The main objective is to define a routine and not to force the entry into something that we will probably give up in time. We have to find something that works for us and stick to it. It means convincing ourselves that we are going to make it and that everything is okay.

Although it may take some time, in the end, we will see results. Our lives already have obligations and to-do lists that arrive. Training is not another task to add to our weekly task list, but be synonymous with fun, well-being, and health.

In today’s article, I will talk about exercising motivation. It is very important to have some motivation so that you can exercise better. Otherwise, you will go to the gym for a few days and then stop what you started. Read on!

Exercising Motivation Tips

Everyone knows that we need the motivation to do anything. Without it, for many people, it becomes difficult to carry out or continue what they want. So, here are a few exercising motivation tips for you.

Achievable goals

Most of the time, we set big goals and have little time to achieve them. First, we have to assess the time required and set a realistic goal, whether we want to lose weight, gain muscle, or achieve a new personal record.

We often give up because we don’t see results right away, so we end up feeling discouraged. So, the best way to achieve your goals is to start with low expectations and stay focused on improving!

Suitable Exercises

Training in a gym is tricky if you don’t have enough discipline and willpower. We are more likely to show up in classes, even if they seem more expensive. Spinning, Pilates, Bar training, boxing, boot camp.

They all have a theme and the best thing is that they are limited to 12 to 15 members. The trainer is always available in case of doubt and the atmosphere is generally spectacular. If the training is not in classes, it is easier to have a Personal Trainer (PT) responsible for you and who will motivate you. So, if you need exercising motivation, make sure you choose the right exercises.

Exercise Partner

Sometimes, we need someone else to motivate us, monitor our progress, and cheer us up when we are out of it. There is always someone being on the same level as us and training on our schedule. Nobody wants to work alone and everyone likes to chat and share their fitness goals. If we meet a potential training partner, we should create contact.

The Outfit

During training, we often see ourselves in the mirror. We must like what we always see and not just when we are toned or have lost weight. A few years ago, the norm was to train in old clothes and use the same equipment for five years.

Nowadays that would be unacceptable. There are lots of quality brands with satisfactory prices that offer top equipment. When we wear them, it seems that we have been training for months. I believe this is the best tip when it comes to exercising motivation.

Proper Schedule

It’s easy to cancel our training to go out with friends. Typically, the gym is the last priority on the to-do list. If we are about to cancel the class or training, we have to reschedule them to a time when we know that no one will require us. We can train in the morning, during lunch, or after work.

Bad days without excuses

When we feel negative, it is easy to think that we will not have the energy to pedal, walk run, or lift some weights for an hour. But, if we agree not to do a hard work out and go at our pace, things become easier and more enjoyable. In the end, we will be proud to have entered the gym that day and made it. And if we did that day, surely any other day will be easy.

Feel fulfilled after training

Endorphins are the secret ingredient that motivates people to train even more. When your brain releases them, we want to persist even before we become unbalanced. After the exercise, we feel productive and free from worries. We put problems aside and have a new perspective on things, much more relaxed.

Try another type of food

Training more also means eating but in a variety of ways. Our body will naturally adjust the portions and we are less likely to devour a dozen cakes after sweating for an entire hour! After so much effort, you deserve to try the tasty protein bars.

Track your progress

Keeping track of weekly progress is also an excellent way to stay optimistic and constantly interested because we all have bad days. For that reason, we should re-evaluate the results every week and not daily. I believe this is the best tip when it comes to exercising motivation.

Reward yourself

When it comes to exercising motivation, it is essential to congratulate your achievements every week. Therefore, a massage, a hydro massage bath with your favorite aromas and ingredients are great. Also, an hour of stretching with candles will make rethinking the following week more easily.

Choose the activity you like best

Observe the activities that the gym offers and try to try them, then choose the ones you like best and that meets your available times. This will help you to persist and go to the gym to achieve your goals.

Do not overdo it in the first days

If you start to overdo the exercises to the point of almost unbearable pain throughout your body, be careful, as the chance of you leaving for a few days or weeks is greater. If you do the right activities then there is no need to overdo it, as the benefits will be the same. For example, 20 minutes of high-intensity exercise known as HIIT is more effective than 1 or 2 hours on the treadmill.

Go to the gym before going home

If you go to work all day and then decide to stop by your house and then go to the gym, the chances of you giving up are greater because at home we have priorities and distractions that make us stop going to the gym to solve them. But if you spend at least 30 minutes at the gym and then go home, you will be able to maintain this routine for longer.

Don’t get obsessive about losing weight

When you go to the gym, think more about acquiring health than wanting to lose weight. It is because the initial results take longer to appear. Also, if you delay seeing the weight loss results, you will want to give up before reaching your goal. So, if you want to keep your exercising motivation levels high, follow this advice.

Choose a good environment

I already gave up on the gym because it was too crowded and the machines were always busy. So, I have also given up because they have many men and I don’t feel comfortable. The important thing is to take a good look around you. So, choose an environment that you like and that you feel comfortable to train.

Take a rest day

This is especially important if you are doing weight training or weight training, as your body needs to rest to rebuild your muscles. This will help you regain your strength and want to go the next day. Your body also uses calories during this recovery and your results will be more visible in a short time. So, follow this tip to keep up with your exercising motivation.

Have fun in your activity

If you are listening to music during an exercise you will likely move according to the rhythm of the music. So, try to choose dance music with fast movements. Therefore, it will help you to keep your pace fast and burn more calories.

Proper Planning

This is essential, especially if you are unable to go to the gym frequently. Set up an activity plan, for example, one day train the lower part of the body (legs, glutes, and abs). The next day train the upper part of the body. Also, you have to focus on other exercises (back, shoulders, arms, and abs again). All this works and is often recommended by the personal trainer to maintain your exercising motivation.

Find a trainer

If you have how to invest then go deep, there is nothing better than investing in a good personal trainer to motivate you. He will push you to your limits. But remember to always keep a balanced diet. Otherwise, your money invested will just be money thrown away.

Be happy and share your diary

Many people are using this technique today and sharing their routine on Facebook, if you prefer, you can create an Instagram account to share with your friends. So you will have a diary to share your exercises, routine, food. Whenever you feel down, you can go back there and be motivated by seeing your posts or your virtual friends.

Set Realistic Objectives

There is no point in creating goals that you know you will not be able to achieve right from the start. For those who have been stopped for a long time and want to start exercising now, it is necessary to start slowly.

For example, set up at least 5 minutes of exercise a day at home. Today you can find several videos and exercise tips that you can do in the living room, in the bedroom, wherever you want.

Then, increase it to 10 minutes, challenge yourself, try to increase the difficulty of the exercise, the execution time. Make an appointment with yourself! Yes, schedule the day and time you are going to walk, for example, and make this schedule very visible.

This is a great way to avoid circumventing your goals. It is also worth thinking about in the long run. How much weight do I want to lose and what can I do to achieve this goal with calm, quality, and health?

Start With Lower Weights

There is no point in wanting to see quick results. The important thing is to start exercising while respecting your body’s limits. So, start your workouts with lower weights and gain your fitness healthily and gradually. In addition to not offering quick results, starting to train with a lot of weight can still generate injuries that will hinder you more than help. Take it easy and follow your pace.

Cheer up with your music

It is a proven fact that music helps to give you more gas to train. So, if you hit that little prank, put on that song that makes you want to dance and jump and start the animation at home. That way you already go to your training with motivation and animation. Besides guaranteeing extra happiness that is always very welcome, right? I love this exercising motivation tip and encourage my readers to listen to music while working out.

Download Exercise Apps

Today several apps are specially geared for you to exercise. For those who do not want to go to the gym or practice other workouts, exercising at home is also a great option. Always stay on the apps and also videos on YouTube to move around the house or wherever you are.

Conclusion

Motivation is something that you can’t achieve over time. You have to stay focus and go step by step to achieve exercising motivation. Having a great body and overall healthy physique requires a person to concentrate on himself. Thus, you can achieve greater results. So, I recommend you to follow the aforementioned exercising motivation tips to stay fit. Good Luck!

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That is why today you will learn:

• The Simple Fat Burning Motivation Tricks to Help You Get Started and Stay Steadfast Towards the End.
• Practical exercises to have your goals clear. These exercises will help you change your habits, making the journey much easier.

Set Realistic Goals

Science has confirmed it: as long as you set yourself more and more impossible goals, it is increasingly difficult for you to reach your goals. On the other hand, research from the University of Birmingham found that successful weight loss and fitness can:

In my case, I had a hard time assuming my health was deteriorating. I felt it when I was climbing (or trying to climb) the stairs. Or when I wanted to do things that I wouldn’t normally be so agitated about.

Depending on the amount of weight you want to lose, your trip can last several months and even years. OK, let’s not fool ourselves: if you want to gain health, do it slowly and steadily.

Exercise

Step 1: Ask yourself what weight you would like to achieve. This is not your ideal weight, but a REALISTIC weight.

Step 2: Make the list of dietary changes that you are willing to undertake to start TODAY (not starting next Monday).

Step 3: Can you keep new habits within 3 months? (If the answer is no, go back to step 2 and get rid of the things you can’t do). Think about it. 3 months is a long time!

Step 4: Now that you know the things you will do to deal within the next 3 months, it is time to make the list of dietary changes that you are willing to undertake once that period is over. It’s time to think about the health challenges you are willing to take on within the next 12 months.

Step 5: can you maintain the new habits within 12 months? (If the answer is no, go back to step 2.) BE HONEST with yourself. You can’t live on lettuce and restrictive diets. We are talking about a whole year. Do not think about restriction. However, you must think about what new habits you can incorporate into your life.

As you will see, this exercise forces you to think long term. It will help you set realistic goals. Also, it will give you all the tools you need to choose the changes you can make starting today. So, this is one of the motivational rules for losing weight.

Find a Healthy Partner

Support is a great motivational technique for weight loss. In fact, if you receive praise and positive feedback, this will help keep you wanting to keep going. In other words, surrounding yourself with people who are important to you and who care about your health will help you stay motivated. This will make you develop a perfect workout schedule.

This is the key: A Mayo Clinic study looked at two groups of people who had managed to lose weight. The first group had been able to lose weight and maintain their weight. Also, the second group had only managed to lose weight momentarily, regaining the lost kilos.

Do you already realize how important the correct support is? This makes all the sense in the world. If your efforts are accompanied by people who care about your health and give you positive support, you will probably never regain the pounds. However, if you surround yourself with people who tell you that you should eat less, you are only doomed to failure.

Reward Yourself Along the Way

This is also one of the best motivational rules for losing weight. This third rule is my favorite: I buy myself a little whim or new things. Every time I reach a healthy goal. Note that I am not talking about lost kilos, but about healthy habits.

Nor can you reward yourself because the balance needle dropped a few kilos because that would not reflect the qualitative change in your life. This is a terrible mistake. Those who focus on destroying muscle and losing water, just to find themselves with fewer kilos.

You know how this story ends: worse health, restriction, rebound effect, etc. It’s amazing how little “healthy rewards” keep you going. Take a look at your little achievements and every time you reach one of those goals, you will get the reward. You don’t necessarily do it with food, but rather do something fun.

• Go to the cinema or one night with your friends.
• Give yourself a present and buy something new.
• Buy clothes, shoes, something for your desk or anything you want.
• Take a trip, especially if it’s healthy.
• Celebrate your success.

People who think positively and feel confident about their goals manage to lose more weight. What if things don’t go your way? Then there should be NO punishment. Remember: self-punishing is equivalent to feeling worse about yourself. If you do, you will be doomed to failure. This brings us to the fourth motivational rule for losing weight.

Don’t Feel Guilty

Staying on the road is difficult, especially when the unexpected happens. Don’t feel guilty if you eat a piece of cake at a wedding. If you had to eat a greasy cheeseburger at lunch because you forgot to pack healthy food, don’t give up.

Science has confirmed it over and over again. Those people who do not feel comfortable with their bodies, hardly manage to lose weight. Do you remember what we talk about self-image and positive thinking?

Forget about it, keep going, and get back on your motivated path again. Just don’t let these little things become a habit (if this happens to you, go back and check out exercise I told you about earlier).

Remember: you are beautiful as you are. Don’t self-sabotage yourself with negative thoughts about yourself. Stop surrounding yourself with people who judge you.

Track Progress

Tracking progress is one of the most important motivational rules for losing weight. Let’s talk about your fat-burning plan. These are just some of the terrible mistakes you can make when you start your healthy journey:

• Reducing calories without thinking about your nutritional needs can ruin your metabolism and lead to muscle wasting.
• Choosing fad diets that you will not be able to sustain over time. It does not produce results and can make you fat.
• Similarly, restricting nutritionally dense foods can play a trick on you by making you overeat.
• Following fashion advice, such as eating many times a day does not bring results either.

Do you realize how many myths have been disproved by modern science but still ruining your life? Not only that: they also make you have no real expectations about your body. This is where you should be very careful.

Seeing your success written is great motivation. However, make no mistake by writing down the wrong causes. If you think your progress is going in the wrong direction, you have to adjust your routine. Remember that you cannot be successful if it is not for the right reasons.

What is the key to achieve it?

Make your changes fit your lifestyle. For example, hundreds of nutritional tips are around cutting calories. However, you know this doesn’t work in most cases. What works is that the changes adjust to your lifestyle.

In other words, the habits you introduce into your life are extremely important. You can maintain yourself without losing motivation. Once you are clear on that, you can move forward on your change list. Make sure you follow all the motivational rules for losing weight.

For example: Add more exercises or take a look at the nutritional quality of what you eat. As you exercise and lose weight, your calorie intake from weight loss changes. Make sure you’re adjusting it.

Don’t Fall into the Diet Trap

Many people look for ways to lose weight quickly. Although this is a great motivator, fast weight loss programs, which promise immediate results are not effective. It’s not about how fast you burn fat, it’s how HEALTHY you are. This is why, if you do not know much about nutrition, you can end up with certain inconveniences. These are the rebound effect and shattered dreams.

Why? With a weight loss program in which things are carried calmly and is stable, one learns and changes as one progresses. So unless you know exactly how things work and how your metabolism responds, you cannot afford to make hasty and unhealthy decisions. This is important when it comes to Motivational rules for losing weight.

Think about the following. By the time the maintenance part of the program arrives, you have already removed those bad habits and replaced them with good habits. In other words, find solid programs and learn strategies instead of techniques so you don’t get excited by empty promises.

Do it for yourself – One of the best Motivational Rules for Losing Weight

This last tip is about you. If there is something you should take into account, it is that what is worth is YOUR BODY and YOUR LIFE. So do it yourself. Make sure that you are the one who wants to lose weight and that you are not doing it for someone else.

You have to be happy with yourself before you are happy with others. Of course, if there is a medical reason, then you should try to lose weight, even if you are not sure you want to. To be motivated about something, you have to want it. So do it for yourself, for your health and your soul. I think this is one of the best motivational rules for losing weight.

Important Consideration Besides Motivational Rules for Losing Weight

Remember that we mentioned that you should want to lose weight for the right reasons? Tell me if this happens to you. You want to look slimmer because:

• You don’t look the way you want in the mirror, and that’s why you feel bad about yourself.
• You want to wear your favorite jean, but you feel that you can never go back and recover your figure.
• You have tried everything, and you feel that there is no way out of your situation.

Well, if all these things are in your head right now, you should quickly change your thoughts. You are self-sabotaging! The fact that you think (or have thought this way) only makes you under constant stress.

Also, remember that the mind and body are impressively connected. With that said, remember how important it is to list the reasons why you want to lose those extra kilos correctly. Write these reasons in your journal. Make a mental note and refer to them when you feel you are losing motivation.

Besides, remember that perfection is synonymous with poor results. This means that you should stop killing yourself for your goals unless you don’t want to destroy your hormonal balance and feel miserable. Talking about Motivational rules for losing weight, You need to eat better.

My Personal Story

When I was admitted, I realized how badly I was feeding. It was there when I decided to finish with a good time with the soda, and all the foods that were bad for me. I had to leave the spicy, and I spent it eating soup and boiled pumpkin for more than 15 days.

My body was sending me signals. So I made a list of the things I wanted to change: I decided to eat better so I didn’t have to fall in the hospital. Also, I decided to change my habits to improve my physical condition.

I started to move around a bit more and I even tried to stop eating a lot of bad foods. Also, I had good luck with some, but soda was still my addiction. I had to make an effort, and finally to reduce the portions of what I was taking little by little.

This took time, but I learned to eat better and accept myself as I am. In the end, I lost a lot of weight and I feel much better. Today I can say that it was all thanks to habits. So, I must say after following the above motivational rules for losing weight, now I have a healthy body.

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You want a workout schedule that is short, fun, easy-to-follow, and effective, right? You will find a lot of articles on the internet that gives you a complicated schedule. However, I want to make things easier for you.

So, follow the instructions in this article to know the best workout schedule to lose weight and gain muscle. I am going to tell you an easy-to-follow workout schedule that will give you quick results. Read on!

Squats – Monday, Wednesday, Friday

Squats work about every muscle in your body, including your lower body. The lower body includes the hips, glutes, calves, and things. So, I suggest you start your weight loss journey and muscle gaining with squats. You can do this exercise on Monday, Wednesday, and Friday. You must take care of the food as well.

So, this means you can leave one day in between. Also, squats allow you to make your muscles strong. I believe this is the best workout and must be included in your best workout schedule to lose weight and gain muscle.

As I said, you must do this on the respective days mentioned above. You can do this by standing with feet hip-width apart. Then, your toes must face straight ahead. Now, slowly bend your knees and squat. This way, you will send your hips back behind.

At the same time, you will keep the torso straight and your abs pulled in tight. Make sure you keep the knees behind your toes. Also, you need to point in the same direction. Also, you need to squat as low as you can. It is because you need to push into the heels to stand up.

There are different types of squats such as with one dumbbell, squat with a barbell, front squat, wide-leg squat, one-leg squat, and wall sit.

Pushups – From Monday to Friday

Like squats, pushups are compound movements that require you to use almost all of your muscles in the body. This is a great exercise and you must include it the best workout schedule to lose weight and gain muscle.

So, while you do the pushups, you are actually working on your chest, triceps, shoulders, abs, and back. At the same time, you increase the strength of your upper body. When it comes to doing this exercise, you must get into a position called “plank.” Now, place your hands on the floor. Make sure your hands are wider than shoulders.

Also, you need to keep balance on your toes. You must keep the body straight from head to heels. Now, slowly bend the arms along with your lower body to the floor. Make sure you keep the neck straight. While doing this, slowly go down until you touch the floor, for example, your nose touches the floor.

Once you do this, the next step is to get back to the original position. The number of pushups depends on your strength. I recommend starting from 10 pushups a day and then increasing 1 pushup each day of the week.

There are variations in pushups such as on the ball, hands on the ball, staggering pushups, and incline pushups. Also, you can do pushups with ball rolls, with side plank, seesaw on the ball, and resisted pushup. So, you must include this exercise in the best workout schedule to lose weight and gain muscle.

Lunges Exercise – Tuesday, Thursday, Saturday

Compared to squats, lunges work on your muscles, especially in your legs. This includes hamstrings, quads, calves, and glutes. Lunges are the best exercises when it comes to losing weight quickly and toning up your muscles.

You must do this exercise on Tuesday, Thursday, and Saturday, unlike squats, which you have scheduled for Monday, Wednesday, and Friday. Anyway, to do this exercise, you need to stand in the split stance. This means one leg back and one leg forward. Now, bend the knees and lower the body into a position called the “lunge.”

Once you have done this, the next step is to keep your front and back knee at 90 degrees angle. Also, keep your weight in the heels and slowly push back up. Make sure you don’t lock the knees at the top. Also, you must not let your knees bend past the toes.

Lunges have variations, which include back lunges, front lunges, and side lunges. You can do this exercise three times a week. I have already told you about the days. Also, the number of reps I recommend is 12 to 16.

The Plank – Monday to Friday

The plank is one of the easiest exercises that you must include in the best workout schedule to lose weight and gain muscle. Besides, the plank is an insolation move, which involves working on the back, abs, arms, and legs.

This exercise likewise targets the internal abdominal muscles and help you lose weight quickly by burning the fat. It is easy to do this exercise. For example, you need to lie face down on your mat with the elbows resting on the floor. Make sure the elbows are next to the chest area.

Now, push the body of the floor similar in a pushup position. Also, make sure the body rests on the elbows and hands. Next, you need to contract your abs as well as keep your body in a straight line – i.e. from the head to the heels or toes.

Don’t move your body. Also, hold your body in this position for 30 seconds minimum and 60 seconds maximum. Repeat the exercise as many times as you can depending on your body strength and energy levels.

Conclusion

When it comes to the best workout schedule to lose weight and gain muscle, there is no better plan than the one I have explained in this article. If you don’t believe me, you can give it a try for a week.

Surely, you will feel the difference. I have followed the same schedule. This has allowed me to save time and avoid going to the gym. At the same time, this weekly schedule has helped me lose weight and gain muscle.

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However, are all the tips really good? Many people today turn to social networks in order to search for information and routines to lose weight. They want to improve their physical condition or fight to teach the much-awaited abs. However, not all the advice we see is good. It is because, today, we continue to combat myths related to sport.

Today, rather than talking about myths, what we would like is to give you a vision and opinion about why we advise against any “abdominal” exercise. Exercises that have to do with classic crunches, leg raises, “toe to bar” etc.

Afterward, you will be the ones to choose which exercise to do. Of course, I hope that these recommendations help you to do a much more efficient and high-quality exercise.

Harmful abdominal exercises

First of all, if you notice, I have put “abs” in quotes, and I’m going to explain it to you. When people talk about abs, they only think of six-pack and this is a pretty big mistake. The muscular section to which we want to refer is abdominal. It forms a much broader group than just “the squares” and the obliques.

The muscles are part of the frontal abdominal muscles. How it is not only the anterior rectum that forms it. Also, we have a rear part of said musculature in which we can find the multifidus. It is the erectors of the spine or the lumbar square as some of the main muscles that make it up. There are some useful exercises for the abdomen and buttocks.

Function of the abdominal muscles

When we ask this question to a client or someone with whom we discuss the exercises to work this musculature, many times they answer us wrongly or do not really know what their function is. Here comes the error that we will analyze below: the selection of exercises to work these muscles.

The main function of this muscle group is to provide stability to our bodies. Try to stop certain movements such as rotations or flexion of our trunk in actions. For example falls, hitting in sports such as boxing, turns in sports such as golf, etc. It is also about loads of a rival when we play soccer, jumps, and landings in basketball. Usually, this is considered one of the best abdominal exercises. However, in reality, it is not and has many side effects.

Abdominal Exercises you should avoid

First of all, the reason we give you to avoid the following exercises is to do a more efficient job. For instance, it can generate a positive transfer to our daily life. It helps us to minimize the risk of having some type of muscle injury or pathology in the future.

Abdominal crunch

For starters, this is one of the exercises that we consider have been misnamed “sit-ups” for a long time. To this day, people continue to insist on placing in this category. Why? Because although the abdominal muscles actually work, it is more an exercise of the hip. If you look at the movement, it is precisely that of flexing our hip to bring our chest (or elbows) towards the knees. Crunches have disadvantages.

Secondly, it is an exercise that will force us to perform flexion of our spine. This will generate an increase in the pressure of the intervertebral discs. Also, this can reach to generate a possible injury.

The explanation of why not do this exercise has to do with physics. It is simple, do not fear. If you look, your spine forms a lever in which there is a “weight” at the end. The movement of the crunch works at an angle in relation to the ground.

If we stand completely upright (180 degrees), the weight exerted initially would be, in this example, 90 kilos.

If we were to lean 150 degrees with respect to the ground, we can see that the force generated would make the weight increase to 360 kilos. It would quadruple the weight that our spine must support and therefore would force us to generate a greater force. This is not to flex our spine. Remember that we are doing the exercise supposedly without flexing the spine.

At 120 degrees with respect to the ground the weight would increase to 630 kilos, that is to say, it would multiply by SIX. if we reached 90 degrees of inclination, the weight would be multiplied by SEVEN, reaching 720 kilos. Alternatively, you can do running.

Leg raises and toes to bar

Another classic exercise in all gyms and lots of personal trainers are leg raises and toes to bar. This exercise can be done lying on the floor or on an inclined bench. For their part, toes to bar would consist of hanging from a bar and bringing our feet up to touch the bar.

In both cases, the bio-mechanics of the exercise is the same. It is only with a greater range of motion in the case of toes to bar. What is wrong with this exercise? Well, we are facing another dominant exercise of hip flexors. As much as we know that the abdominal muscles work, yes, it works, but not in the way that interests us.

If we look closely and understand, we can see that the greater bow and iliac muscles pass through the inguinal ligament to insert into the femur.This is where we are going to find the reason for not doing this exercise.

When doing the leg elevation tour, a friction between these muscles and said ligament can occur. This can cause an inflammation that could cause tendinitis in the area. This is a very expensive injury to recover in the area in question since it is very difficult to rest completely

Russian Twists Exercise

The Russian turns are one of the most famous abdominal exercises. People usually do them with dumbbells or even discs. They are a variant of the crunches, so in this section, we are only going to give a couple of brushstrokes to add to the recommendations made in the point about the crunches. This exercise is not good for pregnant women. Instead, try these workouts.

Apart from what is explained in the section on abdominal crunches, this exercise adds another element. For instance, it contributes to increasing the risk of injury. In addition to not generating any positive transfer to our daily life, it is all about rotations. Think of it this way: Is there a movement you make every day just like in the Russian Twists? You must not do the Russian Twist exercise.

In addition to the damage that the forces generated during the crunch can generate, the turns we make in this exercise will add a rotational force to our inter-vertebral discs. This can generate greater wear on them and approach a possible injury in years to come.

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What is Physiological Nutrition?

Let’s be honest: Intuitively, we all know that eating an apple is healthier than eating a packet of cookies.

Now, sometimes the complicated thing is to carry this out. And not just on time, but turning it into a Lifestyle. It is not a punctual Diet plagued with prohibited foods, external restrictions, and a constant feeling of living a “temporary lie”.

I prefer to believe in a healthy, flexible lifestyle that lasts a lifetime. Knowing what to eat is vital and fundamental, and more in specific populations such as athletes. Now, IT IS NOT ENOUGH TO KNOW WHAT TO EAT.

Take note of this formula:

SUCCESS = KNOW how to feed yourself + ( WANT + POWER) x make the food change. Come on, one thing is THEORY and another is PRACTICE.

The practice involves jumping over obstacles and facing our own barriers and limitations. It is obvious that we use food as a coping strategy when faced with problems. Some people lose weight without a diet.

Today I bring you some psychological advice to better manage our lives and our diet. I would like to briefly summarize the large number of psychological strategies that influence our way of eating.

Psychological Strategies that Influence Food

The brain exploits Dopamine (pleasure) and other substances before certain foods. Mainly before unhealthy fats and foods rich in refined sugars. Adult pleasure! As they would say in the chocolate ads. And it is that this is real and has an evolutionary origin. I will not dwell, but I want you to know.

We can “manipulate” our brain. We can re-educate and reprogram so that other flavors give us similar pleasure. Also, we can relearn how to relate to food. We can influence in many ways. Only this is not going to happen without us getting down to it.

Does food addiction exist?

The EXCUSES , conscious or unconscious, that you will find on your way, you need to put them aside. How? Get to know yourself very well and find out “what do you gain from all this”.

What are your true motives and drivers for change? And further, what are the reasons you away from your goal. Get to know yourself in-depth and take a leading role in your life. In short, what do you need to change? Have a goal: To firmly believe that change is good for you. Yes, food addiction exists.

Self-confidence

I do not speak here about my trust in you. Are you here. I take it for granted. I am not talking here about your trust towards the Best Fitness Life or towards me as a professional. Also, I will have to demonstrate with my work.

Here I am TALKING about YOUR confidence in YOURSELF. So many times we have tried to make a change and have failed along the way. When we return to that same change, our confidence is already damaged. How do I strengthen my Self-Confidence?

Your previous failures were the result of improper strategies. Now it is different. Now you’re here. Willing to learn and act differently. Trust, because when you strive from the action, from learning, from informing yourself. From consulting with health professionals and managing your change, everything changes.

Boycotting thoughts

Wow, again the enemy in action. Our thoughts, those great boycotters of our change. This is incredible!: We have one thought every 4 seconds. When they ask you “What do you think?” and you say “Nothing”. Sorry, you lie. It is impossible not to think. Remember Every 4 seconds.

Millions of other phrases you say to yourself. And as you speak you feel. As you feel you do. Therefore, either you learn to dialogue with yourself, or you learn to manage these thoughts, or things get very difficult.

The social environment

Everything influences us. From your family and the family you choose, to the politicians and big companies that move the world.

Does this sound familiar to you? How many times will your environment have “crushed” you for trying to make a change in your life. Many times, our environment crushes us when we want to be different, when we want to improve. Perhaps in part we are uncomfortable when we want to be better, because that reminds the other that he does not try. Maybe just “jokes” from trust. Never mind.

Learn communication strategies and environmental management. Lead your change. Another harsh reality: The obesogenic environment and the culture of marketing. Society is interested in us eating EVIL. And here there is much, much internal and own work to do. For removing the bandage.

Body image and self-esteem

Sometimes when we start a diet change, our goals are inadequate. It’s not a good thing that you only make changes for a number on the scale or an “ideal” body.

Well, let’s not be hypocritical: We all like to like each other. We all like to like. The problem is when it becomes our sole objective. We need to value and love ourselves for much more than our physique. And here is a strong psychological work.

Psychological strategies to take charge of your diet

Here we go, let’s put our hands in FLOUR at once. Control of stimuli in your diet. As it is commonly said: We can’t start the house on the roof. As I have shown you, leading our change in diet involves managing many areas of our lives.

And I ask you, do we start walking? The most profound changes are in the management of emotions and thoughts. Now, when we are not yet at that level, when we have not yet arrived, we can also influence.

“EAT” is not something that comes from nothing. There is always a trigger. This trigger can be internal or external. It may be seeing a food that I really like or it may be that my guts rumble because I am hungry. If we still can’t control the emotions that trigger these things. What do you think if we control and reduce their appearance?

Communicate: Be assertive

Inform your environment that you are in a process of change and want them to support you. This also allows you to increase your personal commitment to your goals. No. You are not dieting. You have chosen to change things that make you unhappy. And learn to say “No” when they “insist” on you. You have the right to decide for yourself.

Get to that “food” away from home without hunger

Very common. As today I “dine out”, the rest of the day as “less”. So I compensate. What a big mistake. When you get to the restaurant you will eat the waiter by the feet.

Take something before leaving: a yogurt, a fruit

You will avoid arriving so hungry that you cannot control eating those free and unnecessary “snacks” that they usually put on before ordering.

Liquid calories and Alcohol: Limit its consumption

Soft drinks, wine, beer, shot, glass, is it worth it? Alcohol has 7 calories/gram, compared to the dreaded carbohydrates that only have 4 calories/gram. Think about it. Little nuances ruin your progress. This way, you can stay fit and healthy.

Be smart: choose the restaurant beforehand

Find restaurants with healthy options. It is not that we cannot be flexible. If you fancy a perfect type of restaurant. Just keep in mind that, sometimes, we could choose restaurants with very tasty and healthy choices: woks, rice, barbecue, pokes, seafood, etc.

The appetizers: avoid them

You can kindly tell the waiter to take it. Or if you are in a group, keep them out of your sight and reach. At home you don’t, why was it yes? Olives, bread, oil.

Avoid ambiguous or unhealthy sauces and cooking

Avoid fried or products that you do not know very well what it has. Furthermore, it is difficult to really control how much and what you eat . Choose grilled food, oven, etc.

Share the dessert or choose healthy options

It is not mandatory, because you are away from home, to consume cakes or sugary products as dessert. You can choose other options. Anyway, if you want to do it, you can also share the dessert with your companions, so you can try it, but reduce the portion.

Have a weekly planned menu

If you follow the guidelines of a nutritionist, it will be much simpler and adapted to your needs.

The shopping list: essential

If it’s not in your weekly schedule, why do you buy it? The whims appear on their own, don’t worry about writing them down and buying them.

Do not make the purchase hungry

Making the purchase hungry is a big mistake, as our brain activates the search for pleasure. And I remind you that the foods that produce the most brain pleasure are those plagued with fats and sugars. And, in addition, the supermarket will make it very easy for you to find them.

Prioritize the purchase of food

I mean foods that must be cooked to be consumed. And it is that, who did not realize when he got home that he had already eaten half a loaf of bread. It’s so warm. Or a couple of cookies. If we do it on autopilot. Or pecking while cooking, very common.

The “restricted” foods better out of your reach

Drawers or shelves that do not require constant opening. Difficult to access. Again, eyes that don’t see, donuts you don’t eat. It seems absurd, but if you don’t see that food, you save yourself from managing the anxiety of eating it, at least on that occasion.

Appetizing healthy foods

The same dynamic in reverse. Cover the “dangerous” and shed light on the “healthy”. The more appetizing the better. Look for the glowing, red Snow White apple and place it in a fruit bowl on the counter.

Low calorie snacks: not missing in your pantry

Low calorie foods that you can “throw away” in a moment of anxiety. Strawberries, gherkins, rice cakes, raspberries, cockles – accessible and easy, you can open and yum. And it is that, ok, we still do not manage anxiety, but since we “screw up” and manage anxiety with food, that does not spoil the goal.

Prepare in advance those foods you need for the recipe

Don’t peck. It is not necessary. If you take them out, you know you’re going to eat them.

Take into account the quantities

You still don’t manage your satiety level, you probably eat fast and you don’t detect that sensation. Put on the corresponding ration, otherwise, very easily, you will eat “more”. This is a great psychological strategy.

Play with food, experiment

Sweet and salty, explosive and different mixtures, create a spice cupboard that is everyone’s envy. Corn paste with strawberry sauce, orange with smoked cod. There are no spices: Indian, Mexican, Moroccan, American. It adds flavor to your life. You always say “You don’t play with food.” YES NOW. Do not be boring.

Family that eats together, stays together

It will be easier for you to comply with your eating plan if your family shares your menu, at least in the main dishes. It will avoid you “envy” or pick from other dishes “to try”.

Sit down and set the table

I don’t mean that we set up the gala table. Now, eating is important, and we will give it importance. Also, in this way, you avoid “fast” pecking. If I have to set up the table “and all the mess”, maybe I let it be.

Individual dishes: serve your portion

Do not bring dishes to the table. Again, you don’t yet control your level of hunger or satiety. Therefore, I assure you that you will eat “through the eyes” and more.

When we eat, we only eat

I insist, eating is important. What would you think of me if I’m watching TV while you tell me something? I ignore you, right? This is how food feels. Poor food, don’t ignore it. Only ONE ACTIVITY is allowed while eating, and it is socializing.

Adapt the size of the dish to your portion

Let’s be honest. Size Matters. And is that, if I see a very large plate with something small in the center, I think it is little. Adapt the portion to a plate that “fills” it. Your mind will play in favor.

Savor each bite

Savor! Learn to enjoy eating. Halfway through the meal, FOR 5 minutes. Analyze your feelings of hunger. If you do this, I guarantee you will hallucinate. Most likely you realize that you were going to continue eating without hunger.

Cut the food into small portions

It’s about eating slowly. For what? First, to give your body time to notice signs of satiety. In addition to that, you will make better digestions. It is good for weight loss.

Leave the cutlery on the table while you chew

Don’t take them again until you’ve swallowed. This costs and A LOT. It is not a race. Don’t be in a hurry. Control your craving. Chew at least 10 times before swallowing. Yes, 10 times.

What you like the most, eat it first

We usually leave it for the end, to “enjoy” it. In doing so, I ask you: If you reached the end without hunger, would you really leave it on your plate? NOT. You would eat without hunger, just for pleasure. Avoid temptations.

Learn to eat by always leaving something on the plate.

It is a small gesture of “control”, of mastery. You can! When we finish eating, we change space, place. And above all, avoid staying at the table with food without removing it, it does not help to control, don’t you think?

Do you want to be really FREE? Or slave to your impulses? As I said before, we cannot start the house from the roof. A large number of TIPS you just read have a huge influence on our behavior and if you apply them I guarantee you will improve your relationship with food, AND MUCH.

Psychological Strategies – Conclusion

These TIPS focus on managing the environment, on controlling the circumstances. This is a slight level of control and management. Do you really want to lead your life? Manage your emotions, manage your thoughts. Be free in your decision-making and not a slave to your impulses. Herein lies the real change. And it takes time. I never said it was fast, but I already guarantee that it is the key to success.

Friends, Psychology is here to stay: Teamwork is essential: nutritionists, trainers, physical therapists, and many other professionals who add and contribute their bit. These aspects relieve depression and anxiety. I include those from backstage, who don’t show their faces but do a lot. They make the content arrive, more beautiful, more visual, more direct, and powerful. Those who spread and those who promote. Those who make humor. It all adds up. You need to understand the psychology of weight loss.

Congratulations and trust, because you are in good hands. The hands of a great multidisciplinary person on the Best Fitness Life Blog. Good Luck

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1. They don’t care about you.
2. You don’t know why you do that.
3. You have no motivation.
4. You want everything to be for now.
5. You never see the result.

In this guide, I am going to demonstrate the procedure for you to be successful in how to gain muscle mass without magic pills, chemistry, secret formulas. All you need is a desire to learn how your body works and the motivation to apply what we will describe in this guide.

Kinanthropometry

It is the study of human shape, composition, and proportion, using body measurements. Its objective is to understand the movement of man in relation to exercise, development, performance, and nutrition.

Exercise speed

To have an optimal TUT (Time under tension), it has been established that the time in which the exercises are done is very important for hypertrophy.

For this we must know what movements are involved:

Good to have a good TUT for hypertrophy it is advisable to have 3 seconds in the eccentric phase without stopping at the end of the movement and in the concentric phase 1 second and hold 1 second. It applies to all press, rowing, bicep curls, etc.

Food and Supplements

Well, guys, I put myself in this point of view so that if you are mesomorphic and endomorphic you understand the most basic thing to gain muscle mass, unfortunately, we will pass this point very high since this topic could generate a course, therefore I will give you some very important parameters :

Eat better 

The first thing I advise you is to consume more calories, but not “if I eat a lot and you want me to eat more”, no, not that, you have to make a table of what foods give so much protein, carbohydrates, lipids, etc. … Stipulate your diet very well, now, it is very important that you dose or change your diet since if you gain weight, obviously you will need a little more protein to avoid stagnation.

How do you divide your food

It is a very important key because it depends a lot on the above if you are that type of chic @ who gets bored or takes away his appetite if he sees a lot of food, simple, do not eat 4 times eat 6 or perhaps your diet is very high in Proteins and this generates that you no longer want more, because simple, lower the proteins a little and increase carbohydrates, or also if you have a high-fat diet, adjust it.

Supplements

Well, it is a very important point you must know your objective and study this aspect very well because if they don’t “sell you pure rubbish”, that’s right, I prefer to spend this money on food.

Types of hypertrophy

Experts describe hypertrophy with an increase in muscle size, and that is accompanied by an increase in the number of myofibrils called hypertrophy.

We have two types of hypertrophy in which one makes more hypertrophy but in the same way, the two are together and are described as:

Sarcomérica: It has an increase in contractile proteins, which are actin and myosin in the muscle, this implies that myofibrils increase in size. It is mostly used for increasing strength levels and is widely used by athletes. This is also known as functional hypertrophy.

Sacorplasmatic: This is the increase in muscle plasma, generating a large size, but it does not mean that it increases strength, this type of hypertrophy is more granted to bodybuilders and fitness.

Important variables for hypertrophy

Mechanical Tension

It is based on intensity, which is the% close to our RM (Maximum Repetition). There is also the duration of muscle tension (TuT time under tension).

According to Schoenfeld (2010), he describes us: “Mechanical tension disturbs the integrity of the skeletal musculature, both mechanically and chemically.” This means that it triggers a series of molecular and cellular responses in myofibrils.

Metabolic stress

The accumulation of metabolic (a product derived from metabolism) such as lactate, inorganic phosphorous and ions.

All this for what?

Very simple, with the above it produces muscle damage due to the two previous points, this causes the muscle fibers to break, which generates what we want, muscle fibers with more volume.

Muscle fibers

The truth is that we are in a genetic position of having a greater or lesser proportion of fast fibers, but in itself, the type of training can influence the proportion of type II fiber or white fibers and type I or red fibers. Type I have a greater ability to atrophy faster and more intensely.

Sets and Repetitions

Well, guys already defined the blocks and the level you are in, we will proceed to give you how to plan the series and the repetitions.

As we realize, in the series and repetitions plan the beginners do more repetitions, but also their loads are lower than the advanced ones, why this? Very simply, the CNS (central nervous system) of an advanced person is stimulated more with a% closer to his MRI, but the beginner if this load was generated could lead to overtraining and thus the training would be useless.

Studies based on hypertrophy show us that the range for good hypertrophy is 70% to 80% at MR, why is it different for beginners? Very simple, remember that the recovery of the beginner is much slower, also as previously discussed, everything is progressive and you should not put the same loads as an advanced one.

Muscles to work

Knowing the series and repetitions we are going to define which muscles to work. The first thing we must understand is that compound exercises are going to be our mainstay to have good hypertrophy. I will give you two types of division to work each muscle.

As you can see, they work 6 days a week, leaving Saturday to rest. Then remember that the sessions and repetitions are for multi-articulators eg: Monday flat press, I do the series and repetitions, then I put isolated exercises.

I like this training a lot, but you have to understand that when I talk about the upper body I have to do rowing and press, right? In this case, I do: Monday press and rowing, I do my sets and repetitions, then I do isolated exercises, powering the biceps and triceps. 

Wednesday I make my training plan and when I do isolate I involve the shoulder, trapezius and forearm, the same with the leg, one day strong gluteal another quadriceps and gastrocnemius.

Why Rest is Important?

We all know that rest is one of the three most important pillars for muscle growth, but I want to dig a little deeper so that we can improve recovery in our muscle fibers.

Melatonin

It is a neurohormone secreted by the pineal gland in the brain and known as the hormone that produces sleep. It follows a circadian rhythm in such a way that its synthesis, from tryptophan ( essential amino acid ), and secretion will be stimulated by darkness. 

Melatonin is related to the secretion of other neurotransmitters such as serotonin, producing improvements in mood. In fact, this could be demonstrated in studies in which depressed and bipolar disorder individuals had lower levels of melatonin (Beck-Friis et al., 1984).

In this way, we could also say that melatonin levels could be related to nutritional habits. Furthermore, decreases in melatonin levels were seen in people fasting or severe calorie restrictions. “

Yes, guys, that’s the thing, in functional hypertrophy training you will never do compound exercises; It is worth that what we want here is a huge and defined size in each muscle, and as we saw in the previous lesson we could not do squats since it would influence the gluteus and femoral muscles, but we could.

It is advisable to do 4 to 5 multi-fiber exercises for each muscle worked, literally more than 200 repetitions per muscle.

Conclusion

Exercising is synonymous with health since to have a healthy body it is necessary to exercise daily. Exercises should always be carried out maintaining adequate nutrition and appropriate life rhythms such as good night’s rest and not having vices such as cigarettes, alcohol, and drugs.

The exercises that can be performed are very varied and depend on what you want to achieve, if we want to have an athletic body we must do exercises that require greater effort and caloric expenditure in order to define the different muscle groups. If, on the other hand, we are in search of health maintenance exercises, with which we do not develop muscles, yoga is a good option.

Women are an important group of people who require healthy exercise and who are not very forced to adapt their bodies to the new weight they carry on their belly. Likewise, postpartum exercises are also ideal if once you have given birth you want to recover your figure as if you had never been pregnant.

Adults are another group of people who require maintenance exercises that are not forced in order to maintain a movement capacity that is not greatly reduced by the aging process.

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We have prepared for you, friend and mother, this guide that will not only provide you with a series of practical tips so that you can be the same as before. However, it is also to restore confidence and self-confidence.

We are sure that with a little effort and patience, you will see the results in your body in a short period of time. Also, you will achieve that your mind and heart are balanced so that your life is not the same as before, but better.

Our main concern: Postpartum

After childbirth, the most common thing is that our body is left with a few extra kilos, the skin becomes more flabby and swollen and our hips wider.

A series of changes that make the vast majority of women feel bad about ourselves after giving birth.

Many women, new moms, check with regret that, looking at ourselves in the mirror our figure is no longer the same as before. Causing sadness and many times anger because everything in us changed.

However, it is possible to recover our figure.

The first thing that usually worries us is to recover the smoothness and tone of our abdomen, but we must go little by little.

Our body has undergone many transformations and before starting to work the muscles of our abdomen, it is convenient to recover the muscles that have been most damaged after delivery: those of the pelvic floor.

That is, those who allowed us to push and let our baby see the light.

For this reason, once the Sabbath days after childbirth have passed, we must get down to work to return to being the same as before.

We can do it with dedication and effort.

How to recover your figure?

To recover our figure after pregnancy it is necessary to use girdles, exercise and also eat healthily.

As a first step, it is very important to know that the first three months are the perfect time to achieve this through proper exercise and diet routines, which are essential to prevent the figure from changing so drastically.

Also, it is very important to have a positive attitude to be able to do it.

Steps to recover the figure:

We can achieve more effective results to recover the figure when care begins from the moment we learn about our state of pregnancy, that is, from that moment we must take care of our diet so as not to be overweight in the following nine months.

It is “very important” during the entire period of pregnancy not to remain still. But you must walk, do yoga or aerobics and even weigh, logically all directed by a professional in activities of women in pregnancy.

We must remember that the normal weight to increase each month of gestation is only one kilo (2 pounds). Therefore, we must avoid sweets and sugars, and replace them with fruits and dairy.

Once we have given birth and having the baby in our arms, there is nothing better than breastfeeding to recover our figure. With this, high caloric expenditure is achieved that will be very evident in weight loss week after week while feeding the baby.

We will also need an exercise program specifically designed to restore the muscle tone of the abdominal and pelvic regions. It is because with daily activities these areas cannot be strengthened.

Exercise will not only manage to strengthen our muscles but will also improve the return of venous blood to the heart, avoiding varicose veins, cramps and venous edema.

It will also decrease the possibility of thrombosis (occlusion of veins) in the extremities and promote healing.

Exercise will also help us tremendously in managing stress and relaxing.

Postpartum Fitness Plan

The sessions should be brief but frequent, as they could exhaust us, and in the postpartum, our energy reserves are not at their best.

With lighter sessions, the muscles are better toned.

Slowly but surely, it has to be our daily phrase, because we have to take time between series and series, and rest for a while at the end of each exercise, breathe deeply and hydrate well by drinking plenty of water.

And always think that there is no rush.

Work to strengthen the abdominal muscles should begin once the tone of the perineal or pelvic floor muscles has recovered.

Never before.

It is convenient to avoid:

1. Jump.

2. High impact aerobic exercises.

3. Strong movements (for example cycling).

4. Perform high-intensity crunches.

Until the perineal and abdominal muscles are strong, you cannot perform any type of sports activity.

What muscles should you contract?

We have several options.

Here are some exercises:

1. Imagine that you are going to escape gases: squeeze the muscle around the anus (anal sphincter) with all your strength moving it inward. Count to 5 and relax.

2. Imagine that you are going to have a menstrual loss and you should avoid straining yourself. Tighten the vagina to retain the flow. Count to 5 and relax.

3. Imagine that you are urinating. Squeeze hard as if you want to cut off the flow of urine (urethral sphincter). Count to 5 and relax.

Do the same thing 3 to 5 times and repeat it several times throughout the day.

We can also do quick contractions: by contracting and raising the muscles quickly and forcefully, and immediately relax them 10 and 20 times.

Repeat again 3-5 times.

Alternate performing both contractions.

As the muscles are strengthened we can hold more seconds and perform more repetitions.

Pelvic floor or perineal strengthening exercises are known to specialists as “Kegels.”

At all times avoid contracting the muscles of the buttocks, thighs, abdominals or belly.

You can perform them in any posture:

Lying down with your legs bent, standing with your legs slightly apart, leaning against a wall or reclining with your hands resting on a table. Sitting, lying on your back with your legs bent, or lying on your side with your legs bent.

It will be good to do them while we are queuing to pay in a supermarket, in a waiting room or watching television.

You have to take advantage of all the moments you have to exercise your muscles.

Protect your back

During the postpartum period, we may still feel pain in our backs or when adopting some postures.

Also, if we are breastfeeding we can feel some tension in the upper back due to the extra weight of the chest.

Therefore, back exercises can be very useful in these cases.

Suggestions :

– Avoid, do not carry the baby by holding it on the hips. This causes the column to bend. Padded shoulder kangaroos are recommended.

– When changing baby’s diapers or dressing, instead of bending over, sit on the bed next to him or do it on the changing table.

– When feeding the baby:

1. Support the baby on the arm and on a pillow.

We should consider using a specially designed nursing pillow so that you adopt a comfortable position while breastfeeding.

2. Avoid sitting in the rounded shoulder position and leaning towards the baby.

– While standing up, you must keep at least one knee-high than the hips, in order to reduce the rocking of the back.

– When we talk to our baby, we should bend our knees and bend down instead of bending over.

Abdominal exercises

Most women develop a gap or gap between the abdominal muscles during pregnancy or labor, and it will take four to six weeks for it to close.

This is very important to take into account because if we start doing abdominal exercises before it closes, we run the risk of hurting those muscles.

Spending 5 to 15 minutes a day, 4 to 5 days a week (or alternative days), will be enough to check that the abdomen, gradually, becomes firmer and flatter.

Being constant, we can start to see results in about a month.

In addition, this work will help us improve posture and prevent possible back problems.

When to start

Generally in normal deliveries, it is recommended to start exercising after 4 weeks.

If you have had a cesarean section, 6 weeks later is the normal waiting period, but your doctor will tell you exactly when you can start exercising.

Important guidelines to consider:

You should consult your doctor before starting the activity.

Go at your own pace. Gentle exercises are important to help heal muscles.

Relax and breathe deeply during and between exercises. Exhale on exertion. DO NOT hold your breath.

Support the head and shoulders on a pillow for greater comfort.

Begin by performing each exercise 2 to 3 times.

If you notice increased bleeding or bright red bleeding occurs again, stop exercising and call your doctor.

We can start doing them after the third week, as long as we have had a normal delivery.

Exercise 1

Lying on the floor, on your back, with your knees bent and feet hip-width apart, your lower back on the floor, and your hands behind your head.

Slowly raise your shoulders and rib cage off the floor as far as you can, keeping your lower back flat on the floor and abdomen as flat as possible.

Now go back to the starting position and repeat.

You can start with 6 or 8 repetitions and gradually increase as your physical condition improves.

Exercise 2

Lying down with your knees bent, try to touch your knees with your fingers and stay in this position as long as you can.

You should take a deep breath before starting the exercise and breathe out when you hit your knees.

Repeat it 10 times.

Can you go on a diet?

Breastfeeding is not an opportune time to follow a weight loss diet.

Breastfeeding the baby helps us regain our weight more easily since milk production requires the use of stored fat reserves during pregnancy.

Artificial breastfeeding allows a weight loss diet to be followed earlier, but it should be done under the supervision of a specialist since very strict diets can aggravate the predisposition to suffer postpartum depression.

Different studies suggest that a lactating woman who exercises physically recovers her pre-pregnancy weight more quickly than a sedentary nursing mother.

It is necessary to take into account that the infant consumes no less than 600 extra calories per day and that she does not become obsessed with the idea of ​​losing weight quickly.

A nursing woman loses weight more slowly than a baby who is not breastfeeding.

Additional recommendations

The most appropriate thing is to do exercises to recover the figure.

The most recommended are flexing the ankles, turning the body from one side to the other, shaking the feet or doing soft flexes in a lying position, slightly contracting the abdomen.

As time goes by, these activities may become more intense, approximately four weeks after delivery.

Attitude is essential, so you have to have a lot of patience and perseverance since generally the results are seen in the long term.

As for food, you must drink plenty of water and eat plenty of fruits and vegetables, mainly avoiding flours, fats, and sweets.

It is recommended to use girdles on measures to fix and rearrange the skin.

After giving birth to our babies, women seek methods that help us recover our figure as soon as possible, and the use of postpartum girdles or shaping girdles come to solve the momentary problem to start using your clothes before pregnancy or to go out and put on the clothes you were wearing before you got pregnant.

Although its effectiveness has not yet been proven, the truth is that most women use postpartum girdles.

Its use in the first days after delivery can help reduce the volume of the abdomen a little and stabilize the uterus to return to its normal size.

The girdle will also help you correct your posture.

Remember that there is no better girdle than your abdomen. 

Some doctors do not recommend the use of postpartum girdles. There are many doctors who are not in favor of recommending the use of this girdle, mainly because they believe that the body is fully capable of recovering on its own and does not need help.

In the case of a cesarean section, doctors do not recommend its use. However, there are doctors who think that it is not entirely wrong to wear the girdles since their proper use can help to minimize bleeding, and decrease inflammation.

Helpful Postpartum Tips

Here are some extra tips to help your body, skin, and muscles be the same as before:

Avoid housework or other types of exertion activities for three to four weeks after delivery.

Again we remind you: respect the sexual quarantine.

Wear a bra both day and night to prevent chest loss.

If the circulation of your legs has worsened, take baths of cold and hot water, or resort to some treatment such as pressotherapy (lymphatic drainage).

Eat well, avoiding extra fats and sugars: now you need good supplies of iron, calcium, and vitamin.

Don’t skip any food time.

A good massage can help you relax and regain muscle tone soon.

Keep using anti-stretch mark creams for an additional 3 months after delivery.

Meditation during Postpartum

The process of giving birth and the first months of having our little one at home are undoubtedly very exhausting, not only for our body but also for our mind.

Just as the organism begins a process of reorganization and postpartum recovery, it is also necessary for it to be reunited and re-establish the connection with the interior, in order to better meet the needs of the newborn.

Meditation can help us find balance and well-being in the body-soul unit, which can begin to be achieved with a simple relaxation, which is a great alternative to restore ourselves in postpartum.

You will wonder how you can do to meditate.

Do this simple five-step meditation:

Focus on the breath: 

Take 3 slow, deep breaths inhaling through the nose and exhaling through the mouth.

As you breathe slowly and deeply, you will leave your worries behind.

Connect with your “inner” self: 

Take a few minutes and listen to the noises around you.

Keep taking deep breaths.

That connection between your exterior and your interior will serve to relax you.

Pay attention to your body:

Try to locate any place of tension that you can feel.

The neck, shoulders, torso, back, legs.

Try to breathe deeply and feel that these areas become more sensitive.

Take your time:

There is no minimum or maximum measure of time for this meditation.

The ideal would be not to do less than 10 or 15 minutes.

The awakening:

Take a few minutes to reflect on your experience.

This will give a closing to the meditation that will allow you to achieve the necessary transition to return to your daily activities.

Conclusion

Although we may become very impatient to return to the physical state we were in before pregnancy, we should remember to do the exercises calmly at first.

It will be important to keep our doctor informed about the activities we carry out.

In addition to these suggested exercises, you may also want to do some type of cardiovascular work, such as brisk walking (which you can also do while walking your baby).

Don’t push yourself too hard!

As you feel stronger and sleep a little more, you will feel better able to carry out those exercises or practices that you like the most to improve your physical condition.

Remember that it is of great importance to improve the emotional and mental condition in order to overcome the new challenges that are presented to us in this new stage of life.

Love yourself a lot and give yourself time to remain calm and at peace with yourself and the new environment that surrounds you today.

Patience will be an important key to not be discouraged because it will become your best ally to successfully achieve your goals.

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It is a simple and inexpensive activity that practically everyone can have access to, adapting it to our age and physical condition.

The way the athlete exercises reflects his tastes, his passions, his way of relating to his body and even his personality.

There are those who choose to exercise in the park, on the beach, on courts, in gyms or simply on the streets.

There are those who choose conventional sports and those who seek to innovate in new disciplines.

Running is a pleasant, reassuring, healthy and cheap sport. 

You can enjoy the scenery and fresh air while your heart and lungs work hard. 

In addition, running brings many benefits to our body, one of the secrets of its success.

At the joint level, and based on the fact that ours are in good condition; Running will lubricate and make our joints more flexible, provided that we do it regularly and in moderation and that at the end we perform stretching exercises correctly.

Aerobic work improves blood circulation and blood oxygenation.

It also expands the ability to burn stored fat.

For people with coordination or balance problems, running can be a good way to gradually improve these senses.

Running long distances is very effective in preventing hypertension, increased cholesterol, and diabetes.

We hope that this guide is very helpful to inform you and motivate you to immerse yourself in the path of running.

Good Reasons to Run

There are runners in their sixties and maintain athletic bodies that are the envy of people who do not reach 30.

It is not just an impression, or isolated cases, there are studies led by experts that confirm that running reduces the physical and psychological decline of old age by up to 50%.

According to published clinical studies, for example in one of them, with two groups of people, one of runners and another who was not physically active, this was confirmed.

The group of non-runners suffered from degenerative, cardiovascular and cancer diseases in a much higher proportion than that of runners.

When both groups reached the age of 70, runners were able to carry out all daily activities much more easily and normally than non-runners, who had difficulties of all kinds to cope with a normal life.

Upon reaching 80 years, mortality in the group of non-runners was 42%, while in the group of runners it was not 10%.

Life Saver

The relationship between the risk of heart attacks and angina pectoris with the diameter of the waist has been verified. 

A person with a flat stomach minimizes the chances of having a heart attack.

Running is the cardiovascular exercise that consumes the most calories and therefore the best way to keep your stomach flat and avoid heart disease. You can also do this in the gym because weight lifting is also beneficial that requires you to lift dumbells.

Stronger Muscles and Bones

When no effort is required, our muscles and bones easily adjust to sedentary life.

Without exercise, our bones and muscles progressively weaken and deteriorate.

A medium-high intensity physical activity, like the one that involves running several days a week, helps to strengthen not only the muscles of the lower body, but the entire skeleton.

Physical activity activates growth hormone, keeping it at levels similar to those of a young person, helping to regenerate our body.

Prevent Diseases

Running increases good cholesterol and reduces the risk of clots; improves the efficiency of the lungs by approximately 50% more than that of sedentary people.

In the United States, it is prescribed to run those patients with osteoporosis, hypertension (associated with one of the leading causes of death in the West) and diabetes, as well as to reduce heart attacks.

Running increases good cholesterol and reduces the risk of clots; improves the efficiency of the lungs by approximately 50% more than that of sedentary people.

Running maintains the elasticity of the arteries, protecting the body from bad cholesterol and arteriosclerosis, since when you run, your arteries expand and contract at a rate 3 times greater than if you do not exercise.

Running enhances the immune system by creating a higher concentration of lymphocytes, white blood cells, that defend our body from disease.

Improve Self-Esteem

Running builds your self-confidence and self-esteem more than any other sport, since it is the one that more easily allows you to check day by day how you are overcoming obstacles and improving marks. 

Going through challenges and breaking down barriers, seeing weekly progress and recovering your figure, helps improve your self-esteem and confidence.

Stress is the great entity associated with suffering from other diseases.

The great benefit of the race may be the discharge of energy and the elimination of accumulated pressures and stresses.

If emotional and environmental tensions are reduced, the possibility of suffering diseases is removed.

Flexibility is life and rigidity is death.

A baby who begins to live is completely flexible, while an older person becomes rigid.

Running helps improve flexibility and helps enhance coordination, two fundamental elements to guarantee a comfortable and self-sufficient life at advanced ages.

Positive Attitude and Mind Strengthening

The generation of endorphins (the hormone of happiness) helps you see life more positively.

The improvement of the physical aspect in general, and the generation of endorphins, help to improve your attitude towards life, the way you face new problems and the setbacks of everyday life.

You accumulate more positive energy to face life.

With a much more cheerful and optimistic attitude, the challenges begin to be overcome. There are no barriers that are imposed between your objectives, you can with everything.

Running long distances near the fatigue threshold helps strengthen your mind, empowers your determination, and improves your discipline.

When the body feels fatigued and asks for rest, but you keep running until the end of the training, not only do you improve physically, but values ​​such as perseverance, discipline, and effort take on meaning and are part of your life.

Food and Hydration

Eat meat and dairy products, cereals, vegetables and fruits regularly and with discretion, which will provide your body with the proteins, fats, carbohydrates, vitamins and minerals that it needs to stay in good condition. 

After meals, much of the blood volume goes to the digestion processes.

It is very important to respect a fast time (2 to 3 hours) before physical activity, since otherwise we would “steal” part of the blood destined for the muscles.

On the other hand, food increases the movements of the stomach and intestine, causing annoying disorders during exercise (nausea and vomiting). 

The amount of blood that reaches the kidney will depend inversely on the intensity of the exercise.

The harder it is, the less blood will go to the kidney for the benefit of the muscles, and as a consequence there will be less urine production (it will be more concentrated).

In this way, the kidney tries to decrease the loss of water, which is very important through sweat.

Despite this, the body has a tendency to become dehydrated, which affects physical performance, and may even damage some kidney structures.

Therefore, in long tests, it is very convenient to drink periodically, and even without being thirsty. 

It is important to consider that as physical exercise is performed, fluid is lost, and the more exercise is performed, the more fluid is lost. 

The consequence of this is that if the lost liquid is not replaced, the person becomes dehydrated and their performance decreases. 

Liquid loss has certain effects depending on the percentage of weight loss. 

Loss percentage (Weight) Effect

1% Thirst sensation threshold.

2% Very thirsty, loss of appetite.

3% Dry mouth, increased hemoconcentration, decreased renal excretion.

4% 20-30% reduction in physical performance.

5% Difficulty concentrating, headache, impatience, sleep.

6% Severe alteration of thermoregulation, increased respiratory rate during exercise, tingling, and numbness of the limbs.

7% Possible collapse if combined with heat.

Before training it is recommended to drink 500 ml of water or isotonic drink 2 hours before and 125 to 250 ml just before starting the exercise. 

During exercise 125 to 250 ml of water or isotonic drink every 10 to 20 minutes. 

At the end of the exercise, replace 150% of the lost liquid, drink 500 ml immediately after the exercise.

The rest to suit the athlete. 

Finally, remember to hydrate before you feel thirsty.

If your mouth feels dry, you’ve probably already lost 3% of your body weight, and your performance will have decreased dramatically.

Routine, Place and Climate

Establish a routine, if one day you run in the morning, the next at noon and the other at night, you are not creating a routine. 

Run a minimum of three times a week to create the habit and alternate one day of exercise with another day of rest whenever possible. 

Running will make you feel full of energy and take away your sleep, it is important to rest even if it is difficult to fall asleep.

You can freely choose where to run, in a park or in the city.

Pay attention to the ground surface for possible accidents. 

The grass is very soft and cushions the blows but it is dangerous because it can hide unevenness, wells, sticks, etc … these irregularities can cause you to fall, twist and injure yourself. 

The brick dust and dirt surface is harder but less prone to accidents. 

The pavement and asphalt are among the hardest and smoothest, their disadvantage is that the legs suffer. 

Running on the track is the best solution, but you can get bored soon. 

Change the direction of the route, also change the direction of the slopes. 

If you choose a secluded spot, think you may have a sprain and find yourself far from help.

In mountainous terrain the speed decreases. 

In cold climates take precautions with ice on the way. 

In rain protect yourself from lightning and slippery ground, wear waterproof clothing and the necessary clothing to maintain body heat. 

The displacement when running increases the cold-wind effect and the risk of freezing. 

Protect normally exposed body parts, hands, head, ears, face, feet, using clothing that provides thermal insulation. 

When it is very hot be careful, cover your head and protect yourself from the sun and UV radiation, hydrate well before, during and after exercise.

Wear light and breathable clothing, that will reduce your body temperature. 

It takes a few days for your body to adapt to the heat, it sweats more and loses more fluid, the heat also hinders the circulation of the blood with the consequent damage to the heart. 

Heat can cause a sharp drop in blood pressure and exhaustion, if this happens stop running immediately, seek shade and drink warm, non-alcoholic liquids and rest.

If symptoms persist, call your doctor.

Running in strong winds increases oxygen consumption by 6%, reduces speed and you will get the same benefits as running faster, start the journey facing the wind so that when you are tired you have the wind at your back. 

When running in height from 1500 meters above sea level, the blood absorbs and transports oxygen slowly, the heart will work harder.

The organism needs more than a month to adapt, it reduces the effort 50% or more even if necessary.

Heart rate

A person’s maximum heart rate is the number of heartbeats per minute when their body is under maximum effort.

His maximum heart rate 220 – (his age) gives him approximately his HRmax.

If you are 20 years old this will be 200, in the case of women (210 – age).

This formula was developed according to proven fact.

For every year lived, your heart beats once less per minute, with a tolerance margin of +/- 5 beats.

The ideal heart rate is the key to physical conditioning. During the execution of an exercise, the heart rate should be 75% of this maximum.

To reap the cardiovascular benefits of exercise, you should keep your heart rate between 70 and 85% of its maximum for 15 to 20 minutes.

If your heart rate is below 70% of the maximum, it will not improve the state of your cardiovascular system, if you exceed 85% of your maximum, you are exceeding your resistance limit.

The simplest way to measure beats per minute is by feeling the pulse of the radial artery at the wrist, near the outer edge and base of the thumb, where a kind of channel is found between the bone and the tendon of the thumb.

To palpate, use the pulp of the index and middle fingers of the hand where the watch is held and count the number of beats, using a stopwatch or the second hand of your watch for 15 seconds, then multiply the number by 4 obtained to know the number of beats per minute.

Warm-Up Exercises 1

The runner who is used to physical activity is better prepared to withstand the effort of the race. 

You should take 10-15 minutes before exercise to loosen and relax muscles, prepare your lungs, heart, tendons, and joints. 

Many injuries and pain can be avoided by warming up.

The warm-up should affect all parts of the body and keep it flexible.

The warm-up exercises will take approximately 10 minutes.

Exercise 1

Standing, stretch your arms well and place your hands on a wall or base, and placing one leg in front of the other. Maintain 30 seconds per leg.

Exercise 2

Standing, stretching your arms and holding your hands on a wall or base, with your legs apart and slightly flexed in front of each other.

Hold 15 seconds for each leg.

Stretching and pressing the back leg, without lifting your foot off the ground.

Exercise 3

Standing, place your hands on your waist and raise one slightly flexed leg on a base in front of your body. Recommended time: 20 seconds for each leg.

Exercise 4

Standing, raise one of your legs to the front and on a base, in a straight position (without flexing, to achieve a good stretch of it). Recommended time: 20 seconds for each leg.

Exercise 5

Always standing, we will maintain a posture similar to that of the previous exercise, but this time you should try to raise your leg to one side of your body creating a 90-degree angle and place it on a base for 30 seconds. Then change legs.

Exercise 6

Standing, bend one leg back and hold it in your hand for 20 seconds. Then switch legs and do the same for another 20 seconds.

Weight Loss and Running

Running is one of the most effective methods to lose weight with health and also with lasting effects.

To do it correctly, here are the keys to lose weight running.

Running is one of the most complete forms of exercise there is.

Also, if the exercise plan is accompanied by a healthy diet and lifestyle, it is possible to lose weight by running.

However, it can also be a dangerous form of exercise, especially for people with heart problems or excessive obesity, so it is recommended to start slowly and, if possible, follow the advice of an expert or a coach. personal.

Running is a very cheap and simple way to lose weight and eliminate those extra centimeters in the abdomen.

To burn the maximum, what you have to do is that your body does not get used to the same training.

A common mistake is to always do the same thing: the same distance, the same route and at the same pace.

This is perfect at first, because it gives you security, but then you have to take a step forward and change the routine.

If we always do the same training time, at the same intensity and with the same volume, the body adapts to that type of effort and that makes us spend less.

Varying our workouts will be one of the key factors for our success, with series and rhythm changes you will burn more calories again, in addition to training better and getting faster.

Doing other sports or exercises complements our training to reach the desired goal, of course, diet also plays a very important role.

Something very positive is that the metabolism increases remarkably with exercise, so even after you have finished exercising, you will be burning more calories than you usually burn.

The weight loss process is different for each person; It will depend on age, metabolism, sex and different causes, so it is necessary to consult a doctor who specializes in nutrition.

Keeping in touch with nutrition specialists will be a safe bet to keep our body controlled. With a healthy diet and an exercise routine adapted to our needs, it will favor a controlled weight loss that will not cause imbalances that affect our health.

SOME TIPS TO LOSE WEIGHT WHEN RUNNING:

-Not stop eating: Running and stop eating or eating less is a bad combination and very negative for health.

-Hydrate yourself well: Try to drink at least two liters of water a day.

Running makes us sweat and good hydration is needed for our body to function properly.

-Not running warm in hot weather: It is very dangerous, we will only manage to dehydrate, lose water and mineral salts that our body needs for its operation.

– Rest: Not by going out every day of the week we are going to lose more weight, we must recover.

We must avoid overtraining and injury.

-If we can’t keep up, we have to walk.

-Increase the pace: We can do some series a day a week.

For example: 3 or 4 series of 1500 meters with a minute of rest between each of them; Or, alternate 1 kilometer at the usual pace with another kilometer, improving this pace in 5 or 10 seconds.

-Kilometers daily in two sessions: Although it takes longer, it is easier to run 10 km in the morning and 5 in the afternoon, than to do 15 km at once.

Apart from the psychological and physical benefit, two metabolic elevations are also achieved, that is, two times of the day in which the metabolism is increased and more calories are burned.

-Compensate the extra calories: If one day it is impossible to follow the diet, we must compensate by increasing the smooth running time.

It is not recommended to eat less the day before or the day after so as not to unbalance the metabolism.

-Five diet meals: Respect all meals and do not let more than three hours pass without eating food.

-Fruits: Eat 3 to 5 small pieces of fruit or a banana.

-High Metabolism: To keep the metabolism high for more hours it is good to change intensities when running.

-Patience, think in the medium term: You should not be obsessed with weight when you lose weight running, the important thing is to lose fat.

At first, you may gain weight, because muscle weighs more than fat.

Ideal Running Shoes

The choice of shoes is essential and will help us prevent the appearance of blisters, as well as sprains and possible muscle injuries.

We must equip ourselves with a pair of shoes that adapt well to our feet. 

In addition we must choose a good pair of socks, which absorb moisture and keep feet dry.

Some come with antibacterial treatment, anatomical design for the right and left foot, with reinforcement in the pressure zones and with support on the footbridge to offer a firm, stable and low friction fit.

When running, the foot swells and slides forward several millimeters, even one centimeter, if we choose the right shoe size at rest, after several kilometers running we can hurt ourselves. 

If we choose a very loose size, this will cause chafing and we may get blisters on our feet. 

Approximately half a centimeter or a centimeter should be left between the longest toe and the toe or the foot should be brought forward and a toe should be inserted into the heel part. 

Weight matters, above 80kg we should opt for good cushioning, with a harder foam midsole and additional cushioning technology in the heel and toe. 

The shoe must adapt to the terrain in which we are going to practice the exercise.

Benefits of Running

It is an aerobic activity suitable for everyone and easy to carry out since we only need good shoes and comfortable clothing.

It is one of the aerobic disciplines that spends more kilocalories from fats.

The respiratory system will be more effective.

Decreases the risk of contracting cardiorespiratory and metabolic diseases.

It is a key factor in the prevention of obesity, it changes the basal metabolism, which makes it difficult to regain the fat weight.

It reduces anxiety and regulates appetite.

Increases the general feeling of well-being due to the released endorphins.

It allows establishing socio-affective bonds improving self-esteem.

Collaborate with muscle toning.

Improve rest.

It reduces stress and improves psychic health.

It helps prevent the appearance of Osteoporosis.

It balances and normalizes the insulin level.

Strengthens the immune system.

It decreases the chances of suffering from Alzheimer’s in the third age.

In addition to having a stronger heart, the body of runners is usually thin.

Running gains both physical and mental endurance and recharges energy. 

To lose weight running is not enough, losing kilos and keeping weight depends on the proper balance between calorie intake and energy expenditure, in other words, between food consumed and physical activity. 

During physical activity the body consumes energy; In the first half-hour of sustained running, the body takes calories from the food provided, when it ends is when it begins to consume accumulated fat, that fat is energy in reserve and available to be consumed when the requirements of muscular efforts request it. 

If your weight is excessive, running will help you burn calories but will not solve the problem.

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To explain it in a simplified way, it is a set of practices and disciplines that promote the integration of body, mind, and spirit. 

These disciplines have been inherited from us for millennia and have been passed down from generation to generation by yogis, sages and practitioners from all over the world.

Much of the practice of Yoga began in the East more than 7000 years ago. So, its terminology comes to us in a very old language, which is the Sanskrit language that means “the perfect language”.

In this guide, we are going to explain the very important concepts in a simple and pleasant way.

We will also include a large number of exercises so that you can start from scratch and enjoy the benefits of Yoga.

Benefits of Yoga

The practice of Yoga has been widely spread throughout the world, mostly due to the benefits that it has brought to enthusiasts, teachers, and practitioners. Both physically, mentally, and spiritually.

Physically Yoga helps to improve muscle flexibility, circulation and oxygen levels in the blood, as well as the functioning of important organs: heart, liver, lungs, etc.

Doing Yoga regularly reduces the chances of serious illnesses like heart attacks, osteoarthritis, kidney and prostate problems, as well as minor problems: gastritis, migraines, joint pain.

Mentally reduces stress levels, inducing more relaxation. 

On a spiritual level, it promotes a feeling of general well-being and peace of mind.

All this is profitable in comprehensive health, greater longevity free of disease and happiness.

Yoga can be practiced regardless of race, sex, age or religion.

A daily practice of 20 minutes is enough to obtain a large part of the mentioned benefits.

Types of Yoga

There are many types of Yoga.

When we refer to some type of physical exercise, whether it is stretching, relaxation or breathing, this is known as Hatha Yoga.

The Yoga of action or Karma Yoga is when selfless service is rendered to our fellow men or our environment.

Bhakti Yoga is the Yoga of devotion that includes mantra chants, meditation practice or study of texts that elevate the spirit.

We also have Kundalini Yoga ,  Raja Yoga ,  Siddha Yoga ,  Astaunga Yoga , Rajadhiraj Yoga , Mantra Yoga , etc.

Within each type of yoga, there are infinite styles and sub-styles.

These styles have been developed over the years according to the focus of a particular teacher or school.

This course is based on a traditional form of  Ashtanga Yoga or 8-step Yoga. This includes disciplines of mental focus ( Yama & niyama ), postures ( asanas ), breathing exercises ( pranayama ) and mantrams chants.

10 steps of Yoga for Mental Development

Yoga deals with the development of mind, body, and spirit.

The Yoga lessons for mental development are called Yama and Niyama  Yoga. And each contains 5 fundamental principles.

The 5 principles of Yama Yoga are:

1- Ahimsa (non-violence). Keep the mind in an attitude of respect towards life and the environment. Always conduct yourself without the intention of doing harm, but on the contrary, promote the well-being of all things.

2- Satya  (benevolent truthfulness). Stick to the truth in a conscious way. 

3- Asteya (do not steal). Keep what is our own and belong to us. Refrain from taking what does not belong to us.

4- Aparigraha (keep consumption limits). As part of a balanced ecosystem have a balance of needs. Know how to discriminate between what is really needed and what is not.

5- Brahmacarya  (supreme thought). Always remember the divine origin in all things. 

The 5 principles of Niyama Yoga are:

1- Saoca  (purity). A clean and healthy environment for the body and mind.

2- Santosa  (rejoicing). Accept reality with thanks and joy.

3- Tapah  (sacrifice). Willingly be willing to sacrifice some personal tastes and desires whenever it is for the benefit of society.

4- Svadyaya (study). Developing the spirit by studying topics of spiritual wisdom. 

5- Ishvara Pranidhana  (mental concentration). Meditate regularly.

Exercises for Body Integration

The most commonly known part of Yoga is the poses or body exercises, which are asanas.

They are tension exercises. Stretches, against tensions and relaxation that are done slowly. 

There is a wide variety of these exercises, and they all provide great relief both physically and mentally.

You don’t need to know or perform all the poses or exercises at the same time. 

The asanas should be performed at a leisurely pace on rug, quilt or blanket roll on the floor or a hard surface.

You can do a routine of between 2 to 3 yoga exercises daily depending on time and availability. Before doing the poses it is better to refresh your body and mind with a full bath or a half bath.

To make them wear comfortable and loose clothing that allows movement.

It is recommended not to do the poses immediately after eating. You have to wait about 3 hours after a meal to do the session.

The other branches of Yoga

In Yoga we not only have the asanas or body positions, but there are other branches that are very important.

Control of vital energy (prana)  through breathing is known as Pranayama. As with asanas, there are many Pranayama techniques, but one does not need to follow all of them.

Pratyahara  (sensory withdrawal) is another very important branch. This is about directing attention to the interior.

Deep concentration techniques at certain points increase mental effectiveness and are known by the name of Dharana. 

Dhyana is meditation at all to free yourself from mental relativity and to be able to observe everything with an objective mind.

The constant practice of the different states of yoga leads us to samadhi, the full joy, where the Yogi (adept to Yoga) is freed from all ties of body, mind, and spirit.

Cobra or Snake Pose

The Cobra Posture revitalizes the spine and activates digestion. It helps women internally massaging the ovaries and uterus. Regulates breathing. Reduces back pain and cramps because the body adopts the position of a cobra or snake.

In the face-down position. Put your legs in parallel and slightly sink your stomach. By bending your elbows place your hands at chest level and inhaling, lift your head, neck, chest and back off the floor. Then leave your stomach flat on the floor. Exhaling lower the body. Repeat 4-6 times.

Long Salute Posture

This pose strengthens the abdominal muscles and revitalizes the pancreas, allowing a balance between mind and body. It improves blood circulation and helps in case of constipation problems. It is one of the essential postures for women.

Sit on your heels with your toes stretched inward. If this is not possible, keep your toes straight behind your body. Take a breath, stretch your spine up, and raise your arms, bringing your palms together above your head. Lower your body as you exhale, trying to reach the floor. Hold for a couple of seconds while pausing your breathing and breathing in to lift your body again. Repeat 4-6 times.

Complete Torsion

The full twist is a beneficial pose for the whole body, especially to relieve pain in the lower back and arthritis. You can use an alternative treatment in case of diabetes. It gives a feeling of peace and calm of mind.

Cross the right leg over the left accommodating the big toe of the right foot at the level of the left knee. 

Bend your left foot and stack your left heel to your right buttock. Breathe in and tense your dorsal and pectoral muscles by pressing your spine up. 

Release the air and pause the breath, and turning the hips, cross the left arm,
bringing the armpit to the side of the right knee.

Now, lean the torso slightly forward. Rotate chest, back and neck, directing your gaze towards the right shoulder.

Breathe in by bloating and releasing the stomach, and hold the pose for about 30 seconds. Repeat on the other side. Complete three rounds.

Pose for the whole body

This pose activates all the glands. Removes physical weakness, migraines, headaches, etc. Also, it is helpful for weight loss. It is very good for women in cases of displacement of the uterus. Also in cases of constipation and basal problems.

Lie on your back and relax your body. Taking inspiration, tense the entire chest area by leaning on the dorsal muscles. 

Hold your breath for a few seconds as you bend your legs and lift them up. Bring your legs to parallel with your heels together. 

Exhale. Support your torso with your hands at the level of your lower back by stretching your hips upward. 

Keep your eyes on the space between your big toes as you breathe freely. Hold for 30 seconds to 2 minutes. Repeat 3 times. This exercise should be avoided in case of high blood pressure or cardiovascular problems.

The Lotus Fish

The Lotus Fish acts on the thyroid and parathyroid glands by stretching the neck. It takes the pressure off, making it an ideal counterpose that can be combined with Sarvangasana (full body pose).

On your quilt or mat, lie on your back. Bend your legs in the lotus position (padmasana). If you still can’t perform padmasana, the full lotus, just do the cross-legged pose. Grasp your big toes with your hands. 

Take a deep breath and lift your chest by placing the crown against the floor. Look behind your body and keep your eyes open. Breathe in and hold the pose for 30 seconds. Repeat 3 times.

Triangle Posture

This pose strengthens the legs and hips. Tones the muscles of the back. It improves balance.

Stretch your legs beyond shoulder width. Rotate the heel of the right foot outward. 

Tighten the femoral muscles upward with light stomach pressure. Exhale and slide your right hand to the floor next to your body. 

If you can’t grab your pimples or put it on your foot. Rotate your hips back and stretch your torso. Hold for 30 seconds to 1 minute. Repeat on the other side.

Complete Relaxation Posture

Shavasana serves in cases of high blood pressure, cardiovascular diseases. It helps diaphragmatic breathing.

On a mat, quilt, or blanket, lie on the floor in a face-up position. Gently relax the entire body from the balls of the feet to the head.

Try to stay alert even if you keep your body completely relaxed. Hold the pose for 2 to 10 minutes.

It is recommended to perform this pose at the end of the practice to rest and recharge the body of energy, it is also recommended to give a self-massage before ending this pose.

Mantra Meditation

Meditation is an indispensable part of Yoga.

Traditional Yoga techniques use a mantra  (special sound). The word mantra means: that which releases and expands the mind.

There are many mantrams. In this guide, we are going to use one that is made up of 3 words in the Sanskrit language.

BABA NAM KOVALAM

BABA means “Father” or “What is most dear to me”.

NAM means “Name”, “Vibration”.

KOVALAM means “Everything”.

This mantra can be chanted or repeated several times.

The mantra can be chanted or chanted or used for meditation.

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Matcha Green Tea Powder Organic

This tea is completely vegan, therefore anyone who wants it will be able to drink a cup. The foam produced by this tea has been the cause of complaints among several buyers.

According to their opinion, this is inconsistent and fades in a short time. Tea lovers will find in this drink a unique flavor and a light texture that they will love. Organic, ecological and vegan, everyone who wants can have a cup of tea.

One of the most prominent and outstanding features of this product is its premium grade. The way in which green tea distinguishes all its types is by using degrees. This indicates to the buyer what the tea is for and to give them an idea of ​​the flavor.

Also, the consistency and color that they are going to get. The premium-grade is only one step below the ceremonial grade, which means that you can use this product as a delicious cup of tea for weight loss.

Although green tea originates from China, Japan is one of the countries that adopted this tea culture. It has been characterized for years by its magnificent creations. This product has been cultivated in Japan. For that reason, it has the Japanese quality seal that will guarantee that you will have a tea of ​​the best harvest. Thus, it is a great supplement.

Benefits

You don’t consume tea for refusing to add unnecessary chemicals to your body. You should know that even though some commercial teas come with such components, this item has the great advantage of being completely organic.

This means that each of the elements that have participated in the creation of this magnificent green tea is 100% natural. Therefore, it is not necessary that you worry about your health. You will be consuming something healthy for yourself and you will not be exposed to any artificial ingredients.

If you follow a strict vegan or vegetarian diet, there is no need to exclude this green tea from your diet. Because, fortunately, this product is not made with animals or with any ingredients that come from them. Therefore, anyone who wants to try it can do so without problems.

VAHDAM, Mint Green Tea Loose Leaf

Do you want to know which is the best green tea with mint? You should try the VAHDAM Mint, which combines green tea leaves with mint leaves and fruit aromas. The purpose is to offer a smooth and refreshing flavor, and it is also a highly healthy drink.

In this sense, it contains catechins, which in addition to being an antioxidant, also have a positive effect on metabolism to promote weight loss. This also contains polyphenols, which act as anti-inflammatories and help prevent cancer. It also has less caffeine than a cup of coffee.

This model comes packaged in a single 100g bag and originates from the most select gardens in India. It owes its purity and freshness to its packaging process that takes less than 48 hours after harvesting. This is why it is certified by the Indian Tea Commission belonging to the Ministry of Commerce.

This product combines mint leaves with green tea leaves and, of course, fruit aromas. In this sense, it offers a smooth and refreshing flavor. The tea contains catechin, being this an antioxidant that provides a considerable effect on the metabolism so that you can lose weight properly.

The tea contains little caffeine and can also be served both hot and cold depending on your tastes. For its part, the origin of this tea comes from the most appropriate gardens in India. For some users, the flavor available in this tea is not the most pleasant.

Authentic Maeda-en Japanese Sencha Green Tea

Sencha green tea originates from the Japanese organic gardens of Uji. Derived from young tea buds, it has very well-kept leaves that obtained all their properties and nutrients from the sun. This is why it is in the Premium category that recommends its use. in cooking recipes, drinks and desserts.

It is the best value for money green tea. In addition to being an accessible product, it has toning and stimulating properties that prevent mental and physical fatigue. It has vitamins C, B1, B2 and B6, which promote digestion, also, flavonoids and polyphenols provide their antioxidant effects.

For its preparation, you must pay special attention to the temperature of the water, because it has a direct effect on its flavor and properties. In addition, it is important to know that to add the sweetening element the temperature must be less than 70 degrees Celsius.

It is the best brand of green teas, thanks to the composition and properties. It attributes to each model to guarantee good effects and results for each user.

Bigelow Green Tea with Lemon Tea Bags

Lemon green tea is one of the cheapest compared to other similar products. However, it allows a quality infusion that offers the classic combination of citrus and herbal flavor of green tea with lemon. In addition, it includes theine, which is an amino acid found in tea. It has the property of reducing stress thanks to the fact that it facilitates relaxation.

In this sense, this green tea provides softness and freshness. It is balanced with the lemon to achieve a balsamic flavor. The aroma with citrus and astringent nuances make it a good option for those days when you need to lift your spirits.

As for its preparation, you must follow a few simple steps to preserve its properties. This includes boiling the water, pouring it over the teabag, and covering the cup. This way, it releases its flavor and fragrance for a period of 5 minutes before trying it.

Among its components, theine stands out, known as an amino acid found in tea and which has the ability to considerably reduce stress. The quality of the tea is incomparable since it brings freshness and softness before each shot. Also, its balsamic flavor and aroma with citrus and astringent nuances do not leave much to be desired.

The preparation of this tea is simple, you just have to follow some steps described by its manufacturer to preserve its properties. Different users say that being a green tea, it does not have a very pleasant taste, on the contrary, it is somewhat tasteless and dry.

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