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)

How to get bicep peak

How to get bicep peak

Before discussing about topic first under the bicep muscle. Bicep is of two muscle short head and long head.

 Bicep Peak also depend upon your genetics Shorter muscle belly get taller bicep peak and longer muscle belly get less peak.

Short head shows the thickness of your bicep and the long head show the peak of the bicep. So you have to target long head of the bicep.

If you don’t have good genetic you can still improve your bicep peak by performing this exercise.

1 Incline dumbbell curl

2 ez bar bicep curl

3 dumbbell concentration curl

There are lot more exercise you can find it out on YouTube or google but these are the effective exercise for bicep peak.

Point to be note

 Close grip exercise of bicep will activate your long head of the bicep and your exercise form must be correct.

Don’t only focus on these exercise or only train long head. Train you full bicep and try different exercise.

  

explain calories 2018

Calories

Calories is a nothing but just a unit of energy.

From where we get the calories?

We get calories from macro nutrient that is protein, carbohydrate and fat. 1 gram of protein contain 4 calories, one gram of carbohydrate contain 4 calories and one gram of fat contain 9 calories. 

If you want to know detail information about macros check out the link protien ( https://bit.ly/2E3aNGe ), carbohydrate ( https://bit.ly/2zFMoSq ), fat ( https://bit.ly/2QlbjoM )

Why we require calories?

Calories means energy so we require energy in every movement of our life for example to beat our heart our body require energy and also to think, to walk, to talk, to breath, your exercise everywhere energy is require.

How much calories we require per day or what is our maintenance calories?

See it depend person to person like height, age, weight, sex, general health. It is very difficult to check exact maintenance calories to check exact maintenance calories you will have to track each and every activates you perform per day.

 But you can check your maintenance calories on google by typing ‘BMR calculator’ you have to fill your age, height and weight that will give you a rough figure means that will not the exact but it will be approximate number.

What if we don’t eat or don’t intake the calories

If you stop eating so now you are not getting calories or energy from food. Now your body will start using your stored fat and muscle as a source of energy. This is not healthy many people do fasting to lose weight that is not good for health.

What is maintenance calories?

Maintenance calories is a daily calories require to maintain your body weight.

 Calories are game changer

You have to focus on your calories if want to loss fat or you want to gain muscle for example is your maintenance calories is 2000 than for fat loss you should be calories deficit means you can take approximately 1500 to 1700 and to gain muscle you can take approximately 2500 to 2800.

But keep in mind your macros and micro nutrient must be proper.

One more important point to remember. I’ll explain with you with the example a burger contain 500 calories and your maintenance calories is 2000 you can eat 4 burger per day and survive. wait but that’s not a healthy way you have to take proper your macros and micro nutrient.

Lest recap what we read

  ü What is calories?

  ü Why we require calories?

  ü How much calories we require per day or what is our maintenance calories? 

  ü What if we don’t eat or don’t intake the calories

  ü What is maintenance calories?

  ü Calories are game changer

Exercise routine for chest, back and leg

Exercise routine for chest, back and leg

Monday – Back

Worm up by doing pull ups of (3 sets, 8 to 10 reps)

1. bent-over barbell deadlift (4 sets, 8 to 10 reps)

2. Standing T-bar row (3 sets, 8 to 10 reps)

3. Single arm dumbbell rowing (4 sets, 10 to 12 reps)

4. Lat pull down (4 sets, 8 to 10 reps)

5. Close grip pull down (3 sets, 8 to 10 reps)

                                                                

6. Seated cable rowing (4 sets, 8 to 10 reps)

7. Back extension (3 sets, 10 to 12 reps)

Tuesday   - chest

Worm up by doing push-ups (4 sets, 10 reps)

1. Incline dumbbell press (4 sets, 8 to 10 reps)

2. Barbell bench press (4 sets, 8 to 10 reps)

3. Incline dumbbell fly (3 sets, 10 to 12 reps)

4. Seated machine press (3 sets, 8 to 10 reps)

5. Parallel dips (3 sets, 10 reps)

6. pec-deck machine (4 sets. 10 to 12 reps)

7. Cable cross over (3 sets, 10 to 12 reps)

8. Dumbbell pull over (4 sets, 10 to 12 reps)

Wednesday – leg

Do warm-up of 100 to 150 set up or squat

1. Barbell squat (3 sets, 8 to 10 reps)

2. Front squat (3 set, 8 to 10 reps)

3. Walking lunge (4 sets, 12 reps)

4. Leg press (3 sets, 10 reps)

5. Leg extension (4 sets, 10 to 12 reps)

6. Hamstring back leg (4 sets, 10 to 12 reps)

*Important note (do proper warm up before exercise so that you'll don't get injured and try to focus on proper form of the exercise and take 45 to 1 min of rest between your workout not more than that).