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Health and Fitness
Benefits of Physical Fitness
Importance of Being Physically Fit
Creating a Culture of Wellness
Top Bodybuilding Myths
Your Diet for Six Pack Abs
Building Muscle Mass : Tips
Yoga for Health and Peace
Feel Good About Your Body
Statistics on Physical Fitness
How to Maintain a Healthy Lifestyle
Moving to a Culture of Wellness
Six Pack Abs
Building Muscle Mass :Fast Start
Yoga to Cure Day Stressors
Tips for Teaching Kids Yoga
Anger management
Benefits of Physical Fitness

.I’ve been working out now for nigh ten years and it’s been a massive part of my life for all that time. When someone asks me why I work out, this tends to lead to epic rant that can last for hours. So you’re reading an article about the benefits of physical fitness written by it’s number one fan… prepare for an epic rant.

So just what are the benefits of physical fitness? What makes those hours and hours of gruelling work under the weights or on the tarmac worth it? Well it’s a long list. Physical fitness you see changes absolutely every aspect of your life, it makes you look and feel healthier, it makes you more capable, closer to your potential, it makes others stand up and take notice and it makes you feel confident and ready. Plus you can run a really long way or pick up lots of heavy things without getting out of breath.

When you see a guy or girl on TV in an advert or in one of those big budget dramas or films, chances are he or she has done a lot of work to get himself into that shape. He’s not Mr Universe, or Neil Armstrong, but without watching his diet and occasionally getting into the gym he would never have got the part. If you want to look desirable in order to sell something, you need to look healthy. Unfortunately, so backwards and mollycoddling is our society, that they then blame the media for making us feel insecure or insufficient. They blame the media for depression and for anorexia. But would you really be as likely to watch a movie where the hero was trying to pull a twenty stone woman? Would you be as likely to want an Omega if it was sponsored by Johnny Vegas instead of Bond?

There’s another solution – rather than complaining until the media is forced to hide the alternative to unhealthiness from us, why not do something about it and attain some kind of physical fitness yourself? When I watch an advert for Calvin klein, or see a cover of Men’s Health, I don’t feel inadequate – instead I find myself critiquing their physique. Good abs but the obliques could do with some work… they always forget the obliques! You see when you have good physical fitness yourself you can feel in with that crowd, proud and confident of your physique and start to feel successful and attractive as a result.

And then you will be able to sell things. I don’t mean you’ll be on TV selling underwear and Joop, but you’ll be able to sell yourself on a day to day basis. As you appear healthier you’ll instantly broadcast a healthy lifestyle and good genetics and people will want to hear from you – everything you say will be given extra credibility. It will help you in business, in romance and in your private life. You’ll be displaying to women that you’re better genetic material and to your boss or interviewer. Not only will you look healthier though, but you’ll act more confident as a result.

Confidence is a big benefit of physical fitness and a good physique will help you to appear more imposing just as you’ll begin standing with your chest puffed further out and lats spread more heroically. When you speak people will instantly pay more attention as it’s spoken from someone who has some physical authority in the room.

So being physically fit will drastically improve your confidence and get others to stand up and take notice of your success and health. It’ll help you progress you career and it’ll help you to attract members of the opposite sex. Really though, all these things are just side effects; the real benefits of physical fitness are in how it changes your body.
Firstly, increasing your physical fitness will prevent you from getting out of breath so easily. This will help you in a variety of tasks, enable you to walk and jog places without nearly keeling over, and will mean that you win all sorts of competitions and sports. Sick of being the weakest link in your five-a-side team? Improving your physical fitness will put an end to that. Furthermore, being physically fitter will lessen your chances of suffering from various unpleasant conditions including insomnia, diabetes, cholesterol and heart disease. If you’re overweight, or weedy and malnutritioned then you are at risk from a variety of life threatening ailments. On the flip side, benefits of physical fitness include stronger bones, better sleep, more energy, quicker reflexes, better immunity to disease, healthier skin and hair… your whole body will be transformed as you kick start it and propel it back into action.

Being stronger is also a great form of self defence which also gives you extra confidence. If you look weedy or overweight then you’ll be a target when you’re walking around the streets at night, but if you look like your made up of more muscle and have the fitness required to run then most muggers or trouble makers will move on to easier targets. Then if they do attack you you’ll be able to handle yourself far better – even if that just means running away and wearing them out. The same applies in pub brawls and if you’re younger, in the playground, and the sense of confidence it gives you makes training worth it on its own.

Working out doesn’t just improve your body though, there are also many psychological benefits of physical fitness. Firstly, exercise will improve your mood through the release of endorphins (responsible for the so-called ‘runner’s high’) that numb pain and leave you feeling euphoric and calm – they offer a great natural alternative to anti depressants or just a quick energy and mood boost. Similarly exercise stimulates the release of growth hormone and testosterone – both of which have many benefits (growth hormone repairs wounds and improves sleep while testosterone will increase your drive and determination). Testosterone even improves your sexual performance meaning everyone will notice the transformation if you work on your physical fitness.

As though that wasn’t enough, the benefits of physical fitness also extend to intelligence and regular cardiovascular activity has been shown to increase performance on IQ tasks. Furthermore recent studies have suggested that exercise stimulates neurogenesis (the birth of new brain cells) in the hippocampus (a part of the brain that’s largely responsible for memory). In other words then, working out will improve every aspect of yourself, you’ll have more energy, sex drive, sex, brain cells, strength, confidence, and skills. The benefits of physical fitness are in short all-encompassing.

Statistics on Physical Fitness


Keeping track of your statistics on physical fitness is incredibly important if you’re training to improve them. The reasons for this are many as not only does it improve your dedication and commitment by showing you how you’re slowly improving, but it also improves your attention to detail and allows you to tweak your regime, diet and supplement stack to bring the best results. For example, write down all the exercises you’re doing and every product you’re taking every day, then if you change any elements and begin adding extra muscle mass more quickly you can identify exactly what it is you changed and make sure you keep on doing it!

Keeping an eye on your statistics on physical fitness has other benefits too, and allows you to measure yourself against the averages and champions of your field. So you look like you’re getting stronger, but just how much stronger are you than the average Joe? Using your own statistics on physical fitness along with those representing the nation you can see just how successful you are and have something worthwhile to aim for. You might even find that you’re ready to start competing this way. Keeping an eye on the world records also tells you what the current pinnacle of human performance is, who wouldn’t want to know that? (Although Usain Bolt, who smashed the 100 metre record, seems uninterested in running without waving his arms about…)

For those reasons you should monitor your statistics at all time, and try to stay aware of others. Below are some world records and national averages (for American males). How do you measure up? Bare in mind however that not average or record is flawless – many of these records such as the 100 metres will depend on wind direction etc, while the averages must take into account extremes such as the overweight and the ill.
The records:
The heaviest Bench Press is 470kg, Ben Riddle
The heaviest ‘Raw’ Bench Press (i.e without equipment) is 324kg, Scot Mendelson
The heaviest Squat is 550.5kg, Andy Bolton
The heaviest Raw Squat is 430kg, Mark Henry
The heaviest Deadlift is 455.0kg, Andy Bolton
The best 100 metres is 9.69, Usain Bolt
The fastest Mile is 43.13, Hicham El Guerrouj
The averages:
The average IQ is 100 (because this is actually how the tests are designed)
The average Chest is 41 inch
The average Back is 16.2 inches wide
The average Waist is 34 inches
The average Biceps are 13-inch
The average Thighs are 20.4 inch
The average Body fat is 19.7%
The average Height is 5 feet 9.1 inches
The average Weight is 175 pounds
The average BMI is 26.6
The average Press ups is 27 press-ups
The average Sit ups is 36
The average Pull ups is 1
The average Bench Press is 93% of his body weight
The average VO2 Max is 2.0 litres/minute and 38 ml/kg/min
Time it takes the average guy to run a mile is 8 minutes, 34 seconds
Measuring your bodyfat percentage – To measure your bodyfat using the fat pinching method you will need family member or friend (you have one of those right?) as well as a ruler with millimetres on it. Now hang your right arm down by your side, and get your friend to find roughly the halfway point between the elbow and shoulder on the posterior (rear) side of your arm. Then with their forefinger and thumb get them to pinch a fold of flesh (not too hard so it hurts mind) and pull it up away from the muscle and the bone as far as they can comfortably (make sure you trust this person implicitly…). Now get them to measure the stretch of skin the pulled out with the aforementioned ruler down to the arm (making sure not to press the ruler against the skin as this can stretch it further and mess up the results). For the most accurate result have them do this three times and take an average reading (the sum of the readings divided by three). Once you’ve measured the skin you can work out your bodyfat percentage as follows… (deep breath inwards): Six millimetres is about five to nine percent bodyfat for men and about eight to thirteen percent bodyfat for women. Thirteen millimetres is about nine to thirteen percent bodyfat for men and about thirteen to eighteen percent bodyfat for women. Nineteen millimetres is about thirteen to eighteen percent bodyfat for men and about eighteen to twenty three percent bodyfat for women. Twenty Five millimetres is about eighteen to twenty two percent bodyfat for men and about twenty three to twenty eight percent bodyfat for women. Thirty eight millimetres is about twenty two to twenty seven percent bodyfat for men and about twenty eight to thirty three percent bodyfat for women.
Measuring your VO2 Max – Your VO2 max is the maximum rate at which your body can get oxygen around your body. As you tax your body more the rate at which this happens will increase up until a certain point; and that’s your VO2 max. This means that your VO2 max reflects your cardiovascular fitness, and the better it is the further you’ll be able to run without getting tired. To work out yours try sprinting for twelve minutes and run as far as you can in this time (you will slow as you tire). Then apply the following equation known as the Cooper Test. Be careful though that you don’t overstrain yourself as this is actually very taxing for the body.
VO2 Max = (maximum metres run in twelve minutes – five hundred and five) divided by forty five.
Measuring muscle size – To measure the size of your muscles you will need a tape measure and a friend who won’t make fun of your vanity. Now measure around each of the following areas while tensed in inches: chest, biceps, waist, thighs, calves and forearms; and across the shoulders. You want them all to be large except the waist…

Importance of Being Physically Fit


Going to the gym on a regular basis is a large commitment that will take up a lot of your time. It will affect your diet, your socialising and every aspect of your life. You’ll be tired and achy and sometimes it can feel like more hassle than it’s worth. The good news is that the positives by far outweigh the negatives. Here are a few of them.

Firstly, as you get stronger you’ll find that everything you do becomes easier. That’s everything from opening jam jars (if you eat jam) to moving house and shifting furniture. You don’t realise how often strength can help you in life until you have it. Even tightening screws or turning off a dicky tap. The benefits simply in these terms are amazing. This then extends further into sports, and you’ll find that you become much more formidable in any sport just by being stronger. In rugby no one will dare tackle you, in golf or cricket you’ll hit the ball miles, in running your bulky legs will propel you faster… As someone whose never had much of an interest in sports it’s nice to still be able to hold my head high on any pitch, course or ring. If only weight lifting would help me on the ice rink or the dance floor… It’s especially rewarding too when someone challenges you to an arm wrestle and you can promptly put them back in their place.
Being physically fit means you can do entirely new things that you couldn’t before just for their own sake. For example, doing handstand press ups, squeezing cans or lifting friends into the air are great fun and make great party tricks. I’m currently working on being able to lift and drag the back of my car which will be incredibly handy for parallel parking…
It’s also pretty good to know that being strong will greatly improve your chances in a fight. Your muscle will act as armour against other people’s punches and will also help you to generate far more power in your own. This won’t only mean that you’re safer on the street because you can protect yourself if you get into a fight, but also because people will be too afraid to pick fights with you in the first place!
But more than that weightlifting changes the way other people will perceive you and you’ll be instantly more confident, more imposing and more attractive. People will start to take you more seriously and look to you as a source of inspiration for their own training. It’s amazing how people see you differently when you’re in great shape, you give off more confidence and people instantly assumes it means you’re successful in every other area of your life too whether or not this is the case (in mine it turns out it’s not…). People are less likely to disagree with you too just in case you get hot. Where does the muscle bound meat head sit? Wherever he damn well wants!
The attractiveness aspect obviously is another great incentive to start working out. If you’re single then heading to a club with bulging arms will help your chances of pulling greatly as women see it as a sign of strength and that you can protect them. Unconsciously it also signals to them that you produce lots of testosterone which makes you good genetic material for potential offspring. If you’re going to the holiday or just to the beech a rock hard six pack will improve your chances even further and is the equivalent of a woman with a flat stomach and great pair of knockers for most girls. Even where girls don’t notice your new muscle they will notice the new confidence that comes with it and you’re far more likely to attract them for this reason too. If you’re currently overweight or above averagely skinny then all the more reason to hit the gym.
If you’re not single however, building extra muscle will still be worthwhile and your partner is sure to like the new you. There’s a good chance in fact that it could completely reinvigorate your sex life. There’s nothing quite so satisfying as your girlfriend squeezing your arm and squealing with delight. She goes to legs bums and tums for you and slips into those skimpy outfits, this is the least you can do to repay her…

Going to the gym though is also a great activity in itself and should be treated as more than just a means to an end. Firstly it’s the only place in the world where your challenges are uncomplicated, straightforward and simple. There are no rules, no complications, no surprises – and whether or not you succeed in achieving your goals comes down to you and you alone. It’s catharsis and a therapy both at once. Had a bad day? Take it out on the iron. It’s impossible to feel weak or like a failure when you’re going in there day after day and proving to yourself that you’re not. In that hour you are a champion, and you have more in common with the heroes of myth than with the other guys in your office or class. You’re preparing for a battle that may never come, improving yourself in every way so that you can face all of life’s challenges. It’s a higher purpose that rises above the beaurocracy and pettiness of so much of daily life.

When you’re a bodybuilder your very way of thinking changes. You begin to view all obstacles as challenges and all weaknesses as problems to be overcome. You’ve actually changed the shape of your body through your will alone, and you realise then that you have the ability to change anything you’re unhappy with. Your body is what you make of it and so is your life. You body is putty to be shapen as you wish and so is the world

How to Maintain a Healthy Lifestyle


Maintaining a healthy lifestyle is something we all know we should be doing, and something in which the impetus falls squarely on the individual. This is a message that is sometimes mixed by the media however. On the one hand we see many different images of models with six pack abs and hour glass physiques, but on the other hand we are constantly told that this image is unhealthy, leading to eating disorders and fad diets and that we should be happy with our bodies the way they are. Programs like ‘How to Look Good Naked’ instruct us on how to cover up our insecurities with clever clothes designed to distract and draw the eye away from problem areas, while other pieces of journalism explain how our overweight nation is a result of advertising and MacDonalds.

The truth of the matter though is that many people manage to avoid MacDonalds and don’t succumb to the advertising. And while the people on the front of the magazines may seem a million miles away from what we are now, they’re still real people and those physiques are still attainable. Furthermore a healthy lifestyle isn’t just about vanity and appearance, but about keeping a healthy heart, low cholesterol and strong bones. It’s about achieving things in other areas of your life, feeling confident and providing a role model for friends and family. Perhaps then what we need are fewer excuses and more information on how to maintain a healthy lifestyle, more information on how to lose weight and give up drinking without falling into the trap of fad diets and eating disorders.
The real secret when wondering how to maintain a healthy lifestyle is not to isolate the various aspects of your health and to instead attack the problem with a holistic health approach; by improving one area of your health you will probably improve others, and you will have a hard time giving up smoking if you currently feel unhealthy and unhappy.
First then, consider the four facets of a healthy lifestyle: diet, exercise, behaviour and psychology. By attempting to improve all four of these at once you will stand a far better chance of success than you would if you focussed on each aspect individually.

First of all, your diet can affect your weight, your circulatory system (meaning your veins and arteries, your heart and your blood pressure and cholesterol), your skin, your bones, your nails and your energy levels. Understanding your diet then is crucial to understanding how to maintain a healthy lifestyle, and it’s best understood by thinking of how we were in the wild. Here we survived largely on fruits and nuts and protein from animals we’d hunted. This means we ate little processed food, fewer carbohydrates and fewer saturated fats. It also means that we got a lot of vitamins and minerals from our fruit.

What it doesn’t mean is that we should cut fats or carbs entirely from our diet. We evolved eating those things, as omnivores, and so that is what we should be doing. Fad diets will only damage your body’s balance of minerals and put your body in a fasting mode encouraging it to store fat due to the limited supplies it’s getting – this is not how to maintain a healthy lifestyle. By not eating fat you will also damage your ability to utilise protein for building muscle and dry out your skin and hair and by leaving out carbs you will quickly feel tired and lethargic (and be far more likely to binge later). Your diet should include all food groups then, but with less fat and fewer simple carbohydrates such as cakes. At the same time, the fresher the food you eat the healthier it will be. Some easy tricks to improve your diet are to take sugar out of your tea or coffee, stop spreading butter on your bread, stop cooking with oil, stop drinking fizzy drinks (replace them with fruit drinks), replace sugary snacks with natural yogurts or dried fruits and stop adding salt to everything you eat. Quickly you’ll find you lose your sweet tooth and actually start craving fresh healthy foods instead.

Already by fixing your diet you will notice that it’s far easier to exercise and that you achieve far more noticeable results. By eating more fruits and vegetables and more complex carbs rather than simple carbs you will have more energy to use in the gym. By eating more protein and minerals your body will be able to make the most of the anabolic boost you’re giving it to repair and grow muscle.

When understanding how to maintain a healthy lifestyle through exercise, you need to consider the two main types of exercise – resistance training such as weightlifting, and cardiovascular exercise such as running, swimming or jogging.

The first of these, the weight lifting, should be performed several times a week in order to help strengthen muscles (which will prevent injury and also burns fat). At the same time you should use cardiovascular exercise such as jogging several times a week in order to help strengthen the heart, burn fat, increase your VO2 max and help keep your circulatory system healthy and clean. This can help prevent heart disease, cholesterol, heart attack or stroke.
The next aspect of how to maintain a healthy lifestyle we listed was behaviour. By this is meant things like smoking, drinking, ensuring you get lots of sunshine, getting lots of sleep and going for walks. Even if your diet and exercise regime are great it’s possible to undo a lot of good work by being idle or by chain smoking and drinking. Making lifestyle changes like this can take a lot of work, but once you’re already feeling healthier from your new diet and training you should find it a lot easier. Apart from anything else you won’t want your new regime to be in vain.

Your behaviour is also closely linked to your psychology. By this is meant your psychological health, and you can’t understand how to maintain a healthy lifestyle without it. Depression may be something that’s ‘in the mind’ but it still affects your body, your energy levels, your sleep. Furthermore if you can’t find the motivation or energy you won’t be able to make other positive changes in your life and may suffer from impaired judgement. This link again works both ways however, and by improving your diet and your fitness you should find that you start to feel more optimistic. If nothing else you will benefit from the endorphins that are released during exercise which cause the ‘runners’ high’ and have many of the same effects as recreational drugs and opiods (they also act as painkillers). Similarly, just losing weight and ‘clearing’ the system by lowering cholesterol etc can really help to improve your mood, as can getting lots of B vitamins and natural foods.

In this way then you will greatly benefit from attacking every aspect of your health at once, each will help the other and it can help you get out of a self perpetuating cycle of bad habits. That is how to maintain a healthy lifestyle!

Creating a Culture of Wellness


We are currently experiencing a wellness crisis in our culture, what some may call a wellness culture war. This crisis that has two faces. One face is a culture that approaches health through a focus on disease management rather than teaching the fundamentals of healthy living. This culture has led to health care costs spiraling out of control as it glorifies and promotes unhealthy lifestyle practices, immediate gratification (the quick fix-a pill for every ill) and the consumption of chemical-laden foods and toxic products through slick media advertising; a rapidly deteriorating level of public health with epidemic levels of obesity, diabetes and heart disease is the result. Sadly, this culture has seemingly unlimited resources and controls our major media.

The other face is a smaller but growing culture that looks to the fundamental principles of healthy living to lead us to a higher level of personal health and well-being. This culture creates services which are rarely covered by our health insurance system; promotes consumption of organic foods grown without chemical fertilizers and pesticides and lifestyle products which do not contain harmful or carcinogenic chemical additives; displays a higher level of health and well-being; and suffers less from the epidemic lifestyle and stress engendered illnesses than the members of the 'illness culture.' This culture has had limited financial resources and difficulties in getting their message out through our major media.

The first culture is focused on illness. The second culture is focused on maintaining wellness. The illness culture is a very modern phenomenon, growing rapidly since the advent of the pharmaceutical drug industry into our current 'medical-industrial complex.' The roots of the wellness culture are very ancient. The systems of ancient Chinese, Ayurvedic, Greek, and Islamic medicine (Unani) viewed health as a state of balance and illness as the result of not living in accordance with natural laws-what I to refer to as 'the human operating system.' In these systems good health and longevity were the primary focus of medicine, and the secondary focus was returning people to good health when they became ill. 

Moving to a Culture of Wellness


To bring about an expansion of the 'culture of wellness' in our society where it becomes the prevailing culture will require a new type of leadership from our federal government, the medical industry, and corporate America , that looks beyond the limited vision of special interests that are not in the common public interest. Our government must put out a clear and positive message about health and wellness and take the food, medical, pharmaceutical, and other industries to task when their products present a public danger and threaten public health.

Corporate India needs to step up to the plate and begin to direct their R&D efforts toward creating products that support health and wellness and do not increase the strain on our overtaxed health care system. Corporations must recognize that their advertising campaigns can either enhance the emerging culture of wellness or support the culture of illness-fast food, alcohol, cigarettes, sugar, processed foods, and chemical additives that lead to epidemic obesity, diabetes, heart disease, fatigue, and stress-related illnesses. For an average individual to pursue a wellness-based lifestyle in the midst of a culture of illness promoted through TV, radio, print, and Internet advertising, it is an uphill battle.

Although there has been some positive movement at government and corporate levels, it is far more realistic that we will begin to see more support occurring on the grass roots community level-in churches, YMCAs, hospitals, employee wellness programs, yoga centers, and fitness centers-since the whole community can directly benefit from a higher level of health and wellness of its members.

The real focus of change, however, will need to be on the individual level, as the increasing level of motivation from upwardly spiraling health care costs and failures of our health care system will lead people to continue to take more and more responsibility for their own health and well-being.

Here is a new idea. What if we were to create a five-year plan to improve our general level of health and well-being? If we explore this idea, it might look something like this:

Commit to Working with a Wellness Coach
Wellness coaching has made great strides in the last year and appears to be poised to play a prominent role in the new culture of wellness. A wellness coach will help you determine the areas of your lifestyle, attitudes and behaviors that you are most motivated to change, help you create a wellness action plan to create the necessary change, and then motivate you and keep you accountable for reaching your goals of increased health and well-being.

After you have worked with a coach and feel a level of comfort and compatibility, explore the idea of setting up a long-term coaching program. If you are ready to make an investment in your health, consider a five-year program for high-level health and well-being. The program may call for more intensive work at the beginning of each year with two coaching sessions per month. After that time you may choose to have one session a month or one every six weeks. The idea is to create the framework that enables you to receive ongoing coaching to help you reach your health and wellness goals.

Use an Online Wellness Program
Many wellness coaches are now working with the Wellness Inventory program, a whole person assessment program designed to help individuals gain personal insight into 12 dimensions of physical, emotional, and spiritual wellness in their life. The program offers guidance and tools to transform this new awareness into lasting changes in their lives through use of the personal wellness plan, my wellness journal, e-mail reminders, and the wellness resource centers. Working with a wellness coach who can keep you motivated and accountable for your agreements to reach your wellness goals amplifies the power and effectiveness of the Wellness Inventory many times over

Practices to Promote Health and Well-being
Your personal wellness plan may include a range of lifestyle and mind-body practices to support maintaining a higher level of health and wellness and it will change over time to focus on the areas of your life you are currently most motivated to change. Some of these practices carry little or no cost, while others carry heavy costs. For example, paying attention to how you breathe, move, eat your meals, process your feelings, communicate with others, and taking daily walks, carries no costs. Other practices, such as yoga, Pilates, qigong, tai chi, and some fitness routines, can first be learned in class and then later practiced on your own (or with video instruction). These have small up-front instructional costs and sometimes some ongoing costs if you enjoy the class environment.

Finally, there are practices with heavy associated costs, such as fitness club memberships and dietary supplements, as well as trips to your massage therapist, acupuncturist, nutritionist, energy healer, naturopath, chiropractor practices, or holistic physician to help monitor your state of health and wellness and help bring you back into balance if necessary. Most of these costs will be in the first 12-18 months of your plan as you are learning and choosing the wellness practices that you would like to integrate into your life.

The beauty of this approach is that you are investing time and money in your health and well-being by creating a longterm, strategic wellness plan which allows you to see the holistic health practitioners you most trust to guide you to a higher level of health and well-being, and to pursue the wellness practices which address the areas of your life you are most motivated to change. Your greatest reward will come from the wellness practices you pursue on a daily basis until they become part of the fabric of your life.

The idea of a five or ten-year wellness plan may first seem extreme to some-a six month plan may seem more reasonable. However, as health care costs and insurance premiums continue to rise out of sight, the wisdom of taking our health and well-being into our own hands through enlightened selfcare, wellness practices, and holistic health care may prove to be the most prudent investment we make in our lives. Health is your greatest wealth, and it is worth cultivating.

Top Bodybuilding Myths


Bodybuilders are all meat heads – Sure bodybuilders concentrate on building up their muscles, but that doesn’t necessarily mean they neglect their brains. In fact most bodybuilders are of the frame of mind that they should train their minds as much as they do their muscles, with many being focussed on self improvement in general. They apply the kind of drive and determination and faith in their ability to improve themselves that very few people exhibit. Furthermore, the successful bodybuilders actually need to be at least quite intelligent to succeed; as it requires a complex understanding of human biology, chemistry and dietetics to succeed. Do you know the role of nitric oxide in the body? Do you know why a muscle cell can’t divide by mitosis? Do you know what the roles of zinc and riboflavin are in the body? Do you know how a nerve sends a signal via a synapse? Chances are if you’re a bodybuilder you do, but otherwise you don’t. And many bodybuilders go on to write books on these subjects after they’ve finished competing. Look at Arnie, does he seem like a meat head? He’s the governor of California and an incredibly savvy businessman. Look at Stallone, he has an IQ of 160, collects art and writes most of his own scripts. Tell me he’s a meat head. Sure there are some bodybuilders who aren’t geniuses but there are in any sport, and I’d bet it’s more common in football. Those who say otherwise are probably just jealous and looking for something they can win on.
Bodybuilding requires no skill – This is another pet hate and I challenge anyone who believes this to be true to try and bench press even a light barbell. Chances are you’ll fall off the bench. You think that was hard? Try squatting. Technique in bodybuilding, like any sport, requires fine tuning the tiny supporting muscles in the arms and legs to balance the weights and creating muscle memories to go through movements with perfect form in an almost instinctual way. Until you’ve got that you’ll be all over the place, and you can’t be successful in bodybuilding if you don’t have the skill to support and control the weight. Want proof? A gorilla can rip a tree from a ground but it can’t bench press anywhere near the amount a top bodybuilder or powerlifter can. Why? Because it doesn’t have the technique or skill. And on top of that posing on stage is actually far more skilful than it looks.
Bodybuilding is bad for you – This is just a bizarre claim to me – that a sport focussed on improving fitness and strength could be bad for you. A lot of people claim that it’s putting stress on your joints or back, but this is no more the case than in any other sport and so long as you use good technique bodybuilding will actually strengthen your back and other structures. Other claim that bodybuilding is bad for your heart, well again only if you don’t do it right. Bodybuilding can be bad for your heart (in the same way that being obese can) if you don’t do any CV to strengthen it which any good bodybuilding should know. The only other way it’s bad for your heart is if you use steroids, which again you shouldn’t really be doing anyway…

Anyone can succeed in bodybuilding – Again this is patently untrue and the reason most people believe it is because they either think it doesn’t require skill (discussed in part one), or because they think it’s just a matter of steroids. In fact, to be a top bodybuilder you need a lot of natural skill for the sport (read that as genetics). You can be successful without the right genes sure, but to win Mr Olympia you’re going to need to be high in testosterone and prone to building muscle even before you begin. Ectomorphs don’t win Mr Olympia and most people simply don’t have the genes to achieve that kind of physique.
More importantly most people don’t have the determination or the commitment. These people say that anyone could achieve a bodybuilder’s physique but then why haven’t they held down a gym membership for more than week? They’re simply too mentally weak, and the chances of finding someone who has both the drive and the genetics is very rare. And as for the steroids excuse? Well even if you do use steroids it’s no magic bullet and you’ll still have to put in all of that work and with all of that determination.

Bodybuilding is all about genetics – Bodybuilding is probably about 50% genetics and 50% determination. A naturally weedy guy isn’t going to win My Olympia through determination alone (I’m sorry he just won’t) but he might rank in the top ten. And that’s the way it is in every sport. Neil Armstrong has tremendous physical advantages over his opponents due to both genes and recent medical operations, does anyone complain that cycling is all about genetics? Do you think the fat kid you know is going to make it as the next Beckham?

You can achieve a bodybuilder’s physique in under three years – I recently heard a radio presenter make the claim that he could look like Arnie in three years and it really got my goat. Bodybuilding takes years to get good at. Just as long as any other sport and probably longer, it takes this time not only for your body to become accustomed to the training, but for you to learn everything there is to know about the science behind it, and for you to grow to the right proportions at all. Adding two inches in a year is an amazing achievement if you can do it, so it’s going to take a while to get your biceps up to eighteen...

After you finish training, it’ll all turn to flab – This is physically impossible as fat and muscle are completely different things. After you stop training you’ll keep the muscle until it deteriorates through damage or you burn it for energy. Simple as. Likewise you can’t turn fat into muscle so you need to lose weight before you begin.
Bodybuilders are ‘obsessed’ and/or insecure – Bodybuilding is not the male equivalent of anorexia as many psychologists claim for one reason: most bodybuilders I know are very happy with the way they look. Wouldn’t you be? Look at Arnold Schwarzenegger, does he strike you as someone who’s insecure? Didn’t think so…

Bodybuilders have small dicks – Again it’s just not true. Sure maybe it is in some cases, but all guys engage in behaviour that could be considered over compensation. I’ll tell you what bodybuilders do have – high testosterone leading to a longer, harder erection and increased sex drive. Stick that in your pipe and smoke it!

Six Pack Abs


Six pack abs are definitely one of the most sought after features for many men. This often comes from a mixture of the images fed to us by the media (the Men’s Health covers and the Calvin Klein models) coupled with a belief that abs are what women look for in a man.
Let me tell you now as a bodybuilder that abs are overrated. Sure they’re important, and they’re great to have, but in reality visible abs aren’t even a sign of particular strength. What they are a sign of is low bodyfat, which while generally a good thing, doesn’t necessarily reflect health. Furthermore, women don’t find abs nearly as attractive as most guys think and many prefer arms or bums. The problem is, that even if women would be attracted to you for your abs, they’re not going to see them until you’re getting undressed – at which point you’ve probably already pulled (unless you go around challenging girls to hit you in the stomach…).
People who come onto bodybuilding forums asking how to get a six pack abs without any interest in the other aspects of their physique or health are often laughed off as vein, weedy and misguided. Like everything, abs should come as a result of general health and all over strength and fitness.
If you currently can’t see your abs it probably means that your bodyfat percentage is slightly too high. Everyone has abs, so if yours aren’t visible it’s not a case of you needing to increase them in size. Additionally, everyone has a six pack abs, as your stomach is actually just one sheet of muscle that’s divided into six as opposed to six individual smaller muscles.
So if your stomach is soft, hundreds of sit ups won’t rectify this problem as it’s impossible to target fat loss. Instead then you need to be doing higher amounts of CV (such as running, swimming or cycling) and cutting your intake of carbs and fats (which staying high in protein). That’s not to say you shouldn’t be training your abs for strength at all however and core strength is actually highly important. Furthermore, while strengthening your abs won’t make them visible on its own, it will mean that they’re more prominent once you’ve stripped your stomach of fat. So do do the sit ups, just do more CV.
Another mistake many people make when trying to get a toned stomach, is that they just work the abs with straightforward sit ups and crunches. This is a problem as it neglects the surrounding muscles, most notably the obliques which are visible on either side of the abs. Without realising it, these are probably a large part of what you admire about most models’ stomachs as they really accentuate the abs and make the mid section appear twice as shredded.
In fact though, you shouldn’t just be training your abs and your obliques either, for as I said – abs should be the result of a whole body fitness. By training your whole body you’ll burn more fat and increase your body’s capability to build muscle. Furthermore, almost every single exercise you perform (except perhaps isolated movements) will affect the abs in some way. So stop looking for a quick solution to getting a Brad Pitt-like stomach and start getting into proper shape!

Your Diet for Six Pack Abs


Weight gain problem is a state causing anxiety and it also gives rise to many other diseases like high blood pressure, osteoarthritis and diabetes. Its adverse effects are psychological disorders. After losing excess weight by adopting prescribed diet and exercises the world looks at us with amazement. But, you are warned of the long-term hazards of weight gain and advised to lose weight and need to maintain it.
We always have many questions in our mind and we also ask this to our selves. How to get a flat stomach? Fitness trainers and dieticians hear this question more than anyone else. To get flat abs, you need to work on it. It needs a good combination of nutrition and cardiovascular and abdominal training. Combine all three and see the best results yourself. Good nutrition is absolutely essential for a good physique. The garbage-in and garbage-out theory is perfect for it. Consuming calories from processed foods will produce a body lacking nutrients. Make a good food choices, this will get you on a way to a leaner body.
The equation of calories-in, calories-out doesn't mean counting calories; it means that you need to eat five to six small meals a day. This way, the metabolism of our body keeps stoked, which gives energy. Exercise alone is very helpful to expend calories, but you have to also watch your diet, it's a long and a slow road to get a six-pack abs. For abdominal muscles to be visible, you must shed the fat on top. Cardiovascular workouts like running, walking, cycling or a dance class helps burn a lot of calories. Combined with proper diet, helps lose weight. Experts say that the combination of nutritious diet and exercise is needed to get flat abdomen.
The myth that you will not reduce fat without a lot of abdominal work is untrue. Abdominal muscles are of three layers: the deepest layer called transversus abdominis, which provides support plays a role in exhalation. Next is called rectus abdominis, which helps in flexing the spine. Closest to the upper surface are internal and external obliques, which provide our body lateral movement. Abdominal muscles are same as other muscle group. They respond the same way. Just workout in a smarter way by slowing down to isolate the muscles you are working on. If you spend much time on abs, you are just wasting your time. If you want a perfect body, abdominal training van also improves other areas of body too. So if you are a tennis player or a golfer you can lose weight and get those six packs abs easily. And if you want to start now, then kick start with walking or jogging.

Building Muscle Mass Fast Start


If you just started your workouts or you are just about to start this few points can save you lots of time and money. For most of us, things in beginning tempt to be quite confusing. Where is best to start with building muscle mass quest and how? What I should do? Who do I believe? So much information around me but I want to make sure I choose the right track. I want good results visible soon, spring is near! How these guys managed to have those muscles and ripped abs? I want results without spending fortune for supplements but where to start?
The reason there are so much confusing information around is simple. There are so many people trying to sell products related to building muscle mass and fitness. Bodybuilding supplements industry is so huge and influential that they own 85% of total media related to building muscle mass. When you add thousands of other people who claim they make up different training systems (and everyone claims that theirs is the best) the end result is - complete mess.
Let us look some 30-40 years back. People like Arnold Schwarzenegger, Lou Ferigno or Bill Pearl achieved incredible results without thousands of "special" products we have today "jumping" on us from all around how is that possible? Simple answer to this again - they followed basic principles for building muscle mass and all others who followed their footsteps achieve best results. Why for the Gods sake, we do not know more about these principals of building muscle mass? Answer is again quite simple and strait - this is not at all profitable! People who own industry and media around science of building muscle mass and fitness know well they cannot profit from supporting and advertising this approach. Off course they can't! If you give out complete science of building muscle mass to someone he is not anymore dependent on your products and therefore isn't recurring costumer of yours. We live in ugly reality of the consumer orientated world and it's on us how we adjust to it.
When I started with my attempts to lose fat from my belly and build muscle mass I had very hard time to figure out what is going on. I lost almost 2 years and quite a sum of money, buying different supplements and stuff hoping they will make me advance. Sound familiar? I was frustrated, I was angry I was envying those huge muscular guys from the magazine covers and advertisements! I knew that most of them were steroids users (read juice addicts) and I remember days I almost decided to risk my health in order to fast start building muscle mass, like they do.
But I did not give up and then few guys who knew the science of building muscle mass fortunately decided to help me out. Today, it is my turn to pass on that knowledge to the next generation. I know you will be relieved and very much pleased if you accept these advices.

  1. Find the professional gym.
  2. Use heavy weights - train with intensity.
  3. Take enough rest.
  4. Train each muscle group ones a week.
  5. Proper diet. Eat plenty of protein and fresh natural foods.

These principals are both, the basics and guaranties for your future success. You have more than enough good examples that prove this, it's just they are not easy to learn about. If they sound "too simple to be trough" you can spend some time comparing different training routines of athletes you admire or you can make other forms of research on building muscle mass principals if you like. Whatever you decide you will come to this same conclusions but you will have to invest some time and effort. In part two, I will explain all five principals in deep.

Building Muscle Mass Tips for Beginners


I'm glad you read this because it proves you felt great power behind simple principals I gave you in my free report, video lessons and part one of this article. They proved to be very much effective and thousands of regular people (just like me and you) use them with great success. As you can see out from tools I give you (I hope you took them by now), things are not at all complicated. It is only the false propaganda of the mighty supplement industry which is responsible for making people fail in their attempts to make solid advancement in their attempts to build muscle mass. Let me now explain most important building muscle mass principals, exactly those they don't want you to know and master.
1) Find the Professional Gym
You may have fully equipped home gym at your home but this will not help you make solid advancement, at least in beginning. Even advanced weight lifters report that it is very difficult to train at full intensity and over an extended period of time in a home gym. You need the mood, the motivation and group of friends with similar goals. If you don't have them yet, don't worry you will soon. Your results will attract them to you.
Once you are in the gym you need to know all details of the workout routine you are going to hit today. Focus on your workout; avoid talking and doing anything that destructs you from achieving your daily/weekly lift goals. Use the presence of big guys around to draw more motivation. Ipod with good music choice can help you to build up intensity and focus your attention to build muscle mass workouts. That will give you best results!
2) Use Heavy Weights - Train With Intensity
This is the basic one. There is no workout program which can give you good results without implementing this principal. This is very important. High intensity + heavy weights and low reps to failure is formula you need! Of course there is more to this, this is the essence of the building muscle mass science.
3) Take Enough Rest
Rest enough. This is a big mistake made by all beginners; they are too keen, too enthusiastic and shortly after too over trained. When you weight train you make microscopic tears in the muscle fibers that you train, you need to recuperate between workouts so these tears can heal and in the process they grow a little bigger and a little stronger. If you tear these again before they recuperate then you will be tearing an already injured part, it will now take even longer to heal, and you will find yourself a little weaker next time you train. Continue with this and you will find yourself not only weaker but slightly smaller.
You can see guys like this in the gym for years, training and training and always using the same weights and never getting bigger, never making progress - the best thing for them is to take a month off to recover then start again with more rest periods.
4) Train Each Muscle Group Ones a Week
As a basic guide you should aim at training each muscle group once a week, keeping in mind that going trough chest training routine will also hit shoulders and triceps somewhat, and training back will train your biceps to a degree.
5) Proper Diet
You better take this seriously if you want big things to happen with your attempts to build muscle mass. Eat plenty of protein and fresh natural foods. Regardless of how much you think you eat you need to eat more. You may need to eat fewer calories but more nutrients. You need to eat 6 to 8 evenly spaced meals throughout the day to keep your blood sugar levels up, to keep a constant flow of amino acids and a positive nitrogen balance in your body. Many boys and girls get scared from this. Like it or not but building muscle mass is entirely dependent on proper diet. We need quality meal plan filled with a variety of food which is not rocket science to prepare and afford. I personally use same diet plans you get from us because 12 full weeks of no-guesswork, just healthy eating for fast muscle growth lifestyle is something I like very much.
Good diet is, believe me when I say, the most important thing you can do to gain a nice muscular physique. Eat clean, natural foods. Fresh food should be the entire constituents of your diet. Manufactured foods, tinned and frozen foods are not good for you. Too much sugar, bad fat percentage, unhealthy fats, various nasty additives and the carbohydrates are so processed that often you may as well be eating sugar.
This will give you a good start, as you go along and learn more you will start to adjust the training for your own requirements, but for the first year just follow these proven principles that made thousands upon thousands of skinny guys into bodybuilders.

Yoga to Cure Day Stressors


The regular busy daily routine is placing stress in everyone’s life including a small kid. Wondering how? If both the parents are very busy in their work, the child due to lack of proper attention, becomes stressed in search of love. In one way or another, a great number of people are becoming victims of stress. Increased stress results in health problems such as increased blood pressure, palpitation, difficulty to breathe which sometimes are very serious. All these effects of stress can be very easily overcome with regular practice of yoga.
Apart from overcoming stress, yoga has several other benefits. Certain habits such as smoking and alcoholism are very hard to quit. Regular practice of yoga gives the confidence to overcome the withdrawal symptoms of alcoholism. Even children with learning disabilities will be able to develop learning skills. Regular practice of yoga is very helpful for people with anxiety disorders and panic attacks.
There are a variety of yoga types. Breathing exercises are part of all the types of yoga asana. Each type of yoga asana concentrates in developing various skills. For example, hatha yoga helps in strengthening the body, increases the ability to concentrate and also helps the ability to maintain balance. Increased ability to concentrate increases the work output, which in turn reduces work related stress. Regular practice of yoga asana helps you to have a balanced state of mind. A clean mind helps to have a positive perspective towards anything; this is an essential requirement to maintaining a good relationship with family members and others. This is especially important for people with social phobias who cannot face social situations with a fear of being judged negatively by others.
Yoga helps to know the functionality of the body. For example, in conditions of extreme stress, the heart rate increases drastically and one can feel their heart thumping. Most of them get scared that can cause a heart attack. With regular practice of yoga, you will learn how to calm yourself down by concentrating on your breathing.
Another type of yoga, termed as krya yoga, is good at cleansing the body and is the preferred type of yoga to overcome stress. An increased level of toxins in the body is the major cause for a variety of ailments. Yoga serves as the best technique for cleansing the body. For example, breathing exercises serve to wash the lungs. Deep breathing provides a good amount of oxygen to the muscles and keeps them healthy.
Hormones, the chemical messengers of the body play a great role in regulating vital functions of the body. Imbalance in the secretion of these hormones results in variety of ailments. For example, imbalance in the secretion of thyroid hormones affects a range of body functions. It is believed that certain yoga postures helps to relieve these hormonal problems, by eliminating abnormalities in the glands responsible for hormonal secretions.

In view of a great number of benefits in yoga, a lot of people are showing interests in learning yoga. With the increase in demand for yoga classes, a great number of organizations teaching yoga have cropped up. If you cannot attend the classes, you can attend them right at your home by enrolling in an online sessions.

Yoga for Health and Peace Yoga for Excellence!


A healthy body is however, not an end in itself, but the means for the full development of one’s potentialities. The term “Yoga” has been used to connote a variety of meanings. It covers in its scope in the elementary training of a body by a few simple therapeutic or physiotherapy exercises to the spiritual liberation of the mind from body and its limitation. However, Yoga is used in common parlance for psychosomatic system of cultivation of body and mind which promotes normal, healthy, peaceful human activities.

Yoga in Sanskrit means to join or to connect. While performing Yoga, it helps to unite the mind, body, soul and spirit at deepest level.  

Yoga is a subject that excites people’s curiosity. It enjoys much popularity. Yoga practices or Yogic practices have proved beneficial in promoting total health and mental peace as also in developing personality. Yoga is also a therapy for many diseases and disorders. People are increasingly being convinced that yoga makes good health, contentment & happiness in the present-day stressful life. Swami Kuvalayanand said, Yoga has message for human body, for the human mind and the human spirit. A healthy body is prime requisite for success and happiness in the life. The Yogic practices help to keep the body healthy and trim and build-up it resistance to diseases. Any can one testify to these prophylactic effects of Yoga from his own experience. One should practice of Yoga as an effective path for self - improvement.
Regular practices of Yoga can lead a person to a positive health, is no longer strange statement. Person who practices Yoga live longer, lead healthier life, they are less susceptible to diseases compared to others, they can withstand stress and strain of everyday life much better and they have a general positive outlook towards life. Physical usefulness of Yoga is so important that several diseases are now better treated by Yogic practices. Constipation, certain spinal diseases, certain types of obstructive airways diseases, hypertension related symptomatic overactive are better treated by daily yogic practices. The Western World has confirmed the usefulness of Yoga. Diabetic, hypertension, hypercholesterolism are perhaps related to stress. Yoga practices help in overcoming this stress.
The body which has been well prepared by Asanas can be further purified by practicing Pranayamas. Pranayama purifies both, the body and the nadis (Nerves) A clean and radiant body is the sign of purification of nadis (Verves). By regular practice of Asanas and Pranayamas, one definitely improves one’s health.
Yoga is also an imperial science which one has to experience personally. It is a practical science.
Contact : Yogeeraj –

Tips for Teaching Kids Yoga


Yoga is a very perfect exercise for children. It helps to promote good health. In addition, it helps to overcome stress that accompanies children in the learning age. Here are some top ten tips that would be helpful in teaching yoga to kids.
1. To motivate the kid to learn yoga, you should initially teach the benefits of yoga before teaching the postures and be a role model to the child by practicing yoga regularly.
2. An important factor which is needed while teaching yoga postures for kids is to remain patient. If the child is very energetic, then make him to do the postures that demand energy rather than simple breathing exercises. Once the child calms, make him do breathing exercises. Do not let them strain too much; they may lose interest if they are too tired.
3. Initially, introduce simple breathing exercises rather than complicated postures. If the child is very young, teach them with fun by saying how the air he is inhaling entering the lungs and driving all the toxins. They will feel interested and will do the inhalation and exhalation appropriately with the same imagination.
4. Once the kid is used to breathing exercises, start introducing simple postures. Use videos or visual charts to teach the postures in a step by step manner. Do not force them to attain the exact position right on day one. A simple yoga posture that children love to learn in the initial days is the elephant posture. Just ask them to bend at the waist and challenge them to touch the ground with their palms. Then, slowly teach them not to bend near the knees. You can select other postures with animal names such as cobra pose, fish, crow and downward-dog pose and such.
5. Do not expect the child to remember all the exercises you taught him. Let them take their own time. To increase their ability to learn, ask them to teach you the exercises they know.
6. As children are very little and will get tired very easily, encourage them to take short breaks after strenuous exercises. It is also essential not to retain any posture for a very long time. Children below the age of six years should not practice any posture for more than a minute and the entire session should not be more than 15 minutes. For children above six years of age, the session can be up to 25 minutes.
7. Children always keep nibbling some food. Make sure that the kid does not eat any food half hour before yoga practice.
8. Before starting the yoga session, make sure to practice certain warm-up exercises. However, warm up should not eat up all the energy of the kid.
9. To encourage the kids, reward them with a small gift, whenever they do correct postures.
10. If the kid is bored to practice with you, involve his friends to make him feel enthusiastic.

By following the simple tips given above, it is very easy to train the child for yoga and give them a gift that is beneficial to them throughout their life.

How To Feel Good About Your Body and boost Your Self-Esteem


Feeling good about your body is the most important factor behind feeling good about yourself. If you feel good about your body, you will look good and also feel good about your mind. You will even feel good about your personality. Assume you are dressed up for a party, and looking yourself at the mirror you say – “not bad”. This means you look good and you feel like praising yourself.

Feeling good about your body doesn’t require you to be slim and thin. You need to be fit and healthy to feel good about yourself. We all are beautiful within but we are often careless about our body fitness – as a result, we become obese or overweight by following unhealthy lifestyle and eating high calorie food.

Praise yourself

Praising yourself is most important to boost your self-esteem. Always think positive, be positive about what you do, and what you wear. Always get a positive body image. It will make you capable to accept the changing lifestyles.

Exercise and fitness

Regular exercise keeps you fit, changes your appearance and lets you feel good about your body. Exercise also reduces your stress, promotes strength, balance, flexibility and general posture and a general sense of well being. If you have scarcity of time, schedule your fitness program beforehand and commit this with seriousness as you do your business meeting.

Don’t stop eating

Food is a glorious and beautiful part of our life and eating food is one of the wonderful activities. But don’t do anything else while you are eating, since your foods deserve your full attention. However, you should not overeat. It often happens that we overeat while watching TV and eating. So stop watching TV at the time of eating. However, you should follow a healthy and nutritious diet. Avoid junk foods.

Maintain right weight

It is unhealthy to be too thin or too fat. It is also wrong if you are eating less food to become thin or eating more than your body requirement. You should have a balanced diet - eat the amount of food your body needs. You should keep a balance between the food you eat and the calories you use. If you eat more calories than you use, you cannot maintain your weight, and will soon become overweight. For example, you are eating more but spending your time in watching TV, reading storybooks. Then there is a chance of increasing weight. But if you spend your time in playing, skating or if you go for a walk, you will use more calories and that will keep a balance between what you eat and what you use – and you can maintain your body weight.

Friendship – good for your health

Friendship makes your whole life better, as you get support and companionship from good friends. They just not make you happy but also make your life beautiful and healthy. Researches have found that friendship has importance like regular exercise. If you have good friends you will experience less stress, will recover quickly from illness, and will even live longer than people who don’t have good friends.

Anger management


Anger is a natural emotion, just like so many of the other emotions that you go through in your day-to-day life. It is in fact a natural response to certain perceived threats that you may come across while dealing with situations. It can happen anywhere, at anytime.

You may get into a yelling contest with a stranger at a traffic jam or you may get into a wordy dual with a petrol pump attendant. It could be a nasty screaming match with your spouse or a cold, seething rage with your “insolent” colleague. 

The problem with anger
Anger in itself is not a problem. Experts in the field of anger management agree on this. The real problem is how you handle your anger. Screaming or hurling missiles at your spouse, smashing crockery or slamming down the phone on your colleague is not anger management at its best. It only means your anger is getting the better of you. Instead of expressing your anger in a healthy and assertive way, you may be expressing it in an unfriendly, aggressive manner—a manner that could quite possibly lead to violent behavior and a cascade of personal and professional consequences. 

Handling anger
Before anger begins handling you and you begin to manhandle someone, it is better to learn to manage anger in a healthy way. Here are a few tips that can be useful:
Analyze why you are angry: Reading this you may think, “If I could stand there, analyzing my anger, why would I be angry at all?” And that is exactly the point. When you try to analyze the reason for your anger, this analysis occupies mind space and you will soon see your anger evaporate—because you cannot think two things at the same time. See?

Analyze what makes you angry: Fortunately, in this case, you have more time. For example, imagine you have a neighbor, whose dog barks you out of your siesta. You wake up fuming wanting to wring the neck of that stupid dog and maybe that of your neighbor’s as well. But wait! A dog is a dog and dogs bark. You cannot keep it quiet for long, despite the best of training or threats. Under the circumstances, it is better that you behave like a human and let the beast be. So, the next time the dog barks, you will be prepared for it and calm will prevail. You will also be surprised when you find yourself getting used to the constant barking so much so, it may require a foghorn to wake you up the next time.

Analyze where you get angry: Anger does not happen on its own. It is more of a learned behavior. We were not born angry. There are certain triggers that can set you off and you may find yourself erupting into a human volcano. Differences at home or work could be simmering inside you. It becomes quite a problem when your fuse is lit at home and you explode when you reach office. Or you could have had a bad day with your “tyrannical” boss and wanting to box his nose in, you end up landing a punch on your spouse’s face upon reaching home. Both situations can be catastrophic. If you are angry at home, leave your anger there before you leave to office and vice versa.

Express anger constructively: Sounds a little paradoxical—but it is in fact logical. Anger management does not mean you do not get angry and allow people to walk all over you. It is okay to get angry—being angry is not a bad or negative thing. While it is appropriate to keep your cool on occasions, trying to be a saint will not get you anywhere. Expressing yourself in an assertive, non-aggressive manner is the healthiest approach to handling anger. Managing anger effectively can benefit you and those around you. Your health may improve, you will feel better about yourself, and strained relationships can be repaired when you control your anger.

Anger and health
Anger can have a negative impact on your overall health—physical, emotional and psychological. Getting angry often or aggressive expression of anger can be harmful. Pent up anger can affect you too. Some of the most common health problems associated with destructive anger are:
high blood pressure,
eating difficulties,
digestive problems,
stress and stress-related problems,
deep sadness, if your reason for getting angry is not adequately addressed and uncontrolled anger can sometimes lead to a heart attack in people with heart problems.


Uncontrolled anger has its side effects—and it may not be too pleasant. You may have your share of woes just as many people do—unpaid bills, traffic jams, work pressure, conflicts with colleagues, strained spouse relationship, anxiety about the future—modern society is full of stress. But that does not mean you pick up a baseball bat and run berserk bumping people on their head. It also does not mean that you behave like a sage even when people trample on you. Be positive—positive people do not get put down. Neither do they put others down. Be assertive without getting aggressive. Be polite, but firm. And hook your anger onto the hanger.




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