Hi every body i am sorry to inform you that now i am involved in a completely new project in our company, where for the first time i have been appointed as a project leader, so i hardly manage a single minute to update this blog. but i promise that i will update it within a month with completely new zeal.
Hope you will be in touch.....
Saturday, June 2, 2007
Monday, April 30, 2007
Inhale Right, Exhale Right and Fell Free….
Yoga and Breathing exercises are the most safest way to control your body. Not only it it is helpful for your body but also it will increase your mental strength as well. We, Indian people inherit Yoga from our ancient generation. Here Yoga has a great value in our lives. From my personal experience I can say that it will not present any side-effect if you suddenly drop your physical training due to some reason – as it happens in case of weight training. I saw many people who after leaving their weight training after a certain days have suffering lots of side effect. So I am requesting all of you to continue Yoga & Breathing exercise daily – according to your requirement, but do it properly.
Today I will give some Breathing Exercise technique – to flush out all the detoxification, all the distress from your body-mind-soul. Before start I would like to tell you that Breathing exercise is known as Pranayam – so I will use this term. Please follow it –
Bhastria Pranayam
Sit in comfortable asana like padmasana or sukhasana, back straight and eyes closed. Now form the gyan mudra and place your hands on your knees. Exhale to your maximum capacity throught both the nostrils, then inhale through both nostrils with full force. Repeat this process continuously till you feel tired. First, do it slowly, then speed up gradually. Maintain a rhythmic pattern; the time taken to inhale should equal that taken to exhale. And remember, when you breath in, your lungs should expand, not your belly. Similarly, when you breath out, your lungs come back to their original position. Do this process, according to your capacity, 30-40 times.
Caution! Those suffering from high blood pressure, heart problems and
migraine should do this pranayam slowly and without undue force.
Benefits: This supplies maximum pranvayu to the body and removes impurities,
thus purifying the blood. It balances the body’s vata, pitta and
kapha. It improves concentration prower. It is beneficial in
constipation, indigestion, obesity, asthma, low blood pressure and
depression.
Bhramari Pranayam
Sit in sukhasana or padmasana. Keep your back and neck straight and breathe normally. Close both ears with your thumbs. Keep your index fingers on your forehead near the agya chakra and the remaining three fingers on your eyes. Eyes should be closed. Exhale completely, then inhale slowly and fill your lungs with air. As you exhale slowly, hum like a bee. Focus your attention on this sound. Repeat 10-12 times.
Benefits: It counters material problems like tension, stress, anxiety, insomnia
and nervous weakness. It also improves concentration and mental
stability.
==================================================
From this post I am going to introduce a new section which is known as “DO U KNOW”. Here you will get a valuable information about anything related to your good health. Or you can say that it’s tips section – I know that this tips will definitely help you.
DO U KNOW –
Spinach: The Wonder Veg!
Researchers have identified at least 13 different falconoid compounds in spinach that function as antioxidants and as anticancer agents. The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cell and in studies on mice, to reduce skin cancers. A study on adult women in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer. The vitamin K provided by spinach – almost 200 percent of the Daily Value in one cup of boiled spinach is important for maintaining bone health. Vitamin K activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired.
Today I will give some Breathing Exercise technique – to flush out all the detoxification, all the distress from your body-mind-soul. Before start I would like to tell you that Breathing exercise is known as Pranayam – so I will use this term. Please follow it –
Bhastria Pranayam
Sit in comfortable asana like padmasana or sukhasana, back straight and eyes closed. Now form the gyan mudra and place your hands on your knees. Exhale to your maximum capacity throught both the nostrils, then inhale through both nostrils with full force. Repeat this process continuously till you feel tired. First, do it slowly, then speed up gradually. Maintain a rhythmic pattern; the time taken to inhale should equal that taken to exhale. And remember, when you breath in, your lungs should expand, not your belly. Similarly, when you breath out, your lungs come back to their original position. Do this process, according to your capacity, 30-40 times.
Caution! Those suffering from high blood pressure, heart problems and
migraine should do this pranayam slowly and without undue force.
Benefits: This supplies maximum pranvayu to the body and removes impurities,
thus purifying the blood. It balances the body’s vata, pitta and
kapha. It improves concentration prower. It is beneficial in
constipation, indigestion, obesity, asthma, low blood pressure and
depression.
Bhramari Pranayam
Sit in sukhasana or padmasana. Keep your back and neck straight and breathe normally. Close both ears with your thumbs. Keep your index fingers on your forehead near the agya chakra and the remaining three fingers on your eyes. Eyes should be closed. Exhale completely, then inhale slowly and fill your lungs with air. As you exhale slowly, hum like a bee. Focus your attention on this sound. Repeat 10-12 times.
Benefits: It counters material problems like tension, stress, anxiety, insomnia
and nervous weakness. It also improves concentration and mental
stability.
==================================================
From this post I am going to introduce a new section which is known as “DO U KNOW”. Here you will get a valuable information about anything related to your good health. Or you can say that it’s tips section – I know that this tips will definitely help you.
DO U KNOW –
Spinach: The Wonder Veg!
Researchers have identified at least 13 different falconoid compounds in spinach that function as antioxidants and as anticancer agents. The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cell and in studies on mice, to reduce skin cancers. A study on adult women in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer. The vitamin K provided by spinach – almost 200 percent of the Daily Value in one cup of boiled spinach is important for maintaining bone health. Vitamin K activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired.
Your suggestion is very important for me if want to know any thing extra about Yoga or Pranayam then please ask me through comments, I am here ready to satisfy you….. So please don’t forget to leave your valuable comments
Thursday, April 19, 2007
Tips & Tricks To Stay Fit
Hi everybody hope you are all well. Always try to be happy, because you know a happiest person has 6 times less probability of heart attack. So enjoy your life as you never before. After your working hour spent maximum time with your family. If you have kids then spent minimum of half-an-hour daily with your baby – this will help you to reduce you stress level as well as this will burn your calories. If it is possible then go for a very short holiday tour on every week end or in alternative week end.
In this post I will give you some tips or you can say it ‘Magic mantras’ to stay fit.
Move More
With the grace of modern technology – hardly move our body to do even a minimum job like changing TV channel, changing AC temp etc.
So make it a daily challenge to find ways to move your body. Climb stairs instead of using escalators or elevators. Walk your dog, chase your kids, toss balls with friends and mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Move in small increments of time. It doesn’t have to be an hour in the gym or a 45 min aerobic dance class or tai chi or kick boxing. But that’s great when you’re up to it meanwhile, move more.
* MAGIC MANTRA – BEND IT LIKE BECKHAM.
Cut Fat
Are you a food lover – then now its time to control yourself. Avoid fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low-fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat-free cheeses and mayonnaise.
* MAGIC MANTRA – LEAN, MEAN, FAT-BURNING MACHINE….. THEN BE ONE!
Quit Smoking
The jury is definitely in on this verdict. Smoking is harmful to your health, so beware. A modern research shows that every one cigarette reduce 7 min from your total life span. And it can leads you to cancer. So leave this habit.
* MAGIC MANTRA – GIVE UP JUST ONE CIGARETTE…. THE NEXT ONE.
Reduce Stress
Easier said than done, stress busters come on many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 min a day doing something you like – soak in a hot tub, walk on the beach or in a park, read a good book, visit a friend, play with your dog, listen to soothing music, watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count one to 10 before losing your temper or getting aggravated. Avoid difficult people when possible.
* MAGIC MANTRA – WHEN SEEING RED, THINK PINK CLOUDS… THEN FLOAT ON THEM.
Protect Yourself From Pollution
If you cant live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy through fares. Exercise outside when the smog is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It’s a good pollution and dirt from the street deterrent.
* MAGIC MANTRA – ‘SMOKE GETS IN YOUR EYES’… AND YOUR MOUTH, AND YOUR NOSE AND YOUR LUNGS AS DO POLLUTANTS… HUM THE TUNE DAILY.
Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps its because people who floss tend to be more heath conscious than people who don’t.
* MAGIC MANTRA – FLOSS AND BE YOUR BODY’S BOSS.
Avoid Excessive Drinking (Alcohol)
While recent studies show a glass of wine or one drink a day(two for men) can help protect against heart disease, more tan that can cause other heath problems such as liver and kidney disease and cancer.
* MAGIC MANTRA – A JUG OF WINE SHOULD LAST A LONG TIME.
Work Out At Work
If getting busy in the garden is only a dream, as you spend most of your time behind a desk, don’t despair! Get up, stretch and walk around at least once an hour. While sitting stretch your legs, flex your feet and circle your ankles. Run errands, fetch the post and always try to get out for a walk during lunch break.
* MAGIC MANTRA – DON’T LET WORK BE YOUR EXCUSE FOR BEING UNHEALTHY, FLEX YOUR MUSCLE WHILE WORKING.
Have A Fitness Social
You’re probably already having a holiday lunch or brunch with friends, so go as a group to a yoga or Pilates class beforehand for a relaxing pre-holiday stretch session. The average human tendency is to get bored in some time if they alone go for a morning wlk or a gym. Having a company helps you to have fun and stay in routine.
* MAGIC MANTRA – MAKE YOUR JOURNEY TO HEALTHY LIFE A FUN-FILLED AFFAIR.
In this post I will give you some tips or you can say it ‘Magic mantras’ to stay fit.
Move More
With the grace of modern technology – hardly move our body to do even a minimum job like changing TV channel, changing AC temp etc.
So make it a daily challenge to find ways to move your body. Climb stairs instead of using escalators or elevators. Walk your dog, chase your kids, toss balls with friends and mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Move in small increments of time. It doesn’t have to be an hour in the gym or a 45 min aerobic dance class or tai chi or kick boxing. But that’s great when you’re up to it meanwhile, move more.
* MAGIC MANTRA – BEND IT LIKE BECKHAM.
Cut Fat
Are you a food lover – then now its time to control yourself. Avoid fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low-fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat-free cheeses and mayonnaise.
* MAGIC MANTRA – LEAN, MEAN, FAT-BURNING MACHINE….. THEN BE ONE!
Quit Smoking
The jury is definitely in on this verdict. Smoking is harmful to your health, so beware. A modern research shows that every one cigarette reduce 7 min from your total life span. And it can leads you to cancer. So leave this habit.
* MAGIC MANTRA – GIVE UP JUST ONE CIGARETTE…. THE NEXT ONE.
Reduce Stress
Easier said than done, stress busters come on many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 min a day doing something you like – soak in a hot tub, walk on the beach or in a park, read a good book, visit a friend, play with your dog, listen to soothing music, watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count one to 10 before losing your temper or getting aggravated. Avoid difficult people when possible.
* MAGIC MANTRA – WHEN SEEING RED, THINK PINK CLOUDS… THEN FLOAT ON THEM.
Protect Yourself From Pollution
If you cant live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy through fares. Exercise outside when the smog is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It’s a good pollution and dirt from the street deterrent.
* MAGIC MANTRA – ‘SMOKE GETS IN YOUR EYES’… AND YOUR MOUTH, AND YOUR NOSE AND YOUR LUNGS AS DO POLLUTANTS… HUM THE TUNE DAILY.
Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps its because people who floss tend to be more heath conscious than people who don’t.
* MAGIC MANTRA – FLOSS AND BE YOUR BODY’S BOSS.
Avoid Excessive Drinking (Alcohol)
While recent studies show a glass of wine or one drink a day(two for men) can help protect against heart disease, more tan that can cause other heath problems such as liver and kidney disease and cancer.
* MAGIC MANTRA – A JUG OF WINE SHOULD LAST A LONG TIME.
Work Out At Work
If getting busy in the garden is only a dream, as you spend most of your time behind a desk, don’t despair! Get up, stretch and walk around at least once an hour. While sitting stretch your legs, flex your feet and circle your ankles. Run errands, fetch the post and always try to get out for a walk during lunch break.
* MAGIC MANTRA – DON’T LET WORK BE YOUR EXCUSE FOR BEING UNHEALTHY, FLEX YOUR MUSCLE WHILE WORKING.
Have A Fitness Social
You’re probably already having a holiday lunch or brunch with friends, so go as a group to a yoga or Pilates class beforehand for a relaxing pre-holiday stretch session. The average human tendency is to get bored in some time if they alone go for a morning wlk or a gym. Having a company helps you to have fun and stay in routine.
* MAGIC MANTRA – MAKE YOUR JOURNEY TO HEALTHY LIFE A FUN-FILLED AFFAIR.
Saturday, April 7, 2007
How to overcome overweight
Hi, how are you. Hope my last post was quite helpful for you. Did you judge yourself whether you are over weight or not? Well in this post I will discuss about some exercise and dieting.
Exercise
This the oldest and most well known weight control method. Exercise burn excess calories and also helps to build stamina. So make it habit to do exercise daily. It will be good for your health if you do exercise in morning. Here’s a secret tips for good health and looks – go early to bed at night and rise early at morning. Generally fat grows in different portion of your body. So depending on that you have to follow different types of exercise. Lose belly is a very problematic matter for all of us. Here as some yogic exercises for that perfect curve.
TRIKONASANA –
* Stand straight with legs wide apart and hands stretched out.
* Without bending your knees, bring one hand down towards the
opposite ankle.
* Hold the ankle and rise the other hand up. Turn your neck and
look towards the upturned hand.
* Hold this posture for 10-13 seconds.
* Repeat on the other side
Benefits : apart from reducing waistline fat, this tones and massages the internal organs in the abdominal area. It also increases the respiratory capacity of lungs.
Caution : People with severe back conditions should not perform this posture.
SWETASANA -
* Lie on your side with the body-line straight, bottom hand
stretched out in front and the other hand supporting your
head from below.
* Simultaneously, raise top leg and upper body, making a
contraction in your side.
* Return to starting position.
* Exhale through contraction and inhale as you go down.
* Repeat 20 times on each side.
Benefits : Stretches the sides and removes excess weight. Strengthens the inner thights. Tones the entire body.
Caution : Do not strain neck.
KATI CHAKRASANA –
* Strand with feet apart.
* Bend elbows, place the right palm on the opposite
shoulder and wrap the left arm around the back.
* Twist the body and head towards left and over the left
shoulder as far as possible.
* Hold the posture for 10-30 seconds, breathing normally.
* Repeat on the other side.
Benefits : Corrects posture, tones body and relieves back stiffness and pain.
Caution : Do not strain.
At the first stage try out these three exercises. Latter I will introduce more exercise to get a perfect slim toned body. I am sorry to inform you that my web cam in not working properly that’s why I am unable to upload any picture of these yoga. But I promise, within next few post I will update photos.
Dieting
In modern times, dieting has become synonymous with starvation. Dieting actually means healthy eating and maintains the balance between calories consumed and burnt. Starving leads to a deficiency to of vital nutrients which in turn reduces stamina. On an average a human being requires around 2100kcal per day of a balanced diet to lead a healthy life. In the most severe form of dieting, a female has to take in no less than 1000kcal per day and males 1250kcal per day. If the body is denied its minimum calorie intake, then the body actually burns carbohydrates and proteins because the body becomes sensitive and tries to hold on to fat till the last.
It is hard to continue long on ‘starvation diet’। And once you stop ‘starvation dieting’, you are bound to regain all the lost weight and probably more, unless you adopt a ‘healthy lifestyle’. Hence, we recommend that instead of starving., change your diet to a healthier one (more protein than carbohydrate) with lots of dietary fiber. The food Pyramid shown below will give you some idea as to what will supply you with the much needed nutrients your body requires. Choose more food from the larger sections for maximum benefit. As a general rule, your diet must constitute 55-56% carbohydrates, 10-15% proteins and less than 30% fat.
I really value all of your comments! I so enjoy reading all the feedback, opinions and friendly words, many thanks for taking the time to leave them. Please feel free to leave more……..
Exercise
This the oldest and most well known weight control method. Exercise burn excess calories and also helps to build stamina. So make it habit to do exercise daily. It will be good for your health if you do exercise in morning. Here’s a secret tips for good health and looks – go early to bed at night and rise early at morning. Generally fat grows in different portion of your body. So depending on that you have to follow different types of exercise. Lose belly is a very problematic matter for all of us. Here as some yogic exercises for that perfect curve.
TRIKONASANA –
* Stand straight with legs wide apart and hands stretched out.
* Without bending your knees, bring one hand down towards the
opposite ankle.
* Hold the ankle and rise the other hand up. Turn your neck and
look towards the upturned hand.
* Hold this posture for 10-13 seconds.
* Repeat on the other side
Benefits : apart from reducing waistline fat, this tones and massages the internal organs in the abdominal area. It also increases the respiratory capacity of lungs.
Caution : People with severe back conditions should not perform this posture.
SWETASANA -
* Lie on your side with the body-line straight, bottom hand
stretched out in front and the other hand supporting your
head from below.
* Simultaneously, raise top leg and upper body, making a
contraction in your side.
* Return to starting position.
* Exhale through contraction and inhale as you go down.
* Repeat 20 times on each side.
Benefits : Stretches the sides and removes excess weight. Strengthens the inner thights. Tones the entire body.
Caution : Do not strain neck.
KATI CHAKRASANA –
* Strand with feet apart.
* Bend elbows, place the right palm on the opposite
shoulder and wrap the left arm around the back.
* Twist the body and head towards left and over the left
shoulder as far as possible.
* Hold the posture for 10-30 seconds, breathing normally.
* Repeat on the other side.
Benefits : Corrects posture, tones body and relieves back stiffness and pain.
Caution : Do not strain.
At the first stage try out these three exercises. Latter I will introduce more exercise to get a perfect slim toned body. I am sorry to inform you that my web cam in not working properly that’s why I am unable to upload any picture of these yoga. But I promise, within next few post I will update photos.
Dieting
In modern times, dieting has become synonymous with starvation. Dieting actually means healthy eating and maintains the balance between calories consumed and burnt. Starving leads to a deficiency to of vital nutrients which in turn reduces stamina. On an average a human being requires around 2100kcal per day of a balanced diet to lead a healthy life. In the most severe form of dieting, a female has to take in no less than 1000kcal per day and males 1250kcal per day. If the body is denied its minimum calorie intake, then the body actually burns carbohydrates and proteins because the body becomes sensitive and tries to hold on to fat till the last.
It is hard to continue long on ‘starvation diet’। And once you stop ‘starvation dieting’, you are bound to regain all the lost weight and probably more, unless you adopt a ‘healthy lifestyle’. Hence, we recommend that instead of starving., change your diet to a healthier one (more protein than carbohydrate) with lots of dietary fiber. The food Pyramid shown below will give you some idea as to what will supply you with the much needed nutrients your body requires. Choose more food from the larger sections for maximum benefit. As a general rule, your diet must constitute 55-56% carbohydrates, 10-15% proteins and less than 30% fat.
It should be realized that either exercise or diet or both is effective only when it is carried out with strict regularity। This calorie counter table is basically based on Indian food.
I really value all of your comments! I so enjoy reading all the feedback, opinions and friendly words, many thanks for taking the time to leave them. Please feel free to leave more……..
Reasons Behind Over Weight
The Back-Ground
This is the first time I’m trying to do something with blogging. If you are crazy about fitness then you will never be hutted – I promise. By profession I’m I a software developer, but in passion I’m a physical trainer. I run a physical training camp on Saturday and Sunday – because it is my holiday. Basically my client are from 8 yrs student to 80 yrs old retired person. And I regularly hit my gum before going to office. I don’t belief in mussels boosting exercise – rather than I belief in Yoga & Pranayam(Meditation), because this will help you to increase your inner power. When you fill good from inner then automatically your body will be balanced.
Why We Should Do Exercise Daily
In our today’s hectic life style we hardly manage a single minute to maintain our self. But any how we have to do it….. for our self. I recommend you to somehow manage 10-15 min daily at initial stage. Do it regular basis – make it your habit.
Modern Lifestyle
Along with the comforts of modern technology one has to also cope with increasing pressure at both, work and home. This added with irregular food habits and little time to exercise, result in weight gain.
According to a recent study – it has found that 55% of women and 30 of men from high-income group of India are overweight. Chances are you are overweight too. But as fat grows in body inch by inch the problem begins exponentially.
The Risk Of Over Weight
Risk involved with your over weight is much more.
v More likely to suffer from HIGH ACIDITY and HEARTBURN.
v Ten times more likely to suffer from DIABETES.
v Six times more likely to develop HEART DISEASES.
v More likely to suffer from LOW BACK PAIN and ARTHRITIS.
v Who are women are more likely to suffer from IRREGULAR MENSTRUAL PERIODS and HORMONAL IMBALANCE AFFECTING THE OVARIES.
Over weight is directly related with calories intake. Calories which we take as our daily meal is the main source of energy – we burnt that calories by our daily work. If there is an imbalance between intake calories and burnt calories that means intake calories are more than burnt calories then it get converted and stored as fat in our body.
Common Reasons Of Weight Gain
Heredity – Obesity is sometimes linked with heredity. However, it is possible to control weight through a balanced diet, even if your parents are overweight.
Age – Only 1/3 of obese adults have been so since childhood. Most gain weight as adults, mainly due to sedentary lifestyle.
Sedentary lifestyle – Modern day work involves little physical activity as machines do most of the work. As a result, fewer calories are burnt as compared to those consumed.
Eating habits – an average person requires 2100kcal/day. When person consumes more calories than required, he may gain weight because of unwanted fat. Even an extra 100kcal/day leads to a gain of 5kg a year.
Check Your Ideal Weight
Ideal weight is different for different people. Once you know what your ideal weight should be you can easily keep track of your calorie consumption in order to keep to that weight. I’m giving you the chart, you can check whether you are over weight or not.
Another indicator of excess weight is your Body Mass Index(BMI). BMI is a measure to determine the total body fat.
BMI = Wight (in kg) / Height (in mtr)2 [ 1ft = 0.3048 meter ]
If your BMI is in between 19 and 25 are indicators of ideal weight. If it’s over 25 that indicates that you are overweight and when its over 30 then its obesity.
After finding your ideal weight you need to take proper action to achieve proper weight. If you are overweight then I recommend you tp take necessary action as early as possible. These are –
* Exercise and
* Balanced dieting
In my next post I will give you details about what exercise and diet you have to follow to maintain yourself.
If you think this blog is helpful for you then please leave your comment. Or if you have any suggestion related to the context of this blog then also send comment.
This is the first time I’m trying to do something with blogging. If you are crazy about fitness then you will never be hutted – I promise. By profession I’m I a software developer, but in passion I’m a physical trainer. I run a physical training camp on Saturday and Sunday – because it is my holiday. Basically my client are from 8 yrs student to 80 yrs old retired person. And I regularly hit my gum before going to office. I don’t belief in mussels boosting exercise – rather than I belief in Yoga & Pranayam(Meditation), because this will help you to increase your inner power. When you fill good from inner then automatically your body will be balanced.
Why We Should Do Exercise Daily
In our today’s hectic life style we hardly manage a single minute to maintain our self. But any how we have to do it….. for our self. I recommend you to somehow manage 10-15 min daily at initial stage. Do it regular basis – make it your habit.
Modern Lifestyle
Along with the comforts of modern technology one has to also cope with increasing pressure at both, work and home. This added with irregular food habits and little time to exercise, result in weight gain.
According to a recent study – it has found that 55% of women and 30 of men from high-income group of India are overweight. Chances are you are overweight too. But as fat grows in body inch by inch the problem begins exponentially.
The Risk Of Over Weight
Risk involved with your over weight is much more.
v More likely to suffer from HIGH ACIDITY and HEARTBURN.
v Ten times more likely to suffer from DIABETES.
v Six times more likely to develop HEART DISEASES.
v More likely to suffer from LOW BACK PAIN and ARTHRITIS.
v Who are women are more likely to suffer from IRREGULAR MENSTRUAL PERIODS and HORMONAL IMBALANCE AFFECTING THE OVARIES.
Over weight is directly related with calories intake. Calories which we take as our daily meal is the main source of energy – we burnt that calories by our daily work. If there is an imbalance between intake calories and burnt calories that means intake calories are more than burnt calories then it get converted and stored as fat in our body.
Common Reasons Of Weight Gain
Heredity – Obesity is sometimes linked with heredity. However, it is possible to control weight through a balanced diet, even if your parents are overweight.
Age – Only 1/3 of obese adults have been so since childhood. Most gain weight as adults, mainly due to sedentary lifestyle.
Sedentary lifestyle – Modern day work involves little physical activity as machines do most of the work. As a result, fewer calories are burnt as compared to those consumed.
Eating habits – an average person requires 2100kcal/day. When person consumes more calories than required, he may gain weight because of unwanted fat. Even an extra 100kcal/day leads to a gain of 5kg a year.
Check Your Ideal Weight
Ideal weight is different for different people. Once you know what your ideal weight should be you can easily keep track of your calorie consumption in order to keep to that weight. I’m giving you the chart, you can check whether you are over weight or not.
Another indicator of excess weight is your Body Mass Index(BMI). BMI is a measure to determine the total body fat.
BMI = Wight (in kg) / Height (in mtr)2 [ 1ft = 0.3048 meter ]
If your BMI is in between 19 and 25 are indicators of ideal weight. If it’s over 25 that indicates that you are overweight and when its over 30 then its obesity.
After finding your ideal weight you need to take proper action to achieve proper weight. If you are overweight then I recommend you tp take necessary action as early as possible. These are –
* Exercise and
* Balanced dieting
In my next post I will give you details about what exercise and diet you have to follow to maintain yourself.
If you think this blog is helpful for you then please leave your comment. Or if you have any suggestion related to the context of this blog then also send comment.
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