How To Gain Weight??

                  Expert guidance of exercise routine and nutrition diets planning is the best way to gain weight. G ganging weight can be equally difficult as losing weight.

It is unhealthy to have a low body weight. People with low body weight have weak immune system with a tendency to catch several infectious diseases. Being underweight can lead to various complications like heart disease, blood vessels disease and increased risk of osteoporosis.

We all have one friend who seems to defy all laws of calories and weight gain. You see the one take in twice of what you take in but they never seem to gain an ounce. Is it just luck or something with hormones or some technique of weight maintenance secret?

 According to WHO

“Research shows that skinny people simply don't think about food the same way as--well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, MD, an associate professor adjunct in public health at Yale University.” 

Times of India

 someone who is skinny as a stick and does not shy away from food. Most of us are envious that they never put on weight, but they too wish to have a lean well toned, even curvy or muscular look. 

People may be underweight due to various reasons 

Inadequate feeding habits, prolonged meal time gaps, poor selection of foods, increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight. Other reasons can be due to prolonged illness, diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism) and eating disorders such as anorexia nervosa or bulimia. 

How to gain weight

 Lift weights for lean mass 

If you haven't figured it out already, you're going to be doing some heavy lifting in order to put on lean mass. The foundation of your routine should be the big compound lifts: Squats, deadlifts, presses (bench and overhead), pull-ups, rows, dips, snatches, power cleans, clean and jerks. These engage multiple muscles while triggering your hormonal response systems. 

 Eat less 

If you eat in between meals, cut it out. They say you should eat three large meals or five to six small meals in a day. Eating less is more. Choose food with nutritional calories and increase intake of starchy foods like potatoes. Remember, the more junk food you eat, the more you deprive your body of healthy nutrients. A thin person who gorges on junk food will suffer the same unhealthy consequences as an obese person with poor eating habits. .

 Eat healthy fats 

Eat plenty of healthy fats. Eat your egg yolks, meat with animal fat, coconut oil, and other healthy fats. Increase caloric intake - of the healthy kind ofcourse. So those bananas count well here.

 Increase protein intake 

Never let your protein intake go lower than 1g/lb of body weight when you are aiming to add long-term muscle. It's the building block of muscle, and your body is going to be starving for it. 

 Oats: A bowl of oatmeal is the perfect nutritious breakfast. It is high in fiber, and it also provides the body with vital nutrients. 

Yogurt: The healthy fruit-flavored, fatless yogurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain. 

SOME OF THE YOGA POSTURE TO GAIN WEIGHT OR GOOD PHYSIQUE

*Good physique (ideal body weight)

One of the best ways to gain weight fast is yoga as it addresses the underlying factors of the problem like stress, poor metabolism, inadequate digestion, blood circulation, lack of appetite.

• ·        Surya namaskar (sun salutation)
• 
  
• ·        Dhanur asana (bow pose)
• 
• ·        Dhakr asana (wheel pose)
• 
• ·        Hal asana (plough pose)
• 

·        Bhujangasana (Cobra Pose) 

 

·        Sarvangasana (Shoulder Stand Pose)

 

·        Pavanamuktasana (Wind-Relieving Pose) 

 

·        Savasana (Corpse Pose)

Yoga philosophy supports the concept of ideal body weight. Yoga practice will regulate your metabolism to provide ideal body weight.

Although, yoga as such cannot help you to gain weight but can regulate your metabolism if it is too fast. Also yoga can help you to improve your strength and posture. One option is to gain weight by eating more calories and reducing your activity levels (sedentary lifestyle). Better option is to aim for weight gain in a healthy way by doing regular exercise well and eating high calorie nutritious diet.

Do regular yoga to reduce stress levels. Sleep more than 7-8 hours per night. If you do not find time to eat properly or adequate relaxation, slow down your life.
 

* do not force yourself with hard posture, which you feel you can do, do that regularly, it would be best if you to consult with professional, yoga teacher. this is  just information and little guidance, and hope for better health. better health and better mind always help to be stronger then than other*

Eating for weight gain:

·         Eat more often, take short meals every 2 hours or so.

·         Best way to consume extra calories is to eat more fats.

·         Eat nutrient rich foods like nuts, dairy products, enough of protein, fruits, dry fruits

• Include dairy products like whole milk, butter, cream, ghee(clarified butter) or cheese
• Increase carbohydrates intake from whatever source you love to eat.
• Eat plenty of fruits especially bananas and mangoes.
• Drink fresh fruit juices, shakes.

Vegetarian Foods with High in Calories

Nuts & Seeds (Macadamia Nuts)	Calories 100g 718 calories
Nut & Seed Butters (Peanut Butter)	Calories 100g 590 calories
Chocolate (Dark 70-85% Cacao)	Calories 100g 598 calories
Dried Fruit & Fruit Juices (Prunes)	Calories 100g 339 calories
Avocados	Calories 100g 160 calories
Whole Grains (Wholewheat Pasta, Cooked)	Calories 100g 124 calories
Milk, Dairy	Calories 100g 452 calories

best of luck be positive and feel being blessed  and have a good diet plan. i personally suggest you to take professional guidance in exercise, yoga or diet. 

all the information is bought from different source from internet, some sources are given below.

thank you!

:) keep smiling 

(please suggest me how can i improve in my blog so that we both can be benefited)

next topic will be PILES 

http://www.yoga-for-beginners-a-practical-guide.com/gaining-weight-through-yoga.html

http://timesofindia.indiatimes.com/20-ways-to-gain-weight-fast/articleshow/17398991.cms

http://www.who.int/nutrition/challenges/en/

http://timesofindia.indiatimes.com/20-ways-to-gain-weight-fast/articleshow/17398991.cms

http://www.woyoso.org/Underweight.html

http://www.myyog.com/art-of-living/137-lessons/311-Liquid-Diet-and-Good-Health.html
http://www.healthaliciousness.com/articles/highest-calorie-foods.php

How to Loose Extra Weight or gain weight

Problem with Obesity: 

Harvard health publication 

If you’re carrying many extra pounds, you face a higher-than-average risk of a whopping 50 different health problems. These health conditions include the nation’s leading causes of death—heart disease, stroke, diabetes, and certain cancers—as well as less common ailments such as gout and gallstones. Perhaps even more compelling is the strong link between excess weight and depression, because this common mood disorder can have a profound, negative impact on your daily life.

Obesity increased the risk of diabetes 20 times and substantially boosted the risk of developing high blood pressure, heart disease, stroke, and gallstones. Among people who were overweight or obese, there was a direct relationship between BMI and risk: the higher the BMI, the higher the likelihood of disease.

According to WHO

Growing rates of overweight and obesity worldwide are linked to a rise in chronic diseases such as cancer, cardiovascular disease and diabetes - conditions that are life-threatening and very difficult to treat in places with limited resources and already overburdened health systems.

Overweight and obesity:

·         about 1.5 billion people are overweight worldwide, of whom 500 million are obese, in 2008 figures

·         about 43 million children under age 5 were overweight in 2010

·         growing rates of maternal overweight are leading to higher risks of pregnancy complications, and heavier birth weight and obesity in children

·         worldwide, at least 2.6 million people die each year as a result of being overweight or obese

Research on loosing calories by doing different activities:

Harvard health publication reports on calories burned by doing dozen of activities for 30 min from which I have selected few :

	125 pound person / 56.96kg	185 pound person / 83.91
Activities
Walk/Jog: jog <10 min.	180	266
Walk: 3.5 mph (17 min/mi)	120	178
Gymnastics: general	120	178
Dancing: slow, waltz, foxtrot	90	133
Rope Jumping	300	444
Billiards	75	111
Weight Lifting: general	90	133
Aerobics: water	120	178
Stretching, Hatha Yoga	120	178
Teaching aerobics	180	266
Bicycling, Stationery: moderate	210	311
Bicycling: 16-19 mph	360	533
Rowing, Stationery: moderate	210	311
Race Walking	195	289

Calories burnt in doing 30 minutes of Surya Namaskar regularly: 

ACTIVITIES	CALORIES BURNT
WEIIGHT LIFTING	199 calories
TENNIS	232 calories
BASKETBALL	265 calories
FOOTBALL	298 calories
BICYCLING (14-15.9MPH)	331 calories
ROCK CLIMBING	364 calories
RUNNING (7.5 MPH)	414 calories
SURYA NAMASKAR	417 calories

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of surya namaskar to 108. By the time you reach this number, you will find a leaner you.

My Experience: 

Doing regular exercise and having proper diet.. still there was no change in my weight...  person with over weight does not loose  fat though he has balanced diet or person with under weight does not gain weight (under weight here means thin structure ) though his diet is more then obsessed person. why does this happen...??
 i  have experienced this....I had fixed diet.. 3 roti (chapatis) with little curry and I am  much healthier then my friend whereas my friend whose diet is twice then mine is underweight. our amount of work is same but still there is big difference in our body structure. I believe it is heredity issue.. or some internal problem.

In a study FUNDED by the National Institutes of Health, women who did restorative yoga—a practice in which poses are held for a long time, typically on the floor and supported by blankets and props—burned 2% times more body fat than those who just stretched for that same period. In another study, published last year in the Journal of Alternative Medicine, overweight men who practiced yoga and breathing exercises daily lost an average of 4 pounds in only 10 days.

Yoga's focus on the breath and body is likely the key to many of its results. Increasing mindfulness on the mat makes it easier to stay tuned in the rest of the day—which could translate into something as simple as realizing that your body is craving a walk or eating only when you're hungry.

http://www.prevention.com/weight-loss/weight-loss-tips/surprising-way-gentle-yoga-can-help-you-lose-serious-weight
http://www.artofliving.org/in-en/yoga/yoga-poses/surya-namaskar-sun-salutation12-poses-leaner-you
http://www.helpguide.org/harvard/how-excess-weight-affects-your-health.htm

Something I did not Know..

Did You Know

1. Your shoes are the first thing people subconsciously notice about you. Wear nice shoes.👞

2. If you sit for more than 11 hours a day, there's a 50% chance you'll die within the next 3 years

3. There are at least 6 people in the world who look exactly like you. There's a 9% chance that you'll meet one of them in your lifetime.👬👭

4. Sleeping without a pillow reduces back pain and keeps your spine stronger.🙇

5. A person’s height is determined by their father, and their weight is determined by their mother.👪

6. If a part of your body "falls asleep",
you can almost always "wake it up" by shaking your head.🙇

7. There are three things the human brain cannot resist noticing - Food, attractive people and danger

8. Right-handed people tend to chew food on their right side

9. Putting dry tea bags in gym bags or smelly shoes will absorb the unpleasant odour.👞

10. According to Albert Einstein, if honey bees were to disappear from earth, humans would be dead within 4 years.🐝

11. There are so many kind of apples, that if you ate a new one everyday, it would take over 20 years to try them all.🍏

12. You can survive without eating for weeks, but you will only live 11 days without sleeping.🙇

13. People who laugh a lot are healthier than those who don’t.😀

14. Laziness and inactivity kills just as many people as smoking.

15. A human brain has a capacity to store 5 times as much information as Wikipedia

16. Our brain uses same amount power as 10-watt light bulb!!

17. Our body gives enough heat in 30 mins to boil 1.5 litres of water!!

18. The Ovum egg is the largest cell and the sperm is the smallest cell !!

19. Stomach acid (conc. HCl) is strong enough to dissolve razor blades!!

20. Take a 10-30 minute walk every day. & while you walk, SMILE. It is the ultimate antidepressant.

The Skill of Stilling the Mind

The Art of Living

Yoga: The Skill of Stilling the Mind

by Sri Sri Ravi Shankar

"There is a new icebreaker in the international diplomatic circuit. The Indian Prime Minister Narendra Modi's call at the UN General Assembly for declaring an International Yoga Day has gained support from several quarters -- many representatives from Congress and President Obama as well have shown keen interest in yoga.

From being an ancient spiritual pursuit for those seeking enlightenment, yoga has been absorbed into mainstream lifestyle by people from all cultures and backgrounds across the globe. And now it has also arrived in the global political arena. Good governance and administration require multi-faceted skills and yoga brings skill in action. In fact, it was called Raja Yoga because it was practiced by kings and princes in the ancient days.

Yoga became popular in the West as a solution to lose weight or as a physical exercise and people also found relief from many ills such as stress, anxiety, professional burnout, addictions and insomnia. In additions to its remedial properties, yoga is also a path to realize and harness your deepest potential.

It has a profound impact on multiple levels of our existence. While stretches and postures make the body supple, pranayama and meditation take the mind deep within. An unknown dimension opens up within our being that enriches the experience of life in many ways. There are several benefits of yoga -- it enhances health, improves memory and concentration, sharpens the intellect, de-stresses the system and increases energy levels. It also unveils an intuitive ability within us, which is much needed for creative pursuits and in overcoming obstacles like the writers' block.

According to Maharishi Patanjali's Yoga Sutras, the oldest known text on the subject, yoga is freedom from all the distortions of the mind. If we observe the mind, we will realize that it is always engaged in one of five things:

1. Seeking proof or answers
2. Forming conclusions
3. Imagining or fantasising
4. Remembering past events or memories
5. Dreaming

Yoga or union with the Higher Self happens when the mind is not engaged in any of the above. You usually identify with the activity in the mind. In the waking state, you are caught up in all that you see, smell, hear, touch, taste. If not, you return to sleep or to the state of dreaming where you are completely cut off from the world. None of these really give that deep rest that the system needs to totally recover from the stress that it gathers.

In the physical realm, it takes effort to get results. In the realm of the mind, what is needed is effortlessness. For instance, you cannot relax or go to sleep by putting effort; in fact, putting effort is counterproductive. It takes a certain kind of skill to become effortless. The ability to deeply relax renews your ability to be dynamic in action. Passion is like the in-breath but you cannot just breath in; you need to breath out as well and that is dispassion. Life becomes a harmony when we have all three -- passion, dispassion and compassion.

Often one has to sacrifice personal freedom to some degree to observe discipline. But yoga is a discipline that opens the door to inner freedom, contradictory as it seems. With practice, you acquire the knack of switching between different modes of the mind, from engaging with the outside world to withdrawing from it and going within; between passion and dispassion. This skill of moving outward or inward at will makes you the master of your own mind, and when you win over the mind, you win over the world."

https://www.facebook.com/TheArtOfLivingGlobal/posts/763542037034140:0

http://www.huffingtonpost.com/sri-sri-ravi-shankar/yoga-the-skill-of-stillin_b_6101874.html

Surya Namaskar (sun salutation)

In Hindu mythology, Surya represents the Sun God. Surya is depicted as a red man with three eyes and four arms, riding in a chariot drawn by seven mares. Surya holds water lilies with two of his hands. With his third hand he encourages his worshipers whom he blesses with his fourth hand. India, Surya is believed to be a benevolent deity capable of healing sick people. 

There are numerous references of praising the Sun for the purpose of good health and prosperity, in Vedas. Some of these Vedic hymns were incorporated into Nitya Vidhi (Daily mandatory routine for a Hindu) for the well being of an individual, through salutations to the Sun. These daily procedures were termed as Surya Namaskara (literally translates as "sun salutations"). Physical prostration to Sun, showing complete surrender of oneself to God, is the main aspect of these procedures. 

Surya Namaskara, or the Salutation of the Sun, which is very commonly practiced in most forms of yoga, originally evolved as a type of worship of Surya, the Vedic solar deity, by concentrating on the Sun for vitalization.

The physical aspect of the practice 'links together' twelve asanas in a dynamically expressed series. A full round of Surya namaskara is considered to be two sets of the twelve asanas, with a change in the second set where the opposing leg is moved first. 

Benefits

• Practicing Surya Namaskar is beneficial for the health of digestive system.  Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient.

• Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.

• Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.Strengthens abdominal muscles.

• Thoroughly ventilates the lungs, and oxygenates the blood.

• Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.

• Promotes sleep and calms anxiety.

• Tones up the nervous system and improves memory.

• Normalizes the activity of the endocrine glands - especially the thyroid gland.

• Refreshes the skin. Prevents Skin disorders.

• Improves muscle flexibility.

• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.

• Menstrual irregularity and assists in easy childbirth.

• Prevents loss of hair and graying.

• Helps reduce fat.

• Eliminates unpleasant smells from the body.

• Lends grace and ease of movements to the body.

• Revives and maintains the spirit of youthfulness.

• Broadens chest and beautifies arms.

• Makes the spine and waist flexible. Produces health, strength, efficiency and longevity.

• It helps combat insomnia as it relaxes the body and calms the mind.

• It is beneficial to practice Surya Namaskar early in the morning. The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.

Steps and tip of doing Surya Namaskar

tip 1: early morning after completing morning chores and in empty stomach

tip 2: drink a glass of Lukewarm water  

tip 3: start from right leg then left

tip 4: praise Suraya Dev (sun) by starting with 

         " om surya namaha" 

         in every half set.

          or 

12 steps and 12 mantra 

Sun Salutation Mantra

1. Om Mitraaya Namaha
2. Om Ravaye Namaha
3. Om Suryaya Namaha
4. Om Bhaanave Namaha
5. Om Khagaya Namaha
6. Om Pooshne Namaha
7. Om Hiranyagarbhaaya Namaha
8. Om Mareechaye Namaha
9. Om Aadityaaya Namaha
10. Om Savitre Namaha
11. Om Aarkaaya Namaha
12. Om Bhaaskaraya Namaha

tip 5:there is two set, each set has 12 steps. right to left (12 steps) and then left to                 right(12 steps).

tip 6:start with as much you can do, don't rush nor get slow keep  average rhythms.             try to do complete 9 - 12 sets each day. best do as much as you can do. and with span of time increase your  numbers.

( it is said during mahabarata time arjuna and his soldiers (team) use to do 108 time surya namaskar)

tip 7: after completing your Surya Namaskar don't rush to get busy in work. i advice at least sit in normal position with both eye closed and just relax for 10 mins. then start you daily work.

steps: 

follow the video

Hindi

English

Sun Salutation is said to be the complete body workout. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! Sun Salutation is another example of how good things come in small packages.

my experience

when i did it for first time it felt like its dance steps, and felt really good, my focus power increased, my flexibility increased, my weight reduced, i felt great. first few days felt tiring, felt little pain in my legs, arms. but with continuous practice everything got in control. i started with 10 round each day, highest set i have done is 22 rounds. 

i personally feel that doing only Surya Namaskar each day need no extra excersise. as it covers your entire body.  "best of best yoga"

jgd

all materials of this blog is taken from internet.

http://www.artofliving.org/in-en/yoga/yoga-poses/surya-namaskar-sun-salutation12-poses-leaner-you

http://www.artofliving.org/in-en/yoga/health-and-wellness/sun-salutation-mantras

http://au.ibtimes.com/articles/321771/20120330/surya-namaskar-boosting-health-power-lose-weight.htm#.VILTwl00FCo

thank you!

Please provide valuable comments and suggestions.