Fitness Hunt

Does Masturbation Leads To lose weight - Is Masturbation Harmful? - 2021

2021-05-05T08:27:00.000+05:30

There is a major question in every one's mind who is in the fitness industry and the question is, does Masturbation Leads To Muscle loss?

Does it affect your fitness?

Why This Question?

The major reason for this question is, people think that if they masturbate, then their testosterone levels will go down and they will lose muscles.

What Is Testosterone?

Testosterone is the number 1 male hormone which is responsible for everything in our body like hairs, our voice, muscle gain, fat loss, and etc.

This gives us our male characteristics. Females don't have this Hormone, that's why there is a major difference between male and female.

In this article, we will talk about sperm building properties and muscle building properties about testosterone.

NOTE :- First, lets know that masturbation is a natural thing. It's all natural for our body.

In a study, researchers found that on earth, more than 90 percent of males do masturbation and more than 80 percent of female do masturbation.

Still there are many questions about masturbation like, male think that if they masturbate then they will lose muscles.

Same, females think that if they do it then they will become infertile.

Let's clear all the myths and let's get to know the badass truth.

Is Masturbation Good Or Bad?

There is no such scientific research which shows that doing masturbation is bad for our health or it leads to Muscle loss.

Doing masturbation is all healthy.

It's a part of our life. Its natural. The most powerful and dynamic in this world is sexual energy.

Muscle Building And Masturbation / Sex

When you do sex or do masturbation then the sperms get out from your body and then your body take approximately 24 hours to 48 houra to reproduce it.

Now, where is the problem if it's natural.

The first priority of our body is to produce sperms not muscle building or fat loss.

So, When you do it everyday or many times in a day then your body just reproduces sperm again in 24 to 48 hours and after this process your body starts the muscle building or fat loss.

But, if you are doing it everyday, the process of Muscle building and fat loss is delayed because you are not giving your testosterone to build your muscles or lose fat.

And, if you are doing Masturbation for a month, your body just delayes the process of your goals and this is the problem most teenagers face.

How Much?

How much can we masturbate in a week is a big question.

It depends on individuals.

Because, for some people, doing masturbation every day is addiction, for some people doing masturbation 2 to 3 times in a week is addiction.

But, simply, doing 2-3 Times in a week is completely healthy.

Because, you are also giving your body to focus on muscle building or fat loss.

In my opinion, doing 2 times in a week is completely healthy. Because in this situation your body has so much time for building muscle or losing fat.

Or any other goal you have, doing masturbation twice a week is completely healthy.

This will not affect your strength and endurance level.

Bodybuilders, sports men, basketball players, or any kind of person who is in sports, they just do once a week maximum.

Does It Affect Muscle Building?

As I said, it's completely a natural process. If you do it once or twice a week. It's completely fine.

But doing it everyday, then yes, it will Affect your fitness goals.

The more you do, the more you will become weaker inside.

Everything in life, doing too much will have a side effect.

If you are eating too much eggs, too much whey protein, too much running, too much driving, too much sleeping, too much drinking water, all this will have side effects.

Benifits Of Masturbation And Sex

There is lots of benefits of having sex and doing masturbation.

Release stress
Increase focus
Release sexual desire
You will feel happy
No nightfall problem
High sex time

Side Effects Of Masturbation And Sex

There is also so many side effects of doing it and sex too much :-

Stress
Low Focus
Low confidence
Weeker from inside
Very low sex time
No strength
No muscles
No fat loss
Lose muscles
Lose weight

And many more.

So, twice in a week is completely fine. Everything too much has side effects in the world and if you do it in a limited way then you can enjoy your life.

HAVE FUN!!

CONCLUSION

Doing masturbation and sex is all natural. It will not lead you to lose muscles. Just remember to do it in a limitation because this is the most powerful thing in the world.

Have it twice a week or once a week and achieve your goals too.

Please share this article with your friends too.

Top 7 Best Badass Things To Do To Lose Fat And Gain Lean Muscles

2021-04-13T19:11:00.003+05:30

Everyone Wants to Lose Fat and wants to see their biscuits on their stomach but there is only one problem that they have ao much fat on their stomach.

And, because of this reason, they are unable to see their abs.

But if you will lose fat as well as gain muscle then is there any problem?

Don't be worried, because in this article I am going to share 7 amazing tips which you can do to melt your fat from your body.

And, no matter how much old you are, anyone can follow these tips to lose fat and see some visible changes.

WHAT IS FAT?

in only one line,

Fat is nothing rather than stored energy. When you eat carbs then it gets converted into muscle glucose then glucose goes into the bloodstream.

Now, either you have to burn that glucose in the form of energy by doing anything like working out, job, walking, running, etc. or your body will store that glucose in the glycogen in the form of fat.

SUMMARY

Fat is just stored energy and you can burn that energy in the form of fuel by your body just by being in a Caloric deficit.

WHAT IS GLYCOGEN?

Glycogen is the backup energy that is stored in your body.

This backup energy is stored in the muscles like arms, legs, chest, back, etc.

HOW OUR BODY STORES FAT?

when you eat your meal then it goes into your stomach and then your body breaks them and converts them into glucose and glucose goes into your bloodstream.

And, if you will not do any activity after eating a meal then your body will store that glucose in Glycogen.

now, when you will eat your second meal and again it has carbs and again it will go into your stomach then the body will convert them into glucose and glucose will go into your bloodstream.

and the same process in your 3rd meal, in your 4th meal, and in your 5th and 6th meal.

so you know what is happening? Your glycogen tank is getting full.

after your Glycogen tank will get full then if you will eat carbs then where it will go?

When you eat carbs next time then your glycogen tank will spill over and all the glucose will get converted into fat.

A layer of fat will start to be created in your stomach area.

SUMMARY

When you eat carbs more than your need and don't burn them then your body will store the carbs in the form of fat.

THINGS WHICH WE ARE GOING TO DISCUSS TO LOSE FAT

Caloric Deficit
Balance Macros
Cut Sugar And Salt
Add Salad
Add Cardio
Work-out
Supplements

1. CALORIC DEFICIT TO LOSE FAT

The most important factor in losing fat is a Caloric deficit.

Without a Caloric deficit, you are not going to lose any kind of fat.

Caloric deficit means you have to burn calories more than you or in another way you have to wat fewer calories than your maintenance calories.

NOTE: You can find out your maintenance calories with any online calories calculator.

FOR EXAMPLE: If your Maintenance calories are 2500 then you have to eat around 2200 calories

This is the first rule to lose fat.

Remeber to not make a deficit of too many calories like 1000 or 1500 or 2000.

Because if you will make a deficit of too much then your body will start losing muscles too.

So, if you don't want your body to lose muscle then make a small deficit.

Always remember slow progress is better than no progress.

From which food you have to cut carbs To lose fat?

We will this point in the next point.

SUMMARY

Just make a caloric deficit according to your maintenance calories and stick to it and make a deficit of only 300-400 calories and you will healthily lose fat.

2. BALANCE MACROS TO LOSE FAT

Balance macros mean protein, fats, and carbs.

You already know, when you have to gain, you have to bulk then you have to eat more carbs.

You have to eat carbs more than protein.

But, when it comes to losing fat then you have to eat more protein than carbs

Carbs should be moderate and fat should be between 50g to 70g. Again this depends individual to individuals.

It means you need fewer carbs than Protein to lose fat.

And eating high protein will also help you to gain muscles while on a caloric deficit. Because we all know that protein is the building block of muscles.

If we will talk about the ratio then the ratio of protein and carbs should be 1:2. It means double the quantity of protein than the carbs.

This is an easy way.

SUMMARY

Balance your macros in every meal. Have more protein than carbs. Keep high protein, low carbs, and moderate healthy fats.

3. CUT SUGAR AND SALT

Sugar and salt are the biggest enemies in both fats loss and muscle gain. Try to avoid them.

Now, there are two options :

Cut down the sugar and salt completely
Cut down the sugar and say slowly

The first one, I think is going to be difficult for all of us.

Let us try the second one. In this, you have to cut down the sugar and salt slowly.

In the first week, cut down the half in all the cooking and all the meals.

Then in the second week, again cut down it half in all the meals.

You have to eat salt in a very little amount like only 2400 mg and when it comes to sugar, please try to avoid it.

Do this and maximize your gains.

SUMMARY

Always remember, sugar and salt are your biggest enemy in the journey of fat loss. Avoid salt half every week and totally avoid sugar. Stay away from it.

4. ADD SALAD TO YOUR DIET

yes. We all eat salad. So, where is the problem?

The problem is eating salad with the meal.

What formula should we use here?

Eat salad twice a week. One is with lunch and the second one is with dinner. simple formula.

The best time to eat a salad before 30 minutes of lunch and dinner.

Because that salad fills your half stomach and will the raw nutrients that present in the salad will help your body to break down that meal.

Because everyone eats food but is your body absorbing the nutrients of food? This is a major question.

Eating salad will help your body to absorb the nutrients of that food.

Add cucumber, onion, tomatoes, carrot, cabbage, etc. To the salad.

Salad has so many micronutrients like vitamins and miners, and enzymes, etc. Eating salad before a heavy meal will help you a lot.

SUMMARY

Have a Plate of salad 30 minutes before a heavy meal. Have salad two times a day with lunch and dinner. Raw nutrients will help you a lot.

5. ADD CARDIO

Cardio is one of the best ways to burn calories and it is also great for heart health.

I will suggest you do cardio 3 to 5 times a week. If you are already doing it 3 times a week then increase it up to 4 or 5 times.

When you should do cardio?

Doing cardio in the fasted state is best for fat loss. Fasted state means doing in the morning or in post-workout.

It all depends on you when to do cardio between these two options.

Trust me doing this will give you amazing results than cardio at any other time.

How much time?

I will suggest you do cardio for at least 20 to 30 minutes. If you are already doing 30 minutes then do 40 minutes. You have to slightly go up.

Do these and you will see amazing results.

SUMMARY

Add cardio to your routine and do it 3-4 times a week. Do cardio in a fasted state like in the Morning or in post-workout. Go slightly up when you think your body getting used to it.

6. WORK-OUT ( WEIGHT TRAINING)

By doing all these things that I have written you will see some visible changes in your body.

But to make the process faster adding Weight training to your routine is a great choice.

In weight training, you have to focus more on progressive overload.

Progressive overload means increasing your strength every week. But, remember you don't have to increase weight like 10 Kg or 20Kg every week.

Just go for a 2 or 2.5 Kg of weight increase every week. It will keep you injury-free.

Also, go for compound lifts like bench press, military press, squats, deadlifts, etc. This will help you to burn more calories and will also help you to build muscles.

And, train 2 muscles each day. Means each means twice a week. This will help you to force your muscles to get bigger in size.

So., add weight training to your routine and never miss it. You will lose fat more faster and build muscle at the same time.

SUMMARY

To make the process faster ads weight training to your routine. Focus on progressive overload and compound movement. This will help you to burn more calories to lose fat.

7. SUPPLEMENTS

Supplements are not necessary but they will make your process faster or losing fat and building muscles.

I am here will not going to suggest that take these Supplements and you will lose fat in a very low time. It will only make your process faster by helping just a little bit.

Here is the supplement that you can use to get maximum results.

Whey Protein

Of course, the first Supplement is whey protein. Protein is essential for building muscles and if you are unable to fulfill your daily requirement of protein then investing in a good whey protein Supplement is worth it.

If you are a vegetarian who doesn't even eat eggs then you should buy a protein Supplement.

In the fat loss journey, ey you need high protein so that you can build your muscles even on a Caloric deficit.

if you don't have a budget to buy whey protein then I already published an article on budget-friendly whey protein.

you need to buy a whey protein isolate in fat loss because we don't need any unnecessary fat, carbs, cholesterol which is present in whey protein concentrate, and whey protein blend.

So, in the cutting period, whey protein isolate is superior.

Carnitine

The second Supplement is carnitine.

Carnitine will help your body to break down the fat cells and to burn them in the form of fuel because we are not eating carbs here.

carbs are the fuel of our body. We need carbs to survive. But here we are not giving enough carbs to our body.

So, our body will use stored fat as fuel for the body and carnitine will help the body to burn the fat cells.

Investing in good quality carnitine will worth it. You can also buy this one. This is s muscle blaze product. So, you don't have to worry about fake Supplements. It is an authentic Supplement.

BCAA ( Branched-chain amino acid)

BCAA is also one of the famous Supplements in the fitness industry.

If you are unable to achieve your protein intake or unable to buy a protein Supplement then you can buy a BCAA because it will protect your muscles from Muscles loss while on a caloric deficit.

You will achieve seeing your abs, you will define in your muscles but you will look skinny because you will also lose your Muscles if you don't complete your protein intake.

So, buying a BCAA will help you to save your muscles.

But if your protein intake is high then you can avoid BCAA.

BCAA is an essential amino acid. Lucine, isoleucine, valine, these are 3 essential amino acid which is necessary for our body.

Our body can not make these amino acids. There is 20 essential amino acid.

If you are not unable to complete your protein intake then you don't have any other option. You have to go for a BCAA.

SUMMARY

Supplements are not necessary but if you think you cant complete your Protein intake then you can go for a good quality whey protein.

If you want to lose fat more faster then you can also add carnitine. Carnitine will help the body to break down the fat cells and burn them.

If you can not buy these two Supplements then you can go for a BCAA. BCAA will protect your muscles from muscle loss while on a caloric deficit.

If you can buy a whey protein or carnitine then you don't have any other option you have to go for a BCAA to save your muscles.

CONCLUSION

So, friends, these are the 7 amazing tips by which you can lose fat very faster and healthily.

Doing all this correctly will let you lose only fat not any kind of muscles.

Follow these tips for at least 2 months to see visible changes.

If you like this article then please do give it a share and please subscribe to our newsletter and get direct new updates straight to your box about lose fat, muscle gain, Supplements, workout plans, nutrition plans, and so on.

How to Gain Muscle | Lose Fat At the Same Time (Body Recomposition)

2021-04-03T13:04:00.002+05:30

Build muscle and lose fat, this is the goal all the fitness people generally have. They want to gain pure lean tissue and they want to lose fat from their body and these are two individual goals. but, can we gain muscle and lose fat at the same time? This is a major question.

And, the answer is yes. we can do this.

This is not very complicated. anyone can do this. Today, in this article, we will understand why we all should focus on body recomposing rather than focusing on bulking or cutting in today's time.

Hello Friends, welcome to fitness chaser.

HOW IS IT POSSIBLE?

There is a term which is known as Body Recomposition in which we can lose fat while gaining pure muscle.

People keep only bulking or cutting all their lives in the gym. Body recomposition is an effective way of gaining muscle and losing fat from the body.

This also saves time. There is no excuse to sweat in the gym for too long.

People are also in doubt about its effectiveness but trust me it's very effective. just give it a try you will get better results.

FIRST LAW OF THERMODYNAMICS

People wonder how it is possible that our bodies can do these two processes simultaneously. but, it is possible.

According to the first law of thermodynamics, when we are in a caloric surplus, our body stores net energy and when we are in a caloric deficit, our body loses net energy.

But here the key term is net energy, not muscle or fat.

So, if we use our common sense, building muscle and losing fat are two different processes for our body. so, Our body can do both these tasks simultaneously.

FITNESS MATHS

Now, let us calculate this term with fitness maths. we can prove this.

Our muscle is a lean tissue that has 1800 Kcal in its 1KG and on the other hand fat is a bulky tissue that has 9400 Kcal in its 1Kg

If you are gaining 3KG of muscles so, your body storing 5400 Kcal and together you are losing 5 kg of fat mass, then your body losing 47000 Kcal.

So, our net energy loss is -41600 Kcal.

WHO CAN TAKE MOST OUT OF IT

Now, there is a question that who can take the most benefits from the body recomposition.

There are four conditions in which an individual can make the most out of it.

BEGINNER

Any kind of beginner can do body recomposition and take most out of it. Because training here is a very new and very strong anabolic state for your body.

it is very easy for a beginner to gain muscle and lose fat at the same time. If the beginner does anything, he will be gain muscle.

AFTER A LONG BREAK

If you have not gone gym for a longer period of time for any reason like because of an exam, because of injuries then you can also gain muscle and lose fat at the same time.

Because there is a concept which is known as muscle memory Your strength and muscle in it will become active again due to the muscle memory.

HAVING VERY HIGH BODY FAT PERCENTAGE%

People who have a lot of fat and if they start going to the gym then their body has extra stored energy in the form of boy fat.

So the energy that is stored in your body will put your body in ANABOLISM mode even when you are in the caloric deficit and it will help you to gain muscle and lose fat at the same time.

GENETICS

Many people's genetics are such in a way that they eat as much as they want, but their muscles keep on growing and fat keeps decreasing.

But, it is very rare. He is a fellow in millions

HOW TO ACHIEVE IT?

So, as we have now understood that we can gain muscle and lose fat at the same time.

Now, there is a question that if is it possible then how to achieve it?

Here are some tips by which you can achieve it.

1. START EATING AROUND YOUR MAINTENANCE CALORIES.

Now, the first tip is to eat around your maintenance calories.

If you come in those categories I mentioned above, then you should first start eating food around your maintenance calories.

For the start, I would suggest, make a 5-10% caloric deficit.

Eat all the meals well balanced with carbs, protein, and healthy fats.

2. INCREASE YOUR PROTEIN INTAKE

The second one is to increase your protein intake.

We all know that protein is the building block of muscle, without proper intake of protein we cant build muscle.

In body recomposition, your protein intake should be high.

At least, 2g protein per Kg of body weight should be your starting point.

It means, if your body weight is 60Kg then your protein intake would be 120g

Protein will help you in muscle building, muscle recovery, and losing fat.

You can also use protein supplements to fulfill your daily protein requirements and you can also make high protein smoothies at home

3. DO FULL BODY WORKOUTS

The third one is having full-body workouts in the gym.

If you come in those categories I mentioned above, then you should start doing full-body workouts.

I can't tell you how effective full-body workouts is. trust me it's very effective in building your muscle.

This is one of the best ways to build your muscle naturally. I will highly suggest that go for full-body workouts.

4. PROGRESSIVE OVERLOAD

The fourth one is the do progressively overload.

Progressive overload means that increasing strength every week.

Means lift more weight than the previous week or try to do more reputations the previous week.

Remember to increase strength slowly. you won't have to increase weight or strength like 20Kg, 30kg, or more.

Just go for 2kg or 5Kg. that's it.

This will put pressure on your muscles and will force your muscles to get bigger in size.

Doing progressive overload is a great way to build muscle and get stronger.

5. DO NOT WORRY ABOUT YOUR WEIGHT

The fifth one is to do not worry about your weight.

You don't have to worry about your weight in your boy recomposition.

In body recomposition, you will gain weight of your muscle and lose weight of your fat.

So your weight will remain the same.

GIVE YOUR SELF TIME

Now, remember one thing, if you are doing body recomposition then give yourself at least 12-16 weeks to see visible changes.

Many people want changes in just one month but it's not possible.

Give yourself time. play the long-run match. have proper nutrition.

Then You will see visible changes.

CONCLUSION

However, it's a long process but we all know that slow and study wins the race. Be consistent, take time and be positive and you will see yourself in a totally new shape.

yes, you can gain muscles and lose fat at the same time.

Complete Knowledge On How To Become Taller Naturally At Home - 2021

2021-03-31T10:43:00.007+05:30

Height is a major factor now a day. many people are unhappy with their height.

There are many short people in our world. but, can we really do something to increase our height naturally at home?

Well, the answer is yes, we can increase our height.

Scientists have claimed that genetics plays a 60-70% role in height and nature plays a 40-30% role in our height.

In this article, I will share 6 tips with you by which you can stimulate your human growth hormone and push your body to get taller.

These tips are very easy and anyone can follow them. doesn't matter you are 16, 20, 25, or even 30. You can use these tips and push your height.

And, at the end of this article, I will share a home remedy with you by which you can push your height some more. that home remedy is very easy and very effective.

Before you jump on that remedy, let me tell you that that home remedy will not work if you will not follow the tips that are given below.

That home remedy is linked to the factors that are given below.

1. NUTRITION TO BECOME TALLER

The first one is nutrition.

Now, nutrition plays a very major role in every factor. The second most important factor in increasing height after genetics.

Doesn't matter you want to gain muscles, lose fat, or just want a healthy lifestyle, you need proper nutrition.

Giving proper fuel to your body improves the process of getting taller. So, have proper nutrition. It is necessary.

The most important Macronutrient to increase our height is protein which is, unfortunately, missing in our all-day diet.

WHERE TO GET PROTEIN?

There are so many sources of protein for both vegetarians and non-vegetarian.

Here are some sources:

VEGETARIAN:

Cottage cheese
Pulses
Soy Chunks
Tofu
Protein Supplement
Whole wheat pasta

NON-VEGETARIAN:

Egg whites
Chicken breast
Mutton
Fish
Protein Supplements
Beef

And, there are lots of other sources by which you can get protein for both vegetarians and non-vegetarians.

But, unfortunately, there are much more protein sources for a non-vegetarian if we compare to vegetarian.

Vitamins and Minerals

Now, Calcium is one mineral that is very important for bone density and strength

All the products of dairy and green leafy vegetables are a great source of calcium

Now, for the body to absorb that calcium effectively, give your body a daily dose of vitamin D.

The best free source of vitamin D that is freely available to us sunlight. So, Don't forget to go out in the sunlight.

Zinc and Iron are also responsible to get taller. don't forget to have a daily dose of it.

You can get them from Green Leafy vegetables.

SUMMARY

So, in all, You just have to have a protein-rich diet which is well balanced with carbohydrates, healthy fats and with all the minerals and vitamins.

Not will only grow you taller, but also it will keep your immune system healthy. the lesser you get ill, the maximum you will grow.

2. SLEEP

Now, the second one is sleep.

Did you know, our body grows when we sleep?

Researchers show that for every individual sleep is very important. They need 7-8 hours of sound sleep every day.

Doesn't matter what your fitness goals are, sleep is a must.

But, did you also know that the way you sleep can define your body growth?

BEST WAY TO SLEEP

The best way to sleep on your back without any pillow. it would get better if you put your pillow under your knees.

By doing this only, you will get the maximum benefit of sleep in becoming taller fast.

This position is considered to be the best natural position for our spine.

SUMMARY

So, all you need is to have a sound sleep of 7-8 hours every night and sleep on your back without any pillows.

3. AVOID GROWTH INHIBITORS

The third one is to avoid growth inhibitors.

NOW, If you really want to become taller, you should avoid alcohol, drugs, steroids, smoking, and even avoid junk food.

I know, everyone wants to increase height in just 1 week.

But we all know that slow and study always wins the race.

Go slow, be consistent And avoid any kind of drugs and you will see visible changes that will be better than steroids in long run.

Alcohol is found to affect the natural functioning of the body and affect our height.

Smoking increases the amount of carbon monoxide inside the blood which stops the nutrients to travel.

Junk food is high in saturated fat and low in nutrients which affect our human growth hormone.

Saturated fat is just unhealthy fat.

There are two types of fat:

Saturated fats
Unsaturated fats

Saturated fats - saturated fats are just unhealthy fats that are very bad for our heart healthy. stop eating now and save your heart.

butter
junk food
oil
candies
ghee

Unsaturated fats - Unsaturated fats are very healthy fats, they very good for our brain and heart health.

Almonds
Pistachio
Walnuts
Olive oil
cashews

And of course many more sources. So, avoid now.

SUMMARY

So, all you need is to avoid any type of growth inhibitors and go slow and also focus on consistency.

4. EXERCISES

The fourth one is exercise.

Exercises are also very necessary to grow your height.

Doesn't matter what your fitness goals are, exercise is also a must.

Exercises affect our pituitary gland to secretes more HUMAN GROWTH HORMONE which leads to growth in height even if you are at any age.

The best exercise which you can do to push your height is...

Cycling
Sprinting
Skipping
Other aerobic exercises.

There are some more exercises which you can perform to get taller fast.

Pelvic Shift
Hanging
Single-Leg Hopping
Puppy Pose
Side Stretch
Low Lunge Arch
Cobra Stretch
Jogging
Vertical Bends
Side Bends
Swimming
Toe Lifts
Land Swimming
Leg Up
Alternate Leg Kick
Glutes And Hip Bridge
Jump Squats
Bird Dog
Inversion Table Excercise

Do these exercises to see visible changes in your height.

SUMMARY

So, all you need is to do exercises that are given here and make a good mind and muscle connection and also again be consistent.

5. STRETCHING

The fifth one is stretching.

Now, Stretching is the best way to release stress on your lower back.

Did you know, regular stretches can lead you to an increase in height.

There is a various stretching exercise which you can perform to release stress from your lower back and get taller fast.

Some of them are;

Surya Namaskar
Toe Stretch
Cobra Stretch
Mermaid Stretch
Cat Stretch
Forward Spine Stretch
Wake Up Stretch

You can do these stretches. this will help to release pain from your lower back. I suggest you do stretches regularly.

Now, what if you feel that doing stretching is boring?

In that case, you can play any kind of sports which will automatically stretch your body.

Some of the great sports:

Swimming
Basketball

SUMMARY

So, all you need is to stretch your body with this exercise and if you don't want to the stretching then play any kind of sports.

6. POSTURE

The sixth one is posture.

Trust me it will be a game-changer.

Bad posture not only makes you look shorter but also less smart.

To fix your posture always sit in an upright position.

Regular massage will also improve your posture and lead you to get taller.

SUMMARY

So, all you need is to practice your posture. Always sit in an upright position to fix your posture and get tall.

HOME REMEDY

The last one is a home remedy.

It's very easy to make.

Just take one tablespoon of ashwagandha powder which is also known as indin Gensing and mix it in one glass of warm cow milk.

If you want it to be sweet, you can add jaggery to it. don't use sugar in it.

Ashwagandha is a powerful herb that stimulates the HUMAN GROWTH HORMONE indirectly and helps us to grow taller.

CONCLUSION

Follow these tips for at least 1-2 months to see some visible changes.

If you really want to increase your height then be consistent and have patience. I know you will win.

SO, that's all for today. I will make a healthy balanced diet plan for height growth soon on how to become taller.

Top 15 tips On How To Build Muscles - 2020

2020-12-25T20:07:00.001+05:30

The craze of bodybuilding and fitness is increasing day by day. everyone wants a good size of the muscle. But, some people fail to gain muscle size.

People think that if they go to the gym then they will become big. this is not true. you have to do so many things to achieve your dream body.

Like, diet, workout, sleep, etc.

well, Hello guys! Welcome to fitness chaser, in this article, I am going to share the top 15 tips that will help you to build muscles.

1. Calculate your maintenance calories

The first step of muscle-building is to calculate the maintenance calories. maintenance calories are the calories that you need to maintain your weight.

Just go to any online calculator or any calories calculating app and according to your age, height, weight, and activity level, they will give you the rough number of calories that you need to maintain your weight.

Now add 300-400 extra calories to your maintenance calories to gain muscles

For example: if your maintenance calories are 2500 calories then you will add 300-400 calories extra to build muscles and last you will eat 2800-2900 calories per day to build muscles.

2. EAT-IN EVERY 2-3 HOURS

Now, after calculating your calories, divide those calories into 6 meals and eat every two to three hours.

Here is a sample plan.

9:00 AM - Meal 1

11:00 AM - Snack

1:00 PM - Meal 3

3:00 PM - Pre-workout meal

6:00 PM - Post-workout meal or evening snack

8:00 PM - Dinner

You can divide your meals like this.

3. Arrange your macros

In this step, you have to arrange your macros. Take 50% calories from carbohydrates and 30% calories from protein and 20% calories from fat.

Now you will be thinking that how you will calculate the calories?

I will help you with this too.

1g of carbs has 4 calories and 1g of protein also has 4 calories and 1g of fat has 9 calories.

Now, it becomes easy for you to calculate your calories. you can check the nutrition label for any food for more help and you can check the calories and nutrition of vegetables on google.

You can also increase +5% calories or decrease -5% calories if needed. For example: if you see that you are gaining some fat then decrease 5% calories and similarly when you see that you are not gaining sufficient muscle then increase 5% calories.

4. DO GROCERY SHOPPING

Now, it's time for grocery shopping. Go to the nearest grocery store and buy material according to your diet. if you will have everything for your diet then you will not make any excuses for not taking your nutrition properly.

Go and do the shopping for at least one week or two according to your preferences.

5. Set up a goal

We will know when we have a goal we push ourselves beyond our limits. so, set up a goal for gaining 1-2 lb weight per week. this will give you 12-24 lb weight in 12 weeks.

You will also gain some fat during muscle building but it's normal. you can shred your fat while cutting.

By setting up a goal, you will give your 100% in your workouts and diet, and don't worry if you gain some fat too, it's pretty normal.

6. Focus on eating carbs

Carbohydrates are one of the major macronutrients which need to gain muscles. You can't skip them.

There are mainly two types of carbohydrates. the one is complex carbs and the second is simple carbs.

Complex carbs are slow-digesting carbs that take time to get digest like oats, whole wheat, brown rice, brown bread, sweet potato, quinoa, millet, whole-wheat pasta, beans lentils, etc.

Simple carbs are fast-digesting carbs that do not take much time to get digest like white rice, banana, raw sugar, white bread, white potato, fruit juices, sports drink, etc.

You should focus on eating 4 meals with complex carbs and 2 meals with simple carbs.

7. EAT PROTEIN

We all know that protein is the building block of muscle. we all need sufficient protein to build muscles.

When 20 amino acid combines it becomes a complete protein that will help your muscles to get big in size.

Some protein example: egg whites, chicken breast, soy, yogurt, greek yogurt, mutton, protein supplements, etc.

Egg whites and chicken breast are the sources of complete protein and lean protein.

There are many vegetarian people on our planet, so it gets difficult for them to fulfill their protein requirements, so investing in good whey protein supplements is worth it.

I have already written an article on the top good quality and budget-friendly whey protein supplements here.

8. EAT FATS

Now, when it comes to eating fat, many people ignore it because they think if they will eat fat they become fat. it all myth. There are two types of fat saturated fat and unsaturated fat.

Saturated fat is basically unhealthy fat which you should always avoid like fast foods, junk foods, egg yolk, butter, cheese, cakes, biscuits, etc. saturated fat blocks the veins of the heart and leads to a heart attack in the future.

Unsaturated fat is basically healthy fats which you should always add to your diet like almonds, cashews, wall-nuts, peanuts, natural peanut butter, etc. these fats are so beneficial for our heart health and brain health.

Our body also needs saturated fat but in a very tiny amount because saturated fat boosts our testosterone hormone and we all know that testosterone is the number 1 male hormone which is necessary for muscle building, bone strength, a thick manly voice, hair health, etc.

But there is not only one way to boost testosterone. I have already written an article on how to boost testosterone naturally here.

9. Eat fruits and vegetables

Fruits and vegetables are also necessary for healthy muscle building. It gives you many types of vitamins and minerals like vitamin A, E, C, zinc, phosphorus, and folic acid. folic acid helps to reduce blood levels and protect you from heart diseases.

You should always add 2-4 servings of fruits and 2-3 servings of raw vegetables per day.

Raw vegetables like, broccoli, carrot, cucumber, tomatoes, onions. etc.

10. Workout/training

Now, the workout is one of the major factors which you need to build muscles. workout makes the process faster. Train your body 4-5 times a week and give 2-3 days rest to your body.

Focus on compounds movements like deadlifts, squats, military press, bench press, etc.

Also, focus on heavyweights training so that it will activate your type 2 muscle fiber. Add drop sets in every exercise to give a shock to your muscles and force them to grow big in size.

Take 2-3 minutes rest in each compound movements and 45 seconds rest in isolation and cable movements.

9. Drink enough water

Water is one of the major factors for the body to survive. we all know that our body major made from water. Our body needs water. But, many people ignore it and don't drink enough water.

Water is not only necessary for the body if you go to the gym or you have any fitness goals like fitness goals or muscle building.

Water is necessary for every field. So drink 3-4 liters of water every day and if you are using creatine then drink 4-5 liters of water every day.

10. Add 1-2 smoothies

Now, adding 1-2 high calories smoothies to your diet is really a great idea if your calorie intake goal is so high. also, use these high calories smoothies instead of using mass gainers. Don't waste your money buying a mass gainer instead of them make your mass gainers at home.

A homemade mass gainers shake will give you high carbs, high protein, and healthy fats.

If you don't know how to make healthy high calories mass gainer smoothies at home, you can check the article about high protein recipes here.

11. Add digestive enzymes

Some people have issues with digestion. they cant be able to digest their food properly. If you are someone who feels any digestion issue then adding digestive enzymes is a great idea.

Digestive enzymes will help you in the proper breakdown of food for proper digestion.

You can add homemade curd to your diet. curd carries good bacteria that fight with bad bacteria in your gut and helps you to digest your food properly.

You can also add greek yogurt instead of adding normal curd both carries digestive enzymes.

12. Massage your body (optional)

When you do the heavy lifting, you break your muscle tissue and sometimes your muscle get sore, and to avoid that soreness, taking a full body massage is a great idea.

Massage will give the replacement to your muscles and remove soreness from your muscles and will lead you to healthy muscle building.

There are many other benefits of taking a full body massage.

You can take a full body massage once every 2 weeks. But, this is completely optional. if you don't have a budget then you can skip this.

But, I will suggest you take a full body massage once in two weeks.

13. Motivation

Being motivated is the best thing ever to achieve anything in life. It doesn't matter that you have any fitness goals or not, being motivated will always help you to achieve what you are looking for in life.

Watch the motivation video 30 minutes before the workout. watch a video of your favorite bodybuilder. Think about what you will look like in the coming 5-10 years.

Make a sketch of your dream body in your mind. stay away from negative people.

And, even if the entire world will say that you can not achieve your dream. just message me once at my E-mail id, I will always be there for you saying yes, you can.

So, never you ever give up on your dreams, and never you ever give up on your life.

14. Track your progress

Our next point is to track your progress, track your progress every day and every week. If you are serious about your goals then doing this will help you a lot on your muscle-building journey.

Track your weight on exercises every day and try to lift heavier than that weight. when you lift more, you will extremely force your muscles to get big in size. this called progressive overload.

Take your selfies every single week and identify the changes. Track your weight every single week. This will help you a lot. Make written notes for it.

15. Mindset

Muscle building is not so easy. it takes time to build muscle. it's not possible to transform your body in 1 month or 6 months naturally. its takes years.

So, stay consistent in your workouts and diets, never miss your workout, and never cheat with your diet.

Be disciplined also, because discipline is also one of the major factors to achieve your goals. not only in fitness, discipline is important in achieving any goal in life

And, a positive mindset is also important. be positive in every part of life.

And in last, I want to say that consistency, discipline, and a positive mindset is important to achieve physical goals or any other life goal.

CONCLUSION - Muscle building is a long term process, stay consistent, disciplined with a positive mindset, and follow all the tips that have been given here and I am sure you will achieve your goal.

If you like this article, I've it a share please and I thank you for reading.

GOOD LUCK

5 simple Ayurvedic Steps to get Black Hair back Naturally - 2020

2020-12-22T18:32:00.001+05:30

White hair is one of the major problems faced by today's youth. People start facing the problem of white hair at a very early age.

But, Is it really possible to get back that black hair naturally? well, the straight answer is yes, you can get back that black hair naturally.

Where modern science has tablets to offer black hair, on the other hand, Ayurveda identified some classical treatment to get black hair. Ayurveda also identified that if you are under 40 years then all you need is some correct food and strong willpower to get black hair back.

So, in this article, I will tell you a simple ayurvedic routine to get your black hair back naturally.

STEP 1 (HAVE RESAYANA CHURAN)

When you wake up in the morning, have your glass of water and execute your first step.

The first step of this ayurvedic routine is to have one spoon of Rasayana churan with one teaspoon o honey.

Rasayana churna is a classical ayurvedic formulation that is made from 3 herbs, amla, gokshura, and giloy, and mixed in equal quantities.

As we all know, amla is a well-known hair tonic as the vitamin c in it produces collagen protein which helps replace the dead cells of hair follicles with new cells

Gokshura gives strength to dhatus which helps nourish the asthi and rasal dhatu that impact hair.

Giloy is a purifier that purifies our blood.

When these 3 herb combines, it becomes a powerful combination, and when this powerful combination consumed with honey really helps to tap the root of the premature hair.

Make sure you don't eat anything for at least 30 minutes after consuming it.

STEP 2 (HAVE BHRINGRAJ)

Now, its time for step 2, after the 30 minutes of having your nutritious breakfast, its time to have 4 teaspoons of bhringraj with 4 teaspoons of water mixed in it.

If I could tell you only one herb for your hair health, it would be none other than bhringraj. Ayurvedic scriptures extol bhringraj for its amazing properties that help in getting black hair and also prevent hair fall.

Bhringraj contains vitamin D, E, calcium, iron, and many chemicals like alkaloids, flavonoids, etc. and these are the micronutrients that doctors also recommend when you suffer from white hairs.

STEP 3 (AVOID SALT AND PACKAGED FOOD)

White hair is also a body in education that you are eating very salty, spicy foods. this impact hair health. Ayurveda says that if you want good hair health and black hair, you should use an excess amount of sea-salt.

But, it didn't mean that you start eating blank foods. use the necessary amount of salt in your every meal. And also, replace normal salt with rock salt.

A major problem occurred with packaged food. I would suggest you cut down all the packaged food if you want fast results.

Also, white hair is also a sign of iron deficiency. I would suggest you to start eating food that is bitter, sweet, and astringent that it will help you to prevent white hair.

STEP 4 (DO EXERCISES)

Ayurvedic scriptures have also given some yoga exercises which increase the blood circulation in the scalp area.

Keeping it very simple,

#1st EXCERCISE

you only have to do 3 sets of the yogic exercise in which you have just need to stand straight and try to touch your feet while keeping your knee straight and try to hold it for one minute in each set.

#2nd EXCERCISE

Another simple exercise is parvataasan in which you need to posture your body in the form of a hill. try to look at your navel for at least 1 minute.

#3rd EXCERCISE

In this simple pose, you only have to do a yoga called rapid exhalation to stimulate the blood flow.

If you are really serious about your hair health then skipping the yoga routine is not a good option. Just spend 10-14 minutes doing these yoga exercises and you will see amazing changes in your hair health.

You can do these exercises empty stomach in the morning

STEP 5 (MAKE SOME CHANGES IN YOUR LIFESTYLE)

There are small lifestyle habits that can increase the effectiveness of this ayurvedic routine and you should follow them.

#1. Add the raw onion to your salad.

#2. Avoid using toxic products.

#3. Find time to do balyalam.

#4. Protect your hair from heat.

#5. Avoid chilies.

#6. Live stress-free.

#7. Eat boiled amla as a pickle.

STEP 6 (DINNER)

After you had your dinner then again after 20-30 minutes have four teaspoons of bhringraj with four teaspoons of water mixed in it well.

Make sure you do not eat anything for the next 1 after having bhringraj.

STEP 7 ( MASSAGE YOUR HAIR)

Oil your hair scalp with any ayurvedic oil. do not use any other oil than ayurvedic oil. ayurvedic oil is an Ayurveda blessing for hairs. it will nourish your hair.

You can use ayurvedic hair oil as your regular oil.

STEP 7 (SLEEP)

Do not ignore this if you really want to get back your black hair.

A good sound sleep of 7-8 hours reduces stress and as well as help the overall body to grow.

Have a good sleep and then wake up in the morning and follow this amazing ayurvedic routine to get back your black hair.

CONCLUSION - These are some ayurvedic steps that will help you to get your black hair back. add these steps to your routine and see amazing changes in your hair health. if you really like this article give it a share and let's know in the comment section. I thank you for reading.

Top 6 Bulking Tips To Add In Your Nutrition To Bulk Up fast And Naturally - 2020

2020-12-20T17:10:00.003+05:30

The craze of fitness and bodybuilding is increasing day by day in today's generation. Everyone wants to achieve their dream body in today's era but many of them fail.

Are you one of them?

The simple funda for bulk up to eat more calories than our maintenance calories. in simple words, you have to stay in a calorie surplus.

If you are someone who has tried almost everything but failed in their muscle gaining journey then following these simple tips will help you to gain clean muscle mass.

Top 6 tips to bulk up fast.

1. ADD 100 EXTRA CALORIES PER MEAL.

As I already said that the simple funda to bulk up is to stay in a calorie surplus. just add extra 100 calories to your every meal.

For example: if you are taking 5 meals per day and when you add extra 100 calories means you are taking extra 500 calories at the end of the day.

And, at the end of the week, you will make a surplus of extra 3500 calories and you will gain 1 pound at the end of the week.

Now, you are thinking of what food you should add extra 100 calories per meal.

HERE ARE SOME OPTIONS.

1 banana
1.5 spoon honey
1 spoon of peanut butter
Nuts and raisins
5-6 dates

Here, we are increasing that 500 calories by carbohydrates, not by protein. In bulk up, you can focus on carbohydrates more than protein.

And, all these foods are simple carbs source. as you already eating complex carbs so you don't need to add more complex carbs. You can increase your calories by eating simple carbs too.

WHY I DIDN'T ADD CALORIES BY PROTEIN?

If I have to increase that 500 calories by protein then I have to add foods like 6-7 egg whites, chicken breast, fish, etc. now this is a burden to increase the intake of eggs, chicken, fish, etc.

So, You can increase your calories by carbs sources and you will also get a tiny amount of protein from them.

Now, I hope you got clear information about 100 calories and what is the science behind 100 calories.

2. LIFT HEAVY

Exercises are necessary for muscle growth and when you lift heavy you force your muscles to get big in size. when I say lift heavy then your rep range is should be between 6-8.

Your workout split is of 5 days a week and 2 days off. here is a sample.

MONDAY - ON

TUESDAY - ON

WEDNESDAY - ON

THURSDAY - OFF

FRIDAY - ON

SATURDAY - ON

SUNDAY - OFF

It means you are giving 2 days of rest to your muscles for proper recovery. and, by heavy lifting, you are focusing on the fast-twitch muscle fiber.

3. ADD CREATINE

Yes, add creatine to your nutrition. creatine is famous for increasing your strength during workouts by producing ATP in your muscles. you can add creatine monohydrate instead of adding creatine HCL.

There is not much difference in both creatine forms. Creatine HCl is water-soluble but creatine monohydrate is not water-soluble but monohydrate will go into your system, it's all good.

Add 5g before heavy lifting and 5g after heavy lifting.

4. HAVE A SOUND SLEEP

Sleep is one of the most important things no matter what your fitness goals are. all the effort that you have put while the heavy lifting then you should give a sound sleep of 7-8 hours to your muscles so that they can grow big in size.

Every part of the body grows when we sleep.

5. AVOID JUNK FOODS

Now, in the path of bulking, you will face many people who will say eat junk food to gain size. stay away from those peoples.

By eating junk foods, you will only gain fat not muscles. Eat healthy foods and avoid junk foods, fast foods, sugar salt. Eat healthy meals and make your meals rich with protein fats and carbs.

6. AVOID MASS GAINER SUPPLEMENTS.

Many people buy a mass gainer supplement when they are on bulking and this is the biggest mistake they do.

REASONS WHY I DONT SUPPORT MASS GAINERS?

1ST REASON:

when you check the label of mass gainers it has carbs in it and when you open up your fridge or you will go into your kitchen you will see that there are many sources of carbs in your home like fruits, oats, rice, wheat, bread, etc.

SO, why you pay extra money for just carbs?

2ND REASON:

If you will see the ingredients label of a mass gainer you will get to know that a mass gainer has so many types of sugar in it.

So, why are you paying money for just sugar?

There are only two situations when ou really need a mass gainer.

#1. when you are a powerlifter.

#2. when you are left with only skeleton in your body.

Only in these 2 situations you need a mass gainer otherwise there is no need to buy a mass gainer.

Instead of buying a mas gainer you can make a mass gainr at home. i already have written an article on home made mass gainer recipes.

CONCLUSION - if you follow these simple tips then i am sure you will gain pure muscles and you will see amazing changes in your body. If you like this article then give it a share and i thank you for reading.

How To Increase Immunity Against Covid-19 Naturally At Home - 2020

2020-12-01T21:34:00.005+05:30

Coronavirus infection is still increasing rapidly all over the world. In such a situation, it is very important to strengthen your immune system to avoid any kind of infection. Keeping this in mind, I will give you some tips, which will go a long way in strengthening the immune system.

You can use these tips at your home to increase your immunity.

WHAT IS IMMUNE SYSTEM?

An immune system is a group of organs that protect us from infection and many diseases. If your immune system is week means you are giving invited to health problems.

Sometimes our own immune system starts attacking in our own body. so we should always keep our immune system healthy so that we can take the health benefits for a long time.

SIGNS OF WEEK IMMUNITY

#1 Catching a cold too fast

#2 Feeling tired most of the time

#3 Facing skin issue

#4 Facing hair loss and many more

All these are the sign of week immunity but don't worry, in this article, am going to share 5 simple tips which will help you to boost up your immunity at home fast and naturally.

5 TIPS TO GIVE A BOOST TO YOUR IMMUNITY

ASHWAGANDHA

Ashwagandha is one of the powerful Indian herbs whose properties are so much powerful. it is barely known to give a boost to your immune system.

You can simply take one glass of hot milk and add 1 spoon of ashwagandha powder to it and give a boost to your immune system. if you are someone who is lactose intolerant then you can replace milk with water.

The best time to drink this is 1 hour before going to sleep and you can have its amazing health benefits.

GILOY

Giloy is also one of the powerful Indian herbs which are also called amrita. It is full of antioxidants and helps to remove toxins from the body and helps to remove bacteria from the body.

Just take one glass of warm water and add 1 spoon of Giloy powder and drink it empty stomach in the morning and you will have amazing health benefits.

MINT DRINK

This is one of the best sweet drinks to instantly give a boost to your immune system.

Simply, add 500 ml of water in a pan and boil it then add 1 spoon of turmeric and 10-15 mint leaves in it. boil it for 2 minutes. After boiling, just serve the drink in a glass and let it cool for some time.

Add one spoon of natural honey to it. Now you can have this drink.

This drink has all the nutrients that will fight the bacteria in your body. You can replace this drink with tea in the morning.

You can have this drink once a day.

TURMERICS MILK

Turmeric is the Indian spices that help you to give a boost to your immune system by its antioxidants, anti-inflammatory, anti-microbic property, etc.

Simply, add half a spoon of turmeric to 1 glass of hot milk before going to sleep.

You can have it for 1 hour before going to sleep. turmeric will shield your body from infections and bad bacteria.

AMLA

Vitamin c is the number one vitamin to instantly increase your immunity. the amla has too much vitamin c.

The amount of vitamin c that is present in one amla is equaled to 20 oranges. so eat one amla and have the vitamin c of 20 oranges.

One amla a day and keep the infections away. You can eat amla in any form like pickle, raw, juice, etc.

Of course, you don't need to add all these to your life. just add one of them and follow it for four to five months and see the amazing results in your immune system.

SOME HEALTH CHANGES TO MADE IN YOUR LIFE

EAT A HEALTHY AND BALANCED DIET

Eating a healthy and balanced diet is not just necessary to build muscles or lose fat but it is also important to maintain the health of your immune system.

Make your meals should be balanced with protein, fats, and carbs. add some seasonal fruits to your diet every day. And also, sit in sunlight for just 15-20 minutes to get the vitamin D naturally from sunlight.

EXCERCISE

Start doing exercise. you can do any type of exercise like you can go to the gym, you can do home exercises, you can do resistance band training, etc.

Exercise is something by which you can build up your immunity for a longer period of time.

AVOID SUGARY FOOD

Sugar is your biggest enemy in any type of fitness journey. try to avoid them because sugar is just empty calories. there are so many health problems from eating sugar. so, always try to avoid them.

If you can avoid sugar, you can have natural sugar like stevia, fruit sugar. natural sugar is always acceptable.

DRINK ENOUGH WATER

Water is one of the most essential things for the body to survive. we all know.

You have to drink 4-5 liters of water every day to naturally detox the body.

AVOID SMOKING

How much smoking is dangerous for us we all know but still many people do smoking. there is no health benefit of smoking.

When anyone smokes his/her lungs make 30% more effort to inhale oxygen. So, avoid smoking.

HAVE A GOOD SLEEP

Sleep is also one of the major factors for the body to survive. after all the effort that you have put throughout the day, you should give a sound sleep of 7-8 hours to your body. so, your body can heal.

CONCLUSION - Of course, immunity gets weak with age, however, by following these tips, you can have a healthy immune system by which you can have a healthy life.

If you like this article then please do give it a share and I thank you for reading this article.

Best Tips On How To Gain Healthy Weight - 2020

2020-11-29T18:25:00.002+05:30

Friends! You already know How important it is for us to remain fit in today's times.

Many people are skinny and want to gain weight. people losses his/her confidence due to low weight. But today, in this article, I will share some tips with you which will help you to gain weight.

The basic rule to gain weight is the calorie consumed in a day is should be more than your maintenance calories. but, this does not mean that you start eating junk foods like pizza, burgers, etc.

These foods are very much high in calories and should be avoided. our aim is to only gain a healthy weight.

HERE ARE TOP 7 TIPS TO GAIN WEIGHT

1. MAKE A CALORIE SURPLUS

The basic funda to gain weight or to lose weight is simply making a calories surplus or a calorie deficit.

To gain weight, You have to just make a calorie surplus. just find out your maintenance calories and make a surplus of 200-300 calories. this is enough to gain weight healthily.

When you start seeing results in your weight gain journey you can simply add some more calories to your diet to see some more results in your weight gain journey.

And, when you will make a surplus of 3500 calories you will gain one pound.

2. INCREASE YOUR CARBOHYDRATES INTAKE

Carbohydrate plays a major role when it comes to weight gain. you should increase your carbohydrate intake.

How much?

Well! it's simple just find out your weight in kilograms and multiply it by four. Now, this is the number of carbohydrates you should it every day to gain weight.

When I say carbs I mean complex carbs. Complex carbs provide you energy for a long time. complex carbs are basically wholegrains.

3. EAT 5-6 MEALS A DAY

When you are gaining weight, means you are staying in a calorie surplus, and it's better to eat 5-6 meals for a day to be in a caloric surplus.

Because it's very difficult to stay in a calorie surplus by eating 3 meals a day. So, eat every 2-3 hours. And, make all your meals balanced with protein, fats, and carbs to see maximum results.

4. WORKOUT

The workout is extremely important when it comes to weight gaining. this is because we want to gain weight of muscles not fat.

Focus on weight training more than cardio. When you will do weight training, you will force your muscles to grow in size. any type of resistance training or weight training will help you to gain muscles.

Never miss compound movements like deadlift, squats, bench press, military press, etc. this will help you to gain more muscle mass.

Use heavyweight for low reps like 8 to 12 to gain muscles. I don't mean that you should go to the gym and starts lifting heavyweights. increase your strength week by week.

CARDIO - you can do cardio once or twice a week according to your preferences.

5. KEEP YOUR PROTEIN INTAKE HIGH

Now, protein is only something that will help you to build muscle because we all know that protein is the building block of muscles.

Keep your protein intake twice your body weight. For example, 50 kg of a person will eat 100 g of protein every day to build muscle.

SUPPLEMENTS - Now, coming to supplements. the only supplement that I suggest will a whey protein isolate. A whey protein isolate will really help you to complete your protein requirements and help you to build lean muscles.

Especially, if you are a vegetarian then investing money on a good whey protein isolate is worth it. You can simply have one scoop of whey protein isolate in the water to see maximum results.

Be remember to take whey protein with water, not with milk in post-workout. this is because at post-workout we need fast-digesting protein and if we take whey protein with milk then milk will slow down its digestibility and you will not be able to see your maximum gains.

6. HAVE A GOOD SLEEP

Sleep is one of the major factors for the body to survive and this becomes more necessary when ts come to build muscles or gain weight.

So, after all the effort that you put in throughout the day then you should give a sound sleep of 7-8 hours to your body, so your body can grow easily.

Our body grows when we sleep. so, give proper rest to your body to see maximum results.

SOME TIPS TO HAVE A GOOD SOUND SLEEP

Turn off the blue light of your mobile phones, laptops, etc one hour before going to sleep.

Cut the supply of caffeine 5-6 hours before going to sleep.

Cut the supply of water 1-2 hours before going to sleep.

Do a little meditation before going to sleep.

Don't take the stress.

Apply these tricks before going to sleep and have a good sound sleep of 7-8 hours.

7. WATER

Water is one of the main sources for the body to survive, we all know that. You have to drink a lot of water throughout the day no matter what your fitness goals are.

Because you are eating so many calories throughout the day, drinking 4-5 liters of water throughout the day will really help the foods to get absorbed properly.

Don't drink water just before or just after the meals because it will slow down the digestion of food. you can drink water 30 minutes before meals or 30 minutes after the meal.

8. AVOID JUNK FOODS

Because you have to eat in a surplus of calories to gain weight, many people try to complete those calories by eating junk or unhealthy food.

Stay away from those calories because those foods have so many calories and the calories which you are getting from those foods are bad calories. our body doesn't need those calories.

You can have a cheat meal once a week or once a month to keep your metabolism boosted. because when you eat healthy all the time your metabolism starts slowing down and having a cheat meal once a week or once a month boosts your metabolism effectively.

And, if you will eat junk food regularly, you will only gain the weight of fat not muscles. so, try to avoid them.

9. AVOID SUGAR AND SALT

Sugar is your number one enemy so try to avoid sugar. sugar is nothing but empty calories. if you eat sugar then you will again gain weight of fat not muscles.

If you cant avoid sugar then try t have natural sugar like stevia, fruit sugar, etc.

Natural sugar is acceptable and natural sugar won't harm your body like artificial sugars.

CONCLUSION - so, friends, follow these 9 tips and you will see amazing changes in your body. I hope you found this video to be helpful. Well, if you did, please do give it a share. I thank you for reading this article.

Best Home Made Protein Shake To Gain Clean Muscles for men and women - 2020

2020-11-27T13:15:00.000+05:30

Hello friends welcome to fitness chaser, let us talk about homemade protein shakes.

Protein is an essential thing to gain muscles. we all know that protein is the building block of muscles. But for some people, it gets very difficult to buy a whey protein supplement.

Not everyone can afford protein supplements or not everybody likes to buy them.

So, making a good homemade protein is a great idea to fulfill your protein requirements and help you to build lean muscle tissue.

We will talk about this homemade protein shake in detail, their timings, when should be it consumed. If you are a beginner then this will really help you to build some quality muscles.

I already have written an article about the budget-friendly whey protein supplement here.

You can change the ingredients of these recipes according to your body and your requirements.

For example: if you are lactose intolerant then you can use almond milk or soy milk instead of using dairy milk. you should use natural peanut butter in the recipe but if you can't use it or don't have you can use 1 handful of roasted peanuts.

Or if you cant use or buy a whey protein just use 5 boiled egg whites along with the shake.

BEST HOMEMADE PROTEIN SHAKES

1. Banana shake

The Ingredients of this recipe is

2 banana
2TBSP peanut butter
50g oats (powder form)
250 ml of milk
1 TBSP honey
10 raisins
1 scoop whey protein or 5 boiled egg whites

Now, just blend them in a jar and have fun with this tasty homemade banana shake which is protein-rich.

You can have this drink in the morning or at any other time. this becomes the complete breakfast for you which is balanced with protein fats and carbs.

2. Homemade mass gainer

The ingredients of this recipe are:

50g spinach
60g oats (powder form)
1 TBSP peanut butter
1 large banana
1 cup low-fat yogurt
1 hand full of black grapes
Half glass water

Trust me you will love the taste of this drink. the best part of making a mass gainer at home is you don't get extra calories.

You can have this drink in the morning or post-workout.

We are getting minerals and vitamins from the super healthy food spinach. This is a flexible drink you can have to build muscles.

3. Jaggrey banana shake

1 small serving of jaggery
half cup low-fat curd
1 large banana
200ml milk
1 scoop whey protein
50g oats (powder form)
1 TBSP peanut butter
1 teaspoon flax seeds
little serving of cinnamon
10 almonds

Just blend this and have fun with this amazing drink. you can adjust the calories of this drink according to your preference.

You can have this at any time of the day or in the morning. You can use 5 boiled egg whites instead of using whey protein.

4. Simple morning protein shake

The ingredients of this recipe re:

50g oats (powder form)
1.5 scoop of whey protein
2 TBsp Peanut Butter

Just blend them all and have a meal with properly balanced carbs, protein, and fats.

You can have this meal as your breakfast and you can also use this drink in your cutting period.

CONCLUSION - All these meals are properly balanced. you can have these meals at any time of day.

I hope, you get help from this article, well if you get then please let us know in the comment box and share this article with your friends and family members.

MUST-READ

How To Raise Testosterone Fast And Naturally - 2020

2020-11-25T13:51:00.002+05:30

Testosterone is the number one male hormone but females also have a little amount of testosterone. the number one male hormone for the female is estrogen and estrogen but we males also have a small amount of estrogen in our body.

Do you know how much problem a man can face if he lacks testosterone, the male hormone? Many men do not know what testosterone is.

WHAT IS TESTOSTERONE?

Testosterone promotes the development of male sexual symptoms and is associated with sexual function, blood circulation and muscle strengthening, concentration, mood, and recall, etc.

A balanced diet is not only essential for health, but also for increasing fertility and the correct level of testosterone. Married lives are also being destroyed due to low testosterone levels.

So, here are some tips which will help you to boost your testosterone.

TOP TIPS TO RAISE TESTOSTERONE

1. HEALTHY AND BALANCED DIET

A healthy and balanced diet is necessary, no matter what your fitness goals are. you should avoid eating junk foods and other unhealthy foods.

You should always have foods that have zinc, magnesium, vitamin D in your daily diet. it really helps you to raise your testosterone level.

You can also add some multivitamin, zinc, magnesium supplement to your diet.

2. SIT IN SUNLIGHT

One of the best natural sources which we have absolutely fee is the sunlight. sunlight is rich in vitamin D, So, if you sit in sunlight for just 15-20 minutes you will amazing changes in your testosterone level.

3. EAT SATURATED FATS

Saturated fat is also one of the best sources up your boost your testosterone levels.

Bur remembers don't eat saturated fat too much because it's not good for our heart health. The report of the American council of heart says that your saturated fat intake should be 7% of your total fat intake for a day.

The foods that are rich in saturated fats are egg yolks, cheese, chicken thighs, butter, desi ghee, etc.

So, add these foods to your diet and see your testosterone level rising.

4. DO EXCERCISE

Exercise plays a major role when it comes to muscle building, fat loss, staying fit, or boost testosterone, etc. you can perform exercises 3-4 times a week to give a boost to your testosterone.

In exercises, weight training is so effective to boost testosterone naturally. never miss compound moves like squats, deadlifts, bench press, military press, etc.

Always train your legs, never miss them, when you do exercises for your legs, testosterone gets a boost.

Rember to not compromise with your intensity. some studies have shown that the higher the intensity is the more benefits you will get.

5. SLEEP

Sleep is the major factor for the body to work correctly. I would suggest you take a sound sleep of 7-8 hours. when you wake up in the morning, your testosterone level is at its peak. and, then it drops slowly.

Having a sound sleep of 7-8 hours is so much effective. satay away from the blue light of phones, laptops, etc. half or one hour before going to sleep.

Trust me this will increase your quality of sleep.

6. DONT TAKE STRESS

When you take stress your body starts making a hormone called cortisol. cortisol is just proportional to testosterone.

There are so my disadvantages of having a high level of cortisol. so try to decrease the level of cortisol and try to increase the level of cortisol.

You can do yoga, meditated, or something that you love to keep your cortisol level low.

7. AVOID BAD THINGS

You should always avoid things like alcohol, smoking, consumption of sugar. this will decrease your testosterone level. these things affect your body.

8. LOSE FAT

If you are an overweight person or someone who has so much fat in their body then try to reduce fat from your body. studies have shown that if someone has so much fat in their body or if someone is overweight there is more likely to be low testosterone level.

CONCLUSION - So, guys, if you follow these 8 tips, you will see some amazing changes in your testosterone level.

Well, if you get any help from our article then please let us know in the comment box, and please share this article with your friends and family member.

Top 11 Best Tips And Foods To Gain weight In The Fastest Way - For Males And Females - 2020

2020-11-23T20:44:00.002+05:30

If you're taking any powdered or chemical food item for weight gain, then it is often harmful to you. Whereas by consuming the foods mentioned here, one can gain healthy weight.

Just as obesity and increased weight is a big problem, similarly many people have to face the problem of underweight. Due to their low weight, people make fun of them, also, they also seem to be malnutrition patients.

But do not worry, there are some methods through which you will gain weight in a few months.

In fact, to increase weight, it is not necessary that you have to eat too much, but instead, you can easily gain weight by consuming certain types of foods and by some tips to gain weight. Know here which are those foods and tips which can help in weight gain….

TOP FOODS AND TIPS TO GAIN WEIGHT IN A HEALTHY MANNER

1. EAT HEALTHY FATS

You should always eat healthy fats. healthy fats are always good for our body. it keeps our organs healthy.

There are two types of fat:

saturated fat
unsaturated fat

Saturated fat is unhealthy fat, you should always avoid them. our body still needs saturated fat but in a very little manner because it boosts our testosterone.

Saturated fat like:

egg yolk
Butter
cream
cakes
sugar

It's not good for our heart, so, friends, avoid these types of fats and save your heart.

Unsaturated fats are healthy fats, you should never avoid them. healthy fats keep our heart brain, etc. organs healthy.

Unsaturated fats like:

almonds
walnuts
cashews
peanuts
peanut butter

These are super nuts, eat them, and prevent your heart from a heart attack and live longer and for sure to gain weight.

2. AVOID MASS GAINERS

Now, when we talk about weight gain, many people go towards mass gainers. this is the biggest mistake they do.

Don't waste your money buying a mass gainer. instead of, invest your money in buying a good quality whey protein.

I already have written an article on budget-friendly and best whey protein in India here.

3. EAT MASS GAINERS

Now, you are thinking that I recently denied using mass gainers. so why I am saying now to eat mass gainers.

Instead of buying a mass gainer, you can make a homemade mass gainer gain weight.

INGREDIENTS:

2 banana
2 TBSP peanut butter
200 ML low-fat milk
50G oats
1 spoon honey
1 scoop whey protein
10 almonds
10 cashews

Firstly, make a power of oats by blending them in a blender, and Now, just blend them all in a blender, and your homemade mass gainer shake is ready.

This shake is totally balanced with protein, fats, and carbs, and am sure, you will gain weight from this recipe, give it a try.

4. DO WORKOUTS

Workouts are really helpful if you want to gain weight as well as muscle size. it makes your weight gain process fast. you can perform home workouts as well as gym workouts. I already have written some articles on intense workouts to do lean bulk here.

When you do an intense workout, you force your muscle to grow and all we need is the muscle building. you build a good amount of muscle and you gain weight of pure muscles.

5. FOLLOW A CORRECT NUTRITION PLAN

Nutrition is something that can change you. you don't need any mass gainer, any fancy diet. just fix your nutrition and you will see amazing weight gain results.

Every meal should be a balanced meal with carbs, protein, and healthy fats.

I already have written an article about muscle gain nutrition plan here.

6. EAT WHOLE GRAINS

Whole grains are really effective when it comes to weight gain. avoid eating polishes grains like white rice, refined sugar. etc.

A whole grain is that contains the endosperm, germ, bran, and the refined grains only contain the endosperm. refined grains digest so fast and spike our insulin which is not healthy.

Consumption of whole grains lowers the risk of several diseases and leads you to weight gains.

7. INCREASE PROTEIN INTAKE

If you are willing to gain muscle size then you must have to increase your daily protein intake. we all know that protein is the building block of muscles.

When 20 amino acids get combined then it makes a complete protein.

For example chicken breast, egg whites, whey protein, etc. are the complete source of protein.

Protein will leads you to gain weight.

8. AVOID SUGAR

Many people start eating sugary food to gain weight, which is absolutely not healthy. sugary foods lead you to fat gain and we want only muscle gain.

These types of foods are also not good for our heart health. save your heart and avoid sugary foods.

If you can't control yourself to eat sugary foods then you can go for natural sugar like fruits, berries, etc.

Natural sugar is always acceptable nut in a limit. however, sugar is sugar.

9. BOOST YOUR TESTOSTERONE

When you have a boosted testosterone, it gets easier for you to gain weight and increase muscle size.

There are so many ways by which you can boost your testosterone like:

eat a little amount of saturated fat
get a sound sleep
eat healthy fats
do leg workout
take a natural testosterone booster

You can boost your testosterone by applying these tips and I am sure you will gain weight.

10. CALORIC SURPLUS

All these tips will not work until you make a calorie surplus. when you will eat more calories than your body needs then you will be able to gain pure muscle weight.

Just, find out your maintenance calories and make a surplus of 200-300 calories. remember to not male a surplus of too many calories otherwise you will gain fat in your body.

11. SLEEP

Last but not least, sleep is always necessary no matter what your fitness goals are.

You should always take a sound sleep of 7-8 hours so that your body can grow and you can gain weight.

There are tons of benefits of a sound sleep of 7-8 hours. never compromise with sleep.

FOODS TO ADD IN YOUR DIET

There are some foods which will help you to gain weight if you add them to your diet.

almonds
cashews
peanuts or peanut butter
walnuts
banana
oats
read meat
raisins
eggs
sweet potatoes
fish oil
whey protein

CONCLUSION - By applying all these natural weight loss tips, am sure you will gain weight naturally.

If you get any help in losing your weight with this article, then share your experiences with us on helpyouout7820@gmail.com. We will share your selected suggestions on our social media platform.

Top 8 Best Ways To Lean Bulk Fast naturally - become skinny to muscular fast - 2020

2020-11-22T17:57:00.004+05:30

With the changing times, the craze of bodybuilding among the youth is continuously increasing. It makes the personality attractive and gives you a different look. People whose muscles are strong, their body is seen in your shape.

There are many ways to make muscles like this. In addition to regular exercise, taking a balanced diet can easily create muscles. One thing that needs to be remembered here is that it is not enough to just spend hours in the gym, it is equally important to follow the Proper Diet Plan with the gym. Today we will tell you about some tips that will help you to take your muscle gain journey to a whole new level naturally.

TOP 8 TIPS TO LEN BULK NATURALLY

1. EAT ENOUGH PROTEIN

Protein is the building block of muscles. Protein is necessary when we talk about muscle building.

In many people's diets, there is one absent thing which is protein. without protein, we cant build muscles.

Protein goes into our bloodstream and helps our muscles to grow.

Every meal should be protein-rich. so, that you can fully maximize your gains.

The prime time to take protein is in the morning and in post-workout. this is because.

When we wake up in the morning, we just finished a fast of 7-8 hours. it means, our body is completely empty. so, it's a great idea to fulfill our stomach with protein to maximize your gains.

The next prime time to take whey protein is in the post-workout.

This is because we do heavy weight training, we do a high-intensity workout, we force our muscles. so, it goes necessary to take protein post-workout.

We need a high digestive protein so that it could digest easily and goes into our bloodstream and make our muscles protein-rich.

It's easy for non-vegetarian people to fulfill their protein requirements because there are so many protein sources.

But when it comes to vegetarianism, it becomes little tuff to fulfill their protein requirements.

So, investing in a good whey protein is a good investment.

I already have written an article about low budget-friendly whey protein supplements here.

2. EAT CARBOHYDRATES

Petrol is fuel for cars. you can not drive a car without fuel.

Just like that, carbs are the fuel for the body. you need carbs to drive your body.

If you didn't eat carbs well, you will feel having low energy in the gym. our body needs the energy to lift the weights.

Carbs will also help you to increase your strength. read next point how increasing strength will help you to increase muscles.

There are two types of carbs:

Simple carbs.
Complex carbs.

You need to eat complex carbs like whole grains, oats, brown rice, whole wheat bread, sweet potatoes, quinoa, apple, etc.

And, you should avoid simple carbs like polished rice, maida, refined sugars, candy, soft drinks, etc.

3. INCREASE STRENGTH

Being a natural lifter, it becomes mandatory to increase your strength.

When you do progressive overload, you force your muscles to get bigger. if you are not able to lift more weights then try to do more reps with the same weight and then next week try to increase weight.

Remember not to increase weight too fast, it can be dangerous. slowly increase the weight.

Apply this and you will see great changes in your muscles. it's a great way to do lean bulk.

4. INCREASE INTENSITY

Now, the intensity is a major topic, no matter what your fitness goals are, intensity should be there.

By increasing intensity, you can force your muscles more to grow.

There are many ways to increase the intensity like:

increase the weights
reduce rest time
lift compound movements

Do these things to increase the intensity and see the magic.

5. EAT HEALTHY FATS

While doing muscle gaining or weight gain, people usually avoid eating any type of fat.

But, our body needs healthy fats. healthy fats keep our organs healthy.

Fats are of two types:

saturated fats
unsaturated fats

You should always eat unsaturated (healthy fats) fats like:

almonds
cashews
walnuts
peanuts
peanut butter
flax seeds
fish oil
sunflower seeds

And, you should always avoid saturated fats (unhealthy fats) like:

egg yolks
butter
oil
cakes

SAVE YOUR HEART

6. NEVER MISS COMPOUND MOVEMENTS

Compound moves are what in which more than one body part is working. like squats, deadlifts, bench press, military press, etc.

You should never miss these workouts because these moves train your muscles and you can grow more muscle size.

Remember to not compromise with your form. always try to do every exercise in the exact form.

7. DRINK WATER

Now, what I should say about water. water is the most important thing for the body. you should never compromise in drinking water.

Drink at least 3-4 liters of water per day. fulfill your daily water intake every day to get maximum results.

Water has so many benefits like:

prevents constipation
normalize blood pressure
protect organs and tissue
deliver oxygen and nutrients to your cell

And, if you are taking creatine then you should drink at least 4-5 liters of water every day.

7. CALORIE SURPLUS

Be in a calorie surplus is always necessary while gaining muscles.

Just find out your maintenance calories and make a surplus of 200-300 calories.

The rule of thumb says when we create a surplus of 3500 calories our body gains 1 pound and when we create a deficit of 3500 calories we lose 1 pound.

Never try to do dirty bulking, always try to do clean bulk.

8. SLEEP

Last but not the least, sleep is one of the most important things for the body. you are doing a great workout and eating healthy nutrition but you will not grow until you give proper rest to your body.

Our body grows when we sleep. take a sound sleep of 7-8 hours.

Now you know, how you can gain pure muscles. so, start now and stay fit and active.

CONCLUSION - By applying these tips, you will dee certain changes in your body. give them a try.

If you like this article please share it with your friends and family member.

Top 10 Tips On How You Can Lose Your Weight Fast - Based On Science (2020)

2020-11-21T13:25:00.002+05:30

Maintenance weight improves your personality even more. But on the other hand, the increasing weight of people nowadays is spoiling their lifestyle.

People to lose weight

Dieting
Exercise
Running
Supplementation

Am not saying that these are not good. But very few people benefit from this. Some people even give up food and drink for this. But perhaps those people do not know that quitting and drinking does not reduce weight. only, eating well and healthy lifestyle leads to weight loss.

It is also seen that people suffer from other diseases in the process of reducing obesity.

By writing all this, I am not increasing your problem further, but if you also want to reduce your weight, then I am telling you some basic things about it. Because maybe you are working hard to lose weight day and night, but due to some mistakes, your hard work is losing water.

If you want to reduce your weight then all you have to do is to improve your lifestyle and some eating habits, so that you can reduce your weight easily and naturally in no time.

10 easy weight loss tips

In this article, we will know about some easy weight loss tips.

1. Eat Whole Grains

You have to try and eat food made of whole grains such as chapatis, whole wheat bread, cookies, and oatmeal than refined food.

Whole grains help more in metabolizing the body and digest quickly. It gives energy to the body for a long time, which gives energy to your body throughout the day. It reduces appetite and sugar.

2. Psychological Preparedness

You don't have to be ashamed of people for your increased weight. For this, you can also take the help of your parents, friends or people nearby.

You tell them not to do it immediately when they see you eating things like burger-pizza-cake. With this, you can get a motive and you will get help in reducing weight.

3. Know Your Food

You will need to be more alert while selecting food for yourself.

You have to take special care that the basic function of your body requires Unsaturated Fats and Essential Fatty Acids.

Low fat or low sugar labeled food products will have more calories than necessary. In return, you take products without sugar, which will also reduce your calories and reduce your weight.

Avoid saturated fats like egg yolk, desi ghee and etc.

But if you are a man you can still have around 7 % of saturated fat from your total fat intake for a day.

4. Water is the main weight-loss tool (Use Water As A Weight Loss Tool)

Every time you are hungry or you are going to eat, that is, try to drink water just before lunch or dinner.

This is a simple way to reduce your hunger immediately to a certain extent. Excess water also increases your metabolic rate and makes you feel full.

And, water is necessary, no matter, you have fitness goals or not.

5. Manipulate yourself to eat less food

Try to reduce the quantity of food gradually. This will make your habit of eating less and by reducing the food gradually, you will not feel too hungry.

You also have to keep in mind that your calorie intake at your dining table is very limited. So, instead of taking one big serving at the same time, by taking many small servings, your mind assumes that if you have eaten enough, then you will not be able to eat much again.

6. Use Fiber

Try to add more fiber to your food and it should have soluble fiber and insoluble fiber. This makes you feel full and you do not feel very hungry.

Insoluble fiber is found in leafy lettuce, which naturally reduces your food intake.

This is because eating raw salad means you will need to chew more. And chewing this extra, along with saliva release, helps control appetite for a few hours.

Make a salad of raw mixed vegetables with lunch and dinner. raw vegetables will really help to reduce fat from your body and took your journey to a whole new level.

7. Keep yourself away from salt

We know that salt enhances the taste of our food.

But...

Salt holds water in your body, so it should be consumed less. Also, salt keeps blood pressure high, which will make you sweat.

When you sweat, you will feel hungry and thirsty and you will feel like eating something, for which you will drink tea or cold drinks, which contain sugar, which is not right for you.

8. Avoid Sugars

Sugar is really a major problem that is stopping you from your weight loss goals.

Sugar is nothing but just empty calories which will increase your weight.

If you are unable to stop yourself from eating sweets or sugar made things, then you can have natural sugar that is present in fruits. natural sugar is acceptable.

However, try to eat less sugar and things made from it.

9. Do Exercise

Now, by listening to the word do exercises, people generally start doing cardio. they just get dependent on cardio.

But we will use cardio as our master weapon at last.

You have to follow a perfect gym routine and never skip compound lifts like squats, deadlifts, bench press, military press, etc. this will help you to burn more calories throughout the day.

You do not need heavy exercise in the beginning to lose weight. start from starting.

And, now use cardio as our main weapon.

I already have written a separate article on how to use cardio as your master weapon to lose weight in an extreme way HERE.

10. Increase protein intake.

We all know that protein is the building block of the muscles. and, when it comes to fat loss, we can't ignore protein intake.

Losing weight often leads to a lack of protein, this also reduces your muscles. Therefore, you will need a protein suitable for your body.

So, you have to keep your protein intake high so you can build muscles while losing fat.

You can take egg whites, tuna, cheese, lentils, legumes, chickpeas, salmon, chicken, etc. to keep your protein intake high.

11. Last but not least, make a caloric deficit.

All these tips don't work until you make a calorie deficit. being in a calorie deficit is mandatory to lose weight or fat.

Now, you might be thinking about how much caloric deficit and how we should know our maintenance calories.

It's simple, just go to any online calories counter and type your age, height weight and you would know your maintenance calories and after then make a deficit of 200-250 calories.

You don't have to drop so many calories. It's not good for the body.

When your body hits your plateau just change your nutrition plan and workout plan.

CONCLUSION - By following these tips, I am sure you will definitely lose your body fat. follow these tips effectively. remember to keep your protein intake high so you will be able to build muscle and keep tracking your progress. by tracking your progress, you will always feel motivated.

And, if you want you can just contact us on our E-mail id - helpyouout7820@gmail.com

Now you must have understood what you have to do to lose weight naturally and what not.

So what are you waiting for?

Get started and see that by following these tips you will be able to reduce your weight in less time.

So, guys, I hope you like this article. well, If you liked this please share it with your friends and family.

Low Budget Diet Meal Plans For Men And Women To Gain Clean Muscles (2020)

2020-11-20T14:07:00.002+05:30

Nutrition plays one of the major roles when we talk about lean muscle building and fat loss.

We all know that nutrition is the key to achieve our dream physic.

People usually say that 50% workout, 25% nutrition, and 25% rest.

But I say 100% workout, 100% nutrition, and 100% rest.

If you give your 100% in everything then I am sure you will transform.

We all know that how expensive bodybuilding is but fitness is not expensive.

Today I will give you a low budget diet plan which will help anyone to gain pure muscles.

BUT...GUYS UNDERSTAND...

There is no diet plan, no magic food which can gain your weight or gain your muscles in just 1 week or just in a month. it took time, dedication, patience, hard work, and many more to build muscles.

Today I will give you a budget diet plan which will help you to gain pure muscles.

WHY I MAKE A BUDGET DIET PLAN?

Bodybuilding or Fat loss with study and job is common and in today's time, most people stay out of the house for a job or study. In such a situation, it becomes very difficult to maintain your diet with your studies or jobs.

Many people shift with the family, but many have to face a hostel life. Then they face the biggest problem, maintaining their diet while staying in hostels.

So that's why I am giving you this diet plan. anyone who is not on b budget can still follow this diet plan.

MACROS VALUE

This diet plan is designed according to 2600 calories.

PROTEIN - 150g

CARBS - 250g

FAT - 110g

NOTE: Before following this diet plan please find out your maintenance calories and adjust the diet plan according to your calorie intake.

BREAKFAST

50g oats (soaked overnight)
20almonds
2TBSP peanut butter
3 boiled egg whites + 1 whole egg or 1 scoop whey protein
1 banana

MACROS

Protein - 40g
Carbs - 57g
Fats - 45g

LUNCH

4 slice of whole-wheat bread
100g paneer
1 banana

MACROS

Protein - 24g
Carbs - 70g
Fats - 24g

SNACK

1 banana
1TBSP peanut butter
100g tofu

MACROS

Protein - 19g
Carbs - 25g
Fats - 10g

PRE-WORKOUT MEAL

50g oats (soaked in the morning)
4 boiled egg whites

MACROS

Protein - 17g
Carbs - 30g
Fats - 2g

POST WORKOUT MEAL

1 scoop whey or 5 boiled egg whites

MACROS

Protein - 24g
Crabs - 0
Fats - 0

DINNER

3 whole wheat roti (chapati)
100g paneer
2 whole eggs + 2 egg whites
Mix salad

MACROS

Protein - 46g
Carbs - 60g
Fats - 33g

If you wish to buy affordable whey protein supplements you can read our latest article here.

You will get high-quality whey protein at a very affordable price.

So guys I hope you like this money-saving article. well if you like it please share it with your friends and family member.

If you have any doubt please don't forget to comment.

Top 5 Best Budget Whey Protein Supplements In India To Gain Pure Muscles (2020)

2020-11-18T21:17:00.005+05:30

We all have some goals like muscle building or fat loss. we all want to get big but there is one problem approximately every student or middle-class person is facing.

The problem is the budget.

Can we build muscles on a low budget? can we lose fat on a low budget?

This question runs on every person who wants to spend a lot of money on their whey protein supplements.

But, the answer is simple and the answer is yes.

Yes, you can build muscle and lose fat on a low budget. no matter how much you can spend. today in this article I will share some low price but high-quality whey protein supplements with you.

BUT....... let's briefly knows...

WHAT ARE WHEY PROTEINS?

Whey protein is a combination of proteins confined from whey, the fluid material made as a result of cheddar creation. The proteins comprise α-lactalbumin, β-lactoglobulin, serum egg whites, and immunoglobulins. Whey protein is generally showcased as a dietary enhancement, and different wellbeing claims have been ascribed to it. A survey distributed in 2010 in the European Food Safety Authority Journal presumed that the gave writing didn't satisfactorily uphold the proposed claims. For muscle development, whey protein has been demonstrated to be marginally better contrasted with different sorts of protein, for example, casein or soy.

FORMS OF WHEY PROTEIN.

CONCENTRATE - this whey protein has a low level of fat and cholesterol as compared to others but if we compare this form of whey protein to the other form of whey proteins, they are high in carbohydrates. this form of whey proteins is the cheaper one.

ISOLATE - this form of whey protein has more low fat and zero cholesterol, they are also high in protein and low in carbohydrates as compared to concentrate whey protein. this form of whey protein is a little expensive than concentrate but it's worth it because of the good quality.

HYDROLYZED - this form of whey protein is the purest form of whey protein, it will give you a high quality of protein and zero fat and zero carbohydrates, and zero cholesterol but it's so much expensive and this protein is not made for the normal gym person.

MY OPINION

I can blindly recommend to you the whey protein isolate.

Here are the reasons why?

Gives you a good quality of protein
Not much expensive
Gives a negligible amount of carbohydrates
Gives a negligible amount of fats
Zero sugar

Here are some budget-friendly whey protein supplements that you can easily afford.

1. NUTRABAY PURE SERIES WHEY PROTEIN ISOLATE.

NUTRITIONAL FACTS:

1. This whey protein will give you 26.5g of rich protein per 30g of the scoop to build rich muscles.

2. It will give you 6.2g BCAA and 4.7g Glutamic acid to ensure faster muscle recovery and growth after an intense workout.

3. You will get only 1g of carbohydrates. it means it's really rich in protein.

4. This will give you only 0.1g of fat.

RAW MATERIAL - The raw material for this whey protein is coming from Glanbia, USA.

It's a great affordable option for anyone to maximize your gains.

BUY now at amazon:

BUY now at nutrabay:

2. BIG MUSCLES NUTRITION PREMIUM GOLD WHEY

NUTRITIONAL FACTS:

1. This whey protein will give you 25g of rich protein to make your muscles rich.

2. You will get 5.5g BCAA, 4g Glutamic Acid and zero Sugar Per Serving.

3. you will get 6.5g carbohydrates per serving. this is because it's a blend of whey protein isolate and whey protein concentrate.

4. you will get 1.5g of fat per serving.

RAW MATERIAL - The raw material for this whey protein is coming from Glanbia, USA.

NOTE: You will get a big muscles creatine absolutely free with this offer.

BUY now at amazon:

3. BIG MUSCLES NUTRITION FROTEIN

NUTRITIONAL FACTS:

1. This whey protein will give you 26g of refreshing protein to maximize your gains.

2. You will get 15g essential amino acid and 5.5g of BCAA and zero sugar per serving.

3. You will get 4g of carbohydrates per serving and zero cholesterol.

4. It will give you only 1.5g of fat per serving.

RAW MATERIAL - The raw material for this whey protein is coming from Glanbia, USA.

4. SCITRON ADVANCED WHEY PROTEIN

NUTRITIONAL FACTS:

1. This whey protein will give you 25.5g of protein to fuel up your muscles.

2. It will give you 6g BCAA, zero sugar.

3. You will get 2.8g of carbohydrates per serving. this is also a blend of whey protein concentrate, whey protein isolate, and whey protein hydrolyzed.

4. You will get 2.1g of fat.

5. OPTIMUM NUTRITION GOLD STANDARD

NUTRITIONAL FACTS:

1. This whey protein will give you 24g of protein per 30.4g of the scoop.

2. you will get 5 grams of naturally occurring BCAAs and over 4 grams of glutamine and glutamic acid in each serving ‚which helps to build lean and strong muscles; Gluten Free.

3. You will get 3g of carbohydrates per serving which is acceptable.

4. It will give you only 1g of fat.

RAW MATERIAL - The raw material for this whey protein is coming from Glanbia, USA.

So guys these all proteins are budget-friendly, you can buy this whey protein to maximize your gains and to lose fat.

If you are confused that which protein you should buy then I will suggest you buy.

Nutrabay pure series whey protein isolates because...

it will give you 26.5g of protein per serving.
it has only one ingredient in it.
the quality of protein is very high.

Big muscles nutrition frotein because...

it will give you an amazing g flavor.
it will give you 26g of protein per serving.
the quality of protein is very high.
easy mixability.

STILL, CONFUSE?...

HERE IS A BUYING GUIDE

You should see some things before buying a good whey protein.

here are some points to be remembered.

How much protein you are getting per scoop.
From where the raw material is coming.
Mixability.
Taste
If you are buying from a third party please authenticate on companies official website before using.
And of course the price for budget-friendly people.

Thanks for reading. if you find this article helpful then please don't forget to share it with your friends and family member.💓💓

How You Can Burn Your Stored Fat From Your Body - Complete Beginners Guide - Based On Science - 2020

2020-09-26T13:34:00.002+05:30

Being fat is a common problem in today's world. everyone wants to melt the fat from their body.

BUT...

Melting fat from the body is a tuff task. are you one of them, who doesn't know how to remove, or are you someone who tried almost everything but failed in their fat loss/weight loss journey?

Well, don't worry...

In this article, I will give you deep information about how our body stresses fat and how our body removes that body from the body.

So please read this article till the end.

But firstly...I want to say something about nutrition that nutrition is something that can change your whole body without any workout.

Just fix your nutrition and definitely, you will get results.

HOW OUR BODY STORES FAT?

Before talking about this, let's get to know what is fat?

Fat is nothing but it is only stored energy.

When you eat carbs, it gets converted into glucose then glucose goes into your bloodstream.

Now, either you burn that glucose in the form of energy of your body stores that glucose in glycogen.

What is glycogen?

Glycogen is backup energy.

The backup energy stored in your body, stores in this glycogen.

It is not present in our stomachs. it is present in our muscles. legs, chest, arms, etc.

BUT, here I will give you an example of the stomach.

SO, please don't get confused.

LET'S GET BACK TO OUR TOPIC NOW.

When you eat carbs, your body breaks them and converts them into glucose then glucose goes into your bloodstream.

And, if you are in resting mode or you don't do any kind of workout then your body stores that glucose in glycogen.

Now, you eat your second meal, it also has carbs, it goes in your body, gets converted into glucose, and goes in the bloodstream.

Then again if you don't do any kind of workout, your body again stores that glucose in your glycogen.

Now the same process in your third, fourth, fifth meal.

So, what is happening here?

Your glycogen tank is getting full.

Now you are eating too many carbs, doesn't matter you are doing a workout or not.

You are eating high carbs.

And, the same thing you are doing on the next day and on the third day.

Now, what will happen if your glycogen tanks get full?

Where your next glucose gets stored?

Now, glucose will spill over.

Now, when you eat carbs next time and when your body breaks it into glucose.

It will get stored as fat. fat cells will start to be created in your stomach area.

It's happening every day, you are eating too many high carbs. your stomach is expanding because glycogen stores full.

It is because your carb consumption is too high. you are eating carbs every day. Now, it doesn't matter that you are eating simple carbs or complex carbs. you overdosing it.

NOW, week by week, month by month, the layer of the stomach will get that. Your body fat percentage will go up because of continued spillover and that causes bloated and heavy.

NOW, the process is the same, doesn't matter you are active or not.

If you are active then there is a low chance of spillover but it depends on your carbs intake.

AND, if you are not active then you have too high chances of spillover because when you eat something then you already know the process.

Let's talk about...

HOW OUR BODY BURN FAT?

Let's understand...

Now, to burn fat we have t deplete our glycogen stores.

BUT HOW?

Here, we will design our meals like meal 1, meal 2, meal 3, etc.

Let's understand through an example:

We will take 6 meals throughout the day and from those 6 meals, we will completely cut the supply of carbohydrates into 4 meals.

NOW, when we will do a workout or any activity, our body burns calories but our body will burn calories of fat, it depends on our protein intake.

In our previous situation, our carbs intake is high, protein intake is low, fat intake is high.

BUT, now we are dropping carbs, protein intake is high, fat is high or moderate.

By dropping carbs, the process will reverse. our body will utilize that backup energy or store fat as fuel.

AND, on the second day again we will stop the supply of carbs.

By cutting the supply of carbohydrates our body will use the stored body fat as the fuel for surviving.

WHY?

Because we cut the supply for carbohydrates. when we cut the primary supply of carbs for the body then the body has no other chance and our body will burn the stored fat.

Now, glycogen stores will start depleting slowly.

When you do workout your muscle glycogen will deplete.

And you are continuously cutting the supply of carbs and staying in a calorie deficit.

When glycogen gets completely depleted and cut the supply of carbs then the body will generate the energy from fat cells.

On the fourth day of the fifth day, if you will again add carbs to your meals.

Then again your body converts it into glucose and glucose comes into glycogen stores.

So on the next day again you will cut the supply of carbs.

In some months, you will see a flat stomach.

You can follow this method for 2-3 months.

REMEMBER THIS THING

When you are having carbs then your protein intake should be less means 2g carbs per pound bodyweight and 0.5 to 1g fat per pound body weight.

And when you are having low carbs your protein intake should be high means 0.5 to 1g carb per pound bodyweight and 0.5g to 1g fat per pound body weight.

We don't want both high or both less.

SAMPLE CARB CYCLE

MONDAY

LOW CARBS

TUESDAY

LOW CARBS

WEDNESDAY

LOW CARBS

THURSDAY

HIGH CARBS

FRIDAY

NO CARBS

SATURDAY

NO CARBS

SUNDAY

HIGH CARBS

So it's a sample carb cycle plan, you can also design your own carb cycle plan or you can follow this carb cycle also.

It's a scientific reason for how our body stores and burn fat. just stay in a calorie deficit and no need to change your workout plan.

So, friends, I hope you like this article well if you like this please don't forget to share it with your friends and family.💓💓

The Most Amazing Push, Pull, Leg Workout Routine For Gym To Gain Pure Muscles - 2020

2020-09-21T13:34:00.006+05:30

Everyone's dream is to build athletic and muscular physic.

BUT...

To build muscular and athletic physic, you have to follow a correct and intense workout plan.

But, people get confused that what workout should they follow to build muscle or lose fat.

Are you one of them?

Now, don't worry because I made a push, pull, leg workout that will help you to build muscular and athletic physic and lose fat.

In this workout, I mainly focused on machines more to prevent injury but if you want you can also customize it according to your preference.

The sets are 3-4 and the rep range is 10-15.

On push day, we are targeting the chest, shoulder, tricep.

On pull day, we are targeting back, bicep, traps.

On leg day, we are targeting quads, hamstring, calves.

You can add abs and cardio according to your preferences/comfortability.

If you want you can add it on push day and if you want you can add it on pull day or on leg day.

Let's start our workout:

⭐MONDAY - PUSH DAY (CHEST, SHOULDER, TRICEP)

CHEST

The flat bench press or machine chest presses - 3 sets of 10-12 reps.
Incline DB fly - 4 sets of 10-12 reps.
Decline DB press - 3 sets of 10-12 reps.

SHOULDER

Machine shoulder press - 3 sets of 10-12 reps.

SUPERSET

Machine/DB side lateral raise - 4 sets of 10-12 reps.
Plate front raises - 4 sets of 10-12 reps.

REGULAR SET

Face pulls - 3 sets of 10-12 reps.

TRICEP

Skull crusher - 3 sets of 10-12 reps.

SUPERSET

Tricep rope pushdown - 3 sets of 10-12 reps.
Close-grip pushups - 3 sets of 10-12 reps.

⭐TUESDAY - PULL DAY (BACK, BICEP, TRAPS)

BACK

Wide grip lat pulldown - 4 sets of 10-12 reps.
Single hand machine rows - 3 sets of 10-12 reps.
T-BAR rows - 3 sets of 10-12 reps.

BICEP

Barbell curl - 3 sets of 10-12 reps.
Hammer curl - 3 sets of 12 reps. (5-5 each hand and 2-2 each hand)
Incline DB curl - 3 sets of 10-12 reps.

TRAPS

SUPERSET

DB shrugs 3 - sets of 12-15 reps.
Rope shrugs - 3 sets of 12-15 reps.

⭐WEDNESDAY - LEG DAY (QUADS, HAMSTRING, GLUTES, CALVES)

bodyweight squats - 3 sets of 20-30 reps.
Leg extension - 3 sets of 10-12 reps (quads inward).
Lunges - 3 sets of 10-12 reps.
Lying leg curl - 3 sets of 10-12 reps.
Standing calf raises - 4 sets of 10-12 reps.

THURSDAY - PUSH DAY (CHEST, SHOULDER, TRICEP)

CHEST

DB incline press - 3 sets of 10-12 reps.
DB decline fly - 3 sets of 10-12 reps.
Cable crossover - 3 sts of 10-12 reps.

TRICEP

Tricep kickback - 3 sets of 10-12 reps.

SUPERSET

DB single hand extension - 3 sets of 10-12 reps.
Tricep dips - 3 sets of 10-12 reps.

SHOULDER

DB shoulder press - 3 sets of 10-12 reps.
Front DB raise - 3 sets of 10-12 reps.
DB rear delt fly - 3 sets of 10-12 reps.

⭐FRIDAY - PULL DAY (BACK, BICEP, TRAPS)

BACK

Close grip lat pulls down - 3 sets of 10-12 reps.
BB rows - 3 sets of 10-12 reps.
Machine rows - 3 sets of 10-12 reps.
Lat presses - 3 sets of 10-12 reps.

BICEP

Drag curl - 3 sets of 10-12 reps.
Spider inward curl - 3 sets of 10-12 reps.
High angle cable curl - 3 sets of 10-12 reps.
Seated EZ bar curl - 3 sets of 10-12 reps.

TRAPS

BB shrugs - 3 sets of 12-15 reps.
Rope shrugs - 3 sets of 12-15 reps.

SATURDAY - LEG DAY (QUADS, HAMSTRING, CALVES, GLUTES)

Bodyweight squats - 3 sets of 20-30 reps.
Leg presses - 3 sets of 10-12 reps.
Leg extension - 3 sets of 10-12 reps (quads outside).
Stiff leg deadlift - 3 sets of 10-12 reps.
Seated calf raises - 4 sets of 10-12 reps.

NOTE:

Do posing In between the sets.
Drink at least 750 ml of water.
Take 30 seconds to 1-minute rest in the regular set.
Get a quality sound sleep.
Do progressive overload.
Spend 10-15 minutes in the warm-up.

If you follow this workout, I am sure you will gain muscle mass and lose fat, and increase in strength.

So, friends, I hope you like this article and workout plan and I hope you will give it a try.

Well, if you like it please don't forget to share it with your friends and family.💓💓

READ THEM TOO

Top 3 Ways On How To Get Muscular From Skinny Fat - Complete Guide - 2020

2020-09-18T12:56:00.001+05:30

Are you skinny fat? If you are then am sure you are looking for how to get muscular from skinny fat.

In this article, I will share the top 3 steps/ways with you that will totally change your body if you follow those steps.

Skinny fat is not a problem, people think that this is a problem/medical condition.

BUT.....

This is only a body type.

⭐MEANING OF SKINNY FAT

As I said, skinny fat is not a problem. it just a body type.

In this condition, when you wear clothes you look skinny but when you go off clothes, you will see all the fat clearly that has accumulated in your body.

This is because you have low muscle mass but have a fat mass more than muscles.

⭐REASONS FOR SKINNY FAT

Generally, the Chances of skinny fat more when your body is not able to put muscle mass easily.

AND...

When you don't do any kind of workout but eat too much junk food.

And, When these two factors get combined then you know people become skinny fat.

We don't talk about reasons more, let's talk about solutions.

SOLUTIONS

While skinny fat problems, people usually get confused about what should they do first, bulk or cut?

First bulk then cut is not a bad option.

BUT...

We are not professional bodybuilders.

So, our main goals are to improve our overall body composition.

But... this is possible only we increase our muscle mass and drop our body fat percentage.

And, You should know that the more your body has muscle mass, the more easily it will drop your body fat.

Our aim is to have a good athletic and fit body.

The skinny fat solution depends only on 3 factors:

WORKOUT
NUTRITION
REST

We will talk about every point in detail.

Let's start.....

⭐WORKOUT

The biggest mistake that skinny fat people do is not doing resistance training/weight training and focusing more on cardio.

Please don't do this mistake.

Give more focus on resistance/weight training, not on cardio.

In any form, resistance/weight training will help you more to put muscle mass.

I will recommend you to workout 5 times a week and give 2 days of rest to your muscles. so your muscles will get proper recovery.

And, don't miss compound movements like bench press, deadlifts, squats, military press, etc.

Also, don't do long workouts. keep your workouts medium duration and regress like 45 minutes to 1 hour.

Try to lift heavy. when I said heavy, I men's try to lift heavy according to your strength. and, then increase your weight day by day. don't do ego lifting.

Train one muscle group per day and do 5-6 exercises or per muscle.

And, you can set your rep range like 12, 10, 8.

Just follow these steps while doing weight training.

NOW, let's talk about cardio.

CARDIO

As I said, don't do much cardio.

You can do cardio once a week or twice a week. not more than this.

Keep your cardio duration like 5-10 minutes but keep it best and regress. best is sprinting.

You can do 4-5 sprints after weight training, it will help you a lot.

ABS TRAINING

Like cardio, keep your abs session regress and best.

You can train your abs after the workout for 5-10 minutes without any rest.

WORKOUT STRUCTURE

You can structure your workout like...

MONDAY

CHEST + ABS

TUESDAY

BACK + SPRINTING

WEDNESDAY

SHOULDER + ABS

THURSDAY

ARMS + SPRINTING

FRIDAY

LEGS + ABS

And then, take 2 days of rest for proper recovery.

Trust these 5 days of the workout will decide the speed of your results.

⭐NUTRITION

The second factor is nutrition.

We all know how much nutrition is important no matter you have any fitness goals or not.

STEP 1

Step 1 is to find out your maintenance calories.

STEP 2

After finding your maintenance calories just make a minor surplus.

Minor surplus means like if your maintenance calories are 2000 then just add 200 more, which means 2200 calories.

On this road, if someone says that eat junk food/oily food to gain muscles then please don't eat that.

Don't do dirty bulking.

It will only help you to gain fat not muscles.

Everyone should have to do clean bulk.

I will recommend you to have 4-5 meals or 5-6 meals per day according to g to your comfortability.

But, keep in mind...

Your meals should be...

High in protein
Well balanced in complex carbs
healthy fats
Vitamins and minerals

As you know, when it comes to muscle building then the most important macro nutrition is protein.

So keep your protein 1.5 to 2 g per KG of body weight.

It means.....

If your weight is 60 KG then the protein should be 90g - 120g.

For carbs, add whole grains to your diet like...

Whole wheat roti
Semi brown rice
Oats
Sweet potato
Banana
Millets

These are complex carbs that provide energy for your body for a longer period of time.

Avoid eating refined grains.

White bread
Maida
White polished rice

Only clean eating will help you to gain muscles and drop fat from your body.

⭐REST

Now, let's talk about the final factor.

Sometimes it happens when you are doing the workout, eating healthy but still not getting results.

This happens because you are not giving proper rest to your body.

Rest is the easiest factor.

Just take 7-8 hours of quality sleep every night.

Our body grows when we sleep.

So, a night of quality sleep is important for overall health not only if you have any fitness goals.

If you follow these steps then I will guarantee you that you will drop your body fat and get a muscular athletic body.

So, friends, I hope you like this article, well, if you like please share it with your friends and family.💓💓

Modern Knowledge About Skinny Fat Body Type - Should You Bulk Or Cut First - 2020

2020-09-16T13:22:00.003+05:30

Are you skinny-fat? you might also think in the gym that what you should do first, cut or bulk?

Well, just read this article and you will get your clear cut answer.

In this article, I will tell you what to do if you are skinny fat.

Skinny fat is just a body type like other body types so you don't have to worry about it.

TABLE OF CONTENT

Meaning of skinny fat?
What skinny fat should do?
How many calories to consume?
Should you do cardio or not?
Should you train your abs?
Workout split
How much rest?
Nutrition

MEANING OF SKINNY FAT

skinny fat means people who are skinny in looks, who are underweight but have fat more than muscle in their body.

When we talk about skinny fat, it means there is no muscle mass almost but there is more fat mass.

But the weight is equally as much as it should be or underweight.

People who are skinny in looks, thin biceps, no shoulder, having low muscle mass but have so much fat in the stomach, quads, etc.

Their skin layer is so thick, you will know when you pinch it.

Skinny is fat also high body fat.

WHAT SKINNY FAT SHOULD DO?

So if you are skinny fat then you have to follow the 2 phase process.

Now, in the first phase, what is your first goal? you don't have muscles. so, you have to build muscles first.

Now, it doesn't matter that your body fat percentage is 15%, 18% 20%, you have to gain muscles first.

WHY?

Because you don't have many muscles but you have more fat mass than muscles. so, there you will have to put muscles first in your body.

But, you have to take care that you don't gain fat. means, if your body fat percentage is 20%, so it should stay the same while gaining muscles.

Now, when you gain muscles approx 10-20 pounds then you will start your 2nd phase.

In the 2nd phase, you will drop your fat and have to save your muscles too.

So it's a 2-way process.

Summary

In the 1st phase, you will build your muscles and in the 2nd phase, you will drop your fat while saving your muscles.

This is your 2-way goal.

HOW MUCH CALORIES TO CONSUMES?

See, you don't have to consume too many calories while this process like 3000, 4000, etc.

You don't have to cut the calories on an extreme level and don't have to increase the calories on an extreme level.

So how much you should consume?

See, it depends upon person to person, here are some steps by which you can find your maintenance calories.

STEP 1: CALCULATE THE BMR

Use an online BMR calculator or mobile app

Enter height, weight, age, and activity level

STEP 2:CALCULATE THE MAINTENANCE CALORIES

(FORMULA: BMR x 1.5)

Let's assume that BMR came in 1700

1700 x 1.5 = 2550 calories

So, maintenance calories are 2550

Now, you can add and reduce calories according to your body.

But, please remember do not to reduce or add calories at an extreme level.

SHOULD YOU DO CARDIO OR NOT?

Cardio is very good for the human body and very effective to lose fat.

But, here you are skinny fat and skinny fat don't have any much need of doing cardio every day.

You can do it once a week or a maximum twice a week. not more than this.

Please don't do cardio 5 times a week or 6 times a week. it's totally bad.

SHOULD YOU TRAIN YOUR ABS?

I've seen people don't train their abs and I 'vee also saw people who train their abs every day.

Both are the wrong ways...

Abs is a premium muscle. by that muscle, our body looks premium.

Abs is also a muscle group like other muscles. you have to train it like you train your other muscles.

If you are training your abs every day when it will recover? you are not giving time to your abs to get repaired.

And, if you are not training your abs muscle then it's also wrong.

Anyone doesn't matter skinny fat or anyone only needs to train their bass once a week or twice a week. not more than this.

WORKOUT SPLIT

Now, there is a lot of workout split in the market.

But...

Please don't do a double muscle group workout split. means don't train your 2 different muscles in one day.

Try to train one muscle in one day or one muscle once a week. don't train any muscle group twice a week.

HOW MUCH REST?

You should take a rest of 2 days a week.

Means...

You can take rest after 2 days of workout or you can take rest after 5 days of workout.

It also depends on the gym schedule and your schedule.

NUTRITION

I also said previously that you don't have any need of taking too many high calories or too many low calories in your nutrition.

Don't do this, if you do this then you will not build muscles, you will always be skinny, so don't do that, please.

What is our goal here?.

To build muscle and drop fat.

You have to take calories according to your Maintenance calories.

Please avoid junk food, alcohol, and packaged food too.

It will not build your muscles. It will make your skin thicker.

If you eat them, you will be a skinny guy in looks but your skin becomes thicker.

You have to eat clean and healthy nutrition.

Please don't do bulk on an extreme level as well as please don't do cut on an extreme level.

You have to do clean gain, which means you will only build muscles and fat, and then you to do clean-cut, means you have to drop you fat and have to save your muscles too.

NOTE: I will publish a nutrition plan for you tomorrow. stay tuned

So, this is your process, your process is different from other people's processes but t will give you results.

Remember to track your progress...

Check your weight from day 1 to day last
Take pictures every week
Track your strength

So, friends, I hope you like this article, well if you liked it, please share it with your friends and family.

Deep Information About Lower Back Pain: Its Symptoms, Causes, Treatment (2020)

2020-09-14T20:55:00.004+05:30

In today's world, lower back pain is very common. but what is the reason for this lower back pain?

People don't know that...

Every year 40 million people suffer from spine pain.

Today in this article I will tell you deep information about lower back pain.

So if you have pain in your lower back. so please read this article till the end and you will get useful information about lower back pain.

I suggested some stretching exercises in this article which will help you to lower your lower back pain.

I also tell the exercises to avoid while you have lower back pain.

When we talk about back pain, there is only 2 major reason:

MUSCLE PAIN
DISC PAIN

Muscle pain is very common. muscle pain means, your muscle got fatigued during any workout, during lifting, etc.

When muscle break, it took 3-7 days to rebuild. it's normal.

People usually don't know what pain they are suffering from. are they suffering from disc pain or muscle pain?

If you have muscle pain, then it's normal and if you have disc pain then it's an issue.

Let me tell you that the angle of the disc/angle of our body posture is 43 degrees.

HOW MANY DISCS ARE THERE IN OUR SPINE?

Our spine has 33 discs/vertebras. but in this article am covering only 23 discs/vertebras.

There are 7 discs in our neck which we call cervicals. these discs are also knowns as discs C1, C2, C3 to C7.

When we have pain in our neck, this starts from the cervical discs.

Our middle back contains 12 discs. we will talk about this in another article, let's talk about the lower back.

Our lower back contains 5 discs from L1 to L5 which we call lumbar.

REASON FOR LOWER BACK PAIN

The main reason for the lower back pain is because of the bulge of the L4 and L5 disc. this is a very dangerous and effective area.

WHY?

When you bend, lift something, do heavy movements like squats, deadlifts, etc, then your disc is much more compressed, stress falls on your disc.

With the wrong form that disc slips.

WHAT IS SLEP DISC?

Disc separation from vertebras is called slip disc.

Search in google and see the actual size of the healthy human disc.

When you lift heavy with the wrong form, wrong bending, wrong positioning, with any wrong activity, etc. after a day out, month out, year out, there is a time that comes when your discs are on the corner of the spine.

When you are sitting on the chair, sofa, driving seat the wrong way then you are continually compressing your disc.

Where there is more chance of disc bulging.

And because of bulging, the size of the disc shrinks and you feel pain.

When you do any bending activity in the wrong way there is so much chance of slip the disc because the lower back is a very effective area.

When you lift more than your strength, more than your weight in the gym in the wrong way then the pain increases more as compare to other activities like office work, driving, homework, etc.

But, the stress you add yourself is very harmful and, because of that people advise you to don't do exercises.

And, if you have this problem then please stop the exercises like a deadlift, squat, military presses, stiff leg deadlift, etc.

CAN WE FINISH THIS PAIN?

Yes, we can finish this pain, there are some ways by which you can lower the pain.

Surgery
Steroid shot
Excercise

Now, to lower the pain, exercises are a must. I vee, seen people who don't do any exercise.

Exercise is necessary. no matter that you have any fitness goals or you are suffering from anything.

When you go to a doctor, the doctor gives you medicine but medicine is not the solution to this back pain. doctors cant fix it. please try to understand.

It needed a chiropractor...

WHAT IS CHIROPRACTIC?

Chiropractic studies the human spine, its discs.

Doctors only study the medicine

Neurologist studies the nerves.

But, unfortunately, India doesn't have a chiropractor.

It's not the duty of a doctor, the doctor advises you to don't do exercises, it's not the duty of medicine and painkiller.

Because your problem is different, what medicine will do?

Medicine will give you temporary relief not permanent.

When you will need doctors to help?

I will tell you how you can fix your lower back pain without the help of a doctor. You will only need the help of doctors when your disc is totally gone.

Then the doctor will recommend your surgery means there is no other option to fix this slipped disc.

The doctor will give you a steroid shot.

you can google it...

This steroid is only for your damaged vertebras to give you temporary relief. doctors will injects that steroid shot inside your backbone and that is extremely painful full by the way.

This shot will give you relief of 6-8 months. means you have to go to the doctor every 6-8 months.

Most people who are suffering from disc pain are doing this.

But, remember this will only give you temporary relief and permanent.

You can also fix it with exercise but please remember to use precautions.

EXERCISES TO FIX THE PAIN

Stretch your back, your hamstring, your glutes, your lower back.

Here is some exercise that will help you to fix your lower back pain.

You have to do these exercises permanently because you have to open your disc space which is compressed.

This will take years that's why you have to do these exercises permanently. you are opening the disc with the stretching.

You gonna stretch your disc with these exercises.

So, here is some exercise.....

LYING HAMSTRING STRETCH

STANDING HAMSTRING STRETCH

CAT AND COW STRETCH

YOGA BACK EXTENSION

NOTE: You can simply go to the google to see the exercise, if I add pics here I will get a copyright strike, sorry for this.

WHAT TO ADD IN DIET?

Add, especially cinnamon, and, ginger to your diet.

To lower the pain in your back, add cinnamon to your protein shakes, oats, tea, etc.

Ginger, definitely, in India, people generally use ginger in their sabji. this is wrong, drink ginger tea.

You have to use the full benefits of ginger.

It's a natural remedy for your back. You have to stretch your back.

Stretching exercises will fix your back.

EXERCISES TO AVOID

Now, while lower back pain you also have to avoid some exercise.

AVOID FULL SQUATS

When you do full squats you so much compress your disc so please avoid doing full exercise. I know, it's a killer exercise for legs.

But you have to avoid full squats. instead of doing full squats do half squats. you can also use a chair while doing squats. it will help you to do half squats.

When the chair touches your hips. go upward. make a 90-degree angle.

Use lunges, leg extension, etc.

AVOID LEG PRESS

If you are bringing down your legs so much and if your knees touching your chest while doing leg press means your hips are rotating.

And, if you rotate your hips then you are compressing your disc.

So, please keep in mind that don't bring your legs down too much.

AVOID ABS CRUNCHES IN THE WRONG FORM

I, vee saw many people doing abs crunches in the wrong way.

If you are not feeling pain today, you will definitely feel pain in the future.

While doing abs crunches in the wrong way, you are only compressing your disc.

Keep in mind while doing abs crunches, keep your spine straight and squeeze your abs.

I've also seen people shaking their necks too much while doing this. by doing this you only messing up with your cervicals.

You will feel neck pain, this is totally wrong guys.

There is no connection between the abs with the neck. don't do that.

AVOID SHOULDER PRESS

The shoulder press is a killer exercise for delts. there is no worry when you're doing a lightweight shoulder press.

But when you do heavy shoulder press then again you are compressing your spine.

When you do seated shoulder press then you have 5 to 10 times more stress on your disc as compare to standing shoulder presses.

When you do a standing shoulder press, you divide the stress in the legs.

AVOID STIFF LEG DEADLIFT

We all know how not to do this exercise. this exercise is great for the hamstring but please avoid this exercise.

You can use a variation of this exercise.

We all know that we have to straighten our knees while doing this exercise.

Instead of doing this, you can simply bend your knees a little and then perform this exercise.

AVOID HEAVY DEADLIFTS

The deadlift is a killer exercise for both muscle and disc. so, please avoid doing this exercise.

So, guys, use this stretching exercise and avoid this deadly exercise to fix lower back pain.

Guys, I hope you like this article if you like it, please share it with your friends and family.💓💓

A Sample Keto Diet Plan - Fastest Weight Lose Diet Plan - 2020

2020-09-08T13:06:00.005+05:30

Everyone is concerned about losing fat from the body. but losing fat from the body is quite a challenging task.

I've seen people doing hardcore dieting and hunger strike to lose weight.

I always say that you don't need to follow hardcore dieting. you just need to eat the correct food in the correct quantity. I will share a keto diet plan which helps you to lose your fat from the body effectively and in a healthy manner.

I also write a detailed article about the keto diet with full information and drawbacks and advantages.

If you haven't read that article yet. Click here to read that article.

In this article, I will share a sample keto diet plan with you.

But first, let's briefly knows...

what is the keto diet?

A keto diet is generally known for the low carbs, high-fat, and moderate protein diet. where the body produces ketones in the liver be used as fuel for survival.

The keto diet is referred to as so many names like low carbs diet, ketogenic diet, low carbs high-fat diet.

When you eat something high in carbs your body will produce glucose and insulin.

The end goal of a maintained keto diet is to force your body into a metabolic state.

Our body is extremely adaptive to anything you put into it. when you overload it with fats and cut the supply of carbs, it will begin to burn ketones as the main source of energy.

MACROS

Protein - 25%
Carbs - 5%
Fats - 70%

You have to keep your carbs limited like 15g per day.

A SAMPLE DIET PLAN

MEAL 1 - OMELET

2 whole eggs
3-5 egg whites
28g peanuts
1 cup spinach

MEAL 2

20g almonds
1sp whey protein in 240ml water
Add 2sp flaxseed
120g grilled chicken (cooked in olive oil or coconut oil)
1sp chia seeds

MEAL 3

1 cup broccoli or pan-fried broccoli
28g peanuts
Salad

MEAL 4 - SMOOTHIES

1sp whey protein
4sp peanut butter
2sp chia seeds

MEAL 5 - BHURJI

250g paneer
1 whole egg
1 cup cabbage or lettuce with cucumber, tomatoes, or 200g fish
2 boiled eggs
Salad

MEAL 6 - NUTS

30-50g cashews

I have written a detailed article about the ketogenic diet please read that article too. you will get very useful information.

So, friends, I hope you like this article, well if you like it please share it with your friends and family.💓💓

Unconventional Knowledge About The Keto Diet - The Fastest Weight Loss Diet - A Detailed Beginners Beginners - 2020

2020-09-07T15:01:00.003+05:30

Keto diet is a very popular diet in today's world. but what is this diet?

People also ask that should they use this diet during fat loss and weight loss.

A normal diet looks like a high carb, low protein, moderate fats, which is not a healthy diet. by using this kind of diet people only carry extra weight in their body.

And then there is a carb cycle which loos like low carb, high protein, low fat.

So, what is this diet?

Keto diet is generally high fat, low carb, moderate protein diet. fat is high at an extreme level and the carb is low at an extreme level and the protein is you can say in between or moderate.

KETO MACROS

Carbs - 5 %
Protein - 25 %
Fats - 70 %

This means when you take a meal, there is should be 70 % fat in it, 25 % protein in it, and 5 % carbs in it.

This is the ratio per meal when you start your ketogenic diet.

In a keto diet, you have to cut your carbs to an extreme level. you have to cut down your carbs sources like,

Whole grains
Pasta
Rice
Bread
Fruits
Milk too

Don't eat sugar at all.

WHAT YOU SHOULD EAT

You can have things that have protein and fats.

FOR EXAMPLE :

Eggs
Protein (supplements)
Beef
Mutton
Chicken
Fish
Paneer
All vegetables
Seeds
Olive oil
Coconut oil
Peanuts
Almonds
Walnuts
Cashews
Dates

These things you have to eat and you have to completely cut down your carbs and fruits too.

WHY CUT CARBS?

When we eat carbs then our body breaks those carbs and converts those carbs into glucose.

Then that glucose gets burned by a workout or any activity.

So, when you take a high carbs diet then your body stores more glucose and burns some amount of glucose through the workout or any activity and stores some amount of glucose as fat.

Converting carbohydrates to glucose is the easiest process for the human body.

So, if you are unfit or overweight and you have some fitness goals then you have to shift your diet plan in that case to burn that glucose.

WHAT HAPPENS WHEN YOU CUT CARBS?

When you cut down your carbs in the keto diet then your body is not able to convert the carbs into glucose.

There is only 1 option for your body when you cut down the supply of carbs from outside. there is a state of the body generally known as ketosis. this state becomes activate.

Your body goes to ketosis. where your body uses your stored fat as fuel for survival.

Your body breaks the stored fat and burns that fat because you cut the primary source of carbs and then your body goes into the survival stage where your body uses stored energy (stored fat) as fuel and for survival.

Fat is stored energy and in a ketosis state your body breaks your fat cells and supplying to the glucose and you are burning that glucose that helps you to become lean and lose weight/fat effectively because you are burning your fat cells.

WHY KEEP PROTEIN THERE?

Protein is necessary, no matter what your fitness goals are.

If you want lean mass then you have to keep protein also.

If you will take too much high protein then your body breaks your protein too and burn that protein as fuel.

This will become a totally wrong way, this is a wrong strategy.

WHY KEEP FAT HIGH?

Now, am sure there is a question in everyone's mind that why keep fat high?

See, if you take too low fats, you will go on a too much caloric deficit because you already cut down the supply of carbs for your body.

And, if you go on a too much low caloric deficit then you will become too much thinner. your body does not be able to function like you want because you go on an extreme level of a caloric deficit.

You have only 5 % carbs and if you reduce fats too so, from where you will get enough calories?

So, that's why you have to increase your fat.

Remember that good fat cuts bad fat.

WHY NOT KEEP PROTEIN HIGH INSTEAD OF FAT?

Am pretty sure that you have this question that why we should not keep high protein instead of fat?

See, you only have 5% of carbs in your meals so you don't get enough calories for your body and you will goas on a calorie deficit.

So, protein does not have that many calories. if you will eat 300g protein in a day then you will get approx 1200 calories.

Fat has 4 times more calories than protein. this is why you have to keep fats high instead of protein.

So, you will not go on an extreme calorie deficit.

DRAWBACKS

Now there are some drawback also of this ketogenic diet.. let's talk about them

⭐LOW FIBERS

Fibers are very important for your body.

When you cut down whole grains then you will not receive fibers. there will be a shortage of fibers in your body.

Because of the lack of fibers, there will be no ball movement in the body which means the process of constipation and fresh out it will become slow.

That's a problem...

So, you have to add vegetables there. so, you will touch the number of 20-25g of fibers per day.

Carbs and fibers are totally different.

So, if you are eating something which has 6 grams of carbs and 2 grams of fibers. this means there are 4 grams of carbs actually and 2 grams of fiber are different.

You have to remember that we don't count the fibers from vegetables in carbohydrates.

That is not carbs that is fibers.

Eggs, meat, chicken, dairy products, oil, cheese, etc. all these don't have fibers.

So, you have to complete your daily fibers requirements from:

Peanut butter
Nuts
Seeds
Vegetables

⭐FEWER VITAMINS AND MINERAL

When you cut down the whole grains then you will also face a lack of vitamins and minerals.

So, you need to add a multivitamin supplement for your body.

So, your body will get the essential vitamins and minerals which you have temporarily cut the supply from foods.

⭐WATER FLUSH OUT

When you eat low carbs then your body holds less water and flushes out it.

In every 1 gram of carbs, our body holds 3 grams of water.

And, when you eat low carbs then your body doesn't hold water.

So, what you can do at that time?

Make sure to drink more water at that time.....and also water is most important for the body and its health.

So, this is the keto diet you have to cut down your carbs almost so then your body automatically goes on survival mode and burn that fat cells.

As you know, when a human tries a hunger strike then after 20-30 days he/she becomes too much thinner. this is not healthy.

In a hunger strike, your organs don't work properly. your body knows that the supply of food from the outside is totally stopped.

Your body doesn't get the proper nutrition in a hunger strike and then your body starts using your fat as fuel and your muscle as fuel to survive.

And, the body keeps doing this until you have even 1 gram of fat, protein, carbs, left inside the body.

Our body knows how to survive better than us.

When we convert this hunger strike in a good way then the magic works.

We closed the supply of carbs for the body but fats and protein are higher so our brian, hearts, etc, work properly.

NOTE: Please don't follow this keto diet for a longer period.

Follow this for approx 1-2 months then come back to the normal diet. it also depends upon your fitness goals, your fat percentage, etc.

METABOLIC SHIFT

When you go on a keto diet from your regular diet then there will be metabolic shifts for your body.

This metabolic shift is very powerful.

In 1 week you feel something different because this shift is a metabolic shift.

This shift will fatigue you, you will be tired more, you will more hungry, carb starvation, etc.

You have to be mentally strong to follow this type and to take the body on an extreme level.

Although, the keto diet is really a good diet to lose weight

BENEFITS

⭐CHOLESTEROL

A keto diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.

⭐WEIGHT LOSS

As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

⭐BLOOD SUGAR

The decrease of LDL cholesterol over time and have been shown to eliminate ailments such as type 2 diseases.

⭐HUNGER

Fat is naturally more satisfying and ends up leaving us satisfies for longer.

⭐ENERGY

By giving your body a better and more reliable energy source, you will feel more energized during the day. fats are shown to be the most effective molecule to burn as fuel.

⭐ACNE

There will be a drop in acne lesions and skin inflammation.

NOTE: I will post the keto diet plan tomorrow.

So, friends, I hope you like this article if you like it, please don't forget to share it with your friends and family.

If you have any queries please don't hesitate to comment down below or content us at our EMAIL - helpyouout7820@gmail.com.

READ THEM TOO

Top 3 Steps To Lose Your Chest Fat In An Extreme way - For Men (2020)

2020-09-05T14:53:00.002+05:30

If you are getting a lot of fat in your chest, if you are having a problem with man boobs then don't worry.

just read this article...

Reducing fat from the chest can be a challenging task but today in this article I will share 3 steps with you that will help you reduce fat from your chest easily.

But first, you have to know that, did you really having a problem with man boobs.

Did you have a gynecomastia problem which is a medical condition or...

Just some extra fat accumulated in your chest area. find out this, this is fairly easy.

Symptoms of both gynecomastia and chest fat are totally different.

GYNECOMASTIA

A hard lump formed on the chest
Concentrated on nipples

CHEST FAT

Soft fatty skin
on overall chest

Researchers say that the gynecomastia problem comes due to the use of steroids, anabolics, drugs, alcohol.

Also, hormonal changes may lead to the man's boobs but it's mostly temporary.

Whereas, chest fat comes due to a poor lifestyle and eating habits.

But the good news is that gynecomastia is a rare condition on the other hand chest fat is so common.

So, the maximum chances are that you have a chest fat problem, not gynecomastia. fat is accumulated in your chest area and you don't need to go to a doctor.

In this article, I will share 3 steps with you that will not only reduce your chest fat but help you to turn your chest into a proper manly shape.

REDUCE OVERALL BODY FAT

Everyone's body has its own tendency to gain weight.

Some people gain weight in their thighs, some gains in their biceps, some gains In their belly.

If you reduce your overall body fat then your chest fat will automatically get reduced.

And, to reduce the overall body fat you have to eat proper nutrition. no need to start hardcore dieting.

Only focusing on eating low calories is not necessarily the right way to lose fat.

From which food the calories are coming is very much important for overall health. now, you also don't need to calculate the calories of every meal.

Just eat the homemade food,
Take a balanced diet,
Don't eat junk food,
Don't do overeating,
Use healthy sweeteners instead of refined sugar,
Avoid oily food,
Avoid GMO foods,
Finish your dinner before 7 PM,
Get a night of proper sleep,
Do regulate workout,

If you do only these things, I assure you that you will lose your overall body fat.

By using step 1 you will be able to reduce your chest fat but am sure that you also want your chest to come into a proper manly shape.

CHEST WORKOUT

I've seen many people who chest fat problems skip their chest workout.

They think that by doing a chest workout his man's boobs problem becomes big.

This is all myth...

When you hit your chest muscles from all angles then your muscle fibers will break and blood circulation in your chest will increase. this will help your chest to come into proper shape.

So, please do a chest workout and if possible, do it 2 times a week.

If you are someone who can be able to go to the gym then don't worry you can easily hit your chest muscle from all angles at home by doing bodyweight exercises.

There is hardly any better exercise than push-up for the chest at home.

You can do a push-up to hit your chest muscles.

BOOST TESTOSTERONE

Everything in our body is connected.

If you feel that your chest shape looks like a female chest so, it may be possible that you have low testosterone.

Fat loss in males becomes difficult due to low testosterone.

So, if you boost your testosterone naturally then neither will your fat loss becomes easy but all your body parts will come in proper manly shape.

The best method to boost testosterone is...

never skip leg workout. only doing 1 leg workout will boost testosterone significantly.
Give proper rest and sleep to your body. get into the habit of sleeping early in the night.
Don't be stressed out. this also reduces testosterone.

I know chest fat is embarrassing but don't worry, it's not a serious problem. it can be cured easily.

Friends, accept this condition and take a challenge and solve this problem permanently by using these 3 simple steps.

No matter what your fitness goals are, please spend some money to purchase a whey protein isolate. it will help you a lot in both fat loss and muscle building goals.

So, friends, I hope you like this article...well if you like it please do not forget to share it with your friends and family.

Top 12 Easy Precious Ways To Facilitate Fat Loss Effectively | Get Better At Fat Loss | 2020

2020-09-04T12:53:00.005+05:30

How to lose fat? how to lose weight in 1 month? how to cut belly fat? How to remove body fat overnight? how to get slim fast? how to lose 10 KG in one month?

Are you searching for the answers to the above questions?

Then you are in the right place. Today in this article, I will share 12 precious ways with you that will help you to cut down your body fat effectively.

Well, let me warn you that crash dieting may be a waste of your time.

The fat percentage of our body depends on 80% of what we eat.

All we need is to eat the correct food in the right quantity.

Here are 12 tips that will help you cut your body fat effectively.

CUT DOWN CARBS

Eat a light amount of carbohydrates.

But people eat too many carbohydrates. when we eat carbohydrates more than what our body can utilize it gets converted to fat.

But how do we know how many carbohydrates we should eat to lose fat?

Well, it's simple:

Just determine your weight in kilograms and add 10 thereto.

Now, these are the roughly amount of carbohydrates that you should be eating per day to lose fat.

For Example: if my weight is 60 KG, I will add 10 to it (60+10=70)

Now, I will Eat 70g of carbohydrates per day to lose fat.

Now, you may ask that how to calculate the number of carbohydrates that we are eating per day.

Well, there are lots of apps in the market that will help you to calculate your macros.

Now, when I say carbohydrates I mean complex carbohydrates.

Complex carbohydrates are basically whole grains that are rich in fibers and help fat reduction.

INCREASE PROTEIN

Protein not only helps in muscle building but also the reduction of fat.

When we eat protein our body finds it a touch difficult to interrupt it down. so eating protein keeps our tummy full for a longer period of time and we do not crave other foods.

Moreover, Protein is also essential for the daily repair of our body, skin, and hair health.

So even if you are not working out, you need protein in grams equals your weight in grams.

For Example: if my weight is 80 Kg, I should be eating around 80 KG of protein per day.

And if I work out, I should be eating double of it.

EAT HEALTHY FATS

I have seen people who stop eating healthy fats like almonds, peanuts, walnuts, thinking that it will make them gain weight.

Well, that is not true...

Actually, good fat cuts bad fat.

Moreover, our body needs daily doses of essential fatty acid.

So make sure that you will be eating around 50-60 grams of healthy fat per day.

INCLUDE RAW VEGGIES

Adding raw vegetables to your diet becomes extremely helpful to cut down your body fat.

Araw vegetable salad may comprise of:

carrot
cucumber
beetroot
cabbage etc.

you can also sprinkle lemon juice on it for more taste.

You can add it half an hour before lunch, dinner.

Trust me, you will be surprised to see its benefits.

USE LOW-FAT DAIRY

Dairy products are loaded with saturated fat. our body does not require more than 15-20g of saturated fat per day.

So, I will recommend you to use low-fat versions of dairy products like

milk
cottage cheese
curd

USE COOKING SPRAY

For a long, we have been using too much oil for cooking.

when oils burn it gets converted into bad fat.

Using a cooking spray will reduce your calorie intake significantly.

Zero-calorie spray is easily available in the market.

You can purchase it easily.

DRINK ENOUGH WATER

Practice drinking 3 liters of water every day.

Make sure to drink water in between the meals and not with meals.

Drinking enough water will make your metabolism up and promotes the reduction of fat.

DONT SKIP BREAKFAST

Well, some people will disagree but I believe in studies that have shown that skipping breakfast makes you gain weight.

This is because when you skip breakfast, your body craves food throughout the day and you will actually end up eating more food.

Not only this, skipping breakfast has more other harmful effects on our bodies.

I would suggest you keep your breakfast heavy and well balanced with protein, carbs, and fats.

SEEP WELL

Science has confirmed that lack of proper sleep can affect your life.

Lack of sleep can affect your mind in such a way that your body craves more food but does not process it efficiently.

So, make sure that you have a quality sleep of 7-8 hours daily.

WORKOUT

A regular workout will speed up the process of fat loss.

So, try to do the workout for at least 30 minutes in the morning or evening.

Do both weight training and cardio to speed up the process.

SUPPLEMENTS

The only supplement that you will require in your fat loss journey is a whey protein isolate.

Don't worry, whey protein isolate is milk-based protein and it is safe and does not have any side effects.

The best time of taking the whey protein is post-workout with water.

However you don't do the workout, you can still have whey protein.

Especially, if you are a pure vegetarian and finding it difficult to complete the requirements of daily protein intake.

Then whey protein will help you a lot, I would suggest you, spend some money to buy a whey protein isolate.

JUNK THE JUNK

Last but should be first junk the junk.

Well, all the points mentioned above go for a loss if you are eating junk food regularly.

One cannot stay on track if he/she eats regular food outside.

This is because the outside food is loaded with sodium and sugar

and sodium and sugar are your biggest enemies.

Sodium leads to water retention and sugar is nothing but empty calories.

Once in a while is okay but make sure you eat most of your food cooked at home.

Even at home, you can eat alternatives for sugar and sodium.

For Example: instead of using normal salt you can use black salt.

You can fulfill your sugary craving by having natural sweeteners like fruits, Steria, jaggery, etc

So friends follow these tips and I assure you you will see results coming your way.

So, friends, I hope you will find this article helpful, well if you find it please don't forget to share it with your friends and family member.

Fitness Hunt

Does Masturbation Leads To lose weight - Is Masturbation Harmful? - 2021

(adsbygoogle = window.adsbygoogle || []).push({}); Why This Question?

What Is Testosterone?

(adsbygoogle = window.adsbygoogle || []).push({}); Is Masturbation Good Or Bad?

Muscle Building And Masturbation / Sex

(adsbygoogle = window.adsbygoogle || []).push({}); How Much?

Benifits Of Masturbation And Sex

(adsbygoogle = window.adsbygoogle || []).push({}); CONCLUSION

Top 7 Best Badass Things To Do To Lose Fat And Gain Lean Muscles

WHAT IS FAT?

SUMMARY

WHAT IS GLYCOGEN?

HOW OUR BODY STORES FAT?

SUMMARY

1. CALORIC DEFICIT TO LOSE FAT

SUMMARY

2. BALANCE MACROS TO LOSE FAT

SUMMARY

3. CUT SUGAR AND SALT

SUMMARY

4. ADD SALAD TO YOUR DIET

SUMMARY

5. ADD CARDIO

When you should do cardio?

How much time?

SUMMARY

6. WORK-OUT ( WEIGHT TRAINING)

SUMMARY

7. SUPPLEMENTS

Whey Protein

Carnitine

BCAA ( Branched-chain amino acid)

SUMMARY

CONCLUSION

How to Gain Muscle | Lose Fat At the Same Time (Body Recomposition)

HOW IS IT POSSIBLE?

(adsbygoogle = window.adsbygoogle || []).push({}); FIRST LAW OF THERMODYNAMICS

FITNESS MATHS

WHO CAN TAKE MOST OUT OF IT

BEGINNER

AFTER A LONG BREAK

HAVING VERY HIGH BODY FAT PERCENTAGE%

(adsbygoogle = window.adsbygoogle || []).push({}); GENETICS

HOW TO ACHIEVE IT?

1. START EATING AROUND YOUR MAINTENANCE CALORIES.

2. INCREASE YOUR PROTEIN INTAKE

(adsbygoogle = window.adsbygoogle || []).push({}); 3. DO FULL BODY WORKOUTS

4. PROGRESSIVE OVERLOAD

5. DO NOT WORRY ABOUT YOUR WEIGHT

GIVE YOUR SELF TIME

CONCLUSION

Complete Knowledge On How To Become Taller Naturally At Home - 2021

1. NUTRITION TO BECOME TALLER

WHERE TO GET PROTEIN?

VEGETARIAN:

NON-VEGETARIAN:

Vitamins and Minerals

SUMMARY

So, in all, You just have to have a protein-rich diet which is well balanced with carbohydrates, healthy fats and with all the minerals and vitamins.

(adsbygoogle = window.adsbygoogle || []).push({}); 2. SLEEP

BEST WAY TO SLEEP

SUMMARY

3. AVOID GROWTH INHIBITORS

Saturated fatsUnsaturated fats

Saturated fats - saturated fats are just unhealthy fats that are very bad for our heart healthy. stop eating now and save your heart.

Unsaturated fats - Unsaturated fats are very healthy fats, they very good for our brain and heart health.

SUMMARY

(adsbygoogle = window.adsbygoogle || []).push({}); 4. EXERCISES

SUMMARY

5. STRETCHING

SUMMARY

6. POSTURE

SUMMARY

HOME REMEDY

CONCLUSION

Top 15 tips On How To Build Muscles - 2020

5 simple Ayurvedic Steps to get Black Hair back Naturally - 2020

Top 6 Bulking Tips To Add In Your Nutrition To Bulk Up fast And Naturally - 2020

Top 6 tips to bulk up fast.

Why This Question?

Is Masturbation Good Or Bad?

How Much?

CONCLUSION

FIRST LAW OF THERMODYNAMICS

GENETICS

3. DO FULL BODY WORKOUTS

2. SLEEP

Saturated fats
Unsaturated fats

4. EXERCISES