Workout For Strength, Stability and Muscle Building.

Muscles , bodybuilding
There’s a lot of debate out there about which exercise build the most muscle.⠀

And while almost every exercise can and will build muscle to some extent. There are a few movements that should never be missing from ANYONES program.⠀

💥SQUAT💥⠀

This an essential for building hole body strength and stability and is I primary movement in day to day life.⠀

💥DEADLIFT💥⠀

A staple hip hinge movement. Great for build posterior strength.⠀

💥OVERHEAD PRESS💥⠀

Great for building overhead stability and strength you can’t neglect to not pick something up and push it over head. ⠀

💥ROW💥⠀

We can’t forget to pull something towards you. While day to say life always has us moving forward we neglect to pull things towards us. ⠀

Picking any sort of row movement will fix your poster, keep your shoulders healthy, and build an overall strong physique.⠀

All these move will find in day to day life whenever your picking up something or possibly putting something in a cabinet. You’ll be doing one of these staple movements regardless.⠀

All these movements have amazing variations to them. unilateral, barbell, dumbbell, kettle bell, all these can be great variations to these simply movement patterns.⠀

So never be afraid to pick up some weight and do these staple lifts.⠀

Wether your goal is to build maximal amounts of muscle, lose fat, or just keep a health strong body, you can all benefit from incorporating these movements into your program.⠀

Creatine!

Creatinine ,creatine
Creatine!
Let’s start off by answering the most common question – Is creatine safe?
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Yes! Not only is creatine one of the most studied supplements, but our body actually makes it on our own! If you eat fish or really any type of meat, you’re actually taking in some creatine.
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In order for our muscles to contract, a phosphate needs to break off the molecule known as ATP in order to create ADP. However, our bodies are not able to use ADP so in order to make ATP, we need to get a phosphate molecule from creatine phosphate (PCr). Having greater amounts of PCr allows us to train at greater levels of intensities and is extremely powerful in improving both strength & power, and increasing muscle mass while reducing body fat.
Creatine monohydrate is the type of creatine that has been the most researched. Taking in 3-5g of creatine per day is effective and does not need to be loaded.
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I personally have been using the supplement Pure Rebuild after my workouts which has both creatine & glutamine in it! I do quite a bit of high intensity circuits which includes tons of plyos so this is the perfect supplement to give me the strength, power and endurance to get through these workouts as well as help to rebuild and repair properly.
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Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

How do I lose weight through diet only?

Many time this question is asked to me by people who are failed in weight loss process and hate doing workout.

When my friend came to me with this same question, I asked her, “What do you mean by diet only?”

And she was very clear about it and said: “Don’t tell me to exercise, I just hate it.”

I wanted to really help her with that, so I told her that, “let us experiment, you are right now 92 Kgs… I am not going to tell you to fast or either to exercise.. but you have to do what I will say”

She happily nodded on this!!

We started in February 2018 ( I know as we maintained Journal), So I will tell here in points summary what we exactly did and how it turned out…

  1. I told to keep patience with this as this will take time and rather going target wise weight losing, we will first check how much weight she can lose by following the things I told her to do!
  2. Then we set her wake up and sleep time with morning and evening rituals.
  3. MORNING RITUAL 
    Wake up at 6
    —> Drink Lemon + Honey water (Full glass)
    —> Toilet time ( I told her even you don’t feel like it, Go as you have to set time for it as well, It’s part of our health)
    —> Drink Beetroot + Tomato Juice (Half glass only = kind of shot glass)
    (After 15 minutes)
    → Drink Aloe vera + Gooseberry juice ( Half glass only = shot glass I mean here)
    → BATH
    → ORANGE JUICE with 2 scoop collagen powder + 2 SUNRISE Eggs 

    Now she felt full !!

  4. I told her not to sleep in noon and do maximum work while moving. As much as possible, do everything using our body… walk while talking over phone… No social media more than 10 min at a time as it let us sit for more time…! And laugh a lot! at least smile if laughing not possible!!
  5. Lunch near 14:30: I included one curd bowl around 250 ml along with One Chapati and green veggies or lentils whatever available with her.. sometimes Red beans, green beans, chickpeas
  6. EVENING RITUAL :
    Near 18:30:: she used to feel hungry, so we decided to have (2 cucumbers + bitter gourd + chlorophyll drops) Green Juice this time!

    Finally in Dinner: near 21:00
    > We decided many things but the thing that has worked is: Soup + 1 scoop collagen powder
    Soup mostly of Bottlegourd! Sometimes mushrooms and pumpkin as well!

  • After dinner she has to prepare for all the veggies and juices she is going to have the other day!!
     

    NOTE: 

     We have a Vegetable and fruit market near us, so these things are easily available on daily basis!! She has to bring all things by walking in there. I used to do the same!

    I already told her to stop thinking about weight loss and enjoy as much as possible! 

    She was the student, so we don’t have to worry about Jobs and working time much!! 

    PROGRESS:

    We checked weight on March 31, 2018:: Progress was:: She was 88 kg
    > She lost 4 kg in 2 months just by following religiously above! 
    > And then she got inspired with one model’s look, and wanted to do some exercise. 
    > We started with 2–5 kg weight training for her and followed the same diet pattern! we used to have a variety of vegetables in diet now!! 
    > On the name of a fruit, I just let her consume Coconut water and nothing else! (Edit: Orange juice as well, I forgot about it)

    We checked weight on May 31, 2018:: Progress was:: 72 kgs.. and yes she was looking quite good!! 

    She used to watch ELLEN show, Kapil show, and Jimmy Fallon show and more to laugh everyday!! I must mention this !! This is a really good thing!! 

    Finally, we checked weight on August 31, 2018:: 64 Kgs (As I was also busy and she too had some examinations, she is a very good student in studies and in life as well I must say this, after all, she put faith on my words)

    Now she is regular with weight training of 5–10 kg thrice a week and she is also doing PRANAYAM regularly in the morning!! 

    One very important thing, we never set the target of losing weight!! We let it just be! 

    See things will work: 
    → If you keep faith
    → If you keep patience 
    → If you are consistent
    → If you don’t worry about the results
    → If you keep stress away
    → If you do include things stage wise rather than once

    PLEASE Keep these things in mind!! Because only you can improve your life, your body, and your soul… Other can only advice!! Put your faith in the right place!! 

    You don’t need to follow this exactly… Analyze your environment! And then decide and give it a big shot!!

Is Whey Protein Safe To Consume?

The two most important points before consuming whey proteins are:

  1. Make sure you consume an authentic product.
  2. Make sure to consume the right quantity so that your body can break down the protein.

Meegan Hefford’s body wasn’t able to break down the amount of protein she was consuming which led to her death.

Yes, it is safe to consume whey protein. It is made of milk and doesn’t contain any harmful substances provided you consume an authentic product.

Also, consuming an authentic product is an absolute must to prevent any sort of diseases or worse. The Indian market primarily is a major country with high adulteration of products.

How do you identify authentic products?

  1. Authorized Importer’s seal: Any imported product should have an importer’s seal on the product. It is imperative to verify the product with the importer through their customer care email ID since many sellers paste fake importer stickers on the product.
  2. Verify with the manufacturer: Manufacturer verification will only identify the box and not the content inside. Importer verification, however, will make sure that the product has followed a secured supply chain.
  3. Mixability: 99% of adulteration happens in Whey Proteins and Mass Gainers since they yield higher profits to the vendors. Once adulterated, protein quality will not be the same as before. A genuine whey protein/isolates will mix wellwhen you mix it in your shaker for 25 seconds. You should not see any “insoluble” substances. Mass gainers normally take time to mix due to its heavy texture, but insoluble substances should still not be visible.
  4. Lab test: is an expensive option but the last resort to opt.
  5. QR Code/Scratch Code: All products may not have it but if one has it, make sure to verify it. QR Code may help you authenticate products but don’t confuse it with Barcode. Barcodes do not help in authentication of products.
  6. Source of Purchase: Make sure you buy products from a reliable source who follow a secure supply chain & doesn’t want to compromise with your health for money.

Belly Fat

“Belly Fat!

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A common question I get is “How can I lose the fat around my stomach”. Belly fat is a common place for fat to be stored and it’s typically the hardest to get rid of. If you are struggling to lose fat in this area, your hormones may be off. Our hormones play key roles in our metabolism, cravings and our appetite.

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Holding excess fat in our stomach area may be due to high estrogen, insulin and cortisol levels and lower testosterone levels.

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High estrogen – causes more fat to accumulate around the belly. Try adding in some green tea, turmeric, ground flax & chia seeds to help decrease levels of estrogen.

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High cortisol – Stress is correlated to belly fat. When we are stressed & there are higher than normal cortisol levels, our cravings and appetite levels increase & our muscle mass levels decrease. To avoid this, ensure you are getting in at least 7 hours of sleep to help normalize hormone levels.

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High insulin – Insulin has the role of taking sugar into the bloodstream to either store it as fat or use it. To avoid having our insulin levels spike to high, limit processed foods, eat enough protein, fiber & healthy fats. Protein helps to regulate our appetite and keeps blood sugar levels stable and both fat & fiber help to slow the release of insulin (to avoid spikes).” )