Carve a six-pack you can be proud of in under a month with this workout and meal plan
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Sculpting a decent four-pack requires tenacity, but it’s carving out your lower abs to get a real six-pack that really takes some dedication. And not just in the gym. It can be done at home, in the park or anywhere you’ve got a bit of room.
Even today, the tired cliche of six-packs being made in the kitchen still rings true. “You can’t out-train a bad diet,” says Phil Learney, personal trainer at The Third Space gym in London. Think about it. You can do endless reps of crunches, mountain climbers and leg raises, but if you’re not shedding the blubber that covers your muscle, they’ll never show.
So, it’s time to forget what you think you need to do to pack muscle on your midriff and combine Learney’s simple nutritional rules, below, alongside his precisely calibrated workout routine to get great six-pack-figure definition in just four weeks. We’re not joking.
Nail Your Diet, Nail Your Six-pack
Use Learney’s 10 simple nutritional tenets to supercharge your core musculature. “Employ these dietary changes and you’ll spark up your metabolic rate and get your mid-section functioning correctly,” he says. Using the tips below, getting a six-pack is qeasier than you think.
Avoid refined and processed foods wherever possible.
Try to eat six times a day – around every three hours.
With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean meats.
Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.
For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or sprouted bread – and a piece of fruit.
For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.
For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.
Drink lots of water.
Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.
Consume one of these post-workout shakes as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. “This stabilises your hormonal system to enable tissue regeneration and keeps blood sugar stable,” explains Learney.
Chocolate Avocado Smoothie is extra creamy, vegan, nutrient-dense & packed with chocolate flavor! It surely is a healthy & decadent start to your morning!
If you came here reading the word ‘chocolate’ then you will not be disappointed! This recipe is oozing with chocolate and is super creamy thanks to the avocado! You will love this beverage all the more when I tell you that you can have this chocolate for breakfast and enjoy it guilt-free. I got this idea of making this smoothie from a Chocolate Avocado Mousse we has the other day at a newly opened vegan restaurant in Orlando. It was our customary date-night as KR wanted us to check out this new restaurant in town. Both of us love to support and encourage small business owners that dare to dream and bring to life their vision. In fact, we always look for such restaurants that are family owned or have a specific theme whenever we are on a date-night. This particular one that we went to had a very interesting menu. It was one-of-a-kind vegan restaurant and I was pleasantly surprised to notice that it was running in full capacity. I didn’t know there were so many in Orlando ready to try a vegan cuisine! While waiting for our table, I began chatting with some of the guests and got to know that some even though some of them were meat eaters, they were very much interested to try vegan food.
We tried a couple of new things from their menu and were very satisfied with the quality of food, taste and service. Especially the Jack-fruit burger and Lentil Quinoa Salad that they had on the menu became an instant favorite and KR couldn’t stop raving about the vegan chocolate avocado mouse that he had for dessert! What I noticed about the menu was that each item was very well planned and unique. I loved the idea of combining chocolate and avocado and made a mental note to self to try this combo in some recipe. Smoothie was my first obvious choice and therefore on my next grocery shopping trip, I ensured that I pick up avocados and bananas. There are many nutritious ingredients I have used to prepare this Chocolate Avocado Smoothie! We all know how healthy and delicious a banana is but I have never been a fan of it! In fact, as a child I hated it! Even today, I can only consume it if in a smoothie. My dad would always have a banana post a meal because he would say that its good for digestion. Later I got to know that they are great for weight loss as well. It’s a fiber rich fruit which also contains many powerful antioxidants. You know what is the best thing about this fruit? It contains no fat!
I therefore wanted to pair it with a fruit that is full of good fat – Avocado. I was introduced to this wonder fruit only when I moved to US, 6 years ago. Until then I had never heard of this fruit and its benefits. Avocados do not contain any cholesterol or sodium and are low in saturated fat, making it a very nutritious fruit. It has more potassium than bananas and is also rich in fiber. Personally, I think an avocado has no taste of its own but when used in any recipe, it gives a creamy texture to the dish. Not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that we are eating. My other hero ingredient in this smoothie is chocolate! Contrary to popular belief, dark chocolate is actually good for you. But you know, you have to buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. Chocolate contains a decent amount of soluble fiber and is loaded with minerals. When all these ingredients come together, they make one delicious smoothie! I make smoothies everyday and I kind of know how to nail the perfect smoothie by now. Let me share with you some tricks and tips to make that perfect smoothie.
One trick is to start the blender at a low-speed first and then gradually increase the power. This makes the blades work better and break down the ingredients evenly. Also layering the ingredients in the correct order is key to the silkiest, richest blends. The trick it to add the liquids in first as that will keep the blades lubricated and keep the solids moving. Next to be added should be the greens (if using any). They will blend seamlessly rather than roughly tear up and float on top. Your frozen ingredients and other solids should go next. The liquid at the bottom will absorb the pureed solids. I always prefer adding frozen fruits than ice cubes in smoothies ice waters down the flavor and texture. Now let me show you how to make this super delicious Chocolate Avocado Smoothie at home! All you need is a good blender and a couple of ingredients. Add any non dairy milk to a blender along with soaked chia seeds and water. Scoop out an avocado and add it to the blender followed by a chopped banana. Then add dark chocolate powder, dates, protein powder and chocolate syrup to the blender. Blitz together to make a smooth and creamy smoothie. Serve immediately. Just one glass is enough to keep you full for a long time.
Ingredients 1x2x3x
3/4 cup non dairy milk
1/2 cup water
1 tbsp chia seeds
1 avocado
1 banana
1 scoop protein powder
1 tsp chocolate syrup
1-2 tbsp dark chocolate powder
1-2 dates
Instructions
Add any non dairy milk to a blender along with soaked chia seeds and water. Scoop out an avocado and add it to the blender followed by a chopped banana. Then add dark chocolate powder, dates, protein powder and chocolate syrup to the blender. Blitz together to make a smooth and creamy smoothie. Serve immediately.
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Being sick, even when you’re home in bed, isn’t fun. The combination of body aches, fever, chills, and nasal congestion can be enough to make anyone miserable.
There are plenty of home remedies that can alleviate your symptoms and get you back to normal. If you still feel sick after a few weeks, make an appointment with your doctor. If you have trouble breathing, have a rapid heartbeat, feel faint, or experience other severe symptoms, get medical help sooner.
Keep reading to see what cold and flu remedies you can conjure up at home.
Chicken soup may not be a cure-all, but it’s a great choice when you’re sick. Research suggests that enjoying a bowl of chicken soup with vegetables, prepared from scratch or warmed from a can, can slow the movement of neutrophils in your body. Neutrophils are a common type of white blood cell. They help protect your body from infection. When they’re moving slowly, they stay more concentrated in the areas of your body that require the most healing.
The study found that chicken soup was effective for reducing the symptoms of upper respiratory infections in particular. Low-sodium soup also carries great nutritional value and helps keep you hydrated. It’s a good choice, no matter how you’re feeling.
Honey has a variety of antibacterial and antimicrobial properties. Drinking honey in tea with lemon can ease sore throat pain. Research suggests that honey is an effective cough suppressant, too. In one study, researchers found that giving children 10 grams of honey at bedtime reduced the severity of their cough symptoms. The children reportedly slept more soundly, which also helps reduce cold symptoms.
You should never give honey to a child younger than 1 year old, as it often contains botulinum spores. While they’re usually harmless to older children and adults, infants’ immune systems aren’t able to fight them off.
Find a variety of honey on Amazon now.
Garlic contains the compound allicin, which may have antimicrobial properties. Adding a garlic supplement to your diet might reduce the severity of cold symptoms. According to some research, it might even help you avoid getting sick in the first place.
More research needs to be done on the potential cold-fighting benefits of garlic. In the meantime, adding more garlic to your diet probably won’t hurt.
Native Americans have used the herb and root of the echinacea plant to treat infections for more than 400 years. Its active ingredients include flavonoids, chemicals that have many therapeutic effects on the body. For example, flavonoids can boost your immune system and reduce inflammation.
Research on the herb’s effectiveness at fighting the common cold and flu has been mixed. But one review suggests that taking echinacea may lower your risk of developing the common cold by more than 50 percent. It may also reduce the length of a cold. If you’re a healthy adult, consider taking 1 to 2 grams of echinacea root or herb as a tea, three times daily, for no longer than one week.
Vitamin C plays an important role in your body and has many health benefits. Along with limes, oranges, grapefruits, leafy greens, and other fruits and vegetables, lemons are a good source of vitamin C. Adding fresh lemon juice to hot tea with honey may reduce phlegm when you’re sick. Drinking hot or cold lemonade may also help.
While these drinks may not clear up your cold entirely, they can help you get the vitamin C that your immune system needs. Getting enough vitamin C can relieve upper respiratory tract infections and other illnesses.
Probiotics are “friendly” bacteria and yeast that are found in your body, some foods, and supplements. They can help keep your gut and immune system healthy, and research indicates that probiotics may reduce your chance of getting sick with an upper respiratory infection.
For a delicious and nutritious source of helpful bacteria, include probiotic yogurt in your diet. Besides its potential benefits for your immune system, yogurt is a healthy snack that provides plenty of protein and calcium. Look for products that list live bacteria on the label.
Salt water
Gargling with salt water may help prevent upper respiratory infections. It may also decrease the severity of cold symptoms. For example, it may ease sore throat pain and nasal congestion.
Gargling with salt water reduces and loosens mucus, which contains bacteria and allergens. To try this remedy at home, dissolve 1 teaspoon of salt in a full glass of water. Swish it around your mouth and throat. Then spit it out.
Vapor rub
You might not like the smell, but some old-fashioned topical ointments, such as vapor rub, appear to reduce cold symptoms in children older than 2 years. Just one or two applications before bed can help open air passages to combat congestion, reduce coughing, and improve sleep. Vapor rub is gaining traction among some doctors who encourage parents to avoid giving over-the-counter cold medicines to young children because of unwanted side effects.
Humidity
Influenza thrives and spreads more easily in dry environments. Creating more humidity in your home may reduce your exposure to this flu-causing virus. Increased humidity may also reduce nasal inflammation, making it easier to breathe when you’re sick. Temporarily adding a cool mist humidifier to your bedroom may help you feel more comfortable. This is especially true in winter, when dry indoor heat can exacerbate your symptoms. Adding a few drops of eucalyptus oil might also stimulate your breathing.
Get a humidifier online and start breathing easier.
Remember, the water used in humidifiers needs to be changed daily to stop mold and other fungi from growing. For the same effect without a humidifier, take a long shower or linger in a steamy bathroom.
Warm baths
Sometimes you can reduce a child’s fever by giving them a warm sponge bath. Warm baths can also reduce cold and flu symptoms in adults. Adding Epsom salt and baking soda to the water can reduce body aches. Adding a few drops of essential oil, such as tea tree, juniper, rosemary, thyme, orange, lavender, or eucalyptus, may also have a soothing effect.
There are many ways that people treat their cold and flu symptoms with home remedies. Some of those remedies may seem a bit weird, but there are people and communities that swear by their effectiveness. To learn more about the oddest options out there, check out the weirdest cold treatments from around the world.
If you want to avoid getting sick altogether, you should proactively boost your immune system. For that, learn our secrets to never getting sick.
Lemon is a yellow or pale-yellow fruit, which is botanically a berry and it is used in numerous cuisines and food preparations. The tangy and refreshing juice of this fruit is commonly used as a food ingredient in both home and commercial cooking.
The rind or the outer skin of lemon is used to enhance the flavor of the food while cooking. It is also a major source of commercial
essential oil and aroma compounds. Lemon is an important medicinal plant that is native to Southeast Asia. Each part of the lemon plant possesses therapeutic properties. (1)
What is Lemon?
Lemon is a fruit of Citrus X limon plant. It is also
known as Nimbu in Hindi. It belongs to Rutaceae (rues) family and
Citrus L. (citrus) genus. Lemon juice is commonly used in ayurveda for detoxifying
various natural ingredients making some formulations that improves appetite and
digestion.
Health Benefits of Lemon
The most important health benefits of lemon are given below:
Help You Lose Weight
The lemon water diet is quite popular for its weight loss effect. Research has found that making
lemon a part of your daily diet suppresses diet-induced obesity.
Plant polyphenols present in lemon increase the activity and expression of genes that are involved in the breakdown
of fat. These genes prevent the storage of fat in the body and thus, help in fat loss.
One interesting study found that supplementation with lemon
polyphenols helped in reducing the visceral and subcutaneous fat.
The natural compounds present in lemon also suppress the appetite and reduce the hunger pangs. This decreases the entry of extra calories into the system.
Hence, lemon juice or lemon water promotes weight loss by promoting satiety and hydration. But, replacing meals with lemon water can be harmful to health.
Supports Heart Health
Studies have reported that this small, tangy and refreshing fruit is mother nature’s gift to protect your heart. Lemon keeps the heart
healthy by reducing the risk factors that give rise to heart diseases like:
High blood pressure- Lemon juice reduces pressure on the inner walls of the arteries and helps in
smooth blood flow all throughout the body. Besides this, you can reduce your salt intake by replacing salt with fresh lemon juice in food preparations.
Altered lipid profile- Adding lemon juice to food preparations or drinking lemon water in addition to a low-fat diet prevents deposition of fat and cholesterol in the body. Vitamin C present in
lemon also inhibits oxidation of LDL and prevents clogging of the arteries.
Besides this, plant compounds present in lemon help in reducing fibrinogen levels, which in turn decreases inflammation and prevents
clot formation in the arteries.
Hence, adding lemon juice to water or healthy food preparations on a daily basis may keep cardiovascular diseases at bay. (4, 5)
Prevents Kidney Stones
Kidney stones or nephrolithiasis is a relatively common disease. The citric acid present in lemon inhibits the formation of kidney stones by preventing the urine from becoming too acidic. It also prevents the development of mineral crystals into kidney stones.
Hence, adding fruits like lemon, which is an excellent source of citric acid, is an effective way to prevent and treat kidney stones.
An interesting study found that half a cup of lemon juice provides a daily amount of citrate comparable to that of a standard daily dose
of citrate medications. Hence, one way to limit kidney stone formation is the intake of lemon juice. (6, 7)
Controls High Blood Pressure
Lemon is a health-promoting fruit that suppresses high blood pressure. Such an effect of lemon is attributed to the presence of flavonoids
in it.
Studies have observed that daily lemon intake has an inverse relationship with blood pressure, which means a regular intake of lemon juice
helps in lowering blood pressure in individuals with hypertension.
The citric acid in lemon juice enhances the absorption of calcium and magnesium from the foods. These minerals help in lowering the blood pressure by dilating the arteries. This makes sure that the blood flows smoothly without putting any pressure on the inner walls of the arteries. It soothes and maintains the flexibility of blood vessels and arteries, thus lowering high blood pressure.
This is why you should add lemon to your low sodium diet. (8)
Improves Iron Absorption
Lemon juice improves iron absorption from the diet and
treats iron deficiency anemia, says research. Citric acid lowers the pH of the small intestine, binds with iron and prevents
it from forming iron compounds that cannot be absorbed. Hence, it converts iron
into a form that can be easily absorbed. Thus, lemon juice makes iron available for absorption.
Besides this, citric acid in lemon juice enhances the
secretion of gastric acid, which further promotes iron absorption. Therefore,
it is suggested to squeeze lemon juice on spinach soup or spinach veggie to boost the iron absorption. If you are taking
iron pills, take it with a glass of lemon water. (9)
Fights Acne
Lemon is one amazing fruit that can fight acne and give you clear and glowing skin. Propionibacterium acnes
is bacteria that is responsible for causing acne.
Research has observed that plant compounds present in lemon
possess an anti-bacterial property that prevents the multiplication and growth of P. acnes.
Besides this lemon contains ascorbic acid, that fight
against acne. Moreover, applying lemon juice on the skin helps in the removal
of excess oil and dead cells. Lemon juice is a detoxifying agent that treats
acne when taken orally.
It cures constipation, improves digestion and reduces infections.
Thus, a clean gut keeps the skin clear and glowing. Hence, oral as well as
topical application of lemon juice improves skin health and fights acne. (10)
Different Ways to Add
Lemon to Your Diet
Salad Dressing: Make
healthy salad dressing at home with lemon juice. Lemon juice adds a fresh and
tangy flavor to the salad.
Make sure you eat the salad fresh.
Lemon Tea: Drinking a cup of lemon tea improves digestion and
relieves flatulence and bloating. Add 2 cups of lemon tea to your daily diet.
Curries and Soups: Squeeze some fresh lemon juice on soups and
curries. In Indian restaurants, lemon pieces are often served with Indian food
preparations to enhance the flavor of the food.
Lemon-Based Desserts: Freshen up your dessert menu with these delicious lemon recipes like lemon
tart, lemon pie, lemon cakes, and lemon bars.
Lemon Marmalade: Slather
up some lemon marmalade
on your hot buttered toast.
Cool and Refreshing Treats: Lemon treats are a perfect way to refresh your system on a hot
summer day. Some options are- lemon yogurt, lemon ice cream, lemon parfait, and lemon gelato.
Drink It Up: Homemade lemonade or nimbu pani is a great way
to provide vitamin C to the body. This refreshing beverage is a perfect drink
for a hot summer day.
Who Should Consume Lemon?
All healthy individuals can enjoy the tangy and refreshing
flavor of lemon.
If bad breath is your problem, lemon is the best solution
for you. The acid present in lemon juice neutralizes the odor and freshens up
your mouth. If you are out of mints and gums, then reach out for a lemon.
Adding lemon juice to iron-rich foods improves the
absorption of iron in the body. Hence, if you have iron-deficiency anemia,
increasing your intake of iron-rich foods is not the only solution. Add lemon
juice also to such foods for better bioavailability of iron.
Vitamin C and other antioxidants present in lemon juice fight
inflammation and oxidative stress. Vitamin C is a natural antioxidant that
neutralizes free radicals and fights oxidative stress. Hence, adding lemon
juice to your diet is a great way to keep oxidative stress-related disorders at
bay.
If you have a history of kidney stones or if you are prone
to kidney stones, lemon juice or lemon water may be the best beverage for you.
Lemon juice contains citrate, which prevents the formation of kidney stones.
Lemon is also a great food ingredient for individuals with cardiovascular
diseases, high cholesterol levels, and
hypertension. It lowers LDL cholesterol level, prevents its oxidation and
inhibits the formation of clots in the arteries. Hence, fresh lime water
(without sugar) is an excellent drink to keep your heart healthy. (11)
Who Cannot Consume Lemon?
Overconsumption of lemons can wear away the enamel of your teeth. This may lead to tooth
discoloration and tooth sensitivity. Such action is due to the high acidic nature of lemons.
Excess lemon intake can worsen the symptoms of GERD and
gastric ulcers. Because lemons are acidic in nature, eating too many lemons can trigger heartburn in such
individuals.
Lemon intake may not be suitable for individuals with canker
sores or small sores in the mouth. Intake of lemon or any other citrus fruit in
this situation may worsen it. Hence, it’s
best to avoid acidic foods.
How much Lemon should You
Consume in a Day?
All healthy individuals can consume 1-2 cups of diluted lemon water, which is
prepared from 5 to 10 ml lemon juice. Lemon is nutritious and beneficial for health but consuming it in excess
amount may have some ill effects. Make sure you do not consume the juice of more than 2 medium-sized lemons per day.
Above is an example of a 7 days meal plan. You should change foods according to season and country. Always remember – include fruits and vegetables that are grown in your country and in season.
You can also include raw vegetables and fruits of different
categories in place of juices in mid-day meal (lunch).
Ayurveda has two provisions for mealtimes. It recommends:
One Time a Day Meal Plan.
Two Times a Day Meal Plan.
So, you need to choose which plan is best for you.
One Time A Day Meal Plan
This diet plan is explained by Sushruta Samhita.
When to Eat
If you follow the One Time A Day Meal Plan, Sushruta Samhita describes the different times to eat according to the difference between day and night hours (seasons).
Because Pahar time change according to sunrise and sunset each day, you need to check it in each season and in your place of living.
During Long Nights and Short Days, Days’ Pahar are shorter.
During Short Nights and Long Days, Days’ Pahar are longer.
During Equal Nights and Equal Days, Days’ Pahar are equal.
Therefore, nowadays it is not practicable. The time should remain the same. So, your body clock adjusts accordingly.
Which time should be best for one mealtime?
In my opinion, 12:00 pm to 2:00 pm is the best time for one mealtime. It fits almost every season.
Indications
One Time A Day Meal Plan is best for people:
People who want more mental clarity and have a goal to achieve a high level of spiritual insight.
People suffering from Lifestyle Disorders and Kapha Diseases.
Lifestyle disorders include:
Obesity.
Heart diseases.
Hypothyroidism.
Polycystic ovarian syndrome (PCOS).
Atherosclerosis.
Stroke.
Diabetes.
Hypertension.
Colon cancer.
Blockage in blood vessels.
Contraindication
You should not follow this plan if you suffer from any of the following:
Malnutrition.
Underweight.
Vata Diseases.
Increased Pitta Disorders.
Children.
Pregnant women.
Two Times A Day Meal Plan
Two Times A Day Meal Plan is also described by Sushruta Samhita. It is also indicated in Ashtanga Hridaya. It is well-explained in Bhava Prakash and Yoga Ratnakara.
(Meanings: Taking foods less than the required quantity causes loss of strength and you will not get a feeling of satiety. If you take food in excess than required, it causes laziness, bloating, and loss of digestive fire. Thus, you should take food in theproper amount two times in the morning and evening considering Dosha and Kala – time).
When to Eat 2 Meals
According to Ayurvedic literature, timings for morning and evening mealtimes should be:
At One and quarter Pahar in the morning (i.e. approx. 3 hours 45 minutes after sunrise).
Between the 3rd and 4th Pahar of day in the afternoon or approx. 3 hours before sunset. (i.e. around and after 3:00 pm).
(Reference: An English Translation of The Sushruta Samhita, Part 1, Sutra Sthana, Chapter 46, Page No. 558 (bottom comment by author), edited and published by Kaviraj Kunjalal Bhishagratna).
According to the above points, Ayurveda does not recommend eating food before sunrise and after sunset.
Which time should be best for 2 Mealtimes?
In my opinion, the following schedule should be best for Two Times a Day Meal Plan.
First Mealtime
8:00 am to 10:00 am
Second Mealtime
3:00 pm to 5:00 pm
What if food is not properly digested?
प्रातराशे त्वजीर्णेऽपि सायमाशो न दुष्यति। अजीर्णे सायमाशे तु प्रातराशो हि दुप्यति॥३९॥ (AS.S.Ch 11)
According to Ashtang Sangraha, there is no problem if you eat an evening meal on schedule time though your morning meal is not properly digested. But you should never eat a morning meal until you have digested the previous day’s evening meal. In the morning, you should eat when you feel appetite and your bowel gets clear.
Indications
Two Times A Day Meal Plan is best for people:
All healthy people.
Children.
Pregnant women.
People who want to avoid diseases.
People suffer from any disease – Vata Diseases, Pitta Diseases or Kapha Diseases.
So, this diet plan can be followed by anyone regardless any diseases or health condition.
Note: In my opinion, these rules should apply to eating grains, cooked foods and heavy foods. So, you can drink water and eat fruits and uncooked raw vegetables any time during the day (but after sunrise and before sunset or between 8:00 am to 5:00 pm).
Sculpting a decent four-pack requires tenacity, but it’s carving out your lower abs to get a real six-pack that really takes some dedication. And not just in the gym. It can be done at home, in the park or anywhere you’ve got a bit of room.
Even today, the tired cliche of six-packs being made in the kitchen still rings true. “You can’t out-train a bad diet,” says Phil Learney, personal trainer at The Third Space gym in London. Think about it. You can do endless reps of crunches, mountain climbers and leg raises, but if you’re not shedding the blubber that covers your muscle, they’ll never show.
So, it’s time to forget what you think you need to do to pack muscle on your midriff and combine Learney’s simple nutritional rules, below, alongside his precisely calibrated workout routine to get great six-pack-figure definition in just four weeks. We’re not joking.
Nail Your Diet, Nail Your Six-pack
Use Learney’s 10 simple nutritional tenets to supercharge your core musculature. “Employ these dietary changes and you’ll spark up your metabolic rate and get your mid-section functioning correctly,” he says. Using the tips below, getting a six-pack is qeasier than you think.
Avoid refined and processed foods wherever possible.
Try to eat six times a day – around every three hours.
With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean meats.
Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.
For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or sprouted bread – and a piece of fruit.
For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.
For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.
Drink lots of water.
Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.
Consume one of these post-workout shakes as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. “This stabilises your hormonal system to enable tissue regeneration and keeps blood sugar stable,” explains Learney.
How to Get a Six-pack: Your Ultimate Abs Workout for Core Strength
Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for four weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.
Your total workout each day should last 45 minutes. Fill in any spare time you may have after completing the circuits with some uphill treadmill walking to complete a 45-minute slot. Keep your rest periods tight and focus on technique rather than speed.
1. Overhead Squats
Why: “This exercise has a high metabolic output as multiple joints are used. It fires the midsection through stabilising the weight above the head while simultaneously lengthening the midsection.” How to get six pack abs? Compound movements are key.
How: Grab a barbell with palms facing down and hands almost at the ends of the bar. Lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. This is your start position.
Keeping your arms straight and taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position. Repeat, then lower the bar under control after you’ve finished all your reps.
Sets: 3-4
Reps: 20-30
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and make the bench an inch lower.
2. Prone knee to Opposite Elbow
Why: “This statically stabilises the midsection much like the plank but adds the element of internal hip rotation to work your obliques and mobilise your hip flexors.”
How: In a push-up position, rotate your right knee underneath your body to try and touch the opposite elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. That’s one rep
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep.
3. Prone Knee to Outside Same Elbow
Why: See above.
How: In a push-up position, lift your right knee up towards your right elbow – trying to land it on the top of the elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. That’s one rep.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep.
4. Press-ups
Why: “These continue the static work on your midsection while working the pecs, deltoids and triceps, too.”
How: Do as many standard push-ups as you can. If you’re seriously flagging, drop your knees to squeeze out some box push-ups for a set of 15.
Sets: 3-4
Reps: 15
Rest: 30 seconds
Crank it up for weeks three and four: More full push-ups. Less box push-ups.
5. Swiss Ball Hamstring Curls
Why: “These fire the posterior chain and make the hamstrings and glutes work hard.”
How: Lie on your back with a Swiss ball positioned underneath the heels of your straight legs. Keep your hips up off the floor, stabilise with your glutes and curl your heels to your bum. Return and repeat.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and return the ball to its starting position using only one leg.
6. Split Lunge/Overhead press
Why: “Again, your midsection is fired through stabilising the weight above your head and the use of multiple joints means a high metabolic output.”
How: Hold a dumbbell on each shoulder and set up a lunge position. Move your back knee to the floor in a forward lunge and as you reach the end of the movement press both dumbbells above your head.
Sets: 3-4
Reps: 10-15 seconds
Rest: 30 seconds
Crank it up for weeks three and four: Press the dumb-bells above your head before you begin the exercise. Then perform the lunge, keeping the weights above your head for the whole movement.
Uphill Treadmill – Walking
Once you’ve completed three circuits of the previous six exercises, get on the treadmill until your total session time hits 45 minutes.
Why: To burn additional fuel once your glycogen levels are depleted. Stopping at the 45-minute mark ensures you preserve the use of muscle tissue as fuel.
How: Set an incline for as hard a setting as you can manage and start walking. Do not run. “This workout has a lot of muscular stress around the lower limbs and the impact of running when these are fatigued is not good.”
Crank it up for weeks three and four: Walk faster on an even steeper incline. Do it even if you only have a few minutes left in your designated 45.
Do you want to avoid all diseases in your life? Do you want to live a healthier, happier and longer life?
If yes, this article is going to be an important asset in your life. The facts that I will discuss in this article will help you to stay healthy and happy forever. It will further help to prevent all types of mental as well as physical ailments in your life. The tips in this article are based on ayurvedic principles.
What is Dinacharya?
Dinacharya (दिनचर्या) refers to ayurvedic daily routine recommendationsthat educate how to live a healthier, happier and longer life and avoid all diseases.
Ayurvedic Daily routine helps in maintaining balance and harmony in your body and nature by regulating your biological clock and advocating a healthy lifestyle. It also helps in proper digestion, absorption, and assimilation of food. The discipline that you adopt in daily routine also improves self-esteem, brings happiness and promotes longevity.
Ayurveda recommends waking up early in the morning. According to ayurveda, you should wake up 96
minutes (around 1.5 hours) before sunrise. It is called Brahma Muhurta in ayurveda and yoga science. This is the perfect time for waking up for a healthy person.
However, the time of sunrise may vary according to season and country. So, you should fix your time for waking up for supporting the rhythm of your biological clock. For example, if you are living in India, then 4:30 am is a perfect time to wake up for healthy people.
Timings can be changed according to your body’s requirement during disease. If you suffer from any Kapha Disease, then you must get up by 4 am in the morning.
If you suffer from any Pitta Disease, then you should wake up before 5 am.
If you suffer from any Vata Disease, then you should wake up by 5:30 am in the morning.
Children, pregnant women, and aged people may require more rest, so they can get up just before sunrise.
However, if you don’t suffer from any disease and want to keep yourself healthy and happy, you should wake up by 4:30 am in the morning. If you cannot get up so early, you should try to wake up as early as possible, but you must wake up at least before
sunrise.
Don’t sleep for a longer duration after sunrise, otherwise, the stool in the bowel starts spoiling your
health. It will start causing gas, bloating, acid reflux, and several other diseases later in the day. If you don’t experience these symptoms yet, they may appear later in your life.
Expressing Gratitude
Yoga Ratnakar recommends you
should express your gratitude toward God by
reciting its name for 1-2 minutes immediately after waking up.
You can meditate for 1 –
2 minutes and feel the surroundings and nature. You can also do prayer. If you
want to do prayer, it should be in your own words.
The most important thing
when you do any of these rituals, you should feel happiness, peacefulness and
kindness in your mind and keep a sweet smile on your face. This thing is more
essential for living a stress-free life and improving your memory, intelligence,
mental capabilities and analytic skills.
Evacuation
शरीरचिन्तां तिर्वर्त्य कृतशौचविधिस्ततः॥१॥
After waking up, you will
feel the urge for urination and bowel
evacuation. Follow your urge and rush to the toilet
for evacuating your bowel and urinary bladder. In most people, this is an autonomic
reflex for a bowel movement and urination in the morning. This urge should
commence on its own. Do not force to evacuate the bowel. Sometimes, you may
need to walk a few steps before getting this urge.
If you suffer from
constipation or you don’t get the natural
urge in the morning, you must treat it with healthy foods and Triphala Rasayana. In such
cases, you should follow the rules of Vagbhata’s Triphala Rasayana. According
to him, you should take 3 grams Triphala Churna along with 2.5 grams of ghee and 5 grams of honey in the evening after
taking the evening meal. Following this
Rasayana, you will start getting a bowel
evacuation urge in the morning. You can continue this Rasayana throughout life. Because Triphala
contains powder of three fruits – Amla (आंवला), Behera
(बहेड़ा) and Harad (हरड़), which also provide
nourishing and antioxidant benefits like other fruits. It also helps in the
prevention of several diseases.
After evacuating bowel
and urinary bladder, wash your hands and face with cold water. It can be your
tap water or water kept in an earthen
pot.
Ayurveda also recommends
washing face with medicated water or milk. I will discuss this in my later articles.
You should also wash your hands before and after eating food, after cleaning nasal discharge and dried rheum from eyes and after touching hair or another person and after returning home.
Wash Hands
Wash your hands after immediately after waking up and after evacuation helps to reduce the likelihood of diseases.
5 Minutes Meditation
After passing the urge for urination and bowel movement, you must
meditate for 5 minutes. Our mind has three states:
Elevated
State – Happiness.
Neutral State
– Pure State of Mind.
Suppressed
State – Sadness.
Meditation restores your neutral
state. The neutral state is a pure state of your mind. It is beyond happiness
and sadness.
The best time to restore the neutral
state of mind is before sleep at night and after waking up in the morning.
Meditation before sleep helps to release whole day stress
and restores the neutral state of the mind. It prevents all stress disorders,
depression, and anxiety in your life. It helps you to sleep better.
Psychology says the first-morning
thought affects your whole day. So, meditation after waking up helps you to get
positive energy and make your day more constructive, joyful and energy fulfilling.
Drinking Water
Acamana: Sipping Water
Vagbhata in Ashtanga
Sangrah recommends Acamana. Acamana is an ancient ritual of
sipping water on a specific occasion. He recommends sipping a small amount of
water:
After getting
up from sleep.
After
sneezing.
After taking a
bath.
At the beginning
and end of meals.
At the commencement
of worship.
After traveling.
After the
usual daily activities.
How much water should
I take for Acamana?
The water that you can
hold in one hand making a concavity with your fingers and palm, you should take
it for Acamana.
Ushapan: Drinking Water in Morning
Drinking water in the
morning in large quantity is not written in Dinacharya by Charak, Vagbhata and Sushruta. It is mentioned by Nighantu
Ratnakar in Rasayana Chapter. Drinking water in the morning is a kind of
ayurvedic water therapy, which helps to prevent and manage several diseases.
So, it is called Rasayana (rejuvenation therapy). Here is a brief introduction:
Timing of Drinking Water in the
morning
Dawn – a few minutes (about 20-30
minutes) before sunrise.
Water quantity
8 Anjali #
Contraindications
During panchakarma, Chest
injuries, excessive hiccup, loss of appetite due to Kapha and Vata disorders,
indigestion, abdominal heaviness or stiffness.
# Anjali means concavity formed by adjoining both hands. 8 Anjali means the quantity of water that you hold 8 times in the concavity formed by adjoining both hands. For example, if you can hold 50 ml water in 1 Anjali, then your drinkable water recommendation is 400 ml. The amount of water varies person-to-person.
Read More: Ushapan – Drinking Water in the Morning According to Ayurveda
Cleaning the Teeth
Use plant twigs or herbal tooth powder. Do not use any
toothpaste.
Most people are using
toothpaste, but ayurveda don’t recommend it. Ayurveda recommends the use of
plant twigs or herbal powder for cleaning teeth.
Ayurveda recommends the
use of astringent, bitter and pungent tree stems (twigs). You can use any of
the following plant twigs:
Tree Twigs
Most suitable for Body Type
Bargad (वट or बरगद) – Banyan – Ficus benghalensis
Kapha and Pitta
Asana (आसन or
साज) – Terminalia alata
Kapha and Pitta
Arka (अर्क)
– Calotropis procera
Kapha
Khadira (catechu) – Acacia catechu
Kapha, Pitta and Vata
Karanja – Pongamia pinnata
Kapha and Vata
Karavira – Nerium indicum
Kapha
Sarja -Vateria indica
Pitta and Vata
Irimeda (Sweet acacia) – Acacia
farnesiana
Pitta and Kapha
Apamarga (अपामार्ग) – Achyranthes aspera
Kapha and Vata
Malati (मालती) – Aganosma heynei
–
Arjuna – Terminalia arjuna
Pitta and Kapha
Babul (Kikar) – Acacia
arabica
Pitta and Kapha
Neem – Azadirachta
indica
Pitta and Kapha
The twig should be
straight, soft and healthy and without knots and leaves. The thickness of twig should be around that of your
little finger. Tree twigs should be
collected from the unpolluted area. They
must not be foul smelling, sticky to teeth or dry.
Khadira stems can be used
by anyone. A person with Pitta Body Type can use twigs of neem or arjuna tree. People with Vata-Pitta body type
should use a stem of banyan (Bargad) tree. Vata body type people can
use Khadira stem or Apamarga. twigs. People with Kapha body type should use
Karaj stem. You can select the most
suitable plant twigs for you according to the above
table.
You can check your body type for free here: Ayurvedic Body Type Test.
Children should use the stem of the licorice
(Mulethi) plant.
People with Vata and Pitta body type can also use licorice stem. Neem or
catechu (Khadira) stems provides additional benefits for people suffering from
skin diseases.
Contraindications of Teeth Cleaning with
Twigs
Who should not use tree
twigs?
People suffering from the
following diseases should not use plant twigs for cleansing the teeth:
Indigestion.
Vomiting.
Severe breathing trouble.
Persistent cough.
Fever.
Facial paralysis.
Excessive thirst.
Mouth ulcers.
Heart diseases.
Eye diseases.
Diseases related to head.
Ear disorders.
In such cases, tooth
powder should be used for cleaning the teeth.
Tooth Powder
We can understand, it is
not possible for everyone to collect fresh plant twigs on a daily basis. So, ayurveda also provides a solution for it. You can use herbal tooth
powder. Please do not use marketed products. It is better to prepare your tooth
powder at home. Here is a recipe:
Note: In the case
of children, you can also add 25 grams of Yashtimadhu (Mulethi) Powder
in this formulation.
How to Use Tooth Powder
Take a small amount of tooth powder in your hand.
Add some water or honey in it to make a paste.
Now, do gentle massage of teeth and gums with this paste for 3 to 5 minutes.
Then gargle with warm water and clean your mouth.
If you suffer from pyorrhea or any gum or dental problems, then mix this powder in mustard oil instead of water or honey.
How Many Times Should You Clean Your Teeth?
According to Ayurveda, you should clean your teeth 3 times a
day.
In the morning after evacuating bowel and urinary bladder.
After morning meal.
After evening meal.
Check Here: How to Make Herbal Tooth Powder at Home
Gum Massage
After cleaning teeth, you
should also do massage of gums with the fine herbal powder made of Kuth (Saussurea Lappa), Triphala, Trikatu and Trijataka.
How to Use
Mix all ingredients in a given ratio.
Then take 3 grams of this powder and add
sufficient honey to it.
Mix this powder with honey to make a thin paste.
Apply this paste on gums and do gentle massage
with the index finger for 3 to 5 minutes.
Note: If you use herbal tooth powder as recommended
above, then you do not need this powder. Because herbal tooth powder can also
be used for gums.
Cleaning Tongue
According to ayurveda,
you should clean your tongue using tongue scraper made of copper, silver or
gold. You can also use tongue cleaner made of wood or plant twig.
However, tongue scraper made of gold is considered best, silver
is better, and copper is good. You can use any. Tongue cleaner made of copper
and silver are easily available. You can buy any according to your
affordability.
In most case, we
recommend using a copper tongue scraper.
It helps in removing bad breath, kills microbes and improves the function of
taste buds. It is most suitable for Kapha
Body Type people.
However, if you suffer
from frequent mouth ulcer, sour taste in the mouth,
hyperacidity, peptic ulcer, GERD or any acid peptic disorder, then silver
tongue scraper is best for you. It is
most suitable for people with Vata
body type and Pitta
body type.
Tongue scraper made of
gold is more suitable for children and adults who have low immunity and frequently suffer from common cold, cough and fever. Regardless
of the body type, anyone can use a
gold tongue scraper. It also increases
glow on face, improves memory, boosts intelligence and removes all toxins from
the mouth.
Benefits of Tongue Cleaning
Tongue cleaning removes dirt from the tongue.
It removes bad taste and smell of the tongue,
mouth and teeth.
It produces better taste in the mouth.
It is also helpful in the prevention and treatment of diseases related to tongue, mouth and teeth.
After using a tongue
cleaner, you will experience the feeling
of softness and cleanliness in the mouth.
Splashing Cold Water into Eyes
Vagbhata recommends splashing
cold water into eyes in the morning every day during the summer and autumn seasons. It helps to improve
vision and reduces tension and tiredness of the eyes. But he did not talk about
what should be done in other seasons. So, splashing water into the eyes is only recommendable for two seasons –
summer and autumn. In other seasons, you must avoid it.
How to Splash Water into Eyes
Take water
into your mouth.
Keep the mouth
filled with water.
Now, take
drinkable cold water (kept in the earthen
pot overnight) in hands and splash water into the eyes.
Repeat this
process 5 times.
Precautions
Polluted or contaminated water can cause an eye infection. Therefore, water should be
drinkable water and free from germs and dirt.
In ayurveda, cold water does not mean water kept
in the refrigerator. It means water kept
in the earthen pot overnight and this pot
is kept in a place where natural air circulates. So, you must not use chilled
or cold water kept in the refrigerator.
Splash water into eyes only in recommended seasons
– summer and autumn. Don’t do it in other seasons. Some suggest splashing warm
water into eyes during winter, but the use of warm water for eyes is not recommendable.
It can cause harms to eyes instead of any benefits. If you require splashing
water into eyes due to any reason in other seasons, use drinkable water with
normal temperature.
Nasya (Nasal Therapy)
Charak Samhita recommends putting a few drops of Anu Thailam in each nostril every day in the morning. This process is called Nasya or nasal therapy in ayurveda. Charak advocates it during three seasons:
Raining
Season.
Autumn.
Spring.
He further advises that
Nasya should be done during clear weather when there is no cloud in the sky.
Note: Vagbhata has no restriction on its use according
to season. So, question is – can I take nasya
during other seasons? Yes, you just need to check that the weather is clear and there is no rainy cloud in
the sky.
How to Do Nasya
Lie down with
straight back and tilt your head slightly back, so your nose opens towards the
sky.
Instill 3
drops of Anu Thailam in each nostril. Put drops lateral side of each nostril so that drops move
into the nose through the lateral wall of each nostril.
Inhale or
sniff deeply for 1-2 times. Then take rest for about 5 minutes in the same position.
Benefits of Nasya
Nasya has many benefits
as follows:
It helps in the prevention
of diseases of eyes, ears and nose.
If you take nasya on a regular basis, it will help to prevent white or grey hair and hair
fall. It also promotes hair growth.
It is highly useful in the prevention and treatment of headache, torticollis, facial
paralysis, lockjaw, rhinitis, hemicrania and tremors.
It improves the strength
of the neck.
It provides nourishment to blood vessels, joints,
ligaments and tendons of head and neck.
Your face will become more cheerful and plumpy.
The voice becomes sweet and more stabilized.
Sense organs become clearer.
A person who regularly take Nasya never suffer
from head and neck diseases even in old age.
Precautions & Contraindications
A person should not
administer Nasya in the following conditions:
Immediately after drinking water.
After drinking alcohol.
After eating food.
After head wash.
After blood donation or blood-letting therapy.
For the first
4 days of the common cold (acute phase).
Patients with asthma and cough.
When the weather
is not clear.
People who stop the natural urge of urination and bowel movement should not take Nasya.
Gandusha (Ayurvedic Mouth Wash)
After nasya, Vagbhata
recommends Gandusha. Gandusha is an ayurvedic mouth wash. It has 3 types:
Oil Gandusha
(Oil Pulling).
Decoction
Gandusha.
Warm Water
Gandusha.
Type of Gandusha
Indications & Benefits
Oil Gandusha or Oil Pulling (Oils: Coconut Oil, Sesame Oil or Arimedadi Thailam)
The roughness of lips, Cracking of lips, Dryness of mouth, Diseases
of Teeth and disorders of the voice.
Decoction Gandusha (Herbs for decoction: Khadira and Irimeda)
Loss of appetite, bad taste and excessive salivation.
Warm Water Gandusha
Make the mouth clear.
Oil pulling is originated
from ayurveda and become famous in the West due to its huge beneficial effects
in oral hygiene. Gandusha also alleviates throat irritation caused by Nasya.
How to Do Gandusha & Oil Pulling
Take warm Arimedadi
Thailam or coconut oil into your mouth.
Keep the
mouth filled with it for a while.
Note: The procedure of taking all
types of Gandusha remains the same, but
only medicine changes.
Abhyanga (Body Massage)
According to ayurveda,
morning massage helps to delay aging, reduces tiredness, prevents Vata
disorders, improves eyesight, nourishes the body, increases lifespan and
improves sleep quality.
Abhyanga mitigates vata dosha, promotes
strength, improves sleep quality, increases the firmness
of the hairs and boost growth in children. It also improves skin tone and tactile
sensation. Therefore, you must massage your body on a daily basis.
It is also useful in the prevention and treatment of body pains,
tiredness, debility and old age disability.
Which oil should I use for Massage?
Sesame Oil.
Castor Oil.
Mustard Oil.
Coconut Oil.
Ayurvedic Medicated Oils.
Sesame Oil
According to Sushruta Samhita, sesame oil is beneficial for the
skin. He uses the word “TWAK PRASAADANAM (त्वक्प्रसादनं)”, which means it is soothing and gratifying for the skin. So, it has demulcena
t (emollient) action on the skin. You
can take sesame oil internally and apply externally. (S. S. Ch. 45, Verse –
112).
Castor Oil
Then Sushruta has written about castor oil. He uses word TWACHYAM (त्वच्यं), which means beneficial for the skin. It also means restorative for the skin. So, it restores the natural health of the skin. (S. S. Ch. 45, Verse – 113-114).
Mustard Oil
Then Sushruta has talked about several oils including Mustard Oil. For mustard oil, he says KRIMIGHANAM (कृमिघ्नं), which means anthelmintic (kills parasites), KANDU KUSTHA HARAM (कण्डूकुष्ठापहं), which means antipruritic (reduces itching) and treating skin diseases. According to the description, mustard oil is highly useful for people suffering from itching and skin infections with Kapha dosha dominance. You should also note it has warming nature. Therefore, mustard oil is not suitable for people with Pitta Body Type and Pitta Dosha dominance in their skin. (S. S. Ch. 45, Verse – 115 & 117).
कृमिघ्नं सार्षपं
तैलं कण्डूकुष्ठापहं लघु। कफमेदोऽनिलहरं लेखनं कटु
दीपनम्।। (S. S. Ch. 45,
Verse – 115).
Yoga Ratnakar recommends the use of mustard oil, fragrance oils and ayurvedic medicated oils for Abhyanga or any of medicated ayurvedic oils.
Medicated Oils
Some of the most useful oils include:
Maha Narayan
Oil.
Dhanwantharam oil.
Maharajaprasarini
Thailam.
Balaswagandhadi
Thailam.
Chandanadi
Thailam.
However, you can use any
oil according to your personal needs. However, mustard oil is best for daily
Abhyanga.
Before using mustard oil,
boil it once. Then added a pinch of turmeric powder in it when it is hot. Leave
it for 24 hours. After 24 hours, filter the oil and use this oil for daily
massage. This process is not required for medicated oils.
Also Read: Ayurvedic Massage Oils.
How to Take Abhyanga
First, apply
oil to the head and ear. Do a gentle head and ear massage for 5 minutes.
Then apply
oil on feet and get a proper feet massage of about 5 minutes.
Then apply
oil to other parts of the body and get a gentle massage for every organ. This
process may take 20 to 30 minutes.
Contraindications of Abhyanga or Massage
People suffering from the
following health conditions should not get oil massage or abhyanga:
Kapha disorders.
Fever.
Indigestion.
Ama Dosha.
After taking purgatives or emetics.
Obesity.
Pre-Workout Massage
Ayurveda recommends both pre-workout
(before exercise) and post-workout (after exercise) body massage. First,
discuss the pre-workout massage. After discussing exercise, I will talk about
post-workout massage.
Pre-workout massage helps
in warming up the muscles and make them more flexible. It prevents muscle tension
and strengthens the body. Gentle massage with medicated ayurvedic oils also
helps to prevent muscle soreness that can occur after a workout in a few people, especially sportspeople. It further speeds
up cell recovery and reduces inflammation.
However, massage should
be gentle. Deep tissue massage is not recommendable before a workout. The procedure of massage is already
given above.
Exercise
Your body is not made for
a sedentary lifestyle. Due to the current scenario, most people are suffering from lifestyle disorders. These
diseases are a result of a sedentary lifestyle and unhealthy eating. You
eat more than you require and do no physical activity that produces sweating. Therefore,
daily exercise becomes more important for everyone.
You must do the exercise according to your physical capacity.
Normally, 45 minutes of daily exercise
helps in the prevention of lifestyle
diseases. If you never did any exercise or physical work before, you should
gradually increase the duration of exercise to 45 minutes over several weeks.
In ayurveda, exercise is
termed as Vyayama. Activities that produce
tiredness in the body are known as Vyayama. So, you should stop doing
exercise when you feel tired.
In winters (cold season), people who eat more fatty foods
must exercise half of their capacity. Half of the capacity means when they start feeling the dryness of the mouth and get sweating on the forehead, nose,
axillae and joints of the limbs. It is
the time when you should stop exercising in winters.
Note: Whatever the recommendations, you must listen
to your body and stay within your limits.
Benefits of Exercise
Exercise increases work capacity.
It produces a sensation
of lightness in the body.
It aids in improving and having a good appetite.
It reduces excess body fats.
Your body becomes firm and you gain more
strength in your muscles.
It helps to prevent constipation, diabetes, high
blood pressure, hormonal imbalance, obesity, osteoporosis, respiratory diseases
and several other diseases.
Who should not Exercise?
People suffering from Vata and Pitta disorders
should avoid exercise.
Young children.
Old persons.
Patients suffering from indigestion.
Side Effects of Doing Exercise beyond Limits
If you do exercise beyond
your limits, you may suffer from the following health conditions:
Excessive thirst.
Emaciation.
Breathing difficulties.
Exhaustion.
Fatigue (even without doing anything).
Cough.
Fever.
Sometimes, excessive exercise also leads to vomiting.
Post-Workout Massage
After exercise, you must
get a body massage. Ayurveda strongly recommends getting full body oil massage
after exercise. In ayurveda, oil massage before exercise and after exercise
both are equally important.
Post-workout massage
helps to speed up muscle recovery. It also improves flexibility and strength.
It reduces muscle soreness, which may occur when you exercise. It relieves soft
tissue tension.
Udvartana Massage
Massage with a fine powder of astringent herbs is called
Udvartana. This type of massage is helpful for liquefying fats underneath the
skin. It also mitigates the Kapha Dosha. It is highly
recommendable for over-weight and obese people.
After the massage, take rest for a few minutes (around
15-30 minutes). Then you can take a bath.
In ayurveda, the bath is termed Snana.
It improves appetite, vigor, lifespan and
strength. It alleviates itching and removes dirt and sweat.
Hot or warm water should not be poured on the
head. Too cold water should also be avoided. According to ayurveda, hot or warm
water head bath diminishes vision and strength of hairs.
The warm water bath is suitable for the lower body – below the neck. Water should not
be too hot.
How to Take a Bath
Ayurveda does not recommend
the use of soap for taking bath. Instead,
it recommends using Amla in place of soap.
Take 5 grams of amla powder. Mix it in lemon juice. Add
some water to make it thin.
Apply and gently
rub it on the head and your body. In a similar way, as you were taking a bath with soap or shampoo.
Then take a shower
and wash away the amla lemon from your head and body with water.
Pat dry your
body with a soft towel.
Alternatively, you can
also use gram flour instead of amla. You can also use Amla water for taking
bath.
How to Make Amla Water for Bath
Amla water is recommended
by Yoga Ratnakar for a bath.
For making
amla water, take 1280 ml water. Add 10 grams coarse powder of amla fruit pulp.
Boil water
with Amla and then filter it.
Add this
water in your bathtub with 30 liters of water. Take a bath with this water. While
taking a bath, you should rub all parts
of the body with your palms.
Who should not take a bath?
People suffering from the
following diseases should not take bath:
The acute phase of facial paralysis.
Acute diseases of the eyes, mouth and ears.
Diarrhea.
Abdominal distension.
Runny nose.
Indigestion.
Soon after taking a meal.
20 Minutes Meditation
After following above
routines, the next step is meditation or
chanting mantra for 108 times. Vagbhata recommends repeating the name of god for 108 times and ask to do Pranama to god and elder members of the
family.
You can recite any name
of a god or any mantra that provides you
feeling of peacefulness, kindness, gracefulness and
joyfulness.
In Sikhism, we chant Mool Mantra for 108 times or meditate for 20 minutes.
Instead of chanting mantra, you can also meditate for 20 minutes. 20 minutes meditation provides excellent results in the prevention of neurological disorders and psychosomatic diseases.
Meditation or chanting
mantra may or may not relate to god, but it surely relates to mental health. It
is also important to feel and understand the surrounding mother nature. Several
research studies have shown positive effects of meditation and mantra chanting in
the prevention and treatment of stress
disorders, depression and anxiety.
In breathing meditation,
you just need to watch the process of inhaling (breathe
in) and exhaling (breathe out) for a
couple of minutes.
If you cannot do this,
you can practice deep breathing. Take a deep breathe in and hold it in the abdomen for a few seconds and release the breath out.
You should also express
your gratitude toward mother nature by saying thank you for a wonderful life,
thank you for a wonderful day or anything that you want to say to express your
gratitude.
During meditation, chanting mantra or deep breathing or while expressing your gratitude toward mother nature, keep a smile on your face and feel joyfulness, gracefulness, kindness and peacefulness in your mind. It is more important than anything else.
Pranama
You should also Pranama
to your elders in your family. They could be your parents and grandparents. Pranama
is a respectful salutation, which is done by adjoining both hands, bowing the head and saying Pranama (प्रणाम), Namaskar (नमस्कार) or Sat Shri Akaal (सत श्री अकाल). Whichever tradition you follow, you can do it
accordingly.
Pranama helps in better communication in the family and improves the relation between family members. It also makes a person feel connected
with each other and their importance and respectfulness in the family. It is
most important in terms of social health.
Taking Meal
Ayurveda recommend taking food two times a day. So, you should have two primary meals a day. The best timings are:
Morning Mealtime
Approx. 3 hours after sunrise.
Evening Mealtime
Approx. 40 minutes before sunset.
However, above timings may not be suitable in every country and season. Therefore, the following is the ideal timings:
Meal Timings
During Long Days
During Short Days
Morning Meal
8 am to 9 am
9 am to 10 am
Evening Meal
5 pm to 6 pm
4 pm to 5 pm
You should keep at least 6 hours gap between morning and evening meals. The total gap period between morning and evening meals should not exceed from 10 hours.
Morning Meal Food Ratio
Solid Foods
1/2 part of the stomach
Water-rich foods
1/4 part of the stomach
Keep Stomach Empty
1/4 part of the stomach
Evening Meal Food Ratio
Solid Foods
1/4 part of the stomach
Water-rich foods
1/2 part of the stomach
Keep Stomach Empty
1/4 part of the stomach
Find More Detail Here: Ayurvedic Diet Plan
Rules of Drinking Water
When should I drink
water – before, during or after a meal?
You should drink water whenever you naturally feel thirsty.
If you drink water and feel fullness and heaviness in the abdomen, you are drinking a large amount of water, which your body does not require. So, you should drink water by sipping and checking if your thirst is gone away.
If you are eating solid foods like grains and cereals, rice, chapatis in excess, then you can take water in between meal. In between meal means when you finish half of the meal. Alternatively, you can also sip water frequently after every 2-3 spoons of solid foods.
If you eat foods, which are already rich in water content such as fruits, vegetables and salad, then you should avoid drinking water during your meal.
You should also avoid drinking water before sleep.
If you suffer from frequent urination and diabetes, you should avoid drinking water, milk or any liquid food after sunset.
Let’s learn how to increase hemoglobin naturally and effectively to
overcome fatigue, weakness, dizziness, pale or yellowish skin, colds hands and
feet and other symptoms associated with low hemoglobin level. We will use only two
herbs, which are commonly available everywhere. One herb is used to increase
hemoglobin and another herb acts as a supportive remedy to increase the effectiveness
of the first herb and reduce symptoms associated with anemia. These herbs are
most likely to be effective in the case of iron deficiency anemia. However,
these can also be used in other types of anemia for additional support.
Some people with anemia also experience irregular
heartbeats, shortness of breath, chest pain and headaches. These two herbs are
also beneficial in reducing these symptoms. These herbs might also help to
increase the formation of red blood cells. These herbs are:
Amla
Ashwagandha
Amla
Amla contains iron and vitamin
C (ascorbic acid). Ascorbic acid in Amla helps to increase the absorption
of the iron in the gut. It also improves the absorption of iron from other
foods as well. (1)
In ayurveda, Amla is a well-known anti-anemic herb and
widely used alone or in the combination of other herbs to increase hemoglobin
and treat anemia naturally.
A study suggested Amla has anti-anemic activity. Along with neem leaves and other foods, it has positive effects on the management of anemia and increasing hemoglobin levels in the blood.
Neem leaves also a very rich source of iron. However, we
will not use neem leaves in this article.
Amla increases iron absorption in the body by 19 times when consumed along with iron-rich foods. It also contains malic acid, citric acid, gallic acid and tartaric acid in addition to ascorbic acid. These phytochemicals also support in increasing the bioavailability of iron. (2)
It is a very affordable remedy for iron deficiency anemia. It
increases the bioavailability of iron in the body and improves the overall
absorption of iron in the alimentary canal. Thus, it is an ideal remedy for
improving hemoglobin naturally without using any medicines.
Ashwagandha
In ayurveda, we also consider Ashwagandha as an anti-anemic
and hematogenic herb. Hematogenic means the agent that increases and stimulates
the formation of red blood cells in the bone marrow.
It is also high in iron content and increases hemoglobin. It
is also a well-known antioxidant, anti-inflammatory and adaptogenic herb. It
also has strengthening action. It reduces fatigue, weakness, dizziness and
chest pain. It prevents shortness of breath and helps in alleviating headaches.
In combination with Amla, it also regulates heartbeat and prevents irregular
heartbeats.
How to Use Amla and Ashwagandha for Increasing Hemoglobin
Amla Powder
100 grams
Ashwagandha Powder
100 grams
Trikatu Powder
10 grams
Mix Amla (dried fruit pulp) powder, Ashwagandha (root) powder and Trikatu powder in the ratio given above.
Keep this mixture in an airtight glass container.
In obese and overweight people, you can use Punarnava instead of Ashwagandha. Punarnava is also a potent anti-anemic and hematogenic herb according to ayurveda.
Mix Amla (dried fruit pulp) powder, Punarnava (root) powder and Trikatu powder in the ratio given above.
Keep this mixture in an airtight glass container.
Note: Trikatu powder is added for enhancing further
action of the herbs.
Dosage
Children
50 mg per Kg of body weight
Adults
3 grams
How to
Use
How many times
should I take?
2 times a day – with breakfast and dinner
When should I take
it?
In between food
Adjuvant
Along with water
How long should I
use it?
3 months
Note: You need to take it in between food. It means when you have finished your half of the meal, then take this mixture and then eat the remaining half of the meal.
You just need to take powder with water. If you are facing problem in swallowing powder with water, then you can mix this powder in small amount of water and drink the mixture.
Fasting is considered as best detoxifying treatment in ayurveda. Animals abstain from food during their sickness. So, it also applies to human beings.
In Nature Cure, fasting is a primary treatment and it is applicable in almost all diseases. Naturopathic treatment starts with fasting and ends with advocating healthy eating and correcting lifestyle.
Why do you need fasting?
Your wrong dietary habits, unhealthy foods, wrong food combinations, overeating and poor digestion cause formation of Ama Dosha in your body. It is a type of toxins that accumulates in the abdomen and causes abdominal diseases. It mixes with doshas (Vata, Pitta and Kapha) and waste products. Then it converts to Amavisha, which spreads throughout the body. Then it causes disease of an organ where it finds a weakness. It blocks the channels and affects the natural function of tissues and organs. Therefore, Ama Dosha is a main disease-causing factor, according to ayurveda.
To cure any disease, you first need to remove already formed Ama Dosha in your body. Then you require to prevent its further formation. For removing Ama Dosha, you require fasting. Because Ama Dosha contributes to every disease and fasting removes Ama Dosha. Therefore, fasting is called one complete medicine for all diseases. Due to this reason, fasting is a primary treatment or therapy in nature cure.
If you do regular fasting for a full day at least once per month, ideally once per week and follow the ayurvedic diet plan, further formation of Ama Dosha also stops. So, you always live a healthy life. You will not suffer from any disease in your life.
Fasting reduces Dosha aggravation in the body and stimulates natural digestive power (Agni), according to ayurveda. By fasting, you feel lightness in the body and improved appetite. So, it is very important step in ayurveda as well as in nature cure to treat every disease.
There are three purposes of fasting:
Giving complete rest to the digestive system.
Detoxifying the digestive system and getting rid
of foreign matters.
Restoring natural healthy digestion.
Fasting provides complete
rest to the digestive system
Ayurveda recommends
eating meals 2 times a day. However, you may be eating food constantly
for more than 2 times a day. So, your digestive system has to work constantly
without getting any rest and healing time. Your digestive system also needs rest to heal itself. Fasting induces
healing process in your digestive system as well as other organs in your body.
When you suffer from any illness, your appetite diminishes.
It indicates nature also wants that you should not eat food anymore until you
feel well.
After a few days, your body starts demanding for food. And
this is the right time to give food.
Fasting detoxifies the digestive system and helps in getting rid of foreign matters
Research studies reported fasting reduces oxidative damage
and inflammation in the body. These two factors contribute almost all diseases.
So, it can protect you from all types of heart diseases, neurological disorders,
obesity, hypertension, asthma and
arthritis.
It also helps the body to fight off microbes and foreign
matters. Therefore, it is a primary treatment in ayurveda and nature cure. It
stimulates your immune system to heal your body.
Fasting Restores Healthy Digestion
Fasting gives rest to the digestive
system and removes toxins from it. So, now you regain healthy digestion.
Healthy digestion prevents the accumulation
of toxins in the body and restores overall health.
How long should I do fast?
In Ayurveda, duration of complete fast (zero food intake)
varies according to a health condition. However,
long-term fasting is not recommended except in chronic fever in which ayurveda
recommends fasting for 5 days.
In most cases, Vata and Pitta type people should not do
fasting for more than a day. In such cases, long-term
fasting may also increase vata dosha in the body. So, fasting should be done
carefully. However, they can adopt intermittent fasting. In intermittent
fasting, one should eat food within 8 hours and should not eat any food for 16
hours every day.
Kapha type people can do fasting for 3 to 5 days or until
they feel appetite and signs of effective fasting (discussed below).
In Ayurveda, fasting is a primary indication for reducing
Ama Dosha from the body and cleansing the digestive system. Ama dosha indicates
an accumulation of toxins in the body.
The basic principle for the duration
of fasting is:
“Fasting starts when you don’t feel appetite anymore,
fasting ends when you feel appetite and your body demands the food passionately.”
According to this principle, the duration of fasting is not fixed. So, one should do fast until the appearance of signs of effective fasting.
Signs of Effective Fasting
Increased appetite.
Increased energy.
Feeling of lightness in the body.
The clarity
in the mind.
Clean tongue – discoloration (white, black or
yellow) of tongue disappears.
No digestive ailment like bloating, gas,
abdominal heaviness, etc.
One will feel appetite and his/her body will
demand food passionately.
In nature cure, we recommend fasting for 3 days in
almost all diseases. However, patients suffering from chronic diseases or weak patients
can do fast for one day. Initially, one can start with one-day fasting. The duration
can be increased as the body develops
tolerance to fasting.
The duration of fasting depends on the strength of the
patient’s body. As in ayurveda, nature cure also recommends fasting for one day
for weak people. Vata type people are generally weak. Pitta type people have
excessive hunger. So, one day fasting in them serves the purpose. Kapha type
people can do fast for a longer duration without any trouble.
Healthy people should do fast once per week to live a
healthier, happier and longer life.
Conclusion: Fasting duration can vary according to the
strength of the patient. If you are
getting nature cure treatment, then the weak
patient should fast for a day and strong patient should do fast for 3 days. For
preventive measure, one should do fast for a whole day once per week.
How to Fast
First Method: Only Plain
Water is Permitted.
One should not eat
anything for the recommended duration, which may vary from 1 to 3 days. You can
drink water. This is an ideal method.
Second Method: Coconut
Water is Permitted.
Generally, Pitta type people feel extreme appetite. So, one
day fast is also very difficult for them. In such cases, if you feel extreme or
unbearable appetite, then you can take coconut water occasionally whenever you
feel its need.
Third Method: Intermittent Fasting – Eat within 8 hours
and fast for 16 hours each day.
This is a modern-day
fasting method and serves very good results if you only take plant-based foods.
Within 8 hours, you can eat anything, which is healthy. After 8 hours, you are
not allowed to eat anything.
For example, if you took breakfast at 8 AM, then your last meal of the day must be before 4 PM. So, you are fasting between 4 PM evening to 8 AM the next morning.
This method is most useful if you suffer from obesity, heart
diseases, metabolic disorders, polycystic ovarian disease, hormonal imbalance,
fatty liver disease, etc.
What should I do if I cannot continue fasting?
Stay calm and don’t get panic. If you cannot start 3 days
long fasting, then you can start skipping your breakfast. You can practice it
for a few days. Then you can try by skipping both breakfast and lunch. When
your body adapts, you can fast for a whole day. This practice also makes you
able to keep fast for 3 days.
3 days fasting is the initial
requirement in Nature Cure. Many people can do it without any trouble.
People with a weak
mind and excessive hunger may adopt the second method and let the body adapt to fasting. They can keep one full day fast
once per week.
Healthy people should adopt one full day fasting once per week or intermittent fasting on a daily basis.
There is no limit on fasting prescriptions, but you should do fasting according to your strength. It can vary person-to-person. It depends on your mental and physical strength. Still, we have the main aim to preserve strength. Generally, a healthy individual can have fast for three days without having any problem.
SVETIKDGETTY IMAGES
and a couple of ingredients. Add any non dairy milk to a blender along with soaked 
. Scoop out an avocado and add it to the blender followed by a chopped banana. Then add 
, 
, 
and 
to the blender. Blitz together to make a smooth and creamy smoothie. Serve immediately. Just one glass is enough to keep you full for a long time. 
