WHAT MAKES THE MUSCLE GROW?
THE LAST THREE OR FOUR REPS IS WHAT MAKES THE MUSCLE GROW. THIS AREA OF PAIN DIVIDES A CHAMPION FROM SOMEONE WHO IS NOT A CHAMPION.
ARNOLD SCHWARZENEGGER.
SEVEN-TIME MR. OLYMPIA
Friday, August 14, 2020
Wednesday, August 12, 2020
Carbs benefits and disadvantages
Carbs Benefits Drawbacks
> Quick Boost of Energy
> Addictive (Especially Sugar) > Can Increase Testosterone > Can spike blood sugar
> Vegetables have them
> Most fiber sources have them
> Insulin Release (Anti-Catabolic)
> Serotonin Release (Happy Hormone)
> Lowers Cortisol (Stress Hormone)
> Raises Thyroid (Increasing Metabolism)
> ' Delicious
> Insulin Release (Long Term Insensitivity and Diabetes)
> Stimulates appetite
Often Empty Calories
Saturday, August 8, 2020
Best 5 lines by APJ Abdul Kalam
Speak 5 lines to YOURSELF Every Morning:
1. I am the Best
2. I can do it.
3. God is always with me.
4. I am a winner.
5. Today is my day.
Dr. A.P.J. Abdul Kalam
Causes of obesity
DID YOU KNOW?
Instant noodles are linked to obesity, inflammation, Alzheimer's and Parkinson's?
In addition to the high amount of TBHQ, it contains monosodium glutamate, which Causes obesity, various degrees of brain damage and dysfunction, and potentially trigger Parkinson's disease, Alzheimer's disease, chronic inflamm
ation, etc.
25 day workout plans
25 day workout plans
Weights
Cycling
Burpees
Cardio
Leg Day
Cardio
Boot
Camp
Workout Outdoors
Jump Rope
Arm Day
Workout Indoors
Yoga
Evening Workout
Jumping Jacks
Plank
Morning Workout
Pilates
Workout with Someone
Rowing
Crunches
Workout Alone
Running
Strength
Treadmill
Lifting
HOW TO LOSE FAT NOT MUSCLE
HOW TO LOSE FAT NOT MUSCLE
FOCUS ON THIS
SLIGHT CALORIE DEFICIT ADEQUATE PROTEIN
200-500 below maintenance
HUGE CALORIE DEFICIT
800-1500 calories/day
0.9-1.1 g/lb of BW
LIFT HEAVY WEIGHTS
Try to maintain strength
AVOID THIS!
EXCESSIVE CARDIO NO NO NO
AVOIDING LIFTING
Not maintaining strength
25 day workout plans
25 day workout plans
Weights
Cycling
Burpees
Cardio
Leg Day
Cardio
Boot
Camp
Workout Outdoors
Jump Rope
Arm Day
Workout Indoors
Yoga
Evening Workout
Jumping Jacks
Plank
Morning Workout
Pilates
Workout with Someone
Rowing
Crunches
Workout Alone
Running
Strength
Treadmill
Lifting
Basic exercises for core
Basic exercises for core
LEG RAISES
PLANKS
JACK KNIVES
SIT UPS
REVERSE CRUNCH
RUSSIAN TWIST
FLUTTER KICKS
ANKLE TAPS
HOLLOW HOLD
Health Facts For You healthy tips
Some Important Health Facts For You
healthy tips
An Apple a Day, No Doctors
1 glass milk a Day, No Bone Problems
5 almonds a Day, No Cancer
4 dates a Day, healthy tips No weakness
healthy tips
1 Lemon a Day, No Fat
HOW TO EAT THE RIGHT AMOUNT FOR YOUR GOALS
* HOW TO EAT THE RIGHT AMOUNT FOR YOUR GOALS
Tor 2 palm-sized portions of protein to any meal
This should add up to to do partition per day
2 or 3 fist-sized portions of veggies at any meal
This should add up to 6-8 total partitions per day
1 or 2 thumbs of healthy fats at any meal
The should add up taX tatat partitions per day
3 cupped handfuls of carbohydrates at any meal
This scutir add up to 9 lotai portions per dox
FOR EXAMPLE:
• Plain / Greek yogurt . Fish
• Poultry · Eggs
FOR EXAMPLE
• Cucumber • Peppers Spinach • Broccoli
FOR EXAMPLE:
• Avocado • Cashews • Extra-virgin olive oil • Peanut butter
FOR EXAMPLE:
• Rice
Beans & lentils
. Grapes • Melons
Fat loss and muscle Gain diet plan
FAT LOSS
422 Calories
Ingredients:
150 Grams Chicken Breast 200 Grams Bell Peppers 100 Grams Asparagus 100 Grams Sweet Potato
P:51 C:38 F: 7
MUSCLE GAIN
959 Calories
Ingredients:
150 Grams Chicken Breast 200 Grams Bell Peppers 100 Grams Asparagus 175 Grams Basmati Rice
P:61 C: 157 F:7
Different Protein Sources
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram; in contrast, lipids provide 9 kcal (37 kJ) per gram.
Source Wikipedia
PROTEIN SOURCES
1) ANIMAL PROTEIN
Chicken
Salmon
Milk
Beef
Eggs
GREEK YOGHURT
Yoghurt
2) Vegan Protein
Tofu
Beans
Lentils
Quinoa
Chickpeas
Soy
PROTEIN SUPPLEMENTS
CASEIN
Casein
100% WHEY CONCENTRATE
Whey Concentrate
SOY
Soy
WHEY
Whey
100% HYDRO
Hydro
PROTEIN
Plant
How Many Sets & Reps Should You Do?
How Many Sets & Reps Should You Do?
Hypertrophy
7-12 reps
3-5 sets
1-2 mins rest
Strength
1-6 reps
3-5 sets
2-5 mins rest
Endurance
12-AMRAP reps
2-3 sets
<70 sec rest
Sample breakfast after your workout
Sample Breakfast
- 3 whole eggs (salt, cumin)
-20g maasdam cheese
- 1 cupped hand oats SCOOP choco whey 15g peanut butter
- 1 fist spinach
Cardio in just 20 mins for fat burning
HOME EXERCISE FOR CARDIO in Just 20 Mins
Burpee (30 Seconds)
Mountain Climbing (30 Seconds)
Push-up (30 Seconds)
High Knees (30 Seconds)
Squat (30 Seconds)
V-Sit ups (30 Seconds)
Training time 3 mins, Test 1 minute 4 (3+1) min full circuit of 5 sets, Total = 20 Mins
Friday, August 7, 2020
How to plan a diet,Basics that a dietician would suggest
THE BASICS OF PORTION SIZING
A portion of protein = 1 palm
A portion of carbs = 1 cupped hand
A portion of vegetables = 1 fist
A portion of fats = 1 thumb
You don't need to count calories to get the right portion for your goals.
INSTEAD, JUST YOUR HAND TO MEASURE.
Never Skip leg day
Skipping leg day makes it harder to build muscle
According to some studies, training your lower body muscles can help speed up the release of growth hormones and testosterone because of the sheer size of the muscles. Leg day, therefore, helps to create an anabolic environment.Haldi or Turmeric milk benefits
HALDI MILK
Key Ingredients Are Loaded With Antioxidants Help Reduce Inflammation and Joint Pain Improve Memory and Brain Function Curcumin in Turmeric Improve Mood Protect Against Heart Disease Lower Blood Sugar Levels Reduce Your Risk of Cancer Has Antibacterial, Antiviral and Antifungal Properties.
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Top 20 Foods which are less than 100 calories
20 Snacks Under 100 Calorie
1 Cup Blueberries
1 String Cheese
1 Cup Melon
ORGANIC VALLEY
Cottage Cheese
1/2 Cup Cottage Cheese
frozen GREEK yogurt
A Frozen Yogurt Bar
1 Boiled Egg
1/2 Cup Oat
20 Pistachios
Nonfat Greek Yogurt
An Orange
Almond (Handful)
3 Cups Air-Popped Popcorn
An Apple
Hummus & Celery
2 Flavored Rice Cakes
1 Cup Strawberries
1 Cup Cheerios
Small Latte wl Skim Milk
2 Egg Whites & A Toast
1 Cup Sugar Snap Peas
Carbohydrates to Proteins ratio 3:1 post workouts
Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
Here are a few examples of quick and easy meals to eat after your workout:
• Grilled chicken with roasted vegetables.
Egg omelet with avocado spread on toast.
Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Tuna and crackers.
• Oatmeal, whey protein, banana and
almonds.
• Cottage cheese and fruits.
• Pita and hummus.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yogurt, berries and granola.
• Protein shake and banana.
Quinoa bowl with berries and pecans.
• Multi-grain bread and raw peanuts.
Should You Use a BELT?
What you need to know:
A belt increases intra-abdominal
pressure.
This can make your core more rigid, and for some people can slightly improve performance, especially in the squat and deadlift.
However, this can also exacerbate some conditions for some people like high blood pressure, hernias and past eye surgeries.
There is actually little to no evidence that a belt can help prevent injury. Use a belt if you want, but don't rely on it too much!
Wednesday, August 5, 2020
Trichotillomania
Might be many people didn't know about this so Trichotillomania is The urges involve pulling out hair from the scalp, eyebrows and other areas of the body.
Causes of trichotillomania
- your way of dealing with stress or anxiety a chemical imbalance in the brain, similar to obsessive compulsive disorder (OCD) changes in hormone levels during puberty. a type of self-harm to seek relief from emotional distress.
How to cure
1- Habit reversal training.
This behavior therapy is the primary treatment for trichotillomania. You learn how to recognize situations where you are likely to pull your hair and how to substitute other behaviors instead.
2-CBT Treatment for Trichotillomania Talk therapy focused on modifying negative thoughts, behaviour and emotional reasons.
5 reasons for eating fruits for breakfast
1. During the morning your body is doing the heaviest detoxification and fruit increases effectiviness rather than a heavy fatty meal.
2. It gently wakes the digestive system and metabolism up with healing energy
3. Fruit fibre cleans the colon very well
4. Eating a good amount of fruit is more effective at fueling you than morning coffee
5. People who eat fruit for breakfast are generally leaner, healthier & more productive
Best foods for your body
Best food for healthy body
Carrot 🥕 and eggs for your eyes
Banana 🍌 eggs and Red meat is good for Muscles gain
Green tea, Salmon and blueberries are good for your healthy Skin
Brocolli is good for your lungs
Best foods for Hair and Brain are green vegetables, Tuna, walnuts sardines
Great food for healthy heart are Tomato 🍅 and potatoes
Best food for your healthy Bowel is Yogurt and Prunes
And lastly but not least 2 great food' for bones are oranges and Milk that makes your bonese strong and healthy
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Biceps and Triceps training for bigger biceps and Triceps
Arms training
Biceps and Triceps training bolan and schedule for the best
Pumping and strety as follows
SPIDER CURL CABLE CURL HAMMER CURL HERCULES CURL CONCENTRATION CURL REVERSE GRIP CURL BAR/INVERTED CURL BANDED CURL
BARBELL PREACHER CURL DUMBBELL PREACHER CURL
BARBELL CURL
INCLINE CURL
1 ARM CABLE
OVERHEAD DUMBBELL BODYWEIGHT EXTENSIONS OVERHEAD CABLE BARBELL SKULLCRUSHER DUMBBELL SKULLCRUSHER FRENCH PRESS
PUSHDOWN KICKBACK
DIPS
Biceps
Triceps BANDED KICKBACK DIAMOND PUSHUPS
CHAIR DIPS CLOSE GRIP PUSHUPS CLOSE GRIP PIKE PUSHUPS
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