FITNESS POINT

BEST PRE WORKOUT SUPPLEMENTS IN INDIA 2021

2021-04-24T12:39:00.002+05:30

What is a Pre- workout supplement?

Well a Pre-workouts supplement is specially designed performance formula made to be taken before exercise hence it is called Pre workout.

Now best pre-workout supplements are designed to help you increase training volume and intensity so that you can get more from each workout session. In time, those extra reps, sets and minutes spent add up to major gains. hence, the more you train, the more progress you continue to make. hence, when combined with the proper training regimen and nutrition program, taking a pre- workout cab offer an extra push.

Timing to take your pre-workout supplement:

Generally pre-workout snacks are taken 60-90 minutes before hitting the gym whereas supplements are usually taken around 30 minutes with some amount of water before you begin to exercise this gives supplement enough time to be digested and benefit your workout. Always remember to follow manufacturer instructions for safe supplementation.

Moreover, If you have a heart condition, irregular blood pressure, a thyroid condition, or any other health condition, you should avoid pre-workouts. Similarly, if you are not advised or able to perform intense exercise, pre-workouts aren’t a good idea.

Ingredients use in pre-workout supplements:

Generally there are many ingredients used by different brands to make their product effective. However, below are some common ingredients one can find while checking the label on the product:

1. Branched-Chain Amino Acids

Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAAs are the building blocks of protein. BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance. They may also help with weight loss and reduce fatigue after exercise.

2. Caffeine

No wonder that caffeinated pills and drinks are the most common supplement among bodybuilders, athletes, and gym-goers. Studies has shown that caffeine can increase alertness, sharpen focus, improve mood, improve tolerance for pain caused by exercise, help burn fat, and help athletes do more work for longer periods in the gym and in sport. By stimulating the body’s central nervous system, caffeine will help raise alertness and focus.

3. L-Argenine

Human body is able to make L-arginine, it is a non essential amino acid however when you supplement with a non-essential amino acid, such as beta alanine, you may notice some terrific benefits. As it turns out, beta alanine is a fantastic pre-workout ingredient. in addition to this, during times of illness and stress, you may not be able to make enough to support needs, which makes this amino acid a conditionally essential one.

4. Citrulline Malate

Citrulline malate is a natural amino acid that is produced in the body in small amounts through the other amino acids that are consumed. However, boost the level of citrulline malate that the body receives through pre-workout meals and drinks.

5. Creatine

A non-essential amino acid that can be naturally produced in the body. Additional creatine helps to saturate your muscles creatine stores which deplete rapidly during exercise. 3g/d creatine has been shown to increase physical performance during short-term, high intensity exercise.

6. Electrolytes

Electrolytes like magnesium, potassium and sodium are especially beneficial if a workout lasts for a long time, as they will help replace the electrolytes which are lost when the body sweats.

7. Taurine

In order to enhance the muscle function and fatigue resisting properties of Taurine, it is generally found in pre workout supplements and energy drinks taurine can be supplemented pre-workout.

8. Vitamin B12

B12 can’t be made in the body and is required for the synthesis of the amino acid methionine, it is often included with BCAAs under the assumption that requirements will increase under conditions of increased protein synthesis

Now lets move on to some of the popular and highly reviewed pre-workout supplements in India or in other countries.

To know more details including ingredients, dosage, etc about any of the supplements just click on "Buy Now" button given below :

1. Cellucor Generation C4:

2. GAT Nitraflex:

3. BSN NO-Xplode:

4. ON Gold Standard Pre workout:

5. Musclepharm Assault:

6. kevin levrone signature series:

Hope you guys like this little piece of information shared by me as per best of my research. Please share and give me feedback about the article for my motivation. if you like to purchase any of the above products just click on the Buy Now! button and you will directly sent to the portal from where you can purchase it.

LEAN BULK: A COMPLETE GUIDE TO BUILD MUSCLE WITHOUT FAT

2021-04-24T12:39:00.001+05:30

WHAT IS CLEAN OR LEAN BULKING?

Most of us are familiar with bulking. Whether you’ve been eating meal after meal of chicken and rice, or drinking mass gainer shakes – everyone who heads to the gym has experimented with a bulk in order to pack on mass.

The problems start when you begin to build body fat as well as muscle. You have also heard about dirty bulking. Well a ‘dirty’ bulk is not healthy, but many bodybuilders might experiment with one to gain mass at any cost. Doing so is simply not a cerebral approach to building muscle though since it is much harder to get rid of excess fat once you gain it. Following this, they’ll have to perform a tough cutting cycle. Hence, dirty bulking is an inefficient way to go about improving your body composition since getting rid of large amounts of body fat is very time-consuming and not a fun experience.

Clean or lean bulking is a far more efficient way to try and build muscle mass. By focusing on building muscle with minimal amount of fat, you may see slightly slower results but you won’t need to go through a tough cut. Therefore, this guide is going to teach you about the principles of lean bulking, as well as how to create your own nutrition, training, and supplement regimen to build muscle without gaining excessive amounts of fat tissue.

WHEN TO START FOR LEAN BULK:

First you should confirm that you are lean enough to start lean bulking. Because the fatter you are, the worse your calorie partitioning will be. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle.

When you start while in an already fat state, you’re going to have problems like your ratio of muscle to fat gains will suck, and you’ll end up gaining more body fat (and less muscle) than you should be, you need to spend lot more time in cutting phase to get rid off that huge amount of fat. Hence, you should always make sure they are lean enough before starting to bulk.

The ideal body fat percentage to start lean bulking is question: For Men it should be 12% or less and for women it should be 22% or less.

If you are within these ideal body fat ranges, you’re good to go. If, however, you are above these body fat ranges, then you must focus on losing fat until you reach this ideal level of fat percentage. To reach there, you should be in caloric deficit (mostly from carbohydrates) like 10-20% below your maintenance level, get sufficient amounts of protein (about 1 gram/pound of body weight), and train hard with a properly designed workout plan. Once you reach that fat percentage level, then you can star your lean bulking.

Lets talk about some nutrition basics.

MACRONUTRIENTS

The three main energy-containing macro nutrients are proteins, carbohydrates and fats.

This energy comes in the form of heat called calories; carbohydrates and proteins contain approximately 4 calories per gram, while fats contain about 9 calories per gram. Water is also categorized as a macronutrient, but it is devoid of energy (calories).

1. PROTEIN:

Proteins are an essential macronutrient in terms of aiding the building/repairing process of muscle tissue. For this reason, many bodybuilders and fitness enthusiasts alike often eat a large amount of protein compared to the average individual. 01 gram of protein contains 4 calories.

All proteins are made up of molecules called amino acids, which can be thought of as the building blocks of proteins. Amino acids bond together to form 3D structures that give proteins their specific functions in the body. When you eat protein, the body breaks down the amino acids into smaller peptide chains and individual amino acids and puts them to work.

TOP PROTEIN SUPPLEMENTS UNDER 5000 INR

2. CARBOHYDRATE

Carbohydrates are molecules composed of carbon, hydrogen, and oxygen. They are usually categorized as either simple sugars or complex. Simple carbohydrates include commonplace household ingredients such as table sugar (sucrose), dextrose (glucose), corn syrup, fruit sugar (fructose), molasses, etc. Sources of complex carbohydrates include grains like whole wheat, oats, barley, quinoa, rice, as well as foods like lentils, potatoes, and others. Carbohydrate works as fuel for the human body. 01 gram of carbohydrate contains 4 calories.

3. FAT

Many people assume that the more fat they eat, the fatter they will get. Fortunately, that is not exactly how the body works and fats are quite an essential part of everyone’s diet.

Fats are essential for maintaining cell structure integrity and play a variety of roles with regards to cellular mechanisms. Therefore, fats are imperative, especially for active individuals.

Fatty acids come in either saturated or unsaturated forms. The reasons certain fat sources, like butter and margarine, stay solid at room temperature is because the melting point is elevated compared to unsaturated fat sources, like olive oil. This is to say that saturated fat sources have a higher melting point than unsaturated fat sources. Best sources of fats are olive oil, avocados, fish oil, chia seeds, nuts, peanut butter, flex seeds etc. 01 gram of fat contains 09 calories.

MICRONUTRIENTS AND FIBER

Micronutrients are constituents of foods that don’t provide caloric energy but still perform a range of physiological duties and are paramount to maintaining optimal health; these include vitamins, minerals, polyphenols, and organic acids. Many of these compounds serve as antioxidants in humans, which are crucial for reducing oxidative stress.

Most people don’t need to scrutinously track their micronutrient intake so long as they are eating a generous amount of fruits and vegetables throughout the day, Also, certain supplements, like multivitamins, can help ensure your meeting your micronutrient needs.

Fiber is another important component. Both soluble and insoluble fibers aid the digestion process, help maintain intestinal integrity, assist with mineral balance, improve heart health and improve blood lipids.

Recommended Supplements for lean bulking

HOW TO CALCULATE YOUR CALORIES FOR LEAN BULKING:

1. Calculate your Basal Metabolic Rate (BMR) by multiplying your bodyweight (in pounds) by 14 or you can simply calculate with the help of an online BMR calculator.

2. Determine your Total Daily Expenditure (TDE)/Maintenance Calories by using any online maintenance calorie calculator or you can simply multiply below numbers with your BMR according to your activity level:

o For Sedentary — Sitting at a desk most the day with no formal exercise → Multiply BMR by 1.2

o Moderately Active — Moderate exercise 1 to 3 times per week with little activity otherwise → Multiply BMR by 1.3

o Highly Active — Rigorous exercise 3 to 5 times per week and modest activity otherwise → Multiply BMR by 1.4

Extremely Active — Rigrous exercise 4 to 6 times per week and a labor-intensive day job (construction, landscaping, etc.) → Multiply BMR by 1.7

Since our goal is to build muscle, you need to be in a caloric surplus (particularly on training days). On rest days you can cut down your calories from carbohydrates.

So now the question is how big should the surplus be? How many calories should add to start lean bulking?

The ideal caloric surplus needs to be small enough to keep fat gains to a realistic minimum, but yet big enough to still maximize a person’s achievable rate of muscle growth. So here are the ideal calorie surplus what tend to be best for most of the people:

For Men: 200-250 calories above maintenance.

For Women: 100-125 calories above maintenance.

For example, if your estimated maintenance level is 2000 calories, a man would eat 2200-2250 calories per day and a woman would eat 2100-2125 calories per day. These would be the initial calories to add on some muscle or ideal point to start lean bulk.

At this point, you have got your figure to start your lean bulk. You should take these calories from Macronutrients viz. protein, carbohydrates and fats. Now lets talk about how much protein, carbohydrate and fats are required during your muscle building phase:

· Well your protein ranges between 0.7 gm to 01 gm per pound of body weight. I would highly recommend to start from the lowest figure ie. 0.7 grams.

· Fats ranges somewhere between 20-25% of total calories

· And rest of the calories would be coming from your carbohydrates.

Let’s take an example, suppose a person is 25 years of age, weighing 65 kgs (144 pounds) and height 5’7”. Then the entire calculation for lean bulking would be:

BMR= 144* 12= 1728 cal

Maintenance calorie (suppose he is moderately active)= 1728*1.3= 2246 cal

Now this 2246 are the calories that are required daily to maintain his current body weight.

Now for lean bulking he needs to add 250 calories more to his maintainence calories that means his intial caloric intake would become 2246+250= 2496 calories.

Now lets calculate the macronutrients:

Protein = 0.7* body weight (in pound)=0.7*144 lbs= 101 gms approx (101*4 gms=404 calories)

Fat= 25% of 2496= 624 calories= 624/9 gms= 69 grams

Carbohydrates= 2496- (calories from fat and protein)= 2496- (624+404)= 1468 caories= 1468/4gms= 367 gms

Hence, this guy has to consume 101gms of protein, 69 gms of fat and 367 gms of carbohydrates on training days whereas on non training day 200 calories can be removed from carbohydrates. This figure need not be changed until hits the plateau. He then add 200-250 gms more calories and apply the same procedure to find out his daily macronutrient intake.

To weigh your food you need to purchase a kitchen weighing machine. you can buy it from amazon by clicking below image

IDEAL RANGE OF MUSCLE GAIN DURING LEAN BULKING:

You should really be looking to gain 0.25 to 0.5 pound of muscle per week with minimul fat percentage. This seems to look slow but remember you are gaining quality muscle and less fat. Also keep in mind more experienced lifter or advanced lifters may progress even slowly especially if they are already near their genetic/natural potential in terms of muscle mass. However, beginners may be able to add on even 2 pounds of muscle per week for first few months or even more.

HOW SHOULD YOU TRACK YOUR PROGRESS?

Well its simple, just use weighing machine and weekly or biweekly photograph of your body. Take picture from the same positions/area under same lighting and weighing yourself on an empty stomach first in the morning. However, sometimes the weigh fluctuates due to certain factor so need not rely completely on weighing machine and take photographs to track your progress.

TAKE SOME PROVEN SUPPLEMENTS (OPTIONAL)

Click here : Top five muscle building supplements

Best Pre workout supplements in 2019

Best Whey Protein Supplements under 5000 Rupees in India 2021

2021-02-14T15:02:00.023+05:30

Before moving towards the best protein supplement available in the market places it is important to know that whey protein supplements or protein powders can be added by the individual who are indulged in sports activities. However, one should never replace it with the diet. You must consume most of nutrients (Macros & Micros) from your diet but when you are unable to hit the desired amount of protein through your diet as you have a tight schedule and do not have time to consume meals on regular intervals then you can use protein supplement to fulfill your daily protein requirement.

Now lets move on to some of the best protein supplements or brands available in the market and if you want to purchase them then just click on the images :

1. Ultimate Nutrition Prostar Whey Protein

It is a customized blend of all the nutrients, including immune enhancing factors from whey protein by a specialized process. Since exercise can take a toll on the immune system, 100% Prostar Whey Protein is the nutritional supplement of choice for those who lead an active lifestyle. One serving delivers 120 calories, 25 grams of protein, 2 grams of carbs (1 gram of sugar and no fiber) and 1 gram of fat. So, it’s definitely on par with the competitors mentioned above in that it’s low calorie, low carb, and low fat — in fact, it has more protein and fewer carbs than some of the top brands protein supplements.

"Top 5 muscle building supplements

2. Optimum Nutrition Gold Standard Whey

From one of the leading supplement brand Optimum Nutrition's gold standard contains Whey Protein Isolates, the purest form of whey protein that exists. By using Whey Protein Isolates as the primary protein source, Optimum Nutrition are able to pack 24 grams of the purest, muscle-building protein per serving, with Only 1g fat, 1g sugar and 3g total carbohydrates.

3. BSN Syntha 6

SYNTHA-6 is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6 is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6, the high standard of quality protein comes with taste to match, thanks to BSN's exclusive flavor technology.

4. Scitec Nutrition 100% whey protein professional

100% Whey Protein Professional is an excellent quality whey protein blend with whey concentrate and whey isolate. Dietary proteins are the source of nitrogen and indispensable amino acids, which the body requires for tissue growth and maintenance. Therefore 100% Whey Protein Professional contributes to the growth and maintenance of muscle mass, and also to the maintenance of normal bones. 100% Whey Protein Professional has more added components: an “Amino Acid Matrix” that provides popular extra amino acids, namely L-Leucine, L-Glutamine and Taurine. Also, the digestive enzyme blend of Papain and Bromelain is included in this formula.

5. BPI sports whey hd

Whey HD is an ultra premium, multi-functional whey protein powder with advanced flavoring technology. With Whey HD, you are getting a quality product for an exceptional value. WHEY HD is rapidly digesting, which aids in muscle recovery while helping your body build solid, lean muscle. Every serving of Whey HD provides 25 grams of protein to its user and has zero fillers and zero maltodextrin.

6. Dymatize elite whey

Protein: 25 grams. BCAAs: 5.5g. Glutamine: 4g. Sugars: 1g. Everyone knows that Dymatize has a reputation for our great tasting, high quality protein. This product is the perfect blend of whey protein concentrates, ion-exchange whey protein isolates and whey peptides. Elite has no added sugar, fructose, salt or carbohydrates. And Elite now contains a proprietary digestive enzyme blend including Zytrix to help amplify absorption and to make Elite even more agreeable to lactose intolerant individuals.

Hope the article will help you in finding good protein supplements. These are my favourite protein supplements and brands however, anyone can buy any other brand product as per his choice and budget.
Please share this article if u like and give your valuable feedback for my motivation so that i can bring some interesting articles for you.

SUPPLEMENTS FOR LEAN BULK OR MUSCLE BUILDING

2019-04-07T11:53:00.016+05:30

Recommended Supplements during lean bulking phase

The Muscle Building Diet wouldn’t be complete without some recommendations. If you like to purchase any of the click of the product just click on the image.

Pre workout Supplements

1. CREATINE MONOHYDRATE

o It is the most effective supplement available, it works by hydrating muscle cells and accelerating the regeneration of ATP.

o Studies corroborate that about 3-5g of creatine per day is necessary to sustain saturated intracellular levels.

o NOTE: Creatine can be taken after your workout if you prefer and drink half ounce per pound of water while yuou supplement it to maximize its benefit.

2. CITRULLINE MALATE

o Helps with nitric oxide production and enhances athletic performance.

o Begin with a dose 5g, taken pre-workout.

o If desirable, you may use up to 20g of L-citrulline per day for max effects.

3. CAFFEINE

o Caffeine has been shown to boost athletic performance and improve focus/cognition.

o The general dose recommendations for performance enhancement with caffeine are 1-3 mg per kg of bodyweight (1kg=2.2lbs). There are about 200mg of caffeine in a “strong” cup of coffee. It is best to take caffeine on a relatively empty stomach, about 30 minutes prior to training.

BEST PRE WORKOUT SUPPLEMENTS 2019

Intra workout supplements

1. BCAA/EAA SUPPLEMENTS

o A branched-chain amino acid (BCAA) or essential amino acid (EAA) supplement may be utilized before, during and/or after training if you desire. This is likely a worthwhile consideration for those who train fasted and won’t be eating soon after their workout is over.

o I would highly recommend you should use EAA instead of BCAA.

Post Workout supplements:

1. PROTEIN SUPPLEMENTS

o Whey protein powder may be useful if you don’t have time to eat a solid-food meal and need a quick, high-quality source of protein.

o Use protein powder as needed to hit your daily protein intake goals.

o Casein protein supplements digest a bit slower and can serve as a great snack before bedtime.

BEST WHEY PROTEIN SUPPLEMENTS UNDER 5000 RUPEES

2. MULTI-VITAMINS

o You can’t really go wrong by using a multi-vitamin; they provide a bounty of benefits and work as a sort of safeguard against any nutrient deficiencies that may arise from not having a well-rounded diet.

o Follow the label of your specific brand of multi-vitamin for proper dosage.

Before Bed supplements:

1. FISH OIL

o It Assists in lowering LDL cholesterol and keeping blood lipid profile in a healthy range.

o Helps improve joint and skin health.

o Aim for roughly 4-5g of fish oil per day (providing about 2g of EPA and 1.5g of DHA).
if you are vegetarian then you can use flex oil supplement. you can purchase it by clicking here

2. VITAMIN-D

Vitamin D is a fat-soluble vitamin that helps your body absorbs calcium and phosphorus. Having the right amount of vitamin D, calcium, and phosphorus is important for building and keeping strong bones. Vitamin D is made by the body when skin is exposed to sunlight.

o Vitamin D Plays A Role In Neuromuscular Functioning

o Vitamin D Is Vital For Immune Health:

o Low Vitamin D May Lead To Fatty Muscles

o Vitamin D Is Important For Bone Health

TOP FIVE MUSCLE BUILDING SUPPLEMENTS

HOW TO LOSE FAT WITHOUT LOSING MUSCLE: A COMPLETE GUIDE

2019-03-24T17:37:00.005+05:30

How to lose weight or fat and not muscle: A complete guide

Well you often hear people saying they want to lose weight or they want to lose fat. However, both terms have same meaning that is they want to lose fat as none of us certainly want to lose muscle. I am a strong believer that without doing hours of your own personal research and education it can be next to impossible to ever get to the bottom of information that is thrown at us. In this article, I shall try to give you “what to do and why to do” version of weight loss or fat loss. This article will offer you some important suggestions to lose fat and build a retain amount of muscle mass. Well you won’t need a Ph.D. in exercise physiology or chemistry to understand this either. However, losing actual body fat takes longer, because the only way to burn excess body fat is to create a calorie deficit and that can be much trickier that it sounds.

Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle:

1. Be in calorie deficit:

The process of gaining muscle or losing weight/fat is solely depend on the factor that how many calories you consume per day to the number you burn per day. If you wish to lose fat then your calories intake must be lower than what you are burning and vice-versa in muscle gaining phase.

There are two ways to create a caloric deficit. You can either eat fewer calories or you can eat the same amount of calories and increase your activity level to burn more calories. Since we're looking for fat loss without muscle loss, that activity should focus primarily on strength training and less cardio training.

"Top 5 muscle building supplements"

So, for successfully losing fat without losing muscle you need to be in a calorie deficit and you need to emphasize on strength training over cardio when you're in such a deficit in order to maintain your muscle, which, is what gives you that sexy and athletic shape.

Last, it's important to note that just because you need to create a caloric deficit doesn’t mean that you have to starve yourself or eat an incredibly low calorie diet as was used in the study discuss above, which involved obese individuals. So the goal in order to achieve fat loss without muscle loss, is to be in a caloric deficit without starving yourself, make sure that your diet delivers plenty of protein and focus your exercise efforts on performing regular strength training.

2. Include fasted cardio in the morning:

Fasted cardio in the morning is optimal because the body is in catabolic state, insulin levels are bottomed out, hormone sensitive lipase (the fat cell releasing enzyme) is fully active while lipoprotein lipase (the fat storage enzyme) is dormant. GH is still coming off its overnight high, a major fat burning hormone. At this time there is less glucose in your blood stream to be burned, vs. after having just ate a meal, leaving fats as the go-to substrate. Keep the session under 45 minutes.

3. Drink water before meal

Water is an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. Preload 16 ounces of water 30 minutes before meal. You have heard the benefits of drinking warm water first in the morning helps in losing weight. Moreover, you can replace calorie filled drinks with water if you feel water tastes boring just add a slice of lemon. A glass of warm water with a slice of lemon is one of the best recipe for weight loss.

3. Track your Carbohydrates:

When in a calorie deficit, you must consume less calories from carbs sources as they are considered as fuel for the body hence you cannot completely neglect or remove carbs from your diet. In simple words don’t consume when you don't need them! The best times to give yourself larger portions of carbs is when you first wake up and before and after workouts, as you can be sure it will be put to use and be burned off, not stored as fat. However, if required consume no more than 25-35 grams in other meals if you must have more carbs based on your job and or lifestyle and even then, make them high fiber vegetable based carbs. Give yourself the proper carbohydrate fuel to get the day started, get through a workout and the carbs to recover from the workout, that's it. However you should stay away from trace carbs or sources like starches, sugar, sodas etc.

4. Don't starve yourself:

Letting you starving causes loops to enter the diet; you get impatient and look for anything to eat. It's human nature when you feel starved. Even if it's the right thing to eat, you end up eating way too much of it. Eat often enough to stay full even if it's lots of veggies and water.

5. Eat Citrus Fruits:

Eat citrus fruits if you must eat fruits as they are acidic and raise insulin less than most typical fruits (exception of pineapple). Plus they contain flavonoids such as naringin, found in oranges and more so in grapefruit which also help with fat loss by extending caffeine's effects. Do not eat grapefruit with prescription meds as it may have negative side effects. Kiwi, mango and strawberries also fit the bill as good citrus fruits.

7. Protein Before Bed:

Around 45 to 60 minutes before bed, eat casein protein whether in the form of powder or cottage cheese (2% fat or less) to fight late night hunger cravings; its void of sugar, low carb (lactose) and high protein, plus its got calcium which can help you sleep. Your body does not just turn off your digestive system at night. If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

8. Weight Training to retain Muscle:

Maintain some form of weight training at least 3-5 times a week or your body won't have a single reason to hold lean muscle, it will burn muscle faster than the recession is burning away at the stock market, even more so if you're doing substantial amounts of cardio each week. Do some compound movements like squats, deadlifts, bench presses,etc in order to maximize your fat loss process as well as it will help in retaining muscle. However, focusing only on oo much cardio and no weights means a soft skeleton body in no time.

9. HIIT Training To break the Plateaus:

If long duration steady state cardio (45+ minute session) stops working, throw in a shorter High Intensity Interval Training (HIIT) 01 to 02 times in a week and go with that as a plateau buster.

10. Refeed Rather Than Cheat:

When you really feel like you're hungry all the time and weight loss is not keeping up, "refeeds" are far more effective then cheat meals or cheat days at kick starting your metabolism. However, those reefed days does not mean to consume lots of junk or empty calories. Refeeds are just a single very high carb meal of slow and medium digesting carbs.

11. Pop some vitamin D

In the busy lifestyle and hours of job sitting at a place leads to people deficient Of Vitamin D cause lot of health issues. This vitamin itself has number of health benefits including fat loss. Supplementing vitamin D daily may help you drop pounds. Research suggested that vitamin D appears to boost the effectiveness of leptin, a hormone that signals the brain that you're full. Because it's difficult to get D from food, Shalamar Sibley, M.D., an assistant professor of medicine at the university, says you may need to take a vitamin D3 supplement.

12. Add Caffeine

Caffeine is a substance commonly found in coffee, green tea and cocoa beans. It’s also a popular ingredient in commercial fat-burning Supplements and for good reason. It can help boost your metabolism and help your body burn more fat. Research shows that caffeine can temporarily boost your metabolism by up to 16% over one to two hours. In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in lean people than obese people. Unfortunately, consuming caffeine too often could make your body more tolerant to its effects. To reap the benefits of caffeine, you don’t need to take a supplement.Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits.

13. Sip green tea

This healthy brew acts like a diet drug in a mug, but without the negative side effects. A review of studies concluded that regularly sipping green tea can help you drop pounds. This weight loss is the result of EGCG, a compound known to reduce fat absorption. Experts say that drinking three to five cups of the regular or decaf variety every day may help you lose weight.

Conclusion

These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a sad effort then you get sad results. I don't mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who look for short cuts and magic pills.

BEST MUSCLE BUILDING SUPPLEMENTS

2019-03-22T19:40:00.003+05:30

Here are the list of top 5 supplements that can be used in muscle gaining phase:

Creatine: Creatine is one of the most widely researched supplements. It fuel your muscles during high-intensity exercise. Creatine supports muscular endurance so you can push out more reps. It may also help increase your speed and assist with explosive movements.From decades of research and hundreds of studies, there are several well substantiated benefits to creatine monohydrate including:

Increased muscle levels of creatine
Increased work capacity and improved training
Greater increases in lean body mass

2. Multivitamins: For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential multivitamins & minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!

Making sure you take a high-potency multivitamin & multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person.

3. Whey Protein: If you work out a lot, you might need extra protein to repair your muscles after exercise and get stronger. It can be hard to get enough protein from food, so adding protein powder to your diet is a convenient way to get your protein intake high enough.

Protein Powder is high in amino acids, the building blocks of muscle. Amino acids help repair your muscle tissue after a workout and build it back stronger and bigger. They are the fuel you need to build muscle.

The amino acids in protein powder can also help protect your muscles from breaking down, especially when you're on a low-calorie diet or have a light-speed metabolism.

4. Fish Oil: Fish oils play an important role in a bodybuilder's health and fitness level. Fish oils speed up recovery time, burn body fat, support testosterone levels, and promote muscle growth. Fish oil supplements also reduce the risk of heart attacks, lower blood pressure, and prevent strokes. Fish oils are proven to reduce the risk of inflammation. Over time, bodybuilders develop injuries and suffer joint pain from the countless hours in the weight room. Fish oils have been tested for their effectiveness to reduce inflammation and joint pain.

5. Glutamine : Most common amino acid found in your muscles—over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal—and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

I have written this article as per my experience in the field of fitness and suggested those supplements I personally found helpful through out my fitness journey. If you like the article then please share it for my motivation.

Any feed back or comment is appreciated.