What to expect on 21st june; INTERNATIONAL YOGA DAY

The First ever International Yoga Day declared by the United Nations General Assembly on December 11, 2014 is going to be celebrated in a wide manner by the Prime Minister Mr. Narendra Modi on the 21st June 2015. He has organized a yoga camp across a 1.5 km stretch on the Rajpath- the main ceremonial avenue in the capital where he expects more than 35000 people to assemble and practice yoga.

To be a part of this auspicious day, we strive to educate the throngs about the ‘Big Day’ and present to you a pictorial presentation of the yoga day that will help you know the schedule and get prepared well in advance. Take a glance at it-yoga2-1Yoga is not just a disciple but a discovery of one’s self, the world and the nature. It is an incredible lifestyle habit that every individual must inculcate.

Want to Lose a Pound every Week? Follow these Easy Tips.

Voila! Here is a list of simple weight loss tips that every individual with a higher BMI must know.

Numerous people looking for weight loss programs often end up quitting their fitness regime in between: either they find it too difficult to adhere to, or may be due to lack of tasty foods in their daily diet. Here is a gist of a balanced yet effective weight loss tips offered by leading fitness centers in Delhi that can help you lose a pound every week without compromising on tasty foods-

Plan your meals-
10 Tips for Planning Healthy Meals on a Budget
People often end up breaking their fitness regime by eating anything when they are at the urge of dying because of hunger. It’s always better to plan your meals and keep a stock of diet munching foods so you do not end up gaining more calories taste and keep pampering your taste buds.

Be Honest to Yourself-
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People often fool themselves by ignoring small cheat meals they take during the day. If you’ve had a samosa or any unhealthy snack during office parties, you must be honest to yourself and try to compensate for the same by having only salads in the dinner or soup.

Eat Right After Workout-
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Most of the people residing in Delhi and the NCR are so fond of having street foods that they end up having chaat or tikki post workouts, as they cannot curd their taste buds and end up consuming more calories and wasting their workout of the day. If you feel hungry after your workout and cannot wait until dinner is served, you must have a fruit or post workout proteins as advised by your physician/trainer.

Follow the Red, Orange and Green Rule-
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You should always consume a colorful platter that consists of green veggies, carrots/bell peppers, onion and chicken/meat (roasted or barbecued). This combination gives you sufficient amount of proteins, fibers and carbs that keep you full for longer period of time while satisfying your tongue.

Drink like a fish (Water)-
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Keep yourself well hydrated and drink at least 8 glasses of water each day. It helps you keep full for longer and control the hunger while detoxifying your body.

Consume Lesser Salt-
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Many people cant do without salt as it is the main taste enhancer of a dish. If you like consuming more salt and even add it to daily subzi and dals cooked at home, then you’re likely to have more weight, blood pressure and related health problems. Besides triggering your heart rate, salt is a big contributor to weight gain. You must try and consume lesser salt in every meal you have or use alternatives like black or rock salt, which are relatively less harmful.

Spice-up your food-
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Researches show that adding up chillies in your daily food can help you curb the hunger. Chillies contain capsaicin that triggers your brain to release feel-good endorphins that in turn help you feel good of what you eat.

Don’t think Diet Soda will help you cut down the calories-
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Carbon dioxide and artificial sweetener present in diet drinks can 500% let you gain weight. Moreover, it also leads to infertility if consumed on daily basis.

Follow these guidelines to shed weight without torturing yourself to the core.

Top Back Workouts not to be skipped

Having robust muscles in the chest, arms, back and shoulder is a must for all fitness freaks who like flaunting their muscles at evening parties or social gatherings. An effective combination of high to moderate intensity workouts and proper nutrition is what acts as a foundation to every fitness regime. Thus, before kicking-off your routine, you must seek guidance from an expert and also know about major back muscles you need to work upon: Trapezius, Latissimus Dorsi and spinal erectors are the major back muscles. Read on to know about top back workouts that you must not skip.

back

Here is a gist of effective back-muscles exercises that can turn your baby back into the thick wings of muscles-

Wide-Grip Chins front and behind the neck
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Use: Wide grip chins widen your lower back and develop the entire shoulder girdle. It is primarily for the upper and outer lat muscles (Latissimus Dorsi).

How to perform: Take hold of the chinning bar with an overhand grip, hands as wide apart as practicable. Hand from the bar and pull yourself up until your back touches the bar. Repeat as desired and perform from the front until the bar touches the chest.

Close-Grip Chins
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Use:
To work back muscles, widen the lower lats and develop the serratus.

How to Perform: Take a hold of chinning bar with hands close together and hang below the bar. Then slowly pull yourself up until chest touches the bar. It is similar to close-grip chins behind and front of the chest, just the position of palms is different.

Lat Machine Pull-Downs
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Use:
This workout is as effective as clos grip chins yet allows you to work on the back muscles without letting you pull your complete body weight (it is preferred by most of the beginners).

How to Perform: Grasp a long bar with a wide, overhand grip and sit on a seat with your knees hooked under the support. Pull the bar until it touches you chest. You can try doing it behind the neck and also with hands closed enough to hold the bar or the pulleys.

Bent-Over Barbell Rows
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Use:
This exercise helps widening the upper back and has relatively lesser impact on the lower back.

How to Perform: Stand with your feet apart, grasp the bar with a wide overhand grip. With your knees bent slightly forward, until your back becomes parallel to the ground, lift the bar until it touches the upper abdominals. Keep your back straight, head up with the bar hung at arm’s length below you. Try performing these with the dumbbells and T-Bars to thicken the middle and outer back.

One-Arm Dumbbell Rows
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Use:
It isolates the latissimus muscles on each side and lets you lift more weights.

How to Perform: Take a dumbbell in one hand and bend forward from the waist until your back becomes parallel to the ground. Place your free hand on the bench for support turn your hand to lift until your palm faces your body. You can also perform one-arm cable rows.

Seated Cable Rows
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Use:
This exercise helps developing muscles of the back and lower lats.

How to Perform: Sit against the cross bar and hold the cable pulley in both the hands (closed together). Place your feet on the footpads and slightly bend the knees. Then start pulling the cables until your hands touch your abdomen. You can also use separate handles connecting a single rope for more extended stretches, or perform the exercise with machine rows.

Bent-arm Barbell Pullovers
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Use:
To work the lower lats and the serratus and also stretches the pectorals and helps widen the rib cage.

How to Perform: Lie on your back along a flat bench and place a barbell on the floor behind your head. Reach back and grasp the bar with your arms bent. Then start lifting the back in the front until your hands touch the chest. You can also perform this exercise with dumbells or the machine pullovers.

Deadlifts
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Use:
Deadlifts help strengthening the lower back, upper back, trapezius, the buttocks and the legs.

How to Perform: Place a barbell on the floor in front of you. Bend your knees and bend forward and hold the bar with your palms; the one in an under hand grip and the other in an over hand grip. Keep your back straight and begin the lift by driving the legs. Straighten up until you are standing up-right, throw the chest out and shoulders straight like in attention position.

Good Mornings
GoodMorning
Use:
To work the lower back in the isolation.

How to Perform: Standing with feet a few inches apart, hold a barbell across the back of your shoulders as for squats. Keeping your legs locked and back straight, bend forward from the waist, head up until your torso is parallel to the floor. Hold for a while and then return.

Hyperextensions
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Use:
To develop the spinal erectors of the lower back.

How to Perform: Position yourself on a hyperextension bench with your heels hooked under the support. Clasp your hands across your chest or behind the head and bend forward and down as far as possible and come back until your torso becomes parallel to the ground.

Beginners Guide to Top Chest Workouts for Mass Gain

Many people aspire to have the chiseled Greek God-like physique like most of the fitness models and actors of the Bollywood and the Hollywood. If you are a new kid on the block who wants to build chest muscles yet lacks proper knowledge about essential workouts, here is a gist of exercises that you would not like to miss. However, first you need to know the structure of the chest and major muscles you need to work upon: Upper and Lower Pectorals and Serratus anterior are the major chest muscles.

chest

Read on to know the exercises that can help you gain robust chest muscles-

Flat, Inclined and Declined Dumbbell PressTable
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Use: to develop the mass and strength of the middle and outer pectoral muscles.
How to perform: Lie down on a flat bench with dumbbell in each hand. Raise your hands with the support of the thighs and bring your arms at a 90 degree angle aligned to your chest. Then raise arms until dumbbells touch at the top. Repeat the motion with declined and inclined bench.

Parallel Bar DipsTable
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Use:
To develop Pectorals and also effective for developing the triceps.
How to perform:
Stand between the set of parallel bars with both the hands on the bars, then take a small jump to get into the starting position. Begin by flexing the elbow, lowering your body until your arms break 90 degrees and reverse the motion by extending the elbow upwards.

Machine PressesTable
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Use:
To develop the upper and lower pectorals.
How to perform:
Lie down on the bench underneath barbell at your desired distance. Hold the barbell with palms that are at a distance of your shoulder width, this is your starting position. Rotate the bar to unhook it and start lifting. Repeat the motion until you reach desired number of reps.

Seated, Standing and Inclined Dumbbell FlysTable
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Use: To develop the upper and lower pectorals and also help strengthening the rib cage.
How to perform: Dumbbell flys are very much similar to dumbbell press. Only the palm’s direction is different, in presses palms face the wall/mirror in front of the exerciser while in the flys both the palms face each other. You can perform these while standing, sitting or lying on the bench (inclined, declined or flat).

Standing, bent-forward and flat-bench cable crossovers
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Use:
To develop the inside muscles of the pectorals.
How to perform:
Hold cables in both the hands and pull them against each other. Repeat the motion until you reach the desired number of reps. You can perform these while standing with feet apart, and while sitting or lying on the flat bench.

Machine flys
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Use: To build middle chest size and definition and striations in the pectoral mass.
How to perform: Sit on the chest fly machine with your back straight and hold the handles in both the hands. This is your starting position. Then push both the hands towards each other until they connect to a point. Repeat the motion until you desire.

Straight-arm pullovers
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Use: To develop the pectorals and expand the rib cage.
How to perform: Lie on a flat bench supporting only the back with your knees bent at a 90 degree angle, and a dumbbell in both the hands. Then lift the dumbbell and hold for a while and return to the old position.

Rope pulls
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Use:
To develop the serratus muscles.
How to perform:
Stand in front of the rope pulling machine and hold the rope with both the hands. Then pull it towards yourself until your arms touch the chest. Repeat the motion as per your desired numbers.

Close-grip chinsTable
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Use:
To work on the back muscles, widen the lats and develop the serratus.
How to perform:
Stand below the barbell and take a small jump to hold it with both the palms. Lift yourself up until your chin goes above the barbell. Hold for a while and return to the old position. This exercise helps you gain serattus muscles.

Hanging dumbbell row

Hanging Dumbbell Rows
Use:
An advanced exercise to develop the serratus.
How to perform:
Using a pair of gravity boots, hang upside down from a chinning bar, take the dumbbells in both the hands and let the weights hang down below you. Then raise the hands in front of your chest focusing on the serattus muscles contraction then slowly go back to the old position.

Sample workout for all chest muscles Sets Reps
Declined Dumbbell Presses 3 15-20
Machine Presses 3 15-20
Standing Dumbbell Flys 3 15-20
Parallel Bar Dips 3 15-20
Close Grip Chins 3 15-20

What’s Saina Nehwal’s Fitness Secret? Find out.

Saina Nehwal is a renowned Indian badminton player who has achieved the honor of being the first Indian to win the bronze medal in 2012 Olympics, London. The lady has been a great source of inspiration for thousands of young aspirants.
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Despite being a wonderful badminton player, Saina follows a strict exercising regime to remain in the pink of the health. Here are a few highlights of Saina’s workout routine and diet plan-

SAINA’S WORKOUT PREFERENCES
Saina blends strength and endurance training to gain more flexibility and stamina. Here is a list of exercises Saina performs:

Dumbbell pullovers: This exercise helps Saina gain the chest and the back muscles and give her strength to perform exceptionally during the tournaments.
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How to perform: Lie on a flat bench supporting only the back with your knees bent at a 90 degree angle, and a dumbbell in both the hands. Then lift the dumbbell and hold for a while and return to the old position.

Rowing: This exercise helps toning and increasing flexibility and is also good for the beginners.
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How to Perform: Sit on the rowing bench with the straight back, feet on the foot pads and hold the rope/rope handle (This is your starting position). Then push your feet and pull the rope while moving backwards.

Military Presses: Badminton takes a toll on the player’s shoulders and this is why military presses and similar exercises are highly essential for all badminton players. It helps building shoulder and chest muscles while building the stamina.
seated-military-press
How to Perform: Sit on a military press bench with a barbell behind your head and back straight. Hold the barbell with both the palms and lift it upwards. reverse back to the old position in few secinds and repeat.

Heel Raises: Also known as calf raising exercise, this workout helps building calf muscles and tones them while making them stronger.
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How to perform: Place the head of your foot on a metal block that heights around two inches or use discs or dumbbells of the same height. Then support yourself with a pole or the wall and lift yourself with one foot and hold for a second and relax. Repeat the same with another foot.

Other Exercises: Lat Pull-downs, crunches, and some forms of cardio exercises is what Saina Loves doing to gain strength and an increased stamina.

DIET

The Hyderabadi Shuttler keeps herself full with a variety of healthy nutrients: chicken (mostly roasted), steamed foods, salads, milk and eggs (in the breakfast) are a few to name.
healthy-habits
Saina believes in being brimful of all the essential vitamins, minerals, proteins and some amount of carbohydrates, so her body is never short of fuel and she’s able to perform to the best of her abilities.

KEY TO SUCCESS
Discipline and realistic goals are something that keep Saina ahead of the others. The right handed badminton celebrity believes in maintaining a routine and does not miss a single day of workout until it’s really essential. She vigorously exercises six days a week and follows a steady sleep pattern giving her body the complete rest to repair.
In addition, the Haryana born sports star believes in keeping realistic cum achievable goals so she doesn’t drains herself to the core so as to achieve higher targets.

Does Sex Hinder Your Workout? Find out.

Gymers often worry if having more sex will hamper their performance in the gym. If you’re among one of these fitness enthusiasts who is striving to gain muscles yet worried if sex will hamper your speed, read on.

Here is a gist of changes that one’s body experiences during sex that you must know-

More sex is more muscles:
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More sex is an indicator of increased levels of libido: people with higher levels of libido have higher levels of testosterone too, which plays a major role in increasing the muscle mass building capacity in the body.

Sex affects hormonal balance:
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No sooner a man has sex, his body releases a hormone called prolactin; it works opposite the Dopamine (happy hormones) and also decreases the levels of testosterone in the body which in turn downbeats the amount of muscle building in the body.

Sex or Stressbuster:
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Stress works as a barrier in muscle building. When you’re highly stressed you’ll have cortisol (the energy hormone) surging through your veins that slows down your muscle building progress. However, sex works as a stressbuster for many and also helps people perform better in the gym.

Sex Vs Body Fat:
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Many people may not know that more you become leaner, more the libido level falls down; especially people who are on a competition diet can face this problem. In other words, starving too much or cutting down on carbohydrates ad fats excessively may hamper your sex life. Thus, maintaining a proper balance of both is wise.

Orgasm affects Zinc levels:
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After each orgasm, the body releases a significant amount of zinc from the body while zinc happens to be one of the major micro nutrients necessary for the growth of and maintenance of the muscle tissues. Thus, reducing the sex (which is impossible for many) or increasing consumption of zinc supplements can be of great help to those who want to build muscles while not disrupting their sex lives.

Conclusion:
It can be said that sex does affects (including the positives and negatives) one’s muscle building. However, maintaining a proper time gap between the both is wise: 5 hours of gap is a must (between sex and gyming), so the body get enough time to repair ad get ready for another exertion.

What’s the Secret Behind Virat’s Towering Performances? Find Out.

When it comes to fitness and health, most of us relate it to fitness models, bollywood stars or the cricketers like Virat, Yuvraj or Dhoni. It’s always amusing to watch these heroes hitting their bats in the finals and scoring exceptionally. However, we don’t realize the secret behind their towering performances. Do they have a formula? Here is the answer-

Virat, a cricket hunk and the most prominent players of today, follows an intense exercising regime that supports his stamina to perform commendably and leave the audiences wide-eyed in awe till the last shot.  Have a glimpse of his fitness funda-

 

13 Foods that Boost Men Fertility

Besides women who cannot conceive due to some or the other medical reason, infertility in men has also become a major problem for many. More than 20 percent of men all across the globe cannot become father because of their lesser sperm count (that is fewer than fifteen million sperm per milliliter of semen).

Furthermore, the Motility rate (percentage of sperm moving in straight forward position) below fifty percent and the Morphology (shape of the sperm cell) of the sperm are two additional causes of infertility in men. Here is a list of a few foods that all Dads-to-be need to consume in sufficient quantities; which will help bettering their sperm count, quality and shape-

Tomatoes
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Lycopene is a red carotenoid pigment present in tomatoes boosts sperm motility in men. It is found more in cooked tomatoes.

Walnuts (Akhrot)
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Walnuts are rich in Omega three fatty acids and also help increasing the sperm motility, vitality and morphology. All men should eat a handful of walnuts every day.

Pumpkin Seeds (Kaddu)
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Pumpkins contain a high amount of zinc that helps production and development of sperm and testosterone.
Lentils (Masur Dal)
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Besides being a great source of protein and fiber, lentils (Masur Dal) also boosts fertility in men.

Bluberries (or have spinach as alternative)
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Bluberries are a wonderful source of powerful, anti-inflammatory antioxidants including quercetin (supplement to reduce allergic responses or boost immunity) and resveratrol (antioxidant and fights cancer). Quercetin helps increasing healthy sperm quality and motility while resveratrol improves sperm count and motility.

For those who cannot have blueberries must consume spinach in high amounts.

Water
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Semen is water based and increasing the intake of water can help and increase the ejaculation and improve sperm production in both men and women.

Pomegranates
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Pomegranates contain high amount of anti-oxidants that causes surges in testosterone, improves sperm quality and increases sex drive in men as well as women. Drink a glass of pomegranate juice daily.

Dark chocolate
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Dark chocolate is a rich source of the amino acid L-arginine which can increase the volume to ejaculate and improve sperm count and motility. Consume 85% dark chocolate in little amounts.

Oysters (sea food)
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Oysters contain a high amount of zinc that helps stimulating the production of sperm and testosterone in men.

Salmon Fish
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Salmon fish contains a higher amount of Omega-3 fatty acids that regulates the reproductive hormones while increasing blood flow to the reproductive organs. (Vegans can consume Alasi-seed oil and walnuts or other Omega three supplements)

You can also consume shrimps, canned light tuna, pullock, and catfish.

Orange
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Citrus fruits like oranges, lemon, and grapefruits are a rich source of Vitamin-C that helps stabilize your ovulation and encourages the release of egg. Its beneficial for both men and women.

Olive Oil
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Olive oil is loaded with Vitamin-E and healthy mono-saturated fats that help increase insulin sensitivity

Eggs
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Eggs are a rich source of Vitamin-D3; consuming two eggs a day is highly beneficial for every men as Vitamin-D3 helps sperm swim better and faster.

FOODS TO AVOID
Apart from foods that help stimulating the quality, quantity and shape of sperm, there are a certain group of foods that do the opposite. A majority of people suffer from infertility because of their wrong eating habits. If you’re among one of these, here is a list of foods you must ‘Avoid’-

Caffine
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Consuming a lot of coffee may not directly affect the sperm count and its shape. However, it may reduce the chances of clinical pregnancy during IVF (fertilization of egg outside the body).

Diet drinks
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Researches show that aspartame (artificial sweetener widely used in diet drinks) adversely affects the sperm count and can also damage the sperm DNA to an extent where it becomes untreatable.

Alcohol
Alcohol

Besides damaging the liver, alcohol also decreases the sperm count and motility. Thus, all men and women must avoid alcohol while they plan a baby.

Cigarettes
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Smoking damages sperm, making them less likely to fertilize eggs and also leads to erectile dysfunction (trouble getting/maintaining the erection)

Marijuana
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Marijuana is a kind of drug plant that is dried and consumed as a cigarette. It inhibits a hormone in the brain that leads to low testosterone levels and sperm production.

Anabolic Steroids
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Anabolic steroids interfere with the hormonal signals required to produce sperm. However, the damage intensity depends on the amount of steroids consumed by an individual. In some cases it may also lead to permanent destruction of sperms which causes lasting infertility in men.

Junk Food
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Known to only a few people; fatty acids present in most of the junk foods impair male fertility. Lesser the consumption, lesser the damage.

High-Mercury Fish
Mercury is directly linked with infertility in men. Thus, all men (and even women) should avoid consuming foods containing rich amount of mercury. Those who eat fish (in any form or type) must keep away from the swordfish, king mackerel, tilefish, tuna steak, and shark.
Foods containing pesticides also contain a significant amount of mercury (try and avoid consuming these as well).

Beginners Guide to Shoulder work-out

Working-out is a continued practice that involves a lot of learning, training and hard-work. However, no sooner you kick-off your fitness regime (weight loss or muscle building) you must seek guidance of an expert (i.e., a professional fitness trainer). A trainer guides you with all ‘if and buts’ of working-out while teaching you about various muscles, their functioning and correct hand movements to be performed. So, you do not end up hurting yourself.

Shoulder workout majorly involves movements of two large-sized muscles that support in lifting and rotating the same. These are Deltoids and Trapezius. We will discuss the Deltoids under this section.

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Deltiods are the three-headed large-sized muscles that are located on the uppermost part of the arm and top of the shoulder. These are of three types: front (interior), side (middle) and rear (posterior) that respond well to heavy weights. However, in the beginning you must not try lifting heavy weights; rather focus on building strength and stamina. Here is a list of a few exercises you must know before beginning your shoulder workout-

FOR THE FRONT DELTS:

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How to perform: sit on the flat bench under the over-head press machine, raise your hands at a distance of around 2 feet and hold the barbell. Then, slowly increase your grip and lower the barbell at about your chin level, hold for a few seconds and then reverse the act.

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How to perform: hold the dumbbells in both the hands with your back straight and feet apart. Use your side shoulders to lift the dumbbells as you exhale and return to the same position while you inhale. (Note- as you lift the dumbbells, your elbows should be higher than your forearms)

 

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How to perform: pick up dumbbells or weight disc in both the hands with a straight torso (human body excluding the head and the limbs). Lift the weights to the front with the slight bend on the elbows and lift until they become parallel to the ground. Exhale as you lift up and inhale while relaxing back.

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How to Perform: Stand in the opposite direction of the pulley (your back should face the machine). Hold the pulley in one hand with arm straight and aligned with your thighs. Then slowly lift one arm up with a slight bend in the elbow, hold for a few seconds and return to the rest position; repeat with another arm. Exhale while you lift and inhale while you relax.

Seated-Side-Lateral-Raise
How to Perform: Hold the dumbbells in both the hands and sit at the end of a flat bench with your back straight and feet apart. Then slowly lift both the arms and stop when they become parallel to the ground, hold for a while and then return back to the rest position. There will be a little bent in your elbow while your hands should be slightly tilted as if you’re pouring water in a glass.

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How to Perform: Stand adjacent to or in front of the pulley with the straight torso. Hold the pulley in one hand with arm straight, and pull it back (towards your chest) without moving your legs; repeat with another arm. Exhale while you pull and inhale while you relax.

FOR THE MIDDLE DELT:

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How to Perform: Sit on a flat bench with straight torso and dumbbells in both the hands. Position your hands in L-shape with dumbbells facing the ceiling. Then, slowly lift the hands up until dumbbells touch at the top. Hold for a second and come back to the same position. (Note: Your feet should be together)

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How to Perform: Stand in a straight posture, with dumbbells in both the hands, feet together and elbow slightly bent. Raise both the arms until they become parallel to the ground, hold for a second and return back to the old poition.

MACHINELATERAL
How to Perform: Sit on the shoulder lateral machine with straight back and feet apart. Hold the laterals and start lifting the both. Hold for a second and return to the relax position.

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How to Perform: Sit on the flat bench that is placed in the middle of lateral machine, hold left pulley in the right hand and a vice versa. Start pulling both the ropes with the pause of a second and repeat. (Note: pulleys should be under your knees).

FOR THE REAR DELT:

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How to Perform: Arnold press is a three step shoulder exercise; in accordance to the, first step is when palm face you, second when shoulders are slightly parallel to the ground and palms face the wall/mirror in front of you and third is when you raise both the hands to a level when dumbbells touch at the top.

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How to perform: Sit on the machine with back straight and hold the handles. Then slowly push the handles from both the ends while squeezing your chest, and hold the contraction for a second. Inhale as you relax and exhale as you push.

 

 

 

 

Why Proteins are BIG DADDY of all the Nutrients? Find out.

Nutrition is imperative. Be it any type of fitness regime (Muscle building or weight loss), diet and nutrition plays a vital role in stimulating both. Knowing about proper nutrition is important yet quite a tedious and time consuming task that involves a lot of learning. Some of the major nutrients (besides water) that work as fuel for the body and help building muscles and giving strength to your body include proteins, carbohydrates and fats. However, PROTEINS are considered the most powerful and effective of all the nutrients and are a must-have for all gym goers.

Proteins are the nitrogenous organic compounds that contain one or more long chains of essential amino acids that act as building blocks of the muscle tissues and help structuring the skin, bones, organs and tendons. Now you know why most of the fitness trainers advice more consumption of protein rich foods like eggs, meat, milk, soy powder or fish oil. They ensure you consume sufficient amount of vital amino acids.

Eat-More-Protein-in-Your-Vegetarian-Diet-Step-4
(Eggs contain 94% Proteins: more than any other source like meat, pulses or legumes.)

There are nine essential amino acids one needs to consume form external sources: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine and histidine while those synthesized in the human body include alanine, aspartic acid, asparagines, glutamic acid and serine. Amico acids comprise the second largest component of human muscles, cells and other tissues (water is the largest).
ceratine

(Animated structure of Glutamine Amino Acid)

All kinds of amino acids act differently and so is their effect on the body. For instance; Glutamine, a hydrophilic amino acid helps building more than 60% of the total skeletal muscles while Alanine is a one-of-a-kind amino acid that helps breaking down of glucose into energy and stimulates decontamination of liver from toxins.

Muscle breakdown and repair with PROTEINS-

When muscles tear and repair at the same rate, maintaining muscle mass becomes plain sailing. However, increasing or gaining more muscle mass requires an extra input.

As and when one works out and stresses more on the muscles, synthesis and adenosine triphosphate get stimulated. Adenosine triphosphate (ATP) is the carrier that transfuses energy in the cells.  Simultaneously, actin and myosin (two contraction producing proteins in muscle tissues) and some of the muscle cell membranes get damaged and even break-off during the workout (if there is too much stress/motion).
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(Animated diagram of actin and myosic in the muscle ligaments)

Recuperation (repair) and building of new muscle tissues in place of the damaged ones, depends largely on the body’s metabolism rate, diet (intake of proteins), degree of muscle exertion, what muscle you exerted and how well you rest. During your gym holidays, your body gains more muscle mass with the help of proteins/amino acids; these help building new tissues in place of the dead ones and repair the torn ones. Thus, proper rest and sleep is pivotal for muscle building, else it results in break-down and immense loss of muscles that result in decreased muscle mass and strength.
amino-acids-101

(Muscle gain increases when Muscle Synthesis is more than Muscle breakdown)

Note- In order to consume proteins as per your body’s requirement you can always combine different foods and get a balanced amount of amino acids in the body. Also, water and additional supplements play a major role in building muscles and strength (if you consume proteins specifically for body building, have more). For more information on supplements visit-  http://www.fitraq.net/lose_weight_and_live_healthy/