10 Ways Exercise Boosts Your Self Confidence

All of us want to feel good about ourselves. When we are confident, we feel better emotionally and mentally and this reflects in a very positive way in our behaviors, and improves our quality of life, everything from personal relationships to our professional endeavors.

Therefore, anything, which can help boost our self-confidence, is good for us. One of the best ways to boost your self-confidence is by exercising regularly. This is not only good for self-assurance but has great health benefits.

So how can exercise boost self-confidence?

Here Are 10 Ways How Exercising Boosts Your Confidence

1. Weight control. Exercising along with healthy eating is the best way to control weight or lose weight. This is all about energy intake and energy burning. Obviously, if you burn more energy than you take in, then the more you will lose weight. Being overweight is a confidence destroyer. Therefore the better shape you are, the better you will feel.

2. Improves mood. There's nothing better emotionally than a good workout. Before you think that this requires a trip to the gym, think again. A good workout could be a brisk walk, or a jog. In fact, anything that makes your bodywork physically harder can be a workout. What this does is to stimulate brain chemicals like dopamine and serotonin, which promote a general feeling of well-being. The results are a reduction in stress and anxiety.

3. It's good for the heart. Regular exercising lowers the risk of various heart-related conditions. Exercising has been proven to lower blood pressure, reduce problems associated with diabetes and can even help in fighting heart disease. This is quite logical - if exercising reduces weight, then this means that the heart has to work less and in turn, the heart is much healthier. There is also less pressure on joints and other areas of the body.

4. Keeps the body in shape. This is slightly different from weight control. Being is shape involves having a well-toned body and better posture - all aspects connected with self-confidence. When a person feels good about themselves, it's easier to make friends and more connections in life means more confidence.

5. More energy. If we don't have the energy to do things, then everything becomes a chore. That can lead to feelings of feeling bad about oneself. Regular exercise helps the whole bodywork more effectively. The result is that chores become responsibilities and the more responsibility we are coping with, the better we feel.

6. Better sleep. Regular exercise promotes good sleep. It is proven that sleep is necessary for general feelings of well-being. Sleep is also necessary for how we look. Just imagine preparing for an important meeting and looking in the mirror and seeing dark circles under bloodshot eyes - how confident will you feel? Therefore, exercising will improve sleep. One word of warning - just don't exercise too near bedtime.

7. Improves productivity. One of the best ways to clear the mind is to exercise regularly. Exercise gives you a chance to wipe the slate clean and start from new. In addition, if you push yourself exercising you can realize new potentials and this in turn boosts self-confidence. Very often, what you thought was a major problem before exercising disappears after.

8. Give you something to look forward to. Once you have a reasonable schedule for exercising, you will start to look forward to it. This in itself is a confidence booster. Once you start seeing the benefits of exercising, you will have the desire to continue and in the end, you feel better and look better.

9. Improves concentration. In general exercising helps us to develop the necessary skills to concentrate on the task in hand. This then trains us better when we have tasks or responsibilities to concentrate better, resulting in more praise and benefits.

10. Feelings of control and achievement. In general, exercising has so many benefits to health and mind that we can't help having a feeling of control and achievement. Working out takes work, dedication, commitment, and care for oneself, and all this facilitates enormous feelings of confidence.

Don't Wait! Get Started Today!

Incorporate regular exercising into your routine and you'll experience the many benefits to your self-confidence that regular exercising gives.

For more tips and strategies on how to lose weight permanently and be healthy and happy, get your free copy of  The Quick-Start Weight Loss Handbook at http://www.joseesmith.com/quickstartweightloss


 By Josee Smith


Article Source: 10 Ways Exercise Boosts Your Self Confidence

Body and Soul: How We Actually Build Our Immunity

There is no doubt that a strong immune system is a basic key to the overall health. If your immunity suddenly weakens you are more likely to catch a flue. People whose immune system is very weak for a long time can even die of a flu - or develop serious illnesses including cancer. Take an example: when a woman undergoes a smear test and the results show very small, borderline changes on her cervix, doctors don't panic. She is advised to go home and come back in six months for another test. In most of the cases, the cervix cells come back to normal by themselves. In case the problem persists or gets worse, the treatment is required.

That shows us how our immune system can fight the malicious processes in our body and provide it self-defense. The small changes will appear when the body gets weaker - and there may be many reasons for that. Stress, a sudden life change, season (less sun and more depression in winter), too much pressure at work. When the crisis goes away and we are more relaxed, the body goes back to normal as well. In case this crisis persists and we are unable to fight against it, in sense of being unable to solve the problem and come back to the relaxed stage again, the body will be too weak to fight its inner threads too.

Now we come to an interesting correlation - if we are able to fight, our body can fight also. It basically means that if we are not afraid to face our problems and solve them to our satisfaction, our body will also be able to face the attacks of germs, viruses and malicious cells. If we give up in our daily life, our body will also start giving up.

We often hear that our generation has weaker immunity than the generation of our grandads. "Look at all the allergies and chronic diseases that people didn't know hundred years ago! Why is that?" Is it possible that previous generations could solve problems and conflicts better than us? The answer is - yes, it is possible.

Everything starts already in our early childhood, since the immune system gets built from the very first days of our life. And we must agree there is a difference in the way our grandads were raised and how we grew up - and even bigger difference we can spot in the way we are raising our own children. Our grandads had to walk to school two kilometers in any weather. We used to have bruises when examining the bushes. But when it comes to our own kids, we won't allow them to go for a walk when there is too much sun or too much cold and we advise them not to go through the bush as there might be thorns, snakes, holes and other possible and impossible dangers waiting on every step.

Well, we cannot be blamed for that. We are much more informed than our grandads were at their times, so we know very well what can happen, as we heard something like that had happened before to someone else. We read a lot, we hear a lot. And of course, we want to protect our children and avoid everything that can potentially harm them.

But sometimes we go too far. "I won't take my little bundle to that playground again, last time there was a boy who pushed him." "Was she ugly to you? Don't worry, mamma is here, just don't talk to that girl from now on." "Didn't you find friends at this school? Don't worry, we will find you another school." We want to protect our children not just from physical harm, but also from any emotional discomfort they might experience. And here comes our mistake.

Certain situations, appropriately to the child's age, a child should learn to face and solve on his own - naturally with our support and guidance. The society has nowadays a strong appeal on values of kindness and peace, any sign of aggression gets condemned. We want our children to be polite and kind - therefore we rather recommend them to run out of a conflict as it is the only way how to stay polite and avoid emotional harm at the same time. We forget how much we actually learned from our own conflicts and we don't realize our children are also going through their own lessons.

Nobody likes arguments - but if someone wants to argue with us or acts in an arrogant and inappropriate way, we cannot stay silent. And we also have to teach our children to stand up for themselves and speak up.

With teaching our children to face the problems, sort out and overcome their emotional harms we are raising individuals with a strong mind and steady emotions. That will help them to handle critical situations when bigger and on their own. And it will also build them a good immune system because a strong mind is generating a strong body.

Visit www.astromagicstar.com, a blog about astrology, relationships and self-healing. People are welcome to post there their own articles.


 By Liba Burger


Article Source:  Body and Soul: How We Actually Build Our Immunity

Type 2 Diabetes - A Diabetes Diagnosis Is A Warning of What Is to Come

You may find what you are about to read uncomfortable. Depending on where your health currently stands, the following information may add to your list of worries. But it is going to benefit you if it serves as a wake-up call. If you are at that stage, the only motivation to work for you is the kind coming from recognizing your health is not in good shape, and it is bound to decline if you do not intervene soon.

Much of this has to do with Type 2 diabetes. Besides being one of the most common diseases affecting adults and youth worldwide, it is much more deadly than many of us are led to believe. Whereas a condition such as cancer is taken seriously and is recognized as an immediate warning of what may unfold, high and unstable blood sugar levels and Type 2 diabetes does not usually provoke the same response.

Negative feelings aside, when someone is diagnosed with cancer, treatment options are immediately taken into consideration. Anything that can be done is researched and discussed. The same cannot usually be said about a diagnosis of Type 2 diabetes, even though it also promises a shorter lifespan, albeit with less severe and immediate complications.

The fact of the matter is high blood sugar is almost always a warning of what is to come. Rarely does high and unstable blood sugar remain the only problem a diabetic needs to worry about. Kidney complications, heart disease, vision problems, nausea, and general nerve pain and discomfort are all brought on by out-of-control blood sugar readings. Not always. But often, and it only tends to get worse from there.

Having untreated Type 2 diabetes shortens the average lifespan of afflicted individuals, similar to other serious diseases. But this form of diabetes is not always taken as the important problem it is. Instead of stopping at nothing before it is treated, many people are content with merely coping with their disease, and relying on medications to ease their daily troubles.

Coping with the illness is not the same as treating the disease. It cannot even be considered part of the solution. Ideally, diabetics will develop a plan to get rid of their unhealthy blood sugar readings and focus on daily efforts to make progress. Slowly and surely Type 2 diabetes can be reversed, at a fraction of the time it took to develop.

You do not have another choice if you do not want to see your health squandered and your quality of life take a sudden hit at some point and threatening your life expectancy. You cannot afford to underestimate diabetes.

See it as a warning of what is likely to come if you remain a bystander to your health. If you act and take control of your well-being, you can begin to abolish your concerns as your condition improves one day at a time.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of    available information but in yourself.



 By Beverleigh H Piepers


Article Source: Type 2 Diabetes - A Diabetes Diagnosis Is A Warning of What Is to Come

Modified Yoga for Sore Backs

The world doesn't stop for us when we have a sore back. On the contrary, we are prodded to try to keep up. Painful, sore backs are an absolute downer! But modified yoga offers great stretches and better positioning to help your sore back. No, a sore back might not go away completely, and you need to be vigilant about how you move so that you don't compromise your back. I can tell you from personal experience that a painful, strained back, can get better.

One of the instructions for care that I tell each of my clients, is that you have to be consistent in your stretching. Ten minutes of daily back stretch will greatly improve your flexibility and relieve painful backs. It's essential to retrain yourself, to bend your knees, and roll your pelvis and tail bone up towards your navel while standing, sitting or doing your stretches. Do what works well for your back. My back is different from yours, yours is different from your sister-in-law in perfect shape. Before I instruct a client, I assess the location of the back challenges. Some stretches work better for lower back pain, and some stretches work better for upper and middle. Also be aware of the interconnectivity of your body, when you have a sore back, your hamstrings, hips, shoulders and neck are also going to be tangled there.

Let's start with stretches for the lower back. If you are sitting down, a rotation stretch such as a half spinal twist offer good release. Sit on the seat, with your back slightly away from the back of the chair, grab the back of your chair, or the back of the seat, with your right hand, and put your left hand on the outside of your RIGHT KNEE. You are going to turn to look back at your right shoulder, hold for a few seconds at time, and release. Don't overdo it. It's better to do repetitions than to hold the pose too long. Do the other side in the same manner. Hold the back of your seat or chair's back with your left, place your right hand on your LEFT KNEE and twist towards the left shoulder. Undo slowly. You breathe in and out through your NOSE.

Standing stretches for the lower back. Stand near an empty wall. (No picture frames) put yourself with your right shoulder and your right side towards the wall. This is another twist. Put your right foot forward and your take a step further back with your left foot. You have put yourself into a lunge position. Move slightly away from the wall, to accommodate your hands. Reach and put your left hand on your RIGHT KNEE, and lean the right side of your upper leg and your right hip against the wall. With your RIGHT HAND, put your palm on the wall near your belly, and keep it on the wall. Move your right hand past your right hip along the wall, when you do this, look over your right shoulder. (You will need to accommodate your torso, by giving space to your upper body.)

Now to reverse it, come out of the pose. Put your left side to the wall. Left foot steps forward, right foot lunges back. Keep your knees bent. Now, reach with your right hand on your left knee. Put your left hand on the wall and slide it past your left hip. Twist and look back over your left shoulder.

Upper back stretches while seated. A simple stretch for the whole back is called a "Drape." Sit down, and open your legs and feet. Lean as forward as you can, and put your hands on the floor or close to the floor, between your legs in front of you. Stay there and breathe. Slowly come back up and rest. Do it again.

Standing stretches for the upper back. This standing pose is similar to the seated "drape," Go back to the wall. Place the back of your head, and your spine to the wall. Bend your knees. Practice rolling the pelvis upward towards your navel while keeping your lower back to the wall. Open your feet; hip width apart. Then, place your feet a little more forward from the wall, so that you are supported well. Keep your buttocks on the wall, the whole time. You are going to begin leaning forward. As you "drape" forward, you will attempt to reach your feet, or a spot on the floor more forward of your feet. Just do what you can, and don't strain. You will feel your neck and upper back releasing in this standing "drape." Stay in the pose as long as it feel comfortable, and that you are not dizzy, with your head tipped over. This stretch is also great for tight hamstrings. When you come out, you put your palms on the wall by each hip, and you begin rolling your back and head up. Keep your buttocks on the wall as you roll upright. You may need to shift your position as you are coming up. When you stand fully, put your back of your head and your spine to the wall once again. This resting pose against the wall, assist the alignment of your spine.

A slight variation of the standing drape; when you are draped forward, you can shift your torso and hands to one side of each foot and then the other before rolling back up. That's it. Some simple back releases for sore backs! Do this every day or every couple of days, and you are going to feel much better.

Katheryn Hoban is a modified yoga instructor with twenty two years of teaching, clients who have had hip replacements, knee challenges, sore backs, locked shoulders, and spinal conditions. She teaches modified mat and modified chair yoga, to clients ages 55-85 years young and including wheelchair clients, breast cancer survivors, migraine sufferers, clients with rheumatoid arthritis and feet challenges. She offers DVDS of modified mat classes and modified chair, and online classes at http://katherynhoban.teachable.com She also posts YouTube videos under YogaKat. She has had her own back challenges which she manages on a daily basis with modified yoga stretches.


 By Katheryn Hoban


Article Source: Modified Yoga for Sore Backs

Improving Your Vision With Green Peas

Peas are a great side dish especially with foods such as mashed potatoes and chicken. One particularly tasty way to prepare peas is to combine them with mushrooms and onions in a delicious creamy sauce. While peas are an appetizing addition to your healthy chicken meals did you know that peas are also good for supporting better eye health? Therefore, here are the eye health benefits of peas for better vision health:

Green peas are a popular vegetable abundant in vitamins, minerals and also phytosterols as well. This sweet vegetable is rich in vitamin C. Vitamin C has free radical fighting properties that relate to protecting the body from infections. This nutrient also guards against inflammation in the body. In terms of additional nutritional coverage peas include Folic acid, Vitamin K, Vitamin A and the Vitamin B complex vitamins such as Thiamine, Niacin and Pantothenic acid. Additional nutrients include Zinc, Iron, Copper and calcium.

Eye Health Benefits: Due to their rich antioxidant flavonoids such as Lutein and carotenes such as Zeaxanthin and Vitamin A, green peas have vision supporting nutrients necessary in maintaining healthy eyesight. Lutein and Zeaxanthin are essential in reducing the risks for age related eye diseases and protect the macular of the eyes from free radical damage thereby maintaining healthy vision.

Weight Loss Benefits: This vegetable is actually lower in calories than beans and they are also low in fat as well. These qualities make green peas a good addition to your weight loss program.

Improves Immunity: Peas consists of health promoting nutrients that include Copper, Zinc, Calcium, Iron and Manganese. These nutrients work together in the body to reduce the negative effects of free radical agents and therefore boost the body's immune system's protection against diseases.

Regulation of Blood Sugar Levels: green peas are a good source of protein and they are also a good source of fiber as well. Fiber benefits the digestive system due to the fact that it slows down the absorption of food in the digestive tract and this particular action creates weight loss benefits. Proteins also play a good role in absorbing and reducing fat stores in the body.

Digestive Support: The fiber content in peas makes it a good digestive aid for a properly working digestive system. The fiber content in peas aids in good elimination. Additionally, fiber is involved in the various important metabolic processes in the body.

Peas are a worthwhile addition to your diet for maintaining healthy eyesight. Their wide array of vitamins, minerals and nutrients make this vegetable a powerhouse for better eye health, good digestive health, stronger immunity and the proper regulation of blood sugar levels for maximum health.

My name is Joel King. I am a City College Broadcasting graduate, internet marketer and natural vision improvement success story. Reduce or even eliminate your dependency on glasses with this effective natural eye care program that shows you the best foods, antioxidants, vitamins and minerals for better eye health. Also enjoy the easy to follow vision exercise techniques that lead to clearer, sharper, better, eyesight without glasses visit: http://betternaturalvision.com today


 By Joel Travers King


Article Source: Improving Your Vision With Green Peas

Pratyahara Sense Withdrawal

Pratyahara often seems to be the neglected and misunderstood limb of Patanjali's eight limbed system of Ashtanga yoga. With the other limbs either being more tangible, easier to conceptualise, or so far off we don't even bother, Patanjali's vague fifth limb can be easily overlooked. Patanjali himself only dedicated two sutras to pratyahara in his Yoga Sutras. But, regardless of its obscurity, pratyahara is a very fundamental aspect of yoga.

Different yogic texts and different schools of yoga offer a variety of approaches to pratyahara, but its essential meaning remains consistent. Pratyahara is defined as the withdrawal of the senses or the independence from external stimuli. Focusing on Patanjali's eight limbed system of tanga yoga, Patanjali places pratyahara as the fifth limb and the gatekeeper from the outer limbs to the inner limbs. Patanjali still considers sense withdrawal (pratyahara) to be an outer limb while listing concentration (dharana), meditation (dhyana) and absorption (samadhi) as the inner limbs. Pratyahara is our bridge to higher practices of yoga. As long as we remain dependent on external stimulus and our senses remain scattered rather than bound, our yoga practice shall remain externally oriented within the first four limbs: yama, niyama, asana and pranayama. Though with consistent and faithful yoga practice the limbs will eventually unfold themselves, pratyahara is so essential to our yogic development that it is deserving of more attention and practice than it typically is given.

Patanjali does not elaborate on how to practice or achieve pratyahara. In fact, the only limb he does describe in detail is samadhi. For the remaining seven limbs he only describes the results of these limbs once they have been achieved and does not give insight into technique or their practice. In Sutra 2.54 Patanjali states in Sanskrit sva vishaya asamprayoge chittasya svarupe anukarah iva indriyanam pratyaharah, which can be translated as "when the mind is withdrawn from the outside then the senses follow and disengage from the sense objects. This is pratyahara." When we turn our attention inwards and detach from the stimulations and distractions of the external world then this is sense withdrawal. Patanjali continues in the next sutra 2.55: tatah parama vashyata indriyanam, or, "from that comes supreme command over the senses." When we are no longer attached to or distracted by external gratification and stimulation, then we have achieved command over the senses and can focus the mind inwards. Therefore there are two aspects to pratyahara. The first aspect is the detachment from external aversions or desires by reigning in our wandering senses and withdrawing from the outer world. The second aspect is the going inside and realising that everything we need is already inside us.

As long as we believe we need external sensory stimulus the longer we continue to be a slave to our senses, our desires and the external world. This is not to advocate shutting out or negating the external world, as the world is our road to freedom. It is also not the say we shouldn't enjoy the external world or sensory pleasure. Instead, it is to assert that the more we believe we need sensory stimulation and the more enslaved we are to external pleasures or aversions, the more difficult it will likely be to discover the inner world of consciousness and freedom. This is why we practice pratyahara.

Prana goes where the mind goes and it is no shock to say that the mind is generally unfocused. Therefore when our senses are unregulated, our mind follows our senses outwards, we attach to objects, and our prana becomes dispelled. When the senses reach out and we identify ourselves with the external world, we are pulled away and prana can not be accumulated and arrested inside the body. By pulling the senses inwards we begin to steady the mind fluctuations and retain prana. The accumulation and retention of prana is fundamental to practicing the higher limbs of yoga.

Seeing as pratyahara is quite important, as it leads us from the outside to the inside (which, as Yogi Sunil Sharma always emphasises, is a defining factor of yoga); how does one practice it? As mentioned above, Patanjali describes the effects of achieving the limbs but not their practice. As with most yogic traditions, practical technique is meant to be taught by a qualified teacher according to the capacity of the student. Even later more instructive texts, such as the Hatha Yoga Pradipika, are meant to be taken in conjunction with a guru's teachings. Just as there are delineated techniques for the practice of asana, pranayama, and meditation, so there are also described techniques for the practice of pratyahara. Where asana works on a physical level, pranayama on an energetic level, and meditation on a mind level, pratyahara works on all three levels and thus is practiced in asana, pranayama, and meditation.

An important technique to withdrawing the senses is to bind them to something else. We do this in our daily ashtanga asana practice, sometimes without realising. As we breathe and move through our postures we remove our attention from the external world, beginning by focusing on our body alignment and movement. The sense of sight is bound by the practice of dristi, or, the prescribed focal point of the gaze. The sense of hearing is bound by listening to our ujjayi breath. The tactile sense is bound by our body in asana and by the consistent activation of bandha. As our asana practice becomes more advanced so does our capacity for pratyahara and we become more adept at disengaging from environmental stimulation.

There are also specific asanas that help to induce sense withdrawal. Supta kurmasana, or bound tortoise pose, is an excellent example of this. As a leg over head posture (and the first leg over head posture of the ashtanga vinyasa system), it functions as a very deep forward bend. Forward bends themselves function as the first steps on the path inwards. Supta kurmasana is compared to a tortoise withdrawing its limbs into its shell from the outer world. The shell is our mind and the limbs are our senses. This asana is a direct practice of the faculties of sense withdrawal.

In many of his thorough and well researched books on yoga Gregor Maehle prescribes inversions (headstand, shoulder stand, etc.) as a direct practice of pratyahara. Citing many yogic texts and scriptures, Maehle states clearly that by accumulating and arresting amrita, the nectar of immortality, in the cavities of the skull associated with our highest chakras, then pratyahara will be achieved. This is done by the correct and responsible practice of inversions. He even suggests that in our daily asana practice we should extend our practice of inversions and recommends that 60 minutes be spent on asana and 30 minutes be spent on inversions and closing postures. Maehle's in depth and clearly explained research on inversions and pratyahara can be found in his book on yogic meditation.

The breath is a powerful vehicle that brings us from our outer world into our inner world. Through the consistent practice of breathing exercises and pranayama we are using our faculty of pratyahara by binding our attention to our breath. Assuming we have become sufficiently competent in the elementary practices of pratyahara from proficient asana practice, we can now practice binding our senses to the finer aspects of our breath and subtle bodies. By focusing on evening the force and length of the breath, counting the length and number of our inhalations and exhalations, using proper yogic breathing cycles and breath waves, and becoming aware of our breath and prana moving through our subtle body, we are practicing an intermediate level of pratyahara.

The practice of Bhramari pranayama (humming bee breath) as outlined in the Hatha Yoga Pradipika can also be considered a direct practice of sense withdrawal. During the practice we use the fingers and hands to pull in and close our senses to the outside world. The fingers cover the eyes and close the ears to external awareness. By humming like a bumble bee we are aware only of the buzzing sound, bringing the agitated mind to a tranquil state and bringing the senses from the external to the internal.

A yogic meditation practice for pratyahara, though outside of the traditional ashtanga system, is yoga nidra meditation. Yoga nidra, meaning psychic sleep, is a practice that uses body awareness to withdraw from the external world and enter into the subconscious and unconscious realms of the psyche. Instructions are given during this guided meditation to bind the senses to various things such as sounds and points on the body. Through the process of binding the senses they are automatically withdrawn, allowing the practitioner to completely relax and access the deepest parts of the internal world. Yoga Nidra meditation is a powerful practice that effectively trains and strengthens our capacity for pratyahara.

As pratyahara is the gateway from the outer to the inner limbs, and dharana (concentration) and dhyana (meditation) are the limbs that subsequently follow pratyahara, it is to be assumed at this point that as a yoga practitioner our capacity for withdrawing the senses is sufficiently developed as these practices are more advanced. Again, as with asana and pranayama practice, there are also systemised techniques in ashtanga system for the practice of meditation. Though many understand the practice of meditation to be simply sitting still and watching the breath, that method functions more as a practice in relaxation and self awareness rather than a meditation practice. While it is a good preparatory exercise for meditation and will fine tune the capacity for pratyahara, we are unlikely to get very far by just watching the breath. As we have learned to control our breath and have become more familiar with our energy body and our flow of prana, we can use pratyahara practice during meditation to begin to train the mind to bind. By removing our senses inwards, listening to our breath and feeling the sensation of prana moving through the subtle body, we can begin to focus our attention on our shoshumna (central energy channel) and chakras (central energy centres). This is the beginning of learning to bind and suspend the mind, which is the beginning of yogic meditation.

The sixth and seventh limbs are when the ability to bind the senses transmutes into the ability to bind the mind. Once all the activity of the mind is bound during meditation, the mental fluctuations suspend, and the eighth limb samadhi (of which there are eight sub-limbs), or absorption, can be experienced and practiced. This is how the mastery of pratyahara will ultimately lead us from the outer limbs to the higher practices of yoga and internal exaltation. As is written in the Maitri Upanishad: "if the fuel of the senses is withheld, the mind is reabsorbed into the heart." When the senses are withdrawn through the practice of pratyahara, the inner limbs of yoga begin to blossom and a whole other universe is placed at our fingertips.

This article is written by a yoga practitioner in Tattvaa Yogashala. Tattvaa Yogashala is premier Institute for yoga teacher training in Rishikesh India.


 By Sandesh Saini


Article Source: Pratyahara Sense Withdrawal

Reduce Eye Strain With This Rapid Reading Technique

When it comes to caring for your eyes one of the critical factors that you need to take into consideration is relieving stress and tension in the visual system. This is due to the fact that stress, tension and strain in the eyes causes poor vision.Therefore, the key to improve vision health is to eliminate eye strain. Many people express concern about the fact that while reading their eyes tend to feel strained and tensed. There are some eye relaxation techniques that you can put into practice in order to correct this problem. This includes practicing good visual habits while reading. An example of such a technique is to get into the habit of looking up from your close up work for 8-10 seconds for every 20 minute interval. However, there are other eye relaxation eye exercises that are helpful in eliminating this problem. Therefore, if relieving eye strain while reading is a main concern that you have here are some tips that you can put into practice while reading to relieve eye strain:

Most people are used to reading in such a way that they are only focusing on the individual words on the printed material that they are reading. However, this traditional type of reading actually induces eye strain and tension in the eye muscles. This increase in tension and strain in the eyes eventually leads to bad or blurry eyesight. It is not the activity itself of reading that causes vision problems, it is however, the way that we use our eyes when we are reading that determines whether or not we are doing something to improve our vision health or worsen it. Considering the fact that traditional ways of reading by staring at the words continuously can induce eye strain and blurry eyesight, the key is to learn a new reading technique that helps to relax the eyes and release stress and tension in the visual system. This can actually improve vision health and increase eyesight.

Here is a reading technique that will help you to relax the eye muscles and relieve stress and tension in the eyes. Instead of reading by focusing on the words in the printed material you are reading get into the habit of reading by focusing on the spaces between the lines or margins instead of focusing on the lines themselves. The reason for this is that reading while focusing on the words causes the eyes to become tired, strained and induces poor eyesight. Reading while focusing on the spaces between the lines with a sweeping focus from line to line and margin to margin is an effortless activity for the eyes that induces relaxation, causes rapid reading and improves eyesight. This is due to the fact that looking at a white background or white space while reading releases stress and tension in the eye muscles and improves vision health.

My name is Joel King and I am a City College Broadcasting graduate and natural vision improvement success story. I enjoy writing helpful articles based on my course of studies at City College, and the knowledge, research and experience I have gained from trying natural eyesight improvement alternatives to glasses and contacts. Reduce or even eliminate your dependency on glasses with this effective natural vision care program that shows you how to relieve eye strain and also teaches eye relaxation reading techniques to soothe the eyes and improve vision. Also, enjoy the easy to follow vision exercise techniques that lead to clearer, sharper, better, natural vision without glasses Visit: http://betternaturalvision.com today!


 By Joel Travers King


Article Source: Reduce Eye Strain With This Rapid Reading Technique

Improving Your Vision With Copper

When it comes to feeding your eyes the right nutrition a number of various nutrients come to mind. Some of these include antioxidants such as Lutein and Zeaxanthin, Vitamins A, C and E and Zinc to name a few. Some other important nutrients essential in maintaining healthy eyesight also include nutrients such as Bilberry extract. Another important nutrient that your eyes need to stay in shape that is often overlooked is Copper. What exactly is copper? Copper is a vital vision supporting nutrient that plays a role in maintaining health even though it is only needed in tiny amounts to perform necessary functions in the body. Its functions in the body include building strong tissue, maintaining blood volume and supplying energy to the cells in the body. It also helps to maintain a healthy immune system. It is found in the liver, brain, the bones and the muscles. A deficiency in this trace mineral can cause anemia. This nutrient also plays a role in improving and protecting eye health. Therefore, here are some of the benefits of copper for better vision health:

Eye Health Benefits: It encourages the growth of connective tissue in the eyes that supports proper eye structure. Copper and the nutrient Zinc should be combined together. Vision supplements that contain copper also include the vision nutrient zinc. This is due to the fact that a large consumption of Zinc can result in a copper deficiency that can lead to anemia. This nutrient also improves vision health and reduces the risks for the age related eye disease macular degeneration. Copper is one of the recommended eye health nutrients included in the AREDS Study, (The Age Related Eye Disease Study), along with the vision supporting nutrients Vitamins A, C E and Zinc for cutting the risks for macular degeneration.

General Health Benefits of Copper: This trace mineral is also important in supporting brain function, bone development and energy production. Research studies suggest that this nutrient also aids in the reduction of the risks for osteoporosis due to its health benefits of encouraging the development of healthy collagen. Therefore, it can relieve aching joints. It encourages the development of healthy bones, skin, hair and tissues in the body. It also aids in heart health by lowering cholesterol levels and preventing atherosclerosis. This is due to the fact that a deficiency in this nutrient can cause heart rhythm problems.

Good food sources of Copper include eggs, poultry, whole grain cereals, avocados, nuts, seeds, legumes, and liver to name a few. Nutritionists recommend that you should not exceed a dosage above 2 mg per day. This is due to the fact that exceeding this dosage leads to toxicity and also inhibits the absorption of Zinc.

My name is Joel King and I am a City College Broadcasting graduate, internet marketer and natural vision improvement success story. Reduce or even eliminate your dependency on glasses with this effective natural eye care program that shows you the best eye vitamins and antioxidant nutrients to improve vision health. Also, enjoy the easy to follow vision exercise techniques that lead to clearer, sharper, better, natural eyesight without glasses visit: http://betternaturalvision.com today!


 By Joel Travers King


Article Source: Improving Your Vision With Copper

Sunflower Seeds And Your Vision

Sunflower seeds are an excellent snack if you are interested in supporting your eye health. The vitamin and mineral content of sunflower seeds includes Vitamins A, C and a good source of vitamin E, Copper and Vitamin B 1. Some additional nutrients include Magnesium, Selenium, Vitamin B 6, Niacin and Folate to name a few. These seeds like other nuts are rich sources of the vision supporting nutrient Omega- 3 Fatty acids. Therefore, here are some of the vision benefits of sunflower seeds for eye health as well as those that relate to different aspects of your general health:

Eye Health Benefits: the vision supporting nutrients in sunflower seeds includes Vitamins A,C,E Lutein and Beta Carotene to name a few. Vitamins A, C and E are major antioxidants critical in improving eyesight due to their protective properties in safeguarding eye cells from free radical damage. Sunflower seeds are particularly rich in vitamins A and C. Research shows that people with high antioxidant blood levels were able to cut their risks for age related eye diseases such as cataracts. Research also supports that people who consume a variety of healthy foods such as fruits, vegetables and certain types of nuts rich in a variety of vitamins such as Vitamins A, C and E were able to cut their risks for macular degeneration.

Better Heart Health: Vitamin E is a major antioxidant that supports better heart health. It plays a role in increasing cardiovascular health by blocking damaging free radicals responsible for creating the negative process in the body that relates to the oxidation of cholesterol - a negative process that results in the buildup of plaque on the artery walls that leads to heart problems such as stroke and heart attacks. Therefore, its antioxidant action neutralizes harmful free radical activity that leads to heart problems thereby promoting heart health. Studies suggest that there is a benefit in the reduction of atherosclerosis as people who consume good amounts of Vitamin E cut their risks for heart attack.

Lowers Cholesterol Levels: This is due to its content in Phytosterols (natural compounds found in plants that reduce cholesterol levels. Phytosterols have a variety of health benefits in terms of protecting general health. For instance, they reduce cholesterol levels, boost immunity and also increase the body's defenses against cancer.

When it comes to improving eye, heart and cholesterol health, it is a smart idea to make this vision friendly food an integral part of your daily diet.

My name is Joel king and I am a City College Broadcasting graduate and internet marketer. As a natural vision improvement success story, I enjoy sharing vision exercise techniques that improve eyesight with people searching for natural alternatives to glasses, contacts and laser surgery. Reduce or even eliminate your dependency on glasses with this effective natural eye care program that shows you the best foods that protect, preserve and restore your natural eye health. Also enjoy the easy to follow eye exercise techniques that lead to clearer, sharper, better, natural eyesight visit http://betternaturalvision.com today!

 By Joel Travers King


Article Source: Sunflower Seeds And Your Vision

Black Magic - Active Charcoal in Your Toothpaste

Activated charcoal or carbon is a component of most water purifying systems. It is charcoal or carbon that is processed to introduce small pores all over its surface area, to make it suitable for adsorption or chemical reactions. Today its use in removing drug toxicity is known as drugs and toxins are supposed to bind to it, while in ancient times, it was used to relieve gastric pains (it is still manufactured by heating charcoal to very high temperatures in the presence of gases to form pores in it).

Some of its known benefits of are:

� Whitening of teeth because it removes impurities and bacteria faster

� Relieving digestive disorders

� Removing drug toxicity in cases of overdose of drugs

� Clears up acne on the skin, so is an ingredient in face washes

� Used in room purifiers as it adsorbs the stale air particles

� Used in water purification systems

� Used in wound care products to remove odors and promote disinfection

� Used in the food industry to bleach edible fats and oils.

� Ingesting it helps relieve symptoms of cholestasis in pregnant women, which is the reduced flow of bile in the bile duct, causing severe itching.

It is widely recommended for whitening teeth. In fact, one can use it directly on the teeth by dipping the toothbrush in it and brushing them like normal. After brushing one must rinse one's mouth thoroughly and spit out the rinse without ingesting it. Then it is safe. It is best to leave no trace of activated charcoal in the mouth, because it binds anything and everything to it. Necessary medication, good bacteria, it binds the bad and the good to itself. In fact, in a lighter vein, it is called black sludge as metaphorically speaking, it goes about its way collecting stuff along your digestive tract!

Some FAQs

What are the benefits of active charcoal toothpaste?

The clear benefits are it removes stains, whitens teeth, and removes mouth odor.

Is there a best form of active charcoal?

It is said that coconut charcoal is the best form. This means that the source of charcoal is not wood, or an unidentified source, but it is coconut shells.

Which kinds of brands are there for active charcoal toothpaste?

The popular brands have an active charcoal variant. Its toothpaste is also available from small scale producers of it, who carefully prepare formulations using the best organic and natural components.

What systems of medicine used active charcoal in their cures?

Ancient Chinese, Ayurveda and Western medicine have used it in their preparation of ingested medicines for thousands of years.

Does a charcoal toothpaste have an expiry date?

At least a few brands have an expiration date of three years from the date of manufacture. Active charcoal by itself retains its porous structure and has no shelf life as such.

How do the prices compare between ordinary toothpaste and charcoal toothpaste?

Charcoal toothpaste is more expensive, but not really that much more. Organic preparations, of course, are much more expensive

People using   charcoal toothpaste report whiter teeth. While some dentists recommend it, some don't. Its toothpaste is not harmful if used properly - like any other toothpaste. Rinse well after use and do not swallow!


 By Satvik Mittal


Article Source: Black Magic - Active Charcoal in Your Toothpaste

Common Tips for Healthy and Beautiful Hair

Beautiful hair adds to one's personality, whereas un-cared for and un-kempt hair can visibly mar it. Besides, healthy hairs reflect one's general health too. Below are mentioned some tips for maintaining healthy and beautiful hair:

Eat nutritious diet - Experts suggest that correct nutrition is instrumental to healthy hair growth and, conversely, many deficiencies correlate with hair loss. A nutritious diet must include enough of fruits, dark green leafy vegetables, beans, whole grains, carrots, low fat dairy products and nuts besides fatty fish like salmon, eggs and poultry. Consumption of red meat should be kept to minimum. A diet that includes all these things will provide adequate quantities of vitamins, anti-oxidants, trace elements and amino-acids essential to hair health.

Have adequate sleep daily - Besides nutritious diet, having enough sleep of 7 to 8 hours daily is essential to hair health.

Avoid stress - Stress can have adverse effects on our body. Stress can lead to hair loss as well as reduce their growth rate and make them unhealthy, so use stress management techniques to reduce it.

Minimize hair styling products - Use of harsh chemicals in some hair styling products and treatments will only spoil their growth in the long run. So, try your best to minimize their use and instead use herbal products.

Use natural products more - Aloe vera is an effective natural remedy to treat dry or damaged hair and adds shine and volume to them. It can be used in the form of gel, which is readily available in the market but be aware that most will contain additives. So, try to use a brand that contains pure aloe vera.

Use of a 2:1 mixture of curd and lemon juice is quite effective as hair conditioner. Moreover, it is natural and easily available in every home.

To add bounce to hair, use of a 1:1 mixture of warm water and apple cider vinegar on them is very effective. Rinse it thoroughly after 5 minutes to get rid of the apple cider smell.

Olive oil is great for conditioning and shine. Honey can also be combined with olive oil to make the results much better. Use them once a week or a fortnight depending on natural oiliness of hair.

Keep hair clean and free from oil - Hair wash should be quite frequent, depending on the oiliness of skin and exposure to dirt and dust. It's not good to wash them daily, because it can strip them off natural oils, which are essential for healthy hair growth. So, try to find your own balance.

Use correct shampoo and conditioner - Try to use different high quality products for a certain period of time and decide by the process of elimination the product that suits you most. Try to find a good combination of products especially designed for specific hair types.

Do not comb wet hair - Combing wet hair can break them. Use of dryer should be kept to minimum as it is likely to weaken them. It is best to let hair dry naturally, especially in the summer time.

Treat hair gently - Avoid being harsh when combing, drying or styling hair, because harsh movements can significantly damage the locks. Similarly, using very hot water for washing hair can damage their tips. Therefore, use cold or lukewarm water instead.

Give regular massage to hair - Massaging improves blood circulation and stimulates blood flow to hairs. One can use coconut oil or almond oil to massage scalp. Applying lavender oil also promotes their growth. Massage the scalp gently moving it with finger tips in circular movements.

Trim hair regularly - Snipping hair more often helps in faster hair growth and removes split ends. Trimming the lower portion of hair every six to eight weeks is always advisable as it ensures that the damage is minimal. And this promotes growth of healthy hair.

Avoid using styling tools - The biggest culprits behind damaged hair are hot tools and styling products as they reduce their thickness and sheen making them look dull and dry.

Avoid tight hairstyles - Ponytails and similar hairdos look awesome but tight hairstyles cause pressure on the roots and can lead to breakage of hair. So, try different and loose hairstyles.

The bottom line -
Good and lustrous hair is the crowning glory of one's looks. Our hectic, modern lifestyle, which includes everyday stress and pollution, adversely affects our hair health. Maintaining long and lustrous hair is not a one day task. But, conversely, it requires a proper and dedicated hair care regimen. The above tips for hair care are easy to follow and are bound to give us healthy and beautiful hair.

Good and lustrous hair are an asset for one's personality. Our modern, hectic lifestyle does a lot of damage to their health. Therefore, it entails that one should take proper care to keep them healthy and beautiful.


 By Dr. Pran Rangan


Article Source: Common Tips for Healthy and Beautiful Hair

Losing Fat or Building Muscle - It's As Simple As High-School Physics

Remember how we were taught 'Energy can neither be created nor destroyed - It can only be transformed'?

"Energy balance refers to the tendency for total energy in a system to stay in equilibrium.

Any difference or delta between total energy input and total energy expenditure, over a set period of time, will change the energy stores of the body by an equal amount."

Mathematically speaking,

Energy Input = Energy Output + Stored Energy



If Energy Input is GREATER THAN Energy Output, then Stored Energy increases.

If Energy Input is LOWER THAN Energy Output, then Stored Energy decreases.

If Energy Input is EQUAL TO Energy Output, then there is NO CHANGE to Stored Energy.

Whew. Easy, right?

So what does this have to do with losing weight or building muscle?

Actually, it has everything to do with it. Your body's appearance - the muscle and fat distribution on your body, is heavily influenced by your state of energy balance.

When your energy input is higher than energy output...

You are in an energy surplus or a caloric surplus. What does your body do with this surplus energy? Any energy that it cannot burn off through activity or body heat - will be stored on the body for use at a later time. It can be stored either as muscle or as fat, or a combination of both. We'll get back to this in a second.

When your energy input is lower than energy output...

You are in an energy deficit or a caloric deficit. This means, that your body is not receiving enough energy or calories to support all the calorie-expending-activity that is being asked of it (exercise, physiological functioning, fidgeting, flicking the remote, etc.). In these cases - the body looks to it's existing reserves - the fat and muscle that is stored on your body - to supply the extra energy that is required to make up this deficit.

So, basically, now you begin to see why energy, and therefore calories (the basic measure of energy, for those of you who forgot your Physics), are so important when it comes to changing the way your body looks. I've said it before and I'll say it again - if you want to make a change to the way you look, you HAVE to start manipulating calories.

You don't have to count them - You don't even have to know what they are all the time - but you sure as hell have to ensure you're managing that calorie balance, or you're just wasting your time.

Energy Input

So - Energy Input - is basically all the energy that you consume, in the form of food and beverages. This includes anything and everything that you ingest - so we're talking food, juice, beverages and alcohol. Every single thing that you consume contributes to the total energy intake - everything except water. Water has NO calories and therefore you could drink a billion liters of water and have no added calories on the Energy input side.

All the food and beverages that you consume basically come from one of four components, or a combination thereof.



Carbohydrates, which produce 4 calories per gram

Proteins that produce 4 calories per gram

Fats that produce 9 calories per gram

Alcohol that produces 7 calories per gram.

So if you were to analyze the macros (that's what the components above are) in everything you ate, and added up the calories produced by each of them, you'd get your total energy intake., or Energy Input.

Energy Output

Energy Output - refers to the total energy that is burnt by the body, expressed in calories. There are four major ways in which the body burns calories.

1. Body Maintenance - called BMR or RMR: The body is the biggest consumer of calories - no surprise - and this is referred to as BMR (basal metabolic rate) or RMR (resting metabolic rate). This is basically the energy that is required by the body to stay alive and keep standard physiological functions running. It makes sense, right? Your brain, your heart, your kidneys, etc - even the blood flow through your arteries - all of this requires energy, nothing happens automatically - and all of this energy consumption is collectively referred to as BMR/RMR. The bigger your body, the more your RMR - again, this makes sense - because bigger things require more energy to perform the same function.

2. Digestion of Food: The process of breaking down food requires enough energy to be called out on it's own. Basically, the body will require energy to facilitate the breakdown, digestion, absorption and excretion of food - and the amount of energy required varies quite a bit depending on what you eat. This is referred to as the Thermic Effect of Food. Typically, highly refined and processed food requires very little energy for digestion, and so they get absorbed quite easily. Natural food has more fiber and therefore requires more energy to process. And, among macros, fat has the lowest thermic effect while protein has the highest thermic effect. What this means is that you can manipulate the amount of energy you expend - simply by controlling what you eat. This is why when you try to lose weight, you are told to eat natural food that's high in protein, because you are forcing your body to burn more energy to digest the food - and therefore leaving less energy for storage as fat.

3. Exercise Activity: This is the most straight-forward component - it refers to the energy that you burn off during exercise. Any form of exercise - whether running or swimming or lifting weights - will burn calories - and this is what most people focus on when trying to lose weight.

4. Non-Exercise Activity: This is the fourth and final part of the energy output side of the equation. And it's the most commonly overlooked piece of the puzzle - it refers to all the energy that we burn outside the gym! We tend to forget that before and after we're at the gym or wherever it is that we exercise - we still have lives to live. And all of that requires energy - this could include walking up stairs, cleaning the house, doing things at the office - and many unconscious activities like fidgeting, shaking your legs while reading a book, etc. This varies tremendously from individual to individual - some people are fairly sedentary and don't burn a whole lot of calories this way, but small, hyperactive, skinny people tend to burn MASSIVE amounts of energy this way - these are the people who seem to eat a lot of food, don't work out, but seemingly NEVER PUT ON WEIGHT. It's because their non-exercise activity levels are through the roof.

Okay, Great - So What?

So now that all the theory is out of the way - what this mean for you? Simple. If you want to change the way your body looks, you need to make changes to the energy balance.

If you want to lose weight - decrease energy input or increase energy output or do both. So that means eat less food (energy input) and/or move more (energy output). Doing this will force the body to use it's existing stored energy (stored as fat & muscle tissue) to restore energy balance.

If you want to gain weight - increase energy input or decrease energy output or do both. What does that mean? - Eat more food (energy input) and/or move less (energy output). Doing this will force the body to convert the extra/excess energy as stored energy (stored as fat & muscle tissue) to restore energy balance - because energy cannot be destroyed or created, just transformed!

Now, when losing weight, you only want to lose fat, not muscle. I mean, you could lose both if you wanted to but:

1. It's less aesthetically pleasing to be just skinny - most people want to be lean and look fit, not like a bag of bones.

2. The more muscle you maintain on your body, the higher your RMR (energy output) will be, which allows you to eat more, which is always nice, right?

So, in order to get your body to focus on burning fat instead of muscle - you have to let your body know that the muscle is important - you do this by exercising and by eating protein. Exercising requires muscle tissue, and your body will realize that it needs to keep the muscle tissue intact to keep lifting loads (exercise) - and any muscle that IS lost to energy, will be replaced with the protein you consume. Now, you begin to see why people say it's so important to LIFT WEIGHTS when trying to lose weight, and not just do cardio all the time. It's to preserve muscle tissue.

Similarly - When gaining weight, you want to gain muscle, not fat.

You do this by exercising and eating protein. Same principle at work - the energy surplus that comes into the body will be preferentially directed towards muscle growth, to support all the heavy lifting you're trying to do with your body.

Exceptions to the rule

Okay - so remember how, at the beginning of the article, I said the energy balance rule would work for 99% of all people? Who does it NOT work for?

Typically, the only people who seem to have an issue with losing/gaining weight while manipulating the energy balance - are people with some sort of larger issues with their hormonal functioning. One of the biggest culprits is improper Thyroid functioning, but there are others as well. For example, when people are subject to high levels of stress, they produce a hormone called cortisol, which also messes up stuff. Having said that, it's not that the Energy Balance equation doesn't apply to them (because it does, it's a basic law of thermodynamics) - it's just that there are other factors at play that alter the efficiency of the energy in/energy out model.

Another situation is where you see extremely obese people who seem to eat very little and still get bigger. Why? Because they're special snowflakes, like their Mamas always told them?

Nope - it's because these people are so sedentary and their bodies are covered with so much fat, that their energy output is STILL lower than their seemingly small energy input. Think about it. If you ate 1000 calories in a day (not a lot) and burnt only 800 calories during the day through the various channels (RMR, digestion, etc.) - YOU WOULD STILL GAIN WEIGHT.

To quote someone who's work I read recently,

"Physics isn't just a good idea, kids. It's the Law."

Final Words

So - if you're trying to lose weight in the new year - before you try any new-fangled diet or supplement or shell out big bucks for some special program or spend hours at the gym...



Think about your energy balance. Are you staying in a deficit?

Are you working out (and burning 200-300 calories) but eliminating that deficit by eating shit that adds up to 1000 additional calories?

Are you paying lots of money for special supplements and protein powders and fat-loss pills, but still eating so much food that you are staying calorie neutral?

Are you swapping out 1 glass of cola (140 calories, primarily from sugar carbs) for 2 glasses of orange juice (220 calories, also from sugar carbs) and still not losing weight? What a surprise (sarcasm, in case you missed it)

For the guy who's trying to build muscle...



Are you killing it in the gym and pounding protein shakes but staying in calorie deficit or neutral? Remember that protein, in addition to only providing 4 calories per gram, is also very expensive to digest and so your body is burning more energy just digesting it - thereby impacting your calorie balance.

Are you constantly complaining about how you're eating a lot but actually it's all low calorie high volume food?

Are you eating enough and working out - but then you're burning a bunch of calories cycling around the place or playing basketball for 2 hours after the gym - and then wondering why you're not growing?

So - to summarize - if you're trying to lose weight or build muscle - your first goal should be to get your energy balance in the right place - in a place that supports your goal.

Once you have that under control, THEN and ONLY THEN should you start to think about the other stuff like type of food, type of exercise, frequency of workouts, supplements, etc.

And even then - when it comes to food and exercise - there's an order of importance to things - don't focus on the small stuff and ignore the bigger, more important things. Read the articles I have written (links in the resource box, below) so you can learn exactly what you need to focus on to get results.

That's it - this is the simple math behind physique transformation, and it's what works for 99% of you.

And chances are that you're in the 99%, even though your mom told you you were special.

Peace.

If you want to learn how to lose fat - read this article.

  https://www.fitbytwo.com/single-post/2016/10/03/How-to-make-a-bullet-proof-plan-for-weight-loss

If you want to learn how to build muscle - read this article.

  https://www.fitbytwo.com/single-post/2016/11/22/How-to-build-muscle


 By Nikhil Moorthy


Article Source: Losing Fat or Building Muscle - It's As Simple As High-School Physics