Yoga-Importance of surya namaskar yogasana

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Surya Namaskar Yogasana

 yoga-surya namaskar

The person who did the Surya Namaskar does not need to do any other posture. This is a complete exercise. That is why it is written in the following list.

Suriya Namaskar (Sun Salutation)

This exercise is done in twelve steps:

First of all stand together by joining both hands. Taking the breath in, lift the two hands in the prayer pose. Now leave the breath out while adding both hands.
In the second step, keep both of your hands straight up and move, and turn as far back as you can. Keep in mind that the balance of the waist remains. When you are in this second phase breathe in.
In the third phase, exhale and lean forward and do the right palm near your right hand and do the same. And place the left hand on the left side and touch the surface. Stand in this posture for a while too.
Now breathe in. Ashwa is in operational mode. While folding his right foot, take a pair of both hands with a knee. Now kneel the left leg in the ground and try to lift your head as high as possible. Stay in this posture for a while.
Now breathe in, put the penal posture in the posture. That is, take your right foot back. In the penal posture, the whole body of your body should be in a flat mode, and your whole body weight should be on the hands and feet. The face should be in front of the face. Stay like this for a while
Come to Ashtanga posture, leaving the breath out in the sixth phase. This name has been given to this asana because in this post there are two toes of the foot, two drowsing, chest, two hands and chin (beard), total eight limbs are attached to the ground. In addition to these eight organs, no limbs occupy the ground and thus they wear the gesture. Stay in this state for some time.
Now in the seventh phase, breathe in, and in the Bhujanga Asana. This seat is also called as Cobra Asana in English. In the Bhujanga Asana, the feet of the feet are on the ground; the palms of both hands are on the ground and the portion from the knees to the navel is also attached to the ground. On the strength of the hands of the paws in the Bhujang posture, both the aneurysms have to be slightly raised, lifting the chest up, the face has to be raised in the sky.
Now come out in the mountain shape posture, leaving the breath out. In this posture hands and feet are on the ground. The head is to the right of the land.

yoga-surya namaskar
In the ninth phase, breathing again and now come in the direction of same posture. This time, while moving forward left leg, take a pair of two hands with a knee. Now kneel the right foot with the ground and try to lift your head as high as possible. Stay in this posture for a while.
In the tenth step, leaving the breath out and forward and bow and move in the hand Padasan posture. That is, take your right foot forward and give your right hand to the right leg, do your own palm land and do it. And put the left hand on the left foot near your left palm and do the same. Stand in this posture for a while too.
Take a breath in the eleventh phase and go hand in hand posture. That is, come in the second step posture. Take the hand up and do as much of the tax as you can. Keep the balance of the waist. Stand firm in this posture for a while.
Complete the Surya Namaskar exercise in the 12th phase of the Tadasana posture. Keeping the breath out in the tadasana, keeping the hand straight, the face has to be raised and kept standing. Keep the body straight in this posture.


HOW TO REDUCE BELLY FAT

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1. Eat For Good Health: If you want to reduce belly fat. You should Stop eating processed food. Eat unprocessed foods like Proteins. Meat, poultry, fish, eggs, tofu, Veggies like Spinach broccoli, salad, cabbage, Fruits like Banana, orange, apple, pineapple, pears.Good Fats like Olive oil, fish oil, real butter, nuts, flax seeds. Good Carbs like Brown rice, oats, whole grain pasta, quinoa.food for reducing belly fat

2. Avoid Doing Crunches: Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches. Crunches can also cause lower back pain, slouching shoulders & forward head posture.instead of doing crunches eliminate sugar and processed food in your daily life, it will reduce your belly fat very fast.

3.Limit Alcohol Consumption: To lose your belly fat, basically the main fact is that reduce the consumption of alcohol if you don’t reduce the quantity and regularly drinking alcohol then it will lead to creating a fat around your belly. once in a week is good but not to drink on a daily basis.

4. Eliminate Carbs: You need carbs for energy .but excessive carbs produce fat around your belly. Good quality of carbs like boiled brown rice, brown bread, sweet potatoes etc. Eat before 8 p.m so if you eat carbs it will easily digest until you go to sleep and fat will not be produced in your waistline. But there are two hours of gap between before you are going to sleep.

5. Eat More Protein: If you want to reduce your waist and you have not enough time to do exercises. Eat more protein because it will help to reduce your excess fat from your body. Eat fish, egg whites, chicken chest, and omega-rich foods and fruits like Soybeans, Walnuts, Salmon, Canola Oil, Sardines, Chia Seeds, Flaxseeds etc.

6. Eliminate belly fat by Strength training: Builds & maintains muscle, increases fat loss, helps to stick the diet, you do 45 mins a day regularly exercises it helps to reduce your fat and build your muscle also. Eat Healthier. Follow the nutrition diet chart. Eat breakfast. Eat every 2-3 hours. Proteins, veggies & fruits with each meal. Carbs eating after post workout only. Add Cardio30 mins in 5 days per week is sufficient to reduce your belly fat.

7. Keep your Goal Check:Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention,  light and your own perception. check the measurement By inch tape or with the help of clicking your pictures once in a week. Measuring Your Waist with in a two week so that motivation arisen and you will do more efforts towards your fat loss goal.

8. Drink lots of water: Many of us are chronically dehydrated. The amount of water each of us needs to drink for optimal health varies widely- even on an individual, daily basis – but a general rule of thumb is that your urine should be very light yellow or almost clear. Many things (vitamins, medication, health conditions, etc) can affect this so it’s always best to talk to your doctor about what might work best for your specific health.

loose belly fat with drinking water

9. Cut out the junk food:Avoid oily and starchy processed foods, mostly fast food is made  by white flour( which is also known as “Maida” in India) and this flour is not digested easily, it will take six months for digestion.so avoid these types of fast foods when you follow the fat free diet plan. Once in a month, you should eat a cheat meal because cheat meal is important if we do not eat cheat meal our body is not used to with, and whenever you eat a fast food after a completion of your goal after that fat will stored around your belly fat.so once in a month is recommended a cheat meal.

 

 


HOW TO BUILD MUSCLE

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The three main factors to stimulate muscle growth:

  • Progressive tension: This refers to progressively increasing tension levels in the muscle fibers. The most effective way to do this is to progressively increase the amount of weight you’re lifting over time.
  • Cellular fatigue: This refers to pushing muscle fibers to their metabolic limits through the no of repetition of actions. If you follow these three factors your muscle will automatically grow and they can be emphasized differently in your training. For example, high-weight training emphasizes progressive overload and muscle damage, and high-rep, “pump” training emphasizes cellular fatigue.
  • Muscle damage: This refers to the small tears in muscle fibers that are caused by high levels of tension. This damage is required for muscle repair, and if the body is provided with proper nutrition and proper rest, the muscle fibers will adapt to deal better with similar stimuli in the future (i.e., grow stronger and bigger).

 

Here are 7 tips that will help you to start to gain weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

Tip 1 One Hour Magic: You should be keeping whichever program you are doing not more than. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that proof, marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with other gym members.

body building

Tip 2 Get enough protein to support muscle growth: Aim for about 1 grams to 2 gram of protein per pound of body weight. For example, if you weight 190 lb, take in 144-190 g of protein every day. If you’re overweight, use your lean body mass as your bodyweight instead of your current weight. One ounce (30 grams) of cooked meat contains roughly 8 grams of protein. You should meet the 120-130 gram of daily goal with three 6-oz. steaks, assuming no other protein sources.

muscle building foodprotien rich food

Tip 3 Make Eating A Habit: Make an eating habit, it is necessary for making a muscle, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic factors. And in case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 small calorie meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Tip 4 Go to bed 30 minutes earlier: Recovery is essential for muscle growth, and there’s no better way to recover than by simply sleeping more. In a perfect world, you’d get eight to nine hour of sleep per night, but that’s not always realistic. You can, however, control when you go to bed, thereby giving you the best chance of getting as much sleep as you can. sleep at least 7-8 hours rather than wasting a time on watching a tv or wasting a time on social media.

Tip 5 Work each muscle 2-3 times per week: Bodybuilding programs are typically split up to hit each individual body part once a week. That means you go a long time between workouts for a particular muscle group. If you can only lift weights two times per week, try switching to full-body workouts where you work the entire body in each session. This way, you’ll hit each muscle two times per week. Perform one to two sets per muscle group. If you’re training four days per week, try an upper/lower split where you’re hitting each muscle twice a week with about five sets each. Increasing the frequency with which you’re working each muscle will allow you to achieve strength and muscle gains more rapidly.

Tip 6 Don’t neglect your legs: Even if your goal is just to have a big chest and biceps,squats and you forget about training legs. Firstly, muscle imbalances look bad, and secondly, heavy compound lower body exercises like the deadlight have an enormous impact on your overall muscular development, even in your upper body. There is necessary for leg exercise because it boosts your testosterone level, they promote the release of hormones that build size and strength.

 

Tips 7 Eat more on “off” days: Just because you’re not training today doesn’t mean you shouldn’t eat big. Your days off are when most of your muscle growth takes place—the recovery phase—so it makes sense to keep plenty of nutrients on hand for the body to make the most of. It’s fine—and probably prudent—to decrease your carb intake slightly on non-training days, as you don’t need the extra energy for training, but keep your protein high and make sure your overall caloric intake doesn’t drop by more than 500 calories.

 


FAT FREE FOODS

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12 Fat-Free Foods

The great idea is that always keep on your eyes on your fat intake on a daily basis, but be sure to make the difference between healthy fats and unhealthy fats. Get your recommended allowance of polyunsaturated and monounsaturated fats, when you consume of saturated fat in a limit quantity it will eliminate your trans fat completely. Here, is the list is given below of fat-free food with good qualities of nutrients food which will help you fit and maintained your cholesterol level.

1 GREEN TEA.                                  fat free tea

It contains no fat, and has so many antioxidants in it, it’s also known as the healthiest drink in nowadays.so you can get your green tea fix in any number of ways, including tea bags, or in the powdered form, it is easy to carry whenever you are going to anywhere. No matter which way you go you’ll be getting extra benefits with green tea than with other types of teas because it is not much processed than the other tea, though it retains its benefits and their antioxidants.

2.SKIM MILK.

Skim milk is also called fat-free milk.  it’s lower in fat and calories, and higher in calcium, than whole milk, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. If you’re working out and supplementing with protein shakes skim milk is a great mixer because of its added protein and nutrients with no fat.so always drink skim milk, whenever you feel hungry because it also reduced your hunger.

3.LENTILS.fat free lentils

Lentils are a good source of protein with also low in fat, they provide various kinds of great benefits like being high in fiber and helping to stabilize blood sugar levels. The best way to eat lentils is to buy them raw and cook them up as needed. You can simply boil them until they’re tender and serve them up. The best part about lentils is that you can usually find organic lentils in bulk at your local grain market or at the food store, and they are reasonable in price. They have many nutritional benefits other than the people who are eating a non-vegetarian food.

4.COTTAGE CHEESE.

Another option for fat-free food is cottage cheese, it is made by nonfat milk.you can buy from the food store and also buy from the online store. Cottage cheese has a good source of protein and can be used for weightlifting for build up your muscles. For Getting stronger or bigger muscles is the best way to boost your metabolism so that you burn up calories even while you’re resting and sleeping. Try this cottage cheese as an alternative for the whole milk cheese. You can eat with whole wheat bread, whole wheat pasta.

5.APPLES.

Apples are high in fiber and the good source of vitamin c. You can also incorporate it into your morning breakfast, or as part of your lunch. We can eat apples at any time because it is a fat-free food and there is various kind of benefits like it is a Great Source of Cancer-Fighting Antioxidants, Help Prevent Inflammation, it Fights Heart Disease, It Improves your Digestion, it Can Help You Manage Your Weight. It Can Help Fight Diabetes.in addition to being fat-free they’re also really a fat-free fruit.

6.ORANGES.

Oranges are a fat-free fruit that provides plenty of benefits, from the Vitamin C it is also good for your skin. It helps to reduce the chances of Stroke. One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day.it helps to reduce Blood pressure when you are taking regularly, One study has concluded that vitamin C from oranges could one day be harnessed to impair colorectal cancer cell. It is good for heart health. Just be sure to eat and make juice of oranges at home because Most conventional orange juices on the market are going to contain added sugar, which isn’t going to help your cause if fat loss is the goal.

7.SPINACH.

Spinach is a fat-free food. Many vegetables contain only trace amounts of fat, and spinach should definitely be eaten as part of a health-conscious diet because Spinach is Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. some people do want to eat spinach because they hate their smell, but if you want to have a fat free food this is the best food ever when we talk about in vegetables.

8.BROCCOLI.

Broccoli is another fat-free vegetable option that yields plenty of health benefits. In addition to being low in fat.fat free food broccoli It contains less than a gram of fat and is packed with fiber, protein, and Vitamin C.Broccoli is easy enough to serve up as a side dish, and you’ll find plenty of entrees that include broccoli in them in some way.

A vegetable stir-fry is one way to get a lot of nutrition without a lot of fat, and broccoli can be a big part of that. Adding boneless and skinless chicken breast to it will give it protein and help round out the meal without contributing to the fat content.

9.YOGURT.

Yogurt comes in a fat-free version when you are using a nonfat milk. This makes it a great option for adding in your morning and as well as in lunch.be sure not to consume a yogurt at night it is harmful to eat at night. Be sure to avoid the brands out there that are advertised as fat-free, but contain plenty of sugar or artificial sweeteners to make it taste better.but  always to eat a homemade yogurt because it is the best option rather than eating a synthetic yogurt from the market.

10.EGGS.

Eggs are rich in several nutrients that promote heart health such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial. Eggs are a useful source of Vitamin D which helps to protect bones, preventing osteoporosis and rickets. Shop wisely because the method of production – free range, organic or indoor raised can make a difference in vitamin D content. If you have high cholesterol level do not consume whole egg, only eat egg whites.

11.BANANAS.

Bananas have just a smidgen of fat, and can essentially be considered fat-free.it keeps maintaining our body water consistency. It is loaded with essential vitamins and minerals such as potassium, calcium, manganeseiron, folate, niacin and B6. These all contribute to the proper functioning of the body and keeping you healthy. The high content of potassium in bananas makes it a super fruit. They’ll give you energy without making you feel hungry you can eat, not in a large quantity. only one banana in a day is sufficient for body and it played a vital role in fat-free diet along with it reduce your appetite.

12.SWEET POTATOES.

Sweet potatoes are also a fat-free food and are a top carb for weight loss.it is rich in fiber and full of  Full of antioxidants and it is easily available in your market. coming to the point of nutritional benefits it includes vitamin A, C and an excellent source of magnesium. This means sweet potatoes are a good choice for those trying to maintain more even blood glucose levels. Maintaining balanced blood glucose will help to keep hunger levels calm and energy high.

 

 


“EAT BEFORE 8 PM”

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5 Reasons you should not eat after 8 P.M.

 

Reason #1 – Avoid nighttime heartburn.

Studies show that If you were eating at late night keeps your stomach upset, producing continuous gastric acids in excessive amounts. When you lie down on bed shortly after having a meal, the acids are produced into your lower esophageal sphincter, irritating the latter resulting in heartburn. This also happens when you lie down on your stomach. To prevent from this occurring, food should be eating before 8 P.M.

BE FIT BY EAT CLEAN

Reason #2 – Take a good night’s sleep.

Studies show that eating does have an effect on your sleep since those who ate late at night had a difficult time going into good sleep. It is because when you ate close to your bedtime your stomach is still working hard to digest your food, during this time your stomach is required to rest. In effect, sleep deprivation slows down your metabolism and when your metabolism is not working properly leads to weight gain.

Reason #3 – To prevent weight gain.

If you want to control your weight then eat before 8 P.M. Studies revealed that there is a relation between eating especially large meals a late night and weight gain. When you eat late at night, it causes the rising of triglyceride levels which in turn signals the body to store fat within 48 hours. Since no physical activity is done during nighttime, the fats remain in our body without being burned. that is why your weight will increase.

Reason #4 – To abstain from Excess of eating.

When you eat beyond 8 p.m. There are chances that you feel too hungry that you forget to consider your caloric intake. Due to the need to satiate yourself after a long gap from your last meal you eat more than necessary. This ensures that unwanted calories will be consumed then stored as fat once it is processed.

     LIGHT FOOD

Reason #5 – To decrease the risk of having diabetes.

The last Reasons is, to lower your chances of contracting diabetes. This is important if you eat your dinner late night despite not consuming anything for about 5 hours prior. This causes your insulin level to spike over a period of time, leading to diabetes. Developing a healthy schedule for your dinner which is ideally before 8 p.m. is indeed beneficial. It is the key benefits of weight loss and also helps you a healthier.

So keep in mind if you have not the time to eat before at 8 p.m., and you have a busy schedule. so you can eat a light meal like fruits(not banana), nuts(almonds, cashew, raisins, peanuts) 100 grams recommended, dairy products like low-fat milk, and cottage cheese, salad, dark chocolate. these are the rich and good source of nutrient and have a sufficient amount of protein that human body needs. Always focus on your late night meal if you are not eating before at 8 p.m.then you are gaining a weight, follow the above-mentioned diet which helps you to keep fit.


BE LEAN WITH EAT CLEAN

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1. DIVIDE YOUR MEAL: If you want to be fit, whether you are losing your weight or building a muscle divide your meal into 6 phases but not to eat too much on that 6 times. It will help you because when you ate 6 small meals throughout the day.it will digest the food properly, rather than you ate 3 meals in a day. Food will be digesting accordingly but keep in mind avoid junk food.

2. THINK BEFORE YOU EAT: Always think before you going to eat some oily and fast food, one cheat meal (fast food) in 15 days is sufficient but not on a regular basis. If you want to be healthy and strong your immune system it is necessary to avoid junk food. So analyze what you are eating and why you are eating, then you will not eat what types of junk food.

PROTIEN DIET

3. CALCULATE YOUR MEAL: We must have to take that amount of food which is sufficient for our body and can easily be digested by our body as an excess amount of food or bad quality one will welcome disease in our body only. One should calculate what amount of carbohydrates, protein, vitamins, and fat required on daily basis. A body needs 30% protein, 40% carbohydrates, and 30% fat. So if you consume 2000 calories, about 600 should come from protein.

4. ELIMINATE SUGAR FROM YOUR DIET: Do not eat sugar and sugar refined product or drinks, because it is an empty calorie .the majority of foods with empty calories are those that contain added fat and sugar, especially in foods that include lack of nutritional values. As a result, those calories will be stored as fat, which can attribute to weight gain. We should take sugar from fruits instead of eating sugar.

 

black coffee

5. DO SOME EXERCISES: Do some physical activities like running,skipping rope,walking,playing game whichever you like to play, it is necessary because it helps to reduce the possibility of diseases and as being obese you have lot of diseases like heart attack, sugar, blood pressure etc.so indulged in any kind of exercises. If you don’t have time for exercises then do at least 10,000 step a day.


CROSSFIT EXERCISES FOR ABDOMINAL

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In this busy life, there are many people who are suffering from the obesity and want to reduce their weight but they are not able to find a perfect solution for that, there can be many reasons as some people don’t have time or some have time but don’t like to do so much hectic or complicated exercises .So for those people who want to stay healthy and look fit, I have some CrossFit workout for their healthier body so that they can look smart, healthy and most importantly in shape. And also various exercises are given below, which helps to reduce your excess fat quickly.

crossfit exercises for abdominal

 


TRAINING FOR STRENGTH

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HOW TO BECOME THE MASTER OF LIFTING THE WEIGHT.

Strength training becoming essential nowadays, as young people want to look smart and be fit and for this they used to join gym but joining gym is not the final step, it is important to do all exercises and workout in the gym under supervision because it will be more dangerous to lift weight, for example, in a wrong way. It can give you lifelong injury also… So you must have knowledge about everything before you join the gym. Here below the guidelines are given for the lifting process.

GUIDELINES FOR STRENGTH TRAINING(LIFTING)

 

1. FOLLOW THE LIFTING RULE OF “30”: “Beginner should aim that they follow the path of lifting “30” because it will help to grow your muscle, as well as enhancement of your body, results shown into your body. but do in a concentrated form; squeezing is a very important part while you lifting a weight. first set with lightweights, and in second set increase 20%of weight, last in third one increase 25-30% of weight.

 2.FORM FIRST-ALWAYS: “Technique is always very more important than the weight on the barbell rod or dumbbell”.This doesn’t mean that you use very tiny and little featherweights. It means to use the most amount of weight you can handle within a perfect form for the set amount of reps.” By doing so, you’re letting your body reinforce the way it should be moving. good posture is very necessary while doing weight training because the results are not shown to your body if you are not using proper techniques.

squat(strength training)

3. DO EXERCISES UNDER THE SUPERVISION OF EXPERT(TRAINER): It is necessary while you are lifting a weight you should have a trainer with you. because for the chest press, shoulder press or while doing a squat a supporter is needed, so it reduces the chances of injuries, on the other hand, the trainer also motivates you while lifting a weight.so keep exercise under the supervision of experts.

DIET GUIDELINES

1. EAT HEALTHY NOT EAT LIKE A JERK: To get as strong as Arnold, you need to optimize recovery, and the first step to doing that is making sure that you’re eating a good quality of food. “if you are fit that doesn’t mean that you can eat whatever you want to eat, your nutrition level should be healthy, natural foods that come from the earth have good source of nutrients and protein.” Think grass-fed steaks, sweet potatoes, organic eggs, pulses, oats and whole-grain bread, and quality fats from homemade butter and nut butter.

2. DO NOT USE SUPPLEMENTS: “Don’t waste your money on buying fake supplement because it affects your stomach and as well as the lever. Supplements can help when you have followed a good diet. but instead of eating a supplement you can also eat egg whites and chicken breast as they are good and have a high amount of proteins. Use Whey protein, if you want to buy a supplement, but beware there are lots of fake product available in the market, purchase from only registered food supplement shop.

3. CALCULATE YOUR CALORIES: “If you want to get healthy and strong, you have to eat around 3000calories in a day, because while you are growing a muscle need lot of calories to intake, protein is the most important macronutrient to consume, with carbohydrates and fats. firstly make a bulk body because if you are going to build a muscle there is some fat also develops in your body. so bulk firstly make a muscle after that cutting your fat around your body. and always be the focus not to eat too much only 10-11 calories per body weight is necessary for building a muscle. track your weight and then go with this step.