Yoga for Weight Loss for Beginners

Losing weight is not a simple task, but yoga is a fun form of workout that helps beginners to lose weight. Yoga for weight loss for beginners is a way that helps to tone their body, increases flexibility, and helps to find enlightenment.

There are simple yoga poses for weight loss for beginners. Practising the simple hand exercises at home will help in burning the excessive calories. Yoga for weight loss for beginners not only helps in increasing the concentration, but also helps in burning the fats.

If you are practising yoga with the intention of losing weight, then you need to maintain a regular routine regarding the poses for few of the basic steps. There might be little difficult in practising yoga for weight loss for beginners, but gradually you will realize the great benefits of yoga.

Not only yoga practice for weight loss for beginners needs regular workout regimen, but also you need to be very careful about your diet. Maintaining balanced diet while going for the yoga poses is very important and then only it will help you lose weight as fast as possible.

Yoga has an intense and incredible ability in balancing your emotions and also it deals with the conditions like anxiety, depression, anger and promotes clearer, calmer and more focused mind. Yoga is incredibly important in helping with eating disorders such as anorexia and bulimia which affect mostly adults and teens. Practising yoga is extremely helpful and it functions as an effective tool  to restore imbalances in the mind and body of people who are struggling with such disorders.

Even you don’t have any eating disorder , yoga can also be beneficial in weight loss. It can balance your body and mind to behave in complete synchrony. Yoga for weight loss for beginners who are out of shape will help them to lose weight and tone their body. During the practice, yoga helps to burn the calories and build muscles that will burn more calories for the body at rest.

The more your practice the better you will get at it. During the initial stages, it is recommended to do yoga exercises 30 minutes to an hour per session. After you are familiar with your initial regimen, you can concentrate more on advanced poses. For example, doing hot yoga will help you burn significant amount of calories because of all the sweating and thus helping to increase your weight loss from yoga routine.

Once you learn to listen to your mind, yoga helps to pay attention to the foods that help you build your performance and balance during a workout. If you are looking for a serious weight loss, then it should be done under the supervision of yoga expert and over a period of time. The main advantage of yoga practice is, it leaves you fresh and new each time you are done with your yoga session. The main reason for this is yoga brings your body, mind and breath on the same platform each time. People who are practising yoga only with the intention of weight loss, they need to search for a proper plan and set some achievable goals.

 

Eating Healthier in 3 Steps

Everywhere you look there are diet books, shows, blogs, and people offering advice on how to lose weight and keep it off. Most tell you to eat more veggies, fruits, grains and legumes. Many will advocate receiving your intake of caffeine, saturated fats, alcohol and refined sugars. There seem to be so many different complicated formulas on weight loss, including caloric intake and output, body mass index and base metabolic rate that it can get confusing and overwhelming.
If you want to lose weight, you first need to make a commitment to changing your eating habits by eating more healthy foods more often.

Healthy Eating Rule #1

Avoid refined foods as much as you can. What this means is you shouldn’t eat foods that have a long list of ingredients – especially if you can’t pronounce them. A simpler way to remember this is to think of what color the food is. If it’s white (such as flour, dairy, sugar and bread), stay away. When you refine food you are likely to destroy the vitamins and nutrients. So instead of giving your body the nutrients and vitamins it needs, you’ll end up feeling empty and craving more food.

Healthy Eating Rule #2

Don’t mix your fruits and vegetables together. This is strange, since they’re always in the same sentence and food group. But the body involves different digestive juices to digest and break down fruits and the fructose they contain than it does for vegetables. Also, read the labels on store- bought fruit juices as they are often processed and loaded with sugars, and are missing the beneficial flavonoids that fresh fruit has. Your daily diet should have a ratio of 3 vegetable servings to every 1 serving of fruit.

Healthy Eating Rule #3

You should have a cheat day. In fact most nutritionists encourage it. During the week make a list of all the foods you’ve been craving and let yourself eat them on your cheat day (in moderation of course). IN addition to keeping you sane, this will create a digestive overload in your body, making your body produce more digestive enzymes which will help you during the rest of the week. Lastly, your one day of cheating will slowly but surely teach you what being healthy and energetic feels like versus lethargic and unhealthy, which will make eating healthier an easier choice.

 

Top Ways to Maintain a Healthy Colon

The colon is the last part of the digestive system in your body. It is designed to excrete solid waste material from your body. A diet full of fiber and regular exercise will keep your colon healthy. Colon cleansing is a treatment or cure for everything from fatigue to cancer. A healthy colon helps in clear skin without blemishes.

Some of the common symptoms of unhealthy colon are constipation, bad breath, abdominal cramps, Toe- and fingernail fungus along with Bladder and kidney infections.

If you are looking at ways to keep your colon healthy, you must eat the right foods and exercise so that colon can clear the toxic or debris. The best diet and exercise for colon cleansing that will also ultimately keep you healthy and fit are explained below:

1.Fiber:

A diet containing vegetables, nuts, fruits, whole grains and beans are high in fiber. A high-fiber diet supports a healthy digestive tract because it sweeps debris from the colon. Fiber exercises the intestinal tract by moving food waste and toxic from your digestive track. It also softens the stool by holding moisture in the colon.

2.Vitamin D:

Vitamin D is a fat-soluble vitamin that promotes absorption of calcium and phosphorus. It is used in the maintenance of several organ systems as well as the immune system. Vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. The two main ways to get vitamin D is by exposing your bare skin to sunlight and by taking vitamin D rich food. Foods like bread, fatty fish, milk and cereal are good source of Vitamin D.

3.Don’t hold it:

If you feel a bowel movement coming; then just don’t hold it. You head for the washroom immediately. The longer you hold, the bacteria start to grow in bladder and causes infection which can spread to kidneys and cause greater damage to the body. Therefore regular bowel movement on proper time is one of the ways you can keep your colon clean and healthy.

4.Water:

Water is the universal solvent. Our body needs water to stay hydrated. Because of dehydration it causes constipation and toxicity in the bowel and kidneys. Doctor’s advice to drink 6 to 10 glasses of water a day to keep your colon clean.

5.Exercise:

Exercise is always tagged for staying fit and active. But few people know that the risk of colon cancer can be decreased by exercise. Your colon gets more oxygen as blood flow and circulation is increased by exercise. The chances of colon cancer and other diseases are reduced due to exercise. The exercises that help you to clean your colon along with staying healthy and fit are:

•Walking, jogging, or running.
•Sit ups and crunches.
•Yoga.
•Jumping rope.
•Rampoline exercise

6.Colonoscopies:

Anything which is done before getting worse is always said to be a wise decision. So Colonoscopy is one such decision. If you had frequent problem of diarrhea or constipation you may have your colonoscopy done. A colonoscopy is always a proper diagnosis of your colon condition.

Cleansing your colon:

Cleansing and nourishing are two equally important factors in the colon health. Keeping your colon clean not only keeps you healthy but also allow your cells to rebuild. The foods and exercise are just plain good for you, eating more and more of healthy food will never harm your colon as well as other vital organs. Keep yourself hydrated by drinking water as much as you can.

These above ways are essential but you may also enhance your colon cleaning by colon cleansing treatments and supplements that are said to be effective and working.

Best Bodyweight Exercises That Complement Fast Muscle Growth

A good muscle-building plan is not considered complete without the inclusion of bodyweight exercises. The reason behind the inclusion of these exercises is that they can easily be included with any muscle-building program whether it involves dumbbells or barbells. Therefore, it is imperative that a muscle builder knows about the best bodyweight exercises.

Although every bodyweight exercise comes with its benefits, however, there are some that are specific to muscle building. The lines below give the best bodyweight exercises that promote fast muscle growth.

1. Chin Up:

This bodyweight exercise is a great solution for building multiple muscle groups. A muscle builder who performs this exercise can experience an obvious difference in the growth of biceps and lats. To get the best results from the exercise, a muscle builder must focus on at least 50 reps of the exercise every week with variation. Moreover, using rings instead of bars is the most effective way of performing this exercise.

2. Inverted Row:

Sets of inverted row exercise performed either on rings or on bar can help strengthen the back and grow muscles in this particular region. The key to achieving effectiveness in this exercise lies in gradually increasing the difficulty level. The difficulty can be increased by holding the bodyweight at the top for a few seconds and then slowly going down.

3. Front Lever:

If there is any exercise that works best on the lats, it is front lever bodyweight exercise. Moreover, besides working on lats, this exercise is also a good option for working the abdominal muscles. For starters your focus must be to perform at least 4 sets with a 10 seconds hold using isometric holds.

4. Handstand Pushup:

A great exercise when it comes to building shoulder muscles without using weights. Moreover, compared to popular shoulder exercises such as barbell military press; it causes way less destruction and pain. However, to perform this exercise you first need to master the technique of handstand. Once you have mastered that you can go for pushups with at least ten reps.

5. Pushup:

Perhaps the most conventional bodyweight exercise with countless benefits is pushup. Compared to other exercises such as dumbbell press or barbell press, the exercise is risk free and equally effective. Therefore, when it comes to working on the whole body and making it strong, you can never go wrong with pushup and its variations.

6. Ring Fly:

A highly challenging and effective muscle building exercise for the chest region is ring fly. If you wish to build your chest muscles and do not have the weights at home, while you have a set of rings hanging from the roof, then you need not to worry about weights. Rather, its your body and the rings that will give you the best muscle growth in the chest region which you desire.

7. Pistol Squat:

You can use best muscles building supplements to give you strength to perform exercises that can build and make your lower body strong, or you can go for the alternate in the form of pistol squat. Although pistol squat may seem difficult at first, but once you master them gradually, eventually you will achieve a stronger lower body that has great balance and coordination.

Conclusion:

In a nutshell, if you know the right bodyweight exercises, then you wont need to lift weights to build muscles. However, if you still wish to lift weights, then you can easily complement the efforts by including bodyweight exercises in the weight lifting regime for better results.

 

Can Certain Foods Help You Burn Fat?

Just about everybody wants to shed body fat. We try to work out hard in the gym so we can burn fat and get trim, and we make some progress doing this. But most of us just aren’t totally satisfied with the results. The typical person who is dieting and exercising struggles with losing that last 5-10 pounds of fat. Maybe you can relate. No matter how hard you work out, you just can’t seem to burn that last unwanted bit of fat.

Maybe that’s because you’re going about it the wrong way. Look, everyone knows that exercising is a great way to burn body fat. But what many people don’t know is that the foods you eat can play a big role in your body’s effectiveness at burning fat. More specifically, there are certain foods that can actually help your body burn fat more efficiently.

Some of the best foods for promoting fat burning include:

• Peanut butter—Peanut butter offers a range of health benefits. It contains healthy fats and protein, and it can help you build muscle and burn fat. Your best option is to get natural peanut butter that doesn’t have added sugar or trans fats.

• Green tea—You have to drink something with all these fat-burning foods, right? Why not enjoy some green tea? The polyphenols in green tea help fire up the body’s thermogenic fat-burning activity so you can shed pounds more easily.

• Chili peppers—The capsaicin in chili peppers help promote fat burning. Capsaicin is the ingredient that makes chili peppers hot and spicy. So, if you like spicy food, you’re in luck!

• Whole grains—Did you know that your body burns 2x as many calories digesting whole grains than processed foods? It’s true. Your best bet is to choose whole grains that are fiber-rich, such as brown rice. In small doses, whole grains will help to keep your body from storing fat.

• Chicken (and other lean meats)—When you consume protein, you actually end up burning about 30% of the calories in the food while your body digests it. That’s because the protein fires up fat burning in your body. Chicken is a great source of protein because it’s nice and lean. Chicken and other lean meats, such as turkey, should be staples in your fat blasting diet.

Are you eating foods that help you burn fat? Are there any good foods we left off this list? Share your thoughts by leaving a comment!

 

Five Fun Ways to Socialize and Burn a Few Calories

  These days, everyone wants to burn more calories and lose weight, but finding the time to hit the gym can be difficult. You have a busy work schedule, children to take care of and a group of friends to visit with, and sometimes it seems like you can never get ahead. If you’re struggling to make time for fitness, try sneaking calorie-burning activities into your normal schedule of social events.

1. Dance Classes

Taking a dance class is a great way to have fun with your friends and lose weight at the same time. Dancing burns hundreds of calories per hour, and making it a weekly event will give you something to look forward to. To burn the most calories, stick to high-intensity forms of dance, such as salsa, hip hop and swing.

2. American Football

If you’re looking for an active way to make fun memories with your friends, consider setting up a game of football. Whether you prefer to use flags or are brave enough to tackle people, you will share a lot of laughs and lose weight at the same time. Keep the focus of the day on health by providing plenty of low calorie snacks and vegetable platters for you and your guests to enjoy.

3. Yoga Classes

These days, exploring the mind-body connection is becoming more popular than ever, and a yoga class is a great way to take care of your body and enjoy the company of friends at the same time. Yoga isn’t all about stretching and meditating. Many of the positions are incredibly challenging, especially if you stick to more advanced styles of the art, such as Hatha, Ashtanga and Bikram. If you don’t have a friend who is interested in yoga, don’t be afraid to attend a class by yourself. It can be a great way to meet like minded individuals.

4. Hiking

Hiking with a friend is perhaps the single most effective way to lose weight and socialize at once. A woman who weighs 130 pounds can burn more than 230 calories in a half hour of mountain hiking and strengthen her calves, thighs and butt at the same time. Plus, being out in the woods with a good friend really does create a deep connection between the two of you, and you may find yourself sharing things that you have never opened up about before.

5. Golf

Golf is great in a number of ways. Repeatedly swinging the golf club and walking around the course all day will burn a number of calories and support your immunity by exposing your skin to the sunlight. It will also allow you to spend quality time with your friends in a relaxing environment.

 

Burn 1,200 calories a session with… Zumba.

I’m sure you’ve all heard the name ‘Zumba’; it’s taken the world by storm and now has loads of different styles even including aqua Zumba. But how many of you know exactly what it is and how good it is for you? My guess… not many.

Zumba is so much fun and many people actually forget they’re at a dance fitness class. You walk in there and it automatically feels like you’re in a club boogying with your girlfriends. This being said then, you would be forgiven for thinking a class this fun wouldn’t have a great impact on your fitness levels. You would, however, be wrong. This high-energy routine sees you bouncing about, swinging your arms and doing lots of wiggling.

These may sound like typical moves but in a Zumba class, they are over emphasised and done at a fast energetic pace. If you’re now worried about the fast pace, don’t. The moves are straightforward and the speed will only increase your weight loss. How fast do you want to lose weight… well that is how fast you dance! For the more keen and active Zumba peeps out there, you could lose up to 1,200 calories from a typical hour and half session.

If you’re struggling to keep up with the pace, don’t worry either, because you could still lose about 600 calories a session anyway. Like I said Zumba sees dramatic results quickly, which is great if you need a flatter stomach for a wedding or party. I would rather do something fun like this than those crazy juice diets people are doing these days.

Why not keep doing what I’m doing to lose weight? Why do a Zumba dance class?

Well maybe you need to ask yourself how well is your current weight loss program doing. If you’re on this site you probably need more motivation and more results. A Zumba dance class has some obvious health effects. It makes you more agile, reduces cholesterol, increases your energy levels, reduces heart disease, improves stamina and makes you feel better about yourself overall.

One of the issues that anybody who is trying to lose weight faces is a lack of motivation. Going it alone normally ends in failure. However Zumba and dance classes alike are known for their social element. Fun classes lead to meeting new people and working out with other people to upbeat music is half of the journey to success. You encourage each other to reach your goals but in a positive environment. Boot camp is also a great way to lose weight fast but who wants to be yelled at to do really difficult exercises? Not me, which is why when I need to lose weight fast, I go to Zumba.

 

Can Exercise be Fun?

Before we get into a discussion about exercise, we would like to remind you right at the beginning that before you start any exercise plan you need to have a discussion with your doctor.

Weight loss and fitness go hand-in-hand, and fitness means exercise.

We all know that, but many people struggle to exercise consistently. Are you one who has a love/hate relationship with exercise?

There are 3 main reasons why people don’t like to exercise like they know they should.

1. Negative association.
This could go back to childhood memories of having a hard time in gym class or not feeling as athletic as other classmates.

2. Physical pain
If you hurt when you move, you’re not going to want to do much exercise. In a practical way exercise is going to help in relieving both pain and fatigue.

3. Feeling like you don’t have the time
This is really an excuse for putting your needs last. It means that you are putting exercise as your very last priority.

Why do we need to exercise?

Exercise is a necessity if you want to live healthy and have a long life. Your body was created to move, not sit at a computer desk all day and on the couch all evening.

Exercising can add 6-7 years to your life, or, looking at it the other way, by not exercising you could lose 6-7 years.

So many Americans lack exercise and that results in over 300,000 deaths annually in the U.S. Consistent exercise reduces your risk of developing diabetes, heart disease, and high blood pressure. It even can reduce your risk of getting colon cancer. And it helps build and maintain healthy bones and muscles and joints, which is very important as you age

Our bodies were made for movement and when you don’t use it you lose bone density and muscle, and you increase pain, discomfort, and problems with flexibility.

As if that weren’t reason enough to put exercise in your life, studies have shown that exercising improves your self-image. And an improved self-image impacts your career and how you make your way through your life.

Exercise is not an option but an absolute necessity as a way to be fit and allow your body to achieve and maintain its normal weight.

Are you aware that you might be exercising in a way that it works against you?
Research is showing that low to moderate intensity exercise for only 30 minutes 3-4 times per week is optimal. In the wrong context exercise can wear you down, locking your body into a survival metabolism in which you actually store fat.

If your exercise is intense and/or you have a mindset that you hate it, you increase production of the stress hormone cortisol, which stimulates the body to hang on to fat.

How to enjoy exercise

But you can create an easy and joyful approach to exercise. Look at it not as a punishment or a struggle, but a way to nurture your body and live a healthy, long life.

Be open to making exercise a pleasurable experience. Exercising can be fun. It’s ‘me’ time. You are connecting to the power in your body. It feels good as you get stronger and stronger, so it gets easier every time.

Fill your mind with pleasurable thoughts as you move your body. Let go of the need to compare and compete. Enjoy the moment and the great feelings in your body.

Practical Tips:
• Do it with other people.

• Yoga is a great way to move your body gently if you are dealing with pain.

• Watch a TV show you enjoy while you’re on the treadmill.

• Write 30 minutes of exercise into your schedule so it is as important as all the other things you’ve scheduled on your calendar.

• Choose a buddy to keep you accountable.

Consistent exercise may feel uncomfortable at first but that’s okay. It’s your new way of life. Take it one step at a time. This is a way to honor yourself.

 

Given Up Smoking, Now Start Living

Those who could succeed in quitting smoking have really succeeded in protecting them from the most dangerous tobacco. Now they can be rest assured that there is no easy way for cancer to attack them and that their body is not subjected to any related health hazards. They are no more vulnerable to a cardiac arrest. Those who could come out of the smoking zone at an early age can look forward to a bright future. Since they are completely out of grave dangers like lung cancer, they can make their thoughts and activities more constructive.

As the first step they may consult a doctor and have a thorough check up to confirm that years of smoking had not caused any serious impact on the lungs. Cigarettes contain carcinogens that cause lung cancer. It may take few more years after quitting smoking for the symptoms to appear. Hence, it is all the more necessary for the ex-smokers to undergo a thorough investigation to confirm that they are no more at risk.

Get rid of the toxins

As a result of smoking for years the walls of the lungs get deposited in thick layers of tar. Those deposits of tar are to be washed out of the lungs. The process is known as detoxification. Detoxification is easy by adhering to a suitable diet program. Those who were smokers in the past must eat daily good quantities of fruits like cherries, oranges, berries, grapefruits and kiwis. The fruits will provide the required quantity of Vitamin C to the body which was not available all these years due to smoking.

Vegetables such as broccoli, sprouts, carrot and sweet potatoes etc. are good to protect the lungs from various diseases and strengthen the walls of the lungs. They must drink minimum 20 glasses of water daily in order to flush out the toxins from their lungs. Antioxidants are very essential to protect the lungs from the toxins. Vegetables and fruits are rich sources of antioxidants.

Regular exercises

Regular physical exercises are quite necessary to lower BP and make the muscles strong as well as flexible. They can increase the time of exercises gradually. Walking for some time, inhaling fresh air or cycling for a small distance is sufficient in the initial stage. Gradually they can make the exercises more brisk and also can increase the duration. Physical exercises assure them to improve their health very fast.

After performing simple exercises for a few days they can switch over to a fitness program. The exercises in the gym help them to reduce their weight as well as strengthen their muscles. Fitness programs can be carried out either at home or at the gym. In any case, they must do the exercises for 5 days in a week. It is also an effective measure to weight loss.

Those who have problems such as knee pain, back ache etc. can practice simple exercises like slow walking, cycling and swimming etc.

Those who perform the walking exercise may gradually increase the time. When they are able to walk briskly for 40 minutes, they can start doing jogging also. Those who perform cycling can gradually increase the time as well as speed of pedaling.

Protection of the lungs

The lungs of a person are the worst affected parts of the body as a result of years of smoking. Hence, for those who quit smoking, it is all the more important to adopt various precautions in order to protect their lungs from further hazards. They may spend some time daily in a park or on a beach to inhale fresh air. Aerobic exercises are also good for strengthening the lungs. Another proven method for protecting their lungs is to perform yoga regularly.

It is advisable to avoid food items that cause production of excess mucus. Those who have given up smoking must avoid ice cream, cheese and dairy products in their diet.

In order to cure sinus and various infections and to get rid of fungus and bacteria etc periodic application of a nasal wash is recommended. In order to protect their lungs they may keep away from air filters and wear a mask when they go to places where chemicals are stored. They should not inhale air polluted with dust particles, smoke and hazardous gases.

Cleansing the lungs is the most important task for those who want to get back in shape after quitting smoking. They should not get exposed to any kind of air pollution. Just by taking proper care the lungs can be made to perform self-cleaning. Various natural remedies are also available for cleansing of their lungs.

 

3 Basic And Most Important Supplements Required By A Bodybuilder

The fact is no more hidden that bodybuilders use muscle building supplements to help them grow stronger and bigger muscles. There were times when speaking or use of supplements was considered a taboo, however, with the passage of time their use has become common and an acceptable practice.

There is a huge variety of healthy supplements available in the market. Each supplement has a specific purpose, therefore, every muscle builder uses a different set of supplements. The lines below give the 3 basic and major types of most effective and commonly used supplements.

1. Vitamins and Minerals:

The first type of supplement that is used by ordinary people along with bodybuilders alike is vitamin and mineral supplement. The reason why vitamins and minerals are required by the body is because the conversion of food into tissues, energy and hormones is not possible without them.

The reason why vitamins are necessary for bodybuilders is because vitamins work by enhancing the effect of proteins which eventually results in bigger muscles. Therefore, without vitamins the proteins could not perform their function, hence, vitamins are as integral for body builders as are proteins.

The function of minerals is to make sure that the correct signals are received by the brain. If the brain receives the right signal, only then will it be able to respond to the extensive weight lifting and produce testosterone hormone for muscle growth. Therefore, vitamins and minerals supplements are integral for body builders the same as any other supplement.

2. Protein:

Proteins require no introduction pertaining to muscle building. Without protein it is impossible for the muscles to grow, because it’s the components of protein that make the muscles grow. Therefore, this is the major reason why all the muscle building supplements for body builders comprise of protein.

There are different types of protein, there are the ones that digest quickly and are pure, while there are others that digest slowly and contain other minerals as well. The selection of protein supplement depends upon its concentration and the time when it is used as in before or after the workout. Protein shakes are commonly used in shaping the body.

3. Essential Fatty Acids:

Essential fatty acid consist of omega-3 fatty acids as they cannot be produced by the body on its own, therefore, they have to be consumed from food sources. The reason why essential fatty acids are necessary for bodybuilders is because they perform a variety of functions such as burning fats, producing energy, development of nerve and brain tissues, regulation of mood, production of hemoglobin, and insulin metabolism etc. For a body builder it is imperative that all the body function keep on working in a healthy and normal way in order to support muscle growth. Therefore, this is the reason why every bodybuilder must either consume fatty acids rich foods or use supplements to keep the body healthy and functioning.

Conclusion:

In short, protein, fatty acids, and vitamins and minerals are the three primary supplements that a bodybuilder requires in order to induce maximum muscle growth and get the best results from the workout.