Archives July 2020

Ayurveda is an ancient Indian science which revolves around wellness and healthcare. The Sanskrit word Ayurveda can be broken down into ‘Avur’ which means ‘life’ and ‘veda’ which means knowledge. Although Ayurveda has been documented in the sacred historical texts in India, it has evolved over the years and is now garnered widespread praise and acknowledgement for its benefits. 

Ayurveda consists of natural remedies for curing diseases and yogic exercises for wellness and health. These natural remedies can be called as Ayurvedic medicines. Many people have integrated yoga and Ayurvedic medicines in their daily lives.

The tradition of Ayurveda has recently gained popularity in the Western world but it was being used in some way or the other by the Indians since ancient times. With its widespread benefits, it is now considered as an alternative medical treatment. But to understand whether Ayurvedic medicines are safe or not, let us first read about the basic principles of Ayurveda.

Principles of Ayurveda

Ayurveda states that everyone has a specific constitution or ‘prakruti’, which determines the physical, physiologic and mental characteristics of the person. This prakruti is determined by three energies called doshas. The three basic doshas that every human has are Pitta, Vata and Kapha. You need to get them working in equilibrium for optimal health.

Pitta: 

Pitta energy is linked to fire. It is believed to control the endocrine and digestive systems. When pitta is disturbed, a person may get ulcers, inflammation, anger, heartburn, arthritis and other digestive problems.

Vata:

Vata energy is associated with space and air. It is believed to control the bodily movement, blood circulation and breathing. When Vata energy is disturbed, a person may get joint pain, dry skin, anxiety and constipation.

Kapha:

Kapha energy is associated with earth and water. It is believed to control strength and growth and is linked with the chest, back and torso. A person whose Kapha energy is disturbed might get obese or suffer from diabetes, sinus problems, insecurity or gallbladder issues.

According to Ayurvedic principles, stress, unhealthy diet and lifestyles, insufficient sleep, weather and strained relationships can influence the balance of these bodily energies resulting in diseases. There are many Ayurvedic medicines documented in ancient texts which claim to treat these diseases and put the energies back in equilibrium.

Is Ayurvedic Medicines Safe?

There was no question of these medicines not being safe until in 2008, when a study was published in the Journal of the American Medical Association (JAMA), which found around 21 percent of Ayurvedic medicines purchased online on the internet to contain detectable amounts of mercury, lead and arsenic. 

This commotion lead to further more researches and later the Centre for Disease Control and Prevention (CDC) also noted six cases of lead poisoning in pregnant women who has consumed Ayurvedic medicines containing lead. Lead can lead to serious complications in the neurological development and prenatal health of the foetus and the pregnant woman. 

The presence of lead in Ayurvedic medicines has been argued upon by Ayurvedic practitioners. They claim that improper use of the medications might have led to lead poisoning. Also, improper manufacturing of Ayurvedic medicines could have also lead to contamination. Furthermore, Ayurvedic practitioners in the United States are not certified or officially licensed by law. 

There are some contraindications and adverse effects of certain Ayurvedic therapies. If the therapies are used incorrectly, it might lead to some serious complications. It is necessary to get these therapies or medicines administered under expert guidance. The practitioner must be trained and certified.

To ensure safety of these medicines, it is necessary that the patients must communicate with the practitioner who must fully disclose the therapies and other medications they are using. Patients must also intimate their practitioner of any effects they are experiencing to avoid potential dangers of the herbs and therapies being used. 

Ayurvedic medicines are made from the herbs and twigs found in nature and some of them are very strong and concentrated. Only a certified and experienced practitioner would know about the dosage and the method of preparation. The United States Food and Drug Administration does not regulate herbs or dietary supplements and hence it can be tough to determine the safety of a particular medicine. The International Society for Ayurveda and Health, also recommends that one should consume Ayurvedic medicines only when prescribed and properly supervised by a trained practitioner.

Has there been enough scientific research done around Ayurveda?

Although some Ayurvedic followers argue that since this treatment has been prevalent since so many years, it has to be safe and reliable, there are others who doubt its safety as there has been not enough scientific research done. Most of the Ayurvedic information has been passed on from teacher to student. Some ancient books like ‘Charak Samhita’ and ‘Sushruta Samhita’ also contain documentations about Ayurvedic medicine’s effectiveness. But oral history and some books are the only source of proof.

Over the years, to counter the obvious doubts on the system’s effectiveness, some amount of research was done and there are some principles, medicines and therapies, which are now recognized. The Ayurvedic principle on the psychological and physical changes a human experiences during the change of seasons was researched upon and later termed as SAD – Seasonal Affective Disorder.

The healthy benefits of Ayurvedic practices such as yoga, massage and meditation have been proved and these theories leave little doubt on the safety of Ayurvedic medicines. Many of these medicines are made from herbs such as turmeric, ginger and neem and these have been recognized as beneficial for the body. 

The World Health Organization (WHO), also regards Ayurveda as a traditional form of medicine. 

Final Verdict

Western knowledge of Ayurveda is still in its earlier stages and hence some doubts on its safety exist. As more and more Ayurvedic practitioners share their knowledge with the other healthcare providers, this wariness would go away. 

Ayurvedic medicines are based upon careful observations. Each regimen of the treatment is customized according to the patient’s needs. No two persons are alike according to Ayurveda and so the needs also differ. Two individuals with the same disease might be treated with different medications and different diet plans. You cannot have experiments to measure the outcomes of effects of a single treatment on a group of people according to Ayurveda.

To figure out the safety of these medicines, it is best to get them prescribed by a trained Ayurvedic practitioner and analyse the results individually.

To learn more about Ayurveda and its benefits, keep reading Indian Fitness Mantra.

Om mantra is the monarch of all mantras. The benefits of chanting ‘Om’ had been discovered by the ancient sages of India thousands of years ago. The magical mantra is a symbol of purity and resonates with spiritual powers. It is believed that continuous chanting of ‘Om’ leads to profound enlightenment apart from various health benefits. 

Speaking of health benefits, this mantra encourages good mental and physical health. You do not need to use your tongue while chanting this mantra. The whole body experiences vibrations on reciting of this pious mantra. After researching on the various benefits of chanting Om, a special ‘Om Therapy’ has been evolved, which claims to cure various diseases. 

Spiritually speaking, the word ‘Om’, also spelt as ‘Aum’, represents the threefold division of time, i.e., dreaming state, waking state and deep sleep. Ancient sages called ‘Om’ as the sound of creation. It also represents God, Universal Consciousness or the Supreme Source. On chanting this mantra, one cultivates blissful, strong and energetic vibrations inside their body and also in their aura. 

Here are the various Health Benefits of Chanting Om:

1. Reduces Stress and Anxiety

Chanting Om has been associated with reducing stress according to a recent medical report. It immensely helps in reducing stress levels, anxiety and tension. Regular chanting of this mantra calms your mind and makes you feel peaceful from within. A person who chants Om regularly feels more serene and tranquil from within. Many people chant this mantra while meditation. The chanting induces a relaxing response and so whenever you feel butterflies in your stomach, this mantra can help you calm your anxiety levels. 

2. Helps to Improve Concentration

Chanting Om also helps to improve concentration. While chanting the mantra you detach yourself from the world and put all your worries and tensions aside. Regular Om chanting helps your mind become more focused. With more practice, you become more attentive in your daily tasks. 

3. Helps to Rejuvenate you

In the stressful lives of today, tensions and anxiety have become a regular part of life. This stress also releases a lot of toxins inside the body which lead to harmful physical and mental diseases. Chanting ‘Om’ removes the possibilities of such diseases as it reduces your stress and anxiety level. After chanting this mantra for 10 to 15 minutes every day, you will find yourself rejuvenated and relaxed. It also makes you happy and pacifies our tensed heart.  Those who suffer from mood swings find chanting of this mantra very pacifying. It reduces their mood swings and also boosts their performance. 

4. Chanting Om gives Strength to your Spinal Cord

On chanting this mantra, one can give a substantial impact on their spinal cords. The vibrations generated on chanting help to improve the efficiency of your spinal cord. When you chant the first part of Om with the sound ‘aaa’, a vibration is generated in the abdomen that helps you improve the efficiency of your spinal cord. The last sound ‘uuu’ benefits the thyroid gland. While chanting Om, you also practice sitting with your back straight and slowly get into the habit of sitting in the right posture. 

5. Om mantra helps to detox your body

Chanting ‘Om’ is a type of meditation. Regularly chanting this mantra helps to detox your body and improve blood circulation. When you chant Om, you breathe deeply and when you do so, the body gets rid of toxins. Chanting Om regularly also restores your youthfulness and sexual libido. 

6. Regulates Heart and Digestive System Functioning

Chanting Om regulates blood flow to various parts of the body. The improved blood flow helps to control blood pressure and also reduces risk of hypertension. Ideally, while chanting Om, a person disconnects from the outer world and only focuses on deep breathing, which in turn, normalizes heart beat and respiration. Regular chanting of this mantra also improves your sleep and the functioning of your digestive system. Regular chanting of Om helps to cure symptoms of irregular bowel syndrome and also improves your gut health.

Increased quantity of nitric oxide in the body also helps you live a long life. Chanting Om in a yoga posture in the early mornings is an ideal way to increase nitric oxide in the body. This increased supply relaxes the blood vessels by causing vasodilatation. Both, mind and body get relaxed by chanting ‘Om’.

7. Improves your Sleep

Often, stress and hectic lifestyles play a toll on your sleep. Late nights of working and staying up awake until late in the night disturb your sleeping cycle. Chanting Om regularly, helps you fall asleep quickly and also ensures that you get a sound and restful sleep.

8. Stabilizes your Emotions

If you find yourself emotionally unstable and very vulnerable, regular chanting of Om can help you control your emotions. You will be able to control our anger, frustrations and worry, which impact your personal and professional life both. Chanting Om helps you becomes emotionally stronger.

9. Reduces Negativity and Improves Reasoning Ability

Often you tend to make unreasonable decisions due to a disturbed state of mind. Chanting Om helps you think straight and in an optimistic manner. It will help you stay positive in then most dire circumstances. This magical mantra when chanted regularly, also helps you to make the right decisions and improves your reasoning ability. 

10. Om helps in Increasing Lung Functions

Om is not only a word evolved out of our mythological past, but it has amazing therapeutic benefits. When you chant Om, you engage in voluntary prolongation of expiration, which stretches the respiratory muscles to their full extent. Lungs can therefore work to their maximal ventilator capacity. Chanting Om thus, helps you use your diaphragmatic and abdominal muscles more efficiently. 

So there are immense health benefits of ‘Om’ chanting. For best results, begin chanting this mantra in the early mornings during sunrise out in the open for maximum benefits. Keep your back straight and ensure peace around you for maximum concentration.

For more interesting articles on mindfulness and de-stressing keep reading Indian Fitness Mantra.

Chakra as the major rage lately with every book store having a few books explaining chakra cleansing or chakra essential oils. These chakras are a part of the ancient Indian science Ayurveda and as the world is getting aware of ancient healing methods, it gets all the more important to understand these chakras in depth.

What are Chakras?

The word ‘chakra’ in Sanskrit means ‘wheel’. According to this ancient wisdom, our energy flows through the chakras in two ways. As it spins clockwise, it moves the energies out of the body. A counter clockwise movement pulls the energies in from outside into the body. These do not have a physical form but they interact with our physical body through their vehicles – nervous system and the endocrine system. Just like blood vessels are important for the circulatory system, nadis – little paths of energies running through the body are important for the body. The chakras are the little places where different nadis meet. 

How does the Chakra System work?

There are seven major chakras in the human body. All these chakras lie along with spine near the main Susumna Nadi. Each chakra is associated with different psychological and physical characteristics. 

Sometimes, these wheels of energies get stuck and cause blockages. These blocks occur due to wrong dietary choices, stress and lack of exercise. Mental illnesses like depression also have a huge impact on our chakras. It is therefore necessary to balance your chakras.

Which are the Chakras in the body?

There are 7 chakras in 7 different points in the body. Each chakra is associated with a different set of organs and systems.

• Svadisthana, the Sacral Chakra
• Anahata, the Heart Chakra
• Ajna, the Third Eye Chakra
• Muladhara, the Root Chakra
• Manipura, the Solar Plexus Chakra
• Vishuddi, the Throat Chakra
• Sahasrara, the Crown Chakra

What is Chakra Balancing?

The chakras all work together as a single system. The others compensate when either one of the chakras gets blocked. This causes an imbalance in the entire system. By chakra balancing, you restore an even flow of energy through the chakra system. This can be done in different ways. 

Benefits of Chakra Balancing

On balancing the flow of energy through the chakras, you can assure that your system is working in harmony. The more freely energy is able to flow through our body, the better we can move through our day. Our body, mind and spirits will be more in sync with each other. 

5 Easy Ways to Balance Your Chakras

There are some easy ways to balance your chakras in the right way:

Meditation

This is one of the most effective way to balance the chakras. Each chakra is associated with a ‘beej mantra’ or a ‘seed sound’ and a color. These together can help you get inside deeper into your meditation and make it more impactful. Focus on removing any emotional blockages by visualizing them going away from your life. This practice will make you feel free from those attachments. 

Yoga

Yoga is highly effective in balancing the chakras. As meditation helps you visualize and focus on eliminating an emotional blockage dissolving in your life, yoga will help you gain flexibility, strength, stamina and mobility in your joints and muscles. As you perform the postures, visualize the colors associated with the chakra you are focusing on. The postures will remove the stiffness and tension from your physical body. As your body opens up, the energy can flow freely. With an uninterrupted flow of energy, your chakras can get balanced. There are different yoga asanas for each chakra which help to balance it. 

Pranayama

Pranayama is a breathing technique that not only helps to relax the body but also allows flow of energy through the body. The best pranayama for balancing your chakra is Nadi Shodhana, or the alternate nostril breathing. In this technique, you need to block one nostril and then take deep breaths in and out from just one open nostril. Repeat the technique from both the nostrils for the same number of breaths. It will balance the nadis and also unite the left and right hemispheres of the brain, thereby easing anxiety and stress. 

Crystals

Crystals hold a special energy and also help you connect with various parts of your consciousness. There is a different crystal associated with each chakra and it provides one with the best benefits. You need to choose the crystal that associates with the chakra you are focusing on. For a total chakra balancing, you can take one of each too. These crystals have to be kept near you while you meditate so that the energy of the crystal is enhanced. Here is a list of all the chakras and the crystals associated with them:

• Root chakra: hematite, garnet, obsidian
• Sacral chakra: carnelian, amber, topaz
• Solar plexus chakra: citrine, jasper, tiger’s eye
• Heart chakra: rose quartz, amazonite, malachite
• Throat chakra: turquoise, aquamarine
• Third eye chakra: amethyst, lapis lazuli
• Crown chakra: clear quartz, moonstone 

Essential Oils

Essential oils have a deep impact on regulating our chakras. Aromatherapy can be used for different types of ailments. The oils used for aromatherapy are derived from various plants. These are very beneficial for chakra balancing. Just as different crystals correspond to different chakras, similarly, different oils correspond to different chakras too. These oils can be used by topical application or by breathing them in. You need to dilute the oils with another carrier oil such as olive oil or coconut oil as they are very potent and can cause irritation on the skin.

Mentioned above are the 5 easy ways to balance your chakras. These are easy because we want you to follow them in your daily lives. You must make it a routine to practice yoga, meditation and pranayama every morning before starting your day. Placing crystals by you before meditating enhances their energies. Using essential oils can help relax the chakra and balance them.

For more interesting articles on mind and body, keep reading Indian Fitness Mantra.

Working out at the gym is a craze nowadays as the focal point of life has shifted from ‘eating tasty’ to ‘staying healthy’ for most people in the twenty-first century. We join the gym to do exercises that we cannot do at home for lack of proper equipment. Apart from a wide range of equipment present at the gym, it is also the mood and vibe that gets us to work out better than we would have done at home. But are you doing all the right things while working out? Are you sure you are not committing any workout mistake, especially if you are a beginner? 

In this article, we will be focusing on the most common gym mistakes for beginners. If you have been working out for a few months but are devoid of any results so far, the chances of you making more than one of the below-mentioned mistakes are pretty high. Keep reading to know where you might be going wrong. 

1. Not Warming Up

Being a beginner, you might not understand the importance of warming up. It might look like an unnecessary prologue that can easily be skipped. Well, you couldn’t have been more wrong with your notion. You might incur serious injury while working out if you skip warming up. For a high-intensity workout, it is imperative that your body has better blood flow and its temperature is higher by 1.5 to 3-degree Fahrenheit than usual. Doing quick warming up is something you should never skip while you are at the gym as it raises the body temperature and prepares the muscles for exercise. 

2. Focusing only on the Targeted Area

It is another one of the many bodybuilding mistakes beginners do. Each person has a body that has some or the other lacunae. It is necessary that you know which part of your body needs working out. But to solely focus on that part of the body is utter foolishness. If you head on like this for a few more months, you will discover that your targeted part is more pronounced and the other parts of the body are seeming out of proportion. Not quite the result you want, right? So, avoid making this mistake any further. 

3. Waiting for an Equipment to be Free

It is good to plan ahead but being absolutely stuck to it isn’t wise. It is a given that there would be many people at the gym and equipment that you want might not be free at that moment. The worst thing you can do is to rest your body while waiting for that machine to be free. Although relaxing your muscles after doing a set is important, but an unscheduled relaxing will do more harm than good. It will cause your body to cool down, and your rate of calorie burning will obviously droop along with it. 

In case a machine is not free, try moving to the next one on your list to avoid making one of the many workout mistakes. 

4. Not Knowing Your Capacity

An ordinary gym mistake for beginners is that they try to exercise too much in too little time. If you are a newbie at the gym, you have got to let your muscles get accustomed to different types of exercises. You cannot expect to gain six-packs in the matter of a week. Be realistic and go slow. Remember-” slow and steady wins the race.”

5. Skipping Gym on Account of Muscle Soreness

It is one of the many reasons why beginners dropout from gyms. Workout leads to tiny muscle tears which leads to muscle pain. It is a very common thing, and you must not leave going to the gym on account of this. Continue working out. However, do not do high-intensity workout as it will lead to highly sore muscles. Go light on the exercise, but do not skip going to the gym altogether. 

6. Not Hydrating the Body

Making several bodybuilding mistakes is common for beginners and getting the body dehydrated is one of them.  You lose a lot of water from your body while working out at the gym in the form of sweat. Lack of water causes lesser blood flow in your body. So, it is imperative you keep sipping on your bottle of water while working out to make up for the water loss. 

A thing to note here is, do not drink a lot of water at the same time as that will cool your body down. Take small sips every now and then instead.

7. Avoiding Weights

Cardio is one great way to pump up your heart rate and burn more calories. But lifting weights is what will give you a toned body. If you aim to look toned and not just ‘thin,’ do not skip lifting weights. 

It is a common notion among women that they will look ‘masculine’ after lifting weights. Ladies, please note that you do not have the testosterone level that one needs to get that masculine look. So be calm and lift some weights for a super-sexy body. 

8. Being Complacent

Another one on the list of gym mistakes for beginners is being complacent after they have been attending the gym for a couple of months. Beginners stop exploring their potentials and become satisfied with the number of reps they are doing. 

Remember guys, to get better at anything you will have to keep pushing your boundaries and achieve what you thought your body is not capable of. Do not be complacent and achieve a new peak every day to become a better bodybuilder. 

9. Using Incorrect Techniques

The root for doing anything right is via following the correct techniques. If you aren’t following the correct technique of doing an exercise, you are doing one of the worst workout mistakes. Your efforts and sweats will go in vain if you aren’t using the right posture. Get your posture right and know the correct way of doing an exercise from your gym instructor before shedding your sweat. 

10. Not Planning Your Workout

Many newbies go to the gym by following a herd mentality. It is one of the bodybuilding mistakes you want to avoid. You have a different body that needs individual attention. And so, a general workout plan might not be the best-suited thing for it. 

Discuss with your trainer and plan your workout sessions. Know the number of sets and reps of exercises that your body needs to look smoking hot. 

Conclusion 

While at the gym, understanding what not to do is perhaps the most important thing. Getting a subscription to the gym will cost you some bucks, but it needs a good amount of focus and thorough knowledge on the subject to achieve results.

We are all aware of the innumerable benefits of yoga today. Performing yoga regularly not only strengthens your body and regulates your organ functioning, but it also improves mental health. As you perform yoga repeatedly, the blood flow increases and this allows more oxygen to reach various body cells, thereby enhancing their function.

Yoga is a unique ancient wellness science, which combines physical poses with controlled breathing and meditation. These poses help you get stronger mentally so that you are able to face the challenges, fears and frustrations of daily life.

There are some exercises in yoga which are essentially beneficial for the mind. These exercises help you stay focused, calm and alert. Yoga also helps to increase the gray matter in the brain. They increase the overall brain wave activity and cognition.

Asanas like plow pose, bridge pose, inversions like the shoulder pose and big toe pose help to increase blood circulation and oxygen flow. Asanas like the lotus pose help to de-stress and relax. These exercises are explained below:

Tadasana or the Mountain Pose

This is a simple standing pose which helps you focus on your breathing. It also alleviates headaches and insomnia. Tadasana helps you sleep better and keep your brain more alert. 

You need to stand with your feet together and arm by your sides with your fingers pointing down towards the ground. Your pelvis should be neutral. Next, broaden your collarbone and roll the shoulders back. Breathe in and out gently.  

Sarvangasana or the Shoulder Stand

This is an inversion asana which helps you nourish your brain by improving the blood flow to the pineal glands and hypothalamus. The improved blood flow, in turn, boosts cognitive functions. 

To perform this pose, you need to lie down on your back and slowly lift your legs up into the air, extending them towards the ceiling. Rest your elbows on the floor, while keeping the hands beneath the hips. Breathe in as you slowly raise the pelvis and then your trunk off the ground. Continue until your chin touches your chest. Hold on to this position and try to hold your breath for a few seconds. Then breathe out slowly while lowering your torso back to the ground.

Paschimotanasana or Seated Forward Bend

This is a really good asana which revives your nervous system, calms your mind and also boosts the blood supply in your brain. 

Begin this asana by sitting on the ground on a yoga mat in order to support your hips. Now extend your legs. Put pressure on each buttock turn by turn, while pulling away from the other sitting bone. Press your palms and fingertips onto the floor and raise your sternum towards the ceiling. Inhale as you lean forward from the hip and extend your arms fully. Do not lean from your waist. You will feel your tailbone lengthen. Next, ease into the forward bend and lengthen your torso while keeping your head raised. Now your elbows should bend out to the sides and lift up off the floor. In this pose, you will feel your lower belly touch your thighs and then your upper belly, followed by your ribs. Next, touch your head to your thighs last. Let the front torso rise and lengthen each time you inhale and while you exhale, release a little more into the forward bend. Repeat this for 2 to 3 minutes. 

Padmasana or Lotus Pose

This yoga asana is a beautiful representation of the lotus flower. The lotus symbolizes fearlessness and perseverance. This pose looks quite simple but in reality requires a lot of patience and practice. This pose is generally used for meditation. One gets physical and mental satisfaction in this pose. Padmasana relaxed the mind and also calms the brain.

Begin this pose by sitting on the floor with your spine elongated and erect. Keep your legs stretched out. Slowly bend your right knee and use the hands to place your right knee on your left thigh. Your soles should point upward and your heels should be close to your abdomen. Repeat the same with the other leg. Once both your legs are crossed, your feet will be comfortably placed on opposite thighs. Keep your hands in the mudra of your choice and place them on the knees. Keep your head straight and spine erect at all the times. Do not slump. Take deep breaths and hold on to every breath for a few minutes before you release. Repeat the same pose with the other leg on top. 

Padangusthasana or Big Toe Pose

Big Toe Pose or the Padangusthasana is an easy yoga asana. Padangusthasana can be broken down as Pada – foot, Angustha – big toe and Asana – pose. The Big Toe Pose helps in stretching the muscles right from the head to the toe. Padangusthasana helps in keeping the blood pressure under control. It helps in increasing blood circulation in the brain. It balances the body, improves concentration, focus and memory. It cures headache and insomnia and calms the mind. It also helps in rejuvenating aching and tired muscles. 

Stand straight keeping the feel parallel to each other and 6 inches apart. Contract your thigh muscles which will push your knee caps outwards. Now, keeping your legs straight, try and bend forward in order to touch the forehead to the knee. Make sure that your torso and head move together. Try and stretch out as maximum as you can. Next, hold your big toes on each foot with your fingers. If you are not able to grip your toes in this posture, you can use a strap or a band to hook under your toes and hold that until your body becomes more flexible. Now inhale and lift your torso and straighten your elbows.

Wait for a count of 30 seconds and then exhale as you release your torso and bend towards the knees again. Repeat this cycle of inhalation and exhalation for some time, increasing the stretching of the torso every time. Make sure you do not stress on any other part of your body like neck as this will lead to pain later on. Straighten up and come back to the starting position.

Practice these 5 yoga poses regularly for mindfulness. It is advised to practice yoga under the guidance of a trained practitioner for beginners. 

For more wonderful articles on mindfulness and yoga, keep reading Indian Fitness Mantra.

Building muscles is not easy as losing weight as you cannot achieve the desired results by continuing the same exercises over and over again. It is a common occurrence when people get stuck in the middle by neither gaining muscle size nor the strength they desire. For that you need to trick your body. Here is an easy fix which will also answer your doubt regarding low repetitions or high repetitions.

Your body is very smart and once you have been in the training schedule for long, your body adapts to your patterns. To get a reasonable progress faster, you need to ditch the same set or same rep scheme and the same intensity. If you think that training in the 8, 10 or 12 rep range, will get you your desired body, then you are wrong. Conventional wisdom for muscle gain stated that heavy weights and low reps were the best way to get maximum muscle growth. But now, the concepts may have changed.

Endurance

Low reps with heavy weights help in increasing strength, while high reps with light weight help in increasing endurance. As you increase your repetitions, you will find a gradual transition from strength to endurance. High reps help to develop Type 1 muscle fibers which are endurance based and slow in getting tired, while slow reps activate Type 2 muscle fibers which have greater power but get tired quickly. 

Strength

Low reps with heavy weights are better for optimal strength increase, while high reps with light weights can still result in strength gain but not as much. In both the reps, however, muscle hypertrophy and overall endurance is the same. Powerlifters train for competitions with low reps of heavier weights as this helps in increasing neuromuscular adaption, i.e., increasing efficiency of the brain to control the muscles. 

Fat loss

Dieters who lift heavy weights lose the same amount of weight as dieters who lift light weights or just do light cardio, but the weight loss by the heavy weight lifters is fat, while the cardio group lose muscle along with fat. High reps with light weight can create a muscular response but it does not remove fat better than low reps with heavy weight. It is concluded that it is not the amount of weight that is lifted or the number of reps that help burn fat, but it is the intensity of the workout. For an ideal fat loss, one should focus on creating muscular failure with little rest in between exercises which can have substantial effect on the hormonal, metabolic and calorie burn effects.

Building Muscle

Similar to fat loss, number of repetitions optimal for muscle building is under 15. But some other researches show that muscle building can be effective with light weight and more reps too. This is still open for debate. Just by lifting heavier weights, one does not get better muscle. Building muscle also depends upon the combination of what you eat and intensity and volume of workout and not on the weight or reps.

Final Verdict

So it is concluded that any rep range can help you increase your strength, build muscle and also lose fat. Here are some rep ranges which are classified according to the different categories:

Increasing strength

Strength – under 6 reps (80 – 100% of exercise volume)

Endurance – 15 + reps (0-10% of exercise volume)

Hypertrophy – 6 – 15 reps (0-20% of exercise volume)

The top strength athletes in the world focus majorly upon lifting very heavy weights for low reps.

Fat Loss

Strength – Under 6 reps (0-15% of exercise volume)

Hypertrophy – 6-15 reps (70-85% of exercise volume)

Endurance – 15+ reps (15% of exercise volume)

The intensity of the workout is more important than the number of reps for fat loss. The rep range of 6-15 reps is considered as most optimal by most gym trainers. 

Building Muscle

Strength – Under 6 reps (30% of exercise volume)

Hypertrophy – 6-15 reps (60% of exercise volume)

Endurance – 15+ reps (10% of exercise volume)

While it is possible to build muscle with lighter weights, the conventional method is of lifting heavy weights and then gradually increasing over time. Genetics also play an important role in the composition of muscle fibres in different individuals. 

For those looking to increase strength, increase fat loss and also build muscle all at the same time, it is advised to stick to the optimal fat loss range of 6-15 reps. 

For more interesting articles on body building and fat loss keep reading Indian Fitness Mantra.

Working eight to nine hours a day for five to six days a week can burn out anyone. These working hours are more for entrepreneurs. They live a very hectic life. But they also contribute commendably to the economy of the country. Without them, a country cannot enjoy the benefits of expansion and advancement. They are forever juggling deadlines, statistics, employee welfare, goals, objectives, deals and contracts and in the midst of all this, their health goes for a toss and eventually, so does their performance. 

To be an efficient entrepreneur requires a lot of patience, hard work, healthy mind and an energetic body. We all know about the wonderful benefits of yoga in rejuvenating and relaxing our minds and bodies. The wondrous effects of yoga are also very beneficial for entrepreneurs so that they can keep up with their pace. 

Yoga has been embraced by many phenomenal entrepreneurs like Russel Simmons, Sergey Brin, Daniel Loeb and they constantly boast about its positive effects in their lives. Yoga has helped them gain mental clarity. It has also helped them remain calm and take crucial and strategic decisions. 

So how exactly does yoga help a businessman? If you are an entrepreneur and want to lead a fit and healthy life so that you can flourish in your career without any health obstacles, then you should read below to understand how yoga can be beneficial in your daily life.

1. Yoga helps you to remain focused:

Yoga has plenty of focus improving postures. These old and time-tested exercises have proven to improve your concentration and strengthening your intuition. Practicing yoga daily can help entrepreneurs visualize their end objectives better and get closer to their goals. It helps you gain a better foresight that is one of the most essential qualities of a good entrepreneur. Furthermore, it also helps to calm the mind and soothe the nerves. Both Amasthiti and Pranaamasana are yoga postures that help to alleviate stress and improve focus and determination.

2. Yoga helps to develop patience:

Practicing yoga regularly helps a businessman develop patience. Entrepreneurs are often handling a lot of pressures and progress is made slowly. Obstacles are bound to come in the path. Yoga helps to develop this trait in a gentle way and incorporating yoga in your daily life can make an entrepreneur more calm and patient. 

3. It helps to evolve flow of expression:

A good thought process and continual innovation is crucial for successful entrepreneurship. A good businessman should have clear communication and a clear head. With good and clear communication, entrepreneurs can easily control the situations and also express and convey their thoughts and ideas better. This in turn, helps in better results. Yoga helps an entrepreneur strengthen his communication skills, motivation and belief, thereby leading to a better flow of expression. Breath control techniques in yoga are immensely beneficial for this fluency in thought. 

4. Yoga helps you become fearless:

Often entrepreneurs feel insecure and scared of the outcomes. Past mistakes or outcomes and future commitments make them feel vulnerable and fearful. Such fear can not only impact their bodies and minds negatively, but can also prove to be a hindrance in decision making. Practicing yoga daily makes them calm, focused and positive. It helps them overcome their fears and move forward with better foresights.

5. It helps them come to terms with their inner peace:

Entrepreneurs of start-ups often struggle with a lot of things at the same time, including an eerie sense of insecurity. Yoga teaches you that while you cannot control the flow of things outside your body, you can very well control your emotions inside. It helps you realize your inner peace and once you have gained control of your mind, you will find it easier to handle stress outside. Yoga is based on the principle that everything in the outside world is temporary. It helps us concentrate on our inner being that is beautiful and pure. Practicing yoga can instil a feeling a deep calm and restfulness. 

6. Yoga is great for Stress Management

Yoga helps you manage your stress levels better. It helps you achieve a better state of mind. Meditation helps you declutter your mind and attain peace. It is common for entrepreneurs to lose their calm once they deals are not sanctioned or deadlines are not met. Yoga helps you becomes calmer while handling business deals.

7.Yoga teaches you how to value people

Yoga teaches you to value others and their efforts. Maintaining a healthy relationship with employees and peers can be tough but as an entrepreneur you must realize that your business cannot run without the combined efforts of all. Yoga teaches you to be more empathetic towards others and understand everyone’s problems. It teaches you to respect others and build better relationships in order to achieve success. It also teaches you value your customers and think for their welfare. 

8. Yoga increases creativity

Entrepreneurs need to be creative. Their creative passion can only help them come up with excellent ideas and innovations which can lead them to success. Stress and long hours of work can affect their creativity. Yoga helps them withstand the stress and tap onto their creative prowess in order to stand out in the industry. Once the stress is relieved, the human mind can be boosted with productivity and creativity.

Women entrepreneurs should practice yoga daily especially because they handle more stress, trying to balance home and office work both. Yoga gives them more focus, health benefits, calmness, efficiency and productivity. A few minutes of yoga every day in the morning can not only unwind you from the previous day’s struggles but also power-charge you for the day. Many big companies today are introducing yoga in their offices as a compulsory regimen for the employees.

With so many benefits of yoga for entrepreneurs, it should be incorporated into your daily regimes on priority basis. Yoga can make your bodies and minds stress-proof and perfect for outstanding entrepreneurship. 

For more engaging articles on yoga and its benefits keep reading Indian Fitness Mantra.

Eating well has numerous positive advantages for both your body and brain. When we eat well, we feel great; we come off as more joyful individuals with better functionality. Eating habit plays a major role in building the framework of our thoughts and body, which in turn has an effect on our work, connections, and general life. 

These days eating well is much simpler than it used to be. Cafés and shops alike are endeavoring to push individuals towards eating healthy, by keeping healthier options in the menu for its clients. General stores and supermarkets have healthier choices available these days. Organic vegetables and food items with nutrition table on it are clear indicators of the current food trend that is taking over the world. 

10 Healthiest Food Items in the World

Among the numerous food items that are available in the market, the dominant part contains many micronutrients that our bodies require.  However, most of them are rich in one nutrient while lacking in another. There are few food items that can be called wholesome and healthy in itself.

And so, we have made this list of the world’s healthiest food! 

1.    SPINACH

This micronutrient-rich green superfood is available in various forms- fresh, solidified, or even canned. One of the healthiest foods on earth, spinach is loaded with protein. It has iron and several vitamins like Vitamin A, Vitamin K, and basic folate.  Daily consumption of spinach will bring improvement in your muscle efficiency. 

Easy Tips of Eating: Sauté spinach with onions and add them to an omelet to prepare an easy yet healthy meal. 

2.    BLACK BEANS

Loaded up with healthy antioxidants, black beans remain in the stomach for quite a while and keeps you feeling full for longer. These little wonders come with high calcium, protein, and fiber content, and they likewise taste extraordinary!

Easy Tips of Eating: Add boiled black beans to nachos, tacos, and burritos for yummy meals filled with goodness. 

3.  WALNUTS

These nuts look like miniature brains, and various studies say that they help in sharpening memory. These nuts are overflowing with Vitamin E, and wealthy in plant serums, omega 3 oils, and solid fats.

Easy Tips of Eating: You can enjoy a healthy snack on the go by keeping some in your bag. You might as well add these to your salads for a better texture. 

4.  BEETS

It is good for the brain and effective in bringing down blood pressure. It is often neglected and not considered as one of the healthiest foods on earth. The splendidly hued root vegetable is loaded up with folate, magnesium, and Vitamin C.

Easy Tips of Eating: In order to add a sweet and crunchy boost to your diet, grate beets into salads.

5.    AVOCADO

Avocados are incredibly nutritious, to begin with. They are easily available in the market and are rich in vitamin B5, vitamin B6, vitamin E, folate, and healthy fats. These fruits are rich in fiber and lower in cholesterol. Avocados are good for the eyes, have a good amount of antioxidants, and can prevent cancer. 

Easy Tips of Eating: You can add it to a toast with some salt as well as pepper or along with a cheese slice. 

6.    DARK CHOCOLATE

As indicated by an ongoing study, chocolate contains more cancer-preventing agents than most natural product juices – incredible news for chocoholics! Dark chocolates have antioxidants, and they increase the level of dopamine in our body. Consuming dark chocolates will lower your blood pressure and increase the blood flow in your body. 

Easy Tips of Eating: No one needs chocolate-eating tips! However, if you do not like dark chocolates, in particular, you can add 2 to 3 cubes of dark chocolate to your milk or smoothie. 

7.    RASPBERRIES

Like most berries, raspberries are loaded up with cancer prevention agents that helps in keeping the body sound and free from ailment. Raspberries have Vitamin C, calcium and iron and thus are often considered as the world’s healthiest fruit. Additionally, these berries are very tasty and smell divine!

Easy Tips of Eating: If you wish to kick-start your day in a healthy yet delicious way, chop some raspberries and add it to your yogurt or muesli in the morning. 

8.    GARLIC

This has been utilized to avert ailment for a long time, as it hinders the development of microscopic organisms, brings down cholesterol and has some genuine calming power. It is also known to decrease inflammation, and thus it reduces osteoarthritis as well as other ailments related to inflammation. It can shoo away common colds and makes most food items taste delicious. 

Easy Tips of Eating: Always crush it and then cook it. It will taste great in dressings, sauces, curries as well as soups. You can also add a clove of finely chopped garlic to your sandwich to enrich its flavor. 

9.    LEMONS

Regularly touted as the world’s healthiest fruit, lemons have solid calming characteristics and can repress the development of malignant growth cells. They additionally have the same amount of Vitamin C as oranges. They have acidic properties and are known to reduce fat. 

Easy Tips of Eating: Add a few drops of lemon juice to your tea or squeeze half a lemon to a glass of warm water in the morning. You can also add it to your drinking water to stay healthy as well as hydrated.

10.    LENTILS

To wrap things up, this powerful vegetable is high in fiber and protein and tastes extraordinary. Veggie lovers and vegans are regularly treat lentils as a meat substitute in customary meals.

Easy Tips of Eating: You can add it to stews, salads, and soups.

Conclusion

Choosing the right food is important to your wellbeing. Many dishes can be tasty but might lack health benefits. So, it is important that you monitor your daily diet and include some of the healthy items listed above in your meals on a regular basis to remain fit.

The Indian fitness industry is poised for massive growth in the very near future. As of now, the current scenario in the industry in India can be described as largely unorganized. But when you compare this industry to the last decade, there has been a huge demand for fitness products and services. 

With the growing awareness in health and fitness and with the advent of technology that has helped spreading of crucial information across the nation, one can expect major changes in this industry in the coming years. Consumers today are taking a greater interest in fitness and seeking products that help them remain fit. 

Fitness industry can be categorized into fitness workouts in gym, health supplements and exercise gear and equipment. The rise in fitness awareness has led to a rise in gym memberships, demand for trainers, and demand for exercise clothes and equipment and also in health supplements. Currently, the fitness industry in India is enjoying a major and rapid expansion and very soon it can compete with the more developed nations.

Fitness workouts are not only limited to cardio or weight training, but exercise enthusiasts are trying different forms of fitness such as Zumba, MMA, Pilates, kickboxing and aerobics. Simultaneously, the rise of professional sports has also lead to the supply of fitness products and solutions in the market depicting a substantial opportunity for emerging fitness seekers and sportspeople. 

Evolution of Indian Fitness Industry

Rise in technology and awareness in consumers are the two main reasons for the evolution of Indian Fitness Industry. A decade back, this industry was mostly dominated by athletes and sportspeople be it in gym or fitness centers. Only these people demanded fitness gear, sports equipment and supplements. But now, as more and more people know about the benefits of fitness for overall health, the demand has increased. 

Today, manufacturers and suppliers are leveraging technology to create and deliver fitness products to consumers. Several fitness startups are targeting urban consumers for their products and services. This sector is increasingly stressed today with work load and engaging in fitness for well-being and happiness has become crucial. The market for such devices and products is quite large ranging from wearable fitness devices, digital platforms to sign for gym memberships, state-of-the-art fitness equipment and a lot of health supplements. 

With the entry of technology and digitization, the Indian fitness industry is soon going to witness a major overhaul. With a number of fitness apps being available for smart phones, the fitness industry is going places. These apps allow people to schedule their workouts and trainings at the gyms, thereby giving them flexible time shifts and also ease in management. The level of flexibility and easy availability is prompting more and more individuals to get involved in fitness today despite their busy office schedules. A conventional gym membership would charge them more than such flexible fitness training shifts today and this is also one of the reasons for the major surge in demand. Urban men and women have also seen a change in their body stamina, energy and strength by working out regularly, and hence motivating them to continue with their fitness regimen.

How large is the Fitness Industry in India currently?

By the end of 2018, the total revenues collected from the Indian fitness industry amounted to USD 908 million. Further growth is expected at a rate of 9.3% by 2022. But a major portion of these revenues collected will arise from the consumption of fitness wearables. 

There are a large number of upscale fitness centres coming up in urban localities, encouraging more and more men and women to join the bandwagon just to be noticed in the urban crowd. Majority of these customers belong to the disposable income group between age group 20 to 45.  

A large number of cases of obesity, diabetes and heart disease in India has also triggered a rise in demand for fitness. This is one of the key reasons for the sudden surge in the number of weight loss products and also in the amount of gym memberships. People earlier considered spending money on gym memberships as a luxury, but today, these people perceive fitness as a compulsory part of their lives, with most people opting for muscle-building exercises and cardio-vascular health promoting training. Women are also participating in strength building exercises. 

The future of fitness in India

The near future would find a lot of fully-equipped gyms in corporate offices and big companies as more and more people are giving importance to employee wellness and health. This will enable employees to look after their fitness with a different perspective and a fun way to distress from their workload. 

Hospitality industry has been following this trend since long, but fully-equipped gyms were found more in big properties of the 5 star range. In near future, gyms and health centres will be found in every hotel. Residential complexes are also providing health clubs and gyms to the residents. Many fitness enthusiasts are also demanding home gym equipment and services and so the demand has risen considerably. Services such as personal trainers, nutritionists and fitness experts are also available on online portals and mobile apps.

In the coming years, one can find a rise in more fitness start-ups and big companies exploring Indian boundaries for a very potential fitness market. Indian consumers today have greater access to tech-driven services, wearable gym gear, fitness equipment and other such services, which were initially available only abroad. Soon, all these sectors will open up their branches in India. 

Indians have realized the importance of fitness not only for bodily strength and well-being but also in curbing various diseases such as anxiety, depression and others. With the increase in awareness, there is a better scope for fitness industry in India today and it is bound to increase substantially in the coming years.

For more interesting articles like this, keep reading Indian Fitness Mantra.

Ayurveda is the ancient Indian science of health and wellness. According to Ayurveda, there are some easily available natural and herbal remedies that help in cutting belly fat. All the remedies are easily available in an Indian kitchen and you do not have to invest in costly chemicals for weight loss. These remedies, when paired with exercises and a healthy diet, ensure weight loss real quick.

Who doesn’t like a flat belly? It is one of the prime concerns in our minds especially once we cross 25 and our metabolism starts decreasing. Although, we do watch what we eat and also tend to do some exercise every day, we don’t see quick results in weight loss. Fat accumulation near the belly area not only makes us look bad but is also the main reason for a lot of diseases.

According to Ayurveda, obesity is a disorder of the fat tissue and metabolism. With this disorder, the fat tissues increase and block all the pathways in our digestive system, thereby leading to weight gain. But with the below mentioned Ayurvedic remedies, you can now lose fat fast. These natural remedies act as supplements helping you in your weight loss journey. These remedies are natural herbs that help in cutting belly fat. Spices like black pepper and ginger help in reducing fat. Warm water also helps to boost digestion.

Let’s have a look at the 5 best Ayurvedic remedies for weight loss:

Methi (Fenugreek)

This Indian herb is power-packed with a lot of nutrients. It helps to lose weight efficiently. Methi supports digestion, which in turn, prevents fats from accumulating in excess. A water-soluble compound called Galactomannan is found in Methi, that helps to curb your cravings and makes you feel fuller for longer. Methi also helps to increase the metabolic rate of the body.

Just roast a few methi seeds and crush them with a mortar and pestle to make a fine powder. You can use a blender also. Next, ingest a teaspoon of this powder with water on an empty stomach in the morning. You can also soak methi seeds in water overnight and consume the water the next day and chew the soaked seeds if you do not want to have it in powder form.

Guggul (Commiphora Mukul)

Guggul has been a part of Ayurvedic medicines since long. It contains a plant sterol called guggulsterone that promotes healthy weight loss just by stimulating the body’s metabolism. Guggul is also known as a natural cholesterol-reducing herb. Guggul tea is also available in the market for those who cannot consume it directly.

Triphala

Triphala has been used in Ayurvedic preparations since time immemorial. It helps to knock out toxins from the body. It rejuvenates the digestive system. Triphala is prepared by mixing three dried fruits including amla, bibhitaki and haritaki. All these three ingredients have cleansing and rejuvenating properties.

It is recommended to take triphala churna in hot water two hours before dinner and half an hour before breakfast to aide digestion.

Vijaysar (Pterocarpus Marsupium)

Vijaysar tree is of the deciduous variety and its bark is used in different Ayurvedic medicines to manage obesity and diabetes. The bark of this tree is said to have various fat reducing properties that aid in shedding stubborn belly fat. Its resin and bark also ensure a healthy digestive system. This herb also manages blood sugar levels. The anti-hyperlipdemic properties of Vijaysar help in reducing total cholesterol, low-density lipo-protein and serum triglyceride levels in the body. It also reduces symptoms of diabetes like frequent urination, overeating and burning sensation in limbs.  A herbal tea containing Vijaysar is also available for those who find it easier to take the Ayurvedic medicine in their tea.

Punarnava (Boerrrhavia Diffusa)

A very effective weight loss herb, Punarnava is quite effective in weight loss. It has diuretic properties that are useful for the kidneys and the urinary bladder. Punarnava regulates the functioning of the kidneys and the bladder, which in turn, flush out toxins from the body without losing essential minerals such as electrolytes and potassium. Punarnava is very beneficial to those who suffer from water retention. Water retention results in weight gain and this herb regulates it. It is also useful in managing digestive problems like constipation, thereby resulting in healthy weight gain. Punarnava tea is available for those who are looking to lose weight in a healthy way.

Dalchini (Cinnamon)

This is a basic spice that Indians use in their daily cooking. It helps in stimulating the body’s metabolism, which in turn helps to reduce body fat. Cinnamon contains Cinnamaldehyde which stimulates the metabolism of the fatty visceral tissue. This shows that the spice can boost healthy weight loss. One can have tea infused with cinnamon in the early morning to aide in weight loss.

All these ingredients and herbs found in nature actually regulate healthy functioning of the organs. If the organs function in a healthy and proper way, fat disposition in the body can be reduced and one can be free from various diseases. These results vary from person to person and it is advisable to consult a doctor or an Ayurvedic expert before adding these ingredients in your daily diet.

Instead of consuming unhealthy and harmful chemicals for weight loss, Ayurveda focuses on a healthy diet and exercise. These Ayurvedic remedies are spices and herbs found in nature and consuming them in the right way and at the right time can help in weight loss.