lose weight Archives - Nirvana Diet

Best Exercise for Losing Weight

The problem when you are first embarking on a weight loss goal if you are not used to the best exercise for losing weight, it can make you hungrier.

Many studies have shown that if people start a new exercise program, their bodies begin to pump out much higher levels of the hormones that increase appetite. This reaction seems to be most pronounced if someone starts a new, moderate, aerobic exercise routine. However, recent research shows that if you do intense exercise that includes interval training, it may actually reduce your appetite.

So if we take up moderate jogging, swimming, walking or bike riding, for example, we will probably feel hungrier afterward, and often wind up consuming as many or more calories than we just expended. Let’s not forget that a moderate 30-minute walk burns only about 100 calories. We all know how easy it is to consume 100 calories.

What is the best exercise for losing weight? You need to identify how many calories you should consume to be at your ideal weight. An easy way to do that is to multiply your goal weight by 10. So if you want to weight 140 you need to ingest 1400 calories. But you also need to keep your carbohydrates down to below 75 or if you are very overweight, below 55, net of the fiber. Then you need to begin expending 10,000 calories a day from your daily movement and do moderate to intense interval exercise 2 to 3 times a week. I would also recommend including a weight program as a body that has more muscle will be more metabolically active than one that has more fat.

Now I know what you are thinking that is daunting. Well if you cannot do the exercise, the other choice is to change the food. That will be more effective than exercise alone for weight loss. That gets us to the next question of how to maintain the weight loss. You basically eat the same way and clock in your 10,000 steps. The extra high intensity is for weight loss not maintenance. If you want to eat more, you need to keep up with the high intensity too. Hope this makes sense.

How breathing can help you lose weight

I remember reading in Be Here Now by Ram Dass a part where he talked about a woman who began to use the powerful yogic breathing techniques for weight loss. Not only did she lose weight, she overdid it and ended up with psychic powers as well. Putting the attainment of those powers aside, I think many of you would be interested in knowing how yogic breathing can provide a holistic natural way to lose weight.

The breathing technique Ram Dass was talking about in his book was the breath of fire. Many of you might recognize this if you have studied Kundalini yoga. This is an advanced technique designed as it says to build fire in the body. This type of breathing has the effect of stoking the metabolism by oxygenating the system according the beliefs of Ayurveda, a system of traditional medicine that originated in India and complements the practice of yoga.

Pranayama is of course the fourth limb of yoga according to Patanjali who wrote Yoga Sutras and explained how yoga is a powerful system of spiritual transformation. Recently I had the pleasure of taking a unique yoga class, Yoga Heart Meditative Movement^TM with Dinndayal Morgan in Napa. He shared with me a way to incorporate the notion of using breath to fire up the metabolism, build more heat and heart I may add, which can be practiced by beginners.

Many of you may be familiar with the three part breathing which is the basic one that is taught. You inhale through the nose slowly (I can’t emphasize that enough), letting the diaphragm drop and the rib cage expand for 5 counts, you hold or pause the breath for 20 counts and exhale for 10. This should also be done with caution as the breath holding called kumbakh brings on or resembles a deeper meditative state as the body’s oxygen requirement is reduced. This technique is considered to be the royal road to deeper meditative and mystical states so it should always be practiced gently without forcing it. I recommend one build to holding the breath for 20 counts or just do a few to get started. Start with a series of 5 and build to 20 holding the breath for 20 counts.

The ideal way to use this type of breathing is to set up your meditation practice. Imagine…breath and lose weight. What I found happened from using these techniques and teaching them to my clients is my cardio vascular capacity increased exponentially. I do not get out of breath easily when I do cardio exercise.

I am happy to announce that Dinndayal will be joining me in a retreat I am creating in Napa on personal power that will include Yoga Heart Meditative Movement^TM, breathing, guided meditation, journaling and a creative process. In the meantime if you want to supercharge your metabolism, reduce stress, and practice healthy weight loss I recommend you try the breathing. These techniques are also included in the Nirvana Diet™ Home Study program if you want to learn all of them.