Fitness Blogs

The Science of Muscle Growth Muscle growth, also referred to as hypertrophy, is the development of mass, shape, function, and density of muscle cells. This adaptation is what allows your muscles to handle exercise-induced distress. Muscles are made up of many fibers: cylindrical bundles of filaments called sarcomeres. They are the fundamental units behind muscular contractions and are made up of actin and myosin. These proteins comprise approximately 20% of your muscles. The other 80% are made up of water, phosphates, and minerals. When you break it down physiologically, each cell of muscle fiber is supported by other groups of cells. These wrapped bundles of cells wrap on top of one another, with fibers in between and blood vessels surrounding each one. The epimysium grows in between these groups of fibers and around the entire muscular structure and is what becomes fused with the tendon. This is either the fixed attachment or the movable attachment depending upon its origin. Further...

HOME  CHEST WORKOUT (NO EQUIPMENT) If you do this workout 3 times a week, you can surely get a big, pumped and strong chest in a month.  This workout is divided into two groups- 1.BEGINNER 2.ADVANCE. Take this as a challenge and try the complete workout, I guarantee you will sense the influence. BEGINNER 1.       Normal Grip push-ups -15 reps (2 sets) 2.      Wide Grip push-ups – 10 reps (2 sets) 3.      Close Grip or Diamond push-ups – 10 reps (2 sets) 4.      Hindu push-ups -10 reps (2 sets) 5.      10 Decline push-ups TOTAL=100 REPS, ( 50-60 secs rest between sets) ADVANCE 1.       Normal Grip Push-ups -25 reps (2 sets) 2.      Single Clap push-ups -10 reps (2 sets) 3.      Superman push-ups -10 reps (2 sets) 4.      Typewriter push-ups -10 reps ...

The Beginner’s Guide to Building Muscle and Strength If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do: Lift heavy things Eat a diet based on your goals Rest Lift Heavy Things If you are going to build muscle, you’re going to need to lift heavy things.  This means you’ll most likely need access to a gym with a great free-weight section. Bodyweight Exercises  can be fantastic for weight loss and keeping the muscle you already have, but if you’re serious about weight training you’ll need a gym with a squat rack, bench, barbells, and a spot to do pull ups, chin ups, and dips to be most efficient.  Because you’re looking to create functional strength and size, you’ll be doing lots of full-body routines with compound exercises that work multiple muscle groups at once. They’re more efficient, they create solid growth and stimulation, and they will keep you safe.  Why is that? Well,...

INTRODUCTION When you think about supplements, what are the first thoughts that go through your mind? Whey Protein, Nitric Oxide, Creatine, Fat Burners etc? these are the ones that consumes the ads and promos. What if I told you though that the most important supplements are Multivitamins, Calcium and Omega 3 (FISH OIL). MULTIVITAMINS For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in one of these essential vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously you don’t want this.       Making sure that you take a high-potency multivitamin/multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions. CALCIUM Calcium is the most common mineral found in the body and is required for t...

A Beginners Guide To Fat loss So you have a lots of fats in your body and you wanna reduce the fat percentage but you don’t know anything about fitness, it’s a new thing for you.This article will surely help you out. You will need only two things to see your result. 1.Good Nutrition 2.Intensive Exercise NUTRITION No matter how hard you hit your ass in the gym,you cant achieve your fitness goal if you don’t eat proper food.So,you need to intake proper nutrients. First of all,using a BMR calculator(easily can be found in google) and your Activity Factor (search BMR and Activity Factor calculator) you will get your Daily Calorie Need .So,then you have to eat less calories than your Daily Calorie Need. NOTE: You don’t have to worry about BMR and Activity Factor, just google them, google will lead you to your destiny.            BMR*Activity Factor = Daily Calorie Need Eat less than your Daily Calorie Need...

Every fat burning freaks wants their fats to burn super fast.So,how to burn it fast?There are many ways to burn fats fast.One of the easiest and sustainable way to burn fat fast is called ESE,Empty Stomach Exercising.Now the question is how it works?          So,when we sleep at night,our stomach remains empty for a long period of time like for 7-8 hrs.But it needs fuel or energy to work,to maintain body functions. Now,the interesting thing comes,when we wake up and perform exercise,our stomach is empty and all the carbs,protein etc are used in the 7-8 hrs period.Now,we need more fuel to work,now if we exercise our body uses the stored fat as a source of fuel to maintain body functions. So,this method with proper nutrition will surely help them those who wants to lose their fats more early.