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Health & Fitness

Yoga and Obesity Solution

Yoga can help your overall health

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As per one report, nearly 14 percent of British youngsters are clinically obese. The cost of Obesity to the NHS is over $1 billion a year. By 2010 the number of overweight and obese youngsters in the European Union nations is expected to hit 26 million. An estimated 20,000 obese youngsters will have type-2 diabetes as per another report.

Obesity put a strain on heart, respiratory and eliminatory system. It also increases the chances of diabetes, hypertension and heart diseases. Generally, it is seen that obese people are also lower in vitality.

Obesity occurs in mostly two types of people. In stressful people who eat very fast and in excess and secondly in a household person who eats from boredom. As the people put on the weight they tend to become less happy because of their appearance and become more frustrated. Some people think by taking insufficient food can help in reducing weight. But when they start dieting, the body starts to slow down in order to conserve energy and boost its chances of survival. This is why weight loss tends to slow down as we continue to diet. So in a way dieting is not the good method for reducing weight.

The most common cause of obesity is overeating and less physical movement. Overeating problem is coupled with poor diet and also the wrong timing of eating said Subodh Gupta, Yoga expert from India. In fact, to fight growing obesity among children, some of the schools in the UK are planning to introduce yoga to thousands of young students. This is an excellent step in the direction of fighting the obesity problem of UK.

Yoga practice provides an excellent means for maintaining a balanced weight and overcoming obesity problem, provided a daily yoga program is followed with regular routine according to Subodh Gupta Yoga expert based in London.

Gentle yoga asana (postures) followed by Sun salutation exercise are very good for removing blockages and liberating pranic energy in our body and helpful in revitalizing the body and mind. One should do yoga exercise to their comfort level but never to strain oneself. Yoga asana (postures) helps in building up strength and vitality slowly but surely. Yoga Exercise does not have to be intense or vigorous, but it must be regular and should amount to at least 30 minutes a day. Along with Yoga exercise, healthy diet at proper time and practice of relaxation technique is very helpful for overcoming obesity and maintaining a balanced weight.

Health & Fitness

8 Proven Strategies For Maximum Muscle Gains

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There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If youíre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

Also: How To Gain Weight And Build More Muscle

1) Train With Weights and Focus On Compound, Free Weight Movements.
If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip, and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.
One of the biggest factors that separate those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.
The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates, and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high-quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.
If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!
Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

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Food & Nutrition

The Importances of Great Supplements

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Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps: https://www.wrkethicsupps.com

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Workout Wednesday

Jade Atkinson’s Lower Body Plyos

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.


Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

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