Wednesday, March 5, 2008

Simple and easy nutrition tips

1.Eat a high fiber/high protein breakfast.

2.Eat 2 fruits or veggies.

3.Eat 4 servings of complex carbs.

4.Don’t drink soda.

5.Don’t eat in front of the TV.

6.Pack your lunch.

7.Drink 8 8oz cups of water.

8.Switch from regular soda to diet.

9.Try a new fruit or veggie.

10.Eat a small salad before your meal.

11.Limit caffeine to one drink per day.

12.Limit alcohol to one drink per day .


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Step-by-step workout like Arnold Schwarzenegger

1.Back:Front wide-grip chin-ups - 6 sets, to failure ; T-bar rows - 5 sets, 6-10 reps ; Seated pulley rows - 6 sets, 6-10 reps ; One-arm dumbbell rows - 5 sets, 6-10 reps ; Straight-leg deadlifts - 6 sets, 15 reps

2.Legs:Squats - 6 sets, 8-12 reps ; Leg presses - 6 sets, 8-12 repsLeg extensions - 6 sets, 12-15 reps ; Leg curls - 6 sets, 10-12 repsBarbell lunges - 5 sets, 15 reps

3.Calves:Standing calf raises -10 sets, 10 reps ; Seated calf raises - 8 sets, 15 repsOne-legged calf raises (holding dumbbells) - 6 sets,12 reps

4.Forearms:Wrist curls (forearms on knees) - 4 sets, 10 reps ; Reverse barbell curls - 4 sets, 8 repsWright roller machine - to failure

5.Biceps:Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 repsDumbbell concentration curls - 6 sets, 6-10 reps

6.Triceps:Close-grip bench presses (for the all three heads) - 6 sets, 6-10 repsPushdowns (exterior head) - 6 sets, 6-10 reps ; Barbell French presses (interior head) - 6 sets, 6-10 reps ; One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

7.Chest:Bench press - 5 sets, 6-10 reps ; Flat bench flies - 5 sets, 6-10 reps ; Incline bench press - 6 sets, 6-10 reps ; Cable crossovers - 6 sets, 10-12 reps ; Dips - 5 sets, to failure ; Dumbbell pullovers - 5 sets, 10-12 reps

8.Shoulders:Seated barbell presses - 6 sets, 6-10 reps ;Lateral raises (standing) - 6 sets, 6-10 repsRear-delt lateral raises - 5 sets, 6-10 reps ; Cable lateral raises - 5 sets, 10-12 reps

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How to desensitize the nose by doing yoga

Breathing through only one nostril is the most common problem faced.

the increased sensitivity of the nose to external increased allergens in the atmosphere causes this.

first we have to desensitise the nose by doing kriyas.

cleaning the nostril by lightly sucking the water through the nose with enough gap between each effort is one of the most easy and effective ways to desensitise the nose.

once you are comfortable with this use a catheter to clean the nose by directing the water from one nostril into another.

though this appears to be difficult it is a very very easy process to clean and also desensitise the nose. the plastic cup / cathetor is available in vivekananda kendras in malleshwaram or in palace guttahalli at Bangalore.

Once you are comfortable with these process you can be advised about breathing process, like anoloma and viloma breathing etc. etc.

www.theyogastudio.com

MAY THE MAGIC OF YOGA WORK FOR YOU

FIRSTLY DO ANULOM-VILOM ATLEAST HALF AN HOUR DAILY AND KAPAAL-BHARTI PRANAYAM FOR 10 MINS

THEN U HAVE TO CHECK THE AYURVEDA POINTS FOR THE EYES IN ANY BOOK BUT I TELL U THESE R BETWEEN THUMB AND 1ST FINGER,,,

THERE`S A DEPRESSION IN UR WRIST THAT`S THE POINT FOR EYE JUST CHECK ANY DIAGRAM FOR CONFIRMATION

PRESS IT ATLEAST FOR 10 MINS ANY TIMETHIRDEAT LOT OF CARROTS AND FOODS LIKE MANGOES ETC WHICH R RICH IN VITAMIN A GREEN LEAFY VEGETABLES MAY HELP FOURTH,,,

TAKE TRIPHALA { IT IS A POWDER EASILY AVAIALBLE IN MARKET} ,,,,, DIP IT OVERNIGHT IN WATER AND IN THE MORNING FILTER IT,, WASH UR EYES WITH THE REMAINING WATER. THAT`S ALL. MAY THE MAGIC OF YOGA WORK FOR U

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