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biki kal

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Become self-aware with meditation

Feb 22, 2020

1413

If you want self-awareness, meditation can help you to achieve that. Meditation can help you because it will help connect you to your inner self and thatâ€™s the first step towards self-awareness.

Self-rawness is the process of going within and then connecting with yourself. This is about the inner essence. Self-awareness means knowing yourself both physically, mentally and spiritually. Self-awareness is very crucial for your life because most of the decisions are linked to how much you know about yourself. If you do not know about yourself, it is more likely that your decisions about yourself, about your carrier, about your future, about your life are going to be wrong and such wrong decisions can destroy your life. Self-awareness will help you to know what your body, mind and spirit is and what you need to create a fulfilling life for yourself.

Itâ€™s challenging

Self-awareness is very challenging in the modern times. Nowadays we are mainly focus on our noisy outside and who donâ€™t have inclination, time or opportunity to look into the inner side. Weâ€™re so busy that we donâ€™t have time for ourselves. We are also bombarded with stimuli which can come from different platforms like TV, cell phones, text alerts, advertisements and other things. Along with that you are also working hard for success and money. Weâ€™re trying to work more and if possible keep going 24 hours a day. We want to accomplish a lot many things every day.

But when you want to know yourself and increase your self-awareness, you need to be still and more sensitive. However, it is becoming increasingly difficult to do both. Being still doesnâ€™t mean that we have to sit cross-legged on the floor and chant mantras. Meditation can be done in different ways and you can choose one that you like. Meditation will not only help you to sit still, but it will also help you to quiet your mind for a few minutes.

It is possible for you to bring meditation to your daily life and it will not only relax you and make you feel good, but it will also help you to become more self-aware. Scientific research support that meditation can improve your overall health and well-being. Meditation can also help you by boosting your immune system, reducing stress, improve psychological balance and help you to cope with illness.

Developing self-awareness

It will take time and energy to develop self-awareness. Mindfulness is a great way to become more aware and meditation can help you to become more mindful. When you are mindful, youâ€™ll be able to observe and manage the feelings and thoughts arising in you.

To develop self-awareness to meditation, youâ€™ll need to find some time in the morning or end of the day to meditate. It can also practice yoga in the evening or mid-day. He can Journal about your experiences, feelings, thoughts. You can also find some time during the day to eat slowly, walk slowly and perform your responsibilities in a non-hurried way. Meditation will help you to learn everything which can help you to increase your self-awareness and know more about yourself. But you will need regular practice and consistency and only then meditation will be able to help you to develop the faculties necessary for understanding yourself both physically and mentally.

References

Spirited Meditation Become self-aware with meditation If you want self-awareness, meditation can help you to achieve that. Meditation can help you because it will help connect you to your inner self and thatâ€™s the first step towards self-awareness. Self-rawness is the process of going within and then connecting with yourself. This is about the inner essence. Self-awareness means knowing yourself both physically, mentally and spiritually. Self-awareness is very crucial for your life because most of the decisions are linked to how much you know about yourself. If you do not know about yourself, it is more likely that your decisions about yourself, about your carrier, about your future, about your life are going to be wrong and such wrong decisions can destroy your life. Self-awareness will help you to know what your body, mind and spirit is and what you need to create a fulfilling life for yourself. Itâ€™s challenging Self-awareness is very challenging in the modern times. Nowadays we are mainly focus on our noisy outside and who donâ€™t have inclination, time or opportunity to look into the inner side. Weâ€™re so busy that we donâ€™t have time for ourselves. We are also bombarded with stimuli which can come from different platforms like TV, cell phones, text alerts, advertisements and other things. Along with that you are also working hard for success and money. Weâ€™re trying to work more and if possible keep going 24 hours a day. We want to accomplish a lot many things every day. But when you want to know yourself and increase your self-awareness, you need to be still and more sensitive. However, it is becoming increasingly difficult to do both. Being still doesnâ€™t mean that we have to sit cross-legged on the floor and chant mantras. Meditation can be done in different ways and you can choose one that you like. Meditation will not only help you to sit still, but it will also help you to quiet your mind for a few minutes. It is possible for you to bring meditation to your daily life and it will not only relax you and make you feel good, but it will also help you to become more self-aware. Scientific research support that meditation can improve your overall health and well-being. Meditation can also help you by boosting your immune system, reducing stress, improve psychological balance and help you to cope with illness. Developing self-awareness It will take time and energy to develop self-awareness. Mindfulness is a great way to become more aware and meditation can help you to become more mindful. When you are mindful, youâ€™ll be able to observe and manage the feelings and thoughts arising in you. To develop self-awareness to meditation, youâ€™ll need to find some time in the morning or end of the day to meditate. It can also practice yoga in the evening or mid-day. He can Journal about your experiences, feelings, thoughts. You can also find some time during the day to eat slowly, walk slowly and perform your responsibilities in a non-hurried way. Meditation will help you to learn everything which can help you to increase your self-awareness and know more about yourself. But you will need regular practice and consistency and only then meditation will be able to help you to develop the faculties necessary for understanding yourself both physically and mentally. References 1. Spirited Meditation
2. Meditation: In Depth
3. What meditation can do for your mind, mood, and health

Sound healing and its tremendous benefits

Feb 22, 2020

1315

Sound healing

Sound healing is the process where a practitioner uses music to improve the health of a patient. This music may include emotional, spiritual, psychological, social, physical, mental and superficial types of music. Sound healing therapy can improve different aspects of a patientâ€™s life. It can improve emotional and social development, it can also improve psychological and psychiatric health besides improving cognitive and motor functioning.

Healing will sound is sound healing and it can happen in different ways. The patient can listen to songs or can sing along, can improvise musical acts, meditate, chant or play musical instruments. In some cases the patient may listen to specifically crafted sounds which can help in improving positive brainwaves.

Can it really help you?

You need to know that anything we experience in the universe is simply your perception of waves. When you hear the sound waves, they are converted into electrical signals that reach the auditory nerve in the auditory cortex. This is the part of your brain that processes sound. When the sound waves reach your brain, they trigger responses in the body. That is why sound can alter our emotions, trigger certain impulses and also help in releasing hormones.

There is evidence that suggest that musicians have different brains than those who are not musically inclined. That happen because they are exposed to different sounds, most of them from a very early age. Research has found that brains of musicians are most symmetrical. Such research also found that parts of their brains responsible for motor and cognitive functioning, coordination and reasoning are significantly larger than other people. They also have better communication between the two hemispheres of the brain.

Neurological studies also found that listening to music makes us more productive and creative. Music can help you to get relief from stress and can also improve your moods. When you listen to music it will flood your brain with dopamine. At the same time music also releases oxytocin in the brain which is a natural painkiller. Oxytocin is a hormone that helps us to bond with other people and it is most commonly found in mothers during labour.

Music can also help you to improve communication and it helps in language development. Music can increase your IQ and make you smarter. It improves your memory and keeps you safe from different brain problems like Alzheimerâ€™s.

Benefits of Sound healing

When you listen to different types of songs, whether it is beet or cherry music or deep, melancholy songs, the emotions flare. During this time you can better process your feelings. When you feel sad, you listen to side sounds and surprisingly it makes you feel better. If you listen to music you are more likely to feel less pain and experience less anxiety in comparison to people who do not listen to music.

Different sounds offer different frequencies and healing with sound can happen by matching frequencies with the sound that can heal and relax. A study done in 1970s found offered a few really that when you play one tone to one ear and another tone to the other ear, the two hemispheres present in your brain connect and create a third and internal tone which is called as binaural beat.

Sound can synchronise your brain, increase alertness and clarity and concentration. It can happen because the brain and body response to sound in a cognitive and physical way.

References

1. Natural Healing Therapy
2. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study
3. The Effectiveness of Vibroacoustic Sound Therapy in Medicine

How to create a super memory

Feb 6, 2020

1378

If you want to get a super memory for yourself, you can do so naturally. Letâ€™s find out how it is possible for anyone to create super memory.

Meditate

You need to meditate to improve your working memory. Your working memory is like your brainâ€™s notepad where the information is help temporarily. If the information is not useful any more you let go of them entirely but if the information is important for you, then you commit them to long-term memory. Such long-term memories can be strengthened and recall later. We use working memory every day and because of it our lives are easier. If you have a strong working memory, your life will be much easier. If youâ€™re not using your working memory to the optimum level, it may reduce with time. Meditation can help you to strengthen your working memory and use it to the maximum capacity possible. Scientific studies found that youâ€™ll be able to improve your memory in eight weeks if you practice meditation every day. Meditation will help you to concentrate and that will improve your memory power.

Drink coffee

Yes, drinking coffee can improve your memory. A recent study found that if you take a faint feel after a learning task, it can improve your memory recall up to 24 hours later. More scientific studies are being done on this subject but once you complete a learning task, you can drink coffee to strengthen the memories that you have created, which is known as memory consolidation.

Take a fish oil supplement

Taking a fish oil supplement will also help you to create a super memory. Fish oil contains high levels of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They not only help you to get relief from stress and anxiety, they also slow mental decline. Omega-3 fatty acids can improve short-term and working memory significantly. It can also improve memory in people who suffer from mild symptoms of memory loss.

Sleep more to consolidate your memories

Sleep can help you to have super memory. It is a very important element in creating a good memory. During sleep most of our memory consolidation process happens. Without enough sleep, youâ€™ll find it very difficult to remember things that you have learned. A short nap can also help you to improve your memory recall. Research found that when memory is first recorded in the brain it is done in the hippocampus and it can be fragile and easily forgotten. When you take a nap, the process will push memories to the neocortex where the memories are more permanently stored. That is why sleep can help you to remember more things and create a super memory for yourself. Sleep before learning something new is also important. If you want super memory, you should always avoid sleep deprived nation because it can affect your ability to commit new things to memory and consolidate existing memories.

Maintain a healthy weight

Yes, maintaining a healthy weight can also help you to improve your memory. It is not only good for your overall well-being, it will also keep your body and mind in the best condition. Obesity can result in cognitive decline and it can also negatively affect your memory. Obesity can result in insulin resistance and inflammation and both of them can negatively impact your brain.

References

1. Super Memory Formula -breakthrough Miracle Formula Created By Doctor!
2. Improving Memory
3. Learning and memory

Foods that increase sperm volume

Feb 4, 2020

1295

If you want to increase sperm volume, there are some foods which will help you to do so.

Zinc

Zinc is important for you as it has a crucial role in regulating sperm count on quality. People who are infertile are likely to have lower zinc levels. You can increase zinc in your body by consuming foods that are high in zinc. Such foods include oysters, red meat and poultry, shellfish light crab and lobster, fortified breakfast cereals, nuts and beans, whole wheat grain products and dairy. You can also take zinc supplements which are available in different forms.

Folate

Folate is a B vitamin and it is crucial for sperm health. People who have low levels of folate in the body may have damaged sperm DNA, lower sperm densities and lower sperm counts.

You can increase folate levels in your body by consuming green, leafy vegetables like spinach, romaine lettuce, Brussels sprouts and asparagus; fruits and fruit juices like oranges and orange juice; nuts, beans and peas; whole grains; fortified breakfast cereals; enriched flour products like breads and pasta. You can also get some folic acid supplements to increase the levels of folate in your body.

Vitamins C

Vitamin C is another vitamin that is crucial for your sperm health. It is important for male fertility. You need to increase vitamins C intake if you want to improve sperm mobility, count and morphology.

Vitamins C is available in citrus fruits and their juices; sweet peppers, fruits like kiwi, strawberries and cantaloupe; vegetables like tomatoes, broccoli, Brussels sprouts, cabbage, potatoes; fortified breakfast cereals; dairy and other food products. Different types of vitamins C supplements are available in the market as OTC products any can buy one to supplement the levels of vitamins C in your body.

Vitamin B12

Vitamin B12 is a critical nutrient for sperm health. Different scientific studies have found that it can improve sperm mobility, reduce sperm DNA damage and increase sperm count. You can add more vitamin B12 in your body by eating fish and seafood, specially clams; meats and poultry, specially liver; dairy products like eggs and milk; fortified breakfast cereals; and nutritional yeasts. Vitamin B12 is also available in different supplement forms which will also help you to increase this vitamin levels.

Vitamin D

Vitamin D is necessary as it can increase testosterone levels and also improve sperm mobility. More research is necessary to understand the actual effect of vitamin D on sperm quality and volume. You canâ€™t get vitamin D supplements to increase the levels of vitamin D in your body. There are food elements which will increase the levels of this vitamin if you consume them regularly. Such food items include oily fish like Salmon, mackerel and tuna; beef liver; cheese; egg yolks; fortified milk, yoghurt and other food products; mushrooms.

Vitamin E

Vitamin E can help you by improving sperm quality. It is and antioxidant and the antioxidant properties will protect sperm from damage. You can take vitamin E supplements which are available in different forms. It can also get vitamin E from different foods like plant-based oils like corn, safflower, sunflower and soybean oils; nuts and seeds; green vegetables like broccoli and spinach; fortified juices, margarines and other food products.

Â�References

1. Shoot Ropes – Increase Sperm Volume By 720% Naturally!
2. Sperm
3. Infertility in men

Why you should not use antidepressants?

Feb 3, 2020

1915

Even though antidepressants are prescribed for treating depression in different people, you are always better off without them. There are some reasons why you should not take antidepressants and rather fight depression by other available means. Letâ€™s find out.

Itâ€™s not effective

Even though many doctors prescribe antidepressants for their patience for treating depression but different scientific studies have found that such medicines are not more effective than a placebo. Itâ€™s very simple for the doctor because he/she only has to prescribe it pill which is likely to cure the patient of depression. However, it makes no sense to take powerful psychiatric drugs as a first-line treatment. Different research have found that meditation and other powerful mind body techniques which are available for treatment of depression are much more effective than drugs. If you take a closer look at your existing diet, nutrition status and your personal care and make the necessary changes, youâ€™re likely to get better results in case of depression. Just try one month of lifestyle overhaul and see how good it can do for you. Youâ€™ll be surprised and once you see the results, you donâ€™t have to go back to your medicines for depression treatment.

Medicines are dangerous

Medicines are important and dangerous. If youâ€™re taking too many of them, you are in danger. Taking too many medicines will make you to drug dependent diabetes true in case of psychotropic medicines. Commercial applications for drug research is the priority for companies and they want to make more money and their priority is not your health. Often new drugs are fast tracked through the approval process and risks associated are ignored. A lot of information never comes to light.

Side-effects

Antidepressants have serious side effects. Even though these medicines are supposed to make you happier but in reality they are making you sad. The side-effects are acknowledged and documented. The most common side effects include agitation, shakiness, anxiety, flulike symptoms, diarrhoea or constipation, indigestion and stomach aches, loss of appetite, dizziness, disorientation, confusion, insomnia or sleepiness, headaches, low sex drive, erectile dysfunction, difficulties achieving orgasm, weight gain, excessive sweating, heart rhythm problems, muscle twitching pain, shivering.

If the patient complains to the doctor about such side-effects, the doctor will ask them to hang in because the problems generally improve with time. If the problem still persists, the doctors will start tweaking with the dosage or they will add one or two more medicines. The side-effects can go very very wrong and can create severe problems for you. There are some much more severe reactions including suicidal thoughts, a desire to harm self or others, psychosis and seizures.

It is not possible to predict what you may suffer from and sometimes as little as 1 to 2 doses may start such problems in you.

Worse than ineffective

These medicines are ineffective. They work for some people because of the placebo effect which is a complex physiologic processes based on your beliefs about treatment. There is no validated signs that can support a neurochemical explanation for mental illness including depression. These medicines force your body to adapt to the changes happening because these medicines walk on the chemical systems in your body.

References

1. Destroy Depression
2. Depression
3. Depression

How to build a perfect physique

Feb 1, 2020

1594

If youâ€™re trying to build a perfect physique, the following tips will help you in achieving that goal. Building the perfect physique will need lots of dedication and hard work and definitely time. Letâ€™s find out what can help you in your journey.

Warmup

Whatever exercise you do, performing warmup is very important for you. Warmup will wake up your body and muscles and joints. A proper warmup will get your blood flowing and will also raise your body temperature. It will help you to lift more weights later. Never skip the warmup because it is like inviting disaster. If you go for lifting weights without proper warmup youâ€™ll face the risks of premature fatigue and injury. Always start your workouts off with a solid warmup. To warmup the right way, you need to start with light cardio for five minutes. It can include jogging, biking or running in place. Follow it with another five minutes of basic bodyweight movements so that your body gets ready for the next phase.

Lift big

If you really want to create a great looking physique, you will need to lift big. Big compound movements should be the staple of your workout program. Deadlifts, the squat and the bench press are must haves in your workout program. They will help you by increasing growth and testosterone hormone levels. These movements will help you to achieve accelerated muscle growth and greater fitness. Compound movements beneficial for you because they recruit high amounts of muscle fibres. Such movements will result in more energy expenditure and fat loss.

Good form

Simply lifting big will not help you to get the excellent physique that you are looking for. Youâ€™ll also need to do that with good form. One of the main root causes of injury is bad form. It can be fidgeting, an arched back or anything else. You need to learn the proper form of any exercise before you go into it with intensity. Back training form can create disaster for your training resolution. It is important to learn the good form when you start your training. During this period do not try to lift too heavy or too fast. Go slow, learn the proper form and technique and practice the right forms before you add on more weight or try to do it faster. Learn from your personal trainer and ask for advice from the experience people so that he can develop and keep good forms while exercising.

Free weights

Instead of working with fixed machines, you should exercise more with free weights if you want to create a better looking physique. Scientific studies have found that free weights will help you to achieve greater muscle activation. It means there will be more muscle growth. Free weights are also easier to use and they are convenient. With free weights, itâ€™ll be easier for you to develop good form and follow that form while exercising. Free weights will also help you to stay away from injury. If youâ€™re going to a gym regularly, instead of wasting your time waiting for the machines, take dumbbell and barbells and start with your exercise with the free weights.

References

1. Rds Physique Building
2. Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique?
3. Social physique anxiety

How to balance your hormones naturally

Jan 31, 2020

1653

If you want to balance your hormones naturally, you can do so by doing the following-

Eat protein at every meal

Protein is very important for your body and eating adequate amount of protein is extremely important. Proteins provide you with essential amino acids and these amino acids are crucial for maintaining muscle, bone and skin health. Your body cannot produce these amino acids. Protein also references the release of hormones that control appetite and food intake.

Research found that eating protein decreases levels of the hunger hormone ghrelin and also increases the production of hormones that are necessary for feeling full like PYY and GLP-1. High protein diet will increase GLP-1 and feeling of fullness and will also increase your metabolism and fat burning. You will need 20 to 30 g of protein per meal.

Regular exercise

Physical activity is very important to balance or rebalance your hormones. Exercise can reduce insulin levels and increase insulin sensitivity. The hormone insulin has several important function including helping cells to take up sugar and amino acids from the bloodstream, which are used for energy and maintaining muscle. However, high insulin levels are dangerous for you because it can cause inflammation, diabetes, heart disease and cancer. It can also cause insulin resistance where your cells donâ€™t respond properly to insulinâ€™s signals.

Different types of physical activity can increase insulin sensitivity and reduce insulin levels. Aerobic exercise, endurance exercise and strength training are some of the exercise types which are more beneficial for you. When you are active physically, it will boost levels of muscle maintaining hormones. This is essential because this particular hormones decline with age like testosterone, DH EA, growth hormone and IGF-1. If you are not able to perform vigorous exercise, simply walking regularly will also help you to increase such hormone levels and balance the necessary hormones in your body.

Avoid sugar and refine carbs

If you want to keep your hormones in balance, you will need to learn to avoid sugar and refine carbs. If you cannot completely avoid it, you will have two minimise it. These foods can cause problems with hormonal function and can also result in obesity, diabetes and other medical problems. They can increase insulin levels and promote insulin resistance and thereby may make you overweight and obese. Fructose makes up at least half of most types of sugar which include high fructose corn syrup and refined table sugar. Refine carbs like white bread and pretzels made promote insulin resistance in adolescents and adults.

Manage stress

If you want to keep your hormones in balance, you will have to learn to manage your stress. Stress can destroy your hormones. Cortisol and adrenaline other to major hormones that are affected by stress. Cortisol is called as the stress hormone because it helps your body to cope with stress over the long term. If you are suffering from chronic stress, it can elevate your cortisol levels and that can result in excessive calorie intake and obesity and more belly fat. If you have two high adrenaline levels, it can result in high blood pressure, rapid heart rate and anxiety.

There are different stress reducing techniques and exercises which you can apply to reduce your stress. They include meditation, yoga, massage and listening to relaxing music.

References

1. Tetrogen
2.Hormones
3.Glands and Hormones

Why arenâ€™t you losing fat in a ketogenic diet?

Jan 31, 2020

1440

If you are following a ketogenic diet, you are supposed to lose fat from your body. However, in certain conditions you may not lose fat even though you are following a ketogenic diet properly. Letâ€™s find out why it happens.

Because you do not achieve ketosis

Even when you are following a ketogenic diet, you may not lose fat and weight because you have not achieved ketosis. This is one of the major reasons why people do not lose fat. This can happen if you do not cut back enough on carbs. The total carbohydrate consumption should be only 5 to 10% off your total calorie intake. Most keto diets will need you to reduce 20 to 50 g of carbs each day. Even though you may feel that you have drastically reduced your carbohydrate intake, in actual you might still be eating enough carbs for your body to produce energy from glucose. In such a condition, your body will not burn fat for energy. You can simply get a home testing kit to find out whether you are achieving ketosis. Such a kit will help you to check for the presence of ketones in the urine. If you find the test positive, it means your body is in ketosis. Ketone breath analyser is another small machine that can help you to detect ketones in the breath.

Eating too many carbs

If youâ€™re eating too many carbs and too much of carbs, then also you will not be able to achieve ketosis and lose fat from your body. Even when you eat too many acceptable carbs which are allowed in a ketogenic diet, you will not be able to lose body fat. Different types of carbohydrates are acceptable in a keto diet including nuts and daily. Such foods are generally high in fat and nutrient but they also contain some amount of carbohydrates. If you consume too much of such foods, they may stop you from achieving and maintaining ketosis.

Eating too much protein

If you are eating too much protein then also you will not lose weight and fat even when following a ketogenic diet. Many people believe that a low carb, high-protein diet is a keto diet, but they are wrong. This type of diet is unlikely to cause ketosis. Your body can break down excess proteins into amino acids and convert them to types of sugar and thereby get the necessary energy from such sugars, which are nothing but carbohydrates. On the other hand, a person who is on the keto diet will get most of his calories from fat and fat should represent about 55 to 60% of their calorie intake. If protein makes up more than 35% of your diet, it is unlikely that you are going in to ketosis.

Not counting calories

If youâ€™re not counting calories while following a ketogenic diet, you may not be able to lose fat from your body. If you are consuming more calories than your body can burn, it is unlikely that you will lose weight and fat. If you consume too many calories, you will gain weight even when you are in a state of ketosis.

References

1. Ketogenic Accelerator
2.Ketogenic Diet for Obesity: Friend or Foe?
3.What is the Ketogenic Diet?

How to get a lean body

Jan 31, 2020

1398

If you want to get a lean body, you will need to understand the following tips. These tips will help you to create a lean body for yourself this year.

Go heavy

If you are not going heavy enough, you will find it very difficult to create a lean body. There are many people who do not use enough weight on the bar to affect marked change on their body composition. They believe that lighter weight sets will help them to burn more calories but this is a wrong belief. Instead of doing 30 reps with lighter weight, you can achieve the same hypertrophy by doing 6 to 8 reps with heavier sets. Besides that lighter weight will not help you to gain more strength and strength is very important for a greater, long-term gains. More strength means more weight lifted for more reps and the long-term effect and cumulative effect of that will be a better looking lean body.

When you lift more, you will also get hormonal benefits. When you lift heavy, it will release more muscle building, fat burning hormones like testosterone and growth hormone. When you use heavy weights and do just six reps, it can increase resting metabolic rate higher and for longer after the workout instead of doing more apps. You need to choose weight that will allow you to lose 6 to 8 reps and place a rest period of 60 seconds or less in between.

Sprint intervals are important

Cardio is good for you at if you are doing cardio the wrong way or if you are following something which is outdated, it may not help you to get a lean body. High-intensity interval training (HIIT) is mostly focus on sprinting and it is better than low intensity steady state cardio in burning fat. Besides helping you to burn more fat, it will also preserve muscle and maximise workout efficiency. After an intense sprinting, you need to recover quickly, and in that process your body burns more calories not only then but also 48 to 72 hours following a workout. Sprinting can increase post workout fat oxidation by up to 75%. It will also improve the quality and quantity of your bodyâ€™s mitochondria which provide your body with the necessary power and energy. Sprinting 2 to 3 times per week should be good enough for you. If youâ€™re new to sprinting, you can go for 6 to 7 22second prints with rest period of one minute and 40 seconds.

Hydrate yourself

If your body is too dry, even after doing lots of workout, you will not be able to get a lean body. Hydration is very important for you when youâ€™re trying to achieve a lean body. People who want to get a lean body sometimes reduce water intake fearing that they may retain it all and look like a fat man or woman. If you are not drinking enough water, it will create problems for you. If you stay thirsty, you may suffer from diminished cognitive and physical performance. Simply 2% dehydration can have a serious impact on your training. You may not be able to perform well during your workout if youâ€™re dehydrated. Proper hydration will also improve your digestion and thereby nutrient absorption and brain function.

References

1. Lean Body Hacks
2. Increasing Lean Mass and Strength
3. Weight and muscle gain

How Ashwagandha can help you lose weight naturally

Jan 30, 2020

1903

Withania Somnifera is commonly known as Ashwagandha. This herb has many health benefits and it can also help you to lose weight. It is a popular herb that is used in traditional Indian medicine. Letâ€™s find out how it can help you to lose weight naturally.

Reduces elevated cortisol levels

Cortisol hormone is produced in the body by adrenal glands and this happens in response to stress. If you are under prolonged stress and because of that the cortisol levels are elevated for a long time, then many health problems may arise. It can directly result in obesity besides causing other health issues. When you have more cortisol in your body, it tends to store more fat. Because of high cortisol levels, you are likely to store more abdominal fat. Ashwagandha can help in reducing the elevated cortisol levels. It can reduce cortisol levels by up to 26%. By reducing cortisol Ashwagandha helps in reducing the possibility of fat deposits in your body.

Improves blood sugar control

Cortisol can also trigger insulin production and this hormone is necessary for your body as it helps in using blood sugar as an energy source or fat storage. If too much insulin is released in the body, the body cells will not be able to respond to insulin as they should. This is a condition which is known as insulin resistance and it can result in type 2 diabetes. Ashwagandha is very useful in this case because it can lower fasting blood sugar levels and thereby help in weight loss. It will also increase insulin sensitivity. Both these reactions will help your body to control blood sugar better and thereby effectively manage your weight. Ashwagandha is known to have potentially comparable to antidiabetic drugs and it can thereby improve the insulin sensitivity index.

Works as an antioxidant

Ashwagandha is beneficial for you when youâ€™re trying to lose weight because it also works as an antioxidant. When your immune system is harmed or attacked by foreign elements like bacteria and other microorganisms, your body goes into survival mode. In such a condition, fat burning is not a priority for your body. If that happens, your obesity may increase. Ashwagandha has naturedly occurring antioxidants which cannot only improve overall health and immunity, it can also promote fat burning. It has antimicrobial properties which will improve your immune system and will keep you healthy. Then, your body will be able to focus on other processes like burning more fat as a result of regular exercise and diet.

Better energy levels

Ashwagandha helps your Central nervous system and boosts energy levels naturally. When you go for intense activities like weightlifting, Ashwagandha can buffer the psychological stress and thereby improve your performance. It can and hence your energy and weight loss by reducing stress in the body. Different scientific studies have been done on the benefits of Ashwagandha and its impact on the energy level of the body.

Fights cholesterol

Ashwagandha will help you to fight cholesterol. It reduces LDL or bad cholesterol and triglycerides. That will have a positive impact on your body fat and will help you to lose more weight.

References

1. Spade Nutrition – Elite Weight Loss Supplements
2.Your Weight Is Important
3.Weight loss and women

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