HOW TO LOSE WEIGHT AND FAT

Hello Everyone!

Everyone wants to be ripped and toned. But what are the ways and methods by which a completely shredded body can be achieved. It is very simple to attain a look that everyone admires, by just following these easy steps and some changes in your lifestyle:

>>Drink Plenty Of Water

There is a huge debate on the topic that whether drinking more amount of water can help reduce weight or not. So, many private and government associations conducted surveys and the study showed that water is really helpful in reducing fat and weight. There is very simple explanation to it, when our body have plenty of water level, then the fat that is deposited in the body starts to scatter. And hence causing weight and fat loss. This happens when there is a regular intake of water in sufficient amounts.

>>Start Your Day With A Healthy Breakfast

Breakfast is your first meal for the day. By the energy you obtain from this meal will be used by your body for rest of the day. So, never skip breakfast as it is very important in order for you to lose weight. Your breakfast should be satisfying and should make you feel full. You can add cereals to your breakfast, as they are slowly digested by the body you will feel full for much longer time. This also prevents the fat storage in body.

>>Reduce Your Intake Of  Sugar And starch

This is one of the most important step for reducing fat and weight. Sugar and starch are the primary foods that stimulate the secretion of insulin. When theses foods are taken in much quantity then our insulin secretion is stimulated and makes more fat deposits in the body. So, more the sugar and starch more will be the fat levels in your body. By this we can say that in order to lose weight one must keep a check on their sugar and starch intake.

>>Go For Skimmed Milk

Milk is very good for our body as it provides calcium, which is very necessary for the bones. Every product from milk is beneficial to our body, it also helps our body to work on fat cells and break them. When we consume skimmed milk, cheese with low fat and yogurt our body start responding to the fat cells. With the help of these things body start to break fat cells into more and more smaller cells which results in the reduction of fat and weight loses.

>>Check And Reduce High Fat Foods

We all have some most favorite foods that we love to munch. But we should keep in mind that eating high calorie and fat rich food can destroy our struggle for reducing weight. Check your food listings, and tick those that are high in fat content and gradually downshift them. Instead, you can opt for other vegetables and fruits if you like to chew during the whole day.

>>Consume Protein Rich Meals

Your meal should contain a proper amount of protein, or you can add some protein source to your meal. By this your fat intake will drop automatically. Studies show that consumption of protein on regular basis boosts our metabolism and can even reduce our desire of snacking and intake of extra carbs. Some of the main protein sources are: chicken, bacon, salmon, shrimps, eggs.

>>Eat Vegetables To Help You Feel Full

Vegetables have very less amount of fats and have a great fiber content. A diet that is based on the intake of vegetables can actually make you eat healthy and make you feel full. Vegetables contain all types of vitamins and minerals that are essential for human body. This kind of diet will make your fat deposits lower and lower by which weight can be lost. Some low carb vegetables are: broccoli, lettuce, swiss chard, cucumber, cabbage, spinach etc.

>>Have The Grains

Grains are one of the best foods for reducing weight. They contain enough fibers that can be used by our body to maintain our digestive system. When our digestion will be in a proper way less amount of fatty material will be deposited in our body and hence fat will be reduced. They also contain carbohydrates that are processed slowly which makes us feel energetic for much long time. Grains helps us to maintain our blood sugar levels also.

>>Eat Fruits

There is a very rich content of fiber present in fruits that is good for heart. By having a whole fruit you can have energy  for more time span. fruits are delicious and can be consumed on the go. But one should always go for a whole fruit instead of fruit juice. As studies show that fibers present in a whole fruit are much more healthy and less fatty than the carbohydrates present in fruit juice.

SUMMARY

It is clear that we can reduce our weight and fat levels of body by just following some simple steps and making little bit of difference in our daily lifestyle. So, stop worrying about your weight and start acting to achieve your goal.

Some Common Myths In Bodybuilding

Hello everyone!

Bodybuilding is a very vast field, in which one needs to refresh his/her knowledge regularly. Everyone should keep in mind that before following anything, you should have complete information about it. There are many myths that are practiced in bodybuilding, and without knowing the fact that whether it is true or false. Some of the biggest myths related to bodybuilding are:

1-Train till failure

This is one of the most discussed topic in bodybuilding world. When it comes to the fact that we should train our muscles till failure or not, then many of the gymming guys agree with it. this is a very common practice in which the muscles are used to lift until it is difficult to complete the last rep. But our body is designed in a way that it adapts itself when exposed to extreme limits but only to a point. If that point is exceeded then it becomes very difficult for the body to maintain the recovery resources and hence this may cause different problems in the body. So, train your body till a point it can recover the muscle tissues.

2-Spot Reduction Of Fatty Area

We always get to hear that by performing certain exercise one can easily target the body part and reduce fat. But according to the studies conducted you can never reduce the fat from a targeted area as our body will draw fat from various parts. Instead one can only work for the whole body and reduce the fat levels. By this the amount of fat drawn by the body will reduce and hence this will give a leaner look.

3-Lifting Light Weight Gives Muscle Definition

Another myth, that is very popular among the gymmers is lifting light weight for getting well defined muscles. By lifting light weights you will never build muscle and when there is no muscle building then there will be no toning of it. In simple words definition to the muscles can be given only when one has low body fat and high muscle mass. As you can see, light weights will do nothing good for the muscles so always aim for getting low fat level in body and attaining high muscle mass in order to get muscle definition.

4-Cut Carbs And Lose Weight

Many of us who wants to lose weight think that, by removing the carb content from their diet will make them fulfill their goal. But let me tell you, everything is needed by the body in order to grow, and carbs are one of the element that gives our body sufficient amount of energy to perform different tasks. So, to lose weight one should adopt a healthy diet that should cover every nutrient, have a cardio routine and lift weights.

5-Fruits Can't Make You Fat

We all know fruits provide essential vitamins and nutrients that are needed by the body. But can we eat fruits as much as we want? 

The answer is very simple. In fruits there are carbs that can be accessed by the body very easily. When you consume more fruits you give your body more and more carbs that is easily absorbed by it. By this it is clear that if the consumption rate of fruits are increased then the fat level in our body will also increase.

6-Big Muscles Make Body Slow

The myth that "bigger muscles are equal to slow body" is very irrelevant. It is been proven that more muscle mass gives more energy and power to the body. By having bigger muscles don't mean that you re going to slow down. Athletes from all over the sports world agree that more the muscles, more is the power. So, just keep this myth a side and aim for more muscles.

7-More Creatine Gives More Muscle Mass

This is a another myth that is not only wrong but is also very harmful for the body. Nowadays, many new bodybuilders take excess of creatine so that they can add more muscle mass to their body. But, this is not the way creatine works. Creatine is a substance that  gives the body extra energy to do more physical exercise, and the muscles consume it only when they are put to work. If body gets more creatine than it needs, then it will directly affect the kidneys and then will make the body weak. So, everyone should take it in a proper amount needed by the muscles.

8-Want To Have A 6-Pack, Do Crunches

Lean and strong abs comes when there is no body fat. Crunches do not affect the belly region until and unless we have a low fat level in our body. So, to get a rock hard 6-pack we should remove or lessen the whole body fat and then perform the various exercise recommended for flat belly. To make the body lean one should regularly do cardio. So, go for more cardio and pop you abs out.

9-Women Turns Into Men By Lifting Weights

We always hear this myth that women grows muscles, when they lift weights. I sometimes laugh at people who think this is true. Women needs to lift weights in order to attain shape and toning of the body. Running on treadmill will only contribute to the goal but will not fulfill it. So, without any doubt women should add weights in their exercise regime.

10-Lifting Weights Can Turn Fat Into Muscle

For everyone's knowledge i would like to tell you that muscle and fat are different from each other, so no one can turn into each other. Neither by training fat will turn into muscle nor without training muscles will turn into fat. This is a misconception. When we workout, our fat cells shrink and by this our muscles gets a defined shape and grows gradually. 

By this, we can see that there are many myths related to bodybuilding. So, i will suggest you to take advice from a registered trainer and not from every other guy in your gym. Avoid these myths and grow your body without harming it.

10 TIPS TO GROW MUSCLES

Hello everyone!

We always want to have results, when we work hard, and as a bodybuilder i know what it takes to build up the body. But remember when you have consistency and a plan in your mind then no one can stop you from achieving your goals.
In bodybuilding you always need to work smart and remain dedicated. We all want to look big in our muscle tees, but sometimes we workout enough and yet we does not get the result we desire. So, by following these steps, without any doubt you will reach closer and closer to your dream body

1-AIM FOR BIGGEST MUSCLE

It is a very simple concept which shows that when your big muscle like chest, back, shoulders are aimed and regularly goes through the intense exercise then they grow and when they grow your body looks bigger. if you are a beginner then get into a routine and work on whole body, then after sometime aim for the big muscles in your body.

2-INCREASE YOUR DIET

Another simple way to grow your muscles is to increase the number of meals you take in a day. And start it gradually, if you will begin having more number of meals/day immediately then your body will not accept it and this can also cause several problems. So start eating more.

3-ADD CALORIES

We have always heard that eating calories will make you fat and also interfere with your performance. But let me tell you if you have good intake of protein and no calories then this may cause problem to your body and your body's growth may become very slow. Your body has a need of adequate amount of calories, and if your not having them then your body is not growing. So increase your calorie consumption equal to your body needs.

4-HAVE A WHOLE ROUND MEAL

If you want your body to grow fast, then you should have a whole round meal. This is a simple concept put forward by the sports association, according to this every bodybuilder or a gymming guy should eat everything(fats, carbs, proteins, vitamins) in a well controlled manner and fulfill body's need. As studied by the association, when our body have enough nutrients then it grows more frequently. So to grow your muscles bigger this is one of the best methods.

5-HAVE A REGULAR DRINK

According to the studies people who have a regular carbohydrated drink tends to have more  protein synthesis in their body. When we consume a drink which have amino acids and carbohydrates then during exercise our body emits more energy and this helps in more protein synthesis. And when this increases automatically the growth of muscles increase.

6-WORKOUT EVERY ALTERNATE DAY

The muscles grow when they are at rest not during the workout. So, when you are focussing to grow your muscles you should workout a day followed by a rest day. As, when you workout your muscles will undergo tension and stress, and by taking another day as  rest your body will recover and the muscles will grow.

7-CONSUME ENOUGH PROTEIN

This is a another important step in having big muscles. The protein that we consume is filled with amino acid which is very beneficial to the body. To grow the muscles you have to fulfill the need of your body for protein. For every pound of weight you have to consume one gram of protein. B this simple way you can calculate your protein consumption/day.

8-CONSUME A GOOD PRE AND POST WORKOUT MEALS

You should take a good meal filled with nutrients before you start your workout and after you finish your exercise routine. The meal you take before your workout should be filled with good carbs and in a well balanced way so that it can give body enough energy to exercise and should dissolve in body slowly and gradually that maintains the sugar level. Post workout meal should always have fast burning carbohydrates and proteins, you break down your muscle tissues and then they form back and grows more than before. so, you should have a good pre and a post workout meal.

9-KEEP BODY HYDRATED

Water comprises 70 percent of the body, And yet many a time we overlook this important point that when our body has a deficiency of water and suffers from dehydrated condition then our muscles are unable to grow. But when we keep our body hydrated and drink plenty of water then muscles are more likely to grow faster. Deficiency of water can cause many problems related to the body, so keep your body hydrated and drink enough water.

10-MILK BEFORE BED AND HAVE REST

Milk is very good in building the muscles and the carbs present in it prevents the protein breakdown, so by this the muscles grow more. Don't overdo your exercise and give rest to your body. As said before body grows when it is at rest. so have a glass of milk with raisin and rest while your muscles grow stronger than before.

SUMMARY

Keep these sim
ple tips in mind and soon you will have results. Bodybuilding requires every little bit of work done by the body and when the body gets everything it wants without any doubt it increases. So, to become big and huge you must follow these simple tips.

CONCEPT OF DIET

Hello everyone!
What we eat throughout the day has a very important effect on our body. Without a proper diet plan you cannot achieve your goals. But, it is very easy to know what your body needs from you.

WHY DO WE EAT?

That's because of the need of energy that our body have. it is as essential as the oxygen we inhale. When we need to have results in bodybuilding and achieve our goals we always ignore the fact that without eating in a proper manner our body will not grow, and focus on lifting as heavy as we can lift. But, without any sufficient energy our body will not give the result that we expect from it. So, in order to be huge as everyone wants to be, you should have a plan for your diet.

In bodybuilding you should keep in mind that excess eating of nutrients can tire you up and also interfere with your performance, and also that eating less than required can make you weak. So, you should have a balanced meal plan which should fulfill your body needs neither less nor more.
according to the research of sports association bodybuilders should eat for burning the deposited fat and to build lean muscle. This concept is well balanced and also fits to everyone who lifts the iron.

NUTRITIOUS FOOD

There are some of the common food that are rich in nutrients but are generally ignored. these food can give the body that proper fuel which it needs.

  1-EGG WHITES           

In the entire field of bodybuilding there is none of the bodybuilders that do not have egg whites in there diet plan. This is considered as one of the eatable that is so much high in nutrition level and yet is very easy to afford. You can have your egg whites as wish as you want, and there are hundreds of recipes by which you can make your egg whites more tasty. There are many electronic gadgets that promise you to separate the yolk from egg whites, but i will advise you to use the old method of boiling them and then simply separate yolk from egg whites by your own clean hands.

2-CHICKEN BREAST

This is another food good for bodybuilders that has high level of proteins and is very much lower in fat levels. this is also very much good in taste and easy to make. it is packed with lower calories and high lean protein that is useful to shed weight and build muscle and also is high in amino acid that reduces the stress level.

3-SWEET POTATO

Only with the help of excess protein intake body cannot be made huge, you should also have a proper amount of carbohydrate level that will give enough energy to the body to perform the desired function. Sweet potato is a source of carbohydrates that do not overdoses the body and also gives enough energy. These carbs do not rest in the body and are very much active that gives instant energy, many of the bodybuilders use this as their pre workout snack.

4-ASPARAGUS

We often ignore the benefits of vegetables. the quality that makes it a important food in this list is it's water leaching quality. Asparagus have a good consistency of water that enriches the body, and keeps the body hydrated. It's a very good source of fiber that is helpful in maintaining the digestive system. Asparagus has a ability to enhance the insulin that transports glucose to the cells and hence provides energy to the entire body.

5-FISH

We always keep in our mind that we do not have to eat carbs and fat at all, but this mind set is not good for achieving huge body. we all think that the best food to eat while you are in bodybuilding is low fat food, but let me tell this is not the correct path. Fish is one of the best source of omega 3, which is a essential fatty acid that is required by the body. omega 3 is very much helpful in muscle building. Fish is a good source of beneficial proteins and fats.

6-BEANS

 This is another source of protein as well as fiber. Beans are very much high in fiber that helps to keep the digestion healthy. This is one of the food that not only provides protein to the bodybuilders but also maintains a regular and a healthy bowel movement. Beans help in the muscle growth as well as in the absorption process of other essential nutrients.

7-WHEY PROTEIN

This is not only a important food source but also very essential in bodybuilding. Yes! it is whey protein. High in protein levels and minimum fat which gives you ability to pop out your muscles. As recommended by the sports association and bodybuilding research every individual's protein intake should be around 1.0 to 1.2 grams of protein for every pound of bodyweight. So by this simple method you can calculate your protein intake.

WHEN TO EAT

Now the question arises that when we should take our meal. This has a very simple answer, distribute your whole day meals into 4-6 parts in which you may eat the food that are listed above. you just have to collect the energy from every food source and then use it in the gym to lift the iron and to build leans muscles. this is very simple concept that is followed by Mr. Olympia but on even larger level. they eat around 10 meals per day. I'm not asking you to eat that much but you can gradually start and then reach that level. By this you can keep your body fueled so that it can be used for any physical work. 

PRE-WORKOUT FOOD SOURCES

Everyone wants to build lean muscle without any fat, but let me tell you that without sufficient amount of carbs and fat you cannot achieve your goal. This is because the reason that these food material releases energy into your body which can be further used by you in the gym. So, to have enough energy to lift the iron you should have adequate amount of fats and carbs. Best pre-workout foods are:

1-Bananas- theses are one of the best pre-workout snack that contains carbohydrates which is digestible and does not create a deposit in the body. before any workout, a banana can help you keep your nutrients level high.

2-Oats-another fibrous source that releases carbohydrates slowly and maintains your energy level during workout. You can have a cup of oats thirty minutes before you hit the gym.

3-Wholegrain bread- top the wholegrain bread with jam, honey and eat it. Now you ready to go to the gym and burst out your energy. Yes, wholegrain bread is a another source of carbohydrates that you can eat before your workout.

4-Fruits- before leaving for gym have a fruit that will give your body enough amount of carbohydrates by which you can generate energy and use it.

POST-WORKOUT FOOD SOURCES

When you lifted the iron and made yourself sweat a lot, you have lost a lot of energy and your muscles needs to be build because of the stress you gave them during the workout. so, now to fulfill the body needs you must eat proper food that will provide muscle recovery and it's growth:

1-Grilled chicken- after a intense workout you need to have dish that is dense in nutrients. Grilled chicken is one of the best source of lean protein and other nutrients that will help your body muscles to recover.

2-Omelet- as already discussed that eggs have a great importance in bodybuilding. their protein content is very much high and are easy to make. they helps in aiding the muscles and is very good for their growth.

3-Salmon- this is a another food source that have protein perks and also bio active peptides that help to recover the body fast. it is also helpful in regulating insulin levels which contributes to absorb the nutrients consumed by the body.

4-Spinach sandwich- this is one of the most nutritious sandwich that can be consumed after the workout is finished. it has many benefits like boosting complexion, lowering blood pressure and curbing your appetite. it is a powerhouse to your body system.

CONCLUSION

When we need to get fit we should always keep in mind that nutrition and eating right is as important as exercising. We have to fuel our body throughout the day so that we can perform our physical task without any problem. And bodybuilding is a field in which you have to improve yourself day after day. Just follow a planned routine and carefully select the right food and supplements for yourself and without any doubt you can achieve the body you have dreamed.

WATER: MUST FOR BODYBUILDING

Hello everyone!

water have a very high importance in our lives. without the food we can live for several weeks but without water we cannot live more than 7 days. it has many significant qualities that makes it very useful for the human body. As we know that our body is mainly comprised of water. and on a average the 70 percent of human body is water. there are many other reasons for us to have water specially those who lift the iron.

1- IN EVERYDAY'S LIFE

water is very much beneficial in day to day life.
it gives us energy that we use to do work. as the constituents of water that are hydrogen and oxygen, which when took by the body is broken and released as the energy. lack of water can cause several kinds of memory problems and some people can suffer from fatigue.

2-TRANSPORTATION OF WASTE

it is a very good source of fluency that is used by the body to flush out the waste material. When you consume proteins and vitamins then the body extracts the important nutrients from it and rest is left as a residue, this residue is to be taken out from the body and in this process water is very helpful. If this waste is not excreted out from the body then it may cause many problems related to digestion and excretion system.

3- MAINTAINS METABOLISM AND DIGESTION

As we know that water is very good for the transportation of waste out from the body, and this process leads to the better digestion and metabolism functionality. when the body have enough amount of water then the food we consume is easily broken and the energy is taken out from the food which can be then utilized by the body. So, in simple words good amount of water intake makes your digestive system healthy.

4- REMOVES TOXINS AND FAT

Water is very helpful in removing the unnecessary toxins from body.According to a research it is proved that the people who have higher water levels tend to have lower fat deposits than the one's who have comparatively less water levels. it is a very easy theory which states that because of higher water level the fat does not rests in the body and is continually used and the waste is flushed out that do not gives a chance for fat deposits so, we can say that water removes fat and toxins from the body.

5- PROVIDES COOLING AND REFRESHMENT

After a intense workout you drink water and you feel refreshed and the temperature of your body goes down, this action of water is it's another benefit. Water keeps the body cool and prevents it from several problems related to rise in temperature. Experts find water more suitable than the other beverages because it does not contain added carbohydrates or sugar.

6- WEAPON AGAINST DEHYDRATION

Dehydration is a problem in which the body is totally dried out and there is very less hydration in the body cells, that definitely leaves them in very week state. this is followed by weakening of immune system and makes the body a host for disease. this problem can occur at any time due to loss of  water. So, to prevent this you should drink plenty of water and keep your body cells hydrated.

HOW MUCH WATER TO DRINK?

This is a very common question that every individual has in his/her mind, well the answer to this is very simple. According to the sports association you should drink atleast 8-12 glass of water per day. but this limit can be exceeded to 8-15 glass of water per day according to your need.

WHEN TO DRINK WATER?

Many find this question relevant to their lifestyles and so here's the answer. whenever you feel thirsty drink, and not just to wet your mouth but a lot of it. i'll suggest you that always opt for water than the beverages. for bodybuilders it is very necessary that they should drink water before, during and after the workout. this will keep the body hydrated and cool. but always keep in mind that after a workout never drink gallons of water because that may interfere with your muscle growth and cause several problems.

It is proved by the studies that the people who drink 8-12 glass of water per day are less likely to experience:

- heat strokes

- colon cancer

- obesity

- stone problems

Water has it's many benefits and i cannot count them, it improves the vitality of the skin, it fuels and hydrates our muscles tissues, and also helps the heart to pump blood with ease. so with all these benefits water can be considered as a boon to all mankind.

When we talk about bodybuilding water holds it's specific place and i will suggest each and everyone out there sweating around iron drink plenty of water to nourish your body.

introduction to bodybuilding

INTRODUCTION

Hello everyone there! bodybuilding is a art in which one's mind and body combines to form a super being that can lift 200 pounds. and believe me 200 pounds is easy to hear but heavy to lift.
Today we all are concerned about the rush in our lives and we all want to be fit in our own way, but due to high increase of stress and being busy, many of us are not able to achieve our goal. But if we are determined and dedicated to our goals we can simply achieve.

i'm not saying that you will achieve your dream body within nights but with little bit of planning and determination you can fulfill your desire to be huge and believe me, i was also one of you who started bodybuilding with nothing but a dream that one day i will have a body that other's will appreciate and after looking at me they will be inspired to do more.

when we talk about bodybuilding all we get in mind is getting huge. this mindset is very common and everyone wants it. but without any knowledge we cannot get there. this planning that i'm talking about is not related to rocket science and with little concern and drafting the layout it gets very simple.

WHAT IS BODYBUILDING

When we combine the mind and body we get the super body that all of us desire as said before. there are only two main parts that are present in bodybuilding that are 1- training  2- nutrition.

TRAINING

The first concern that everyone has is that they have to work really hard in the gym. but i say that you  should not work really that much hard but should work in a smart way. the concept of working out for hours is now scientifically denied but instead you need to workout in a well planned manner according to a particular routine.
training consists of several parts that are 1- strength training 2- cardio training 3- flexibility training
one should keep in mind that all theses training that are mentioned are not as same as the other. They all have different ways and all carry different importance to your body.
when you are opting for a training program you should keep in mind that everyone has a different body structure and different muscle formation. so, to make it easy the body types are differentiated into three main categories that are ectomorph, endomorph and mesomorph.

The ectomorph are the body types that have a thin bony structure and they have difficulty to gain muscle mass. But with planning anything is possible so don't lose your spirit.

The endomorph are the body types that have a difficulty in losing weight and thus we can say that this body type is totally different to that of ectomorph. They have high fat levels and also more muscles than the ectomorphs

The mesomorph are the body types that have good muscle fibers and do not face any difficulty to lose weight or to gain mass.
By having this knowledge you can easily select your workout routine.

NUTRITION

Next phase of bodybuilding is nutrition. to nourish your body you should take complete sets of vitamins, proteins(essentials for muscle growth) proper amount of carbohydrates and by this you can get the excess energy which can be then utilised in the gym with iron.

this is a very important factor that contributes entirely in the bodybuilding world. you should be very specific about your supplements. now a days when there is insufficient amount of nutrients in our diet then we have to opt for the supplements that are very easily available in the market and are not very expensive. With every single diet plan it is very much essential that the individual should have a plenty of water intake as it processes the enzymes and nutrients and also flushes out the waste from the body so, anyone who's into bodybuilding should drink a lot of water.

Everyone gives so much stress on nutrition because of the fact that or body is a machine and like any other machine our body also need the essential fuels(nutrients) that will be burnt by the body in order to work. when you go to gym and lift heavy iron your body changes the nutrition that are consumed by you into the fuels for working out that is converted to energy and thus you can lift the weight. so, in order to lift heavy and test your potential consume good amount of proteins, vitamins.

As said before bodybuilding is not rocket science but with continuous work and planning you can achieve what ever goals you have set. Remember if your mind can dream about it you can fulfill it.