Sunday, August 7, 2011

How To Gain Weight Naturally

I have posted a lot about weight loss recently. Today one of the user asked me about how to gain weight naturally. This definitely is a question to be answered. Above is a chart to help your out with how much you should weight as compared to your height. I myself have undergone this phase and have got an experience to gain weight in a natural way. I was able to put up almost 8kg ( 17.63 lbs ). I was able to gain 8 kgs of weight in 4 months. I was 57 kg ( 125.66 pounds ) initially and weighed 65kg ( 143.3 ) at end of 4 months. This happened a long back in 2005-2006. There was no extra cost paid for any type of products, equipments, medicines or doctors. Everything which I followed can be termed as natural way to gain weight. Below are some of the things which are very important to gain weight.

One should be determined to gain weight. Let weight gain weight become the only thing you want from your life for some time. Set your goal. Set your final target of weight to be achieved. Better to set a target of minimum required weight for the height. But I prefer the people who are more determined to set the target to be the maximum. I am 5 feet 7 inch and the ideal weight for me is between 60 kg and 65 kg. ( 132.27lbs and 143.3 lbs ). I kept the target of 65 kg.

Don't set the time
Never set a time to to reach the target weight. Just make the target weight to be one of your greatest achievement. An achievement which no matter what time you will have to put into but when achieved will make you proud. Just go on doing the necessary things checking your weight gain daily or weekly whatever you feel comfortable with. Setting time might bring your morale down if you slip in your schedule or your body is not able to perform nicely during some time of the schedule.

Join a gym. Start a healthy workout. Avoid cardio exercise except it is for a warm up purpose. Divide your workout for all the body parts so that in week you work on 1 body part at least twice. Increase your protein intake and hence the energy levels. Bananas and egg whites are the best things. Eat something at least half an hour before driving to gym. Never do workout empty stomach. You will see a sudden rise in your appetite as your body has to do extra work for a day.
More energy loss will result in more energy required. Indirectly you need to refuel your body with more food. More food means more weight gain naturally.

Break the Breakfast
This is one area where a lot of people can do well. Generally morning breakfast should be heavier than any other meal you consume throughout the day. This is the time to get your body going for the days work and the digestive system is all ready to start its functionality. Feed the stomach with as much food possible during the breakfast. I am sure in skinny people one extra meal will definitely get introduced. To increase the breakfast food consumption, workout in the morning will help a lot. Remember not to eat immediately not at least half an hour after workout.

Check your weight on regular basis. There surely is going to be gain in weight. Whatever weight you gain during the day or week, let it be an inspiration. Let This inspiration will drive you towards your next day or next week's weight gain regime. Inspiration combined with determination can do magic to gain weight naturally.

Tip: I wrote what worked for me. Maybe if you have any known conditions it would be best to consult a doctor.

Saturday, August 6, 2011

Causes of Lower Back Pains

Back is the second most common reason for which a person visits doctors all over the world. 4 out of 5 americans face this problem once in their lifetime before they get old. We will put some light on what are the cause of lower back pains int his post. Aging, muscle imbalance and modern life style are some of the causes of lower back pains. Lets try to understand how these causes result in back pains.

How Back works?
To under what cause back pains, one should have a sound knowledge of how our back works. The back of humans is made of muscles which are interwoven in each other. The Spine of the human body is S shaped. The back muscles wrap around the S shape spinal column. The spine is
made up of 24 vertebrae connected to each other by facet joints. Between these vertebrae lie a shock absorbing material called inter-vertebral discs. These disc are filled with water and help in eliminating the shock which one might get after an impact or because of the movement of the back.

Aging Back Pain
The inter-vertebral discs are made of 80% water when we are born and can absorb more shocks. But as one grows older, the amount of water starts to diminish thus making our body more prone to pain from the shocks. It is fond that middle age person's inter-vertebral discs has 50% water left while a much older person has 20% water in the shock absorbing pads. Thus it is evident from the above the facts that aging is one of the cause of lower back pains.

Muscle Imbalance
It is also evident that the muscles around the spine should be in good balance shape to avoid back pain. When the muscles in front of pelvis are stronger, they tend to pull front of the pelvis down. As a result back of the pelvis goes a little bit up. It then becomes impossible to maintain the healthy spine shape and the change in shape increases the spine curvature. Thus the muscles in the increased curvature area are always irritated and stretched. This is another cause of lower back pain as these muscles ache when they come in action i.e when one does a activity which involves movement of these muscles.

Sitting in Chairs
Our body has been trained through all the past years of evolution to perform activities otherwise than eat, travel and sit in chair. Sitting in a cross legged position is a perfect alignment for the spine and maintaining flexibility in the hips area. This makes back pain less common in Asia as people still prefer sitting on the floor with cross legs for most of their activities. They sit on floor for their meals, for meetings and some people follow it for work a well.

It is important that should be very much flexible in hip, then only he or she can avoid back pain. But our modern life style of using the chair for each and every work that we perform results in putting stress on spinal disc and results in problems like cramps and weakens our back muscles thus reducing the hip flexibility.

Life Style
A balance posture is a key to pain free back. A group of cells called proprioceptors send data to the brain regarding the proper position and alignment of muscles. When we are not balanced the brain is therefor able to tell us that we should get in proper posture. However in today's stress filled life style we often tend to ignore these signals. A prolonged ignorance can thus result causing lower back pain.

Is Yoga Good For Weight Loss

This post will address Hoow to control obesity by yoga? Is Yoga good for weight loss? Over weight will definitely not be a problem you face, if you follow yoga. Pranayam which is a yoga asana recommended for the obese people. Pranayam helps reducing the overall weight of the body and can definitely benefit a person in the form of weight loss. One should have to pay attention to the cause of obesities along with doing yoga asanas. It is not like you can go on eating junk food and expect yoga to keep your weight in control. One should keep a parallel check on the daily diet of the person willing to do yoga for weight loss.

Loss of Activity
Loss of exercise is one of the main reason that many people gain weight. One has to start being active in life. What any other way can be better than doing Yoga? Start doing pranayam. Though it is hard to get
pranayam going at first attempt but as time passes on, one will be able to do it more efficiently and can also increase the time to do it from 5 minutes to up to whatever minutes he/she is comfortable of..

Bringing Inherited Obesity Under control
Those who have inherited obesity or has a history of obesity in family can also bring obesity under control by doing yoga. It is not evident though that inherited obesity can be totally controlled by yoga but it definitely helps a person if started early. Such a person is likely to gain weight but very less compared to others not performing yoga.

General Stats of how Yoga proves good in weigh loss
There is almost 20% to 40% of the working class population around the world which are suffering from obesity. There are almost 10 to 20% of teens who are suffering from obesity all over the world. One can get rid of all the problems arising from obesity by performing yogasanas. As some of the asanas indirectly work in favor of increasing self confidence and work efficiency, it can be a feel good factor for a obese person. It has been found that doing yogasana can reduce weight by 250 gms daily. A rare amount of people have also reported a 2 kg of weight loss.daily.

Suggestions of Yoga Practitioners
Eating excessive food is one of the reason for gaining weight. It is recommended by yoga practitionars
to follow the below advice along with pranayam to bring weight under control
1) Drink water after one hour of meal.
2) Drink water when you wake up in the morning.
3) Dont eat too much sugar.
4) Eat less than what your hunger asks you to.

Tip: Just changing some of your daily activities, diet and performing yoga regularly one can bring weight under control.