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Monday, July 27, 2015

What You Should Know About Building Muscles

Building muscles and maintaining a healthy posture is important for a number of reasons. For one thing, toned muscles help to give your body a healthy, lean look. And since muscle tissue requires a lot of calories to do it’s work, building up lean body mass is a great way to give your overall daily calorie burn a boost too.
Having a strong upper body helps you more easily perform everyday activities like lifting heavy objects and helps to improve your posture, which can make you look slimmer. A strong lower body can improve your balance and help protect joints by taking some of the pressure of your back and knees.

About Building Muscles

Let’s check out these great tips and facts you should know about building muscles:
1. When you lift weights or do other resistance exercise you wanna stress the muscle by using the right amount of weight. It’s better to do fewer repetitions with an amount of weight that’s moderately difficult to lift, rather than a lot of repetitions with weights that are too light.
2. You need high quality protein to build and repair muscles. So eat plenty of proteins from fish, poultry eggs, low fat dairy products, lean meats and plant sources such as beans and soy. Protein powders are convenient way to include proteins in your meals and allow you to tailor the amount you consume to your personal needs.
3. After you exercise, your muscles need some healthy carbohydrates and small amounts of protein to help them repair and recover. A cup of yogurt, a smoothie, a bowl of cereals with milk and fruit are all good recovery foods after a session of strength training.
4. Your muscles doesn’t turn into fat if you stop exercising. It may seem that way, but what actually happens is that your muscle fiber shrink up and you can start to store a little bit of fat between the muscle fibers. So you can definitively feel a lot softer if you stop working out for a while. But you can’t actually turn a muscle cell into a fat cell.
5. If you’re female, don’t worry about getting big and bulky. It’s a common concern but it’s unfounded. Women carry less muscle building hormone than men, so they don’t get as big as men do when they strength training.
Source: fiitnessplus.com

How Do I Know If I Need To Lose Weight?

It’s one thing wanting to slim down, but another knowing that you actually need to lose weight. If you don’t know for sure whether or not you need to lose weight, it’s worth asking yourself the following 3 questions.

1. Is Your BMI Over 24.9?

Body mass index (BMI) is the measurement often used by health professionals to work out whether or not someone needs to lose weight. By calculating your own BMI, you’ll know whether you fall within the healthy range or not. To do this, simply divide your weight (kg) by your height (m), then divide this answer by your height again.
For example, if you’re 70kg in weight and stand at 1.75 metres tall, divide 70 by 1.75. You’ll get an answer of 40. Next, divide this number by 1.75 to get an answer of just under 22.9. This is your BMI.
The healthy BMI range is 18.5 to 24.9. If you get a figure above this, you may need to shed some weight.

2. What Does Your Waistline Tell You?

Your BMI can tell you a lot, but it’s not the full story. As well as your overall levels of fat, it’s important to think about where any excess weight is stored. After all, carrying too much fat around your middle can increase your risk of developing a number of serious health conditions, including type 2 diabetes, various cancers and heart disease.
To measure your waist, find the place between the top of your hips and the bottom of your ribs. Then breathe out naturally and wrap a tape measure midway between these two points.
Women are at a greater risk of health problems if their waist sizes are over 80cm. The figure for men is 94cm. Meanwhile, the dangers increase further still if women’s and men’s waistlines exceed 88cm and 102cm respectively.

3. Is Your Body Showing Other Signs?

As well as these calculations, there are other signs that may suggest you ought to slim down. For example, if the joints in your knees, back or hips hurt, this could show that they’re under too much pressure. Also, if you find exercise a struggle and you lack energy, you might benefit from getting in shape.
In addition, snoring could be a wakeup call. Being overweight by just a few kilos can result in snoring. This is because fatty tissue around the neck squeezes the airways and stops air from flowing in and out as freely as it should.
If you think you need to lose weight, now’s the time to take action. Bear in mind that a healthy diet and regular exercise is the best way to slim down, but if you struggle to see results, you may benefit from speaking to a doctor. You can get in touch with health expert Dr.Suresh for tips, questions or even weight loss diet& supplimentation .
Source: fiitnessplus.com


Thursday, July 23, 2015

The DRS-PM(Progressive Method) To Build Strength And Muscle

I feel building strength and muscle doesn’t have to be more complicated than counting to 5.One of the easiest ways to build strength and muscle is the DRS-PM(Progressive Method). In fact, it’s so simple that the only thing you need to do is to perform 1, 2, 3, 4 and 5 reps of an exercise. The key tip here is to concentrate only on your form, not how much weight you can lift or how many reps you can perform.
Using the DRS-PM (progressive method) to work out will maximize the exercise’s training effect while minimizing the wear and tear on your joints and muscles.

If you suck at, let’s say pull ups, after 2 months of applying the DRS-PM(progressive method) to the exercise, you will be able to perform more pull ups than you even thought. Here are the 5 steps to get you started with the progressive method:

The DRS-PM(Progressive Method)

1. Pick one exercise from the top 6 workouts based on the 4 human movement patterns (pull, push, squat, hinge):
Pull up
Bench Press
Military Press
Back Squat
Front Squat
Dead lift
2. Pick a weight that you can lift for 5 repetitions. This is typically about 80% of the maximum weight you can lift. If you can easily do 5 pull ups in a row, add a weight vest to make it more challenging.
The weight should feel light and easy, so that you’ll be able to perform every rep with excellent technique. Then increase the weight gradually, each set, but never use the maximum weight you can lift.
3. One set contains 15 reps, which should be performed as follows:
  • 1 rep, then rest if needed;
  • 2 reps, then rest if needed;
  • 3 reps, then rest if needed;
  • 4 reps, then rest if needed;
  • 5 reps, then rest if needed;
Do not chase fatigue and rest between reps as long as you need to be fresh every rep.
4. Plan your own schedule.
Add the exercise you’ve chosen with the progressive method to your usual workout (3-4 times a week). Or you can also create a simple workout by performing about 5 sets of 5 progressive reps of your exercise every day. For squats and dead lifts don’t train more than three times a week because the progressive method puts a lot of stress on your body.
5. Apply the DRS-PM(progressive method) to a new exercise on the list every month.
Source: fiitnessplus.com

Tuesday, July 14, 2015

The Science Behind Burning Your Belly Fat

One of the most common questions I recieved was “How do I get rid of my belly fat?”. I will explain you the methods behind getting rid of that stubborn belly fat. I am going to try my best to provide you with as much information as possible.

What makes up belly fat?

Let’s first start by understanding what makes up belly fat. There are 3 layers to recognize:
1. Visceral belly fat which is also known as the deep fat. This lies around the organs under the abdominal muscles and can’t be pinched. The deep fat is rich in Beta-receptors, it has higher blood supply and it is easier to burn.
It is important to know that even if you’re thin you can still have too much visual fat. So to burn visceral belly fat you need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to moderation.
2. Superficial subcutaneous belly fat which hangs over your waistline and this can be pinched. This fat layer is rich in Alpha-receptors, it has lower blood supply and it is harder to burn. This is the fat most of us are concerned because we can visualy see it hanging over our waistline.
To burn subcutaneous belly fatyou need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to low levels and choose the right carbs.
3. Deep subcutaneous belly fat which is a hybrid of both layers above.
There are 2 enzymes which are responsible for holding on to fat and also burning it. They are:
  • lipoprotein lipase (LPL) which is responsible for fat storage;
  • hormone-sensitive lipase (HSL) which is involved in fat release (what we want);

What are the hormones that trigger belly fat?

So to beat belly fat it’s not just about creating calorie deficit, it is a combination of calorie deficit with hormone balance. The main hormones that impact the LPL activity are your insuline and your cortisol. INSULIN + CORTISON = BALLY FAT BULLIES!

How does insulin couse us belly fat?

When it comes to the brain, muscles and liver you want the body to be insulin sensitive and not resistance. Being insulin resistance in these areas make a person unable to burn fat and sugar or to fill satisfied after eating. This is why many overweight people who are insulin resistance in these tissues tend to overeat because they are hungry all the time.

How does cortisol couse us belly fats?

Excess cortisol in our body can drive us to eat more of the wrong foods more often which means higher daily calorie intake and fat gain. This also causes smaller, immature fat cells to became larger, mature fat cells which is not a good thing when you are trying to burn belly fat.
In order to burn fat we need to make sure that these hormones are well balanced in our body.

Dieting doesn’t help to beat belly fat

Lt’s just start by making it clear that diet don’t work. “Dieting” makes belly fat fatter. The common “eat less, exercise more” approach is only a short term success. This approach accomplishes the calorie deficit but makes the hormone balance worse.
Remember: BURN BELLY FAT = CALORIE DEFICIT + BALANCED HORMONES.
Just think at insulin as a starch and sugar hormone and cortisol as a sleep and stress hormone. I am sure you have heard about the low carb and high protein approach to reduce belly fat. This would work. However, a diet too low in carbs (which can cause low blood sugar) stresses the body and raises cortisol levels. But choosing the right carbs (which are lower in glicemic load) can help with belly fat and also to reduce weight gain overall.
So apply this thing on a combination of protein and vegetables as they help to suppress hunger with minimal insulin production. This results in fewer calories consumed and a good hormone balance.
While dealing with cortisol hormone, sleep and stress management is essential. Aim for a good 7 to 8 hours of sleep every night and practicing meditation or calming exercises would help as well.

Belly fat meal plans

1. Eat less, exercise less
You have here a 3-2-1 plan:
  • 3 meals a day;
  • 2 of these meals should be mostly protein and fiber with less starch;
  • 1 meal in a day should have havier starch .
This 3-2-1 approach works well for those of you who are not heavy exercisers. I would say if you train 3 times or less in a week or you perform gentle light exercises.
2. Eat more, exercise more.
You have here a 3-2-2 plan which is for those of you who exercise regularly:
  • 3 meals per day;
  • 2 snacks per day;
  • double the starch intake one meal per day (post-workout meal).
Both these methods generate low calorie intake and naturally reduce starch intake in a way that provides enough fuel to keep hunger, energy and cravings stable but not enough to slow fat loss.

Learn how to assess your progress

How do you know if you are successful in a plan to reduce belly fat? Well again, you will need to check both calorie deficit and hormone balance.
Assess for hormone balance, on a scale from 1 to 10 (10 beeing high and 1 beeing low):
  • hunger and cravings < 5;
  • energy level > 6;
Do these assessments at the end of each week and if your hunger and cravings are lesser than 5 with your energy level more than 6, it means that your hormone balance is good.
Assess for body shape using the waist to hip ratio. So take your waist measurements and divide it with the hip measurement. For women, these ratio should be about 0.7 and for men the optimal number is 0.77. Always keep it below 0.8 for a healthy waistline.
I hope this post has helped you out to understand the causes of belly fat and steps to burn it. Feel free to share it with your friends or comment below.
Source: fiitnessplus.com

Tuesday, July 7, 2015

WHAT CAN CARNITINE(SUPPLEMEMNT) DO??

There is medical evidence suggesting that under certain circumstances and as you age, the body's production of carnitine slows. As this happens, the body's tissues-including the muscles, heart, and brain-will experience reduced carnitine content. This reduction lessens the capacity of heart muscle to produce energy, increasing the chances that these tissues will malfunction. In addition, the tissues richest in carnitine-those of the muscles and the heart-are unable to synthesize carnitine and must, therefore, get it from the blood as it is produced in other tissues, including the liver and kidneys. Both of these reasons are why it's important to make sure that you have adequate tissue levels of carnitine throughout your life. You can do this by taking supplemental carnitine.
Dietary sources of carnitine are mainly animal-derived products, such as beef, chicken, sheep, lamb, and rabbit. More specifically, carnitine comes from the muscles, kidneys, and livers of these animals. Plant sources of carnitine are limited. Moreover, the carnitine levels in them are very small. These plant sources include avocado, alfalfa concentrate, and wheat germ, which contain only less than 2 mg per 100 g of edible portions.
Nutritionists estimate that the average daily dietary intake of carnitine from food is about 100 to 300 mg for people who eat meat. Because vegetarians do not eat animal products, they have a much lower daily intake of carnitine.
Supplemental intake of carnitine can range from small amounts of about 50 mg contained in a multinutrient supplement to an intake of over 2 g per day in an individual supplement. Studies have shown that taking 500 mg per day of a carnitine supplement can increase the body's carnitine levels in tissues and blood. Higher amounts of carnitine are commonly used for therapeutic purposes.
Source: fiitnessplus.com

What Is The Best Time To Exercise To Lose Weight?

Does working out in the evening burn more fat than it does in the morning? Does working out in the morning on empty stomach actually burn more fat? Is it healthy and good for you? Is it generally better to workout in the morning or does it not matter?
There’s a lot of controversial talk about this topic, so I’ve looked into a lot of research before I actually did this article, and this is what you should know:

What Should Be The Best Time To Exercise?

MORNING should be. Here’s why it should be and why it isn’t for everyone!
Right when you wake up, your levels of glycogen in your liver and in your muscles are very low. This means that your levels of stored carbs are generally very low. Carbs are your body first choice for energy usage. So when your body hasn’t so many carbs, goes to choice number 2, which is your fat.
That’s why a lot of people say that when you workout first thing in the morning on an empty stomach, your body will burn more fat. In theory, that is true! But you need to look at a few other things like your daily schedule, habits, working hours etc.

Are You A Morning People? I’m not.

Are you working out to change your body and lose weight or to feel good? If you want to change your physique, you need to have hard, good and intense workouts. And in order to have these workouts you need to have energy. And some of us are not morning people and don’t have enough energy in the morning.
So if you’re gonna wake up and think that you’re gonna burn more fat in the morning by working out, you may not. This is because you’re not a morning people and you may have some of the worst workouts ever and feel so not in the mood all the time.
I am not a morning person. If I do a workout, morning for me it might be 9-10 AM. For you, look at what your patterns are. When do you feel the most energetic? When do you feel the most motivated? That is the best time to exercise! And that is probably gonna be the best time for you to burn the most calories and the most fat, because you’re so into it.

You Can Try A Low Carb Diet

Your body burns a mixture of fats and carbs, so if you’re already on a low carb diet, then don’t even worry about the best time to exercise. Whenever you’re working out, it’s gonna dip into that fat a little bit more if you’re not eating that many carbs.
In conclusion, the best time to exercise for everyone is when your level of stored carbs is low. Usually, this time is in the morning when you wake up. But not everyone is a morning people, so this is not a rule. Best thing to do is to workout when you are the most energetic and motivated.
Please share this article with your friends that are working out in the morning just because someone told them to, not because that’s the time they feel energised and motivated. You might help them to get rid of their “morning torture” and to actually get the most of their workout.
Source : fiitnessplus.com

Does Sweating More Make You Lose More Weight?

Do heated workouts or those that cause sweating a lot help you burn more calories and therefore lose weight faster? This is a great question, and I know that you’ve done it before. You’ve done a really sweating workout and afterwards you hopped on the scale and may have noticed that you’re a couple of pounds lighter and you got super excited. Well, don’t get that excited!
Here’s what’s happening when you’re sweating a lot during a workout and you notice that your scale weight goes down chances are that’s due to the fluid you’ve lost in sweat. So as soon as you rehydrate, and you should rehydrate immediately, your scale weight should go back to where it was before your workout.
If only it was that easy to lose that much fat weight so quickly. So here’s why this happens:

What Happens When You Sweat?

Our body’s temperature is controlled through sweating, so when we sweat, we cool down our skin, we cool down our entire body’s temperature. It’s good to know that sweating is not the most accurate way to measure how intense your workout is or how many calories you’ve burned. As the picture says, you may sweat pounds without burning almost any calories.
The “shocking” fact is that you burn more calories while working out in the cold, than while working out in the heat. Your muscles contract more to warm your body when it’s cold outside, even if you can’t feel these small contractions. And to do this, your muscles need more energy, which means they burn more calories.
Every time you burn calories, heat is released and this is what helps keep your body’s temperature up and stable. On the other hand, not every time you sweat, you actively burn calories.
Sweating doesn’t indicate you how hard, fast or intense your workout is. Instead, your heart rate and how tired do you feel are much better indicators of the gravity of your workout and of how many calories you are burning.

Sweating Is Not An Exercise Intensity Indicator

Remember, it’s not about how much do you sweat, it’s about how hard you’re working. And you don’t always want to be expending as many calories as possible during every single workout you do. You should do low and high intensity workouts because you don’t wanna be working at high intensity all the time. That’s a good way to burn your body out and overtrain.
So make sure that you’ve got high and low intensity workouts and mix of all different types of training: cardio, strength and flexibility or just do DRS TRAINING. This way you’ll get the best chance at long lasting weight loss.
I hope this helped you clear things up about sweating and weight loss. 
Source: fiitnessplus.com

Sunday, July 5, 2015

Five-Minute Plank Workout To Abs Of Steel

The strongest muscle group in your body is the abdominal muscle group, which is activated every single time you do a physical activity. Your abs are engaged even when you’re sitting in a chair, walking, running in the park, or kicking the ball, not just when you’re doing this five-minute plank workout.
All these movement are influenced by the abs, which are the pivot that connects the lower and upper halves of the body. So in order to have a great coordination, strength and momentum, and to avoid fatigue and lack of energy, it is very important to build strong abdominal muscles.
Even if your core is engaged in almost every physical activity, training this muscle group is not an easy job.
Each abdominal muscle responds different to every exercise, and there are some abdominal muscles running beneath the external ones with muscle fibers pointing the opposite way. It means that a single exercise can’t work all those abdominal muscles at a time. And this is why strong abs are hard to attain, which makes them a big goal worth striving for.

The Five-Minute Plank

The five-minute plank workout is a paradox of sorts because it uses relative inactivity to challenge the abdominal muscles and strengthen them. In just five minutes you get to exercise as many parts as possible of your body’s total muscles.
With this five-minute plank workout you’re not targeting just your abs, but your glutes, chest and back too. So to gain the maximum out of your time in this abs workout, tense your abdominal muscle group at each rep.
To get the best result, which means strong abs, a strong core, more power and better coordination, you need to perform this five minute plank workout at least 12 times per week: 4 days x 3 sets x five-minute plank workout. Stay fit!
Source : www.fiitnessplus.com

Friday, July 3, 2015

Manly Man Grubs: Testosterone Served On A Plate

Testosterone is a steroid hormone that plays a crucial role in men’s health, confidence, and happiness. In the animal kingdom, testosterone levels are associated with male dominance and competition for mates. One could argue that it’s not all that different in the human realm. Without testosterone, we would also be missing out on our deep voice, facial and body hair, and muscle mass. So, we would hardly be manly at all.

The Testosterone “Factory” Is Closed

Testosterone maintains bone density, muscle mass and sex drive. The testosterone factory works at its full capacity during puberty. Production takes place in the testicles, and in smaller amounts, in women’s ovaries. Testosterone levels in both men and women begin to decline after puberty, however, and this can cause various health issues.
Signs of a diminishing testosterone level are exhaustion, a reduced libido, obesity, and deteriorating mood. On the bright side, there are natural remedies that can help with testosterone problems, and some have been around for ages.
Getting a good night’s sleep is vital for a healthy testosterone level. Dropping those extra pounds is also important. Often, though, it takes more than that.

Crazy Science

Testosterone can be replenished the hard way, naturally, through food and healthy living, but for some people, and as we grow older, some people becomes a larger, frailer crowd, safe and sound is too slow. This is why science has provided us with several ways to speed up the testosterone/estrogen balance. Most notably, there is testosterone therapy, something that you need a doctor’s approval of beforehand.
Think of it this way: most of us practically live in offices and poorly lit apartments, away from sunlight, barely developing vitamin D the natural way – we should either increase our outdoors time or take extra vitamin D supplements to remain remotely healthy. When the going gets tough and testosterone drops, a little testosterone treatment will keep you up and running for much longer than your peers.

A Fistful Of Nuts

When the things go downhill (truthfully, before that as well), it is best to put some testosterone-boosting grubs on the table. Honey is the all-around super-healer, and it is full of the minerals boron and nitric oxide. They are associated with higher levels of testosterone and they open up blood vessels. This is what helps men make magic happen in bed.
Good old, hearthy cabbage is loaded with minerals and vitamins, and reduces estrogen levels, which in turn makes the testosterone in the body more effective. Garlic on the other hand lowers the stress-inducing hormone cortisol. It is best consumed raw if you want to allow testosterone to do its work. Now, spinach won’t work for you the way it does for Popeye, but it is rich in magnesium and vitamins C and E. These are all essential testosterone enhancers.
Fruit is fertile soil for growing testosterone. Who here doesn’t like bananas? They are tasty, sure, but the best thing about them is bromelain enzyme that boosts testosterone. This fruit is also an excellent source of energy, and a wonderful appetizer before romantic conquests. Last but not least, another natural Viagra than opens up blood vessels is watermelon.
Note that a just handful of nuts can supply you with the important mineral zinc. Almonds are great for testosterone, and come with an enhanced libido. But if you want the best source of zinc there is, that would be oysters. If you don’t fancy these strange-looking clams, try out high-quality Swiss cheese instead.

For A Few Nuts More

As men grow older they face various health issues, including low testosterone. Psychological and physical benefits of boosting this hormone are enormous, and it’s not just about a sex performance. You need to keep the male hormones in check to ensure your overall well-being. Some lifestyle changes are recommended, and so are natural testosterone boosters like bananas and garlic. And being that we live in the 21st century and medicine is practically magic, and the kind that rarely goes wrong. Don’t fear testosterone therapies, and don’t fear the T talk with your GP. Stay buff!
Source: fiitnessplus.com

Thursday, July 2, 2015

SQUATTING DEPTH AND WEIGHT LOAD


Do you squat? Of course you do!

An often overlooked aspect of training is mobility.

According to this research deep squats under load are more beneficial than partial range squats.

Things that may be holding you back from achieving the full range could be muscular asymmetries, poor core engagement (having a six pack doesn't mean you have a strong core), poor hip or ankle mechanics.

Adding mobility work into your warm ups which include developmental dynamic stretches will not only improve your strength training but also your quality of life.

Source: www.fiitnessplus.com

DRS TRAINING @ FiiTNESS PLUS

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