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biki kal

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More about insomnia and how to fight it

Oct 24, 2019

1742

Consequences of sleep deprivation

Serious insomnia is a serious condition and it can cause different physical and mental problems. You may suffer from mental distortions, exaggerated mental tendons and mind or hallucinations. Hallucinations can just be the beginning and sleep deprivation can kill you. Scientific studies on laboratory animals who were subjected to extreme sleep deprivation found that such animals die relatively swiftly of unknown causes. There is a rare genetic disease known as fatal familial insomnia that can cause severe insomnia and kill the patients.

Even though generally insomnia is not fatal, it can become a dangerous problem for you. Insomnia can result in different problems for you. For example,

Insomnia is an aggravating factor in case of people who suffer from fibromyalgia. It was also found that chronic low back pain patients also suffer from insomnia. It can lower or eliminate your migraine defenses. It can in fact be caused by insomnia. Insomnia can also make you. It is very strongly linked to metabolic syndrome. Insomnia is generally followed by periods of increased absenteeism from illness and disease. And the effect doesnâ€™t go away immediately. It is prominent after two years after insomnia. Another scientific study found that people with even minor sleep problems get three times as many head colds.

Insomnia can also destroy your mood. About 40% of psychiatric mood disorders are preceded by insomnia. It can also cause other types of mood disorders. Insomnia can impair athletic performance.

Night owl type insomnia

Night owl type insomnia or delayed sleep phase syndrome (DSPS) is a sleep problem that has a neurological cause and probably genetic roots. It is a common condition and about 10% of insomnia cases are actually DSPS. If you cannot get to sleep in the first place, you may have â€œnight owlâ€� insomnia. You find it very difficult to fall asleep until later. Night owl is a lifestyle and a preference and it is flexible but on the other hand DSPS is not a preference and it is not flexible.

Insomnia is a bad habit

Some insomnia may be caused by sleep disorders like DSPS, sleep apnea or narcolepsy. Sleep loss can be caused by pain of another medical condition like rheumatoid arthritis. But many cases of insomnia assassins because of a bad habit. It is a learned behavior and it can be aggravated into a crisis because of emotional stresses or due to medical problems. It is known as â€œbehavioral insomnia.â€� If you suffer from this bad habit, you will have two learn how to sleep again. You will need to upgrade your sleep environment and change your behavior with behavioral conditioning.

Sleep environment upgrading

Sleep environment upgrading can be done very easily. If you sleeping in bright, noisy, stuffy bedroom and if your spouse or pets are making lots of unwanted sounds, nothing can help you. You need to have a sleep environment that is reasonably conducive to sleep and it is often seen that how easily such sleep environment improvement can be done.

You can cover your windows with blackout curtains. You can install soundproofing eggshell foam. You can also get some comfortable earplugs. You can get an air conditioner or a dehumidifier. You can buy the best mattress that money can buy.

References

1. Natural Insomnia Program
2. Insomnia
3. Insomnia: Definition, Prevalence, Etiology, and Consequences

How to transform your body

Oct 24, 2019

1266

If you want to transform your body and if you want to do it within a few weeks, how did do that? In that case, you will need to listen to the experts who have done it before. Letâ€™s find out what experts have to say about transforming your body.

Nutrition

Nutrition is the most important factor in changing your body composition and thereby transforming your body. You need to talk to a good dietician who knows about diets very well. If you want to transform your body and one nutrition to help in that, you will have to follow a few things.

You will have to eliminate processed foods completely. Then not good for you and they will derail your efforts to transform your body. Youâ€™ll also need a high quality lean protein source. You will have to eat this protein at every meal that you consume throughout the day. Youâ€™ll also need to include a large quantity of high fibre vegetables with your meals. Also include a good source of fat such as avocado, nuts or seeds. Good fat is very important for you when youâ€™re trying to transform your body by getting more lean muscles and losing the extra body fat. Along with that, youâ€™ll also need to include omega-3 fatty acids in your diet. You will need to drink 2 to 3 L of water every day and maybe more during the days when you work out.

Sleep

If you want to transform your body, sleep is very important for it. Improving your sleep will improve your body composition. If youâ€™re suffering from lack of sleep, it will increase your appetite stimulating hormone ghrelin and will reduce the satiety hormone leptin. Because of that you are likely to eat more than necessary which will in turn add more fat to your body.

You need to around 7 to 9 hours of sleep every night depending on your need. Seven hours sleep is minimum which is necessary for operating in the best way possible. If youâ€™re finding it difficult to sleep, taking a magnesium supplement before bed will help you. Keep your room cool and dark to ensure better sleep.

Total body strength training

Total body strength training will help you to change your body composition and transform your body. If you want to build a strong, lean body you will need to go for strength training. Resistance training in a progressive manner will help you to build lean muscle mass which will also help you to burn more calories even during rest. Having at least three total body strength training sessions in a week is essential for you for better results. If possible, you need to perform your resistance moves as a circuit get the maximum results possible.

High-intensity interval training (HIIT)

HIIT is a very effective and efficient way to perform cardio. If you perform HIIT for a few weeks, youâ€™ll be able to see the results. You need to follow certain rules to get the maximum benefit. The work intervals should be 30 to 60 seconds at more than 80% of your maximum heart rate. Recovery intervals should be 60 to 120 seconds at 55 to 65% of your max heart rate.

References

1. The Body Transformation Blueprint
2.Changing Your Habits for Better Health
3.Dimensions of wellness: Change your habits, change your life

How sleep satisfaction can increase your energy

Oct 23, 2019

1367

A peaceful night with the right amount of sleep can help you to feel more energized and alert the next day when you wake up. However, sleep quality will decide how sleep will affect your energy levels throughout the day. Sleep satisfaction is very important in deciding how energized you feel at any point of time. If you want to feel more energized and invigorated, you will have to improve your sleep satisfaction.

Sleep satisfaction is a subjective evaluation of how satisfied someone feels with his or her sleep. Bedroom environment like light, noise and temperature can influence it. It is also used with sleep quantity of the number of hours you sleep and sleep quality or the validity of sleep you had.

Sleep restores energy

During high quality sleep, your body can restore many functions. These functions are necessary and used during your daily life. They may include temperature regulation, maintaining immune system, balancing hormone levels and ensuring good appetite. Since all these activities need energies for performance, they decide how much energy you have. If you want to operate at your peak potential, you will have to maintain dysfunctions in a better way and that can be done to quality sleep.

Sleep satisfaction matters

When you feel good about the sleep you had at night, it will set you up for other positive emotions. If you have sleep satisfaction, it can result in feelings of greater energy. On the other hand, depression is often linked with feelings of fatigue. Sleep satisfaction or how satisfied you feel after sleeping could have a direct influence on your well-being and that is why it is important for you to ensure that you have higher satisfaction.

Slowdown will happen with poor quality sleep

If you had a poor quality sleep at night, next they you are going to be sluggish. You will feel groggy when you wake up. Scientific studies have found that for sleep quality is often linked to obesity and weight gain. If you do not get enough sleep it can result in increase in calorie intake but without any increase in activity level. That can easily result in obesity and overweight besides causing other associated health problems like heart disease and diabetes. Such poor quality sleep can lower your energy level and make you feel fatigued. Such poor quality of sleep will also impact your immune system and as a result of that you will be more prone to different types of diseases and disorders starting from common colds and flus. It will drain your energy and you will find it difficult to complete your day with the energy you have.

Is it possible to boost sleep satisfaction?

Yes, sleep satisfaction can be improved. If youâ€™re not satisfied with the sleep you are getting, you can definitely take measures to improve your sleep satisfaction. Fresh bedding, low noise levels and cool temperatures in your bedroom will help you to have a more satisfying sleep experience. When you take such small but effective steps to increase your sleep satisfaction, they will help you to wake up feeling refreshed with lots of energy for the day.

References

1. 7 Day Mind Balancing Complete Sleep And Energy Optimizing System
2. A Good Night’s Sleep
3. Healthy Sleep

Shape your body with yoga

Oct 23, 2019

1581

If you want to be in the greatest shape of your life, you can do that using yoga. If you want a sexy and fit body, yoga can help you to achieve that. If you take a closer look, youâ€™ll find that yoga instructors and serious practitioners have their bodies beautifully shaped. Their muscles are easily visible, there posture is always erect and confident and their skin glitters.

Yoga body transformation

Once you start practising yoga, you will notice many changes in your body. However, the effect of yoga on your body will depend on how often you practice and how motivated you are. Yoga will help you to achieve the best shape of your body if you practice it enough.

As you start to practice more and more yoga, your perception and understanding of a great body will change. A beautiful body means a strong, healthy and well-functioning body. Yoga will help you to achieve that. Besides that yoga will also provide you with toned, fit, well-defined muscles.

How yoga shapes your body

You need a healthy body for physical transformation and you can achieve both of that by practising yoga. Yoga can help you to lose fat, develop muscle tone and build flexibility. It will help you to achieve a more lean looking beautiful body. However, do not expect to create the best shape of your life within a few weeks. Yoga is a process and the journey and it will take some time. However, besides improving your physical body and creating the best shape, it will also improve your concentration and mood and itâ€™ll make you mentally and emotionally better. It may take several years depending on your present physical condition. Yoga is a lifestyle and it can change your body but you need to understand that like any other lifestyle you need to live it for some time to get all the benefits.

What does yoga do for your body?

In yoga, you will use your body weight while lifting. It is a natural way to do that and as a result of that the muscle will be leaner. Your body will become stronger, beautiful and more natural. With yoga, youâ€™ll also learn how to align your muscles properly. That will happen when you do different types of poses. There will be less possibility of body injuries while building tone strength and muscle. Youâ€™ll also get the right amount of stimulation to your joints while practising different poses. Yoga also include lots of breathing and that will help you by releasing tension from your body. Stress and tension are causes of different mental and physical problems in your body.

Most of the yoga instructors are very knowledgeable and then not only know about the physical part, they are also trained to understand you mentally and emotionally. They will respect the limits of your body but at the same time will also push you to move forward and do better. With the right guide, your body will blossom within a comparatively short time.

You is beneficial for you because it will improve your balance and mobility and to look better and to create the best shape of your life my you will need both balance and mobility.

References

1. Shapeshifter Yoga
2.Yoga: What You Need To Know
3.Yoga for health

How Qigong can benefit you in daily life

Oct 22, 2019

1190

Qigong comes from the Chinese words â€œQiâ€� meaning energy and â€œGongâ€� meaning work or practice. It is a Chinese exercise system which teaches you to cultivate and attract life force energies. This is a healing art and using it you can build up your health by combining discipline of the mind and the bodyâ€™s vital force.

Qigong will make you more relaxed

In your daily life, whenever you are stressed or anxious about anything at all, Qigong can help you to become more relaxed. Whenever you are nervous or anxious, you can simply do a quick qigong pose and that will help you to release the tension and will not allow the nervous energy to set inside of you. You can practice â€œthree intentfull corrections,â€� if you want to keep your energy freely flowing and eliminate any nervousness. It will help you to focus your body, mind and breathing to help you relax.

There are different poses that you can practice to make yourself more relaxed. Such practice will include your body, mind and breathing any can learn how to do it.

Stay younger with qigong

Qigong will help you to stay and look younger. When you exercise this practice every day of your life, it will not only keep you healthy but it will also help you to keep working better for longer. If you want to look younger, you need to know that there are some factors which can help you to look younger. Among them being relaxed and staying stress free art to of the major factors that can help you to look younger.

When you eliminate nervousness and anxiety from your body with the help of qigong, and at the same time keep your internal energy free-flowing and relaxed, you can eliminate the signs of stress which include ageing, wrinkles, health problems and mental health issues arising from stress.

Better health

Practising qigong everyday will help you to improve your overall health and increase your Chi energy. If you suffer from any health issues, they can negatively impact your daily life. Regular practice of this art will help you to stay healthy and without any medical problem. It will improve your immune system, make you feel youthful, increase your libido and will make you appear more attractive to other people. Health is very important for you and if you are getting so many benefits from practising qigong, then why not practice it every day.

Become more confident

Qigong will not only make you healthy, it will also help you to feel more confident in life. According to Chinese medicine many medical problems are caused by backlog of stuck energies stored in the body and which are not able to escape. For example the emotion of fear is stored in your kidneys, which are the major waste elimination organ. If you kidneys are not working as they should, it can result in other illnesses like jaundice, kidney stones and other problems. Qigong can help you to eliminate the nervous tension and fear whenever you experience them. They can be termed as toxic energy and you can eliminate such toxic energy and thereby keep your body and organs in healthy condition. There are different types of exercises available in qigong which will help you to relax and keep your body and organs healthy.

References

1. Qigong For Happiness, Health And Vitality
2.A Comprehensive Review of Health Benefits of Qigong and Tai Chi
3.Tai Chi and Qi Gong: In Depth

Problems in skinny guys gaining muscle

Oct 21, 2019

1356

Skinny guys often find it very difficult to build more muscle and gain weight. That is why it is important for skinny guys to change your approach when theyâ€™re trying to gain muscle and weight. This is happening because probably you are a hard gainer. If you are a hard gainer, you cannot use the same approach as other people because that will not work for you.

Letâ€™s find out why you are not building muscle fast if youâ€™re skinny.

You do not understand law of progressive overload

If you want to build muscle, you will have to get stronger. If youâ€™re using the same weights for the same number of reps, it will not help your body to gain muscle. If you want to get more muscle, you will have to gain strength. If youâ€™re following a program that doesnâ€™t use consistent strength gains on a regular basis, you will need to change your program. You will need to use the Law of progressive overload and only then youâ€™ll be able to build muscle if you are a skinny guy.

Frequency is not enough

If youâ€™re not gaining muscle, probably you are not training with enough frequency. The more frequently you train a muscle while still recovering and getting stronger, the faster you will grow. But most of the bodybuilding programs lets you train each muscle once a week. That will not help you to get stronger and build muscle. It is possible to find a program that will help you to train the same muscle at least twice every week. That program will help you to gain more muscle if you are a skinny guy.

You are performing too many sets and reps

If you are trying the workouts of pro bodybuilders maybe that is something youâ€™re doing wrong. The total weekly training volume for those people will kill you and will not help you to build muscle. If you drink too many sets and reps like those people, you will never be able to build more muscle. Why would you do so many reps and sets for different body parts? They have their own reasons and the workout program there are doing suits them. However your goal is totally different from them. You need to get lean, hit hard and do a little bit more than you did last time so as to stimulate the muscle growth process. You need to stimulate the muscles for growth you donâ€™t have to kill your muscles. Simply do not copy the workouts of a pro bodybuilder because his goal and your goal are different.

You do not have a proven plan to follow

Even if youâ€™re trying hard and working out regularly, it may not be possible for you to gain more muscle because you do not have a proven plan to follow. If you have yourself created a walkout planned for you, it may not work at all. If you fail to plan, youâ€™ll definitely fail. You cannot simply go into the gym and start doing something that you like. You need a proven system which you can follow that will make regular gains for you and you can also record from workout to workout in your training Journal. Then only can expect to get better results. It is true for the skinny guys and it is also true for other people.

References

1. The Body Transformation Blueprint
2. Healthy Muscles Matter
3. Muscles

Reasons why you should avoid fat at all costs

Oct 20, 2019

1229

If your body is storing more and more fat, you should be very careful about because it can be dangerous for your life. It is very important to understand that you need to avoid fat at all costs. Why?

More body fat means low testosterone

When your body has more fat, it is more likely to have low levels of testosterone. Testosterone is converted to the female hormone estrogen insight fat tissues. So, the more fat you have, the more conversions will happen in your body. Besides lower levels of testosterone, you will have more female hormone in your body. You donâ€™t one that.

Testosterone is the greatest factor in muscle growth and fat loss. If the testosterone level in your body is not optimal, even if you spend more time in the gym, you will not be able to build muscle and burn more fat.

Reduced insulin sensitivity

The more body fat you have, the lower will be your insulin sensitivity. Building muscle is directly related to your level of insulin sensitivity. If you have a higher sensitivity, your body will drive nutrients into muscle cells and you will build bigger and stronger muscles. If your body is less insulin sensitive, it will drive nutrients into fat cells. If youâ€™re not paying attention to the timing of your nutrients, than you are negatively affecting your bodyâ€™s insulin sensitivity. Also if the quality of the food you are consuming is not high, it will also reduce insulin sensitivity. With low levels of insulin sensitivity, your ability to gain muscle and lose body fat will go down.

Fat cell hyperplasia

If you consider fat cells in your body as little bags when body fat increases, those bags will fill up but they can only hold a definite amount of fat. When the bags fill up, as a defence mechanism your body will need to find a place to store new fat and so it will start creating new fat cells. When you are losing fat, your body can only make the existing fat cells smaller by fat loss, it cannot remove fat cells from your body. So if new fat cells are added to your body, your body will start to store more fat and losing that extra fat will be very difficult. It will be more and more difficult for you to get lean in the future.

Better immune system and less inflammation

When your body has low fat levels, the possibility of having a healthier immune system and less inflammation will increase. On the other hand, the stronger your immune system is, the less likely you are at risk for minor infractions or serious illness. The less inflammation your body has, the healthier the joints will be and youâ€™ll be able to lift more weights and loads. So, when you reduce the amount of fat present in your body, you will also reduce the risk of infections, diseases and injuries. At the same time youâ€™ll be able to train at higher intensity and effort and that will help you to gain more muscle and become healthier than before.

By losing fat or not allowing your body to store more fat, you can save your body from serious problems and can also ensure that it is running at the fullest and optimal extent possible.

References

1. Massthetic Muscle
2. Healthy Muscles Matter
3. Muscles

Natural ways to enlarge your breasts

Oct 18, 2019

1220

There are different natural ways which can help you to enlarge your breasts. Letâ€™s find out what can help you to boost the bust size.

Massage oils and essential oils

Massage oils and essential oils can help you to increase the bust size. Fenugreek seeds are said to help in expanding the skin around your chest. If you applied daily it may help you to increase the breast size in a few weeks. You need to take some fenugreek oil and rabbit between your palms and applied to your breasts and massage gently for five minutes. You should do it once daily before going to bed. Olive oil contains several nutrients and it can improve blood circulation. It contains phytoestrogens which can imitate estrogenic activity in the body and that may help you to increase your breast size. We use it, you need to take some olive oil and rabbit between your palms and massage your breasts gently for 5 to 10 minutes. Soybean oil has the ability to increase the levels of estrogen in your body and that is why it is considered as a useful element in enhancing the size of your breasts. You need to massage the oil gently onto your breasts in a circular motion for 10 to 15 minutes.

Lemongrass essential oil can help you to increase the breast size because it contains a monoterpine called nerol, which can increase estrogenic activity. To increase the size, you need to take 10 to 12 drops of lemongrass essential oil along with little bit of other carrier oils like olive or coconut oil and then massaged the blend on your breasts for 5 to 10 minutes. Pros essential oil is another essential oil that can help you to increase the bust size. It contains a monoterpenoid called as geraniol, which increase estrogenic activity at higher concentrations. Rose oil can stimulate the growth of your breast tissues. You need to take 10 to 12 drops of rose essential oil and then mix it with any carrier oil and then massage onto your breast for 5 to 10 minutes.

Soy milk

Soymilk is derived from soy beans and it contains high levels of phytoestrogens known as isoflavones which can help in increasing the size of your breasts in a gradual manner. You need to drink at least a cup of unsweetened soymilk every day.

Fenugreek

Fenugreek is important when you want to increase your breast size because it contains phytoestrogens that increase the production of prolactin in your body. This impact can help in increasing the size of your breasts. You need to consume 500 mg of fenugreek capsules every day.

Vitamins

Vitamins are very important for you when you want to increase your breast size. They are safe and effective. Vitamins A, B3, C and E are quite popular because of their abilities to increase breast size.

Saw palmetto

Saw palmetto is a small tree of 3 to 4 feet height. Supplements derived from this tree have been used since a long time for breast enlargement. It contains phytonutrients which are capable of increasing the size of your breasts. You need to take 500 mg of saw palmetto daily.

References

1. Natural Breast Enlargement – Boost Your Bust
2. Breast augmentation
3. Nonsurgical breast enlargement using an external soft-tissue expansion system

How to get your bikini body without spending lots of money

Oct 17, 2019

1257

If you are trying to get a beach body, this is a good decision because it will also help you to become healthier. By shedding the extra weight and fat from your body you will not only feel healthier, you will also be healthy internally. Some simple lifestyle tweaks will help you to get the bikini body you want.

Prioritize a healthy breakfast and lunch

If you want to create a great looking bikini body, you will need to focus on your diet, specially your breakfast and lunch. If you indulge in late-night eating, maybe you will have to stop doing it as it is not the healthiest habit and it will not help you to get the bikini body you want. It seems, it is better to consume most of your calories before 3 PM if youâ€™re trying to lose weight according to experts. It is better to eat your biggest meals early in the day because that will help you to shed more weight in comparison to women who consume more calories later in the day. Your dinners should be light and that is why you need to eat more and better during your breakfast and lunch. It is possible to eat light and yet have a filling breakfast and lunch. Include more eggs in your breakfast and in lunch. It is one of the perfect protein sources and they also provide you with essential amino acids.

Stretch more

Stretching more will also help you to get a better looking bikini body. Even though you may not think of it as the best thing to do when youâ€™re trying to lose weight and creative bikini body for yourself but it will help you to stay away from injury. When you go for different workouts lose extra fat and bodyweight, tone your body and to firm up your core, you will need stretching to ensure that you are not injured in the process. It is more important for people who are ageing. As you age, the elasticity of the muscles decrease and if these muscles are overused and overworked through repetitive motions, it can result in different types of injuries. That is why you need a stretching routine which will focus on the muscles you use the most.

Incorporate yoga

Yes, yoga can help you to look better. It can definitely help you to look younger than you are. Yoga will provide you with mind-body benefits. Go for some poses and causes during the morning. Meditation done during yoga practice will also help you to feel better. Different types of poses will help you to stretch your body and target different parts of the body. Yoga is also helpful in losing extra fat and bodyweight. Besides that yoga can reduce your stress and help you to sleep better at night. When youâ€™re stressed, your body holds onto more fat and you donâ€™t want it when youâ€™re trying to develop a bikini body for yourself.

Cook for yourself

Instead of eating out, cooking yourself some healthy dishes will help you to get rid of the extra weight and fat present in your body. Itâ€™ll be very difficult to lose weight when you are eating lunch at a restaurant. You can pack your mid-day meal and that will not only help you to save money but will also help you to save lots of calories.

References

1. Bikini Body Workouts
2. Body image
3. Body image – women

Why do you need a set of mini resistance bands?

Oct 16, 2019

1250

Just paying a few dollars will get you in many resistance band and this can help you to completely change your body. Mini bands are one type of resistance bands that offer you the same benefits of resistance bands. Even though dumbbells, kettle bells and other different free weights are available and they are great workout tools, it is difficult to carry them around because they are happy and needs lots of space. And if youâ€™re travelling a lot during every month, it is very difficult to stick to a weight exercise regime. In that case, mini resistance bands can help you because they take up practically no space and weigh next to nothing. You can carry them wherever you go.

Work every part of your body

Mini resistance bands will let you work each and every part of your body. He can use them to work every single part of the body. One pack of such bands contain enough resistance options to adjust your workouts based on your goals. And you donâ€™t even have to lift any actual weights. This is so convenient for you.

How resistance bands work

The working of resistance bands is very similar to free weights but there are some differences. Resistant bands will help you by providing external resistance and your muscles will have to work against such resistance. While performing an exercise when you push against a resistance band, your muscles will engage to fight the resistance.

The primary difference with weights is that resistance bands do not depend on gravity in the same way as free weights. Here, you are working is the force of just the band. Some people may believe that it is not so effective but you need to understand that while using a resistance band, you are working against resistance throughout the entire range of exercise and that helps you by working on your muscles. Letâ€™s take an example to understand it better. When you are performing a squat with a mini band put around your quads, you will have to press your legs against the band when youâ€™re standing the starting position before even starting the exercise or while resting. Then when you lower into a squat, you will have to press out your legs and then again when you are standing back up. It means, your muscles are often under tension for an extended period of time when you use mini resistance bands for workouts. It means your muscles are constantly working which is not true in case of free weights. It also means that you like to get bigger and better results from the same exercise. You will immediately start to feel the effectiveness of the mini resistance bands once you start your exercises. Because youâ€™re not really giving your muscles are solid break until you actually stop performing the exercises, so it is the best use of your time. You can get the maximum benefit within the minimum time.

Many bands are versatile

You can use mini bands in different ways. You can use them for warmup before a workout. You can also use them for activating your hips before a run. Many bands can also help you to prevent injury by improving the strength and stability in the hip area.

References

1. Firm And Tight Mini Band Workouts
2. Effects of elastic-band resistance exercise on balance, mobility and gait function, flexibility and fall efficacy in elderly people
3. Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial

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