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!


Sitting Yogic Postures 


Sukhasana or the easy sitting pose is one of the simplest poses for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’, ‘easy’, ‘joyful’, ‘pleasure’, etc. Sukhasana can be done by all age groups.
Sukhasana is the most suited sitting posture for beginners. It is good for the practice of meditation and pranayama. Those who have tight hips, cannot sit in advanced postures like Padmasana. For them, Sukhasana is the easiest alternative.

Once you are comfortable with Sukhasana, you should move on to more advanced sitting postures like Ardha Padmasana, Padmasana or Sidhasana for meditation.
1. Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while sitting on the floor.
2. Fold the left leg and tug it inside the right thigh.Then fold the right leg and tug in inside the left thigh.Keep the hands on the knees.
3. Sit erect with spine straight.Relax your whole body and breathe normally.
4. Maintain this position for as long a comfortable.

The meaning of ‘Padma’ is the lotus. While sitting in this posture, the human body looks like a lotus. Thus it is named Padmasana
Padmasana is basic posture for many yogic acts. If you want to do chanting for longer hours it is convenient to sit in this pose. Sitting in this posture makes the energy of human body taking its natural shape. It helps in healing several disorders in our body.
All the yogis and their pupils prefer to be in this posture while doing the various breathing exercises.
1. You just sit on the floor or on yoga net, spreading your legs in forward position.
2. Arrange your left foot on the right thigh and the right on your left thigh.
3. Keep the upper half of body straight and put left hand on left knee and right on the right knee. The palms should be facing upward.

Thunderbolt pose or Vajrasana is a modified way of sitting. One would not get tired for hours if he or she sits in this manner. It would keep the whole weight of the body on legs and in a balanced manner. The spine would remain straight automatically due to the pose.
Vajrasana helps the digestion process and assists in eliminating the gastric troubles. Those who have suffered from the pain in the knee would be benefited by doing this posture.
One who practices this yogic posture regularly does not suffer from fever, constipation, indigestion and other minor or major ailments. Your mind would also get stabilized in this posture. It is very useful while doing meditation, as it helps you becoming concentrated and focussed.
1. First of all, sit on the floor by extending your legs forward and putting the palms resting.
2. Then bend your one leg from the knee and put it just below the buttock. Repeat the same act for another leg, in a way that the things rest on the legs and the buttocks on the heels.
3. Keep the breathing at normal speed. Even if you do not try keeping the breath normal, it will catch its normal speed naturally!
4. Put both the hands resting on thighs and sit erect. You might feel some pain in ankles, knees or toes; but gradually it will be set right.
Regular practice of these postures will make you  Harmonious and Healthy.