Cant Gain Weight ?

Posted on December 1, 2010 by admin

Are you really skinny? And no matter what you eat you just can’t gain weight? Well this could answer all your prayers. Try a weight gaining supplement to gain all those extra calories. Hard gainers are those who don’t gain weight or muscle easily. Though they are rare and mostly no person belongs to one particular body type. But for all those who have been having a tough time all their lives to have a decent waist size and fit into clothes from the adult section, should try this for sure. This would help you to gain muscle really fast. there are many such supplements to choose from but to make an informed decision it’s best to first know the quality of the protein that is to be taken. That depends on how well your body gets these proteins and fats and how well it uses them which mainly depends on a factor called the “biological value”. It’s advised to check the contents of the weight gainer before you start consuming it. it should have a well balanced proportion of all the contents. Like, if there if more sugar in the supplement it would result in headaches, drowsiness, irritation etc as the insulin level in your body would go up.

It’s best to check the nutrition level of the gainer, 30 to 60 grams of fat will suffice. People generally concentrate more on consuming fats in order to gain weight but what they forget is that an equal or more amounts of carbohydrates and proteins are needed for better absorption of all the nutrients. Fats of course are a calorie bank but the other two are also very important. This is a rule that you need twice as much protein as fats and twice as much carbohydrate as proteins.

So choose your weight gaining supplement wisely. Also proper workouts, weight training, and a balanced diet with all the nutrients are very essential for any body type. In this case if you have to gain weight a little adjustment can be made to suit your needs and it would also be a good decision to take proper consultation from a dietitian or your trainer if you are making a choice to incorporate supplements in your daily diet. Many people in order to gain weight resort to other methods like taking steroids or drugs. But more often than not all they face is disappointment, also these unadvised methods take a toll on your health and any growth of your body would be redundant. So beware of cheap supplements and making a wrong choice.

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Body Building tips for Beginners

Posted on December 1, 2010 by admin

Seeing big muscular men, all other men start wondering and wishing what if they had a body just like there’s. Of course you can get it, but being a beginner in the bodybuilding world requires a different training schedule and a lot of patience. Here are some bodybuilding tips for beginners to help them get that awesome body and also make them aware about some dos and dont’s of bodybuilding so as to guide them in a proper direction.

HAVE PATIENCE

A beginner’s workout requires a lot of discipline, being consistent and a lot of patience as it needs a lot of time. You would not have the body you have been dreaming of for years in a week. You can only build that amount of muscle in your body as your body permits. But you don’t have worry as in the first few months you would be able to notice some visual changes in your body. This is indeed good news for all beginners.

GIVE TIME TO RECOVER

Muscles need time to grow. This will not happen if you’re at the gym all the time. Your body needs to rest and relax and recover from your strenuous workout sessions, only then will your muscles get a chance to grow. The basic requirement is getting a good sleep for 7-8 hours a day. This is the time when your body is at its best to relax and your body will be able to make all those changes that you want to see. Your natural growth hormones will be kicking at their best during this time.

NEVER GO ON IMPRESSING ANYONE

Looking at people with great bodies in the gym will give you that ego boost and you might do something that would make you look rather stupid. So before entering the gym leave your ego aside and do your workout according to your capacity and body. Beginners specially need to be careful as their bodies are not yet accustomed to your new training regime, so always start with lifting less weight but do them with perfection and just don’t go on numbers. Put in your best and you will see the best results.

STICK TO THE BASICS AT FIRST

It’s best for those who are trying their hands on bodybuilding for the first time to stick to the basics when they start. There is absolutely no point in doing complicated exercises when you are not even clear about the basics and about your bodies’ capacity.  You should not get carried away. The intelligent thing to do would be to start at a slow pace and then increase the frequency of your workout and indulge in complicated exercises, only after you have seen and know how your body is responding. When you see the results that are when you know you are going the right way!

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3 Steps away to bigger biceps

Posted on December 1, 2010 by admin

Men have always been fascinated with big biceps; every man wants to have them. They can be easily flaunted and let’s face it almost all women love men with big biceps. So if you still haven’t gotten yours to flaunt then you could get those muscles with these three easy steps.

STEP 1

Since arm muscles are used while working out other muscle groups in a workout they tend to be over trained. Biceps are smaller muscles and don’t require a strenuous working out routine. Doing more in no way would help you get those extra curves, so it’s better to just stick to going your workout for your arms once a week and giving them all that time to recover as it’s seen that muscles grow faster when they are at rest.

STEP 2

During your workout, stretch your arm fully before a repetition. No doubt this makes the workout difficult but will give you the needed results. Also increase your range of motion of your workout. For your biceps to grow fully you would have to increase there fullest potential to grow and that can be done by concentrating on all muscle fibers. Extend your arm fully before starting each repetition in your workout.

STEP 3

In order to get those big biceps you will have to expand the capacity of your biceps so that they can get room to grow. This can be done, while you are working out on your biceps, with every curl when your bicep has reached its peak, just don’t stop and relax your muscle but rather give in that extra pump and squeeze your muscle hard enough for a few extra seconds. This would increase the blood flow in that area while also increasing the flow of water and other fluids in that region. This would expand the muscle cells in the biceps giving them more and more room to expand. By doing this you would be pre-programming them for growth.

With these 3 easy steps you would be able to flaunt for big biceps. Also with time you should decrease your weight with which you train as over exerting your muscles over time will definitely not help you get the desired results quicker. Take bodybuilding supplements with your workout according to your requirement. This will not only give you that extra energy but also help you in your workout and achieve your aim.

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Change Your Body Type

Posted on December 1, 2010 by admin

Many of us are not satisfied with our body structure. Either it’s lean or broad structured. But with a proper training regime and nutrition’s you can change your body type to a certain extent and get that desired figure. Rest is up to your genes.

There are mainly 3 types of body types-

ECTOMORPH- the hard gainer

MESOMORPH- the genetically gifted

ENDOMORPH- the big-boned

We rarely see people belonging to any one specific body type most of the people are an amalgamation of these, possessing certain different qualities. The most commonly found body type is that of an endomorph which is discussed in detail.

ENDOMORPH

They are people who have a wide bone structure, large, they have a round and soft body with slow metabolism. They gain weight easily but losing fat at that rate is a difficulty. They store body fat and in order to lose weight it is this body fat that needs to be reduced. Such people should follow a proper training schedule at least 6 days a week with weight training being a priority. They should do frequent cardio exercises in order to speed up the fat loss. Cycling and interval training can be followed.

Diet is an important aspect and an endomorph should eat small and frequent meals avoiding complex carbohydrates keeping in mind that carbohydrates are needed so one should not totally quit them. It’s highly important not to skip meals as this is one of the main reasons to gain weight more rapidly. Fat intake has to be decreases and to kept at a minimum of 20%. incorporating a healthy diet which includes a lot of green vegetables and fruits will help in giving you that much needed strength and also help repair tissues. Eating small meals keeps up the metabolism rate high which is essential in losing fat as, if you skip meals it would only bring your metabolism rate down which restricts the continuous process of burning calories.

It’s best to know your body type before adopting any exercise or diet routine. Once you have done it then you can keep making adjustments in your regime and see the results like you want them to be. If you are unaware of how to go about it then it would be best to consult a well known trainer and nutritionist who would be able to guide you well and give you personal attention, leaving no room for error. Besides weight training and diet various bodybuilding supplements can be taken keeping in mind your body type and body requirement.

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Health News

Posted on December 1, 2010 by admin

TEA

Had a hectic day? Put your kettle on fire and pamper yourself with with a cup of pure harmless tea.

Tea is fat-free and has many disease fighting agents also it has the power to calm your anxious mind. A study was conducted where two individuals with the same level of stress, where one was made to have tea and the other was given water. It was seen that the person who was given tea was more relaxed as compared to the man who was given water to sip. But the only health way of having tea without adding any extra calories is having it without milk and sugar! Green tea is now a days being increasingly used to burn calories. It sure is a healthy way to cut down fat.

LAUGHTER

It’s an age old saying that laughter is the best medicine, specially if your in a bad mood. Well researchers have found out what is the real deal behind this. According to them, the whole idea and thought of figuring out the main point or punchline behind the joke keeps our mind off the thing that is troubling us. As our mind gets diverted,this is what really helps in improving our mood.

HOW TO KEEP YOURSELF ENERGIZED

Ever noticed that mid day is the time when our energy levels drop and it’s when we are totally devoid of any energy and sometimes we even feel light headed.. That can be over come by eating rite, that is eating complex carbs like brown rice, beans, grain bread, etc as they take a long time to digest and in this way keep on supplying our body with the needed energy keeping us fresh and on our toes throughout the day. Apart from that tofu, eggs, fish, skinless chicken are good sources of protein that give our lunch that long lasting power and essential fats from nuts like walnuts, olive oil help in absorbing vitamins like A, C and E while giving us the feeling of fullness.

HAVE SOMETHING SWEET WITHOUT ADDING CALORIES

Are you having a craving for something sweet and your worried about the extra calories? There’s no need to worry, we have a solution for your sweet tooth. Try grilling fruits like pears, pineapples, apples with some honey and fat-free yoghurt according to your serving. This snack gives you a lot of satisfaction, at the same time providing your body with the essential nutrients like protein and fruit-fiber. It surely  is satiating and fulfills your sweet craving without piling on the pounds.

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Fitness Myths

Posted on December 1, 2010 by admin

Experts have varied opinions on exercises, nutritional intake, etc. often we get puzzled listening to so many things and end up following nothing. It’s best to go through facts before incorporating it into your daily routine. Vital information is often loaded with myths. In this particular article we talk about certain myths related to fitness.

MYTH NO. 1

IF YOU STOP WORKING OUT, YOUR MUSCLES WILL TURN INTO FAT.

It’s a known scientific fact that muscles and fat are two different tissues and one cannot convert into another. If you stop exercising and carry on eating your normal daily diet, the level of fat will increase in your body and you would lose that crucial muscle mass making your loose bits bulge.

MYTH NO. 2

SWIMMING IS THE BEST WORKOUT FOR WEIGHT LOSS

Swimming is indeed a good exercise for your whole body also it’s an amazing recreational activity especially for all those who are water babies (having immense love for water). It helps in increasing your endurance and improves the lung capacity, tones the body and maintains weight. But at the same time there are certain other exercises which help in accomplishing the same like yoga. For seriously losing weight exercising on ground is more beneficial as it helps you to burn more calories as your body has a high metabolism rate whereas while swimming your body always stays cool. Hence, not giving similar results.

MYTH NO. 3

IF YOU WORKOUT REGULARLY, YOU CAN INCREASE LONGEVITY OF YOUR LIFE

Yes, it’s true that exercising regularly will help you have a healthier lifestyle. It helps you increase your stamina, weight, and metabolism. This will keep you fit even as you grow old but it’s not necessary you would life longer. The average life span of a human is limited. But a good fitness regime does help you be in a good shape even while you’re growing old.

MYTH NO. 4

ANY EXERCISE IS GOOD EXERCISE

People often believe that no matter what exercise they do, it would prove beneficial to them, that can be said about aerobic or strength training but following random exercises could seriously damage your back, knee, you could sprain your ankle or your wrist if you don’t do it properly and initially under proper guidance. Also working out on machines is not always safe if it’s not done correctly. For that you need a certified personal trainer who can guide you in the gym.

MYTH NO. 5

IF YOU SWEAT, IT MEANS YOU HAVE REALLY WORKED OUT.

Sweat is not a sign of the amount of calories you have burned. Sweating is just a body mechanism which it does to cool itself down, maintaining the temperature. The heart rate reading is a better and accurate indication of the amount of calories you have burnt. Muscles become sore when you start working out but again it does not indicate that you have worked out less or more or what is going to be the amount of weight loss.

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Bodybuilding Myths

Posted on November 19, 2010 by admin

We have come across many myths related to bodybuilding. Many of us have been misled by these myths and so many of us have forbidden ourselves to go to the gym.

Myth number 1.Many of us have gone through innumerable bodybuilding magazines. They inspire many but at the same time misled many as well. And one thing that is generally struck in everyone’s mind is that if they train like a bodybuilder they would become one themselves. This however is not true. Many magazines print such nonsense thinking it would encourage people to follow bodybuilding. Even if your trainer is a champion of the bodybuilding world, it does not mean that following his training schedule will make you look like him. This is not relevant for average people who are not genetically gifted. Such magazines give training tips that would make you over stressed and will cause serious injuries. So always make sure that you take proper guidance from an authorized trainer about what type of workout you should follow, keeping in consideration your body.

Myth number 2. Never get lured about special vitamins and drugs that would help you get that muscular body. Not all drugs and medicines are medically certified and have desired effect on the body. Especially advertisements about random drugs should not be paid much heed. Only after you have done your research and consulted your doctor about certain medicines or steroids, should they be taken by you. There are supplements and other training drugs that have no adverse effect on the body, but one should be absolutely sure before taking them.

Myth number 3. Do the correct workout. Always breath in and out during weight lifting exercises, never hold your breath while lifting weights. Also straining your muscles or giving them that extra pump, by making them contract and intense would make them feel tighter. But it is no necessary that it would help your muscles to grow or get that extra lump in a shorter time. By over stressing your muscles you strain them and not grow them. Body building is art that would reap results only if done correctly. Your muscles need time to recover from the workout. It is always seen that muscles tend to grow more and show results when they are not being trained. Incorporate healthy bodybuilding supplements in your diet with your workout and have a healthy diet to get those results.

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Flaxseeds- a mystery

Posted on November 19, 2010 by admin

Humans since the beginning of civilization have consumed flaxseed. It’s various nutritional benefits are know to us but still for many it’s a mystery. Flaxseeds have started gaining popularity in recent times in the nutritional world. Here are some benefits of flaxseed for our body.

  1. Flaxseeds help in lowering cholesterol levels thereby reducing the risk of heart diseases considerably. It also protects us against high blood pressure and chest pain. It helps in promoting cardiovascular health.
  2. It helps in preventing gallstones, constipation, and hemorrhoids. As they are high in fiber, flaxseeds help in the passage of stool and relive us of constipation. It also helps in the prevention of gallstones and even dissolves existing stones.
  3. Flaxseeds are known for their skin healing powers. It has over all skin smoothing properties. It promotes healthy nails and hair.
  4. People suffering from sever diabetes should consume flaxseed as it reduces the severity of diabetes since it stabilizes blood sugar levels.
  5. Eating the right kind of fat gives your body a better chance of storing the right quantity of fats. Flaxseeds are helpful in slimming as they contain essential fatty acids that increase the body’s metabolic rate. This helps in burning unhealthy and excessive fats.
  6. It increases the stamina and energy levels in the body. Muscle fatigue can be over come in a shorter time with the intake of flaxseed. It accelerates the healing process.
  7. One of the important benefits of flaxseed discovered in recent times is its role in reducing the risk of cancer. It protects against breast, prostate and skin cancer. The negative effects of aging can also be kept at bay by eating flaxseeds.
  8. Symptoms of menopause, menstrual cramps and infertility among females can be treated with flaxseed. It also helps in improving any hormonal imbalance in the body like the estrogen-progesterone ratio. This is beneficial during the menstrual cycle and also while going through menopause, women can be relieved of hot flashes and other fertility problems.
  9. Flaxseeds are not only beneficial to cure infertility among women but also men. It helps in keeping the sperm healthy.

10. Incorporate flaxseed in your daily diet. You could sprinkle it on your food or you could use it while cooking food or bake it. There are various supplements available in the market that supplies vitamins of flaxseed oil. The daily recommended dose for most people is 25 to 30 grams a day or the recommended dose of supplements or flaxseed oil.

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Workout- do’s and don’ts

Posted on November 18, 2010 by admin

We put a lot of pressure on our body and our muscles need time to adjust to the demands placed on them during a workout. Warming up the body before any exercise is very essential, as this makes them more flexible which in turns results in a better workout. Many of us don’t pay so much attention to warming up before starting our daily exercise regime. This is where we go wrong and strain out bodies more than necessary. This also increases the chances of an injury.  Like warming up, cooling down after exercising is also very important. This way we can relax our muscles, lower the heart rate and it relieves our body from any kind of stress that it might have faced during the workout. Cooling down the body would make you feel better after the workout immediately and also when you wake up the next morning. Certain things should be kept in mind after and during the workout.

  1. Don’t jump into the sauna or hot tub immediately after the workout. The temperature of the body is already high after a workout and the temperatures of saunas can be detrimental to the body. In order to get your heart rate back to normal you need to re-circulate the blood to your organs. Which can be done only by cooling down your body, either by allowing the heart rate to come back to normal on its own or you could try a cool shower.
  2. Never hold your breath while lifting weights. This increases the blood pressure, causing dizziness, lightheadedness, hernia, heart attack or stroke. To avoid creating such immense pressure, inhale and exhale with each repetition while exercising. Breathe naturally during cardiovascular exercise.
  3. Our body needs 8 ounces of water while workout in order to replace water loss. Never torture you body by not taking in water and take fluids immediately. Also avoid alcohol or caffeine when exercising as they have a tendency to dehydrate your body.
  4. Listen to your body always. Never push your heart to the maximum limit during a cardiovascular workout as this overstresses the heart and lungs.
  5. Get a medical check up prior to beginning your workout regime.  Especially if you are older than 45 or have any illness like high blood pressure, high cholesterol etc, its best to consult your doctor before hitting the gym. Be aware of your condition and follow proper guidelines.
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13 Ways to Get Fabulous Abs

Posted on November 18, 2010 by admin

All of us at some point or the other have dreamed of having killer abs. we have gone to the gym at that very instance, telling our personal trainer to wave a magic wand and get those curves with the blink of an eye. Here are 13 ways to get abs that would make any jaw drop.

  1. To get your waist line into proper shape, cut back on the sugar consumption. This makes a lot of difference on your waistline.
  2. Keep yourselves at arm’s length from all types of junk food, as they contain salts that in no way help in enhancing your figure.
  3. Start eating healthy. Incorporate fruits and nuts in your daily diet as they contain nutrients that are essential and healthy for your body.
  4. Start with 30 minutes of aerobic exercises especially for your abs.  You could do them 5 days a week.
  5. Every exercise is not a good exercise. So before you start your workout make sure that you learn the right techniques first to get the desired results.
  6. Often while working out people emphasize on full complete crunches as they believe they give better results. But on the other hand half crunches are much more effective.
  7. Sit-ups should be done by crossing your hands on your chest rather than holding your neck as there are greater chances of spraining your neck this way. Also they should be done the right way making sure that your neck is in line with your torso.
  8. While doing your workout, make sure that all exercises are done properly and with slow movements.  Rushing your workout will cause you more harm than good.
  9. By watching workout videos specific to your workout you can incorporate a variety of lower and upper abs exercises in your workout. This will make it fun.

10. Rest is essential for the body. Give a break between repetitions of about 20 to 40 seconds.

11. Increase the intensity of your exercise. This will build your stamina. Breath right to get the desired results and always concentrate on your breathing.

12. For better results, combine your workout of other body parts with your abs. keep your knees and legs bent instead of stretching them straight.

13. Put an end to the myth that working out your abs strains your lower back. Rather it strengthens your lower back, automatically alleviating any lower back problems.

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