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When you lose weight, where does it go? Turns out, most of it is exhaled.

In a new study, scientists explain the fate of fat in a human body, and through precise calculations, debunk some common misconceptions. Fat doesn't simply "turn into" energy or heat, and it doesn't break into smaller parts and get excreted, the researchers say.

In reality, the body stores the excess protein or carbs in a person's diet in form of fat, specifically, as triglyceride molecules, which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation.

When a triglyceride is oxidized (or "burned up"), the process consumes many molecules of oxygen while producing carbon dioxide (CO2) and water (H2O) as waste products. [8 Strange Things Scientists Taste and Eat]

So, for example, to burn 10 kilograms (22 lbs.) of fat, a person needs to inhale 29 kg (64 lbs.) of oxygen. And the chemical process of burning that fat will produce 28 kg (62 lbs.) of carbon dioxide and 11 kg (24 lbs.) of water, the researchers calculated.

"None of this biochemistry is new, but for unknown reasons it seems nobody has thought of performing these calculations before," study authors Ruben Meerman and Andrew Brown of the University of New South Wales in Australia, said. "The quantities make perfect sense but we were surprised by the numbers that popped out."

The researchers showed that during weight loss, 84 percent of the fat that is lost turns into carbon dioxide and leaves the body through the lungs, whereas the remaining 16 percent becomes water. The results of a study published in a special Christmas issue of the medical journal BMJ show that the lungs are the primary excretory organ for weight loss. The water formed may be excreted in the urine, feces, sweat, breath, tears or other bodily fluids, and is readily replenished," the researchers said.

The calculations also show the frightening power of, for example, a small muffin over an hour of exercise: At rest, a person who weighs 154 pounds (70 kg) exhales just 8.9 mg of carbon with each breath. Even after an entire day, if this person only sits, sleeps, and does light activities, he or she exhales about 200 grams of carbon, the researchers calculated.

A 100 g muffin can cover 20 percent of what was lost.

On the other hand, replacing one hour of rest with exercise such as jogging, removes an additional 40 g of carbon from the body, the researchers said.

Even if one traces the fates of all the atoms in the body, the secret to weight loss remains the same: In order to lose weight, one needs to either eat less carbon or exercise more to remove extra carbon from the body.

Yoga and Fat Loss

The reasons below will convince you of the fact behind weight loss associated with breathing exercises in yoga.

  • Deep breathing promotes weight loss as deep inhalation fills your lungs with fresh oxygen that gets transferred to all body cells. This increases oxidation and helps in burning fat cells.
  • With deep breathing in yoga, oxygen intake in blood increases and the rate at which carbon-dioxide leaves the body slows down, thus giving us more energy to workout.
  • Breathing exercises in yoga boosts metabolism. The thyroid gland is responsible for regulating metabolic rate. Deep breathing in yoga triggers release of hormones from thyroid gland that stimulate metabolism and thereby indirectly leads to weight loss.
  • There are some specific yogic breathing techniques that massages your abdomen and helps burn fat faster around the mid-region.

Yoga breathing exercises for weight loss

Pranayam:

Pranayam refers to deep breathing techniques. There is a set of breathing exercises that will effectively help lose weight.

  1. Kapalbhati:

Also known as the Breath of fire technique, this breathing exercise made popular by yog guru Baba Ramdev is a very helpful weight loss exercise. Let us learn how to do it.

  1. Sit cross-legged on your yoga mat.
  2. Your body should be straight, an elongated spine, neck and chin up.
  3. Close your eyes and place hands on your knees in a comfortable position.
  4. Your abdomen muscles should be completely relaxed, don’t strain them.
  5. Breathe in deeply and exhale the air out of your nose as if a sniff. When you sniff out the air, you’ll feel your abdomen pulling inwards.
  6. If you are a starter, practice this breathing exercise upto 30-50 times. Slowly increase the pace and continue upto 5-10 minutes at a stretch.

Don’t do this exercise when having periods or if you are suffering from high blood pressure or any other heart disease.

  1. Bhastrika Pranayam

This pranayama is meant to provide enough amount of fresh oxygen to your body.

  1. Sit comfortably on a yoga mat. Your legs should be crossed, one over the other in a padmasana.
  2. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other.
  3. Take normal breaths and relax.
  4. Now breathe in deeply with all your strength so that your lung is filled with oxygen.
  5. Then breathe out forcefully though the nose such that a hissing sound is made.
  6. Repeat this for 5-10 times.

If you are suffering from any heart disease, consult your doc before practicing this exercise.

  1. Anulom Vilom Pranayam

This breathing technique is also known as alternate nostril breathing. Lets learn this breathing technique.

  1. Sit with cross-legged on a mat and relax.
  2. Close your eyes and keep all your muscles relaxed.
  3. Now press the right nostril with the thumb of your right hand and breathe in through the left nostril.
  4. Count until 5 to retain the breath.
  5. Then close your left nostril with the ring finger of your right hand and leave the right nostril to let the air exhale through the right nostril.
  6. Now again inhale through your right nostril while still keeping the left nostril pressed.
  7. Retain the breath until 5 counts and release air through left nostril.
  8. This way you complete one round of this pranayama.
  9. Repeat some 10-15 rounds more.

This exercise should be done in fresh air before having your breakfast. However if you are pregnant or having periods, do not do this exercise.

  1. Bhramari Pranayam
    1. Sit on a mat cross-legged in a padmasana.
    2. Straighten your spine and relax.
    3.  Now with your thumb, close both your ears.
    4. Use the middle finger of both hands to press lightly on your closed eyes.
    5. With the index finger, press your temples lightly.
    6. Place the ring fingers and little fingers on the bridge of your nose.
    7. Now breathe in deeply through nose and exhale slowly through nose while making a humming sound and chanting OM in your mind.
    8. Do this exercise for 11-21 times.
  1. Surya Namaskar

There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing which if done with concentration and accuracy promotes weight loss toning up your entire body.

  1. Seated Spinal Twist

Also known as Ardha Matsyendrasana, spinal twists works on your abdomen and back.

  1. Sit on the yoga mat with your legs extended before you. Breathe and relax.
  2. Bend your right knee and bring the heels as much close to your buttocks as possible.
  3. Now fold your left knee and cross it over your right knee. Your left foot ankle should be just by the side of your right knee.
  4. Take your left arm and place it behind you with the palm on the floor.
  5. Your right arm should be touching the toes of your left foot.
  6. Now that you have positioned yourself, take in a deep breath and elongate your spine.
  7. Twist your torso to your left and look over your left shoulder. As you twist exhale.
  8. Inhale and straighten your spine; exhale and twist.
  9. Stay for 5 breaths and release the twist.
  10. Now twist to the other side too.

These poses of yoga for breathing and weight loss will undoubtedly give you long term benefits!

Sep 26, 2015 12:53:23 PM By eSupplements Store Fat Loss, Wellness, Weight Loss, Lose Weight, 0 Comments Gym Essentials,

Did you know that Olive oil is the only oil that is made without chemicals and industrial refining! This adds to the glory of the oil. Olive is native crop of the Mediterranean basin. Olive oil is obtained from the fat of olive fruit, only by pressing.

Talking about extra-virgin olive oil as the word virgin means something in its pristine form; it is the highest quality and certainly most expensive olive oil classification. Ideally it should not have any defects. It should have the flavor of fresh olives. This might sound to you something obvious. But this is how olive oils are classified. Let’s get an insight into how exactly are they classified and what is the importance of knowing the parameters.

Olive oil tasters describe the positive attributes of olive oil using following terms:

FRUITY: Oil having pleasant spicy fruit flavor. It is a characteristic of fresh ripe or green olives. In fact, ripe olives yield oil that is milder, aromatic, buttery and floral. Green fruit yields oil that would be grassy, herbaceous, bitter and pungent. Now, fruitiness also varies with variety of olive.

BITTER: Should create a mostly pleasant acrid flavor sensation on the tongue.

PUNGENT: Should create peppery sensation in the mouth and throat. As per olive oil standards of the INTERNATIONAL OLIVE OIL COUNCIL, the following are different grades of olive oil:

VIRGIN OLIVE OIL: It has free acidity, expressed as oleic acid of not more than 2 grams per 100 grams. Ordinary virgin oil has free acidity of not more than 3.3 grams per 100 gm. Virgin Lampante olive oil is not hailed fit for consumption. It is highly acidic.

OLIVE OIL: Blend of refined olive oil and virgin olive oil fit for consumption.

REFINED OLIVE OIL: Olive oil obtained from virgin olive oils by refining methods which do not lead to alterations in its structure.

OLIVE POMACE OIL: Oil comprising of blend of refined olive-pomace and virgin olive oil.

CRUDE OLIVE POMACE OIL: It is intended for technical use mostly. In chemical terms extra virgin olive oil is described as having a free acidity, expressed as oleic acid, of not more than 0.8 grams per 100 grams and a peroxide value of less than 20 milliequivalent O2. It must be produced entirely by mechanical means without the use of any solvents, and under temperatures that will not degrade the oil. In order for an oil to qualify as “extra virgin” the oil must also pass both an official chemical test in a laboratory and a sensory evaluation by a trained tasting panel recognized by the International Olive Council.

Did you know that each of us carry significant amount of Creatine in our bodies, in the muscles. So now you know it is not a drug or steroid to build muscles. In fact it is recommended for consumption because it boosts the amount of Creatine present in our body.

Most part of Creatine is stored in the skeletal muscles, rest in the organs of reproductive system, heart etc. What exactly is this Creatine though? It is made up of three amino acids- glycine, arginine and methionine. Then it is synthesized in the liver to produce Creatine. Meat is also a great way to ingest Creatine hence vegetarians lack it severely in their diet.

Creatine Supplements are then required to balance out the deficiency. These days Creatine is synthesized in laboratories by using these three amino acids, in powder form. Creatine is directly involved in the ATP –PC (Adinosine Tri Phosphate Phosphocreatine) energy system, the process by which energy is released into the body. This is the fastest system to provide energy to cells and tissues. So during an explosive activity, like when muscles are contracting fast, say during weight lifting, sprinting etc, the foremost source of energy would be ATP-PC system.

Benefits from Creatine in body building:

There are two ways for the body to retain water. One –super hydrated muscle tissues .other-bloat caused by water retained under the skin. When muscle cells become over saturated with Creatine, they draw in more water and thus lead to swelling of tissues of muscles. This is what we call cell volumization. It leads to initial muscle and weight gain.

Yet another benefit is that it prevents neuro -degenerative diseases and muscle wasting. Creatine supplements come in a variety of forms.

The most popular being Creatine monohydrate, mostly found as Creatine monohydrate powder. Simple Creatine bonded with a single water molecule, available as white powder is Creatine monohydrate. It is mixed with protein shake or any other beverage. Preferable way is to mix with a drink high in fast absorbing carbohydrate. That would boost insulin secretion and thus lead to greater consumption of Creatine by the muscles. Still, not everybody is a good responder to Creatine. It might lead to blotting, digestive distress, but very few people have such response. Creatine thus is critical to enhancement of performance at gym, sports and most importantly volumizing muscles.

                 Whey Protein –Yes of course each one of us must have come across this term once in our life time.

But do we know what exactly it is?? Whey is the byproduct of cheese production process. And the globular protein derived out of it is called the whey protein. It is the most sought after and sold protein, out of all supplements known in the fitness industry.

So how do YOU choose a whey protein?? Just by following peers at your gym, or the ones easily available, or those who have the most appealing packaging. Well, it is a serious issue and decision. You must know what it is and what exactly its requirement is.

Whey is an abundant source of Branched Chain Amino Acids. In a lay man’s language, whey protein is a great source of amino acid. It is hence critical for stimulating protein synthesis in your body, to help body cope up faster with stress (exercise) and you as well know that all the muscles in your body are made up of protein. So it is strongly recommended to buy whey protein powder to get that muscular body you have always dreamt of.

Only body building?? No cancer, heart disease, diabetes, body fat loss– amino acids take real good care of all of these. Now let’s talk about its composition. It comes in four basic formats: Native whey, Concentrate, hydro lysate, isolate. Native whey protein is the purest form of whey protein. It is not a by- product.

What makes whey protein a superb choice is its digestibility rate. That could be even less than thirty minutes. See in this, there are three best times during a day when you are supposed to consume whey protein: When we wake up, our body is set to starvation mode. Throughout the night, all the repairing and rejuvenating activities of the body go on. As soon as you wake up, the nutrient and protein demand of the body must be fulfilled to kick start your day, certainly followed by a healthier breakfast.

40 minutes prior to your work-out: Stocking up fast acting proteins before you start working out is a great boost to your exercise. Moreover, mixing it with some carbs will also help you perform better, because now you have more energy to hit the gym harder.

Right after your work out: This is THE best time to consume fast acting protein, with carbohydrates. The combination leads to a blast of insulin. Insulin will speed up the process of absorption of glucose and amino acids by the tissues, and there you go, you are on your way to build a huge muscle.

To conclude, research shows that people, who supplemented their diet and work out regime with whey supplements, lost exclusively fat from their body. While the group without supplements lost a combination of fat and muscle mass. Hence it saves you from muscle breakdown.

Whey Protein in every context seems to be an excellent sports and health supplement. You might not find enough reasons to abstain from it.

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