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You might have read and heard from everyone that “stay hydrated”. The best way to stay hydrated is through constant drinking but in a limit. It will not only keep you hydrated, it will also keep you healthy. You’ll be surprised at how many health problems can be solved by a few extra glasses of water a day. These include constipation, digestion problems, dehydration, and dehydration due to loss of minerals in the skin and hair.

How much water do i need to drink on a daily basis or how many bottles of water a day? I will give you some great reasons as to why you should be asking yourself that question. Here are the facts.

Remove Toxins From The Body

Our bodies are filled with toxins. There are hundreds to even thousands of them floating around in our system. They are there to do one thing, kill and stop you from living. Unfortunately they are quite effective at what they do. They kill cells and damage tissues, cause problems with the immune system, and overall hinder your body functions to the point where it can’t perform at its highest level.

When you start to use water to cleanse your body of these toxins you’ll immediately see an improvement in how you feel. You’ll become more energetic. Clearer skin begins to appear. Your skin will become clearer as your body starts to remove impurities from the impurities that are in your body.

Don’t Go Overboard With Drinking Water

Now here’s the real secret to answering the question, how much water do i need to drink? The answer to that question is as much as you need, but you need it in the right amounts. You don’t want to become dehydrated because this will further block your body’s natural elimination process. You also don’t want to become too dehydrated because you’ll be at risk for low blood pressure or even a stroke. The optimal answer to How Much Water Do You Need to Drink?

• If you are currently drinking 64 ounces of water per day, then you most likely are not getting all of the water you need. 
• And if you are drinking less than two cups, then you need to limit how many bottles of water you are drinking. 
• If you are currently drinking six or more cups, then you definitely need to limit how many bottles of water you are drinking. 
• Keep in mind that this may seem like a lot of water, but when you limit how much water you drink each day you will dramatically reduce the amount of liquids you become dehydrated from.

Now that we know exactly how much water we need to drink to maintain our health and cleanse the body of impurities, we need to put a limit on how much water we drink. If we drink more than we need we cause ourselves irreparable damage. We create an imbalance in our body by forcing water out through the kidneys when we drink more than we need. The result is often a condition called thirst which just exacerbates the problem.

Avoiding Thirst

In order to avoid thirst we need to drink less water. The easiest way to do this is to simply substitute soda for regular soda. In fact, drinking a glass of water before eating a meal can help us feel fuller longer and prevent us from feeling hungry. You can also try energy drinks too but the ones without caffeine.

Avoid Packaged Foods To Limit The Toxins In Your Body

Another solution is to limit our consumption of packaged foods. Packaged foods have been stripped of all natural ingredients. They contain high levels of artificial preservatives, dyes, and chemicals that can clog our bodies. Our bodies naturally eliminate these toxins through the urine, but a lot of us don’t take the time to cleanse our bodies and drink enough water to flush the toxins out.

If you’re still asking, “how much water should I drink a day?” The best way to find out is to start making better food choices. Stop consuming foods that are processed and stop eating fast food. Start eating a healthy diet full of vegetables, fruits, nuts, and whole grains and start exercising to keep your body hydrated.

Conclusion

How much water do you need to drink? This depends on your goals for your weight loss and how much activity you do each day. If you are someone who wants to know how much water should you drink a day to lose weight, you should probably drink between one and two quarts of water per day, every day. Those who are active should drink more to ensure that they are keeping their body hydrated and maintain proper levels of hydration.

By following these simple steps, you can be sure that you will be on the right track in order to meet your goals. Even if you do not meet your goals today, there is no reason to give up. As long as you are dedicated to making changes to your lifestyle, you can easily make them reflect in your body. For many people, they realized that knowing how many bottles of water a day they are drinking helps them become healthier and live longer.

Hope this above mentioned information will help you to determine how much water you need to drink in a day. Also, if you think there are some other techniques and tips to figure out how much water you need, just please feel free to share with us in the comments section below. We would love to know your thoughts on this.

All we have to do is keep us busy in some kind of physical activity to stay healthy and feeling positive. You must have tried sports, bodybuilding, and other outdoor physical activities. With friends and companions, staying motivated and pushing yourself is easier than doing all things by yourself. When you are alone, feeling lethargic, negative thoughts are rumbling around, yoga is one of the best things you can do with yourself. Though people enjoy yoga in the group as well, they can learn different things about themselves, if they start doing yoga on their own. Yoga for beginners is a great way to deal with stress, anxiety, and boredom with strange sounding names. It is not easy but surely you are going to enjoy the ride once you start finding yoga for beginners at home. In this article we are discussing about yoga poses for beginners.

Yoga Exercises for Beginners at Home

Yoga exercises for beginners are not easy to do as you don’t have a clear picture of what to do. It is the best to interact with the yoga teacher online to tell him to curate yoga poses for beginners and how to perform them. As you start doing intense yoga sessions you can do the supplements including whey protein and mass gainer that you use while doing gym. But it is always better to use wellness supplements with yoga sessions like fish oils that support your overall health. It is obvious to feel intimidating while starting the yoga session. Here are some effective best yoga for beginners.

Balasana (Child’s Pose)

Practising Balasana is very important as it saves you from injuries and fatigue after some exercises like Shirshasana (head stand). You can say it is the most relaxing morning yoga for beginners. Performing the yoga is very easy. You have to follow some steps:

• Sit on you yoga mat
• Fold your knees and sit on vajrasana (Diamond pose).
• Lie forward by keeping your hands forward
• Try to touch your nose on the mat
• Pull your belly inside to make it more effective. 
• Rest for minutes. 

Bhujangasana (Cobra Pose)

Lower back issue and neck issue are the common problems these days due to our sedentary lifestyle. We are losing our movements of the lower back, neck and shoulders, these are getting more stiff. Bhujangasana is one of the solutions to your pain. 

• Lie down on the mat on your stomach. 
• Keep your feet flat on the floor together. 
• Push your front body with your hands. 
• Lift your head, collar bones up. 
• Hold for minutes.

Sukhasana (Easy Pose)

Screen time comes up with long hours of sitting one on position. Neck health matters for improved attention, mental ability, stress, and others. Sukhasana is great yoga to deal with all these neck issues. 

• Sit on the mat with crossed legs.
• Make yourself comfortable
• Back straight
• Palms on knees
• Make a zero with your thumb and finger
• Rotate your neck right to left ten times.
• Then left to right ten times.

Uttihita Chaturanga Dandasana (Plank Pose)

A complete stretching exercise for you. Very beneficial for everyone no matter what your fitness level is. This is the most important yoga for weight loss for beginners. You should start your yoga session with this yoga pose to make your body comfortable for different yoga poses. 

• Stand up on your mat.
• Fold forward
• Put your hands on the mat by slightly bending knees.
• Press handed against mat. 
• Keep legs engaged and parallel.
• Take deep breaths and you can feel the pressure on your arms and core. 

Uttanasana (Forward Fold)

Best yoga pose for the health of your lower back. You have noticed people injured with sudden jerks while they are picking something from the ground. This happens because you are not moving enough. In many people it can be a serious injury. You have to do some steps to make it right.

• Stand on your mat
• Keep your hand parallel to your legs.
• Raise them up with inhale
• Arch back while raising hands
• Meet hands up to your head
• Fold forward
• Keep your lower back straight
• Touch your feet
• And rise with tapping your hands to your legs.

Tadasana (Standing Pose)

There are many variations of tadasana. One of the standing poses looks very easy but hard to do in synchronization. Even Though it doesn’t take particular strength, many people are not able to do it. Synchronization of hands, shoulders, and chest are required for that. 

• Stand up on your mat.
• Keep your feet in good distance.
• Press your feet and feel muscles. 
• Engage your whole leg. 
• Take deep breaths and roll your shoulders front and back.
• Release them and open your hands toward.

Adho Mukha Svanasana (Downward Facing Dog)

Recommended for better digestions, stress relieving, better nervous system, resolving headaches, and many others. Also helpful in strengthening leg muscles and core health. This is one of the core poses that engages with spines which should be very good for better health. It is very easy to do but increasing the reps will definitely help you in several ways. 

• Get to the plank pose. 
• Place your hands on the mat and push upward.
• Lift your hips and lower back. 
• Breath in
• Feel the strain on your shoulders and hands.  
• Now come to the mountain pose
• Try to move your head toward your legs.
• Keep your legs straight and balance on your toes.
• Also keep your back straight. You can feel the stretch on your spine. That is really good. 
• Come back to the plank pose. 
• Repeat it at least 10 times then increase it to 50.

Conclusion

These are the yoga for beginners that not only help them to live a healthy lifestyle but also help them to achieve better athletic performance. People who want to have some breaks from their training, athletic session due to injuries or other, yoga is perfect to keep them strengthening. Even many athletes use the poses to improve their performance and post training injuries. These are the best ways to stay calm and feel good and motivated throughout the time. So, hop on the yoga sessions as soon as possible

There is a big difference between plant protein and animal protein. One may be more beneficial than the other. Many people are not sure of the benefits or effects of these two types of proteins. Some people prefer one over the other but there really isn’t a clear winner. Let’s find out about plant protein vs animal protein and why they make the difference and which one is better for you.

Amino Acid Profile

The main benefit of plant-based proteins is that they provide complete sources of complete amino acids (or peptides) which include cystine, lysine, arginine, methionine, glycine, tryptophan, histidine, and proline. This alone makes plant-based proteins superior to animal protein in terms of muscle building. When it comes to plant or vegetable protein vs animal protein both provide great results but overdoing on animal proteins also can have undesirable side effects like muscle deterioration, kidney damage, etc. All you have to do is just watch how much you put in your stomach. Also, animal protein has a much higher absorption rate when taken with food.

Best Sources of Plant & Animal Protein

Whey protein is the best example of an animal based protein. It is made from cow’s milk and is the most concentrated form of protein available on the market. Whey contains globular proteins (arginine, lysine, etc.) which are absolutely the best sources of energy for our muscles. Some of the other good animal sources of protein are egg or egg whites, fish, lean meats, white meat poultry, greek yogurt, cottage cheese etc. 

Plant-based whey is also the healthiest protein to take. It is very high in both healthy fat and amino acids. Soy, pea or whole grain is also an excellent source of complete protein (which is the compound your body requires to build muscle and repair tissue) which is more easily absorbed in your system than other forms of protein.

Soy Vs Whey Protein

Whey Protein:

The way whey is made has a lot to do with its effectiveness as a nutrition supplement. Whey is a simpler process, since it is made by using a combination of milk and water. Whey Protein has a rich amino acid profile. It not only helps in muscle recovery and growth but also helps in losing fat. One of the main benefits of whey protein is that it has a quick absorption rate. Whey protein consumed is quickly digested and easily absorbed by the body. Though whey protein is considered the best bodybuilding supplement, it is not a choice for some people because of their dietary preferences or food sensitivities.

Soy Protein:

It is a great alternative to whey protein, especially for those who want a plant protein. This protein source contains all nine essential amino acids. It has high amounts of arginine and glutamine.

Soy Protein powders contain 90% protein that actually have essential fatty acids, vitamins and fibres, making up the remaining 10%. To make soy protein isolate, soya beans are ground into a fine powder. The fiber, carbohydrate, and fat content are removed during processing to make 95 to 100% pure protein isolate. Extra nutrients are usually added to soy protein powders to improve their nutritional value, taste and texture. Soy Protein is the only plant-based protein that can help in increasing lean muscle tissue just like whey protein. 

Overall, both of the proteins are effective for building muscle, but there are a lot of differences between whey and soy proteins. There are many factors to be considered before deciding which one is more suitable for your requirements. 

Conclusion

The final conclusion we can draw from these few examples is that the choice between plant-based and animal-based protein really comes down to personal preference and the goal you have in mind for supplementing your diet. If you’re looking to bulk up and get lean quickly, you should definitely choose whey protein. If your goal is to build muscle and repair tissue, you’ll find that soy is a far superior choice.

While it may be true that whey is the superior choice when it comes to plant-based proteins vs animal-based proteins, there are other factors to consider as well. For example, soy has been viewed as a vegetarian food in some cultures. However recent research has shown that soy is actually just as high in protein (at least one hundred percent) as cheese. In fact, it has three times the amount of protein of cheese which is probably why the “vegetarians” designation is often linked to soy.

Overall, the decision between plant and animal-based protein is largely a matter of preference and health needs. The decision between plant and animal protein is mostly a matter of preference. The most important thing is /to choose a good quality protein source, it can be used as a mass gainer or pre-workout and make sure you’re getting the right amount of protein per day. That way you’ll get the best possible results from your workout or diet and avoid wasting money on ineffective supplements.

Do you prefer plant or animal based protein and why? Feel free to share with us in the comments section below. We would love to know your views on this.

Exercise and healthy diet are the most essential things that can help you stay fit and fine. However, most women always get confused whether they should continue exercising during the most difficult 7 days of the month. Periods come with cramping, bleeding and other related discomforts that can make going to the gym a bit difficult, but there are a lot of exercises that you can do during this time of the month. Yes! You read that right. You can do exercise during your periods and that will help you in a lot of ways.

Getting your periods and working out during your period can sometimes be a mess, especially if you get those painful menstrual cramps. At this time, all you wish to do is just lay down on your couch with a hot water bag. There are numerous myths about exercising during the menstrual cycle, but the fact is that keeping yourself active can alleviate different symptoms associated with menstruation.

 Some of the common symptoms that women face during periods are:

• Abdominal cramps 
• Stomach upset
• Nausea
• Vomiting 
• Mild to severe Headache 
• Bloating of stomach 
• Mood swings
• Tiredness or Fatigue

As per a lot of studies conducted around the world it is found that various physical, as well as hormonal changes in a woman’s body, causes these symptoms. If women continue doing proper exercises during her menstrual cycle, then both the hormonal and physical changes can be balanced. Infact, the benefits of working out during periods is that it can help to enhance the production of a hormone called endorphins (feel-good hormones) and, in turn, can help to reduce pain, improve mood swings and reduce irritability.

Related Article: 10 Easy Fitness Tips for Working Women

What are the exercises a woman can do during her menstrual cycle?

• Let us have a look at the list of exercise during period:
  1. Yoga: Yogasana can help to relax your mood, reduce your pain, increase blood circulation in the body, reduce weight and do much more. There are a lot of yoga poses that can be done during your menstrual cycle.
  2. Strolling or walking: If you are working out during periods to lose more weight, then you should consider a 30 minute walking or strolling session.  Along, with burning calories, this will also help to improve your digestive system and relax your cranky mood swings.
  3. Light cardio or exercises: Some of the best and light exercises that you can easily do during your periods are:  jogging, cycling and swimming. These exercises are not at all stressful and reduce your pain as well as irritability instantly. These exercises are also very good for reducing weight as well as maintaining healthy cardiovascular health.
  4. Dancing: We know that you are not supposed to do breakdance or any such hard form of dance during your periods. Still there are a lot of simple dance forms like zumba or Indian dance forms that are a form of light exercise and can easily help to rejuvenate your mood while reducing your weight, improving your digestion, reducing bloating and doing much more. 
  5. Stretching: There are a lot of simple stretching exercises that you can do at home easily without even going to the gym during your periods. These relaxing stretches can help to relax your muscles, reduce crampings and reduce joint pain.
  6. Strength training: If you are already doing stretch training, then we would suggest you to continue doing some light strength training exercises, instead of heavy duty liftings. This will help to increase your body’s flexibility and muscle strength.

What should a woman avoid during her periods?

It is important to do exercise during periods, but at the same time, you must also keep in mind that you should not put too much stress on your body or interfere with the natural process of your menstrual cycle. There are certain exercises that one can do during normal times, but should try to avoid during periods. Here are a few things that you need to avoid:

• Prolonged or strenuous exercises: Working out strenuously for long hours is not considered good for your body while you are on your periods. However, this doesn’t mean that you need to put a hold on your regular exercise routine. The only thing is that you need to be a little more cautious and can do 30 minutes of moderate exercise. You should also avoid jumping jacks or squats during periods if you feel uncomfortable. Prolonged and vigorous exercise sessions can lead to exercise-induced inflammation during periods. 
• Inversion-type yoga poses: Although there is no scientific evidence, still it is believed that inversion-type yoga poses can pull your uterus towards your head. This, in turn, can make your ligaments broader and compress the veins that carry blood away from your uterus. All these can lead to vascular congestion and increased bleeding.
• Listen to your body first: While doing exercise if you feel tired, nauseous or in pain, then immediately stop doing that activity. This is a natural process where your body is telling you to stop what you are doing so that you can avoid any further complications.

Fact You Should Know About 10 Biggest Fitness Myths of All Time

How to maintain personal hygiene and comfort during periods when exercising?

It is very important to maintain personal hygiene and comfort during the menstrual cycle even while doing exercise and after exercise. Here are some basic tips that one needs to follow during this period:

• You need to choose products that make you feel comfortable. For example: If you aren’t comfortable using sanitary pads and are worried about leakage, then you can always opt for tampons, cups or anything that makes you feel comfortable.
• After you are done with your exercise sessions make sure to take a shower.
• You must change your undergarments after exercising.
• Once done with your workout you must change your sanitary products immediately.
• Change your sweaty clothes and put on fresh clothes, this will make you feel comfortable and fresh.
• Don’t forget to stay hydrated and eat nutritious diet.

Conclusion: We hope this article helped you to clear your doubts related to exercising during periods. Stay healthy, exercise daily and be happy. Happy periods !