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  • UNDERSTAND IT OR LOSE YOUR FITNESS GAINS

    nitsfitnessmantra.blogspot.com | Fri, 12 May 2017 08:38:00 +0000



                        

    Not all exercise is created equal (and "I am on my feet all day" does not count an exercise), which is why a construction laborer is at great risk. They are doing heavy labor everyday, fully exposed to the elements, with no time for repair and rejuvenation. Unlike bone crushing physical labor that tears you down, exercise program that build you up are based on the principles of overload, specificity, repetition, rest, and reversibility. 

    Overload means that a certain level of stimulus is necessary for adaptation to occur. 

    Specificity of training means that a specific stimulus for adaptation results in very specific structural, metabolic, hormonal, and functional changes in targeted elements of your body. Different regimens have varying results on your skeletal, muscular, or cardiovascular systems.

    Repetition means just that you have to go through the same motions again and again (but not to the point of damage).

    Rest is essential step in the building process and without it, any fitness gains can turn to losses.

    Finally, reversibility means that, if you discontinue training, you may lose the benefits you have gained.

    Sorry, folks, but once we have come back to that unpleasant truth: use it or lose it, which will expand to "use it right or lose it": Doing any old exercise any old way is likely to do as much harms as good. To get the benefit and to avoid the harm, you have to do it correctly.

    Top 7 mistakes done by listening to the RUMOURS


    1. Always stretch before exercise - The bit of truth hidden in this bad idea is that stretching is essential. But the classic (erroneous) idea that became popular in the 1970s is that you have to stretch before your workout to prevent injury. (stretching cold is more likely to cause an injury. The right idea is to slowly work up to a sweat before you stretch. For instance, if you are a runner, start out with a walk, then a slow jog until you warm up. 
    2. Go Hard or Go Home - Allen Iverson has been the toughest athlete in USA and he tried to tough it out anytime, no matter what. The worry then was he had pushed himself too hard, and eventually it caught up with him. His career ended too early. Toughness can look ugly 10 years later - just like North Dallas Forty. You don't want to be so tough that you put yourself on bottles of painkillers or an aluminium walker someday.
    3. Believing on Mirror Muscles - This is for many innocent or misguided male youngsters. Focussing too narrowly on limited objectives can create anatomical imbalances. Millions of guys spend billions of hours doing endless bench presses curls and curls to build up "mirror muscles," the ones they see as they workout in front of those mirrored walls in the weight room. This creates an imbalanced tightness in the front of the shoulders, which is just asking for rotator cuffs problems. Too often unorganised exercise programs are like a movie producer who spends all of his budget on the lead actor but forgets to hire a good supporting cast. Everyone seems concerned about their abdominal muscles, for another example, but not enough people pay attention to the back extensors that work in opposition to those abs. That's how you get the guys with six-pack abs and lower back problems.
    4. Stupid "Harley Effect" - The fixation on mirror muscles, along with being too tough for your own good, combine into what is called "Harley Effect" (At the gym in USA back in 1990s, there guys all have their Harleys parked outside). A lot of such guys with or without Harley, have been pumping iron since they were teenagers. It seems like they spend more of their time in demonstrating their strength, throwing the weights around, rather than building strength through slow, steady, and controlled movement. And they are certainly not looking for the advice. They think, "Coach showed me how to do this back in 8th grade, I now how to do it. I do not need any help." Trouble is, coach may not have known what he was talking about. And we have learned a lot about exercise physiology since 1982. I come across with such people everyday. The pity is that such people has now become trainers in the gym and the most pitty thing people believe in them in India. "Baahubali does not know how to fix the scoliosis." You should never sacrifice proper form for added weight.
    5. Big Dosages - "if a little is good, more is better". Another aspect of "Harley Effect" is that the same Harleys are parked outside the gym almost everyday, with the same guys working the same muscles. Unfortunately, when it comes to muscle growth, more is not better. Muscles always respond to overload, then rest. Too much training can cause muscle breakdown and loss. In general, you should never do the same or similar workout two days in a row. However, walking, stretching,yoga, core workout, and other lower intensity activities can be done safely every day. Still you need to approach qualified and knowledgeable trainer before claiming your self from The Arnold's genetics.
    6. Love or Obsession - Just do what you love to do. Those trainers or your friends guide you like this declare them moron. For example, If you all do is run, you are going to have classic, predictable imbalances like patellofemoral syndrome or runner's knee and also IT Band syndrome.  Swimming, biking, yoga - you can pick any activity, and I can tell you what's great about it, but also the risks it poses and the work it leaves undone. That's why there is no perfect single activity.
    7. Women can gain muscles - "Women need to avoid heavier weights to avoid becoming bulky." This is the advice given by husbands, husbands' friends, jealous woman, illiterate trainers and sometimes a corrupt and incapable doctors. Indians are famous in having such mindsets. The average woman, with her very differences hormonal make up than males, almost never has to worry about becoming "The Incredible HULK", no matter how much she lifts until and unless inject those hormones. A woman has 15 mg/dl to 74 mg/dl of Testosterone (muscle building hormone) and on the other hand a man has 200 mg/dl to 1200 mg/dl of testosterone (TE) in their blood. Hence, minimum 200 mg/dl of TE is required in females. But yes, for females doing weight training can make their muscles visible because of fat loss and toning does not confuse with gaining muscles like men.

    "It's better to believe in science rather than believing on those who are like those books which has a good and attractive cover page but the content is risky or dangerous."

  • EXTRA PROTEIN TO BUILD MUSCLE?

    nitsfitnessmantra.blogspot.com | Wed, 03 May 2017 15:53:00 +0000

                          


    Most people who want to bulk up believe that the best way to gain muscle mass is to lift weights(true) and eat a very high protein diet(false). Although, you do want to eat adequate protein, your body does not store excess protein as bulging muscle. The pound of steak just does not convert into bigger biceps. You need extra calories and those calories should come primarily from extra carbohydrates rather than extra protein. Carbohydrates fuel your muscles so they can perform intense muscle building exercise. By overloading the muscle not with protein but with weight lifting and resistance exercise, the muscle fiber increase in size.

    The trick to gaining weight is to eat larger than normal portions consistently for 3 meals per day and 1 or 2 snacks. to take in the extra calories needed to gain weight, you should eat frequently throughout the day, if that fits your lifestyle. 

    Plan to have food on hand for every eating opportunity, or try these tips; eat an extra snack, such as a bedtime peanut butter sandwich with a glass of milk, and eat higher caloric foods.

    Here are some bed-time snacks:


    One Banana - A sleep inducing snack as it contains tryptophan and also contain sleep promoting potassium plus a good source of carbohydrates.
    Oatmeal Carbohydrates help rid the blood of amino acids that compete with tryptophan, allowing more of the sedative to enter the brain and helps in combating insomnia. Remember, sound sleep helps in better growth.

    Cottage cheese It contains casein protein, which releases slowly into the body, warding off hunger. Cottage cheese also offers a steady supply of amino acids through the night, which aid in muscle building and recovery

    Low fat milkIt's true a milky drink can help to avoid low blood sugar and stave off hunger-driven tummy rumbles during the night, both of which could interfere with length and quality of sleep.




  • 5 BEST TIPS TO IMPROVE METABOLISM

    nitsfitnessmantra.blogspot.com | Mon, 20 Feb 2017 08:29:00 +0000



    In my previous









    3. Water - Researchers in Germany report that water consumption increases the rate at which people burn calories. The impact is modest and the findings are preliminary, but the researchers say their study could have important implications for weight-control programs.


    Despite the fact that most diets call for drinking at least eight, 8-ounce glasses of water a day, few studies have been done to determine if the practice actually speeds weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.
    After drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.
    The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen. -








    4. Resistance Training - Doing weight training in the





    5. Avoid Overtraining - Overtraining, to put it simply, is exercising faster or more than your body can recover from in a given time. You see, exercising depletes supplies of various chemicals, such as ATP, in your body. Once you deplete chemicals and food stores, it takes time to refill the supplies and prepare your body for exercise again.
    photo credit : http://slideplayer.com/slide/7930867/
    Over-training can have a lot of negative consequences for your body. Many of those consequences can make it much harder for you to lose weight and some might even cause you to gain it.
    • Make it impossible for the body to heal small muscular tears as fast as they’re created.
    • Elevate the heart rate while resting.
    • Make you more likely to get infections.
    • Make you more prone to injuries.
    • Cause you to become protein deficient.
    • Release excess stress hormones and cause irritability and/or depression and finally weight gain.
    • Some vice-verse effects like weight gain for weight loss seekers and weight loss for weight seekers.
    • Last but not the least, it activates catabolism more than anabolism and creates a dis-balance in metabolic activities and hence, metabolic disorder.


  • MAKE YOUR WEIGHT LOSS PROGRAM EASY

    nitsfitnessmantra.blogspot.com | Sun, 19 Feb 2017 10:28:00 +0000




    Losing weight is the best way to improve your overall health and that to reduce the chances of acute or chronic diseases. But for most of the people losing weight is real challenge because they try to follow everything they get, as information from other sources, whether valid or not and finally they end up frustration or unhealthy weight loss (which further takes to the same: frustration). 

    To make your weight loss program easy, you need to understand your body first (age, gender, activity level, medical condition etc). You should not just start with the method your friend or your neighbour followed. Metabolism is the only factor which matters in your weight loss program and it does change or it is really different according to your age, gender, activity level, medical condition etc.

    What is Metabolism?

    The term metabolism simply means change or transformation. It relates to various processes within the body that convert food and other substances into energy and other metabolic by products used by the body. It is a necessary function that allows our bodies to use food and other resources to maintain the working parts, repair damage, heal injury and rid the body of toxins. In other words, metabolism is a necessary process, without which living organisms would die.  

    Metabolism aids in digestive function as well as absorption of nutrients. It is most affected by nutrition, hydration and physical activity. Each of these items is an imperative aspect of optimum metabolic health. When any one of these is lacking, the


    As you can see, contribution of brain, liver and muscles scores around 64% of role in metabolism altogether. If these organs are loaded with more but challenging work, metabolism rate and can increase which further can gift you a less body fat and highly active body free from any weight or obesity related diseases/disorders. First, let's discuss about the functions of above three major organs in metabolism one by one.

    1. Brain - The brain is one of the most metabolically active organs in the body. Together with the heart, liver, and kidneys, it consumes about 63% of the body’s energy requirements. The heart and kidneys are more metabolically active than the brain, but as the brain is larger, it takes a higher proportion of the body’s energy needs. At rest, it uses approximately 20% to 23% of the body’s total energy requirements, despite accounting for only 2% of the body’s mass. Almost all of that oxygen is used to oxidize glucose to carbon dioxide and water. The brain stores little energy as glycogen and relies almost entirely on circulating glucose for fuel. Once inside neurons, glucose is metabolized by mitochondria in a number of steps to produce cellular energy, or adenosine triphosphate.

    2. Liver - The liver is one of the largest organs in the body. It has many important metabolic functions. It converts the nutrients in our diets into substances that the body can use, stores these substances, and supplies cells with them when needed. It also takes up toxic substances and converts them into harmless substances or makes sure they are released from the body.

    The liver plays a central role in all metabolic processes in the body. In fat metabolism the liver cells break down fats and produce energy. They also produce about 800 to 1,000 ml of bile per day. This yellow, brownish or olive green liquid is collected in small ducts and then passed on to the main bile duct, which carries the bile to a part of the small intestine called the duodenum. Bile is important for the breakdown and absorption of fats.


    In the metabolism of carbohydrates, the liver helps to ensure that the level of sugar in your blood (blood glucose) stays constant. If your blood sugar levels increase, for example after a meal, the liver removes sugar from blood supplied by the portal vein and stores it in the form of glycogen. If someone’s blood sugar levels are too low, the liver breaks down glycogen and releases sugar into the blood. As well as sugar, the liver also stores vitamins and minerals (iron and copper), and releases them into the blood when needed.
    The liver also plays an important role in the metabolism of proteins: liver cells change amino acids in foods so that they can be used to produce energy, or make carbohydrates or fats. A toxic substance called ammonia is a by-product of this process. The liver cells convert ammonia to a much less toxic substance called urea, which is released into the blood. Urea is then transported to the kidneys and passes out of the body in urine.
    3. Muscles - All physical work done by the human body in every now and then is with the help of muscles. It a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body. Muscles, especially skeletal muscles, rely on its glycogen stores for activities of daily routines (ADLs). During resistance training, there are breaking down of muscle fibres as per sliding filament theory, when these broken muscle fibres are repaired the metabolism rate has to be increased due to the demand of energy required for repairing. During cardiovascular training, the mitochondrial spaces increases which means the storage of glycogen also increases in the muscle cell and are ready to do more work or can make you more active.

    Now the simple thing to understand is that all the organs shall work together properly to achieve any healthy goal. If you loading liver only with alcohol, excessive protein, high sugar diet etc. and not focussing on the type workout your muscles need or not loading brain with creative ideas (jammed thought process), the goal of increasing metabolism will never be achieved. Similarly, focussing on exercise only and not on proper diet will increase metabolism at such faster rate that catabolism can dominate anabolism. Catabolism increases stress hormone 'cortisol' in the blood stream. Cortisol for longer duration in the blood stream is not good for overall health. And lastly, brain is the most important organ which makes up your intelligence, wise thoughts, confidence though knowledge and understanding your own body. Sedentary lifestyle destroys each and every healthy aspects from your daily routine and makes you obese, a home of CVD risk factors.

    Conclusion - Think smartly, think hard, keep thinking, planning, reading great stories, playing puzzles, understanding and analysing logics, thinking logically etc. helps your brain to work more which has dual benefits, first, you become intelligent and second, your metabolism increases. 

    Eat balanced diet, eat everything, eat carbohydrates, eat fats, eat protein, eat vitamins and minerals, drink required amount of water. Keep your liver busy in a healthy way. Taking casein protein before bed is the best way to keep your digestive system (liver is one of its parts) busy all the night.

    Last but not the least, exercise smartly, understand what your body exactly demands. Approach a qualified training instructor, don't just start on your own, Exercise is a serious fun science. Cardiovascular exercise(CVE) when combined with resistance training provides best results always. Both of these are complimentary to each other. 

    "This is your life, and its ending one minute at a time" - Tyler Durden

    Lose weight, not just to look good but to avoid fatal heart diseases and painful joint disorder.


  • MISCONCEPTION ABOUT MUSCLE LOSS

    nitsfitnessmantra.blogspot.com | Wed, 15 Feb 2017 08:33:00 +0000




    Most of the trainers, who prefer to be so called body builder, are always worry about their muscle loss and avoid cardiovascular exercises plus take lots of protein in every way. Even if their clients look for weight loss goal they convey the same to them - do not do cardio it will lead to muscle loss in the body and further lowers down your body's metabolism and results in fat gain instead of fat loss.

    Most of the people starts their weight loss program by Cardio and controlled diet without guidance or with improper guidance (by unqualified trainers). Controlled diet, they simply means NO Fat, NO carbs, but just protein. Same is preached by most of the trainers in India. The science behind this rubbish is avoiding fat in diet will not increase fat and burn fat while doing exercise; also avoiding carbs in diet will decrease extra calories storage in the fat cells, and the most important thing excessive protein will not let the muscle loss takes place. "A little knowledge is always dangerous". 

    The Correct Science

    Cardiovascular Exercises (CVE) : Such exercise is the strong tool to reduce fat% in the body but the most important thing is how to utilize it. CVE can be done in 4 different zones to provide you different result. These are:

    1. Fat Burn Zone - 60% to 70% of heart rate reserve. If your goal is to lose weight, stay in this zone. Your body is fueled by 10% carbohydrates, 5% protein and 85% fat. The actual number of the calories burned per minute are here will be less than in higher zones, but you will be able to maintain longer. This is the best zone to be started in the beginning or for very obese person or very unfit person. Such people will be able to lose fat more with less carbs and moderate protein (1 gm to 1.2 gm per kg of body weight) diet. Fat is vital nutrient in fat loss by taking


    2. Cardio Zone - 70% to 80% of heart rate reserve. It is also called the Aerobic (not aerobics) Zone. In this zone you will get the greatest health benefits overall. Your heart and lung capacity will increase and your overall fitness will also increase, so you will be able to exercise longer. Your body will get 50% of your calories from fat, 50% from carbohydrates, and protein burn will be minimal. So no muscle loss in this zone. In the previous fat bur zone, you train your heart and lungs for the next level exercise which require endurance, less weight (fat loss), increase mitochondrial space inside the muscle cell (to store more glycogen which is require for work). Once you are good at fat burn zone and ready to get into Aerobic Zone, your CV endurance will increase and subsequently calories will be burned more from the fat storage and again fat loss. In this zone you require more carbs than the previous one but healthy carbs, more fibre more vitamins and minerals including antioxidant. Fat should be again MUFA/PUFA plus little

    3. Extreme or Athletic - 80% to 90% of heart rate reserve. This is also called anaerobic zone. This is a highly intense exercise zone and should be limited to no more than 10-20 minutes. Your body's ability to consume oxygen will increase (VO2 max improves). If you push too hard in this state, your body will start producing lactic acid (which can be used as energy for empty stomach cardio - leads to more fat loss). Your body will burn 85% carbohydrates, 15% fat, and a minimal percentage of protein so no muscle loss again in this zone too. This zone demands high carbohydrates and less fat and protein diet. Demand of vitamins and minerals also increases. HIIT is the best example for this zone.

    Benefits - you reach less body fat%, looks great, six packs available, highly active in ADLs (activity of daily livings), fat loss is no more your goal in this zone, it's just the performance matters, confidence much higher due to less cortisol in the blood.

    4. Maximum - 90% to 100% of heart rate reserve. You are now pushing your heart to its limit here and should first consult your doctor to check if you can safely exercise in this zone. This zone is mainly for elite athletes like Usian Bolt. If you want to try this zone, first train like him with full dedication, commitment and discipline. This zone performance enhancers supplements and should be under qualified and experienced sports nutritionist only.



    Conclusion - Above cardio vascular exercise zones do not promote muscle loss until and unless you are on low carbs or no carbs diet. Protein's work is to helps in repair and growth of the muscles cells and other vital enzymatic activities. Repairment only occurs if there is some breakdown of the cells. Muscle cells mostly broken down during resistance training, which requires high carbs and high protein diet. When you take less carbs for your fat loss goal and do cardio or resistance training, working muscles require energy and no energy(glycogen) is left in the muscle cell, so to fulfill the demand of energy during exercise body starts breaking down the muscle fibres to provide energy on the spot and hence muscle loss occurs. EATING LESS CARBS IS RESPONSIBLE FOR MUSCLE LOSS. CVE increase mitochondrial space in the muscle cell so that the body can store more glycogen to provide energy. I suggest to start your weight loss or fitness program with CVE (it will increase the mitochondrial space) followed by resistance training. In the end:

    "Respect science and results are there at your door step".

  • ALCOHOL - THE METABOLISM INHIBITOR

    nitsfitnessmantra.blogspot.com | Sun, 29 Jan 2017 16:40:00 +0000



    Alcohol is absorbed in the stomach and small intestines. Although it is a nutrient that provides 7 calories per gram. It must also be considered an antinutrient because of the way it inhibits the normal metabolism of vitamins, and therefore, the main energy substrates (carbohydrates, protein and fats) if consumed in excess. Most important, alcohol should not be mistaken for an essential nutrient, which it is not. It is a toxic substance that human have a limited capacity to detoxify, and in the process, alcohol leaves other toxic substances in its wake.




    A regular high intake of alcohol increases disease risk, including cancers of lives, mouth, throat and esophagus (these latter three cancers are even more likely if combined with smoking) as well as cirrhosis of the liver (a condition where increasing portions of the liver become fibrotic and are no longer able to function). In addition, alcohol can be an irritant to all segments of the gastro-intestinal (GI) tract and, as a result, can cause the malabsorption of nutrients. To make matter worse, alcohol increases the urinary excretion of calcium and magnesium. Magnesium is a cofactor in enzymes transferring phosphate groups, so it is a needed ingredient in energy metabolism. Regular alcohol intake lowers the resorption of magnesium (increasing urinary losses) and also increases magnesium excretion in sweat. The result is an increase in muscle cramps, weakness, and cardiac arrhythmias.



    Because liver function is also impaired, alcohol may also interfere with the normal metabolism and storage of nutrients. Further, alcohol increases nutrient requirements so as to repair the damage it creates and to counteract the malabsorption it produces. Chronic alcohol abuse may weaken the heart; alter brain and nerve function; increase blood lipids (triglycerides); result in a fatty, cirrhotic liver that malfunctions; and cause pancreatitis (which can have a major impact on blood glucose control and digestive processes). Besides the increased risk of muscular injury induced by alcohol consumption, there is also evidence that more than one drink per day can have a clear effect on performance by negatively affecting reaction time, coordination, and energy metabolism.

    Alcohol dehydrogenase, a liver enzyme, is made by the liver to dehydrogenase the active form of vitamin A (retinol, an alcohol). However, with alcohol (ethanol) consumption, the limited production of alcohol dehydrogenase is shunted to dehydrogenate ethanol, thereby leaving the potentially toxic form of Vitamin A in the alcohol form. The result is an adverse interaction between alcohol and Vitamin A that can further result in liver toxicity and increased cancer risk.

    Above is purely a science, but conclusion is very general. See it below.




  • CALF RAISES : CORRECT TECHNIQUE

    nitsfitnessmantra.blogspot.com | Tue, 24 Jan 2017 16:41:00 +0000





    Calves are also known as "second heart of the body" as these muscles work like pumping the blood back to the heart in an anti gravity direction. If this muscle does not work properly, disorders like spider veins or varicose veins occur and that is really painful.

    Exercise for strengthening calves are based on second class lever (i.e. large resistance can be moved by a relatively small force) in the body. Few exercises are standing calf raises, seated calf raises, leg press calves raises (three foot position), donkey calf raises etc, and can be done both bilaterally and unilaterally. But proper technique requires to be followed rather than just pushing upwards with extreme load which can further cause spinal and joint disorders.

    Anatomy of Calves Muscle




    Calf muscle is made up of two muscles i.e. the gastrocnemius and the soleus, which helps in pulling heels off the ground in the most basic functional movement like walking. The tendon of calves muscles attaches to the heel via achilles tendon and connects to plantar fascia (now known as plantar aponeurosis), The plantar fascia is the thick connective tissue (aponeurosis) which supports the arch on the bottom (plantar side) of the foot. It runs from the tuberosity of the calcaneus (heel bone) forward to the heads of the metatarsal bones (the bone between each toe and the bones of the mid-foot).



    Poor Technique


    While walking or running, when heel is lifted, it is executed by the calves muscles. But in the case of strengthening and conditioning(of) or just exercising the calves, the movement should be executed with proper technique to make the exercise SEE (safe, effective and efficient). I have seen most of the people who do calf raises exercise, they keep their toes outward with unnecessarily heavy resistance and then lift their heels upwards. In such case, the foot supinates and centre of gravity of the resistance moves away from the line of gravity of the working muscles (or line of muscle fibres), this further leads to taxing other muscles to work and changing the joints position in articulation. Such movements can affect the knee and hip joints and ultimately the spinal muscles too according to the muscular chain system of posterior kinetic chain muscles (achilles tendon, calves, hams, gluteals, thoraco-lumbar fascia, lats, and full erector spinae). 

    As per postural analysis principles, all the movement defects raises from the position of foot either standing stationery or moving. Doing calf raises with incorrect technique can gift patello-femoral syndrome, excess knee valgus, posterior pelvic tilt, loss of lumbar lordosis and other later chronic muscle imbalances or disorders. Similarly, doing toes-in is another poor technique to do calf raises workout.

    Proper Technique

    1. Feet forward and parallel to each other.
    2. Heels underneath shoulder line.
    3. Knees slightly bend. (locking the knees during calf raise can put unnecessary excessive compressive forces which can lead to chronic loss of articular cartilage of the knee joint)
    4. Gluteals active or on (by doing this, the resistance from centre of gravity will be distributed into all working muscles )
    5. Lower down the heels as your joint or muscle's flexibility allows.
    6. While pushing upwards the heels, do it with full force to increase the explosive strength of calves.
    7. last but not the least, keep watching your feet position to stay in the proper exercise posture.


    CAUTION:  DO NOT FOLLOW the unprofessional guidance you get inside the gym by any gym rats. The only guide is the qualified professionals OR science itself.




  • BODY BUILDING : CLEAR YOUR CONCEPTS Part 2

    nitsfitnessmantra.blogspot.com | Sun, 22 Jan 2017 17:59:00 +0000




    Dear Readers, hope you enjoyed my previous

                                                                                      Pic Courtesy : The Journal of Experimental Biology


    Once you know your 1 RM for particular exercise you would be getting accurate results, here I am explaining one of the easiest way to calculate 1 RM by following Brzycki Formula Chart



    1 RM calculation formula


    e.g. Mr. A has lifted 200 lbs in Bench Press and took 10 reps, so according to the above mentioned formula his 1 RM for Bench Press will be 267 lbs. This 1RM can be used to calculate the required intensity level for Hypertrophy Zone and that further can make your goal achievement easy. Keep updating your 1 RM as it keeps on changing with training.






    Now, What to eat more?

    Above training zone requires more energy supply to the muscles to fulfil the training parameters. Energy in the form of ATP which you get from glycogen stored inside the muscle cell or manufactured in the mitochondria is needed heavily during weight training sessions. If glycogen stores or mitochondria is insufficient in providing ATP to the working muscles above training parameters can not be fulfilled and ends up with catabolism (opp. to anabolism). Glycogen stores increases with the increase of muscle fibre size, and


    Protein is limited to 1.6 to 2 gms per kg of body weight depending on the level of training as muscles become more efficient after long training days and can provide more output in less protein intake. A teenager require more protein than any bodybuilder.  Likewise, other nutrients like Fats, Vitamins and minerals are as much important as carbs and protein.


    Above method may not compete with steroid users as above is a natural method to bulk up muscles. I can help you with some supplements which are safe to use if used logically and under proper guidance. Supplements like ZMA, CLA, L- ARGININE, L- CARNITINE, CREATINE MONOHYDRATE, GLUTAMINE can be used to keep the fat% low and muscle mass high. Their timings of intake are much more important than any advice. Either people get result or waste their money and time both.


    I hope you have understood general Body Building Exercise Science principles, if you have any further query please feel free to ask me on nitinchaudhary58@gmail.com.


    Thanks!

  • BODYBUILDING : CLEAR YOUR CONCEPTS Part 1

    nitsfitnessmantra.blogspot.com | Sun, 13 Mar 2016 09:27:00 +0000



    Youngsters' favorite goal at the gym - body building. They want to have big guns, big pectorals, wings to fly up high (Well, I am talking about the Lats muscles), etc. Since ancient, having big muscles is the foremost goal of the male in fitness field. In Modern India, it started with Mr. Manohar Aich (Father of Indian Body building) who won Mr. Universe Title in 1952 and he is still alive at the age of 102. During 1960 and 1980's  Arnold Schwarzenegger was very well known to Body Building and steroid use. Now a days, it is Ronnie Coleman and Phillip Heath who are well known to bodybuilding lovers. 

                                   
                                                                 Mr. Manohar Aich, Father of Indian Body Building


    Now, let us come to the point, having big muscles is a nice choice but without getting familiar with bodybuilding science, its practice can be harmful and frustrating. For those or I can say for maximum young population, being pro in the bodybuilding can never be effective as being more good looking with low fat%, and other strength fitness. They watch bodybuilders on various social websites, gym, conventions, WWE, etc. and try to become as them and they end up with using steroids and anabolic drugs without giving proper attention to the exercise. Here I am going to discuss the Body Building Exercise Science - HYPERTROPHY. 

    Before indulging into a body building exercise program, first of all one should get all medical clearance and should go through various clinical and fitness test. For Example, if someone wants to be a part of body building exercise program and also suffering from hypertension, it could lead to death while doing weight training as in that case one can not lift heavier. Similarly, for those who have Lumbo-Pelvic Hip Complex disorder, any family history, etc. 

    Now let's discuss about what body building is? 

    Bodybuilding is the act of putting on muscle by working out and shaping one's diet to put on more muscle mass (scientifically hypertrophy). Bodybuilding may be done for recreation, for personal betterment or as a competitive sport.The sport of bodybuilding is judged based on the physical appearance and demonstrations of the participants.The most common technique is to acquire as much mass as possible for an extended period of time, working on being able to lift more and more weight each week. Once a threshold has been reached, or in the case of competitive bodybuilders, once a major competition is nearing, the focus is shifted to sculpting the existing muscle mass.
    Some experts on bodybuilding advocate a training program of moderate weight for extended reps until failure, followed by occasional high-weight sets. Others advocate a system focusing on very difficult weights for low reps and low sets. Well, according to me it is a step by step process to be followed to keep you away from the ill side effects from its practice.
    STEP 1 - Getting Your Nutritional Foundation Stronger
    Without healthy eating habits it is difficult for anyone to have aesthetic physique as it requires a very low fat% in the body. A typical body building balanced diet which consists of 50%-60% of healthy carbohydrates, 20%-30% high quality protein, 20%-25% healthy fats, vitamins and minerals especially Vitamin B6 and E and Zinc, Magnesium and Calcium respectively plus good water intake. Vitamins and Minerals work as "Spark Plugs"for Protein, Carbs and Fat to work further efficiently. Water will help in keeping the muscles hydrated and very important for health at cellular level. 
    STEP 2 - Professional Guidance in Exercise Program
    Many people starts their body building exercise program without proper guidance or copying the program from various websites. They do not under go any fitness and clinical test to check at what stage they are and finally end up getting nothing but frustration. Professionals know the amount of weight to be lifted and repetition to be executed with appropriate rest intervals between the sets. Body Building is not about lifting heavier weight than one's capability or trying to lift heavier without proper technique, posture and form. A valid professional's instruction is always helpful for achieving the goal without much cost.
    STEP 3 - Commitment, Dedication and Education for Motivation
    The most challenging is to keep you away from bad eating habits as this only causes a reluctant behavior towards hitting the gym floor hard. Once you fall in the trap of sugar, alcohol and smoking, it leads to weird response towards your main goal. There should be a strong dedication to your commitment of being healthy first. Always remember "Commitment without Dedication is nothing". If you are not dedicated, the commitment will be like a usual every New Year's Resolution which most of the people make and then lost with other work. Educate yourself with healthy lifestyle, current and new trends in workout plan and exercise as "now we can not follow the 1960's trend to fix it up with modern lifestyle". Just understand what human body is, what potential it has naturally, read various journals and articles to keep you motivated and educated to help yourself only.

    Body Building exercise science and workout planner will be discussed in my next post "Body Building : Clear Your Concept part 2". I hope the readers found it very informative and enjoyed the matter.
    Stay tuned!
    Thanks!

  • Over Training - A Big Weigt Loss Mistake!

    nitsfitnessmantra.blogspot.com | Tue, 21 Jul 2015 16:47:00 +0000






    Are you over training? If yes! This is a big mistake most of the people do when they start their journey to weight loss and end up with some serious problems.
    Weight loss can be a long struggle for many people. Sometimes, the scale can seem a bit like the monster under the bed was for many of us when we were kids. We don’t want to go in our bathrooms and stand on it because we feel like it might eat us alive. So, it’s especially frustrating when people over-train while trying to lose weight and just wind up doing more harm than good.
    What is over training?
    Overtraining, to put it simply, is exercising faster or more than your body can recover from in a given time. You see, exercising depletes supplies of various chemicals, such as ATP, in your body. Once you deplete chemicals and food stores, it takes time to refill the supplies and prepare your body for exercise again.
    The reasons people over train:
    • Ignorance: Some people start exercising without understanding the actual process. They simply don’t know any better. So, they push their bodies well beyond the acceptable limits. That’s why it’s always important to talk to a doctor or fitness expert, if you plan to start a major weight loss exercise routine.
    • Running the Race: Many people who are overweight feel like they’re in a race against time. Either they’re sick of being harassed about their weight or they are sick of not being physically able to do all the things they want to do. Some also feel that their weight threatens their health. So, they try to run a race against some invisible weight loss clock and feel compelled to train as hard as they possibly can all the time.
    • Addiction: Many people don’t start out with the intent to over train. However, exercising releases endorphins in the brain that give people a good feeling. So, a lot of people want to keep that good feeling perpetually. So, they become addicted to exercising and, in that way, start over training.
    Defining Over Training and what it means to you
    What qualifies as over training? Well, it depends a little bit on the person involved, but there are certain guidelines. For example, it takes 24-36 hours for the body to fully recover after a major training session. Sitting around for 24-36 hours not exercising may sound bad, but recovery is vital to the weight loss and fitness process.
    Training Recovery
    What you need to understand about fitness is that the body repairs and strengthens itself during rest periods, not during the exercises themselves. So, your exercise routine sets the wheels in motion, but you’ll never reach your end goal without allowing your body to rest. That’s why most good exercise programs involve variations and resting periods throughout the week, rather than just intense workouts each day.
    Also, there are other factors that can affect recovery times and make it more likely that you’ll accidentally over train. For example, if you’re stressed, not eating properly or not sleeping at night it can make your body weaker, which would make over training a bigger possibility. Also, in women, menopause or menstruation can throw the inner chemical balance of the body off and make a person more susceptible to over training.
    The Problems Over Training Can Cause
    Over-training can have a lot of negative consequences for your body. Many of those consequences can make it much harder for you to lose weight and some might even cause you to gain it.
    • Make it impossible for the body to heal small muscular tears as fast as they’re created.
    • Elevate the heart rate while resting.
    • Make you more likely to get infections.
    • Make you more prone to injuries.
    • Cause you to become protein deficient.
    • Release excess stress hormones and cause irritability and/or depression and finally weight gain.
    • Some vice-verse effects like weight gain for weight loss seekers and weight loss for weight seekers.

    Any and all of those things can make good weight loss training impossible. You could find yourself actually back pedaling your progress and gaining weight back, rather than losing it.
    Another major problem is the potential for injuries. An injury can be a dangerous thing for a weight loss exercise regimen e.g. knee pain. It can keep you from exercising for days, weeks or even months, depending on what the injury is. So, over training is definitely not worth the risk.
    Treatments for Over Training
    If you’ve been over training, you can change things, but it takes a bit of time. If you’ve only been over training for a little while, the recovery time is much different than if you’ve been doing so for a long time, however. So, the recovery process can be anywhere from a few days up.
    There are several ways to fix an over training problem. One way is to simply reduce the duration of your exercising. Take things a little slower. The world won’t end if you do a few less exercises in a given day. Also, remember that your body needs time to rest. So, you should try exercising one day-one time, resting the next and alternating that way throughout the week.
    Food, Weight Loss and Over Training
    Unfortunately, many people who are trying to lose weight by exercising don’t eat properly to begin with. Over training, though, means that your body is fatigued, energy supplies are depleted and you could find yourself lethargic and not wanting to eat hardly anything at all, which will only perpetuate the cycle.
    Another trick to recovering from or avoiding over training is to eat a balanced diet. Make sure you’re supplying your body with plenty of calories for it to use during exercise. Also, you might find it beneficial to take vitamin supplements. That way, you can take charge of your weight loss exercise routine, rather than it taking charge of you!

  • OSTEOPOROSIS - AN ALARM FOR FEMALES

    nitsfitnessmantra.blogspot.com | Tue, 17 Feb 2015 17:37:00 +0000





    The most common calcium-related clinical issue today is osteoporosis. Osteoporosis is an abnormal decrease in bone density, especially in postmenopausal women, that is characterized by reduced bone mass, increased bone fragility, and a greater risk for the development of bone fractures.

    Osteoporosis is not a primarily calcium deficiency disease as such; rather, it results from a combination of factors that create chronic calcium deficiency. These factors include the following:


    1.  Inadequate calcium intake;
    2.  Poor intestinal calcium absorption related to deviations in the amounts of hormones that control calcium absorption and metabolism; and
    3.  A lack of physical activity, which stimulates muscle insertion into bones and significantly influences bone strength, shape, and mass.


    Insufficient physical activity contributes to the development of osteoporosis, and immobility after injury or disease can cause serious bone loss. A portion of the skeleton is reabsorbed and replaced with new bone each year; this bone remodeling can affect up to 50% of total bone mass per year in young children and approx. 5% of bone mass in adults. Unfortunately, bone resorption (the destruction, loss, or dissolution of a tissue or a part of a tissue by biochemical activity e.g. the loss of bone, the loss of tooth dentin) often exceeds bone formation in postmenopausal women and in aging men. 



    The interaction of factors in osteoporosis that result in bone calcium resorption outpacing bone calcium deposition are not fully understood. Increased calcium intake alone - be it via dietary calcium or supplemental calcium - does not prevent osteoporosis in susceptible adults or successfully treat diagnosed cases of osteoporosis.

    Therapies that reduce bone loss in osteoporosis include combination of the various factors that are involved in the building of bones: dietary calcium, the active hormonal form of vitamin D, estrogens, and weight-bearing physical activity.




    Food intake studies report that the average calcium intakes of females from adolescence through adulthood are generally well below the DRI. The period of life during which bone density reaches its peak is also the period of life where teenage girls are likely to experience the largest dietary calcium deficit.

    DEFICIENCIES DURING THIS CRITICAL PERIOD OF BONE DEVELOPMENT MAY HAVE LONG-TERM NEGATIVE OUTCOMES WITH REGARD TO OVERALL BONE STRENGTH AND RISK FOR OSTEOPOROSIS.

  • IMPROVE ESTROGEN BALANCE TO GET LEAN & CANCER RISK FREE

    nitsfitnessmantra.blogspot.com | Mon, 12 Jan 2015 17:17:00 +0000





    One of the best ways to improve health and achieve optimal body composition is to improve estrogen metabolism because this will lead to better hormone balance in the body. High estrogen levels and difficulties eliminating this hormone are a problem for both men and women that is associated with greater cancer risk, a higher body fat percentage, and low muscle mass.



    If you don’t get certain nutrients in your diet, you won’t be able to metabolize excess estrogen effectively. This tip will provide dietary and lifestyle strategies to help eliminate estrogen.


    #1: Try a lower carb, high-protein diet to improve body composition and accelerate estrogen metabolism. The more fat you have, the more estrogen you will have because fat tissue increases the levels of an enzyme called aromatase that turns testosterone into estrogen. By losing fat, and increasing your muscle mass, you will significantly decrease cancer risk and improve estrogen elimination.

     For best results with a low-carb, high-protein diet, opt for meat, fish, and eggs that are higher in omega-3 fats (pastured organic meats and most fish) and eat plenty of leafy green vegetables. Beans and sesame, flax and fenugreek seeds are recommended because they contain the amino acids lysine and threonine that improve estrogen metabolism by the liver.
     #2: Balance your intake of omega-3 and omega-6 fats because this dietary profile has been shown to promote estrogen metabolism down a healthier pathway in the body called the C-2 pathway. Diets low in omega-3s lead to estrogen being metabolized down a “toxic” pathway called the C-16 pathway.
     
    For example, one recent study found that premenopausal women whose bodies metabolized estrogen down the C-16 pathway more often than the C-2 pathway had a much greater risk of breast cancer over the 9-year study period. Similar results have been found in post-menopausal women. In addition, studies have shown that greater omega-3 intake in women from eating fish daily reduces breast cancer risk.


    #3: Get a lot of fiber and take eat plenty of probiotic foods to improve gut health. Dietary fiber, especially lignans that come from flaxseeds, can bind to estrogen in the digestive task so that it will be readily excreted from the body.

    Dietary fiber also reduces the amount of an enzyme that breaks apart bound estrogen that is on its way out of the body. If this happens, estrogen will re-enter circulation and not be removed from the body—very bad news. The solution is to get a lot of fiber—the U.S. RDA is 25 grams, and a recent report on dietary fiber intake in Americans found that less than 3 percent meet the RDA! To improve estrogen metabolism, particularly if you eat a lot of protein, you will likely do best with more than 25 grams a day—get it from sources that naturally contain fiber, such as fruits and vegetables.

    #4: Eat a lot of cruciferous vegetables, such as cauliflower, broccoli, etc. because they contain a compound called

     In addition to DIM, there are supplement blends that contain curcumin, limonene, and green tea extract that have been found to aid in the elimination of estrogen that can be used.


    #5: Magnesium, the B vitamins, and vitamin D round out the list of essential nutrients for estrogen metabolism. Magnesium must be present to avoid the production of quinones (another way that improper metabolism of estrogen leads to cancer) that damage DNA. The B vitamins are necessary to promote metabolism down the better C-2 pathway, and B6 in particular can decrease damaging gene activity once estrogen is bound to a receptor, which is good because it means less cancer risk.


    Finally, vitamin D is a potent anti-cancer nutrient that interacts with every cell in the body. It ensures proper replication of cells to avoid cancer, and vitamin D has been shown to directly prevent the growth of breast cancer cells in a dose dependent manner. Remember, our bodies make vitamin D when we get full body sunlight, making fall and winter prime time to supplement.


    Be aware that a primary source of estrogen in our bodies that significantly increases cancer risk is the exposure to chemical estrogens.

  • VALUABLE POST-WORKOUT NUTRITION TIPS FOR FAT LOSS!

    nitsfitnessmantra.blogspot.com | Sat, 10 Jan 2015 21:29:00 +0000




    Understanding post-workout nutrition is a simple way to lose more fat and gain more muscle.


    Exercise nutrition focuses on the idea that muscle protein synthesis (the stimulation of muscle development) is best achieved by performing resistance exercise of high intensity and ingesting a large dose of protein. Together, training and protein have a synergistic effect, and the best time for you to consume protein is after exercise because intense muscle contractions activate signaling pathways for muscle building.


    The optimal dose of protein appears to be 20 to 25 grams with 10 grams coming from essential amino acids. About 40 percent of those 10 grams need to come from the branched-chain amino acid, leucine.


    It is possible higher doses will produce better results in some individuals, such as older people, but this has not yet been proven by research. Leucine enhances protein synthesis for up to 24 hours after training, which is one reason that milk proteins are superior to other sources, such as soy.


    Researchers have shown that whey protein is superior to all other forms for increasing LEAN BODY MASS in men, women, and older individuals due to its fast digestion pattern and large leucine content. Adding nutrients such as arginine, glutamine, or carbs to protein has not been shown to enhance protein synthesis if the threshold dose of 20 grams of protein with leucine is taken.


    Again, it’s possible these nutrients could enhance muscle building in some individuals or in certain physiological situations, but this hasn’t been proven by research.


    The effect of taking whey protein while resting carbohydrates is evident with a recent study that found that women doing a strength training program who ate 30 percent of their diet from dairy proteins, 30 percent from fat, and 40 percent from carbs daily for 16 weeks lost more fat and gained more muscle or lean body mass than those who ate an average protein diet.


    The research group provides the following take away points:


    •    The optimal protein dose is between 0.25 and 0.3 g/kg of body weight of high-quality protein per meal.
    •    A large portion of leucine should be provided because the leucine content of the meal appears to be the most important predictor of post-meal protein synthesis response.
    •    Eating protein prior to bedtime can promote protein synthesis overnight.
    •    Whey protein is the best source for post-workout nutrition.
    •    Get at least 1.6 g/kg of body weight of protein per day for fat loss. Larger  protein doses may be more effective, depending on the individual.

  • CARNITINE- THE BIG FAT LOSS TOOL!

    nitsfitnessmantra.blogspot.com | Mon, 20 Oct 2014 18:38:00 +0000

    Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:

    •    High-intensity work capacity
    •    Increase athletic performance
    •    Speed your recovery from intense exercise
    •    Make your brain work better
    •    Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation

    A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at top 7 health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.

    1)    Take Carnitine to Burn Fat: The Basics
    Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated,  “carnitine” will be used to refer to L-carnitine tartrate.

    Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.

    2)    Pair Carnitine and Omega-3 Fish Oils For Fat Loss
    For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.

    I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off.

    Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.

    3)    No Need For Carbs: Carnitine with Omega-3s for Fat Loss
    The new study in The Journal of Physiology, which we will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. Combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.

    Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.

    4)    Carnitine Fights Visceral Belly Fat
    Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.

    Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis.

    5)    Increase Work Capacity With Carnitine
    Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult.  You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.

    A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions.  Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.

    6)    Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation
    A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.

    Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals we suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.

    7)    Prevent Type 2 Diabetes and Improve Insulin Health With Carnitine
    Carnitine is emerging as a supplement that can prevent type 2 diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing  atherosclerosis, and supporting cardiovascular health, while inducing fat loss.

    Plus, raising carnitine levels will fight related type 2 diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress.  The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:
    A)    Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.
    B)    Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.
    C)    A high-protein diet and exercise will make it much more effective

  • PROTEIN CAN BE POISONOUS!!

    nitsfitnessmantra.blogspot.com | Mon, 20 Oct 2014 18:07:00 +0000



    Rabbit starvation, also known as protein poisoning, is a dangerous health condition caused by the over-consumption of protein coupled with fat, carbohydrate, and micronutrient deprivation. The common name refers to the fact that this condition can be caused by a near-total subsistence on lean, wild game, such as rabbit. Unchecked, the disease can cause severe symptoms of malnutrition, and can lead to a fatal buildup of toxins in the bloodstream.

    The mechanics behind rabbit starvation are fairly simple. Protein in the body is converted into glucose by the liver, and can be burned as energy. The liver, however, can only safely process a limited amount of protein at a time. If the body receives more protein than it can safely turn into glucose, the resulting strain on the liver and kidneys can cause an increasing buildup of ammonia and amino acids. The liver then flushes these excess byproducts into the bloodstream, causing dangerous and even fatal consequences.

    In addition to straining the liver, protein over-consumption also causes various symptoms of malnutrition, including fatigue, nausea, diarrhea, and constant hunger. These symptoms occur because the body is being deprived of necessary nutrition provided only by fat, carbohydrates, and micronutrients such as vitamins. Symptoms will occur regardless of how many calories a person experiencing rabbit starvation eats, since the body is limited in its ability to process energy and nutrition from protein. Thus, a person can be eating an enormous amount of food, yet still experiencing weakness, hunger, and other malnourishment symptoms.

    The possibility of rabbit starvation leads many health experts to counsel against some protein-heavy diet regimes. Although the exact upper limit for safe protein consumption is not widely agreed upon, some authorities suggest that protein poisoning becomes a concern if protein comprises more than 35% of daily calorie intake. Some suggest that high-protein diets should be monitored by a doctor or dietician to prevent rabbit starvation from taking hold.


  • TRICKY SQUATS FORCES FAT TO BURN MORE

    nitsfitnessmantra.blogspot.com | Sat, 18 Oct 2014 15:28:00 +0000


    Full range-of motion squats should be a principal exercise in any athletic training program because they produce superior results for the following reasons:


    •    You maximally train all the muscles in the lower body with full-range squats. Research shows that deep squats will train the quads better than partial-range squats. Squatting low and using a heavy load is necessary to maximally train the posterior chain.


    •    You can increase speed and jump height more by using the full-range of motion squat as a fundamental training lift instead of a partial-range, heavier squat.


    •    You will perform more work doing full-range squats, and if you program your squats properly (more sets, fewer reps per set), squats can anchor a body composition/fat loss training program.


    •    Full-range squats require flexibility. Exclusive partial-range training can produce structural imbalances and reduce flexibility.


    A recent study in the Journal of Strength and Conditioning Research provides further insight into the effect of range of motion (ROM) on performance in the squat. The study compared power, force, velocity, and work output during full- and partial-ROM squats with either 5 or 10 reps per set.


    The 5-set trials used a load of 83 percent of the 1RM, whereas the 10-set trials used a load of 67 percent of the 1RM. Partial-ROM was performed to 120⁰ of knee flexion and the full-ROM squat was performed to a depth in which the hip was parallel to the knee (not a deep squat in which the hamstring covers the calf, but interesting nonetheless).


    How to program full-squats for fat loss & building muscle:
    Results showed that work output was greatest in the full-ROM conditions and the full-ROM heavy load (5 reps) trial resulted in 17 percent more work than the full-ROM light load (10 reps) trial. Researchers suggest using full-ROM heavy squats with fewer reps for more sets if the goal is fat loss or hypertrophy. They call our attention to this approach since it goes against the typical bodybuilding method of using 8 to 12 reps per set.


    How to use partial squats in a program for advanced athletes:
    Results showed that power and force were greatest when squatting in the partial-ROM with the heaviest load. This provides a classic example of how partials can be used for athletes who need to produce maximum force and power output. Peak velocity during the squat was highest in the full-ROM squats with the 67 percent load (10 reps). Researchers suggest athletes in high-speed sports that require running and jumping should use full-ROM squats.


    In sports where force and power are the key determining factor, such as rugby or certain positions in football, partial-ROM squats could make up a larger component of training. Still, full-ROM squats ensure structural balance to prevent injury, and could train high force athletes for a quick first step in short sprints.


    What a full range-of-motion squat really is and why it’s safe:
    Although this study focuses on “full-ROM” squats to parallel, healthy trainees should use full squats to a depth where the hamstring covers the knee. It is a misperception that deep squats are bad for the knee. Research shows that the greatest shear force on the knee is at the start of the squat when the lifter initiates the bend of the knee. In addition, the pressure on the knee decreases as you descend from parallel into a deep squat where the hip is below the knee.


    Finally, full squats produce beneficial connective tissue adaptations so that the knee joint can handle higher forces. This is critical because simply walking up and down the stairs puts shear force on the knee, and athletes must be able to pivot and land safely under load. Strong, healthy connective tissue is a key component of highly functional knee joint.

  • BELIEVE IT OR NOT! TESTOSTERONE BURNS FAT IN BOTH MEN AND WOMEN

    nitsfitnessmantra.blogspot.com | Tue, 16 Sep 2014 06:03:00 +0000



    Whether you’re a man or woman, testosterone is one of the most potent of fat burning hormones. Having it in balance with the other body composition hormones, such as cortisol and insulin, is vital for physical fitness and wellness.

    Testosterone is crucial for good health and happiness and low levels in both men and women are one reason why many people have trouble losing body fat, putting on muscle, and just feeling as jazzed as they’d like to about life.

    Fortunately, there are a number of simple ways to improve balance of testosterone and the other fat burning hormones for a better looking physique and peak health. There’s no need to take testosterone or other drugs.

    The tips provided in this article are all completely doable by the average person and they can help you rise above your peers in ways you would never have guessed.

    1: Optimize Diet: Avoid sugar & processed foods in favor of a higher fat & protein, whole foods diet with lots of fruits and veggies.
    What you eat plays a tremendous role in influencing testosterone (T) and other fat burning hormones for the following reasons:

    •    Anytime you eat foods high in sugar or refined carbs, blood sugar and insulin spike, which causes testosterone and the body’s ability to use fat for energy to drop. For example, when men with normal insulin health drank a sugary beverage, their T levels plummeted and remained clinically low for 2 hours.

    •    Testosterone and related fat burning hormones are made out of cholesterol, which comes from dietary fats. Therefore, eating a variety of beneficial fats can improve balance of T and related body composition hormones, whereas low-fat diets are notorious for reducing T.

    •    Although refined carbs are a no-no when you want to boost testosterone, a decent carbohydrate intake from vegetables, fruits, and other lower glycemic foods that allow you to maintain steady, lower blood sugar levels can raise testosterone, while reducing the stress hormone cortisol. For example, high-protein diets that completely lack veggies, fruits, and other carbs can lead to reduced T.

    •    Higher protein diets from an array of meat, fish, eggs, nuts, and beans can support hormone balance because they help optimize blood sugar and insulin levels. Plus, meat eaters tend to get more healthy fats that supply the building blocks for producing T and related hormones.

    Specific foods to include in your diet that have been found to elevate T include Brazil nuts, oysters and other high-zinc foods, cruciferous vegetables such as broccoli, and the green leafy veggies like spinach and chard because they are high in magnesium.

    2: Get Key Nutrients: Optimize vitamin D, magnesium & zinc levels.
    Besides cholesterol there are a number of minerals and other nutrients necessary for the body to produce testosterone and other key fat burning hormones. Vitamin D, magnesium, and zinc are three that have been found to make a big difference in raising T levels. Check it out:

    Vitamin D: A recent study found that when men with low testosterone supplemented with 3,332 IUs of vitamin D daily for a year, they experienced an impressive 20 percent increase in testosterone. In addition, we know that vitamin D must be present for the androgen glands to release testosterone and it’s needed to prevent the aromatization of testosterone into estrogen.

    Zinc: Zinc is a powerful mineral for the human body that enables the production of testosterone and other growth hormones such as insulin-like growth factor-1. Studies show that low zinc levels in both men and women lead to altered hormone balance because zinc is needed to avoid aromatization of T.

    Low zinc is also associated with increased cancer risk (prostate for men and breast for women) because zinc supports healthy cellular function.
    Magnesium: Low magnesium correlates with higher body fat levels in both men and women, which is likely due to the fact that magnesium is necessary for the body to initiate testosterone production from the Leydig cells.

    Whether you decide to supplement with these nutrients or obtain them through food and sun (for vitamin D), be sure to monitor your levels by getting a red blood cell test for zinc and magnesium and a regular blood test for vitamin D (ask your doctor to do this as part of your physical).

    3: Work Out: Lift heavy and do sprints.
    Certain types of exercise are tremendously effective at raising testosterone and other fat burning hormones. The first thing you want to do to improve hormone balance and body composition is start a heavy strength training program.

    A huge number of studies show that the best type of exercise for elevating T is to use the classic multi-joint lifts that require the largest muscle groups: Squats, deadlifts, Olympic lifts, lunges, and step-ups. Use heavy weights above 80 percent of your 1 RM (that means you should be training in rep ranges of 8 reps or less). Heavier weights require longer rest periods, so shoot for 2 to 3 minutes rest between sets.

    Of course, shorter rest periods can be useful for peak growth hormone (GH) release (also a key fat burning hormone), which is why optimal body composition is generally best achieved by periodizing workouts so you get the ultimate benefit of both T and GH.

    Sprints and certain forms of high-intensity training will also improve testosterone release. We know from a number of studies (and from the amazing physiques of sprinters) that sprinting is one of the most effective ways to get lean and shredded fast. You have a whole boatload of sprint protocols to choose from:

    Try the brutal 35-second sprints with 10 seconds rest that was found to elevate T in college wrestlers. Or do a decreasing distance protocol of 400 meters (followed by 4 minutes rest), 300 meters (3 minutes rest), 200 meters (2 minutes rest), and 100 meters, which raised T and GH in elite handball players.

    4: Optimize Recovery: Use bright light and meditation for better recovery/sleep.
    A lot of times, people, especially guys, have tunnel vision on jacking up testosterone and don’t realize that the true key to athletic success and a killer physique is balance between T and all your metabolic hormones. That’s where recovery comes in and we’ve got two new, research-supported ways you can increase your body composition hormones: Bright light and meditation.

    Scientists found that when young healthy men were woken at 5 am and then exposed to bright early morning light for an hour, they had an increase in luteinizing hormone (LH), which is used by the body to produce testosterone. The men exposed to bright light had LH levels that were 69.5 percent higher than a control group that was exposed to a “sham” dim light.

    After light exposure, the men reported they were “feeling good” more often than before they got the extra rays, and other studies have shown that bright light in the morning can boost cognition and exercise performance.

    On the flip side, be sure to avoid bright light from lamps and computer screens at night because both alter melatonin, which is a sleep hormone. Continued exposure to bright light at night will reduce T and other metabolic hormones.

    The second trick for a speedy recovery and improved T is meditation. People who meditate regularly have higher testosterone and lower cortisol (the stress hormone that degrades muscle tissue and counters many of the benefits of T). In addition, when people who meditate experience extreme stress, they have a more robust hormone release so as to better respond to the threat.

    Combine your mediation and bright light exposure in the morning by sitting and breathing deeply outside for 5 or 10 minutes every morning. Or get a blue light box for the winter and meditate in front of it.

    5: Avoid Xenoestrognens: Stay away from estrogen mimicking personal care products like they are the plague.
    You’ve surely heard about chemicals from plastic like BPA, which will mimic estrogen in the body and increase body fat levels. Unfortunately, these chemicals, called xenoestrogens, are everywhere—they’re in cosmetics, cleaning products (both for your house and your body, such as shampoo), candles and fragrances (yes, even perfume), and pesticides from produce.

    When they enter the body, xenoestrogens mimic the action of the hormone estrogen, which impacts the balance of all your body composition hormones including testosterone.

    You might wonder, well, women need estrogen, so is BPA exposure okay for them? The answer is a big fat NO.

    First, too much estrogen is dangerous for women’s health and body composition. Second, you want your hormones to be naturally produced by your body for peak health, athleticism and leanness. This is the reason you want to avoid taking T, GH, or other hormones unless it’s an absolute medical imperative.

    Here are a few super simple ways to limit your chemical estrogen exposure:
    •    Use natural cleaning and personal care products. Opt for plant-based cleaners and check labels. Use natural shampoo, conditioner, and avoid anything that has the word “paraben” in it, as in “methylparaben.”

    •    Avoid scented candles and air fresheners. Some may contain essential oils and are safe, but beware of the word “fragrance” because it may refer to hormone-altering chemicals.

    •    Avoid plastic containers for food and water. Use glass and get a stainless steel water bottle.

    •    Eat organic as much as possible to avoid ingesting estrogenic pesticides and growth hormones.

    •    Eat plenty of cruciferous vegetables  because they contain a compound that helps the body metabolize chemical estrogens efficiently.

  • BURN FAT WITH ANTI-INFLAMMATORY FOODS

    nitsfitnessmantra.blogspot.com | Tue, 12 Aug 2014 10:26:00 +0000


    Certain foods can inhibit the storage of fat. These tend to be antioxidant-rich foods that contain nutrients that simply stop the body from storing fat, while decreasing inflammation.


    Now, let’s not kid ourselves. If all you do is add “fat-loss” foods to your diet and don’t change anything else, it’s unlikely you’ll lose fat. But, if you include them in a lifestyle that relies on those tried and true habits for fat loss of training hard and eating smart, you have a formula for success.
    Despite coming from different plants, yerba mate and green tea both contain catechins that decrease fat absorption and can suppress food intake. They also enhance energy expenditure via greater thermogenesis, promote the use of fat for fuel rather than carbs, and lead to the death of fat cells (apoptosis). Drink tea daily, avoiding sweeteners or milk.

    Eat sesame seeds. Sesame seeds have a potential fat burning effect by increasing the production of ketones, which is the form of fat that the body is able to burn for energy. In addition, sesame seeds promote the elimination of estrogens from the body for improved hormone balance.
    Simply eating a higher fat, higher protein, low-carb diet for a few days will increase fat burning since you’re not supplying the body with the constant supply of glucose.
    To try it, favor meat, eggs, and dairy because you’ll get more of the nutrients carnitine, glutamine, and glycine. Carnitine is a potent fat burner that is responsible for the transport of fats into the cells to be used for energy. Glutamine and glycine are both amino acids that promote tissue repair and muscle building, thereby raising metabolism.

  • PREVENT YOURSELF FROM INJURIES DURING WORKOUT!

    nitsfitnessmantra.blogspot.com | Sun, 10 Aug 2014 14:13:00 +0000





    1. Avoid training when you are tired
    2. Increase your consumption of carbohydrate during periods of heavy training
    3. Increase in training should be matched with increases in resting
    4. Any increase in training load should be preceded by an increase in strengthening
    5. Treat even seemingly minor injuries very carefully to prevent them becoming a big problem
    6. If you experience pain when training STOP your training session immediately
    7. Never train hard if you are stiff from the previous effort
    8. Pay attention to hydration and nutrition
    9. Use appropriate training surfaces
    10. Check training and competition areas are clear of hazards
    11. Check equipment is appropriate and safe to use
    12. Introduce new activities very gradually
    13. Allow lots of time for warming up and cooling off
    14. Check over training and competition courses beforehand
    15. Train on different surfaces, using the right footwear
    16. Shower and change immediately after the cool down
    17. Aim for maximum comfort when traveling
    18. Stay away from infectious areas when training or competing very hard
    19. Be extremely fussy about hygiene in hot weather
    20. Monitor daily for signs of fatigue, if in doubt ease off. 
    21. Have regular sports massage

  • MYSTERY REVEALED ABOUT FAT OR FLAB!!

    nitsfitnessmantra.blogspot.com | Mon, 30 Jun 2014 18:07:00 +0000

    MYSTERY REVEALED ABOUT FAT OR FLAB!!



    There are several definitions for the term "flab," but most agree that it is soft, fatty, hanging tissue on various parts of the body, particularly noticeable in the mid-body and on the arms. Possibly the main difference between fat and flab is that flab is the visible result of fat. On the other hand, some people view flab as the soft hanging skin that may result after people have lost significant weight. Loose skin is a problem for many people who lose a lot of weight, and there are disagreements on how best to correct this issue.
    For the most part, loose, flabby skin contains fat, making it looser and more noticeable. Flab is also possibly an expression of poor muscle tone. When people do not have enough muscle mass, the surrounding tissue may look loose and untoned. Flabbiness can be a combination of the two, where extra body fat combined with poor muscle tone creates a saggy, and in many people’s estimation, unflattering appearance.When diet experts or fitness gurus discuss fat and flab, they typically state that people are less flabby when they have smaller underlying fat cells. In order to get rid of flab, the thing to do is reduce fat levels in the body and increase muscle tissue simultaneously. This strategy may work well, especially if people have only carried weight for a short time, such as during a pregnancy, and particularly when people are under 30.
    If flab is due to skin that has been stretched out, particularly for long periods time, the medical community often suggests that even large and healthy amounts of fat loss will still leave residual flab or hanging skin. Some fitness experts believe that even in people with reduced collagen and elastin, this hanging skin can be reduced with additional fat loss and building of lean muscle mass. According to some, fat and flab can still be lost simultaneously. 
    There is disagreement as to whether such methods may work, and many people opt for surgical removal of flabby areas, especially after pronounced weight loss. Many people opt for this remedy because the flab may remain despite the patient's best efforts, and may be unsightly and uncomfortable. Presently, there are few studies that account for how much of “flab” or loose skin removed contains actual fat, and if this type of fat reduction improves appearance. 
    People have to keep in their mind not to follow, "too much, too soon" formula for their weight loss program as it can change the hormonal behavior and leave you with excess fat layer later. It would be better to start your fat loss program under proper guidance and not to believe in cardiovascular exercise only in losing fat. Resistance training tones up your body more. So focus on performance in every aspect of fitness like CVE, Muscular fitness, flexibility etc. at gym floor calories will automatically burn at optimum level.

  • SAVE YOUR SPINE FROM INJURY!

    nitsfitnessmantra.blogspot.com | Sat, 17 May 2014 06:42:00 +0000


    There are many views in people's mind and that in many fitness experts' mind... is how to strengthen the lumbar portion of the back. A combination of several preventative measures, such as maintaining good posture and stretching, receiving proper pain relief treatment, and correct strength training exercises can result in a stronger and more stablized back. Here, I've provided you with these solutions to ensure that you're doing the correct activities to avoid any lower back problems. Follow these essential pointers and you'll feel the difference in flexibility and strength while preserving your spine so you can train hard for years


    1. DO NOT DEADLIFT IN THE MORNING
    A busy work schedule may make evening workouts a non-option, so if you choose to train in the early morning, keep your session light and avoid spine-compressing exercises like the deadlift. A study in the Journal of Occupational Rehabilitation found that subjects who avoided activities during which they had to bend over in the early morning significantly reduced the number of days they complained of back pain (as recorded in their journals). Spend at least 2-3 hours awake and moving around before doing exercises that have you picking things up from the floor.




    2. WATCH YOUR TRAINING SETTING SYSTEM
    Pairing up exercises and performing them back-to-back (a superset) helps save time in a workout, but not just any two exercises will work together. Lifts that compress the spine shouldn’t be superset because they place too much strain on the spinal disks. For instance, squats and overhead presses both squeeze the vertebrae together. Without time in between them, the back never gets a chance to recover. A better option is to pair a compressive movement with one that unloads the spine. For example, hanging leg raises, lat pulldowns, dips, and chinups all allow gravity to perform traction on the spine.



    3. MAKE YOUR HIPS FLEXIBILE
    I know stretching is boring but there’s no better way to prevent back pain. The hip flexors are muscles on the front of your hips that raise your legs; sitting at a desk for long periods makes them tighten up and lose range of motion. Since the hip flexors run from the top of the thigh bone back to the bottom of your spine, their tightening pulls on the spine, increasing the arch in your lower back and putting pressure on it. To stretch your hips, get into a lunge position on the floor and tuck your tailbone. Squeeze the glute on your rear leg and push your hips forward until you feel a stretch on the front of your hip on the trailing leg. Hold for at least 30 seconds, switch sides, and repeat for three sets each side.




  • HUMAN GROWTH HORMONE AND TESTOSTERONE!

    nitsfitnessmantra.blogspot.com | Sat, 26 Apr 2014 06:31:00 +0000



    Human growth hormone (HGH) and testosterone are both anabolic steroids commonly used by bodybuilders to gain muscle mass. They have legitimate medical uses, but they are more commonly known for their use as bodybuilding supplements. Although both are used for the same purpose, they are in fact very different substances.
    Testosterone is a hormone produced naturally by both men and women, although men produce much more than women do. The form used by bodybuilders is synthetic and is produced in a lab. Testosterone causes the body to produce more muscle and decrease body fat, which makes it ideal for bodybuilders. It is usually used alongside other anabolic steroids by bodybuilders because they are more effective when used together.
    Bodybuilders almost always use testosterone in cycles. This is because testosterone will shut down the body's natural testosterone production; cycling the testosterone will prevent permanent shutdown. A typical testosterone cycle for a bodybuilder consists of about eight weeks of the steroid followed by four weeks of post-cycle therapy. Testosterone is available in patches, creams, pills, and through injections, but bodybuilders almost always inject it. It is most bio-available through injecting, and most compounds need to be injected only one to two times a week.
    Human growth hormone is also produced naturally by the human body. It is produced by the pituitary gland to control growth during childhood. Bodybuilders use a synthetic form of this hormone because it promotes lean muscle mass gain and can heal damaged tissues. HGH will cause organs and bones to grow if used in doses that are too high, which deters many people from using it.
    Bodybuilders will usually cycle human growth hormone for a period of six to eight weeks, with injections five to seven times a week. During this time, they can expect to gain large amounts of muscle mass and strength while gaining minimal fat. It is common to gain 10 to 20 pounds of muscle while on an HGH cycle.

    Both human growth hormone and testosterone are effective muscle builders, but testosterone is more commonly used for a number of reasons. It is generally considered much safer than human growth hormone and has fewer negative side effects. It is also significantly cheaper. Some bodybuilders will use HGH and testosterone at the same time, but that practice can be very dangerous. Both steroids are illegal to possess in the United States without a valid prescription. Taking these steroids without any clinical observation can be fatal.

  • TRY MEDITERRANEAN STYLE OF DIET IN YOUR WEIGHT LOSS PROGRAM!!

    nitsfitnessmantra.blogspot.com | Mon, 31 Mar 2014 06:40:00 +0000



    The best Mediterranean diet plan is one that emphasizes the consumption of healthy foods for the maintenance of overall health. This diet should include calorie reduction in order to facilitate weight loss, but allow for enough calorie intake for good body function. The best Mediterranean diet plan usually focuses on plant food sources, whole grains, and lower amounts of animal proteins. Dessert choices are usually fruit, while monounsaturated fat is the main fat source for those on this type of diet plan.
    The diets of those who live in the Mediterranean vary. This is because there are many countries in the area around the Mediterranean Sea. Though the people who live in this area may not eat exactly the same diet, their choices do follow the same basic pattern, including plenty of plant foods, monounsaturated fat as the primary fat choice, and low-to-moderate amounts of meat, fish, and poultry. As no one Mediterranean diet is better than another for all people, many opt to follow a general Mediterranean diet that incorporates these food choices. If weight loss is the goal, an individual may choose to eat smaller meals, consume fewer calories, and exercise daily to meet his weight loss goals.
    An effective, healthy Mediterranean diet plan should have a firm basis in plant food sources. An individual on this diet will usually eat plenty of fruits and vegetables, whole grains, nuts, and seeds. Legumes and potatoes also make the list of menu items for someone on the Mediterranean diet.

    Animal food sources are not a main focus of meals for someone on an optimal Mediterranean diet plan. A person on this diet plan does eat fish and poultry, however, keeping consumption of these protein sources to a low-to-moderate level. Red meats are even less prevalent in this diet. A person following a healthy Mediterranean diet consumes red meats only occasionally. Eggs, another source of animal protein, are typically limited to four or fewer per week.
    An individual on the best Mediterranean diet plan usually consumes a moderate amount of dairy products, drinks at least some wine, and avoids saturated fat. The mainstay fat choice of a healthy Mediterranean diet is olive oil, which is considered a heart healthy alternative to the harmful saturated fats most people eat. Olive oil is a monounsaturated fat and helps to lower a person’s cholesterol levels. Other monounsaturated fat sources include canola oil, nuts, and avocados. The consumption of wine is part of the Mediterranean diet plan, though it is typically consumed along with meals and in moderation.

  • REDUCE YOUR FACE FAT HERE!

    nitsfitnessmantra.blogspot.com | Wed, 26 Mar 2014 11:36:00 +0000



    It would be lovely if people could determine where they most want to lose weight and simply work or diet for those specific areas. Weight loss, unless targeted by a plastic surgeon performing Liposuction(Liposuction is the process of surgically removing fat from one's body using a suction pump), is not that specific. If a person wants to lose weight in the face without such measures, this means simply losing weight until the desired degree of thinness is achieved for the whole body.


    When people do lose weight, they may or may not show this in the face at first. There are some exercises that some people advocate for toning facial muscles. Yet as proven by wrinkle accumulation around the face, most already get plenty of tone through normal facial movement. Doing some head lifts upwards and downwards might tone muscles in the neck and improve appearance of the chin area, but most people don’t need to work cheeks, forehead or mouth in order to lose weight there, and it won’t be effective in any case.
    There are several supposed “proven” diets that are said to help lose weight in the face and elsewhere. These advocate avoiding certain foods, like giving up all simple carbohydrates. In reality, dieting comes down to the simple step of eating fewer calories than the body expends. This often means that cutting down on calories and getting a little exercise will help promote weight loss at a slow pace. Yet it’s important not to cut down too much, as this can slow the metabolism and make it consume calories at a much slower rate.


    Even when people are eating a healthy diet and exercising, there are some who appear to retain weight in the face, and this could be from several causes. Genetics and bone structure mean some people will have fuller and rounder facers than others do. This isn’t so much fat accumulation, but it can make a person’s face appear less thin than it truly is. Certain medications may also cause rounding of the face or even swelling of it. People who take prednisone for various conditions may get swollen round cheeks, and usually taking the medication is too valuable to sacrifice for appearance. Water retention may also make the face look fuller; making sure to reduce salt in the diet and drinking at least eight to ten glasses of water of day may slim the look of the face slightly.
    For those who would like to have a slimmer face, it’s important to reflect that a small amount of extra weight in the face can be desirable too. Both women and men pay to have fat injected into the face to puff up lips or reduce wrinkles. This means that people should work to lose weight in healthy amounts. Overdoing it can make people look less youthful, and if the f a3.  ce looks too thin, dieters may want to conclude that they should add a few more calories to their diets instead of continuing to lose weight.
    Here are some tips to reduce face fat :

    1. Weight Training : Weight training is very good for toning up any part of the body, weight training helps you develop muscle and muscles help you burn calories even when sleeping.

    2. Chew Gum : Make sure you chew gum every time, apart from the fact that it prevent hunger, it also help you tone up your face.

    3. Reduce salt intake : Try and reduce your salt intake because salt encourage the body to store water, therefore its important to avoid to much of food like pizza, burger chips and other junk food because they are full of sodium which make you thirsty and water which make your body store water. Also control the amount of food seasoning you use while cooking your meal.

    4. Reduce alcohol intake : Drinking alcohol is a bad idea generally because alcohol has many calories and also poisons to the body, also, don’t eat while drinking because the body will not digest it and it will store as fat.

    5. Don’t drink water before bedtime : If you want to know if this is true, then drink at least two glass of water before going to bed, and I assure you that by the time you wake up, you check will be puffier , apart from the fact that its make you uncomfortable an disturb your sleep, it also make your check puffier.

    6. Diet : Reduce the amount of food you normally eat, eat a lot of fresh vegetable, fruits and also take some multivitamins.

    7. Drink plenty of water : Besides keeping you hydrated, drinking lots of water regularly will help flush toxins from your body and leave you feeling healthier and happier. Dehydration can cause the face to get bloated, so staying hydrated will keep your face looking trimmer.

    8. Reduce your fat intake : Build a diet around healthy options, and try to reduce your consumption of fat as much as possible.

    9. Eat breakfast : Starting your day with a healthy breakfast can get your metabolism working harder, which will help you burn more calories throughout the day. Eat whole grains and fruits for good, low-fat energy.

  • CARDIO BLAST TO GET HEALTHIER AND FITTER!!!

    nitsfitnessmantra.blogspot.com | Thu, 20 Mar 2014 06:06:00 +0000



    Exercise in the current time means lifting weight and building biceps, everything goes for a toss. It is disheartening to see the people walk into the gym and head straight for the weights, hold your horses friends. There is something called aerobic exercises and it is the foundation for your physical fitness. 

    Aerobic exercises are tiring, and this is precisely why most tend to avoid it, you are working out and sweating, and your body is pumping blood, your lungs are getting tired, and you cannot handle it anymore. But you push, you push yourself to the edge of it, and this is what aerobic exercise are all about. There is so much of goodness involve in aerobic exercises, running . walking, swimming, cycling; they tone your body and makes you tough. Here are some benefits of aerobic exercises.

    Heart health

    Your heart health get immensely benefited with aerobic exercises. Your heart pumps more blood and get stronger with each beat,it has larger stroke volume. Professional athletes just by virtue of the aerobic exercises they do have stroke volumes larger that are as twice as the average individuals. Also, your heart muscle get bigger as you do aerobic exercises and they pump more efficiently to allow greater filling time. This is good as it means that more blood fills the chambers of the heart before they pump so as to allow more blood to pump with each beat.

    Obesity and Weight control

    If you are obese or if you have any extra weight hanging on you then aerobic exercises will take care of this situation. Aerobic exercises are believed to be the single best predictor of weight maintenance. You can very easily lose weight without exercising and just by reducing your calories intake so that you burn more than you lose, and so trying consuming lesser calories along with doing aerobic exercise. The level of exercise that you should do depends on your physical needs and requirement and therefore you should be well aware of how much weight you want to lose.

    Helping Diabetes

    People have time and again been asked to do aerobic exercise in order to cure or prevent diabetes, like brisk walk or jogging. Studies have shown that by doing aerobic exercises you reduce the risk of diabetes by 58%, which is a very good news. By doing aerobic exercise you improve your insulin resistance, which is the condition in which the body does not use insulin properly. This condition unfortunately can happen to any individual irrespective of the fact whether they have or do not have diabetes. Insulin is basically a hormone in your body which helps the cells to convert glucose into energy.

    Increases Stamina

    So much of the aerobic exercises lead to build your stamina and endurance, and you can push yourself harder to a greater extent. Regular exercise makes you stronger and tougher, do you often feel so tired at the end of the day, that you do not even have time to give to your family? You need aerobic exercise and in the beginning it will be very difficult, but slowly and steadily you will start having greater stamina and endurance. Over the long term there can be nothing better than aerobic exercise, try it to believe it.

    Depression

    It is a proven fact that exercise can elevate our mood and there have been a number of studies on the same. It is however not a substitute for a therapy in a case of depression, it is merely a way to make things better and elevates ones spirit. 



    "If you have time then do at least one aerobic exercise walk, run, swim or go cycling, the most important thing is to have fun while doing it."

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