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Tuesday, May 29, 2018

May 29, 2018

top 5 water rich food to stay hydrated.



TOP WATER RICH FOODS.
water is very important for body to stay hydrated and function properly. every person must have to drink about 4 liters of water daily. Water is a natural gift and we must take an advantage of it.

THESE ARE FEW WATER RICH FOOD.

 1:ORANGE.



Oranges are very important for a human body.
The water and fiber in oranges may promote feelings of fullness, which is helpful for keeping your appetite under control
there is 88% of water in orange .


there is 95% of water in a cucumber.
CUCUMBER are another healthy and hydrating food to include in your diet.
Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. There are only 8 calories in a half-cup (52-gram) serving, and their water content makes them very refreshing.

3:TOMATOES.

There is 94% of water in tomatoes.
One medium tomato alone provides about a half cup (118 ml) of water.
The high amount of water in tomatoes contributes to their low calorie content, with only 32 calories in a 1 cup.
.

There is 92% of water in cauliflower.

cauliflower is an excellent vegetable to include in your diet, since it is very nutritious and hydrating.
Its high water content contributes to its low number of calories, with only 25 calories per cup.
Additionally, cauliflower consists of more than 15 different vitamins and minerals.
It is quite low in calories but high in fiber and nutrients. It is also rich in vitamin C, vitamin K etc.In addition, cabbage provides glucosinolates, which are antioxidants that are thought to help protect against certain types of cancer, such as lung cancer. and many other deseases.
these are 5 top water rich foods.








May 29, 2018

how to gain weight fast.



HOW TO GAIN WEIGHT.

1: Eat four meals a day and pre and post workout. in order to gain weight you need to take more calories then the calories you burn.

2: Drink water about 4 liters a day. you need to stay hydrated in order to achive your goals. If your body is  not hydrated then your body will not function properly.

3: Take high protein diet and make sure that you are not eating junk food it is not good for your goals take a good and great food of high and good source of protein beacause your muscle need protein to recover.
4: If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.
5:If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator.
6:If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.
You don't need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.
EAT CARBS AND FAT.
Eat plenty of high carb and high fat food if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.
eat healthy carbs for gain weight
EAT ENERGY DENCE FOOD:
must eat these food it is very important.few of them are.
  • Dried fruit: Raisins, dates, prunes and others.
  • High-fat dairy: Whole milk, full-fat yogurt, cream.
  • Meat: Chicken, beef,pork, etc. 

Saturday, May 5, 2018

May 05, 2018

How to get a bigger back

How to get a bigger back.

There are many exercise for getting a big back these are the top exercises for you can do at the gym.
Exercise number 1:
Chin ups:
When you go to the gym you will see that every one trying Chin or someone helping other to do it because This is very important and very common exercise for broad back. Go slow in this exercise and do this exercise it will help you.
3 set of 12 reps.
Exercise number 2:
Seated row:
The other easy and good exercise is seated row this exercise is best for improving your posture and strengthen your back
3 set of 6 to 10 reps
Exercise number 3:
Lat pull down:
The third exercise for back is Lat pull down this exercise will target your lats it is one of the popular exercise
3 set of 10 to 12 reps
Exercise number 4:
T-bar bent over:
The other exercise for you is t bar bent over with rod in which one end fit in the corner and the weight added to the other end place the road between your legs and bent over at 45 degree grip the road and pull up and go down sloe and do 3 sets of 12 reps of this exercise.
Do these 4 exercises and get the results.


Wednesday, May 2, 2018

May 02, 2018

Top 7 Muscle Building Supplements

Should I Just Eat Protein?

Protein, protein… protein!
Just because protein is known to contribute to the growth and development of muscle mass, it does not mean that other essential macro nutrients should be forgotten about.

Carbohydrates

These play an essential role in providing energy and replenishing the muscles glycogen stores – both of which are vital if you want to continue hitting it hard in the gym and growing your muscles.

Healthy Fats

Nuts, seeds and fatty fish are essential for providing omega 3, which offers a range of benefits from joint care and weight loss to normal functioning of hormones.


Supplements

If you’re determined to maximise your muscle growth then your shopping list should contain sports supplements.
Supplements should not replace real food but should be used to aid your diet and training goals. Sports supplements are most useful in situations such as:
 When you’re struggling to eat enough protein/calories
 Every time you need to recover quickly
 To keep you going between meals if you’re running on a tight schedule
Below is the information you need to discover the 7 best supplements for muscle gain that will give you the helping-hand you need to experience muscle gains like you’ve never seen before.

#1 Whey protein

Proteins are needed to build muscle mass the same way bricks are needed to build a house.
Whey protein differs from your usual protein sources, whereby scientific studies have shown whey protein is the fastest absorbing protein available and the best protein source to help muscles recover, thereby supporting muscle gain.
GOLD STANDARD WHEY PROTEIN
GOLD STANDARD WHEY PROTEIN

Whey protein is separated during the cheese-making process. Think about the cheese without its less interesting parts (lactose and fat). Besides having a low fat and carbohydrate content, whey protein contains high concentrations of essential amino acids, especially BCAAs (branched chain amino acids), which are known to play an essential role in muscle growth.
Studies show that people who have whey protein before and/or right after workout are able to put on muscle mass faster than those who don’t supplement. So, next time you go to the gym remember to bring a whey protein shake with you.


#2 BCAAs

Proteins are made up from small chains of amino acids. BCAAs stands for branched-chain amino acids and they made up roughly 20% of muscle proteins. This number alone shows their importance for muscle growth.
BCAAs are composed of leucine, isoleucine and valine. Together they are responsible for activating muscle protein synthesis, which is the process by which the body makes new proteins and repairs muscle fibres. Without an adequate supply of BCAAs, the body won’t be able to fully repair damaged fibres which in turn will impair muscle growth
BCAA POWDER
BCAA POWDER
.
Furthermore, research shows that having BCAAs before and after workout can delay muscle fatigue and speed up recovery.


#3 Creatine – Performance

Creatine can either be obtained through food sources such as meat and fish or produced by the body.
It’s stored in skeletal muscle as phosphocreatine to be used to generate ATP, the body’s source of energy.
CREATINE POWDER
CREATINE POWDER
Much research has been conducted on creatine and it has repeatedly proven itself very helpful in boosting sports performance in a wide range of sports. Although creatine’s benefits can be felt in any kind of exercise, it’s more useful in short-term activities requiring great amounts of energy.
Creatine supplementation is a must for gym goers. It will increase the number of repetitions you’ll be able to complete as well as the weight lifted, which in turn will allow for bigger muscle growth. Natural, effective and, the most important, completely safe.


#4 ZMA – Sweet Dreams

ZMA is a powerful combination of zinc, magnesium and vitamin B6. Zinc and magnesium are known to have crucial roles on hormone regulation. Studies conducted on people with zinc and magnesium deficiency have shown that ZMA can have a major impact on muscle-building hormones such as testosterone and IGF-1.
ZMA DIETARY SUPPLEMENT
ZMA DIETARY SUPPLEMENT
Due to its science-based formulation, ZMA has been proven to be an easy way to balance zinc and magnesium levels, thus helping gym goers and athletes in general to perform better in their workouts.
Zinc and magnesium also play a role in regulating sleep patterns. If your zinc and magnesium levels are below adequate, your sleep quality will be poor, which in turn will affect muscle recovery as the body’s recovery process happens mainly during rest. ZMA eases your mind and helps you get a decent sleep night.


#5 Tribulus – Hormone Booster

Tribulus Terrestris is considered by many as the number one natural hormone booster.
Tribulus Terrestris grows in some tropical and temperate regions of southern Europe and Asia and has long been a part of traditional Chinese and Indian medicine.
TRIBULUS HORMONE BOOSTER
TRIBULUS HORMONE BOOSTER
Research shows that the extract of this plant can help regulate hormone levels which will directly impact muscle mass and sports performance. To top it off, it has also been shown to have aphrodisiac activity…
Make sure you buy a tribulus terrestris supplement containing at least 40% of saponins which are the active ingredient in this plant. The higher the saponin content, the greater the benefits will be.

#6 Citrulline Malate

Citrulline malate is, perhaps, one of the most underrated supplements available on the market. Although it doesn’t enjoy the popularity of supplements such as creatine or BCAAs, clinical trials have constantly proven it to be a powerful resource for athletes undergoing intensive preparation.
CITRULLINE DIETARY SUPPLEMENT
CITRULLINE DIETARY SUPPLEMENT
At a glance, it seems to be a modest ingredient – a mere combination of a non-essential amino acid (citrulline) and a compound found in apples (malate). However, it can have a major impact on sports performance and even help you gain muscle.
Citrulline is a precursor of nitric oxide. Nitric oxide increases vasodilation which favours oxygen delivery. An increased oxygen delivery means that your muscles will be able to exercise for longer. This is a very good thing from a muscle growth perspective. The more you train, the more your muscles will grow.
Supplementation with citrulline malate can help increase muscle’s oxygen uptake, ATP synthesis and significantly reduce fatigue. These effects have been confirmed through several scientific studies conducted in athletes.


#7 Weight Gainer

Gainers are excellent supplements for hardgainers, who tend to struggle to gain weight due to having fast metabolisms.
People with fast metabolisms burn calories at a higher rate, making it difficult to have spare calories to put on muscle mass.
MASS GAINER
MASS GAINER
Gainers are designed to help people achieve the calorie surplus necessary to gain muscle mass and weight. They are composed of high biological value proteins, essential amino acids, simple and complex carbohydrates and vitamins and minerals.
If you were blessed with a fast metabolism by genetics, mass gainers can help compensate for your natural high calorie expenditure and set you on the right path to muscle growth.
May 02, 2018

Training Workout For Beginners

Beginner Weight/Strength Training Workout

Beginner Workout
1
Running, Treadmill
1 set, 5-10 minutes
2
Leg Press
1 set
3
Lying Leg Curls
1 set
4
Wide-Grip Lat Pulldown
1 set
5
Butterfly
1 set
6
Triceps Pushdown - Rope Attachment
1 set
7
Machine Bicep Curl
1 set
8
Machine Shoulder (Military) Press
1 set
9
Ab Crunch Machine
1 set
10
Air Bike
1 set


Guidelines For This Workout
This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.
You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.
Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.
  • Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.
  • Take one day off from weight training between each workout.
  • For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.
  • For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.
  • It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.
  • Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.
Training Tips
A few tips to make your new training program work for you more effectively:
  • Stay hydrated! Be sure to drink at least the minimum USDA recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room. Drink a lot of water during your workout as well.
  • Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.
  • If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together.

May 02, 2018

How Important Is Cardio For Your Health?

IMPORTANCE OF CARDIO
IMPORTANCE OF CARDIO
With regards to your cardio wellbeing, it truly is an 'utilization it or lose it' situation, with unlimited advantages in the event that you do try to remain in the 'utilization it' classification – and a considerable measure of drawbacks to your wellbeing and vitality levels on the off chance that you let yourself 'lose it'. Here are Libby's 5 most loved cardio exercises, in addition to her most loved applications to enable you to get your cardio settle!
Reliably taking a shot at your cardio wellness implies your heart and lungs will be more advantageous, more grounded and more proficient, bringing about more vitality, mental concentration, better flow and resistance, a more positive mental state, and also a slimmer waistline. Not awful to put one foot before the other, isn't that so?
In any case, imagine a scenario where you're one of those individuals who just abhors running, the rec center, and fundamentally every one of those 'wellness y' things and spots. Never fear! There are some simple approaches to keep your cardiovascular framework glad and solid, without an excessive amount of exertion and paying little mind to what you jump at the chance to do.

Here are five of my most loved cardio exercise approaches, for every single distinctive sort of individuals, inclinations and wellness levels.
Attempt a couple on for measure, see what fits, and receive the rewards!

The Basics

The least demanding approach to begin assembling a base is to go for 20 minutes each day of one of the fundamental mainstays of cardio, such as running, strolling, swimming, cycling, paddling, moving, boxing or skipping. In any event, get your hands on a gadget that tallies your means (attempt the Apple Watch, Fitbit or the Jawbone UP) and go for 10,000 stages every day – take the stairs all the more regularly, stroll around the workplace while you accept calls, do anything you can to continue moving however much as could be expected.

Bodyweight Blast

This is one of my most loved approaches to fuse cardio flawlessly into a bustling day, regardless of what the climate is doing. Basic pick five fundamental activities you can truly do ideal alongside your bed or in your parlor, at that point finish every one of them for 45 seconds, with a 15-second break in the middle of, for 3-4 adjusts altogether. Utilize straightforward activities like squats, push-ups, turn around lurches, board columns, star bounces, in addition to one higher force work out, similar to high knees, burpees or horizontal skaters.

Hit It

On the off chance that you have Spotify, look into "Tabata" and you'll locate a ton of music tracks that will exclude you in and of 20 seconds work time, trailed by 10 seconds of rest, rehashed ceaselessly for 4 minutes (you can likewise simply time this yourself with a stopwatch). Tabata is deductively turned out to be a standout amongst the best strategies to support cardio wellbeing, in the briefest timeframe. The objective is to pick an activity and work super rigid at it in every 20-second exertion, at that point rest in the 10-second respites. At the point when your 4-minute set finishes, take an entire moment to regain some composure before doing everything again with another activity, finishing somewhere in the range of 1-4 gathers all together. Ensure you warm up legitimately in the first place, at that point attempt a couple of my most loved Tabata works out: high knee runs, star hops, squat hops, thrust bounces, burpees, quick push-ups, mountain climbers, bike crunches, informal sparring, quick skipping, horizontal transport runs, short dashes, butt kicks, quick squats, strolling rushes.

Blend and Match Circuits: Bounce, Lift, Box, Climb, Push

Blending a couple of various exercise styles together in a circuit-style exercise is an unbelievably successful approach to help cardio wellbeing, as it challenges your body through numerous one of a kind development designs, compelling your cardio framework to work truly viably at coursing oxygen to each new body part being utilized. Pick six activities that test your body in one of a kind ways, at that point do them consecutive, for one moment each and with insignificant rest between them. A case of a blend and-match circuit may be: Dumbbell squats, boxing or skipping, stair ascensions or sled pushes, pull-ups, pot chime swings and dashes. Another approach that has a similar result is to pick two activities that work diverse parts of the body, similar to squats and push-ups, at that point complete 10 reiterations of each, trailed by 9 of every, at that point 8/7/6… the distance down to one rep of each.
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Tuesday, May 1, 2018

May 01, 2018

High Protein Food For Weight Loss

High protein foods for weight loss

Black beans as high protein food for weight loss.
Black beans are an affordable source of plant protein.
High protein foods for weight loss include:
1. Black beans
Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
2. Lima beans
Some Lima beans offer about 21 grams (g) of protein per 100 g serving.
3. Corn
Yellow corn has about 15.6 g of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.
4. Salmon
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
5. Potatoes
Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 g of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.
6. Broccoli
One cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.
7. Cauliflower
Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
8. Chinese cabbage
Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants.
9. Eggs
Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
10. Beef
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.