Saturday, June 2, 2012

Yoga for Weight Loss: What you need know to succeed

Welcome back folks.

Okay, let’s cut right to the chase for how Yoga for weight loss works.
We’ve gone over the sun salutations and if you are anything like me, you probably tried them out and are sold on Yoga ‘the stretching’ exercise actually burning calories.

Now let’s target the trouble spots.

Poses for Trouble Spots when Using Yoga for Weight Loss:

1. Abdominal Region: The Forward Bending Pose, the Bow Pose, the Peacock Pose, the spinal twist and the Triangle Pose.

2. The Arms: Definitely the Peacock Pose! the Wheel Pose, the Crow Pose, the Side plank Pose and the 4-limb Staff Pose.

3. The Thighs: The Bow Pose, The Shoulder-Stand, the Hero Pose, the triangle and wheel poses.

4. Love Handles: The spinal twist, the triangle pose, (with practice) the Side Crow Poses, (for ease) The Side plank pose.

I realize the spots above are the ones most of us seem to target when trying to lose weight, so I have made sure to go over them first.

I’m under the impression that if you had searched in google or done some research on Yoga for weight loss, you must have gotten some degree of information on the poses above, or signed up for a class, bought a Yoga DVD, something to learn some more about it, which is why I did not go over each pose in detail. But trust me, they are indeed very easy. I will emphasize though, performing the Sun Salutations (upwards of 24 rounds) should be your main focus in using Yoga for a weight loss regimen, even before the other poses.

This too will help: One pose that some Yogis and Yoginis state to be a versatile enough pose for the whole body will be the Shoulder-Stand. It is best practiced with its counter poses, in fact, since these poses have effects on the meta-physical and spiritual aspects of our lives, it will be safe to say never execute a yoga pose without counter posing it. You may throw some things out of normalcy.

Here’s a brief overview on the Shoulder-stand as a yoga pose for weight loss:
Spread a thick blanket on the floor and place your yoga mat on it. Lie on the back. Slowly raise the legs. Lift the trunk, hips and legs to a vertical position. Rest the elbows firmly on the floor and support the back with both hands. (See the Illustration for Proper Execution).  Raise the legs till they become vertical. Press the chin against the chest. This is the chin lock. While performing this pose, the back of the neck, the posterior part of the head and the shoulders should touch the floor. Breathe in counts of 5-5-5 (inhalation, retention and exhalation). Don’t allow the body to shake. Its counter poses are the bridge and fish poses which will target your forearms/thighs and chest/neck respectively.

As I promised; here is the Breath of Fire breathing exercise that you can add to your yoga practice to speed up the burning of calories. (Doesn’t the name alone tell you something…?)

Breath of Fire Exercise (aka Kapalabathi or Bellows Breath)

-Take a few breaths and see that the diaphragm is moving properly.  Now with the eyes closed (as they should be when performing all breathing exercises) make a sudden contraction of the abdomen with a backward push. This leads to a sudden yet firm expulsion of stagnant air from the lungs.
-Now follow this with a sudden relaxation (which naturally makes the new air rush in) now perform the exercise in this manner: passive inhalation and active expulsions at a rate of sudden abdominal push per second one after the other. A round should have 15-20 expulsions. Do not exceed 3 rounds

-You may gradually increase to 120 expulsions per round and then perform only 2 rounds. (As soon as you are doing 50 expulsions per round, do not exceed 2 rounds!) Between each round take a pause for about 30 seconds of normal breathing.

Now, there you have it, the information needed to get you started on the use of Yoga for weight loss: The poses for the trouble spots, the bellows breath, the shoulder-stand and the almighty Sun Salutations.

Remember, for the same reasons Hippocrates-the father of Medicine stated: “Let your foods be your medicine and your medicine your foods”, you’ve got to include a proper diet when seeking to lose weight with yoga. Keep in mind this is an all too important limb of this exercise so, there’s no way around it friends. (But I’m sure you know that already)

So strike a pose, and see for yourself how Yoga for weight loss can be an effective and safe choice.

Your Three-Step Fat Attack - Part One of Three

Today you are reading Part One. This is a Three-Part article.

With so many varying recommendations on how to approach losing your body fat, many crucial details tend to slip into through one ear, yet right out of the other, quick, fast, and in a hurry. Yes, it’s true that you hear so many conflicting ideas about health, diet, fitness, and weight management. Why does so much instructional or informational variation exist? Which parts are factual? What are the concepts, ideas, or truths that can really help you?

Likely, the GREATEST fact you can benefit from right away is the following: to lose body fat assuredly, you need a three-part fat attack strategy, and your methodological system needs to be a truly solid one. The three parts, of course, you already know WHAT they are. However, what you are more likely to lack is acute and chronic skill or savvy regarding exactly HOW and WHEN to mix these intricately related weight loss pieces together.

Let’s explore each one here, just a little, that is, 1) diet-foods-nutrition, 2) physical action-movement-exercise; and 3) reeducation-strategy-knowledge acquisition/enhancement/upgrading. Perhaps there’s a clue for you in the fact that the latter of these vital elements above is quite lengthy.

Here's one solid scientific fact you might observe. You are more likely to adopt and adhere to solid diet or exercise lifestyle when you educate yourself. You grow more, when you know more... about your approach, your limits, your potential, and your benefits.

Occasionally, you may tend to ignore important and crucial facts about fitness or nutrition. At times you just can't help that. It's a small part of human nature. Plus, you probably hear a lot of "crap" these days, particularly concerning “carbs – to be or not to be,” and/or the “best and only time of day to exercise.” After a while, though you don't really want them to, your ears simply become numb to the barrage of junk information. Then, you assume that no one really knows what they're talking about anymore. You might even mistakenly include accredited professionals into that stereotype, too. Perhaps, you even express your own opinion as true fitness fact without receiving support from science and community.

Time after time, you try things that don't work. Yet, once in a while, you try something that does. Is what you tried still working for you? Probably not. Consider cutting to the chase about excess, loose tissue... hanging around in places you don't want it to. Your formidable enemy is likely to be "saturated" fat. Here's a professional tip that can help you now and far into your future. Gain a thorough understanding of this "Three-Step Fat Attack" concept. It’s a relatively new concept, yet the power lies in the fact that although each area can afford you some weight loss productivity, combining the three yields geometrically improved results.

It might not be such a natural tendency for you to try new things. You may not even have the luxury of acquiring formal knowledge on nutrition, fitness, or weight management. That leaves you with trial and error as major modus operandi. Then, your weight loss solutions stem from incorrect data such as: rumors, old tales, things that you have "heard about," or just plain old advertising hype.

(Believe it or not, we’re still talking about part three – reeducation-strategy-knowledge acquisition/enhancement/upgrading – because all of the above has to do with know-how and knowledgeable approach to weight loss, avoiding unnecessary time, trouble and effort.)

Now's your time to concentrate on a focused, weight management approach that works with long-term reliability. What you need is plain and simple. However, you need to realize right now that you can easily fall into one not-so-obvious trap. This trap catches most people who are seeking solutions to a diet or exercise problem. You can avoid it from now on. That common trap is NOT REALLY UNDERSTANDING THE INFORMATION YOU RECEIVE, underestimating it, or taking it for granted without deeper exploration, inspection, and investigation.

Yes, this is where you can place your focus... on increasing comprehension. And, how can you grasp complex details without expanding your ability to process that knowledge? Easy. Learn about it. This moves us to the very first step in your "Three-Step Fat Attack," which follows:

1. Read.

2. Apply.

3. Maintain.

Yes, it's that simple. Yet, do you really understand it? First, here's an easy way to remember it... you have to RAM this approach into your arsenal of diet exercise tools. That's right. RAM IT IN! Here's your detailed breakdown for R. A. M.:

STEP ONE - "R." = "Read accredited sources of information."

You can expect to find that these sources might be slightly "unpopular." Now, understand what "unpopular" really means. Unpopular simply means this type of news is not sitting out on the stands just waiting for you to pick it up. This is not the dazzling, interest-grabbing, highly publicized, or TV advertised gossip. Accredited, accurate, helpful, long-lasting, scientific data is not so easily located. You have to find it. You have to do your homework. Do some research. Yet, even with research, you need to have a central idea of what you are looking to explain.

We’ll explore the weight loss difficulty involved and the viable solution in Part Two.

Your Weight Loss Program in as Easy as a Week

The idea of the weight loss program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising.  The weight loss program’s objective is to get rid of the excesses in your body, the excess fat.  Not the healthy and lean muscle tissues and body fluids. 

The weight loss program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body.  It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program. 

It is important that when starting on any weight loss program, one should be positive enough to work for the results.  Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand. 

Stretch and stretch some more.  Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

It is also not advisable for anyone to try too hard.  Everything should be done in moderation.  Find the level of exercise and training that suits you.  It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge. 
The first week

The first day of the weight loss program involves a long and steady walk in a little over twenty minutes.  After the walk, follow it up with a good stretch.  This takes so little of your time for the first day.  In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout.  This maintains your strength to be able to go through the whole weight loss program for the week.  On the third day, a brisk walk or jog for ten minutes is in order.  For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch.  This lag time should be used wisely though to sort out any negatives in your mindset.  The fifth day starts with a good ten minute walk.  Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming.  To avoid boredom, do not be afraid to try something new.  The last day of the week is a time to solicit the support of the people you care about.  Spend time with them or get them to be with you in your long walk.  Again, follow up your walk with a light upper body workout. 

This is just the beginning though.  If by this first week you are able to stick to the weight loss program, you have a great chance to further boost your weight loss and stay with the program until you achieve your desired result.  Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now!   Patience is a virtue.  The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it. Stick to the weight loss program and you will lose weight.

Zone Diet - Criticism

One diet may not work or suit on everyone. The Zone Diet Plan is a moderate plan to be followed.

The Zone Diet does not only calcuslate fat and protein match but relates calorie burn as well. It considers the significance of other ingredients as well to maintain a balanced diet. The Zone Diet will highlight the use and side effects of fats proteins, and unlike others, of carbohydrates as well. Carbohydrates affect the hormonal activities and the level of insulin in a human body. A disturbance in these internal systems leads to heart diseases and cancers. This is what the Zone Diet takes concern of.

A Zone Diet will suit every being as it keeps a balance between fats, proteins, carbohydrates and all other healthy ingredients. This balancing gives a healthy development of hormonal activities along with a loss in weight.

Despite the fact that The Zone Diet stresses on the consequence of carbohydrates for affective hormonal activities involving the hormones like Eicosanoids that relates to different metabolic courses but its shortage is also related to chubbiness and many other diseases. Nevertheless, there is no scientific confirmation for the remarks suggested by the Zone Diet plan.

Friday, June 1, 2012

Weight Loss Tips

Are you looking to lose weight to improve your appearance, your health, or even both?  If you are, you may be looking for advice.  The good news is that there are a number of tips that you can use to help you successfully lose weight and hopefully achieve your weight loss goal.

When it comes to losing weight, the best thing that you can do is eat healthy. Eating healthy involves watching the foods that you eat, not necessarily how much food you eat.  Of course, you may want to restrict the amount of foods that you eat, when on a diet, but it is more important to focus on the foods that you do eat.  For instance, if you were to eat fruit instead of chips, you could have more fruit snacks with your meals than you would be able to if you were just to eat junk food.

Since eating healthy is an important component of losing weight, you may be wondering how you can go about doing so.  One of the first things that you should do is find and familiarize yourself with healthy meals. You can do this by way of standard internet search or by buying a collection of healthy eating recipe books.  To reduce the boredom often associated with healthy eating, especially if you are not use to it, it is important that you “spice,” up your foods and try to not eat the same meals over and over again each week.

In connection with healthy eating, regular exercise is also important to weight loss.  If you are looking to lose weight, you should start an exercise plan for yourself.  Exercise is important as it burns off calories.  When you burn calories, the amount of calories that your body absorbs decreases. This is, essentially, what makes it possible for you to lose weight.  If you haven’t been exercising regularly in the past, it is important that you take it slow. Exercise is a great way to lose weight, but you do not want to overdo it, especially at first.

If you don’t currently have an exercise plan or program in place, you may be wondering more about what you can do.  One of the many ways that you can go about finding exercises or workouts to do is by buying a collection of fitness magazines. Many fitness magazines have detailed exercises outlined in them, often accompanied by pictures.  You may also be able to find free instructional workout videos or exercise moves online.  As a reminder, it is important to start out slow or at least start with exercises that would be easy for you to.

Eating healthy and regular exercise are both important components of losing weight, but there are additional tips that you can use to help you lose weight.  One of those tips involves finding a workout partner or a workout buddy. This is a person who can exercise with you, whether your exercise involves visiting a local gym or just going for a walk at a local shopping center.  Having a workout partner may help to keep you motivated and it may help to keep exercising and losing weight fun and exciting for you.

Another way that you can go about successfully achieving your weight loss goal is by “spicing,” up your exercises. As previously mentioned, you can use the internet or fitness magazines to find workouts for you to do at home.  To help reduce the boredom often associated with exercising you will want to change up your exercises, often on a daily basis. For instance, one day you may want to use a treadmill, the next day you may want to lift weights, and the next day you may want to do an exercise DVD, and so forth.

You should also consider making exercise and healthy eating logs or journals for yourself. These items can be used to track your progress. If you have a good week, like one where you completed all of your exercises, you may want to think about rewarding yourself.  Your reward doesn’t have to include food; it can be something as simple as a sticker or treating yourself to a movie.  Journals and logs have been known to help many individuals looking to lose weight and it may be able to do the same for you.