Using GABA As a Nutritional Supplement - Basic Information for Your Edification

GABA, the common name for gamma aminobutyric acid, is one of the most important nutrients in the body. It is used by the brain to promote calmness and tranquility.

GABA supports normal brain function by helping block stress-related messages from reaching receptor sites in the central nervous system.

The production and synthesis of GABA is limited and controlled by B-vitamin compounds, particularly vitamin B6. This nonessential amino acid is formed from glutamic acid with the help of vitamin B6.

GABA is the most widespread inhibitory neurotransmitter in the brain. A neurotransmitter facilitates communication between nerve cells in the central nervous system. GABA's main purpose is to prevent the over-firing of nerve cells, decreasing neuron activity and promoting calmness.

GABA is also important in mediating muscle activities and in triggering certain glandular activity. It is directly responsible for regulating muscle tone.

Food sources or supplements high in protein and vitamin B6 help maintain adequate GABA levels.

GABA supplements have had some runs of popularity with bodybuilders over the years. Most of these runs were based on the findings of a University of Milan (Italy) study which reported that it had a dramatic effect on the production of HGH (human growth hormone), increasing blood plasma levels by 550%.

While it definitely has supporters in the bodybuilding community, opinions on its ability to significantly help the bodybuilder achieve his basic goals, fat loss and muscle gain, are mixed.

GABA cannot be efficiently transported through the blood and into the brain (cannot pass the brain-blood barrier). Therefore, direct supplementation within the diet will not make it to the brain.

The effectiveness of GABA supplements as they relate to HGH therefore is reliant on the role that blood concentrations of GABA play in triggering growth hormone release.

Indirectly, some reported benefits of supplementation could have a positive effect on HGH secretion. GABAs ability to reduce anxiety and increase deep sleep could encourage increased growth hormone release. This effect could also be anti-catabolic, allowing the body to retain more muscle post-exercise and recuperate faster.

In general, GABA dissolves quickly in water and has no taste. It can be mixed with water or juice and drink.

Individual preferences vary. The suggested serving size for GABA is 750 milligrams taken once or twice daily on an empty stomach prior to sleep.

GABA is safe at suggested serving sized. In higher quantities, GABA can increase anxiety and insomnia. It may also cause numbness around the mouth and tingling in the extremities, mild nausea, a slight shortness of breath that lasts for a few minutes and temporary tingling of the skin.

Those with liver or kidney disease should not take this or any other amino acid supplement without first consulting a physician.

Benny Cumia is a highly experienced fitness expert, and has been researching the ways that dietary supplementation can improve fitness and performance. Learn more about where to find the GABA Supplement for you.

Use Muscle to Burn Fat Because Muscle Burns Fat Best

Should you burn fat or muscle? Use muscle to burn fat because muscle burns fat best. Although the answer seems very obvious or clear, the number of weight loss candidates who still do not understand these facts is staggering.

In a way, however, it may be quite understandable because the human body is a complex piece of machinery. And it operates according to its own rhythms and sequences. Use muscle to burn fat. This is your true systematic approach, although it may sound different from what you might wish to believe.

Especially shocking at times are truthful weight loss facts like, "You Have To Eat In Order To Lose Weight." At first glance, of course, makes no sense at all. However, when you examine this concept more closely, you uncover thousands of beneficial and supporting ideas about the way weight loss really works. One of these discoveries is that muscle burns fat best.

You can use muscle to burn fat because muscle tissues contain the sites where the by-products of body fat metabolism reach their fruition. In other words, muscles contain the fat-burning cells. Particularly, there is the inner section of the muscular cell, called Mitochondria, that literally metabolizes your excess nutrients resulting from the protein-carbohydrate-fat mix that you eat during each day.

Be it known to you today, that your goal as a body fat candidate is very much similar to the goals that bodybuilders use to achieve the lowest body fat percentages possible. Muscle burns fat best.

Yet, have you ever taken a good look at the statistics on this topic? Without a doubt, it behooves you to use muscle to burn fat. Similarly, body builders provide prime example of how to lose weight in the most effective ways.

This is true because they consistently meet a DUAL goal of both: 1) Losing excess body fat; and 2) Putting on only the leanest possible tissue in existence, which is, as you can guess, muscle.

It is very common to have only a 10 or 15 percent body fat percentage when you utilize smart body building or muscle toning principles. This exemplifies how muscle burns fat [http://www.squidoo.com/natural-weight-loss-review] best. Yet, mind you, we are not talking about those HUGE or HUMONGOUS hulks who wish to compete for Olympic status.

You can follow this use muscle to burn fat example. As, here, we are merely revealing the BASICS on how to approach the body building tenets in order to add firm shape, nice tone, and a much leaner style of beauty to your existing physique.

Should you be interested in this, you will surely accomplish the same low-body-fat-percentage results when you use this technique. You already have muscles. Everybody does. However, when you are overweight, your muscle tone and beauty becomes hidden or covered over by additional layers of fat which lies directly beneath the outer surface of your skin.

Your body knows all too well that muscle burns fat best. And, just imagine your poor muscles, drowning down there, in a mucous-laden layer of fat... almost begging you to save them. Use muscle to burn fat - the best free weight loss advice you can get.

And, the way in which you go about doing this, in effect, gives you two rewards instantly. One, you start to look leaner and sharper. Plus, two, you feel better physically and become emotionally more empowered by this self-actualizing experience.

It begins when you use muscle to burn fat. Right from the start, you can melt away unwanted body fat with these valuable and highly underestimated weight loss tips.

What more can you ask for than a direct, reachable goal that has proven benefit plus immediate gratification? Muscle burns fat best. Adopt this powerful piece of weight loss advice pronto.

With over 17 years of hands-on plus formalized training in fitness, nutrition, and weight management, author Kenneth Gene Dockins continues to provide creative solutions for fat loss attainment and provides you with a helpful recommendation on the best fat-loss ebook in the industry. You can uncover powerful body fat burning tips that professionally support your weight loss goals, plus assist you in achieving long-term satisfaction. Visit Muscles-Burn-Fat.Info for eye-opening info about how muscles burn fat [http://muscles-burn-fat.info/].

Water and Hydration

As a bodybuilder, I am supposed to drink water, lots of water. But water consumption remains the most neglected part of my nutrition. On average, I need about eight glasses of water per day but as a bodybuilder, I need more, lots more! With intense workouts we need three to four litres of water per day. If you are using caffeine products your body needs water to enhance performance.

Consuming 16 ounces before your workout 30-45 minutes can boost your performance level, increasing your blood volume. By working out you decrease your volume so by add 16 ounces of water before and during your exercise program will improve your performance greatly which will give you a huge pump in the muscle you are working. Make sure to drink about 16 ounces after your workout.

Your body needs lots of water, so you see it is very important. Water helps remove toxic by-products that the body takes in through eating. It helps carry nutrients and oxygen into your blood cells, regulate your body temperature, lubricate and cushion our joints. If we do not maintain a certain level of water in our bodies we will start to dehydrate within hours.

So be sure to keep a bottle of water by you at all times even on your busy days. Water can get boring to some of us so you can add many fruit tastes to your water, but watch your calories and also for potassium. If you cannot get rid of that lower gut it is because of excess sodium being deposited in your lower abdominal region and greatly hiding the muscle that lies underneath this thick skin, so flushing the excess sodium from under the skin is a must.

Hydrating allows your body and metabolism to function effectively,Giving you a nicer tone and appearance you release water through exercising thereby stopping water retention, The body only needs 2000-2500mg of sodium per day for it metabolic processes. Drinking 1-2 gallons per day some may need more, Can cause a deficiency of certain vitamins and minerals, So be sure to take a complete multivitamin daily.

With all the water I drink per day I know that I need a multi-vitamin supplement to replace all the nutrients I lose on a daily basis.

Written By: Earl Homeward

What Causes People to Get Stretch Marks?

So several individuals have asked the question of "How do you get stretch marks?" No shock there because the prevention of stretch marks is certainly best than their treatment for time, work and money spent.

Physiology of a Stretch Mark

Generally, these marks are the outcome of skin being stretched until its overextended so much that returning its elasticity is nearly impossible. Imagine a regular elastic garter being tugged one too many times until it loses its elasticity. The matter in skin elasticity is collagen and elastin, and the body naturally makes both in large amounts when you are young. When these two things are gone in big quantities, your skin will start to lose its tone, texture and firmness.

When this occurs, these marks will appear on the skin's top layer-the epidermis. Nevertheless, these marks certainly appear in the middle layer of the skin called the dermis.

How do you get stretch marks?

It can be positively determined that the best answer to the question is anything that can stretch the skin will cause them. Certainly, there is also the truth that as you age you are more susceptible to stretch marks because your skin loses its elasticity. There are some instances where these marks even appear in younger people. The most general of these circumstances are:

1. Pregnancy means an increase in weight for the pregnant woman. Therefore, the skin is stretched particularly over the abdomen however; other regions such as the thighs, hips and arms can have the same outcome. When nearly regular weight is achieved, the marks will form.

2. Weight loss can cause these marks as well, whether you are pregnant or not. For instance, fat people who try weight loss regimens must watch for marks on the regions where they lost the majority of the weight. This can also be true for bodybuilders who lose muscle mass after competitive events.

3. The use of steroids such as cortisone can also cause these marks. The reason is because the hormones are interrupted in the system, and that can influence collagen and elastin production.

4. Pre-adolescent kids and teens might as well get these marks, not because of the stretching of the skin. Indeed this part of the population might not experience as much as pregnant women and people losing weight however, it is nevertheless a fact of life for many teens.

Moreover, the question of "How do you get stretch marks?" is as imperative as the question on how to avoid and treat them. In this instance, you can put on moisturizing creams on your skin, drink a lot of water, and eat fruits and veggies to avoid these ugly marks. However if you have them, you can think about getting anti-stretch marks cream as well as laser therapy to make them vanish.

Before you know it, your stretch marks will be an issue of the past. Then you can prance around in your sleeveless dresses, shorts and bikinis.

For more information on What Are Stretch Marks, visit www.Best-Stretch-Marks-Treatments.com as well prevention tips and the best stretch marks creams and lotions reviewed.

Copyright 2010. Feel free to reprint this article on your site as long as the article is not modified in any way and the resource information (about the author) is listed as above.

When is Enough, Enough? When Looking Good Becomes an Obsession

Too small, too big, too fat, too skinny - so what is just right? Can we ever be truly satisfied with how we look?

Dissatisfaction with how we look is not unusual in this day and age. With advertising and media pushing appearance at us from all sides, it is quite normal for many of us to think we don't quite fit the mold of perfection. Appearance can play a big part in life for most people, but never in history have we witnessed so many issues and potentially harmful trends arising out of striving for that perfect body.

It isn't difficult to recognize that we live in a culture obsessed with "the perfect body." In fact, this obsession is showing up at younger and younger ages:


42% of 1st-3rd grade girls report wanting to be thinner.
In a recent study of 4th graders: almost half the girls "wished they were thinner."
81% of 10 year olds are afraid of being fat.
8th and 9th grade girls have reported that the ideal female is 5 feet 7 inches tall, and weighs between 100 and 110 pounds. It is interesting to note that at this height and weight, most women would be considered clinically anorexic.
On any given day, approximately 25% of American men and 45% of American women are on a diet.
40-60% of high school girls are dieting on any given day and over half of eighth grade girls report dieting during the past year.

The diet industry is a $40 billion dollar industry in the United States and growing every day. What is interesting is if diets worked so well, why would we need to keep throwing money away trying new ones? In fact, 95% of all dieters will regain their lost weight, and more, within 1-5 years. This is not a result of failed will power, but damaged metabolisms by trying to force their bodies to attain unrealistic goals, and probably, unhealthy sizes.

Many people worry about their appearance, especially in their teens and twenties, when physical attractiveness, changing bodies, and social pressures come together to make appearance seem more important than ever. Who wouldn't want perfectly clear lustrous skin, a beautiful head of richly colored hair, and the perfect physique? The answer for most people is sure, why not? But for some people, normal appearance concerns cross over into preoccupation or even obsession with their appearance. In more severe cases, these concerns seriously interfere with school work and relationships, and can cause significant distress. This relatively common but under recognized disorder is known as body dysmorphic disorder, or BDD. Because BDD can cause so much suffering and disruption of normal functioning, it's important to know about it. BDD, which usually begins during adolescence, can cause depression, social isolation, academic impairment, and, in more severe cases, unnecessary cosmetic surgery, psychiatric hospitalization, and even suicide attempts.

When we think of compulsive dieting, and what we might think of as a typical person with body dysmorphic disorder, anorexia and bulimia probably come to mind. Never would we imagine that the bodybuilder or exercise fanatic, with "perfectly" toned and defined muscles would have an issue with body image. Yet, for some bodybuilders, their body image is far from perfect. No matter how large they become, they may see themselves as small. What seems to others nothing more than exaggerated physical vanity may be a manifestation of distorted body image, or dysmorphia. According to several ongoing studies of bodybuilders, it is speculated that as many as 10 percent of bodybuilders or as many as 500,000 to 1 million individuals may suffer from what is being termed muscle dysmorphia or "bigorexia".

The physical risks of this type of BDD or muscle dysmorphia are perhaps less life threatening than anorexia or bulimia, but are still quite serious as they are related primarily to substance abuse and secondarily to diet. Muscle dysmorphia is a disorder defined mainly by obsessive thoughts about body size and shape, compulsive behavior regarding exercise and use of a variety of supplements and steroids in an attempt to bulk up and get lean. Anabolic steroids are the most commonly abused drug by those with the disorder and pose a host of physical and psychiatric risks. Chronic use may increase susceptibility to cardiovascular disease and other medical problems. Other drugs, including stimulants, pituitary, adrenal, and thyroid hormones, laxatives and diuretics may also be used and can pose dangers if used over an extended period of time. Other health problems may also show up in the form of overtraining or continuing to exercise with injuries, often using analgesics to mask the pain.

Muscle dysmorphia may cause social problems, with going to the gym as their exclusive social activity. They may exercise to the exclusion of dating and sex, and may even alter their careers to spend more time at the gym.

For many people who have the disorder, they see their behavior as normal and are comfortable with their symptoms. Although it many seem that BDD and their variants are trivial illnesses, they're not. People can have their lives totally consumed by this disorder which can cause substantial impairment in social and occupational functioning, as well as increased risk of death or suicide.

The criteria for muscle dysmorphia, as a recently identified variant of body dysmorphic disorder (BDD), are as follows.


The person has a preoccupation with the idea that his/her body is not sufficiently lean and muscular. Associated behaviors include hours of weight lifting and excessive attention to diet.
The preoccupation causes clinically significant distress or impairment in social, occupational, or other important areas of functioning. Individuals often forgo dating and recreational activities, or slack at work to maintain workout and diet schedules. They may also avoid situations where their body is exposed to others or exhibit great anxiety when they are in such situations. They may continue working out, adhering to a strict diet, or using performance-enhancing drugs even when suffering adverse physical and psychological side effects of their regimen.
The main focus of their preoccupation and behavior is on being too small or inadequately muscular, as distinguished from fear of fat or other aspects of appearance typical of other forms of BDD.

It is important to remember that BDD is not a rare disorder, only an under recognized one. Diagnosing BDD can be challenging because sufferers often keep their symptoms secret due to embarrassment and shame. People with BDD often worry that other will consider their concerns superficial and vain, thereby making themselves feel worse for having the symptoms of this disorder. Others may see the BDD sufferer's concerns as attention getting and will become irritated with them. In addition to being under diagnosed, BDD can be misdiagnosed by professionals, partially because it is not yet widely recognized and also because BDD sufferers are often reluctant to discuss their symptoms. But BDD of any kind is nothing to be ashamed of and nothing to keep secret - it is a serious yet very treatable disorder.

It's critical for people today to be educated, empowered, and inspired to create a change in the unattainable standard of beauty and the ideal body in our society. We must work to create a world where self-worth is based upon the qualities of one's character, the strength of one's convictions, the impact of a person's accomplishments, and the power of one's voice rather than by their weight on a scale or the size of their jeans.

Catherine Wilbert, ND is a Doctor of Naturopathic Medicine, nutrition consultant & nationally recognized wellness expert. Catherine is the founder and owner of Wellness Innovations (http://www.wellnessinnovations.com), a natural health supplement company in Mandeville, LA. As owner, president and product developer for PhytoCeutical Formulations, Dr. Wilbert has made great strides in the development of the all natural sugar alternative, Swerve Sweetener (http://www.swervesweetener.com).

Where to Find Biotin Products to Promote Hair Growth

Introduction

So just why would anyone want to find out how to get Biotin? Well this vitamin classified as the hair vitamin because it is so important for the proper health of your hair. So if you are having problems with your hair, such as premature graying, hair falling out, or if you have uncomfortable hair syndrome, then you might have a lack of Biotin.

So if you have these conditions, then Biotin may be your solution to improving your hair. So what are the indications of low Biotin levels, how much does your body need to keep your hair healthy and where can you get Biotin?

Indications Of Low Biotin Levels

An adequate supply of Biotin will provide your body with healthy skin, maintain a proper energy supply for your nerve cells and help your body use sugar more efficiently. Low-level's of this vitamin can have the following negative effects on your body:

Muscle Tone- You will have a lack of proper muscle tone and/or also lack of coordination.
Hair Loss- As stated earlier, an improper amount of Biotin can lead to early hair loss or even premature graying of the hair.
Muscle Cramps- Besides lack of proper muscle tone you can also develop severe to moderate muscle cramps.
Skin Problems- You may also develop some skin problems such as a red rash around the nose and mouth.
Fragile Fingernails- A low amount of this vitamin may also lead to brittle finger and toenails.

Biotin Requirements

The amount of Biotin needed by the body to support good health varies with age. For example, newborn infants require at least 5 µg per day. But as you age the requirement increases, male and female over the age of 19 need at least 30 µg per day.

Sources of Biotin

The best sources of Biotin are from egg yolks and liver. Other sources include such foods as almonds, onions, milk, raspberries and walnuts to name a few. You can even find supplements you can take.

It is important to know that eating or drinking raw eggs, which many bodybuilding athletes do today, will not supply you with the proper amount of Biotin needed on a daily basis. The reason is that raw eggs contain a protein called avidin. This protein tends to bind with Biotin preventing it from being absorbed by the body.

If you cook your eggs it essentially removes the protein avidin, thereby allowing Biotin to be available for absorption by the body.

Jimmy Chase got into hair styling when he was in the Navy. After the Navy, he continued on in the profession of hair styling and studied how people can have beautiful hair.

Jimmy Chase started losing his hair when he turned 50. He has done lots of studies on loss of hair, in both men and women, to determine what works and what doesn't. He has successfully stopped his hair loss and has even re-grown some of his hair. He wants to help other people learn what he has learned, on dealing with loss of hair and re-growing hair.

He operates the web site http://www.no-longer-balding.com/.

Whey Protein - Core Benefits of Taking This Supplement That You Should Be Aware Of

There is no better source of all the essential amino acids that your body needs than consuming whey protein, preferable in powder form. The key to its effectiveness lies in the fact that it is a natural protein and in its pure un-altered form it contains the most amino acids than any other protein source available. This has made it the first and foremost choice for individuals of any age group (from teens through to the elderly) as a way of getting the needed protein that their eating habits fail to provide them.

It has a variety of uses from bodybuilding and strengthening of the body, to assisting the body in metabolism regulation and appetite suppressant. This protein succeeds in each situation to become one of the most popular proteins chosen for supplementation (others choices of protein include casein and soy protein).

The Core Benefits Of Whey Protein:

The first core benefit from whey protein comes from the essential amino acids. As noted before this natural protein is the best known source for all the essential amino acids, which are needed for a variety of reasons. Amino acids are the building blocks for good skin, nails, muscles and overall good health. With the use of this protein supplement you can improve all of these substantially. This has lead to an marked growth in consumers of this protein as a product other than just muscle growth. The fact that its so popular indicates that its working, regular customers who have used it time after time now swear by it and often keep it as their little secret to successful health.

Adequate protein consumption is the core requirement of a quality, lean and well-built physique and whey protein is the choice of the majority of the bodybuilding community. It is also known that athletes can use up to twice as much of whey protein compared to the normal person to sustain their build and fitness. This protein supplement creates these types of benefits and has proven to be successful after many years of research and consumer use. It promotes muscle regrowth after extensive gym sessions allowing you to return to the gym sooner as well as build muscle faster. It is well known that this protein is core to any fitness and toning regime that may be carried out in the gym.

What most people feel to realize is that unless they are really trying, their diets normally are severely lacking in the needed protein levels for not only normal bodily functions, but also for the added protein needed to properly build muscle mass. Most diets are unbalanced, and contain an excessive high percentage of carbohydrates and fats, with healthy protein more of an afterthought. This is the reason why protein supplementation can be beneficial to all individuals, not just athletes.

In summary, whey protein is the best source of dietary protein, mainly due to it being natural and containing the largest amount of all essential amino acids. If you value your physique or are planning on improving it, your first consideration when it comes to any protein supplement should be whey protein.

For more information on protein supplements, and to buy whey protein, please visit http://www.bulksupplementsdirect.co.uk.

Whey Protein and Women

Supplementing your daily intake with whey protein is a natural and healthy way to add protein to anyone's diet. It is a vital nutrient and is required by over half of the body for proper growth and maintenance. It builds and repairs cells, increases bone health, controls many of the important processes in the body related to metabolism, offers immune support, aids in weight management, and can be a source of energy in desperate times of need. It is made up of essential and non-essential amino acids, which are the building blocks for a healthy body. Whey protein is soluble, very easy to digest, and is one of the richest sources of protein available. 

Commercial whey protein comes from cow's milk. The whey itself is a by-product of making cheese, and is usually thrown away as a waste product after the cheese is processed. Scientists found that instead of wasting this rich nutrient, they could make high quality protein powder by adding a few more steps in the processing (cross-flow microfiltration). Hence, whey protein concentrate and whey protein isolate were developed. These powdered forms of protein are proven to have the highest absorption (digestion) level in comparison to other protein sources such as meat, soy, and egg white. A product containing whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in the concentrate decreases, the amount of fats and lactose usually increases.   On the other hand, an isolate containing product would have the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. It is the preferred choice for infant formulas and for medical use when a person needs an easy to digest, pure form of protein. 

What are some of the health benefits of whey protein for women?

Weight loss - You will find whey protein in many meal replacement and weight loss products. The isolate form is the preferred choice, since it is easy and quick to digest, and is extremely low in fat and lactose. When trying to lose weight, supplementing the diet with whey isolate protein and adding exercise proves to increase the metabolic rate of the dieter, causing them to naturally burning more calories each day. The whey protein not only helps its users to lose fat, it also promotes satiety, or a feeling of fullness. 
Muscle Mass - Adding whey protein to an already healthy lifestyle promotes the gain of lean tissue and guarantees the adequate intake of high quality protein. Many women do not ingest adequate amounts of protein. Some choose a vegetarian lifestyle, while others simply do not eat large enough portions of protein. Muscle cannot be manufactured without the tools to build it. By taking a whey protein supplement, lean tissue can be built, as needed, without sacrificing other resources in the body. This also will reduce muscle damage to existing muscle. You may ask, will extra protein bulk me up? Isn't that what men take for bodybuilding? I'm not a bodybuilder, and don't want to look like one!   The answer is NO. Taking a protein supplement will not bulk up a woman. Women lack the hormones that men have that allow them to get those large bulky muscles. A woman usually gets an overall toned appearance, and may lose belly fat in the process. A win-win, and a great tasting protein supplement too!
Healthy Aging - As we age, muscle loss and its negative health implications is a growing concern. Insurance rates are higher due to more claims from injury and broken bones, and medical costs are up from much of the same. Good nutrition and adequate amounts of high quality whey protein may help maintain strong muscles and bones during aging, especially when combined with an exercise and resistance training program. The lack of adequate protein intake as we age, can actually encourage the loss of bone density, especially in the hip and spine areas. 
Wound Healing - Not to say women have more reason to need surgery than men, but we do deliver babies by caesarian section sometimes, causing incisions, and the need for wound healing. We also experience other reproductive problems that may result in surgery or the like. Regardless, without the intake of adequate amounts of high quality whey protein (and its amino acid building blocks) for repair and the manufacture of new skin and tissue, our bodies could not (and would not) be the same. Actually, when there are inadequate amounts of quality, available protein there is delay the healing process.

Whey protein has many health benefits including immune support, bone health, weight management, metabolism boost, fat loss, and lean tissue growth. All of which affect the body in different ways, yet each having its unique benefit. Using a high quality whey protein supplement along with a healthy lifestyle can, and will, strengthen the bodies defenses and physically make you a stronger person; therefore increasing your chances for a longer, happier, healthier lifetime.

Julie Riggs has been teaching fitness and nutrition skills to every population, from NFL players to the elderly, pre and post-natal moms to professional bodybuilders for her entire career. As a writer and consultant for http://www.i-supplements.com and as a registered dietician, personal trainer, and mom of three Julie brings real life perspective to the every day person's fitness and nutritional concerns.

Why Use Cellucor Muscle Building Supplements?

There are lots of muscle building supplements out in the market today. Some help tone your muscles. Others help you lose weight as well. Taking these supplements are a part of the fitness and nutrition daily routine that some bodybuilders follow regularly so that they can achieve the ultimate nutrition and look that they want.

One of the names that have become known in this industry or trade is Cellucor. Cellucor is a company which manufactures and distributes a group of supplements that help with "weight loss and muscle building".

One particular package that the Cellucor Company offers helps a person gain muscle mass in the extreme way. It's made up of the supplements R3 Extreme, P6 Extreme and M5.

* R3 Extreme helps with the quick reparation of tissues.

* P6 Extreme helps enhance a person's athletic performance, increases a person's strength, and raises testosterone.

* M5 helps boost a person's muscle mass and deals with the pre-workout mass that can be found in your body.

There is also a group of products that helps a person deal with loose weight. This package includes the D4 Thermal Shock, the WS1 Extreme, and the T7 Extreme.

* D4 Thermal Shock is a fat burner and it targets those deep fat deposits under your skin. It helps control your appetite and also aids in the burning of calories.

* WS1 Extreme supports your diet. It is free of stimulants and helps limit the fat storage space in your body.

* T7 Extreme is also a fat burner but it is also free of stimulant. This product improves your metabolic rate.

There are other different packages found in Cellucor's arsenal of products. There are some which help with lean muscle growth for those who want their muscles to develop but not as extremely or severely as the Extreme Muscle Growth package. This is called the Lean Muscle Growth package. There are also other packages which affect weight loss such as the Weight Loss System basic kit and the Stimulant Free Weight Loss package.

Apart from the supplements which help a person gain muscle mass or lose weight, the company also has proteins for sale such as the IsoPro Nitro Sport and the IsoPro Ultra Lean proteins. These proteins help improve digestion and also aid in managing and maintaining the body's insulin levels. The IsoPro Nitro Sport also takes in more macronutrients and increases glycogen storage. The IsoPro Ultra Lean contains no fat at all and only has 120 calories. Both these proteins are available in different flavors.

If your serious about bodybuilding, Cellucor builds muscle.

R.C. Spiessbach is an active advocate of physical fitness and believes in living a healthy lifestyle. Believes that we all should improve their quality of life through fitness and exercise.

For more information on getting Cellucor Supplements go to http://www.247bodybuildingbasics.com/cellucor/

Why Is Weight Training The No.1 Tool For Fat Loss?

I know. You don't want to look bulky. But you won't, unless you use steroids or just have superior muscle building genetics that most guys will be envious of. I mean, how often do you see a muscular woman? To those who are 'bulky' and think they have 'big bones' or have too much muscle, please, stop cheating yourself. It's fats you need to lose to achieve your ideal figure. This will be a long article but if you finish reading it I'm sure you will benefit from it

I'll first touch a bit on nutrition and dieting since I feel it's the most important aspect to fat loss. It sounds simple enough- eat less than you expend and you lose weight, eat more than you expend and you gain weight. This is true till a certain point where further decrease in food intake does not result in a decrease in weight anymore. This happens due to a decrease in metabolic rate. The body tries hard to preserve whatever it has, so it essentially shuts the body down. Hormonal levels are also affected. You feel weak, restless and lethargic. Frustrated too, due to lack of progress. You overeat and the weight piles back on. What you need is strength training which helps build muscle, or at least allows you to preserve whatever muscle you have during dieting (harsh dieting causes quick muscle loss). It does so by placing stress on your muscles, constantly challenging them for the body to feel a need to keep them or even build them.

A note about cardio or aerobic work. Believe it or not, doing cardio (running swimming etc) is not essential for fat loss, at least not for individuals with high body fat levels. It is because cardio only expends calories during the period you're doing them. This can be easily achieved by eating less. It does nothing to help increase metabolic rate after exercise. On the other hand, weight training builds muscle, thus having an indirect effect on increasing metabolism. In addition, studies have shown that metabolic rate can be elevated for 24 hours after a weight training session! Clearly it is the superior choice for people seeking fat loss. However, cardio is recommended for cardiovascular health, duh.

I'm gonna bet that 99% of you reading this wants a better figure. I'll elaborate on how weight training will accomplish this. One huge benefit of weight training is its effect on raising metabolism and keeping it elevated for extended periods. This effect is more profound in weight training than aerobic type workouts like running. Your metabolism drops back to normal after you complete such activities, unlike weight training. An elevated metabolism causes a greater amount of fat loss due to a greater calorie deficit. So you achieve your goals faster. Imagine this - You diet for extended periods of time without weight training and you lose WEIGHT - muscle plus fat. As you continue your metabolism becomes lower and lower and you take more time to lose the same amount of weight. Besides that, you feel flabby all over due to muscle loss, not to mention decreases in strength, which may even affect daily activities. So in the end you get a smaller version of your overweight self before, only weaker and hungrier.

Just a short note. You might think I'm bullshitting cause I said eat less than you expend and you lose weight. Common sense tells you to eat less during a fat loss phase. How then is it possible to gain muscle? Well, here's the good news for beginners. Since weight training is new to them, this new stimulus (stress by weights on body) builds muscle effectively, sometimes even on a negative caloric diet. I should add that this applies to beginners with higher levels of body fat only. Meal timings especially around workouts help in muscle building too. That is why it's common to hear beginners gain muscle and lose fat simultaneously while it's very hard for experienced trainees to do that, unless they're on drugs or have laid off training for an extended period.

Bone mineral loss and osteoporosis are major problems for women and steps should be taken to build strong bones from young. Strength training is the only activity that can continually place stress on your bones for them to maintain strength and slow bone loss. It can be taken up by anyone young or old. Hip fractures are not fun at all really.

Another little benefit : Increased chest size. This is not due to an increase in the amount of fatty tissue in your breasts (although we hope so) but the hypertrophy or growth of muscle tissues in the chest and back area. This gives the illusion of a bigger bust line. In addition, some flesh in the hip area helps too. Combined with a small waistline, this gives you the hourglass figure everyone is talking about.

While we're on this I also want to talk about this huge misconception we have of weight training. High repetition work does not burn fat and tone muscle, at least not to that specific area of your body. Doing high repetition with light weight may increase muscle glycogen depletion and may increase rate of fat loss but that is done in conjunction to a negative caloric intake. Your main training should still focus on moving heavy weights since that's the only way to provide stimulus for the body. So doing 500 situps per day will not give you a six pack, not when your tummy is covered by a thick layer of fats. Similarly, working your biceps with pink baby weights for 5 minutes a piece won't 'tone' it up. Training with light weights and high reps will not help much in strength gains too (except endurance strength, which isn't really important in real life unless you require it in your activity).

Another popular dogma is that muscle will turn into fats when you stop training them. I shake my head when I hear this. How ignorant can people be? Muscle tissues and fat tissues are different altogether, just as skin is to bones. You can't simply turn your skin into bones can you? Some people do get fat when they stop training, as with many bodybuilders. They lose muscle without training, causing a drop in metabolism rate. Yet, they continue to eat equally large amounts of food like when they're training. Hence, the excess calories consumed results in fat gain. The loss of muscle coupled with the fat gain makes people think that muscles turned into fats.

So,

Dieting without weight training = loss of fats and muscle = smaller version of yourself, but flabby and weak

Dieting with weight training = loss of fats and maintaining muscle mass = toned and strong

Its clear who is the winner.

To recap:

Dieting breaks down muscles, weight training builds them back

Muscles are crucial in boosting metabolism.

Strength training is more beneficial than cardio workouts

Strength train for bone health

High repetition work is quite useless

Other benefits of strength training:

Weight training energizes you

Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

Weight training makes you less prone to low-back injuries

Weight training decreases your resting blood pressure

Weight training decreases your risk of developing adult onset diabetes

Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer

Weight training increases your blood level of HDL cholesterol (the good type)

Weight training improves your posture

Weight training improves the functioning of your immune system

Weight training lowers your resting heart rate, a sign of a more efficient heart

Weight training improves your balance and coordination

Weight training elevates your mood

Supercharge your fat burning capabilities today with strength training!

Thank you for your time.

http://www.PT.com.sg

Why Women Should Lift Weights To Lose Weight Successfully

We all know that if we want to lose weight, all we need to do is just to consume fewer calories than those that our body uses for our daily activities. This can be successfully achieved with most calorie deficit diets.

We also know that in order to speed up the weight loss process, we need to include more activities such as having an exercise program to speed up the calorie burning process and for health reasons as well.

That being the case, isn't it bewildering that there are still so many women who are overweight since losing weight is just a matter of eating less and working out more? Girls, the answer is that most women don't train with weight resistant exercises. You are afraid to get big bulky muscles, right?

I want to make this clear. It is already very difficult for guys to get bodybuilder's type of muscles as the boys have to be genetically inclined to do so, have to have years of professional training and have the right nutrition in their daily diet.

Since men have much more testosterones (muscle building hormone) than women, then it goes to say that girls will not be able to develop bulky muscles just because they lift weights. The female bodybuilders that you see are all trained under special conditions, with professional supervision and they consume many supplements including testosterone boosters to get where they are.

So ladies, do not be afraid to hit the weights if you want to burn off your excessive body fat to get a well toned sexy body. There are a few reasons as to why women should train with weights to lose weight or rather, lose body fat.

a) Boost Metabolism - Weight training raises your metabolic rate and thus you will burn fat more effectively.

b) Tone Body - To improve your muscle tone so as to make your body to look more attractive. If you just lose weight through diets and cardio exercises, you may look scrawny with loose skin to contend with. That is not very sexy isn't it?

c) Sleep Better - It is proven that people who sleep more have less propensity to gain weight. Furthermore when you have enough sleep, your body is able to produce more human growth hormones which can improve your general health and even make you look younger.

d) Strengthen Bones - Weight resistance exercises strengthen your bones and improve your immune system and thus helps to keep bone degeneration diseases such as arthritis and osteoarthritis at bay.

e) Make You Stronger - Your daily chores will become easier because you are stronger.

f) Lose Weight Faster - This is because many of the calories that you eat will be channeled to repairing your muscles after working out with weights and thus you will have fewer calories to store as fat.

So girls, if you want to lose weight successfully, be slimmer and have a sexy and healthy body, then incorporate weight resistance training into your weight loss exercise program so as to be far ahead of other women who refuse to train with weights.

Chris Chew is a sought after fitness consultant who counts models, actors and other celebrities as his clients. Read his free articles at How to lose weight successfully and Lose weight diet for girls Go check it out now.

You Will Need More Than Cardiovascular Training

Getting into condition takes a lot more than aerobic fitness exercise. Even though aerobics are generally an important aspect of overall health and fitness, you also must incorporate body building workouts repeatedly a week to accomplish a well balanced exercise regime.

The advantages of exercise are well acknowledged. When you workout aerobically you improve your center muscle together with your entire heart. Muscle development routines fine tune our bodies and make the idea better able to perform and use up fat.

There are 2 types of muscle development workouts that could either permit you to gain muscle tissue or sculpt your current muscle. The objective of a low sales rep, high bodyweight muscle development training is to enhance muscle mass, or even plump in the muscle in order to its finest volume. Training heavy bodyweight causes the muscles fibers to be able to swell and you will probably notice a substantial boost in your mass associated with muscle beneath your skin. The purpose of high sales rep, low pounds muscle tissue building exercises is to sculpt the muscle to make it more robust without a substantial noticeable difference in mass. Ladies often conduct toning exercises in order to develop their muscle tissues and make all of them appear much more defined and also bodybuilders pick programs which allow them to improve mass.

When folks begin fresh muscle mass building exercises they count on results rapidly. This is okay if your person is lean in the first place. But if you've got a high rate of extra fat to muscle, you will have to perform aerobic cardio exercises to burn off of fat jointly with muscle development routines to build muscle tissue in order to start to see the desired final results. Eating the lowest fat diet regime composed of slim proteins as well as low glucose is also useful when you are building muscle and also reducing excess fat.

Just one benefit associated with muscle tissue building routines, aside from more substantial and more well toned muscles, is definitely an increase in the body's ability to burn up fat. Even when you aren't exercising, muscle tissue continue to get rid of fat better whenever you perform a typical exercise routine which includes muscle development exercises. Aerobic exercises tones up your cardiovascular and increases the purpose of the heart which is essential in delivering body to your muscle tissue. But to be able to continuously get rid of fat you need a combined both cardio training along with muscle development.

It is just a false impression that will by doing exercises you are really building further muscle tissue. Were born while using highest amount of muscle fibers we are going to ever possess and that will certainly not change. What you will be trying to modify through muscle development workouts may be the appearance from the muscle tissues, bulking it and creating the fibres larger plus more defined.

To get more detailed specifics on cardio exercise and resistance training techniques stop by shoulder exercising and Jump exercises

Yoga - Origin and Background

Yoga is an age-old science made up of different disciplines of mind and body. It has originated in India 2500 years ago and is still effective in bringing overall health and well being to any person who does it regularly. The word yoga is based upon a Sanskrit verb Yuja. It means to connect, to culminate or to concur. It's the culmination of mind and body or the culmination of Jiva and Shiva (soul and the universal spirit). It's also a culmination of Purush and Prakriti (Yin and Yang).

The term Yoga has a very broad scope. There are several schools or systems of Yoga. Dnyanayoga (Yoga through knowledge), Bhaktiyoga (Yoga through devotion), Karmayoga (Yoga through action), Rajayoga (Royal or supreme Yoga) and Hathayoga (Yoga by balancing opposite principles of body). All of these schools of Yoga are not necessarily very different from each other. They are rather like threads of the same cloth, entangled into each other. For thousands of years, Yoga has been looked upon as an effective way of self-improvement and spiritual enlightenment. All these systems essentially have this same purpose; only the ways of achieving it are little different for each of them. In its most popular form, the term Yoga has come to associate with the last of these systems which is Hathayoga. For the purpose of this article too, the term Yoga is used with the same meaning. Although, when it comes to Philosophy of Yoga, which is at the end of this article, the term Yoga will have a broader scope.

Asana and Pranayama

Let's take a detailed look at the main two components of Hathayoga i.e. Asana and Pranayama.

a) Asana:

Asana means acquiring a body posture and maintaining it as long as one's body allows. Asana, when done rightly according to the rules discussed above, render enormous physical and psychological benefits. Asana are looked upon as the preliminary step to Pranayama. With the practice of Asana there is a balancing of opposite principles in the body and psyche. It also helps to get rid of inertia. Benefits of Asana are enhanced with longer maintenance of it. Asana should be stable, steady and pleasant. Here is the summary of general rules to be followed for doing Asana.

Summary of rules:

1. Normal breathing

2. Focused stretching

3. Stable and pleasant postures (sthiram sukham asanam)

4. Minimal efforts (Prayatnay shaithilyam)

5. No comparisons or competition with others

6. No jerks or rapid actions. Maintain a slow and steady tempo.

Each asana has its own benefits and a few common benefits such as stability, flexibility, better hormonal secretion, feeling refreshed and rejuvenated. It's a misconception that an Asana (Yoga stretch) has to be difficult to do in order to be beneficial. Many of the easiest Asana render most of the common benefits of Yoga to their fullest. Besides, the beauty of Yoga is in the fact that at a not-so-perfect level most of the benefits are still available. That means even a beginner benefits from Yoga as much as an expert.

In their quest to find a solution to the miseries of human body and mind, the founders of Yoga found part of their answers in the nature. They watched the birds and animals stretching their bodies in particular fashion to get rid of the inertia and malaise. Based upon these observations, they created Yoga stretches and named them after the birds or animals or fish that inspired these stretches. For example, matsyasana (fish pose), makarasana (crocodile pose), shalabhasana (grasshopper pose), bhujangasana (cobra pose), marjarasana (cat pose), mayurasana (peacock pose), vrischikasana (scorpion pose), gomukhasana (cow's mouth pose), parvatasana (mountain pose), vrikshasana (tree pose) etc.

Many of the Asana can be broadly categorized based upon the type of pressure on the abdomen. Most of the forward bending Asana are positive pressure Asana as they put positive pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga symbol pose), Hastapadasana (hand and feet pose), Pavanmuktasana (wind free pose) etc. The backward bending Asana are the negative pressure Asana as they take pressure away from the abdomen e.g. Dhanurasana (bow pose), Bhujangasana (cobra pose), Naukasana (boat pose) etc. Both types of Asana give excellent stretch to the back and abdomen and strengthen both these organs. Alternating between positive and negative pressure on the same area of the body intensifies and enhances blood circulation in that area. The muscle group in use gets more supply of oxygen and blood due to the pressure on that spot. E.g. in Yogamudra (symbol of Yoga), the lower abdomen gets positive pressure due to which Kundalini is awakened. Hastapadasana refreshes all nerves in the back of the legs and also in the back. As a result you feel fresh and rejuvenated. Vakrasana gives a good massage to the pancreas and liver and hence is recommended for diabetic patients.

2. Pranayama

Practicing Pranayama is one of the ways of getting rid of mental disturbances and physical ill health. Pranayama means controlled and prolonged span of breath. Prana means breath. It also means life force. Ayama means controlling or elongation. Just like a pendulum requires twice long to come back to its original position, the exhalations in Pranayama are twice longer than the inhalations. The main purpose of Pranayama is to bring mental stability and restrain desires by controlling breathing. Breathing is a function of autonomous nervous system. By bringing the involuntary process of breathing under control of mind, the scope of volition is broadened. Pranayama is a bridge between Bahiranga (exoteric) Yoga and Antaranga (introspective or esoteric) Yoga. A body that has become stable by Asana and has been cleansed by Kriya (cleansing processes) is ready for Pranayama. On the other hand Pranayama prepares the mind and body for meditational and spiritual practice of Yoga such as Dhyana, Dharana and Samadhi. On physical level, practice of Pranayama increases blood in oxygen, subsequently refreshing and rejuvenating the brain and the nerves. Here are a few physical benefits of Pranayama.

a. Lungs, chest, diaphragm become stronger and healthier.

b. Capacity of lungs is increased.

c. Slow changing pressure creates a form of massage to all organs in the stomach cavity.

d. Purifies blood by increasing blood's capacity to absorb more oxygen.

e. Brain functions better with more oxygen in the blood.

f. Neuromuscular coordination improves.

g. Body becomes lean and the skin glows.

There are 8 main Pranayama namely, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the most popular Pranayama. Pranayama consists of 4 parts in the following order:

1) Puraka (Controlled inhalation)

2) Abhyantara Kumbhaka (Holding breath in)

3) Rechaka (Controlled exhalation)

4) Bahya Kumbhaka (Holding breath out).

The ratio of these parts to each other is generally 1:4:2:4 with a few exceptions. Patanjali's Yogasutra agrees with this ratio along with many other scriptures. For the purpose of overall well-being, practicing the first three parts is sufficient. A spiritual practitioner generally practices all four parts including the last one i.e. Bahya Kumbhaka. Such a practitioner also does many more repetitions than someone who does it for general health and well-being. Out of the four parts of Pranayama, it's the Abhyantara Kumbhaka that is essentially identified with Pranayama. There is one more Kumbhaka that happens spontaneously and is called Keval Kumbhaka.

Bandha (Locks) are very crucial to the practice of Pranayama. Mulabandha (locking the anus), Jalandharbandha (locking the throat area or jugular notch), Udiyanabandha (locking the abdomen or diaphragm) and Jivhabandha (locking the tongue) are the four locks that are performed during Pranayama. Depending upon the purpose of Pranayama (spiritual or general health), locks are performed. Mulabandha, Jalandharbandha and Udiyanabandha are the common Bandha performed by everyone. Jivhabandha is mandatory only if done for spiritual purposes.

Characteristics of Yoga

Let's take a look at some of the chief characteristics of Yoga.

1) Yoga is not an exercise.

To understand the concept of Yoga one must keep in mind that the positions in Yoga are not exercises but bodily stretches and maintenance of stretches. You may describe Yoga in terms of Yogic stretches or Yogic practices. Acquiring a body position by stretching the muscles and then maintaining this position as long as one's body allows, that is what Yogic stretches are. Yoga requires very smooth and controlled motions and a slow steady tempo. To achieve this one needs to have total concentration of mind while doing Yoga. The movements in Yoga are smooth, slow and controlled. Comparison with others is greatly discouraged. Doing something beyond one's capacity just out of competition generally results in hurting one's body and hence is greatly discouraged. Breathing in Yoga remains steady unlike many aerobic exercises. Yoga is also Isotonic unlike bodybuilding exercises, which are isometric in nature. In isotonic stretches, length of the muscles increases while tone stays the same as opposed to the isometric exercises in which length of the muscles stays the same while the tone changes. In Isotonic stretches, body is stretched in a particular manner and maintained that way for some time.

2) Longer maintenance and fewer repetitions (as per the body's capacity).

Benefits of Yoga are enhanced with the maintenance of a body stretch. Longer the maintenance better will be the effect. However one cannot force oneself into maintaining the stretch longer than the body can bear. Each and every position is pleasant and stable (Sthiram Sukham Asanam). Sthiram means steady. Sukham means pleasant and Asanam means a body posture or position. The right position for you is that in which your body remains steady (sthiram) and which is pleasant and comfortable to you (sukham). The moment a stretch becomes unbearable and uncomfortable and the body starts shaking, one needs to come out of that position in a very slow, smooth and controlled manner. There will be more repetitions and shorter maintenance for a beginner. With more practice, the repetitions will be fewer and maintenance will be longer. After doing Yoga one should only feel pleasant and fresh and nothing else. If you feel tired or fatigued or any part of your body aches, it only means that you have tried beyond your capacity.

2) Trust your body. Apply minimum efforts:

With the practice of Yoga, you also learn to trust your body's capacity to progress in terms of flexibility without conscious efforts. As long as the aim is in mind and the body is stretched only to its current capacity, the flexibility develops on its own. One needs to just focus on breath, focus on the present state of the body pose and enjoy that pose as long as it feels comfortable. 'Prayatnay Shaithilyam' means minimum efforts. Although there is an ideal position described and desired for each asana, no one is forced into attaining the ideal position. Yoga is done with the trust that flexibility is acquired after a continuous and regular practice. There is a message here and that is to have faith in the unknown. This message along with the improved endocrine function, better muscle tone, calmer mind and increased positive outlook can be enormously beneficial for recovery from any illness.

3) Focused stretching:

The ability to stretch or pressure one muscle group while relaxing the rest of the body is called focused stretching. For example if a particular Asana is based upon stretching the stomach as the main muscle group (the pivotal muscles), then the rest of the body is relaxed while the stomach is stretched or pressured. One has to watch for unnecessary straining of those muscles that are supposed to be relaxed. Initially this is hard to follow nevertheless it becomes easier with some practice. This habit of differentiating between different muscles for the pressure becomes very useful in other areas of life too. It enables you to relax better while driving during rush hour. While doing normal daily tasks it makes you aware of the unnecessary tension on different parts of your body. You are watchful even while talking to someone or while brushing your teeth or when stuck in a traffic jam. You learn to ask yourself, 'Am I holding my breath, are my shoulders tense, is my neck stiff, are my fingers curled?' etc. etc. These acts are unnecessary and they dissipate energy. Yoga teaches you how to relax and gives you time free of worries and regrets, impatience and anxieties.

4) Breathing:

Monitoring your breathing is an integral part of Yoga. Common mistakes such as holding of breath or breathing deliberately occur during Yoga. Both these mistakes must be avoided. Holding back on breath gives headaches, fatigue and thus the benefits of Yoga are lost by improper or inadequate breathing.

5) Anantha Samapatti (Merging with the Infinite):

Ultimate goal of Yoga is the amalgamation of self into the greater self. Yuja means to combine or to connect. A connection of Atma and Parmatma is the merging of the body and the spirit. Yoga is a way of life. It's a total integration. According to Patanjali (founder of Yoga), two things define Yoga postures; a stable and comfortable body posture and Anantha Samapatti. Therefore you cannot separate bodily postures from meditation. In fact a body that has become flexible and steady through practice of various positions becomes a good basis for the ultimate transcendental state of mind (Samadhi). The kriya (cleansing processes) purify the body. Mudra and bandha bring the necessary stability of mind and concentration, initially on one's breathing (pranadharana) and then on God (Ishwarpranidhana). Initially the mind wanders a lot and that's o.k. One should let it wander. Later one should count his breaths and should observe the inner and outer flow of air through the air passages. (pranadharna). This will enable him to concentrate better on himself (sakshibhavana). In the beginning it will be difficult to concentrate since the body postures are not that steady. But with practice it becomes better and better. For this one must purposely take away his mind from body posture and focus it on to the breathing process (pranadharana).

Benefits of Yoga

If you follow the basic rules, several benefits can be reaped. Maintenance of body stretches makes the body supple, lean, flexible and stable. Breathing techniques purify the blood and cleanse nasal passages and sinuses. Stress relief is the greatest of all the benefits. Relaxing positions in Yoga teach you to relax your muscles and let the gravity work on your body. The ability to differentiate between tension on different parts of the body, i.e. to stretch one muscle group while relaxing all the others teaches you to relax and not waste energy during your daily routine. The part about concentration is important in providing relief to your mind from worry and stress of everyday activities. Here is a detailed look at some of the major benefits of Yoga.

1. Stress relief

Stress, tension, anxiety are the inevitable features of modern day life. Yoga offers many techniques to cope up with the stress and anxiety. A stress free mind reduces the chances of catching a disease to half, this has been widely known by now. Yoga teaches very effective breathing and relaxing techniques to achieve this. Yoga also helps you to feel relaxed quicker and raise your energy reserve by teaching you how to let the gravity work on your body. Half of the fatigue in any activity comes from improper and inadequate breathing and by holding breath unnecessarily. Yoga teaches you how to breathe adequately and how not to make your body tense and stiff while doing other daily tasks too. The principle of focused stretching teaches you how to not waste energy during your daily routine. It makes you aware of the unnecessary tension on different parts of your body. Yoga teaches you to relax fully and gives you time free of worries and regrets and impatience and anxieties. People having busy schedules who are used to being in action all the time, must understand that relaxing is not a crime or not a waste of time. On the contrary it gives you new energy to do your tasks better.

2. Feeling energized and refreshed

Adequate breathing plays a great role in rejuvenating and refreshing mind and body. Breathing techniques in Yoga provide abundant supply of oxygen to the lungs, cleanse nasal passages and sinuses and thus help feel refreshed. A body that has become lean and flexible with stretches and maintenance of the stretches gets purified by breathing techniques and becomes energized. Various Yoga stretches induce a balanced secretion of hormones, which subsequently rejuvenates the whole body and one feels refreshed and energized as a result.

3. Flexibility of mind and body

Apart from the relaxing effect, yoga also consists of many body stretches which when maintained for a few minutes give a wonderful flexibility to our muscles. One starts wondering, 'Am I the same person who used to be so stiff?' In many chronic disorders of the spine, Yoga has helped many people to reduce the frequency and intensity of the disorder such as spondylitis, arthritis etc. Maintenance of body stretches makes the body supple, lean, flexible and stable. In the process, not only your body but also your mind becomes flexible. The mind acquires faith that things can change favorably given enough time.

4. Relief from chronic disorders

Yoga is particularly good for having control over breath and spine. Breath and spine are like wild animals. You force them to do something they pounce on you. You coax them, be patient with them, they can be tamed to any extent. Many Yoga stretches make the spine strong and flexible. Time and again Yoga has proved to be a blessing for all kinds of disorders of the back. The technique of exhaling twice longer than inhaling (Pranayama) gives abundant supply of oxygen to blood and many impurities of blood are cured. The deliberate exhaling technique (Shwasanmargshuddhi) cleanse the nasal passage and the sinuses. They help get rid of chronic sinus trouble or clogging of nasal passage for many people. That makes the lungs and respiratory organs stronger. The abdominal breathing technique (Kapalbhati) helps people with asthma or weak diaphragm to breathe easily.

5. Focus of mind

Practice of Yoga helps in getting better focus of mind. Meditation, being part of Yoga, teaches you how to focus better and achieve more from any activity. Dharana, which means narrowed focus on a subject by restricting Chitta (mind) is one of the 8 limbs of Ashtangayoga. It teaches you to get rid of all other thoughts from the mind and focus on the target. People have benefited enormously in terms of focus of mind by doing meditation (Dhyana) and Dharana throughout all ages.

6. Benefits at not-so-perfect level

Even if one cannot achieve perfection in an Asana, the benefits of an Asana are still available at a not-so-perfect level such as calmer mind, better flexibility, better blood pressure, lower pulse rate and better endocrine function. Whatever state of Asana one is in, if one maintains the pose comfortably, body gets the necessary massage and stretch. There is a better secretion of endocrine glands as a result of the steady and sufficient stretch. The brain cells get the necessary signals and mind becomes calmer. Breath is more controlled and as a result feels refreshed. All of this happens regardless of the level of perfection. It's the steadiness and level of comfort that's more important than perfection.

Origin and philosophy of Yoga:

Ashtangayoga

Among the many proponents of Yoga, Patanjali (2nd century B.C) is the most well known and most revered of all and is well accepted as the founder of Yoga. His book Shripatanjali Darshan which is a collection of hymns (also called as Patanjali's Yoga Sutras) is held in high esteem by the experts and practitioners and is known as one of the most revered reference book (a workbook for actual practice) on Yoga. Patanjali's Yoga is called Patanjala (that of Patanjali) and is also considered as Rajayoga, which means the royal Yoga or the supreme, sublime Yoga since it consists of practices that lead to spiritual liberation (Moksha). Rajayoga is a part of Sankhya philosophy and is known to awaken Kundalini (Complete opening of Chakra when reached in transcendental state of meditation) and results into complete spiritual enlightenment if practiced regularly.

Patanjalayoga is also called Ashtangayoga since it has 8 dimensions or 8 limbs. Ashta means 8 and Anga means dimension or a limb in Sanskrit. Yama (Rules for the social life), Niyama (Rules for personal development), Asana (Yoga Posture), Pranayama (Prolonged and controlled breathing), Pratyahara (withdrawal of senses), Dharana (narrowed focusing on a subject), Dhyana (continued experience of meditation), Samadhi (transcendental state in which there is only an essence of pure existence) are the 8 limbs of Ashtangayoga. The first four dimensions make up the exoteric (Bahiranga) part of Ashtangayoga while the last four dimensions make up the esoteric (Antaranga) part of Ashtangayoga. Out of the 8 limbs of Ashtangayoga, Asana and Pranayama are the only two limbs that generally stand for the term Yoga in its most popular form.

Hathayoga

In the 15th century A.D. Yogi Swatmaram founded one of the six systems of Yoga called Hathayoga. Although the term Hatha in Sanskrit means being forceful, Hathayoga is not about Hatha but is about the balance between the two principles of the body. Ha and Tha are essentially symbols. Ha means surya (sun). Tha means chandra (moon). Right nostril (Pingala) is the Surya nadi while the left nostril (Ida) is the Chandra nadi. Just the way the sun and the moon balance the life cycle of the world; the two nostrils balance the life cycle of the body. Nadi is a channel through which the life force flows. Hathayoga helps to maintain this balance by correcting the functional disorders of the body and bringing mental peace. Hathayogapradipika is the standard textbook on Hathayoga written by Yogi Swatmaram. Hathayoga accepts Patanjala Yoga as standard. Although it's a completely independent school of philosophy in its own right, it's essentially based upon the philosophy of Rajayoga expounded in Patanjali's Yogasutra.

In fact, every school of philosophy culminates into Rajayoga since the aim of every school is the same as Rajayoga i.e. to attain ever-lasting peace and happiness.

Hathayoga consists of

a. Asana (body positions or stretches e.g. mountain pose, cobra pose)

b. Pranayama (controlled breathing techniques e.g. Ujjayi, Anuloma Viloma)

c. Kriya (cleansing processes e.g. Kapalbhati)

d. Bandha and Mudra (Locks and symbol poses e.g. Udiyana bandha, Jivha bandha, Simhamudra)

As per Hathayoga, Asana, Pranayama, Kriya, Bandha and Mudra are stepping stones to achieve the ultimate psycho spiritual effect of Rajayoga. They create the necessary foundation of stable and calm mind and body for Rajayoga. There are however subtle differences between Patanjala Yoga and Hathayoga. Patanjali emphasizes more on the psycho spiritual effect of Yoga rather than the physical aspects and actual techniques of Asana and Pranayama. His Asana and Pranayama are also much simpler and easier to do than the ones in Hathayoga. For this he recommends least amount of efforts (Prayatnay Shaithilyam) and maintaining a steady, rhythmic tempo and a stable, comfortable body position. Patanjali's Yogasutra discuss Asana and Pranayama only in the chapter of Kriyayoga (part of Sadhana pada) as the tool to achieve physical and mental health. On the other hand, the emphasis of Hathayoga is more on the techniques of Asana and Pranayama, Kriya, Bandha and Mudra.

Philosophy of Yogasutra:

Patanjali's Yogasutra consists of 195 sutra and 4 Pada (sections or chapters): Samadhi pada, Sadhana Pada, Vibhuti Pada and Kaivalya pada. Kriyayoga, the chapter on the actual practice of Yoga is a part of Sadhana Pada (section about the means of study and practice of Yoga). Kriyayoga discusses Asana and Pranayama viz. the physical part of Yoga. Just to give a glimpse of Patanjali's philosophy, here are a few thoughts from the Samadhi Pada and Sadhana Pada of Yogasutra:

According to Patanjali, meaning and purpose of Yoga is to attain Samadhi (ultimate transcendental state in which there is sense of pure existence and nothing else). Yoga is a union of mind and body. It's compared with a calm river, which flows down towards its inclined bed without efforts. Thus Yoga is more than a physical exercise. To be able to concentrate your mind is the greatest benefit of Yoga. Yoga is nothing but self-study. Purpose of Yoga is to be self-aware. Yoga teaches you to be nearer to nature and lead a healthy life. For this you need determination and faith in Yoga.

Tapaswadhyayeshwarpranidhanani Kriyayogah

Tapa (austerities), Swadhyaya (reading of scriptures), Ishwarpranidhana. Tapa is to make body alert and active glowing with health. Swadhyaya is the continuous study to sharpen the intellect. These sadhanas are to be used to wipe out faults of human nature. There are five kleshas (bad tendencies) such as avidya (ignorance), asmita (ego), Rag (attraction-affection), dwesh (hatred) and abhinivesh (self insistence, stubbornness). These five vrittis disappear by Dhyana.

Yogaschittavrittinirodhah. By practice of Yoga, all the functional modifications of the mind completely cease.

Control of your mind is what Yoga is about. You have to involve your mind in the Asana. Asana is an instrument to Yoga. Body postures, maintenance and rounds of an asana are to be done according to one's own capacity. Retention is more desirable than repetition. Meditation cannot be separated from Yoga.

Prayatne Shaithilyam anantha samapatti. While doing Yogasana (Yogic postures), two things need to be observed. One is to be relaxed mentally and physically. The second one is Anantha samapatti. It means to merge with something infinite. Patanjali says that all good things happen when you stop trying hard. You become one with Ishwara, you let go your control and forget that you are in particular body posture. Yoga should be the way of life.

Yoga chitasya malam apakarot, Padena vachanam malam, sharirasya cha vaidyaken yo apakarot. The speech is improved by reading loud a Pada (stanza of a poem) and a physician cures the diseases of body. Similarly, Yoga cures and cleanses an ill mind.

According to Samadhipada, all kinds of mental and physical problems such as disease, laziness, doubts and suspicions, disobedience, misunderstandings, temptations, unhealthy thoughts are the modifications of Chitta (mind). Consequences of these modifications are unease, instability, shakiness and disturbances of inhalations and exhalations. Patanjali says that through total concentration and steadfastness and a regular practice of Yoga, one can get rid of all these problems.

Ishwarpranidhanadva However if that is very difficult for someone, there is another way to achieve total health and peace and that is to surrender to God (Ishwarpranidhanadva). According to Samadhi pada, when you have no knowledge whatsoever, surrender to God completely and you will gain knowledge.

Hopefully, you have found this article useful in understanding the origin, background and the true nature of Yoga. If you are interested in reading more, please click on my blog [http://www.niveditasjournal.com] and my website [http://www.healingwithalternativetherapy.com].

Der Erfolg der Bodybuilding Schritt für Schritt

Tut nicht Bodybuilding ein Erfolg oder ein Teil des Lebens, über Nacht stattfinden soll. Es ist ein Schritt für Schritt das Ziel der Verordnung, die beginnen wird.

, Den Erfolg der muß zu niedrig, geben Sie diese im Speicher, um die Ziele selbst dafür verantwortlich machen, möglicherweise nicht in der Lage, sie zu erreichen und sie werden gezwungen, zu glauben. Die meisten Menschen tun, nicht die Versprechen und Ziele berücksichtigt. Aus diesem Grund wechseln sie nie.

Ziele definieren und sie zu engagieren, als ob sie Ihr Leben abhängig! Die Qualität Ihres Lebens wird durch die Ende des Tages, die Möglichkeit zur Erreichung der Ziele bestimmt.

Fitness-Center kann etwas tun es einfach in die Turnhalle 3 Mal pro Woche haben. Wenn dieses Ziel erreicht ist, dann können Sie ein paar Pfunde zu verlieren das Ziel von schneiden Fette eigene jeder Woche der Armen von den Speiseplan eingerichtet. Wenn Sie dies tun, können Sie das zweite Tor einrichten. Langsam, aber sicher halten Sie erst, wenn Sie ein Ziel der Einstellung nach unten in der Kunst haben. Dann können Sie beginnen, desto größer die Ziele und Strategien. Plötzlich sehen Sie, was schien außerhalb der Reichweite und unmöglich, ist der Arm!

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Was tun, wenn es keine Motivation gibt

Wenn Sie die Motivation aus dem Bett oder besuchen Sie das Fitness-Studio Bodybuilding oder schwer gehen von der Reise (z. B.), müssen Sie zu erinnern, wenn Sie den Grund arbeiten. Wollen Sie gut aussehen? So, wenn verfügt nicht über die Motivation, daran erinnert, dass, so eine Art und Weise, die Sie anzeigen möchten und dann sofort für Fitness - motivieren selbst des Programms, das vor dem Bodybuilding-Ergänzungen Training zu nehmen-wenn es benötigt wird, und gehen Sie zu dem Zug!

In Fällen wo der Mangel an einen Grund zu ignorieren, die Motivation für die einzige Training, ich vorschlagen, dass Sie glauben nicht an und Haltestellen, unter Berücksichtigung der Startseite die innere Stimme Sie, dass sagt. Sie müssen nur zu denken, zu arbeiten und sich selbst in die Turnhalle. Überspringen Workouts, nur weil Sie nicht das Gefühl es werden nicht akzeptiert. Wir alle haben unsere Tage Weg, aber wir müssen reagieren auf diesen Tagen kann der Fall sein, um zu bestimmen, ob der Erfolg der Bodybuilding Sie, oder nicht sein soll. Wenn es einfach wäre, würden alle gut, direkt am Aussehen?

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Warum werden Gewinne nicht zu machen-Bodybuilding-Trainings haben

Es gibt mehrere Gründe Bodybuilding Training , warum nicht liefern Ergebnisse können und, dass Sie suchen. Wenn dies der Fall ist ist das erste, was in der Regel auf Ihre Ernährung zu analysieren, stellen Sie sicher, dass die Person in den Feed selbst richtig. Sie könnte die beste Workout-Programm in der Welt, aber ohne die Rohstoffe, die für das Wachstum der (Eiweiß, Kohlenhydrate und Fette) notwendig ist nicht der Weg, dass man sogar ein Gramm für Muskel.

Wenn ich mit der Analyse der Ernährung, der nächste Teil fertig bin übernehmen wir die Planung der das Training selbst. Wie oft habe ich Bodybuilder, die nicht ihre Trainingsprogramme in Jahren verändert haben! Unter der Annahme, dass die Ernährung Komponente die Reihenfolge in die Ergebnisse in Gewinne aufgrund fehlender Ihres Trainings ist, die der Körper ist, die wurde bereits für ein verwendet, die Sie tun. Ich habe diesen Punkt erneut betont. Fitness-Programm und die Notwendigkeit der Periodisierung des Programms ist von größter Bedeutung. Fitness-Programm (A) ist nur so gut wie es verwendet, um den Körper benötigte Zeit. Danach ist es Zeit, etwas Neues zu nehmen.

Ich empfehle Ihnen, einen großen Artikel sehen, der in diesem Thema, geschrieben von einer guten Freunde abdeckt und Branchenexperten, Will Brink ist Warum Your Body Gebäude Workouts saugen. Sie sehen wie eine Tendenz, ziemlich Stumpf, sein Will. etwas, ihn zu lieben. Bei Containerhäfen, siehe oben davon, hat der Experte zum Thema sagen warum kann nicht machen Gewinne aus Ihrem Training.

Wir ermutigen Kommentare und lassen Sie mich Ihre Meinung.

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