Easy Pricks Blogs

How much Protein should you consume on daily basis?

2019-11-27T07:48:00.000-08:00

Why this importance only to protein??

Few nutrients are as important as protein.Protein is a key nutrient for gaining muscles strength and size,losing fat, and smashing hunger. This macronutrient is crucial for building and maintaining muscle mass. It also increases satiety, which is why it is that much important for all of us. Read till last to gain some interesting facts about it.

Proteins are the main building blocks of our body used to make muscles, tendons, organs and skins etc.

Life without protein would be like a journey without a car.

Proteins are made up of smaller molecules called amino acids which are linked together, these linked molecule form a long protein chain.

How much protein is healthy??

However, there are vastly different opinions on how much protein a person should eat.

According to DRI is 0.8 grams of protein per kilogram of body weight or roughly 0.36 grams per pound.

This also depends what your future goal is and what type of workout you do. Whether you are a athlete or bodybuilder or just a normal guy who's lifestyle is sort of sedentary or you are a pregnant mother, in all case protein requirement is different from person to person and body to body.

All it also depends whether you have to gain weight or cut down fat.

Before starting any sort of medication or supplements please go to your family doctor to get a more prescribed format of what you need. This is just a lookout of how much one can take.

Taking above the prescribed level is at your own risk.

Athletes and bodybuilders can take 0.9-1 or even 2 grams of protein per kg of body weight. For those who are at there peak level they can take 3 grams per body weight.

A sedentary guy needs 0.8 grams of protein per kg of body weight.

An older person needs 1.2-1.5 grams per kg of body weight.

A mother who is pregnant needs a total of 75-100 grams of protein per day for better growth of fetal tissues .

From where you can get the required protein ?

Since each high protein food has different amino profile so it is recommended to eat different range of protein sources.

Some are as follows:

1. Chicken breast

2. Eggs

3. Fish

4. Red meat

If you are looking for vegan sources then here they are:

1. Soyabeens

2. Tofu

3. Cottage Cheese

4. Legumes

5. Nuts

6. Seeds like pumpkin, sunflower, chia, flaxseeds etc

7. Seitan

8. Pulses

And if still you are not able to get that required protein intake daily then you can go for whey protein powders which roughly contain 23-24 grams of pure protein per scoop, which further depends on brands to brands.

At the end i have placed a link to some of the whey protein which i am using and have heard from my colleagues that they are good to use.

How to calculate your amount of protein??

There are many fitness calculators that help you find your protein intake amount . Be sure to first take out your total amount of protein intake.

I hope my work helps you understand how much protein is required. Though this is a short guide but will help you. And you work does not end here, to those of you who are reading this please make sure you share this post to your friends, your family so that they can start taking right amount of protein in their life.

This post is purely my original work and nobody has the right to copy it.

For further queries contact on mn6899217@gmail.com in working days.

Supplements that should be taken in daily life

2019-11-18T02:18:00.000-08:00

Going to the supplement aisle at your local health store can be a big task to choose. In order to preempt your desperate real-time shopping questions for Dr Google, here's a little supplemental guide on the gold star rated vitamins and minerals that you need.

Of course, this roadmap is just a basic guide to supplements. They are used for different reasons and differ from person to person. Check with your doctor for more personalized guidance. You should call your doctor before adding any supplements in your diet.

Let's start this guide:

1. Multivitamins

Multivitamins are a great form of health 'assurance' because you are giving your body the essential vitamins, minerals , and antioxidants that it needs for optimal health.

Food is the ideal source of those nutrients, but there’s no way to know for sure that you’re consistently fueling your body with everything it needs. In fact, studies show that you can eat a healthy diet and still be on average about 57% short of crucial nutrients!

Turns out Mom was right when she told you to take your vitamins…

2. Omega-3s

This supplement is near and dear to my heart! Omega-3s helped my uncle survive a traumatic brain injury from a hit-and-run accident, and these healthy fats continue to be a big part of his recovery.

That’s because omega-3s protect your brain, as well as helping heal brain trauma, boosting your mood, and improving overall brain function.

It’s been said that inflammation is at the root of all disease, and omega-3 fatty acids are a powerful ally in the fight. They’ve been proven to lower inflammation, which can in turn help alleviate chronic pain, arthritis, asthma, autoimmune disease, and even fight cancer!

Struggling with high cholesterol? It’s omega-3s to the rescue! This daily essential can help lower harmful triglycerides and LDL and increase levels of HDL, the good cholesterol that keeps your arteries clean.

So many reasons to be sure you add omega-3s to your daily supplements!

3. Probiotics

The living organisms in your gut (also known as your gut microbiome) are essential – they’re your first line of defense against inflammation and infection.

The key to keeping your gut healthy is to increase the amount of healthy bacteria, while lowering the harmful ones. That’s where probiotics can help!

The healthy bacteria from probiotics protect you from stomach upset, food sensitivities, vitamin deficiencies, allergies, and autoimmune disease. These helpful flora also eliminate toxins and dispose of potentially harmful waste.

Another important reason to keep the microbiome healthy is that the gut flora affects the chemicals that determine your mood, appetite, sleep quality, and even your sex drive!

You know your gut is in trouble if you have leaky gut, gas and bloating, joint pain, fatigue, headaches, or trouble losing weight or keeping it off.

If you’re constantly fighting infections, taking antibiotics, or under lots of stress (and who isn’t!), taking a high-quality, daily probiotic will protect your immune system and heal your gut, while keeping you well-rested, frisky, and happy!

4. Vitamin D

Vitamin D deficiency is super common, so much so that it’s now considered an epidemic associated with several serious diseases.

Although called a vitamin, vitamin D is actually a hormone! It has an impressive list of important functions in your body, including keeping your bones and teeth healthy and strong, boosting your immune system to fight infection and autoimmune issues, protecting your heart, and supporting muscle function.

Research also shows that vitamin D can even help improve the symptoms of depression and may also boost weight loss by improving your mood and controlling your appetite.

Although 20 unprotected minutes under natural sunlight encourages your body to make vitamin D, many of us don’t get enough, especially in the winter. And that deficiency during colder months can negatively affect your health all year round!

If you live in a seasonal climate or a desk job keeps you from getting enough time in the sun, supplementing with vitamin D can make a huge difference to your overall health. (Remember, sun exposure while you’re wearing sunscreen won’t help you produce more vitamin D.)

If you’re experiencing symptoms of vitamin D deficiency like fatigue, frequent viral illness and infections, aches and pains, or bone and muscle weakness, it’s time to visit your doctor to get tested and start supplementing!

This is just a guidance of short supplements that should be taken on daily basis.

Thank you for reading this post till end. For more content on health and fitness feel free to explore our site Easy Pricks.

Beginner's Guide to train your legs

2019-11-17T23:52:00.000-08:00

From Chicken legs to muscular legs. Here is the beginners guide to get them.

Want those buffed up legs ?

So lets get started :

1. Squats

A squat is a strength exercise in which you have to put your back straight . The most obvious benefit of all variation of squat is to build muscles like quadriceps, hamstring and calves.
Many experts recommend to do a set of 10-20 daily in order to build that endurance.

However there are atleast 21 variations of squats and all intend to build your leg muscles only. I will recommend to start from a basic squat first then proceed to next level squat.

2. Lunges

Lunges are an all rounder exercise which helps to get increased body balance, increased flexibility of hips and better core stability.
All you have to do is perform a proper form of it. It is a single leg bodyweight exercise which also hits your glutes, quads, hamstring, and core muscles .

These can help you build up your lower body strength and endurance. A proper set of 10 is good for a beginner to start this regime.

3. Mountain Climber

Don't go with its name, you don't have to go to mountains in order to perform it, you can simply do it in your home easily.
They are incredibly good as one of the compound exercise.They hit a large group of muscles and joints at the same time .

They are one of the killer exercise that get your heart rate pounding fast while also firing nearly every muscle group in the body including deltoids , biceps, triceps, chest muscles.

4. Leg Press

This is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs . They hit hamstrings, glutes, quadriceps,hip adductors muscles which further help in strong lower body and increased endurance.

It is prescribed to use a weight that is neither high nor low for your body and then increased it as you are getting stronger each day.

5. Barbell Deadlifts

The reason for me to put this exercise at last is that it involves all the muscles that above exercise hit.
The barbell deadlift builds a total body strength by targeting your lower and upper back including your hamstring , traps , glutes ,quads. Also increases core strength and stability.

It is one of the best total body exercise for strength , building muscle mass . Correct deadlifting technique enables to hold their back straight throughout its movement. You can atleast do 10 reps of your preferred weight and by preferred weight i mean the weight your are able to pick up easily without any difficulty.

This is just a lookout what a beginners leg workout should be . Before you start training do a proper warmup exercise to prevent injury .
For more detailed view of this contact me on my email mn6899217@gmail.com and also for any query related problem.
This content is purely my own work and nobody has the right to copy it.

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.

Want to train your Delts ?

2019-11-15T12:52:00.000-08:00

"to get equal proportionate look of body, try to train both upper and lower part equally"

by- Asad Alam

Few men pay importance to shoulder day, only some neglect it on their risks .So from now pay heed to those shoulders cause you are not going to sit back, relax you are going to train your shoulders.

Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and let’s face it, you’ll create an aesthetic men want to replicate and woman go crazy over.

Let's get Started by these Exercises

Note: Don't do any workout before doing a warm up exercises . And exhale and inhale properly during your workout .

Each breath is important for that pound of muscle you train.

1. Overhead Barbell Press / Military Press

Simple progression check is to look that your back is straight not bended and your grip is neither wide nor narrow, it should be equal to your shoulder width.

Alternative to this exercise is: Dumbbell Overhead Press

Same precautions are needed to be kept in mind to do overhead press.

2. Standing Dumbbell Fly / Seated Dumbbell Fly

You just have to sit back and pick up weight that is up to your mark .

Just remember not to do ego lifting.

3. Dumbbell Bend Over Lateral Raises

Remember to keep your back straight, bend half-way in air and neither be inwards nor outwards just look down to feel balanced.

4. Plates Front Raise / Dumbbell Front Raise

Just remember proper technique is important.

5. Seated Cable Row

Don't arch your back, remain tight, chest out and breathe in and out correctly.

This content is purely my own work and nobody has the right to copy it.

Thank you for reading my post till here. For more content check out my other post present on Easy Pricks and enjoy learning.

Pre-Workout Foods

2019-11-15T08:31:00.003-08:00

"body is not made in days rather it takes several years of hard work along with persistent dropping of sweat "

by- Asad Alam

Why you should always Eat your Pre Workout Food?

So lets talk why you should always eats you pre workout meals/ foods. Many people carry out what is called fasted cardio,they wanna burn more calories,wanna look more sexier and slim, unless you are doing cardio in early morning 5am - 6am, you need to fuel your body after each and every workout.

If you dream't of a physique like Arnold or Brandon Harding then you will need to provide that energy to drive it to there and that energy comes from pre workout foods.

If you fail to provide yourself that energy then you are most likely going to not getting results for which you have so long or you are going to hurt yourself by those heavy weights.

1. Gives You Energy

Our bodies mainly look for carbohydrates and glycogen as their main fuel first. This is because carbohydrates and stored glycogen can be converted into ATP(energy) faster than protein and fats .

Therefore eating those foods that are rich in carbohydrates and filling up that glycogen store will provide a huge rush of energy.

2. Prevents Muscle Breakdown

When we exercise our body uses up that glycogen store and after their depletion they start looking for more energy source which then becomes - our muscles. By breaking down hard-earned muscles, body can utilize that amino acid profile to build that energy. And this is bad which puts your body into catabolic state which can prevent muscle growth and recovery.

3. Increased Muscle Strength

By eating the right combination of food you will not only provide a good rush of glycogen but also have a quality protein which will help to promote muscle-protein synthesis and therefore putting your body in anabolic state where you will recover faster and faster muscle growth.

When and What to Eat in Pre Workout

In every meal you will eat you will have to look for these ratios of three macronutrients: carbohydrates,protein and fats.

Timing:

You can eat your meal before 1 hr or 30 min before going to gym.

Eat simple carbohydrates along with some protein.

Pre-Workout Foods

1. Bananas

Bananas are a great source of simple carbohydrates and natural sugars along with potassium. Eating a banana as a pre workout is a great way to boost that glycogen level and also spike those blood sugar levels.

2. Apples slices with Peanut Butter

Enjoy these tasty slices of apple with peanut butter . But remember to eat them 1 hr before your workout.

3. Oatmeal

This pre workout contain complex carbohydrates and is also great source of fibre. By eating this your body will slowly digest it to keep you full for longer time. A great way to have a oatmeal is to mix 1 scoop of whey protein along with slices of banana with peanut butter.

4. Shakes

These smoothies are rich in nutrients and high in calories. Just add these fruits that are shown above, mix in a juicer and have a calorie dense smoothie.

5. Eggs

These should be consume 1 hr before a workout as these are lean source of protein and calories. You can either have whole eggs or have a scrambled egg with some roti to provide extra carbohydrates .

6. Chicken

Actually this is a classic pre workout meal which every gym goer takes and even bodybuilders. By providing a lean source of protein it will help your muscle to be in anabolic state.

Can be taken 1 hr before going to gym.

7. Wholegrain Bread , Brown Rice

Whole grain bread and brown rice are a great source of complex carbohydrates that should be consumed 1 hr before .

Combining these with lean protein source will provide a slow releasing energy to fuel your body during your workout.

8. Sweet Potato , Yogurt

Good protein along with complex carbohydrates will surely fill you up till your workout but remember to take it 1 hr before it otherwise you will not enjoy doing your workout.

9. Protein Shakes

If you don't have time to eat and you are in a hurry then you can drink protein shakes which will provide you good energy along with required macronutrients . This can be drink 30 min before workout .

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.

This content is purely my own work and nobody has the right to copy it.

E-Cigarette , new way to a more poisonous poison than regular Cigarettes

2019-11-12T04:49:00.002-08:00

Both Vaping and Smoking are hazardous to health

An electronic cigarette is a battery operated device that emits doses of vapourized nicotine or non-nicotine solutions , for the user to inhale. It aims to provide a similar sensation to inhailing tobacco smoke , without the smoke.

So the question arises why they have been made when already their is poison to smoke?

Also known as e-cigs , vape pens , vaporizer pens , mods , electronic nicotine delivery system , they are marketed as a way to stop or cut down on smoking . ohhhhh that's why now a days kids are roaming with it.

E-Cigarette have been taken up by millions around the world since they first appeared on the Chinese Market in 2004 and from then the graph of purchase is rising.

Vaping is now the most popular form of tabacco use among teenagers .

So what does it actually do to our body and why it is more hazardous than cigarette. Let learn:

1. E-cigarette expose the lungs to different substance , one of them is dicetyl which causes a irreversible lung disease called "popcorn lung".

2. Most E-cigarette contain nicotine , which is addictive and triggers changes in the brain .

3. Aerosols containing solvents , flavoring , and toxicants released during vaping are harmful .

4. Scientist have also researched that when these vape pen are old and when it gets heated up then metals like zinc , aluminium are melted and come with that aerosols in your mouth , which can cause throat infection / cancer.

Now see the trend of E-cigarette :

The Bottom line:

Scientist are still learning more about how e-cigarette affect health. However their is enough evidence to justify efforts to prevent e-cigarettes use .

In this blog i have not discussed that health risk caused by smoking.
Lets share this post to those who are innocent and help them break their addiction to nicotine.

This content is purely my own work and nobody has the right to copy it.

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.
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10 Brain Food To Enhance Performance

2019-11-10T03:58:00.000-08:00

Add these 'superfoods' to your diet and you will increase the odds of maintaining a healthy brain for the rest of your life .

There's no denying fact that as we age our body starts to show those first symptoms like scaly skin, wrinkles etc but we tend to forget that our brain also ages faster. We start to forget things, we forget the names of people whom we meet on daily basis , we forget our daily works etc all this shows that our brain is ageing and their comes as a rescuer these Brain foods .

Here are the top 10 Brain foods which you should include in your diet from now;

1. Fatty Fish

Essential fatty acids (EFAs) cannot be made by the body itself which means they must be obtained through diet . The most effective omega-3 fats occurs naturally in oily fish/fatty fish in form of EPA and DHA .

This types of fish include salmon , sardines , trout , tuna , which are all rich source of omega-3 fatty acids.

About 60% of our brain is made of fat , and half of those fats is the omega-3 kind.

Brain uses these omega-3s to build new brain cells and nerve cells and these fats are essential for learning and memory.

As proven by scientist these omega-3s slow down age related diseases and help fight against Alzheimer's disease.

2. Turmeric

As mentioned in Ayurveda Turmeric has anti-inflammatory, antioxidants that helps to fight Alzheimer's and prevent heart disease.

Curcumin the main ingredient in turmeric has been proved to enter directly in the brain cells to benefit it.

Curcumin may help ease out depression and improve the mood swings. One study of California Institute proved that turmeric works better than anti-depressants.

Try to add turmeric in your daily food items to reap the benefit.

3. Dark Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds including caffeine , antioxidants and flavonoids ( they are plant based antioxidants).

Which enhances focus and concentration and stimulate the production of feel good harmone (endorphin).

In one study including over 900 people , those who ate chocolate on regular basis performed better in series of mental tasks , including some involving memory, than those who rarely ate it .

4. Nuts

Research has shown that eating nuts can improve heart health and having a healthy heart is linked with healthy brain.

Several nuts have nutrients like healthy fats , antioxidants , vitamin E which may help brain .

Vitamin E helps shields cell membrane from free radical damage , helps to slow down mental decline.

While all nuts are good but Walnuts may be extraordinary cause they deliver omega-3 fatty acids.

5. Green Tea

As is the case with coffee , the caffeine in green tea boosts brain function .

But there is one things that makes green tea stand out. It has L-theanine , a amino acid that can cross blood-brain carrier and increase the activity of neurotransmitter , which in turn reduce anxiety , and makes you feel relax.

L-theanine also increase frequency of alpha waves in brain , which helps to relax without making you feel tired.

Other than that green tea is rich in polyphenols , and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's disease.

6. Pumpkin Seeds

They contain powerful antioxidants that protect the brain from free radical damage .

Are an excellent source of magnesium , iron , zinc , and copper.

Each of these nutrients helps in brain function:

Magnesium is important for learning and memory , Copper is good for controlling nerve signals and Iron is often known to clear brain fog and improve function.

7. Blueberries

Like dark chocolate blueberries or many berries contain flavonoid antioxidant. Research suggests that these make the berries good food for the brain.

Blueberries and other deeply colored berries deliver anthocyanins a plant based antioxidant.

Some of the antioxidants of blueberries have been found to accumulate in the brain and help improve communication between brain cells .

Try sprinkling them on your breakfast cereal or adding them to your smoothie.

8. Eggs

Enjoyed by many for breakfast , eggs can be effective brain food .

Their are good sources of the following B vitamins:

. vitamin B-6
. vitamin B-12
. folic acid

Recent studies suggests that these vitamins prevent brain shrinkage and delay cognitive decline .

Eating eggs is an easy way to get Choline , given that egg yolks are among the most concentrated source of this nutrient , which helps to make a neurotransmitter and helps regulate mood and memory.

9. Broccoli

Broccoli is packed with powerful plant compound , including antioxidants.

It is rich in compounds called Glucosinolates , which help reduce oxidative stress .

Beyond this it contains vitamin K , anti-inflammatory and antioxidants effects which helps brain prevent brain damage.

10. Water

Though not a food but water helps you keep your body hydrated along with keeping your brain healthy.

It is due to this that all the other things work properly.

Drink at least 1.2 litres of water daily for proper brain functioning and also to prevent brain fog.

25% of water that we drink goes to brain for functioning and smooth running of it .

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.

This content is purely my own work and nobody has the right to copy it.

Biotin: Sources, Uses

2019-11-08T06:04:00.000-08:00

What is biotin?

Also known by name of vitamin H , biotin is one of the B complex vitamins that is involved in a wide range of metabolic processes, both in humans and in other organisms primarily related to utilization of fats , carbohydrates , and proteins.

All of us get the biotin they need from a balanced diet but their has been claims that getting more biotin can regulate your blood sugar level, promote healthy hair and nail growth, and help pregnant moms have healthier babies.How much biotin is enough, where can you can get it from, and what can it do for you?

Recommended daily need

A good range lies in between 30-100 micrograms (mcg) per day of biotin is often recommended for adults and adolescents.

Because it is a water-soluble B vitamin the excess will be drained out by your body in form of urine.Some people can handle biotin supplements but some report mild side effects like nausea and digestive issues.

However there are no known toxicity symptoms of eating more biotin than needed by body.

Supplements and diabetes

Some research including this animal study, that people with type 2 diabetes may benefit from taking biotin supplements to help regulate blood sugar levels. Research so far has not been proved right till now.

According to other study performed on animals , biotin may help kidney damage in people with insulin-dependent type 1 diabetes .

Again more research is needed to prove it safe.

Healthy hair , skin and nails ?

Biotin deficiencies are seen rare but people who have low levels of biotin may show symptoms like

1. Hair loss/thin hair

2. Scaly red rash around eyes, nose, mouth, and genital area

3. Numbness, hallucination

4. Dry or scaly skin

5. Insomnia

6. Lack of appetite

7. Fatigue

Some doctors and supplement companies say to overcome it by increasing the intake.

Fetal development

Although rare pregnant women become deficient of biotin. However it is recommended to take a vitamin that contains both folic and biotin during pregnancy.

High doses of biotin in pregnancy can effect both the baby and the mother, so additional supplement of it is not recommended in this case.

Natural sources of biotin

. egg yolk

. nut butter

. nuts like almonds, peanuts, walnuts,pecans

. bananas

. whole grains and cereals

. soyabeans and other legumes

. sweet potato

. salmon

. all meats

. avacadoes

. spinach

. broccoli

Processed foods or canned foods render the biotin level .

It is always recommended to get nutrients from natural sources. If you are not getting enough of it then a supplement will be recommended by your doctor and before buying it research your brand

BY- Asad Alam

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.

This content is purely my own work and nobody has the right to copy it.

Rise of Air Pollution in India

2019-11-03T03:57:00.000-08:00

RISE OF AIR POLLUTION IN INDIA

Why there is rise in air pollution?

1. THERE ARE MANY FACTORS TO IT BUT ACCORDING TO RECENT CONDITIONS THESE CONDITIONS HAVE WORSEN DUE TO STUBBLE BURNING MAINLY IN PUNJAB AND HARYANA .

Why all of a sudden there is rise of stubble burning in this century ?

In olden days there were not these efficient machines to do work , all the farmers had to manual harvesting in 1990's but after this mechanical harvesters began to spread which made work easy.

So what they they just cut the crops above 2 foot from roots so in order to save time and sow more crops to earn more so called money they just flauntly burn it without thinking what it will do to our environment and we should'nt blame our farmers cause they are not even educated . Our so called responsible governments is responsible for it.

First of all our government should look other facts also instead of just concerning about hindu-muslim fact. Seriously they need to grow up if India needs further psychological improvement.

Data is showing that 46% increase in pollution is due to it.

2. Increase of carbon emission by factories:

Did you know that carbon emission has increased by 20% and this is leading to increase global temperature by 3-5 degrees by 2100 according to U.N.Which means that summers are going to get more hotter, winters are going to get more colder and there will be droughts and more floods where not millions but trillions would be effected by it . We are seeing this in present situation there is water scarcity, floods,droughts etc and this is just because there is rise of 0.8 degrees in average global temperature in world.I wonder what would happen when there would be rise by 3-4 degrees.

Governments and policy makers,democrats all need to be awaken now cause if not now then it would be late to curb it .

As shown by data and statistics that there is a US based company named EXXON MOBIL COMPANY that new 25 years earlier that our average temperature is going to rise and still no action is being taken .

3. Race to cut down old forest present around India

There is an undergoing controversies to cut down Arraey Forest present around mumbai and many others like it . Government had to do just sign the papers and it will be all down. Did you all know that these forest are the only source of fresh air in mumbai yet there is no effect to our so called government.

Construction is going on to build buildings for the people of a #2 POPULOUS COUNTRY.

INDIVIDUAL STEPS TO TAKE:

1. Plant trees where you are living. Make your neighbourhood green.Take care of it.Nurture it and water it regularly.

2. Pressurize the government about it by taking active participation in climate change strikes,use banners and join the movement that has been started by a young climate change activist Greta Thunberg who is fighting for her and our future .

3. Make every one aware about it. How to limit it in your family and your surroundings.

4. See that you are not using your vehicle for small distances. Use public transport instead of it.

5. Limit the use of deodorant and room freshners .

PREVENTIVE CARE:

1. Wear anti-pollution mask which has a value greater than N95 atleast below it is not useful to curb pm2.5 and pm10 particles or simply which has 5 layer filter.

2. You can put INDOOR PLANTS like SNAKE PLANT,SPIDER PLANT,MONEY PLANT,RUBBER PLANTS,ZZ PLANT.These plants don't need enough water nor even sunlight. You can keep them in your rooms,study tables,office tables,kitchen etc

These are the plants that are prescribed by NASA that they tend to decrease air-borne pollutants.

3. Limit your use of plastic or plastic bags.Keep your cloth bag in handy where ever you go either to buy vegetables or go shopping in malls.

4. It is also said certain foods especially non-vegetarian foods items have high carbon emissions so eat vegetarian food . I am not saying to not eat non-vegetarian food,you can eat it a week or two.Foods like chicken,eggs,fish have low carbon footprint while lamb,pork have very high carbon index.

5. If possible limit going outside, Stay indoors, Don't go for morning walk very early let the sun to come first cause as the rays of sun enter earth atmosphere they decipitate all the pollutants out in the atmosphere.

Like wearing helmet is important for safety from road injury , air mask is important for every pound of air you breathe through for your health.

6. Practice Yoga and meditation daily as it is a great way to relax your body and calm your mind and will also give power to fight against this pollution .

I hope this blog will be helpful to all of us who are reading it.

Further queries mail on mn6899217@gmail.com
This content is purely my own work and nobody has the right to copy it.

Few Tips on how to gain muscles for skinny guys

2019-11-02T05:49:00.003-07:00

Bulking is as similar as cutting.Only difference is in amount of exercise and amount of food intake .

"Rule of thumb: Eat for what you’re going to be doing and not for what you have done. Don’t take in more than you’re willing to burn off.”

– Lee Haney

First of all you will have to check the reasons for not gaining muscles ?

It can be one of them :

1. Not eating enough food

Maybe you are not eating enough to let the body create muscles i.e not getting enough calories in .

If you are more conscious about it you can calculate your macros also.Now'days there are many app that lets you calculate your total calorie intake for a day, you can easily find them on your app store or play store .

2. Junk Food

If you are eating junk food then this is not going to help you gain weight .You will gain weight but it will be just fats mainly bad fats which are harmful for your body may increase your bp , may ruin your heart or may damage your kidney or liver.

Bad fats are linked with bad cholesterol which is bad for your whole body.

3. Not well

You are not keeping well . Immune system is not working properly , your stomach is not able to digest those things properly etc.

4. Empty Stomach

OR you are just on empty stomach . Not eating proper meals ,not eating breakfast, not doing dinner skipping it . There are several factors like this . You will have to see to this for yourself .

5. Not doing right workout

High Intensity exercises should't be done if you are too skinny like running, endurance exercise.Cause you will burn a lot of calories in this which will not let you gain muscles.

What you can do to gain fast?

By fast i don't mean within a week or a month(if you are hard gainer). It will take at least 6-7 months.

1. Calorie Surplus

You will have to add calorie surplus . What i mean is if your daily calorie intake requirements is around 3000 then you will have to eat 300 or 400 more like 3300/3400 in order to gain weight .
If you can't eat your food then drink it in form of shakes . These shakes will give you a helping hand . Don't depend on mass gainers they just provide you with 200-300 calorie surplus only rest will depend on your food .

2. Equal proportion of macronutrients

Along with this you will have to complete your body protein / carbs / fats requirements . Your body will not grow only on proteins or fats , you will have to provide them in ratio of 2:1:1.
If you are not able to get enough proteins then you can add protein supplements mainly a good Whey Protein of any brand .
You can also add nuts like peanuts,almonds,sunflower seed,pumpkin seeds,they will provide you required fats and carbs.

3. Exercise

You will have to exercise also for 2 times a week . Cause if you will not put load on your muscles you will not be pushing your muscles .
If you have joined gym then hire yourself a good trainer and work according to him but other way is to teach yourself through internet. Now'days internet has every thing .

4. Sleep

Sleep also plays important role in it . When you sleep your body produces a harmones which provoke your body to grow , make it strong for day to day functions.
For atleast 7-9hrs sleep is best for body to repair and make new cells. Constant work will break your tissues and may harm your body.

5. Consistency

You will get results. Only if you put this much of constant effort in it and doing it daily for months and for years till you acheive you dream body.

6. Stomach Issues

Also if your stomach is not okay then you can take medicines or go to a doctor for it cause if your stomach is not good then your food will not get digested properly food not digested will not produce that much energy and you will not gain your dream muscles.

I Hope these short tips will help you for your gaining to get your dream body like of Arnold .

You can email me on mn6899217@gmail.com for further queries and also for genuine suggestion .
Thank you all for reading till here.
This content is purely my own work and nobody has the right to copy it.