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Running burns lots of calories, builds muscle, and elevates your metabolism, making it a highly effective exercise for losing weight. Aim for 25-40 miles of running per week at a moderate pace, along with a calorie-controlled diet, to create the calorie deficit needed for pounds to drop at a rate of about 1-2 lbs per week. Run frequently, include faster-paced interval and tempo workouts, and complement running with cross-training like strength training. Running plus diet is a proven combination for losing weight sustainably.

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The five kleshas—avidya, asmita, raga, dvesha, abhinivesha—are afflictions that create suffering by limiting awareness. Yoga provides tools like meditation to dismantle negative thought patterns and transcend these obstacles. By cultivating self-knowledge and non-attachment, we can achieve inner freedom and align with our divine essence. However, the kleshas are not to be suppressed but met with understanding and patience. Increased consciousness allows us to act from wisdom, progress spiritually, and inspire others.

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The eight limbs of yoga are a sequence of spiritual practices leading to enlightenment. They include ethical disciplines, personal observances, physical postures, breath control, sense withdrawal, concentration, meditation, and absorption into oneness. Outlined by Patanjali, the eight limbs start with moral principles and self-purification, then focus inward through meditation disciplines culminating in the unitive experience of samadhi. The limbs provide a valuable framework for purposeful yoga practice.

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Yoga describes four parts of mind: manas (sensory), buddhi (rational), ahamkara (ego), and chitta (memory storage). Imbalances cause distracted senses, poor discernment, inflated ego. Balance is achieved through techniques like meditation, mantra chanting, pranayama, self-study. With consistent practice, you gain mastery over the fluctuations of mind. Inner stillness results, creating harmony within and positively impacting people/situations around you. Finding natural ways to nurture all four parts brings tranquility.

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The squat is the compound exercise that activates the most muscles, including quads, glutes, hamstrings, calves, lower back, and core. Other excellent full body moves are the deadlift, clean and press, and pull-ups/chin-ups, but the squat uses the greatest overall muscle mass. Properly performing compound exercises like squats 2-4 times a week allows you to build strength and muscle while burning calories.

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Starting an exercise routine can seem daunting, but easy, low-impact activities like walking, swimming, yoga, bodyweight training and chair exercises are great options for beginners. Focus on workouts you enjoy and start slowly. Allow proper rest between sessions to avoid injuries. Remain consistent and be patient - change takes time. Gradually increase intensity as your fitness improves. Stay positive, celebrate small wins, and focus on overall health rather than aesthetic goals. Moving your body regularly provides tremendous mental and physical benefits.

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