WHAT TO DO AFTER WORKOUT

Many of the gym goers think what to do after workout, this is a important question that each one of us has. It has a very simple answer that is, after you finish your workout you have only three things left to do. These three things are as follows:

1-Regenerate your energy 

Every time we workout or perform a physical activity, the stored energy is consumed and used to do the desired work. This energy is performed by the consumption of glucose molecules and then this glucose bank in the body diminishes. So, our main focus is to recover that glucose bank, it can be done by consuming several good fats and carbohydrates. As described in my previous article about the amount of carbohydrates you should take before and after workout, you can easily calculate your total carbs quantity which is to be consumed.

2-Increase protein synthesis in body

When talking about the workout, everyone has one thing that comes to their mind, that while working out our protein level in the body derceases. But, this is not what happens. It's not the protein level that is been decreased but the process of protein synthesis by which muscles are made is been slowed down. So, another thing to do after workout is regaining the level of protein synthesis which you were having before the workout.

3-Repairing the muscle breakdown

In any workout your body muscles are being used. They are been pressurised, torn, stressed and after all this some of the muscle tissues get damaged. So to rebuild these muscle tissues you should have enough protein and other essential nutrients in your body that will support and build your muscles more bigger. After finishing your workout i would recommend you to have whey protein as it is the best immediate protein source and is digested very easily by the body. So, give your body exactly what it needs and LET IT GROW.

It is simple three way plan that gives you perfect vision of your goal after a workout. Follow it and regain your strength, increase your protein synthesis in body and repair your muscles. By doing this you will gradually develop your body and will see positive changes in your physical look.

7 TIPS TO PUMP YOUR ARMS

Everyone wants to have a great sets of arm that they can flaunt. But, almost at an average gym goers have 14 to 15 inches arms. It i very easy to get your arm size bigger, with proper guidance and a little change in your workout you can achieve 17 to 18 inches guns. With these given tips everyone can add extra pump in their arm muscles.

1- Keep a check on your elbow movement:

When you start to work out for your arms many people ignore the importance of their elbow movement and goes on exercising with a bad positioning. What i mean to say is this that whenever you have a dumbbell or a barbell exercise always keep in mind that you should keep a equal and constant movement of your elbow (as it's a joining part) and never bend your body too much as it will distribute the stress and less tension will be given on the bicep muscles.

2- Train arms on a single day:

This is a very effective way to build bigger arms by training them on a particular day. Many of the gym goers plan their exercise routine in a way which combines a smaller group of muscles and a larger group muscle. But this is not applicable to every muscle group especially for arms. By this routine you apply you energy on other body parts also, and then a partial stress is laid on arms. For bigger arms you should train them with full efficiency, so for adding pump you should train arms on a different day separately.

3- Start with heavy workout:

This is a another tip by which one can attain a good pump, After you warm up, start your workout routine with heavy weights. You can grab twice the weights you prefer to lift, this is recommended because at the starting of workout your muscles are packed with the highest rate of energy so, take benefit from this and make your muscles bigger by lifting bigger.

4- Workout your lower bicep part:

Also called brachialis, is the lower part of the biceps. When we workout for these muscles they swell up and hence gives a bigger look to the arm. This can be achieved by doing several tricep exercise like for example: skull crusher, hammer curls, close grip bench press etc. But always keep in mind that while performing these exercises your elbow should be close to your body, because if they are not close then the movement will be distributed and less stress will be given on targeted muscle.  

5- Do not workout with excessive heavy weights:

As said before, you should start with heavy weights, but the weights should be heavy enough so that you can feel the pressure without compromising your positioning and movement. I have seen many gym guys that take excessive heavy weights and perform exercise with bending their lower body, lower back and with a jerk to their elbow. But, let me tell you this simple fact that this type of workout will not benefit you and will cause damage to your body. So, go heavy with weights but keep your body in a proper position.

6- Include overhead exercise in your routine:

One of the underrated and ignored exercise is overhead exercise. This exercise can be performed by lying on a bench and by using a rope machine, dumbbells, barbell. It is one of the best exercise to target the triceps. As said before big triceps gives a bigger look the whole arm. So, target this muscle part with these exercises. It is effective because their is minimal movement of the body and pressure is laid totally upon the tricep muscles.

7- Finish your workout with light weight:

It is always recommended that when you are starting your workout go heavy and at the end, finish your workout with lighter weight. This is a very effective way to gain pump, because the arm muscles gets warmed up to the limit reaching close to the end. At this time when you perform certain exercise with light weight you push fluids to the cell without destroying them and hence getting a great pump. So, always finish your workout with light weights.

SUMMARY:

By following these simple tips you can achieve the target of big arms. Only you have to focus yourself and remain dedicated towards this lifestyle.

PRE-WORKOUT NUTRITION

There are many myths about pre-workout, good as well as bad information related to pre-workout nutrition. But with a little bit of correct knowledge anyone can have a great pre-workout and hit the gym with his/her full strength. Pre-workout always plays a important role and determines your performance in the gym as it gives you energy and also limits the muscle breakdown which occurs during a workout.

Pre-workout nutrition:

When we talk about having a pre-workout before exercising, we all get in mind that pre-workout should contain several qualities. These qualities are:

1- Provide you energy

2- limits your muscle breakdown

3- Provides ability to lift heavy

4- Enough nutrients needed by the body for working out

These are some of the qualities that we find in a pre-workout. The main elements that is present in a pre-workout for gaining energy are: Fats and Carbohydrates . Lets have a brief description of theses two elements.

Fats

In a pre-workout always keep in mind that there should be less amount of fats. This is because the fat plays a important role in digestion and when fat level increases the digestion system lowers the speed of digestive process. We all know that we should have good fats in our diet but according to a study it is found that excessive of good fats also decreases the metabolism. So, while taking your pre-workout drink always keep fats low.

Carbohydrates

This is another important content of the pre-workout drink. We all know that carbohydrates provides our body energy by which we can perform a physical activity. For having a great workout you should have enough energy and this energy is given by the intake of proper amount of carbohydrates. You can have your carbohydrates by the technique called half of half. This is a very easy way of consuming carbohydrates, assume your intake of carbohydrates is 300 gram in a day so divide in two parts 150 and 150. Now the first 150 you can have in all the day and another 150 grams before and after workout. This gives you total of 75 grams in your pre-workout drink. This is a estimated amount on how much carbohydrates you take daily.

Supplements for pre-workout:

There is a vast discussion on the topic of what should be taken in the pre-workout drink. Many of the companies claim that there products gives additional energy, strength and pump to the body. But, according to the bodybuilding federation studies it is clear that not every supplement is good in achieving energy, pump and strenght.

So, lets check out some true performance enhancers.

CAFFEINE

Caffeine is used in the pre-workout for many reasons like increasing endurance, providing energy and also focus during the workout. There are studies that show that excess of caffeine can be harmful for human body. So, according to me start with 150 milligrams of caffeine and check it's response and then after sometime increase it's amount to 300 milligrams.

CITRULLINE

It is also used in a pre-workout drink because of it's several qualities like increasing efficiency during physical activity, reducing fatique and also provides more oxygen to blood vessels resulting in good pump. You can have citrulline around 5-6 grams in your pre-workout drink.

BETA-ALANINE

Another type of amino acid is beta-alanine that helps body to keep ph levels controlled and thus prevents fatique. You can consume 3-4 grams of beta-alanine with your pre-workout drink.

CREATINE

According to a research, it is shown that 5 grams of creatine is a sufficient amount to allow muscles to contract for longer period of time. Our body produces creatine molecules and is also found in red meat, eggs and fish.

BCAA

BCAAs also called Branched-Chain Amino Acids are very important before the workout. It is easily absorbed by our body and thus gives a instant rise in our energy levels. It limits the muscle breakdown and prevents much muscle loss. BCAAs are a good sorce of fuel to our muscle tissues. It is included in the pre-workout drink with 5-6 grams limit.

SUMMARY

After getting a description of all these supplements and elements present in pre-workout, you are ready to go and hit your workout. Always keep in mind that supplements are additional performance boosters and should be consumed in a limited manner.

BIGGER TRICEPS

Hello everyone!
Without a bigger tricep muscle anyone's arm would be incomplete. So, if you want to make your arms more impressive then you should follow these simple exercises and make your triceps more defined.

1-Seated barbell extension:

In this exercise you have to sit a bench and lift a barbell above your head, then slightly bend it backwards and return to your initial state. Always keep in mind, while performing this exercise you should stick your elbow close enough so that more and more stress can be given on tricep muscle.

2-One arm dumbbell extension:

You can perform this exercise while standing or sitting on a bench. In this exercise you have to take dumbbell (which is not too heavy but can create stress on triceps muscles) and above your head make a swing motion by taking the dumbbell down and then up. Perform this exercise with alternate hands.

3-Dumbbell kickback:

This is a exercise which is very less practiced. But according to me it is a great exercise to lay stress on triceps muscle. Just have a same position as in training back muscles and place your knee on a bench. Then lift the dumbbell in a swing motion from forward to backward and vice versa. Always try to keep your back straight and have a steady posture in this exercise because unsteadiness will lessen the impact of this exercise.

4-Overhead triceps extension:

Take a dumbbell and lay on a bench with making a motion up and down from behind your  head. This exercise can be performed by taking barbell instead of a dumbbell that's why this exercise is also called overhead barbell extension.

5-Triceps push down:

Everyone loves to do this exercise but let me tell you this exercise should not be performed more than 4 sets because it may cause damage to the muscles and also then it will not be beneficial for your triceps muscle. Take a pulley rod and stand in a steady position push the rod down without moving any other part and slowly bring it up. Perform this motion several times. Always remember that your elbow should be close to your side abdomin which will create more stress on the muscles.

6-Seated dumbbell extension:

Sit on a bench and take a dumbbell, hold it with both hands and then move your hand up and down behind your head. Make slow and steady movement so that more effect can be obtained from this exercise.

SUMMARY

In every exercise that you do for triceps, should contain steadiness, proper posture and less involvement of other body parts. By following this you can increase the effectiveness of the workout and get bigger triceps.

Thank you for reading this article.

GET ROCK HARD ABS

Hello everyone!
All of us want to have a flat stomach with abs popping out. But not everyone gets that feeling which lazar angelov feels after seeing his rock hard abs.So, in order to get these abs you have to follow a simple routine of abs workout after which you can easily take off your shirt and flaunt your abs....

WORKOUT ROUTINE FOR ABS:

1-CRUNCHES:

Most easy and effective exercise that targets the abdominal area. If you are a beginner you will have some problem while rising yourself up so, don't worry about it. everyone has this difficulty in the beginning but you should not quit this exercise and do it regularly in your abdominal workout routine. Always keep in mind that you have to keep both hands behind your neck and then raise yourself up.

2-DECLINE CRUNCH:

Another abdominal exercise that targets and gives a lot of stress on mid abdominal area is decline crunch. You can begin this exercise with less declined bench and can increase the declined level of bench gradually. Never give stress on your lower back because by doing so, it will not benefit you and make your lower back weak. If you feel any lower back pain that increases with the exercise than stop there only and do not continue the exercise.

3-HANGING LEG RAISE:

This very exercise is beneficial in targeting the lower abs muscle. With the continuous movement of legs the lower abs muscles start to expand and contract which is very useful to your abdominal area.

Get on a hanging bar and with steady movement rise your legs and then slowly get to your initial position. Perform it slowly and with steady movement so that more and more stress can be given.

4-SEATED TWIST:

To target your side abdominal muscle you can use a bar stick and make movement to your sides. Sit on a bench and then perform this exercise. Never use a barbell rod to do this exercise because it is heavy and can cause problem to your lower back.

5-RAISED LEG CRUNCH:

By this exercise it becomes easy to target main upper abs muscles. Keep your legs on a raised platform and then do the sit ups. Raising your legs to a certa
in level makes it easier to work on upper abs muscles.

6-SEATED KNEE UP:

To perform this exercise you should start with low reps and low sets because this very exercise needs more and more stability. Sit on a bench and raise your knees to touch your stomach. Initially you will not be able to raise knees and touch your stomach but gradually you will.

7-DUMBBELL SIDE BEND:

When you want to target the upper side abdominal muscles, this is the best exercise. Stand in a steady position and take weight according to your choice so that you feel some movement but not too heavy. Just go deep in your right then raise this side and then go the left side and perform this movement vice versa.

SUMMARY

By these easy workout you can get rock hard popping abs.

Thank you for reading this article.

HAVE A HEALTHY LIFESTYLE

Hello everyone!
In our daily run we often forget the value of our health and keep on ignoring the healthy lifestyle. Instead we start to have habits that are not good for our body. So, according to me everyone should have a routine for his/her healthy lifestyle.

This healthy lifestyle consists of the following parts:

>>Exercise regularly and never skip a day without workout. It will increase body stamina, circulation of blood, lessens depression.

>>Make a routine or a time table. This should be followed by you strictly and regularly. This can increase your commitment and also will make you work efficiently.

>>Track your daily routine, because without it, your progress would not be measured and you will not know what good changes you are getting in yourself.

>>Eat regularly and never skip any meal. You can have green vegetables and other foods that are rich in nutrients and also you have to avoid too much consumption of fast foods. At an average you should have 5-6 meals everyday.

>>Drink plenty of water, this makes your body hydrated and also fight against strokes and other heat related problems. It also keeps the digestion strong and healthy.

>>Have a good sleep. It is a necessary part of your healthy lifestyle because after having a nice tight sleep you will feel fresh and active. It is not important that you have to sleep 8 hours regularly, you can divide it in two parts like 2 hours nap in mid day time and 6 hours sleep in night.

SUBSTITUTE TO PROTEIN POWDER-2

Hello everyone!
In my previous post i discussed about the non-vegetarian food that have protein content equal to the expensive protein powders. In this post i am going to discuss about the vegetarian substitutes that can build muscle naturally without taking protein powders.

VEGETARIAN SUBSTITUTES

1-Beans:

Most of the beans are low in fat content and high in protein value. You can have them on the go without any difficulty and can also make you feel full.

 

2-Quinoa:

This is a very nutritious food that contain fiber, iron and is loaded with more beneficial nutrients. It can be consumed anytime in breakfast also.

3-Hempseed:

Another source of essential amino acids, iron and calcium. Hempseeds also contains omega 3 that is very good for fighting depression. 

4-Peanut butter:

It is a very easy to get food and can be consumed in many ways. It also tasyes good and have high protein content with healthy fats to boost your body.

5-Tofu:

This is also known as bean curd, and is made by coagulating soy milk and then pressing the resulting curd into soft white blocks. It is a excellent source of amino acids and other micro-nutrients.