Monthly Archives

February 2015

10 Best Workout Supplements for Gaining Mass

By | Supplements, TRAINING & WORKOUT | No Comments

Do you like eating or do you like exercising? Well, it is a question that didn’t need asking considering the answer is obvious. Anyone in their sane mind would choose the former in a heartbeat, while do everything they can to avoid the latter. However, it can be said that both are important when it comes to our health. Not only for remaining healthy and fit, but also to have a good, steady and strong body. Maximizing growth can be very important, which however, will not occur only with the help of body building equipment, but also with the help of certain ingredients in our food which are absolutely critical such as:

1. Whey Protein Powder: Nothing can beat whey, a milk protein, to gain you the highest level of muscle and growth. With a fast absorption power and the ability of increasing blood flow in the muscles, it will also increase your size and strength and end up losing fat and preserving muscle.

2. Casein Protein Powder: Another milk protein, Casein protein powder are much longer-lasting and will spread amino acids slowly and steadily throughout your bloodstream. A study conducted in Netherlands have recently concluded that taking in casein two and a half times more will lead to higher metabolic rate and a better fat balance, with satiety level 33% higher.

3. Creatine: Made up of three amino acids: arginine, glycine and methionine, this popular weightlifting supplement is reported to increase brain function as well as treat the depressed. However, it needs to be taken frequently and also lack of exercise might reduce its effectivity.

4. Branched-chain Amino Acids (BCAAS): These represent three of the most crucial amino acids i.e. leucine, isoleucine, and valine; which when taken 5-10 grams with breakfast, pre and post workout, can increase energy, muscle growth along delayed muscle soreness.

5. Beta-Alanine: This form of amino acid can lead to an increase in power and strength in the body, giving it more endurance for contraction with only 2-4 grams of it per day after workout.

6. Nitric Oxide Boosters: A boost of energy, this supplement can actually make a tiring and worn-out day of yours into a fully energetic one with its ability to dilate blood vessels and for increasing oxygen, nutrients and hormone delivery.

7. Glutamine: With 61% of our skeletal muscle as glutamine, it can be quite easy to say that they are crucial when it comes to delivering nitrogen in our muscle cells. Cell-volumizing, Anti-catabolism etc are its key roles when preventing muscle breakdown.

8. ZMA: ZMA is a popular supplement among athletes, gymnasts, and bodybuilders because of its ability to help bodies get deeper levels of REM sleep while increasing the level of testosterone and IGF-1 and causing major changes in muscle gain.

9. Carnitine: 1-3 grams of Carnitine each day during pre and post workouts can boost the blood flow, muscle growth, and testosterone level. It can be found in many forms such as L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate.

10. Beta-Ecdysterone: And lastly, this phytochemical is naturally developed in plants and insects which help bodybuilders from building muscle to increase in body tissues. It has the ability to increase growth powerfully without the negativities of steroids.

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10 Leg Exercises Every Man Should Try

By | Strength & Resistance, TRAINING & WORKOUT | No Comments

Yes, using up all of your time on building your upper body might not be enough when you have maximized the growth. With upper body strength comes the need for lower body strength too, particularly when the legs are being used the most for the exercises and the workouts. Continuous walking during the day can have its effects on the legs, for which the restoration of strength and stamina is vital. Thus, to help you get back on your feet and have a muscular and proportionate body, here are 10 exercises which will restore your inner Usain Bolt back to health:

1. Leg Press: This weight training exercising machine can be used without much hard work as you lie down and push the weight away with your legs, ultimately leading to a lot of pumping of blood into the legs, encouraging growth and workout in calves, hamstrings etc from a 90 degree angle.

2. Squats: How can we forget one of the greatest leg exercise practices of all times? Squat exercises can lead to many benefits including a full body workout while toning legs, strengthening the core, etc. With movements you might have actually done in your daily life, they are not very hard to get a hold of, and once done, it can be quite enjoyable too.

3. Sumo Squats: Another type of squat, sumo squats are usually done with feet wider than hip width. They are great at increasing flexibility in the inner thighs while also maintaining the glutes.

4. Split Squats: Split squats are now becoming a popular choice among many strength coaches. Requiring for the person to stand with their back foot behind, dumbbells are essential which the person will use in order for muscle exercise along with balancing the feet. Glutes, calves and quads are their main focus.

5. Glute machine: Obvious by the name, glutes exercises can be performed easily in them such as hip hinge, glute bridge etc. All you have to do is climb onto the machine and then you can proceed with your glutes pressing on the machine and do a number of sets in order to have more strength as well as flexibility on the glutes.

6. Dead lifts: Don’t be scared by the name. This weight lifting exercise is one of the most common exercises you will come across in a gym. All you have to do is load a barbell from the group to the hips while your whole body works out with the pressure. However, don’t handle more weight than you are capable of, these are called “heavy” lifting for a reason.

7. Leg extensions: Another weight training exercise, they require resistance while focusing on the quadriceps muscles of the legs. With the Leg Extension Machine, all they require is for your leg to bend at the knee and then go back to the original position.

8. Leg curls: Leg curls will require you to climb onto the machine and bending your legs till your heels reach your buttock and then bring them back again. Yes, makes you feel like a baby but with hard work!

9. Calf raises: Calf raises mainly target your calf through standing on toes, holding dumbbells while maintaining balance to come down again without falling.

10. Lunges: And lastly, this popular positional exercise will require you to put one knee bent and forward while the other remains behind. While you can increase the pressurize with dumbbells, the lunges alone will strengthen and build muscles.

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5 Ways To Maintain A Fitness Mindset

By | Articles, Mindset | No Comments

Someone famous once said that fitness or exercise is not only about the body but also the mind. That is to say that if you can get past the mental block you can always do more, achieve more, and succeed better. We often fall behind our workout schedule or even the desire to start working out due to our mindset. We quit or give up even before we start because we “think” we cannot do it. Here are five ways to maintain a mindset about exercising.

1. Be realistic: Working out can be of different kinds. You can either workout to lose weight, to maintain a toned body, or to body build. However if you don’t know what you are looking for then it is likely you will lose the focus in a short time. If say you are looking to lose weight then you can’t look at yourself and wonder why your muscles are not building up. That kind of mindset deters oneself from working out and eventually end up quitting.

2. Form a schedule: Exercising can be a burden if you don’t have a clear schedule. If you have exams coming up or got a hectic schedule at work then you won’t have the clear mind to exercise. If you are trying to squeeze one hour in between your classes then don’t. Doing that will only hamper your desire to exercise. Make a day plan, if your office hours are from 9-5 then decide to hit the gym after 6. That way you have no other things to worry about and your mind is fully focused on your workout sessions.

3. Get a partner: Trust me when I say this, having a workout partner makes you more efficient, mentally and physically. A partner is not only there to motivate you while you are lifting those weights or when you are running, but having one makes you mentally focused. With a partner you cannot afford to skip a training session. You make plans with him/her to go at specific time. Overall you start having fun. It no longer becomes a painful thing to do but something you look forward to. There is always a competitive edge with a partner as well.

4. Set goals: We often think what’s the use of working out if there are no results. This mental block can be changed if you set targets for your work. If you are intend on losing weight by running then start with a 10 minute run. Once your body gets used to it extend to 20 minutes then 30 and so on. This way you are achieving your targets and you feel good as you accomplish them. As a result you want to work out more and look forward to push your limits.

5. Sleep it off: Every time you work out make sure you get plenty of rest. This way your body recovers and you are not sore the next day. Fatigue plays a key part in stopping you from exercising. The more you sleep, the fresher you are mentally and physically. And your mindset is still focused on exercising.

 

4 Workout Problems and Supplement Solutions

By | Supplements, Tips, TRAINING & WORKOUT | No Comments

Part of the exercising process is facing the day to day complaints that your body issues every time you want it to do something useful. The following article provides a few SUPPLEMENTary solutions to these everyday problems we face at the gym.

1. Early Fatigue

Remember that day when you went into the gym feeling a bit chirpier than usual thinking to yourself, “Yep, Today’s the day. Today’s the day I finally reach the third set of my sit ups.”
Well that scenario might not hold true for the more seasoned bodybuilders but nevertheless we’ve all faced that horrid period where we get tired way early into our workout session. Think of cardio routines. Wouldn’t it be terrific if you didn’t feel like a lump of wet, sticky, sweaty block of hardened cement after 15 minutes in the treadmill? Here’s the part where I blow your mind and give you the solution…. Are you ready? It’s Creatine.

Creatine’s the compound which helps form ATP, which if you’ve passed high school biology, you’d know as the main energy powerhouse of your cells. Early fatigue sets in when ATP runs out of the phosphate bonds. Creatine helps by adding in a few extra phosphate molecules for your body to burn. Creatine can be found naturally in food with high protein content such as red meat or salmon. However, having it as a supplement makes more sense if you’re just looking for that sweet energy burst without worrying about the fat storing up around your moobs.

2. Losing Energy?

Since we’ve got fatigue sorted out let’s look at the next factor that causes most of us would-be-meatheads to slump into our couches instead of lifting discs. Most people find themselves unable to move after an 8-hour day behind a desk. I mean I feel you- who’d want to look after his body when he’s spent a third of his day making money for some wrinkly old schmuck he’s never even seen? But for those who do care about their own health, the answer to energy shortages isn’t in the middle east, it’s in your kitchen cupboard- or wherever you keep your coffee beans.

Caffeine from coffee (or tea for the gentlemen amongst us) helps to provide small energy bursts. These can help you concentrate in your work, focus on your workouts and also clear out your systems of the slimy French stuff you had cause the Indian and Chinese takeouts were closed. Of course to see the results more prominently you should switch to decaf in the mornings. You might not feel buzzed enough during your office meetings but hey- at least you get to impress all those other people waiting in line for you to finish your fourth set of Dragon Flag.

3. Muscle Cramps 

You’re in an inclined bench, lifting four 5 kilo discs on each side, your trainer who was supposed to be spotting you has gone off to pump another tube of ‘roids up his veins and there’s a solid 8/10 waiting in line for you to finish your set- and then just as luck would have it your arms get a cramp, the weight-bar falls on your neck and for some godforsaken reason, you don’t die. Potassium. I won’t go into the details for this but if you don’t want to reenact that scenario just make sure you get plenty of potassium supplements.

4. Muscle Soreness
It’s pretty much a given fact that if you try to improve yourself, life will find a way to f#%k that up. Soreness can come in as early as your first day of workout or it might even creep in when you add an extra ingredient to your own personal concoction of chemical X that is your existing routine. To avoid such discomfort in your muscles, you could think about having Glutamine supplements. Glutamine usually forms a part of our diet through seafood, eggs, and dairy products. Glutamine helps to recover muscle cells. They should be taken as a supplement since the naturally absorbed parts are used up in day to day recovery activities which doesn’t leave out anything for those who workout. However, as per most supplements, care should be taken so that the vitamin is taken in moderate amounts as excessive dosage might cause liver cirrhosis and even hallucinations.

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4 New Gadgets That Will Make Fitness Workout More Fulfilling

By | Technology | No Comments

In recent times fitness has become a top priority among the mass people.  Almost everybody is health conscious now; and why won’t they? It is common knowledge that the more you remain fit the better life you lead. You become less stressful and there is a positive factor in your life. With that being said there are technologies in the market that helps us to make our workout more fulfilling. Here are the top four gadgets that will significantly improve your workouts.

1. Fitbit Aria: This might look like your ordinary weighing scale but I can assure you it is much more. The Fitbit Aria is a modern day weighing scale that can not only tell you how much you weight but also calculate your body fat percentage. This feature differentiates between mass and fat thereby giving you an idea was to whether you gained muscle mass or simple fat. This is perfect for those looking to bulk up. Another feature is that it can store 8 different users’ data and then you can transfer it wirelessly to your computers.

2. Under Armour E39 : Just like the fancy nature of the name the device itself is also quite fancy. The Under Armour is basically a compression shirt that has been outfitted with electronic sensors used for tracking biometrics. In simpler terms this device will monitor the heart rate, breathing rate, acceleration, body positioning and motion. This is perfect for athletes looking to train themselves and record their progress. The best part is that you only need to wear it like a normal shirt and you are good to go.

3. Striiv : So you don’t have the time to train yourself or join a gym.  You don’t get to use all the fitness gadgets? Off course you do and this is where Strivv comes into play. This pocket sized pedometer cum gaming platform allows you to score points in a series of challenges as you go on with your busy life. It will record and give you points based on the number of steps you took, the miles walked, the number of stairs climbed and so on.  Striiv also has a walkathon feature which donates money on the users behalf based on their user’s score. Now you can start being fit and donate at the same time. Sounds fantastic.

4. Valencell V-LINC Earbuds : When you are running or working out you want to listen to some music to pump you up. At the same time you want a device to keep track of your biometrics. However having so many devices with you kind of hinders your progress. The Valencell Earbuds not only allows you to listen to your favorite music but it records all your data as well. It can store your heart beat, respiration rate, energy expenditure, speed, distance, and so on. All these data can be seen on your smart phone as well. Quite a handy product.

5 Effective Ways Of Getting The Perfect Broad Shoulder

By | featured : magazine | No Comments

It’s no secret that every guy wants to have broad shoulders. Every girl wants to have a man with broad shoulders. However a lot of people choose to ignore working on their shoulders. Instead they focus on their chest and arms because it’s easier to see the improvements on those areas. Here are top five tricks that will get you broader, muscular and powerful shoulders.

1. Vary your repetitions:  The deltoids are a smaller muscle group meaning they take less time to recover. Hence if you vary your repetitions then you are likely to get better results. Vary the reps based on your weights, For higher weights try doing 5×5 or 4×8 and for lower weights try 12 x3. Do remember to do a higher weight set at the end of your workout.

2. Build a bigger chest and back: This might sound weird but the key to making broad shoulders is working on your chest and back. Our back muscles pull our shoulders back so if they are underdeveloped and our chests are overdeveloped then we will end up looking hunched. The key is to focus on all grips. Having closer grips work the muscles closer to the spine. Wide grips build the part of the lat that meets the posterior deltoids.

3. Build thicker and fuller traps: For those of you who don’t know, traps are the muscles connecting the neck with the top of the shoulders. It is vital to have fuller traps to compliment the deltoids. To get such traps it is recommended to try inclined shrugs, the snatch; which is a lift that builds traps.

4. Working out twice a week: Working on the shoulders more than once a week will give you better results. If your workout is split based on body parts try to add shoulders routine to a different part. That is to say try doing shoulders on your chest day. A small set will suffice. This way your muscles are constantly being worked and the results will come faster.

5. Shoulder Variation: There are three different exercises which solely work on your shoulders. These include the lumberjack press, military press and the three way laterals. The lumberjack press is similar to carrying a log. You are basically lifting over-head weights to work on your shoulders. The military press is quite common among the body builders. This will build your front deltoids. You can add weights as you progress or if you want to challenge yourself.

The three way laterals are the perfect exercise to work different areas of your deltoids. The three exercises include the front raise, lateral raise and the bent over raise. Try using light weights for these with high repetitions. Your deltoids will be hit from different angles and you will end up with nice shoulders.

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