Fitness Junkies

11 Belly Fat Exercises To Reduce Tummy in a Month

2020-06-10T14:30:00.000+05:30

What are the simplest types of stomach fats workout routines?

In the event you’re battling stomach fats, then you definitive most likely requested your self this query too.

Stomach fats is a sort of dangerous fats deposits across the abdomen space. You'll be able to simply decide if in case you have stomach fats utilizing a tape measure. 

Something above 35-inches for girls and 40-inches for males is taken into account stomach fats.

Regardless that one of these fats could be very dangerous, with the best stomach fats workout routines and weight loss plan, you may simply lose all of it and flatten your abdomen. 

Nonetheless, you will need to perceive the best kind of stomach fats workout routines it's best to contemplate. 

Neglect concerning the spot discount stomach fats workout routines as they merely don’t work.

The very best kind of stomach fats workout routines are people who goal your core muscle tissue can even working different muscle tissue in your physique. It is because you may’t simply lose stomach fats, you must lose fats throughout your physique too.

On this article, we present you the most effective stomach fats workout routines that may aid you burn fats. As well as, we present you how you can get probably the most out of your stomach fats workout routines and the approach to life adjustments it is advisable to make.

11 Stomach Fats Workouts To Scale back Tummy in a Month

1. Burpees
Burpees are among the many simplest stomach fats workout routines. If you must do one train to lose stomach fats for the remainder of your life, do a burpee. It is because this no-equipment wanted train is a full-body calorie-burning exercise.

It really works out all of your muscle tissue out of your head to your toe. It's particularly efficient as a weight reduction train because it burns fats quick and helps you construct muscle. On the identical time, you're strengthening your core, shoulders, chest, quads, and triceps.

To make this train efficient, you need to have the best posture and type. Consider it as a four-point transfer. You begin in a standing place, then drop right down to a plank place, come again to a squat after which bounce up and repeat the method.

In the event you’re discovering it arduous to get began consider it as two-part train. Squat thrust after which squat bounce. After you have the best type in place, repeat

2. Kettlebell Swing
For stomach fats workout routines, the kettlebell swing is an efficient fats burning exercise that you should utilize to blast stomach fats. As you swing the kettlebell you’re working your glutes, thighs, and arms but additionally strengthening your core.

When you carry the kettlebell up, it is advisable to tighten your abs muscle tissue to help the additional weight. The important thing to fats burning with the kettlebell swing is to have interaction the best muscle tissue, you don’t wish to overly depend on your higher physique to maneuver the load forwards and backwards.

Begin with the kettlebell in entrance of you along with your toes shoulder-width aside. Bend barely and pull the kettlebell again between your legs to create momentum. 

Along with your hips pushed ahead and again strengthened, convey the kettlebell as much as shoulder top after which again down.

Read Related: How To Lose Weight With These Amazing Weight Loss Diet

3. Mountain Climbers
In the event you’ve ever gone mountain climbing earlier than, you recognize simply how a lot of fat-burning train climbing a mountain could be. 

That’s the idea behind mountain climbers. However to avoid wasting time, the mountain, on this case, is your flooring., sounds easy but when accomplished proper, it may be certainly one of your greatest stomach fats workout routines.

Mountain climbers are full-body exercises with the additional advantage of doubling as stomach fats workout routines. 

You’re utilizing your arms, chest, and shoulders to stabilize your higher physique whereas your core muscle tissue must work additional time to help the remainder of your physique.

Begin off in a plank place and convey your proper knee to your chest and again as you alternate between your legs. 

You wish to do it quick such that you're virtually operating towards the ground and your coronary heart fee is up.

To make this certainly one of your greatest stomach fats workout routines, contemplate doing it in intervals, do as many repetitions as you may for 20-seconds then relaxation for 10-seconds. Repeat this cycle for Four-minutes, you'll really feel the stomach fats soften away.

4. Turkish Get-Up
in case you’re most likely by no means tried Turkish get-ups these stomach fats workout routines, look sophisticated at greatest. 

You principally transition from mendacity on the ground to a kneeling place and eventually to a standing place all whereas holding a kettlebell.

Sure, it offers you with a whole physique exercise that’s positive to burn fats quick.

5. Bicycle Crunches
Regardless that most stomach fats workout routines, the quicker you go the extra energy you burn, the bicycle crunch is definitely the other. 

Because the train could be very difficult and requires your abs muscle tissue to work additional time to help your weight, you wish to take it sluggish and regular.

Bicycle crunches sculpt your abs from all angles because the strikes alternate between proper and left. To get began, lie on a flat floor and interlock your fingers and place them behind your head. 

Convey your legs as much as a tabletop place, carry your head such that your shoulder blades are off the bottom. You wish to convey your proper elbow to your left knee and vice versa.

Lead along with your shoulder and never your elbows. 

For freshmen, all these stomach fats workout routines typically appear too difficult. To make it simpler begin with out elevating your legs and simply deal with the higher physique actions.

6. Medication Ball
Medication ball workout routines are the right type of stomach fats workout routines to make use of if you wish to increase your metabolism and burn some critical stomach fats. With drugs balls, there are such a lot of variations you should utilize as stomach fats workout routines.

Begin with the medication ball slam that may require you to make use of your core muscle tissue to carry out these explosive actions. Your not solely relying in your core for help but additionally understanding all muscle tissue from neck to hip for coordination.

Subsequent, problem your self to a drugs ball burpees, these will make your stomach fats workout routines tougher permitting your physique to burn further energy simply to help you.

If that’s not sufficient, contemplate aspect to aspect slams along with your drugs ball. As your core is your energy middle, this aspect to aspect actions means that you can strengthen your core and have interaction all of your ab muscle tissue.

7. Plank
Planks are most likely the preferred of all stomach fats workout routines and it’s for good purpose. This simple exercise when accomplished accurately even for 1-minute can seem to be 30-minutes of arduous work. 

What makes planks efficient as stomach fats workout routines are that they work out all of your core muscle tissue.

Your fingers and legs are serving to you steadiness however you must use your core muscle tissue to help the load of your total physique. To make it an efficient weight reduction train contemplate doing completely different variations of the plank train.

Begin with the traditional plank after which proceed to raised leg plank you could alternate between your left and proper leg. 

You may as well contemplate variations such because the aspect plank, and straight arm plank.

eight. 

HIIT Excessive-intensity interval coaching is without doubt one of the greatest weight reduction workout routines as it may possibly aid you burn energy quick and in a really quick time period. 

It's for this identical purpose that HIIT can also be efficient when included into stomach fats workout routines.

The concept is that you just train for as arduous as you may for 45-seconds, break for 30-seconds and repeat the cycle for 30- 45minutes. In the event you do select burpees as you go to stomach fats workout routines. 

Do as many as you may for a 45-seconds then break for 30-seconds and repeat the cycle for 30minutes.

The sort of interval coaching can also be nice for freshmen because it permits you a restoration interval in between your units. 

In addiiton, HIIT means that you can burn stomach fats quick in a really quick time period.

You might be assured to lift your coronary heart fee which is an effective way to supercharge your exercise.

9. Power Coaching
Power coaching is a kind of stomach fats workout routines that aid you burn fats even after the train is over. 

An excellent energy coaching routine will assist carry heavier for longer with shorter breaks in between. 

We all know that lifting heavy weights is an effective way to construct muscle and burn fats even lengthy after you've left the gymnasium.

To make it efficient, you need to have the best approach in place, with energy coaching it’s all the time greatest to hunt assist from an expert. You would possibly find yourself lifting and nonetheless not seeing the outcomes you need.

10. Rowing Machine
Rowing machines present an incredible indoor different to outside stomach fats workout routines. 

It would aid you increase your coronary heart fee as you're employed out all the most important muscle tissue of your physique with core muscle tissue included.

To make it efficient weight reduction train, incorporate a type of interval coaching, you may row at a reasonably intense tempo for 10-minutes after which for restoration go for a delicate row for 5- 10minutes and repeat the method.

11. Working At An Incline
Working at an incline takes benefit of the truth that your physique must use extra power and therefore burn extra energy as in comparison with operating on a flat floor.

It’s the identical thought as operating uphill, your coronary heart fee will elevate fairly quick permitting your physique to burn fats quick. Begin off by jogging at an incline for 5- 10 minutes. 

Decide up the tempo and begin operating for one more 10-minutes then decelerate once more to a jog to permit for a relaxation interval.

To test that your velocity is true, you shouldn't be capable of perform a dialog when you begin operating.

Tips To Get The Most Of Your Stomach Fats Workouts

1. Be Constant
Let’s face, sticking to any type of weight reduction train could be arduous. Not solely will life get in the best way with busy schedules and days you simply don’t really feel prefer it. However for stomach fats workout routines to give you the results you want, you must be constant.

You wish to goal for a superb Three-5 occasions per week permitting you to burn as a lot quick as potential. Discover a manner to suit your stomach fats workout routines into your weekly schedule. In the event you can’t do it within the morning, do it within the night.

2. Be taught To Heat Up And Cool Down
All the time warm-up earlier than your stomach fats workout routines to organize your thoughts and physique. You wish to permit your self at the very least 5-10minutes of heat earlier than your train.

After your train, permit your self the identical 5- 10minutes to chill down. You'll be able to calm down with a stretch and forestall muscle soreness and stiffness particularly for freshmen who're simply getting began with stomach fats workout routines.

Moreover, a warm-up and cool-down session will enhance your flexibility and your efficiency.

3. Guarantee You Have The Proper Posture Or Kind

There's a unsuitable and proper approach for each train and also you wish to guarantee you've the best type from the start. This may aid you keep away from damage at greatest and really obtain the outcomes you need.

Moreover, stomach fats workout routines reminiscent of energy coaching, a unsuitable approach can simply result in an damage.

4. Combine It Up
Sure, you wish to lose stomach fats quick however that doesn’t imply doing the identical stomach fats workout routines time and again. 

To start with, you’re most definitely going to finish up with an damage as you’re overworking the identical set of muscle tissue.

By switching up, you permit these muscle tissue to relaxation and recuperate, second, doing the identical stomach fats workout routines can get fairly physique quick. 

Alternating between completely different stomach fats workout routines, you problem your self to one thing new.

Lastly, you'll hit probably hit a plateau, an train that was as soon as very efficient for you may seize being efficient over time when accomplished repeatedly. 

It is because your physique could be very sensible and it's all the time adapting to new adjustments. Ultimately, your metabolism slows down and also you’re simply not burning as a lot stomach fats as you have been earlier than.

5. Make Your Train Routine Efficient

Relying in your way of life and job schedule, an train routine that works for a good friend would possibly probably not be efficient for you. This is the reason you wish to take advantage of use of on a regular basis you've out there.

In case you are quick on time, attempt high-intensity interval coaching with these stomach fats workout routines, you'll burn probably the most stomach fats with simply 30-minutes. Incorporate energy coaching into your schedule and a few type of cardio train.

It is a good mixture of stomach fats workout routines that may get you the outcomes you need inside a brief time period.

Life-style Modifications You Should Make In Addition To Stomach Fats Workouts

1. Beware Of Added Sugar
Extra added sugar is enemy primary in relation to dropping stomach fats. Do you know that the American coronary heart affiliation recommends solely 6 teaspoons of sugar for girls and 9 teaspoons of sugar per day for males (1)

Nonetheless, the common American consumes at the very least 19 teaspoons of sugar virtually 3x over the really helpful quantity. The surplus of which is become fats because it can't be processed(2).

To chop again on added sugar, begin by removing liquid energy. This comes within the type of sugar-sweetened drinks reminiscent of soda, power drinks, and fruit juices. Learn to test dietary labels as that is the quickest option to establish added sugar in your meals.

2. Add Protein To Your Weight-reduction plan
Do you end up continuously craving meals regardless that you simply had breakfast or a wholesome snack? You most likely want so as to add extra high-protein meals to your weight loss plan. That is particularly vital f you wish to lose stomach fats

As a macronutrient, protein retains you full for longer decreasing the variety of energy you eat. In addiiton, breakdown of protein boosts your metabolism as your physique requires extra energy. 

Lastly, consuming protein-rich meals can assist cut back cravings by as a lot as 50%

Incorporate high-protein meals into your meals beginning with breakfast, lunch, and dinner. Select wholesome snacks which have protein reminiscent of nuts, boiled eggs or cottage cheese.

3. Eat Fiber-Wealthy Meals
Along with including extra protein meals into your weight loss plan, you additionally want so as to add fiber-rich meals into your weight loss plan. Fiber-rich meals reminiscent of legumes, artichokes, avocados and blackberries can assist you are feeling full for longer.

Meals wealthy in fiber include viscous fiber that varieties a gel-like substance in your abdomen. This gel slows down the digestion of meals and the absorption of vitamins. That is what retains you full for longer and reduces your urge for food.

Moreover, research have proven that consuming a weight loss plan wealthy in fiber can cut back dangerous stomach fats and aid you reduce weight quicker. (Three)

4. Observe What You Eat
You might be what you eat and the easiest way to cope with stomach fats quick is to find out about your every day weight loss plan

For many of us, we are likely to overestimate or underestimate simply how unhealthy our weight loss plan is. One of the simplest ways to get a transparent image is by conserving monitor of the meals you eat. You are able to do this by means of apps reminiscent of myfitness pal or hold a meals journal.

Observe down every thing you eat and drink and also you’ll simply see the offending meals.

5. Scale back Stress
Learn to cope with stress because it is likely to be the reason for your bulging stomach. You see you is likely to be constant along with your stomach fats workout routines but when each time you're pressured you attain for a bag of Doritos, you’re losing your time.

Once you’re underneath stress, your physique will increase your starvation and cravings to type of soothe you. 

It’s an oblique option to cope with stress as a result of consuming makes you are feeling good with out coping with the problem at hand.

Subsequent time you are feeling pressured, take a stroll or do some yoga.

6. Watch That Alcohol
The beer stomach is an actual factor and it simply doesn’t cease there. You’re higher off consuming one glass a day moderately than binge-drinking alcohol on occasion. It is because extreme consumption of alcohol has been proven to extend your waistline.

In addiiton, most occasions alcohol and meals go hand in hand. If you end up binge consuming, you’re most definitely additionally consuming an entire field of pizza. To not neglect that almost all alcoholic drinks can have a number of added sugar.

Binge consuming is Four or extra drinks consumed inside two hours for girls and 5 for males. All of which might undo all the great results of your stomach fats workout routines.

7. Strive Intermittent Fasting
In case you are not capable of minimize down on energy you eat every day by altering your weight loss plan, then contemplate intermittent fasting. Not like weight-reduction plan, intermittent fasting cycles between durations of fasting and consuming.

It takes the guesswork out of how a lot it's best to eat every day as you may solely eat inside sure hours every single day. The remainder of the day is spent in a fasted state the place you’re not allowed to eat.

Not solely is intermittent fasting efficient as a fast weight reduction technique, however it may possibly additionally aid you lose stomach fats quick. Mix it with stomach fats workout routines for quick outcomes.

WHAT'S NEXT!
Stomach fats workout routines are an effective way to burn further energy and flatten your abdomen. Workouts reminiscent of burpees, excessive interval coaching, mountain climbers and energy coaching have been proven to be notably efficient.

Not just for the quick time period however stomach fats workout routines will aid you lose stomach fats and hold it off long run. 

To make stomach fats workout routines efficient, it is advisable to be constant and observe with the best approach. 

That is along with mixing up your routine with completely different types of stomach fats workout routines.

Along with stomach fats workout routines, contemplate a change to your way of life and weight loss plan that may aid you lose the stomach fats. 

Begin by including extra protein-foods and fiber-rich meals to your weight loss plan. Reduce on added sugar and extreme consumption of alcohol to trim your stomach.

Lastly, learn to cope with stress in a productive manner. If every thing else fails, attempt intermittent fasting.

Best 7 Healthy Fats You Should Eat Daily

2020-06-08T11:13:00.000+05:30

Are wholesome fat essential?

Fat must be a part of any nutritious diet as a result of identical to protein and carbohydrates, your physique wants fat to assist in varied physique features. This consists of serving to within the absorption of vitamins, hormone operate, mind reminiscence and as a supply of vitality.

Regardless of all of the controversies surrounding wholesome fat, it is very important incorporate them into your day by day food plan. Nevertheless, we have to remember that not all fat are made equal. That is the place many of the confusion is available in.

How precisely have you learnt which fat are wholesome?

Wholesome fat seek advice from monounsaturated and polyunsaturated fat. These fat are sometimes called the great fat as they work in varied methods to advertise your well being resembling enhancing coronary heart well being, enhance mind well being and even enable you handle your weight.

These are the fat that you need to add to your day by day food plan. One of the simplest ways so as to add these fat to your food plan is thru high-fat meals.

Best Food Sources Of Healthy Fats

1. Avocados
Avocados are maybe essentially the most well-known meals sources of fat and it’s for good purpose. Not solely have they got wealthy texture and taste that goes effectively with any meals, however this fruit can be extremely nutritious.

Avocados are made up of about 75% fat making it among the finest sources of wholesome fat particularly monounsaturated fat (1). These fat have anti-inflammatory results within the physique along with lowering the danger of most cancers and coronary heart illness.

Moreover, avocados are additionally a great supply of high-fiber that promotes good intestine well being Avocados have been confirmed to be efficient weight reduction meals that may enable you shed weight sooner and even enable you with cussed stomach fats.

Add It To Your Eating regimen
Half an avocado a day is greater than sufficient.
To include it into your food plan, you may add it to your breakfast toast or take pleasure in it together with your lunch or dinner greens.

2. Fatty Fish
Diets such because the Mediterranean food plan that advocate weekly serving of fatty fish have been confirmed to be among the many most heart-healthy diets on the planet.

Fatty fish are an awesome supply of fats and excessive protein, that goes a good distance in boosting your well being. They’re particularly excessive in omega-Three fatty acids that promote mind and coronary heart well being.

Read Related: 25+ Simple And Quick High Protein Breakfast Recipes

Finest fatty fish to think about embrace: Contemporary tuna, wild-caught salmon, sardines, herring, mackerel, trout, anchovies, halibut, oysters

A serving of mackerel will offer you 15g of fats (2). A food plan wealthy in fatty fish will enable you really feel more healthy and in addition cut back the danger of mind illnesses resembling dementia.

Add It To Your Eating regimen
Purpose for 2-Three weekly servings of fatty fish to your food plan
Get pleasure from oven baked salmon for dinner or tuna salad for dinner

3. Darkish Chocolate
Darkish chocolate is sometimes called an excellent meals as a result of its wealthy dietary profile. Not solely will it enable you curb cravings however simply 1-ounce serving will offer you 9g of wholesome fat (Three)

These fat assist to guard your coronary heart and your mind. Because of this darkish chocolate is usually among the many prime brain-boosting meals.

Along with its wholesome fat profile, darkish chocolate can be among the finest sources of antioxidants. These antioxidants assist to decrease blood strain lowering the danger of coronary heart illness.

Add It To Your Eating regimen
To take pleasure in these well being advantages select darkish chocolate with at the least 70% cacao or extra.
Purpose for a 1-ounce serving of about 28grams.

4. Chia Seeds
Regardless of their small dimension, chia seeds are certainly one of your finest sources of wholesome fat.

Only a single serving of 1-ounce has about 9 grams of fat (four). Most of which as omega-Three fatty acids These wholesome fat will help you decrease blood strain and are additionally anti-inflammatory.

Additionally, chia seeds are a great supply of high-fiber that may enable you shed weight by making you're feeling fuller and lowering urge for food.

Add It To Your Eating regimen
Simply 2 tablespoon is sufficient
You may have them chia pudding or add them to your breakfast smoothies and in a single day oats.

5. Full-Fats Yogurt
Not like different high-fat dairy merchandise, full-fat yogurt additionally incorporates probiotics which might be important for good intestine well being. As a wholesome snack choice, yogurt will help you shed weight and in addition enhance your coronary heart well being.

Add It To Your Eating regimen
At all times learn the label to make sure you have full-fat yogurt with no added sugar. You may add some contemporary fruit for a wholesome snack or add it to your breakfast smoothies

6. Complete Eggs
Complete eggs are most likely acknowledged as the most cost effective supply of high quality high-protein.

Regardless of earlier studies that suggested folks to solely concentrate on egg whites, current research report that it's extra helpful to your physique to eat complete eggs. One massive boiled egg incorporates a serving of about 5g of wholesome fat (6).

They’re typically on the checklist of finest weight reduction meals as they’re extremely filling. Moreover, they comprise a little bit little bit of all of the vitamins wanted to advertise good well being. Choosing eggs for breakfast will help you eat much less all through the day.

Read Related: Top 10 Egg Recipes That Ate By Millions Everyday

Add It To Your Eating regimen
Laborious-boiled eggs can function an awesome wholesome snack on the go.
Embody it n your breakfast both hard-boiled or in a vegetable omelet.

7. Flax seeds
Although typically unnoticed, flax seeds are actually slowly being acknowledged as probably the most nutritious super food seeds. Simply 1 tablespoon of flax seeds supplies a great quantity of omega-Three fatty acids, fiber, and protein.

The omega-Three fatty acids have been proven to scale back the danger of coronary heart illnesses resembling stroke. 2 tablespoons of complete flax seeds present about 9g of wholesome fat (7)

Add It To Your Eating regimen
So as to add them to your food plan, you may add them to your breakfast smoothie or sprinkle floor flax seeds in full-fat yogurt.

Which Fat Are Healthy?

Wholesome fat are essential to your food plan. To benefit from all the advantages it is very important perceive what fat you need to add and people who you need to keep away from.

Good fat are monounsaturated and polyunsaturated fat. The perfect sources of those fat are the meals sources talked about above. They're thought of wholesome fat as they promote your well being in a number of methods.

Then again, unhealthy fat are fat resembling synthetic trans fat. These are sometimes present in commercially ready meals and a few vegetable oils. They’re dangerous in your well being as they'll trigger irritation and enhance the danger of continual illnesses.

Trans fat are sometimes listed as hydrogenated or partially hydrogenated on vegetable oils

You may also discover them in

Fried meals
Packages snacks
Business bakes items
Vegetable shortening

To keep up a nutritious diet keep away from unhealthy trans fat and add extra wholesome fat.

Suggestions For Including Wholesome Fat To Your Eating regimen

1. Comply with A Mediterranean Eating regimen
In case you would love so as to add extra wholesome fat however can’t appear to work together with your present food plan. Strive the heart-healthy Mediterranean food plan. It emphasizes good fat and tips will enable you learn to add ore wholesome fat into your food plan simply.

2. Eradicate Trans Fat
Eradicate synthetic trans fats in your food plan. It’s dangerous in your basic well being and will increase the danger of coronary heart illness

3. Cook dinner With Olive Oil
In case you discover incorporating all these wholesome fat into your food plan, a easy hack is to cook dinner your meals in further virgin olive oil.

4. Snack On Wholesome Fat.
Snacks are a part of any nutritious diet and if it's important to snack, why not go for one of the best? Meals resembling olives and nuts should not solely good sources of wholesome fat however are additionally extremely filling.

5. Make A Behavior Of Consuming Avocados Each day
Avocados identical to different fruits must be a part of your day by day food plan. Along with wholesome fat that shield your coronary heart and cut back the danger of illnesses, avocados can even enhance your mind operate.

Conclusion
Wholesome fat are a vital nutrient in any nutritious diet. As a nutrient, wholesome fat assist the physique operate by aiding in varied features resembling vitamin absorption and boosting mind reminiscence.

Moreover, wholesome fat have been proven to spice up well being by lowering the danger of sure continual illnesses resembling coronary heart illness.

The perfect sources of wholesome fat are meals sources. Meals resembling avocados, chia seeds, fatty fish and nuts among the many finest sources. Moreover, you wish to get rid of all sources of unhealthy synthetic trans fats out of your food plan.

10 Best No Equipment Exercises For Women to DO at Home

2020-06-06T19:41:00.001+05:30

I notice lately that Women having difficulty in doing home workout .

Although some women have dumbbells, resistance bands or a backpack, some do not have.

However, I want to make sure women don't skip their training due to not access to gym.

That's why I made a list of 10 exercises and workout plan that will train every part of your body, and you can do this without any equipment.

Best At Home Exercise For Women

Incline Push-ups
Set up: Use a narrow grip and place hand slightly lower towards your knees.

Use a stable incline to place hands onto(the higher it is the easier it is).

Keep core tight & torso straight, lower just before your body touches the gloor and press through to activate your chest & secondary your triceps.

Progression

Wear a weighted backpack
Slow the Tempo
Perform 1-arm push-ups

Push-up with Isometric Hold
I know you all know how to do push-up with proper form, if not check out this article for in-depth how to do push-ups for all push-up variations.

What you should do is go down with regular push-up position but when you at the bottom of the position, hold your body for 1-3 secs.

And then lift up!

This is the isometric muscle contraction and one of the best way to build muscles.

Inverted Row
Setup: use 2 chairs and broom to use a bar you could hold onto to emulate a rack with the bar lowered.

Lay underneath the bar with your chest under the bar.

Grab on the bar slightly wider than shoulder width.

Row your chest to the bar and squeeze your lats and mid back while keeping your core tight & keeping a straight back.

Progression

The slower the handle the harder it is
Slightly elevate your legs
Wear a weighted backpack
Perform a pause at the top
Slow the tempo
Perform with 1-ARM

Seated Pull Up
Setup: Use the same setup as the inverted row but a bit higer as you'll try a pull-up motion.

However, sit down with your torso straight up and glutes and legs flat on the ground.

Place feet flat on the floor and pull up as high as you can, you can press through your feet for assistance.

Pike Push-up
Setup: Get into a push-up position.

Place your hands slightly wider than shoulder width.

Walk your feet in and bend at the hip to make a upside down V-shape.

Pushing your feet forward to keep tension on your shoulders & upper chest bend your arms to lower head towards the ground.

Press through the ground and try to emulate a shoulder press or very high incline.

Keep core tight and back straight.

Body-weight Lateral Raise
Setup: Get into a plank position onto your elbows.

Place your hands slightly wider than shoulder width.

Twist your body while keeping your core tight and use your side delt to twist your body.

Once your torso twists 90 degrees then slowly twist back to the plank position keeping tension on your delt.

You may need to use help from your core as this exercise is difficult.

Body-weight Skull Crusher

Setup: Get into a plank position onto your elbows.

Place your hands slightly wider than shoulder width.

Twist your body while keeping your core tight and use your side delt to twist your body.

Once your torso twists 90 degree then slowly twist back to the plank position keeping tension on your delt.

You may need to use help from your core as this exercise is difficult.

Assisted Single Leg Pistol Squat
Setup: Stand in between 2 structures you can comfortable hold onto.

Raise one leg up and while keeping your core tight and torso straight squat down.

Keep the weight on your mid-foot to heel.

Use the 2 structure as balance and support throughout the entire range of motion.

Sliding Leg Curl

Setup: lay down flat-on your back and place a cloth under your feet.

Keep your hips extended and curl your legs in your body should rise up.

Squeeze your hamstrings and control the weight back down.

Calf Raises with Upper Hold

We all know how to do standing calf raises right?

Like we did with the push-ups, we're going to do the same with the calf raises.

Check out below graphic for the instructions.

No Equipment Workout Plan For Women

We're going to train full body three times a week. So one day training and day after that will be rest day.

On the rest day, you can do some cardio and abs workout, however, I suggest you to do only once a week and focus more on the diet.

Incline Push-up - 3 sets of 10 reps

Push-ups with isometric hold - 2 sets of 10 reps with 3 sec hold at bottom

Inverted Row - 3 sets of 8 reps

Seated Pull Up - 3 sets of 8 reps

Pike Push-ups - 3 sets of 8 reps

Body-weight Lateral Raise - 3 sets of 5 reps

Body-weight skull Crusher - 3 sets of 5 reps

Assisted Single Leg Pistol Squat - 3 sets of 10 reps

Sliding Leg Curl - 3 sets of 10 reps

Calf Raises with Upper Hold - 3 sets of 12 reps

What's NEXT!

Now, you all have what you need to do workout at home without any equipment.

You should not have any excuse now as you can do this workout and build some muscles.

For the Diet plan, see this article.

If you've any doubt about this article or anything let me know in the comment section.

Top 10 Egg Recipes That ate By Millions Everyday

2019-07-03T10:29:00.000+05:30

No matter you're going to gym or not, you probably eat egg every other day or once in a week or month because of its benefits for our body.

Egg is consider as a superfood because of the complete amino acid profile and that makes him best for every kind of meal.

You can eat egg in any meal like dinner, before bad or in pre workout but the thing is you should know the proper recipe about that meal with egg.

There are tones of egg recipes available over the internet but today I'll tell you about the top egg recipes that people ate everyday.

There are a reason why people eat those egg recipes literally everyday without tired. one of them could be easy and simple to make.

Before jumping into the actual egg recipes, I would like to tell the benefits of adding egg in your diet and nutrients and nutrition label. So you will know the mineral and vitamins which comes with egg.

If you're familiare with egg benefits, You can go ahead and check out your favourite egg recipe is included in this list or not?

Benefits of Adding Egg in The Diet

I don't want to talk about benefits for this whole article, that's why I just listed out the benefits of egg for your body below.

It helps you to strong muscle as it's a source of lean protein
It increase your Brain Health
Good Energy Production
Strong your immune system
Lower the risk of heart disease
Help with Eyesight
Weight-loss and maintenance
Skin benefits
Raise Good Cholesterol

Nutrition

list of all nutrients found in eggs:

vitamin A (6% of RDA)
vitamin B-2 (15% of RDA)
vitamin B-12 (9% of RDA)
vitamin B-5 (7% of RDA)
vitamin D
vitamin E
biotin
choline
folic acid
iodine
iron
lutein and zeaxanthin
phosphorus (9% of RDA)
protein
selenium (22% of RDA)

Check out below image for complete egg's nutrition profile.

One thing you should know about that egg can be cooked by various way and everytime nutrition value will somewhat different.

Top Egg Recipes That You Loved

#1 Classic Omelette

Ingredients(1 Serving)

3 eggs
1 tablespoon butter
spinach, cooked, optional
tomato, chopped, optional
mushroom, sliced and sautéed, optional
cheese, optional
nira chives, chopped, optional

Preparation

In a medium bowl, beat the eggs.
Melt the butter in a medium frying pan over medium heat.
Pour in the beaten eggs. Stir and shake the pan, moving the eggs around until a few curds form. Reduce the heat to low, then flatten the eggs until the still-runny egg covers the entire bottom of the pan. Add any fillings that you would like.
Let the omelette cook until the eggs are fully set, 1-2 minutes, then gently roll the omelette and transfer to a plate. The surface should be smooth with no color.
Sprinkle with chives, if desired.
Enjoy!

#2 simple poached egg and avocado toast

Ingredients

2 eggs
2 slices whole grain bread
1/3 avocado (usually I cut it in half but don’t use all of it. okay fine maybe I do.)
2 tablespoons shaved Parmesan cheese
salt and pepper for topping
fresh herbs (parsley, thyme, or basil) for topping
quartered heirloom tomatoes for serving

Preparation

Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom.
When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water.
Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast.
Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.

#3 Loaded Scrambled Egg Recipe

Ingredients

1 red onion, chopped
1 bell pepper, chopped
2 tablespoons olive oil, plus more
for serving kosher salt and black pepper
8 large eggs, beaten
3 ounces Cheddar, grated (about 3/4 cup)
1 cup halved cherry tomatoes
1/3 cup finely chopped flat-leaf parsley leaves
crusty bread, for serving

Preparation

Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, 1 teaspoon salt, and ½ teaspoon pepper. Cook, stirring occasionally, until very tender, 12 to 14 minutes.
Add the eggs and cook, stirring frequently, until the eggs are just set, 1 to 2 minutes. Add the Cheddar and cook, stirring, until just melted, 1 to 2 minutes more.
Remove from heat and stir in the tomatoes and parsley.
Drizzle the bread with oil and serve alongside the eggs.

#4 Stuffed cocktail eggs

Ingredients

12 Medium Eggs
6 tbsp yogurt
2 tbsp Mustard
2 tbsp chopped parsley
For the Salmon eggs
50g Smoked salmon
spring of fresh dill
for the chorizo crumb eggs
25g chorizo, skin removed and finely chopped

Preparation

Boil the eggs for 7 mins, drain and put into iced water to cool. Carefully remove the shells, then cut in half lengthways.
Scoop the yolks into a bowl and mash with the yogurt, mustard and parsley. Spoon the mixture back into the eggs.
For the salmon eggs, top each with a strip of salmon and snip over some fresh dill.
For the chorizo version, fry the chorizo gently in a non-stick pan until the oil runs out and the chorizo is crisp. Scatter over the eggs when cool.
Keep chilled until ready to serve. Will keep in the fridge for up to one day.

#5 Omelette pancakes with tomato & pepper sauce

Ingredients

4 large Eggs
Handful basil leaves
For the sauce
2 tsp rapeseed oil
1 yellow pepper
2 garlic cloves
1 tbsp cider vinegar
400g can chopped tomatoes
wholemeal bread or salad leaves

Preparation

First make the sauce. Heat the oil in a large frying pan, and fry the pepper and garlic for 5 mins to soften them.
Spoon in the cider vinegar and allow to sizzle away. Tip in the tomatoes, then measure in a third of a can of water.
Cover and leave to simmer for 10-15 mins until the peppers are tender and the sauce is thick.
Meanwhile, make the pancakes. Beat 1 egg with 1 tsp water and seasoning, then heat a small non-stick frying pan with a tiny amount of oil.
Add the egg mixture and cook for 1-2 mins until set into a thin pancake. Lift onto a plate, cover with foil and repeat with the other eggs.
Roll up onto warm plates, spoon over the sauce and scatter with the basil.
Serve with bread or a salad on the side.

#6 Bacon & Egg Breakfast Muffins

Ingredients

Flavouring
4 oz / 120 g bacon chopped (I used lean bacon)
1/2 cup scallions / shallots chopped
1 cup grated cheddar cheese or any other flavoured melting cheese
Dry Ingredients
1 1/4 cups plain flour
1 tsp baking powder
1/4 tsp baking soda
Wet Ingredients
1/2 cup milk + 1/2 tsp white vinegar OR 1/2 cup buttermilk
1/2 tsp salt
1/2 cup sour cream or plain yoghurt full fat
2 tbsp vegetable oil or melted butter
1 egg
Muffin
4 eggs
1 tbsp melted butter optional, for brushing

Preparation

Preheat oven to 180C/350F. Spray 4 Texas muffin tin holes with oil (or grease with butter). (Note 3)
Heat a non stick pan over high heat. Add bacon and fry until lightly browned. Remove onto a paper towel to drain the fat, then set aside.
Place Dry Ingredients in a bowl and mix to combine.
Whisk Wet Ingredients in a separate bowl.
Pour the Wet Ingredients into the Dry Ingredients until just combined. Do not over mix.
Fold in Flavourings, including cooked bacon..
Place 3 tbsp of the batter into 4 muffin tin holes. Bang the tin to flatten the batter.
Make a divot in the batter (so the egg yolk settles in the middle). Crack an egg into each hole. Divide the remaining batter between each hole to cover the egg. (Note 1)
Brush the muffins with melted butter (optional), then bake for 20 minutes or until golden brown.
Remove from oven and allow to rest for 5 minutes before turning out onto a cooling rack.
Best served warm.

#7 Tangy Bacon Egg Salad (For Keto Lovers)

Ingredients

5 large eggs, hard boiled
¼ cup mayonnaise
3 slices bacon
2 tablespoons rendered bacon fat
¼ medium red onion
2 teaspoons Dijon mustard
¼ teaspoon cayenne pepper
¼ teaspoon black pepper

Preparation

Slice up your bacon into thin slices and add them to a pan on medium heat.
Let the bacon cook on medium heat. It takes longer than if you are to fry it fast, but in my opinion it comes out better.
While the bacon is cooking, slice up your 1/4 red onion.
Keep letting it cook, we want it extra crispy. It will add great texture to the egg salad.
The bacon looks done! Nice and crisp.
Take out your bacon, keeping as much of the drippings in the pan as possible. Rest your bacon on paper towels to cool off and get extra crispy.
You should have some hard boiled eggs previous made. Add your bacon drippings to them. Please excuse my disastrously peeled eggs here, I had used a different method of boiling eggs than what I had posted and they turned out pretty terrible.
Add your chopped red onion, 1/4 cup of mayonnaise, and 2 tbsp. dijon mustard to the eggs.
Mix the eggs up well, smashing them until desired consistency.
Add your cayenne pepper and black pepper to the egg salad and mix it well.
Finally, add your bacon to the mix and fold it in gently. We want to keep the texture of the bacon chunky and crispy.
Serve it up, enjoy!

#8 Bulgur and Greens Mini Quiches

Ingredients

2/3 cup water
1/3 cup uncooked bulgur
2 tablespoons canola oil
2/3 cup chopped onion
4 cups lightly packed chopped stemmed curly kale (4 oz.)
2 tablespoons water Cooking spray
1 cup whole milk
2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
4 large eggs
3 ounces (3/4 cup) crumbled feta cheese

Preparation

Get The Recipe

#9 Deviled Eggs, Purgatory Edition

Ingredients

For the eggs
12 extra large eggs
3 tablespoons mayonnaise
3 tablespoons Non Fat Greek yogurt
1 tablespoon Dijon mustard
Suggested toppings
Truffle salt (my favorite)
Smoked pimenton
Chopped olives
Ras al hanout
A dab of tomato paste
Pesto
Marinated mushrooms
Grated Parmesan
Sweet pickle relish
Preserved lemon

Preparation

Place the eggs in a saucepan, cover with cold water, and bring to a boil. Once the water is rolling, turn off the heat, cover, and let sit for thirteen minutes.
Remove the eggs to a bowl of ice water, allow to cool, and peel. Slice the eggs in half, wiping down your knife with a damp towel between cuts.
Remove the egg yolks to a bowl and mix with the mayonnaise, yogurt, and mustard.
Combine with a fork (if you want the filling perfectly creamy, you can do this in a food processor).
Spoon the filling into a plastic baggie, snip off a corner, and pipe into the egg whites.
Be generous! Arrange on a platter and top with truffle salt, your favorite spice mixture, smoked Spanish paprika, chopped olives, or whatever your heart desires.

#10 Hard Boiled Egg

Ingredients

Number of Egg you want to eat

Preparation

If you want to eat hard boiled egg, you don't have to do much like above mentioned egg recipes.
Just Boiled the number of eggs you want to eat and you're good to go.

Take Home Message

I hope you like top 10 egg recipes that are eat by millions everyday and you may found your favourite egg recipe in the list. If not? let me know which one is that in the comment.

There are tones of egg recipes you can make from the internet or by yourself but these egg recipes are just best because of its nutrition and taste.

If you make any one of above egg recipe, let me know how's your experience with the recipes.

The Ultimate Superset Guide: Supersets For All Body Parts

2019-07-01T11:52:00.006+05:30

After the first 6 months of gym, Whenever I do workout I feel something missing with the sets, there has to be something to tweak the type, intensity and volume of the set.

After I try to find over internet, on books and I came across this word "Periodization" .

When I read in depth about that I again came across various type of training splits, reps, sets and many more other things.

I also read that Superset is the most effective and beneficial, when you add in your workout.

Many people know about the supersets and which body part they should train in the superset workout.

But what about the type of exercise you should add in the individual superset workout.

In this article, you'll find ultimate guide of superset and how we can get maximum benefit of it along with the superset for all muscles and full body superset workout.

What Is a Superset and How Can You Put It In Your Workout?

Most people know what is superset but if you're just started going gym, you should read this once.

Defining the Superset is very easy, if you know about the muscle you should train while doing superset workout.

If I want to define superset in a simple manner, it would the combination of two exercise without the any rest between them.

You can add various exercise to make one superset workout but the main question is which one to add?

There are tones of exercise everywhere and you should know which exercise will be most effective for superset workout.

Here is the one best example of superset training doing a set of biceps curls and a set of triceps dips, alternating until you've completed all the sets.

Many people do superset workout just for feeling more pump, burn and for bucket of sweat but that not the case.

Benefits of Adding Supersets in Your Workout

Based on one study published in European Journal of Applied Physiology When you do superset, you're saving a lot of time, enhance the efficiency of muscles.

A study published in Journal of strength and Conditioning Research shows that supersets burn more calories during and after your workout versus traditional training.

Another advantage of supersets is that you’ll actually be stronger in the second exercise. Research has found that a muscle will be stronger if preceded immediately by a contraction of its antagonist, or opposing muscle group.

Different Types of Supersets

Most people have misconception about the type of superset that there is only one type of superset.

In fact, there are two type of supersets you can do at the gym: agonist and antagonist supersets.

If you want to impress your meatheads in the weight room, you should learn how to add type of superset in your superset-workout to get most out of it.

In agonist superset training, you are likely to train same muscle without resting between two different exercise.

This type of superset is useful only for focus more on the same muscle and adding intensity and more volume in the superset-workout.

There are a discussion going on between many trainers that agonist superset should be called as a compound sets since you're a training same muscle twice without having rest between them and that's the definition of the compound sets.

Antagonist supersets: if you want to add supersets in your workout, make sure to add antagonist supersets because they could have more benefit than the agonist type superset training.

In antagonist superset, you're training different muscle without resting between the sets.

When I have not the full knowledge about the superset training, when I went to the gym, I just do any two exercise for the different muscle but it's not true.

You only can do certain type of exercise in antagonist superset training.

Superset Workout

As you can find various agonist type superset, I will only tell about the antagonist type superset workout for all of the muscles.

Before staring actual superset workout, you should know the the superset pairs and exercise that means which muscle and exercise you should train/doing in antagonist type superset training.

Now you know the pairs and the exercise that should be doing in the antagonist type training.

It is not necessary to do only those exercises in this superset pairs, you can add various exercise in this pairs and in your superset workout.

You may notice from the table that most of the exercise in the table have pushing or pulling movements so whenever you add any different exercise for your superset workout, make sure those exercises have pushing or pulling movement to have effective superset workout.

Many people know about these pairs but they are unable to make a proper superset workout for two different muscles. That's why I made superset workout for all mentioned paired above.

You can use in any of your split or when you have little time to train yourself.

Biceps & Triceps Superset Workout

Chest & Back Superset Workout

Quads & Hamstring Superset Workout

Quads & Glutes Superset Workout

Shoulder & Back Superset Workout

IF you want to do full body superset workout, I highly recommend to check out this link.

Although in the above link, they have not mention about sets and reps, I suggest you to do only 1 circuit as your're doing full body superset workout and reps should between 10-12.

Take Home Message

There are plenty of way to make superset workout, above workouts are just a reference for yourself.

You can make many different superset workout from the exercises library(if you don't know much about various exercises).

I hope, you like all of the above mention full body and superset workout for different muscle and will try to add in your training.

Let me know, how often you trained with superset workout and if you're planing to follow above workouts make sure to review about these superset workouts in the comments.

Here is The 8 Week Beginner Workout Routine That I Followed

2019-06-22T12:26:00.002+05:30

When I coming back from the gym for the very first time, I was looking for the beginner workout plan to follow over the internet.

Fortunately, I found some great workouts but the information that I really looking there is less than I expected.

Then after, I learned a lot about the building my own workout routine for any beginner or advanced level.

After the some time, I finally figured out how to make workout routine which is not only effective but also easily adaptable by any beginner gym goers.

So, today, I'll share my own workout routine that I followed when I was beginner.

Medical disclaimer

Just to be safe, please consult your doctor before starting the beginner weight training program. Weight Training guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

Overview of Beginner Workout Program

The 8 week beginner weight training program is designed to:

Adopt your body to physical exercises
train all of the major muscle groups
Increase muscle maturity
Increase muscular endurance
Various training split as per your level

If you're not aware of the importance of beginner workout routine then let me tell you that it creates a strong foundation which you'll definitely in the upcoming advanced weight training programs.

You can understand the basic of exercise and how to perform perfectly without any flaws.

Without the perfect beginner workout routine, you'll ended up with nothing, just time waste and may be money on the supplements.

By the end of the program, you'll able to increase your strength, improved your stability and core strength and overall fitness.

This program is divided into four micro-cycles, each one lasting for two weeks.

The first two micro-cycle is based on of-course full body training but with the little difference in the second micro-cycle.

The Last two micro-cycles focus on the splits training, which means you can focus more on individual body-parts.

Who can Follow This Program?

Beginner
A person who want to improve his/her overall strength
Lifters with less than three months of consistent weight training experience

Instruction of Workout Routine

first thing first, make sure you'll do at-least 10 minutes of warm-up followed by workout and the cool-down at the end of the workout.
You could do squat, push-up and pull-up as a part of warm-up but not more than 10 not compulsory
When you're doing any exercise for the very first time, you should know the proper form of the exercise. there are plenty of how to guide over the internet. Make sure to check them out.
Each micro-cycles are last for two weeks, so whenever you feel, you should change weight, change it and set it to the weight, where you found reps are challenging.
Order is very important for the effectiveness of workout. So follow it, as per described.
Mind-to-muscle connection has been proven for improving strength and muscle mass. So learn how to do it during beginner phase.
There are many alternatives of each exercise and you can do it but I suggest you to don't show your back to the exercise if you failed in performing it.
Try to get help from experienced lifers to understand the form of the exercise and learn it because in the future workout program, you may find difficulty in performing other advanced exercises.
After completing this beginner workout, make sure to take break for a week to de-load, in that you can do a light exercise.

Micro-cycle 1: Full-Body Circuit (2 Weeks)

For micro-cycle 1, you will perform full-body circuit.
complete 1 circuit/workout for 1st week and 2 circuit for second week per workout.
Rest 20 to 40 seconds between each exercises.
Rest 2-3 minutes between each circuit in the second week.
Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 2: Full-Body Circuit (2 Weeks)

For micro-cycle 1, you will perform another full-body circuit.
Complete Each Workout every other day which means workout day followed by the rest day.
complete 2 circuit/workout for 1st week and 3 circuit for second week per workout.
Rest 20 to 40 seconds between each exercises.
Rest 2-3 minutes between each circuit in the second week.
Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 3: Upper/Lower (2 Weeks)

From the name of the micro-cycle, you may guess how the workout will be: You will train all the major upper body parts in one workout and same for the lower body parts.
This micro-cycle will be different than the full body circuit, you'll be doing some sets with each exercises.
Recommended workout schedules: Upper/lower/rest and repeat.
Rest 20 to 40 seconds between each exercises.
Rest 2-3 minutes between each circuit in the second week.
Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 4: 3 Day Split (2 Weeks)

For micro-cycle 4, you'll perform train for 3 days in a week, each day you'll target different muscle
Recommended workout schedules: workout-A/rest/Workout-B/rest/Workout-C or Workout-A/Workout-B/Workout-C and then rest and Start again
Rest 20 to 40 seconds between each exercises.
Rest 2-3 minutes between each circuit in the second week.
Each workout should take 1 hour including warm-up and cool-down.

Take Home Message

I hope, you'll have what you're looking for in this article, there are many ways to manipulate any workout routine. this is just a one way.

This is the best beginner workout routine I ever followed and always recommend to my friends and clients.

If you're following any different beginner workout routine which may more effective than this, let me know in the comment section.

If you think, this routine can be useful to your beginner gym friends then don't forget to share it with them.

Here is The Best Exercises to Get Rid of Back Fat

2019-06-20T20:02:00.002+05:30

If any person or trainer said that you can reduced fat from leg, arms or from abdominal region, then never trust that person again.

Because there are no way to reduced fat from specific area.

So, What you can do to reduced fat from specific area?

You should follow two ways: One way you already know which is calorie deficit diet and another way is isolation exercises for back.

Whenever you trained certain body part, most of the time you're doing compound exercises, which trained other muscles along with the main muscles.

So, if you want to get rid of fat from any body-part, you should do isolation exercises for that but remember to follow calorie deficit diet along with that.

In this article, I'm going to summarise best isolation exercises that you can do to get rid of back fat.

Type of Exercise, Set & Reps

Back is the biggest upper body muscle and to grow it, we have to do compound exercises with the isolation exercises.

Because its too hard to isolate body part when it size is huge.

So, we'll do 2 compound exercise and 3 isolation exercises for back and I think it is more than enough to isolate back.

What about Reps & Sets

For Compound Exercises:

Sets: 4
Reps: 6-10

For Isolation Exercises:

Sets: 4
Reps: 15-20

Frequency: I assume You're already doing back workout once a week then you should do one more time.

In first workout, you should focus more on the compound exercises and less on the isolation exercises.

Compound exercises for back will help you to grow back muscles and here is the science-based exercises you can do for that.

Whenever you do second workout focus more on the isolation exercises, which means more number of isolation exercises and less compound exercises.

Exercises To Get Rid of Back Fat

We'll do first compound exercises followed by the isolation exercises.

#1 Pull-Ups:

Pull-ups is one of the best exercise you can do to grow your back.

Pull-ups will help you to wide your back by targeting latissimus dorsi, where most people have fat.

There are countless how to guide for first pull-up but some people still cannot do their first pull-up.

In that case, they should do assistant pull-ups, negative or Australian pull-ups and then move on the conventional pull-ups.

#2 Bent-Over Raw or Seated Rawing

These exercises are help you to increase the size of overall back.

If you're a women and can't do bent over raw, you can do seated rawing.

But If I've to remove fat from my back, I'll be doing bent-over-raw rather then seated rawing because it is more effective than its counterpart exercise.

If you don't want to start bent-over raw with barbell you can also use machines or dumbbells but make sure to progress gradually.

Don't stick with one weight, one type of exercise.

If your gym has rawing machine then you've a gold mine. You should do rawing machine more than bent over raw and seated rawing.

#3 Reverse flyes

This is the very first isolation exercise in our back isolation exercise list.

Many of you may be thinking that this will also target rear shoulder then you're right!

But It is the effective isolation back exercise and I'm not saying that.

Hundreds of People from T-nation forum suggest to do this exercise, if person want to isolate his/her upper back.

In fact, reverse flyes train upper back with the shoulders

As there are already a lot of How to guide on Every exercises, I'm going to one of the best guide on this topic HERE.

#4 Straight-Arm Pull-Down

I never show people doing this exercise in the gym, however, it is best exercise for isolating back.

If you're doing it properly, it will fry your lats.

I don't know, you're doing this exercise or not but its not that easy as it seems.

You should start with the light weight and really focus on squeezing your scapulae down and flat across your back while cinching down on your lats.

Emphasise the eccentric, and slowly allow the bar to raise back up in front of you to a full overhead stretch.

Here is the best video guide for straight-arm pull-down.

#5 Dumbbell Row

This is a really good exercise for isolating back either at gym or at home.

Women, who still having a difficult in doing rowing, and don't have rowing machine, they can focus more on this exercise to isolate your back.

There are some variations of dumbbell row but I suggest you to stay with the conventional one and it's easy to do.

Here is the best video guide for Dumbbell Row.

#6 IYTWO Exercise

I bet, only few people who reading this article know about this mobility exercise.

Most people do this exercise to increase their shoulder and scapula mobility but it also works for back when you squeeze for few seconds in every rep.

Here is the in-depth guide on the exercise.

You can do superman hold also to target your erector spinae, which is also best exercise for isolating lower back.

Take Home Message

This is the best exercise, I suggest every time when someone wants to isolate their back or get rid of back fat.

Many people who ask for this also get results because they're following proper diet and the above mention workout for the back.

If you want to get rid of that back fat, you must follow calorie deficit diet.

If you're struggling from back fat, which exercise are you doing right now? Let me know in the comment section below.

20+ Best and Easy To Make Keto Diet Recipes (Trending)

2019-06-19T11:49:00.001+05:30

Keto and intermittent diet has been proven as a most effective diet plan for the people who're looking for the fast weight loss.

However, sometimes people have more difficulty in intermittent diet than the keto and problems don't end there.

Many people who willing to start keto diet, they don't know about the ingredients and thus, the recipes.

That's Why, In this article, I'm going to share more than 20 keto diet recipes that are super easy to make and also trending.

In the end, I'll also share a recipes that helped a women to lose 100 pounds of weight.

Easy & Trending Keto Diet Recipes

#1 The keto bread

Breakfast is one of the most important meal of the day and keto bread is the best option to eat in the breakfast.

Ingredients

5 tbsp ground psyllium husk powder

1¼ cups almond flour

2 tsp baking powder

1 tsp sea salt

1 cup water

2 tsp cider vinegar

3 egg whites

2 tbsp sesame seeds (optional)

Instruction: See Here!

Macro-Breakdown:

Protein: 7 g

Carbs: 2 g

Fat: 13 g

Calorie: 170 Kcal

#2 The keto pizza

We all love pizza, who don't right?

But what for the people who follow keto diet?

Here is the keto pizza recipe that will not become cheat meal in your day and best for the snacks.

Ingredients

Topping

3 tbsp unsweetened tomato sauce
1 tsp dried oregano
5 oz. shredded cheese
1½ oz. pepperoni
olives (optional)

Crust

4 eggs
6 oz. shredded cheese, preferably mozzarella or provolone

For serving

2 oz. leafy greens
4 tbsp olive oil
sea salt and ground black pepper

Instruction: See Here!

Macro-Breakdown:

Protein: 53 g

Carbs: 5 g

Fat: 90 g

Calorie: 1043 Kcal

#3 Keto BLT with cloud bread

Ingredients

Cloud bread
3 eggs
4¼ oz. cream cheese
1 pinch salt
½ tbsp ground psyllium husk powder
½ tsp baking powder
¼ tsp cream of tartar (optional)

Toppings

8 tbsp mayonnaise
5 oz. bacon
2 oz. lettuce
1 tomato, thinly sliced
fresh basil (optional)

Instruction: See Here!

Macro-Breakdown:

Protein: 11 g

Carbs: 4 g

Fat: 48 g

Calorie: 498 Kcal

#4 Keto frittata with fresh spinach

Ingredients

5 oz. diced bacon or chorizo
2 tbsp butter
8 oz. fresh spinach
8 eggs
1 cup heavy whipping cream
5 oz. shredded cheese
salt and pepper

Instruction: See Here!

Macro-Breakdown:

Protein: 27 g

Carbs: 4 g

Fat: 59 g

Calorie: 661 Kcal

#5 Classic bacon and eggs

One of the all time best keto breakfast ever

Ingredients

8 eggs
5 oz. bacon, in slices
cherry tomatoes (optional)
fresh parsley (optional)

Instruction: See Here!

Macro-Breakdown:

Protein: 15 g

Carbs: 1 g

Fat: 22 g

Calorie: 272 Kcal

#6 Keto blue-cheese dressing

Ingredients

5 oz. blue cheese
¾ cup Greek yogurt
½ cup mayonnaise
2 tbsp fresh parsley, finely chopped
salt and pepper
heavy whipping cream or water (optional)

Instruction: See Here!

Macro-Breakdown:

Protein: 9 g

Carbs: 3 g

Fat: 36 g

Calorie: 375 Kcal

#7 Herb butter

Ingredients

5 oz. butter, at room temperature
1 pressed garlic clove
½ tbsp garlic powder
4 tbsp finely chopped fresh parsley
1 tsp lemon juice
½ tsp salt

Instruction: See Here!

Macro-Breakdown:

Protein: 1 g

Carbs: 1 g

Fat: 28 g

Calorie: 258 Kcal

#8 Keto mushroom omelet

Omelet is my favourite breakfast and I know Yours too!

If not! What you eat for the breakfast? Let me know in the comment!

Ingredients

3 eggs
1 oz. butter, for frying
1 oz. shredded cheese
1⁄5 yellow onion
3 mushrooms
salt and pepper

Instruction: See Here!

Macro-Breakdown:

Protein: 25 g

Carbs: 4 g

Fat: 43 g

Calorie: 510 Kcal

#9 Keto Mexican scrambled eggs

Ingredients

6 eggs
1 scallion
2 pickled jalapeños, finely chopped
1 tomato, finely chopped
3 oz. shredded cheese
2 tbsp butter, for frying
salt and pepper

Instruction: See Here!

Macro-Breakdown:

Protein: 14 g

Carbs: 2 g

Fat: 18 g

Calorie: 229 Kcal

#10 Keto pimiento cheese meatballs

Ingredients

Pimiento cheese
1⁄3 cup mayonnaise
¼ cup pimientos or pickled jalapeños
1 tsp paprika powder or chili powder
1 tbsp Dijon mustard
1 pinch cayenne pepper
4 oz. grated cheddar cheese

Meatballs

25 oz. ground beef
1 egg
salt and pepper
2 tbsp butter, for frying

Instruction: See Here!

Macro-Breakdown:

Protein: 42 g

Carbs: 1 g

Fat: 53 g

Calorie: 660 Kcal

#11 Keto western omelet

Ingredients

6 eggs
2 tbsp heavy whipping cream or sour cream
salt and pepper
3 oz. shredded cheese
2 oz. butter
½ yellow onion, finely chopped
½ green bell pepper, finely chopped
5 oz. smoked deli ham, diced

Instruction: See Here!

Macro-Breakdown:

Protein: 40 g

Carbs: 6 g

Fat: 58 g

Calorie: 702 Kcal

#12 Keto naan bread with melted garlic butter

Ingredients

Garlic butter
4 oz. butter
2 garlic cloves, minced
¾ cup coconut flour
2 tbsp ground psyllium husk powder
½ tsp onion powder (optional)
½ tsp baking powder
1 tsp salt
1⁄3 cup melted coconut oil
2 cups boiling water
coconut oil, for frying (optional)
sea salt

Instruction: See Here!

Macro-Breakdown:

Protein: 2 g

Carbs: 1 g

Fat: 22 g

Calorie: 221 Kcal

#13 Boiled eggs with mayonnaise

Ingredients

8 eggs
8 tbsp mayonnaise
avocado (optional)

Instruction: See Here!

Macro-Breakdown:

Protein: 11 g

Carbs: 1 g

Fat: 29 g

Calorie: 316 Kcal

#14 Garlic Rosemary Pork Chops

Ingredients

4 pork loin chops
kosher salt
Freshly ground black pepper
1 tbsp. freshly minced rosemary
2 cloves garlic, minced
1/2 c. (1 stick) butter, melted
1 tbsp. extra-virgin olive oil

Instruction: See Here!

#15 Cheesy Bacon Ranch Chicken

Ingredients

4 slices thick-cut bacon
4 boneless skinless chicken breasts (about 1 3/4 lbs.)
Kosher salt
Freshly ground black pepper
2 tsp. ranch seasoning
1 1/2 c. shredded mozzarella
Chopped chives, for garnish

Instruction: See Here!

#16 Keto Bacon Sushi

Ingredients

6 slices bacon, halved
2 Persian cucumbers, thinly sliced
2 medium carrots, thinly sliced
1 avocado, sliced
4 oz. cream cheese, softened
Sesame seeds, for garnish

Instruction: See Here!

#17 Keto Taco Casserole

Ingredients

1 tbsp. extra-virgin olive oil
1/2 yellow onion, diced
2 lb. ground beef
2 tbsp. kosher salt
Freshly ground black pepper
2 tbsp. keto taco seasoning mix
1 jalapeño, seeded and minced, plus more sliced for garnish
6 large eggs, lightly beaten
2 c. shredded Mexican cheese
2 tbsp. freshly chopped parsley leaves
1 c. sour cream, for serving (optional)

Instruction: See Here!

#18 Keto Meatloaf

Ingredients

Cooking spray
1 tbsp. extra-virgin olive oil
1 medium onion, chopped
1 stalk celery, chopped
3 cloves garlic, minced
1 tsp. dried oregano
1 tsp. chili powder
2 lb. ground beef
1 c. shredded cheddar
1/2 c. almond flour
1/4 c. grated Parmesan
2 eggs
1 tbsp. low-sodium soy sauce
Kosher salt
Freshly ground black pepper
6 thin strips bacon

Instruction: See Here!

#19 Garlicky Lemon Mahi-Mahi

Ingredients

3 tbsp. butter, divided
2 tbsp. extra-virgin olive oil, divided
4 (4-oz.) mahi-mahi fillets(You Can also use halibut)
Kosher salt
Freshly ground black pepper
1 lb. asparagus
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 lemon, sliced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish

Instruction: See Here!

#20 Keto Quesadillas

Ingredients

1 tbsp. extra-virgin olive oil
1 bell pepper, sliced
1/2 yellow onion, sliced
1/2 tsp. chili powder
Kosher salt
Freshly ground black pepper
3 c. shredded Monterey Jack
3 c. shredded cheddar
4 c. shredded chicken
1 avocado, thinly sliced
1 green onion, thinly sliced
Sour cream, for serving

Instruction: See Here!

Women Lose 100 Pound Recipe

Profile

#1 Caprese skewers

Ingredients:

8 ounces ciliegini mozzarella balls, drained and halved
9 grape tomatoes, halved
18 small to medium fresh basil leaves

Marinade ingredients:

1/4 cup extra-virgin olive oil
1 small to medium clove garlic, pressed or minced
1 tablespoon chopped fresh parsley
1 tablespoon dried ground oregano
1 tablespoon fresh lemon juice
Kosher salt and ground black pepper, to taste

Directions:

In a medium-sized bowl, combine the mozzarella balls with the marinade ingredients. Stir well and cover; place in the refrigerator to marinate for 1 hour.
To assemble, place a mozzarella ball, a basil leaf (folded in half lengthwise if needed), and a grape tomato half on a toothpick. (Tip: If you want the skewers to stand up on a plate, place the tomatoes cut side down.)
Serve right away or store in the refrigerator until ready to serve.

#2 Sunny-side-up burgers

Ingredients:

1 pound ground beef
2 teaspoons garlic powder
Salt and pepper
4 slices cheddar cheese
1 tablespoon unsalted butter
4 large eggs
1 medium avocado, sliced
1 small tomato, cut into 4 slices
1/2 small yellow onion, sliced
4 butter lettuce leaves, for serving (optional)

Directions:

Preheat a grill or grill pan to medium-high heat.
In a bowl, combine the ground beef and garlic powder. Season generously with salt and pepper and mix well. Use your hands to form the mixture into four 1/2-inch patties.
Grill the patties for 3 to 4 minutes on each side for medium-done burgers, flipping once. After flipping the patties, top each patty with a slice of cheese and allow to melt while the other side cooks.
In a skillet over medium heat, melt the butter. Crack the eggs into the pan and fry until cooked to your liking. (I recommend sunnyside up or over easy.)
Place the burgers on a plate and top each burger with a slice of tomato, onion slices, avocado slices, and a fried egg. Season to taste with salt and pepper. Eat as is or enjoy wrapped in a butter lettuce leaf.

#3 Cucumber salad with feta

Ingredients:

2 medium-large cucumbers
1/2 cup thinly sliced red onions
4 ounces feta cheese, crumbled
Salt and pepper

Dressing ingredients:

1/4 cup extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon Swerve confectioners’-style sweetener
1/2 teaspoon dried ground oregano

Directions:

Peel the cucumbers as desired and cut in half lengthwise, then slice.
In a medium-sized bowl, toss the cucumbers with the onions. Add the feta and gently toss to combine.
Make the dressing: Place all the ingredients in a small bowl and whisk to combine.
Serve right away or place in the refrigerator to chill before serving. To serve, gently toss the salad with the dressing and season to taste with salt and pepper.

#4 Mini cheesecakes

Crust ingredients:

1/2cup plus 2 tablespoons almond meak
1 tablespoon Swerve confectioners’-style sweetener
1 tablespoon unsalted butter, melted

Cheesecake filling ingredients:

1 (8-ounce) package cream cheese, softened
1/3 cup Swerve confectioners’-style sweetener
1 large egg
1 1/2 teaspoons fresh lemon juice
1 1/2 teaspoons vanilla extract
Sliced strawberries, for garnish (optional)

Directions:

Preheat the oven to 350°F. Place 8 paper liners in a standard-size muffin pan.
In a small bowl, combine the crust ingredients and mix by hand until well blended. Sprinkle a thin layer of the crust mixture into each paper liner or tartlet pans and press until smooth and even.
In a medium-sized bowl, combine the cheesecake filling ingredients and blend with a hand mixer until smooth. Pour the filling evenly into the paper liners, on top of the crust, filling the liners almost to the top.
Bake for 15 to 18 minutes, until the cheesecakes are set. Remove from the oven and let cool to room temperature in the pan before removing. Refrigerate for 1 to 2 hours before serving.
Serve garnished with sliced strawberries, if desired.

Take Home Message

These are just glimpse of best keto diet recipes. On the internet, you can find plenty but it depends on you, how you can get benefited from that.

These keto diet recipes are on trending right now, many people love it because of its taste, macros and other factors.

If you're following keto diet, what's your favourite recipes? Let me know in the comment section and if you tried any of the above recipe then also let me know how it taste?

Top 5 Body Weight Exercises That Will Transform Your body

2019-06-17T12:46:00.005+05:30

From the beginning of the fitness era, many people want to build their body with body weight only.

Because of the benefits it brings like time and money save, you can do anywhere without any fancy equipment and it will take only few minute of your busy schedule.

Many people still prefer to do it in their free time or as a regular gym regimen.

But many people don't know that there are some top body weight exercises that can do magic with their body, if they follow proper diet plan for their goal.

That's why, I was thinking to write article on top 5 body weight exercises that can build muscle and burn fat if you do properly and regularly.

Most of the exercises in this list may be common to you and you know it.

But all are advanced level exercises that means it will be hard for you to do that exercise.

Top 5 Body Weight Exercises That Will Transform Your Body in Just Four Weeks

#1 Plank(Modified)

Plank is all time best exercise for the core but most underrated exercise at the same time.

You know how to do plank and basic version of it but we don't want to do basic version of it.

That's why we will do the advanced version of plank and i.e. High Plank T-spine Rotation

How To?

If you know how to do basic version of plank then you don't need to do much with the basic plank.

Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart.
Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.
At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.
Repeat for the desired number of repetitions.

If you want to train side abs then you can do modified side plank.

I assume that you all do this exercise at home but if someone has medicine ball, bar or a TRX and if you wan to do more advanced level exercise for target core you can do below mentioned exercises.

With the Medicine Ball: One-Arm Medicine Ball Slam

With the Barbell: Landmine 180's

With the TRX: Suspended Fallout

#2 Push-Ups

Like I said you know many body weight exercises but you don't know the advanced version of it and we really need it in order to transform our body in a month.

We'll be doing Push-up with Staggered Hands for more difficulty.

Now many people could know about this body weight exercises but they never do it, however, it is more difficult than you thought.

If you're an advanced level athletes then you can still do this exercise to feel more fatigue.

If you're a beginner, I urge you to learn basic push-up first because basic version of any exercise is the foundation of advanced version of that exercises.

How To?

Start in a push-up position with the hands wider than shoulder-width apart and the legs straight out directly behind the body about hip-width apart.
Squeeze the thighs and glutes while moving the right hand forward a couple of inches and the left hand out a couple of inches to the left side.
This will create an uneven hand position.
Slowly lower the body toward the ground then back up to return to the starting position.

If you already know this exercise and tried also then I also have another advanced level push-up exercise for you to do.

Push-up with Single-leg Raise (How To?)

You can do any of the above push-up because Both have same level of difficulty.

#3 Pistol Squats

I don't think there will be any one who don't know about the best body weight lower body exercise i.e. Squat

But we will do advanced version of it because leg is the biggest muscle in our body and to grow them, we need something advanced version exercise which is equivalent to weights.

That's why we will be doing Pistol Squat.

This is the most advanced version of squat I have ever done.

How To?

Start by standing on one leg, with the toes pointed forward and/or slightly turned out.
With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement.
With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean (similar to the back squat).
As you descend deeper into the pistol squat, it is highly recommended to not “catch the bounce” aggressively out of this movement unless you are highly trained.
Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort.
Assume a stable and fully supported (knee and hip extended) standing position on the working leg, and repeat process again for reps.

As I said earlier, this is the most advanced version of squat and many of you will find it difficult to do it at fist place.

So, I recommend you all to check out this complete guide on pistol squat.

If you're beginner and still facing difficulty in pistol squat, don't worry I have another advanced level exercise for quadriceps.

But for that you need something solid where you can put your feet.

Exercise: Step-Up (How To?)

In the above how to? article link you will find the instruction with the dumbbell but you can do it without the dumbbell.

Once you found doing it easy in front of the bench, you can do it on the side of the bench or something solid.

When you do it on the side of the bench you will find it more difficult as you leg won't bend.

#4 Bird-dog

If you want to strong your lower back without weights then Bird-dog is the best exercise you can do.

when I first saw it, it seems very easy to me but after doing, I realise that this is the most difficult exercise I ever done for my lower back.

To be honest, I found this exercise much difficult than the dead-lifts.

If you also done this or doing then let me know how's your experience with the Bird-dog.

How To?

In order to get most out of it, we should know that how to perform it perfectly.

If you found it very easy then based on my experience, you probably doing some mistakes.

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
Return to the starting position, placing your hand and knee on the floor.
Repeat on the other side to complete one rep.

You can do Superman Hold if you found it difficult or you'd like to do. Choice is all yours!

#5 Nordiac Ham Curl

I bet, if you're a beginner or never done any search for best hamstring and glutes exercises on the internet then you never heard about this exercise.

This is the hardest body weight exercise for your hamstring and glutes if you do it correctly.

For doing this exercise you'll need someone to hold your leg or some place where you can hold your leg.

How To?

Partner-Assisted Nordic Hamstring Curls

Have a trainer or partner hold your ankles while you brace your core. I suggest tapping your core to make sure it's maximally engaged before you start to lower your torso.
Take a deep breath, and as slowly as possible, lower yourself to the ground. Your body should be straight and tight during the descent.
Avoid flexing your spine.
Once you reach the ground, press yourself up to the starting position and repeat

Barbell Nordic Hamstring Curls

If you cannot locate an apparatus to anchor your ankles and don't have a partner, you can use a barbell as a last resort.
Place weights (I suggest 35 pounds) on each side of the barbell to allow for optimal height to slide your ankles under the bar.
Put smaller weights (2.5 or 5 pounds) under the plates to restrict rolling and unwanted movement.
Place a towel under the bar for comfort. Brace your core and slowly lower your body all the way down.
Press yourself to the starting position and repeat.

If you face any difficulty doing it, you can read here on how to do progression in Nordic Ham Curl exercise.

The Four Week Body Weight Exercise Plan

#1 Workout

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

1 minute – Bird-dog.

1 minute – Lying hip raises.

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

#2 Workout

3 minutes – Plank.

3 minutes – Bird-dog.

3 minutes – Lying hip raises.

1 minute – Push-ups.

Rest according to your fitness level but not more than 2 minutes.

If you're a beginner then you can do these workout 4 times a week or others can do 6 times per week, followed by one rest day.

WEEK 1

Day 1 – Workout #1

Day 2 – Workout #2

Day 3 – Workout #1

Day 4 – Workout #2

Day 5 – Workout #1

Day 6 – Workout #2

Day 7 – rest

WEEK 2

Day 1 – Workout #2

Day 2 – Workout #1

Day 3 – Workout #2

Day 4 – Workout #1

Day 5 – Workout #2

Day 6 – Workout #1

Day 7 – rest

Take Home Message

These are the 5 best body weight exercise, I always do if I start my workout after some months.

And, I always saw great results in terms of strength and muscle development. Intensity of these exercises is also high so, you will also burn more calorie than usual body weight exercises.

However, no matter which body weight workout you follow but without proper diet and sleep, you can't see any results. And, if you follow, you will be surprised with the results.

If you're doing workout at home what is your routine and exercises? How's your experience with that let me know in the comment.

7 HIT workout That will Build Muscle and Strength

2019-06-07T20:30:00.001+05:30

If you're doing a gym for a quite a long time, By now, you've probably heard about HIIT and HIT workout.

Or you also heard that HIT workout helps a lot in weight loss.

Well, certainly, It's True!

Apart from helping in weight loss, HIT workout will also helps you to build strength and muscles.

However, there is a limitation in that, you should have proper diet regimen and if you have then you will see awesome improvements over a period of time.

In this article, I'll cover 7 HIT workout which includes 2 full-body and other 5 you can do for individual body part.

Difference between HIIT And HIT Workout

when I first heard about HIIT and HIT terms, I felt that both have equal meaning and same exercises.

But, that's not true!

So if you don't the difference between those two terms you should read this section.

HIT is stands for High Intensity Training.

HIIT is stands for High Intensity Interval Training.

There is only one difference between these both type of workout and that is rest period between sets.

In HIIT workout, you're supposed to do rest between two exercises or do very light intensity exercise for short period.

While in HIT workout, you're not supposed to do rest between two exercises from start to end.

Both type of workout will be difficult for you if you're a beginner or never done any high intensity exercises.

That doesn't mean you can't do these workout right?

But If you really want to do then I suggest you to take long rest period than usual or mention here but don't take too much.

In HIIT workout, most of the exercises people do is related to cardio and few strength exercises.

In HIT workout, all the exercises are related to strength training or resistance training. Apart from that exercises are intense than regular bicep curl or machine chest press.

Which Workout is more useful?

Now you know the basic difference between them and you must be thinking that which is more beneficial.

Right?

Well, the simple answer is both workout are useful in themselves.

It depends on you, whether you would love to do high intensity cardio exercises or high intensity strength exercises.

Several studies show that HIT workout can burn more fat and increase your strength and muscle gains over a period.

Almost similar amount of studies also show that HIIT workouts are great way to burn fat.

7 Best HIT Workout for Building Muscles and Strength

#1 HIT Workout For Chest

Incline Dumbbell Press
Dips-Chest Version
Barbell Bench Press(Tempo: 5 Sec Up and Down for Each)
Push-ups(Go for Failure)

#2 HIT Workout For Back

Deadlift
TRX Back Raw or Barbell Bent Over Raw
Close, Normal & Wide Grip Pull-ups(5 reps each)

#3 HIT Workout For Shoulders

Single Arm Linear Jammer (How to?)
Side Lateral to Front Raise (How to?)
Smith Machine Shrug
Pike Push-Up or Handstand(Advanced People Only)

#4 HIT Workout For Lags

Single Leg Hamstring Curl
Glute Ham Raise
Single Leg Press
Box Squat
Wall-sit (How to?)

#4 HIT Workout For Arms

Decline EZ Bar Triceps Extension
Dumbbell Floor Press
Push-up (Close Grip position)
Zottman Curl (How to?)
Supinated Grip Pull-Ups

#5 Full Body HIT Workout Version 1

Dumbbell Bench Press super-set with Push-ups
ATG Squats (How to?)
Single Arm Shoulder Dumbbell Press
Dips (Triceps Version)
T-Bar Rows
Barbell Curl (Wide, medium and Close Grip 10 reps each)
Single Leg RDL (How to?)

#6 Full Body HIT Workout Version 2

Romanian Deadlift from Deficit (How to?)
Weighted Pull-ups
Weighted Push-ups
Push Press (How to?)
Single leg Push-off (How to?)
Dumbbell Kick-Backs
Incline Hammer Curl (How to?)

#7 Full Body-Weight HIT Workout

Push-Ups(Wide, Normal and Close Grip 10 reps Each)
Australian Pull-Ups (How to?)
Supinated Pull-ups
Handstand (1 Min)
Pistol Squat (How to? )
Nordiac Ham Curls (How to?)

HIT Workout Description

Now, you know HIT exercises for individual body part, full body and even body weight HIT workout.

But in order to have best results from these workouts, you should know the frequency, sets and reps.

Frequency - Train only 2-3x per week.
Moderate Volume - Generally 1-2 sets per exercise.
Sets - Complete one cycle of HIT workout and then repeat it for 2 times.
Reps - 12-15

Now, there is one question remain, which is very important when it comes to doing HIT workout.

Should You Do these workout daily?

If you don't have time to do workout then I suggest you to do full body or body weight HIT workout for 3 times a week and accessory work if you needed.

If you've times to train at gym or at home, you can do HIT workout for different part everyday.

Make sure, you're following proper diet, sleep and volume, because at the end the results of HIT workout depends on it.

Every factors mention above have equal importance, if you choose wrong volume then you will failed in doing single HIT workout.

Take Home Message

There are many high intensity exercises for each and every body part, which you can combined to make HIT workout for single body part or for full body.

This HIT workout are the best in itself because I tried myself personally and gain awesome strength over a period.

Do you following any HIT workout? How's your experience with that? Let me know in the comments.

If you want to add HIT workout, you're currently follow and very effective then also let me know in the comments.

The Best Dumbbell Workout Program That will Grow Muscle and Strength

2019-06-04T12:03:00.001+05:30

Some people think that you need a gym access to build strength and muscle but that's not true.

Right?

We all know that in order to shape your body and increase strength we only need some type of resistance exercises.

it could be anything like body-weight, dumbbell, resistance band, kettle bell.

Most people have access of dumbbell and that's why I'll explain the best dumbbell workout program that'll target all of your muscles and increase their size and strength.

Training Splits for Dumbbell Workout

3 times per week
3 sets of 12-10-8 reps
Rest: 30 sec
Exercise Level: Intermediate to advanced

Advanced Exercises For Dumbbell Workout Program

1. Shoulder: Side Laterals to Front Raise

Instruction:

In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
At the top of the exercise move the weights out in front of you, keeping your arms extended.
Lower the weights with a controlled motion.
On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
Lower the weights to the starting position.

How to Video Version!

2. Chest: Offset Single-arm Chest Press

Instruction:

Hold a dumbbell in the right hand with a strong grip and lie face up on a flat bench so that the top of the back is diagonal across the bench.
Hold on to the bench with the left hand above the head near the ear. Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench.
Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the centre of the chest.

How to Video Version!

3. Back: Renegade Row

Instruction:

Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart.
Start with the elbows bent and the chest down at the dumbbells.
Keep the body straight and flat while pushing the arms into the dumbbells to straighten them into the top of the push up position.
At the top of the push-up, press the feet into the ground and pull the right hand up to bring weight the chest.
Keep the elbow close to the rib cage.
Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk.
After doing a row with each arm, slowly lower the body to the floor for the next push up.

How to Video Version!

4. Biceps: Zottman Curl

Instruction:

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Make sure the palms of the hands are facing each other. This will be your starting position.
While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a second as you squeeze the biceps.
Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
Slowly begin to bring the dumbbells back down using the pronated grip.
As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
Repeat for the recommended amount of repetitions.

How to Video Version!

5. Triceps: Dumbbell Floor Press

Instruction:

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasise triceps size and strength, or to focus on your chest angle your arms to the side.
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

How to Video Version!

6. Abs: Spell Caster

Instruction:

Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
Continue alternating, rotating from one side to the other until the set is complete.

How to Video Version!

7. Quadriceps: Bulgarian Split Squat

Instruction:

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height.
Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise.
Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

How to Video Version!

8. Hamstrings: Romanian Deadlift With Dumbbells

Instruction:

Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise.
Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can.
This should entail a horizontal movement of the hips, rather than a downward movement.
The knees should only partially bend, and your weight should remain on your heels.
Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level.
Maintain an arch in your back throughout the exercise.
When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

How to Video Version!

9. Glutes: Transverse Lunge

Instruction:

Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other and the arms straight down by the sides.
Keep the left foot pointed straight ahead (the 12 o’clock direction) while stepping back and out to the right side with the right foot and place it facing in the 4 o’clock direction.
As the right foot hits the ground push back into the right hip while reaching for the right foot with both hands.
To return to standing, push off the ground with the right foot and press the left foot into the ground to pull the body back to the centre and the feet back together.

How to Video Version!

10. Back-Legs-Shoulder: Man Maker

Instruction:

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
Initiate the movement by kicking one leg back, then the other so that you're in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

How to Video Version!

Take Home Message

These are the best 10 dumbbell exercises that you can add in your dumbbell workout program.

Most of them are for advanced level gym going person but beginner can also do it after learning proper form.

If you know any other advanced level dumbbell exercises let me know in the comment section, I would love to add that in the list.

If you find these exercises useful, your friends will too, so don't forget to share with them.

25+ Simple And Quick High Protein Breakfast Recipes

2019-05-29T23:49:00.004+05:30

If you're a regular gym going person, you should know the importance of diet to build dream physique.

But in the diet, there are some meals which have more importance than any other meals.

So what are they?

Of course, it'll be breakfast, lunch and dinner.

These are the meals you should never skip in your diet, if you do so, you'll not able to complete your daily nutrition requirements.

Several studies found out that eating large breakfast will reduce the body mass index than eating large lunch and dinner.

There are other studies which shows that a person who skip breakfast has more heart health risk.

Before starting actual list of high protein breakfast recipes, I want you to know the importance of breakfast and drawbacks of missing a morning meal.

Advantages of Breakfast

Various studies have found different benefits of starting your day with breakfast, including:

Having a lower BMI
Consuming less fat through the day
Meeting recommendations for fruit and vegetable consumption
Having higher daily calcium intake
Having higher daily fiber intake
Having better performance (memory and attention) (for school-aged children)

Disadvantages of missing a morning meal

Various studies have found a range of disadvantages of skipping breakfast:

More likely to be overweight
Less likely to meet recommendations for fruit and vegetable consumption
More likely to consume unhealthy snacks
Studies of children and adolescents have shown that those who skip breakfast are apt to be overweight.

Now you know what are the benefits of having breakfast in the morning and the disadvantage of missing it.

It's time to see what foods are best to add in breakfast.

Best Breakfast Foods

High Fiber Foods
Low Fat foods
High Protein Foods
Complex Carbs

If you add these type of foods then your breakfast will definitely become well balanced meal.

In the below high protein breakfast recipes, All the recipes contain those type of foods.

So, don't worry, if you don't know which foods contain those nutrients.

NOTE:

You may noticed that I didn't include any instruction and photo of recipe because if I do that, the article will so long.
You may be bored and I don't want to do that, you can easily make all the recipe by mixing its ingredients though.
If you're a beginner and don't know the exact proportion of ingredients, make sure to buy measurement scoops before making any meal.

High Protein Breakfast Recipe for Vegan

If you're like me "Vegan", then you're always searching for vegan recipe no matter which meal.

So, in this list you'll find 5 high protein breakfast recipes for Vegan people.

#Recipe 1: High Protein Quinoa

Ingredients

50 gm Cooked Quinoa
240 ml non-fat milk
10 Almonds
1 Scoop Whey Protein Powder(Contain 25 gm/scoop)

Macro-nutrients:

Protein: 39 Carbs: 28 Fat: 9 Calorie: 349

#Recipe 2: Milk with Cereal(Muesli)

Ingredients

1/2 cup uncooked Muesli
240 ml non-fat milk
1 tbsp chia seeds

Macro-nutrients:

Protein: 24 Carbs: 24 Fat: 7 Calorie: 255

#Recipe 3: Protein Bar With Pumpkin Seeds

Ingredients

1 Protein Bar
240 ml non-fat milk
2 tbsp Pumpkin seeds

Macro-nutrients:

Protein: 32 Carbs: 39 Fat: 13 Calorie: 389

#Recipe 4: Oats With Greek Yogurt

Ingredients

1/2 uncooked oats
1 cup non-fat Greek yogurt
2 tbsp Walnuts

Macro-nutrients:

Protein: 29 Carbs: 37 Fat: 10 Calorie: 335

#Recipe 5: Peanut Butter & Jelly Protein Oatmeal

Ingredients

1/2 cup (40 g) oats
3/4 cup (180 ml) unsweetened almond milk
1/4 cup (60 ml) Water
1 tbsp (15 g) peanut butter, softened
2 tbsp (30 g) sugar-free jelly
2 tsp stevia
1 scoop (30 g) vanilla whey protein

Macro-nutrients:

Protein: 33 Carbs: 44 Fat: 14 Calorie: 434

High Protein Breakfast Recipe for Non-Vegan

If you're a non vegetarian, then it'll be very easy to make breakfast because there are plenty of high protein food available for non vegetarian people.

#Recipe 1: Chocolate Protein Sludge Waffles

Ingredients

2 whole grain waffles
1 scoop (30 g) chocolate whey protein
1 tbsp (5 g) unsweetened baking cocoa
1/2 (50 g) banana, sliced
1 tbsp water, or more

Macro-nutrients:

Protein: 30 Carbs: 45 Fat: 7 Calorie: 363

#Recipe 2: Upgraded Scramble

Ingredients

2 whole eggs, pastured raised
2 liquid egg whites (approx. ⅓ cup)
2 tbsp. Parmesan cheese
1 tbsp. Greek yogurt or Skyr, plain & full fat
1 tsp. grass-fed butter
Tomatoes, optional for garnish

Macro-nutrients:

Protein: 43 Carbs: 10 Fat: 16 Calorie: 361

#Recipe 3: Breakfast Taco

Ingredients

1 tbsp. Wild-brine Red Beet & Cabbage sauerkraut
¼ sliced onion
1 tsp. shredded raw cheese
1 grain-free tortilla*
1 cup of spinach**
2 eggs, pasture-raised
1 egg white
¼ avocado, sliced
1 chicken sausage, uncured & organic
Coconut oil, spray

Macro-nutrients:

Protein: 34 Carbs: 20 Fat: 25 Calorie: 429

#Recipe 4: Bacon & Date Protein Pancakes

Ingredients

4 slices turkey bacon, uncured & ntrate-free
5 pitted dates, chopped
1 tbsp. grass-fed butter
1 cup gluten-free flour
1 tbsp. chia seeds
1 tsp. baking powder
1 tsp. Stevia or raw unfiltered honey
½ scoop protein powder**
¼ tsp. cinnamon
½ tsp. vanilla extract
1 cup egg whites

Macro-nutrients:

Protein: 29 Carbs: 44 Fat: 8 Calorie: 365

#Recipe 5: Chocolate oat Protein Cake

Ingredients

1/2 cup (40 g) oats
1 scoop (30 g) chocolate whey protein
1/2 cup (120 ml) egg whites
1/4 cup (60 ml) unsweetened almond milk
1 tsp baking powder
salt pinch
1 tsp cinnamon
2 tsp stevia

Macro-nutrients:

Protein: 42 Carbs: 31 Fat: 5 Calorie: 337

High Protein Breakfast Recipe for Weight Gain

#Recipe 1: BANANA-NUT MUFFIN SHAKE

Ingredients

10 raw unsalted almonds
1 cup unsweetened vanilla almond milk
½ banana
¼ cup whole rolled oatmeal
1 scoop whey isolate protein, vanilla or cinnamon flavor
1 handful ice

Macro-nutrients:

Protein: 30 Carbs: 28 Fat: 9 Calorie: 312

#Recipe 2: WILD BERRY SMOOTHIE

Ingredients

1 scoop whey isolate protein powder, vanilla flavor
1½ cups water
½ cup nonfat Greek yogurt
¼ cup blueberries, fresh or frozen
¼ cup raspberries, fresh or frozen
¼ cup strawberries, fresh or frozen
2 tablespoons granulated stevia
1 handful ice (if using fresh berries)

Macro-nutrients:

Protein: 37 Carbs: 17 Fat: 1 Calorie: 216

#Recipe 3: PROTEIN PIÑA COLADA

Ingredients

1 scoop casein protein powder, vanilla flavor
1 cup tightly packed baby spinach
1 cup pineapple chunks, fresh or frozen
1 cup water
¼ cup reduced-fat unsweetened coconut milk
2 tablespoons granulated stevia (optional)
1 handful ice (if using fresh pineapple)

Macro-nutrients:

Protein: 27 Carbs: 29 Fat: 10 Calorie: 296

#Recipe 4: STRAWBERRY CHEESECAKE SHAKE

Ingredients

1 scoop casein protein powder, vanilla or strawberry flavor
8 frozen strawberries
1½ cups water
⅓ cup nonfat Greek yogurt
2 tablespoons granulated stevia

Macro-nutrients:

Protein: 33 Carbs: 19 Fat: 2 Calorie: 212

#Recipe 5: PEANUT BUTTER–NUTELLA SHAKE

Ingredients

1¼ cups water
1 scoop whey protein isolate,
chocolate flavor
¼ cup defatted peanut butter
2 tablespoons granulated stevia
½ teaspoon hazelnut extract

Macro-nutrients:

Protein: 33 Carbs: 6 Fat: 0 Calorie: 154

High Protein Breakfast Recipe for Weight Loss

#Recipe 1: Apple Cinnamon Protein Crepes

Ingredients

1 scoop (30 g) vanilla whey protein
1 cup (240 ml) egg whites
1/2 cup (120 g) applesauce
1 tsp cinnamon
2 tsp stevia

Macro-nutrients:

Protein: 25 Carbs: 8 Fat: 0 Calorie: 145

#Recipe 2: Egg White & Spinach Omelette

Ingredients

1 cup (240 ml) egg whites
2/3 cup (20 g) baby spinach
2 tbsp (30 g) salsa
1 tsp hot sauce
pinch pepper
pinch salt
1 tsp paprika

Macro-nutrients:

Protein: 27 Carbs: 5 Fat: 0 Calorie: 140

#Recipe 3: Cheesecake in a Bowl

Ingredients

4 oz (115 g) fat-free cream cheese
1 tbsp (15 g) fat-free Greek yogurt
1 scoop (30 g) vanilla whey protein
1 tbsp (1.5 g) stevia
1/4 cup (90 g) bran flakes
1 tsp cinnamon

Macro-nutrients:

Protein: 42 Carbs: 19 Fat: 1 Calorie: 280

#Recipe 4: Frozen Mocha Protein Shake

Ingredients

1 cup Ice
1 cup (240 ml) unsweetened almond milk
1 scoop (30 g) chocolate whey protein
1 tbsp (5 g) instant coffee
1 tbsp (5 g) unsweetened baking cocoa
1 tbsp (1.5 g) stevia
2 tbsp (15 g) fat-free Greek yogurt

Macro-nutrients:

Protein: 29 Carbs: 8 Fat: 4 Calorie: 312

#Recipe 5: Eggnog Protein Shake

Ingredients

1 cup ice
1/2 cup (115 g) fat-free Greek yogurt
1/2 cup (120 ml) unsweetened almond milk
1 scoop (30 g) vanilla whey protein
1 tbsp (1.5 g) stevia
1 tsp nutmeg
1 tsp cinnamon
1 tsp vanilla extract

Macro-nutrients:

Protein: 36 Carbs: 8 Fat: 2 Calorie: 205

High Protein Breakfast Recipe(No Egg, No Whey)

#Recipe 1: Lemon Berry Chia Yogurt

Ingredients

1 cup full-fat Skyr or Greek yogurt, plain or vanilla

1 tsp fresh lemon juice

¼ tsp grated lemon rind

1 tsp. honey, raw & unfiltered

½ tbsp chia seeds

½ cup fresh blueberries

Macro-nutrients:

Protein: 27 Carbs: 28 Fat:3 Calorie: 247

#Recipe 2: Berry Cheesecake Overnight Oats

Ingredients

1/2 cup fresh (or frozen, thawed) blueberries

1 teaspoon honey

1/2 teaspoon vanilla extract

1/2 cup rolled oats

1 cup lowfat cottage cheese

1/2 cup unsweetened almond milk

12 almonds, chopped

Macro-nutrients:

Protein: 37 Carbs: 48 Fat: 15 Calorie: 458

#Recipe 3: LAYERED CHOCOLATE BANANA SMOOTHIE WITH PROTEIN

Ingredients

For Chocolate

1.5 frozen bananas, medium

1/4 cup chocolate protein powder

1 tablespoon cocoa powder

1/3 cup vanilla Greek yogurt

1/2 cup vanilla unsweetened almond milk

pinch of sea salt

For Banana

1.5 frozen bananas, medium

1/4 cup vanilla protein powder

1 teaspoon vanilla extract

1/3 cup vanilla Greek yogurt

1/2 cup vanilla unsweetened almond milk

Macro-nutrients:

Protein: 25 Carbs: 52 Fat: 4 Calorie: 318

#Recipe 4: "Pro-rota" with Milk

Ingredients

Soya Nugget- 60 gm

Oat Cereal- 25 gm

Peanuts- 40 gm

Almonds- 10 pieces

Soya Milk- 300 ml

Macro-nutrients:

Protein: 56 Carbs: 54 Fat: 33 Calorie: 737

#Recipe 5: Rice Cake With Yogurt

Ingredients

1 Rice Cake

1 sp Peanut Butter

1 cup non-fat Milk(240 ml)

1 Cup Greek Yogurt(non-fat)

Macro-nutrients:

Protein: 33 Carbs: 22 Fat: 2 Calorie: 276

Take Home Message

There are many high protein veg and non veg food available from that you can also make many high protein recipes.

This is a short list of high protein breakfast recipes that I found most helpful to my clients.

If you're also eating high protein breakfast which contain all of the important nutrients for breakfast, let me know in the comment, I would love to add that in the list.

The Best Shoulder Exercises You should do!

2019-05-20T19:14:00.001+05:30

Do you know why most people joined the gym?

Of course! Either for weight loss or weight gain.

However, most people also joined the gym to look bigger and wider in front of others and do you know which muscles will help you the most in that case?

It will be Chest, Shoulder and Back.

Most people often have bigger and well-developed chest and back but they don't have well-developed shoulder and that's what they missing in their body to look aesthetic.

So, in this article, We'll see the best shoulder exercises that will hit all of your shoulder muscles based on many scientific studies and the mistakes most people do while training shoulders.

Anatomy of Shoulder

If you have either well developed anterior and lateral shoulder or have intermediate level, you can skip this section because I assume you already know about the anatomy of shoulder.

But Beginner should read section to understand it, to change exercises in shoulder workout, if you will have any difficulty in below exercises.

The shoulder is divided in 3 muscles.

Anterior
Lateral
Posterior

Anterior Muscle (Most-Trained Muscle)

This is the muscle, most people will see when you stand somewhere. In simple language it is the front muscle of the shoulder.

Origin: Clavicle

Insertion: Humerus

The movements of this muscle are Abduction, Flexion, Transverse Flexion and Internal Rotation.

So, whenever you perform any of above movement in shoulder workout, you will also train your front delts up to certain degree.

But, most of the time you train shoulder with exercises involving flexion movements.

Lateral Muscle

This is the side muscle of shoulder and plays very important role in well-developed shoulder.

Origin: Scapula

Insertion: Humerus

The movements of this muscle are Abduction, Flexion and transverse abduction.

But, lateral delts activate most when you perform abduction moments than others.

As you see both front and side delts have same insertion, so, whenever you train either front or side delts, you''ll likely to hit one of the muscle up to certain degree.

Posterior Muscle (Never Trained Muscle)

If you want well-developed back or shoulder, you must have well-developed rear delts.

Most people forget to train this muscle while developing front and side delts.

However, if a person don't have proper development of this muscle, it won't have rounded shoulder and good looking upper back.

Origin: Scapula

Insertion: Humerus

The movements of this muscle are extension, transverse extension, transverse abduction and external rotation.

Rear delts activate most when you perform exercises with transverse extension and abduction movements.

Mistakes Most People Do in Shoulder Workout

No doubt what is your fitness level, we all do mistakes in our gym life while training different body parts.

But if you learned from that, you'll definitely developed particular body part and if not then it comes to big cost. That's TIME.

There are many mistakes you did and may be still doing if you're at intermediate level. Check below list for the mistake and try to correct them for better shoulder development.

If you're a beginner then you should see these mistakes in order to have wider and rounder shoulders.

#1 Mistake: Never Do Warm-up

No matter which body part are you training, it is very important for us to warm-up shoulder, lower back and knee joint at least for better performance in workout.

If you're doing shoulders today then you should focus more on the shoulder joint and vice versa for lower back and knee joints.

If you're not doing warm-up for shoulder before workout, you won't have proper shoulder activation or have shoulder impingement while exercising.

There are many articles for warm-up on the internet and the videos on the YouTube but the best warm-up routine I found especially for the shoulder is from T-Nation. Read full article HERE.

If you have any past shoulder injury or have problem with shoulder mobility then you shouldn't start your shoulder workout without the warm-up.

#2 Mistake: Over-arch Back

If you're at intermediate level or a beginner with the ego lifting, you will definitely do this mistake while doing pressing movements in shoulder workout.

Many people over-arch back while doing conventional shoulder press, which will damage more of your lower back.

If you've week supporting muscle i.e. serratus anterior (Most people have Don't worry), you shouldn't over-arch your back because it will transfer all of your load to that muscle.

So, never do over-arching while shoulder pressing movement, if you really want to build big shoulder.

#3 Mistake: Short Range of Motion

This isn't a technically mistake but sometimes I saw people are not doing shoulder press with full range of motion.

I agree with the notion that partial range of motion will help to fatigue muscle fast but if you want to build them you should do full range of motion.

When you do short range of motion, you are not stretching and squeezing your working muscle. So if you don't do with full range of motion your development will be restricted.

#4 Mistake: Never Train Rear Delts or Over-trained Front Delts

The number one reason for the people who don't have good looking back is little to no development of rear delts.

Most people target front delts first and rear delts last, yet, you should start first with the rear delts to grow them.

Most of the chest compound exercises target your front delts up to some degree. So, you shouldn't be target more of your front delts.

In fact, I suggest you to train your front delts 2x month only and rear delts 4x month.

One article by T-Nation clearly stats that we don't need to train front delts because it stimulate during horizontal press and even at high degree in incline bench press.

#5 Mistake: Lack of Exercise Variety

Many beginner or sometimes intermediate gym going people only do shoulder exercise with dumbbells or barbells.

You can also do various intensity level exercises with the machine.

There are so many variation you can do while doing shoulder exercises either with the dumbbells, barbells or machines.

Try to include different type of compound and isolation exercises in shoulder workout after 6 to 8 weeks.

Don't stick with same type of shoulder exercises, you can also change the numbers of reps and sets.

The Best Shoulder Exercises

There are plenty of shoulder exercises you can do but we don't have to do more exercises when only few exercises can hit all of the shoulder heads.

In this article we'll see only four exercises that will target all the shoulder muscles.

Exercise 1: Emphasise Overall Shoulder

As I said Earlier, you don't have to train front shoulder more but you have to do one compound exercise which target your overall shoulder.

For target overall shoulder, there is a one exercise that comes out on the top. Can you do guess?

Well, your guess may be wrong or right if you've been in fitness industry for a quite a long time.

The overall shoulder exercise is standing dumbbell press and this is determined by the Saeterbakken in the 2013.

In his study, he and his colleague found that while doing standing dumbbell press muscle activation is 15% higher than other three shoulder press.

If you have any doubt that this can't be true, shoulder barbell press is all time overall shoulder press exercise, check this research by yourself.

Another study done by the ACE also found that dumbbell shoulder press has significantly higher muscle activation than any other exercises tested.

Exercise 2: Emphasise Lateral Head of Shoulders

If you want rounded shoulder, you must have well developed side delts.

There are many exercises you can do for the side delts but the best one is the bent arm lateral raises.

When it comes to doing bent arm lateral raises, most people will tell you to do it at this and that angle but your elbow should be less than 90 degree or often at 70 degree.

If you don't know which angle is 70 degree, you can imagine dumbbell as a water bottle and think its top is open then do lateral raise.

At which angle your bottle won't have any water that is the 70 degree angle. However, you can decide your own bending angle but it should be between 50 to 90 degree angle range.

Sometimes some people are not performing lateral raises up to the shoulder height and this leads to 16% lesser muscle activation.

Exercise 3: Emphasise Posterior Head of Shoulders

This could be the most important exercise for your shoulder if you are lacking in rear delts development.

There are total two exercises which are highly effective when it comes to rear delts development according to several studies.

1. 45 Degree Incline row

2. Reverse Fly or seated real lateral raise

Seated rear lateral raise is somewhat different than reverse fly but you can do it if you feel more rear delts activation.

How to Do 45 Degree Incline Row?

Step 1: Lying prone on a 45-degree incline bench, let your arms hang straight while holding a dumbbell in each hand.

Step 2: Slowly lift your arms as high as possible by squeezing the shoulder blades together. Throughout the movement, the upper arms should remain perpendicular to the body, with the forearms pointed toward the floor.

Step 3: After reaching the top of the movement, slowly lower the dumbbells back to the starting position.

Reverse Fly

Most people know how to do reverse fly but when it comes to the angle of arms and the grip many people don't know which grip and angle is best for training rear delts.

This study shows that 45 degree arms to torso angle is best for training rear delts in reverse deck pack machine

Because if you train with more than 45 degree angle you will also train lateral head of the shoulder by 29%

For grip, the handles of the reverse fly machine from the out- instead of the inside (external vs. internal rotation of the arm), takes away -20% of the stimulus.

The Best Exercises for the Rotator Cuff

The reason behind adding rotator cuff exercise in this routine is the most people have shoulder injury related to rotator cuff.

So, it is better to train them also to strong them for upcoming lifts.

You can do this exercise either at the beginning or at the end of the workout.

While most trainees do not even feel them working, the muscles of the rotator cuff are crucial for the stability of the most flexible and volatile joint in your whole body, your shoulder.

It is imperative for these largely overlooked and often under-trained muscles to hold the ligaments and bones of your shoulder in position so that your other muscles such as the deltoids or the pectoralis can do their job.

To target your rotator cuff, you should be doing dumbbell exercises with external rotation.

You can do these exercises standing, laying on the bench or with the help of cable.

It is hard to isolate rotator cuff but you can try this technique by the Mr. Jobe that DB lateral raises performed with a 30° horizontal adduction of the arms fully isolates the m. supraspinatus if you rotate your shoulders so that your palms are facing the floor.

Best Shoulder Workout Routine

So what would be the best shoulder workout?

DB Overhead press: 3-4 sets of 6-10 reps

Lateral Raises: 4 total sets (2 sets 8-10 reps, 2 sets 12-15 reps)

Reverse Pec Deck: 4 total sets (2 sets 8-10 reps, 2 sets 12-15 reps)

DB Lateral Raise(30 degree adduction): 2 sets of 8-12 reps

This is just a sample workout, you can still change any of the above exercises if you found more activation in some shoulder exercises than these.

But these are the BEST!

If you're really lacking in rear delts development after the years and years of training, try to do it twice a week with some other exercises like lying face pull or 45 degree incline row.

Final Thoughts

So, these are the best science based shoulder exercise for maximise its development.

I hope, you like this article and if you have any doubt or need an advice related to shoulder workout, feel free to ask me in the comment section and let me know how is your overall shoulder development?

Want Attractive Butt? Do these 3 intense Glute Exercises

2019-05-17T11:17:00.006+05:30

If I asked any beginner or intermediate gym going person which is the biggest muscle of human body?

Most of them will say Quadriceps!

Well, to be honest, It's not true.

The biggest muscle in our body is gluteus maximus, which is the part of the glute muscle.

If you want to have bigger body, it is very important for you to train all big muscle in your body.

Most of the time people tried to train their butt but they failed because of the complexity of the muscles.

So, in this article we're going to see 3 intense glute exercises which make your butt more attractive and bigger than ever before.

I'm afraid to tell you that, I'll not explain how to do exercise for the glutes because there are already a lot of How to guide for the exercises on the internet.

Bonus: I have included printable pdf version of Glutes workout along with the glute's super- sets.

Anatomy of Glutes

Whenever I start any exercises article, I started it with the anatomy of that muscles.

Most people failed in developing their body parts after the years and years of training because they don't know the anatomy of particular muscle.

If you know, you'll do only those exercises which you needed to do. NO extra exercises.

So, Glutes have total 3 main muscles.

Gluteus Maximus(G-max)
Gluteus Medius(G-med)
Gluteus Minimus(G-min)

Gluteus Maximus is the biggest muscle in your butt. So if you want to have bigger butty then do more exercises for it.

Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx.

Function of Gluteus Maximus

The function of G-max is primarily upper leg extension, such as moving the upper leg backward as in rising from a squat position.

The same with bent-leg dead-lifting, the rear-leg drive in sprinting, and simply extending the thigh backward in any hip extension exercise (i.e., glute press).

Gluteus Medius is located under the gluteus maximus and connects the ilium (hip bone) to the side of the upper femur.

It helps you externally rotate your leg when it’s extended behind you, and internally rotate your hip when your leg is flexed in front of you.

Together with the gluteus minimus, this muscle abducts the hip (moves it outward). If you want to move side then this muscle is the "Key" muscle.

Gluteus Minimus, a smaller muscle located under the gluteus medius, the minimus helps you abduct, flex, and internally rotate the hip.

You’ll use this muscle when you make circular movements with your thigh.

The G-med and G-min perform similar functions, depending on the position of the knee and hip joints.

With the knee extended, they abduct the thigh (out to the side away from the opposite leg).

When running, they stabilise the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.

Why it is so Difficult to have Bigger Glutes?

There are many theories and myths around the glutes training that you should do this and this amount of reps, set and what not? to develop attractive butt.

Here are the reason why you're not able to develop your glutes.

1. Most people will recommend you to do more squats, dead-lifts and lunges to develop glutes. In fact, these people spent years and years in training to strong in these exercises.

Just imagine, most power-lifters do these main three compound exercises most of the time then why they don't have bigger and well-developed butt?

To be honest, three three exercises will help you to make your glutes sore not strengthening it.

These exercises target mostly the quads and erector spinae. Even box squatting, walking lunges, and sumo dead-lifts don't activate much glutes.

2. Lack in exercise progression: Most people are unable to develop their body part as they wanted to because of the above reason.

Most of the people don't know how to do progress in particular exercise but for the glutes, they don't have any idea. That's why, Bret Contreras aka "The Glute Guy" Suggests four phase for having bigger and rounded butt.

Phase 1: Hip Flexor Flexibility and Glute Activation

Phase 2: Glute Hypertrophy

Phase 3: Glute Strength

Phase 4: Glute Power and Speed

It is important for you to start from the first phase if you don't know where your belong.

IF you're a beginner then this phases are perfect for you for the progression.

3. Glutes Contain Fast Twitch Muscle fiber so trained it with heavy weights.

Scientists have done two studies on the fiber type percentage of your glutes. One study found 52% slow twitch vs 48% fast twitch, while the other found 68% slow twitch and 32% fast twitch.

In other words, your glutes are NOT primarily a fast twitch muscle.

That means you shouldn’t just focus on high weight / low rep exercises when training them – you should do a wide range of exercises for them.

4. Trained Your Glutes once per week

Glutes are the biggest muscles in your body. so you should trained them hard at-least 3x per week.

Don’t worry about training your glutes multiple times a week. You won’t be destroying your efficiency, you’ll be increasing it.

The Best Glutes Exercises

Like any other body parts, there are many exercises you can do for glutes for beginner,intermediate and advanced version.

You can also build glutes with body-weight and resistance bands, if you can't have access to gym.

But if you have, do these 3 intense exercise to target all of the muscles in the Glutes.

Exercise 1: Target Gluteus Maximus

Gluteus Maximus connects with lot of upper and especially lower body muscles. so you can do variety of exercises to target it.

So, which exercises you should include to target Gluteus Maximus?

EMG amplitude of gluteus maximus is lower in combined hip extension and Knee extension movements than in isolated hip extension movements.

The best exercise to target gluteus maximus likely involve hip extension not the combined version of hip and knee extension.

Barbell Hip trust is the best exercise for this type of movement, in fact, this study shows that EMG amplitude of gluteus maximus in barbell hip trust is much greater than barbell back squats.

Many people do different variations barbell hip trust exercises to get most out of it, however, one study shows that among hip trust variations standard barbell hip trust produce more mean and peak activation.

Studies have found that antero-posterior exercises like quadruped hip extension, prone hip extension, front plank with hip extension, and gluteal squeeze produce more gluteus maximus EMG amplitude than any other exercises.

If you want to know how to do it, which are the variations you can do for more g-max development check this link.

Exercise 2: Target Gluteus Medius

Gluteus medius is most untrained muscle by most of the people, which leads to increased risk of injury chances in the athletes.

One way or another, we all always train gluteus maximus but in the gluteus medius case, we almost forget to train it.

Because of injury chance is more in gluteus medius than any other glutes muscles, most exercises which are passed through EMG analysis is rehabilitation.

However, these exercises are also important in terms of lifting heavy resistance based gluteus medius exercises.

One study compared all the lower body exercises to check the highest activation of gluteus medius muscles.

They found that G-med activation during complex, multi-joint exercises is relatively low. However, they also discover the exercises which provide the high and very high level of gluteus medius activation. Check out below table for the exercises.

Exercise 3: Target Gluteus Minimus

Gluteus minimus is the mini version of gluteus medius and it is also smallest and deepest gluteul muscle.

Like gluteus medius, we never trained this muscle. For well development of any muscle, it is very important for us to train all of the head of any muscles.

Gluteus Minimus is also called as glute min, hips or hip abductor.

Because G_Med and G_min perform similar function, most of the time when you train G_med, you will also target G-min.

So, you should include those exercises which include thigh abduction, thigh internal and external rotation in order to hit both of these muscles.

Thigh Abducting Exercises

Seated hip abduction machine
Multi-hip machine thigh abduction
Low pulley thigh abduction

Thigh Internal/External Rotation Exercises

Lying and Seated Hip Internal Rotation
Standing Cable External Rotation

Sample 6 Week Glute Training Workout

SET	EXERCISE	Week	REPETITIONS	SETS	REST
1	Glute Ham Raise	1-2	12-15	3-5	2-3
		3-4	10-12
		5-6	6-8

2	Band Hip Thrusts	1-2	15-18
		3-4	12-15
		5-6	8-10

3	Bulgarian split squats	1-2	12-15
		3-4	10-12
		5-6	6-8

4	Side Lying Hip Abduction	1-2	10-12	3-5	1-2
		3-4	12-14
		5-6	14-18

5	Low pulley thigh abduction	1-2	12-15
		3-4	10-12
		5-6	6-8

6	Standing Cable External Rotation	1-2	12-15
		3-4	10-12
		5-6	6-8

This is the sample 6 week glute training workout, follow this and you'll definitely see some decent changes in your glutes.

You can also change exercises with different variations, if you found it easy after 4 weeks.

if you want to download this as a pdf file format click here. In PDF, I also Include the super-sets for the glute training which you can include in this workout to increase intensity of it.

Final Thoughts

There are many exercises and variations you can include in your glutes workout in order to maximise your gains. This is just a small list of it, feel free to change the exercise, if you found it easy or difficult.

I hope, you like these 3 intense glute exercises for having an attractive and well-developed butt.

If you've amazing butt or having a struggle in developing it, let me know in the comment section. I would love to hear from you.

HERE is The Most Effective Guide to Lose Face Fat

2019-05-13T11:22:00.004+05:30

My friends and I are fan of harry potter and twilight movie series. So, whenever we saw one of the movie from the series, few of my friend often ask "How can I lose face fat and make my jaw line like Robert Pattinson or Daniel Radcliffe"?

The only answer I have is Patience!

Because losing fat from specific body part is complicated task, however, on the internet there are some tips and tricks through you can reduce fat from some body parts.

One thing my friend noticed is that there is no proper guide on how a chubby person can reduce face fat and make their jawline more sharper.

So, my friend suggest me to wrote a complete guide on this because I helped one of my friend to lose body fat as well as face fat in 6 month.

Because it will be difficult to explain this definitive guide to everyone orally. I though to write article on this.

In the end, I'll also share a PDF file of food to eat and not for chiseled jawline as a bonus for you, this will help you to boost your progress in losing face fat.

In this article, we're going to see some TIPS that'll actually work and the exercise which will helped you to boost your progress.

5 Effective Tips to Lose Face Fat

There are some reasons why you have extra face fat and double chines, if a person reduce or eliminate those reasons, he/she can have sharp jaw line.

1. Cut Alcohol and Salt

One of the reason behind your face fat is facial bloating and there are some underlying issue cause it.

These issues are drinking too much alcohol and eating too much salty.

So, if you're doing one of these, stop right now because increased alcohol and salt intake can be one of the biggest contributors to increased face fat and bloating.

2. Reduce Cortisol Level

There is a lot of research on how hormones tend to store and release fat in different areas.

Face fat can be attributed to high cortisol, which is an antagonist to testosterone. Increase your testosterone by eating saturated and monounsaturated fats, healthy carbs and adequate protein.

Make sure you don't go low in daily calorie intake and long hours of cardio training because this will also increase your cortisol level.

3. Increase your Metabolism Rate

You may have a low body temperature. If you body temperature is always below 98.6, this means your metabolism and thyroid is slow.

This leads to the body constantly holding on to water especially in your face.

If you're looking for its solution then eat enough to support your metabolic rate and increase your body temperature to where it needs to be.

Many studies suggest that drinking plenty of water trough-out the day will help people to enhance their weight loss progress.

In fact, one study shows that middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water.

So, if your metabolism rate will increase then your weight loss progress will boost and so does the face fat.

4. Take Enough Sleep

In this fast peace world, people have little to no time for sleep, which cause many health problems.

Believe me or not!, increasing weight is one of them.

When a person is sleep deprived, body produce more cortisol, which is a stress hormone.

Studies have shown that high cortisol levels can increase appetite and alter metabolism, resulting in increased fat storage.

So if you're also sleep deprived then try to take at least eight hours of sleep per night according to sleep foundation.

5. Smile More

This tip looks clumsy but it will work if you follow it.

Many people don't have enough time to do facial exercises at home or even at work place.

So, what they can do is smile every single time.

Because smiling give you a chance to exercise those facial muscles without doing actual facial exercises.

You are also brightening up your and everyone’s day.

5 Best Exercises to Lose Face Fat

Before seeing the actual exercises for losing face fat, I want to clear one thing that sometimes this exercises won't work or work slowly because you're not taking care of above points.

When it comes to reduce weight and over all fat percentage, it is very important for us to take care of diet and nutrition because it matters a lot in this case.

Exercise 1: Make Vowel Sounds

Image Source

These movements target the muscles around the mouth and on the sides of the lips.you can try this anytime and anywhere!

Steps:

Open your mouth wide then say “X,” “O,” followed by “E.”
Make sure to pronounce these sounds long and loudly and movements and not show or touch your teeth.
Stop and repeat.
Perform 3 sets of 15.

Exercise 2: Blow A Balloon

If you're trying to lose face fat then you probably heard about this exercise but to make it more effective we're using different type of balloon.

We're using hot water balloon, which makes this exercise even more harder.

Because you have to blow very hard to blew balloon and because of that your chicks will work more than normal balloon.

If you haven't try any jawline exercise, I suggest you to go with normal balloon because it may be hard for you to blow hot water balloon.

However, both type of balloon will work to sharpen your jawline, the reason behind using different type of balloon is putting some extra resistance so your jawline has to work more to blow that balloon.

Exercise 3: Chin-up

If you're thinking about Chin-up exercise for the back! wait a minute this is not that.

This exercise helps lift the face and chin muscles.

Image source

Steps:

With your mouth closed, push your lower jaw out and lift your lower lip.

You should feel a stretch build just under the chin and in the jawline.

Hold the position for 10–15 seconds, then relax.

Perform 3 sets of 15.

Exercise 4: Mewing

If you just start searching about best jawline exercise or you're doing facial exercises for a long time, you may heard about this exercise because only few people know about it.

Mewing is all about proper tongue posture. As explained by Dr. Mike Mew.

Here is the basic definition:

"Mewing is simply resting your entire tongue on the roof of your mouth until it becomes an unconscious resting position for your tongue whenever your mouth is closed."

Yes, that’s really it. But it’s a lot easier said than done.

To do mewing correctly you need to have your entire tongue on the roof of your mouth. That includes the back of the tongue, too.

so your tongue should fit right between your molars. This might even be tiring for you initially since your tongue muscles are too weak.

If you are mewing correctly, you should feel some pressure in your mid-face, chin, jawline, and palate.

There are lot to explain for mewing exercise, check out this link to understand all about the exercises and its effectiveness.

Exercise 5: Clenching Your Jaw

This is the simplest exercise you can find in this list just Clenching your jaw for 10 seconds and then releasing it will tone your face.

BONUS: FOODS TO EAT AND NOT EAT

When it comes to building body or achieving any fitness goal, we always give nutrition first priority.

Check out this pdf to know which food should you eat or not to make your perfect jaw line progression fast.

Final Thought

If you're start doing your jawline exercises just after reading this article then it is very important for you to understand that only exercise will never work to achieve any fitness goals.

So you must follow diet and the food which I shared in the bonus section.

If you've slight progress in your perfect jaw line or have perfect jaw line and let me know which exercise work best for you.

If you're start following this exercises and have results then please let me know and the reader of this blog about your results in the comments.

The Ultimate Pre Workout Guide to Get Most Out of It

2019-05-07T20:40:00.003+05:30

Do you know what'll help you to boost your performance and increase your 1 RM in the gym?

Well! everyone have their own view, so answer may be different for some people.

But the most of the people will say that pre workout, intra workout and post workout supplement will really boost your strength.

I'm not saying this, you can check out this research done by Hannah A. Zabriskie and his colleague stated that those supplement will improve object's performance in various exercises.

However, breakfast, lunch and dinner is also considered as one of the most important meals of the day. so, don't skip anyone, if you really want to improve your performance than your friends.

In this article, we'll be discussing all about pre workout and all the things about it like what it is, dosage, pre workout snacks, foods, and benefits.

What is The Pre Workout Nutrition?

If you're a intermediate or an advanced level athletes or bodybuilders, you can skip this section because I assume you already know about pre workout and its definition.

You may be thinking about the heading of this section that why I wrote pre workout nutrition not the pre workout supplement?

Well, there is a reason behind this, some people know about the pre workout nutrition and some people only know about the pre workout supplement.

If you don't know about the pre workout nutrition, you should definitely read this section.

Most people take pre workout in the form of supplement because they don't know that pre workout can be taken in the form of meal and snack also.

What's in Pre Workout Supplement?

The pre workout can be made from many ingredients like Caffeine, Creatine, Creatine nitrate, Beta-Alanine, Taurine, Citrulline, BCAA, Betaine, Arginine, Alpha-Ketoglutarate, N-Acetyl-L-Tyrosine, Teacrine®.

After reading this long list of pre workout ingredients, you may be thinking do I need them all?

The short answer is NO.

You can check out this link, if you want to know what the dosage, what this supplement does and all?

So, now what ingredient should you need or must have in your pre workout supplement?

The Big Four is Caffeine, BCAAs, Beta-Alanine, Creatine Mono-hydrate.

One of the author from bodybuilding.com named these ingredients as a big four because all of these have the most scientific research backing their use.

So, I suggest you to chose those pre workout supplements which have any one or two ingredients from the list.

Should I Use Pre Workout?

This is the most important question, should you take pre workout nutrition before any kind of workout?

Before knowing the actual answer we should know that pre workout nutrition actually help us to increase our performance in the gym or not?

The answer is YES!

In fact, several studies shows that taking pre workout supplement for extended period of time with proper exercises will lead to beneficial changes in body composition and strength.

Another study done by the researcher at US National Library of Medicine and National Institute of Health found that taking pre workout supplement before exercise significantly improved agility choice reaction performance and lower body muscular endurance, while increasing perceived energy and reducing subjective fatigue.

This finding also suggest that pre workout supplementation will help you to delay fatigue during certain type of exercises.

From the studies, it is now proved that pre workout nutrition or supplement will help user to increase muscle endurance and strength in the gym.

Now you know that pre workout supplements help you to increase overall performance in the gym but how can you find that you need any pre workout supplement or not?

In the below list, I mention certain point and if anyone applies to you, you will need pre workout in the future.

Want to build muscle endurance
Your muscle becomes fatigue fast
You're not feeling motivated
You need to bounce back fast on your weights

Researcher shows that, any kind of pre workout will help you to achieve all of the above points and if you're lacking one of them, you should start taking pre workout supplement.

However, you can also take pre workout meal or snack instead of supplement, both will work same until and unless they don't have enough protein and carb proportion.

When to Drink Pre Workout?

Like I mentioned before, there are many type of pre workout available but the best four is the most important and lead more gains.

However, every pre workout has its own time to digest and shows it effects in the gym.

But The big four ingredients pre workout generally takes between 45 to 60 minutes to digest and shows its effects.

So, the best timing to take pre workout drink would be 1 hour before your actual workout(Exclude Warm-up).

If you're taking pre workout snack or meal then timing will vary according to your meal.

Because, meal contain macros and it takes more time to digest than pre workout supplements.

Most of the pre workout meals will digest between 1 to 2 hours, so if you have enough time to take your pre workout then go for it or best option for busy person would be pre workout supplement.

How to Take Pre Workout?

The answer of this question is pretty simple.

You should take pre workout supplement with water without empty stomach.

Most people did this mistake while taking pre workout that they consume it with empty stomach, and they feel light-headed, jittery, and sometimes even nauseous.

So make sure you take small meal before you take pre workout and it will reduce those side effects.

In fact, nutrients in this small meal will also push you in the gym to lift more weights.

Is Pre Workout Safe?

Now, you know that pre workout will help you, how to take it and should you use it or not?

But the main question arise in most people mind when anyone talking about pre workout is: is pre workout safe for me?

Well, it is pretty simple question but many people make it confusing.

Most of the pre workout contains mainly caffeine, b vitamins and creatine which are mostly harmless.

There have been a number of recent studies showing supplements containing ingredients other than those listed on the label can be harmful.

And, if you don't want to take any pre workout supplement or you're afraid of then go for the any pre workout meal or snack which will also work same as the pre workout supplement.

According to one Reddit community, power-lifting, pros of pre workout outweigh the cons.

So, you should start taking pre workout supplement if you don't have time for the pre workout meal without worrying much about its side effects.

Best Pre Workout in the 2019

There is no doubt that pre workout supplement gaining much popularity these day than ever before and same applies to pre workout manufactures.

There are many companies who make pre workout supplement these day but some companies are best in this market, which I personally prefer and recommended by many fitness trainers.

Jack3d By USP Labs

C4 ripped By Cellucor

Pre JYM

This is my own choice and can be varied for you.

There are many sites who recommend you to take pre workout but I suggest you to try every type of pre workout and find the best one for you because it won't harm you if you're taking different company's pre workout.

There are also many sites who recommend different pre workout based on your goal, however, there is no such pre workout which helps you to achieve certain type of goal like weight loss, pump and all.

Best Pre Workout Meal/Snack/Food

As I said earlier, you can take pre workout meal instead of pre workout supplement but which are the best pre workout meal/snack or food?

Which foods and how much should you eat depends on your workout type, intensity and volume.

However, any pre workout meal must have enough protein and mixture of carbs such as simple and complex.

If you're taking pre workout meal then make sure you take it before 2 hours of your workout. so, nutrients in the pre workout are at the peak while you start your workout.

Here are some example of pre workout meals

Protein smoothie: made from milk, whey protein, some berries and banana
A cup of oat meal with apple or banana and sliced almonds
100 gm of Greek yogurt with fruits
Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
Lean protein, brown rice and roasted vegetables
Nutrition bar and any food(Apple, banana & orange is best)

These are the just basic ideas of pre workout meal, you can check out this link for more pre workout and post workout snack ideas.

Best Pre Workout Foods

Below are the best pre workout food which you can add with any of your meal.

Image source

Recommended Doses of Pre Workout

The recommended dose is one of the most important thing when it comes to supplementation.

If you're taking less then you won't see any effects in your muscle and performance and vice versa.

1. Creatine: 5 gm before and 5 gm after the workout

2. Caffeine: recommend dose is 20-40 mg per kg or 18 mg per pound, however, taking this amount of caffeine in your pre workout comes with various side effects during workout.

So, it is better for everyone to start with low dose and then increase gradually if you really need.

Make sure you are not taking it throughout the year, otherwise, it will have some effect on your brain and body as well.

3. Beta-Alanine: 4-6 gm per day to increase exercise performance

4. Citrulline: 6 grams of L-citrulline or 8 grams of citrulline malate

5. Sodium Bicarbonate: 136 mg per pound or 300 mg per kg

6. BCAAs: 5 gm before,during and after the workout

7. Nitrate: 3-6 mg per pound or 6-13 mg per kg

What is Pre Workout for (Benefits of Pre Workout)

Now! another important question for us is what is the benefits of pre workout.

Here's the benefits of pre workout supplement.

Increase Physical Performance
Prevent Premature Fatigue
Reduce Protein Breakdown
Boost blood flow and endurance
Speed up your recovery time
Increase power
Stay Focused

This are the most basic benefits of any pre workout supplements, if you want to know more detail pros and cons of pre workout supplements check out this article for detail insight.

Final Thought

I hope, after reading this complete guide of pre workout supplements, you don't have any doubt about it.

In case, if you have any doubt, let me know in the comment section.

if you're using pre workout currently let me know which one and why, and if you're not what you're using as pre workout in the comments.

Best Arm Workout On the Internet You Should Follow!

2019-04-30T10:53:00.005+05:30

What was the first body-part, you'd been trained when you entered into the gym?

I know, what will be your answer!

It would be either chest or biceps. Right?

I did the same, in fact most man train arms first than other body-parts as it is considered as a most attractive body-part by most women.

However, after years and years of training, many people failed to gain their arms size due to some reasons.

What is the best way to train arms?

So, in this article, we're going to find out the mistakes most people did and how to train to build 21 inch arms with best arm workout.

This is the advanced level guide, but if you aren't at advanced level, change the volume of the set and it'll also work for you!

Read Related Article: The Ultimate Grip Strength Training Guide

Mistakes Most People Do

1. Ignore triceps

whenever you saw any bodybuilder(like below) posing superman pose, you may notice about his triceps definition.

Because of proper development of tricep, his arms looks more bigger than any other athletes.

Most people focus on biceps to build huge arms but triceps has 2/3 portion in arms, bigger than biceps.

So, if you want to build huge and good-looking arms, focus more on the triceps than biceps.

2. Over-training

I saw plenty of people who do arms or biceps twice or thrice a week, however, they still don't have bigger arms, which they should have after the years of years training.

Training any muscle more will not help you to build more muscle mass because when you train any muscle more than its capacity, you'll ended up with increasing muscle endurance.

And, in this case, we don't want to increase arm muscle endurance right?

If you want to build perfect arms, focus more on the triceps and do training for arms not more than twice a week.

3. Wrong Selection of Exercise

For having proper muscle definition, you should know about the exercise selection of each muscles.

Some people do more than 3 exercises for biceps, which is more than needed.

If you really don't know which exercise best for which biceps and triceps head or for any other muscle, make sure you check out exercise library by bodybuilding.com and ACE.

Because when you train same muscle again and again, it will become strong but other supporting muscle will lack of development.

So, choose those exercises only which target each and every head of muscles.

4. Change Exercise too Often

Changing exercise every week after seeing on YouTube or on the internet won't help you to build arms.

I agree there are lot of arm's exercises but you should stick with the exercises for at-least 6 to 8 weeks in order to see changes in your arm's size.

Muscle Anatomy of Arms

1. Biceps

Biceps consists of two muscle(P.S. most people know): The long Head and The short Head

However, there are not much to talk about biceps anatomy but there are something you need to understand in order to train them.

The long head is the longest head of biceps and it worked most when you do any compound movement of biceps like biceps curl.

If you want to train long head, chose those exercises which stretch more of your biceps muscle thus, you'll train more of the long head than short head.

If you're lagging on the biceps peak then your short head is definitely lagging, for that chose isolation exercise which target only inner side of the biceps.

The short head is the small than the long head so while choosing an exercise for bicep workout, choose one compound and isolation exercise for the long head and one isolation exercise for the short head.

Make sure you volume(reps x set x load) is enough to build huge biceps.

2. Triceps

As same as the biceps, triceps name had been defined from the number of head it has.

Triceps have three head: Lateral head, Medial head and the long head

Lateral head is the outer portion of the triceps and this is the muscle which develop horseshoes shape of triceps which all bodybuilder strive for.

The medial head of the triceps is found in the middle of the back portion of the upper arm.

The long head is the largest muscle of your tricep and you should focus more on that than other two heads.

Because while building triceps, this muscle has greater importance than other two heads.

If you want to build your own tricep workout, choose those two multi-joint exercises which hit long head and other two isolation exercise for the lateral and medial head each.

So, 4 exercises are sufficient for the development of triceps, however, there are many things you can change with triceps workout.

There are lot of arms and biceps or triceps workout but here I'll give you the best 3 arm's workout for building mass in the arms.

Read Related Article: How to Build Huge and Muscular Forearms

Best Arm Workout For Mass 1

Triceps	Sets	Reps
Close-Grip Bench Press	4	12-15
Skull Crusher	3	12-15
Triceps Push-down (Rope)	3	12-15
One-Arm Reverse Push-down	3	12-15

Biceps
Barbell Curl	4	12-15
Dumbbell Hammer Curl	3	12-15
Preacher Curl	3	12-15

Best Arm Workout For Mass 2

Triceps	Sets	Reps
Parallel Bar Dips	4	12-15
Standing Barbell Triceps Extension	3	12-15
Cable V-Bar Push-down	3	12-15
Triceps Kickback	3	12-15

Biceps
Chin-Ups	4	12-15
EZ bar Curl	3	12-15
High-Cable Pully Curl	3	12-15

Best Arm Workout For Mass 3

Triceps	Sets	Reps
Decline Skull Crusher	4	12-15
Standing Dumbbell Triceps Extension	3	12-15
Pully Pushdown	3	12-15
Reverse Grip Pushdown	3	12-15

Biceps
Incline Dumbbell Curl	4	12-15
One Arm Low-Pully Curl (Behind Body)	3	12-15
Concentration Curl	3	12-15

Best Arm Workout For Mass 4

Triceps	Sets	Reps
Close grip Bench Press	4	12-15
Lying Dumbbell Triceps Extension	3	12-15
Bar Pushdown	3	12-15
Single-arm Reverse Pushdown	3	12-15

Biceps
Drag Curls	4	12-15
Barbell Curl (Narrow Grip)	3	12-15
Spider Curl	3	12-15

Best Arm Workout For Mass 5(Super-set)

Super-set Training	Sets	Reps
Barbell curl	3	8-10
triceps press-down	3	8-10

Preacher curl	3	8-12
lying triceps extension	3	8-10

Seated dumbbell curl	3	8-12
triceps bench dip	3	8-12

After seeing this much of arm workout, you may be confuse which one to choose right?

Don't worry, each and every workout is best in itself and hit all the heads of both biceps and triceps.

So, you can follow any of the arm workout, make sure you follow this arm workout for 6-8 weeks, in order to see changes.

Final Thoughts

Building a huge arms is often difficult thing but if you're consistent and stick to one workout plan, you'll see some changes in your arm's sizes.

So, stick to one arm workout and don't do the mistakes I explained earlier in this article.

I hope, you'll follow this workout plan and see some major changes in your arm sizes.

if you found any difficulty in following exercises or have any doubt then let me know in the comment section.

I would love to know what's your current arm size and how you achieve them?

How to Build Muscle Mass and Hypertrophy: The Complete Guide (2019 Updated)

2019-04-23T12:24:00.003+05:30

For the movement, you entered into the gym, you don't want to cut your excessive fats but also want to build some muscle mass.

But, we ended up with nothing.

Do you know why right?

Because we don't know nothing to little knowledge about building muscle mass especially beginner and may be intermediate level fitness freaks.

There are many articles on the internet but this article will be the updated guide for it.

So, in this article, I'm going to share all the necessary steps you should follow to build muscle mass and hypertrophy.

Before knowing actual ways it is important to know how our body build muscles. because from that you will come to know about your own best way to build muscle hypertrophy and mass.

How our Body Build Muscle Mass(Muscle Growth)

There are over 600 skeletal muscles in our body and when they contract, brain send a signal to them trough motor neurons.

This motor neurons help you to fire your muscle fibers to lift heavy weight.

Whenever you lift any light or heavy weight, your muscle fibers will damage depend on the weights.

You may be thinking that why I tell you this? Because this is the basic of building Muscle Mass and How to grow them.

In order to increase your muscle mass, your protein intake should be more than your daily protein requirements.

Because Protein is made up with 20 amino acids and these acids will help you to repair your damage muscle fibers.

And, this process is called "PROTEIN SYNTHESIS".

So, when this rate of protein synthesis exceed the protein breakdown(damaged muscles) then we will create muscle mass.

This process isn't working while you're doing workout, it's working while you're doing rest.

So, having proper rest(sleep) is also important factors while building muscle mass based on this study.

Important Factors for Muscle Growth(Hypertrophy)

Biological factors affects a lot when it comes to muscle hypertrophy, however, nutrition and training variables can affect muscle hypertrophy.

1. Testosterone

This is the most important hormone for building muscle mass.

Testosterone has effects on muscles, however it also interact with the receptors on neurons and increase the amount of neurotransmitters released, and increased muscle size.

According to one study done by Griggs RC and his colleagues shows that testosterone increases muscle mass by increasing protein synthesis which is known as repairing muscle fibers.

They performed this study on 9 male subjects for 1 to 12 week and found that testosterone increased muscle protein synthesis in all subjects by 27%.

Taking additional testosterone, as in anabolic steroids, will increase results.

It is also considered a performance-enhancing drug, however, it isn't recommend to take it by professional trainers.

In addition to Testosterone, In 2010, Brad Schoenfeld outlined the variables associated with muscle hypertrophy which influenced the muscle growth.

2. Mechanical Tension

Now!You know how body grow muscles right?

So, it is easy for you to understand all these factors which contribute muscle growth.

The Mechanical Tension simply means the amount of load or weights you put on your body/muscles.

In order to have muscle growth, you should change your workout plans at every 6-10 weeks.

Because when you follow same plan for more than 10 weeks, your muscles are adapted with that and you will hit pleatue.

This will restrict your muscle growth, so change your the tension you applied to muscles every week.

which I'll show you in this article how can you do that so Read on!

You don't need to lift heavy to disturb muscle integrity. Just stick to same plan but change reps, volume, intensity every week.

So, this way, you will have different stress on muscles thus increase muscle mass.

3. Muscle Damage

I know, you loved the pain or soreness after the workout. Actually, it's a good thing for hypertrophy.

However, killing yourself to just feel pain or soreness isn't a good thing because you ended up with over-training or injury.

That's why, most trainer recommend to do failure sets once in a while, so you can have the benefits of muscle damage.

The body releases immune cells to the damaged tissues, leading to a growth response that strengthens the muscle in the event a future stress of that nature is placed on the tissues.

therefore, promoting hypertrophy.

4. Metabolic Stress

For many people this word may be new but trust me! You felt this stress if you're doing gym for more than 6 months.

Let me simplify this word for you!

Metabolic stress means the feeling of muscle fullness after the workout or exercise.

This stress increases the cell swelling around the muscles for short period of time, which helps to contribute muscle growth for long period.

Tactics for Building Muscle Mass

Our primary goal is building muscles so, for that we have to consider several things when designing the program.

Choice of exercises
Order of exercises
Number of sets
Resistance(Weights)
Rest between sets
Tempo
Frequency
Training Splits
Periodization

There are many things in each training variables so let's discuss the best training variables for building muscle hypertrophy and mass.

Choice of Exercises

If you're a beginner then you might know about the different choice of exercises.

Don't worry! There aren't many!

Primary Exercises
Assistance Exercises
Multi-joint exercises
Single-joint exercises
Exercise equipment

The most of the exercise, you're doing in the gym is the primary exercises or you can say that the "GOLDEN 5" as a best primary exercises.

Most of the primary exercises are always multi-joint exercises like squats, dead lifts, pull-ups and bench-press.

Assistance exercises are the exercises for muscles which helps the primary muscles while lifting. Single joint exercises are also similar to assistance exercises or we can called them as a "Isolation" exercise.

If you want to build muscle mass then you should be involved all the types of choice in your program or change the type of choice every week.

Primary exercises	Assistance exercises
Deadlift	Knee extension
Squat	Leg curl
Leg press	Chest fly
Bench press	Deltoid lateral raise
Military press	Biceps curl
Barbell row	Triceps extension
Power clean	Wrist curl
Pull-up	Calf raise

Order of Exercises

How the specific exercises that make up a single workout are ordered will determine not only the effectiveness of the workout but also the particular adaptations that the program imparts.

Therefore, the order in which exercises are performed must correspond with the specific training goals.

When it comes to building muscle mass, multi-joint exercises should be performed first with isolation exercises performed later in the workout.

The multi-joint exercises help to build muscle size because it is possible to train with heavier weight on them.

An exception to this rule involves a common bodybuilding technique known as pre-exhaust.

This technique involves the use of single-joint exercises before multi-joint exercises in an effort to exhaust a particular muscle group so that it becomes the weak link in the multi-joint exercise.

So, go for failure for once in a while to feel that burned in muscles.

Number of sets

The number of sets are changed with the goal.

However, it is generally accepted that multiple sets are more beneficial for developing strength and muscle mass.

In fact, this stance is supported in guidelines set by the National Strength and Conditioning Association (Pearson et al. 2000) and the American College of Sports Medicine (Kraemer et al. 2002).

Single sets are effective for building strength for beginning weightlifters but changing number of sets with every exercise are most recommend by trainers.

Resistance(Weights)

Resistance should be the most important factor for you, no matter what is your goal.

A fitness trainer or a person should know the amount of resistance, he/she should need to achieve particular goal.

If you're a power-lifter or Olympic weight lifter then it would be easy for you to chose weight based on your 1 RM.

But what about US(Bodybuilders and Fitness enthusiasts)?

You can select your weight based on your repetitions.

First of all find out your 1 RM, and then select 70 to 80% of weight and train it between 8 to 12 rep range for enhance muscle hypertrophy.

Rest Between Sets

How long a weightlifter should rest between sets is dependent on numerous factors.

These include the resistance being used, the goals of the lifter, and the metabolic pathways that need to be trained.

When training for muscle hypertrophy (which is best attained with reps in the range of 8 to 12), shorter rest periods appear to be the most beneficial.

Resting less than three minutes between sets stresses the anaerobic energy systems, and this is often recommended for bodybuilding training.

This is because fatigue is believed to play some role in the pathways leading to muscle growth.

Tempo

If your tempo isn't perfect, while lifting, you should change your speed of lifting. Because tempo also matter while lifting.

slow to moderate repetitions with a sub-maximal weight are better for producing adaptations in muscle endurance and hypertrophy as the time the muscle is under tension is increased.

As an example, using a weight that is about 30 to 45 percent of 1 RM to do three reps as fast as possible builds speed strength (power) and has little effect if any on muscle hypertrophy or endurance.

Frequency

The frequency at which muscle groups are trained can be more critical than any of the acute variables of training discussed previously. The reason has to do with recovery.

It is generally accepted that you should wait until a muscle has recovered from a previous workout before training the muscle again.

Muscle recovery, however, is an individual thing that is influenced by factors such as lifting experience, intensity of the workout, and total volume. In most instances it is best to get 2 to 7 days of rest for each muscle group.

Training Splits

Weekly Splits
Whole-Body Training
Upper- and Lower-Body Training
Two-Day Training Split
Three-Day Training Split
Four-Day Training Split
Five-Day Training Split
Twice-a-Day Training Split

Periodization

Regardless of whether the goal is to increase power and strength or muscle growth, periodization (or cycling) is a necessary method for making continual progress.

Only by cycling the training phases is it possible to keep the muscles adapting and prevent them from stagnating. Fortunately, numerous periodization methods can be employed.

These include classic linear periodized schemes, reverse linear schemes, and undulating schemes.

So while any one periodization scheme will provide sufficient variability in the training program, using different periodization schemes promotes training variability and progress.

After reading this variable you may confused which is the best for muscle mass or hypertrophy right?

Which is the Best Rap Range?

your goal is to maximise muscle mass, then your most important rule has to deal with taking

all sets to muscle failure.

Although the sweet spot for muscle growth is said to be in the range of 8 to 12 reps, newer research from McMaster University in Canada suggests that the amount of weight and rep range used may not matter as much as once proposed as long as sets are taken to muscle failure.

the smartest plan of attack is to cycle through a variety of rep ranges from very low (3-5 per set) with heavy weight to very high (20-30+ per set) with light weight, and a multitude of rep ranges in between, such as 6 to 8 per set, 9 to 11 per set, and 12 to 15 per set.

Programs for Building Muscle Mass

Building muscle mass takes considerable time and consistency in the gym. But one problem that arises from consistency is that the muscles quickly adapt to a workout when it is used for too long.

To prevent muscle adaptation from turning into stagnation, you need to frequently expose your muscles to different training techniques.

Having numerous techniques to draw from allows you to continually provide new training stimuli to your muscles for optimal growth.

Programs That Manipulate Sets
Programs That Manipulate Repetitions
Programs That Manipulate Load
Programs That Manipulate Rest Periods
Programs That Manipulate Exercises Selection
Programs That Manipulate Training Frequency

While Building Program for Muscle mass and Hypertrophy, you should change your program style every week in order to stop muscles to go into the stagnation mode.

You can change your programs by changing sets, reps, resistance, rest periods, exercises and training frequency.

By doing this, your muscle will have different type of volume and intensity every week which makes them grow.

Type of Sets

Super-sets
Compound sets
Tri-sets Training
Giant Sets
High Intensity Training
Nubret Pro-Set Method

Different Type of Resistance Programs

5-10-20 Method
Finished Pump Method
Hundreds Method
50-50 Methods
21s Method
Four Rep system
Forced Repetitions
Negative Repetitions
Slow Repetitions Training
Speed Set Training

Different Type of Load

Heavy and Light Method
Triangle Method
Rack Pyramid Method
Inverted Pyramid
Oxford Method
Breakdowns
Drop-set Training

Different Type of Rest Periods

Rest Rundown
Alternating Rest-Pause Program
Quality Training
Power Circuit Training

Exercise Selection

Pre-exhaust Training
Extended-Set Training
Small-Angle Training
Barbell Blasting
One-Sided Training
Bookend Training
Push–Pull–Angle Training
Big Band Program

Training Frequency

Back-to-Back Training
Twice-a-Day Training

Most of you, don't know about the exercise selection, frequency, type of rest, sets and resistance program above mentioned.

Don't worry about it, check out this link for the best program to build muscle mass and hypertrophy.

The reasons, I explain all this to you is you can build your own workout after knowing all these things in future.

Best Nutrition for Building Muscle Mass

When it comes to maximizing muscle mass and strength gains, the general rules regarding nutrition are fairly the same.

Whether your goal is strength or building Muscle Mass and Hypertrophy, most of the time nutrition would be the same.

However, I divided this into 10 goals to achieve maximum muscle hypertrophy.

#1 Goal Focus on Protein

As you know, muscles are made from protein.

So for building Muscle mass or hypertrophy, your protein synthesis should be more than protein breakdown.

Research in the lab and the gym confirms that the best way to do this is with a diet that gets you a minimum of 1 gram per pound of body weight (a little over 2 grams of protein per kilogram of body weight) and even closer to about 1.5 grams of protein per pound of body weight (about 3 grams of protein per kilogram of body weight).

Several studies support the notion that getting up to 1.5 grams of protein per pound of body weight is effective for producing better gains in muscle mass.

The bottom line is that eating a higher-protein diet is effective for gaining more muscle and increasing muscle strength.

Shoot for 1 to 1.5 grams of protein per pound of body weight for optimal results.

#2 Goal Get Enough Fat

When it comes to either building muscle mass or losing weight, people still consider taking lower amount of fats.

Fat is one of the important macro-nutrients for anyone who want to build muscles or strengths like protein and carbs.

There are few types of fats and you should take enough proportion of them in the diet.

One reason you need to take in adequate fat is that your body needs certain types of fat, such as omega-3 fat(Unsaturated Fat).

This type of fat has recently been found to be a critical player in muscle recovery and growth.

There is also a bad fats named as saturated fat and trans fat.

That doesn't mean you should totally avoid it. One study also found that athletes taking saturated fats and mono-saturated fats maintain high testosterone levels.

A simple rule for fat intake is to consume half your body weight in pounds (or about your entire body weight in kilograms) in grams of fat.

So, if you weigh 200 pounds (90 kg), you would consume about 100 grams of fat per day, 33 percent of it as monounsaturated fat, 33 percent as polyunsaturated fat (mainly omega-3 fat), and 33 percent as saturated fat each day.

#3 Goal Manipulate Carbs

For maximizing muscle growth and strength gains while minimising fat gains, start off somewhere around 1.5 to 2.0 grams of carbohydrate per pound of body weight.

Then you can either increase this amount if you find that you are not gaining mass rapidly enough and are not gaining any body fat.

Similarly, you can also gradually lower this amount if you find that you are gaining too much body fat.

#4 Goal Count Calories

This is the biggest mistake people are doing, while following self made program.

Counting calories is one of the most critical factors to achieve any goal.

to maximise muscle mass, you should be eating more calories than you are burning each day.

And, to maximise fat loss, you should be burning more calories than you are consuming.

#5 Goal Eat Frequently

Decades of experience show that bodybuilders who eat more frequent meals build more muscle.

Just about every top-level professional bodybuilder consumes a meal every couple of hours.

These are men who carry the most muscle mass in the world.

Few clinical research also supports this notion that more frequent meals better promote muscle growth.

#6 Goal Use Mixed Protein Powder

Using a protein powder can definitely help you get in your needed protein intake of 1 to 1.5 grams of protein per pound of body weight per day.

For the best protein powder, you definitely want to have some form of whey protein.

Whey protein is a milk protein. Milk contains two primary types of protein: whey and casein.

Whey is the soluble portion of milk protein, making up 20 percent of the protein, while casein is the globular portion and makes up the remaining 80 percent.

The Whey protein also divided into other three type of protein.

Concentrate (protein bio-availability between 70 to 80%)
Isolate (protein bio-availability between 80 to 90%)
Hydrolysis (protein bio-availability more than 95%)

However, with increased protein bio-availability, protein powder's price is also increase.

So, if you can't afford isolate or hydrolysis type whey protein powder then go for casein and concentrate whey protein powder.

#7 Goal Use Different Type of Carbs Before and After Workouts

It should be obvious that before a workout you want to provide your body ample fuel to keep your muscles running as strong as possible for as long as possible throughout the workout.

you want to make sure that before workouts you provide your body a readily available source of glucose that will also last long into the workout.

The best source of such a carb is a low-glycemic carb. Fruit works well because it is a low-glycemic carb and because most fruit is about half glucose and half fructose.

#8 Goal Supplements Before and After Workouts

The two most critical windows for supplying your body the nutrients it needs to grow bigger and stronger is the pre-workout window and the post-workout window.

Getting the right nutrients right before you work out can have a significant impact on your muscle strength, energy levels, muscle endurance, and overall intensity of your training.

Plus it will prime your body for muscle growth when the workout is over.

Taking in the proper nutrients immediately after the workout will help to better replenish what was used up during the workout, aid recovery, and allow for better muscle growth and strength gains.

#9 Goal Cover Your Vitamin and Mineral Needs with a Supplement

Athletes and those who train intensely lose many critical vitamins and minerals, such as B vitamins, vitamin C, chromium, selenium, zinc, magnesium, and copper.

This is due to a variety of factors, such as loss of the minerals in sweat and urine, as well as increased use for energy production during the workout and recovery and protein synthesis after training.

Even if you were careful to eat a well-rounded diet, you may not be getting adequate amounts of critical micro-nutrients.

#10 Goal Find What Works For You

The first nine rules work very well for most people.

However, maybe you are that one person who doesn’t respond so well to a few of these goals.

Maybe your schedule doesn’t allow for frequent meals. Maybe you’re a vegan, and dairy-based protein powders are not on your diet.

Whatever it is, use these goals as a guideline, but stick only with the ones that work for you.

Take these goals and adapt them to your schedule and your body, or find ones that work better for you, or create your own.

You have a unique biochemistry, and not everyone reacts the same way to food or training. Be your own guinea pig. If something works for you, it doesn’t matter whether or not it works for anyone else.

Final Thoughts

From this complete guide of building muscle mass and hypertrophy in 2019, I believe you'll build your own workout and diet plan.

There may be few other factors that are considered by other trainers but This all factors works very well for me and my clients.

Hope, that works for you well!!

If you found this guide useful, feel free to share it with all of your friends.

If you have any question and want any guidance of making diet or exercise plan, let me know in the comment section.

How to Lose Weight With These Amazing Weight Loss Diet

2019-04-16T12:34:00.004+05:30

Want to know how to achieve your weight loss goal in 30 days? Read This article.

Do you know how many people just in US try to lose weight every year?

According to The Time magazine nearly half of the Americans try to lose weight in a year.

But not all of them have success.

Because they don’t have proper diet plan and the workout plan which help them to achieve their desire weight.

You can find many articles which tell about how to do weight loss, tips, trick and shortcuts to lose weight.

If you’re a beginner, you’ll trust all that but when you will become intermediate level, you know that none of them will work until you have proper guide.

So, in this article, I’ll showing tips that will actually work and the diet plan that you can follow along with the macros for 30 days.

Why You Fail? (Biggest Weight Loss Mistakes, STOP NOW!)

This will be the most important section for you, if you tried many different types of diet without knowing essential of weight loss.

Have a Big Glass of Juice for Breakfast

Breakfast is one of the most important meal in your diet.

And, no matter what is your goal, you should eat enough amount of macro-nutrients to kick-start your day.

Because those macro-nutrients will supply proper amount of energy throughout the day.

Having a glass of juice for breakfast is not bad until you have other foods in your meal like eggs, quinoa or oats.

If you drink this juice only then your blood sugar will raise and you’ll eat more later.

That’s why, your breakfast meal should consist of enough amount of protein, fiber and carbs.

NOT Counting the calories come From Diet

There are plenty of short-term (Not-Recommend) and long-term (Effective) diet plan over the internet.

Right?

Without thinking for a second, you decided to start following it. Why?

Because of diet review and results that people have?

It is very important to understand that every diet won’t work for all the people because every human-beings have different body composition.

And, for that your diet should be somewhat different than others.

If you’re following this diet or any diet from the internet make sure you check the calorie, macros come from the diet and what is your goal calorie.

If the diet meets your requirement then you can follow it, but if there is a slight difference then you can make an adjustment in the diet.

NOT Tracking Intake

This is the crucial mistake for you, if you doing everything right but still don’t have the results.

When it comes to follow diet, exercises, avoiding bad food, you do everything well but you don’t have that result.

Because, you’re not tracking your foods and its intake.

Sometimes it’s important to track your progress in weights because both diet and workout have similar importance when it comes to achieve any kind of goal.

There are many applications available on both IOS and android but I recommend MyFitnessPal and Cronometer.

Because both of these will give you flexibility to track your food and exercise.

Those applications will also breakdown macros for you. And, this makes them different from other apps.

If you’ve any problem and talking with anyone then they also have in-built community option where you can ask of any solution.

Unbalance Macros

If you’re following any type of diet then it is very important to understand how many macros per day you need to achieve that goal.

Most people just start following diet or start eating low calorie foods.

But Trust Me! This won’t help you to achieve your Goal.

All the Macros (Protein, Carb, fat and Fibers) have their own importance in your diet.

Many people just cut the carb and fat intake from their diet and take fewer amount of protein and fiber in a diet.

According to the independent, high protein intake will help you to reduce appetite and boost your metabolic rate.

Similar to that, enough amount of fiber will also help you to feel fuller and it may help you to absorb fewer calories from other foods.

Having Unrealistic Expectations

IF you’re just start following any kind of program then you should first understand that you won’t have desire results in one week or even in one month.

You may have that results if you go to extreme levels which is not recommended by any certified trainer.

You should know that every diet at least takes 6 to 8 weeks to show that results.

You can’t have that results in one week or 4 weeks because muscles take time build but fat won’t take much time to store.

So, make sure you don’t have unrealistic expectations which seems impossible in short period.

There are many other mistakes you might already doing it but I think these are the most important ones, check out HERE for other mistakes.

The Basics of Best Weight Loss Diet

Despite all the confusions and mistakes surrounding this topic, each and every weight loss diet is quite simple once you understand the Basics of weight loss diet.

And, it doesn’t mean to eat much fewer calories and drink detox water every day.

But there are few factors which are most important and you should get it right in order to achieve your goal.

So, let’s see! Before taking a look at a sample meal plan for weight loss.

Calories

If you want to do weight loss while keeping your muscles then you have to make sure that you’re taking enough amounts of calories.

But at the same time, you don’t have to eat very less calories because it may be dangerous to eat calories less than 1300 Kcal.

In fact, some research has indicated that reducing more calorie intake may not help you to lose weight.

Because the human body has a limit at which it cut the fat and recruits new muscles.

And, if you’re taking far less calorie than recommended then it is likely that your organs won’t work well as they used to.

And to find out how many calories this amounts to for you, you can simply use researcher Mifflin St. Jeor equation.

How Many Calories Should You Eat?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

However, these calories can vary which depends on your body compositions.

Protein

As I said Earlier, more is not better and it will apply to all macros.

However, there is optimal range of protein you should have in your diet to have weight loss.

As for what this range is, based on this 2017 analysis from the International journal of sport nutrition and exercise metabolism, intaking roughly 1.6-2.4g protein/kg seems to be optimal for weight loss.

Carbs and Fats

The most ignored macros when it comes to do weight-loss.

Each and every macro have their own importance and if your intake of individual macro is

less than recommendations then it will affect negatively on your body.

You need sufficient amount of carbs in order to fuel your workouts and other activities throughout the day.

Fat is most essential macro to support hormone levels, muscle growth and weight loss.

Don’t have enough amount of good fats in a diet will leads to unbalance hormone levels.

As for how much for each, The Dietary Guidelines for Americans suggest that 25 to 35 percent of your daily calories should come from fat and the remaining calories from the carbs.

Calculating Macros for Your Weight loss Diet (The Easy

Way)

You may confuse about figuring out all the numbers but use below calculator to find you macros for weight loss diet.

Enter all the required information like age, gender, height, weight and make sure you set your goal at “Loss 10%”.

You can manually calculate macros for your diet but if you found it difficult just try it once.

However, this is not 100% accurate calculator just learn to tweak your calories and macros.

Calculating the Weight Loss Calories, You Need

Macro Calculator provided by calculators.tech

What to Eat to Lose Weight: A Full day of Eating

Disclaimer: I usually do my workout in the morning so; I designed this plan according to that.

And, I prefer to take 6 meals trough-out the day because it gives me the flexibility to manage equal amount of protein in each meal.

However, one study done by Brad Jon Schoenfeld in Journal of the International Society of Sports Nutrition also shows that taking minimum 4 amount of meal per day is the best way to increase muscle anabolism.

So, try to take at-least 4 meal through-out a day.

IF you do workout at different time kindly change your meal or I also suggest some replacement foods in the end.

Meal: Pre-Workout(6 AM)

Ingredient:

· ½tbs Coffee (Nescafe)

· 240ml Hot Water

Meal 1: Post-Workout (7:30-8 AM)

Ingredient:

W/O Supplement

· 1-2scoop Whey Protein

· 300ml Cold Water

· 3 Dates (Khajoor)

Without Supplement

· 6 Boiled Egg Whites

· 3 Dates (Khajoor)

Macro Breakdown: Calorie: 263 P: 31, C: 23, F: 5

Meal 2: Breakfast (10 AM)

Ingredient:

Scrambled Eggs & Nuts

· 6 Egg Whites

· 1/2 cup Kidney Beans

· 2sp Onions

· 2sp Tomato

· 1 handful Spinach

· 3sp Peanuts

Macro Breakdown: Calorie: 280 P: 33, C: 17, F: 6

Meal 3: Lunch (1 PM)

Ingredient:

Chicken & Vegetables

· 100g Grilled Chicken

· 1/2 cup Black Kidney Beans

· 30g Sweet Potato (Optional)

· 1/2 cup Green Beans

· 1/2 cup Green Bell Pepper

· 1/2 cup Broccoli (or Cauliflower)

· 2sp Onion

· 2sp Tomato

Macro Breakdown: Calorie: 305 P: 41, C: 20, F: 5

Meal 4: Snack (4-5 PM)

Ingredient:

· 1 Apple

· 1 ½sp Peanut Butter

· 5g Cinnamon

Macro Breakdown: Calorie: 251 P: 6, C: 27, F: 13

Meal 5: Dinner (7-9 PM)

Ingredient:

Omelet Beans Wrap

· 120g Grilled Chicken Breast

· 2 Whole Eggs

· 2 Egg Whites

· ½ cup Black Beans

· 2sp Onions

· 2sp Tomato

· ½ Peach (Optional)

· 30g Boiled Potato

· 2sp Yogurt

· ¼ cup Non-Fat Cheese (Optional)

· 1sp Ketchup

· Salt/Pepper/Garlic Power

Macro Breakdown: Calorie: 518 P: 65, C: 20, F: 15

Meal 6: Before Bad (10-11 PM)

Ingredient:

Almond Milk

· 1cup Low-Fat Milk

· 2 Green Cardamom

· 2 Cloves

· Pinch Cinnamon

· 20 Almonds (crushed)

Macro Breakdown: Calorie: 179 P: 9, C: 7, F: 13

I know, after reading this diet plan, you all will have many questions like what are the Macros and I’m a vegetarian, I can’t follow this diet and many more…

But, Hold on a Sec!

I’ll clear all of your doubt regarding to this diet.

Macros of Diet Plan

Total Calorie: 1796

Protein: 185

Carbs: 114

Fats: 57

Like I said before, I’ll provide the replacement foods for the diet which are as follows:

REPLACE ANY OF THE MEATS WITH ANY OF THESE:

Panner, chicken breast, chicken thighs, turkey breast, lean ground turkey, lean ground beef, tri-tip steak, flank steak, pork tenderloin, bison, salmon, trout, tilapia, shrimp, crab, lean deli turkey breast, lean deli ham, lean deli roast beef

REPLACE ANY OF THE DAIRY WITH ANY OF THESE:

Greek yogurt, Low-fat or reduced-fat cheeses, plain low-fat yogurt, low-fat or reduced-fat milk

REPLACE ANY OF THE WHOLE GRAINS WITH ANY OF THESE:

whole-wheat crackers, brown rice, whole-grain cold cereal (such as Cheerios, Quaker Oat Squares, Kashi), whole-wheat waffle, Ezekiel bread, rye bread, sourdough bread, whole-wheat English muffin, whole-wheat pita bread, whole-wheat bagel, whole-wheat tortilla, whole-wheat pasta, quinoa, sweet potato or yam

REPLACE ANY OF THE VEGETABLES (BROCCOLI OR MIXED GREEN SALAD) WITH ANY OF THESE:

Asparagus, green beans, Cauliflower, bell peppers, Brussels sprouts, mixed vegetables, zucchini or other squash, eggplant

REPLACE ANY OF THE FRUIT (CANTALOUPE, SLICED PINEAPPLE, APPLE) WITH ANY OF THESE:

Orange, peach, Banana, pear, Strawberries, blueberries, Raspberries, blackberries, Cherries, grapes, kiwifruit

Final Thoughts

There are many things you can do with your weight loss or weight gain diet but this diet is made by myself and it works well for me and my other female friends in the gym.

You can build your own diet plan based on the given calculator, and choose any of the food given in the replacement food list.

But, don’t change any of the measurement for food because it also changes the Macros.

If you found any difficulty while following diet or mistake, I’d like to know from you in the comment section.

If you’re planning to follow this diet don’t forget to share your results in the comment section and I’ll also post exercise plan according to this diet soon. So, Stay Tune!

The Longest List of Body Weight Exercises | 70 Exercises You Can Do Anywhere

2019-04-15T23:24:00.000+05:30

If you're HERE Then probably you want to know the best cardio exercise that you can do it anywhere.

There are so many body weight exercise, and I listed all of them for you HERE!

So, in this article, I'm going to talk about the best 70 body weight exercise which you can do anywhere without any dumbbells or equipment.

After doing this exercises, you don't need any dumbbell or barbell to do heavy and effective exercises because this are the best in body weight exercises list.

Take a pre-workout, If you're going to do home workout after reading this article.

The 70 Best Body Weight Exercises are as Follow

1. Drop squat
2. Box Squat Jump
3. Step-up jump
4. Split jump
5. High-Knee run
6. Butt kicker
7. Skater jump
8. Power skip
9. Super skater jump
10. Sprinter step
11. Sprinter skip
12. Running lunge
13. Long jump to backward hop
14. Shuffle in place
15. Carioca
16. In-And-Out squat
17. Skier swing
18. Single leg swing
19. Slam
20. Rotational chop
21. Low Rotational chop
22. Low Diagonal chop
23. Halo slam
24. Mountain Climber Switch
25. Running Mountain Climber
26. Spider Mountain Climber
27. Side to side mountain climber
28. Diagonal mountain climber
29. Semicircle mountain climber
30. Jumping mountain climber
31. Low jumping mountain climber
32. Blast-off push-ups
33. Seal jack
34. Jumping jack
35. cross body jumping jack
36. Predator Jack
37. Plank Jack
38. Push-up Jack
39. Break Dancer
40. Donkey Kick
41. Low box runner
42. low box lateral runner
43. Burpee
44. Lateral 3 steps
45. Icky shuffle
46. Alternating fast feet
47. Double fast feet
48. Pogo Jump
49. Single Leg Pogo Jump
50. Front to back hop
51. Side to side Hop
52. Plank speed reach
53. Plank Hand tap
54. Plank elbow tap
55. Plank shoulder tap
56. Plank hip tap
57. Plank knee tap
58. Plank toe tap
59. Quad push-up
60. Face melter
61. punch
62. lunge runner
63. plyo
64. Fast feet on hands
65. T-Rotation
66. Tuck Jump
67. Speed walkout
68. plyo single-leg hip trust
69. plyo alternating single-leg hip trust
70. Rolling squat Jump

I know, you'll be confuse "HOW TO DO THESE EXERCISES?". Right?

Don't worry, I include the video, which shows how to do all the exercise in the list.

I believe this is the longest list of best body weight exercise, that won't hit all of your body muscles but also help you to burn more fat.

If you found this list really helpful then don't forget to share with your friends.

if you're planning to follow few exercises from this, let me know how it went? in the comment section.

The Ultimate Back Workout For Bigger Back | Science Explained

2019-04-09T23:01:00.001+05:30

You all know that Back is the second largest body part after the leg.

And, you all will agree with me that it is difficult for you when it comes to train and developed the large body-parts.

Building a proper thick and wider back is often considered as a complicated.

As, many people don’t know which exercises they should be doing to developed the V-Taper Back and Thickness of Back.

I tried many exercises, routines and what not!

But I can’t achieve my dram back until I know about the exercises that I should do.

Don’t worry! In this article, I’m going to share the best back workout which will help you to create your perfect back.

before jumping into the exercise, it is very important for every fitness freaks to know the anatomy of the muscles, he/she will train.

This will allow you to know what muscles you should be training to accomplish perfect definition of that individual muscle.

The Anatomy of Back Muscle

As I said earlier, back is the second largest muscles in the whole body

And, it is important for you to train all the muscles to gain size, strength and thickness.

Back Involves 7 different type of muscles.

Shocked Right?

You didn’t know about it because you only train 1 or 2 muscles from the back in your routine which is not enough to build back.

Muscles

Trapezius (traps)
Rhomboids
Teres major and minor
Infraspinatus
Latissimus dorsi (lats)
Erector spinae (iliocostalis, longissimus, and spinalis muscles)

There are main two section of back: Upper back, and Lower Back.

When people talking about the upper back, they mainly referring about trapezius, rhomboids, teres muscles, infraspinatus, and lats (latissimus dorsi).

The lower back has only one muscle but it has the highest priority, if you want to create that V-Taper Look.

Here’ how the back-muscle look:

Mistakes that I did

Once, I was also beginner like you but time makes me perfect and I learn from my mistakes.

So, I want you to learn my mistake and if you’re also doing that kind of mistakes then avoid it to get your dream back.

1. Perform only small number of exercises.

This is the most common mistake when it comes to target any large body-part i.e. leg, back and chest.

People only do 3 or 4 exercises to train those muscles which are not sufficient.

2. Stick with only one type of lat-pull down.

Doing only normal type of lat-pull down only help you to grow lats.

But if you’re performing lat pull downs with different type of grip then it will also help you to target different back muscles.

3. Never do pull-ups or do only 5-15 pull-ups.

Did you know that you can build your entire back with only pull-up variations?

No! Right?

Pull-ups have many variations, and include it in your back workout to target different back muscles.

4. Never do deadlifts or exercise that will hit lower back or erector spinae.

The deadlift has one of the best compound exercise you can do at the gym.

To create that Christmas tree shape in your lower back it is very important for you to train your lower back.

The Best Back exercise you should be doing

Now you understand the entire back muscles anatomy and the mistake I did.

So, it’s time to see the best 5 back exercises that will hit your each and every back muscle.

I bet, if you’re a beginner or intermediate, you may know about the exercise that will train your particular muscle.

There are many exercises to train every back muscle but we’re going to see which are best and explained by science.

Exercise 1: Lat Pull Down (Emphasis on latissimus dorsi)

which literally is the 'broadest muscle of the back' and thus responsible for back width.

There are many exercises for your lats but you should do only 2 or 3 exercise for lats.

I know, most of you’re doing lat pull down and I agree it is one of the best exercises to target your lats.

But if you want to get 100% from the lat pull down then you should change your grips.

A study done by Gregory J Lehman suggest that instead of doing conventional lat pull down, people should do the supinated grip lat pull down as it has higher lats activation compared to wide grip lat pull down.

If you want to compare the EMG activity of different exercises on the lats. Check out the below graph for the reference.

Lat pulldown to sternum (PS1)
Lat pulldown to neck (PN)
DB row, bend over (DB1)
Lat pulldown to sternum (PS2)
DB row, bend over (DB2)
Lat pulldown to sternum (PS3)
Seated cable row (CR)

I saw literally 100 times that people do different pulldown variations.

However, Boeckh-Behrens & Buskies, A founder of IFBB found that there is no significant difference between the activation of the upper, middle and the lower part of latissimus dorsi.

In other words, you can’t train the upper, middle and lower part of the broad back muscle in isolation.

So, if you’re already doing different type of pull downs then STOP it and do only supinated grip lat pull down

You may see that people done lat pull down with the leaning back, and like me, you also taught that they are cheating but it is actually beneficial as far as activation of broad back muscle concerned (if they are not doing it with the momentum!)

If you don’t want to do it supinated lat pull down. It’s Ohk!

You can still have higher lats activation with the conventional lat pull down but there is a slight change.

Your arms and torso should bend slightly back to 135 degree will increase the muscle activation of the lats by 11%.

Exercise 2 Pull-Ups

Like I said earlier, there are plenty of exercise for lats but HERE we want only those exercises which are the best.

Lats are the biggest muscle in your body and it is not enough to develop it with only one exercises.

The second exercise, we’ll be doing is the pull-ups considered as the “GOLDEN 5” exercise.

According to one study done by American Council on Exercise on the healthy males between the ages of 18 and 25 years old.

They found that the pull-up and chin-up had significantly greater muscle activation than the other six exercise i.e. the bent-over row, inverted row, lat pulldown and seated row.

Like the lat pulldown you can also target different lats area with the different grips.

There are total 4 different type of pull-ups grip.

Pull up to neck, wide overhand grip
Pull up to sternum, wide underhand grip
Pull up to sternum, wide overhand grip
Pull up to sternum, narrow overhand grip

Check out below graph to know which type of pull-ups have higher lats activation.

IF you cannot do the “classical” pull up because your shoulder, neck or whatever starts hurting or you’re a beginner then find yourself one of those pull up towers.

Exercise 3 Emphasis on The Trapezius & the Rhomboidei

Most of the beginner and even intermediate fitness freak don’t know that the trapezius made up with three muscles upper, middle and lower.

In order to achieve thickness in back then it is very important for you to train all the muscles of trapezius and rhomboidei as well.

There are many exercises you can do for the whole trapezius muscles which I listed below.

The upper part of the m. trapezius

DB shrug
BB front raise, narrow grip
Deadlift

The middle part of the m. trapezius

Machine rev. fly (int. rotation, 90°)
DB reverse fly (90°)
BB bend over row (90°)
Straight bar cable rows
Face pulls
DB row (90°)

The lower part of the m. trapezius

Machine rev. fly (ext. rotation 120°)
DB reverse fly (120°)
Machine rev. fly (ext. rotation 90°)
Shoulder pulls, on lat pull down
DB reverse fly (90°)
Machine reverse fly (int. rotation 90°)

After reading this long list of the traps exercises, you may be confused about the best traps exercise. Right?

Check out the below image and do only those exercises which have higher trap activation.

Many of you don’t have proper good looking back because of lesser development of the lower traps or middle back.

There are some exercises you can do if you want to isolate only your lower traps.

A simple change in the angle between your arms and your torso from 90° to 110° switches the focus of both the free weight, as well as the machine-based exercise towards the lower part of the traps.

An ideal isolation exercise that will also help with posture and the prevention of the dreaded "impingement syndrome".

However, this exercise is no common in bodybuilding regimen, incorporation of effective rehab exercises like this can help injury prevention.

Exercise 3 Emphasis on Infraspinatus and Other Supported Muscles

These are the smallest muscles group in your back and Trust me! It is not easy to train and developed them.

Because there are no isolation exercises for them and even for any muscle group.

In the same study done by the ACE shows the EMG activation of Infraspinatus muscle between the 8 different back exercises.

They concluded that I-Y-T raises and bent over raw exercises have higher muscle activation than all other six exercises.

Many of you may know about the I-Y-T exercise, that’s why I put a video below which shows how to perform I-Y-T exercise.

Exercise 4 Emphasis on Erector Spinae: Barbell Bent Over Raw

This is the longest muscle in your back, starting from the common origin and insert into the lower ribs.

This muscle has its own importance.

Without development of this muscle your back has nothing to see because this muscle will create that beautiful lower back shape.

Like all the other exercises there is no doubt that this muscle can also be train with many different exercises.

But We need the BEST!

According to same study done by ACE shows that barbell bent over raw has the higher muscle activation when it comes to erector spinae compare to other 7 back exercises.

Check out below EMG data result!

Exercise 5 Emphasis on Overall Back: The deadlift

According to one research most of the beginner never do deadlifts or even sometimes intermediate gymers.

Deadlifts is considered as a “KING OF ALL EXERCISES”

People named it because of the reason.

Deadlifts mainly add thickness in your back since you can overload it easily.

When you do deadlift the main muscles, which are training is the trapezius and erector spinae.

If you’re one of them who has a fear of injury while performing deadlifts then don’t worry about it.

Because some studies show that not only are deadlifts safe for the back, but they actually seem to prevent back injuries.

Some people prefer to do deadlifts on leg day as squats and deadlifts have almost similar amount of erector spinae activation while performing it.

In alter of deadlifts, you can do above-the-knee rack pulls in your back routine.

It is also considered as one of the best back exercises after the deadlifts.

Although this is a topic for another article, I strongly advise you do your research into how to properly perform them beforehand.

Sample Back Workout Routine

Now you know the anatomy of back and the best exercises to train them.

But what about the Workout?

How to arrange the exercises in order to have best back workout.

Pull-Ups: 3-4 sets of 6-10 reps

Lat Pulldowns: 3-4 sets of 10-12 reps

I-Y-T Raises: 2-3 sets of 10+ reps

Barbell Bent Over Raw: 3-4 sets of 10-12 reps

Deadlifts: 3-4 sets of 6-8 reps

If you want to have that wider and thicker back then you have to stick with this workout for the couples of months.

Make sure you’re following proper diet according to your goal.

Because, without it your all hard work goes into the dustbin.

I saw many females who never do a full back workout.

If you’re a female reader and wants a development of a strong good looking back then all of the above exercises and information will also apply you too.

Final Thoughts:

The article shows that there isn’t one specific exercise that best activates all five muscles but it shows which exercise best for individual muscle.

This workout plan can be different from others since every individual are use a variety of exercises to train their entire back effectively.

Do you have a proper back development and used different back workout than this let me know in the comment section below?

Which Is The Best Protein Powder For You in 2019?

2019-03-30T12:04:00.000+05:30

we always want to have best accessories, supplements and foods for our body.

whenever we see a hulk or muscle mass monster in gym, we never forget to ask which protein powder he should be using?(P.S. if you'd a chance to talk)

So, there are many protein powders used by almost all athletes but which is the top 5 whey protein powder especially in 2019.

In this article, we're going to talk about the best 5 protein powder for men in 2019 based on its cost, review, absorption and many other factors.

Glimpse: Best Whey Protein Powder For Men

Name	Protein Bioavailability	Absorption	Best For
5. Serious Mass Men’s Whey Protein	65.21%	Slow	Weight Gain
4. MuscleTech NitroTech Pure Whey Protein	66.67%	Moderate	Overall
3. Dymatize ISO-100	78.12%	Fast	Muscle Mass Gainer
2. Syntha-6 Men’s Whey Protein Isolate	65.78%	Moderate	Muscle Mass Gainer
1. Optimum Nutrition Gold 100% Whey	78.94%	Moderate	Muscle Mass Gainer

5. Best For Weight Gain: Serious Mass Men’s Whey Protein

Overview

Whenever someone looking for weight gain, most of the trainer prefer the best weight gain powder which is serious mass men's whey protein.

This is another great supplement option by Optimum Nutrition . Trainer choose this powder as a best weight gain because of the calories it provide that can replace 3 meals

As powder provides high calories and carbs per serving, you'll have desire weight fast if you also follow important things along with the Powder.

Flavours

ON is always best when it comes to flavours and its taste. Serious Mass Whey Protein has all the most common flavours such as Banana, Chocolate, Chocolate Peanut Butter, Cookies & Cream, Strawberry, Vanilla.

They come with two packages 6 lbs and 12 lbs. If you are a beginner and the first time user, I suggest you to buy 6 lbs package because you may not like flavours. At the end it will be difficult for you to complete 12 lbs of protein powder.

Features

1,250 Calories/Scoop
50 Grams of Blended Protein/Scoop
Over 250 Grams of Carbohydrates with NO ADDED SUGAR
Creatine, Glutamine and Glutamic Acid
25 Vitamins and Essential Minerals

When To USE & Recommended USE

This is the high calorie protein powder so it is best for you to take between your meals or when you have little to no energy because it provides instant energy as it also has high amount of carbs.

When it comes to recommended use, it totally depends on you because sometimes you ran out of meals then your usage will definitely more than usual.

But most of the trainer will suggest you to drink it with 24 oz of water and blend it for 45 to 60 seconds. You can also drink it with milk, if you want to try creamier and smoother solution of it.

RATINGS

Overall Rating: 8.5/10(1117 Rating)

Verified Buyer Rating: 8.6/10(429 Rating)

Average Flavor Rating: 8.0/10(7 Flavors)

Top Rated Flavor: 8.9/10(Chocolate Peanut Butter)

What Users Are Saying

"Amazing deal for a great protein. Surprisingly it actually tastes good too! I would highly recommend this for anyone looking to gain muscle mass without breaking the bank to pay for small tubs of protein."

-Amanda

"The product is OK! but the amount you have to use is impractical. I have to make my shake twice as big just to dissolve the mount of product required."

-JohnP.

Price On BodyBuilding.com Check HERE!

Price On its Official Site Check HERE!

The Bottom Line

So, I think we saw all the important thing we should know before buying any protein powder.

Although there are also some negative reviews, The Optimum Nutrition has been in the market for many years and it provides what it says.

If you're looking for best weight gain whey protein powder with high calories and best in this category then you should definitely buy it to achieve your weight gain goal.

4. Best For Overall: MuscleTech NitroTech Pure Whey Protein

Overview

I know the first question will arise in your mind is that why it is best for overall? Right?

This powder is best for overall development because the company(NitroTech) made it with the Multi-Phase filtration technology.

The company proves this powder as a best by its 6-week studies.

In which they found that the subjects gain more muscle mass than subjects using regular whey protein and also gained 2x more strength on the bench press than subjects using regular whey protein powder.

In another breakthrough study they found that the subjects who used NitroTech's core ingredients increased their 1-rep max by 34 lbs, compared to 14 lbs for subjects using regular whey protein.

Flavours

NitroTech Provides highest numbers of flavours than any other protein powder manufacture provides.

This powder has almost 16 different type of flavours which include, of course, the common and other many flavours.

They comes with four sizes 1 lbs, 2 lbs, 4 lbs and 10 lbs which is very useful when it comes to try different flavours.

Features

Whey isolate & peptides as primary source
30g protein, 6.8g BCAA and 3g creatine/Scoop
Builds 70% more lean muscle than regular whey
Superior to other whey protein formulas
Amplifies recovery, performance & strength

When To USE & Recommended USE

You can use this powder between major meals, before and after exercises as well.

The Recommended use by the company is Mix 1 serving (1 scoop) in 6 oz, of cold water or skim milk in a glass or shaker cup.

For maximum results, consume 4 scoops of NITRO-TECH® daily for a minimum of six weeks which is optional so, you can alter the number of scoops as per your needs.

RATINGS

Overall Rating: 9.3/10(2100 Rating)
Verified Buyer Rating: 9.1/10(326 Rating)
Average Flavor Rating: 8.7/10(16 Flavors)
Top Rated Flavor: 9.3/10(Chocolate Mint)

What Users Are Saying

“Best flavor, best results!” -Juan Manuel Diaz

“It does not taste well. If you can handle the taste, you are going to like it.”

-Jonathan Bojorquez

“Taste awful. Would not purchase again.” -Rosita King

Price On BodyBuilding.com Check HERE!
Price On its Official Site Check HERE!

The Bottom Line

Now! I know what you've been waiting for: My final thoughts on this protein powder. Many trainer and athletes choose this powder because this company is in the business for more than 20 years.

The ingredients from which company made protein powder is all natural and based on long and tedious studies.

3. Dymatize ISO-100

Overview

Dymatize is the brand known for its Quality, taste and purity.

ISO100 is formulated using a cross-flow micro-filtration, multi-step purification process that preserves important muscle-building protein fractions while removing excess carbohydrates, fat, lactose and cholesterol.

ISO100 is made with pre-hydrolysed protein sources to ensure fast digestion and absorption.

This protein powder is an Isolate Protein of the Year (2013 – 2017) and Women’s Supplement of the Year (2017) Awarded by Bodybuilding.com.

Flavours

Dymatize offers 12 different flavours for ISO100 and all of them have more than 8 rating on 10th taste scale.

Recently, they launch two new flavours: Natural Vanilla(NO artificial colours or flavors) and Natural Chocolate(Sweetened with Stevia).

They comes with three size 1.6 lbs(Regular and Naturally Flavoured), 3 lbs and 5 lbs.

Features

Hydrolysed 100% Whey protein isolate
25g of Whey Protein Isolate
5.5g of BCAAs proven to help build muscle and aid in recovery
1g of Sugar per serving
Super fast digesting
Banned Substance Tested
Gluten Free

When To USE & Recommended USE

This is the whey protein isolate so it is best for you to use this in post workout with water only as if you use with water you will make it whey protein at the end.

Add one scoop (included) to 5-6 oz (150ml-180ml) of water, milk or your favourite beverage and mix thoroughly. Enjoy prior to workouts, within 30 minutes after workouts or anytime you desire a high-quality, high-protein drink.

RATINGS

Overall Rating: 9.4/10(2329 Rating)

Verified Buyer Rating: 9.4/10(1274 Rating)

Average Flavor Rating: 8.8/10(12 Flavors)

Top Rated Flavor: 10/10(Orange Ice Cream)

What Users Are Saying

“I love this stuff. I swear I can feel it working almost instantly. I feel it really helps rebuild my muscles a lot faster than without, especially on those hard lifting days. I mainly use it as a post-workout recovery protein. I would recommend taking it as soon after your workout as possible. That’s when I feel it works the best.”

-Jim

“The flavor on this when mixed with milk tastes just like an ice cream push pop and is very sweet. The downside is that when mixed with water, it does not taste good.”

-Sara

Price On BodyBuilding.com Check HERE!

Price On its Official Site Check HERE!

The Bottom Line

Now the moment you’ve been waiting for: our bottom line on Dymatize ISO-100. There are some positives, like that we located some favourable customer comments.

The company has been in business for years, but we have concerns about the supplement because there’s no solid science to support weight-loss claims.

2. Syntha-6 Men’s Whey Protein Isolate

Overview

Syntha-6 Isolate is an ultra-premium protein powder consisting of a 50/50 blend of whey protein isolate and milk protein isolate.

This powder made of mix fast and slow digesting protein sources that have had much of the fat, sugar and other undesirable components which makes syntha-6 isolate the ideal post-workout recovery shake.

Flavours

Syntha-6 isolate offers 7 most common whey protein flavours.

They recently launched new cold stone creamery series, it tastes like ice-cream and mix like a milkshake.

Like any other whey protein powders, Syntha-6 also offers 6 different sizes for their customers.

Features

25g protein/serving

Fast & Slow Digesting Isolate matrix

11g EAAS/serving

When To USE & Recommended USE

Take 1 scoop with 4-5 fl. oz. of cold water or any beverage of choice. To increase your protein intake per serving and achieve an even more amazing milkshake experience, use non-fat or low-fat milk.

RATINGS

Overall Rating: 9.2/10(3918 Rating)

Verified Buyer Rating: 9.3/10(1227 Rating)

Average Flavor Rating: 9.3/10(7 Flavors)

Top Rated Flavor: 10/10(Orange Ice Cream)

What Users Are Saying

"This is by far my favourite protein powder. I was a longtime user of ON, but then was recommended regular syntha-6 by a friend of mine. I tried it and while it was easily the best tasting protein shake I've ever had, the macros left something to be desired. This definitely strikes the perfect balance between macros and flavor."
-J. O'Brien

"Wanted a blend of high quality proteins that included both fast and sustained release, to be close to a meal replacement powder. Wanted good taste - it is very good, but the price for the flavor and other qualities is 6+ grams of fat calories. And the ingredients.

Not too much whey and not enough casein or egg protein for (1) sustained sustenance, and (2) for a thick satisfying consistency. Ideally 30 or so grams of powder in water should give you that."
-Trevor N. Webster

"Excellent source of post workout nutrients and proteins!

I've been subscribed for months. the flavor and product availability is consistently excellent.

one time a jug came damaged and Amazon graciously replaced it without hesitation, also excellent customer service there, as expected.

Thanks again Amazon and BSN keeping us healthy and happy."

-MichaelPrice On BodyBuilding.com Check HERE!
Price On its Official Site Check HERE!

The Bottom Line

We all know that there are many proteins available in the market right? but if you wan to have delicious taste in your post workout without having any fat and sugar, you should choose this protein powder.

I know the price of the powder is high compare to its option and protein bio-availability but if you simply have the money then YES! I recommend this product but if no then choose any other protein powder from above options.

1. Optimum Nutrition Gold 100% Whey
If you ask anyone in the gym which protein powder they used? then most of the time you will get answer that they used Optimum Nutrition Gold 100% whey.

There are many reason why people choose this protein powder over any other protein powders in the market.

The first reason is that the company is the most trusted sports nutrition brand in the world and it deliver what it said. this product is also used by many athletes and body-builders.

It is the protein powder of the year for 10 years and running along with the award winning supplement for the year 2005-2014.

Flavours
There are many flavours come with gold standard whey protein but you'll have that when you buy it from the official Optimum Nutrition site or Amazon.

This protein powder also offers 3 different sizes for their customers 2 lbs, 5 lbs and 10 lbs but sometimes some sizes are not available in some flavours so you have to check it on the different websites.

Features

Whey Protein Isolate (WPI) Main Ingredient

5.5 Grams of Naturally Occurring BCAAs(Leucine, Isoleucine, and Valine in Each Serving)

4 Grams of Naturally Occurring Glutamine and Glutamic Acid

Instantized to Mix Easily Using Just a Glass and Spoon

Over 20 Different Flavors to Choose From

When To USE & Recommended USE

The company said that you can use this powder at any time, between meals or in the post workout. you can use it anytime or when you need some amount of protein.

There are many ways to use this powder either in shaker or without shaker or blender.

you can just add one rounded scoop of Gold Standard 100% Whey™ to a glass filled with 6-8 oz of water or your favourite beverage.

For a bolder flavor with slightly more body and sweetness, mix each scoop with 4-6 oz of water, milk, or your favourite beverage. For a milder tasting, less sweet shake, use 8-10 oz of liquid per scoop.

RATINGS

Overall Rating: 9.3/10(9922 Rating)
Verified Buyer Rating: 9.3/10(3929 Rating)
Average Flavor Rating: 8.4/10(25 Flavors)
Top Rated Flavor: 10/10(unflavoured)

What Users Are Saying

"Gold Standard Whey is the perfect protein for me. I use it immediately after a workout. The whey helps me to recover and repairs the muscle I had just broken down while training. Gold Standard 100% Whey has 4 Grams of Glutamine & Glutamic Acid in Each Serving and5 Grams of the Naturally Occurring Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine in Each Serving." -MICHAEL DEL ZOPPO

This product is #1 in the industry for a reason! With all the different flavor options, you will never get bored with protein shakes. The powder mixes well and is great for pre-workout, post-workout, or any time of day that you need to get some extra protein in.
- WHITNEY WISER

Price On BodyBuilding.com Check HERE!
Price On Optimumnutrition.com Check HERE!

The Bottom Line

This is the best product you will find every time because of the reasons and reviews of the users and their results.

if you have no idea which one choose or get confused between all the different type of protein powder available in the market then go for this powder because this powder will never have any side effects on you.

Final Thoughts

There are many protein powders available in the market, like I said earlier, but which one is best?

I explain all the important things you should know before buying any protein powder.

if you have still doubt which protein powder you should use then go for the protein powder which offers highest amount of protein bio-availability and it also has low price.

If I had to choose one of the protein powder from this list then I'll definitely go for the Dymatize ISO100 or Optimum Nutrition's Gold Standard 100% whey. What's your favourite protein powder in the 2019? and why? let me know in the comments.

How I Get Huge and Muscular Forearm in 28 Days | Science Explained

2019-03-25T13:23:00.001+05:30

Before starting Article, let me ask you one question: Which body-part most people do not train?

Any guess?

Ok! You came to this article because you want to get muscular forearm like Phil Heath, Roelly Winklaar, or Jeff Seid.

However, it doesn't come that easy because it depends on mainly your genetics. so if your forefather's had small forearms then you can't do many things to build massive and muscular forearms.

Although people have a vast knowledge of exercises and diet, there are not able to get particular muscle's definition.

That's why I will going to talk about the science based forearm workout for big and muscular forearm.

Understanding of Anatomy

Many people do a lot of exercise for all body parts but unable to get muscular definition of particular muscle.

Because of that it is very important to understand the anatomy of the muscle before doing the workout.

There are total 20 muscles in forearm between the elbow and wrist but don't worry you don't need to train them all.

However, you're going to train only two muscles here: Anterior(Front) and Posterior(Back).

Anterior muscles have flexors which are mainly responsible for wrist and finger flexion and also help you to change the position of your hand(i.e. supernated or pronated).

Exactly opposite to that Posterior muscles extensors which performs wrist and finger extension and also help you to change the position of hand like flexors.

So without these muscles it is not possible to change the position of your forearms in any exercises.

From all the forearm muscles only 5 of them perform elbow flexion and forearm pronation, however, we'll talk about only Brachioradialis(Most prominent Forearm muscle).

How many Sets, Reps, Frequency of Forearm Workout

I saw many people in Indian gym who trained their forearms more than the legs which is not good indication of muscular forearm.

Because while training other compound exercises you're already trained your front muscles of forearm.

Therefore, you should be doing 2-3 exercises and 2-3 sets per exercise. Make sure your rep range should be somewhere between 10 to 20.

Because forearms have more smaller muscles than any other body parts and if you train more then there are likely chance to injured your forearm muscles.

A study done by Boyes NG says that if a person doing forearm workout 10 times per week then his development of forearm is similar to the person performing forearm workout 3 times per week.

So, try to do forearm workout at least 2-4 times a week and if you're a power-lifter or weight-lifter then once in a week is sufficient.

Exercises For Huge and Muscular Forearms

1. Brachioradialis Builder

The best exercise for hitting the Brachioradialis is barbell reverse curls as well as hammer curls. but there are a lot of different variations for either of these exercises.

We're going to train Brachioradialis with barbell reverse curls but here we have slight variation in the exercise.

If you're doing 15 reps for reverse curls then try to do last five step partial in the top half of the range.

Hammer curls are also a good exercise but like most curls hammer curls are target biceps at large degree so for isolating Brachioradialis Reverse grip barbell curls with partial reps is best for us.

If your forearm is a weak body-part try to include any one isolation exercise will help you to grow them faster.

2. Standing barbell Wrist Curl(Wrist Flexion)

If you want to train only your flexors or your flexors is weak then this exercise is best for you in terms of working and strengthening of your flexors.

I choose this exercise because of simultaneous finger and wrist flexion will enable a better contraction since both are important action of the flexors.

When there is a need of progress simply use heavier bar as you get stronger.

You might already doing thing exercise on bench but I prefer to do this exercise with either standing or with dumbbells on bench.

Because when you do this exercise on bench with barbell, it'll put a lot of unnecessary load on the wrist.

if you have any wrist injuries in the past, you should also be doing standing barbell curls.

3. Reverse Grip Dumbbell Extension(Wrist Extension)

This is the easiest exercise you can do to grow your forearm.

Simply hold the dumbbell with an overhand grip and extend your wrist upward and then back down to the neutral position.

You can also do this exercise with barbell as well as on the bench but I prefer to do it standing because of the reasons previously mentioned.

4. Plate Pinch(Grip Strength)

This is the best exercise for building your grip strength as well as forearm development since the origin of the finger muscles are in the forearm.

Read: The Ultimate Grip Strength Guide!

How to perform:

Take two equal-sized weight plates and place them together on their sides with the smooth sides out by your left foot.
Hold them together with your left-hand fingertips, placing your thumb on one side and your fingers on the other.
Pick up the plates and hold them at the side of your left thigh, similar to a unilateral deadlift.
Hold the plates in this position for several seconds and then return the plates to the floor without letting go until you have performed as many reps as desired.
Repeat with the right hand.

5. Wrist Rollers(Both flexors & Extensions)

This is the last exercise in the science based muscular forearm workout and can be used as a finisher exercise.

The reason I choose this exercise as a finisher to increase the metabolic stress in the forearms which as we know based on several studies is one of the primary mechanisms for muscle growth.

This exercise is allows you to work both the flexors and the extensions at the same time in one set.

So, if you have little to no time for total forearm workout the do only this exercise for 2-3 times.

How to Perform

Simply grab a bar and rotate it forwards as fast as possible for 30 to 60 seconds and then rotate it backwards for the similar amount of time.

Forearm Workout Routine

Final Thoughts

There are many different variations of each exercise you can do at gym but these exercises are highly effective with less chances of wrist injuries.

I know many of you have 21 inch arms but I would like to know that how many of you have well-developed forearms like your biceps and triceps.

Evidence based Benefits: Why You Should USE Apple cider vinegar?

2019-03-23T18:45:00.001+05:30

Many people don't know that the apple cider vinegar is considered as the big-five versatile foods.

Beverage Daily analysis 85 different ingredients in one study and found that the green tea, ACV, ginger, ginseng and turmeric are most used super-foods in all health categories.

They also discovered that the use of ACV has increased by 86% compare to last four years.

So, why you should start using the apple cider vinegar in your daily life?

In this article, we'll going to talk about the evidence based benefits of the apple cider vinegar.

Proven Benefits of Apple Cider Vinegar

1. Control The Blood Sugar

There is no doubt that the diabetes is the most common diseases in all over the world.

but, what you think it is the best weapon to fight against this deadliest disease?

The Answer is YES!, It is, According to one study done by the journal of the American of diabetes in 2004.

In this study, participants had a meal made from a bagel, OJ and butter. After the meal they had given 20 to 30 grams of ACV.

Researcher checked blood sugar levels 60 minutes after the meal. They found that ACV will help participants to reduced after meal sugar levels significantly.

Other several studies also found that the ACV reduced the morning blood sugar levels after drinking 2 tablespoons of apple cider vinegar in the night.

Does that means apple cider vinegar can cure diabetes?

The simple answer is NO! it may moderately help you to reduced blood glucose levels but it can't replace your diabetes's medicines. but you can add apple cider vinegar in your diabetes treatment plan(If you don't have any kidney problem).

2. Anti Fungal And Antibacterial Properties

Rebecca Lee, a New York City nurse and founder of RemediesForMe.com said that ACV has capability to prevent growth of bacteria and fungal in the human-body.

she also said that it will not only prevent from growing but it will also kill pathogens, including bacteria.

Apple cider vinegar has been also used by Hippocrates, the father of modern medicine for wound cleaning, disinfecting, and also for treating nail fungus.

A naturopathic doctor and clinical hypnotherapist, Laura C. Stix, ND explain that ACV increase stomach acid means the pH levels of stomach goes down, which helps kill any bad bacteria that we may get exposed to trough our meals.

If you want to preserve any cooked food or meal, then you should use apple cider vinegar in your foods to keep it fresh for long-time.

Some other studies also shows that the ACV help to clean chronic vaginal fungal infection and another study also found that if a person has a denture stomatitis, a fungal infection caused by candida species then ACV can kill this bacteria.

Because of ACV's antibacterial properties, it can help you to remove your acne on your face and even combat foot odour. However, there are very limited evidence to prove this.

3. A Natural Fat Burner

Most people start using Apple Cider Vinegar because they have misconception that ACV will reduce their weight or belly fat in one night or a week.

Well, this is true but ACV won't shows its magic until and unless you follow proper diet plan and exercises for weight-loss.

One study shows significant evidence of above notion that when a person drink ACV along side a meal, they felt fuller and ended up with eating less calories by the end of the day.

Another study found that when a person drinks one or two tablespoons of ACV daily for 12 weeks led to reduce body weight and even waist circumference and other measures.

However, keep in mind that these both studies went on for 3 months, so there may be difference in body weight because it depends more on diet and lifestyle.

So, I believe if you start using ACV today then it will help you to see some results in your body but at modest peace. If you want to speed up this process, try to add some other effective methods along with this.

4. Hair and Skin Care

Many people also use ACV as a hair conditioner to improve hair's shine and smoothness.

If your hair looks dirty and dull lately and no other hair products work then mix 1 tbsp of ACV with water and pour it over your head after shampooing.

A lot of people use this remedy for a couple of weeks and ACV made their hair red carpet alike.

while there is no scientific evidence of this benefit, the acidic nature of vinegar may lend itself to hair use.

The ACV has an anti-inflammatory and pH balancing property that makes it an effective remedy for acne treatment and a skin toner.

A lot of natural beauty products use it as an ingredient in their skin care lines. Some people even use ACV straight out of the bottle as their facial toner which Professional don't recommend.

ACV is also used by celebrities to as an anti-ageing toner because of its powerful anti-oxidant abilities. Apple cider vinegar maintain your skin pH levels and therefore your skin looks fresh every time after you put ACV on your skin.

5. Improve Heart Health

Heart disease is the leading cause of death for both men and women. only in the united states about About 610,000 people die of heart disease every year.

However, there are many other factors which are the reason for decreased or increased risk of heart attack.

The level of these 'Risk Factors' can be reduced by increasing vinegar consumption. However, all the studies related to ACV effects on Heart health were done in animals.

These animal studies shows that apple cider vinegar can lower the cholesterol and triglyceride levels.

The ACV is a combination of many different type of helpful acids and one of them is The chlorogenic acid which reduced the blood pressure and the LDL also know as bad cholesterol in the rats which is one of the major risk factor for heart disease.

The only one human evidence so far is an observational study from Harvard showing that women who ate salad with apple cider vinegar had a less risk of hear disease than women who don't.

Now! You may think that if there is no scientific proof of improved hear health then why we should use it? As you know, there are other factors which cause a heart attack such as high sugar levels and diabetes and ACV can help to reduce this high levels.

Thus, low risk of getting heart attack.

6. Protective Effects Against Cancer

Cancer is another terrible disease characterised by the uncontrolled growth of cells.

Many people claims that ACV has an anti-cancer capabilities.

In fact, some studies have shown that different type of vinegar can kill cancer cells and shrink tumors.

However, all the studies on this were done in either isolated test tubes or on the rats, which proves nothing about the Protective effects of ACV against cancer in breathing human-being.

Other observational studies shows that vinegar consumption can increase or decreased number of cancer. For instance, vinegar consumption increased bladder cancer in Serbia and decreased esophageal cancer in China.

Why Should I Use Apple Cider Vinegar

I know, you read all the main benefits of ACV but the main Question is Why Should We use Apple Cider Vinegar

Apple cider vinegar is the most used vinegar in all other types of vinegar because of its benefits and many fitness coaches and celebrities recommend it.
Many Beauty Brands use ACV to make beauty products for hair and skin so instead of using mix ACV with you can use it as a raw which has more benefits than used one.

Many of the above experiments had been done on animals but there are also some community who promote the use of ACV based on their experience with it.

Disease related to Diabetes and Heart-attack has become increased day-by-day. If you want to control your sugar level or the chance of Heart-attack, try to add 2-3 tablespoons of ACV in your meal.

How Much Should You Drink per Day?

Well, the doses of ACV totally depends on why you want to drink it?

For Blood Sugar Control: Four Teaspoons(20 ml) before Meal

For PCOS: 15 ml with 100 ml water

For Weight Loss: 1-2 tablespoons(15-30 ml) each day for 2 or 3 months

For Improved Digestion: 15-30 ml

Final Thoughts

ACV is considered as multi-purpose vinegar because of its benefits in many health problems.

When I knew about The benefits of ACV, I started drinking it for 2 months along with the calorie deficit diet and It showed result.

Without any proper diet or medication of your health problems, apple cider vinegar won't shows any magic.

I would like to know how many of you know all the benefits of ACV and already drinking along with your diet?

Calorie Burned Calculator: Easiest Way to Find Burned Calorie

2019-03-20T21:50:00.005+05:30

Calorie Burned Calculator: Easiest Way to Find Burned Calorie

How This Calculator Work?

Wondering how much extra you’ll have to work out to indulge in your Favorited dessert? Or perhaps you’re interested in knowing how many calories you burned playing your favourite sport.

Either way, you’ve come to the right place! With the calories burned calculator from YAZIO, you’ll be on your way to a happier, healthier you. With just a bit of information, our free, online calculator can calculate the calories you burned from any daily exercise, like biking or swimming.

You can even determine the calories burned during sex! Simply input the activity into our calories burned calculator, and we’ll do the rest.

Influential factors for calories burned calculation

One of the most important factors in determining calories burned by exercise is indicating the workout intensity within the calculator.

The calories burned from walking, for example, will differ significantly from the amount of calories burned by running. Our calculator takes these factors into account in order to calculate and yield the most accurate results.

While using our calories burned calculator, for example, you can choose specific speeds from our search box. This is essential, as the calories burned by running will be much higher than those burned during a leisurely jog.

Differing speeds during a workout, usually referred to as interval training, is also a great method for burning calories. In this case, the runner alternates between slow and quick speeds.

When it comes to calories burned based on speed and intensity, the same goes for any other activity. A relaxed bike ride, for example, will burn less calories than a high-intensity biking trek through the mountains.

Other influential factors when using a calories burned calculator include body weight and overall body size. Calories burned through exercise differ from weight to weight.

An individual with a higher body weight will burn more calories than a smaller individual, even if the intensity and duration are the same. In addition, age can also play a role.

As an individual ages, there is a steady degradation in muscle mass. This means someone will burn less calories the older they get. Our calculator takes these factors into account.