carb loading diet | benefits of carb loading | goan fitness

carb loading diet | benefits of carb loading | goan fitness

Carb loading ( https://bit.ly/2zFMoSq ) is the part of peak weak. Carb loading can be understand from the word mean to loading the carb into the body this is done by the athlete when only one weak is left for the bodybuilding contest. 

For Cab loading we can basically say “top up” means it is the last step before the contest. So this carb loading is very important because an athlete can bring up to 20 to25 percent change in his body only within one week.

Why the carb loading is done?

-Frist to feel up muscle glicosion

When we eat carb it get convert in the glucose and travel the body through blood and during this body release insulin and insulin work is to store the glucose in the muscle in glicosion form and this is called muscle glicosion. This bring roundness in the muscle.

-Second to dry out the body

When we eat the carb to digest the carb it require water and sodium. So what bodybuilder do is first they reduce the water intake and during the peak weak they load the carb so that their body get dry. If body get dry it look hard, it get 3D look, and we can see better separation in the body.

So these are the two main reason the carb loading is done

During carb loading bodybuilder don’t have to consume fats but in case they intake more carb then require than they can intake fats because fats slow down the digestive system. 

a bodybuilder don’t have to take more carb than require  or less than require because take more carb than require will make your body bloated and less carb will make body look flat.

How much carb to intake?

See it depend on body everyone have different body type so no one can tell exact amount of carb to be taken.

E.g. some body get fill with 500g and some with 1500 or even more so it depend upon the body.

deload week | deload week meaning | goan fitness

Are your body not getting recover or felling fatigue??? Try this

method that is “Deload week”.

What is Deload Week?

The word Deload mean reduce the load. So deload week is a particular week were you reduce the work out intensity or volume.

Deload week means in a particular week you can reduce 40 to 60 percent of weight or with same weight you can reduce the volume.

Deloading is reducing the training load so that you can recover your muscle if you are following hard core work out for very long time.

Do and Don't Deload Week

How to Deload or follow Deload method

Reduce your lifting up to 40 to 60 percent for a week or manipulate your volume or weight.

E.g. if you were doing bench press of 100 kg reduce it to 60 kg or 50kg or reduce volume means with same weight less reputation.

Or do light cardio or go and play your favorite sports but keep in mind you should not follow HIIT or high intensity interval.

advantages of Deload week

Who can follow Deload week

Deload week can be followed by beginners or intermediate level .but more preference is given to intermediate level.

Intermediate levels are training since long time and they can understand their body well than beginner.

Deloading will work for someone who has been training really hard for a long time and not gaining result or unable to recover the muscle than only one person can go for deloading.

Some important point Deload week or conclusion

·       Keep your diet as usual.

       

       Don’t completely stop your work out during deload week.

·       Manipulate volume or weight

That’s it in this article if you like it comment below and follow me on Facebook, Instagram, twitter and Pinterest.

gym tips for beginners | fitness tips for beginners

gym tips for beginners | fitness tips for beginners

These are the tips for those who just now started going to gym (one week or one month). Most of the beginner ignore this.

#1 Eat 45 min or 1 hour before going to gym

So you’ll have to eat at least  45 minute or 1 hour before going to gym so that you’ll don’t fell full in the gym. If your stomach is full than you’ll will not be able to push harder or not able to perform the activity properly. Lot of people in your gym eat just before they do work out it might be 5 minute before workout it is not benefit because food take lot of time to digest.

#2 do worm up before starting your exercise

Most of the beginner avoid to do warm up. Warm up is very important. It reduce the chances of getting injure. It active your muscle or make your body ready for workout.

#3 start learning the proper form

The main thing beginner should keep in mind is to perform the exercise with correct form otherwise you will not get full benefit of the work out and you might also get injured. Tell your trainer to tech you the proper form.

#4 do not compare yourself to other

What beginner do in the gym is they compare their self with other. If there is a thin person and lifting more weight than you that doesn’t mean you are weak or you have to lift the weight more than that person because you don’t know He might be working out from one year or two year. You will gain the strength slow.

#5 drink water during work out

Drinking water during workout is very important during workout we sweats a lot and our body get dehydrate. So drink water and keep your body hydrated.

#6 focus on your diet

Diet play very important role about 60 percent depend upon diet. If you don’t follow proper diet it impossible to achieve your goal. Weather it might be fat loss or muscle gain and most of the people give up from the gym because they are not getting the result.

#7 rest

Diet play 60 percent, training 25 percent and 15 percent is your rest. Rest is the time when your body start recovering. If you are not giving require rest to your body than your body is not going to respond or you will not achieve your goal. So give proper rest to your body.

#8 set up your goal

You must set up a goal that why you are going to gym? For fitness, bodybuilding, straight training, fat loss, muscle gain. First set up the goal and accordingly plain your diet and training.

#9 train all the muscle

This is the biggest mistake made by a beginner that they only train specific muscle like they train only chest and bicep and nothing else. You have to train each and every part of the body like chest, back, leg, bicep, triceps, calves, traps, fore arms, gluts. Than only you will get a balance body or symmetry in the body.

#10 breath during workout

You’ll have to keep in mind of breathing. It is very important you have to breathe during contraction of muscle and breathe out during retraction of muscle. It supply blood and oxygen to the muscle.

Last point but not the least

a) When you start to go to gym it will take time to achieve your goal. It might be fat loss or muscle gain. You will not achieve your goal within a month it take years to build a body.

b) Never listen to the trainer who tells you to take nonsense stuff.

c) Try to grow your body naturally.

https://goanfitness.blogspot.com/2018/12/top-10-tips-for-gym-beginner.html

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.