RULES FOR A BETTER LIFE

Everyone wants to lead a good life. But being lazy will never help you have a good one. So you must follow some daily routines or set some rules to lead a good life. So some of those rules are:

• EXERCISE DAILY

Exercise doesn't mean only gyming. You can exercise at home, in a park or wherever you feel like. Do any exercise you want to and make sure you don't go more than 3 days without exercising. Thus, exercising is a must. And never forget, exercise keeps you fit n fine.

• WAKE UP EARLY

Try and practice 'Early to bed, Early to Rise' Strategy. By waking up early you get extra time in your daily routine. You won't be late to any place you go to, you'll get more time to do anything, you'll feel fresh and young.

• MAKE TIME TO READ

Be careful with what you think. Your thoughts control your life. And by reading daily your thoughts improve. So reading daily will improve your thoughts and thereby improving your lifestyle.

• WORK HARDER THAN YESTERDAY

This is the way of improving in life. By working harder than yesterday, you become better than yesterday. Gradually, you start achieving the goals you thought you never could. Therefore make goals for the day and achieve them.

• THINK LESS

Thinking more won't get you anything. In fact it will hamper your life. So do things that relieve your stress. Do what you like doing. Doing small things that make you happy ultimately help you lead a good life.

• HELP OTHERS

Give more to people. Help others as much as you can. A good person will always be happy to help others. They get satisfaction by doing more for people. Doing good to others won't do any bad to you.

• SPEND TIME WITH FAMILY

Family is all that we have got. In today's life we manage to take out some time for everything but forget to make some time for our family. DON'T. Make sure you spend enough time with your family now so that you don't regret not spending it, later.

• SMILE MORE

Last but not the least. Smile more. Smiles make everything better. It creates a positive environment. And people crave positivity. So just Smile. :)

HAPPY LIFE.

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SHAKES FOR THE BODY

People are sometimes confused between shakes and smoothies, but they differ on the basis of  their method of preparation and ingredients used.

Liquid items have the most impact on the body. Therefore if a nutritious shake is consumed, it can have a great impact on our body. But the ingredients of a shake can vary based on our mission. Our mission can be either to gain muscle or to loose fat.

"THE CALORIE MONSTER"

This shake is for the people who want to gain their muscle size. This shake is high in calories and can easily replace any one meal of your day. But don't worry. This shake doesn't constitute of any wrong ingredient.

INGREDIENTS

• 1.5 Cup Milk
• 2 Scoops Whey Protein / ProteinX / Bournvita
• 1 Cup Oats(Roasted)
• 1 Tbsp Honey
• 1/2 Cup Strawberries
• 1 Banana
• 2 Tbsp Peanut Butter
• Ice

METHOD

Take all these ingredients in the given order and add them in the mixer jar. Blend it well and serve chilled.

NUTRITION

This shake will easily provide you with:

• Calories - 1000
• Protein   - 65gm
• Carbs     - 130gm
• Fats        - 25gm

"THE SWEET PROTEIN"

This drink is for the people who wish to loose fat. Since you want to loose fat, you definitely need to keep a count on the calories. So this shake is for you people. Low in calories yet very filling.

INGREDIENTS

• 1 Cup Milk
• 1 Cup Black Coffee
• 1 Scoop Whey Protein / ProteinX / Bournvita
• ChocoChips(to sweeten) or 1 Tbsp Honey
• Ice

METHOD

Take all the ingredients in the given order and blend them well in the mixer jar. Serve Chilled.

NUTRITION

• Calories - 370
• Protein   - 26gm
• Carbs     - 37gm
• Fats        - 13gm

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GYMING GIVING NO RESULTS ? 

There comes a time when you think you are doing everything right yet ain't able to get those gains you have been wishing for, and that's when you feel like killing yourself.

But the reason why you are not getting those gains even after gyming right is:

• Not Enough Protein

Protein is one the most important nutrient in muscle building, and a lack of protein in the body will never let you gain muscle. You should intake around 1 gm per kg of body weight of protein daily. Anything lesser than that won't let you gain muscle. So workout and enjoy your protein shakes. 

• Not Enough Calories

To gain muscle, its important to be in a calorie surplus. But that doesn't mean you can have anything to eat. Make sure you have a clean diet. So keep a count of your calorie intake and enjoy your neat gains. 

• Too Much Cardio

Doing too much cardio can be another reason behind not getting those gains. So make sure you ain't doing too much of cardio that causes a hindrance to your gains.

• Too Much Stress  

Mental health of a person has a huge impact on the physical health of a person. If your mental health is not very well, your physical health can't be good. So just keep calm, relax and stay positive. 

• Not Enough Sleep

Not getting enough sleep means your body is not getting proper rest. Proper rest is a must to help your muscle gain its size therefore enough sleep becomes a very important thing for those gains. A 7-8 hours of sleep is a must to gain muscle.

                                 

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INDIAN FOOD MEALS

Diet plays a vital role in bodybuilding. We hardly spend an hour or two in the gym but rest of the day, its the diet that helps you in building our body. So it becomes very important for you to have a good diet plan.

Here is a list of Indian meals, preferably for muscle building, that you can have:

Start your day with 2 glasses of water to increase the metabolism of your body.

-MEAL ONE

Breakfast is the most important meal of the day. So you better make sure to never skip your breakfast. You can have

•  5 Boiled Eggs (2 whole eggs and 3 egg whites)

       with

• 4 slices of Brown Bread and Peanut Butter 

       or

• Oats and a scoop of Peanut Butter

-MEAL TWO

The second meal is the Lunch. But make sure to drink 1-1.5 liters of water between these meals. 

Since we can't have the same dish in the lunch, you can change the dish according to your preference but make sure not to compromise on the nutritions. So our lunch will be:

• Dal (any) or Chickpeas/Kidney Beans with a Paneer Dish

     with

• Boiled Rice (preferably Brown Rice)

     and lots of veggies as salad.

-MEAL THREE

The third meal of the day is our pre workout meal. You can prepare some extra rice in the lunch which can be used as a pre workout meal as well or you can choose any meal from the link given here,Pre Workout Meals.

- MEAL FOUR 

Fourth Meal is the Post Workout meal. Check out the best post workout meals here,Post Workout Meal. You can also have any of your favorite fruit along with the eggs.

- MEAL FIVE

Dinner, the last meal of the day. Make sure to get the right nutritional contents in the meals after the workouts. So to make our dinner nutritious we will have

• 2 Rotis with Dal

      and 

• Roasted Chicken or Paneer 

      accompanied with salad.

You can have a glass of milk before going to bed.

Just in case you workout in the morning, have black coffee as your pre workout drink and have some eggs with roasted peanuts in the evening as a snack.

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What's a Warm Up ?

Warm up basically means warming up your body or to prepare your body for a physical activity or performance by some gentle exercises. Warming up prepares the muscles of our body for vigorous action.

A 10 minute warm up before a workout is very necessary. You can perform some particular warm up exercise for a particular muscle or keep a regular warm up routine.

Benefits of a Warm Up ?

• Increased movement of blood through the tissues
• Increased delivery of oxygen to the muscles
• Prepares the muscle for stretching
• Prepares the heart for an increase in activity
• Improves reaction time
• Mentally prepares for the workout
• Prevents chance of an injury

Regular Warm Up Exercises:

Some warm up exercises that you can perform before any workout are as follows

- PUSH UP

One set of push up can warm up your entire body especially the upper body. Chest, Shoulders, Biceps and Triceps get well warmed up with pushups. Perform Push ups until failure but around 50 reps of Push Ups are good enough.

- PULL UP

To warm up your back and shoulders properly, Pull Ups is one of the best warm up exercise. Perform as many reps in one set but 10-20 reps are good enough.

- SPOT JOGGING

Spot Jogging is very effective in warming up your body especially your legs. Warming up your legs is important even if your workout doesn't involve your legs at all because the legs constitute almost half of your body and by proper warming up of your legs, half of your body gets warmed up.

Performing these three exercise will hardly take 10 minutes and your body will get completely warmed up, thereby increasing the effectiveness of your workout.

HAPPY GYMING !!

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KILL THE CHEST WORKOUT

Chest is one of the most noticeable muscle group of our body. A good chest is very important for one's balanced physique. So it becomes very important to kill the chest workout with these exercises.

Our chest workout will consist of four supersets.

A) SUPERSET ONE

• Bench Press

The very first exercise of our chest workout is the most basic one. Its Flat Bench Press. Its basic but one of the most effective exercise and very easy to perform.

Perform 3 sets of 8-12 reps each. Since its the first exercise you can go heavy on this exercise.

Take no rest between two exercise of a superset.

• Decline Push Ups

Right after performing the flat bench press, perform decline pushups. Decline push ups are performed with help of a flat bench.

Perform 3 sets of 15-20 reps each.

Take a rest of 45-60 seconds after performing both the exercises.

B) SUPERSET TWO

• Machine Chest Press

This is another very easy yet effective exercise that is performed on Seated Chest Press Machine.

This exercise should be performed in 3 sets of 8-12 reps each. No rest after this exercise.

• Dumbbell Pullover

This exercise is useful in fixing the center portion of the chest. Right form while performing this exercise is very important. Use moderate weights. Don't go too heavy or too light. Perform 3 sets of 8-12 reps.

One minute rest after supersets.

C) SUPERSET THREE

• Inclined Dumbbell Press

To be performed on an inclined bench, this exercise is considered a little tough but the logic is quite simple for this one.The heavier you lift, the better you'll look. So go as heavy as you can. Perform 3 sets of 8-12 reps each.

• Bench Fly

Take a flat/inclined bench to perform this exercise and take light weights. Taking heavy weights for this exercise can cause injury to the shoulder. Perform 3 sets of 8-12 reps each. One minute rest after completion of a superset.

D) SUPERSET FOUR

• Cable Crossover

This exercise is performed on the cable machine. No need to perform very quickly, just easy and slow. Concentrate on squeezing the muscle. Keep moderate weights. It help in bringing the sides of the chest in shape. 3 sets of 8-12 reps are to be performed.

• Dips

This exercise is performed using the body weights. No other weights are required. Form is the key. No need to go fast. Just perform it slowly with full concentration on the muscle. Perform 3 sets upto failure i.e keep performing until you are done.

Take rest only after performing both the exercises of the superset.

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You like Arms or Aams ?

The first thing a person notices in a gym going person is his biceps. People are least concerned about the chest, back, legs or shoulders. All they do is start squeezing your bicep for the sake of checking your gains. 

So it becomes duty of every gymer, not to disappoint them and impress everyone who tries to measure the biceps.

But we know that arms look great not only with the help of the bicep muscle but the tricep muscle plays a major role in that. Tricep is a bigger muscle than the  bicep muscle, therefore it becomes necessary to train both the muscles properly so as to get an arms blast.

OUR ARMS WORKOUT WILL CONSTITUTE OF FOUR SUPERSETS:

A) Superset One

- Wide Barbell Curls

The first exercise in our arms workout is wide barbell curls for the biceps. While performing this exercise make sure you don't swing your body, so use moderate weights. Perform 3 sets of 10-12 reps each.

- Skull Crushers

Now without taking any rest perform the next exercise which is for the triceps. Barbell skull crusher is the most effective exercise for the triceps. Many people don't agree to it, but its impact is quite visible after performing it on a regular basis. Go as heavy as possible. Don't feel shy taking support while performing this exercise. Perform 3 sets of 10-12 reps.

Take rest for a minute after each superset.

B) Superset Two

- Inclined Bench Dumbbell Curls

This exercise is to be performed on an inclined bench. Things to be kept in mind while performing this exercise is not to swing the elbows. The elbows should be fixed and only the forearms and hands should move. Go as heavy as possible. Perform 3 sets of 8-12 reps.

- Kickbacks

The Inclined dumbbell press is followed by Dumbbell Kickbacks without any rest. Don't go too heavy in this exercise. Use light to moderate weights. Make sure to completely straighten the arm. The tricep will squeeze only when the arm is fully straight. Perform this exercise one by one for each arm. 3 Sets of 10-12 reps.

Take a minute rest after each superset.

C) Superset Three

- Closed Grip Barbell Curls

Squeezing the bicep completely should be the motive while performing this exercise. You can use a curled barbell for better effectiveness of this exercise. Make sure not to swing the body while performing this exercise. Perform 3 sets of 10-12 reps.

No rest between the two exercises. One minute rest only after the superset.


- Single Arm Dumbbell Extension

The next tricep exercise is Single Arm Dumbbell Extension. Elbows should be fixed and only the forearm and the hand will make the movements. Use moderate weights. Don't go too heavy. This exercise to be performed one by one for each arm. Perform 3 sets of 8-12 reps.

Take rest for a minute after the superset is performed.


D) Superset Four

- Dumbbell Hammer Curls

Last but not at all the least are the Dumbbell Hammer Curls. This exercise is the most important for that massive pump that you look for after a workout. Go as heavy as possible. Perform 3 sets of 8-12 reps. No rest after this exercise as well.

- Rope Push Down


The last exercise in our arms workout is Rope Pushdown for the triceps. Don't focus on going heavy. Focus on making your arms go straight when you push the rope down. Since this is the last exercise, put in your full efforts. Perform 3 sets of 8-12 reps.

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