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10 Myths of Yoga Fractured – Last Myth Will Change the Way You Think

10 Myths of Yoga Fractured – Last Myth Will Change the Way You Think

Yoga, a practice originated in India, is derived from the Sanskrit word “Yuj” which means “to join.” Yoga unites mind, body, and spirit.

In 2014, June 21st was declared as the International Day of Yoga after getting approval from all 193 United Nations members.

Yoga gives importance to self-awareness. In today’s hectic scenario, people look out for external remedies. The teaching of yoga addresses the importance of inner strength. It not only improves the physical health and mental well-being of individuals, but it also prepares the same group in broadening their vision by building a sustainable and peaceful road map for the nation.

With the growing popularity of yoga, a number of myths are prevalent in the society. Let us fracture them to understand the essence of this 5000-year-old practice.

Here are 10 myths associated with yoga:

1. Your body must be flexible

How does it feel when you see your friends posting their handstands and single-arm balancing pictures on their social profiles? Though a mountain or picturesque beach background may spoil your mood and confidence, you must know it takes quality time to attain such balance.

Everyone comes with a different body shape. Most beginners back out because they fear what people will think about their body type. Their rigid bodies force them to accept their incapability.

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Beginners must start with light exercises. With time, the body allows different postures.

2. Yoga is only for young people

Yoga is one of the health practices where grandparents can reap the benefits along with their grandchildren. Jean Dawson, attended her first yoga class at 67. She recently enjoyed her 100th birthday this past February.

In an interview with Metro UK, Jean said, “I don’t know how I would be today if I hadn’t taken up Iyengar Yoga. It has given me good posture, balance, concentration, flexibility, and stamina,”

Jean also cured her slip disc problem. For those who consider age as a huge barrier, get ready to change this mindset. A few years back, Jean could do all the handstands. Period.

3. Yoga is too time-consuming when you have a busy schedule

Time is not an issue. Your willpower to include yoga in your daily schedule depends on whether you are choosing a “Waste” or “Utilize” mentality.

A person with the “Waste” mentality thinks about sacrificing their precious time with the yogic practice. Their short-sighted attitude drags them to the same unproductive regime. Meanwhile, a person with the “Utilize” mentality thinks about utilizing the time by incorporating this discipline in their daily routine. They suppress their inner resistance to reap the long-term benefits.

According to University of Illinois research, a 20-minute yogic session helped participants process informational quickly when compared to the participants who were told to walk or jog on a treadmill for 20 minutes instead.

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You don’t need to spend a lot of time. As you begin to get into the groove, you’ll find an inner desire to expand the practice.

4. I don’t want to change my lifestyle

Yoga doesn’t come with a “must” tagline. It is advisable to avoid junk food and adopt a vegan diet, but it doesn’t mean you “must” be vegan to follow yoga.

If you think you have to detach yourself from the material world to experience the joy of yoga, you are completely wrong. Yoga aims at improving your lifestyle. It might change the way you tackle your personal issues or how you frame opinions about others. The final decision to accept these changes remains in your hands.

5. I’ll follow my trainer religiously

There is no harm in following the guidelines provided by your instructor, but you must know your limitations.

Trainers look elegant while performing a pose. Students overstretch themselves to get the same charm.

As Rome wasn’t built in a single day, you can’t build a flexible body in a single day. When your body signals you to stop, respect it and get some rest. Don’t try to copy your trainer.

6. Yoga causes pain

Beginners feel pain during the initial stretch-outs. Don’t confuse this sweet pain with the pain caused by exertion.

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Sometimes, the problem is not the asana (yogic pose), but the people who are performing them. They experience pain because there is something wrong with the alignment of their body.

Some poses require hard work. Before quitting, discuss the issue with your mentor. They will help you in differentiating the pain type.

7. I already know it all from reading books 

Books can be a great source for understanding various goals and schools of yoga; however, practical skills always overshadow theoretical knowledge.

People unintentionally spread their bookish expertise with their friends and relatives. They are always eager to share their piece of advice. They try to pose as an expert by listing out different techniques for overcoming a particular pain. Before spreading your knowledge, become an example first.

When people start seeing positive changes in you, they will automatically seek your advice. Instead of quoting information by referencing the book title and author, share your personal experiences.

8. I already go to the gym, so why should I practice yoga?

Preferring one practice over another is difficult, but you can’t achieve the benefits of yoga by only going to the gym.

Yoga keeps a strict check on your emotions. It calms down your fickle mind. The practitioner attains the body-mind balance to help unfold the limitless potential of the human mind.

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By minimizing the mental stress, yoga also blocks the path of several diseases.

Most importantly, yoga brings more clarity by aligning thoughts with actions.

9. Hot Yoga will help in weight loss

Bikram yoga, popularly known as Hot Yoga, claims to burn 1000 calories in a single 90-minute session conducted in a room heated to around 104 degrees.

Dr. Brian L. Tracy, an exercises scientist at Colorado State University, conducted two experiments with his team to find the correlation between Hot Yoga and weight loss. Increasing heart rate and rise in core temperature gave results equivalent to calories burned during brisk walking. The big claims didn’t even stand in front of an average burn rate of 460 calories for men, and 330 calories for women.

Ideally, yoga is not designed for profuse sweating. If you want to lose weight, perform cardio exercises.

10. The best time to practice yoga is either morning or night

If you have attended yoga classes, you must have heard this kind of statement from your trainer. They are not wrong because the best time to practice yoga is in the morning before the breakfast or in the early evening, around sunset.

Then, why is this a myth?

Real yoga goes beyond stretching and breathing exercises. In a yogic session, you train your body to attain a peace of mind; however, the true test comes when you apply that training in achieving work-life harmony.

You must practice the art of yoga for the whole day, be it in your workplace or at home.

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Yatin Khulbe

Positivity Advocate

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Last Updated on September 4, 2020

How to Lose Fat and Gain Muscle to See Results Fast

How to Lose Fat and Gain Muscle to See Results Fast

There’s a lot of confusion, mystery, and desperation around how to lose fat and gain muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers but are never able to replicate the results ourselves.

Well, that mystery is over because I will tell you exactly how to achieve those results in this article.

The journey to getting there is straightforward but not easy. Most people give up too early in the game, when they stop making visible progress.

Keep reading to learn how to utilize your metabolism and the laws of muscle building to lose fat and gain muscle fast.

Skyrocket Your Metabolism to Lose Fat

Learning how to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

To lose fat, you must have calorie deficits each day, and to gain muscle, you must be in a caloric surplus, but you cannot do both at the same time.

When you look at pictures, it looks like it can be done simultaneously, but what is actually happening is a change in fat and muscle percentages.

If your weight stays the same through your journey, and you lose body fat, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle, but your fat and muscle ratio percentages have shifted.

Calculating Your Calories to Lose Fat

There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process.

You can find a visual explanation of TDEE below[1]:

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Use TDEE to learn how to lose fat and gain muscle.

    Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure you’re getting the results you’re looking for.

    Metabolism calculators take into account four different ways your body burns calories to come up with your TDEE, or how many calories you burn in a day:

    • Resting metabolic rate
    • Thermic effect of food
    • Thermic effect of activity
    • Non-exercise activity thermogenesis

    Resting Metabolic Rate (RMR)

    This is your baseline metabolism at rest, or how many calories your body needs to survive if you spent the entire day lying in bed awake.

    RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh.

    A heavier person has a higher RMR than a lighter person, even if the lighter person has a higher lean muscle mass, because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure[2].

    Thermic Effect of Food (TEF)

    You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

    • Lowers your intake of other types of foods, like processed carbs.
    • Increases satiety, so you continue to feel fuller, longer.
    • The building blocks for your muscles are found in protein.

    About 30% of the calories from protein intake are burned off during the digestion process, which includes absorption and waste removal of it. Eating more protein as opposed to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

    Thermic Effect of Activity (TEA)

    The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise, like going to the gym, doing an aerobics class, or going for a run. It covers any exercise you do outside of your normal activities.

    Non-Exercise Activity Thermogenesis (NEAT)

    The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs[3].

    For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about an hour in the gym, and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting.

    This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

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    Outside of your gym workout, any additional body movements count towards burning additional calories. The quickest way to add this to your day is to make everything you do as inconvenient for yourself as possible.

    Examples of inconvenient activities that count towards NEAT include:

    • Taking the stairs versus the elevator
    • Parking farther away
    • Getting up to change the TV channel versus using the remote
    • Pacing and walking while on a phone call instead of sitting down

    Increasing your NEAT goes a long way to helping your burn calories faster, leading to quicker fat loss. For more ideas on how to make life a little more inconvenient to up your activity level, check out this article.

    The Laws of Building Muscle

    Congrats on reaching the stage where you want to tone and get some definition! Learning how to lose fat and gain muscle isn’t an easy process, so if you’ve taken it on, that’s a huge step.

    To build muscle, first you want to increase your calorie intake.

    Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle, and any excess can lead to fat storage if you’re not training hard enough or aren’t active enough.

    Again, be sure to track your measurements and adjust your calories if necessary.

    Second, follow a muscle-building program that you can sustain for at least 3 to 6 months.

    Consistency is key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least twice a week for at least an hour each time to start getting results.

    Of course, more often is better but requires better planning and a more complicated body parts training plan. So, start simple if you’re a novice. It’s not necessary to train 6 times a week unless you’re training for a competition.

    Progressive Overload

    Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

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    Load means the amount of weight you’re lifting during weight training. Up to a certain point, it becomes unrealistic to keep adding pounds to each exercise every week, at which point you need to switch exercises and work on your weaker points to break that plateau.

    However, the goal with load is to keep increasing the amount of weight you lift.

    Increasing the volume you do is another method to progressive overload. Volume means the total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

    But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

    You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

    Here is a visual explanation of how you can engage in progressive overload[4]:

    PROGRESSIVE OVERLOAD FOR MUSCLE MASS by @jmaxfitness - Visit the link in my bio to claim your free 1-week muscle bu… | Muscle, Gain muscle, Weight training workouts

      Training Intensity

      Paying attention to what you’re doing is required if you want to lose fat and build muscle because you want to build and improve the mind-muscle connection to optimize growth.

      A healthy mind-body connection means you’re able to better feel your muscles working during each lift.

      You know you’ve picked the right weight when the last 2 to 3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

      This little bit of pushing past the discomfort is the difference between an average body and a body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

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      Proper Recovery

      This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements, forgetting that we already have the ultimate tool for recovery: our own body.

      For best recovery practices, allow at least a day, but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possible injury, and illness.

      Remember, muscles are broken down in the gym and built outside of it during recovery.

      Get 7 to 8 hours of sleep, and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels, leading to hunger cravings, decrease regulation of burning fat, and cause faster aging.

      You can learn how to lower your stress levels fast here.

      Stop Program Hopping

      Every day, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

      Frequent program hopping stops you from getting any results.

      When you change programs too often, you don’t make progress on each exercise. It becomes hard to gauge whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

      Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving, and, therefore, cutting yourself short of future muscle gains.

      Conclusion

      The steps to losing fat and gaining muscle are simple, but the journey to get there is not.

      Tracking and measuring your calories is the quickest way to lose fat, along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

      Applying these methods will guarantee that you get the results you’re after!

      More on How to Lose Fat and Gain Muscle

      Featured photo credit: Benjamin Klaver via unsplash.com

      Reference

      [1] Cheat Day Design: What is TDEE?
      [2] International Journal of Obesity and Related Metabolic Disorders: Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects
      [3] Current Opinion in Clinical Nutrition and Metabolic Care: Variability in energy expenditure and its components
      [4] J Max Fitness: PROGRESSIVE OVERLOAD FOR MUSCLE MASS

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