What is yoga and what does it do?
Yoga: What You Need To Know | NCCIH
It began as a spiritual practice but has become popular as a way to promote
physical and mental well-being. Although classical yoga also includes other elements
yoga as practiced in the United States typically emphasizes physical postures (asanas)
breathing techniques (pranayama), and meditation (dyana).
Spiritual health includes a purposeful life, transcendence, and actualization of
different dimensions and capacities of human beings. Spiritual health
balances between the physical, psychological, and social aspects of human life.
Yoga for Weight Loss: What you need to know to succeed
Think Yoga for weight loss is impractical? Well, your opinion on that might change
after you read this. When used right (and incorporating all its limbs just as in
conventional exercise) Yoga DEFINITELY can help you lose weight…and did I mention
the positive effects on your mental and spiritual health? I just did my friend!
Yoga for Weight Loss
Using yoga for weight loss might not look effective to most people. I bet you they’ll
go: “Naw, it’s just stretching…what can it possibly do to burn calories?”
Well, a lot my friend. Yoga can work for weight loss if you use it right and I’ll tell you
what to do in due course.
“But how exactly can yoga work for weight loss Foras? (That’s my name by the way),
I’m just stretching that’s it…!”
Boy, I can’t tell you how often I’ve heard that comment. for interested parties, yoga as an option for weight loss is wise, safe, and effective.
Remember, it is the oldest physical culture known to man and not only does this
exercise work the body, it works the mind and soul as well. Hey, have you seen Madonna,
Sting or Russell Simmons lately? (I can see you go: “Foras…they were never overweight
so don’t go there! Well…they never gained weight either and they all still look
good for their ages right?
Okay, here are the poses I recommend you use when using Yoga for weight loss.
Now, my friend, I will explain what I believe is the CORE of Yoga Poses.
Trust me, there have been times when I did this alone and still got the benefits that yoga
gives from daily practice.
Let’s take notes:
The Sun Salutations When Using Yoga for Weight Loss:
These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and
Prayer. They have been practiced for centuries by Yoga Practitioners in India, Martial Artists,
and African Wrestlers. As a system to rejuvenate the body and soul is beyond compare.
It’s been said in the Drugless Healing circles that one round of the Sun Salutations is much
better than a week of exercises at the gym!
They are simple to learn and just about anyone, regardless of their fitness or flexibility
levels can learn these simple exercises. If you are familiar with “burpees” (the
calisthenics exercise), derivie their origin from the Sun Salutations.
Here are some of their benefits:
-They alleviate disorders of the skin and waist.
-Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and
arms, thus increasing circulation.
-They are the best way to burn calories and reduce weight and are often recommended for
obesity and depression.
-They are an effective way of loosening up, stretching, and massaging all joints and internal
organs.
-They stimulate and balance the systems of the body including the endocrine, circulatory,
reproductive, and digestive systems.
Technique:
1. Stand straight with the palms together as in a prayer position.
2. Inhale and stretch the arms above the head.
3. Exhale and bend forward while touching the toes.
4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands
and left foot firmly on the ground. Bending the head backward the left knee should be between the
hands.
5. Inhale and hold your breath. Move the left leg from the body and, keep both feet together
and the knees of the floor, rest on the hands (arms straight), and keep the body in a straight line from
head to foot.
6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in
contact with the floor: the two feet, two knees, two hands, chest, and forehead.
7. Inhale and bend back as much as possible bending the spine to the maximum.
8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.
9. Inhale and bring the right foot along the level of the hands; the left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)
10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
11. Raise the arms overhead and bend backward inhaling. In Position 2.
12. Exhale, drop the arms and relax.
You have now completed one round.
Perform as many rounds as possible in multiples of 3. Ideally, you want to aim for 6 rounds
minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your
speed and intensity, and is best practiced with as little clothing as possible before an open-air
window first thing in the morning.
Okay, we’ve gone over the core pose or combination when using Yoga for weight loss
and some breathing exercises that would speed up burning calories. But my friends,
note, that when I say use yoga for weight loss; I mean ALL its limbs: the poses, the prescribed
diet for practice, and the mindset. If you were doing conventional exercise for weight loss, you’d
know to eat a healthier diet right…?
Well, the same applies to yoga for weight loss as well friends.
Yoga for Weight Loss: What you need to know to succeed
Can Yoga work for weight loss? From the ‘Breath of Fire’ exercise to the sun
exercises, to the specific poses, learn how to execute each Yoga exercise when
seeking to lose weight through this ancient, yet effective, form of physical culture
Yoga for weight loss.
Okay, let’s cut right to the chase for how Yoga for weight loss works.
We’ve gone over the sun salutations and if you are anything like me, you probably tried
them out and are sold on Yoga ‘the stretching’ exercise burning calories.
Now let’s target the trouble spots.
Poses for Trouble Spots when Using Yoga for Weight Loss:
1. Abdominal Region: The Forward Bending Pose, the Bow Pose, the Peacock Pose, the spinal
twist, and the Triangle Pose.
2. The Arms: The Peacock Pose! the Wheel Pose, the Crow Pose, the Side plank Pose,
and the 4-limb Staff Pose.
3. The Thighs: The Bow Pose, The Shoulder Stand, the Hero Pose, the Triangle, and the Wheel poses.
4. Love Handles The spinal twist, the triangle pose, (with practice) the Side Crow Poses,
(and ease) The Side plank pose.
I realize the spots above are the ones most of us seem to target when trying to lose weight,
so I have made sure to go over them first.
I’m under the impression that if you had searched in Google or done some research on Yoga
for weight loss, you must have gotten some degree of information on the poses above, or
signed up for a class, bought a Yoga DVD, something to learn some more about it, which is why
I did not go over each pose in detail. But trust me, they are indeed very easy. I will emphasize
though, performing the Sun Salutations (upwards of 24 rounds) should be your main focus in
sing Yoga for a weight loss regimen, even before the other poses.
This too will help: One pose that some Yogis and Yoginis state to be a versatile enough pose for
the whole body will be the Shoulder-Stand. It is best practiced with its counter poses,
since these poses have effects on the metaphysical and spiritual aspects of our lives, it will be safe
to say never execute a yoga pose without counter-posing it. You may throw some things out of
normalcy.
Here’s a brief overview of the Shoulder stand as a yoga pose for weight loss:
Spread a thick blanket on the floor and place your yoga mat on it. Lie on the back. Slowly raise
the legs. Lift the trunk, hips, and legs to a vertical position. Rest the elbows firmly on the floor
and support the back with both hands. (See the Illustration for Proper Execution). Raise the legs
till they become vertical. Press the chin against the chest. This is the chin lock. While performing
this pose, the back of the neck, the posterior part of the head, and the shoulders should touch
the floor. Breathe in counts of 5-5-5 (inhalation, retention, and exhalation). Don’t allow the body
to shake. Its counter poses are the bridge and fish poses which will target your forearms/thighs
and chest/neck respectively.
As I promised; here is the Breath of Fire breathing exercise that you can add to your yoga practice
to speed up the burning of calories. (Doesn’t the name alone tell you something…?)
Breath of Fire Exercise (aka Kapalabathi or Bellows Breath)
-Take a few breaths and see that the diaphragm is moving properly. Now with the eyes closed
(as they should be when performing all breathing exercises) make a sudden contraction of the
abdomen with a backward push. This leads to a sudden yet firm expulsion of stagnant air from
the lungs.
-Now follow this with a sudden relaxation (which naturally makes the new air rush in) now
perform the exercise in this manner: passive inhalation and active expulsions at a rate of
sudden abdominal push per second one after the other. A round should have 15-20
expulsions. Do not exceed 3 rounds
-You may gradually increase to 120 expulsions per round and then perform only 2 rounds.
(As soon as you do 50 expulsions per round, do not exceed 2 rounds!) Between
each round pause for about 30 seconds of normal breathing.
Now, there you have it, the information needed to get you started on the use of Yoga for weight
loss: The poses for the trouble spots, the bellows breath, the shoulder-stand and the almighty
Sun Salutations.
Remember, for the same reasons Hippocrates the father of Medicine stated: “Let your foods be
your medicine and your medicine your foods”, you’ve got to include a proper diet when seeking
to lose weight with yoga. Keep in mind this is an all too important limb of this exercise so, there’s
no way around it friends. (But I’m sure you know that already)
So strike a pose, and see for yourself how Yoga for weight loss can be an effective and safe choice.
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Enhance health through muscle-building
What to eat to gain muscle?
Animal products are usually a great source of protein, especially lean meats like
chicken and turkey [2]. They provide a low-fat meal choice packed with amino acids,
which can support muscle growth and recovery. Eggs are an excellent source of protein,
with a single egg containing around 6g of protein [
What is muscle mass?
Muscle mass is the amount of muscle in your body, including skeletal
muscles, smooth muscles, and cardiac muscles. It can be measured as part of your
total body composition, along with fat mass and bone mass.
What exactly is muscle mass?
Muscle mass, strictly defined, is the weight of the muscles of the body. When people
say they have gained muscle mass, they usually mean that their muscles look and
feel bigger.
Muscle gain is possible for almost anyone with enough time and effort invested in
training. Hypertrophy is a physiological process in which the tissue is stressed, broken
down, and then rebuilt larger and stronger than before. Muscle growth and
maintenance are essential for optimal health and physical fitness. Strength training is
recommended for everyone of any age by medical professionals, not only youthful
athletes and fitness fanatics. A successful muscle-building strategy should always
begin with a foundational resistance-training program. “The best way to build muscle
is to lift weights,” says Victoria Sekely, a doctor of physical therapy, certified strength
and conditioning specialist, and run coach.
There are several ways to create a holistic state of being, including through physical
development. People who regularly lift weights can develop a solid base and sculpt
their bodies. Regular strength training sculpts the body, Creatine supplements are one
of the ways they are designed to boost athletic performance and muscular building, and
have emerged as the most popular ergonomic aid for athletes in recent years. Creatine
supplements may help some people but not others. Numerous research have looked
at creatine supplementation for muscle building to explain these variations. The
advantages of muscle building extend beyond aesthetics because it strengthens bones
and boosts bone density. This safeguards a sound skeletal framework for years by
preventing osteoporosis and fractures.
People may create healthy, prosperous, and meaningful lives when they embrace the
transforming power of muscle growth and set SMART goals. The bold journey toward
business success, wealth accumulation, and excellent health should be guided by
personal growth and overall wellbeing. Muscle-building exercises assist in keeping
the heart healthy, are a requirement for a strong body. The cardiovascular system
pumps blood more effectively when muscles contract and exert force, enhancing
circulation and reducing the risk of cardiovascular disease. Having more
muscle increases the quality of sleep. The body’s inherent sleep regulators are activated
by regular exercise, promoting more restful and reviving sleep.
When people gain muscle, their strength, bone density, and cardiovascular health improve.
Setting SMART goals is essential for leading a purposeful life, particularly in terms of
money and health. Happiness is a result of goal-setting and muscle growth.
Start your road toward success and holistic health today.
WHICH FOODS ARE HEART HEALTHY FOR YOU
Obesity is an Increasing Health Risk
Obesity is a health risk. It may lead to multiple diseases in the future. It is better
to get out of obesity to remain away from future diseases. Change in food
habits and doing physical exercises are the cost-effective and natural ways of treating it.
Xenical, Obesity, Acomplia, Weight loss drug, Diet pills, Rimonabant
Phentermine Diet PillsHOW DIET IMPROVE PHYSICAL FITNESS AND IMPROVES ENDUANCE STAMIA
High blood pressure, joint pains, diabetes, hyperlipidemia, heart ailments, palsy,
liver ailments, menstrual abnormalities, breast cancer, female infertility, decline
in libido, endometrial cancer, mental stress, blood circulation diseases like
arteriosclerosis, cholelithiasis, etc. These are some of the diseases which might come
up with obesity. This list seems endless. But before knowing how to end obesity one
must know “what is obesity?”
Who would you consider a person to be obese? A person who has a BMI
(Body Mass Index) of over 30 is considered to be an obese individual. But how does
one become obese? In theory, causes of obesity are genes, intake of fatty foods,
lack of physical activity, food habits, laziness, and endocrine problems.
What are the available remedies for getting out of obesity?
34 WAYS FOR YOU TO BURN STUBBORN BODY FAT
Liposuction: It is a surgical process where the fat is removed by sucking out the fat
from the body by inserting a needle.
Surgery: Commonly this procedure involves surgery of the stomach and intestine to lower
the intake of food.
Diet Pills: The majority of diet pills are for short-term use only. These diet pills are effective
only if they are used in combination with exercises and a controlled diet.
Fat-burning pills: These are short-term quick fat-burning pills. But the main problem with
this medication is that the results are short-lived. Once the medication is stopped the fats
again show up.
Exercises: It is an age-old technique for obesity reduction. It is a natural process so the side
effects are not there.
Controlled diet program: Like exercises this too is a natural process. Here a limited
amount of food is taken which controls the formation of fat in the body.
Acupressure and acupuncture: Age old technique but nothing concrete has been
proved yet.
Whatever the method of getting over obesity there is no better method than
natural methods like exercises and controlled diet programs And if a diet pill like
Phentermine, Adipex, and Acomplia are introduced to the effects that would be visible
within a short period.
Apart from physical aspects obesity may also make you feel dejected, and out of the
world and may make an individual abstain from social gatherings. If you are obese
it is time to act. Whatever remedy you choose you should always consult your
doctor for his view on that remedy.
Obesity: enemy of the hearth YOU ARE NOT DOOMED TO BE FAT FOREVER
Obesity is a problem that has reached epidemic levels throughout the world
and in particular, has experienced rapid growth among children and adolescents.
weight loss, Obesity, diet, burn fat
According to the American Heart Association (PCA), one-third of children and
adolescents and 66 percent of the adult population are overweight or obese. If the t
end continues, there will be a reduction in the life expectancy of our children, making
it the first generation to live less than their parents.
Obesity in simple form is an excess of body fat. The body mass index (BMI) and waist
circumference measures are most commonly used. The BMI is the ratio of weight in
kilograms to height in meters measured. The normal BMI is between 18 and 24.9 kg/m2.
Overweight is any measure between 25-29.9 kg/m2, and obesity is a BMI greater than
or equal to 30 kg/m2. The waist circumference should be <40cm in men and <35cm in
women. Obesity is associated with the development of hypertension, stroke, blockage
of the coronary arteries, diabetes, failure, and heart rhythm disturbances. In young
people, obesity is associated with the development of adult conditions such as
hypertension, type 2 diabetes, and cholesterol.
It is difficult to associate obesity as a factor, as it develops a complex relationship that
involves lifestyle, the environment, and genetics. However, there is a causal relationship
between poor nutrition and unhealthy lifestyles. The sedentary lifestyle, produced by
busy lifestyles, overexposure to television, computers, and video games, along with
the excessive consumption of calories breaks the balance needed to maintain a
healthy weight.YOGA SECRETS FOR WEIGHT LOSS YOU NEED TO KNOW
Education is important, particularly from an early age, to establish good eating
habits and healthy lifestyles.
To bring the message and awareness generation of young people about the importance
of prevention, the American Heart Association created the Alliance for a Healthier
Generation in conjunction with the foundation of former President William Bill Clinton.
On the Island, the association established a partnership with the Government of Puerto
Rico and the Puerto Rico Form.
This government initiative whose guidelines are based on those of the Heart
Association offers a real alternative for the prevention of obesity through education
and offering physical activity programs, among other things.
Obesity, together with other factors such as hypertension, diabetes, hyperlipidemia,
and smoking is a risk factor crucial to the development of cardiovascular diseases.
However, contrary to other factors, obesity (next to smoking), is the most changeable
of all.
By developing or modifying good nutritional habits and increasing physical
activity can have a healthier life.
Shape Up And Have Fun Losing Weight!
Whether your next season is Spring or Autumn, a change in season is a great
time to renew your commitment to weight management shape up and have fun
doing so!
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biking, sport, gardening
Whether your next season is Spring or Autumn, a change in season is a
great time to renew your commitment to weight management and shape up
and have fun doing so!
Who said losing weight needs to be boring? No so. Here are three fantastic
calorie-consuming activities that are most enjoyable in the cooler seasons, but
somewhat impractical for most people in the height of winter and summer months.
Spring is the perfect time to get into the garden before the hot days of summer
If you are finishing your summer, now is the time to do all those last-minute pruning and weeding
that was just too hot to do a few weeks ago. There’s
nothing like gardening to help tone muscles and burn up additional calories.
Weekend Rambling – forget sleepy Sundays, get out and about on a walk with family
y and friends. Find an opening and play lively games like football, or frisbee.
or cricket! HOW MANY TIMES HAVE YOU GOTTEN ON THE SCALE??
Walking Holiday – if you normally take ‘lazy beach breaks’ it’s time for a change.
There are so many beautiful places to visit that you may never have considered
before. Get out and explore….and your legs will get a terrific tone-up!
Why Not…. Participate in vigorous voluntary work. Give a few hours a week to a
good cause. There are charities that need help with gardening and odd
jobs such as painting, handiwork, and maintenance.
Spend more time playing with the kids in the garden. Forego hotel niceties and
enjoy weekends away camping. Take up action cricket or soccer and meet new
people in the process.
Get the bikes out for a regular leisurely ride or if you feel more energetic, join
a cycling club.
Start today! If you focus on having energetic fun, you’ll lose weight effortlessly!
How to build muscle quickly?
Increase the intensity of your workouts instead of working out for long periods.
Make sure you’re getting enough calories and protein in your diet for muscle growth. Get
plenty of sleep and give your muscles time for recovery. Try supplements for more strength,
energy, and power, like creatine and HMB/
Most beginners will see noticeable muscle growth within eight weeks, while more
experienced lifters will see changes in three to four weeks. Most individuals gain one
to two pounds of lean muscle with the right strength training and nutrition plan.
Which muscle grows slowest?
What muscle has the slowest growth? – Quora
For many fitness enthusiasts and bodybuilders, it’s the abdominal muscles that prove to
be the most elusive. So, why do our abs seem to have the slowest growth? In this blog
post, we’ll delve into the factors affecting abdominal muscle growth and uncover the
secrets to developing a chiseled core.
