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.

SUBSTITUTE TO PROTEIN POWDER

Hello everyone!

We always think that when it's about protein intake we only have to have protein powder shakes, and many of us find costly to have protein powder in our daily consumption. So, here is a list of foods that are not much expensive and are equal to the protein powders.

NON-VEGETARIAN SUBSTITUTE

Some of the common non-veg foods that have enormous amounts of protein are:

1- Egg whites: 

Are a great source of protein. This is a food that everyone can consume and have many benefits. It is not expensive and can be easily made.

2-Chicken breast:

Every guy that wants to bulk up and maintain his body should consume chicken breast it is a great source of protein nutrients and is also good in taste.

3-Salmon:

It is a food that is loaded with protein and also contains lean nutirents and is very much low in calories. it can also protect you from many heart disease.

4-Tuna:

This food is rich in protein and can be consumed as a salad also and it tastes great. Tuna has a high nutritional value in our diet and you can have it with worrying about about calories and fat.

5-Turkey breast:

Turkey breast can be consumed and prepared in many ways. One of the best way to prepare this food is by ovening it. this make sit more roasted and gives it rich colour and taste. It also have plenty of protein good for muscle building.

WHATS YOUR PERCENTAGE?

Hello everyone!
There are different body types and every type have different fat percentage. But what if we know where we stand and work for success. Yes, it can be done with ease.

From the above chart get your fat percentage of your body and train in order to get your dream body with minimal fat percentages.

EASY EXERCISE TO GET BIG SHOULDERS

Hello everyone!
Whenever anyone looks at a person all which matter (except face) is that how good he/she looks from upper body. This is very common mentality of anyone, that's the reason why everyone trains hard for upper body than lower body. To enhance the look of your upper body you can develop your shoulders which automatically adds good look to you.

Here are some exercises to grow your shoulders:

Barbell shoulder press

You can also perform this exercise in the smith machine

Upright rowing

Can also be performed with smith machine for more stability

Seated side lateral raise

Have a dumbbell that can be lifted properly without sacrificing your form

Alternate front raise

Always remain steady and perform the full moment

Bent over lateral raise

You can put your forehead on a inclined bench that will give more steadiness to your body

KNOW YOUR BODY TYPE

Know your body type and work accordingly

CYCLING AND RUNNING: easy way to fitness

Hello everyone!

You cannot imagine this, there are two most easy exercises that are neglected and ignored by all of us, but let me tell you one thing that if you continue with these two exercises then you can get fit fast and easily. These exercises are 1-CYCLING, 2-RUNNING. Yes, cycling and running are the two most easy exercise that can get you ripped and fit. Everyone wants to be fit and healthy, but are not able to achieve it. By performing cycling and running you will see a great change in your body stats and you will feel more healthy.

FITNESS

It is a state of body in which, it can perform different physical activities with ease, and in a healthy manner. Fitness can be physical and mental. It is proven by the sports association of united states that by keep doing some physical daily can enhance one's mental and physical state which makes him/her a healthy person. A fit person can perform a work in given time with more effectiveness high power, more endurance and speed. So, in order to live a healthy life aim to be fit and fitness can be achieved by certain exercises. You can add different exercising plans according to your age, weight, body structure and can have fitness.

Easy way to fitness is regular running and cycling

I am laying stress on cycling and running because it can be done by any age group and talking about elderly people they can switch their lifestyle by having a small session of cycling and gradual jogging. You should start these two exercises today and never leave them as these exercises will have a direct effect on your health and will help you achieve the goal of fitness.

>>CYCLING

Can you remember your school days when you get on the top of your bicycle and came across every street before going home? Most of us do remember that time and want to have the power and energy level we had that time. I know there are many aspects to the energy we get at different age levels but you can have those power and efficiency now also, just by starting your old school cycling routine. I am not saying that you are going to be fit and atheletic within a day but you will notice positive changes in yourself and will feel more active.

Cycling is considered as one of the best physical exercise in which most of the body gets involved. A study shows that the people who cycle for regular period of time on daily basis tends to have more energy levels, better sleep, good digestion than the people who don't. There are many benefits of cycling, some of them are:

1-Increase In Stamina: 

Stamina is the ability of the body to do work for more longer time period without tiring and stopping. By cycling you can get great increase in your stamina. Regular cycling can provide better energy level which results in maintaining your stamina.

2-Better Sleep:

Cycling can actually make your body work and in a regular habit it helps to get better and sound sleep. When you get exhausted by the physical exercise then your body needs rest, cycling is also a physical exercise which makes your body sweat, and feel to take rest, finally resulting to have better sleep.

3-Good digestion:

Digestion can be made better if our body perform physical work. Cycling can make your digestion system better and stronger. When we cycle for some time on regular basis than our body needs to have more energy, resulting in a increase in our diet. Our, body gets this energy from the food we eat and breaks the complex parts more quickly and fastly hence providing better digestive system.

4-Helps In Increase Bone Density:

It is been proved that by cycling a person can add density to the bones, this rate of density increase is very slow. But, it is good to have a slow progress than no progress. According to WHO, bone density in a individuals body increases with time when they start to adapt healthy habits, including physical exercise(cycling).

>>RUNNING

Nowadays, everyone is very much concerned about there health and try different techniques to get fit. One of the best way to be healthy and fit is running. Running is a physical exercise in which the body is involved including cardio vascular muscles and region in this get more and more expansion resulting in improved health. There are many benefits of running:

1-Helps In Weight Loss:

Running is a very good exercise in which the whole body is used and sweat is released. When this heat generated by body mixes with the fat it then burns it away. It is proved that by regular running one can easily lose their weight and burn fat. 

2-Good For Respiratory Heath:

Talking about the running, how can we forget the rapid intake and outtake of air. Yes i am talking about the respiration. Respiration can be improved by running. Many doctors and physicians recommend their patient to run daily. This can decrease the respiratory problems and are even beneficial in curing these disease.

3-Improves Cardiovascular Health

By running one can decrease the risk of several heart related disease. When we run our heart pumps more and more blood in our vessels which in turn keep on purifying it. This process leads to a healthy heart and thus makes it defensive against heart problems. Running also increases and improves the cardio vascular health of the individual. 

4-Better Metabolism And Good Body Composition:

The path of fitness goes from running. Running is a very good exercise that can improve your body composition, in other words can get you in shape. Running also have a impact on our metabolism, and makes it better. This also helps in getting body immune and to fight against foreign material.

OVERUSE AND LIMITATION

One must know their limits, overuse or excessive use of these exercise is not good. Because in excess these exercise will not do any good to you, instead can cause injuries in your body. Nothing is good in excess so, know your body and never overdo these exercise. some of the common injury area related to running and cycling are: Neck, Shoulder, Hands, Back, Lower body, Buttocks, Knees etc.

You should always perform these exercises in a well controlled manner so that no bad effect or side effect occurs to your body.

There are some points you should keep in mind while running and cycling:

1- Have a correct, adjusted saddle

2- Increase your distance slowly

3- Always have a training preparation

4- Selecting proper gear

5- Posture while cycling or proper way of running

6- Never go in excess while running

SUMMARY

Fitness is the term that is related to our mind and body and when these two key features are healthy then the goal of fitness is achieved. By attaining the state of fitness one can have many advantages like: Control on blood pressure, Prevention of cancer, Prevention of cardio vascular and respiratory problems, Weight control, and many more benefits are related with a healthy body.

So, in order to get a fit and healthy body start your exercise routine today highlighting running and cycling. Stay fit, stay healthy.

Thank you for taking time to read my article.

BODYBUILDING: The Vegan Way

Hello Everyone!
Today everyone is opting for a bodybuilding lifestyle in which there is only additive supplements which are processed and manufactured. They are so much popular because they can provide result more rapidly and are easy to take. But, there are many bodybuilders that do their bodybuilding in vegan way.
Vegan way is just a simple dieting and exercising plan in which there is a absence of manufactured supplements. In this the bodybuilder, takes a diet in which there are no animal related products even milk. Manufactured supplements are very easy to consume but in a vegan lifestyle everything is made by your own. Here are some easy ways by which you can go all natural yet big.

CHANGE IN LIFESTYLE

*When you opt for going the natural way in bodybuilding you should have a deep look in your regular lifestyle and change your dieting and exercising plans by which you can attain more gains in your body. It is not very much hard to have a vegan lifestyle but as compared to the other bodybuilders that get their protein and vitamins from manufactured supplements you have to work a little harder. 

*You should keep in mind that your body cannot get that much amount of nutrients without any extra supplement source so, you should have your workout till a limit that the body can easily recover from it and muscles can be made stronger gradually.

*In the gym, while you are working out, always have a workout regime which consists of heavy weights and low reps. This can get you enough pump in your muscles yet there will be less wear and tear in the muscle tissues. Keep your workout under 35 to 45 minutes not more than that.

*Now you will be thinking of whether to do cardio or not. The answer is, you can have cardio sessions when you want to shred and make your body lean, but when you are bulking up, i would suggest not to have a cardio session and if you like to have cardio added to your workout then do very low intensity session with minimal stress.

WEIGHT TRAINING

While you are headed towards gym to lift some iron, keep these points in your mind and gain more.

1- KEEP YOUR WORKOUT UNDER 45 MINUTES

This is a very important point to keep in mind when going the vegan way. you should not train your body more than 45 minutes because by working out for more time you will lose more muscles. So, avoid this and have a workout regime with which there is less muscle loss and more gains. 

2-HEAVY WEIGHT, LESS REPS

Another point to keep in mind while working out is that you should lift heavy weights combined with low repetitions. If you increase your reps while you are going all natural then you will not be able to get much protein and nutrients, which will result in more muscle loss and less muscle growth.

3-REST FOR EVERY BODY PART

To get big you have to give your muscles rest. It is proved that your body grows when it is kept at rest. Work each of the body part once in a week and then give that part rest so that the muscle fibers that are broken due to stress can be rebuild stronger.

4-LESS REPS FOR CORE LIFTS AND MORE FOR OTHER LIFTS

Always keep in mind that you need to grow your muscles without taking any extra supplement source. So, when you are performing your core exercises do less reps and for other exercises do more repetitions. Also workout your large muscles more than the smaller muscles in order to grow.

MEAL TIPS

As said before diet plan is as important as the workout plan because by eating only you can have your nutrients that will help you to grow muscles. So, keep these small tips in mind while opting for all natural lifestyle.

>>Drink water and green tea.
>>Eat vegetables.
>>Consume enough fruits.
>>Increase your diet.
>>Have sufficient amount of calories, carbs.
>>Distribute your protein intake in every meal you take.
>>Add sprouts and boiled pulses.

Include these small tips in your diet plan and gain more for your muscles and body.

SUMMARY

Vegan bodybuilding needs more dedication than the normal bodybuilding as in this you have to concentrate on every single point in exercising and taking meals. But, once you get into it you can naturally gain muscle mass and can also have a ripped and shredded body. So, start it today without waiting and make your body pump.

Thank you taking time to read my article.

NEVER SKIP LEG DAYS

Hello everyone!

Many a times we hear from people that "why should i train my legs, they are not going to be visible to anybody" or "i only train my legs one or two times a month because this part is not much necessary". When people add such comments, it only shows that they do not have complete knowledge on this topic. Your body workout does not mean, only working on your upper body. Lower body is as much important as upper body.

We can understand it by the concept of foundation, for any concrete structure firstly a foundation is laid on which the concrete structure could be made stronger, if this foundation is weak whole structure will be weak. In our body legs and lower body is foundation for our body. So, never skip leg days and focus on every single part of your body.

BENEFITS OF TRAINING LEGS

Bodybuilders now a days, skip legs workout because they think that back, shoulders, arms are the main muscles that are needed to be grown and stress is laid only on these upper body muscles. But always remember this that the muscles below your waist line is also as important as the upper body muscles, so don't ignore legs muscle only because you wear pants and they will not be visible to people. There are many reasons which shows that training legs does not only improves your lower muscles but also improves your total body performance:

>>BURNING OF MORE CALORIES

For sometime this was considered a myth that by working out your legs you can burn more calories. But after much discussion this was proved that when we go for the exercises like lunges, squats, deadlifts and other leg exercises our body muscles are went through more and more pressure which results in more working of heart and brain giving a higher metabolism level to body. SO, automatically you start to lose more calories.

>>STABILITY TO BODY

By working out your lower body you can add stability to your body. This is previously stated that our lower body is a foundation to upper body if legs are weak then your upper body will be weak and unstable. So, you can focus on legs in order to get stability and also prevent from any injury. You can perform some exercises like: lunges and squats, that can prevent your body from certain injuries. You can even recover from injuries by strengthening your lower body.

>>INCREASE IN YOUR EFFICIENCY

A small survey was conducted by the sports association of America which consisted of two category of people. One was, who did focus on upper body and the other who focussed on upper as well lower body. The group which did train only upper body muscles did not have much strength as compared to second group that performed the whole body workout. This is clear that working out your body below waist line increases your power and efficiency.

>>RISE IN YOUR METABOLIC RATE

Training your legs can simply increase your metabolic rate. This is a very simple theory which states that when you train your legs or lower body then the muscle mass is build more in body and this making of new muscles makes the body to remain active and speedy. Lower body workout is almost equal to the several cardio practices and keep metabolism at higher levels.

>>HELPS IN RELIEVING BACK PAIN

This is a another benefit of training lower back that most people are not aware of, in real you can get relief from lower back pain. When you train the lower body muscles it increases the stress in other parts having different muscles which finally results in pressurizing the lower back and provide relief from back pain.

>>INCREASE IN FLEXIBILITY AND STAMINA

This is a another great reason to perform the lower body exercises. It is shown that the cyclists and runners train their leg muscles which gives them more endurance and also less chances of injury. They do strength based exercises like deadlifts and squats which helps them to stay in the game for longer. It also increases the flexibility by strengthening the joints as well as increases stamina.

POINTS TO KEEP IN MIND

1-Chose A Appropriate weight

2-Know About Your Body Structure

3-Have A Challenging Start

4-Keep Your Joints In Movement

5-Have Enough Rest For Rebuilding Of Muscles

SUMMARY

We should never underestimate the importance of leg muscles. These are as important as the upper body (chest, biceps, shoulders) and needs equal amount of attention required by other muscles of body. So, to get a overall fit body never skip leg days.

BEST BICEP PUMP EXERCISES

Hello everyone!
Biceps play a major role in gymming. Whether it is related to power or with showing them off. These are the guns every one wants to be big. But even after hours of workout many of us do not reach their goal. But, there is no need to worry, only you have to do is change some of your workout regime and you will see new and better pump in your biceps. Many a times people neglects the importance of tricep muscle and focus on the bicep pump, but let me tell you tricep plays a significant role in making arms bigger.

1-STANDING CABLE CURLS

Theses are one of the exercises that gives a lot of stress on muscle fibers that are in depth. But while doing this exercise one must keep in mind that there should be no movement of body except the arms. Because if support is given to the arm muscles then the impact of contraction in biceps will get distributed and will not effect the muscle tissues. so, always be stable and start with less weight which you can increase gradually.

2-BARBELL CURL

This exercise is called the start up exercise for arms workout. It has  many benefits as this particular exercise improves strength and the biceps can be easily overloaded with pressure making it more big.

In this exercise there are two things that you should keep in mind while performing it. Firstly, you should have a perfect motion of lifting the barbell and putting it back to it's initial state and secondly, no jerks or body effort should be added (like leaning back). You should choose suitable weights that can be lifted perfectly and then you can increase it day after day.

3-INCLINE DUMBBELL CURL 

Another high intensity exercise is inclined dumbbells curl. In this exercise you will feel tension and pressure in your bicep tissues. This is a very beneficial exercise as it prevents the movement of body and mainly focuses on the targeted part. This exercise requires to and fro motion without any break, and proper form. As for beginners start this exercise with lowest weights and push yourself to lift heavy weight.

4-CABLE PREACHER CURL

By the preacher curls we can get internal strength and bicep pump. You just have to set the proper weight in the weight column and then you are ready to give your bicep muscle a great pump. In this exercise you should hold the cable rod firmly and at equal distance, then bring it up towards your chin and then back to it's starting point. You can also use a EZ bar and make some variations. But always keep in mind that it should be done at a constant speed, and you should not lift your lower body while sitting.

5-INCLINE HAMMER CURLS

When we talk about incline hammer curls we easily get the idea that this is a mixture of hammer curls and incline dumbbell curls. the only difference is that in incline hammer we make the movement in hammer position whereas in dumbbell curl we only keep the initial position in hammer form. This is a great exercise to feel the tension change in our biceps. It increases stretch as well as puts pressure on the brachialis.

6-OVERHEAD CABLE CURL

Another great exercise to maximize front biceps and brachialis is overhead cable curl. In this exercise you need to concentrate your arm so that you feel pressure inside your bicep muscle. Stand facing front and make the movement in a easy way, making a curl behind your head. You can make a variation in this exercise by doing it with one arm at a time.

7-PREACHER HAMMER CURL

In this particular exercise all your arm is involved including your elbow, biceps, and forearm without any other effort, which gives a steady motion and good impact on the area. Make the movement from final and initial state properly without cheating in between the motion. This would maximize your upper bicep as well as tricep muscles.

SUMMARY

Whether you do preacher curls, barbell curls, dumbbells, hammer exercises, all you need is a proper weight and a good motion of your arm in order to give stress on that particular area. Always keep in mind that you have to lift more weight then previous time. Because this will grow your muscles and make your biceps look bigger and better.