STOP EXCESS SUPPLEMENTATION

PROTEIN  SUPPLEMENTS  ARE  HARMFUL

We know that bodybuilding demands more protein to enhance muscle growth by providing the nitrogen base for them. But try to fulfill your proteins needs from natural ways as much as you can do, and avoid the excess use of protein supplements. Although they are useful when consume in a limit and under a physician’s guidance.

MAJOR  HARMS  OF  PROTEIN  SUPPLEMENTS

Ø KETOSIS

This is the condition of human body when it starts dissolving fat  into energy, when there is insufficient amount of glucose in our body. Now you think that fat burning process is good but friends in this situation the load on liver and kidney is increased in such a manner that they may damage.

Ø STERIODS IN PROTEIN SUPPLEMENTS

As we know that steroids act as shortcuts which are help for muscle growth, bulkiness, strength and even for cutting cycles. So some of the protein supplement companies add some percentage of steroids in their supplements for fast results, which make their consumption very harmful for our body.

Ø KIDNEY STONE

Protein supplements are rich in calcium content, which when taken in excess further reacts and form calcium oxalate and other calcium byproducts. Actually these products are the main reason for kidney stone and other kidney related problems.

Ø EXCESS STRESS ON LIVER

When we are going to feed ourselves with high quantity of protein during  the whole day, which increase the work load on our liver for their digestion. This may lead to liver damage.

Ø INCAPABLE TO DIGEST FAT AND CARBS

Frequently feed up from protein during the whole day make our digestion system incapable to digest fat and carbs for energy. As our body learns to sweep calories from protein sources itself.

Ø BLOOD BECOMES ACIDIC

Blood pH should be around 7.But Due to the result of high protein intake our blood gets reacted with different contents of protein supplements and become acidic in nature.

Ø OSTEOPOROSIS

As above mentioned that blood becomes acidic and to maintain its pH level. The body must correct itself by making your blood more basic. The most basic available element in your body is calcium. Your bones will release calcium into your blood, which will then bond to the acidic byproducts of the protein, turning your blood back to a neutral level. But your bones have lost some amount of calcium from them, which results into low bone density and weaker bones.

Ø Some less severe side effects of excess protein consumption are nausea, diarrhea, bloating, and thirst.

Ø  Kidney shrinkage

kidney size reduces  

GYM PAINS....

SHARP STABBING PAIN

Our body is the best machine which can provide the warning signal at the very first knock of  the big problem. But most of the time we ignore its signals which results into big injuries.

There is a proverb you most familiar with
“NO PAIN NO GAIN”. 


But friends you have to develop a great sense of understanding between the pain which is useful for muscle growth and the pain which can bring a long period bed rest or may ruin your whole fitness/bodybuilding career.

The pain which is sharp and of stabbing nature (increases exponentially with exercise) must not be ignored at the first step.

PRONE TARGET AREAS

Ø Periphery of deltoids

Mostly generated while doing inclined dumbbells press, side lateral raises, military press etc.

Ø Lower back

Mostly generated due to heavy dead lift and squat without gym belt.

PRECAUTIONS

Ø Use GYM BELT while doing heavy weight exercises.

Ø Perform DEAD LIFT with standard posture.

Ø Avoid any further increment in pain by suitable Postures.

Ø Avoid doing exercises for that body part which is under recovery.

Ø If you are suffering from lower back pain, then while lifting any weights from ground, bend your knees as close to ground as possible for you, so that the strain will get distributed.

GYM FAINTNESS

The condition when you have not enough energy to go for workout training. This often lead to faintness.

REASONS

Ø When you have insufficient amount of calories with you

Ø When your body is not hydrated properly

Ø When you are tired, and need rest to recover back.

NOTE: This condition is most often found in persons who use to go for gym   training at morning timmings.so if you use to attend morning workout session

Ø Take a healthy hours of rest at night

Ø Avoid night outs.

Ø Feed your body with enough calories before going to GYM.

Ø Do a proper warm up session to avoid injuries.

GYM PAINS..IGNORANCE..CAN RUIN YOUR BODY

SWELLING

Swelling may be due to good as well  as bad reasons. It is good when it happens in our body while our body is in the stage of adaptation mainly in case of beginners. Going in depth, when your muscle fiber ruptures beyond some limits it results into muscle swelling.

Friends, Let me share my personal experience with you. I was doing  bench press with a heavy load of 374 lbs and unfortunately without any one nearby for help. Accidently  due to some sudden load on my left lateral deltoid, its muscle fiber got ruptured with a huge pain and it took 3 months to get recover completely.

Followings are the main reason for muscle swelling

Ø  Adaptation

Often found in gym beginners, because  our body use to take some time to  make itself familiar with gym exercises and loads.

Ø  Form

Doing  exercises with Improper form may lead to muscle swelling

Ø Negligence

Neglecting the warm up session before going for heavy weight exercises.

Ø Greed

Greed to gain and become muscular and bulky within days may lead to doing exercises beyond the capacity and may results into muscle swelling

ØSudden  load increment

  Progressive increase in load even when it is difficult for you to lift them  properly and magnify your mistake by going for it without any friend to  support you in case of frequent exhaust.

THE MYTHS.....BODYBUILDING BLOCKADES

TOP MYTHS ABOUT BODY BUILDING

We observe many myths in our society, about actions, reactions. Some myths teach us while some simply hinder us from moving forward and adversely affecting ourselves and Bodybuilding is not an exception and specially to the gym beginners.

Here,  you will find Top  Myths about Body Building which nothing but cause hindrance



TAKE HIGH CALORIES TO GROW BIG AT FASTER RATE

Of course it's true, if you eat big you will get big. But if you keep on taking high calories from the food sources having bad glycemic index then soon your belly fat will get thumps up and you will be  enroll yourself in the list of fatty persons. So friends, be careful about your nutrition source. They must contain high protein than the rest. Unfortunately, studies shows that, in most people, about 65% of the new tissue gains are brought by high calorie diets that consist of fat. Of the remaining 35%, approximately 15% consists of increased intra cellular fluid volume, leaving a very modest percentage attributable to increased lean mass.

MORE WORKOUT, MORE GROWTH

This is the biggest myth of the century which mostly troubles the beginners.Our body has a mechanism of breakdown of our muscle tissues during our resistance training. But friends, after a stipulated time period ( which mostly is between 45 to 60 minutes), our body glands release hormones which leads to shrinkage of our muscles, already pumped. Thus the end result is zero growth and perhaps even losses. Working out every day if you are truly using a proper amount of intensity, will lead to gross over training.

 LOW FAT SOURCES NEVER THE REASON OF BULGING BELLY

Friends, one simple rule to understand, all our body basic requirements like carbs, protein or unsaturated fat, if taken in high doses, without burning it for energy requirement, will simply convert into undissolved body fat which will ensure to first target you belly. If your calories intake exceed your energy requirements, you will gradually get fatter and fatter. Yes, it's true, that taking a diet rich in fat will surely pack on the pounds quicker for a variety of reasons, the most significant being that  a gram of fat has 7 to 9 calories as opposed to the 4 calorie/gram that carbohydrates and proteins carry.

BIG MUSCLES & STRENGTH, THE TWO DIFFERENT WAYS

Can you tell me  who has the biggest muscles and also the lifts the maximum weights in your gym? Surely, you will observe the difference. Sometimes they are the same, but 99% are different which shows that you have to lift heavy and perform your exercise in a good form. Exceptions may exist for genes, short-long limbs etc. If the tension applied applied to muscle fibers are light, the maximum growth will not occur.

JUST COPY PRO'S WORKOUT ROUTINE

Our training depends upon many factors, for example our body type, nutrition, years of practice and many others. Many Pro's spend hours and hours doing innumerable sets, so many that it would surpass the average person's recuperative abilities. If the average man follows the routines of an average Pro Body Builders they would in effect start to whittle down what muscle mass they did have or at best make only a tiny bit of progress after a couple of years.

TAKE MINIMUM REST BETWEEN THE SETS

Rest between the sets also depends on our body type, workout practices etc. If you are aiming to reduce the body fat, (endomorphs)  then you have to decrease your rest period between the sets and if you are ectomorphs then you have to take a break of 60 to 90 seconds after every set. In order to build muscle, you need to allow enough time for the muscle to recuperate fully,

 (that means, let the lactic acid build up your muscle dissipate and ATP levels build back up). In order to make muscles grow, you have to lift the heaviest weights possible, thereby allowing the maximum number of muscle fibers to be used.

DUMB BELLS FOR BIG MUSCLES, AEROBICS FOR CUTS

Yes, may be true for endomorphs as they target to reduce their body fat and aerobics can help them to get back in shape. But the fact is that weight training is the best way to lose your body fat and cuts you up.

Aerobics is generally meant to improve cardio efficiency, but if you do it for long, you will burn up calories and in the long run drop the fat. However, weight lifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at moderate pace for periods longer than 20 minutes, ( it generally takes that long for the glucose in the blood stream to be 'burned up', causing the body to dip into glycogen reserves for its energy). Once the glycogen reserves are used up, the body must metabolize the fatty acids for energy. That is how your body lose fat.

MORE REPS, MORE HARDNESS, MORE CUTTINGS

Simply a big myth, high repetitions may be effective for fat reduction and cuttings but it does not go beyond that to increase muscle hardness. Instead heavy weights provide strength hardness and cuttings with great results.

MUSCLES CONVERT INTO FAT

Muscle converting into Fat, a big myth, born and nourished in countryside. Have you ever seen a diamond changing into coal? Muscle and Fat are two unique things. Muscle is made up of individual cells, living , breathing cells that undergo all kinds of complex metabolic process. Fat cells are simply storage packets of lipids. If the inactivity is facilitated by preventing yourself from gym training, the muscles will shrink faster than the surrounding skin and temporary condition of loose skin might be experienced but that too will remedy itself with time.

CHECK OUT ALL TIME FAVORITE UFC HEAVY WEIGHT CHAMPIONS

@  UFC HEAVYWEIGHT LEGENDS

Drinking Habits

When to consume water

A.    Morning(after just getting out of bed)

Take about 900 ml to 1 liter of water after just getting out of bed in morning. Data collected from different studies has led to a result taken by doing so our metabolism boost up to the peak level and at the mean time we can equalize the water losses a while sleeping.

B.    Before meals

Friends for proper digestion of meals try to avoid excess water consumption within 30 minutes before meal .Yes, you can take small sips.

The reason behind this fact is, if you take excess of water you cannot eat as much as your muscle cells actually need it, as they are already bulging out with water. Secondly, the excess water before meals also made the various digestion chemicals and acids very dilute in nature.

C.    After meals

Same as the above fact don’t take much quantity of water just immediately after meal .firstly the chemical enzyme present in our mouth which is responsible for our carbs digestion becomes inactive.

Secondly, the acids called hydrochloric acid and the enzyme present in our gut are getting diluted due to the water and their functioning become slow and inefficient. 

D.   Pre workout

We usually take pre workout proteins + carbs blender before half an hour from workout. So friends ,these shakes should be taken with defined amount of water, avoid taking it with the floods of water.as these shakes get their effectiveness with the percentage concentration and the time for which it remains in your stomach so that they can produce a huge amount of energy in the meantime.

Creatine and other pre workout drinks should be taken with the definite amount of water.

E.     During workout

Often ,the trainers say that don’t take water during workouts but friends you should be quite hydrated during your workouts .so here is the solution for this problem take a drink which includes glucose (fast recovery agent) ,protein and some type of electrolyte(salt, sugar blender) solution which is the best known source of hydration.

F.     Post workout

Friends when you come out of gym .you felt very thirsty at this time so  don’t make a mistake by taking water only, just prepare your shake which must include protein (for muscles recovery and growth), carbs(source for recover the energy and to end up muscles fatigue) . The reason is that after workout if you take only protein then its most of the content will used up for energy gaining process and the muscles remains as it is.

G.   Before sleeping

   

      Drink a glass of water before you go to sleep. It is just a kind of preparation to fight against the water loss (due to perspiration and digestion and growth related activities) while you are sleeping. As metabolism being slow at night, so it require water to transport the nutrition to   the blood stream while sleeping.

CHECK OUT WHO IS THE BEST AMONG ALL WORLD’S STRONGEST MAN WINNERS

Importance of being Hydrated

Hydration

Human body is composed of almost 60 % water. From this fact we can get a clear idea that how much the water is required or how much the hydration of cells is required to be fit. But as you are in the stage of increasing your muscles tissues size there is a mandatory requirement of high amount of water. Friends as we know that muscles are made up of tiny cells and the increase in the size of these cells lead to increase in the size of our muscles. Water plays a vital role during the digestion of food and get consumed in the cytoplasma of cell, help in the excrete removal process, and the removal of toxic products from cells which all lead to growth.

FACTS AND FIGURES

Fit ness lovers here is the formula by which you can calculate the amount of water required to taken by an adult during a day.

First measure your weight in Kilograms and then divide thee sum by 25, for pounds  divide it by 55 ,by which you can easily calculate the quantity of water in liters required.

Benefits of being hydrated

Ø  Hydrated cells grow faster

Ø  Body toxics get removed

Ø  Blood gets purified

Ø  Blood pressure remains normal

Ø  Body temperature gets maintained

Ø  Removal of calcium oxalate and other  toxics which may leads to kidney problems

Ø  All of the above lead to the increase in muscles size, fitness and faster rate of recovery.

CHECK OUT ALL TIME FAVORITE

UFC HEAVY WEIGHT CHAMPIONS

@  UFC HEAVYWEIGHT LEGENDS