Fitness is a major issue in many social circles, be it fashion, films or sports. The Ideal body shape and also a healthy look is much sought after.
Men and women spend hours in a gym to build up their bodies. This is time-consuming. On the other hand, one can try out ayurvedic medicines for bodybuilding. These are easy to use and effective.
Women want to maintain their figures and men their “macho” look. Naturally, they would be keen to try ayurvedic medicines for bodybuilding.
One can use allopathic medicines too, but ayurvedic medicines for bodybuilding are known to be devoid of any side effects. Poor metabolism causes fat to build up and, naturally, one has to burn off this excessive accumulation of fat, as it is bad for the body. Steroids can affect the cardiovascular system and so, Ayurveda is preferred.
Athletes make use of Ayurvedic medicines for bodybuilding as the muscle mass is strengthened and the workout period can be increased. One has better mobility, so one can lose fat easily.
What Ayurveda says about Body Building
We have to first understand, in terms of physique, that Indians are mediocre people. It means if we see the human races from West to East, we come somewhere in between in terms of our bodies. The average height of a westerner could be a cool 6 ft. Even ladies stand at an average of 5’8″ as tall as Indian men. Now, when we see the other side of the globe, the height decreases. Say in Japan, the average height is around 5’3 to 5’8″.
The same can be true for bone & muscle mass. A European / Westerner have a higher bone & muscle mass. They have bigger & stronger muscles. This doesn’t mean that we Indians have any muscle shorter than them. It’s the anatomical difference and in our genes, and one has to accept this fact.
Bodybuilding is an art and a science. If done methodically and scientifically, weight training can be easy. The key is to understand our body types as per Ayurveda ( Vata, Pitta & Kapha) and also what sort of diet & lifestyle changes to adapt to get a sculpted body.
Vata individuals are skinny with prominent joints, light body frame, tall and are highly active & jittery.
Pitta individuals are medium built with good digestive and metabolism.
Kapha individuals are muscular with heavy body frames, more fat deposition in their body.
In western medicines, there are three basic body types: Ectomorphs ( Lean individuals), Mesomorphs ( middle) and Endomorphs( heavier individuals with higher bone & muscle mass). This can be correlated with our body typing as per Ayurveda ( Vata, Pitta & Kapha).
So, what causes this phenomenon of so-called once “sleepy sluggish muscles” to grow stronger & bigger in size. Actually, there is a phenomenon known as muscular hypertrophy ( increase in cell size) and not in the number of muscle cells. The gain in size happens due to an increase in cell protein mass and also the glycogen stores. Now, this can be achieved by following proper nutrition, exercise and lifestyle guidance if one is ready to do so.
Proper Nutrition, Exercise and Lifestyle Guidlines for Body Building
1. Ayurveda Nutrition
In Ayurveda, to increase bodybuilding brimhaniya dravya ( or unctuous/heavy/smooth/high-calorie food) is to be taken. A word of caution here is that there is no thumb rule for GOOD FOOD FOR ALL. Even sugar can become poison, and poison can be a lifesaver.
- Eat as per your energy requirement & physical activity. Undereating and overeating can be the first hurdle to your dream figure.
- The list of food for brimhaniya group are milk, ghee, cheese, sweet items, curd, wheat rice, and proteins of high biological value like Chicken, egg, fish, mutton. There is a very common question people ask whether Ayurvedic science is vegetarian or not. It is interesting to note that ayurveda treatise has strong references about the qualities of different type of meat along with taste & what effects they have on our system. So, it definitely makes Ayurveda having a non-vegetarian aspect as well. The reason for such a perception may be due to the Buddhist influence of Non-Violence. Ayurveda has turned out to be vegetarian science. In other words, any food item that doesn’t create incompatibilities to one Prakriti ( body constitution) is an ideal food to that person.
- Ayurvedic Herbs: The herbs that increase body mass is a combination of herbs like Ashwagandha ( Withania Somnifera), Amalaki ( Embelica Ribes), Musli ( Asparagus acendus), Shatavari ( Asperagus racemosus) to name a few. These herbs not only increase the bulk but also build stronger immunity. Ashwagandha is also present in a number of products like Ashwagandhadi Choornam, Ashwagandhadi Lehyam etc. It is very popular in the virtual world as the “wonder herb”.
- Powerful Nuts: Consuming dried fruits like dates, almonds, pistachios, raisins, groundnuts, figs are also a good source of carbohydrates and proteins. They are good power sources and can be excellent if consumed in daily cereals / as a snack.
- Proper hydration: Water is essential in maintaining a good hydration level, detoxification and proper muscle tone. So, sipping small quantities of water can be very useful during workouts. Ideally, water can be mixed with honey & lemon and can be used as a splendid drink.
- Ghee is not taboo for people on bodybuilding. Ghee, in fact, the Idea is that proper input-output of energy expenditure has to be planned. No wonder it is famous in the North of India. Proper intake of oils helps in raising immunity, providing sustained energy during workouts.
2. Physical Workout
As per Ayurveda, one should exercise based on one’s strength. The measure is that one should do about 50% of workouts based on one maximum capacity.
- Exercise mentioned Yogic Aasanas is basically a toning & stretching exercise. These asanas can bring agility without any injury to the body. The strenuous exercising routine can begin with Yogic Aasanans.
- Aerobic exercises like Jogging, cycling, swimming etc., are actually increasing heart rate and oxygen consumption in the body. This can be passive (without any weight-bearing) or active (with weights or against gravity).
- Proper weight training: Weight training has to be mastered with a proper trainer. Wrong weight training can lead to muscle / joint injury that can play spoilsport in the life of a bodybuilder.
3. Sleep / Ample Rest is the key
In Ayurveda, rest/sleep is a very important aspect. Probably it is the second pillar of health after Aahara ( Food) and before Brahmacharya ( Celibacy). Proper exercise works up the muscles, and these muscles/muscle groups need ample rest between workouts. During the sleep/rest period, the body works on the wear & tear aspect and tries to attain normalcy in individuals.
Popular Ayurvedic Formulations for Body Building
- Thermogenic supplements: They contain whey protein, multivitamins along with mineral supplements that are consumed by body builders as well as athletes. The muscle mass gets increased. One need not take too much of it, as it can cause changes in behavior, palpitations, and makes one feel nervous.
- Glutamine: It helps in improved functioning of one’s immune system. The body system also functions better. This is used to treat the side effects of those suffering from cancer, particularly, by those undergoing chemotherapy. It can be used for improved bowel movement and by those who have undergone transplant of bone marrow surgery. Too much use of this ayurvedic medicine can result in nausea, stomach upsets, depression, reduced concentration, body aches and brain damage.
- Aswangandha: It is good for building up a weak body. The roots of this plant are medicinal in nature. They are sedative, aphrodisiac and very refreshing.It improves the following health condition –
- Fatigue
- Dehydration
- Rheumatism
- Senility
- Memory loss
- Debility
- Constipation
- Ginseng: It is a natural herb that promotes well-being as well as quick recovery. Mental fatigue lessens, less stress and also body systems start functioning normally. It is also associated with improved neurological system. Those who are suffering from high blood pressure must not take Ginseng.
- Green Tea: One can lose weight by taking this. It is also very refreshing and athletes will simply enjoy a cup of green tea.
- Citrus Aurantium: This is used by athletes as it improves digestion, blood circulation and for better liver functioning. It enhances metabolism and thus the fat gets burnt off. Also, cardiac output increases in the form of better heart rate.
- Echinacea: This is useful to improve the immune system and prevents coughs and cold.
- Ginkgo: It is antioxidant that can absorb reactive oriented free-radicals. In other words, it prevents the formation of newer free-radicals as the blood vessels become more flexible.
- Guarana: This herb improves mental alertness and also burns off fat. It is very energizing and athletes who take this herb perform better in the sport.
- Mate: Helps in burning fat and also tones up the nervous system. It contains Vitamins A, C,B-complex and has antioxidant qualities.
- Meadowsweet and Willow Bark: Relieve headaches and improve digestion.
- Milk Thistle: It is strong antioxidant and contains Vitamin E.
- Schisandra: Improves blood circulation and improves overall mental as well as physical activity.
- Tribulus Terrestris: This raises the testosrerone and promotes muscle growth. It gets rid of fatigue.
Side effects of protein
- Liver damage
- Allergic reactions
- Kidney stones being formed
Side effects of excessive consumption of minerals
- Stomach upsets
- Constipation
- Muscle weakness
Side effects of multi-vitamins
- Headaches
- Muscle Ache
- Muscle Dehydration
Increased testosterone levels can result in serious side effects such as –
- Enlargement of breasts
- Enlargement of prostate
- Hair Loss
- Acne
- Testicular astrophy
- Enhancement of estrogen levels
Ayurvedic Medicines
- Adhatoda vasica
- Banaba extract
- Capsicum annuum
- Andrographics paniculata
- Eucalyptus dried extracts
- Moringa olifera leaf dry.etc.