Thursday, October 18, 2018

Mistakes Beginners do at the GYM

Fitness ,
Mistakes Beginners do at the GYM
When a beginner enters the Gym, he has no idea what to do at the gym. He just simply follows what the trainer suggests him. Now, when we are new to the gym it is the time our body is new to all the stuff, so if we just push ourselves a little bit harder we will see massive results. A beginning is a phase of massive gains, it's that time where you can easily build muscle without many efforts because we have never trained our body with weights before so when we start training our body gets shocked and it starts getting stronger. But that is the time most people become careless and they totally neglect their training and nutrition.
So, today we will talk about the mistakes beginners do at the Gym that is killing their gains.

1. Not Being Consistent

The most common mistake beginners do at the gym is that they are not consistent. Now when I say 'consistent', it means that they are not regular with their workouts and nutrition. As a beginner, you should at least try to workout 4 times a week. That way your muscles will get a needed attention and they will grow. When people take their gym membership, the first week they will work out with full energy, and next week they are off. Try to workout at least 4 times a week. At the beginning phase, you don't need to work out extra hard, just basic stuff will do the job for your body. 
So, stay consistent.


2. Neglecting Nutrition

Another common mistake beginners do is that they totally neglect nutrition. Now I am not saying that consume crazy 2 grams per kg protein, that is not required at that time. Your body will take benefits even if you take a little bit care of your nutrition. In my opinion, consume at least 0.7 grams of protein per kg of your body weight. For example, if your weight is 80 kgs then you should try to consume 55 grams of protein. Your protein should be quality protein coming from dairy, eggs, or chicken. Proteins are the building blocks of your muscles, your body needs protein to build muscle
Another important Macronutrient is Fats, people often ignore fats. Along with protein, Fats will also help you build muscle and create new muscle tissue. Have essential fatty acids in your diet like Fish oil, olive oil, nuts, egg yolks, and coconut oil.
So, try to have at least 0.7 grams of protein per kg of your bodyweight and along with some Fats in your diet.



3. Wasting Money on Supplements

Beginners often waste money on supplements they don't need. Actually, a beginner doesn't need any supplement, because, their body is so new and fresh to training that it will work even without any supplements.
I have seen many beginners sipping BCAA during their workout, they don't need that. Try to save money and instead spend money on your diet, supplements like BCAA, Carnitine would not work on you. So as a beginner you don't need any supplements. A decent workout and a decent diet will work wonders for you.
But if you still have money to spend, supplement with Creatine Monohydrate, which will provide strength to you during your workouts and it's also not very expensive.



4. Not Focusing on Form

Not only beginners but some advanced people are also performing this mistake. A form is the only this that will build your muscle at the gym. Mindlessly pushing extra weights would not build muscle for you. Now as a beginner it would be best if you hire a personal trainer that can guide you with proper Form of exercise, or you can consult with someone else who has 2 to 3 years of experience in working out.
So always perform an exercise with proper form and Build Muscle.



So, these were some mistakes that people perform at the gym that are killing their GAINS. Avoid these mistake and Build Muscle.


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Saturday, October 13, 2018

Does L-Carnitine Burn FAT?

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Does L-Carnitine Burn FAT?
L-Carnitine is a naturally occurring amino acid mostly found in meat and dairy products. L-carnitine is a compound that naturally occurs in the body — it's also available as a supplement. L-Carnitine is very popular these days, it is believed that L-Carnitine helps with fat loss. If you listen to rumors, it’s a potent supplement that has a number of benefits, including fat loss and muscle gain. But if you listen to another side of the story, many people claim that it's a hype that can not live up to the expectation.
Now, what  L-Carnitine does is that it transport all the long chain fatty acids into the MITOCHONDRIA ( powerhouse of the cell ) and our body uses those fats to produce energy.

 So, there are 2 sides of the story, let's break this down with facts and science.

All about L-Carnitine

L-Carnitine comes in 4 forms:
  • L-Carnitine: The same produced by our body.
  • Acetyl L-Carnitine: This is the same form of L-Carnitine but it passes through a chemical process which allows it to pass the Brain Barrier.
  • Glycine Propionyl L-Carnitine: This form is bound with Glycine and it enhances Blood Flow during the workout.
  • L-Carnitine L-Tartrate: This is mixed with Tartrate bond to improve absorption.
These are the 4 forms of L-Carnitine.

Benefits of L-Carnitine

There are a lot of benefits of L-Carnitine. Researches show that L-Carnitine helps with Muscle soreness and damage after an intense workout session, this is one of the most researched and reliable benefits of L-Carnitine.
L-Carnitine helps with Cognitive Enhancement, Studies show that L-Carnitine supplementation helps with Concentration.
L-Carnitine can also be helpful for those with Carnitine deficiency and can help them with a number of benefits like Insulin Sensitivity, Muscle Growth, and Fat loss.



Does L-Carnitine help in FAT LOSS?

L-carnitine is needed for fat burning, that is why supplement companies often claim that it helps speed up fat loss and, it is believed that L-Carnitine transports all the long chain fatty acids into the MITOCHONDRIA ( powerhouse of the cell ) and our body uses those fats to produce energy. L-Carnitine.

Unfortunately, it’s not that cut and dried.

L-carnitine can help in FAT Burning process but only to those who have the carnitine deficiency, so those who have low carnitine levels can take FAT loss benefits Form Carnitine supplementation.
Studies show that increasing Carnitine levels beyond normal will not help in FAT loss.

So, Taking any form of Carnitine will not help in your Fat loss programme unless you are Carnitine Deficient.


Conclusion

So the bottom line is that L-carnitine is a worthwhile supplement, but not for the reason people think it is.
Our body is potent to create enough Carnitine and if you eat meat and consume dairy then there is no need to supplement with L-carnitine. Instead of L-carnitine, you can go with Caffeine or green tea extract they can really help you with your fat loss journey.
So if you are not deficient in Carnitine there is no need to waste your money on Carnitine supplementation.
But, if you want less muscle soreness and faster muscle recovery you can always go with L-carnitine supplementation.



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Thursday, October 11, 2018

CHIP CHOP Chicken Recipe

Healthy Recipe ,
CHIP CHOP Chicken Recipe

When it comes to Protein, Chicken is one of the best protein sources you can get. 100 grams of Chicken Breast boneless has around 27 to 30 grams of lean protein when I say lean protein that means it has the minimum amount of carbs and Fats. Chicken is the best anabolic food one can have. But eating the same chicken recipe can be very boring, so today we have brought an exiting CHIP CHOP Chicken Recipe for you guys, which will be tasty, healthy and anabolic.

So let's start.


INGREDIENTS

  • 200 grams of Chicken Breast boneless finely chopped into small pieces.
  • Ginger and Garlic paste.
  • Red Chilli powder, Turmeric powder, salt, and Chicken Masala.
  • 3 spoons of yogurt.
  • Onion and capsicum
  • Olive oil.
  • Lemon juice or Vinegar
  • and Schezwan sauce

How to Make it?

Step 1. Marinate the Chicken by adding Ginger & Garlic Paste, 3 spoons of yogurt, Red Chilli powder, salt, Turmeric Powder, Chicken masala, and Lemon Juice or Vinegar into the Chicken, then let it sit for 1 hour.

Step 2. Take a pan and add some olive oil with onions and Capsicum and stir-fry it.

Step 3. Now add your Marinated Chicken into the pan and stir it for 10 minutes.

Now your Delicious CHIP CHOP Chicken is ready to Serve, Have it with some Schezwan Sauce to make it spicier and Delicious.



So try this Recipe and Let me know How you Like it, Till then STAY HEALTHY, STAY STRONGG.






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Wednesday, October 10, 2018

Tips for INSANE MUSCLE PUMPS !

Fitness ,
Tips for INSANE MUSCLE PUMPS !

Ever felt like that your muscle is about to POP out of your skin. That is a MUSCLE PUMP.
The PUMP refers to the temporary increase in the size of the muscle when you lift weights, giving you the illusion of bigness. When you contract your muscles the lactic acid builds up around the muscle cells giving you MUSCLE PUMP. Muscle Pumps are so crucial and beneficial to get more muscle gains. The more blood you can get into your muscles allows more Amino acid uptake in the muscle. Amino acids are the building blocks of muscles so more blood flow means more amino acid into the muscles and that means more MUSCLE protein synthesis.

Tips For INSANE MUSCLE PUMPS


Tip 1. 

Have CITRULLINE MALATE before your workout. Citrulline malate is the supplemental form of the non-essential amino acid citrulline. A majority of citrulline malate’s benefits relates to its effect on nitric oxide, which helps improve blood flow in the body. Everyone wants to feel PUMPED when they’re beginning a workout. Citrulline Malate is an ingredient in most of the pre-workouts that helps in increasing the blood flow, therefore, helping you to transfer more amino acids into the muscles which lead to more MUSCLE GAINS. Now many Preworkouts contain about 2 to 3 grams of citrulline malate, but in order to get that SICK PUMP, you have to supplement at least  5 grams of citrulline malate for that skin tearing PUMP.

Tip 2.

Drink More water. Water is necessary to keep your body working throughout the day. Drinking enough water will make sure that you aren’t dehydrated. Water plays a big role in the pumps you get at the gym. If you are not drinking enough water in the day and your body is dehydrated. Then you won’t be getting the pump you want in the gym. A human body is made up of 70 percent of water and most of the water is stored inside your muscles. So, Stay hydrated and drink lots of water and get that crazy pump.


Tip 3.

The next best thing you can do is STRETCHING. Now you might be wondering how stretching will help with muscle pump? Well, the answer is simple when you stretch a muscle it opens up and it gets more room to grow. When you stretch a muscle you are actually stretching the FASCIA of the MUSCLES and that allows more muscle growth and it also allows more blood flow into the muscles.Now it is not necessary to perform stretching at the beginning of the workout, you can perform stretch at any time of the day, just be consistent with your stretching.So, do Stretching and stretch the FASCIA and allow more blood flow and get that CRAZY MUSCLE PUMP.


Tip 4.

Eat a Carbohydrate meal before your workout. To get that muscle pump you need to be sure that your muscles are full of glycogen. Not only does glycogen provide energy for your workout, but it also helps your muscles appear bigger and fuller. It's the reason that people on low carb diets generally have that smoother look to their physique. So the more Glycogen you have in the muscle, the more crazy pump you will get in the gym


Tip 5.

Supplement with CREATINE. Creatine helps you in increased strength and it allows your muscles to hold more water. Creatine works by adding a phosphate molecule to your Adenosine and when that phosphate molecule breaks you get the energy release.
Creatine also holds water in your muscle which in turn gives you a fuller look and therefore gives you the Muscle pump. Don't forget to drink lots of water when supplementing with creatine, Because whenever that phosphate molecule breaks it needs to get out of the body through urine so drink lots of water, WATER and CREATINE both will help you achieve a crazy pump in the GYM.

Tip 6.

Sleep at least for 7 hours a day. Now the secret to the MUSCLE PUMP is that muscle should be fully rested and fully recovered. If you notice that when you hit a Muscle 2 to 3 times in a row you will not get the muscle pump because that muscle is totally FATIGUED.
So this is the most important tip, you should allow your muscle to relax and recover in order to get that Muscle Pump. In order to get your Muscles to recover have at least 7 hours of sleep every day. So recovery is very much needed if you want to get that muscle pump.




So these are some tips you can follow to achieve that crazy MUSCLE PUMP at the gym.
Meanwhile, Follow tip no. 6 and have rest.
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Monday, October 8, 2018

How to Get in Shape for PHOTO SHOOT?

Fitness ,
How to Get in Shape for PHOTO SHOOT?
Everybody has a dream to get a good physique but many of us fail to achieve that and even if we achieve that we are not able to maintain it because many of us are not professionals or bodybuilders, so the best we can do is achieve that physique and capture that in camera. Many of us are already in good shape but we just need an extra push to look our best. Today we will discuss How to Get in Shape for PHOTOSHOOT or COMPETITION.
But for that, you should have low-fat levels, at least below 15 percent and you should also have decent muscle mass in your body.
If you are above 20 percent fat levels then first go into a calorie deficit and try to come as close as 15 percent and try to preserve your muscle mass.
So now that you are below 15 percent fat levels, now is your peak weak. The next seven days will transform you into a different new level.


Seven Day DIET for PHOTOSHOOT

Now we will Discuss the diet for the seven days before your photo shoot. We have divided diet part in 5 parts; Protein, carbs, fats, water, salt. The requirement for these will be different each day.

This diet is based upon an 80 kg guy who is at 15 percent body fat.

          
Day 1: On day 1 protein intake will be 170 grams, Carbs intake will be not more than 10 grams, Fats intake will be 80 grams, Water intake will be 3 to 4 liters and salt intake will be 1500 mg approx.

Day 2: On day 2 protein intake will be 170 grams, Carbs intake will not be more than 10 grams, Fats intake will be 80 grams, Water intake will be 3 to 4 liters and salt intake will be 1200mg.

Day 3: On day 3 protein intake will be 190 grams, Carbs intake will be 0, Fats intake will be 80 grams, water intake will be 4 liters and salt intake will be 1000 mg.
Day 4: On day 4 protein intake will be 195 grams, Carbs will be 0, Fats intake will be 70 grams, water intake will be 5 liters and salt intake will be 700 mg.

Day 5: On day 5 protein intake will 200 grams, Carbs will be 0, Fats intake will be 60 grams, water intake will be 2 liters and salt intake will be 0.

Day 6: On day 6 protein intake will be 120 grams, Carbs intake will be 280 grams, fats intake will be 10 grams, water intake will be below 1 liter and salt intake will be 0.

Day 7: On day 7 protein intake will be 100 grams, Carbs intake will be 320 grams, fats intake will be close to 0, water intake will be 0 and salt intake will be 0.


So, this is the diet for seven days to get that glycogen depleted from the body in the first 5 days and then refilling the carbs to get that bulky look and depleting the water.


Seven Day Workout plan for PHOTOSHOOT

Now we will discuss about the workout plan for the peak seven days.

Day 1: On day 1 we will do Chest, Triceps, and shoulders (Push Workout). Select the weight from which you can perform 20, 15, and 12 reps.

Day 2: On day 2 we will do Back, Biceps, and traps ( Pull Workout). Select the weight from which you can perform 20, 15, and 12 reps.

Day 3: On day 3 we will do quads, Hamstrings, and calves. Select the weight from which you can perform 20, 15, and 12 reps.

Day 4: On day 4 we will do Chest, Triceps, and shoulders (Push Workout). Select the weight from which you can perform 15, 12, and 10 reps.

Day 5: On day 5 we will do Back, Biceps, and traps ( Pull Workout). Select the weight from which you can perform 15, 12, and 10 reps.

Day 6: On day 6 we will do quads, Hamstrings, and calves. Select the weight from which you can perform 15, 12, and 10 reps.

Day 7: Just exercise for the pump.

PRO TIP: Try working out 2 times a day perform cardio in the morning and weight training in the evening.

In this workout plan, we are trying to deplete the glycogen by performing high reps.

So, this is a diet and workout plan a week before your photo shoot.
TRY this you definitely see a good change in yourself.





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Sunday, October 7, 2018

Tips to Get in shape without Following any DIET

Fitness ,
Tips to Get in shape without Following any DIET

A lot of guys don't go to the gym and they also don't want big biceps, big legs or big chest they just want to be in shape or they just want a flat stomach, so in today's blog we will discuss how to get in shape without going to the gym or following any diet.

 NOTE: Please do not expect six-pack abs or muscular look, this diet is just for you to be in a decent shape all year round.

 So let us start:

TIP 1. 

Walk whenever you get time, I am not asking you to especially set a time for it, but whenever you get time just go for a walk. Still, you don't have time then do these, use stairs instead of the lift, avoid transport for short distance instead walk.
The point is, do some physical activity whenever you get time if you can do pushups at home do that, if you can do sit-ups on free time just go for it, or if you can do squats just perform free weights squats. There is no need to go to the gym, just whenever you get time, perform these things, this will be very helpful for you to get in shape.

PRO TIP: Take a walk on empty stomach ( first thing in the morning ) that will be very beneficial for you.

TIP 2.

Measure your calories, I am not saying that you should count every calorie like bodybuilders do but just make a check of what you are eating throughout the day.
For example, if you are an 80 kg person having 2 burgers, 1 coke a day, so have that every day and after one week check whether your weight is increasing or decreasing, if your weight has decreased that means that you are in a calorie deficit, if your weight is increasing that means that you are in a calorie surplus and you need to cut down calories.

Tip 3.

Try to do intermittent fasting occasionally. Researches have shown that Intermittent Fasting burns more fat than a normal diet, and it also boosts your metabolic rate. Intermittent Fasting is basically eating for the first 10 hours and then fasting for the next 14 hours. It is a very famous technique being used all around the world, the success rate is also with this technique. So, try this method occasionally this will benefit you. There are many more benefits of intermittent fasting, check the chart below.

Tip 4.

Increase your protein intake, even if you are eating junk food try to add protein-rich foods into it like chicken, panner, beans, soy, and tofu. Protein is the only macronutrient which is lacking in our diets these days, so try to take as much protein as you can take in a day. Protein also has fat burning properties and protein will also not store as fat like carbohydrates.

Tip 5.

Avoid sugary foods or reduce their intake, this is one of the best tips you can follow. Sugar is your enemy if you want a flat tummy, avoid or minimize your sugar intake. Sugar spikes your insulin levels and once your insulin levels drops you will again start to feel hungry and then you will store rest of the Carbs as fat. Avoid all the sugary drinks, potatoes, white bread, and all the packed fruit juices instead, have complex carbs like brown bread, brown rice, sweet potatoes, and oats.

Tip 6.

Don't just rush on food take breaks, divide your meals equally. For example, if you have 2 burgers, so don't eat both of them together, eat one first and after 1-2 hours eat another one. Basically by this way you are not allowing your insulin to spike and by taking gaps between your meals is important for insulin to drop down.

So, these are our six tips to get in shape without following any diet, just keep these points in mind whenever you eat and STAY HEALTHY, STAY STRONGG.
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Friday, October 5, 2018

5 Supplements that will help you Build Muscle

Fitness ,
5 Supplements that will help you Build Muscle

Supplements are everyone's favorite and some supplements can be really helpful.
Supplements are not bad, taking them without proper knowledge is bad. Supplements should be taken according to their needs otherwise it is a waste of money. For example: if a person who has good testosterone levels is taking testosterone boosters then it is a waste of money for him on the other hand if a 34-year-old man is taking testosterone boosters that can help him. So we have to check what is best for us then we should take it.
These supplements which we will talk about should be taken by almost everyone because these supplements can be very helpful not only for muscle building but they are also good for our overall health.

Here are the 5 supplements that will help you build muscle.

1. Creatine

Creatine is a chemical that is found in the body. It is found in muscles. It is also found in foods such as red meat and chicken. Creatine supplies energy to our muscles. It is stored in the muscle cells, our body stores it in the form of creatinine phosphate. When we workout one molecule breaks down from adenosine triphosphate and it becomes adenosine diphosphate, so whenever a phosphate molecule breaks it provides us the energy, so at that time creatine helps by providing one extra phosphate molecule to ADP which again becomes ATP. So whenever we take creatine it always helps us by providing phosphate molecule and when that phosphate molecule breaks it provides us energy

Can Creatine cause Kidney damage?
The answer is yes, Creatine can cause kidney damage if your kidneys are already damaged or you are overdosing with creatine. Creatine should always be taken according to weight and the muscle mass of the person, creatine requirements for a 100 kg guy and a 70 kg guy would be different because 100 kg guy has more muscle to store creatine in it then a 70 kg guy. A correct dosage for an 80 kg human being should not be more than 5 grams and he should drink lots of water when taking creatine.


2. Fish Oil

Fish oil comes from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. This is one of the best supplements everyone can and should take it, this supplement is not only for bodybuilders or gymgoers, but this supplement is also for general health for everybody. Fish oil is good for your Heart, Joints, and Brain. Whenever we talk about muscle gains everybody talks about carbs and protein but nobody talks about fats and fish oil comes under essential fatty acids. There are 2 types of fatty acids one is essential fatty acids and another are non-essential fatty acids. Essential Fatty acids are the one that our body cannot produce on its self and non-essential fatty acids are those that our body can produce by themselves. Omega 3, 6, 9 are the essential fatty acids which are needed for the production of new muscle cells.
So Fish oil is one of the best supplement that will help you build muscle

3. Probiotics

There is a saying that "YOU ARE WHAT YOU EAT" well I think that this saying is not correct, correct one should be " YOU ARE WHAT YOU ABSORB". We are talking about probiotics, they are a must needed supplement even though you are having yogurt and Keefer but still if you are a gymgoer or bodybuilder you need probiotics supplementation because you are eating 3000 to 4000 calories and you need your digestive system to work well and that is why you need probiotics.
Probiotics supplements come with 9 to 10 strains in them with around 10 to 17 billion CFU's in them which are  needed for optimal digestion of your food, just remember that if your GUT is healthy then your whole body will be healthy


4. Digestive enzymes

Your diet consists of three macronutrients they are: Protein, Fats, and Carbs and many of you guys must be eating a proper ratio of these macronutrients but still you must be facing difficulties in muscle gain or weight gain, well that is not your fault you need digestive enzymes to break down the food you are eating to gain muscle. For example, if you are eating 40 grams protein in a meal, so there are chances that you are absorbing only 20 or 30 grams from that meal and rest is going to waste.
So, a digestive enzyme supplement is a must, digestive enzymes consist of three enzymes that are; Protease, Amylase, and Lipase. Protease enzyme is used to break down protein into amino acids, amylase enzyme is used to break carbs into glucose and lipase enzyme is used to break fats into fatty acids. Enzymes act as a catalyst, their presence is necessary for the body. Enzymes break down polymeric macromolecules into smaller building blocks of the body.
So, add a digestive enzyme and you will see that you are digesting food easily and gaining weight quickly.



5. MultiVitamins

Multivitamins are very essential for muscle growth and overall health. We always neglect multivitamin that is because it is a micronutrient and it will not upgrade your performance in the gym that quickly and that is why we neglect it. We know that multivitamin doesn't show effects quickly, they take time to show effects. 
Also, companies don't promote multivitamins the way they promote WHEY, BCAA, GlUTAMINE, etc. Multivitamins are the must for digestion also, we eat so much protein, carbs, fats so we need multivitamins for digestion also. Multivitamins will help you extract energy from your food. They will also help in increasing protein synthesis and will also help you to gain muscle
So, take a multivitamin and make those gains fast


These were the 5 supplements that will help with your muscle gains and your overall health.
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