Home Blog Page 49

What is BCAA ? What are Benefits of BCAA ?

what is bcaa benefits of bcaa

What is BCAA ?

BCAA stands for ”  branched-chain amino acids  ” is an  combination of 3 amino acids namely (  leucineisoleucine and valine ).

The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.

BCAAs in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than 30 grams of whey protein, thereby having a more immediate impact on protein synthesis and protein degradation.

The Many Benefits Of Branched-Chain Amino Acid Supplements

  • BCAA help you in protecting your muscles against the catabolic effects of dieting!
  • metabolites were significant indicator of lean mass in a young and middle aged adults.
  • BCAA trigger proteins synthesis and inhibits the break down of muscles cells.
  • improved glucose and insulin sensitivity.
  • BCAA role in muscles is  to increase energy production during exercise,
  • Energy  is the reason BCAA are used mostly by  athletics.
  • they improve training motivation.


#1 : BCAA Enhance muscle protein synthesis

#2 : Leucine – enriched BCAA equalize muscle building between old & young.

#3 : BCAA increase Fat Burning and ca support Fat loss.

#4 : BCAA suppost Hormone balance during Intense Training.

#5 : BCAA may inprove strenth development with training.

#6 : BCAA Enhance Endurance Performance and decrease Fatigue.

#7 : BCAA Decrease muscles soreness & DOMS for Greater Training Frequency.

#8 : BCAA prevent muscle loss Durning Long Duration Exercise.

#9 : BCAA improved Insulin Health & may reduce Diabetes Risk.


best protein food for muscle gain in home

best protein food at home for bodybuilding

(1) Soybeans

Aside from water, soybeans are mainly composed of protein, but they also contain good amounts of carbs and fat.Soybeans are rich in fat,soybeans are classified as oilseeds and are often used to make soybean oil.Soybeans contain a fair amount of both soluble and insoluble fibers.

Nutrition available per 100gm

Calories                               446

Total fat                              20g

Cholestrol                          0 mg

Sodium                               2 mg

Potassium                        1797 mg

total carbohydrate       30 g

protein                               35 g


(2) Wheat germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that’s a perfect food before workouts.

English Conversation About Exercise

Nutrition available per 100gm

Calories                               339

Total fat                              2.5 g

Cholestrol                          0 mg

Sodium                               2 mg

Potassium                        431 mg

total carbohydrate       71 g

protein                               14 g


(3) Brown rice
Brown rice and white rice have similar amounts of calories and carbohydrates, A brown rice slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

Nutrition available per 100gm

Calories                                  111

Total fat                                 0.9g

Cholestrol                            0 mg

Sodium                                  5mg

Potassium                           43mg

total carbohydrate          23g

protein                                  2.6g


(4) Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving (right table). Numerous other essential nutrients are present in low amounts (right table).

Nutrition available per 100gm

Calories                               47

Total fat                              0.1g

Cholestrol                          0 mg

Sodium                               0 mg

Potassium                        181 mg

total carbohydrate       12 g

protein                               1.0 g


(5) Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Nutrition available per 100gm

Calories                               155

Total fat                              11 g

Cholestrol                          373 mg

Sodium                               124 mg

Potassium                        126 mg

total carbohydrate       1.1 g

protein                               13 g


(6) Milk (organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

Milk contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.The nutritional value of milk is so well known that people all around the world include it as a staple part of their diet. Adding it to your daily diet can also help you to achieve a well-balanced diet. It is an ideal source of nutrients such as vitamin A, B12, D calcium, carbohydrates, phosphorous, selenium, magnesium, protein, zinc, and riboflavin. The Teagasc Dairy Products Research Center at Moorepark, Fermoy has reported recent research on using milk to neutralize the cholesterol content of the body. Most of the caloric content in it comes from the natural sugars found in it. These are essential to the overall functioning and health of the body, and they reduce the chances of a number of deficiencies, and boost health in a variety of ways! Let’s explore more about the important impact of milk and its products on our health!

Nutrition available per 100gm

Calories                               42

Total fat                              1 g

Cholestrol                          5 mg

Sodium                               44 mg

Potassium                        150 mg

total carbohydrate       5 g

protein                               6.4 g


(7) Spinach

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids),manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E,calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

Nutrition available per 100gm

Calories                               23

Total fat                              0.4 g

Cholestrol                          0 mg

Sodium                               79 mg

Potassium                        558 mg

total carbohydrate       3.6 g

protein                               2.9 g


The above listed food are the best source of protein food available at home  for building muscles gains, good nutritions food diet plans


when to do pushups ? daily pushups is that ok ?

how to do pushups ?

Lets begin  with introducing you with pushup

What is pushups ? how to do pushups ?

A push-up is a total-body functional movement execerise  that help you to  increase strength and has the added benefit of engaging the core and lower body. Since it’s a body weight exercise, it can be done just about anywhere at gym ,floor,gardan,home .

Pushups is one of the workout that help you in buiding chest ,triceps and biceps as well.

They are also used as common form of punishment used in the military, school sport, or in some martial arts disciplines.

How to do pushups ? pushups for beginners.

Begin in a plank position with your arms straight, Your shoulders should be over your wrists and your body should form a straight line from head to toe.

At this plank position keep you straight

(a). Next, slowly bend your elbows and lower your chest towards the floor

(b). Then, press upwards back to plank position

(c). Completed

makeup with 3 sets

Set 1               10 pushups

set 2                 8 pushups

Set 4                6 pushups

Day by Day increase the number of pushups to make yourself strong in doing pushups .

When to do pushups daily pushups is that ok ?

What Happen If You Do Push-Ups Every Day | Good or Bad?

When you do exercise for particular muscles part  of body for example : chest , pushup,shoulder or pullups. each muscles need some time to get recovered / repaired , the speed of repairing can be increased by in taking more number of proteins.

So When you are training your muscles the muscle get tear , so the muscles need to get repaired and it need time to get completed recovered . so there must be some period of break time for each trained muscles. there fore in short  we must give time for each muscles.

The primary focus of pushups is on Chest , triceps ,shoulder

if you are training pushups daily then it might be wrong  thing you are doing at you gym . you might ask me what is wrong in daily  < pushups > ??  ,  the wrong here is that your are activating all the muscles that effects by pushups and you are not giving time for that muscles to get recovered . therefore that muscles that you are training daily will not grow soon .

so i have cleared your dought.

When should i do pushups ? 

the best time to do pushups workout is when the day comes for example :  do pushups when day routine is chest , and triceps or shoulder  , this is the best time to train you chest muscles by doing pushups.


5 Best Chest Exercises For Building Muscle

5 Best Chest Exercises For Building Muscle


5 Best Chest Exercises For Building Muscle

Here are our top 10 pec-building picks. here are our top 10 chest-building exercises, ranked in no particular order.

1. Barbell Bench Press


You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight, This Barbell Bench press is easy to left heavy weight easily then that of dumbell press.There are plenty of bench-press programs you can follow to increase your strength.

start of your chest workout for heavy sets in lower rep. you can use weight up to 30 kg if you are beginner , then after day by day increase the weight .

set 3

10 kg    20 rep (on both side i.e total 20 kg)

12kg      15rep (on both side i.e total 24 kg)

15kg      10rep (on both side i.e total 30 kg)

2. Flat Bench Dumbbell Press


With dumbells press, each side of your body must work equally , dumbbells are harder to control than a barbell. Flat dumbbell presses allow you to hoist a fairly heavy weight

start of your chest workout for heavy sets in lower rep ranges.

if you are working with Barbell bench we usually dont recommend to work with dumbell press .

which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle

set 3

5 kg    20 rep (on both side i.e total 10 kg)

7.5kg      15rep (on both side i.e total 14 kg)

10kg      10rep (on both side i.e total 10 kg)

3. Seated Machine Chest Press

Seated Machine Chest Press

The machine press has some unique benefits.it’s easier to slow down the repetition,Stack-loaded machines are also great for quickly doing dropsets.EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations

you should do  machine exercises at the end of your workout . for those who are here to build muscles ,machines give you a greater chance to pump.

set 3

15 kg    20 rep 

20 kg      15rep 

30 kg      10rep


4. Dips For Chest


Dips is excerise to train our chest , as it also effect on triceps .

how to do : 

Put your feet up behind you,

lean forward as far as possible and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

If you’re strong, this lower-chest move makes a great finisher; if you’re not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

sets 3 

8 dips reps

5 dips reps

4 dips reps 

5. Incline Bench Cable Fly



Do this Excerise as shown in pics  .

It’s an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12).

sets 3

15 reps  10 kgs

10 reps 15 kgs

8 reps 20 kgs

Recent Posts



The biggest problem with BUILD MUSCLE is that it can take a really long time. There are, however, certain ways you may be able...
Morning Workout

3 Best Morning Workout Sets at Home that willl all day energy

Morning workouts are probable the most beneficial and sensible exercising routines for most of us men. That’s why i've put together some of my...
Arnold Schwarzenegger top secret protein shake

Arnold Schwarzenegger top secret protein shake

Arnold top secret protein shake the latest tip Arnold Schwarzenegger Shares His Top Secret Protein Shake Recipe Arnold Schwarzenegger changed the face of bodybuilding. After Pumping...
How to Lift Weights to gain Build Muscle

How to Lift Weights to Gain Build Muscle – How Bodybuilders Do It

How to Lift Weights to Gain Build Muscle ? Its bit Easy for bodybuilder to lift heavy weight because they are working with heavy weight...
protein for muscle building

The Top 5 Source of protein muscle building

If you regularly hit the gym in order to build muscle , you are breaking those muscles mass , No doubt you’ll have come across...