Mission Weight Loss

Mission Weight Loss: Guide to Lose Weight Naturally

Are you one of those disappointed people on this Earth who find that nothing has worked in cutting down flab? 

Or are you the one who just started wondering if it is possible to reduce weight at home? 

And yes are you the one short on time to put in loads of efforts? 

Then, my dear, you are exactly at the right place.

Don’t worry, Healthandhale presents MISSION WEIGHT LOSS which will present to you a new perspective and guaranteed results. 

An Ultimate Guide to Mission Weight Loss

These insights have been tried and tested on over thousands of people willing to lose weight fast and the results have been same irrespective of the States and Seasons

Allow these methodologies to work for you now and take charge of your blessed body. Get to know how drinking, how cooking and eating well and exercising are linked to your weight and how to take control of them. 

An Ultimate Guide to Mission Weight Loss | While exercising
Screenshot: Easy to grab, comprehensive, interactive and understandable

Discover how to lose weight by what you drink, how you cook, what you eat and exercising. With this comprehensive guide, you will learn about weight losing habits that you can start with today only….!

Stick to the tips for a fortnight and you will be amazed at the results. 

It is well written and compiled by weight loss and nutrition experts Dr H Yebud and Dr A Kilam

Exclusively by Health and Hale, especially for the ones who don’t want to be called The Fat Panda…!!

Get the PDF now and start your weight loss journey…!!

And we request you guys to please give us an honest feedback by commenting below on how was your experience with the weight loss guide…
Key Components of Physical Fitness

The 6 Key Components of Physical Fitness

Many of us are overwhelmed nowadays for getting stronger muscles, more strength, and higher energy levels etc. But there is a problem! Most of us don’t know where to start with? Before that, it makes sense that you should be aware of certain key components related to physical fitness.

These key components of physical fitness define a set of features that a person should take care of while starting his/her fitness regime. While choosing your physical activities, you should take care that you are enjoying it and it is taking into account components of physical fitness.

Key Components of Physical Fitness:

  1. Muscle Development

    Muscle Development: Key Component of Fitness

It is one of the most important components. Any kind of exercises you perform should develop your muscles. You should burn calories in order to avoid accumulation of fat in the body. Stronger muscles provide you more strength. You are less likely to catch various diseases as compared to the one who doesn’t perform exercises.


  1. Endurance

    Endurance: Key Components of Fitness

It refers to the ability of the body to engage in a physical activity for a long time. This is developed by performing it with increasing resistance over a period of time. Aerobic exercises and long country runs are a good source of developing endurance. This also helps in maintaining good health of the heart.


  1. Flexibility

    Flexibility: Key Components of Fitness

It is the ability of our body to move the joints and body parts through a wide range of motion. It is quite necessary for the movement of muscles in various sports. To develop and enhance flexibility, you should perform various stretching exercises.


  1. Reaction Time

    Reaction Time: Key Components of Fitness

That’s how fast and quickly you respond to a stimulus. It is much more of a genetic factor and it can be developed to a certain limit by engaging in some sports that require a quick response. Examples of some of these are football, volleyball, athletes starting race on the shot of bullet and much more.


  1. Rest and Relaxation

    Rest and Relaxation: Key Components of Fitness

After loads of exercises and sports, you need proper rest to rejuvenate your energy. It is mostly overlooked by many people. Instead, the body and muscles actually develop while resting and relaxing. The body requires more oxygen after exercises and sports to meet the demand of lungs and heart. Therefore, Yoga, meditation and Pilates can allow you to rest properly.

  1. Sleep

    Sleep: Key Components of Fitness

So, whatever above mentioned things you may try; but the importance of sleep cannot be neglected. Sufficient hours of sleep are very necessary for a good health. If you are not taking enough sleep then it can affect and degrade your overall health! You must ensure 6-8 hours of sleep every day for normal functioning of your body.


Hence, keeping the above key components of fitness in mind you may choose to do as many exercises as possible according to the time you have.

Make your life healthy and disease free!


Fitness By Bodyweight exercises

Bodyweight Exercises: Scaling the Body

Yes! You guessed it right. We are referring to the exercises that are performed without any external source of resistance except our own bodyweight.

The following are some of the advantages of bodyweight exercises:

  1. Nearly no equipment is required.
  2. Exercises for virtually all muscles are available.
  3. Strength, cardio fitness and flexibility all come at one place.
  4. Can be performed anywhere whether you are at a hotel, your home or your office.
  5. Regular implementation guarantees results.

Below are some of the popular and easy exercises listed based on different body parts:

  • Abdomen

  1. Crunches can be performed to strengthen your abdomen muscles. It should be performed about 3 times a week and the sets can be decided based upon your capacity.Bodyweight exercises: Crunches
  2. Sit ups can also be performed. It should also be performed about 3 times a week.bodyweight exercises: sit ups
  • Back

  1. Pull ups are quite useful if you are targeting your back and also want to build up bicep strength. You should keep your body and head straight. There are various variations of pull ups and you may try out.bodyweight exercises: pull ups
  2. Lying back presses should be performed about 2 times a week.bodyweight exercise: lying back presses
  3. Hyperextensions are pretty good for your back and also benefit your hamstrings. The frequency of these should be 1-3 times a week.bodyweight exercises: hyperextensions
  • Biceps

  1. Chin ups and pull ups are the leading exercises that can quench this requirement of strengthening your biceps. These are also helpful for your back and shoulders. These should be performed about 3 times a week.bodyweight exercises: chin ups
  • Triceps

  1. Bench dips are certainly important in this category. These are useful for increasing size of your triceps and also providing strength to it. Various variations may be tried with it. The frequencies of these also remain same as in the case of exercises for biceps. Actually, you should be performing exercises for biceps and triceps one after the other with proper resting intervals.bodyweight exercises: bench dips
  2. Push-ups (hand close) target your triceps and chest simultaneously. These should be performed even more regularly i.e. about 4-5 a week.bodyweight exercises: push ups
  • Chest

  1. Dips, push-ups and declined push ups would be helpful for this job. These help in strengthening your chest and shoulders. Doing these exercises for 2-3 times a week is nice.bodyweight exercises: dips

And the list can go on depending upon the body part and intensity. A common question may be raised that how should I find time to do these exercises. The answer is again simple, as we said before also, too busy is an excuse; what we define are priorities. And doing all the exercises at one go is not a compulsion. You can do a particular muscle a day and then the other on next day and so on. That’s why these are mentioned 2-3 days a week. Besides this, a common mistake is that you should not push yourself too aggressively to perform all the exercises. Proper rest in between is also a must. Your actual strength and body develop while you rest! You must take a day off for proper body rest. It can be any day of your choice. Be it Sunday, Monday or any other day. But fix it and follow the schedule as a ritual and wait for the miracle to happen!


Breathing Exercise 

What is pranayama (yogic breathing)?

Your body is like the wick of a candle and the mind is like the glow all around it. ‘Prana’ is the vital energy needed by our physical and subtle layers, without which the body would perish. It is the prana or life force in us that nourishes the mind and keeps the body alive. ‘Prana’ refers to the universal life force and ‘Ayama’ means to regulate or lengthen. Pranayama means working in the dimension of prana.

Understanding prana

The prana creates an aura around the body. It flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result, one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your prana (Pranic Body) much before you get sick physically.

Benefits of regular practice of pranayama

  • Increases and enhances the quantity and quality of prana
  • Clears blocked nadis and chakras.Clears the whole energy around you, expands your aura and heightens the spirit
  • Makes one energetic, enthusiastic and positive
  • Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body

4 Types of pranayama and their application

The ancient sages of India realized some breathing techniques which are simple to practice and brought great relaxation to the body and mind. These breathing techniques can be practiced with ease and at any time of the day on an empty stomach:

  1. Is your mind buzzing with activity? Can’t stop thinking about what someone said about you? Find a quiet corner and try the Bhramari pranayama (Bee breath) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension. 
  2. Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels.
  3. Low energy levels? Three rounds of Bhastrika pranayama (Bellow breath) will get your energy levels soaring!
  4. Can’t concentrate on the task at hand? Try nine rounds of Nadi Shodhan pranayama (Alternate nostril breathing technique) followed by a short 10-minute meditation. Nadi Shodhan pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlates to the logical and emotional sides of our personality.

Note: Since the pranayamas deal with the subtle life force, it is important to practice them as taught in your yoga classes. Experimenting with these techniques is not advisable.