Myths and truth in fitness industry

Myths and truth in fitness industry

Myths

#1 you will not increase your height

Most of the people use to say that if you do shoulder workout you will never increase your height that’s totally wrong. Your height is depend upon your genetics.

#2 supplement damage your kidney

First understand what is supplement. Supplement is just a source of protein which we buy from the store when we don’t get require protein from food and we also take supplement after workout because it is fast digesting.

Supplement can create a problem only when it is fake. Now a days it is really difficult to find original supplement in the market.

#3 wearing of supporter

If you don’t wear supporter yours testicle get loose or there will be problem in your testicle. Its total wrong supporter is not require in gym it is one of the most myths spread by the people. It is an old tradition which came kusti and pehlwani.

#4 do crunches to loss belly fat

This is the myth in the lot of people mind that doing crunches will loss the belly fat but it’s not like that you belly fat will decrease along with your body fat. Fat loss will only happen when you have proper diet plan. Doing crunches will make your abdominal strong.

*One thing I want to tell that you cannot achieve your goal without your diet it might be fat loss, muscle gain. And most of the beginner don’t know about this and they give up and stop going to gym.

Truth

Motivational video

When you watch a motivational video you see most of the bodybuilder don’t do the proper form during the exercise so you’ll also start doing the same things during your workout.

 It is ok for the bodybuilder to not focus on the form because they are working out since a years and their muscle have get mature and strong. If you do like that than it might make you injure or it will not give you benefit of the workout. So watch the motivation video but don’t follow their form.

Micro nutrient 2018

Micro nutrient

We all know about macro nutrient that is protein, fats and carbohydrate (if you’ll don’t know about this I has explain it in detail check it out). So let’s talk about micro nutrient. Micro nutrient are vitamin and mineral which is require for the body for growth, development and functioning. In this I will explain all the vitamin and Minerals in the next topic.

There are two types of vitamin fat soluble and water soluble.

Vitamin A, D, E, K are fat soluble. Fat soluble means this vitamin are digested with the help of fat. And water soluble are B and C.

Fat soluble

Vitamin A

Function – maintain and protect vision

Source – fish, meat, egg, yellow and green vegetable.

Vitamin D

Function – promote bone growth and strength, regulate absorption of calcium and phosphorous.

Source – sunlight, beef liver, cheese.

Vitamin E

Function – protect cells, use in diabetes , protect from hair fall and due to excessive workout muscle become stress in this condition vitamin E is used.

Source – green veg, soya bean, egg, almond, banana.

Vitamin K

Function – play important role in blood clothing, protect from heart attack, keep our bone strong, and help in digestion.

Source – green veg such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.

Water soluble

Vitamin B

Vitamin B are complex. Complex because under vitamin B there are more eight vitamin.

Vitamin B1 (thiamin)

Function – produce cell, reduce stress, and break simple carbs.

Source – meat, pork, cereal, grain, beans, potato.

Vitamin B2 (riboflavin)

Function – protect our cell, antiaging, play important role in increase in red blood cell and hemoglobin.

Source – milk or milk product, egg cereal.

Vitamin B3 (niacin)

Function - help to increase good cholesterol, protect from heart attack.

Source – meat, fish, cereal, rice.

Vitamin B5 (pantothenic acid)

Function – play important role in production of hormone and also testosterone, break down fats and carbs.

Source - curd, egg, veg’s, grams.

Vitamin B6 (pyridoxine)

Function – needed for proper brain development (in kids) and function (for people of all ages). It helps the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress).

Source – meat, fish, potato, banana, vegetable.

Vitamin B7 (biotin)

Also known as beauty vitamin

Function – help in production of good quality hair and nail.

Source – chicken, egg, pork, potato.

Vitamin B9 (folic acid)

Function – sharpen the memories, keep away from depression

Source – Wheat bran, fortified cereals, grain products, and barley.

Vitamin B12 (cobalamin)

 Function – help all the vitamin to do their work.

Source – mostly found in non-veg like animals liver.

Vitamin C

Function – protect body from infection, growth and repair of tissue example bone, teeth, skin.

Source – fruits and vegetable example peppers, papaya and broccoli.

*Note

There are lot more function of this I had only covered main once

If you are not getting require vitamin and if you want to take it from supplement than take doctor consultancy

How to get 3D shoulder

How to get 3D shoulder

Shoulder is one of the best part in our body. If you have a well develop shoulder you will look wider and your waist will look smaller. There are three muscle in our shoulder all the muscle you have to train that will give you a balance in your shoulder.

                                            

So before getting to the topic lets understand shoulder anatomy

There are there muscle in our shoulder

1 anterior deltoid or front deltoid

2 lateral deltoid or middle deltoid

3 posterior deltoid or rear deltoid

So let’s talk about your front deltoid or anterior deltoid

Exercise for your anterior deltoid

1 Barbell shoulder overhead press

When to perform branch press or incline bench press your front deltoid get involved in it but you have to perform specific exercise for your front deltoid. This is one of the best exercise for your front deltoid. (Keep in mind you have to perform this exercise properly). 4 set and 8 to 10 reps.

2 front dumbbell raise

This exercise also target to your front deltoid. So you have to do 4 set and 10 to 12 reps.

3 seated dumbbell press

This exercise two muscle front and middle deltoid perform 3 set and 8 to 10 reps

Exercise for lateral deltoid.

1 lateral raises

This is one of the best exercise for the middle deltoid but most of the people do it wrong so go and check some of the you tube video.do 4 set and 10 to 12 reps

Exercise for your posterior deltoid.

1 Revese pec-deck fly

This is one of the best exercise for your rear deltoid. There are two grip in this pronated and supinated grip. Whichever is comfortable to you perform it. Do 3 set and 10 to 12 reps.

2 high pulley face pull

This is my favorite exercise but this exercise you have to perform perfectly so check out some YouTube video you will get the idea. Do 4 set and 12 to 15 reps.

 (sorry for last two workout i got the images)