Narendra Modi fitness and yoga in India how to be fit and healthy in life
There are many different types of energy. The energies for running a marathon, sprint, lift weights or write an answer on Quora are different and demand different procedures for increasing them.
Let’s target some average, overall increase in energy.
The first thing that yogis do is to change a diet, as different diets have a completely different effect on our bodymind. Heavy meals consume a lot of energy and make us inert and unable to focus.
The yogis tend not to be overweight and also too muscular. Both of these can decrease our energy as the fat and muscles have to be fed, moved around, maintained, all of which demands energy.
Our posture is also important in terms of energy consumption. Correcting the postural imbalances means that we are not going to use muscles that do not have to be used, which is energy consumption, like in leaning to the front or to the side, having a protruding head or similar conditions.
Our breathing also affects the state of our energy, and that is a huge area in yoga where we can make improvements, as many people breathe in a shallow manner, or are chest breathers without moving the diaphragm enough.
The high levels of stress decrease our levels of energy in a significant way, and here yoga can be of great help. It is not only that yogic techniques for relaxation can help us, but also changing our system of values, the place where we live, the work that we do, the people we associate with, the overall lifestyle is different and calmer.
Also, learning to listen to our body, that is typical of yoga and often absent in other physical activities can help us make of lot of changes in our everyday life, like wearing more comfortable clothes, avoiding stressful places or activities, learning to rest, choosing alternatives having our body in mind. So, a big part of yoga is to learn to conserve our energy.
Having an overall healthier and calmer lifestyle also means that we are going to be healthier, the health problems being the main source of energy depletion.
Contrary to popular belief, Hatha yoga also can be also be done in a way that is more oriented toward developing strength or aerobic capacity, we only have to do the practice in a different manner. Narendra Modi’s and fitness and yoga campaign in India is very important.
Meditation is a wonderful gradual enlightening experience. Do not put any time periods or expectations on it.
Meditation, like learning anything new, it takes patience and believe me you will start to feel the effects over time.
Scientists have concluded that one of the best ways to beat fatigue and boost energy is to exercise more, not less.
Yoga helps increase energy because it is proven then regular exercise increases energy and reduces fatigue.
This is for a few reasons:
The body releases endorphins during exercise. This hormone is responsible for the well known “runners high”. Endorphins are known as the “feel good hormones”.
Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level.
Exercise usually leads to a better nights sleep as well. When you have a better quality of sleep you will feel more refreshed for the day.
Also, the pranayama (breathing) incorporated into yoga gets more oxygen flowing into your bloodstream and has a number of benefits along with increasing your energy levels:
Short-term benefits of deep breathing including:
Reduces muscular tension
Increases blood circulation
Reduces blood pressure
Promotes sleep efficiency
Start by breathing in deeply three or four times, in your thoughts start by giving love and gratitude to the Universe, (or your God of choice). Be thankful for the roof, the food and the friends. Spend only a few minutes on this and do not think detailed thought. Keep it simple and generalized.
Next, spend a few minutes asking of the Universe, (or your God of choice) the things you wish to come into your life. Again, keep it simple when asking for the manifestation of things. Do not worry and put thoughts as if “no that is asking too much” or “but I can’t see that being realistic” for these thoughts are like creating rusty pipes that limit the flow of water, (source energy).
Again take in long deep breaths (4 to 5 seconds), imagining the wonderful flow of healing energy coming in with each in-breath and with each out-breath (4 seconds) imagine the love, forgiveness and gratitude seeping through every core of your being and then shining outwards to everything around you. (Again, keep it generalized and simple)
In breath (5 sec) letting the flow of the Universe come through. Every out breath (4 sec) let the energy flow through you and out into the physical realm.
At this point, you will find your mind more at peace. Keep your thoughts limited to something like walking a forest path or sitting on a quiet beach or even use a lit candle as a point of focus.
When the mundane earthly thoughts start rushing in, let them come, practice observing them not as your own but as leaves blowing in a gentle wind, and see those leaves blowing away from you. If the thoughts are many, go back to breathing in unconditional love and breathing out love, healing and gratitude.
Breathing is a very important part of meditation.
By unclogging the flow of Universal source energy, (or your God of choice) you clear the way for unconditional love to sneak into every core of your being. It flows in you, through and around you.
Finish the meditation giving thanks to the Universe for the cleansing and healing experience. Give thanks to your guides and complete the meditation with four long breaths.
Narendra Modi’s and fitness and yoga campaign in India
In time, you will experience less and less thought interruptions, (as the Buddha calls it – the jibber jabber of the monkeys). Your mind will gradually start to prefer the silence.
Try this for 20 minutes a day, perhaps longer and maybe you will find a different technique but always know that meditation is the attainment of wordless pure positive energy that you will translate in your day-to-day thoughts and actions, with great results!
You start to notice worrying concerns become trivial. The negative thoughts of others that affected you become irrelevant, your own self-empowerment without ego becomes apparent, and desires start to manifest!
They put too much emphasis reducing intake. The body can adjust to reduced intake much more quickly than you realize.
They do cardio. It’s 100% ineffective and offers almost no window for metabolic after effect.
They do not prioritize growing as much lean muscle as possible above everything else.
They don’t eat 65% carbs. The fastest way to lose weight and fat is to grow and you need an excess of carbs to grow.
They don’t get 8hrs of sleep a night.
They don’t eat enough calories to get a resistance training adaptation. Growing muscle quickly without a large caloric surplus is a fantasy.
They rely on non-scientific weight loss methods like intermittent fasting, keto and no carb.
They continue to drink alcohol.
They refuse to aggressively lift weights
They waste time doing things like walking, elliptical or treadmill and call it exercise.
Yoga and meditation each have their own specific benefits, so it also depends on what you are looking for. Here I am assuming that with yoga you are referring to ‘yoga asana’ or the postures practiced in yoga. For example, if someone wants to get rid of their pain or stiffness in their back or neck, then the practice of Asanas would benefit more. But if someone is looking for a way to relax the mind and give the mind a rest that is deeper than even sleep, then meditation would benefit him or her more.
There are many good research articles available online on the benefits of both yoga asanas and meditation, but to sum up a few of the main benefits (when practiced in the proper manner) for your easy understanding:
Yoga Asanas: improve circulation in the body, and the functioning of many organs and systems, such as the digestion, etc. Also removes stiffness, strengthens and lengthens muscles, improves flexibility, posture and stamina. And much more…
Meditation: reduces stress, anxiety, depression, anger, frustration, etc. Improves alertness, concentration, creativity, calmness, perception, and much more…
I would finally like to add that Meditation is actually an integral part of the system and practice of Yoga. As per Patanjali Yoga Sutra, one of the most important texts on Yoga, the system of Yoga comprises of 8 limbs, one of which is Asana (the postures) and another Dhyana (meditation). Both are complimentary, and a part of the science of Yoga.
Narendra Modi’s and fitness and yoga campaign in India
Start a morning routine of your own. If you need help on this, read the book “Miracle Morning”. It’s a wonderful source. I do below 4 things.· its very important to learn How to activate your brain cells for better functioning and improved efficiency.
Surya namaskar (YOGA): As part of my morning routine, I do 15 reps of surya namaskar.
Meditation. I practice 10 mins of silence/meditation/Chanting OM.
Affirmation: I read out my affirmations. One pager which I have written an stored it on my mobile.
Exercise. I work out at gym 5 days a week. Mostly weights. You could alternatively take up running, swimming, walking whatever suits you. Gym suits me better. Just move your body.
2. Oral care: Brush your teeth twice daily. Floss your teeth daily. You will be surprised how much food gets stuck on a daily basis. Don’t let it rot there. Guess what, when I went to my dentist for a clean up, he examined my teeth and sent me back saying there is no need to clean at all.
3. Consume enough water.Drink one big glass of water as soon as you wake up. And ensure you drink at least 3 liters of water during the rest of the day. Of course frequent trips to the loo becomes common but cant help it.
4. ACV: Start your day with a glass of warm water with bit of lemon or apple cider vinegar. It improves your metabolism and takes care of your gut.
5. Eat healthy. Be watchful and mindful of what you put in your mouth daily. In short, avoid fried stuff, sugary snacks. Instead of deep fried food , go for grilled or baked. Include a lot of greens, veggies and fruits in your diet. Learn to make a green smoothie and google its benefits.
This is a lifestyle change not a short term diet. Train your body and mind to crave healthy food. You don’t have to eat less, you have to EAT RIGHT.
6. Cut out alcohol and sugary drinks (ideally). I know, when people read this, they will say “Come on, no alcohol? How do I party??” If you want to drink socially, go for triple distilledvodka. May be one or two pegs. Have a diet cola if you really want.
7. 30 second Cold shower. Honestly I am not a fan of cold shower. Its usually warm water shower for me but the last 30 seconds of my shower ends with cold water. It gives me a burst of energy.
8. Cut out the sugar. They say sugar is slow poison. It has no nutritional value. Yes read that again. It has no nutritional value at all. Its an addiction. Google about it for more information. Of course I treat myself for an occasional dessert but that’s it.
9. Kick the butt!! I mean Quitsmoking. I used to be a smoker for 20 years. Now I am free from it. Do I need to talk about its benefits? The whole world knows it!
10. Make the most of your drive time. Listen to podcasts of your interests, TED talks, etc. In the long run you will end up gathering a lot of knowledge as well. Like my favourite mentor, Mr. Jim Rohn says, “Make your car a university on wheels”.Make your drive time a learning time.
11. Don’t watch TV, Read books instead. Think about it, what haveyou gained by watching useless shows on TV like serials/Kapil Sharma/Karan Johar etc. It’s useless gossips. Grow beyond this mediocrity. Perhaps pick and choose a couple of comedy shows like Bing Bang theory or whatever interests you and watch them selectively. When you sit in front of the TV ask yourself, is this worth watching ? Or is there something better to spend time on like reading books. All I am saying is “ration your tv time” don’t just sit there as though you are obligated to watch them. I read books of my interest whenever I get free time. Books have replaced my tv. Benefits are self explanatory. Activate your brain cells for better functioning and efficiency
How to activate your brain cells
Our Brain tricks us almost everyday ; every minute ; every second. Thats true. Most of the time it’s the subconscious mind that runs the programs in the background while it displays the colorful engaging patterns that you perceive as thoughts , for instance:-
If you’re reading this really good book on positive thinking And how it changes our mindset and beliefs and our perception and all you have to do is think positive and good thoughts and voila! all of your life and misery is sorted.!Activate your brain cells for better functioning and efficiency
Well, nope. You see , when a baby is born in its initial years ( 6–7 years) to be precise that baby learns the rules and regulations of the world ; the laws of human nature , so to function the baby’s brain wires and creates the programs that will run from now on for survival ( example :- Humans don’t eat other humans or we do not touch fire etc.)
So If the upbringing of the baby is bad ; If parents use to point at him ; bullied at school ; being called a weakling and so on , and eventually the self image becomes what he/she thinks of him/her self so the brain (subconscious) Sees it that way only.Activate your brain cells for better functioning and efficiency.
Subconscious is 95% of the brain rest 5% is conscious brain and now you do the maths
5% of you saying everything is good against 95% of the unknown you who believes that everything is not good.
The scenario can be vice-versa
People are extremely confident and persistent , thats why they do not accept giving up as an option.
It all depends on your programming.
You can change that programming yourself . It takes time but it is called repetition ; Yes habits are the subconscious routines that we follow . Some people are habitual of bullying others , some get oxytocin while being suppressed by others so they subconsciously do acts that eventually leads to the situation from which the brain gets the high.
Repetition of a behavior is the key to re-program and take control , doing a single push up a day won’t count but it is an up vote to the kind of person you’re wanting to become.
Here is the difference between EQ and IQ and Emotional intelligence and General intelligence
Emotional intelligence is the ability of a person to understand one’s own as well as the emotions of others around them. Where as General intelligence is the ability Of logical reasoning , problem solving etc
Emotional quotient or EQ on the other hand is the score Of well is a person’s emotional competency or how well can a person understand their emotions and the emotional expressions of the people around them , IQ or Intelligence quotient Is a number obtained from standard intelligence test which represents and individuals ability of logical reasoning and problem solving.
IQ determines how well you can do in your profession or school or college where as EQ determines how well your relationship maintaining or real life skills are
Emotional quotient is acquired and improved as Compared to intelligence quotient, which is an ability you’re born with
High emotional intelligence can be seen in leaders, captains, managers and people with social challenges. Unlike, Intelligence quotient identifies people with high intellect, common sense, mental challenges, etc
Now as far as a great example of EQ is , take this
Two people had a fight with their boss at work. One of them was emotionally intelligent and the other wasn’t.
On returning to their homes the first, who wasn’t emotionally intelligent, started shouting at his children. This guy acted based on his emotions without thinking about them in an emotionally intelligent way.
when the second person returned home and found that the kids were noisy he just told himself, “well, why should I shout at the kids, they are not the ones to blame for my feelings, they always make that loud noise while playing. The main reason i am feeling bad is because of my boss”
THE REASON EMOTIONAL INTELLIGENCE IS IMPORTANT BECAUSE NO MATTER HOW INTELLIGENT WE ARE , WE ALL NEED HEALTHY RELATIONSHIPS AND FAMILY AND FRIENDS TO STRIVE AND GROW AND HAVE A HEALTHY MIND SPACE.
Here are 16 ways how to activate your brain cells
1. Do something new
New hobbies, experiences, and information help stimulate the brain. Doing different things that are out of the usual routine changes the structure of the brain and creates neural pathways that increase the intellect of an individual.
3. Regular memory training
When being forgetful becomes a problem, training the brain to remember is a must. Train the brain to memorize telephone numbers, passport identification numbers, credit card, insurance, and even driving license numbers. This will boost memory functions if done on a daily basis.
4. Be curious
Curiosity can be a good thing if done to gain knowledge and important information. Ask questions about things or objects that are hard to understand. By being inquisitive, the brain is forced to innovate and become creative in forming new ideas. Curiosity now becomes a pathway for new information and learning new things.
5. Think positive
Overthinking things can aggravate the mind and body. It can also cause unnecessary stress and anxiety that can burden the brain. They can extinguish brain neurons and even stop the production of new ones. Being optimistic speeds up the creation of new and healthy brain cells. So steer clear of pessimists and negative thoughts and focus on the positive side of life.
6. Eat healthy
Eating a healthy and well-balanced meal will greatly affect your brain power. The brain consumes about 20 percent of the nutrients and oxygen that are derived from food. So, feed the brain with healthy food like fruits, vegetables, proteins, and carbohydrates to fuel it and facilitate its functions.
7. Do not smoke
To improve brain functions and use more of your brain, you have to quit smoking immediately. It does not only hinder your brain functions but also puts you at risk for numerous chronic diseases that can be avoided if you quit smoking.
8. Read a book
Reading is an activity which can give you the opportunity to escape into a different world. It is also a great way to train your brain as it forces it to visualize images or situations from the book. It triggers imagination and creativity, which are important factors for boosting the power of your brain.
9. Get enough rest and sleep
Rest and sleep relax the brain and help it generate new cells. It is also effective in eliminating toxins that build up in your body during the day. It is also important to take naps every day to rejuvenate your brain.
10. Challenge the mind
Challenge the mind with some brain games, mental exercises, and new activities every day. This helps you use more of your brain and train yourself to think clearly, quickly and creatively. Moreover, those whose brains are constantly exercised have fewer chances of having dementia in the future.
11. Listen to music
By listening to music, especially Mozart’s, you can actually enhance your brain power. It specifically increases brain wave activity that is linked to cognition, memory, and problem solving.
12. Relax the mind
Clear the mind through relaxation techniques. This will help you think more clearly and improve your mental capacity. It can be done through meditation, listening to music and napping.
13. Do not use the GPS
Use a map instead of the GPS to navigate around a city or country. The part of the brain linked to the spatial relationship should be exercised regularly.
14. Do not use calculators
Try to find solutions to math problems and calculate simple equations with the use of your brain rather than the calculator. This is one of the best ways to exercise the brain.
15. Be socially active, on the internet
To make social networks work, befriend people from different countries. This will be a venue for learning a new language. It is a great way to use more of your brain and enhance your communication skills as well.
16. Get some brain supplements
Lastly, get some help with brain supplements called nootropics. They are effective memory and cognitive enhancers that can help you significantly improve your mental abilities. Nootropics such as vitamin D and fish oil can give your brain a boost.Activate your brain cells for better functioning and efficiency
How To Over Come the problem of masturbation in your early 20’s
The semen retention
In the beginning, it was very difficult for me to abstain completely from sexual stuffs, my body was constantly giving me the urges to indulge in watching porn and masturbation or sex.
Because of just 10 days of abstinence from ejaculation, I’d get body cramps, feel weak from inside, my testicles would hurt as if it was about to explode the next moment.
But after abstinence from ejaculation for around 20 days, it all stopped and as expected I started to feel more energetic and stronger than ever before.
I am not making a cooked up theory but telling you the reality which I witnessed.
In Indian Ayurveda, It is believed that semen loss is the biggest loss, mentioned how precious and vital fluid the semen is.
It is said that 32 kg of food produces 30 g of semen and it takes around one month to form; now you are good to think what is the best.
The major changes and benefits of leaving it are
increased my energy to do any work.
reduced my anxiety.
increased my focus and mental sharpness.
Reduced the skin blemishes, acne.
Improved my skin tone.
Improved my eye sight, I had myopia of -1 on one eye and -0.5 on the another, now that’s Nil. ( Though Not sure whether It is a result of Abstinence )
Most importantly, Saved huge amount of my time.
How To Over Come the problem of masturbation in your early 20’s
To quit the habit of masturbation use these simple steps, and you will see that within few days to weeks you will have completely stopped masturbation,
1. Sleep early to wake up early. Late nights can arouse a person.
2. Do not touch (except for quick cleaning during bath) or see your, or others’, genitals. Take shower as quick as possible, don’t spend a second extra to avoid any kind of self-attraction or arousal. Do not watch porn (video, magazines, etc.).
3. Do not see or talk about sex with others, as that can arouse the senses.
4. Whenever urge to masturbate comes or erection starts, immediately get yourself busy with other things, or take a walk or do yoga or talk to a friend, read an inspirational book (not fiction or about sex). Keep yourself always busy in productive work, like study, work, gym, walking, reading, etc.
5. The world is now over semi-nude everywhere, so it is difficult to avoid seeing it totally, but try to ignore and focus on career instead.
6. Use your will power, and make determination to not do it anymore, no matter what.
7. Be with family members as much as possible, etc. to avoid any temptation of masturbation. Do not be alone to get temptation for masturbation.
8. Eat only freshly cooked healthy home meal with least spices in it. It helps stabilize sex drive. Avoid restaurant, packaged, reheated, etc. food.
How To Over Come the problem of masturbation in your early 20’s
Masturbation being a noxious habit is practiced by many people all over the world; it corrupts the life of most of the youngsters nowadays than any other problem they face. Some of them are given wrong information by their friends and are encouraged to masturbate as though they do. The less knowledge about sex and the addicting capacity of the masturbation stands as a valuable reason for this growing habit among the youngsters. They assume masturbation as good for their sexual health and penis enlargement. We are provided with a good hormonal system that governs the enlargement and other activities regarding development of the sex organs.Here is How To Over Come the problem of masturbation in early 20’s. Some of the youngsters spread wrong information that it is needed for life without fail and some others want to do as it addicts.
We are controlled by three factors (a) Emotional factor, (b) Hormonal factor, (c) Environmental factor; in that the hormonal and environmental factors can only be less changed, where as emotional factor can be controlled to some extent. We need to control us by updating information and by modifying the situations so as to escape from this habit. There is a great urge for youngsters to change their habits before they feel its worse effects. As the media and advertisements are increasing in showing the sex organs for their commercial benefits we too need to check ourselves and maintain a standard that not to go beyond these habits which spoils our life. May be every guy will get a good wife to enjoy sex, till then you can wait so as not to waste your life with this illegal and noxious habit.
Here are some of the harmful effects of masturbation to be considered, kindly read and stop doing masturbation once again. Make your impression in the comments.
1. Masturbation makes you weak, it drains protein and calcium content in the body
2. Masturbation creates nervousness and neurological problems
3. Masturbation is one of the main cause for erectile dysfunction.
4. Masturbation addicts you even if you taste it for one time. Controlling it is a very big menace.
5. Masturbation creates drowsiness; you will be sleeping most of the time after ejaculation of your sperm. You will experience a damn tired.
6. Masturbation causes stress and strain in your mind and soul.
7. Masturbation also affects us psychologically; it creates depression after ejaculation and makes one feeling bad on his own.
8. It is possible for vigorous masturbation to cause mechanical trauma to the penis. In some cases, this can lead to Peyronie’s disease, which is caused by increased scar tissue within the penis.
9. Masturbation cannot be done simply, it needs to see, touch, indulge or, at last to think of a sexual practice/ sex organ of the opposite sex. This is more harmful that the image in your memory that you see could not be erased easily. This will lead you to a noxious problem that you cannot see any girl/ lady/ women without a single thought i.e., sex.
10. Masturbation creates an urge to do indefinitely; it doesn’t see the place, people and culture. It makes you digging worse sexual problems if chance knocks the door.
11. Masturbation leads you to illegal contacts because the urge increases day by day and finally will lead to the search of a source for sexual pleasure.
12. Masturbation is the main reason for speedy sperm release during sexual intercourse. It will create dissatisfaction to you and to your wife.
13. Over masturbation reduces your sperm count. Couples who desire to get pregnant should not masturbate. Because of low sperm count you will not be able to have any kids.another reason why you might have a bad Married life ahead if you don’t stop.
14. The seminal fluid that gets released on masturbation contains proteins that are needed for many metabolic activities and cell formations. Proteins are the building blocks of our body; ejaculation often will create you to be lean and distracts your metabolism of muscle building.
15. Ethically masturbation is wrong; you think of X/Y and do sex of your own. This hinders your values and respect for others.
16. Masturbation wastes your time and makes you useless.
17. The pleasure of masturbation never lasts for a long time.
18. Masturbation creates more problems as you lose your memory and thought-provoking ability.
19. Masturbation is not the end of your desire; you may be fooled by your own practice. It will never give you a solution or a satisfaction but seems that it gives.
20. It is not needed in any way to your sexual life that it has to be practiced without fail.
21. Guys who masturbate will lose interest in sex with their wife very soon. They can’t feel pleasurable for a long time. They can’t build climax with there wife as masturbation took away there ability to function properly with rapid fast shagging and other abnormal mental health issues.
Go to the gym get and keep taking selfies of muscle gains you got . Going to gym will get you tired and exhausted that way you won’t fall into the trap .
Never spend lot of time in the washroom because it may lead you back to masturbation.
Keep your self clean .
Try writing books when you go to a liberary analyse books and try to think of writing a book and get it published .
Go outside find poor kids to teach for free there are lot of organisations for such beautiful gift you could give kids as Beautiful as education .
get to know of sports activities on weekends and other days at special venues .and involve your self get athletic .
If you want to get married but find it hard I suggest go out find a job get a cheap rent place and then get an orphan girl from orphanage and enjoy real sex and live comfortably without the guilt of destroying your own body hope this answer could help you out in anyway.This is How To Over Come the problem of masturbation in early 20’s.
Another point of view
Testicles make many thousands of sperm every second, and they don’t have a long lifespan. They die, and have to be replaced. Even though your balls can hold a pretty good amount of sperm (judging from the load I had when abstaining), they do have their limits, and if you don’t empty them out, you have a wet dream. What happens is your penis gets erect in your sleep, stiffens up a few times, then begins to pump the excess sperm out, perhaps six to ten times, depending on how much has been retained. This is normal in a sense that if you held pee in as long as you could, and it came out in your sleep, that would be normal. In other words, it is kind of an emergency measure of the body to take care of something you are not taking care of. It is a bit of a strain on the testicles, prostate, and other structures to hold in body fluids that were meant to be periodically emptied out, either in a vagina or sock or whatever. The stuff has to come out, once in a while. The body can reabsorb only so much of it.
Do Men stop it after getting married
Yes – most can make it through the ceremony and even the reception after without masturbating. 😉
But beyond that, most men keep masturbating, at least some. Some slow down, others don’t. I suspect many do so somewhat less or not at all at first, but when their sex life with their wife fails to meet their expectations they go back to it.
There are men who mostly manage to avoid it, even though their sex life with their wife is insufficient. This usually is not good for the couple. There are also some couples who have enough sex to satisfy the man. If the woman is willing to do this, it’s a good thing for both of them.So this is How To Over Come the problem of masturbation in early 20’s.
There is a great importance of meditation in students life .Honestly, you can start meditation just like any good habit you started in past. It is really that easy. Starting something is never difficult. What is difficulty is the will power to continue something you have started. It takes real efforts and patience to start something and take it to its finality.
Importance of meditation in students life how to develop routine
(1) Make a routine. This is the first step. Make a review of your everyday routine and see on which part of your day (morning, afternoon, evening or night) you can allot some time for meditation. Once you identify that part, allot at least 10–20 minutes for meditation during that period.
(2) Start small. Don’t expect to be a meditation master from the day one. It never happens that way in anything worth pursuing. So start with some simple meditation techniques. If you are confused about the techniques, start by carefully observing your breathing process. Sit for whatever minutes you can for meditation and watch your breathing as it come and go.
(3) Same Time and Place : It seems very small but highly effective. Always try to meditate at the same place and at same time every day. This will build some amazing neuron connections in you brain which will deepen your practice.
(4) Least Expectations : There has been a huge misconception among people that meditation is something miraculous that can solve problems like magic. Unfortunately, the present era of ready made solution has added to this misconception that has turned meditation a commodity. Unfortunately, this is not true. Meditation works best when you do it without attaching any physical outcome with it. So meditate just for the joy of it. Don’t treat it as another productive tool in your arsenal. It, indeed is a life changing phenomenon but only for those who do it with the sole desire of knowing themselves.
Here are the yoga poses which is best for controlling the diabetes:
Legs up the wall: Doing this yoga pose will help you in reducing the tension and stress from the body. This will increase the blood circulation in the body and also helps you in reliving the tension from the body. Do this yoga pose for controlling the problem of diabetes.
Upward Facing Dog: By the practice of this yoga pose you will get the effective result in the diabetes and also reduce the tension from the back muscles. From this yoga pose you will get the effective result in the controlling the diabetes from your body.
Child Pose: Doing the child pose is the best for relaxing the body and it helps in maintaining the body and also helps you in calm the mind. With the regular yoga practice you can easily destroy the problem of diabetes from the body.
Shoulder Stand: By the practice of this yoga pose you will get the effective result in the good amount of blood circulation in the body which helps in reducing the stress and tension from the body. With the proper practice of the yoga pose it will also reduce the tension from the body.
Corpse Pose: By the practice of this yoga pose it will help you in reducing the stress and also helps you in taking the proper sleep. It will calm the mind and relax the body and also give the effective result in the controlling the diabetes.
Different types of human chakras and their importance
chakras of the human body
There are other energy points at the lower level associated with endocrine glands of the human body.
In other words, the 7 chakras are non-measurable energy centers that are found in the human body and influence us on a psychological level. Very used in reikiand other therapies.
Through them flows the force of life, since its main functions are to revitalize the body at a physical level and develop self-awareness.
Therefore, unblocking them is beneficial so that the energy flows freely and the state of health in general improves.There are many importance of meditation in students life .
The body chakrasand their importance
The 7 major energy centers are
1.- Chakra root
2.- Orange chakra
3.- Solar plexus chakra
4.- Crown chakra
5.- Throat chakra
7. Crown Chakra
How to open the chakras
1 – Root chakra or MULADHARA
The root chakra is in the perineum and controls various parts of the body such as the nose, the sense of smell, the lymphatic system, the bony system, the sacral plexus, the prostate gland, the evacuation system and lower extremities.
The main consequences of the malfunction of the root chakra are shyness, feelings of guilt, uprooting, fear of facing life, distrust, distraction, a great attachment to material goods, etc.
Open root chakra.
You can open this chakra by walking, running, doing aerobic exercises, flexing the trunk until you reach the tips of your feet in a sitting position, doing dance or dance exercises, jumping in the same place, doing exercises that boost your self-confidence, practicing yoga, etc.
2 – Orange Chakra or SWADHISTHANA
The orange chakra is located in the center of the abdomen and is related to the sexual organs, the reproductive system and the lumbar plexus.
The consequences of the malfunction of the orange chakra are sexual repressions, the fear of enjoyment, the contempt for sex and energetic blocks that restrict or limit the free expression of one’s personality.
Open orange chakra.
Some exercises to open this chakra are swimming, baths, showers, jacuzzi, dances and hip dances, sexual relations, exercises related to movement and rotation of the hips, stop repressing emotions, etc.
3 – Solar Plexus Chakra or MANIP URA
The solar plexus chakra is found in the solar plexus associated with various parts of the body, such as the skin, the muscular system, the stomach, the liver, the large intestine and the glands and organs at the level of the solar plexus.
It is also associated with eyes, organs of sight and face.
The consequences of the malfunction of the solar plexus are excess weight in the abdomen, diseases of the digestive system, acidity, ulcers, additions to stimulants, chronic fatigue, selfishness, personal dissatisfaction, feelings of inferiority, the feeling of guilt, the addition to power, the enclosure in oneself, etc.
Open solar plexus chakra .
You can open this chakra by doing squats, running, unloading tensions, changing boring habits, breaking the routine and doing the arc exercise.
4 – Heart Chakra or ANAHATA
The heart chakra is located in the center of the chest controlling the heart, circulatory system, lungs, cardiac plexus and the entire chest area.
The consequences of the malfunction of the heart chakra are the inability to love, respiratory and cardiac diseases, selfishness, disconnection and isolation.
How to open the heart chakra.
To open this chakra, you need to do breathing exercises or ignite breathing, make temporary openings, help people every day and set aside hateful thoughts.
5 – Throat chakra or VISSUDHA
The throat chakra is at the base of the throat controlling the neck, throat, hands and arms. It is associated with the brachial or cervical plexus.
The consequences of the malfunction of the throat chakra give rise to problems of voice, throat, vocal cords, communication, the thyroid gland and need to talk a lot without stopping or afraid to speak for not getting into trouble.
Activar the throat chakra .With turns and movements of the neck, shouting everything you want in a quiet place, practicing vocalization exercises, practicing singing, pronouncing mantras in a repeated and systematic way, etc.
6 – Forehead Chakra or AJNA
The forehead chakra is located in the center of the forehead and is associated with forehead, temples and carotid plexus.
The malfunction of this chakra leads to hallucinations, psychological disorders, vision problems, headaches and states of mental confusion.
Opening the brow chakra . You can do guided meditations, visualize simple geometric shapes, massage the temples and around the eyes in a circular way, massage the eyes with closed eyelids using the fingertips, etc.
7 – Chakra of the crown or SAHASRARA
The crown chakra is at the top of the head ruling the top of the head, nervous system and brain.
Consequences of malfunctioning are the need for domination and manipulation of others to achieve what you want, always wanting to be right, arrogance, rigidity in beliefs, the high ego, values of materialism, narrow-mindedness, mental dispersion, difficulty concentrating, difficulty thinking autonomously.
How to activate the crown chakra. It can be achieved with meditation and prayer exercises.
You can also keep your mind blank for at least 20 minutes with the help of a mantra and in a sitting position with a straight back.
There is importance of meditation in students life but exercise is also important
Pushups not only builds up the chest, shoulders and triceps, but it is also a great stabilizer of the torso and lower back. Push-ups are a great exercise for beginners and they are much safer on the shoulders than the bench press, but they quickly become too easy. Once you can perform 30 reps with good form, you should be thinking about moving on to tougher variations. Here are some great variations you can do to make sure you are constantly challenging yourself:
Diamond push-ups: To perform a diamond push-up place your hands close together so the tips of your thumbs and index fingers touch. The space between your hands should form a diamond shape. This variation places more emphasis on the triceps than the regular push-up.
Feet-elevated push-ups: Get into the position of a regular push-up, but elevate your feet by placing them on a stable surface, or in the foot handles of a TRX. Using a TRX will make the exercise more effective as it will also engage your core. You can increase the difficulty of this exercise by raising the angle of elevation.
Handstand push-ups: Handstand push-ups target the shoulders, rather than the chest, but they are still a great full-body movement. Before attempting this exercise, master holding a handstand against a wall. Once you can do this for 60 seconds, try pressing up and down to perform the handstand push-up.
One-armed push-ups: One-armed push-ups are a big jump from regular push-ups, but they are extremely impressive to see.
Planche push-ups: These are the gold-standard of push-ups. A planche involves holding your body parallel to the ground and takes a great deal of strength and balance. And then you do push-ups as well.
There are many variations to push-ups, as it can be done with various hand, feet and elevated positions. Push ups variations such as EQI’s, hindus and push-up plus are incredible rehabilitative exercises.
One of the biggest mass builders for the back, pullups are also one of the most versatile. First and foremost, here is the difference between chin-ups and pull-ups.
Chin-Ups: Your palms are facing towards you and there is a greater emphasis placed upon the biceps.
Pull-Ups: Your palms are facing away from you and there is less emphasis on the biceps.
Chin and pull-ups are both great exercises that will help you build a strong back and big arms. The best is the one that suits your goals, but parallel-grip chin-ups (palms facing each other) is easiest on the shoulders and elbows, which helps prevent injury in the long run.
Being able to perform 20 reps with perfect form is impressive. If you reach this stage you can make the exercise more difficult by adding weight (gripping a bag or dumbbell between your legs), or by progressing to one-armed variations. Remember if you can’t do a pull up, inverted rows are an excellent choice to start.
2. Bulgarian Split Squat / Pistol Squat
This single-leg squat variation has become incredibly popular recently, and with good reason. Unilateral training can have benefits for all lifters, whether for bodybuilding, powerlifting, competitive sports, or recreational training. Working one leg at a time helps improve imbalances between sides, trains overall sense of balance, and allows you to overload the muscles without needing as much weight.
Indeed, bulgarian split squat not only builds muscle and leg strength, but it also improves hip mobility and knee stability. To perform this squat variation, place one foot a few feet behind you on a bench or raised platform. Keeping an upright torso, begin by pushing your hips back, like in a back squat. Allow your back leg to bend at the knee.
Descend until you reach the bottom position, which can be when your front leg reaches parallel, or when your back knee touches the ground. It’s not uncommon to feel a stretch in the quadriceps and hip flexors of the rear leg. Don’t forget, elevating your front leg on a box will extend the range of motion for this exercise.
Another great single-leg squat variation is the pistol squat. Pistol squats hit just about every muscle in the lower-body, and develop great balance, stabilization, coordination and athleticism. As effective as they are, they’re pretty difficult and will take some time to work up to. Even if you have the strength to perform them straight away, you might not have the balance or flexibility to perform them safely. In fact, a great starting point to performing the pistol squat is to first master the split squat!
3 Plank / Ab Roll-Outs
Planks are great because it is a very simple exercise, so there are very few ways to get it wrong. While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.
If you have access to ab-roller wheels, why not consider ab roll-outs as an alternative? Ab roll-outs is a more advanced modification to a plank. This movement forces torso rigidity for better movement and increased strength potential for compound, ground-based exercises. The difference between this movement and a plank is that movement of the upper body is engaged while the torso remain rigid (resisting extension).
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Now this isn’t exactly a complete workout program (yet), but the five exercises I listed here hit the majority of main muscles in your body except the shoulders, which is more challenging to train without weights (especially rear delts).
Truth be told, there are many workout-at-home programs that you can find on Youtube, and it’s more helpful for beginners to follow and complete a workout along with the video. However, for example’s sake, here is a workout regime that incorporates the exercises above:
Squat (15 reps)
Jumping jacks (30 seconds)
Pull ups (30 seconds / to failure)
High knee (30 seconds)
Push up (15 reps / to failure)
Jumping jacks (30 seconds)
Bulgarian Split Squat (10–15 reps each side)
Mountain Climbers (30 seconds)
Plank (30 seconds-1 minute)
Rest for 1.5–3 minutes, then repeat the cycle 2 more times.
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A few final pointers about working out with no equipment:
This exercise is pretty intense by virtue of minimal rest time in between sets. This is done in order to make the workout more challenging (as opposed to adding more weights in the gym).
Although rest time is minimal, we are alternating between resistance training and low-medium intensity cardio, as such your muscles should still have some time to recover.
The entire workout should last no more than 20 minutes. Of course, there are a whole lot more exercises that you can do if you have access to some free weights (dumbbells).
The most important things you need to focus on
Diet does not mean starvation.
Exercise does not mean killing yourself working out.
What it does mean is getting a little bit (the metaphorical 1%) better each week in both areas.
You can lose up to 2 lbs. / 1 kilogram each week consistently over time and not feel hungry even once (excepting immediately immediately before meal times, which is normal).
Nothing is going to happen, however, unless you want it to, no matter what your doctor says.
You are perfectly capable, and deserving, of losing whatever excess weight you’d like to shed, and gaining whatever level of physical fitness you’d like, no matter what anyone else (including your tiresome, shit-spewing inner critic) says. You simply can’t be affected by the views of someone you’d never ask for advice.
You should give yourself a time frame of 2–3 years to achieve your new, buffed, speedo-clad self. You didn’t get where you are today overnight, and you won’t get buffed and fit overnight, either.
What you need to do is commit to a daily routine of diet and exercise that starts with what you’re doing now and improves 1% each week. Even if that is just walking one block, doing one push-up, and not ordering fries with lunch, do it each day for a week. Next week, do two blocks and two pushups, and skip seconds at dinner along with the fries. And, so on. Keep that up and you can run a marathon in three years. Seriously.
Keep a daily log of your weight, workouts, and everything you eat. The Livestrong MyPlate app is excellent. This will show your progress, and it has been shown that nothing is more motivating than progress.
Focus more on process and less on results. Results will be up and down but you and everyone else in the world knows that if you keep doing the work, the results will happen. You’ll inevitably end up missing some days but just get back in the saddle the next day and keep going.
Once you get started, you’ll notice your progress and it will start to be fun, your confidence and pride will surge, and it will begin to get easier.
Yoga Mat which is just perfect for your exercise, yoga and Pilates routine. Sleek with the non-slip surface, this superior weight mat lasts for years and is sweat proof. The best part of this mat is that, unlike other mats in the market, it is fit for machine wash and requires minimum care. Another great feature of Fitkit Yoga Mat is that it is tear resistant and is built without using any toxic Phthalates, latex or other harmful and heavy metals. Soft, comfortable and convenient, Fitkit Yoga Mat is made from closed cell foam. Superior cushioning, it is one the most durable and steady Mat for all kinds of exercise routine. IT is one of the Best fitness and health products you must have in your gym bag in 2019.
Its one of the most important thing we must have in our gym bags to make good pre workout or a post workout.Strauss, one of the most popular sports accessories brand presents spider shaker bottle for your convenience. It has an advanced patented blender ball wire which whisks as you shake. A great solution for protein shakes, smoothie, pancake batter, and many more recipes, it saves your valuable time in mixing ingredients. It has a patented loop top and ergonomic flip cap. It is available in vibrant green, purple and red colors. it is durable and has a good life.
BEST GYM GLOVES FOR WORKOUT
The most important thing in gym is your gloves that gives you strength to do heavy waits and have a good grip while lifting.
WRIST SUPPORT: Burn lab Gym Gloves come with a broad, adjustable wrist support band that provides protection while lifting heavy weights.
FULL PALM PROTECTION: Our exercise gloves are made with soft EVA material that covers your entire palm and provides soft padding to protect your hands from calluses.
VENTILATED: Our gloves are designed to wick away sweat and provide good ventilation so you can have a comfortable workout.
EASY TO USE: Gloves are easy to use, just pull them on and you are ready to go. Gloves are machine washable.
BOX CONTAINS a pair of gloves that are suitable for all types of exercise. Please make sure you check your size prior to ordering. Look for size chart among product images
Smart Fitness Band (keep a fitness check)
Screen : 0.87-inch OLED display
Big Battery : 100 mAh Lithium Polymer battery that provides up to 20-days of play time.Lenovo Life app
Water Proof : 5 ATM (50 meters) water resistance level, use during swimming, raining and shower
Multi Sports Mode : Set different sports goal for different sports mode such as running, walking, cycling and climbing. Intelligent reminder to help achieve goals. Easy Charging : Detachable strap, easy to remove design. Remove the strap and plug-in to USB port
Reliable Processor: Nordic 52832 processor helps lower power consumption, provides large memory and offers smoother data processing
Notifications and Alerts : Don’t miss any important information. Receive notifications from call, SMS, WeChat, etc.
IT is one of the Best fitness and health products you must have in your gym bag in 2019.
Best Wrist Band for you
SUIT FOR VARIOUS WORKOUTS & SPORTS – The lifting wrist straps great for cross training, calisthenics, strength training, powerlifting, body weight fitness exercise, pull ups, dead lifts, shrugs, bench press, overhead or shoulder press, dumbbells, barbell, benchpress, kettlebell workouts, WOD, Yoga, and Pilates.
IDEAL FOR BOTH HANDS : The Elove wrist support strap was designed to fit right and left hand and accommodate your every need. With its ergonomic design you can use it on your right and left hand. The hand splint is very easy to use. It is flexibly designed for a personalized fit and provides the appropriate pressure and support for the wrist.
PROFESSIONAL GRADE – These adjustable wrist wraps are designed to stand up to the toughest workouts. These wraps are made with the premium durable material. They have been tested under the toughest conditions and they are bound to withstand any fitness regimen.
COMFORTABLE & STRONG – Wrist brace wrap made with high quality flexible polyester fiber that allow wrists natural movement & absorbs excess moisture. It’s tight stitch, high tension design that heavily reinforces their durability and fuses the hand to create a rock solid platform, which could be used day after day without tearing.
PACKAGE INCLUDE – 1 Pair of wrist brace support
The best protein recommended
This is a Vegetarian product.(click on image to buy)
MuscleBlaze Mini Protein Bar is here to change the way you see snacking as it provides 10g of protein per serving for a healthier you
Each bar comes loaded with 3.5g of dietary fiber to satiate your hunger and it may also help improve digestion
These bars do not contain any added sugar for calorie conscious thus makes it a perfect bite for office hours munching or on the go snack
You can add this bar to everyday snacking to experience a gluten free savory
Available in delectable almond fudge flavor, it serves 27 vitamins & minerals to bridge the dietary gap caused by on the go lifestyle. IT is one of the Best fitness and health products you must have in your gym bag in 2019.
Great music means great workout
Thumping bass – Boat signature sonic high definition sound with super extra bass and balanced treble performance to make your listening experience a thumping one and Driver and uncompromised sound – Boat custom-designed 50 mm driver, giving you the performance you could never have imagined
Compatibility : Most iOS and Android devices: Smartphones, tablets, PCs and other devices that support a Bluetooth wireless audio profile [Advanced Audio Distribution Profile (A2DP)] or 3.5 mm audio output.
Perfect comfortable fit – the softness of the faux leather on the ear pads makes Boat rockerz 510 pleasurable to wear and the foam inside the ear pads adapts to your ears with just the right pressure ensuring great comfort and also delivering authentic sound
Flawless design and mastery of sound – carefully and precisely designed makes the Boat rockerz 510 appear to be stylish and sturdy, perfectly processed aluminium plats perfects the look of a premium headphone hence delivering unimaginable sound
Feather light and master controls – put it on at just 230 grams, Boat rockerz 510 is one of the lightest in its class, giving you optimal comfort and master control board to play, pause, change tracks, answer, reject calls control volumes everything in one place
The Blue berries are essential
Blueberries Are Low in Calories But High in Nutrients.So great for health.
Blueberries are the King of Antioxidant Foods.
Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer.
Blueberries IT Protects Cholesterol in Your Blood From Becoming Damaged.
Blueberries helps maintain blood pressure it Lower Blood Pressure.
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Best gift for men and women!!
It’s light and portable.You can do muscle training in office, bedroom, or any place you want. Not just in gym.
Contact the skin patch with our soft PU material to ensure a comfortable workout.
When you peel the gel pad off your body for about 20~30 times, you need change new gel pads.
easy to use this product
Correct your body posture
XL : 100-125 cm, Waist : 39.3″-45.2″ Inch
Package Included : 1 x Back Pain Relief Belt
Light weight spinal brace for enhanced immobilization and right spinal posture
Relief Back Pain : ease the pain of middle and upper back. Prevent the progressive spinal curvature and change the bad habits of kyphosis. Rehabilitation after injuries and surgery of the thoracic and upper lumbar sections of spine and clavicle.
Fully adjustable without help, so our back brace is very easy to wear. And our support belt can provide support for sports make climbing easier.
World-class athletes, elite bodybuilders, champion powerlifters, and weight-training enthusiasts of varying types use Scivation xtend during their workouts in order to help them train longer, harder, and with more intensity
Scivation Xtend BCAA is coming with International packing as well as Importer Specified packing. You may receive stock of both version. IT is one of the Best fitness and health products you must have in your gym bag in 2019.
Get a treadmill to your house
Installation service provided across India on selected pincodes (Charges Apply). For requesting installation of this product once delivered, please directly call Powermax Fitness support on 916-7405-266 or what’s app on 916-7405-266, provide your name and order invoice. (Note: Service Schedule varies location to location. T&C apply)
Lifetime Frame Warranty, 3-Year Motor Warranty, And 1-Year Parts & Labor Warranty
2.0 HP DC Green Efficient Motor
18 Level Auto Incline for intense workout
5.5inch Bright Blue LCD Display – Speed, Time, Distance, Calories and Heart Rate
Max User Weight : 115 kg
Speed : 0.8 to 14.0 km/h with Speed Select Hot Keys
Roller for home workout
Material : ABS Plastic, Colour : Black
Size : 33L x 21W x 12H cm
All in One Exercise Device, Works for Your Chest, Shoulders, Arms, Abdominal, Core and Obliques Good Effect than Pull-ups, Crunches, Push-ups
Package Include : 1 x Abdominal roller With Push up break And Pad
Skipping rope to warm up
✔️ STYLE – Pencil Jump Skipping Rope
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THE TRENDING GREEN COFFEE
Natural formulation: Our green coffee bean extract is made with only the best, premium, and natural ingredients, no harmful preservatives and no unwanted side effects
Metabolism booster: The intake of these green coffee bean capsules for weight lose helps to lose fat, increase metabolism and boost energy naturally
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100 percent fresh apples: Our apple cider vinegar is made from the most delicious finest and healthy apples grown in Himalayas, which makes it the most trusted ingredient
This is a toner for weight loss, skin, hair growth, face, beauty, health for men, women and adults
Face toner: Nutrinelife apple cider vinegar for skin is an excellent face toner
Hair tonic: Apple cider vinegar for hair loss serves as a great hair tonic
Just dilute in water and apply to your scalp and hair length for smoothness and shininess
It also saves from dullness, split ends and flakiness, nutrinelife acv also assists in gradual weight loss
Just add in your daily diet as part of a healthy lifestyle and it can help you lose weight while acting as a tonic for the body
Diet is the most important part of this process. If you don’t keep your diet in check, you won’t see much progress, doesn’t matter how much effort you put in your training. Eating extra 500 kcal is much easier than burning those 500 kcal. Anyway, your diet should be such that you eat 300–500 kcal less than your TDEE(Total Daily Energy Expenditure). If your deficit isn’t low enough you won’t see much progress. If your deficit is too low i.e. more than 500, you will again not see any progress because it will slow down your metabolism and your body will go in starvation mode. It may also start using muscles for its energy needs. We would be sharing Secret healthy diet and fitness plan for common man
Another important factor in planning your diet is its macronutrient breakdown. Here is how you should do it :
To calculate your daily protein intake, multiply your bodyweight in pounds by 1.25. e.g., if your weight is 150 lbs you should consume around 180gm protein. You can get it through foods like eggs, fish, chicken, legumes, milk products, protein supplements etc. Remember, 1 gm of protein has 4 kcal.
Atleast 20% of your total calories should come from healthy fats like vegetable oils and nuts. Avoid fats from animal sources like butter, ghee etc. 1 gm of fat has 9 kcal.
Once your protein & fat intake is in place, remaining calories should come from green vegetables & complex carbs like oats, whole wheat, brown rice etc. 1 gm of carbs has 4 kcal.
Once your diet is in place, you can focus on your training. Since, gym isn’t an option, you can do HIIT & Bodyweight Circut Training.
HIIT (High Intensity Interval Training) is a type of cardio exercise that increases your body’s metabolism. Unlike regular cardio, HIIT kees burning fat upto 48 hours after you do it. It will take only 20–30 mins. Just sprint at a very fast speed for 30 seconds, then walk for 30 seconds. Repeat it for 20 to 30 minutes.
In Body weight circuit you perform a series of bodyweight exercises for a specific period of time (10/20/30 mins), without taking any rest(or minimum rest). It’s best to do exercise for one muscle group and then move to other non-competing muscle group. e.g. Legs-Push-Pull-Core-Legs-Push-Pull-Core
Secret healthy diet and fitness plan for common man
Healthy eating patterns
Cut Salt-A large quantity of salt intake (sodium) is one of the main reasons behind many diseases such as high blood pressure. The recommended daily requirement is approximately six grams (a level teaspoon
Try to stay away from condiments such as pickles, sauces. Even their smaller portions are loaded with salt to preserve and balance the other strong flavors in them.
Easy On Sugar-Refined sugar is basically a form of carbohydrate and our daily requirement of carbohydrate (which is approx. 130 gm/day) is generally met by all other sources of food items. Try a healthier option such as honey. Table sugar is considered as “empty calories”, honey is full of minerals and vitamins.
Consume a variety of fruits, vegetables, grains, low-fat or nonfat dairy products, fish, legumes, poultry, and lean meats.
Limit foods high in saturated fat, trans-fatty acids, and cholesterol, substitute unsaturated fat from vegetables, fish, legumes, and nuts. Minimize consumption of sweets, soft drinks, sugary fruit juices, and white bread. Choose whole fruits, freshly-squeezed juices, and whole-grain bread instead.
The program will consist of only body weight workouts done for about 2-3 minutes, 6-8 times per day, throughout each day.
Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you.
Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don’t have to worry about anybody watching you.
If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home.
If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch.
For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Some of the body weight exercises that are the best to focus on are:
body weight squats (and variations)
pushups (and variations)
forward, reverse, or walking lunges
up & down a staircase if one is available
floor planks (holding the plank position from forearms and feet)
floor abs exercises such as lying leg thrusts, ab bicycles, etc.
one-legged body weight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good body weight exercises, you can add those to your routine also.
If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised.
However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.This is the best Secret healthy diet and fitness plan for common man
Here’s an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri 9 am – 10 pushups/15 body weight squats, repeat 1X for 2 sets 10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes) 11 am – 5 pushups/10 body weight squats, repeat for 4 sets 1 pm – plank holds (hold as long as possible in 3 minutes) 2 pm – 8 pushups/12 body weight squats, repeat for 3 sets 3 pm – plank holds (hold as long as possible in 3 minutes) 4 pm – max pushups/max body weight squats in one set (no repeat)
Tues/Thurs 9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets 10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets 11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets 1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets 2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets 3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat) 4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
The above routines are just a couple examples of how you can use this very unique style of training.
Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day…
You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.
Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts.
And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day.
You’ve now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines.
I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body.
You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity.
You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods.
And by all means, don’t worry so much about what other people think…have the courage to try something a little different.
In the end, you’ll be the one laughing back at all of the “blubber-bellies” at your office that are giving you funny looks while they eat their donuts!
Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts.
Secret healthy diet and fitness plan for common man
Importance of Physical activity
Physical activity can reduce the risk of many diseases, improves balance and coordination, help in losing weight, and even boost self-esteem. There is a number of ways to stay active by changing little difference in daily day to day activities.
Stairs, Not Lift-Stairs can protect from deadly ailments in the long run. Climbing stairs is actually a workout in itself. It is a high-intensity exercise promoting cardio-respiratory benefits, which is free of cost and easily accessible, anytime, everywhere. With a steady pace, climbing stairs for five minutes can make you burn a whopping 140 calories.
Exercise, Unintentionally-Don’t think that if we look thin we don’t need to do exercise, doing exercise is medicine in itself it helps to keep our body active and helps to burn out extra fat from the body. Apart from the regular gyming, there are several ways to put the body at work, that too without even realizing it. For example, cycling, walking, taking pet for a walk, or playing with kids are all such activities. Make it interesting by listening to music or taking your friend along.
Develop a Hobby-Another option to sweat without gym is putting all effort into something such as fast-paced dancing, swimming, and playing an outdoor game will all burn hundreds of calories in an hour. People will not even realize how much time passed while doing(actually exercising) favorite hobby.
Good habits for Healthy Life
Early Dinner-Eat an early and light dinner. Almost an hour and a half before bedtime. Since there is no physical activity after dinner. So, it is advisable to eat by the end of the evening.
Cessation of smoking-Smoking is the major reason behind many diseases, avoid smoking and tobacco products helps to recover from serious health issues. It is one of the best things anyone can do to live a longer and healthier life.
Limit alcohol intake – to no more than 2 drinks per day (men) and 1 drink per day(women) in those who choose to drink alcohol
Get plenty of sleep
Maintain good hygiene such as washing hands quickly after using washrooms, taking bath regularly, Brush your teeth twice a day it not only helps to prevent gums diseases but also heart diseases.
Protect yourself from too much sun, whenever go outside apply sunscreen lotion to avoid direct exposure of sun
Regularly do the measurement of weight and blood pressure
Every 1% reduction in body weight lowers systolic BP by an average of 1 mm Hg
Weight loss is recommended for all overweight (BMI 25.0–29.9 kg/m2) or obese (BMI 30.0 kg/m2) adults who have, or who are at risk for developing, type 2 diabetes
Eat slowly. It takes 20 minutes for the brain to register that the stomach is full
Avoiding sugary drinks and foods such as chocolate, sweets, biscuits, cakes, etc
Eating three meals a day and not skipping meals. Skipping meals will just make you feel more hungry, make people think more about food, and make people more likely to overeat in the evening or snack between meals
Eat breakfast- Always have breakfast, It helps to control blood sugar levels, can kick-start metabolism and prevent from eating junk foods. It has also been linked with increasing activity levels throughout the day, by replenishing your energy levels
Avoid TV during the eating time because distractions during mealtimes lead to overeat
It is difficult for one member of a household to shop and eat differently from others. It is best that the whole household should eat a healthy diet
Do not go for strict diets to reduce weight because as soon as their diet is over, they often go back to their old eating habits, and their weight goes straight back on
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7):
Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).
To put that into perspective, one 12oz can of coke contains 140 calories from sugar, while a regular sized snickers bar contains 120 calories from sugar.
If you are healthy, lean and active, these seem like reasonable amounts. You’ll probably burn off these small amounts of sugar without them causing you much harm.
But it’s important to note that there is no need for added sugars in the diet. They don’t serve any physiological purpose.
Secret to a healthy diet and fitness for common man and celebrities
Tomato can act as “super star” vegetable in reducing extra body fat. Tomatoes are very low in calories; a medium-size tomato is just 22 calories and a large tomato is 33 calories. Even an entire cup of cherry tomatoes is just 27 calories. Tomatoes are indeed rich in vitamin C, that antioxidant plays a key role in maintaining a healthy immune system.
6: Water: Drink plenty of water through out day. Drinking more water make you feel full without consuming any cup of coffee, cold drinks and snacks that will make you gain more weight. If water intake in body is more then you will automatically consume less calories because water intake present in your body make you feel full, so less amount of calories will be consumed and consuming fewer calories on a daily basis can help speed weight loss. Intake of full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water. The water will help your body to break down the food and absorb its nutrients. According to the Food and Nutrition Board at the Institute of Medicine, healthy women should Intake about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages. Water in-take can be increased more by taking soup, pulses, fruits that contain a high percentage of water. Warm water intake increases body temperature, which increases the metabolism activity in body. An increase in metabolic rate allows the body to burn more calories throughout the rate. So it is recommended to drink a one glass of warm water every morning to increase metabolism activity at very start of the day. So drink more and more water .
7: Cabbage: is high in antioxidants, including vitamin C. It’s also high in fiber to keep you staying full for longer periods of time. Cabbage also contains calcium, potassium, magnesium, vitamin A, and vitamin K. As cabbage is packed with high levels of fiber, which keeps your bathroom schedule regular. So if your body bathroom schedule regular then it becomes really easy to shed the extra unwanted weight. Cabbage can be consumed in various ways i.e. Mix with salad, cabbage curries ,cabbage Juice. It doesn’t matter how you eat cabbage, matter is that you eat cabbage . One more thing cabbage does not burn body fat. As we know that for losing body weight you need to burn more calories in a day than you consume, or you can opt a substitution by choosing low calorific value vegetable like cabbage. Key is, all these remedies will work perfectly, if you follow proper diet plan and exercising daily. If you think that only intake of these remedies without any diet plan and exercise
3: Aerobic Workout Plans:
Lets first start with what exercises we need to follow for reducing weight.
Before start of exercises ,you need to follow below two points
How much you are over Weight(check BMI as per your height)
What exercises you need to do as per your body capability.
a) How much you are over Weight(check BMI as per your height)?
If you are over weight for more than 5 kg:- If your body comes under this category , you need to focus more on running, Initially for one week go for brisk walking, please don’t try to run for one week, if you try to run for then you may get cramps in your legs or you may feel more pain in legs.
First day : walk slowly for first 10 minutes for warm up then go for brisk walk for another 5 minutes then again walk slowly for 10 minutes. then stop and rest no more walk .
Second day: walk slowly for first 10 minutes for warm up then Walk for brisk for for 7 minutes again walk slowly for 10 minutes. then stop and rest no more walk.
keep doing the above two steps for one week by doing this your body will become immune for sudden cramps and you won’t feel leg pain and your body stamina will be build up.
Second week: walk slowly for first 5 minutes for warm up then go for brisk walk for another 10 minutes then go for 5 minutes Run(not to fast not to slow approx speed of 8-10Kph), then again walk slowly and brisk walk and run.
Continue this for one week to two week & after that your body will slowly build up stamina for running..
From third week on wards try to increase brisk walk time and running time, more you run more calories you will burn. If you Body over weight is less than 5 kg: you need to follow the same steps which are mentioned above, but your first week instruction will be second week instruction of If you are over weight for more than 5 kg.
b) Rope Skipping: If you know how to jump rope, you are lucky and “let’s get ready to rumble”. If not, no worries it is easy to learn! – Imitate a jump-rope workout for a couple of days: Hold the rope in one hand on your side and rotate your wrists in time with your jumps. The jump should be small, on your forefeet (balls of your feet) and keep it light. Basically the rope should hit the floor when the balls of your feet are not on the floor. you may feel silly, but you will learn timing and coordinating your body to use the rope. Start doing this exercise once you are completed one month running period, else there are chances of getting cramp , start will 5 if you don’t know skipping , then slowly slowly you can go as per your strength. This exercise you can do as a warm up exercise also.
c) Cycling: Basically it’s an Aerobic exercise, cycling is a best way to reduce lots of steady pounds Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Cycling is one of the best exercise that helps a lot in controlling and reducing body reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
d) Aerobic Workout: Cycling, Running, Summing are also part of an Aerobic workout apart from these you can do some stretching exercises that will help in reducing body fat. Aerobic exercises you can do in you home ,no need to go to gym you can put your favorite songs while doing Aerobics that will motivate you. During Aerobic Activity your body movements are fast and large part of body muscles go under movement , that maximizes the amount of oxygen in your blood and metabolism of the body is increased and more number of calories are burnt.
Sample Aerobics exercises are shown in image , detailed description of Aerobic exercises we will cover in next post.
e) Swimming: This exercise might not be in first place if you going for weight reduction but it can No other exercise or workout burns more calories , boost body metabolism and maximizes the amount of oxygen in your blood. be. An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout. Balance Diet: When it come to balance diet one question comes to everyone’s mind what exactly balance diet is?? let me answer you this question: balance diet is diet that focuses in providing all nutrients that your body need to get in to the shape, it can be in form of proteins , carbohydrates , Vitamins and minerals. Each nutrients play an vital role in body growth and development . For more details regarding Balanced Diet you can refer out post.So here is Secret healthy diet and fitness plan for common man
Secret healthy diet and fitness plan for common man
1: Workout plan:
As there are many people with desire to have a fit and strong body but without know-how and lift-up methods, working on every exercises ,every day and hoping something will happen.
Dear friends nothing will happen if you try do each and every exercise , only thing will happen you will quit the gym ..
Fortunately, you are with FitnessMantrahub and won’t be making those same mistakes.
Here’s the info you need to understand before you get started.
1) Perform workout for 4 days in a week for one month and resting one day at least in between workout session.
Monday: Workout A
Tuesday: Off-rest day
Wednesday: Workout B
Thursday: Off-rest day
Friday : Workout A
Saturday : Off-rest day
Sunday : Cardio Exercises
Follow the above schedule for one week then change the Workout order apart from Cardio exercises, Next week you can begin with Workout B.
Now you will be amaze what is Workout A and Workout B. Lets start what are these workout.
The most important thing you need to follow before starting your every day workout, you need to do a proper warm up exercise or stretching exercise. By performing 5-10 minutes of any warm-up exercise that works the large muscles of the body, increasing blood flow and warming the muscles themselves.
Workout Plan A:
1: Seated Dumbbell Press
3 sets with 5 -8 reps
Take one minute rest between each set
2: Bench Press
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Standing Dumbbell Press-Biceps
3 sets with 5 -8 reps
Take one minute rest between each set.
4: Calf Raises
3 sets with 5 -8 reps
Take one minute rest between each set.
Workout Plan B:
3 sets with 2-5 reps
Take one minute rest between each set.
3 sets with 5 -8 reps
Take one minute rest between each set.
3: Triceps-Pulling Down
3 sets with 5 -8 reps
Take one minute rest between each set.
3 sets with 5 -8 reps
Take one minute rest between each set.
Above mentioned two workout plans are balanced workout plans , that will cover most part of your body.
Workout plan A covers.
First exercise will cover your shoulder part and is one of the best shoulder exercises for developing all heads of the shoulders.
Second Exercise will cover your chest part and this exercise is the standard measure for strength and will help you in developing more body strength.
Third Exercise will help your Arms in getting strength
Fourth Exercise exercise will benefit your calf muscles in the back of your lower leg, as well as your Achilles tendons. This additional strength helps prevent leg and ankle injuries.
Workout plan B covers.
First exercise Pull ups is one of the hardest exercises you can do, but also provides you with the greatest benefits to your back and upper body
Second Exercise is one of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.
Third Exercise will help your Arms in getting strength .
Fourth Exercise is one of the best exercise as this activates muscles throughout the whole body and burns a ton of calories in the process.
Soon we will be mentioning more details of each exercise in our next post. Request you to please be patience till that time
It is recommended that for the first few week or you can say for a month, beginners must follow strict routine, and try to learn the basic movements for each exercise as all are new to you.
Some times your co-ordination may get wrong , but don’t worry take rest and Keep practicing and rehearsing the movement pattern until you learn how to do it perfectly, don’t focus on number of sets, focus on the correct coordination and proper way of doing. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.
Its a request from all beginners don’t over do any exercise, or don’t try to add something more advanced in the workout plan as your body is not use to of such kind of activities, and you may get cramps in your body that may lead to serious consequences.for better results do it as it is mentioned in workout plan.
After one month you can increase numbers of repetition and weight as your body had stamina to start advance level or workout plan.
So that’s it guys follow the plans mentioned above and start developing your body strength to make your body to accept the beginning of advance level workout plan.
2: Balance Diet Plan
First Meal : Breakfast
Remember the saying..” Eat breakfast like a king, lunch like a prince and dinner like a pauper!”
The very first meal of the day,”Breakfast”..should be full of nutrients and proteins. It’s a myth that skipping your breakfast will help you to loose weight but skipping the breakfast will make you overweight.A heavy protein-rich breakfast like eggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to eat extra carbs.
1: Boiled Eggs white:
“Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),”
Egg whites contain more than half (four of the six grams) of an egg’s protein
Sprouts are germinated seeds of moong bean, grams and many more.
They are essential sources of vitamin K, C, fibre and other minerals. Sprouts purifies blood and helps to boost the immune system.
Fruits and juices
Fruits contains high amount of soluble dietary fibre which eliminates the cholesterol and fat from the body, prevents wrinkling of skin, hair fall & many more.
According to Research, “One should eat at least 2-3 servings of fresh fruits everyday.”
Although, raw fruits are much healthier than juices, but it helps our body to remove toxins, weight loss and better immune system.
There are still many breakfast that are low in calories & delicious too.Some of them are poha, upma, rawa idli, rawa dosa, sabhudana khichdi, moong daal chila etc.
Second Meal: Lunch Moving to the next part of the diet Lunch, should be light in comparison to breakfast and good source of proteins & vitamins. To stay healthy and fit , a person should eat:- 2 Chappatis / 1 cup brown rice / 1 cup boiled rice 1 bowl Dal 1 cup Raita 1 cup Green vegetables For most of the vegetarians, Dal is the main source of proteins and green leafy vegetables lowers the cholesterol, improves the vision & also consist of vitamin B which energize your body. Third Meal : Dinner The last meal Dinner, is lightest of all diet and should be taken as early as possible.The low calorie dinner comprises of 2 Wheat flour rotis 1 cup Green leafy vegetable/1 bowl Dal 1 cup Raita/1 cup Salad Roti made with whole grains filled with soluble fibre, proteins and vitamin E. The benefits of roti are: -Increases blood circulation -Easy to digest -Prevents constipation Whereas curd improves digestive system, minimizes the risk of high blood pressure and helps to reduce cholesterol level and boost immune system. To stay healthy and fit , you should follow above diet and most importantly it should be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and Dinner (7-8 p.m). In between lunch and dinner you can have green tea/lemon tea with some light snacks like bhuna chana, upma etc.
These are some Secret to a healthy diet and fitness plan for common man and celebrities
Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right is most important to to live a fit and healthy life .
Why is it Important to Be Physically Fit?
People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes.
Staying active means keeping your body functioning at a high level. Regular exercise will maintain the performance of your lungs and heart to most efficiently burn off excess calories and keep your weight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.
Another main benefit of physical activity is that it decreases the risk of heart disease, the leading cause of death in America. Additionally, it can decrease your risk of stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalization and medication.
Exercising does not have to be something boring and dreaded. It can be something that you enjoy that helps to increase the overall happiness in your life, as well as relieve symptoms of stress, depression and anxiety. Try to find some activities that give you pleasure, or even a buddy to do them with so that exercise is a fun and enjoyable activity (and one that you continue on a regular basis because it adds something good to your life).
Overall Health A regular fitness regime helps in improving the overall health of an individual. The good effects are gradually evident on indulging yourself in regular exercise. A brisk walk for half an hour and free hand exercise can keep you fit. It enhances blood circulation and improves immunity as well.
Boosts Energy It’s very simple to understand! Feel the difference after working out or after a session of yoga. You shall feel rejuvenated and energized throughout the day. Contrary to this, if your lifestyle is sedentary and lethargic, you will feel tired and sluggish the entire day.
Weight Reduction This is the main advantage of being fit. Working out regularly is one of the natural weight loss methods. You can burn extra calories, which is definitely healthy for the body. You will also remain in shape. Therefore, weight reduction is one of the important benefits of physical fitness.
Strong Build Staying fit with regular workouts and muscle building make your bones strong. People suffering from backache, shoulder pain, etc. must be regular with certain exercises. If followed sincerely, the pain is bound to reduce. Thus, you must know why fitness is important for improving muscular strength.
Mental Strength A fit body is not only physically strong but mentally strong a well. A combined routine, including proper exercise and diet, have a positive effect on brain function. It elevates flow of blood to brain and enhances one’s memory. It also keeps you mentally strong. You might also like to know some of the components of physical fitness for improvement in mental health.
Personality Development Staying fit makes you look good. The more you indulge yourself in to healthy habits, the more you improve your overall look. This increases your confidence level and grooms your personality. You feel fresh and rejuvenated throughout the day. You mood remains happy and optimistic too.
Importance for Kids
Kids of present generation are more fond of computers. They can sit for hours before a computer. As a result, there’s no physical activity. If muscles and bones are not properly nourished at this tender age, they fail to grow completely. Engaging in outdoor games like, basketball, volleyball, football and swimming help them to stay active. Today childhood obesity has gained rapid momentum. This is mostly due to sedentary lifestyles, eating fast foods and lack of physical activities. If the body is properly treated, such disorders at an early age can definitely be avoided.
Importance for Teenagers
It’s good to observe that teens are extremely conscious of their health. Those who still haven’t started a fitness regimen, kindly take up one at the earliest! Early teenage means the onset of puberty. At this time, you can feel sudden changes in physical appearance. The activity of hormones gets triggered that causes an increase in weight and the appearance of pimples and acne over the face. Change in build and look often cause embarrassment. But, you can always control gain in weight if you are into regular exercise. Aerobic exercises and yoga are vital to keep your body fit. These exercises also make muscles strong. Impose self restriction on diet. Avoid foods rich in fat and cholesterol. It’s always wise to substitute a burger with an apple!
Some basic tips you need to follow to be fit
Take the stairs. If it’s just one or two flights of stairs, choose to take the stairs instead of the elevator. If you live in a high flat or condominium, take the stairs going down. Take this as an opportunity to work those leg muscles and keep that heart pumping more oxygen into your system. Plus, it also helps conserve energy.
Walk to your school or office. Living a few blocks away from work or school? Just walk. Not only will you also save money, but walking is also a simple and easy exercise that is proven to be good for you. If you want to, you can even walk the longer route to get more out of walking. Take every opportunity to walk to nearby places and take in your environment.
Clean your house. Clean the floor, dust the bookshelf, and brush the toilet. While it may not exactly work certain muscles in your body, it will still keep your body moving and use up your energy.
Stop eating when you’re almost full. There’s nothing wrong with treating yourself every now and then, however, a good rule of thumb when eating is to stop when you’re close to being full. This prevents you from overeating and experiencing possible digestion problems.
Eat a balanced meal. As much as possible, try to eat vegetables, fruits, carbohydrates, and meat daily so you can have all the nutrients you need to function throughout the day.
Eat breakfast. Unfortunately, many skip the most important meal of the day. It’s important because what you eat in the morning gives you the majority of energy you use throughout your day. Make breakfast the larger portion of your food intake and lessen lunch and dinner to maximize its benefits.
Sleep right. We spend a third of our lives sleeping, however, we don’t fully get its benefits because most of us don’t get enough sleep. At least 8 hours of sleep give us enough energy to keep as awake, alert, and healthy throughout the day.
Stand while studying or working. Sitting all day restrains our muscles, joints, and bones which can develop into posture or muscle issues in the future. Try to stand while working or studying so you can stretch your leg muscles. Add a bit of walking to this routine if you can for added mobility.
Drink lots of water. Keeping yourself hydrated throughout the day keeps you energized, helps curb hunger or craving, clean your system, and refresh your skin, among its many other benefits. Achieving these benefits is as easy as drinking at least 8 glasses of water a day.
High protein intake – Taking high protein makes the body full for a longer period of time. This leads to low hunger levels causing you to avoid the high calorie junk food.
Meditation – The control, focus and determination can be achieved by waking up early and meditating with the quiet nature and feel your body levels elevate. This is a must if you want to stop yourself from having the junk food.
Gym partner- A gym buddy having great focus for fitness can help you avoid these bad habits of unhealthy nutrition as you both motivate each other and the competition can make you more determined.
Yoga se hoga (Yoga will make it happen)- This is the most accurate way of achieving your goals.
A Reminder for you
Do a heavy breakfast like Most old sayings truly are pearls of wisdom. A heavy breakfast goes a long way in making you ready for the day and a light dinner is exactly what your body needs for it to get the most nutrients and yet rest as you sleep.
In general, your breakfast should be your biggest meal of the day, followed by lunch in small quantity and dinner in even smaller measures. A healthy breakfast usually includes a glass of milk, banana, eggs, whole wheat bread, poha, porridge, oats, other cereals, sprouts or fruits in cream.
In lunch try to avoid foods like rice, sweets, eggs, milk, cream, butter, panner and many other dairy products. The most effective lunch that you could have is roti, chapati or bread along with green vegetables.
Always have light evening snacks followed by a mild dinner. The best dinner that you could make is fruits along with corn flex and oats.
Get Fit With HIIT
Adults need 150 minutes of aerobic exercise every week for good health. But when you’re trying to get fit fast, you may want to ramp it up a bit with high-intensity interval training. According to a 2012 article published in Australian Family Physician, when you’re trying to lose weight, HIIT may help you reach your fitness goals faster than traditional aerobic exercise because it increases your calorie-burning capacity, even after you’re done working out. The American College of Sports Medicine says you burn 6 to 15 percent more calories those two hours following HIIT. In addition to helping you burn more calories for weight loss, HIIT also helps you lose abdominal fat while retaining muscle mass, improves aerobic and anaerobic fitness and is good for heart health.
HIIT alternates between periods of intense aerobic exercise followed by periods of recovery or rest. For example, you might run at top speed for 30 seconds followed by a 2 minute jog, and then repeat this throughout the duration of your workout. This type of exercise helps you burn more calories, even after you’re done working out.
Make a Workout Schedule:
Both resistance training and cardiovascular exercise are needed in my opinion.Cardio such as walking, running, and spinning burns calories and helps in the maintenance of proper heart functioning. However, resistance training which is often overlooked is equally needed for the maintenance of a healthy weight. As you age, the body’s bone density and muscle mass deplete. To maintain proper metabolic function, weight training is imperative! Building strong muscles means burning more calories at rest, ultimately resulting in a healthier body weight. For beginners, I recommend at least 2 days of weight training a week along with at least 3 days of cardiovascular exercise. While this may seem like too much time, you can combine the two activities! Moves like jump squats and bur pee’s get your heart rate up and your muscles burning!
2. Change up your routine:
Fitness does not have to be boring! Keeping fitness fun will not only improve your adherence to exercise, but it is actually proven that changing the FITT (frequency, intensity, time, and type) of your exercise routine will yield better results.
3. The ’80-20’ rule- Flexibility is Key
The ‘All or Nothing’ mindset is inherently destructive. You don’t need a 1 hour workout or a perfect day of clean eating for it to “count.” No one is perfect and your healthy routine won’t be either! I use the ’80-20’ rule when discussing healthy lifestyle habits with clients. Meaning, 80% of the time you make consciously healthy decisions (intuitive eating and exercise) while 20% of the time strict adherence is not necessary. Just as one good meal won’t make you healthy, one missed workout wont make you unhealthy! I have found this strategy to be attainable for both myself and clients; in turn, resulting in the greatest rate of long term success. Eat the ice cream once and a while, it won’t kill you. Mental health is just as important as your physical health!
4. Macronutrient Essentials:
No, you don’t need to count calories or macronutrients, but awareness of what is going into your body is key. In order to look and FEEL your best, the body requires all three macronutrients: carbohydrates, protein and fat. Try to include all three categories every time you sit down for a meal. If you miss one during one meal, make up for it the next! Again, flexibility is key.
Examples of carbohydrates include: vegetables, grains, fruits.
Examples of protein include: chicken, salmon, quinoa, beans.
Examples of fat include: avocado, nuts, olive oil.
5. Drink Water:
Tip: drink a full glass of water before every meal to help curb your appetite.
The benefits of water consumption cannot be reiterated enough! Drinking water promotes weight loss by removing the by products of fat from the body. On top of that, it fills your stomach, helping you differentiate between real hunger and thirst, which your body can misinterpret as hunger.
6. Take a well rounded approach to fitness:
The benefits of eating well and adopting healthy lifestyle habits go far beyond the physical. The mental changes you experience are immeasurable. Of course, the specifics vary depending on the person. From my experience, I have less self doubt and stress, along with more energy, confidence, and happiness since adopting a healthy lifestyle. Unknowingly, these benefits manifest much more quickly than the physical goal and seep into all facets of your life: relationships, work or school, and social life. Being consciously aware of these changes will help you appreciate this amazing journey and the progress you have made so far.
Some extra facts-
Drink lots of water at least 4–5 liters of water daily. Water is very important to increase your metabolism rate and make your body systems function well.
Detox with green tea, lemon, detoxifying drinks etc this help you to wash the pollution from inside of your body.
Sleep right, sleeping is very important, that is the night sleep not the sleep of morning or afternoon because your body is designed to reboot its system for all the new updates only at the night hours. from 10 am to 6 pm. Other than this only for the purpose of rest we don’t need to sleep at night.
Everyday after your lunch eat 3 pics of bananas. And drop down your habit of tea, Instead of having tea try to have green tea without sugar.
Eat the right food
Recent studies have exposed that concerning 80% of any physical fitness purpose depends mainly on your diet plan as well as food intake; whether weight-loss, muscle and also cardio development or preparing for a future showing off occasion. Taking in an optimal blend of fresh carbs, proteins as well as body-friendly fats will undoubtedly provide you with the energy called for to support your advocate health and fitness and has the perspective to start exposing favourable results reasonably swiftly.
Generally, when training customers with fat burning as well as interpretation, I will certainly suggest consuming 3 dishes as well as 2 treats to help maintain your metabolism burning at a constant rate. These snacks should fit your diet plan; treats which contain too much fat could interrupt your diet regimen and also inject too many fats right into your system.
When intending dishes and also cooking, pay much attention to the labels on food cans and packs for the content and percentages of carbs, proteins and fats embedded in them. You need to aim for numbers revolving around:
45% Carbs: These ought to be organic and starch-free. There must likewise be a lack of genetically as well as chemically improved products (e.g. pasta).
30% Healthy protein: Healthy proteins are complicated amino acids. Many ideally low-fat versions of meat and fish, organic milk and also soybeans are additionally incredible suppliers of healthy protein.
25% Fats: Nuts and also seeds are terrific resources of suitable fats and even oils, along with avocados and oily fish.
Hydration is an important secret to remaining in optimum health. As many reports and studies have shown, the brain, much like the Earth itself, is made up of about 70% water web content.
A significant concern that is asked by individuals, as well as physical fitness nuts, is how much water consumption is excellent for staying healthy and balanced. The reality is that the quantity depends upon the person; the minimum amount of water that needs to be taken in by a typical adult has to do with two litres of water a day. However, a little of mathematics will aid you to find a more precise amount that will fit your body:
Body weight (measured in Kg) x 0.03 = minimum amount of water consumption.
When you calculate this number, it could feel like you have to take a massive amount of water daily. However, the amount is necessary to rinse out excess salts and also dangerous contaminants in your body. It will certainly also assist in the body’s respiratory as well as muscular recuperation from draining exercise.
When people generally talk about fitness they generally refer to exercise and weight-loss.
But fitness ( both physical and mental) have so many benefits people generally forget about They include
Physical fitness (cardio, weights)
Helps remove bad addictions
Helps reduce stress
Helps in better skin complexion
Helps sleep better
Saves tons of money as medical expenses are minimal
Helps in better ageing
Lowers the risks of all diseases atleast by 10% to 20 %.
Gives a lot confidence facing people
Helps staying healthy
Mental fitness (meditation, yoga)
Helps reduce stress.
Helps in concentration .
Helps improve mood
Helps in memory
Helps in body language
Helps avoid negative things.
Helps avoid over thinking
Helps in socializing.
Fitness alone can increase productivity of a person and yet when we people set our life goals, we forget about fitness as so many of us are made to believe that fitness is only for those who are looking to lose weight or for athletes.
45 minutes a day for fitness (both mental and physical) is enough according to my experience
Controls Weight and Improves Appearance
In addition to a healthy diet, physical fitness is the number one way to control your weight. Not only does exercising help you burn fat and lose weight, but it also helps you build muscle as well.
Controlling your weight to your desired level and building more muscle helps maintain a healthy image that many people prefer. This in-shape image is attractive to others.
Fitness improves your appearance not only by helping you maintain your weight and muscle mass, but also by helping you appear more bright, healthy, and vibrant.
Increases Mood, Happiness and Emotional Health
Fitness benefits your mental health in addition to your physical health. Studies, including this one from the Mental Health Foundation, have shown that exercising on a regular basis greatly reduces mental problems, including depression and anxiety.
Fitness gives your brain a boost, increasing your mood and providing you with more happiness throughout the day. It also reduces stress, improves memory, and helps you sleep better at night.
If you’ve ever experienced a “runner’s high” or felt a feeling of bliss after exercising, you know what I’m talking about.
The mood-boosting benefits of fitness directly translate to improved emotional health which in itself leads us to.
Builds Important Life Skills
Last but not least, it helps you build important life skills that you will use in all aspects of your daily life.
The key skills that it builds are willpower, discipline, and determination. Sticking to a regular workout routine isn’t always easy. Forcing yourself to do so translates to all other areas of your life. Those that exercise on a regular basis are more disciplined at work, at school, in relationships, and in other projects. Even when the going gets tough, these types of people use their willpower to push on and overcome all obstacles.
Since childhood we have heard our elders saying that ‘health is wealth’, however, only a few of us have actually realized the importance of physical fitness and made it part of our lifestyle. Good health does not only mean to have a body free from diseases but it refers to complete mental, physical, spiritual, and social well-being of a person.
In today’s competitive world people find it very hard to take time out of their hectic schedule and take up any form of beneficial physical activity. Many people work under stressful conditions and neglect their health. This has resulted in an increase in the number of diseases among individuals such as cancer, obesity, diabetics, depression, and hypertension, etc.
Physical fitness is crucial for a healthy body and mind
Physical health is the key to success in everyday life. Without health and physical fitness, no individual can achieve their goals or become a productive member of a society. A healthy and stress-free life is only possible through physical fitness. Physical fitness can be achieved by a healthy diet, regular exercise and an uninterrupted sleep of at least 8 hours.
A balanced diet
A healthy diet is very important for maintaining a healthy body. We should follow a simple diet with lots of vegetables and fruits. Junk food and fizzy drinks should be kept to a bare minimum. Fried and greasy foods should be avoided at all costs. Parents should try to instill good eating habits in their children from an early age. Breakfast should be considered the most important meal of the day and shouldn’t be skipped. Making these small changes in your eating habits will prevent a lot of diseases. If your body is healthy then your mind will also feel fresh.
Importance of exercise
Many successful people owe their success to regular exercise and physical activities. Exercise is not only important for physical health but also for mental health. If you are active from an early age you can be sure to enjoy life and be independent even as you grow old. Many health experts advise that individuals should exercise at least five days a week so that they can fully enjoy the benefits that come with physical activity.
There are a number of exercises that can help you to stay healthy. But the best exercise is where you use every part of your body, for example, running, swimming, skipping, weight lifting, cycling etc. Exercise increases the basic metabolism rate of a person due to which food is absorbed more quickly. Regular exercise burns all of the excess fat in a person’s body and allows vital organs to function properly. Physical exercise releases endorphin which relieves stress and improves the mood thus, helping the person from falling into depression.
A relaxing sleep is very important
People nowadays do not put much importance in sleeping for at least 7 to 8 hours due to late night parties, busy schedules or other reasons. Such people also get irritated and depressed if they do not get enough sleep. Sleep is important for the mind so that it can properly control all the body functions. Proper sleep will help you feel energized and ready to face the day in a positive manner.
Physical fitness should be enforced from an early age
Physical fitness is very important for every individual. Schools should educate their students about the importance of physical fitness and encourage them to incorporate some physical activity into their daily life so that they can become productive members of the society. If a person sticks to eating healthy and exercising daily then soon it will become a habit for them and they can live a life with reduced risk of developing diseases linked with being inactive.