Components of health-related fitness.
before studying the health-related components of physical fitness. Indeed, health-related physical fitness is essential for all people throughout their life. Its fact, health-related physical fitness is essential for all people throughout their life. Its main objective is to acquire and maintain those specific qualities that improve the working efficiency of the individual and his/her standard of health. Components of health related physical fitness are initiated below to promote health and enhance the health of an individual.

⭐️Cardiovascular endurance

⭐️Muscular strength

⭐️Muscular endurance

⭐️Flexibility Body composition

The ability of a single muscle or group of muscles to sustain repeated contractions or continue exerting force over an extended time period; enables one to engage in long-distance running, cycling, or any form of resistance training requiring muscles to work on for hours without stopping or fatigue. Developing muscular endurance improves general stamina, helps with daily activities, and enhances athletic performance.
Important exercises to build up muscular endurance are the body weight exercises such as push-ups, squats, lunges. Also included is resistance training using lighter weights with higher repetitions.
Flexibility is the ability of a joint or group of joints to move through their full range of motion with an ease. This is an important concept in physical fitness as it can assist one in keeping better posture, avoiding injuries, and enhancing athletic performance. The advantages of good flexibility are that movements become smoother and more efficient, thus making daily tasks and exercise much easier.
Some of the recommended stretching exercises to improve flexibility are static stretches, dynamic stretches, and yoga. The expected increase is in actual elasticity, as opposed to stiffening, of muscles while minimizing the stiffening of muscles; it improves balance and induces relaxation.
Flexibility is the ability of a joint, or group of joints to move in the full range of motion. It plays an important role in general physical fitness in helping preserve posture, prevent injuries, and generally in overall athletic performance. Good flexibility means smoother, more efficient movement throughout daily activities and during exercise.
Flexibility exercises. Static stretches, dynamic stretches, and yoga are some of the best exercises in order to achieve flexibility. Regular stretching not only increases muscle elasticity but also decreases muscle stiffness; it helps to balance out your body and actually relaxes the body.
Aerobic or cardiovascular endurance: This is the heart, lungs, and blood vessels' ability to deliver oxygen to the muscle cells for energy during prolonged periods of exercise. It measures how well the body can
To maintain a form of exercise, such as running, swimming, or cycling, for an extended period of time.
Cardiovascular Endurance: This is the enhancement to become strong and have endurance so that there is better blood flow and higher oxygen level in the body. It also comes with the meaning of low risk of getting heart diseases. Cardiovascular training in sustainable periods leads towards having a stronger heart, a strong lung capacity, and good health overall.
Maximum force that a muscle or group of muscles can generate in one effort is referred to as muscular strength. It is an important constituent of physical fitness, used directly or indirectly to achieve most of the tasks that take place in routine life when heavy objects have to be lifted, pushed, or pulled. Apart from all the other benefits toward athletic performance, muscular strength does provide protection against joint injuries and encourages the increase in bone density which reduces the chances of injury and fractures.
To build muscular strength, one needs exercises involving weightlifting, resistance training, or even push-ups and squats. Generally, strength training usually calls for lifting heavier weights, often with fewer repetitions.

Every person in this world nowadays has realized the significance of yoga. Yoga is that comprehensive package that targets at total cleansing of your body- mentally, physically as well as spiritually. We can't deny how rejuvenated and full of energy we feel if we start our day with yoga. But not only that, some yoga asanas for weight loss are so effectual that some yoga asanas will also help you reduce weight and get that fit body that you always dream of. It's possible with some efforts and determination. So now we know those 10 yoga asanas that will help in losing weight if you practice them regularly.

These yogic asanas will add more flexibility, metabolism, and building up your core and stamina. With the numerous twists, bends, and inversions, you open up your inactive or rather rusted muscles that have been speeding up your weight loss.

Some of the Yoga asanas and yoga tips for weight loss are as given below.

1. Chaturanga Dandasana - Plank Pose
   Best for a core crunch, Chaturanga dandasana looks straightforward enough. But the intensity of the benefit only feels through that pose.

It can only be known if you are in it; actually, it can be intense to your abdominal muscles.

2. Virabhadrasana – Warrior Pose
   Toning of the thighs and shoulders, along with improved concentration, are some of the effective results through the warrior pose. The longer you hold that pose, the better the results get. Within just minutes of Virabhadrasana, you're going to get tighter quads.

Warrior pose is aligned to stretch the entire back end, legs, and arms while strengthening your balance. In addition, it helps sculpt the tummy and give you a flat belly provided that you contract your abdominal muscles as you hold the position.

3. Trikonasana – Triangle pose
   It is further a very beneficial asana to increase digestion & melt the fat stored in the belly & waist. It strengthens and enhances blood circulation in the body. The lateral movement of this asana burns more body fat from the waist and develops more muscles in the thighs and hamstrings. It also enhances balance & concentration.
4. Adho Mukha Svanasana – Downward Dog Pose
   Adho Mukha Svanasana tones your entire body with a little extra attention to specific muscles.

It helps strengthen the arms, thighs, hamstring, and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, improves concentration, and blood circulation.

5. Sarvangasana – Shoulder Stand Pose
   Sarvangasana brings many benefits, including strength increase and ease of digestion, but it's mainly known for boosting metabolism and balancing thyroid levels.
   Sarvangasana or shoulder stand strengthens the upper body, abdominal muscles, and legs, and this pose strengthens the respiratory system and induces sleep.
6. Sethu Bandha Sarvangasana – Bridge pose
   The Bridge pose tones the muscles, regulation of the digestive hormones improves the thyroid levels. It fortifies the back and decreases back ache.
7. Surya Namaskara – Sun Salutation Pose
   Surya Namaskara or Sun Salutation does much more than warm up your muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.

Power Yoga Poses for Weight Loss
Power Yoga is a full power yoga which rejuvenates your mind and body.

It is a cardiovascular exercise that develops endurance and strength as well. Power Yoga brings about weight loss and keeps your body and life stress-free and healthy. Moreover, it increases stamina, flexibility, and mental concentration as well.

⭐️The Power Yoga Poses give you the advantage of yoga and more including
⭐️Help burn calories, a bit more than yoga for beginners
⭐️Increase your metabolism
⭐️Strength general well-being
⭐️Useful to build up strength, stamina, flexibility and tones the body
⭐️Increases concentration
⭐️Helps one relax as tension and stress are considerably reduced.
⭐️Yoga and better sleep
⭐️But the practice of yoga helps improve your quality of sleep. You'd feel that you can fall asleep easily and even more profoundly with a daily yoga practice. Ideally, you should sleep between 6 and 9 hours each night.

Quality sleep is often related to weight loss. In 2018, it was shown that individuals with the sleep restriction are losing fat five times a week. But interestingly, there was a group which followed their usual sleeping patterns but at the time of keeping calories low. This could indicate a negative influence of lost sleep on the body composition, especially on the level of fat.

Yoga nidra is a form of guided relaxation that is going to help you sleep more profoundly as well as increase your mindfulness. You can also set intentions during yoga nidra, which might help you develop your weight loss goals.

A small 2018 study found that health care workers who did yoga nidra for 8 weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.

Their sleepiness levels were not significantly different at follow-up, although this score did improve the longer that people did the practice. Larger, more in-depth studies are needed to expand on these findings.

There isn't any best single meal suitable for weight loss. However, avoiding processed foods and eating whole wheat food is always better for a good start. Food items such as carbohydrates, potatoes, rice, and sweets are responsible for weight gain. So you need to follow a diet chart for weight loss to eat only those foods that won't add extra calories in your body.

Indian Diet Plan for Weight Loss for Men
Plant-Based Diet

For weight loss, men must follow a whole food, plant-based diet. WFPB is quite different from vegan foods that exclude all animal product types. This Indian food to reduce weight includes animal products such as eggs, chicken, fish, cheese, and yogurt. This kind of diet is rich in high fibre; the consumption of this diet plan will keep you away from heart disease.

Low-Carb Diet

Men are more susceptible to visceral fat as compared to female. Thus, the low-carb diet can also be useful for weight loss. Any kind of diet that combats such fat is appropriate for men. Thus, the low-carb diet plan for weight loss that comprises vegetables, meat, eggs, fruits, and nuts is recommended to be availed by men.

High Protein Diet

Protein is a complete macronutrient; adding it to your Indian diet chart for weight loss will help you keep away from hunger for a longer period. A high protein diet includes fishes, chicken, lentils, eggs, and tofu. With so many options available with plants and animals one can easily customise your protein diet according to their preference.
Indian Diet Plan for Weight Loss for Women
Mediterranean Diet

This diet is the most efficient way of losing weight for women who do not want to follow any inhibiting diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and olive oil and is considered among one of the healthy diets. This Indian diet chart to lose weight prohibits processed foods, sweet beverages, refined grains, and red meat.

Low-Carb Diet

If you love to follow a structured diet with straightforward guidelines, then you can choose a low-carb diet. In case of any underlying medical condition or in case of pregnancy, you must avoid this diet. A low-carb diet will improve your hormone level and help you with menstrual regularity. Such a diet plan works better for short-term weight loss than low-fat diets.

Normally, a low-carb diet is rich in protein and non-starchy vegetables. Therefore, you need to add eggs, fish, non-starchy vegetables like broccoli and cauliflower, fruits such as orange, strawberry, raspberry, and nuts such as walnut, almond, chia seeds, etc.

DASH-Dietary Approaches to Stop Hypertension

DASH stands as another effective weight loss diet. The inclusion of vegetables, whole grains, fruits, and foods containing salt and sugar are all part of the DASH diet that help lower blood pressure in women. So, to shed obesity or extra tummy fat, go with the DASH diet plan to see great results.

The above Indian diet plan for weight loss is followable by all. However, it's good to take advice from the doctor before following any diet plan.

2. Food and weight diary
   It is an important factor to achieve successful weight loss. Every day, every item of food that a person consumes can be recorded on a paper diary, mobile application, or on some kind of website. They can also record their progress by weighing themselves once every week.

People who can monitor their success in small steps and can feel the physical changes are more likely to adhere to a weight loss regimen.

People can also monitor their BMI through a BMI c

Measure portions, eat less
Consuming excessive amounts of any food, including low-calorie vegetables, can lead to weight gain.
Every individual should avoid assuming a serving size; even more so, eating food from the packet. Measuring cups and serving size guides come in very handy to measure a single serving size. Guessing leads to overestimating, to start off with, and chances are a person will end up consuming more portion size than they need.

The following size comparisons may be helpful in monitoring food intake while dining out:

quarter of a cup is a golf ball
one-half of a cup is a tennis ball
1 cup is a baseball
1 ounce (oz) of nuts is a loose handful
1 teaspoon is 1 playing die
1 tablespoon is a thumb tip
3 oz of meat is a deck of cards
1 slice is a DVD

7. Stimulus and cue control
   Many social and environmental stimuli can trigger unnecessary eating. Some people tend to overeat more while watching television. Others will not pass a bowl of candy to someone without taking a piece.

By paying attention to what triggers the desire to snack on void calories, one can think about ways to adjust their daily routine in an effort to minimize those triggers.

Social Support
Mindfully embracing support from loved ones is a successful and well-rounded weight loss journey.

This may involve options such as asking friends or family to join in, or posting progress on social media.

Other options for supportive networks may also include:

A positive social network
Group or individual counseling
Exercise clubs or partners
Employee-assistance programs through an employer

Eat mindfully
Many people benefit from eating mindfully, in which the individual is fully conscious of why, how, when, where and what they eat.

Making healthier food choices are a direct result of becoming more attuned to the body.

People who eat more mindfully also tend to eat more slowly and savor their food, paying attention to taste. Lengthening a meal for 20 minutes allows the body to realize the signals of satiety.
It is useful to listen to the feeling of satiation, rather than a full stomach, and remember that much of "all natural" or low-fat foods are not always healthy options.

Carbohydrates help with recovery
During exercise, your body draws upon its stored glycogen for fuel. Consuming carbohydrates after your workout replenishes these stores.

For instance, endurance sports involve your body using moreTrusted Source glycogen compared to resistance training. Therefore, you may need more carbs in case you are involved in various endurance sports such as cycling and running, compared to a person that is weight lifting.

The International Society of Sports Nutrition suggests a high carbohydrate intake of 3.6 to 5.5 g of carbohydrate per pound (8 to 12 g per kg) body weight daily will help ensure you are optimizing your glycogen stores.

Insulin secretion, which has been suggested to stimulate glycogen synthesis, also appears to be more effectively stimulated Trusted Source when carbohydrates and protein are consumed together.

The ISSN recommends that, during the initial 4-hour post-exercise window, 0.4 g carbohydrates pound body weight (0.8 g/kg) every hour combined with 0.1 to 0.2 g of protein pound body weight (0.2 to 0.4 g/kg) every hour may be effective in quicker restoration of glycogen stores.

Fat may be beneficial in specific circumstances.
According to ISSN, there is no satisfactory proof showing that you should not limit fat intake after an exercise.

Many people believe that fat taken after exercise slows digestion, which restricts nutrient absorption. Although it may not reduce the effectiveness of absorption, fat can make absorption from your post-exercise meal take longer.

For example, one 2006 studyTrusted Source found that whole milk was more effective at promoting muscle growth after a workout than skim milk.

Sample post-workout meals and snacks
Meals
Here are some quick, easy meals to eat after your workout:

grilled chicken with roasted vegetables and rice
Avocado on whole-grain toast and an omelet of eggs
Sweet potato and salmon
Tuna salad sandwich on whole grain bread
Almonds butter and whole-grain toast
Quinoa sweet potatoes berries and pecans bowl
Oatmeal, whey protein, banana, and almonds
Snacks
Here are some healthy snacks you will love munching on post-workout and throughout the day:

Crackers tuna
Fruits and cottage cheese
Hummus and pita
Peanut butter and rice crackers
Cereal with dairy/soy milk
Greek yogurt, berries, and granola
Banana, and protein shake
whole grain crackers with string cheese and fruit

Make sure to drink plenty of water
Being well-hydrated before and after your workout provides the best inner environment for your body to achieve results.

During exercise, you are losing water and electrolytes through your sweat. Replenishment of these post-workout might help withTrusted Source recovery, performance, and injury prevention.

The National Athletic Trainers' Association suggests 500 to 600 mlTrusted Source of water two to three hours before exercising, and 200 to 300 ml ten to twenty minutes before exercising.

After exercising, NATA suggests re-filling what you lost during your workout.

A Protein-Rich Shake
For peak recovery, Hertzler recommends the 15-30-45 formula: that's 15 to 30 grams of protein taken within 45 minutes after a workout.

For a rejuvenating, protein-packed beverage to refuel exhausted muscles, mix two scoops of 100 percent whey protein powder with water and blend with one cup of leafy greens like spinach, one medium banana, 10 ounces of orange juice and a splash of ice.

Scrambled Eggs and Vegetables in a Whole-Grain Pita
Eggs boast the highest quality protein, which is all the more reason they are among the best foods to eat after working out. Scramble up two large eggs and you'll get 13 grams of protein. While you're at it, toss in a handful of chopped onions, peppers and mushrooms for extra vitamins and phytonutrients to speed muscle repair. Serve it in a whole-wheat pita pocket and you'll score six additional grams of protein, plus 36 grams of carbohydrates to replenish depleted glycogen. It is an easily available stored form of glucose, which your muscles use for fuel when your blood sugar drops low-think of it like your emergency energy stores.

Cottage Cheese
If you work out in the evening, try having a cup of cottage cheese after your workout. Cottage cheese is high in sodium to replace lost electrolytes, so it's excellent at hydrating. It also contains casein, a type of protein that's digested slowly, so it's an athlete favorite source of protein before bedtime. With a whopping 28 grams of protein per cup, think of it as a sneaky way to feed your muscles while you sleep.

Sweet potatoes
Sorry, keto fans. After a workout, carbs really are your friend.

Don't freak out, though; the carbs you consume post-training are more likely to be used for energy than stored as fat, Sumbal says.

Whole-Grain Bread
For the above reasons, carbs fuel working muscles. Good carbs, such as those in whole-grain bread, go a long way in helping your muscles feel replenished.

Chocolate Milk
The chocolate milk-after-the-gym fad is not a fad. According to one 2019 study in the European Journal of Sport Science, chocolate milk contains everything you need for proper recovery after an intense workout: carbs, proteins, fats, water, and even electrolytes. It's sort of like the ultimate sports drink, only much better tasting.

Centr
Centr is an exercise app founded by actor Chris Hemsworth. It combines easy, novice-friendly strength workouts, professional training, yoga classes, and meditations into one single, all-round companion for training your body and mind.

Apple Fitness Plus
It is also the finest choice for iPhone users and Apple Watch wearers because the real-time statistics are cast across on the app for you to track your progress. Besides, there are meditations, yoga sessions, and even walking workouts.

Sweat
Founded by personal trainer Kayla Itsines, Sweat has numerous structured programs going, depending on your goals and lifestyle. You'll get workouts and nutrition to make the most of your training.

EvolveYou
If you're after a meal planner that double-tasks as a workout app, then EvolveYou is ideal. If there are six trainers on the team, you can find one whose routines keep you motivated and eager to exercise before refueling with your favorite meal.
5.Nike Training Club
Nike Training Club is totally free, but still full of instructor-led classes and whiteboard exercises that show you how to increase your metabolism, gain muscle, and build mental toughness-all without breaking the bank.

With Fiit, group classes are absolutely free to attend, and you need only a membership to take on independent sessions. There are several training styles that you can choose from, including yoga and treadmill workouts, spinning, and strength training.
7.fiton
Exercising is all about consistency and motivation, and sometimes that's hard to find. The FitOn app takes away any stress of feeling obligated to commit to any type of exercise program, thanks to the huge array of live and on-demand classes. It's great not to feel much strain, making it the perfect workout app if you don't like working out. It is free for the basic membership but will cost you $35 a month for six months or $39.99 for a yearlong FitOn Pro subscription. You can take anything from yoga, dance Pilates, HIIT, Barre, and many more classes. You can also get nutrition counseling, professional tips, and with the Pro subscription access to your music via Spotify or Apple music.
8.strava
If you are looking for an App that will monitor your running mileage then the best bet is Strava. Having tried out different running apps over the years as an avid runner, the Strava app is still my favorite. While I use it for running, one can interchangeably use it to train in cycling and other workouts. The GPS-powered app turns any Apple or Android phone into a detailed performance monitor. It connects to heart rate monitors and several popular GPS devices, such as an Apple Watch, Garmin, Fitbit, or Suunto watch.
9.Peloton app one
Let's be real: Peloton's indoor cycling bike became super popular during the pandemic. Still, its app-which is available for non-Peloton owners, too-allows you to tap into Peloton's library of on-demand workouts-from cycling, running, and strength training to yoga, pilates, and stretching. My husband and I use this app regularly and love the options to do shorter or longer workouts, from beginning to advanced classes.

7.Gymshark Training
Cost: Free
Live classes available: No
Features health data integration: Yes
Phone compatibility: iOS, Android
Wearable compatibility: None
Type of training: Strength training, conditioning and cardio, yoga and mobility, home workouts
Includes equipment-free workouts
The difference between the all-access membership available

Jefit
Cost: Basic free, $12.99 a month or $69.99 annually for premium membership
Live classes available: No
Features health data integration: Yes
Phone compatibility: iOS, Android
Wearable compatibility: Apple Watch, Android Watch
Type of training: Weight training
Includes equipment-free workout options: Yes

Workout for Women
Cost: Basic free, $19.99 per month or $39.99 annually for premium
Live classes available: No
Features health data integration: Yes
Phone compatibility: iOS, Android
Wearable compatibility: Unclear
Workouts: Strength training, cardio, yoga and flexibility
Provides options without equipment: Yes
15.Fitness Buddy Home Gym Workout
Price: $29.99 annually
Live classes: No
Trackers for health metrics integrated: Yes
Compatibility: iOS, Android
Wearables: N/A
Workouts: Body weight, free weights and machines
Provides options without equipment: Yes

future
The Future app is distinctive in several ways: It pairs you with an elite personal fitness coach who checks in regularly, gives you feedback, and personalizes the workout for you. They keep in mind your fitness level and goals, including what equipment is available to you. I have been using this app for over a year now, and I can vouch that it's a great option if you want the feel of a personal trainer in your home. The creators behind the app believe that connection is one of the best ways to reach your goals. That is why they pair you with a workout partner that can hold you accountable. 11. Strong Workout Tracker Gym Log
Cost: Free for basic; $4.99/month or $29.99/year for premium membership
Live classes available: No
Features health data integration: Yes
Phone compatibility: iOS, Android
Wearable compatibility: Apple Watch
Type of training: Cardio, weight training, strength training
Includes equipment-free workouts:

⭐️A healthy lifestyle is very important for everybody if they want to have the best feeling of themselves or stay healthier as years go by. However, with so many suggestions we hear each day, it sometimes gets confusing to work out what is best relating to health and preventive healthcare can be a bewildering topic. Different messages are given about well-being and sorting out what exhortation to follow can be a battle. In any case, living a sound way of life doesn't need to be confounding.
. Healthy Eating
Probably the most discussed topic, when it comes to living a healthy lifestyle, is what is and isn't healthy to eat, and to diet or not to diet. Many people, especially those who have weight loss goals, are faced by media with a variety of new and popular diets. However, most health professionals will recommend a simple,

2. The Importance of Sleep
   You probably know, when you sleep well, you feel better. Most people understand the benefits of sleeping well but often struggle to put things right for themselves. Good sleep hygiene can help, and it's good practice to follow a bedtime routine every day. This should include going to bed and waking up at a regular time. Once you identify how many hours of sleep you personally need to feel well-rested, you will be in a position to calculate at what time to start sleeping in order to wake up the following day at the right time and feel refreshed.
3. Sedentary Lifestyle vs. Physical Activity
   With extended working hours at desks and more of our leisure time engaged on the devices, as a society, we have been increasingly gravitating to a rather sedentary way of life for some time. This is likely to be exacerbated by the Covid-19 pandemic and lockdown since gyms and leisure facilities have closed, and more working from home has meant even daily commutes have largely disappeared.

Being sedentary, or spending extended amount of time with no movement whatsoever, is harmful on a number of fronts. The general lack of physical activity has also had a similarly negative effect on the body, and it is a little known fact that exercise alone cannot counteract the negative effects of leading a sedentary life.

5. Be Proactive with your Good Health.
   It is important that you take an active role in your own health care. Health professionals and health care providers usually accept now that people are experts in their own health. Any health problems should be a matter of discussion and agreement between you and your health professional on what the best course of action is for you. Having this input not only means you feel part of your own care and treatment, but it also puts a responsibility on you to be proactive.
   Maintenance: "I have a new routine."
   In this final stage you have become used to your changes and have kept them up for more than 6 months.

You may be in this stage if

⭐️Your changes have become a normal part of your routine
⭐️you have found ways of making your routine stick
⭐️you have slipped up and had setbacks but have been able to move beyond them and move forward
⭐️Did you find your stage of change? Read on for some ideas about what you might do next.
⭐️Do the things for which you have passion
⭐️Every now and then, to keep the stress and the demands of life from overpowering you-just take a break and do something that you really love doing.

Be conscious in your diet
⭐️No, you do not have to force yourself into intense workouts at the gym, but you need to keep as active as possible. Stick to easy floor exercises, or swimming and walking are great too, or just be on the go doing some household chores. Do what your body allows you to do.

⭐️What matters is that you continue to exercise. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day.

⭐️The positivity helps in encircling a sound mental and emotional state. Keep yourself surrounded by encouraging friends and people who will provide you with constructive criticism every once in a while that shall help you improve.

⭐️Make it a habit to look on the bright side of life. No matter how ill one might find himself situated, there is always something positive; the better and brighter side of things. Dwell on these instead.

⭐️Maintaining a healthy lifestyle is not that difficult, nor does it require much in the way of hard work; just keep doing what you do and apply the staying healthy tips listed above—and surely you'll be a well-rounded individual in no time.

2. Prevent diseases

The underlying ideology of leading a healthy life is to provide immunity strength against various diseases. It is the natural mechanism of the body's defense responding to fight the agents causing harm to it.
Having a healthy body and mind are very important features for overall wellness.

4. Impact of Mental Health
   While mental health is something that has opened up a bit more in recent years, there can still be a certain amount of stigma attached to it. Accessing help and mental health services can often prove more difficult than accessing treatment for a physical health condition.

There are many ways that you can improve your own mental wellbeing, but sometimes you will need more professional help.

Eat more to Gain Weight – Quality First, Quantity Second

Being underweight may result when energy taken in kilojoules is less than expended. This implies that you must eat more so that you may gain weight.

The secret to healthy weight gain is to make all your kilojoules as nutrient-rich as possible. Eating more empty-calorie foods such as soft drinks and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery.

Suggestions include:

⭐️ Use a kilojoule-counter book to calculate how many kilojoules you eat on an average day. The amount may be smaller than you think.
⭐️Have three good meals each day. Give yourself extra large servings if you can.
If your appetite is small, eat five to six times a day. Fluids are taken before and after, but not with, meals. ⭐️This leaves room for more food.
⭐️To gain weight successfully you must increase the amount of carbohydrates you eat each day. Stay away from low carbohydrate diets.
⭐️Taking enormous amounts of dietary protein will not create faster growth for your muscles and will be putting unfair pressure on your system, especially the kidneys. Avoid high protein diets.
⭐️Food for a healthy snack may include fruit, yoghurt, muffin, rice pudding, low-fat custard, milkshake or liquid meal nutritional enhancer
⭐️Avoid taking too many high-fat junk foods. If you wish to have high-fat foods, select healthy ones like avocado or nuts.
⭐️Avoid taking too many high-fat junk foods. If you want to have high-fat food then selects healthy ones like avocado or nuts.
⭐️Sprinkle your usual foods with some high calorie foods like grated cheese. Spread peanut or almond butter on a wholegrain muffin.
⭐️Prepare hot oatmeal or other cereal with milk instead of water. At the end of cooking, add powdered milk, honey, dried fruits or nuts.
⭐️Add healthy oils to salads, including olive oil, whole olives, avocados, nuts and sunflower seeds.
⭐️Pump up soups, casseroles, mashed potatoes and liquid milk with one to two tablespoons of dry milk powder.
⭐️Monitor your weight gain progress

Monitoring your progress helps to boost motivation.
Keep a diary to track your kilojoule intake and training schedule.
Be consistent. Weight gain requires that you increase your daily food intake every day. It may help to write up meal plans.
Set realistic goals. For instance, it may take a year to achieve an increase of a few kilos. Gain of lean body weight takes time and so you must not get disappointed with smaller gains.
Consult your doctor on a regular basis to get yourself checked about your progress.
Where to get help
Your doctor
ESSA Exercise & Sports Science Australia Tel. (07) 3862 4122
Physiotherapist
Qualified gym instructor
Qualified personal trainer
Building muscle - the basics
⚡️Anatomically, it is made up of a collection of parallel cylindrical fibers called skeletal musclesTrusted Source that can be contracted to produce force. It is this actual muscle contraction that permits all external human movement to occur.

⚡️Your body is constantly regenerating and recycling the amino acids, also known as protein building blocks, in your muscles.

⚡️You'll lose muscle mass if your body removes more protein than it adds. No measurable change in muscle size occurs if the net protein synthesis is even. Your muscles will grow if your body deposits more protein than it removes.

⚡️That brings us to how to increase the rate of protein deposition with a minimum muscle protein breakdown rate, which is essentially the key to building muscle.

⚡️This process of muscle hypertrophy is what increases your muscle mass, and it is a principal aim of resistance trainingTrusted Source.

⚡️A number of factors drive the muscle-building process, including hormones, particularly testosterone and growth hormone, and the availability of amino acids and other nutrients.

⚡️Appropriate resistance training forces your body's hormonal response toward an anabolic muscle-building effect, but this can only be assured of leading to muscle gain, rather than muscle loss, when there is adequate protein and energy availability, researchTrusted Source shows.
Tips for how to gain muscle
1. Decide your target number of repetitions
2. Choose the right amount of weight
3. Choose your exercises well
4. Structure your workout to avoid overtraining
To build new muscle tissue, your major tools to up the body's rate of protein synthesis are performing resistanceTrusted Source training and getting sufficient amounts of proteinTrusted Source and overall nutrients.

This amount of resistance training pushes the body's hormonal response to build muscle, but it needs ample protein and energy availability to make sure the process is building muscle versus losing muscle, research says.

Though scientists and experts continue to investigate the science behind optimizing muscle gain, resistance training with the use of moderate to heavy loads in conjunction with relatively high protein intake remains as the only tried-and-true training method for building muscle mass.

Conjugated Linoleic Acid (CLA)
This is a supplement that contains chemicals found in a fatty acid called linoleic acid. There are claim that it may help curb body fat , help you stay full.

Research on CLA for weight loss is blended. Some research shows that for some people, 1.8 to 6.8 grams of CLA per day may:

Curb body fat
Boost muscle
But other research shows it doesn't help you shed pounds.

Natural Medicines reports that CLA is "possibly effective" for weight loss.

Some researchers caution that taking it for a long period may increase insulin resistance, which could make you more likely to get type 2 diabetes if you are already obese. It could also lower "good" cholesterol in your blood, increasing the risk of heart problems.

Common side effects of CLA include:

Stomach upset
Glucomannan
It come from the konjac plant. Like other soluble fibers, it's supposed to promote weight loss preventing some of the fat in your food from being absorbed into your body.

Studies that have been done on very few people since the early 1990s demonstrate that it may be effective; other evidence demonstrates that it does not work at all.

Natural Medicines reports there is "insufficient evidence" to rate glucomannan for weight loss.

If you take glucomannan as a tablet form of the supplement, you can choke or have a blockage in your:

Throat
Esophagus-This is the tube that connects your throat to your stomach.
Intestine
It is apparently just a little safer to take the supplement as a powder or a capsule.

Glucomannan may decrease the absorption of medications. Take your medications at least an hour before or 4 hours after using glucomannan.
Green Tea Extract
It's said to aid in weight loss in many ways:
Appetite suppression
Increasing metabolism for calories and fat
Natural Medicines there is not enough scientific evidence to determine it works.
Possible side effects of green tea extract and especially in high dosages, are:
1.Nausea
2.Vomiting
3.Bloating
4.Gas
5.Diarrhea
6.Dizziness
7.Insomnia
8.Agitation
Green Coffee Extract
Early studies suggest it may cause modest weight loss but further studies are needed. Natural Medicines reports that there is not enough good research to decide if it is effective.

Few people experience side effects, but because of caffeine in green coffee, it may cause:

1.Headaches
2.Stomach upset
3.Nervousness
4.Insomnia
5.Abnormal heart rhythms
6.Hoodia
It is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It's now being marketed as an appetite suppressant.

Hoodia contains P57, an ingredient that's said to curb appetite by helping you feel full. But there's no credible evidence that it's safe or effective.
Natural Medicines says it lacks evidence to rate whether hoodia works .
Nausea
Loose stools
Vitamin D is critical to a healthy immune system.

Your body can get all the vitamin D it needs courtesy of the sun. Yet, most people today spend too much time indoors, or they live in climates where the sun doesn't always shine.

Besides, various studies have concluded that adequate levels of vitamin D may also prevent depression. A positive attitude is, too, the cornerstone of any diet that succeeds.

Studies have documented below-normal levels of serum vitamin D in obese individuals.

A 2011 study among overweight and obese adults found a huge difference in the amount of belly fat that those taking supplements of calcium and vitamin D lost, compared to those who did not take any supplements at all.
Food sources: While the sun provides the best source of vitamin D, you may obtain this vitamin from food, especially fortified foods.
Foods containing vitamin D include:
1.cod liver oil
2.sardines
3.tuna
4.salmon
5.egg yolk
6.fortified milk and yogurt
7.fortified cereals
Tip: Because you will be spending most of your days indoors, taking a supplement of vitamin D would be good to consider. It's still important to use sunscreen.

Try it: Buy vitamin D supplements.

3. Iron
   Iron is part of hemoglobin - a protein present in your red blood cells that carries oxygen throughout the body. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat.

Too little iron causes one of the most common nutritional deficiencies in America: iron deficiency anemia.

Iron deficiency anemia is marked by:

fatigue
weakness
lack of energy
Low levels of iron in the blood also reduce endurance and athletic performance.
Magnesium
Magnesium is an essential mineral in the production of energy in a human body. Its major function is that of a cofactor for more than 300 enzyme systems.

blood sugar level regulation
blood pressure regulation
bone mineral density improvement
smoothing of the nervous system
Dietary surveys of people in this country regularly show that magnesium intakes are not high enough. A supplement of magnesium can ensure you get enough of it.
Food sources: Good sources of magnesium include:
nuts seeds legumes leafy green vegetables such as spinach When to see your doctor
If you consider taking a vitamin or supplement to help with your weight loss, talk with your doctor. Your doctor will discuss the potential benefits and risks of each product with you.

Always inform your doctor of potential interactions with medications you are taking. If you experience side effects from a supplement, discontinue and notify your doctors

Tips to help you gain weight gain weight slowly by adding healthy calories - adults might try adding about 300 to 500 extra calories a day eat smaller meals more frequently, adding healthy snacks between meals add extra calories to your meals with cheese, nuts, and seeds have high-calorie drinks between meals, such as milkshakes

Eat a balanced diet - include a variety of different food groups. For example, fruit and vegetables, starchy carbohydrates and dairy and alternatives

include protein in your meals, such as beans, pulses, fish, eggs and lean meat

have easy-to-prepare snacks, such as yogurt or rice pudding

do some strength training or yoga to build up your muscles - regular exercise can also help you have a better appetite

do not
Avoid using chocolate, cakes, and sugary drinks to put on weight. Similarly, don't drink so much liquid before meals that will fill you up. Raise your calorie consumption The crucial thing you can do if you want to gain weight is taking in a calorie surplus, meaning you have to eat more calories than the total amount your body needs.

You may calculate the needs of your calorie using this calorie calculator.

If you want to take a more measured approach to weight gain, add 300–500 calories over and above what you burn each day using the calculator. If you want to gain weight a bit quicker, aim for roughly 700–1,000 over maintenance.
Remember that calorie calculators are just very rough approximations. Your own requirements might be hundreds of calories higher or lower every day, either way.
Eat more protein
It is essential to consume enough proteins of good quality to accomplish and maintain maximum growth, development, and overall healthTrusted Source.

A 2020 study conducted on 23 individualTrusted Source showed that lean muscle mass can be increased when the levels of protein are higher.

According to FDA, the per-day consumption of proteins by adults is supposed to be 50 g. These are easily variable based on different personal factors such as age, sex, and medical conditions.

Some high protein foods include:

meats
fish
eggs
dairy products
legumes
nuts
Eat more carbs
Carbs, alone, will not lead a person to develop weight gain, but they can provide a good way of getting extra calories. Here are some foods that contain healthy carb compounds: oats quinoa fruits like orange, banana, and blueberry sweet potato buckwheat
Carbohydrates have played an important role in your healthy diet. It is also true that the daily intake of carbs has become largely different depending on several factors such as the individual's age, sex, and their general state of health.
Take in more energy-dense foods
It is vital to make sure there is plenty of energy-dense food in your diet. They are those kinds of foods with many calories concerning weight.

Using plenty of spices, sauces, and condiments can help with this. The more flavorful your food is, the easier it may be to eat more. Toppings may also add extra calories.

Here are some energy-dense foods that might help you gain weight:

nuts such as almonds, walnuts, macadamias, and peanuts
dried fruit such as raisins, dates, prunes, and others
high fat dairy such as whole milk, full-fat yogurt, cheese, and cream
Fats and oils: extra virgin olive oil, avocado oil Grains: oat and brown rice Meat: chicken, beef, pork, lamb- use fattier cuts Tubers: potatoes, sweet potatoes, yams Other calorie-dense foods: dark chocolate, avocados, peanut butter, coconut milk, granola and trail mix Dress Up Your Salads
Don't cut nutritious foods like salads out of your menu because you think they are too low in calories. You can ramp them up with healthy fats like olive oil and add-ons like avocado, cheese, nuts, and seeds. Or try fruit such as apples, pears, and berries to give it a little zip.

Suggestions include:

Use a kilojoule-counter book to work out how much you actually eat in an average day. It might be less than you think.
Have three nutritious meals daily. Allow yourself a little more food if possible
If you have a poor appetite, have five to six small meals each day. Have fluids before and after meals, but not with your meals. This leaves more room for food.
Gaining weight successfully means that you need to increase your daily intake of carbohydrates. Avoid low carbohydrate diets.
Large volumes of dietary protein will not enlarge your muscles any quicker and will put unnecessary stress on your body, especially your kidneys. Also, avoid high-protein diets.
A useful snack may contain fruit, yoghurt, muffin, rice pudding, low fat custard, milkshake or liquid meal supplement.
Avoid fried foods and high-fat junk foods. Instead choose healthy high-fat foods such as avocado or nuts.
Sprinkle some concentrated calories on your usual foods such as: grating cheese on foods. Spread peanut or almond butter on a whole grain muffin.
Cook hot oatmeal or other cereal with milk instead of water. Add powdered milk, honey, dried fruits or nuts after cooking.
Garnish salads with sources of healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.
Lifestyle changes to gain weight Suggestions include:

Be prepared to take food even when not hungry.
Use a timer to remind you every two hours that it is time to eat.
Try to make these extra eating sessions as pleasant as possible. For example, stock the fridge and cupboard with snack foods that you like.
Have small serves of protein foods before and after each resistance training session to help stimulate muscle growth.
Accept bloating or gas may occur due to increased intake of food.

As a beginning yoga student you may feel overwhelmed by the number of yoga poses. If you got out of bed this morning and stretched your arms over your head, you've already done a yoga pose. A yoga practice is a lifelong pursuit, giving you plenty of time to explore each asana-pose-and learn sequences of postures.

Many foundational yoga postures feel instinctively comfortable as our bodies naturally bend and fold into them. Additionally, close attention to breathing is helpful in releasing and moving further into postures.1

These beginning yoga poses will help you get started and build into more challenging asanas in time. Types of Yoga Poses There are hundreds of yoga poses, but here is a basic idea of essential movements to bring you into practice:
Standing yoga postures: Standing postures are often done at the beginning of a class to "build heat" as a warm-up. The standing yoga postures are usually done in a flowing manner to create sequences in vinyasa flow. Yogis in hatha classes usually do the standing postures, rest, and then repeat.

Balancing yoga postures: Beginners' balances are an essential way to generate core strength for advanced yoga poses. Though intimidating initially, they will get better with regular practice.

Backbends: Beginners start with gentle flexion and extension of the spine, working on deeper bends progressively. Since everyday life seldom requires you to move this way, backbends are necessary for spinal health and longevit
Seated yoga postures: These seated stretches, targeting your hips and hamstrings, are best done toward the end of your yoga class when your body is warm. Putting a folded yoga blanket or block under your butt is a great way to make yourself comfortable

Resting or supine yoga postures: Familiarize your self with your resting yoga postures, specifically child's pose, which you are encouraged to do at any time during class when you want to rest. These resting yoga postures continue to open the hips and hamstrings and provide gentle backbends, twists, and inversions.

Mountain Pose - Tadasana
Mountain pose is likely not as familiar to most people as Downward Facing Dog, but it is every bit as important.

Good alignment in Mountain pose means visualizing a straight line drawn from the crown of your head down through your heels, with shoulders and pelvis stacked. But alignment is unique to each body, so root down with your feet and lengthen your spine.

Your instructor can walk you through this yoga pose in class to remind you to slide your shoulders down your back, and keep your weight in your heels.

Warrior I (Virabhadrasana I)
Warrior One
Verywell / Ben GoldsteinType: StandingThe critical thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights; they should be roughly parallel to the front of your mat. This yoga pose may require you to take a wider stance.

2. Downward Facing Dog (Adho Mukha Svanasana)
   Down dog pose woman practicing yoga, doing mukha svanasana exercise, stretching hands
   Khosrork//Getty Images
   Downward facing dog might be one of the first postures you'll learn in any yoga class, since it's such a key part of many yoga practices. It's one of the primary postures during sun salutations and something you can return to throughout class, as well.
3. Cobra Pose (Bhujangasana)
   Cobra Pose Young fit woman in tight sportswear practicing yoga, doing Bhujangasana exercise on hands
   Khosrork//Getty Images
   This pose, also common in sun salutations, is ideal for improving posture as backbends are great for counteracting long periods of sitting.

How to:
Start by lying face down flat on the mat with your palms flat on the mat near your shoulders.
Inhale, press your head and chest up off of the ground, and roll your shoulders back and down. Maintain a slight bend in your elbows and keep your elbows close to your body.
Pigeon Pose (Eka Pada Rajakapotasana)
serious motivated sportswoman practicing yoga on mat, doing one legged king pigeon pose, warming up stretching muscles

Great for opening the hips, this is one of the most common yoga postures targeting the lower body and can be an amazing stretch. Ease into the move, folding forward only if you feel balanced in position.

Tree Pose (Vrksasana)
tree pose athletic slim woman with hair bun in tight sportswear practicing yoga, doing vrksasana exercise

This standing yoga pose not only works on improving your balance and coordination, but it also focuses on posture and alignment. Engage your core to help steady you.

How to:
Begin standing tall with toes and feet pressed into the floor. Place your hands on your hips and find a steady gaze in front of you.
Slowly raise your left foot up onto your right shin or thigh. Keep your gaze forward, press the foot into the leg, and inhale. When you feel stable, bring your hands to your heart or stretch them out overhead like branches.
Hold for several breaths, then step your foot back down and repeat on the other side.

10. Corpse Pose (Savasana)
    yoga for beginners
    Getty Images
    It is a very grounding pose for complete relaxation and, at times, calming of the mind. Note that if there is tension underneath the lower back, consider placing a rolled-up blanket under the knees.