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.
Read & TAG A FRIEND👭.

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.⠀

Are You Loosing Weight But Looking Fat?

Not possible😱⠀

How in the world can someone lose pounds on the scale but look worse!?!⠀

Because fat loss & weight loss are NOT the same!!🤭⠀

Weight can come from a lot of things; fat, muscle, bone, water, hair, etc.⠀

Just cuz the your “weight” went done on the scale doesn’t always mean it came solely from fat.⠀

But how does this happen?⠀

Caloric reduction WITHOUT the focus on macronutrient profile is the biggest contributor☝🏼.⠀

Yes, to lose weight you need to reduce calories. The probably is no one was every taught where those calories should come from!⠀

A majority of people look at “reduce calories” and they will simply cut out everything. Protein, fat, and carbs.⠀

Causing the scale to go down but they only look like a smaller version of themselves.⠀

I’m order to actually change your body composition and lose mostly fat, calories do need to be reduced.⠀

BUT! Those calories need to come primarily from fats & carbohydrates.⠀

Keeping protein high (1g-1.3g per pound of body weight) will ensure what you keep most of your muscle mass during a fat loss phase.⠀

I only say most because it is inevitable that your gonna lose some muscle mass.⠀

But we can DRASTICALLY reduce this by make sure protein is adequate. ⠀

Take your macros.⠀

Understand what your food consists of. ⠀

If your goal is cosmetic and you wanna look a certain way this is essential.⠀

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Do you have a friend that is constantly yo-yo dieting and needs to track there macros!?!? ⠀

Tag them below and help spread the word!!⠀

Being Healthy Is Habits & Lifestyle.

Habits  , Healthy

Being healthy doesn’t have to be complicated. Often the simplest of things can make the biggest impact. .

Have you ever wondered why things which on paper seem pretty fricking simple actually end up being the hardest things to do.

Walking to a tap filling a glass with water and drinking it a numerous times a day isn’t like trying to climb mount Everest.

Eating a few portions of veggies with every meal isn’t like building and launching a rocket.

Yet still so many people struggle to do them either consistently or at all.

Why?

Well mental resistance to doing new things isn’t unusual.

In all honesty the only way to break through the resistance is to start small and then be disciplined with achieving the small things.

Over time these then become your habits.

Maybe you’re attaching all kinds of negative stories to you about
👉🏻your abilities

👉🏻your worth

All of which can lead to sabotaging behaviours

Maybe you’ve been telling yourself in order for something to be impactful and worth doing it must be fancy and complicated.

Or perhaps you don’t believe the true power of;
👉🏻positive environments
👉🏻laughter

👉🏻working on loving yourself

Maybe your life mission is to try and find a more complicated way of getting healthy.

Maybe in your mind you think healthy means you must live a miserable existence cutting out everything you enjoy

You run with an abundance of
👉do’s, don’ts

👉evil this,evil that

Rather than putting your moderation pants and context hat on and know you don’t need to live like a nun!

Oh and let’s not forget your compelling need to have everything yesterday.

You want fast and easy

I get I really do there’s loads of stuff in my life I would love to happen quicker and without the work but that’s just not real life.

But looking for fancy pills, going on crazy detoxes or other fads hoping for a quick fix is a waste of your time.

What you really need to do is;
🙏🏻Work on your main driver (the mind)
🙏🏻Then make nailing these basics your focus

Squats King Of All Workout For Weightloss.

Squats , weightloss ,fitness
Squats


Best exercise to lose weight, here’s why experts call squats king of weight loss exercises.
For weight loss and fitness, experts say squats are one of the best exercises you should do regularly. It helps engage all core muscle groups, increases stability and strength. However, it is important to maintain the right form for doing this exercise.Whether you’re doing squats for weight loss or to gain an enviable, toned body, it is important to get the right form while doing it. Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. There’s a reason why squat is called ‘king of exercises’. It helps engage all the core muscle groups, increase stability and strength.
Reach the right depth “Many people squat above parallel and do not go deep enough to positively impact the legs and thigh muscles. In fact, staying above the parallel limits will hurt your knees. So, make sure your thighs are parallel to the ground,” It is important to engage your core while performing squats. According to a study engaging the core will help tone your thighs, calf and will work on your abs too.

Breathing technique “First inhale and inflate your lungs before you start the rep, then exhale once you’re done with the rep,”

Are Oats Gluten Free?

Oats, oatmeal, weightloss

Gluten free oats

Oats are a highly nutritious grain with many health benefits.

They’re a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.

However, you may wonder whether oats and oatmeal contain gluten.

This article explores whether you can include oats in a gluten-free diet.

Gluten is a family of proteins found in grains .Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut.

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.

Pure oats are gluten-free and safe for most people with gluten intolerance.

5 Useless Things Every Desi Gym Trainer Makes People Do.

Ever heard the term ‘Gym Bro’? If you haven’t, then let me give you a brief description about this misinformed breed. A gym bro is a guy who thinks that he knows all the science of bodybuilding, nutrition and supplementation and goes on giving random advice to everybody in the gym based on his personal bro science experience. What’s ironic is the fact that most of these gym bros go on to become ‘gym trainers’. This is a breed that you really need to stay away from if you want to make real progress in your results. Here are 5 stupid things that almost every desi gym trainer does.

1) Performing Cardio Before Weight Training

So some people out there think that if they perform cardio before their weight training, their body will burn fat during weight training. This is absolute bullshit and is even counterproductive for your goal of a lean physique or fat loss. If you perform a long session of cardiovascular exercise, your body will lose majority of its strength before you even start lifting weights. Consequently, you will lift lesser weights than what otherwise you would lift if you began your training with the weights. You should lift as much as possible irrespective of the fact that you’re bulking up or cutting. Lifting lesser weights is only going to make you weak by declining your strength. So don’t fall prey to this bullshit protocol.

2) Sipping BCAA Unnecessarily Between Sets

This is a very common sight in almost all the gyms these days. No matter if the guy is an absolute beginner, you will still find him sipping the flavored BCAA supplement in between the sets. I’ve even seen people lifting a 5-pound dumbbell and taking BCAA for recovery. Trust me guys, BCAA supplements are the most overhyped supplements out there. Your body does not need any BCAA supplementation separately if your protein intake is on point and you had a good pre-workout meal.

3) Having Protein Shakes Immediately After Workout

You must’ve seen people rushing towards their gym bag to grab the shaker that contains their protein powder in it. They don’t waste even a single minute after completing the last rep of their weight training. They are afraid that if they delayed their protein intake even by a second they might lose a few pounds of their muscles. Guys, the so-called ‘Anabolic Window’ is not for a couple of minutes. Studies have shown that even if you consume your whey protein up to half an hour post your workout, it will still have the same effects. So you don’t really have to rush to grab that shaker.

4) Not Performing Basic Stretching

Stretching (both pre and post workout) has an important role to play in your overall flexibility of the body. You must have seen people complaining about being sore all the time and how their body has become too stiff over the course of time. This happens due to lack of stretching exercise in the workout routine. Everybody likes the pump in the muscle but nobody cares to stretch them after that pump. This makes them stiff over time and also more susceptible towards injury. Stretching is as important as your weight training if your goal is to be fit.

5) Performing ‘Fancy’ Functional Moves

A few of you might get butt hurt after reading this, but the concept of the term ‘functional movement’ has been taught to you guys incorrectly. I am sure you have this notion that performing a pistol squat on a bosu ball is a functional movement while doing a barbell curl is not, right? Well, you’re absolutely wrong here. Functional training is any training that makes you more functional for doing your daily chores. I am sure that majority of your daily chores are performed on a stable surface and not on a bosu ball. This is the reason why barbell curls are more functional than pistol squats on a bosu ball; after all, you have better chances of performing a curl movement during your entire day.