No workouts No worries

How to retain muscle when not training

                   As these days were unexpected and virus is killing us mentally and physically we don't have any distractions other than staying home safely which will decide our existence for the upcoming years.

You will not lose all your gains suddenly it takes time to make difference in your appearance don't fool your mind. The hard gained muscle won't leave you off soon. There are certain ways you can prevent muscle loss with minimum of activity.

Creatine is key:

                            After reading this don't search for supplements or get shocked "How can I access for this tasteless white powder ?". Wait, creatine is a supplement that is naturally found in food. Red meat contains more of the creatine you need for the day. Red meat are mutton, beef, lamb, pork etc. contains creatine, although they are high in protein you should not consume more of it, red meats are high in "Saturated fats" also called as bad cholesterol which sits under your belly. Vegans could try cranberry, it has very little but serves the purpose.

Eat slightly more:

                               Calorific surplus will prevent muscle loss till some extent. Don't go so high on calorie you will end up accumulating fat. Get your calories from quality foods by avoiding processed foods. Eat the same like you train daily that will make you eat a lot, but be in control.

1 lbs = 0.45 kg

Drink Water:

                       Water is the natural readily available form of medicine. Our muscle consists almost 70% of water which makes them look fuller and denser. You dehydrate a lot in summer and naturally lose excess of water comparatively .So, drink more than what you need, 3-5 litres will show you fuller and not making you pee all the time.

34 oz. = 1 litre

Do some movements:

                                      Do body weight exercises consistently which can give your muscle a very less stimulus but can preserve muscle. Avoid doing cardio they will suck all your energy and muscle as well which will make you lean. Try High intensity interval training which takes very less time but quite exhausting. Workout at least 2-3 days in a week with proper nutrition.

1. Variations of Push ups
2. Variations of Pull ups
3. Lunges
4. Free squats etc.

Get enough protein:

                                    Maintain the protein amount you intake in the normal gym days. This will signal the body that you need the muscle to retain. Added with the stimulus that's the exercise will sure keep you the same. These will not make you see gains, these are ways to not to see your muscle shrink. 

Sleep:

           Sleep a like a baby. Resting will give your body and mind peace and get rid of unwanted distractions. Late night chats, movies, series will make you dumb and unhealthy. Don't stress a lot about your work or about the virus spreading, being in the house is safe. Hormones which secrete when you are stressed are enemies of your growth and well being.

Be active:

                  Being active around the clock will make you feel fresher and the mind gets manipulated that you have worked a lot like you sweat in the gym fundamentally they are not the same. 

1. Do house hold works which are hard.
2. Help your mom in the kitchen.
3. Develop your garden.
4. Clean Your wardrobe or cupboard.
5. Fix things like plumbing, repair the ladder, tighten door screws.etc,any work in the house keeps you active all the time is well and good. 

Alcohol consumption: 

                                        This needs some self- discipline its now easy because you all the liquor stores are closed which can detox your body. Alcohol consumption once a week is fine it is also same as stress your hormones control the body. 

Muscle needs only three things:

1. Stimulus
2. Nutrition
3. Rest, as far as you are fulfilling all these three you will look the same.

Let your friends know this. Sharing will make my heart pounding <3

Miracles that water can do to you

                                                               INTRODUCTION

Water a transparent,tasteless,almost colorless liquid perform miracles in your body when taken in high quantity.Benefits of drinking more water a day cannot be listed and briefed in a single sheet.We all know some general benefits of it like hydration,skin glow, etc. we will see some major benefits and a lite touch where it helps in building up your body.

Some of the main and top benefits are listed here:

1) You lose weight:

                                Yeah,you lose weight without any additional dieting.When you take in enough amount of water for 9 days you will burn calories which are equivalent to 8 km(approx.) of running.This will be a great way to lose weight, you can still make accelerate your progress with dieting which slims you down.

Less eating ,When you stomach is full of water you won't feel hungry almost of the time.water suppresses appetite there by it adds a point to weight lose.

Expert research have shown that 0.5 kg can be lost in a week only by drinking water.

2) Boost your metabolism:
                                             Water speeds up your metabolism which in turn raises your energy level.Drinking about half to a litre in the early morning flushes out toxins and makes you feel fresh.We all need a happy start and an energized whole day ,it also induces the bowel moment after 10 mins of drinking water in empty stomach .

3)Flushing toxins out:

                                      Good amount of intake will flush out your toxins and decreases the possibility of heart diseases.Your heart pumps better therefore gives you a better circulation.

4)Hydration:

                      Hydration in muscles to make it look fuller and adds up a good size.When you are dry without water ,you would tend to experience cramps.Soreness is being decreased.

5)Beauty fact:

                        Everyone needs a skin that glows and makes you look unique.Your skin glows out and hair growth is promoted by decreasing the rate of generation of dandruff.Rashes,skin acne can be totally avoided .

Image:Used only to differentiate 

WARNING:

Excess amount of water may flush your required nutrients be aware about that.

Added fact:

If you have one(Xd) its definitely going to boost the efficiency of the brain and a fact to know is our brain is 75-85% water.Concentration on work improves and you will have an optimum amount of energy in late evening too. Doesn't this sound like a dream.

BONUS TIP:

When you feel like eating something heavy substitute it with water and even eliminate liquid calories which won't make you feel full. Caffeine is exceptional which reduces stress . 

THANK YOU!

Internet truths

                                                 Introduction
This blog is fully about the things which are getting misunderstood with the reality which is applicable and gives results for sure.After joining in the gym some guys tend to surf on net to know about the routine,nutrition,fast gains,some may google for roids as they give you faster results compared being natural. Don't confuse fitness with bodybuilding,bodybuilders are competitors they use various ways to win in,they are ready to give up every thing for their passion which also includes health issues and even anatomical change.

                                                  Know online

Not everything in the following picture suits you.Some movements activate your muscle for optimum growth.

Online scams are more popular now a days ,Don't believe in internet blindly for:

• Health advises,
• Workouts,
• The incredible physics who doesn't participate in competitions,
• supplement ads.

Things you can believe in:

• Research on supplements,
• Workout tips,
• Nutrition (based on your location),
• Lot's of new workouts.

                                                YouTube Videos

The captions like "Three best workouts for faster results"and many,which are almost fake.Because your body does not adopt to the workouts they mention,our evolution is different ,each and every person has unique gene ,this is why even a body builder needs a coach beside him to guide in each and every move.

(THIS IMAGE IS FOR AN EXAMPLE)

                                               How muscles grow

Just stick to this,normal actions like swinging your hand ,expanding your hands,contracting your legs are activities which also builds muscle but the load is very much important when the same actions are performed with loads you get a growth in that area ,that's the gain you have got for the amount of weight.This is the main concept of building the muscle ,progressive over loads are same as the former mentioned.Initially you will see huge gain like in 2 months because that's the first time your muscle got exposed to loads and it gets harder to gain muscle after 2 to 3 years that needs specialization which you will explore in upcoming blogs.

                                                    Nutrition 
Get on a perfect nutrition plan and working out will make you grow.the last blog post will help you to get an over all idea about nutrition.complex carbs before a workout and slow absorbing proteins within half an hour after the workout will add up centimeters to your gain.

Exercises for both fat loss and muscle gain are the same .The only difference is the food you take in,for fat loss concentrating on intensity over volume and for muscle building volume over intensity .That's all the difference is.

volume=working on more weight with moderate reps (8-12).
intensity=working on less weights with more reps(20-25).




Add comments whether this was useful or not.Let me correct it in the upcoming blogs.

Muscle building is simple

    KNOW WHAT IS TO BE DONE

Muscle gain concepts are always thought to a higher extend and concluded without any solution. Treat muscle like a baby it needs nutrition, some amount of activity and it sleeps. That's what the muscle expects you to provide.

1. Action - Exercise (Stimulus).
2. Nutrition - Carbs, protein and essentials.
3. Rest - Sleep.

 Know what type of body are you in:

                          First of everything try to understand the difference between LEAN, SKINNY, MUSCULAR. Being lean is having less muscle and a low percentage of body fat. to say 10% - 15%. Being skinny is you don't have huge muscles but manages to survive with low body fat condition. Coming to muscular, they have an optimum amount of muscle but they may or may not have survivable fat. Survivable fat ranges from 12%to 18%.Below 9% lifting heavy will not be possible ,join pain emerges,you tend to look dry.Maintaining your body in low fat condition for a long period of time will hinder your daily routine.

                                      
Nutrition: 
                If you really wanted to be more specific about nutrition do your home work.

Know how much you weigh ______lbs.(A)

Calories you need for a day =12 x A(B).

Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____(C).

Strength training: Multiply the number of minutes you lift weights per week by _____(D)
Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____(E).
Add D and E, and divide by 7: _____(F)
 Add C and F to get your daily calorie needs: _____
Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

Nutrition is very much important and should be prioritized .Proteins are the building blocks of muscles. so, track your protein intake.

This may not be accurate but helps in arriving at a certain value that will do the job.

Recovery:
                    Recovery is nothing but taking rest  ,this is the period where your tissues replenish and get you newer cells and build up your muscles. sleep from 6-8 hours a day, optimum sleeping time is 10 pm to 4 am, ensure you get 5 hours from this range. Build and store new proteins faster than your body breaks down old proteins this can be done only you rest your body. Don't add your morning naps because light will never allow you to secrete the hormones which are responsible to repair your body.

                     

Exercises:                        
                    Being a beginner working out the large muscles would be better and burn you more fat. Over all body work out should be the routine for every alternate days. At the initial stage you tend to gain more weight ,because its the first time you expose your muscles with higher weights compared to your day to day activities. Generally of 12 reps and 3-4 sets will help you gain a lot of muscle in just 2 months.

Bonus tip:-
WEIGHT GAINER SHAKE

• In a blender , process 2-3 portions of fruits and vegetables. Recommended:     Banana, mango, avocado, strawberry.
• Add 1 cup of nuts(cashew, almonds, walnuts) and seeds (sunflower, flax). These contain a considerable dosage of healthy fats, which translate into additional calories and a host of health benefits.
• Optional: Add protein powder or weight gain shake - for extra calories and taste.
• Add 1 cup of whole milk - you can also use full fat yogurt or soy milk. 

THANK YOU!

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