
2. Use 50 per cent of the main workout weight
3. Rest for 30 seconds to three minutes before starting the main workout set. This leads muscles to be warmed up with the exact mechanics that will be performed on the workout set.
Perform higher intensity before lower intensity exercises. Workout in the following order – legs, back, chest, shoulders, and then arms.
1. Within legs, you should prioritise multiple joint exercises like squats before leg extension.
2. With the back, do a bend-over row, which is done using free weights like the barbell, before doing a seated row.
3. With the chest, you should chest press, higher intensity and more exhausting, before doing the flyes.
The duration of the workout should not exceed 60 minutes. We must remember that once the glycogen stores are over, the body will burn its proteins to keep up with the exercise.
1. With the glycogen stores most of us have, we will run out of fuel in as little as 30 minutes. This will lead to both a drop in exercise intensity and a higher risk of injury.
2. In one gym session, perform about eight to ten sets excluding warm-ups that train major muscle groups.
3. Perform eight to 15 reps per set with good form and to the point of fatigue. Fatigue is reached when you know you can’t do another repetition with the same weight without compromising on form. Use both multi and single-joint exercises.
iWorld
WhatsApp may soon let users to pick who sees their status updates
The messaging giant is borrowing a page from Instagram’s playbook as it pushes to give users finer control over their social circles.
CALIFORNIA: WhatsApp is quietly working on a feature that could make its Status function considerably smarter and considerably more private.
According to reports from beta tracking platforms, the app is testing a tool called Status lists, which would allow users to create named groups such as close friends, family and colleagues, and control precisely which group sees each update. It is a meaningful step up from the platform’s current blunt instruments, which offer only three options: share with all contacts, exclude specific people, or manually select individuals each time.
The new feature draws an obvious comparison with Instagram’s Close Friends function, and the resemblance is unlikely to be accidental. Both platforms sit within Meta’s family, and the company has been nudging them toward a common logic of audience segmentation for some time.
The move also fits neatly into WhatsApp’s broader privacy push. The platform has been rolling out enhanced chat protections and is exploring the introduction of usernames, which would allow users to connect without exchanging phone numbers. Status lists extend that philosophy from messaging into broadcasting.
Meanwhile, Status itself has been evolving well beyond its origins as a simple photo-and-text slideshow. The feature now supports music stickers, collages, longer videos and interactive elements, pushing it closer to the social-media-style story format pioneered by Snapchat and refined by Instagram. In that context, finer audience controls are not merely a privacy feature. They are a precondition for people sharing more.
The feature remains in development and has not been confirmed for release. WhatsApp routinely tests tools that are later modified or quietly shelved. But the direction of travel is clear: the app wants Status to be a destination, not an afterthought. Letting users decide exactly who is in the audience is how it gets there.
