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Become Healthier, Become Fitter

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If truth be told most of us want to be a lot fitter then we are. It is something we should all be aiming for, a better level of fitness. So where do we all start. Well a quick internet search reveals too many pages to provide a good and reliable source of information, and there is a great deal of in formation provided on the TV channels, books, newspapers and countless fitness DVDs. To be honest there will always be something out there that will help, or maybe you can take a little information from each one to build your own fitness regime.

Are there any benefits to being fitter? Guess what the answer is. Yes, fitter is better. Fitter equals less body fat as this is something that is burnt off during exercise and exercise is how to become fitter. You could just diet to become slimmer but your chances of loosing weight will be much greater if you exercise as well as diet.

A fitter person has a lower heart rate which improves your well being and as you will be breathing harder during exercise this will increase your lung function so you will enable your body to absorb more oxygen to feed your brain and muscles.

If you have hypertension, being fitter can help to lower this and can positively affect both diastolic and systolic levels. This has helped me recently as I am suffering from hypertension and one of the side effects of my medication has been to lower my heart rate. A lower heart rate means less oxygen circulating round my body, and less oxygen means less brain food. This explains why some days I have been slightly confused and somewhat forgetful. I decided to raise my overall fitness level and have been working out for several months now. My confusion has gone, my weight is down, my excess body fat is dropping and my hypertension is much better.

Being fitter can also have a positive effect on cholesterol levels, reducing LDL cholesterol, (which is good), yet helping to raise the HDL level, (which I understand is also good). Greater fitness can also help your heart and lower the chance of having a stroke. I used to smoke which wasn’t good for my heart and found exercise very hard. I decided to stop smoking and coupled with a fitness regime I now feel much better and a lot fitter.

My stamina and strength has increased greatly since working out and this is even more important to people as you get a little older.

A great way of developing a fitness regime is to seek help and your local gym should have a personal trainer, (or you can find your own). These will advise you on the best way to become fitter and remember they are the experts. A personal trainer knows the things we don’t and it is sensible advice to listen to their advice. They will not set up a fitness regime that is so strenuous that it will kill you on day one. A personal trainer will help you build up your strength and stamina by developing a sensible program of exercise. To develop a sensible fitness program we need to consider 4 important areas.

Aerobic exercise is a form of exercise which is low in its intensity but lengthy in its duration. Put simply this means not too hard but goes on a long time such as walking, swimming and aerobics on your own or in aerobic workout classes.

Another way of getting fitter is to pull weights which is known as resistance training. My experience of this training is limited but to do it sensibly start with low weights and build up the weight as your fitness builds up. Remember, be sensible and don’t over do it as you can damage your body easily with unsupervised weight training.

You could take up a fitness regime involving flexibility exercises such as yoga. Remember though you still need to eat a properly balanced diet of sensible foods as part of your fitness program.

Getting fitter can be easy, just do easy exercises a little at a time and then do it properly and intensively. To get fit quick though, consider being advised by a specialist fitness trainer, either a personal one or one based in a gym. They will help you find out what is best for you. Books and web sites can give you guidance as to how to get fitter and this is what a personal trainer will do, but a book or a web site cannot tailor the advice to you and your circumstances. A personal trainer can, and will, do this. Another thing they can do, which is usually something I need, is they can help to motivate you in order that you can develop your own fitness regime. Becoming fitter takes time and time is something that many of up are short of in today’s modern world. Just remember that you need to keep working at a fitness regime to develop a better level of fitness. Fitness is not something you can buy at the supermarket. In order to become fitter you just need to take things steady at first but there has to be a first, you have to start somewhere. Just look at me. I used to be a heavy smoker and drinker; I was grossly overweight and had hypertension. Now, I am much fitter, can jog miles without problems, the hypertension is much more controlled and my waistline has shrunk. How, well I started a fitness program which was easy at first, and just built up from there. Start small and build up to a more developed program. Good luck. I did it and so can you.

Health & Fitness

Effortlessly Maintain Your Ideal Weight With Ketogenic Eating

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Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight.reset, you’ll learn the best way to ditch grains, sugars, and refined vegetable oils, and you’ll also discover the nutrient-dense, high-fat, low-carb primal foods with which to replace them. During the second week, you’ll focus on the supportive lifestyle behaviors that are essential to succeed with dietary transformation. These include optimizing your exercise patterns, dialing in your sleep, and implementing effective stress-management techniques. In your final approach to the 21-day mark, you’ll put it all together—thereby escaping carbohydrate dependency once and for all and plunging headlong into the world of fat adaptation.

Adopting a long-term ketogenic lifestyle is easier than you think.

You will likely notice immediate weight loss, largely due to a reduction in inflammation (and the ensuing fluid retention in cells throughout the body) and also because you will unlock stored body fat to burn for energy around the clock. It’s not uncommon for devoted enthusiasts to drop 10 to 15 pounds total, including 3 to 6 pounds of excess body fat, during a 21-Day Metabolism Reset.

Then, you’ll go keto, dropping your carb consumption to less than 50 grams a day and also likely lowering your protein to less than you typically consume, while also emphasizing nutritious, natural fats as your main calorie source. Your journey into nutritional ketosis should last for at least six weeks. Then, with your newly minted degree in fat- and keto-adaptation, you can consider and experiment with assorted long-term options, including going back into nutritional ketosis any time in the future to shed excess fat, protect against disease, and enhance cognitive and athletic performance.

Being fat- and keto-adapted means that you can veer off the plan now and then and not tailspin into a monthlong sugar binge. When you have this esteemed metabolic flexibility, you can wake up the day after eating cake by the ocean, or even a bunch more stuff on a weeklong cruise, and get right back into the groove—whether through fasting, a string of keto-aligned meals, or even strategic use of ketone supplements. Adopting this lifestyle means freedom from sugar cravings, fatigue, and overstimulation of the fight-or-flight response from excess carbohydrates. What could be better than that?

Sources:
1. Masino, Susan (ed.). Ketogenic Diet and Metabolic Therapies: Expanded Roles in Health and Disease. Oxford University Press, 2017.

2. Cahill, G.F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26: 1-22.

3. Rattan, S.I.S. (2006). Theories of biological aging: Genes, proteins, and free radicals. Free Radical Research, 40: 1230–1238.

4. Sohal, R.S., & Weindruch, R. (1996). Oxidative Stress, Caloric Restriction, and Aging. Science (New York, N.Y.), 273 (5,271), 59–63.

Source mindbodygreen.com

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Intermittent Fasting, Is Right For You?

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Almost everyone can benefit from intermittent fasting (IF), which—as its name implies—means alternating between periods of eating and not eating for various amounts of time. “Fasting is the oldest dietary intervention in the world,” writes Dr. Jason Fung in The Complete Guide to Fasting. “Because it differs from conventional dieting in so many important ways, fasting carries many distinct advantages.”

Among them, fasting is simple, free, convenient, effective, and allows you to enjoy life’s occasional indulgences. You can do IF on almost any plan, whether you’re vegan or paleo, and it gives your overworked digestive system a much-needed break.

IF challenges conventional health theories: Many practitioners skip breakfast, don’t count calories and go long hours—sometimes days—without eating. They think when you eat may be just as important as what you eat. And it gets results. Intermittent fasting’s numerous benefits include weight loss and chronic disease management.

At the same time, no one plan works for everyone, and that includes IF. Even Fung notes certain people shouldn’t do IF, including pregnant or breastfeeding women, underage people, and malnourished folks. He advises others like people with type 1 diabetes to proceed cautiously with fasting. While you can usually work with a credentialed health care expert and modify fasting to your condition, I’ve found people with these five issues should think twice about, and—in one case—absolutely avoid intermittent fasting:

1. You have gallstone disease.

When you fast, your gallbladder doesn’t release bile. As your liver continues to deliver bile, it becomes concentrated. Breaking you’re fast means your gallbladder could forcefully release sludge or small stones from that buildup that could get stuck in the bile duct. If you have gallbladder issues, proceed cautiously with IF. One study showed that among people with gallstone disease, a long overnight fast increased hospitalization risk.

2. You have an eating disorder.

Here’s my one big thumbs-down for fasting. A systematic review of IF’s potential harms mentioned eating disorders, and writer Emily T. Troscianko asked whether IF is “A Fast Route to Disordered Eating?” in an intriguing Psychology Today essay. If you have bulimia or otherwise struggle with other psychological eating disorders IF could exacerbate those problems. An eating disorder is one condition with which you absolutely should not do fasting. Rather, always work with your doctor when struggling with any sort of disorder.

3. You have adrenal fatigue.

Fasting can keep your stress hormone cortisol ramped up, stressing your already-overworked adrenals. One study with 16 young, healthy female volunteers who fasted for 48 hours had elevated cortisol levels, suggesting fasting could create additional stress. You’re probably not going to fast that long, but beware if you have adrenal fatigue or your adrenals are already overworked from chronic stress—fasting could make your condition worse.

4. Your thyroid is shot.

Your thyroid performs many functions, including balancing energy, body temperature, and emotions. When this tiny gland isn’t working correctly, numerous problems can result. Triiodothyronine (T3) is your active thyroid hormone. Studies show fasting decreases T3, so if you have mild to moderate hypothyroidism, you might want to reconsider intermittent fasting.

5. You’re sick.

Your body needs a steady supply of nutrients if you’re ill, and if you’re not eating you can’t get them. IF could also create physiological or metabolic stress: the last things you want to create when you’ve got a cold, flu, or another virus. At the very least, I recommend bone broth and a nutrient-dense protein shake or green drink to meet those nutrient requirements.

If you don’t fall into those conditions and want to try IF, start out slowly. Have a big dinner, close up the kitchen for the night, and then have breakfast as late as possible the following morning. That creates about a 12-hour or longer fasting window—most of it while you’re sleeping—that helps your body dip into those fat stores. Gradually increase that fasting time, but if you feel nauseous or otherwise unwell, please eat something. Don’t risk your health!

Source http://www.mindbodygreen.com

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Health & Fitness

Yoga Nidra and Consciousness: Chakras in Yoga Nidra

The awakening of consciousness through Nyasa releases tensions and lethargy, thereby healing illnesses

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According to Paramahansa Satyananda, Yoga Nidra actually begins with the experiencing of these chakras. The chakras are also known in other cultures, as we have seen with the Hopis in the USA, but also by the alchemists in Europe and the Inuits of Greenland and Canada, to mention but a few of the more evident examples.

Also: Yoga Positions for Beginners – 2 Things You Need To Know

In the deep Yoga Nidra, we use eight of the major chakras to contact the various planes of consciousness.
On my album, “Experience Yoga Nidra” (previously on cassette tape) I use the mantras (certain sound syllables) connected to each chakra. I also use visual symbols in accordance with the traditions of India and Europe.

When I started to produce “Experience Yoga Nidra” while teaching in the USA, the Indian musician Roop Verma was inspired to record the ancient musical symbols of the chakras. He was the first ever to do this. This special music has been merged with my text and guidance during the deep Yoga Nidra.

Chakras are often spoken of in connection with Kundalini Yoga, a set of methods and meditations that can be used to harmonize and awaken the psychic energy. (The name Kundalini Yoga, however, is also used as the trade mark of a contemporary movement – although they only teach standard yoga).

Kriya Yoga is probably the most profound and effective form of Kundalini Yoga. In an awesome way, it can strengthen the body’s energy field, remove depressions, increase creativity and open you up to a first-hand knowledge of the genuine mystical or spiritual aspects of life.

The chakras have corresponding areas in the brain. When they are relaxed and harmonized during Yoga Nidra, the release of unwanted states such as confusion and lack of concentration begins. People who awaken their chakras through yoga and meditation, open up to a previously unknown capacity for communication, insight, and creativity.

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