Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts

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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Thursday, October 4, 2018

4 Waste of Money Supplements that you are using.

Fitness ,
4 Waste of Money Supplements that you are using.

Whenever we hear the term supplements we directly relate it to our muscle building and then we start taking supplements without knowing about that. Well, that is not the case, supplements will never help you build muscle if your diet and training are not up to the mark.
So first, we need to know about the supplements and their uses, and we have to find that is that supplement worth taking, or is there any alternative we can use for that supplement, just blindly taking supplements will not help in muscle building or fat loss, it will only help in MONEY LOSS.

Here are 4 supplements that are not worth taking.

1. Glutamine

Glutamine is an amino acid that is used in the biosynthesis of the proteins. Its side chain is similar to glutamic acid. Glutamine is an amino acid that is found naturally in the body. Your body naturally produces Glutamine, and it is also found in many foods. Glutamine supplementation is known for reducing muscle soreness and heal after an intense workout session. Glutamine is also found in eggs, chicken, beef, pork, dairy, and spinach. Glutamine is also needed at the time of weak immunity and intestinal infection, but taking it for the muscle building won't help, our body produces enough glutamine to meet our daily muscle building requirement. So if you are a healthy human being with no immunity and intestinal problems then you don't need glutamine, taking glutamine then is the waste of money. But if you have low immunity or any intestinal infection then Glutamine can really help you because our intestine feeds on glutamine, so it will be really helpful at that time.
But taking it for Muscle building or fat loss is a big NO.


2. Testosterone Boosters

This is another chain of supplements that are very famous within gym-goers and bodybuilders. When we talk about testosterone boosters, we are talking about Withania somnifera (ashwagandha), Tribulus (gokshura) these are some testosterone boosters that people fall for.
Ashwagandha is an ancient herb that is believed to support and revitalize bodily functions, that is indirectly believed to boost testosterone, and that is right actually ashwagandha can sometimes help you boost testosterone if you have low testosterone levels but if you are a young person between 20 to 28 years of age with no testosterone problems ashwagandha will not boost your testosterone levels or help you in muscle building and same goes with gokshura, blindly taking the testosterone boosters won't help you.
But, if you have low testosterone levels then instead of taking steroids, this would be the better option. Ashwagandha and gokshura can help boosting testosterone if you have low testosterone levels but if your testosterone levels are fine they will not boost it further.


3. Casein

Casein protein is commonly found in the milk of mammals. Cow's milk contains about 80 percent of casein protein. Milk has two naturally occurring proteins that are Whey and casein. When we curdle the yogurt the solid part is casein and the remaining liquid is whey. 
Casein has all the nine essential amino acids that are needed for muscle building. The main reason people take casein is that it gives slow release of protein throughout the night and that is why people take it at night.
But, the question is why casein supplementation is a waste of money?
The answer is simple that casein can be replaced by something cheap.
Replacements for casein are:
  1. Have whey in milk with 1 spoon of peanut butter, it will become a slow digesting protein and will give you protein release throughout the night.
  2. Eat egg yolks at night they will also take time to digest and will give you slow release.
  3. Have chicken breast with some olive oil, it will also act as slow digesting protein.
So, basically adding fats with proteins will make it slow digesting and thus it is a cheap and good replacement for expensive CASEIN PROTEIN POWDERS.



4. BCAA

BCAA, Branched-chain amino acid, the supplement every gym goer has heard of, BUT the question is do we really need them?
Well if you ask someone who takes BCAA the only reason they would give is that it enhances recovery, though that's the word they use with anything supplemental. If you ask the supplement companies about BCAA, they may use certain other common statements like recovery, reduces muscle damage, increases muscle growth, etc. But the reality is something different and won't be easily digested by the BCAA lovers.
A study was also done on a group of people who were given BCAA, and the results were that no extra effects were seen on muscle building of fat loss

Well if you are consuming whey protein and your overall protein intake is adequate then there is no need to take BCAA.BCAA supplementation has shown to be ineffective for healthy individuals who are consuming enough protein through other sources, be it whole foods or supplements like whey protein. 


So, these are 4 waste of money supplements that people are taking, instead of buying them invest in supplements like whey, fish oil, multivitamin, creatine, etc.
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Wednesday, October 3, 2018

Vegetarian MUSCLE Building DIET !

Fitness ,
Vegetarian MUSCLE Building DIET !

Previously we discussed that why it is hard for vegetarians to build muscle. Just to summarise that up, previously we discussed that most of the vegetarian food sources do not have a proper amino acid profile due to that it is hard for vegetarians to build muscle, because in order to build muscle we need all the amino acids in the proper ratio and vegetarian food sources lack in that.
But some of the vegetarian food sources also have the proper amino acid profile. Those Food sources are:

  • Milk and all milk derivatives
  • Quinoa
  • Chia seeds
  • Soy products
These are some Vegetarian food sources that have the complete amino acid profile, except these, all other Vegetarian food sources have the incomplete amino acid profile and in order to make a complete amino acid profile, we have to combine 2 or 3 incomplete protein to make a complete protein food source.


Combination of Foods

So, in order to make a vegetarian food complete in protein we have to combine some foods and fill the lacking amino acid and ratio.
These are some best vegetarian food combination to make a complete protein.
  1. Beans and Rice, this is the combination of beans and rice to make a protein complete because beans have low methionine acid and high leucine and Rice has low leucine and high methionine acid, so they both complete the amino acid profile.
  2. Brown bread or whole wheat bread with Peanut butter or chickpeas, this is another combination to make a complete protein.


Diet for Vegetarians for Muscle Building

This is a sample diet for vegetarians for Muscle Building:

Meal 1: Mixed beans ( 2 servings) with Rice.

Meal 2: One and a half scoop of whey with 3 slices of white bread. (POST WORKOUT)

Meal 3: Soya Chunks or Soya Beans with Veggies.

Meal 4: 3 tablespoon of peanut butter with 3 slices of WHOLE WHEAT BREAD.

Meal 5: 150 grams of Paneer with 1 slice wheat bread or Roti

Meal 6: 2 servings of Greek Yogurt or low-fat milk with 1 tablespoon of peanut butter.


So, total protein intake in this diet would be 120 grams.
Also, if you cannot take whey protein then take leftover water from yogurt it is similar to whey.

I hope you all like this vegetarian protein diet.
Please tell us in the comment section how you like it.
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Monday, October 1, 2018

Can VEGETARIANS Build MUSCLE?

Fitness ,
Can VEGETARIANS Build MUSCLE?

Before answering this question first we need to understand the Basics of nutrition so that you can make the right decisions.
So, why it is hard to build muscles for vegetarians? It is because the amino acid profile for all the vegetarian food source is not complete except milk and soy, we can not have much of soy due to its estrogen qualities. On the other hand when we talk about non-vegetarian food sources like fish, eggs, chicken, etc. they have the most complete amino acid profile.
There are 9 essential amino acids our body needs and in order to build muscle we need all of the essential amino acids if out of these, 1 or 2 amino acids are not present then the amino acid profile is not complete and it will be hard for our body to build muscle.
Vegetarian build muscle

Difference between Complete and incomplete protein?


Complete Protein: A Complete Protein is which has a complete amino acid profile, which has all the 9 essential amino acids present in the proper ratio like eggs, chicken, fish, etc. Basically, all the non-vegetarian food sources have the complete amino acid profile which is suitable for muscle building.

Incomplete Protein: A incomplete Protein is in which the amino acid profile is not complete or not present in the proper ratios suitable for muscle building. If only one amino acid is missing then also the protein will become incomplete.

Vegetarian build muscle

The Researchers

A study was also done on Plant-based protein which was published on Harvard Health, you can check the study here.
The Research paper stated the importance of amino acid profile. It also stated that amino acid profile directly relates at which absorbed amino acids are put to within the body. It means that the amino acids profile in food source influences the muscle building in the body.
Animal-based protein is also readily available for protein synthesis in the body. On the other hand, plant-based protein is missing 1 or 2 amino acids. If we complete the missing amino acid, we get the complete protein

Another Study was done on the group of individual, one group was given Whey Protein which has the complete amino acid profile and another group was given Pea protein which has the incomplete amino acid profile, after a few days it was realized the group taking whey protein gained some strength and group taking pea protein did not receive any strength gains.
In the next study, one group of individuals were given whey protein and another group was given pea protein with some LEUCINE because pea protein does not have leucine in it, so after few days, it was realized that both the groups now gained strength and effects were similar.

Conclusion

Vegetarian food sources have the incomplete amino acid profile, so if we complete the amino acid profile of the vegetarian food source, we can achieve similar muscle building effects. But still, there are some other difficulties like veg sources of food has a lot of fiber and Carbohydrates, which sometimes can be a negative point.


So, YES Vegetarians can also build muscle with some good diet and complete amino acids profile. In next to,pic we will cover a vegetarian diet to build muscle, Till then Stay Healthy, Stay Strongg.   
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Sunday, September 30, 2018

Biceps Not Growing? TRY THIS

Fitness ,
Biceps Not Growing? TRY THIS

Having killer BICEPS is every man's ultimate dream! Sadly but, it's not what the majority of men are able to get. You might be putting in a lot of effort in building those biceps but still not getting any results. 
Despite using proper forms and technique, biceps refuse to grow. It is not our fault, maybe it's in our genetics. But, you know what can change the genetics around; HARD WORK and some additional techniques.

 Before trying this technique, make sure that your overall posture and form is good, if your form is not correct then no matter how many techniques you try, your biceps won't grow. So, first fix your form and posture.

Mistakes while doing Biceps

1. Wrong Form:  Do not bend your back while doing the bicep curl. Proper form is below.




2. Rushing:  DO not rush while doing bicep curls, Take at least 3 to 4 seconds to perform a single rep. Slowly bring down the weights, focus on negatives also.


3. Using your Forearms: Again, a postural flaw, most people get a better forearm pump than a bicep pump. That is because they are curling their wrists backwards and using too heavy weights. Keep your wrists in line with the forearms throughout the entire set and you will get a killer pump.



SO, these are the mistakes, first fix these mistakes then try this next technique.



TRY THIS TECHNIQUE

In this technique, you have to perform superset with 2 exercise
  1. Biceps 21s
  2. Cable hammer curls

How To Perform?

1. First choose a weight for which you can do 21 reps, then hold the bar and go from the bottom of the movement up to the halfway point (with your arms at a 90-degree angle and hands at elbow level) for first 7 reps, then Go from the halfway point up to the top of the Bicep curl (hands up near shoulder level) for next 7 reps and at last start at the bottom of the movement and complete a full range of movement all the way up.






2. Superset this movement with cable hammer curl
Perform 3 sets of these at the end of your Bicep workout.







PRO TIP: Stand 2 feet away from the machine, you will get a good contraction in your biceps.






TRY this technique if you are facing hard times growing your arms, you will definitely see results. 

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