Fitness Guru

How to gain weight

2020-08-03T00:46:00.001+05:30

Underweight!! What does it really mean?

The low weight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the mass body needed to maintain optimum health. By contrast, more than 25 is considered overweight and over 30 is considered obese. However, note that there are many problems with the BMI scale, which only takes into account weight and height. Not take into account muscle mass.

Some people are naturally thin, but still healthy. Underweight according to this scale does not necessarily mean you have a health problem. The low weight is about 2-3 times more common among young people and women, compared to men. However, lack of weight can be as bad for your health. According to one study, underweight was associated with an increased risk of 140% of premature death in men and 100% in women.

By comparison, obesity is associated with an increased risk of 50% of premature death, indicating that the lack of weight may be even worse for your health. Another study found an increased risk of premature death in underweight men but not in women, suggesting that lack of weight may be worse for men.

Being underweight can also affect your immune function; increases the risk of infections leads to osteoporosis and fractures and causes fertility problems

What's more, people who are underweight are much more likely to sarcopenia (loss of muscle mass related to age) and may have an increased risk of dementia

Several things can cause someone to become underweight:-

There are several medical conditions that can cause unhealthy weight loss, including:

• Eating Disorders: These include anorexia nervosa, a serious mental disorder.

· Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.

· Celiac disease: The worst form of gluten intolerance. Many people with celiac disease don't know that they have it.

· Diabetes: Having uncontrolled diabetes i.e. mainly type 1 will lead to severe weight loss.

· Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose weight much.

· Infections: Certain infections can cause someone to become much lower than normal. This includes parasites, tuberculosis and HIV / AIDS.

If you are underweight, you may want to see a doctor to rule out any serious medical condition. This is particularly important if you have recently begun to lose large amounts of weight without even trying.

SUMMARY: There are several medical conditions that can cause weight loss. If you are underweight, consult a doctor to rule out a serious health problem.

How to gain weight the healthy way:-

If you want to gain weight, it is very important to do it properly.

If you are underweight, you want to win a balanced muscle mass and subcutaneous fat instead of a lot of unhealthy abdominal fat amount. There are plenty of people of normal weight who get type 2 diabetes, heart disease and other health problems associated with obesity.

Therefore, it is absolutely essential to eat healthy food and live a healthy life in general.

The most important thing you can do to gain weight is to create a calorie surplus, which means you eat more calories than your body needs. If you want to increase weight slowly aspire to 300-600 more calories than you burn each day according to the weight calculator. If you want to increase the mass quickly, set your destination around 700-1200 calories above your maintenance level. Note that only those extra calories you may end up as body fat. Studies show that during periods of excess supply, high protein diet causes many extra calories to be converted into muscle. However, note that the protein plays dual role, it may reduce your hunger, because it is highly filling. Calorie calculators provide approximate value. Your needs may vary from a few hundred calories per day or less. No need to count calories for the rest of your life, but it helps to do so during the first days or weeks to get an idea of how many calories you are eating. There are many tools out there to help.

If you are trying to gain mass, target for 0.7-2 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). You can even go beyond that if calorie intake is very high.

Foods rich in protein are meat, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in their diet.

SUMMARY: Proteins form the building blocks of the muscles. Eating enough protein is needed to gain muscle weight instead of just fat.

Eat more than three times a day: If your metabolism is naturally very fast, then eating three times a day will do nothing, no matter how many nutrients are in the food. So you need to feed your body several times. This means that food should not be eaten only when you are hungry, but you should eat it several times a day. Make a goal of eating five times a day to gain weight.

• Do not wait until your stomach starts to growl. Plan to have a meal five times a day so that you don't feel hungry at all throughout the day.

• It may take a lot of effort to eat so much food, because you will have to plan meals and buy enough food to eat several times a day. While going outside, take some calorie-rich snacks with you like banana and peanut, oatmeal, butter or granola bars so that you can eat them even when you are out.

Many people try to restrict any carbohydrates or fats when it comes to losing weight. This is a bad idea if your goal is to gain weight, because it will make it more difficult to get enough calories. Eat a lot of high-carbohydrate and high-fat foods, if the weight gain is a priority for you. It is best to eat a proper amount of protein, fats and carbohydrates in each meal. It is also a bad idea to intermittent fasting. This is useful for weight loss and health improvement, but can make it much more difficult to eat enough calories to gain weight. Be sure to eat at least three meals a day and try to add in snacks high energy whenever possible.

SUMMARY: To gain weight, eat at least three meals a day and be sure to include plenty of fat, carbohydrates and protein.

Eat foods rich in energy and use sauces, spices and condiments. Again, it is very important to eat whole foods, especially single ingredient. The problem is that these foods tend to be more filling than processed junk foods, so it is harder to get enough calories. Use lots of spices, sauces and condiments can help with this. The tastier the food is, the easier it is to eat a lot of it. Also, try to emphasize energy-rich foods as much as possible. These are foods that contain a lot of calories in relation to their weight.

Here are some energy-rich foods that are perfect for gaining weight:

• Nuts: almonds, walnuts, macadamia nuts, peanuts, etc.

• Dried fruits: raisins, dates, prunes and others.

• Whole milk, yogurt, cheese, cream.

• Extra virgin olive oil and avocado oil.

• Grains: Whole grains like oats and brown rice.

• Meat: chicken, beef, pork, lamb, etc. Choose fattier cuts.

• Potato, sweet potato and yams.

• The black chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

If you feel full, It may be a good idea to avoid eating a ton of vegetables if weight gain is a priority for you. Simply leaves less room for foods high energy density. Eat the whole fruit is fine, but try to emphasize the fruit that does not require much chewing, like bananas.

SUMMARY: You can add sauces, spices and seasonings to your food to make it easier to eat more. Basing your diet on foods rich in energy as much as possible.

It is Important to keep in mind that without a good digestive system eating more is worthless, If you don’t have good digestive system or suffering from a chronic illness you must work on it to improve it first. Your weight will only increase if you have good digestion and when you digest your meals properly.

Make sure you drink plenty of water: Water will help your body to process extra protein and calories. Every time between meals, drink 1-2 glasses of water, so that you can avoid dehydration. Because you will exercise more to increase muscle mass, aim to drink 10 glasses of water every day.

• You can drink sugarless tea, fruit juice, and other healthy beverages.

• Do not drink Gatorade and other sports drinks in excessive amounts, as they contain too much sugar.

Focus on weight training: Bodybuilders know that muscle development occurs only through weight training. It is a form of exercise that increases muscles’ mass and makes them stronger. Since it is an important part of weight gain, make schedule to do it at least 5 times a week.

• If you do not want to pay to go to a gym, you can buy a set of barbell and vests so that you can exercise at home.

• You can also do resistance exercises, in which you can exercise your muscles without using any weight. Push-ups and chin-ups are some of basic exercises and are easy exercises to begin with. You can also put a pull up bar on the frame so that you can exercise your arms and chest.

Limit cardio: By running, cycling, swimming, and doing other cardio exercises, you are using the energy that can be used for muscle growth. Do cardio only once a week Do it once, or if you are trying to gain weight then stop doing cardio altogether. If you like to do cardio and don't want to stop it, do low-energy exercises instead, such as walking, hiking, or cycling on a flat surface.

Start walking instead of sitting in one place: There is another way available to gain weight fast: eat the food of your choice and walk as little as possible. However, increasing the weight in this way will have a very bad effect on your physical appearance and by doing so your body will become weak instead of strong. Increasing weight by building muscle will improve your health.

• Keep in mind that when you eat food five times a day, you will gain some fat along with muscle. This is normal! Determine how much weight you want, and then add 3-5 kilograms of extra weight to it.

However, there are also many people with the problem of being too thin and underweight. This is a concern because the lack of weight can be as bad for your health as obesity.

In addition, many people who are not clinically underweight still want to gain some muscle. Whether clinically underweight or just struggling to gain muscle weight, the principles are the same.

Here are 10 more tips to gain weight:-

1. Don't drink water before meals. This will fill your stomach and you might not feel hungry enough.

2. Eat more often. Add an additional meal or snack whenever you can, such as before bed. You can drink milk before going to bed.

3. Drink milk. Drinking milk will get you more high-quality protein and calories.

4. Take creatine. Creatine monohydrate can help you gain a few pounds in muscle weight.

8. Get quality sleep. Sleeping properly is very important for muscle growth.

9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, Calorie rich foods and proteins should be eaten first. Eat the vegetables when you finish the above.

10. Don't smoke. Study reveals that people who smoke tend to weigh less than who don’t smoke, and quitting smoking often leads to weight gain.

It can be very difficult for some people to gain weight.

That's because your body has a certain set point of weight where it feels comfortable.

Whether you try to go under your set point (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate.

When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism.

This is largely mediated by your brain, as well as weight-regulating hormones like leptin.

So you should expect a certain level of difficulty. In some cases, you might need to force yourself to eat despite feeling not hungry.

At the end of the day, changing your weight is a slow process, not a sprint. It will take a long time, and you need to be consistent if you want to succeed in the long run.

Unhealthy eating habits to avoid

2020-06-23T22:45:00.027+05:30

Unhealthy eating habits to avoid

The evidence here is convincing. In a study published in the Journal of Epidemiology, eating patterns of 1083 subjects were examined. Participants were divided into 3 groups of slow, normal and fast-eating. Fast-eaters had 89% higher chance to develop metabolic syndrome than normal speed eaters and 549% higher chance than slow eaters. Similar outcomes were reported in a giant study of various lifestyle habits, which examined 59 717 Japanese people.

Quite remarkably, even after adjusting for BMI and energy intake, levels of two pro-inflammatory cytokines IL-1 and IL-6 were lower in people who eat slower.

It is not all about what we eat, it is also about how we eat. In our forties and fifties, careers are peaking and the fast-paced world around us hijacks our ability to slow down. However, not slowing downing for a meal is definitely not the best way to save time. In a giant study of various lifestyle habits, which examined 59 717 Japanese people, eating slowly inhibited the development of obesity. Then, a study from the journal Nutrients attempted to decipher the mechanism behind the benefits of slower eating. Not only the subjectively perceived fullness was higher in slow eaters, the levels of “hunger hormone” ghrelin were lower as well. Slow eaters also ate 25% fewer snacks.

Get enough sleep to stay fit :–

Many people have no time to sleep and perhaps they do not even give so much importance to their sleep. If you do not get enough sleep, it affects your metabolism, mood, concentration, memory, stress hormones, immunity and heart. Adequate sleep relaxes your brain and also keeps the body fit. That is why, sleep 7 to 8 hours daily. It is very important to maintain this habit daily, only then you will be able to remain fit and healthy.

Skipping Breakfast:-

Breakfast really is the most important meal of the day, but folks are so busy these days that one has got too many tasks in his hands, you may decide you don’t have time to eat. When you skip meals, your metabolism slows down. Breakfast gives you the energy you need to take on your day. Without this fuel, there are chances, you’ll overeat sooner or later. A study conducted on Chinese school children found that those who skipped breakfast gained significantly more weight over a two-year period than those who ate a morning meal.

Not Drinking enough Water:-

Proper hydration keeps energy levels high through the day. People get so busy at work that they forget to Drink water or other liquids. They end up being tired, with a headache. Sipping right amount at right time keep the metabolic rate in check and improves digestion. But be sure not to drink too much water as it may affect your kidneys.

Eating while depressed:- When we are feeling low, or even depressed and this may lead to emotional eating, wherein, you tend to overeat and consume more calories than you would need in a day. In a fast paced busy life, people feel isolated, aloof and that's when they find solace in nothing but food and majorly unhealthy junk food. In a recent study published in the Journal of the American Medical Association, researchers have found a link between eating chocolate and being depressed. It is known that chocolates contain ingredients, which are known to elevate mood. Likewise, there are other foods that are known to boost moods. But what is it that triggers the brain to reach out to junk and high-fat foods despite knowing the fact that they may harm you in the long run.

The 5 WORST Breakfast Ingredients for Your

Health (and Weight).

1. Fructose:-

Fructose is included in a lot of breakfast cereals/foods, and while every cell in the body, including the brain, can use glucose, fructose is metabolized much differently - the liver is the only organ that can metabolize fructose. Fructose converts to activated glycerol (g-3-p), which is used to turn FFAs into triglycerides - the more g-3-p you have, the more fat you store (fructose is a lipophilic carb) Fructose has no effect on ghrelin (glucose, for example, can suppress ghrelin → suppresses appetite) and interferes with your brain's communication with leptin, resulting in overeating.

2. Gluten:-

Fat Loss A 2009 study (Gastroenterology) took frozen sera from 1948 to 1954, tested it for antibodies to gluten, and compared these results with a test sample of similar people today. In this study the incidence of celiac disease increased by four-fold. By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open. Gluten proteins then leak into the blood stream. Your body responds by making antibodies against these proteins, which have the potential to cross react with thyroid tissue.

3. Sugar:-

Breakfast cereals contain mostly refined (not whole) grains and sugar. It can spike your blood sugar levels very fast. Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal, which can make you gain weight. A study from PNAS found that in regards to the body’s circadian rhythm, human glucose tolerance is reduced during the evening hours, even when “day” and “night” times are experimentally reversed. Found that glucose levels after identical meals were 17% higher (indicating lower glucose tolerance) in the evening than in the morning, independent of when a participant had slept or had their meals.

SOME WAYS ARE NEEDED TO BE IMPROVED , THESE ARE:-

Do not eat while working according to Ayurveda

Eat Comfortably To Improve Digestion:-

Many of us start eating lunch multitasking, driving in traffic, working at the table or standing still because we lack time. According to Ayurveda our body needs proper environment to absorb nutrients from food. Therefore, while standing, driving, walking on the way, food should not be taken. If you lack time, you should still sit and eat.

Stimulate Digestive Fire to Improve Weak Digestive System:-

There is a digestive fire in our body to digest food which we also call digestive energy. We must start taking food before improving our digestive energy. Weak digestive fire causes fatigue after eating. So according to Ayurveda, in order to regularize our digestive energy, we can take fresh ginger with a little lemon juice and a pinch of salt before meals. It activates salivary glands, so that our body can easily absorb nutrients from food and make the necessary enzymes.

According to Ayurveda it is very important to keep the digestive fire balanced. If our digestive energy is very less then it takes a lot of time to digest food. In the same way, if the digestive fire is high then it burns the food. This is why our digestive fire needs to be balanced in order to digest food well and easily.

Avoid Cold Drinks and Foods to Improve Digestion:-

Ice water or cold water extinguishes our digestive fire while eating. Even the consumption of cold juice and milk extracted from fries is not good for our digestive energy. Therefore, we should consume room temperature juice or water. Maintaining a balanced digestion depends on our state of dosha which may vary.

For example, Ayurvedic remedies for both stomach acidity and abdominal bloating will vary. When we start drinking water or any liquid which is at normal temperature, our digestion starts improving. Consuming cold drinks with hot food it can cause our stomach cramps, bloating and general discomfort. If your bile is unbalanced, you can take cold drinks between meals. However, cold or fridge foods are also not good for our bile juice.

Eat At The Right Time For Better Digestion:-

Have you ever been out for dinner late? The next morning when you wake up you feel stressed, you remain sluggish all day? This is often a side effect of eating improperly. Therefore, to avoid these problems, food should be taken after following the appropriate time and nature's rhythm. We should have lunch from 12 to 2 pm. At this time our digestive energy is strong. According to Ayurveda, fire is associated with the sun and our mind and body is associated with the environment in which we live. We should consume lunch in plenty, because at that time our digestive energy works more powerfully.

Dinner should be lighter than lunch and we should have food by 8:00 pm. After 10:00 pm, our body works to destroy toxins. Therefore, after eating at 10:00 pm, toxins get deposited in the food system and as a result, we feel tired the next day.

Eat more than you can eat:-

Do you eat when you are hungry, and stop eating when you are full? It sounds quite normal, but when your aim is to gain muscle fast, then you need to eat more than before. Eat an extra portion of food in every meal, and eat more if you can. Your body needs fuel to build muscle: this is the easiest thing to do.

Eat at least 5 times a day:-

Do not wait to eat again until your stomach starts to growl due to hunger; When you are in the phase of building muscle, then you will need to constantly provide food to your body. This will not always continue, so try to enjoy it! In addition to breakfast, lunch and dinner, eat two additional times.

Take supplements, but do not always depend on them. You cannot depend on the protein milk shake that builds muscle to make your work easier. To build muscle, you need to take most of your calories from unchanged foods containing calories. You can use some certified supplements that do not harm the body to speed up the process.

Creatine is a certified protein supplement that helps to increase muscle mass. It comes in the form of a powder, and you can mix it with water and drink it several times a day.

Many protein milk shake, like Ensure, are a suitable supplement when you are having trouble eating enough calories between meals.

Side effects of steroids

2020-06-04T19:24:00.028+05:30

What are steroids, what are its benefits and side effects ?

Steroids are synthetic or man-made medicines with properties like natural hormones produced in the body.The androgens are the male sex hormones produced by steroid glands in the male body. Steroids that are man made are misused called anabolic androgenic steroids (AAS). These male hormones produce effects similar to the effects of testosterone. Many use AAS to build muscle or increase strength and performance. All steroid hormones are derived from cholesterol. Male sex steroid hormone (testosterone) are produced by testis and female sex (estrogens and progesterone) are produced by ovaries and placenta during pregnancy. Testosterone has muscle making properties and estrogens promote development of female sexual characterstics.

Those who go to the gym will know the name of the steroid, but many people will hardly know what the steroid is and how to take it. It should be taken or not and if taken, how much should be taken. These are some questions that come in the minds of many people. Today I will discuss it in this article.

Steroid definition:

Steroid is a type of medicine that was devised many years ago for the treatment of terrible diseases like cancer, but due to its muscle-making properties, it was started taken by bodybuilders, athletes and sportsmen. Steroids have many valid medical uses. However, men and women taking steroids who use it to increase muscle do so illegally. People using steroids typically experience a rapid increase in muscle strength, performance enhancement and increased level of endurance. Androstenedione or "andro," is a type of anabolic steroid. It is taken by athletes who want to build muscle. It is now a controlled substance due to suspected health risks and is available only by prescription. There is no evidence that it has any significant anabolic effect. The use of steroids for sports is completely illegal in most countries and some steroid drugs that are banned They are also illegal.

There are mainly two types of synthetic steroids:

1. Corticosteroids

2. Anabolic steroids

There is a difference between anabolic steroids with corticosteroids, Anabolic steroids are mainly used to build up muscle. Corticosteroids are used to dampen hyperactive immune responses and thus reduces inflamation. Both are synthetic versions of natural hormones produced in the body.

How to take steroids:

Before running any steroid Cycle, it is very important for you to have complete information about how much Dose to take and how long is the cycle. If you do not know all these things, then first of all you should consult a doctor or a good coach who is certified in it.

Before starting the steroid cycle you will have to do some body tests so that you do not have problems later. For this, you have to be tested 3 times. First Test Steroid Before Starting Cycle, Second Test Steroid After Cycle Half Complete and Third Test Cycle Complete.

After the steroid Cycle Complete, you have to start PCT and after PCT is over, you get body test done once again. "Designer" steroids are sometimes produced to enable athletes to pass doping tests. Their creation and use are completely unregulated, so they endanger your life.

Athletes often consume steroids on a "trial and error basis" using information obtained from other athletes, coaches, websites or gym "gurus". As a result, they do not have access to good medical information and support that can keep them safe while using these drugs. You should not consume any such product at all. Illegal steroids are obtained through the Internet and informal dealers like other illicit drugs. However, they may also be available through unscrupulous pharmacists, doctors and veterinarians.

Benefits of taking steroids:

Anabolic steroids have their place in legitimate medical world but they do have side effects. These are used to boost testosterone level in old aged men who have lost their ability to produce natural testosterone.

1. It also helps in improving Muscle by keeping body fat low.

2. Steroids increase our healing capacity with the help of which you can recover early after exercise. When you recover early, you can exercise that part again and again, as if you have worked on biceps today and you If you are on steroids, then you can apply biceps exercises tomorrow as it increases the healing capacity of our muscles.

3. It helps in improving muscle size. When testosterone increases according to body, the size of muscles starts to increase and most of bicep and leg muscles are the most improved.

4. Anabolic steroids are synthetic hormones that can increase the body's ability to produce muscle and prevent muscle breakdown.

5. Some athletes take steroids in the hope that they will gain the ability to run faster, hit farther, lift heavier weights, jump higher or bear more.

6. Doctors use anabolic steroids to treat anaemia, arthirits and delayed puberty.

Disadvantages of taking steroids:

Taking anabolic steroids doses can have the following side effects -

• Acne can occur on the back and face.

• Fluid retention (fluid retention) may cause discomfort.

• There may be pain or discomfort while urinating.

• Augmentation of male breasts, known as gynecomastia.

• Red blood cell count may increase more.

• Low "good" HDL cholesterol levels and "bad" LDL cholesterol levels can increase.

• A sudden increase in hair growth or hair fall may begin.

• Decreased sperm count and infertility can also occur.

• Changes in libido may occur.

• Mood swings, uncontrollable anger; also called “Roid rage”

• Cardiovascular problem

• Sudden cardiac death (if not treated in time, sudden heart failure can lead to death) and heart attack (myocardial infarction) because of sudden change in body's cholesterol level.

• Liver problems and other types of damage including tumors

• Tendon rupture problem due to collagen degeneration

• Osteoporosis and bone loss, such as steroid use affects the metabolism of calcium and vitamin D.

Shrinking of testicles to half of their normal size

• Adolescents taking it may stop their body's growth permanently.

• In women - change in menstrual cycle, change in voice, increase in length of clitoris, increase in hair on face and body, shrinkage of breasts, Male pattern baldness, increased sex drive i.e. libido etc. Some of these changes may persist forever even after discontinuation of drug use.

• There are other risks as well - Shrinking of testicles to half of their normal size, damage to the liver, increased feelings of aggression and hostility, mood and anxiety disorders, poor behavior, psychological dependence and addiction, etc. People who abruptly discontinue AAS after using them for a long period of time may experience withdrawal symptoms such as getting sick, including severe depression.

CYSTS IN LIVER

As you all know, all the interiors of our body are very important to keep us alive. The most important function is carried by our liver and kidney. Our liver removes all the toxic substances from our body. Our kidney is a filter system that helps in removing all the toxic materials that are made in human body. Kidney and liver damage is the first side effect of steroids. Doctors have noticed blood filled cysts formed on the outside of liver in people who used steroids for a long period of time. These cysts can rupture causing internal bleeding.

When we start taking steroid, there is a problem of hormone disorder in our body. Which is called Gyno, your chest tissue starts growing which gradually takes the form of Man Boobs which is also known as Gynecomastia.

Bloating is also a caused because of water retention, which is a side effect of anabolic steroids. This increases our water retention when we start taking steroids in large amounts. The biggest reason for this is because the rate of aromatization is increased. Aromatise is an enzyme that converts our testosterone to estrogen and estrogen increases water retention in our body. This leads to high blood pressure and kidney disease.

The use of anabolic increases the amount of protein in our body, which leads to the development of cellular tissue in our body, as a result of which the muscles of our body also grow.

There are mainly two processes of taking steroids:-

By capsule

By injection

This should be used by pyramiding stacking cycling.

We need to consult a good doctor or a good coach before taking steroids who are certified in their field of work.

Before using steroid, we need to get some examination done in our body, otherwise we may face troubles later.

Before taking steroids we have to go through three processes of investigation, the first process starts when we start taking steroids, the second process starts when we have completed half of the steroid process and need a third steroid when we have finished taking the steroid.

How steroids work :

Whenever you lift weights at the gym, your muscles fibers damage, but the body builds new muscles with "protein strands" that repair muscle fibers, as time progresses, this muscle strength increases with an increase in bulk, speed and endurance.

Muscle protein increases when the muscle protein synthesis exceeds muscle protein breakdown in thickness and in number.

Increasing this protein synthesis is controlled by a hormone called testosterone, to be specific its "free testosterone" that increases muscle mass. This testosterone hormone is very important for muscle growth in our body.

This is why men have more muscle mass than women, because they have a higher amount of testosterone hormone in their body.

But this natural process takes time and lot of hard work, and most of the body builders, power lifters, weightlifters dont have that patience. Everybody wants to take a shortcut to success whether they have to pay a price for it. Steroids enhance the natural process of muscle building i.e protein synthesis and cellular repair. A normal person when worksout, it takes 48-72 hours to repair his muscle but anabolic steroids speed up that process so that it takes only 24 hours to repair those damaged muscles, so you can workout more frequently and recover faster again so that you can workout again. Not only that steroids can increase the performance of the muscles, they increase endurance, speed and size of the muscles.

Steroids easily enter the cell and close with the androgen receptor. At this point it easily moves into the nucleus and becomes attached to your DNA. At the same time, it activates hundreds of genes, so that they start doing protein synthesis in higher amounts and at the same time your protein breakdown starts in less quantity.

Because of this, your protein synthesis increases and by reducing protein breakdown, your muscle glows faster, in this way the steroid works.

What is hair loss and how to prevent hair loss.

2020-05-10T01:55:00.033+05:30

What is hair fall/loss and how to prevent hair loss ?

What is hair fall/loss ?

Hair loss, also known as alopecia or baldness, refers to hair loss from the head or any part of the body. This usually involves scalp hair loss. The severity of hair loss can vary from a small area to the entire body. There is usually no swelling or scarring present in it. In some people, the cause of hair fall is psychological distress. Everybody's hair falls every day. Research has shown that a person has 100 hair loss per day. But due to excess hair loss, bald spots can appear on a person's head. In the case of a woman, the hair on the top of her head gets thin.

Hair loss is not a fatal situation. But it can seriously jeopardize the way it looks, it can endanger confidence. Men, women, and even children can experience hair loss. This condition usually occurs as a result of hormonal changes, heredity, medical conditions or side-effects of some medications. Hair loss is the most common cause of hair loss due to hereditary reasons.

What are the types of hair loss?

Hair development rate slows down as people age and it is called Alopecia. There are several types of hair loss:

Informal Alopecia - This is the natural thinning of hair with age. There is an increase in the number of hair follicles that enter the resting phase and other hairs become shorter and shorter.

Androgenic alopecia: Both men and women can be affected by this genetic condition. Men who have this condition also have hair loss in their teens. This is known as male-pattern baldness. It is characterized by gradual hair loss and hairline from the frontal scalp and temple in a U-Shape. After a time it leads to total hair loss. The hair of the women affected by this is thinned after their 40's. This is known as female-pattern baldness and leads to maximum hair loss near the crown.

Alopecia areata: It usually starts suddenly and leads to hair loss in patches in young adults and children. The immune system of a patient attacks his/her own hair follicles. It is related to autoimmune diseases. It can be complete balding (alopecia). In more than 90% of people with this condition, hair grows back in a few years. It is a genetic disease.

Trichotillomania: It is most commonly seen in children. Due to this psychological disorder, a person spoils his own hair by pulling it uncontrollably.

Telogen Effluvium: Changes in the hair growth cycle cause a temporary thinning of hair on the scalp. This is due to a lot of hair entering the resting phase which lightens the hair and consequently becomes thinner.

Scarring Alopecia: This indicates irreversible hair loss. Inflammatory conditions of the skin such as folliculitis, acne, and cellulitis produce results that destroy the hair's ability to regenerate. Tightly woven hair and hot comb can result in irreversible hair loss.

What are the symptoms and signs of hair fall ?

Hair fall

Hair thinning

Hair thinning and breakage easily

What are the causes of hair fall ?

Hair loss is most prevalent among those who have a family history of hair loss, genetics play a large role in it. Some hormones also trigger hair loss which usually starts during puberty. Other factors such as traumatic events, surgery, dandruff, anemia, liver diseases and major illnesses can also trigger acute hair loss. Menopause during pregnancy, sudden birth control pills, childbirth and hormonal changes can cause temporary hair loss.

Sometimes severe medical conditions can also cause hair loss such as scalp infection (herpes), Alopecia aerata (autoimmune disorder that damages hair follicles) and thyroid diseases. Disorders such as lichen planus and some types of lupus can also cause lichen, which results in hair fall. Hair fall may also begin several times with the use of medicines used to treat heart problems, depression, arthritis, high blood pressure and cancer. Emotional or physical tremors can also exacerbate hair loss such as high fever, excessive weight loss and family death.

Intentional hair-pulling disorder, known as trichotillomania, also affects the individual. It is an impulse control disorder that can be treated with therapy. The affected person can pull hair from his eyelids, eyebrows and scalp. Tying our hair too tightly puts a lot of pressure on the hair which starts to break. This traction is known as hair loss. Consuming less iron and protein in your diet can also cause thin hair.

There are some other reasons through which hair loss occurs:

Hormones: Hair can fall due to abnormal androgen levels.

Genes: Genes from either parent can increase a person's chances of having female or male pattern baldness.

Drugs: Hair fall may also occur due to blood thinners, cancer treatment drugs, birth control medications and beta blockers.

Medical predisposition: Diabetes, lupus, iron deficiency, thyroid disease, anemia, liver and eating disorders can cause hair loss. Usually, when the root cause is treated, the hair grows again.

Cosmetic: Procedures such as permissions, hair dye, bleaching and use of shampoo can all thin the hair, making it brittle and weak. Tightening the hair, using hot curlers or rollers also causes hair loss and damage. However, there is no baldness in them.

Which vitamin deficiency causes hair loss ?

Vitamins play an essential role in hair growth. Lack of vitamins can cause many problems related to hair loss. Niacin or vitamin B3 and biotin is another B vitamin, which leads to hair loss. Some evidence suggests that a lack of vitamin D in the body affects hair growth. Research suggests that people with hair loss have lower vitamin D levels than others.

How is hair loss diagnosed ?

After consulting the patient about the symptoms and inquiring about the related medical and family history, various tests are done to diagnose the problem of hair loss. Some of them are listed below:

Physical Hair Pull Test

Blood test

Scalp biopsy

Light microscopy

How to treat hair loss?

Hair loss solutions can be addressed in several ways. Check with your doctor to determine the nature of your condition before opting for any treatment. Some medicines increase the level of androgens to improve hair growth. For more serious cases you can opt for a wig, but in today's fashion world it is out of place. You can opt for hair weaving or hair bonding treatment, where synthetic hair strands or real hair strands are artificially glued to your scalp. Sometimes it can appear as a takeaway latex skin, and you can use it and comb it like how you use your natural hair. However, these may have limitations.

How long does it take to recover from hair loss treatment ?

The recovery period is very short regarding the treatment of hair loss. You can return to your regular duties within a short time. You may be asked to visit in a month for a checkup, and after a period of six months your hair may start growing again. If you are taking pills, there is no recovery time, and you can follow your regular work routine.

Are the results of hair loss treatment permanent ?

Natural hair oil and Ayurvedic products can be the treatment options for such hair loss. These can be safe on your hair as they do not use any chemical based medicines and do not involve surgery. You can make some lifestyle changes and take strict diets that are high in protein and nutrients required for your hair.

How to stop hair loss ?

Studies have shown that the Mediterranean diet is one of the best ways of preventing hair loss. Mediterranean diet reduces the risk of hair loss or slows its onset. Proteins like keratin help rebuild hair follicles. The inclusion of amino acids in the diet helps in hair growth as they act as building blocks.

What vitamins are good for preventing hair fall ?

Lack of nutrition stops hair loss and vitamin intake is the best way to stop it. The best vitamins are:

Vitamin A: It is the basic unit for every cell in the body. As hair is the fastest growing tissue, vitamin A plays an important role in its growth. Vitamin A is found in animal products such as milk, eggs, and cod liver oil.

Vitamin B: One of the major vitamins in hair growth, vitamin B is also called biotins. It helps in the formation of RBCs and carries oxygen, nutrients to the scalp. Vitamin B is found in whole grains, almonds, meat, seafood, green leafy vegetables.

Vitamin D: It is a major factor for hair growth which helps in creating new follicles. Vitamin D plays an important role in hair production. Fatty fish, cod liver oil, some mushrooms and fortified foods are good sources of vitamin D.

What are the home remedies for hair fall ?

Egg whiteness: These are the stores of protein, minerals and B-complex which are important for hair. They provide nutrients for hair growth and also strengthen hair. Egg oil whitening is recommended for oily hair as it reduces oil production. It can be mixed with olive oil for faster hair growth.

Aloe Vera: It contains a large amount of amino acids and proteolytic enzymes which are good for hair growth. It can be mixed with castor oil and fenugreek powder for better results.

Gooseberry: It contains high concentration of antioxidants which increases the regeneration of skin cells. It conditions your scalp, reduces gray hair and increases hair volume. Amla also reduces dandruff, hence makes hair thicker. Vegetable oil, rosemary powder, egg, water and milk can be mixed with amla for better results.

Onion: It contains dietary sulfur which is the most common mineral required for enzymes and protein production. The antimicrobial properties of onion juice help the scalp fight infection. Antioxidant properties, on the other hand, cancel out free radicals that reduce damage to hair follicles.

Tips to reduce hairfall :

1. Vegetables, salads, seasonal fruits, sprouted grains should be consumed in more quantity in your diet. Eat nutritious homemade food instead of junk food. Drink plenty of water.

2. Whenever shampooing hair, massage it lightly with fingertips. Doing this will increase your blood circulation.

3. Do not use anti-dandruff shampoo too much, as it reduces the natural moisture of the head.

4. Do not spray gels or any hair spray on dirty hair. This can cause hair loss. If the hair is weak then it should not be straightened or curled. Gels or hair color should not be used because these products contain harmful chemicals. They slowly ruin the hair.

5. Do not wear caps at all times. This causes sweat, germs and dirt to accumulate on the sides of the head. There is damage to hair roots and hair starts falling out.

6. Do not comb wet hair, comb three or four times a day. Doing this will remove the stickiness of the ground oil in the hair and will help in growing new hair.

7. Massage the head with oil. You can mix mustard and olive oil in equal quantity and massage the hair lightly with fingertips. After massaging, soak the towel in hot water, then squeeze it and steam the head. This opens the pores of the skin of the scalp and greases the oil inside the hair roots. This will make your hair stronger.

How to lose weight

2020-04-28T17:48:00.008+05:30

Important Tips To Weight Loss

Attempting to lose a few pounds, but the scale won't budge? Try adding more weight-at the gym. Weight training exercise using free weights or weight machines to build muscle-is a type of strength training that not only may help you slim down, but additionally can gain you a ton of other health advantages. The best part: You do not have to spend all of your time in the weight room. You may even do it at home, without fancy equipment. Here is why weight training exercise can be what you should get the scale moving in the right direction, plus a few tips and moves to get you started.

Burn More Calories :
It is really pretty simple: Weight training exercise builds muscle, and muscle burns more calories than fat-up to 3 times more, according to some estimates. Muscles are fat burning machines. So the more muscle you've, the greater calories you are going to burn. It does not end after you leave the gym either. Your body is still burning calories for the next 24 to 48 hours as it works to repair stressed muscular tissues. That is known as the afterburn effect, another name for excess post exercise oxygen consumption.

Ways to lose weight Method 1

People often do not make time for themselves in the rush of home and office. In such a situation, if you want to reduce your increasing weight, first strengthen your willpower and then follow a discipline or discipline according to which goals and goals related to daily weight loss (goals) are made and completed.

Weight Loss Method 2
Many people stop eating or reduce weight loss. Which is a wrong habit. If you want to lose weight, then a balanced diet and a balanced intake will help you lose weight. There will not be any weakness in the body.

Ways to lose weight Method 3

If you really want to lose weight, then first of all, quit your fast food and snacking habits every day. Because this habit increases your weight as well as makes you internally ill. So you have to avoid junk, fried food .

Weight Loss Method 4 Train harder:-
Exercise is most beneficial in weight loss methods. Because it reduces weight. With that, the body also becomes flexible. By which the body always feels active and fit. If you do not like to exercise, you can also do aerobics with your favorite music.
The more oxygen you use both during and following a good workout, the greater the EPOC. And researches show strength training is among the best ways to do it. All this and more is very great news if you are attempting to shed weight. Think about it. With weight training exercise, you are revving up your calorie burn. You are boosting your metabolic process possibly by up to 5 percent, according to one 9 month study. And since you are likely already watching what you eat, your regular workout is now working with your diet to assist you shed those undesirable pounds.

Clearly, burning more calories through your day, along with a sensible diet, is going to maximize your weight reduction. Not just that, however it helps keep the weight off, too. One study found that less than a hour or so and a half every week of resistance training helped keep dieters from gaining back weight, and particularly harmful stomach fat. Health advantages of Strength Training - The advantages go beyond the bath room scale, too. Weight training exercise improves your posture, helps your endurance, builds strength and reduces the possibility of injuries. Research shows it may also boost heart health, improve cholesterol and increase bone density. You are going to be training with heavy weights, doing fewer reps and isolating different muscles. To shed weight, you are going to monitor your calorie consumption and do more reps with lighter weights.

The ending result: a leaner, stronger, more toned body and who doesn't want that? Keep Reading: The way to Beat a Weight Loss Plateau Really - To start -

Where individuals get into trouble is when they begin by lifting heavy.

There are many things around us that can help you lose weight easily. But you do not use them due to lack of information. Today we will tell you about such things present in the house which can be helpful in weight loss:-

Honey and lemon:

Drinking lemon and honey together reduces weight. Add honey, lemon juice and black pepper powder in a glass of warm water and mix well. Take this mixture every morning on an empty stomach. This will help in reducing weight.

Green tea:

Green tea is a very good antioxidant that reduces fat. If you take it everyday then your weight loss can definitely be seen. Researchers at the University of Maryland Medical Center believed in their research that green tea contains specific polyphenols that help burn fats in the body.

Gourd:

Water and fiber are found in sufficient quantity in the gourd. You can take it in vegetable or juice any way. There are only 12 calories in 100 grams of gourd juice. Including it in your morning breakfast will reduce weight as well as make your skin melt.

Apple vinegar:

One can lose weight easily with the help of apple vinegar. Mix it with water and take it everyday in the morning. Due to the control of blood sugar by vinegar, it is helpful in reducing weight because insulin will not be able to store free sugars as fat.

Parsley:

Parsley is known for kidney cleaning. It keeps you healthy by taking out the wastes in the kidneys. Also relieves stomach problems and does not allow hunger to be felt for a long time, which does not cause weight gain.

Gooseberry:

Gooseberry is a very good source of vitamin C as well as a good antioxidant. Gooseberry juice is also very beneficial in weight loss. This keeps the body's metabolism fine and reduces fats.

Red chilly:

Cayenne pepper helps to balance your weight. According to a research, adding red chili powder in the food speeds up your metabolism and burns unwanted calories from the body after meals and reduces obesity.

Yoga:

The practice of weight loss through yoga is quite old. This is the best way to lose weight. This causes exercise of every part of the body from which fat is not stored. If you want to remove fat from a particular part of the body, then you can also do yoga for it.

Anise:

It is an effective herbal recipe for weight loss. Drink a cup of fennel tea fifteen minutes before taking a heavy meal. This will control your hunger. Apart from this, it is also beneficial for stomach related diseases.

Drink plenty of water:

Drinking eight to nine glasses of water a day also helps in reducing weight. Many researches have assumed that you can burn 200 to 250 calories with eight to nine glasses of water a day.

Tomatoes:

Tomatoes are very rich in beta carotene and icopin. If you are thinking about losing weight, tomatoes will still be beneficial for you. It contains more fiber and less calories, which helps in weight loss. The beta carotene present in it is also very beneficial for the body.

Cucumber:

To reduce obesity, whenever you feel hungry, eat cucumber because it contains 96 percent water and fiber which is without calories, eating it will not increase your weight. If you eat a salad prepared with cucumbers, then you will lose about 2 kg weight in 3 days.

Papaya:

If you want to lose weight quickly, then regularly consume papaya on an empty stomach in the morning. After this check your weight, there will definitely be a decrease in it. It contains an element called pepsin. Which helps to digest food. Consuming papaya daily increases digestive power.

Spices: Hot peppers contain a chemical known as Capsaicin, that has shown to reduce hunger and enhance calorie burning processes in the body. Try it in your whether it be a hot pepper sauce, or eating it with food. If you can stand the burning caused by it, try Capsaicin supplements.

Apple: It contains polyphenols that enhance muscle growth and fat loss. A single apple provides 200 mg of Polyphenols. These increase the activity of genes that decrease the fat storage and reduce fat production and allows you to train longer. So you must consume atleast one apple/day.

How to boost testosterone level for better health and muscle growth

2020-04-24T14:29:00.006+05:30

HOW TO BOOST TESTOSTERONE LEVEL FOR BETTER HEALTH AND MUSCLE GROWTH

Low levels of testosterone in the body can cause obstacles in physical development. To ensure that the level of this growth hormone is under control, you need to keep a few things in mind. Testosterone enhances the development of male sexual symptoms and is related to sexual activity, blood circulation and muscular outcomes as well as concentration, mood and memory. When a man becomes irritable or angry, people consider it to be the effect of his work or age, but it is also due to testosterone deficiency.

In addition to economic pressures and rising inflation, social problems can lead to a drop in the levels of hormones called testosterone in men and this decline eventually leads to problems such as erectile dysfunction. The level of testosterone present inside the affected person affects their social behaviors. It is eclipsing people's mental peace as well as their sex life. This adversely affects sexual power in men. Long-term stress can reduce the level of the said hormone in men. Women also have small amounts of this hormone. It is a steroid hormone produced in the testes of men and the ovaries of women. This hormone is also found in some amount in adrenal glands. Today I will tell you the home remedies to increase testosterone. You can exercise with certain foods to increase testosterone levels.

In males, testosterone is synthesized mainly in Leydig cells and number of Leydig cells is regulated by luteinizing hormone also known as LH and follicle-stimulating hormone (FSH). In addition, the testosterone production by existing Leydig cells is regulated by LH, which regulates the expression of 17-β hydroxysteroid dehydrogenase.

The normal level of testosterone in males is about 270-1070 ng/dL with an average level of 679 ng/dL. A normal male testosterone level rises at the age 20,(but not in every individual) and then it slowly declines. Testosterone levels above or below the normal range are considered to be abnormal. However, some studies suggest that the healthiest men have T-Levels between 400-600 ng/dL.

Low levels of testosterone may cause :

Irritability
Anxiety
Poor muscle growth
Fatigue
Low sex drive
Feeling Depressed
Memory disorders
Trouble concentrating
Sleeping disorders

Poor growth of beard in adults isnt due to lower testosterone level , it is a misconception that lower lvel of testosterone causes poor growth of beard rather another compound called dihydrotestosterone which is also an androgen is responsible.

It is very important that you always maintain the level of testosterone, otherwise you may have to face a lot of problems later. Keep in mind some things like don't let your obesity increase, don't stress at all, eat less sweet and eat good and healthy food.

1. REDUCE YOUR BODY FAT

If you are overweight, you may face many problems. Excess fat in the body can prevent testosterone levels from rising. High amounts of stubborn fat may be due to high estrogen level and you don’t want that. Try to reduce your weight to increase testosterone levels.

2. TAKE MINERALS RICH FOOD

Minerals such as zinc and magnesium play a major role in increasing testosterone levels in the body. Therefore, to maintain high levels of testosterone in men, it is very important to consume foods like nuts, fish, eggs, dairy products that meet the requirement of these minerals in your body. If you wish, you can also take a dose to meet this deficiency, which can reduce this problem to a great extent.

3. REDUCE STRESS LEVELS

Whether stress is due to personal reasons or professional. This can create more than one obstacle in your physical development. Stress and depression elevates cortisol level which is released by adrenal glands and excess of cortisol in turn may lead to loss of libido and lower sperm motiliy.When you are under a lot of stress, a lot of hormones are secreted in your body. These hormones prevent testosterone from increasing in the body. Simple and effective techniques like meditation will help you fight stress.

4. EAT LESS SUGAR

Insulin levels rise as the level of sugar in the body increases. When you eat sugar, the testosterone level in your body automatically decreases. For secretion and physical development of this hormone, eat as little sweet things as possible.

5. HEALTHY DIET

Fresh, nutritious and healthy diet can help you fight many health related problems. Include green vegetables, fruits and dry fruits in your diet regularly. Always eat good things to stay healthy. Coconut is known to promote muscle growth and help in regular testosterone production. Coconuts are often eliminated from dieters because they are considered high in fat. However, they are high in "good fats," saturated fats that promote the production of hormones, including testosterone. Plant-based saturated fats are actually good for you in moderate amounts. You can get some testosterone with raw coconut cream, coconut milk or a few tablespoons of freshly sliced coconut. Consuming fats isn’t a problem itself but it is the type of fat that you chose to eat that effects our T-level. Omega-3,6 and 9 fatty acids are beneficial for your testosterone production. These are also known are polyunsaturated fats (PUFA) and monounsaturated fats (MUFA). A good amount of these fats is contained in fish oil, soybean oil, canola oil, chia seeds, flaxseeds.

6. GIVE YOUR BODY SOME REST

Get sufficient amount of sleep every day and relax your body. It is a fundamental process of increasing the level of growth hormone in your body. According to experts, one should sleep for at least 7-8 hours at night because 70% of testosterone in the body is produced in sleep.

7. WORK OUT FOR LESS

According to researchs, if you exercise very intensely for 45-75 minutes every day, then it may cause obstacles in the development of testosterone in your body. Researches reveal that 30 minute of heavy load workout is enough. You have to start lifting weights. Lift heavy load than your normal capability. Focus more on compound exercises like dead lifts, squats, push-ups, chin-ups etc rather than running a 3-4miles every day. You might wanna target large muscle groups to get best results. Overtraining will increase cortisol level which causes stress and may reduce testosterone. Compound exercises have shown to increase T-Levels in males. High intensity workout also known as HIIT will also improve your T-level. It involves performing a high intensity workout for about 30-45 seconds following with a lower and easier intensity workout for 90 seconds. It will improve metabolism. You wanna repeat this 9-10 times to get better results.

Take rest days in between that will help to calm your nervous system and will allow your body to recover. Overtraining reduces T-level by 40%.

8. OVERCOME YOUR DRINKING/SMOKING HABIT

Excessive alcohol consumption or smoking may decrease testosterone levels in your body. Research has shown that alcoholic bodies produce 50% less testosterone.

9. START THE DAY WITH HIGH PROTEIN

Start your day by eating eggs, green leafy vegetables and nuts. Carbohydrate breakfasts drop testosterone levels, which are high in the morning. We should not eat anything directly and disturb it.

10. HERBS

Shilajit is home remedy to increase testosterone. It is a blackish-brownish soft stone kind of substance. It is also known as Mumijo in English. Shilajit is found in the Himalayan hills and contains fulvic acid which naturally helps in increasing testosterone levels. There is a lot of difference between high quality Shilajit and low quality Shilajit. High quality shilajit is rarely available in the market and is too costly but is much effective. So you should consume good quality shilajit (high quality shilajit to boost testosterone), it helps in increasing testosterone.

11. AVOID XENOESTROGENS

Xenoestrogens are chemicals that mimic the consequences of estrogen within the body, which is bad news for your testosterone levels. Unfortunately xenoestrogens (like other endocrine disruptors) have infiltrated almost every part of daily lives and are impossible to avoid completely. Here are some ways you'll limit your exposure

Avoid heating food in plastic containers. If you're heating up leftovers, confirm to transfer your food to a plate before popping within the microwave. Plastic containers contain phthalates (a sort of xenoestrogen) which may be transferred to your food when the plastic is heated. If possible, store your food in glass or steel containers instead.
Limit exposure to pesticides and gasoline. Both of those contain xenoestrogens, so attempt to limit your exposure the maximum amount as possible. If you are available contact with either, wash your hands thoroughly afterwards.
Eat organic produce. Non-organic foods are often sprayed with pesticides and pumped with hormones which mimic the consequences of estrogen within the body.

What are Creatine benefits, dosage, side effects and forms.

2020-04-17T17:47:00.005+05:30

EVERYTHING YOU WANT TO KNOW ABOUT CREATINE

WHAT IS CREATINE

It is a natural chemical that is found in the body in a very small amount. It is formed by three different non-essential amino acids i.e. arginine, glycine, methionine. They are formed in liver and in kidneys. It can also be made in laboratory and is present in foods like red meat , eggs etc. (read my other blog for more information (https://fitnessandhealth6.blogspot.com/2020/03/5-top-food-supplements-for-bodybuilding.html) . It can be used to increase muscle mass in athletes and in older adults. It is not a steroid or hormone and is safe to use in proper amount. Studies show that creatine can reduce protein degradation rates, which can help with muscle gain over time,means it has anti catabolic properties. Creatine use is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports. It is predominantly stored in skeletal muscle tissue.

CREATINE BENEFITS

Its deficiency can cause various types of disorders like fibromyalgia, Huntington’s disease, multiple sclerosis etc. It seems to improve muscle mass by increasing muscle’s phosphocreatine stores. Phosphocreatine aids the formation of adenosine triphosphate (ATP), the key molecule your cells use for energy and all basic life functions. It rips off one phosphate molecule from ATP turning it into ADP and changing itself into creatine phosphate. This creatine phosphate acts as system travelling to other areas of cell giving phosphate molecule back to ADP again turning it into ATP. So when ATP changes into ADP it releases energy which acts as a fuel during high intensity workout. But it isn’t useful if you don’t do resistance training. It allows you to produce more ATP energy to help you lift more weight. So it acts as a fuel. It also increases muscle mass by increasing its water content (not by increasing tissue mass). Some researches also say that it decreases the level of myostatin, which is responsible for stunting muscle growth.

क्रिएटिन क्या है

यह एक प्राकृतिक रसायन है जो शरीर में बहुत कम मात्रा में पाया जाता है। यह तीन अलग-अलग गैर-आवश्यक अमीनो एसिड से बना है, जैसे कि आर्जिनिन, ग्लाइसिन, मेथियोनीन। वे यकृत और गुर्दे में बनाते हैं। यह लैब में भी बनाया जा सकता है और रेड मीट, अंडे आदि जैसे खाद्य पदार्थों में मौजूद होता है (अधिक जानकारी के लिए मेरा अन्य ब्लॉग पढ़ें)। इसका उपयोग एथलीटों और पुराने वयस्कों में मांसपेशियों को बढ़ाने के लिए किया जा सकता है। यह एक स्टेरॉयड या हार्मोन नहीं है और उचित मात्रा में उपयोग करने के लिए सुरक्षित है। अध्ययनों से पता चलता है कि क्रिएटिन प्रोटीन की गिरावट की दर को कम कर सकता है, जो समय के साथ मांसपेशियों के लाभ में मदद कर सकता है, जिसका अर्थ है कि इसमें एंटी-कैटोबोलिक गुण हैं। अंतरराष्ट्रीय ओलंपिक समिति, नेशनल कॉलेजिएट एथलेटिक एसोसिएशन (एनसीएए) और पेशेवर खेलों द्वारा क्रिएटिन के उपयोग की अनुमति है। यह मुख्य रूप से कंकाल की मांसपेशी ऊतक में संग्रहीत होता है।
लाभ
कमी से कई तरह के विकार हो सकते हैं जैसे फाइब्रोमाइल्जिया, हंटिंग्टन रोग, मल्टीपल स्केलेरोसिस। यह मांसपेशियों को बढ़ाने के लिए मांसपेशियों में सुधार करने लगता है फॉस्फोस्रिनिन स्टोर। फॉस्फोसाइटाइन एडेनोसिन ट्राइफॉस्फेट (एटीपी) के निर्माण में मदद करता है, जो ऊर्जा के लिए और सभी बुनियादी जीवन कार्यों के लिए आपकी कोशिकाओं का उपयोग करता है। यह एटीपी से फॉस्फेट के अणु को काटता है और इसे एडीपी में परिवर्तित करता है और खुद को क्रिएटिन फॉस्फेट में बदल देता है। क्रिएटिन फॉस्फेट सेल के अन्य क्षेत्रों के लिए ज्ञात एक प्रणाली के रूप में कार्य करता है जो फॉस्फेट अणु को वापस ADP में लौटाता है और फिर इसे ATP में बदल देता है। इसलिए जब एटीपी को एडीपी में परिवर्तित किया जाता है तो यह ऊर्जा जारी करता है जो उच्च तीव्रता वाले वर्कआउट के दौरान ईंधन के रूप में कार्य करता है। यदि आप प्रतिरोध प्रशिक्षण नहीं करते हैं तो यह उपयोगी नहीं है। यह आपको अधिक वजन उठाने में मदद करने के लिए अधिक एटीपी ऊर्जा का उत्पादन करने की अनुमति देता है। तो यह एक ईंधन के रूप में कार्य करता है। यह पानी की मात्रा बढ़ाकर मांसपेशियों को बढ़ाता है (ऊतक द्रव्यमान बढ़ाने से नहीं)। कुछ शोध यह भी कहते हैं कि यह मायोस्टैटिन के स्तर को कम करता है, जो मांसपेशियों की वृद्धि को रोकने के लिए जिम्मेदार है।
रचनात्मक लाभ

इसकी कमी से फ़िब्रोमाइल्गिया, हंटिंग्टन रोग, मल्टीपल स्केलेरोसिस आदि कई प्रकार के विकार हो सकते हैं। यह मांसपेशियों के फ़ॉस्फोस्क्रिन स्टोरों को बढ़ाकर मांसपेशियों को बेहतर बनाने के लिए लगता है। फॉस्फोसाइटाइन एडेनोसिन ट्राइफॉस्फेट (एटीपी) के निर्माण में सहायक होता है, जो आपकी कोशिकाओं को ऊर्जा और सभी बुनियादी जीवन कार्यों के लिए उपयोग करते हैं। यह एटीपी से एक फॉस्फेट अणु को चीर कर एडीपी में बदल देता है और खुद को क्रिएटिन फॉस्फेट में बदल देता है। यह क्रिएटिन फॉस्फेट सेल के अन्य क्षेत्रों में जाने वाली प्रणाली के रूप में कार्य करता है जो फॉस्फेट अणु को वापस एडीपी में देता है और फिर से एटीपी में बदल देता है। इसलिए जब एटीपी एडीपी में बदल जाता है तो यह ऊर्जा जारी करता है जो उच्च तीव्रता की कसरत के दौरान ईंधन के रूप में कार्य करता है। यदि आप प्रतिरोध प्रशिक्षण नहीं करते हैं तो यह उपयोगी नहीं है। यह आपको अधिक वजन उठाने में मदद करने के लिए अधिक एटीपी ऊर्जा का उत्पादन करने की अनुमति देता है। तो यह एक ईंधन के रूप में कार्य करता है। यह अपने पानी की मात्रा को बढ़ाकर मांसपेशियों को बढ़ाता है (ऊतक द्रव्यमान को बढ़ाकर नहीं)। कुछ शोध यह भी कहते हैं कि यह मायोस्टैटिन के स्तर को कम करता है, जो मांसपेशियों की वृद्धि को स्टंट करने के लिए जिम्मेदार है।
ਕ੍ਰਿਏਟਾਈਨ ਕੀ ਹੈ
ਇਹ ਇਕ ਕੁਦਰਤੀ ਰਸਾਇਣ ਹੈ ਜੋ ਸਰੀਰ ਵਿਚ ਬਹੁਤ ਘੱਟ ਮਾਤਰਾ ਵਿਚ ਪਾਇਆ ਜਾਂਦਾ ਹੈ. ਇਹ ਤਿੰਨ ਵੱਖ-ਵੱਖ ਗੈਰ-ਜ਼ਰੂਰੀ ਐਮਿਨੋ ਐਸਿਡਾਂ ਤੋਂ ਬਣਿਆ ਹੁੰਦਾ ਹੈ ਅਰਥਾਤ ਆਰਜੀਨਾਈਨ, ਗਲਾਈਸਾਈਨ, ਮਿਥਿਓਨਾਈਨ. ਇਹ ਜਿਗਰ ਅਤੇ ਗੁਰਦੇ ਵਿਚ ਬਣਦੇ ਹਨ. ਇਹ ਲੈਬ ਵਿਚ ਵੀ ਬਣਾਇਆ ਜਾ ਸਕਦਾ ਹੈ ਅਤੇ ਖਾਣੇ ਵਿਚ ਮੌਜੂਦ ਹੁੰਦਾ ਹੈ ਜਿਵੇਂ ਲਾਲ ਮੀਟ, ਅੰਡੇ, ਆਦਿ (ਵਧੇਰੇ ਜਾਣਕਾਰੀ ਲਈ ਮੇਰਾ ਹੋਰ ਬਲਾੱਗ ਪੜ੍ਹੋ). ਇਸ ਦੀ ਵਰਤੋਂ ਅਥਲੀਟਾਂ ਅਤੇ ਬਜ਼ੁਰਗਾਂ ਵਿੱਚ ਮਾਸਪੇਸ਼ੀ ਦੇ ਪੁੰਜ ਨੂੰ ਵਧਾਉਣ ਲਈ ਕੀਤੀ ਜਾ ਸਕਦੀ ਹੈ. ਇਹ ਇਕ ਸਟੀਰੌਇਡ ਜਾਂ ਹਾਰਮੋਨ ਨਹੀਂ ਹੁੰਦਾ ਅਤੇ ਸਹੀ ਮਾਤਰਾ ਵਿਚ ਇਸਤੇਮਾਲ ਕਰਨਾ ਸੁਰੱਖਿਅਤ ਹੈ. ਅਧਿਐਨ ਦਰਸਾਉਂਦੇ ਹਨ ਕਿ ਕ੍ਰੀਏਟਾਈਨ ਪ੍ਰੋਟੀਨ ਦੀ ਗਿਰਾਵਟ ਦੀ ਦਰ ਨੂੰ ਘੱਟ ਕਰ ਸਕਦੀ ਹੈ, ਜੋ ਸਮੇਂ ਦੇ ਨਾਲ ਮਾਸਪੇਸ਼ੀ ਨੂੰ ਵਧਾਉਣ ਵਿਚ ਸਹਾਇਤਾ ਕਰ ਸਕਦੀ ਹੈ, ਜਿਸਦਾ ਮਤਲਬ ਹੈ ਕਿ ਇਸ ਵਿਚ ਐਂਟੀ-ਕੈਟਾਬੋਲਿਕ ਗੁਣ ਹਨ. ਅੰਤਰਰਾਸ਼ਟਰੀ ਓਲੰਪਿਕ ਕਮੇਟੀ, ਨੈਸ਼ਨਲ ਕਾਲਜੀਏਟ ਅਥਲੈਟਿਕ ਐਸੋਸੀਏਸ਼ਨ (ਐਨਸੀਏਏ) ਅਤੇ ਪੇਸ਼ੇਵਰ ਖੇਡਾਂ ਦੁਆਰਾ ਕਰੀਏਟਾਈਨ ਦੀ ਵਰਤੋਂ ਦੀ ਆਗਿਆ ਹੈ. ਇਹ ਮੁੱਖ ਤੌਰ 'ਤੇ ਪਿੰਜਰ ਮਾਸਪੇਸ਼ੀ ਦੇ ਟਿਸ਼ੂ ਵਿੱਚ ਰੱਖਿਆ ਜਾਂਦਾ ਹੈ.
ਲਾਭ
ਘਾਟ ਫਾਈਬਰੋਮਾਈਆਲਗੀਆ, ਹੰਟਿੰਗਟਨ ਦੀ ਬਿਮਾਰੀ, ਮਲਟੀਪਲ ਸਕਲੇਰੋਸਿਸ ਵਰਗੀਆਂ ਕਈ ਕਿਸਮਾਂ ਦੀਆਂ ਬਿਮਾਰੀਆਂ ਦਾ ਕਾਰਨ ਬਣ ਸਕਦੀ ਹੈ. ਇਹ ਮਾਸਪੇਸ਼ੀ ਫਾਸਫੋਸਕ੍ਰੀਨ ਸਟੋਰਾਂ ਨੂੰ ਵਧਾ ਕੇ ਮਾਸਪੇਸ਼ੀ ਨੂੰ ਬਿਹਤਰ ਬਣਾਉਂਦਾ ਹੈ. ਫਾਸਫੋਸਾਈਟਾਈਨ ਐਡੀਨੋਸਿਨ ਟ੍ਰਾਈਫੋਸਫੇਟ (ਏਟੀਪੀ) ਦੇ ਗਠਨ ਵਿਚ ਮਦਦ ਕਰਦਾ ਹੈ, ਜੋ ਤੁਹਾਡੇ ਸੈੱਲਾਂ ਨੂੰ energyਰਜਾ ਅਤੇ ਸਾਰੇ ਬੁਨਿਆਦੀ ਜੀਵਨ ਦੇ ਕਾਰਜਾਂ ਲਈ ਵਰਤਦਾ ਹੈ. ਇਹ ਏਟੀਪੀ ਤੋਂ ਫਾਸਫੇਟ ਦੇ ਅਣੂ ਨੂੰ ਚੀਰਦਾ ਹੈ ਅਤੇ ਇਸ ਨੂੰ ਏਡੀਪੀ ਵਿਚ ਬਦਲਦਾ ਹੈ ਅਤੇ ਆਪਣੇ ਆਪ ਨੂੰ ਕ੍ਰੀਏਟਾਈਨ ਫਾਸਫੇਟ ਵਿਚ ਬਦਲ ਦਿੰਦਾ ਹੈ. ਕ੍ਰੈਟੀਨ ਫਾਸਫੇਟ ਸੈੱਲ ਦੇ ਦੂਜੇ ਖੇਤਰਾਂ ਵਿੱਚ ਜਾਣੀ ਜਾਂਦੀ ਪ੍ਰਣਾਲੀ ਵਜੋਂ ਕੰਮ ਕਰਦਾ ਹੈ ਜੋ ਫਾਸਫੇਟ ਅਣੂ ਨੂੰ ਏਡੀਪੀ ਵਿੱਚ ਵਾਪਸ ਭੇਜਦਾ ਹੈ ਅਤੇ ਫਿਰ ਇਸਨੂੰ ਏਟੀਪੀ ਵਿੱਚ ਬਦਲਦਾ ਹੈ. ਇਸ ਲਈ ਜਦੋਂ ਏਟੀਪੀ ਨੂੰ ਏਡੀਪੀ ਵਿੱਚ ਤਬਦੀਲ ਕੀਤਾ ਜਾਂਦਾ ਹੈ ਤਾਂ ਇਹ energyਰਜਾ ਛੱਡਦੀ ਹੈ ਜੋ ਉੱਚ ਤੀਬਰਤਾ ਵਾਲੇ ਵਰਕਆ .ਟਸ ਦੌਰਾਨ ਬਾਲਣ ਦਾ ਕੰਮ ਕਰਦੀ ਹੈ. ਜੇ ਤੁਸੀਂ ਟਾਕਰੇ ਦੀ ਸਿਖਲਾਈ ਨਹੀਂ ਲੈਂਦੇ ਤਾਂ ਇਹ ਲਾਭਦਾਇਕ ਨਹੀਂ ਹੈ. ਇਹ ਤੁਹਾਨੂੰ ਵਧੇਰੇ ਭਾਰ ਵਧਾਉਣ ਵਿਚ ਸਹਾਇਤਾ ਲਈ ਵਧੇਰੇ ਏਟੀਪੀ energyਰਜਾ ਪੈਦਾ ਕਰਨ ਦੀ ਆਗਿਆ ਦਿੰਦਾ ਹੈ. ਇਸ ਲਈ ਇਹ ਇਕ ਬਾਲਣ ਦਾ ਕੰਮ ਕਰਦਾ ਹੈ. ਇਹ ਮਾਸ ਦੇ ਮਾਸ ਨੂੰ ਵਧਾਉਂਦਾ ਹੈ (ਟਿਸ਼ੂ ਪੁੰਜ ਨੂੰ ਵਧਾ ਕੇ ਨਹੀਂ) ਇਸਦੇ ਪਾਣੀ ਦੀ ਮਾਤਰਾ ਨੂੰ ਵਧਾ ਕੇ. ਕੁਝ ਖੋਜ ਇਹ ਵੀ ਕਹਿੰਦੇ ਹਨ ਕਿ ਇਹ ਮਾਇਓਸਟੇਟਿਨ ਦੇ ਪੱਧਰ ਨੂੰ ਘਟਾਉਂਦਾ ਹੈ, ਜੋ ਮਾਸਪੇਸ਼ੀਆਂ ਦੇ ਵਾਧੇ ਨੂੰ ਰੋਕਣ ਲਈ ਜ਼ਿੰਮੇਵਾਰ ਹੈ.

ਲਾਭ ਬਣਾਓ
ਇਸ ਦੀ ਘਾਟ ਕਈ ਕਿਸਮਾਂ ਦੇ ਵਿਕਾਰ ਪੈਦਾ ਕਰ ਸਕਦੀ ਹੈ ਜਿਵੇਂ ਫਾਈਬਰੋਮਾਈਆਲਗੀਆ, ਹੰਟਿੰਗਟਨ ਦੀ ਬਿਮਾਰੀ, ਮਲਟੀਪਲ ਸਕਲੇਰੋਸਿਸ ਆਦਿ. ਮਾਸਪੇਸ਼ੀਆਂ ਦੇ ਫਾਸਫੋਕਰੀਨ ਸਟੋਰਾਂ ਨੂੰ ਵਧਾ ਕੇ ਮਾਸਪੇਸ਼ੀ ਦੇ ਪੁੰਜ ਨੂੰ ਸੁਧਾਰਨਾ ਪ੍ਰਤੀਤ ਹੁੰਦਾ ਹੈ. ਫਾਸਫੋਕਰੇਟਾਈਨ ਐਡੀਨੋਸਾਈਨ ਟ੍ਰਾਈਫੋਸਫੇਟ (ਏਟੀਪੀ) ਦੇ ਗਠਨ ਨੂੰ ਸਹਾਇਤਾ ਕਰਦਾ ਹੈ, ਤੁਹਾਡੇ ਸੈੱਲਾਂ ਦੀ keyਰਜਾ ਅਤੇ ਸਾਰੇ ਬੁਨਿਆਦੀ ਕਾਰਜਾਂ ਲਈ ਵਰਤੇ ਜਾਣ ਵਾਲੇ ਪ੍ਰਮਾਣਕ ਅਣੂ. ਇਹ ਏਟੀਪੀ ਤੋਂ ਇਸ ਨੂੰ ਏਡੀਪੀ ਵਿੱਚ ਬਦਲਣ ਅਤੇ ਆਪਣੇ ਆਪ ਨੂੰ ਕ੍ਰੀਏਟਾਈਨ ਫਾਸਫੇਟ ਵਿੱਚ ਬਦਲਣ ਤੋਂ ਇੱਕ ਫਾਸਫੇਟ ਅਣੂ ਨੂੰ ਚੀਰ ਸੁੱਟਦਾ ਹੈ. ਇਹ ਕ੍ਰੀਏਟਾਈਨ ਫਾਸਫੇਟ ਸੈੱਲ ਦੇ ਦੂਸਰੇ ਖੇਤਰਾਂ ਵਿਚ ਫਾਸਫੇਟ ਅਣੂ ਨੂੰ ਏਡੀਪੀ ਨੂੰ ਵਾਪਸ ਏਟੀਪੀ ਵਿਚ ਬਦਲਣ ਲਈ ਯਾਤਰਾ ਕਰਨ ਵਾਲੇ ਸਿਸਟਮ ਵਜੋਂ ਕੰਮ ਕਰਦਾ ਹੈ. ਇਸ ਲਈ ਜਦੋਂ ਏਟੀਪੀ ਏਡੀਪੀ ਵਿੱਚ ਬਦਲ ਜਾਂਦਾ ਹੈ ਤਾਂ ਇਹ energyਰਜਾ ਛੱਡਦੀ ਹੈ ਜੋ ਉੱਚ ਤੀਬਰਤਾ ਵਾਲੇ ਵਰਕਆ .ਟ ਦੌਰਾਨ ਇੱਕ ਬਾਲਣ ਦਾ ਕੰਮ ਕਰਦੀ ਹੈ. ਪਰ ਇਹ ਫਾਇਦੇਮੰਦ ਨਹੀਂ ਹੈ ਜੇਕਰ ਤੁਸੀਂ ਵਿਰੋਧ ਸਿਖਲਾਈ ਨਹੀਂ ਕਰਦੇ. ਇਹ ਤੁਹਾਨੂੰ ਵਧੇਰੇ ਏਟੀਪੀ energyਰਜਾ ਪੈਦਾ ਕਰਨ ਦੀ ਆਗਿਆ ਦਿੰਦਾ ਹੈ ਤਾਂ ਜੋ ਤੁਹਾਨੂੰ ਵਧੇਰੇ ਭਾਰ ਵਧਾਉਣ ਵਿਚ ਸਹਾਇਤਾ ਕੀਤੀ ਜਾ ਸਕੇ. ਇਸ ਲਈ ਇਹ ਇਕ ਬਾਲਣ ਦਾ ਕੰਮ ਕਰਦਾ ਹੈ. ਇਹ ਪਾਣੀ ਦੀ ਮਾਤਰਾ ਨੂੰ ਵਧਾ ਕੇ (ਮਾਸੂਮ ਪਦਾਰਥ ਵਧਾਉਣ ਨਾਲ ਨਹੀਂ) ਮਾਸਪੇਸ਼ੀ ਪੁੰਜ ਨੂੰ ਵਧਾਉਂਦਾ ਹੈ. ਕੁਝ ਖੋਜਾਂ ਨੇ ਇਹ ਵੀ ਕਿਹਾ ਹੈ ਕਿ ਇਹ ਮਾਇਓਸਟੇਟਿਨ ਦੇ ਪੱਧਰ ਨੂੰ ਘਟਾਉਂਦਾ ਹੈ, ਜੋ ਮਾਸਪੇਸ਼ੀਆਂ ਦੇ ਵਾਧੇ ਨੂੰ ਰੋਕਣ ਲਈ ਜ਼ਿੰਮੇਵਾਰ ਹੈ.

CREATINE DOSAGE

There are various types of creatine supplements available in the market that I will discuss about later. Now the Question arises is what is the right dosage and when is the best time to consume it. There are two theories about which are well backed by researches.

Loading dosage
Maintenance dosage

Many people start with loading dosage of 20 gms daily for 10-15 days followed by maintenance dosage of 5-7gms daily with water.

Trainers suggest that starting off with loading dose rapidly saturate muscles with water. You can take 5gms of creatine 4 times a day. Then keeping a maintenance dosage of 5gms per day will boost muscle size. But this is not necessary , studies show that taking creatine (3-5gms per day) for 28 days fully saturates muscles. One can skip loading dosage regimen. You have to recognize what works best for you.

FORMS/TYPES OF CREATINE

There are many forms of creatine available in the market. I will cover up the important types :

1. Buffered Creatine:- It is Alklyn form of creatine. It has higher Ph level. Researches indicate that it has same effect as creatine monohydrate.

2. Creatine HCL:- It is linked with HCL molecule. It turns into basic one once it enters into stomach, but it is same effective as creatine monohydrate.

3. Creatine monohydrate:- Creatine monohydrate is the most widely used and researched form of creatine today and one of the most common creatine supplements. As a supplement it can be mixed with a high sugar sports drink and taken before, during or after your workout to help prolong depletion of creatine stores in your muscles. It is cheaper than other forms of creatine and its effect is same too.

4. Micronized Creatine:- Micronized creatine is a variation of creatine that produces smaller particles than standard creatine powder, purported to aid absorption and mixability.

5. Creatine Ethyl Ester:- Also called CEE, creatine ethyl ester is an addition of an ethyl group to creatine. Creatine ethyl ester tablets and powder are both available. Not much different in effect than creatine monohydrate.

To sum up, creatine monohydrate is the best form of creatine. It is cheaper and effective as other forms of creatine. I personally used it for 5 months before workout and I was surprised to see its result. As my trainer suggested that pre workout (3-4 hours before) is the time when you need energy to fuel your workout and it turned out he was not wrong. But one can take anytime during the day, be sure to drink LOT OF WATER WHOLE DAY. You can take it with juice (especially grape juice) or lukewarm water. Consuming it with your carbohydrate or protein supplement is best option. Increasing consumption of water is necessary as it won’t harms your kidneys and prevents dehydration.

क्रीत खुराक

बाजार में विभिन्न प्रकार के क्रिएटिन सप्लीमेंट उपलब्ध हैं जिनके बारे में मैं बाद में चर्चा करूंगा। अब सवाल उठता है कि सही खुराक क्या है और इसका सेवन करने का सबसे अच्छा समय कब है। दो सिद्धांत हैं जिनके बारे में शोधों से अच्छी तरह से समर्थन मिलता है।

खुराक लोडींग
रखरखाव की खुराक

बहुत से लोग 10-15 दिनों के लिए दैनिक 20 ग्राम की खुराक के साथ शुरू करते हैं और फिर पानी के साथ दैनिक 5-7 gms रखरखाव की खुराक के समाप्त होने के बाद ।

प्रशिक्षकों का सुझाव है कि लोडिंग खुराक के साथ पानी के साथ तेजी से संतृप्त मांसपेशियों को शुरू करना। आप दिन में 4 बार 5 ग्राम क्रिएटिन ले सकते हैं। फिर प्रति दिन 5gms के रखरखाव की खुराक रखने से मांसपेशियों का आकार बढ़ेगा। लेकिन यह आवश्यक नहीं है, अध्ययनों से पता चलता है कि 28 दिनों के लिए क्रिएटिन (3-5 ग्राम प्रति दिन) लेना पूरी तरह से मांसपेशियों को संतृप्त करता है। एक खुराक खुराक को छोड़ सकते हैं। आपको यह पहचानना होगा कि आपके लिए सबसे अच्छा काम क्या है।

क्रिएटिन फार्म /के प्रकार
बाजार में क्रिएटिन के कई रूप उपलब्ध हैं। मैं केवल महत्वपूर्ण प्रकार को शामिल करूंगा:

1. बफर्ड क्रिएटिन: - यह क्रिएटिन का एल्किलिन रूप है। इसका पीएच स्तर अधिक होता है। शोधों से संकेत मिलता है कि इसका क्रिएटिन मोनोहाइड्रेट के समान प्रभाव है।

2. क्रिएटिन HCL: - यह HCL अणु से जुड़ा हुआ है। पेट में प्रवेश करते ही यह मूल में बदल जाता है, लेकिन यह क्रिएटिन मोनोहाइड्रेट के समान ही प्रभावी है।

3. क्रिएटिन मोनोहाइड्रेट: - क्रिएटिन मोनोहाइड्रेट आज क्रिएटिन का सबसे व्यापक रूप से इस्तेमाल और शोधित रूप है और सबसे आम क्रिएटिन सप्लीमेंट्स में से एक है। एक पूरक के रूप में यह आपकी मांसपेशियों में क्रिएटिन स्टोर्स के लंबे समय तक कमी में मदद करने के लिए कसरत के दौरान या बाद में एक उच्च चीनी स्पोर्ट्स ड्रिंक के साथ मिलाया जा सकता है। यह क्रिएटिन के अन्य रूपों की तुलना में सस्ता है और इसका प्रभाव भी समान है।

4. माइक्रोनाइज़्ड क्रिएटिन: - माइक्रोनाइज़्ड क्रिएटिन क्रिएटिन का एक प्रकार है जो मानक क्रिएटिन पाउडर की तुलना में छोटे कणों का उत्पादन करता है, जो अवशोषण और मिश्रण की सहायता के लिए होता है।

5. क्रिएटिन एथिल एस्टर:- जिसे सीईई भी कहा जाता है, क्रिएटिन एथिल एस्टर क्रिएटिन के लिए एक एथिल समूह का एक अतिरिक्त है। क्रिएटिन इथाइल एस्टर टैबलेट और पाउडर दोनों उपलब्ध हैं। क्रिएटिन मोनोहाइड्रेट की तुलना में प्रभाव में बहुत अलग नहीं है।

उपयोग करने के लिए, क्रिएटिन मोनोहाइड्रेट क्रिएटिन का सबसे अच्छा रूप है। यह क्रिएटिन के अन्य रूपों की तरह सस्ता और प्रभावी है। मैंने व्यक्तिगत रूप से कसरत से पहले 5 महीने तक इसका इस्तेमाल किया था और मैं इसका परिणाम देखकर हैरान था। जैसा कि मेरे ट्रेनर ने सुझाव दिया कि प्री वर्कआउट (3-4 घंटे पहले) वह समय है जब आपको अपने वर्कआउट को ईंधन देने के लिए ऊर्जा की आवश्यकता होती है और यह पता चला कि वह गलत नहीं था। लेकिन दिन में किसी भी समय ले सकते हैं, बहुत सारा पानी पीना सुनिश्चित करें। आप इसे रस (विशेष रूप से अंगूर का रस) या गुनगुने पानी के साथ ले सकते हैं। अपने कार्बोहाइड्रेट या प्रोटीन पूरक के साथ इसका सेवन करना सबसे अच्छा विकल्प है। पानी की बढ़ती खपत आवश्यक है क्योंकि यह आपके गुर्दे को नुकसान पहुँचाता है और निर्जलीकरण को रोकता है।
रखरखाव की खुराक
बहुत से लोग 10-15 दिनों के लिए दैनिक 20 ग्राम की खुराक के साथ शुरू करते हैं और पानी के साथ दैनिक 5-7gms के रखरखाव की खुराक के बाद।

प्रशिक्षकों का सुझाव है कि लोडिंग खुराक के साथ पानी के साथ तेजी से संतृप्त मांसपेशियों को शुरू करना। आप दिन में 4 बार 5 ग्राम क्रिएटिन ले सकते हैं। फिर प्रति दिन 5gms के रखरखाव की खुराक रखने से मांसपेशियों का आकार बढ़ेगा। लेकिन यह आवश्यक नहीं है, अध्ययनों से पता चलता है कि 28 दिनों के लिए क्रिएटिन (3-5 ग्राम प्रति दिन) लेना पूरी तरह से मांसपेशियों को संतृप्त करता है। एक खुराक खुराक को छोड़ सकते हैं। आपको यह पहचानना होगा कि आपके लिए सबसे अच्छा क्या है।
ਕਰੀਏਟਾਈਨ ਖੁਰਾਕ
ਮਾਰਕੀਟ ਵਿੱਚ ਕਈ ਕਿਸਮਾਂ ਦੇ ਕਰੀਏਟਾਈਨ ਪੂਰਕ ਉਪਲਬਧ ਹਨ ਜਿਨ੍ਹਾਂ ਬਾਰੇ ਮੈਂ ਬਾਅਦ ਵਿੱਚ ਵਿਚਾਰ ਕਰਾਂਗਾ. ਹੁਣ ਸਵਾਲ ਉੱਠਦਾ ਹੈ ਕਿ ਸਹੀ ਖੁਰਾਕ ਕੀ ਹੈ ਅਤੇ ਇਸਦਾ ਸੇਵਨ ਕਰਨ ਦਾ ਸਭ ਤੋਂ ਵਧੀਆ ਸਮਾਂ ਕਦੋਂ ਹੈ. ਦੋ ਸਿਧਾਂਤ ਹਨ ਜਿਨ੍ਹਾਂ ਬਾਰੇ ਖੋਜਾਂ ਦੁਆਰਾ ਚੰਗੀ ਤਰ੍ਹਾਂ ਸਮਰਥਨ ਪ੍ਰਾਪਤ ਹੈ.
1. ਖੁਰਾਕ ਲੋਡ ਕਰਨਾ
2. ਦੇਖਭਾਲ ਦੀ ਖੁਰਾਕ
ਬਹੁਤ ਸਾਰੇ ਲੋਕ 10-15 ਦਿਨਾਂ ਲਈ ਰੋਜ਼ਾਨਾ 20 ਗ੍ਰਾਮ ਦੀ ਖੁਰਾਕ ਲੋਡ ਕਰਨਾ ਸ਼ੁਰੂ ਕਰਦੇ ਹਨ ਅਤੇ ਇਸਦੇ ਬਾਅਦ ਪਾਣੀ ਨਾਲ ਰੋਜ਼ਾਨਾ 5-7 ਗ੍ਰਾਮ ਖੁਰਾਕ ਦੀ ਖੁਰਾਕ ਨਾਲ.
ਟ੍ਰੇਨਰ ਸੁਝਾਅ ਦਿੰਦੇ ਹਨ ਕਿ ਲੋਡ ਖੁਰਾਕ ਨਾਲ ਤੇਜ਼ੀ ਨਾਲ ਪਾਣੀ ਨਾਲ ਮਾਸਪੇਸ਼ੀਆਂ ਨੂੰ ਸੰਤ੍ਰਿਪਤ ਕਰੋ. ਤੁਸੀਂ ਇੱਕ ਦਿਨ ਵਿੱਚ 4 ਵਾਰ ਕਰੀਏਟਾਈਨ 5 ਵਾਰ ਲੈ ਸਕਦੇ ਹੋ. ਫਿਰ ਪ੍ਰਤੀ ਦਿਨ 5 ਗ੍ਰਾਮ ਦੀ ਦੇਖਭਾਲ ਦੀ ਖੁਰਾਕ ਨੂੰ ਰੱਖਣ ਨਾਲ ਮਾਸਪੇਸ਼ੀਆਂ ਦੇ ਆਕਾਰ ਨੂੰ ਹੁਲਾਰਾ ਮਿਲੇਗਾ. ਪਰ ਇਹ ਜ਼ਰੂਰੀ ਨਹੀਂ ਹੈ, ਅਧਿਐਨ ਦਰਸਾਉਂਦੇ ਹਨ ਕਿ ਕ੍ਰੀਏਟਾਈਨ (ਪ੍ਰਤੀ ਦਿਨ 3-5 ਗ੍ਰਾਮ) 28 ਦਿਨਾਂ ਲਈ ਮਾਸਪੇਸ਼ੀਆਂ ਨੂੰ ਪੂਰੀ ਤਰ੍ਹਾਂ ਸੰਤ੍ਰਿਪਤ ਕਰਦੀ ਹੈ. ਕੋਈ ਵੀ ਲੋਡਿੰਗ ਖੁਰਾਕ ਨੂੰ ਛੱਡ ਸਕਦਾ ਹੈ. ਤੁਹਾਨੂੰ ਪਛਾਣਨਾ ਪਏਗਾ ਕਿ ਤੁਹਾਡੇ ਲਈ ਸਭ ਤੋਂ ਵਧੀਆ ਕੀ ਕੰਮ ਕਰਦਾ ਹੈ.

ਤਿਆਰ ਕਰਨ ਦੇ ਫਾਰਮ
ਮਾਰਕੀਟ ਵਿੱਚ ਕਰੀਏਟਾਈਨ ਦੇ ਬਹੁਤ ਸਾਰੇ ਰੂਪ ਉਪਲਬਧ ਹਨ. ਮੈਂ ਮਹੱਤਵਪੂਰਣ ਕਿਸਮਾਂ ਨੂੰ coverੱਕਾਂਗਾ:
1. ਬਫਰਡ ਕ੍ਰੀਏਟੀਨ: - ਇਹ ਕਰੈਟੀਨ ਦਾ ਅਲਕਲੀਨ ਰੂਪ ਹੈ. ਇਸਦਾ ਪੀ ਐਚ ਪੱਧਰ ਉੱਚਾ ਹੈ. ਖੋਜਾਂ ਨੇ ਦਰਸਾਇਆ ਹੈ ਕਿ ਇਸ ਦਾ ਕ੍ਰੈਟੀਨ ਮੋਨੋਹੈਡਰੇਟ ਵਾਂਗ ਪ੍ਰਭਾਵ ਹੈ.
2. ਕਰੀਏਟੀਨ ਐਚਸੀਐਲ: - ਇਹ ਐਚਸੀਐਲ ਅਣੂ ਨਾਲ ਜੁੜਿਆ ਹੋਇਆ ਹੈ. ਇਕ ਵਾਰ ਇਹ ਪੇਟ ਵਿਚ ਦਾਖਲ ਹੋਣ ਤੇ ਇਹ ਮੁ basicਲੇ ਰੂਪ ਵਿਚ ਬਦਲ ਜਾਂਦਾ ਹੈ, ਪਰ ਇਹ ਕ੍ਰੈਟੀਨ ਮੋਨੋਹੈਡਰੇਟ ਵਾਂਗ ਪ੍ਰਭਾਵਸ਼ਾਲੀ ਹੈ.
3. ਕ੍ਰੀਏਟਾਈਨ ਮੋਨੋਹਾਈਡਰੇਟ: - ਅੱਜ ਕ੍ਰੀਏਟਾਈਨ ਮੋਨੋਹਾਈਡਰੇਟ ਕ੍ਰੀਏਟਾਈਨ ਦਾ ਸਭ ਤੋਂ ਵੱਧ ਵਰਤਿਆ ਜਾਂਦਾ ਹੈ ਅਤੇ ਖੋਜਿਆ ਹੋਇਆ ਰੂਪ ਹੈ ਅਤੇ ਇੱਕ ਬਹੁਤ ਹੀ ਆਮ ਕਰੀਏਟਾਈਨ ਪੂਰਕ ਹੈ. ਇੱਕ ਪੂਰਕ ਦੇ ਰੂਪ ਵਿੱਚ, ਇਸ ਨੂੰ ਇੱਕ ਉੱਚ ਸ਼ੂਗਰ ਸਪੋਰਟਸ ਡਰਿੰਕ ਨਾਲ ਮਿਲਾਇਆ ਜਾ ਸਕਦਾ ਹੈ ਅਤੇ ਤੁਹਾਡੀ ਕਸਰਤ ਤੋਂ ਪਹਿਲਾਂ, ਬਾਅਦ ਵਿੱਚ ਜਾਂ ਬਾਅਦ ਵਿੱਚ ਤੁਹਾਡੇ ਮਾਸਪੇਸ਼ੀਆਂ ਵਿੱਚ ਕਰੀਏਟਾਈਨ ਸਟੋਰਾਂ ਦੇ ਲੰਬੇ ਨਿਘਾਰ ਦੀ ਸਹਾਇਤਾ ਲਈ. ਇਹ ਕਰੀਏਟਾਈਨ ਦੇ ਦੂਜੇ ਰੂਪਾਂ ਨਾਲੋਂ ਸਸਤਾ ਹੈ ਅਤੇ ਇਸਦਾ ਪ੍ਰਭਾਵ ਵੀ ਉਹੀ ਹੈ.
ਮਾਈਕ੍ਰੋਨਾਈਜ਼ਡ ਕਰੀਏਟਾਈਨ: - ਮਾਈਕ੍ਰੋਨਾਈਜ਼ਡ ਕ੍ਰੀਏਟਾਈਨ ਕ੍ਰੈਟੀਨ ਦੀ ਇਕ ਤਬਦੀਲੀ ਹੈ ਜੋ ਸਟੈਂਡਰਡ ਕਰੀਏਟਾਈਨ ਪਾ powderਡਰ ਨਾਲੋਂ ਛੋਟੇ ਛੋਟੇ ਛੋਟੇ ਕਣਾਂ ਪੈਦਾ ਕਰਦੀ ਹੈ, ਜੋ ਕਿ ਜਜ਼ਬਤਾ ਅਤੇ ਮਿਕਸੈਬਿਲਟੀ ਨੂੰ ਸਹਾਇਤਾ ਪ੍ਰਦਾਨ ਕਰਦੀ ਹੈ.
5. ਕ੍ਰੀਏਟਾਈਨ ਈਥਾਈਲ ਐਸਟਰ: - ਸੀਈਈ ਵੀ ਕਿਹਾ ਜਾਂਦਾ ਹੈ, ਕ੍ਰੀਏਟਾਈਨ ਈਥਾਈਲ ਐਸਟਰ ਕ੍ਰੈਟੀਨ ਵਿਚ ਇਕ ਈਥਾਈਲ ਸਮੂਹ ਦਾ ਇਕ ਜੋੜ ਹੈ. ਕਰੀਏਟੀਨ ਈਥਾਈਲ ਏਸਟਰ ਦੀਆਂ ਗੋਲੀਆਂ ਅਤੇ ਪਾ powderਡਰ ਦੋਵੇਂ ਉਪਲਬਧ ਹਨ. ਕ੍ਰੀਏਟਾਈਨ ਮੋਨੋਹਾਈਡਰੇਟ ਨਾਲੋਂ ਪ੍ਰਭਾਵ ਵਿੱਚ ਬਹੁਤ ਜ਼ਿਆਦਾ ਵੱਖਰੇ ਨਹੀਂ ਹਨ.
ਸੰਖੇਪ ਵਿੱਚ, ਕ੍ਰੀਏਟਾਈਨ ਮੋਨੋਹਾਈਡਰੇਟ ਕਰੀਏਟਾਈਨ ਦਾ ਸਰਬੋਤਮ ਰੂਪ ਹੈ. ਇਹ ਕ੍ਰਾਇਟੀਨ ਦੇ ਦੂਜੇ ਰੂਪਾਂ ਵਾਂਗ ਸਸਤਾ ਅਤੇ ਪ੍ਰਭਾਵਸ਼ਾਲੀ ਹੈ. ਮੈਂ ਕਸਰਤ ਤੋਂ ਪਹਿਲਾਂ 5 ਮਹੀਨਿਆਂ ਲਈ ਨਿੱਜੀ ਤੌਰ 'ਤੇ ਇਸਦੀ ਵਰਤੋਂ ਕੀਤੀ ਸੀ ਅਤੇ ਮੈਂ ਇਸਦਾ ਨਤੀਜਾ ਦੇਖ ਕੇ ਹੈਰਾਨ ਸੀ. ਜਿਵੇਂ ਕਿ ਮੇਰੇ ਟ੍ਰੇਨਰ ਨੇ ਸੁਝਾਅ ਦਿੱਤਾ ਸੀ ਕਿ ਪ੍ਰੀ ਵਰਕਆ (ਟ (3-4 ਘੰਟੇ ਪਹਿਲਾਂ) ਉਹ ਸਮਾਂ ਹੁੰਦਾ ਹੈ ਜਦੋਂ ਤੁਹਾਨੂੰ ਆਪਣੀ ਕਸਰਤ ਨੂੰ ਵਧਾਉਣ ਲਈ energyਰਜਾ ਦੀ ਜ਼ਰੂਰਤ ਹੁੰਦੀ ਹੈ ਅਤੇ ਇਹ ਪਤਾ ਚਲਦਾ ਹੈ ਕਿ ਉਹ ਗਲਤ ਨਹੀਂ ਸੀ. ਪਰ ਦਿਨ ਵੇਲੇ ਕੋਈ ਵੀ ਲੈ ਸਕਦਾ ਹੈ, ਪੂਰਾ ਦਿਨ ਪੂਰਾ ਪਾਣੀ ਪੀਣਾ ਨਾ ਭੁੱਲੋ. ਤੁਸੀਂ ਇਸ ਨੂੰ ਜੂਸ (ਖ਼ਾਸਕਰ ਅੰਗੂਰ ਦਾ ਰਸ) ਜਾਂ ਕੋਸੇ ਪਾਣੀ ਨਾਲ ਲੈ ਸਕਦੇ ਹੋ. ਇਸਨੂੰ ਆਪਣੇ ਕਾਰਬੋਹਾਈਡਰੇਟ ਜਾਂ ਪ੍ਰੋਟੀਨ ਪੂਰਕ ਦੇ ਨਾਲ ਲੈਣਾ ਸਭ ਤੋਂ ਵਧੀਆ ਵਿਕਲਪ ਹੈ. ਪਾਣੀ ਦੀ ਵੱਧ ਰਹੀ ਖਪਤ ਜ਼ਰੂਰੀ ਹੈ ਕਿਉਂਕਿ ਇਹ ਤੁਹਾਡੇ ਗੁਰਦੇ ਨੂੰ ਨੁਕਸਾਨ ਨਹੀਂ ਪਹੁੰਚਾਉਂਦਾ ਅਤੇ ਡੀਹਾਈਡਰੇਸ਼ਨ ਨੂੰ ਰੋਕਦਾ ਹੈ.

CREATINE SIDE EFFECTS

You must consult your doctor if you have kidney or heart disorders. Diabetes patient should also take precautions before start consuming it. It is prescribed that one should not consume creatine if he/she has kidney or heart related disorders. It may worsen the disease.

Consuming more than recommended daily dosage of creatine i.e 5gms can upset your stomach. It is not required to take more than 5gms of creatine as muscle tissues can only hold certain amount of creatine. Using more of this product wont have any benefit.

Drinking plenty of fluids is also advised to prevent dehydration, heat stroke and electrolytic imbalance. It takes water molecules towards muscle’s sarcoplasm. So you need to consume more water. It wont damage kidneys if you don’t have a history of kidney disease.

There is a misconception that it may lead to hair loss. There is no evidence to back this perception.

क्रिएटिन के नुकसान

अगर आपको किडनी या दिल की बीमारी है तो आपको अपने डॉक्टर से परामर्श करना चाहिए। मधुमेह रोगी को इसका सेवन शुरू करने से पहले सावधानी भी बरतनी चाहिए। यह निर्धारित किया जाता है कि किसी व्यक्ति को क्रिएटिन का सेवन नहीं करना चाहिए यदि उसे गुर्दे या हृदय संबंधी विकार हैं। इससे बीमारी बिगड़ सकती है।
क्रिएटिन की सिफारिश की दैनिक खुराक से अधिक उपभोग करने से 5gms आपके पेट को परेशान कर सकते हैं। यह 5gms से अधिक क्रिएटिन लेने की आवश्यकता नहीं है क्योंकि मांसपेशियों के ऊतक केवल क्रिएटिन की निश्चित मात्रा को पकड़ सकते हैं। इस उत्पाद का अधिक उपयोग करने से कोई लाभ नहीं होगा।
बहुत सारे तरल पदार्थ पीने से भी निर्जलीकरण, हीट स्ट्रोक और इलेक्ट्रोलाइटिक असंतुलन को रोकने की सलाह दी जाती है। यह पानी के अणुओं को मांसपेशियों की व्यंग्यात्मकता की ओर ले जाता है। इसलिए आपको अधिक पानी का सेवन करने की आवश्यकता है। यदि आपके पास गुर्दे की बीमारी का इतिहास नहीं है, तो यह किडनी को नुकसान पहुंचाता है।
एक गलत धारणा है कि इससे बाल झड़ सकते हैं। इस धारणा को वापस करने के लिए कोई सबूत नहीं है।

ਕ੍ਰਾਇਟਿਨ ਕੇਜ

ਜੇ ਤੁਹਾਨੂੰ ਗੁਰਦੇ ਜਾਂ ਦਿਲ ਦੇ ਰੋਗ ਹਨ ਤਾਂ ਤੁਹਾਨੂੰ ਆਪਣੇ ਡਾਕਟਰ ਨਾਲ ਸਲਾਹ-ਮਸ਼ਵਰਾ ਕਰਨਾ ਚਾਹੀਦਾ ਹੈ. ਸ਼ੂਗਰ ਦੇ ਮਰੀਜ਼ ਨੂੰ ਇਸ ਦਾ ਸੇਵਨ ਕਰਨ ਤੋਂ ਪਹਿਲਾਂ ਸਾਵਧਾਨੀਆਂ ਵੀ ਵਰਤਣੀਆਂ ਚਾਹੀਦੀਆਂ ਹਨ. ਇਹ ਤਜਵੀਜ਼ ਕੀਤਾ ਜਾਂਦਾ ਹੈ ਕਿ ਜੇ ਕੋਈ ਉਸ ਨੂੰ ਕਿਡਨੀ ਜਾਂ ਦਿਲ ਨਾਲ ਸੰਬੰਧਤ ਵਿਗਾੜ ਹੈ ਤਾਂ ਉਸਨੂੰ ਕਰੀਏਟਾਈਨ ਦਾ ਸੇਵਨ ਨਹੀਂ ਕਰਨਾ ਚਾਹੀਦਾ. ਇਹ ਬਿਮਾਰੀ ਨੂੰ ਹੋਰ ਵੀ ਖ਼ਰਾਬ ਕਰ ਸਕਦਾ ਹੈ.
ਕਰੀਏਟਾਈਨ ਯਾਨੀ 5 ਗ੍ਰਾਮ ਰੋਜ਼ਾਨਾ ਦੀ ਸਿਫਾਰਸ਼ ਤੋਂ ਵੱਧ ਸੇਵਨ ਕਰਨਾ ਤੁਹਾਡੇ ਪੇਟ ਨੂੰ ਪਰੇਸ਼ਾਨ ਕਰ ਸਕਦਾ ਹੈ. 5 ਗ੍ਰਾਮ ਤੋਂ ਵੱਧ ਕ੍ਰੀਏਟਾਈਨ ਲੈਣ ਦੀ ਜ਼ਰੂਰਤ ਨਹੀਂ ਹੈ ਕਿਉਂਕਿ ਮਾਸਪੇਸ਼ੀ ਦੇ ਟਿਸ਼ੂ ਸਿਰਫ ਕੁਝ ਖਾਸ ਮਾਤਰਾ ਵਿੱਚ ਕਰੀਏਟਾਈਨ ਰੱਖ ਸਕਦੇ ਹਨ. ਇਸ ਉਤਪਾਦ ਦੀ ਵਧੇਰੇ ਵਰਤੋਂ ਕਰਨ ਨਾਲ ਕੋਈ ਲਾਭ ਨਹੀਂ ਹੋਵੇਗਾ.
ਡੀਹਾਈਡਰੇਸ਼ਨ, ਹੀਟ ਸਟਰੋਕ ਅਤੇ ਇਲੈਕਟ੍ਰੋਲਾਈਟਿਕ ਅਸੰਤੁਲਨ ਨੂੰ ਰੋਕਣ ਲਈ ਕਾਫ਼ੀ ਤਰਲ ਪਦਾਰਥ ਪੀਣ ਦੀ ਵੀ ਸਲਾਹ ਦਿੱਤੀ ਜਾਂਦੀ ਹੈ. ਇਹ ਪਾਣੀ ਦੇ ਅਣੂ ਮਾਸਪੇਸ਼ੀ ਦੇ ਵਿਗਾੜ ਵੱਲ ਜਾਂਦਾ ਹੈ. ਇਸ ਲਈ ਤੁਹਾਨੂੰ ਵਧੇਰੇ ਪਾਣੀ ਦੀ ਵਰਤੋਂ ਕਰਨ ਦੀ ਜ਼ਰੂਰਤ ਹੈ. ਇਹ ਗੁਰਦੇ ਨੂੰ ਨੁਕਸਾਨ ਨਹੀਂ ਪਹੁੰਚਾਏਗਾ ਜੇਕਰ ਤੁਹਾਡੇ ਕੋਲ ਕਿਡਨੀ ਬਿਮਾਰੀ ਦਾ ਇਤਿਹਾਸ ਨਹੀਂ ਹੈ.
ਇੱਕ ਭੁਲੇਖਾ ਹੈ ਕਿ ਇਸ ਨਾਲ ਵਾਲ ਝੜ ਸਕਦੇ ਹਨ. ਇਸ ਧਾਰਨਾ ਨੂੰ ਵਾਪਸ ਕਰਨ ਦਾ ਕੋਈ ਸਬੂਤ ਨਹੀਂ ਹੈ.

Traits of a successful body transformation /qualities needed to achieve a good physique

2020-04-08T23:55:00.010+05:30

TRAITS OF A SUCCESSFUL BODY TRANSFORMATION / QUALITIES NEEDED TO HAVE A GOOD PHYSIQUE

JUST GET UP AND DO IT / DECISIVENESS
“Enough is enough” , once this voice echoes in your head its time to decide to set your goal. Its good to be late than never. But don’t forget you ought to not lose your mind and begin showing at the gym or could also be compute reception without proper training. Train yourself. There are some ways you'll learn i.e. effective and proper methods and plans to reduce weight or gain muscles. Bit by bit you'll see changes. But if fail to plan you'll plan to fail. Be calm and patient and ask yourself if you're going into a right path.
You'll make mistakes but they're much better than failure.
Recognize what motivates you. There are several people around you and within the world who are much better than you and have a healthy lifestyle. They have good physique. Instead of ignoring them you want to learn from them. But don’t be fooled by con artists.
There are many shortcuts you'll be inclined to develop muscles and lose body fat but because it is documented shortcuts work just for short period of your time . There's no shortcut to success. Get an honest coach and plan what you want to attain. If you train wrong you're sure to delay your success.

YOU ARE WHAT YOU EAT

What goes into your stomach decides what you are gonna look like and your body is gonna transform into. Healthy body resides in your kitchen. Plan your meals. You cant eat whatever your tongue wanna flap onto. Decide what is right for you. Get yourself healthy food and balance your diet properly. Your stomach will not function according to you and 80% of the diseases are caused because of unhealthy eating habits.

I know many people have strong digestive system but you are the one to decide for yourself. You don’t wanna have a setback because of upset stomach and related diseases to it. Either you wanna gain weight or loose fat or build muscles, eat a well balanced diet. Having a diet rich in only one or two kinds of nutrients is always unhealthy. Vitamins, minerals, fats, proteins, carbos, all are necessary to have proper growth and functioning of body. And on topmost of that is water because 70% of the body cells are composed of water. So drink a lot of it. In the upcoming post I will discuss all of it in detail.

BE STUBBORN
“Ohhh I can’t do it anymore, I don’t see any results so far”. That voice in your head is gonna hit you hard. It will restrict your growth and will never let you achieve anything. Body transformation is a process, let it happen slowly. You will not see changes overnight especially when you are trying to lose fat. Every time when you are gonna look yourself in the mirror, there is a voice “ Gosh not an inch reduced”!!. Well It happens slowly and permanently. A kid will not grow overnight. A chick will not grow into a hen in a day. Permanent changes take time to occur. Be tenacious and learn.
90% of the people don’t realize what they are capable of. Be a student. That’s how you will recover fast. Don’t choose improper methods of training. Wrong way of doing pushups, curling dumbbells, squats will lead you nowhere and will hinder your growth. I have seen many people do it in the gym and I also sometimes do it. I always welcome a good advice. Don’t let others sabotage your goals. Just Follow constructive criticism and work on it, improve it. Help others who are doing it wrongly. They follow or not , its upto them. Be a listener and a good learner. Be ready to learn a lot and remember when you are in gym don’t copy what others are doing. It simply means that you don’t have a plan. Many people do that. Find out what will work best for you. Don’t lose hope if you don’t see changes happening. Stick to your path and keep crawling in right direction.

STOP MAKING EXCUSES
“I cant lose fat , my lifestyle and body doesn’t allows it” it is one of the most heard lines. Stop blaming others and yourself. People who are dedicated to do it, will do it. They happen to be the role models for everyone. Once you sow a seed and water it every day, it surely will give you fruit one day. But it is necessary to have rest days in between. Short Resting periods will calm your system and help to eliminate toxins from your body. Don’t have fixed mindset.

INDULGE YOURSELF IN OTHER ACTIVITIES

Gym isn’t everything. There are other ways too. One must understand the need to have their mind diverged from stereotypical way of getting in shape. Swimming, yoga, martial arts, sports provide a wide range of body movements that your body won’t get during lifting weight. Being a macho man isn’t everything. Adding these things to your daily workout may boost your growth.

DISCIPLINE
There are two ways of putting it. Self disciplined people are more likely to achieve their goals. But its hell a lot of difficult to be disciplined every day. You have to keep up with other jobs. You are drained, tired and mentally fatigued and you decide just keep it off. I will put it like this, you have to train and be disciplined like an elite athlete. Make it a habit. And habits are not easy to quit. Your self-consciousness will automatically trigger your brain to train harder and be tougher day by day.

KNOW AND GROW

To transform yourself, knowledge is the base you'll grow on. Your diet plan, your educational program will decide where you'll in 2-3 years. Get yourself a best trainer. The key to success here is “if you don’t know, you wont grow”. Certainly there are other belongings you need to work on to either build muscles or to loose weight. an honest trainer will plan out things for you. exposure at gym without knowledge isn’t gonna get you anywhere, doesn’t matter how hard you're trying. there's a correct way of traning, planning a diet and program scheduling. you want to know what to try to to and when to try to to and particularly when to rest. you'll know when to concentrate to your body.

You can increase your knowledge by reading magazines, watching YouTube videos, from websites. There are huge no. of trainers online who would offer you evidence based knowledge. One altogether is Athlean X on you tube. But there are several others. Don’t be during a misconception that just getting to gym are going to be enough. you would like to be educated about bodybuilding and fitness science. There's whole world of knowledge , facts researches out there and you would like to seek out out what works best for you. could also be he/she must boost your testosterone/estrogen level, or need a list , or must schedule the simplest workout routine..who knows !! the way to curl dumbbells to simple pushups , there's an accurate method of everything. confirm you listen and follow an honest trainer.

To conclude, everything is piece of cake until and unless you act upon it. Once you can take failures, examine them, and improve upon them.

Remember that a successful transformation on the surface first requires a change within!

Traits of Physical Transformations (PART ONE)

2020-04-06T16:32:00.002+05:30

Traits of Physical Transformations (PART ONE)

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

Every day when I get up, I tell myself to make this day a useful one. I have been through a lot and let me tell you, body transformation is not an easy thing to achieve. When I look myself in the mirror I am still satisfied that I have achieved atleast 40% of where I was 8 years ago. I was a guy with good amount of fat under my skin and worst of all that it was on my chest. I thank everybody who mocked and insulted me. At the end of the day one has to take criticism positively. Of course it takes a lot of hard work to transform yourself.

Every time when I returned from gym and looked myself in the mirror a voice used to echo in my brain “It’s not a easy task son”. Well I knew that and I still know that, that’s why I used to go 1.5 km away from my home while sitting in the comfort of my couch to make that job easier. It was my 1^st day in the gym when couldn’t even do chin up on my own. Well I don’t remember what I was thinking at that moment but a soldier who was training there encouraged me not to lose hope and keep trying. He said “well you have lost half of your fat”

I replied “How”?

He said “ well you have joined the gym and If you keep coming back here every day you will lose the other half”.

Well he had a point. And these words still keep me going. Yet till now I am not there where I want to be, I had lot of complications through these 8 years. I had an accident and broke my left arm ulna bone and if that was not enough I had kidney stones, upset stomach, stomach ulcers and many more.

Well I keep bouncing back. Its hard when your luck gives away.

Without any trainer it is not possible to transform your body and build muscles and if someone has that misunderstanding , “DON’T WORKOUT”.

At the end of the day you gotta learn from somewhere. You can show up in gym everyday with your buddies and pick up dumbbells and start doing curls without any plan, knowledge and training. That’s one of the biggest mistake I did. Over the years I’ve been able to recognize what worked and what didn’t. In the upcoming blog I will share with you the traits one needs to have to transform the body and health the qualities one must develop to be on right track.i am sure that will help you a lot.

How to boost your immune system ( Covid 19 )

2020-04-02T20:57:00.020+05:30

HOW TO BOOST IMMUNE SYSTEM

During the recent coronavirus (COVID-19) pandemic, many of us are concerned about staying healthy and maintaining a healthy system . Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens. On the subsequent slides, I'll cover topmost immunity boosters tips to assist you and your body stay strong to repel infections. Here these are :-

EAT FOOD RICH IN VITAMINS AND MINERALS:

VITAMIN D

Vitamin D is usually related to the healthy development of bones, joints and muscles. But it's more efficient than this. it's been found to adapt our immune responses, which a deficiency in it are often a trigger in autoimmune conditions and susceptibility to infections. vitamin D is primarily made up of a reaction of the sun on our skin. During the winter months, when the sun doesn't often shine through the clouds and is weaker when it does, this will be difficult to achieve .

Some foods, including OILY FISH, EGG YOLK, MEAT AND OFFAL (internal organs), contain vitamin D in small amounts. However, for many of the population, a maintenance dose of vitamin D within the sort of a supplement is required over the winter months, recommended by the NHS at a dose of 10mcg Vitamin D3 daily.

Zinc: Zinc is understood to be a crucial "micronutrient" for the system, and a deficiency of it may result in an impaired immune reaction.

There is even evidence to suggest that by taking a zinc supplement within 24 hours of cold commencing, it can reduce the severity and duration of the illness. Zinc can be found in many foods, including SEAFOOD, MEAT, BEANS AND PULSES.

B vitamins: Several members of the B vitamin complex, namely vitamin B6, B12 and B9, have been implicated in the immune response.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk and milk products, so where vegans are not adequately supplementing their diets they can develop a deficiency.

Vitamin B6 is needed to absorb vitamin B12 and to make red blood cells and cells of the immune system. It can be found in foods including BEEF LIVER, CHICKPEAS, TUNA, SALMON, RICE, CEREALS AND ONIONS

Folic acid is naturally present in a wide variety of foods, including dark GREEN LEAFY VEGETABLES, FRUITS, NUTS, BEANS, SEAFOOD, EGGS AND MEAT.

These B vitamins have been found to have a role in the immune system, and a deficiency in them can alter the response of the immune system. This is by inhibiting the body's ability to make antibodies, white blood cells and other immune factors it needs to fight off infection.

Vitamin C

Vitamin C has an essential role in normal immune function. It is found most richly in fruit and vegetables and aids the formation of collagen, wound healing and is an antioxidant. This means that it scavenges free "radicals", which are charged particles that can damage cells, tissues and genetic material, which can affect your immunity.

Most of us can achieve the recommended daily amount of vitamin C by simply

eating a large orange, though smokers may need a slightly higher intake as,

according to the National Institute of Health, smoking can deplete the

body's vitamin C. Most people turn to vitamin C after they've caught

a cold. That’s because it helps build up your immune system. Vitamin C is thought to

increase the production of white blood cells. These are key to fighting

infections. Popular citrus fruits include:

· GRAPEFRUIT

· ORANGES

· TANGERINES

· LEMONS

· LIMES

· CLEMENTINES

DRINK GREEN TEA : Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

KEEP YOUR GUT HEALTHY: The microbiota is the community of trillions of bacteria, fungi and other microorganisms that colonise our bodies, and the microbiome is the collection of them in a particular environment, in this case, the gut.

Not only does the gastrointestinal tract harbour a vast microbiome, but it also contains a large pool of immune cells.The gut microbiome has been found to communicate with these immune cells, thus controlling how your immune system works and responds to infection.

As such, keeping these bacteria healthy with prebiotics and probiotics may also keep your immune system functioning normally.

Again, supplements are not required for this as there are plenty of foods that contain these properties. Pre-biotics are essentially the non-digestible fibre that the bacteria 'feed' off, and probiotics are the beneficial bacteria themselves, and can be found in yoghurts, artisan cheeses and many fermented goods including KIMCHI, SAUERKRAUT, KEFIR, MISO AND KOMBUCHA.

OMEGA 3 PLAYS ITS ROLE TOO : Omega 3s are integral parts of the membranes that surround each cell in your body.

There are three forms of omega 3 fatty acids - EPA, DHA and ALA. ALA is what we call an "essential" fatty acid, which means that it must be consumed via our diet and cannot be made by the body.A number of studies have shown that omega 3 is associated with boosted B-cell activity which is a vital part of our immune system. We can make a only small amount of EPA and DHA from ALA, so it is still important to get it from our diet too. ALA can mainly be found in PLANT OILS, NUTS AND SEEDS; and DHA and EPA, in OILY FISH.

TAKE FOOD RICH IN ANTIOXIDANTS: They Protect Your Cells. Antioxidants are compounds in colorful fruits and vegetables that protect against free radicals. Free radicals can damage DNA and other cell components.

Fruits and vegetables in a wide array of colors provide the best mix of protective antioxidants to boost overall health and immunity. EAT LEAFY GREENS, WATERMELON, CARROTS, BERRIES, BROCCOLI, ORANGES, KIWI, CANTALOUPE, and other brightly colored produce to give your cells and immune system all the natural protection they need to function at their best. Homemade chicken soup with carrots, celery, and other veggies can also be a boon to your immune system.

AVOID EATING JUNK FOOD: Processed foods including candy, soda, fast food, and snack foods contain empty calories that do not provide your body with vitamins, nutrients, or fiber. They often also contain chemicals and preservatives that are not good for your body.

If you eat processed foods and instead of foods in their natural, unprocessed form, your body will be deprived of vitamins and nutrients that it needs to thrive. Ditch processed foods in favor of fruit, vegetables, lean meat, healthy fats, and whole grains to give your body and immune system everything they need to function at their best. Optimize your dietary habits to support your health.

EXERCISE: In addition to dietary measures that support your immune system, exercise may also play a role. It has been found to enhance the body's immune response and improve its defence activity. Regular, habitual exercise resets the immune system, something known as "immunoregulation". While the extent of this will clearly depend on the amount and type of exercise you do, the NHS guidelines are to incorporate at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week into your routine.

There are many ways to continue an exercise program even when you are physically distancing"You'll be more susceptible to infection because you're diverted a huge amount of energy into building muscle and fitness — energy that is useful to the immune system."

AVOID STRESS AND GET ENOUGH SLEEP:

While acute stress has been shown to be potentially beneficial for the immune system, chronic stress has been associated with the suppression of immunity.

Chronic stress, however, is associated with consistently raised cortisol production which is a hormone that suppresses the immune system to a degree. The results of a large study have supported the association of stress and a decrease in immune measures. A giggle or two is good for you. Not only does it make you feel better, there’s no downside. One study found that after people laughed out loud at funny videos, their immune systems worked better.

Without sufficient sleep, your body makes fewer cytokines. It is a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.

INTERMITTENT FASTING HELPS TOO: Many Studies Reveal that fasting lowered white blood cell counts, which in turn triggered the immune system to start producing new white blood cells. White blood cells (or lymphocytes) are a key component of your body’s immune system. This means that during the fast, your body is running lean and mean with its white blood cells.

Once you start eating again, your stem cells kick back into high gear to replenish the cells that were recycled. you fast every day, by eating all of your food in a 6-hour or 8-hour window. Or you can go with the more difficult strategy (but still easier than a 2- 3 days fast) where you fast for 2 entire days per week. Here, then, are two intermittent fasting strategies that have similar health benefits:

· Time-restricted: eat lunch starting at 12 noon, and finish dinner by 8:00pm. Fast until the next day at noon (16 hour fast). Do this every day.

· 5:2 fasting: fast for 2 different days each week, which means eating just 500-700 calories worth of food and drink on those days. Eat normally on the other 5 days.

HAVE A BETTER SEX LIFE: In a study of immunity in people in romantic relationships, people who had frequent sex (one to two times a week) had more immunoglobulin A (IgA) in their saliva. People who had infrequent sex (less than once a week) had significantly less IgA. IgA is the antibody that plays a role in preventing illnesses and is the first line of defense against human papillomavirus or HPV. But those who had sex more than three times a week had the same amount of IgA as those who had infrequent sex. The study suggests that anxiety and stress can possibly cancel out the positive effects of sex.

5 Top food supplements for bodybuilding, good health and Immunity

2020-03-29T19:51:00.008+05:30

5 Top food supplements for bodybuilding, good health and Immunity

To put these numbers in perspective, the average sedentary man needs about 56 grams of protein per day, and the average sedentary woman needs about 46 grams.

Egg yolks contain an average of 43 percent of the total protein content of the eggs and nearly all the water-soluble and fat-soluble vitamins and minerals in eggs are found in the yolk. Several studies have concluded that consuming whole eggs has far more significant benefits than eating egg whites alone. For example, a 2017 study found that young men who ate whole eggs immediately after resistance exercises had higher rates of muscular metabolism than those who only consumed egg whites.The fact that most of an egg's nutrition is found in its yolk should not be surprising. Biologically, egg yolks are designed to be the primary source of nutrients for a growing embryo.

The real threat to high cholesterol are trans fats and added sugars, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — trans fats have a much greater effect on blood cholesterol.
Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle.In fact,one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol).

So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.) Whole eggs are full of beneficial vitamins and minerals.

PEA PROTEIN:

1.Good for those who don’t consume animal protein and are lactose intolerant.

2.Aids in Weight Loss.

3.Supports Heart Health.
4.May Promote Kidney Function.
5.Increases Muscle Thickness.

6.Balances Blood Sugar Levels.

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth. In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.

The muscle-boosting benefits of protein may be due to the high quantities of L-arginine in pea protein, which are found in higher concentrations than in other protein products. Arginine — and L-arginine — is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass.

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

The glycemic index is a number assigned to foods based on how quickly the body digests it and turns it to glucose. Low glycemic foods take the body longer to digest, which helps keep blood sugar levels even. They also help you feel full longer and are associated with a number of benefits, including helping maintain a healthy weight.

Pea protein is concentrated in protein, so it won’t raise blood sugar the way juice or other high-carb foods do. In fact, adding pea protein to a fruit smoothie will actually help to keep blood sugar spikes at bay, helping you sustain your energy for longer periods.

WHEY PROTEIN:-

Building blocks:It provides protein and amino acids,which serve as building blocks for increased muscle growth.
Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.

Fast absorption: Whey protein is absorbed and utilized very quickly compared to casein.

Bioavailability : It representation of the percentage of just how much our bodies can make use of certain protein sources. Our bodies and digestive systems absorb some proteins better than others and also certain sources will provide a higher amino acid profile.
Protein Source   Bio-Availability Index

Whey Protein Isolate Blends 100-159
Whey Concentrate 104
WholeEgg   100
Cow'sMilk 91
Egg White 88
Fish 83
Beef   80
Chicken   79
Casein 77
Rice   74
Soy 59
Wheat 54
Beans 49
Peanuts   43

DOSAGE: Commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

You need to have enough creatine phosphate in your blood to have a quick energy source-ATP while you are at the gym to work out properly. If you don’t, your body tries to get it from your glycogen reserves, which takes much longer than creatine phosphate. Creatine monohydrate is best form. It contains antioxidants to fight free radicals in the body.Daily dosage of 5gms is enough. Drink a lot of water.

BENEFITS OF CREATINE:

Boosted workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth.

Improved cell signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth.

Increased cell hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.

Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.

Lower myostatin levels: Elevated levels of the protein myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Fishes like salmon, Tuna contain essential amino acids, vitamins , minerals and omega-3 fatty acids which prevent from cardiovascular diseases. They are far better than chicken or any other source of meat.

Also fish contain negligible amounts of carbohydrates, fiber,and sugar. It is a good dietary sources of vitamin D.Vitamin D functions like a steroid hormone in your body.

Fish and fish products are among the best dietary sources of vitamin D. Fatty fish like Salmon and Herring contain the highest amounts.
A single 4-ounce (113-gram) serving of cooked salmon packs around 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the Daily Value (DV) in a single tablespoon (15 ml).

To summarize it is necessary to have a balanced diet routine.