Which Workout Burns The Most Calories

Power Yoga workout with limited rest in between asanas gives you after burn effects
Power Yoga with limited rest in between asanas gives you after burn effects

Afterburn Effect:
Some workouts help you burn calories even after your sweat session is over , even with

POWER YOGA workout with little rest in between the Asanas give the same after burn effect.

Anything that you can’t sustain for more than a minute, give or take workout make more intense ,basically it gets you breathing really hard until you feel like you may collapse—will burn the most calories after you’re finished.

when you do sustainable exercises—that is, anything that you can keep up for several minutes without much difficulty—your body uses a regular amount of oxygen. But when you push yourself to the max, your body uses more oxygen, which it then has to restore later on. And it’s that very oxygen restoration process that burns the calories post-workout, because your body continues to work harder (and your metabolism remains revved) to repair itself.

Most types of strength-training moves create some afterburn, because your body has to work harder while you’re doing them. But it could also be bodyweight moves like squats(chair pose), lunges(or worrier), or jumps. It could even be 30-second sprints.
If you’re looking to burn the most calories after your workout, you have to push yourself pretty hard at some point during your workout. An easy half-hour jog, for instance, won’t get the afterburn effect unless you incorporate sprints in there as well.

Ashtanga Vinyasa Yoga

Most experienced Ashtanga Vinyasa Yoga Teacher in Islamabad.
Yogi Baqer Teaching in Classes
Ashtanga vinyasa Yoga:

Develops strength and flexibility, tones muscles, lubricates joints, massages internal organs, releases chronic tension, improves circulation and energizes and refreshes, helps with weight loss as well. Calms restless thoughts, promotes inner peace, supports mental clarity and promotes self-awareness. For your spirit, Invites deep stillness encourages self acceptance, honors inner wisdom.

Is a system of yoga which involves synchronizing the breath with that of a progressive series of postures, and it is a process which truly and completely produces that of intense internal heat as well as a profuse and purifying sweat that helps with detoxification of the muscles and organs of the body.

It’s a Vinyasa-style yoga combining a series of flowing postures with rhythmic breathing for an intense body-mind workout. Ashtanga yogis practice a prescribed set of asanas, channel energy through the body using bandhas (locks), and concentrate on singular points using drishti (gaze) in asanas.

The sweat generated by Ashtanga vinyasa yoga practice is also beneficial, because it removes the toxins brought out by the boiling blood.

Deepika’s yoga secrets

yoga for young and healthy
Deepikas Yoga
Deepikas Yoga


Deepika’s yoga secrets


Deepika Padukone has always been a trendsetter in Bollywood. Give her any piece of cloth and she will come out looking ravishing in it.  She is an epitome of strength and fitness. From the looks of the trailers of her upcoming movies ‘Finding Fanny’ and ‘Happy New Year’, we can say that she’s looking absolutely fit and gorgeous. Wondering how she achieved this? Her Yoga Expert Abhishek Sharma who has also authored a book ‘Fitness On The Go’ tells us her fitness secrets.

What is Deepika’s body type?

Deepika Padukone has an athletic body type. Her typical workout routine is a fine mix of cardio and weight training. She added yoga to her daily fitness regimen in 2008. Deepika does a combination of push-ups and running for her strength training and combines it with yoga for relaxation.

What is her yoga routine?

I have designed a comprehensive yoga session for her for alignment and breathing and also for mental repose and composure. Here’s what she does.

The first stage consists of Surya Namaskar

Surya Namaskar: Deepika Padukone starts with 10 slow cycles of Surya Namaskar. These sun salutations benefit the body, mind and soul. This beautiful set of yoga postures if done regularly can work wonders for every part of the body from head to toe. This yoga sequence helps with circulation of blood ensuring a disease-free body.

Her second stage of yoga comprises asanas helpful for correct posture and spine.

Cat stretch or Marjariasana: The cat stretch brings flexibility to the spine. It also strengthens the shoulders and the wrists. It works on the ab muscles and helps in achieving a toned abdomen. This asana is enormously beneficial in preventing back pain and maintaining a healthy spine.

Shoulder stand or Sharvangasana: This asana stimulates the thyroid and parathyroid glands and normalises their functions. It also helps in relieving constipation and indigestion. The shoulder stand nourishes the brain with more blood. This asana eliminates all lethargy. The whole body feels, light, refreshed and energized after this practice.

The warrior pose or Virabhadrasana: The warrior pose is one of the most graceful yoga postures. It strengthens the arms, shoulders, thighs and back muscles all at one go. It improves the balance in the body and helps increase stamina. This asana is extremely beneficial to release stress very easily in a short span of time.

Deep breathing: Deep breathing is also a good idea to maintain a steady rhythm of the breath and calm the mind.

Deepika Padukone has always had good skin and body but yoga has enhanced her glow, intensified her stamina, and composed her mind.

Could you share a few yoga tips for beginners? 

  • Fitness does not mean being slim or having six packs. It means being healthy from inside too.  Incorporating the warrior posture in daily workout routine will help in maintaining a sound body and mind.
  • Yoga should be combined with meditation for internal benefits. The rest one gains in meditation is deeper than the deepest sleep. Meditation prevents stress from getting into the body.
  • Think healthy and have a positive mind set.

source : the health site




Iron in the Body

iron for fitness

iron for fitness
Are You Getting Enough IRON?


The iron is found in hemoglobin:

the protein in red blood cells that carries oxygen from the lungs to the tissues.

It is also part of myoglobin:

a protein that in great effort of the body supplies the muscles with extra oxygen.

Iron in the food exists in two forms:

-FERO Form ( bound to the hemoglobin), which is located at:

* Red meat

* Chicken

* Fruits of the sea and

* Other products of animal origin

-FERI Form (bound to free protein carriers), which is located at:

* Dark green vegetables

* Products of whole cereal grains

* Nuts

* Dried fruit and

* Other plant foods

Many products made from flour are fortified with it. Ferrous form is easily absorbed. but the intake of foods containing ferric form with products containing ferrous form or vitamin C will accelerate the iron resorption.

Make a Beet Smoothie to Get Iron Brust
Make a Beet Smoothie to Get Iron Brust


What can stop body resorption of it?

– Coffee

– Tea

– Soy products

– Antacids

– Tetracycline

Also as large quantities of:


-cinch and


Lack of iron deprives tissues of oxygen and can cause anemia.

The warning signs of anemia are:

– Feeling tired

– looking palled

– Dizziness

– Feeling cold

– Irritability

– Weak concentration and

– Speed up heartbeat.

IRON Rich Food
IRON Rich Food


Because the iron strengthens the immune system. lack of it may increase the propensity to infections. Women before menopause need more iron during menstruation because of losing more.

  • Pregnant women,
  • women during menstruation,
  • children aged up to two years,
  • vegetarians,
  • all people with diseases that are accompanied by bleeding, as hemorrhoids or stomach ulcers that bleed,
  • and people who drink above drugs should be taking extra amounts of it.

According to medical recommendations, adults can increase the intake of iron supplements to help with more nutrients. Supplements containing iron can only be used only under medical supervision.

Recommended daily intake  in the body

Adult 10 mg

Women before menopause 15 mg

Pregnantwomen 30 mg

Excess of it inhibits reabsorption of phosphorus. It makes the immune system working hard and may increase the risk of cancer, cirrhosis or heart attack. Symptoms of iron poisoning are:

– Diarrhea

– vomiting

– Headache

– Dizziness

– Fatigue

– Stomach cramps and

– Weak pulse.

courtesy: healthy food space

I Do Yoga to Keep from Going Crazy

Practice with Yogi Baqer in Islamabad

There are lots of different reasons people start practicing yoga.

What’s more interesting (and lends itself to huge debate) is the reasons people choose to keep practicing yoga. Some people do it for the physical workout; some people love the community aspect. For some, it is a spiritual practice, and for others it’s part of physical or emotional healing.

As Jenn and I were talking about this recently, we realized that—among its many other benefits—yoga is a big part of our friendship with ourselves. We don’t just do it for the way it makes our muscles look and feel; we do it to keep from going crazy.

Kate Says:

The first time I went to yoga, it was because my kickboxing class was cancelled at the gym on campus. Before that, I thought of yoga as something to do on days off, you know…not a “real” workout. It was a Power Yoga-esque class, which I quickly fell in love with and began an on and off affair that led to something much deeper than sculpting my muscles and loosening up my fascia. In yoga, I found something that could still my mind as well.

I have a busy mind. I remarked to a friend the other day that I felt like if people could see inside my mind for about 10 or 15 minutes, they’d be amazed at how much I get accomplished, given the rapid fire pace and shiny distractedness going on up there. But when I practice yoga, something interesting happens. It doesn’t draw everything immediately to a point of calming the citta vritti, but it let’s me surf those waves of the mind without falling quite so often.

In other words, yoga keeps me sane.

Most mornings, I have a date with my mat. It usually begins with a few Sun Salutations, moves into the Primary Series and ends with the standard Ashtanga closing postures. And then other days, like many days this summer while dealing with illness, it’s a Yin practice. It’s sinking into Frog pose and staying there until I truly open up.

But the specifics of the asanas I choose, or the music, or the time of day are small in comparison to what it does for me as a person. It’s the time I have committed to dealing with myself, to looking at myself honestly and honoring that self as a beloved friend. It’s a little over an hour of my day—whether in a class at the studio or at home alone—that is only about making peace with me. (And yet, the wonderful twist here is that when I make peace with me, it’s much easier to make peace with everyone else too.)

When I studied with Bo Forbes, I learned some amazing things about the correlation between posture and mood, and how the impact they have on each other works in either direction. When we feel depressed, we often slump over, but when we slump over, that can depress our mood as well. Choosing to get on my mat and adjust my physical body allows me to adjust my attitude as well.

I don’t always want to deal with my demons. Sometimes I’d just rather stay in my bad mood, be grumpy and hibernate. But taking that time to go there, to adjust and open up even when I’d rather not is what keeps a momentary bad mood from becoming a month of bad mood. I can’t change the weather. I can’t change other people’s reactions. I can’t change the traffic. I can’t change the million little things that aggravate me (including that woman who is determined to wear Angel perfume by the gallon), but I can move my body, and in doing so, change my mind.

Iyengar said that, “it is through your body that you realize you are a spark of divinity.” It’s one of my favorite quotes…maybe it’s because I’m a kinesthetic learner, or maybe it’s because I love to dance. But maybe more than that, I fall in love with this practice time and time again because it takes those patterns of moving my breath and moving my body to get out of my head.

To love anything, really, is much like building a fire. You need the wood. You need good, dry wood that is ready to burn to fuel the fire. You need a spark—that’s essential, of course. But most of all, you need space. You need the air and the space between to keep the fire going. For me, yoga teaches me how to have that space. It creates the space I need to keep that spark going and to fall in love with life, over and over again.

 Jennifer Says:

I practice yoga so I don’t go crazy.

Or make my husband crazy.

Or screw up my kids (worse).

Because today was one of the worst days of my life. And I know that this sounds melodramatic or like I’m exaggerating but, seriously, today was not a good day.

It was the kind of day that I felt like tearing my hair out and screaming at the top of my lungs and going to sleep for multiple days in a row.

But I can’t.

And that car ride that I took my daughter on so that she could relax in the backseat while I silently sobbed in the front seat was bad enough behavior for a mom, and a stay-at-home yogi.

Yet, sometimes, we have to feel the world as it spins around us, as it makes us dizzy, as we get enveloped by a sea of frustration and overwhelming responsibilities—and my yoga practice is what centers me and brings me back in. It takes me back to who I am, with or without life’s white noise.

And who I am is someone who occasionally—okay, often—needs reminders to pause and take in my life, the good, bad and ugly, and breathe through it all one breath at a time.

I can do anything one breath at a time.

I can sit deeply in chair pose, one breath at a time.

I can lift my heart higher in camel pose, one breath at a time.

I can recline in savasana and allow my physical practice to sink in, to change me, to make me better for the rest of my day, and my life, one breath at time.

On the other hand, when I can’t make it to the yoga studio or, being a mom, get enough silent time for a truly in-tune yoga practice, I can be left feeling unsettled and, worse, unprepared for the stressors of daily life.

And I might steal 20 minutes to release tension and yesterday’s emotional burdens from my hip tissues while my daughter plays with her train set, but this isn’t the same as a genuine yoga practice, where I focus on my breath, my movement, myself. But that’s life sometimes too—having too much on our plates and not enough breathing room.

So I think of that day a few weeks ago when I left the yoga studio, sweaty and feeling glorious, and I picked up my water and paint-covered child from school and, on the way home to clean us both up and eat lunch, we got into a car accident. And I was frustrated for several reasons and I was angry at the other driver for many reasons too, and I realized that my yoga practice that day had not been on a purple jade mat as I had incorrectly thought only 20 minutes prior, but it was in that instance standing next to my car with another woman and a police officer.

My practice that day was this space, when I focused consciously on slowing my breath and dealing with the situation at hand one inhale at a time, and with each exhale I told myself to be kind. I just stood there on hot asphalt inhaling and exhaling and repeating my mantra silently, “be kind, be kind, be kind”—that was my yoga.

And that’s the thing about being a mom, and a wife, and a writer, and a yoga practitioner and a human being—these are all just titles that somehow tag us for the way that we live our lives, but they don’t really say anything about who we are, underneath labels and bad days and skin.

So, yes, I practice physically on my mat so that I don’t go crazy, because some days—the ones when I want to tear my hair out and scream at the top of my lungs and go to sleep for multiple days in a row—challenge every ounce of who I am and I can forget that the “me” underneath this swirling chaos is someone calm and capable of handling anything, one breath at a time.

And I’ll step on my purple jade mat again tomorrow, inhaling as I reach my palms up towards the sky, exhaling as I bow over my legs, but I’ll take with me that my practice extends far, far beyond my yoga mat—and so do I.

Courtesy : Kate Bartolotta @ elephant journal

Weight Loss is just Beginning

Over the years, Baron Baptiste, founder of Power Yoga, has worked with many students who have sought out yoga to aid in weight loss. “I tell them they’ve come to the right place,” he says. “But, I also tell them that they will come out of this with so much more than their initial expectation.” Baptiste believes that a large part of yoga is personal transformation, both on and off the mat. Weight loss is just the beginning.

Weight Loss is Just Beginning of byproduct of Yoga .
Weight Loss is Just Beginning of byproduct of Yoga .

5×5 Weight Loss CHALLENGE



5x5 weight loss challenge with baqer
5×5 weight loss challenge with baqer & Sumaira


5 Weeks, 5 Days a Week, 

When it comes to fitness. Power Yoga Studio – Islamabad is all about fast results! Now PAKISTAN’S toughest trainer combines their hard-core fitness techniques with the sculpting power of yoga for an intense workout designed to melt away stubborn fat fast. 5×5 is intense burn to gain strength and lose serious weight.

It won;t be easy, but with yogist Sumaira and yogi Baqer, you can do this weight loss. So get up, get movin’,and lose big now!

Challenge time for female only class by Sumaira (11:00 am to 12:00 pm)
Venue for female class : Power Yoga Studio – G-10/3

Challenge time for male class by Baqer (6:00 pm to 7:00 pm)
Venue for male class : Forme’ Fitness Gym F-11 markaz

Register Now!

0305-588-8819 (For Female Class Registration)
0300-856-6200 (For male Class Registration)