G-Fitnesssssss

SUPERSETS - A superset means performing two alternate exercise without taking any rest in between the sets.

Benefits of a Superset

Saves Time
Increased workout intensity
Overload on muscle
Superset for supersize

A badass shoulder workout will comprise of four supersets. There should be no rest between two exercises of a superset. Rest of around a minute should be taken after completing one superset.

Here are the Supersets for the Shoulders

A) Superset One

- Dumbbell Press

This is the very first exercise of our shoulder workout. You don't want to go too heavy or too light with the weights. Use the weights of 70% of your maximum strength. Perform 3 sets of 10-12 reps each.

- Cable Rear Lateral

Now without taking any rest, perform cable rear lateral exercise. Go with lighter weights. Perform 3 sets of 10-12 reps each. You can perform this exercise with both the arms working simultaneously or the arms working one by one.

Take 45-60 seconds rest after performing one superset. A total of 3 supersets are to be performed.

B) Superset Two

- Smith Machine Press

The second exercise in our second superset is the smith machine press. Keep the barbell on the front side. Go with 60% of your maximum strength in this exercise. Perform 3 sets of 10-12 reps each.

- Plate Front Raises

Without taking any rest after shoulder press on the smith machine, grab a Plate(10kg-20kg) and start performing front raises. Perform it slowly. Form is the key. This exercise should be performed in 3 sets of 10 reps each.

Take rest of a minute each after performing the supersets.

C) Superset Three

- Dumbbell Side Raises

One of the most basic and effective shoulder exercises is dumbbell side raises. By performing this exercise in a seated position you can concentrate better on the concerned muscle. Go with moderate weights and perform 3 sets of 10-12 reps each. Don't take any rest between this exercise and the next exercise.

- Dumbbell Front Raises

This is another regular and effective exercise for the shoulders. NO REST between these two exercises as well. When you bring down the dumbbells, make sure they don't touch your body as it gives the muscle some rest and it becomes inactive. You have to keep the muscle active throughout the performance of the exercise.
Don't take the dumbbell too high or too low.

Take rest for a minute or so after every superset.

D) Superset Four

- Face Pulls

Go very very light with this exercise. Perform it slowly and keep a check on your form. Perform 3 sets of 10 reps each. Go light and slow. Make sure you perform the next exercise without any rest.

- Shrugs

Grab a plate/dumbbell in each hand. Go as heavy as you can since its your last exercise. This exercise will help you get the Pump in your shoulders that you always wanted. Perform 3 sets of 10 reps each. The first 4 reps go very slow, the next 6 reps can be performed a little quickly. No rest between the exercises. This is the last exercise of your supersets.

Using phone in the gym won't help you gain muscles. Your complete focus should be on your exercise.

Don't Scream when you still have 10 more reps to go. Screaming is a waste of energy and screaming right from the first rep means you are overlifting.

Don't trust what your gymbro tells you. Its 10% facts and 90% brologics. So you better use your own brain.

Come to the gym with a goal. A fitness Goal. And work towards achievement of that goal.

Rerack your weights, no one else will do it for you. If you can lift it, you can also rerack it.

Don't leave your sweat on the bench. Always use a Towel in the gym. Sweat on the bench can cause infection to others. So make sure you ain't all sweaty out there.

You don't stop when you are tired. You stop when you are done. Make muscle mind connection. FOCUS. That's what help you bring a change.

Come in the gym to exercise. Talking is not an exercise. Don't waste your energy talking in the gym. Better utilize it.

Go Hard or Go Home

What are Compound Exercises ?

The Exercises that involve more than one joint or muscle groups are known as Compound Exercises.

Benefits of Compound Exercises

Workout multiple Muscle Groups
Work on the core
Overall Mass Building
You can go heavy on them
Best exercises to build strength
Sticking to the basics will always work

Some Compound Exercises are:

- SQUATS

- DEADLIFT

- BARBELL ROWING

- BENCH PRESS

- OVERHEAD PRESS

- PULL UPS

You can practice these exercise for 4-6 weeks to increase the strength.

Happy Gyming !

Just like Pre Workout Meals, Post Workout Meals are extremely important, perhaps even more. A good post workout meal will ensure a fast and effective recovery of your body.

Post Workout Nutrition

Lean Protein - To rebuild stronger muscle fibres
Simple Carbs - To replenish the glycogen depleted during workout
NO FATS after a workout.

Some Post Workout Meals are:

Whey Protein

Have 1 scoop of whey protein with water.

Whey protein is extracted from milk so it can be consumed by vegetarians as well. Whey protein is the best source of protein because it is very easy to digest. It is better to consume the protein with water instead of Milk.

Egg Whites

You can have 4-8 egg whites along with a Banana as a post workout meal.

Banana will complete the Carbs intake required by the body. Egg Whites are 90% water and 10% protein. This makes them another great source of protein.

In case you don't eat eggs and can't afford to buy whey protein, you should just have a glass of milk with 2 bananas.

After the post workout meal, your next meal should also be nutritious. If you workout in the evening then your dinner should comprise of some protein rich food items like chicken,fish, eggs or paneer for vegetarians, but don't forget to have a good salad with it.

In case you work out in the morning, make your breakfast rich in protein. You can have a paneer sandwich, an egg white omelette as your breakfast.

Happy Gyming !

'THE WINDOW OF GROWTH' MEALS

Pre-Workout and Post Workout Meals are considered to be the most important meals of the day. It is also said that if you are messing up with these two meals, you are messing with the whole day. Whether your goal is to Build Muscle or to Shred the fat from the body, what you need before and after a workout fundamentally remains the same. If you don't take care of it, you won't get the results.

PRE-WORKOUT NUTRITION

A good pre-workout meal won't only improve your performance while working out, but will also minimize the muscle damage.

An ideal pre workout meal should constitute of

High Carbohydrates - To provide energy throughout the workout.

Medium Protein - To prevent Muscle Break Down.

Low Fats - Fats are slow digesting therefore they should be kept to minimum.

Here are some good Pre-Workout Meals with easily available ingredients:

Chana Chaat

Take 100gm Boiled Chickpeas
Add Veggies like Onion, Tomato and cucumber
Add pepper and salt to taste
Top it up with lemon juice.

This is one of the best meals because both white and black chickpeas are high in complex carbs, medium in protein and low in fat.

Orange Oats

Take an Orange and Grind it in a mixer grinder.
Take a cup of Roasted Oats.
Add the grinded orange to the oats.
You can add honey to it and top it up with dry fruits, nuts and flax seeds.

Oranges before a workout keeps you hydrated and oats are a good source of complex carbs. You can also have some boiled egg whites to increase the protein content.

Scrambled Eggs with Roti

Heat 1tsp oil in a pan
Add veggies like onion, green chillies and coriander
Add 3 egg whites and 1 whole egg to it
Add spices to it
Let it cook for sometime.

You can have whole wheat Roti with it. This meal should be consumed 1.5-2 hours before the workout.

Home made Protein Shake

Take one glass low fat milk
1 Banana
2tbsp Peanut Butter
Blend all these 3 ingredients and your protein shake is ready.

Even this meal should be consumed 1.5-2 hours before the workout.

Green Oats Smoothie

Take Spinach, Oats and Yogurt
Add a Banana and some water
Blend all these ingredients
Add 1tsp of Natural Honey
Use dry fruits, nuts and flax seeds to top it up.

Green Oats Smoothie is one of the easiest and most nutritious meal to have before a workout.

One can also have roasted Chickpeas, Peanuts or Soybeans before the gym. All the meals should be consumed 1-2 hours before the workout.

In case you workout in the morning and don't have enough time to have any of these meals, just have any of your favorite fruit and have a cup of black coffee with it. Black Coffee works as a great pre work out drink.

Happy gyming !

Hitting the gym regularly has many benefits for your body. It helps you bring the desired change to your body, but if you ain't regularly going to the gym then your desires may take a little longer to be achieved.