Here’s Some Proven Ways To Relax.

Holidays have you stressed out?
Here are the ways to reduce anxiety and tension through relaxation.

1. Listen to the most relaxing song on Earth.
In a study , stress specialist found that “Weightless” by Manchester band Marconi union helped women relax more than songs by Coldplay, Mozart and Enya. A continuous rhythm  of 60 BPM causes heart rate and brainwaves to synchronize with the rhythm.

2. Have a makeout session.It has been found that Kissing releases chemicals of oxytocin which reduce the levels of
stress hormone cortisol.

3. Watch a funny movie.Laughter is proven as an ultimate stress-buster. Studies has proven that laughter
reduces Psychological stress because the people who laugh more appear to have lower levels of cortisol, which increases in response to stress.

4. Take a yoga class.Studies shows that yoga- through a controlled combination of specific poses and
controlled breathing that relax your muscles- reduces fatigue depression and anxiety.
It is found in a study, that yoga led to increased concentration and lowered irritability
levels.

5. Eat chocolate.Research has shown that dark chocolate(40 grams) per day can help us cope with
stress as it releases “happy chemicals” known as beta endorphins in the brain.

6. Create a mental trigger. This is something in your head that will snap you in a calm state. This routine is
anything that you will perceive ac calming-listening to music, taking bath, sitting on a
bench,etc.

7. Get a pet.Studies prove that, people with pets have lower blood pressure and are more chilled out.

8. Grab a drink.Don’t go hog wild-as too much of alcohol will lead to problems and a less restful sleep.
But drinking in moderation has been proven to knock out stress levels.

9. Chew gum.Irrespective of flavor, studies find that chewing gum lowers stress levels and helps
in improving concentration as it reduces the amount of cortisol in saliva.

10. Ignore your phone. At least if it doesn’t involves work, research found that compulsively checking alerts,
text messages, updates made people really stressed out.

thanks http://xploremax.com

Posted By: Pawan Lubana on Tuesday, 31 December 2013

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Here’s how to build muscles fast.

YOUR WORKOUT

The quality of your strength-training workout is the main factor for building muscle mass. Everyone who wants to build muscles should do some kind of strength training to loose weight and look more toned and this can be achieved by doing yoga , swimming and pilates. whenever you work your muscle to exhaustion and feel resistance , such as when you cant even do one more pushup,you are building muscle.The more lean muscle you’ve,the more calories your body burns.

PROTEIN

Second to water, protein is the most essential nutrient to body. It is very essential for a healthy living. For essential muscle gain and weight loss , eating right amount of protein at right times is very important. In a recent report by The National Academy of Sciences, recommended Americans to get 15% of calories from protein and never exceed more than 35%.

HOW MUCH PROTEIN?

About 1.2 grams -1.6 grams of protein per 1kg of body weight helps in reducing age related bone and muscle loss.

WHERE SHOULD YOU GET PROTEIN?

It can be found in wide range of foods like meat,seafood,dairy products,etc. Vegetarian protein can be found in soy,vegetables,legumes and grains.

here’s some list of some great  sources of proteins:-

1.milk or yogurt

2.cooked beans of tofu

3.meat/chicken/fish/cheese

4.eggs

5.raw vegetables

TIMING IS EVERYTHING!

Eat food or beverage high in protein 25 minutes before and again immediately after your workout. Taking in high protein with little bit of carbohydrates will build your muscle mass and strength when your muscles are being broken down during workout. And don’t forget to keep your body hydrated properly.

SURPRISE….TEA!

Tea improves muscular strength. It contains healthy compounds called “polyphenols” which improves muscle strength and bone mass

Posted By: Pawan Lubana on Saturday, 26 October 2013

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