Yoga: Things You Should Know about Vinyasa Style Yoga

Vinyasa Yoga has become a very popular style of yoga in the USA, and around the world. You may know it as vinyasa flow, power flow, hot vinyasa, jivamukti and many others. In fact, there are so many variations it can get quite confusing. Here, I will explain what vinyasa means, where it came from, and what actually makes a vinyasa yoga class.

Vinyasa Style Yoga

Vinyasa means movement breathing system, or, more specifically, "sequential movement that interlinks postures to form a continuous flow". The vinyasa method is part of the ashtanga yoga system, and has been from it's beginning...said to be thousands of years ago. So, "vinyasa yoga" is a very broad categorization describing any yoga class that utilizes this breathing movement system. There is really no philosophical direction, rules or sequences to follow. When we link breath to movement, an internal heat is created that will purify the body from within. The dynamic nature of the vinyasa method has captured the curiosity of many practitioners, especially athletes. Variations of this style have bubbled up all over the United States and abroad.

5 Things You Should Know about Vinyasa Style Yoga:

1. Vinyasa is not about Exercising

The definition of Vinyasa shows that it is an intelligent sequence of postures but a lot of people equate it to the ability to sweat. Surprisingly, this is what attracts a lot of people to it. This form of yoga is very subtle and introspective practice, so exercise cannot be a side benefit. The fact about yoga is that it teaches people to love themselves and know themselves better.

2. Vinyasa is about the Organs

It is right to focus on stretching and strengthening in the beginning of a vinyasa yoga practice. Immediately your muscles, becomes open, the practice will turns towards the joints. However, once your joints become open, you can access the organs freely. When it comes to circulation, vinyasa has so much to contribute and alleviate congestion in the organs.

3. It is a Meditation in Motion

Majorly, meditation is when someone focuses his or her mind to something, and Vinyasa yoga itself, helps to focus our minds because it actually gives us something to focus on. In a nutshell, it is a dynamic meditation. Whether it is the movement, breath, or the asanas, there is a very strong mental part to this form of yoga. However, Vinyasa yoga can be a powerful tool in stabilizing and focusing your entire life.

4. It is a Hatha Yoga Breathing System

Ideally, while practicing Vinyasa yoga, breathing is done through the nose. However, for each type of movement that is performed, there is a breath. For instance, if you are lifting up your arm, you do not take two breaths to lift up your arm. You need to synchronize the rate of the breath as well as the movement, so it is a slow, smooth, even, inhalation, as well as a slow, concentrated lifting of the arm. In the beginning, this is very difficult and it helps to focus our mind because you actually have to think thoroughly about it.

5. There is a Drishti for the Every Pose

In the Hatha yoga, there are nine drishtis or gazing points. These are also used in the vinyasa yoga. In addition, each of these poses, have a very specific drishti. Yoga is about listening carefully as well as executing a task. Each pose that is carried out, has many tasks and one of them is the drishti. Gazing in a specific direction, assist you to create the meditation for the pose.

types Vinyasa Style Yoga
Vinyasa yoga is a special form of yoga that should not be seen as an exercise. Yoga generally is not an exercise because it offers both spiritual and emotional benefits.

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3 Important Tips to Burn Fat While you Sleep

You probably have heard about your body's ability to burn fat while you sleep. This may sound unbelievable but the truth is your body constantly does it all throughout the day with its peak between dinner and breakfast - just the time when we are asleep. However, this natural ability still depends on what, how much, and how often we eat, as well as the physical things we do and perform.

When looking to burn fat there are so many products, myths, techniques and different ways to go about it is truly hard to know which is the best...

To top that off every-body reacts differently to different exercises...

The basics are still the same to burn fat; 20 minutes of cardio everyday, target your "Fat burning Zone" always increase your intensity. Ensure you are eating smaller, healthier meals and doing some specific exercise are all GREAT and certainly will produce results...

However that doesn't answer the question... "How do you burn Fat whilst you sleep??"

Burn Fat While you Slee

By training to specifically increase your overall strength: Train to create those long, lean, firm muscles, this in turn will replace lost muscle tissue and create a faster metabolism. What this means is that after a strength workout you create muscle. This muscle when trained consistently and kept at a good level will use stored fat in your body to maintain its firmness. This firmness is maintained during the day, whilst you're at work, at the beach and best of all while your Asleep!

So not only is strength training a great activity to directly burn fat (you will burn calories as you train) It will keep the heart healthy as you will be raising the heart-rate (depends on type of training-recommendations made further down) you'll also create and maintain muscle!

Thus making strength training the most effective way of burning fat and keeping it off for the long term

Now, you are probably wondering how your body can burn fat while you sleep and why sleep is an important factor for the natural burning of fats. One thing to understand here is that sleep is not really the most important factor for this process but the time we sleep which is actually the period between the time we finished our dinner and the time we are to eat breakfast the following day. So, if you want to utilize your sleeping time for the natural burning of fats; read on and take advantage of tips given here.

1. Empower Belly fat Mobilization

Belly fat mobilization is necessary to eliminate excess fats or stored fuel and convert them into calories. However, we all have to understand that this can only be easily done if we avoid indulging into midnight or bedtime snacks, because the period after dinner is just the perfect time for your body to burn fat while you sleep and convert them into energy.

2. Get your body's Fat Burning furnace work at its fullest

It's not complicated to make your body's fat burning furnace work at its fullest. All you need is to have your breakfast approximately ten to twelve hours after the last night's dinner. Do you know that your body's fat burning furnace is working at its fullest 3 hours after your breakfast - which is about 9 to 12 hours after the last night's dinner - just enough to reach the body's fullest metabolism in order to burn fat while you sleep.

3. Forget about eating midnight snacks

While it is a great pleasure to eat midnight snacks, this is a big NO for those trying to lose weight. Why? This is because it will only confuse your body system and negatively alter your body's fat burning time. If you can't let go of this midnight or bedtime habit, you may want to check yourself because there are some things that might need your attention such as poor lifestyle, bad food habits, or even health problems that can actually hinder the body's ability to burn fat while you sleep.

Now you may ask if you really can burn fat while you sleep. The answer is yes; however, if you are suffering from health problems like thyroid deficiency, hormonal imbalance, diabetes, and others, it may hard for you to do it. The good news is that if you don't have any health problems, the only thing you have to do is to forget about poor food choices and poor lifestyle that can actually be changed if you are willing to do so.
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How to Do Best Fat Burning Exercises for Men?

You will be able to build the body you've always dreamed of if you start doing these top fat burning exercises for men. A lot of men spend a lot of time and money going to the gym for hours and hours at a time and still see very little in the way of results. You could work out all day and night for hours at a time and still never see any noticeable change if you are doing the wrong types of fat burning exercises for men.

There are a lot of fat burning exercises for men available to choose from. But some exercises will burn a lot more fat, much faster than the others. This article will focus on the top 5 fat burning exercises for men specifically created to help men burn more fat and build stronger muscle fast.

Fat Burning Exercises for Men

These exercises will also help to boost your body's metabolism, helping you to lose excess body fat that can be difficult to get rid of through normal diet and exercise. So what are those top five muscle building, fat burning exercises for men?

Before we get to the specifics it is important to understand that your workout program will fail you every time if you are not doing the proper exercises designed to get results. Don't waste your time or your money on exercise routines or diets that won't work, start adding these effective exercises to your routine today and start seeing results.

The most important thing you could ever learn that would help you to become healthy and physically fit is to change your routine on a regular basis in order to avoid getting stuck in a plateau.

Now we can discuss the top five fat burning exercises for men. But there is one thing that you should remember before you get started on your new fat burning exercises for men routine. The exercises that are outlined here are more about the movements that must be done rather than a set list of exercises. For example, you can do a lot of different exercises using the movements that we will outline which will allow you to create a unique workout with a variety of different exercises which will help you avoid those fitness plateaus.

Change and variety is the most essential element of this workout regimen that will help you to achieve true success. So finally, here is the list of the top five best fat burning exercises for men:

SQUAT MOVEMENTS

The first movement that we will discuss in this top five fat burning exercises for men can involve the use of either a dumbbell or a barbell, which can be incorporated into the squat, or the use of a dead lift, kettle bell or dumbbell swing or any other type of similar movement that will yield the same result.

Kettle bells have really become a very popular tool to use during fat-burning exercise because it encourages all-over body movement in the knees, hips and body center. Your entire body is being moved throughout this exercise.

Doing a squat movement will help you to really burn a lot of calories because it involves a lot of physical, mechanical work to be done by your body. That is why this is the first movement on our list of the top five fat burning exercises for men. You should always begin your workout routine with a squat for successful fat burning exercises for men.

It is important to note that movements that are considered to be the "squat type" also include split-squats and lunges, however these can also be used under the single-leg movement information posted below. In some cases the distinction between movement types can blur a little, as many are used for multiple purposes. Now it's time to talk about the next fat burning exercise for men on our list.

PUSHING MOVEMENTS

Next on our list of the top five fat burning exercises for men is a movement that includes any type of pushing, such as a dumbbell press, bench press, standing shoulder press or even a push-up. Large muscle groups will be used to do these particular movements, burning a lot of fat and calories.

Burst exercises, which embrace the principle of "non-compete" exercises, that use a pushing exercise help our leg muscles to recover from the first squatting movement, which can also increase overall grip strength as well.

PULLING MOVEMENTS

Next on our list of the top five fat burning exercises for me is a movement that includes any type of pulling, such as seated rows, dumbbell rows, pull-ups, rowing or anything that is a true "pulling" motion that would give a lot of muscle work to your arms, lats, upper back and lower back, all while keeping your body in a static, upright position throughout the entire exercise.

This movement is very powerful and can build muscles and burn fat even more than the other two. Another pulling movement to consider using here is a dead lift as it does involve the pulling muscles. Once again it is easy to see how some exercises could fit well in multiple movement types.

By this stage you should have done between 80-90% of your overall workout. Because the first three movements are so intense, you could do just the first 3 movements and still get a great all-over workout. However, if your goal is to build a better body, burn fat and increase your metabolism, then the next 2 movements will be required in order to achieve the best results from the top five fat burning exercises for men.

SINGLE LEG MOVEMENTS

You could accomplish this type of movement doing a single leg squat, a reverse lunge, a split squat or a dumbbell lunge, as long as it only works just one leg. This type of movement will use a lot of different muscle groups because it focuses on the lower body.

It can be tough to do this movement immediately following the pulling movement, as your grip strength will be greatly weakened or fatigued from the chin-ups, rows or other pulling exercises. If this is the cases, try doing single leg exercises that utilize bodyweight only, such as 1-leg lying hip extensions or 1-leg squats.

You could also do a ball leg curl with single-leg stability or even an exercise where you hold a barbell across your back with single-leg stability. If dumbbells are your preferred exercise, you could do a DB step-up or a Bulgarian split squat, as less weight is required for these movements, and you won't have to use a lot of grip.

TOTAL BODY ABDOMINAL MOVEMENTS

The last movement in our top five fat burning exercises for men could include a number of different exercises that focus on abdominal work, such as a stability ball rollout, a mountain climber, a hanging knee raise or even straight-up ab workout with gadgets such as the Ab Wheel. Other exercises that could be done in this movement group include cable crunches or cable chops, if you happen to be at the gym.

As you can see the top five fat burning exercises for men are really pretty basic. However, you will see that it isn't just all about doing crunches until you're sore. You need to workout all the muscle groups including your torso, legs and arms. Finishing your movements with a total body abdominal exercises will help to complete a thorough regimen of fat burning exercises for me.

You can choose to use a number of different exercises that focus on these specific movements to help you to build the body you want using the top five fat burning exercises for men.

Just by adding these exercises and movements into your daily routine, you can help to increase the probability that you build the body you want through metabolism boosting, fat burning and muscle building workouts.

You can build a better body in no time just by committing to these top five best fat burning exercises for men!
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What are the Simplest Ways to Reduce Weight at Home?

In order to loose fat you have to sweat tremendously everyday, be it running, cycling, swimming any and every activity in which you sweat. Although running is the best to loose excess fat from the body. It'll take a couple of weeks to see the visible results but there will be a change definitely. Running is the most effective way to reduce fat from the body. It reduces all the excessive fats accumulated in different parts of your body. It is very lethal in reducing fat. All the ways mentioned above will help You reduce weight at home.

Simple Ways to Reduce Weight at Home

Here are the 7 Simple Ways to Reduce Weight at Home:

1. Eat Fewer Carbs and More Lean Proteins

You can lose several pounds by following a low-carb diet for just a few days. In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health A short-term decrease in carb intake can also reduce water weight and bloating. Consume green tea thrice a day.

This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism. Try eliminating or drastically reducing all starchy carbs and sugars

2. Eat Whole Foods and Avoid Most Processed Junk Foods

When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods. These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.

During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed. Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.

3. Reduce Your Calorie Intake by Following These Tips

Reducing your calorie intake may be the most important factor when it comes to weight loss. If you aren’t eating fewer calories than you expend, then you will not lose fat. Below are the few simple tips to reduce calorie intake:

Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.

Eat only at meals: Reduce all snacks and don’t eat anything after dinner.

Cut your condiments: Eliminate calorie-dense condiments and sauces.

Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.

Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.

Don’t drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee.

Protein shakes are fine if you count them as a meal.

4. Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your appearance. Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength.

Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight. Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting

High-intensity interval training (HIIT) is another very effective training method. Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones. You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

Here are a few protocols you can try. These can done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:

Session 1: 10 x 20-second sprint with 40 seconds rest.

Session 2: 15 x 15-second sprint with 30 seconds rest.

Session 3: 7 x 30-second sprint with 60 seconds rest.

Session 4: 20 x 10-second sprint with 20 seconds rest.

5. Be Active Outside of the Gym

In order to burn extra calories and lose more weight, you can also increase your daily activity. In fact, how active you are throughout the day when you aren’t exercising also plays a very important role in weight loss and obesity. Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.

6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly

Intermittent fasting is another effective and proven tool for dropping fat. It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time. There are many different protocols , such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window. If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.

7. Use These Tips to Reduce Water Retention

Several other methods can help you drop water weight and appear leaner and lighter. These include: Take dandelion extract: A supplement called dandelion extract can help reduce water retention.

Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water

Mind your intolerances: Eating things that you are intolerant to, such as gluten or

lactose , can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.
And Finally Good luck!! 👍
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Best Ways to Loose Belly Fat and Gain Muscle?

Many people think it’s impossible to lose weight and build muscle at the same time but it is possible with the right nutrition and workout plan. If you can follow given instructions with determination i'm sure you  can achieve your dream goal but remember No Pain No Gain. So here are the Best Ways to Loose Belly Fat and Gain Muscle with proper WorkoutPplan and Diet to be Followed.

Best Ways to Loose Fat

To prove that you can lose weight and build muscle, Scientist from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.

And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like interval body-weight workouts, that you can do in the comfort of your own home.

Here are a few simple steps:
  1. Eat 1 to 1.5 grams of protein per pound of body-weight.
  2. Keep you carbs low. Consume 0.5 grams of carbohydrates per pound of body-weight on non training days and 1 gram of carbohydrates per pound of body-weight on training days.
  3. Drink plenty of water to stay hydrated.
  4. Get plenty of fiber for proper digestion
  5. Get plenty of rest for recovery (7–8 hours of sleep)
  6. Combine a strength training program with a hypertrophy based training program.
  7. That’s all you have to do. Nutrition is going to be key to lose the belly fat while gaining muscle.

Teens can lose their belly fat by being more active. A 2013 study published in the American Journal of Physiology, Endocrinology and Metabolism found that teens could lose belly fat with 60 minutes of aerobic exercise three days a week. Beneficial activities include walking briskly, riding a bike or taking an aerobics class.

Along with the home exercises you will need to follow a caloric deficit diet in order to lose 20kg in 4 months.

If you follow a normal clean eating diet along with 30 mins to 1 hour home based exercises then you are very likely to lose 2 to 3kg per month. However, if you follow a customized caloric deficit diet along with home based HIIT cardio (There are certain exercises which burns good amount of calories in short period of time) for an hour daily then you will lose more than 5kg in a month.
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