Thanks For The Love

                                                

                         Thanks
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Guys a week back our blog crossed a 1000 views, if feel blessed that I have people taking interest in fitness and living a healthy lifestyle. The motive behind the blog was to raise awareness about health living and to tell people that a healthy lifestyle is not so complicated as they think it is.

We love to discuss about fitness and motivation so that we all can be the very best we can be. The majority of views were from America and India and we thank you from the core of our heart for your love. It is a blessing from god that we are able to serve you and hope to continue in future.
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We would love to answer any and all fitness queries, if you want us to write on a topic of yours we would be glad to do so.

‘Stay fit, stay healthy and be an inspiration to all.’
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5 Ways To Boost Muscle Growth

5 Ways to Boost Your Muscle Growth
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First of all sorry for the delay guys, I wasn’t able to upload an article and I assure this won’t happen in the future.

Many times, you feel that your body hits a wall in the term of muscle growth, ‘’ I have been working out really hard, all my workouts are same, then why am I not gaining muscle, why is this all happening?”, don’t worry this doesn’t means you cannot build muscle.

So, here are six ways you can force you muscles to grow…

   1. Nutrition

Image result for nutritionIf you are not having enough and quality protein believe me nothing can help you in building muscle. Protein is the building blocks of our muscles. Not enough protein will stop your body from building lean muscle tissue giving you no results.
You can check the top seven foods to build muscle here

   2. Training Intensity

If your muscles are not growing, this is the main reason, the intensity of the training. The amount of rest you should take between sets is a much argued topic where some believe on short rest periods such as 60 to 80 seconds to long rest periods such as 5 to 7 minutes.
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You decide the rest period which suits you the best but don’t go on for too long.so, maintain the intensity of your workouts for maximum muscle growth and quick results. When champions fighting for the titles like Mr. Olympia etc. train you can literally see them running between the weights and the machines.

   3. Understanding the Body Type

We all are different and our muscles are also different. No one would have the same body structure. So, why follow the same training programs. You can easily get your workouts suited for your body by the trainer at the gym you go to.
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Understanding your body type and planning for its growth is what will put it into an anabolic state.

   4. Resistance

Image result for resistance weight trainingOften people keep lifting the same weights for same reps for same sets i.e. there is no progressive resistance in their workouts. Thus body adapts with your routine and the growth stops.

   5. Regularity

Many people don’t be regular with their programs and the meals the program recommends. Guys if you don’t go regularly to the gym the time you do spend in the gym is also a waste. The body needs regular stimulus for growth, people preparing for contests don’t even have rest days, the days they don’t lift, and they do double cardio or other physical activities.

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 If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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Clarity

                            Clarity
‘Leading a life without goals is just like reading a book with blank pages.’ Goals give us the desire to achieve, to work hard, turn our weaknesses into our strengths and ultimately joy and satisfaction.
Setting goals is the first step in the check list of success. But for achieving them you must have a path and clarity of thought. Many people set goals but don’t know how to achieve them what path they need to follow? They lack clarity of path.

People who join the gymnasium, start aerobics, yoga and what not with goals to lose weight, build muscle or increase fitness but many fail to see results or to continue the routine. What do they lack? They lack clarity.

If you observe Kris Gethin working out in the gym, his focus is crystal clear, he knows what to do, why he is there and what will lead him to his goals. This is clarity of thought.
So, the next time you feel you are not achieving your goals, write them down, get the path leading to them clear in your mind and be clear.

                            ‘Stay focused and win’

   If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.


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Why you shouldn't workout on an empty or full stomach?

Why you shouldn’t workout on an empty or full stomach?

This question is very often asked question by beginners. So today we are going to discuss why you shouldn’t workout on an empty or full stomach. We all like short, accurate pinpoint answers so we give you pin point answers.

When we eat a heavy meal, no matter how healthy the meal is, the blood is diverted into the stomach, liver and intestines for the digestion process. So, when you work out on a full stomach, you don’t get enough of blood into your muscles and your workout quality degrades. Also, you feel like throwing up in the gym. So don’t work out on a full stomach.

If you are on an empty stomach, you have no fuel in your body to help you power through your workouts. The body will start using the precious muscle tissue and you will not be able to complete your workout. You won’t perform to your complete potential.

So, what to do now, don’t work out on an empty or full stomach. What I like to call the solution is half – empty. You have a meal full of fast digesting protein and carbohydrates in amounts enough to provide you energy for your workouts. Have them before 60 to 90 minutes before the workout. This would ensure that you have enough fuel to give energy and not feel like throwing up.

We are going to upload an article on top 5 pre - workout meals so keep coming back.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.


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The Rapid Fire Workout

             The Burst Fire Workout

Often when people face a shortage of time or a holiday at the local gym they tend to leave their workout thinking of it as an excuse to skip your workout. Believe me you won’t get success like this as Kris Gethin says, “You must control the environment not get controlled by it. “ So here is workout for you taking just 10 to 15 minutes depending on your fitness levels. 

This workout requires just a foot space and tests your cardiovascular fitness at its best. All you need is a pair of shoes and a will to transform. So let’s do this.....

The Workout

Before starting the workout you must be on a half empty stomach and must warm up. You can warm up by doing spot jogging for 2 minutes which just you is jogging on spot and not moving forward.

Take one minute rest between exercise and only when you need it else continue. Try your best to take minimum rest between the exercises to maintain the intensity of the program.

The exercises given below are part of one cycle and you will repeat the cycle 2 to 3 times and take your 3 to 5 minutes 
between each cycle.

   1.  Push ups 30 TO 50
   
   2.  15 to 30 burpees
   
                                3.  80 to 100 jumping jacks
   
   





4.  25 to 35 abdominal crunches
   
   5.  30 mountain climbers
 
If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog. 


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Your Vitamin Guide

                  The Vitamin Guide

Vitamins play essential role in our health. They keep our sense organs in working condition, aid in biochemical processes etc.

So here is a vitamin guide for you, telling you about which vitamin helps you in which particular way and their food sources. We will also be discussing about the deficiency disorders caused by these vitamins.
    
   1. Vitamin A

Use: Helps us to see in dim light. Essential for normal growth and reproduction. Good for skin and hair.
Food sources: Dark green vegetables and fruits, carrots and cheese.
Deficiency disorder: Night blindness, rough and weak hair
.
   2. Vitamin b1

Use: Helps in the metabolism of carbohydrates and important for the health of the muscles.
Food sources: Whole grains, nuts, seeds and peas.

   3. Vitamin b2

Use: Good health of nails, skin and hair metabolism of protein, carbohydrates and fats.
Food sources: Dairy (eggs, milk, cheese), green leafy vegetables and dried peas.
Deficiency disorder: Skin ailments

   4. Vitamin b3

Use: Stimulates circulation, good for the health of the digestive tract.
Food sources: Whole grains, dairy, green leafy vegetables.
Deficiency disorder: Pellagra (sensitivity to light, fatigue, loss of appetite)

   5. Vitamin b5

Use: Helps the adrenal gland in the secretion of the adrenal hormone, good for health of the nerves and the muscles.
Food sources: Nuts, dried peas, eggs and bananas.  
 Deficiency disorders: Nausea and insomnia.

   6. Vitamin b6

Use: Helps the body protein in building muscle tissue and in metabolism of fat.
Food sources: Eggs, nuts and green leafy vegetables.
Deficiency disorders: Nervous and muscular disorders.

   7. Vitamin b12

Use: Important in the production of the red blood cells or erythrocytes.
Food sources: Animal protein (meat, poultry, and fish), eggs, dairy and pulses.
Deficiency disorders: Memory loss and anemia.

   8. Vitamin C

Use: Essential for the health of bones, teeth, and skin. Helps heal wounds.
Food sources: Citrus fruits such as oranges, lemon etc., potatoes and red and green chilies.
Deficiency disorder: Scurvy (Bleeding gums, weaknesses)

   9. Vitamin d3

Use: Helps regulate the calcium metabolism and absorption. Called the sunshine vitamin because it is synthesized in humans when exposed to UV light or sunshine.
Food sources: All dairy products such as milk and eggs, tuna and cod liver oil capsules.
Deficiency disorder: Rickets in children and bone bending in adults.

   10. Vitamin E

Use: Cell membrane is prevented by this vitamin.
Food sources: Vegetable oils, nuts, seeds, fish and green leafy vegetables.
Deficiency disorder: Various disease in the liver and pancreas and pain in the knee joint.

    11.   Vitamin K

Use: Necessary for normal blood clotting.
Food sources:  Dark green leafy vegetables, eggs, sprouts and dairy (fermented).
Deficiency disorders: Bleeders disease, liver damage and loss of blood through cuts in the skin.
So, this is the complete vitamin guide you need for a healthy life. You, may have noticed that eggs and dark green leafy vegetables are rich in almost all the vitamins so have a lot of them.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

Credits: The Modern Encyclopedia of Bodybuilding by Arnold Schwarzenegger.

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