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When You Start Doing Yoga, These 7 Things Will Happen

When You Start Doing Yoga, These 7 Things Will Happen

Yoga has been practised for thousands of years and when you start doing yoga, it’s easy to see why this practice remains popular. Yoga is designed to rejuvenate the body and mind, and is about focusing on the self. It’s a discipline that grows with you as you become more tuned in with your physical-spiritual connection. It can be easy to forget that yoga is a journey into your self-development and that class shouldn’t be a time to show off. It’s a time to heal, tune-in, see how your practice has evolved, and of course, to have fun!

Here are seven things that will happen when you start practising yoga.

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You’ll learn to let go of what doesn’t serve you

My teacher says this a lot in class and it really is true. As you begin to realise that there is no competition in class and there’s only so far you can push your body, you bring that philosophy into your life. You may also find that old emotions come up during a particular pose. I remember one class when I was so angry, I felt sick and felt like crying and I wondered if there was something wrong with me. Then I found this website which described why we can feel overwhelmed in class. It was helpful to be reminded that yoga entails allowing yourself to heal which means buried emotions resurfacing so they can be released.

You’ll become more confident!

Yoga allows you to connect more deeply with yourself and your body. You start to feel gratitude that you can hold your body weight – especially when doing a vinyasa that incorporates chaturanga! You embrace every part of yourself because you know it’s your body and you CAN do it. You’ll build muscle and tone up places you didn’t even know existed! Here’s a guide to how yoga changes the body over a prolonged period of time.

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You’ll become mindful of the types of food you eat

Maybe it’s the new found awareness of your body, or the detoxing stretches, but something clicks in your brain and suddenly you don’t want to fill your body with chemicals, or eat food loaded with sugar. Me and my friend always joke that the best meal of the week is the post yoga class meal. You feel so good that you want to carry that through into everything. Not only that, but your metabolism improves meaning your body can utilise vitamins and minerals with more efficiency and much more effectively. This study by Shauna E. Keeler describes how those who practised yoga were more mindful of their food choices.

You’ll sleep more deeply

Hooray!! This is something we could all do with more of! This detailed study by Catherine Woodyard shows how yoga contributes to a fuller and sounder nights sleep and is beneficial to all areas of our lives. When you get a good nights sleep, your productivity increases, your stress levels decrease and your cognitive function greatly improves. If you’re having difficulty sleeping The Yoga Journal website has some amazing poses to help you sleep better at night.

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You’ll become mindful of your actions off the mat as well as on the mat

You’ll gain an awareness of how your body reacts in particular situations and you’ll learn how to alleviate the symptoms and find a beneficial solution. You may begin to set positive intentions during the day as well as during class, and as a bonus you may find you’ll have more patience with the flow of life. Here’s what the Harvard Health website has to say about the benefits of yoga off the mat.

You’ll be aware of your breath as a healing tool

Yoga incorporates different breathing techniques that this study in the International Journal of Yoga says “positively affects immune function, autonomic nervous system imbalances, and psychological or stress related disorders”. This means that the techniques taught in a yoga class are far more beneficial than most people think. They can be incorporated into daily life to reduce stress, lower blood pressure and ease anxiety. For example diaphragmatic breathing is great for beginners because you are taught how to consciously breathe by concentrating on how it feels to breathe. If you’re interested in the different types of breathing exercises I recommend reading “Breath Easy: Relax With Pranayama”

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You’ll have less frequent aches and pains

The Harvard Health website states that those who suffer from chronic pain found that their pain lessened with weekly yoga sessions. As someone who suffers from neck and back pain I have definitely found that doing yoga has helped. In fact my neck pain has gone and my back pain very rarely flares up. If you decide that you want to pursue yoga for this reason then remember to speak to your doctor and find a qualified yoga instructor and inform them of your pain or any medical conditions you have. They can work with you to find poses to alleviate your pain.

“Yoga stirs up the comfortable identity you’ve been projecting and peels back why you even want/need that identity in the first place.” – Caren Baginski

The body follows the mind. Yoga is a discipline that allows you to fight past the doubt and realise how your limitations are in the mind. You start to honour yourself and suddenly the negative self-talk doesn’t cut it anymore. Through yoga you come to realise that negativity doesn’t serve you and that it acts as a barrier to all the positive things you can do. You’re empowered to love yourself and feel good about who you are and the progress you make not just in class, but in life too.

Featured photo credit: Hawaii Sunrise AcroRevolution Style via flickr.com

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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