World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India

 

 

 

My Yoga.

 

Hey Girls,

As the temperature goes down, it gets a bit difficult to do workouts early morning outdoors. It is better to do exercise indoors in winters.

Here, I will discuss how I got into yoga and how it helps me in losing weight and getting me a more flexible and toned body.

 

 

My Yoga Experience and Weight Loss

 

 

I wanted to learn yoga and practice it regularly from the day. I got few classes in school as extracurricular activities as I loved the way how easily I was doing. All those asanas as compared to others and the attention I was getting.

I searched for few classes but found it quite costly; so I decided to stick to my evening walks and a little bit of exercise. I was a bit lazy to get up early in the morning for walks and exercises. 😛

 

It was September 2012 that is last year;  I started morning walks as my dad insisted I go for morning walks rather than evening walks to get fresh air. So I thought to give the morning walk a try and started moving in the district park of my area. I saw many yoga groups in the parks, where a number of people from every age group perform.

And there was an instructor with each and every group from a particular institute. Those yoga groups made me think about yoga again but I was too shy to do yoga in the park.

 

 

Join A Good Group.

After few days I decided to join the group, that group includes only middle to old-age people. But I wanted to join yoga so I did. On the first day, I was a little nervous about whether I will be able to perform yoga asana as I did years ago. But I must say the group and instructor encouraged me, helped me a lot with asana. And appreciated me when I did asana correctly. 😀 I just love that group for support. 🙂

 

We started with few stretching exercises of arms, hands,and full body. Included some exercises for the neck and back to reduce the stiffness. And those with neck problems like me get reduce with those exercises.

 

After 15 minutes, started with asana the first asana was Suryanamaskar. And then performed various asana for various body parts. And each asana is performed to cure some or other ailments too, I was getting all this information through the instructor. Few asanas were especially for weight loss.

Another asana included was Dhanurasana, Halasana, Trikonasana, I am not good at remembering these asana names, I find it difficult. 😛

 

It took an hour to perform all asana. As the asana has to do in low intensity and 1 min of rest is done after each asana. When these asanas got finish we started with meditation and breathing exercises. This is a part of yoga and is good for mental health and plays an important role in relaxing the mind.

Exercise like pranayam, Anulom-Vilom, others. In which full concentration was on breath, how to inhale, how to exhale n all. It took 15mins.

 

Your Sessions.

So my session of yoga was of one and a half hours. I felt so good at end of the session. So relax, energetic, and seriously I was feeling fresh the whole day. Impress that I felt happy to wake up early in the morning for another session. I could not believe myself nor did my parents, when they saw me waking up early in the morning on my own. 🙂

 

The effect of yoga can be easily seen on my face, my body. I lost 2 kg in 2 months, I know the weight loss is not much. But I felt good about myself, and everyone was asking me the reason behind my toned body. 🙂

 

The weight loss in yoga is a bit slow but it is permanent. And as soon as you stop, those extra pounds will not come back. Even if you just check on your calories without exercise. But that does not mean you stop yoga after you achieve your targets.

 

For the last 2 and half months, I am on bed rest because of a ligament tear on my foot. That’s why I am off from workouts but I am missing yoga a lot. Yoga can make workouts so simple and once you start it, you will feel incomplete without it. I was the one who always ran away from workouts, and being lazy around but yoga changed me. I will never get tired of it.

If you also love yoga do share your experiences and if you never tried yoga just go and try it out. 🙂

 

 

 

 

 

 10 Different Types Of Yoga. 

 

 

 

 

World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India. The term can obtain from Yujir yoga (to yoke) or Yuj samadhi (to concentrate).

Yoga is practiced for several reasons like de-stress, relaxation, weight loss, inner peace, and spiritual reasons.

There are different types of yoga to practice so, it is very important to understand which type will suit you the most.

 

 

 

Different Types Of Yoga.

 

 

Different Types Of Yoga

 

 

 

Bikram.

It has only 26 poses and is good for beginners. The idea behind this type is to turn up the heat until you get 105 degrees.  Also known as “Hot Yoga”.

Its twenty-six posture exercises systematically move fresh. Oxygenated blood to one hundred percent of your body, to each organ and fiber.  Restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow.

 

 

Hatha.

It focuses on slow and gentle movements and it is the best in yoga to wind down at the night. Which involves a lot of breathing exercises. Can be done once back from work as it demands slow movements.

 

 

Vinyasa.

It is the most popular type of yoga in the United States and involves a variety of changing poses. It calls for a lot of Sun Salutations and is the best fit for a person who likes to move.

 

 

Kundalini.

This type works mainly on the bast of the spine.  Expect a lot of core work on your abs and around the spine.

 

Ashtanga.

Known as “ Power Yoga”. It involves constant movements and is physically demanding.

 

Iyengar

Also well known for the use of props like wooden blocks, harnesses, cushions, and straps.  It is also good for people who have physical ailments.

 

 

Anusara.

It focuses on looking inward and seeing the light within yourself and others. It’s a great style for those new to yoga, as many of its poses allow the use of props for extra support. And there’s a lot of alignment and breathwork.

 

 

Restorative.

As the name suggests – it helps in deep relaxation at the end of hecticworkday. Restorative yoga is typically adept with props And involves only a handful of restorative poses you’ll hold for extended periods of time. But you’ll really connect your mind with your body. Expect more poses that open the chest area for breath work and more lying down than in your typical practice.

 

 

Jivamukti.

It is a type of vinyasa yoga so, is physically intense. As the name suggests it means “Liberation while living”.

 

 

Prenatal.

It is the most popular type amongst expectant mothers.  Therefore, It is also good for the women who have given birth to get back into shape.   It can help get rid of pregnancy aches.

Tips: As a beginner make sure you do not stress the body on the first sitting. And also the main secret to achieving maximum benefits is to develop a routine.

For me,  yoga has taught me to love my body.

My confession: if I do not practice yoga for days I feel low and get mood swings. The day I get back to yoga I get inner peace and happiness. The icing on the cake: my skin starts glowing 🙂

 

 

 

The Best Bodyweight Exercises to Ace Your Fitness

 

 

Bodyweight Exercise.

 

Coach Eddie Lomax

Bodyweight exercise. Is the best place to begin when starting a physical fitness training program? This should be added to programs that otherwise neglect bodyweight exercise. And should be diversified with resistance training. For programs that use bodyweight exercise exclusively.

 

Some people love bodyweight exercise, and some people hate it. Similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others do not.

 

I believe that bodyweight exercise is not only the best method. To start a physical fitness training program. But I believe that it should remain an active part of any well-balanced physical training program.

 

Let us look at bodyweight exercise from three different perspectives. From the beginner just getting started. The experienced weightlifter that neglects bodyweight exercise, and from the bodyweight exercise only crowd.

 

 

  1. Bodyweight Exercise for Beginners.

 

Most commercial gyms will prescribe an exercise regimen of strength training. Usually in the form of machines and cardiorespiratory endurance training. Normally in the form of stationary “cardio” equipment.

 

This is a generalization of course… but these two types of training. The predominant forms of physical training in most gyms, regardless of how they are put together.

 

Notice… bodyweight exercise is missing.

 

Answer me this… should a beginner with no prior experience with physical training. Start by jumping right into resistance training with free weights or machines. In other words, would they be better served by learning more; about the movement of their bodies by using bodyweight exercise?

 

Physical training allows you to improve the body. By supplying increased stimulus that is not normally found in your daily lifestyle.

 

For the beginner, bodyweight exercise is the logical place to start… Because most beginners are going from a state of complete inactivity to a state of activity.

 

The beginner has not even scraped the surface of what their body can perform without resistance… And should therefore strive to make improvements using bodyweight exercise first.

 

Once the beginner has made sufficient gains and reached an improved state. With the bodyweight exercise… then they can add resistance.

 

 

  1. Bodyweight Exercise for The Experienced Weightlifter.

 

Many people with a great deal of experience and expertise in physical training. Completely neglect bodyweight exercise… or believe it to be ineffective.

 

They notoriously use all types of resistance training methods. While neglecting bodyweight exercise altogether.

 

I propose that the goal of any physical fitness training program. Is to improve performance that can be used to meet the challenges of sport, work, and life with excellence.

 

Many of those challenges will be met by the effective control and movement of your own body. And not the movement of other objects through space.

 

And what is the best way to train the improvement of body movement? Control of your own body… that’s right, bodyweight exercise.

 

Here is an example…

 

Many people that have trouble doing a push-up will focus on the bench press. With hopes of improving their push-up numbers… with limited results.

 

If you want to be able to do more push-ups… do more push-ups!

 

The point is this, the improvements you will see from physical training are specific. So, if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.

 

 

  1. Bodyweight Exercise for The Bodyweight Only Crowd.

 

As you can already tell, I am a strong advocate of bodyweight exercise… but not exclusively.

 

There are various physical fitness training programs that use bodyweight exercise. Almost exclusively like Yoga or Pilates.

 

While I have no problem with these forms of training. I believe they can take you only so far on the road to physical fitness excellence.

 

We must remember… Yoga exercises are performed in conjunction with meditation and Pilates. Was originally developed as a form of rehabilitation for war veterans.

 

The point is this… bodyweight exercise-only programs will only take you so far. And then some form of resistance training must be applied to see further improvement.

 

 


 

 

 

 

The 15 Best Bodyweight Exercises to Ace Your Fitness.

 

Bodyweight exercises are a mass-favorite for their humungous benefits. For starters, they provide coordination, flexibility, stability, and endurance during a workout. Plus, you do not require any equipment to perform them. What is even better is that you can practice these workouts without having to hit the gym daily.

 

Explore the top 15 at-home bodyweight workouts with us to up your fitness game right away!

 

Bodyweight exercises are simple, effective, and bring instant results. They help boost energy levels and become fit instantly. That is why most fitness freaks like to start with these workouts every time. All you must do is hold your bodyweight to perform these exercises. Thus, the risk of injury is also minimal.

 

So, if you are a beginner and worrying about the workout, do not worry. Almost all these exercises suit you as well!

 

 

  1. Squat

Stand with your feet parallel. You can also stand with the feet turned out 15 degrees from each other.

Start by bending on the hips and knees until your thighs are at least parallel to the floor.

Your heels should not rise from the ground.

Press through your heels to get back up.

This is the best beginner-level workout to perform at home.

 

 

  1. Push-up

Get on all fours and place your hands slightly wider than your shoulder.

Straighten out your arms and legs.

Lower your body until your chest almost touches the floor.

Pause and then return up.

Repeat the workout.

 

 

  1. Groaner’s

Begin in a press-up position.

Jump forward and make both legs return next to your hands.

Get back up to the start position.

Helps your lower body massively by pumping blood to almost all parts.

 

 

 

  1. Skater hops

Start from the left and then jump to the right. Make sure you go as far as you can.

Get back on your right foot and try to resist touching the other.

Now, repeat the step to land on the other foot.

It is a hands-down at-home exercise.

 

 

  1. Burpee

Start in a low squat position.

Now, kick your feet back to a push-up.

Complete one push-up and return your feet to a squat position.

Jump up as far as possible and move back into the push-up.

It is one of the best beginner exercises to start.

 

 

  1. Arm Circles

Extend your arms by your sides and stand tall. However, make sure your arms are perpendicular to the torso.

Now, make clockwise circles about 1 foot in diameter for around 20 to 30 seconds.

Now, reverse the movement.

Fortunately, it is the easiest of all to perform. So, all beginners can start with this one without thinking twice.

 

  1. Frozen V-sit

Lie down on the ground with your arms and legs stretched out. Your hands and legs should be off the floor.

Start the workout by raising your torso at the same time as your legs come up to your feet.

Hold on to this position for around ten seconds.

If you have been craving those 6-pack abs, this is how to get it!

 

 

  1. Step-up

Get a bench and put your right foot on the surface.

Make sure your right leg is straight.

Return to the start position.

Repeat by doing ten to twelve reps on each side.

This is another potential beginner-level workout.

 

 

  1. Donkey Whips

Start on all fours and lift your right leg behind you.

Now, bring your right leg to the right side and then back to the middle.

Repeat on the other end.

 

 

  1. Dips

Hold the dip bars with your palms and put your arms straight.

Now, lower until your elbows are on the right side. Make sure they do not flare out.

Get back up and repeat the workout.

 

 

  1. Forward Lunges

Stand up. Make sure your feet are together.

Now, take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should hardly contact the ground.

Now, push up through your back front heel and get back up.

Repeat on the other side.

 

 

Woman working out at the gym.

 

 

  1. Sit-ups

Lie on the ground and bend your knee.

Put your hands behind your head and tense your core when you lift your torso.

Lower yourself and get back up to the start position.

Repeat the workout for the best experience.

 

 

  1. Fire hydrants

Begin the workout on all fours.

Now, raise your right leg to the side and keep your knee bent. Therefore, your knee should reach hip height.

Lower to begin and hover your knee above the floor.

Repeat on the other side.

 

 

  1. Handstand wall walk

Get in a handstand position with your feet against the wall.

Move your hands forward and walk down the wall until you get to the bottom.

It is one fun exercise to perform at home.

 

 

  1. Trunk rotations

Begin in a high plank and engage your core.

Your left knee should come underneath your body towards your right elbow by twisting your torso slightly.

Repeat the workout on alternative ends.

 

 

In Conclusion.

 

Bodyweight exercise is an important part of any well-balanced physical fitness training program.

 

However, If you are just getting started… bodyweight exercise is the perfect place to start.

 

If you have notoriously neglected bodyweight exercise in your training. Add it to improve the physical abilities you have been neglecting.

 

If you only use bodyweight exercise. Therefore, Diversify your fitness training program by adding some form of resistance training.

 

In this way, each group can optimize the use of bodyweight exercise.

 

In short, do not underestimate the importance of bodyweight exercise. Use bodyweight exercise effectively and in the right proportion to meet your goals, needs, abilities, and limitations and meet the challenges of sport, work, and life with excellence.

 


 

Frequently Asked Questions.

 

{1} How long does it take to show results?

People who practice the workout daily and follow a healthy diet can observe results within six months. However, you may start to notice changes by three months minimum.

{2} Can women do bodyweight workouts?

Of course! Both men and women can engage in developing strong muscles by performing this workout daily.

{3} Do I need a trainer for this?

Not really! A guided tutorial and the instructions we have listed above are enough for you.

 

 

 

 

7 Ways to Muscle-Up Your Diet.

 

 

Eat for more muscle, and better overall health.

 

If you’re serious about changing your body, you’re probably already eating well, getting plenty of protein for muscle growth, and laying off the sugary carbs to preserve your muscle/abs.

Just the same, we bet you could do even better. If your eating habits aren’t quite up to speed, I’m here to get you started.

These seven easy nutritional upgrades will build muscle, trim fat, and help to keep your body in peak condition.

 

 

You’re eating: Fat-Free Flavored Yogurt.

 

(Muscle move: Fat-free Greek Yogurt)

When companies remove the fat from yogurt, they usually add sugar to make up for the loss of flavor.

Greek yogurt is naturally much creamier than plain yogurt, so you can’t really tell it’s fat-free, and it has more than twice the protein and only half the carbs.

For more flavor, add your own fruit such as berries or banana.

 

 

Eating: Chunk White Tuna.

 

(Muscle move: Canned Salmon)

Chunk white tuna, though a great source of protein, contains almost three times more

mercury than other types of tuna and has low levels of healthy omega-3 fatty acids.

Canned salmon offers virtually the same amount of protein, but it’s more flavorful, with much less mercury and lots more omega-3s.

For quick salmon burgers, mix one can of salmon with one whole egg, one chopped scallion, two crushed whole-wheat crackers, and a splash of low-sodium soy sauce.

Shape into patties and cook in a nonstick skillet for five minutes on each side over medium heat.

 

 

You’re Drinking: Skim Milk.

 

(Muscle move: Calorie Countdown)

Milk has vitamins, minerals, and some of the best protein on the planet, but the sugar in it can inflate your waistline.

Calorie Countdown is just like regular milk, but with some of the sugar removed.

The chocolate version has 90% less sugar than regular chocolate milk (for a list of retailers and additional info on Calorie Countdown’s availability nationwide, check out hphood.com).

 

 

Eating: Whole-Wheat Pasta.

 

(Muscle move: Spaghetti Squash)

Even though whole-wheat pasta contains more fiber than the conventional kind, a serving can still pack as many as 40 grams of carbs.

Spaghetti squash, once cooked, can be shredded to replicate spaghetti. The result is a tasty bowl of “pasta” without a lot of fattening carbs (about 10 per serving).

Spaghetti squash is also a great way to sneak another couple servings of veggies into your diet. Preparation: Cut it in half lengthwise and scoop out the seeds.

Microwave both halves for seven minutes, flip them over, and microwave for another seven minutes. When they are done the cooking, rake a fork down the inside of the meat of the squash. Strands of “spaghetti” will magically appear.

 

 

 

Image result for whole wheat pasta meal

 

 

 

Drinking A Shake with a Mixture of Protein and Carbs.

 

(Muscle move: A Carb/Protein shake plus a dose of BCAAS)

A carb- and protein-rich shake will jump-start your recovery after a weight workout, but by adding a shot of branched-chain amino acid powder to the mix, you can further boost your muscle growth.

BCAAs like leucine help stimulate the production of insulin the body’s most muscle-building hormone-and trigger the genes responsible for muscle growth.

Add five to 10 grams of powder to your shake (or if you buy them in capsule form, simply unscrew the cap and pour them in).

 

 

You’re Drinking A Cup of Coffee.

 

(Muscle move: Green Tea)

Aside from improving overall health and fighting cancer, green tea has been shown to help reduce stomach fat by increasing fat oxidation directly in your abdomen.

Shoot for at least three cups a day. If you can’t do that, grab a green tea extract supplement.

 

 

Having A Slice of Skinless Chicken Breast.

 

(Muscle move: Lean Beef)

If you’re having trouble gaining muscle weight, you may want to switch to lean beef. Red meat has plenty of protein, but also creatine, and more vitamins, minerals, and calories than. chicken. It could be the change you need to get your muscles growing again.

 

DIET TIPS:

 

Don’t be fool by these misconceptions.

  • Eat ground turkey instead of ground beef. The perception is that turkey is leaner than beef, but this isn’t always true.

Ground turkey is a better option if you can find 99% lean ground turkey. Otherwise, you’re better off going with extra-lean ground beef. Either way, always go for a package with 3% fat or less.

  • Eat steel-cut oats instead of rolled oats. This Strong recommendation is often made because steel-cut oats are thought to digest more slowly.

Yet research shows that both kinds of oats have the same effect on blood sugar. Steel-cut oats take 30 minutes to cook and rolled oats only five or less, so base your decision on the time you have.