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What’s perfect age to join gym / bodybuilding ?

What’s perfect age to join gym / bodybuilding?

There is no ideal age for stepping into the sports or any other industry, you are never too young for anything, it is just about will power, body potential, and self interest. In case of sports, although it is necessary to start training at young age because our body is very flexible during youth, it easily adapts to changes around it, this rule applies to all sphere of life, early bird catches the worm. perfect age to join gym / bodybuilding

But in case of bodybuilding or fitness industry there is age limitations and the reason is quite simple, anyone can easily understand it.

perfect age to join gym bodybuilding

Bodybuilding is not about running or jumping.

it is all about lifting weights and for that you need to get physically and mentally mature.

  • Your mind should be prepared for it and
  • your bones should enough mature,
  • growth of your hormones should be good,
  • your should brainy to adapt to gym facts,
  • your muscles should be developed so that it can easily repaired.

perfect age to join gym bodybuilding image

 You can start bodybuilding at the age of 15. but ,

At the age of 15 you can join gym as in this age, normal humans get enough mature physically also, they can easily understand and follow instructions said by gym instructor

but the problem comes here is that at this age you are involve in many activities like studies, sports, spending time with siblings, etc so it is very tough to manage properly the time . So I suggest you Do not to step into the gym before completing your schooling. perfect age to join gym / bodybuilding

At what age does the best muscles growth start in the body ??

As i have seen so far whether in gym or on social media, people with the age between ” 20 – 30 ”   have a really  great growth in muscles and body size.  After 30-32 age   testosterone growth  starts decreases,  As testosterone growth decreases, muscle growth is also decreases.

 

Conclusion

  • You can start bodybuilding at the age of 15.(perfect age is 15  to join gym / bodybuilding)
  • I suggest you to start bodybuilding at age of 18 is perfect age to join gym bodybuilding
  • 20-30 is the perfect to get big and build muscles.
  • Testosterone growth increases during the age 20-30. and decreases from 32 onwords
  • After 30, muscles take more than 4 days to recover as testosterone growth falls.

 

 

BEST SUPPLEMENTS FOR MASS

BEST SUPPLEMENTS FOR MASS

Without a doubt, ” BEST SUPPLEMENTS ”  you can add muscle simply by eating right and lifting weights. But to truly maximize your growth Opens a New Window. potential, supplements are a requirement. Hence, we’ve compiled a rundown of the  best mass-gain supplements.


1. Whey Protein Powder :  Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training. BEST SUPPLEMENTS

How to take whey protein : Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training.


2. Casein Protein Powder :  Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily.  Casein is best for  one  who want to pack on muscle mass.  It’s even known  that a whey and casein protein shake taken after training at gym  increases muscle growth better than either  whey protein taken alone. BEST SUPPLEMENTS

How to take Casein Protein with or without Whey  : Choose a casein protein that contains the slowest-digesting casein you can buy  (micellar casein) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.


3. Creatine : Creatine is made from three amino acids: arginine, glycine and methionine.Anecdotal reports and scientific studies said  that guys who take creatine gain a good  body weight and increase strength. Creatine it increases the amount of fast energy in your muscles needed to perform reps in the gym.

How to Take Creatine : ake 2-5 grams of creatine , with your protein shake or with water immediately before workouts. This will help keep your muscles saturated with creatine . but keep in mind of in taking water ( 3 to 5 litter ) daily while you are using creatine . BEST SUPPLEMENTS


4. Branched Chain Amino Acids (BCAA) :  The  branched-chain amino acids contain amino acids such as  leucine, isoleucine and valine. the absolute most important amino acids for repairing and building muscle tissue.

How to Take BCAA : Take 5-10 grams of BCAAs with breakfast, as well as in your pre- and post-workout shakes.


5. Glutamine :  The Glutamine is one of the  favorite best supplement of bodybuilders.  BEST SUPPLEMENTS

How to Take  : Take 5-10 grams of glutamine in the morning with breakfast, with your pre- and post-workout shakes, and with your nighttime snack.

5 Bodyweight Exercises That Will Change Your Body in 1 month

If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to your goal by Bodyweight Exercises .

Let’s get started:

1. PLANK

It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and drop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt. Therefore this exercise is completly Bodyweight Exercises

  1. Get into push-up position on the floor
  2.  Touch your elbow on the floor
  3.  Hold  this position as long and you can i prefer ( 0.30 to 1.00 minutes )
  4.  done perform it for 3 times  and you are done.

makeup with 3 sets

Set 1               45 seconds 

set 2               30 seconds 

Set 3              30 seconds 

elbow plank 6 packs

2. PUSH-UPS

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

  1.  Next, slowly bend your elbows and lower your chest towards the floor
  2.  Then, press upwards back to plank position
  3.  Completed

makeup with 3 sets

Set 1               12 pushups reps 

set 2                10 pushups reps 

Set 3                10 pushups reps 

How to do the Perfect PushUp- A Step by Step Guide

Therefore this exercise is completly Bodyweight Exercises

3. SQUATS

  1. Stand with your head facing forward .
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
  3. Sit back and down like you’re sitting into an imaginary chair.
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

makeup with 3 sets

Set 1               20 squats reps  

set 2               15 squats reps 

Set 3              10 squats reps 

How-To-Do-A-Squat-Properly

Therefore this exercise is completly Bodyweight Exercises

 

4. BIRD-DOG

  1. From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.
  2. Hold for a moment,
  3. then lower them down and
  4. repeat with the other leg and arm.

This exercise increases core strength in both abs and lower back.

makeup with 3 sets

Set 1               20  exercise reps 

set 2               15 exercise reps 

Set 3              10  exercise reps 

Therefore this exercise is completly Bodyweight Exercises

5. LYING HIP RAISES

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

  1. Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle.
  2. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis.
  3. Lift them up as high as possible, squeezing your glutes.
  4. Slowly lower yourself down and repeat.

makeup with 3 sets

Set 1               20  exercise reps 

set 2               15 exercise reps 

Set 3              10  exercise reps 

hip-raise

Therefore this exercise is completly Bodyweight Exercises

What are steroids? side effect of steroids ?

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What are steroids?

ANSWER

Steroids (short for corticosteroids) are synthetic drugs that closely resemble cortisol, a hormone that your adrenal glands produce naturally. Corticosteroids are different from the male hormone-related steroid compounds that some athletes use. They are used to treat a variety of inflammatory diseases and conditions.

Corticosteroids are different from anabolic steroids, which some athletes use to build bigger muscles.

How Are Steroids Given?

Steroids can be given topically (cream or ointment), by mouth (orally), or by injection. When injected, they can be given into a vein or muscle, directly into a joint or bursa (lubricating sac between certain tendons and the bones beneath them) or around tendons and other soft tissue areas

“The number one reason I see people choose to use anabolic steroids is in hopes of more rapid muscle gains from their workout program,” the temptation can be big, especially if you see other guys at the gym taking them with huge results.

But just because steroids are popular doesn’t make them safe.

Here are seven side effects of steroids every lifter must know.

  1. Acne.
  2. High Blood Pressure.
  3. High risk of heart attack.
  4. Aggressive Behavior.
  5. Breast Growth.
  6. baldness.
  7. Infertility.

 

Acne :  lead to pimples While the oil and bacteria production—and the zits that come with it—will go away after you stop juicing, you could be left with lifelong damage. Acne caused by steroids can be severe, which ups the risk for permanent scarring, Dr. Zwibel says.

side effect of steroids acne

High Blood Pressure : The hormones in steroids cause your body to retain sodium and fluids within a matter of days. That puts extra stress on your blood vessels, which can lead to high blood pressure.

side effect of steroids High blood pressure

Risk of heart attack : steroids can increase your LDL (bad) cholesterol and lower your HDL (good) cholesterol.

In many case heart attack are found side effect of steroids

side effect of steroids Risk of heart attack

 

Aggressive Behavior : Steroids don’t just make you irritable and short-tempered. They can send you into a full-on rage and make you do things that normally you’d never dream of.

Aggressive Behavior steroid

 

Breast Growth : That’s because certain enzymes in the body can convert testosterone into estradiol (a form of estrogen), which promote the growth of breast tissue.

Breast growth using steroid

Worse, the results will be permanent, even if you quit juicing. Once your breast tissue expands, it’ll never go back to its original size

Baldness :  A person might notice some of your hair thinning within weeks or months after starting steroids.

hair loss side effect steroid

Infertility : All that extra testosterone from the steroids can shrink your testicles and zap your sperm count. Too-high levels of the hormone can suppress the production of luteinizing hormone and follicle-stimulating hormone, which tell the testicles to produce sperm.

sperm count descrese due to use of steroids

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 the   protein sources for muscle building  listed below, but they serve as a good reminder that they really are the best sources of protein available protein muscle building .

the top 5 source of protein for muscle building

1. Chicken Breasts.

Chicken is arguably the most popular source of protein available. It’s tasty, versatile and absolutely heaving with good quality protein. An average chicken breast will offer you a very generous “ 30g ” of protein and the cherry on the top – they hardly have any fat. The only downside to chicken is that it can get quite expensive, especially if you insist on free range (like you should) protein muscle building.

2. Tuna.

Tinned Tuna flakes and tuna steaks are another perfect source of high quality protein “20g”. It does have its downsides though – tuna flakes can be a little on the boring side, even when mixed with mayonnaise and tuna steaks are more expensive than chicken. Nevertheless, if you manage to get more tuna in your life, you’ll be better for it . protein muscle building

3. Salmon.

Salmon is a very healthy and great tasting source of protein with the average salmon steak coming in at about “24g” . It’s extremely versatile and is especially nice with various sauces, seasonal vegetables and new potatoes. Crucially, it’s not as expensive as tuna steak and you can probably pick up two salmon steaks cheaper than two chicken breasts.  protein muscle building

4 .Protein shakes.

Anyone who visits the gym on a more than casual basis has probably began using protein shakes and for good reason. Protein shakes are manufactured to reflect your goals and can provide as little or as much protein, carbohydrates, sugar and nutrients as you need to support your goals. If you can’t get your protein from real food, protein supplements are the next best thing and offer the ultimate convenient, fast food. protein muscle building

5. Cottage cheese.

Some people despise cottage cheese and it’s not hard to see why. Plain, low fat cottage cheese with no flavouring isn’t nice, despite its generous “12g” of protein per serving. However, if you shop around you will find some brands of cottage cheese with added pineapple, chives or other flavours, which are remarkably palatable. protein muscle building

By including plenty of fresh fish and lean poultry in your diet, you will more than likely hit the required amount of protein you need to pack on muscle. Protein shakes will help when you need some fast, convenient meal replacements and foods like cottage cheese are the perfect snack. protein muscle building

 

8 Exercise at home for building Abs 6 packs abs

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In this Blog Post we will know 8 Exercise at home for building Abs 6 packs abs

Before we start let’s know few information about abs muscles

Abdominal  Muscles

The rectus abdominis muscle, also known as the “abdominal muscles” or “abs“, is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly. The proximal attachments are the pubic crest and the pubic symphysis. It attaches distally at the costal cartilages of ribs 5-7 and the xiphoid process of the sternum.

8 Exercise perform at home for building Abs 6 packs

 1.Planks  :

 Steps

  1. Get into push-up position on the floor
  2.  Touch your elbow on the floor
  3.  Hold  this position as long and you can i prefer ( 0.30 to 1.00 minutes )
  4.  done perform it for 3 times  and you are done.

elbow plank 6 packs

 

  2. Left Side Plank : 

Steps 

  1. Lie on your left side and stack ankles and knees on top of each other.
  2. Shift your body weight over and prop yourself up with your hand.
  3. Rest right hand at your waist or reach up to the ceiling.
  4. Hold this postion for 30 sec or more
  5. done perform it for 3 times  and you are done.

left side plank 6 packs abs workout

3. Right Side Plank : 

Steps 

  1. Lie on your Right side and stack ankles and knees on top of each other.
  2. Shift your body weight over and prop yourself up with your hand.
  3. Rest right hand at your waist or reach up to the ceiling.
  4. Hold this postion for 30 sec or more
  5. done perform it for 3 times  and you are done.
right side plank abs 6 packs abs
right side plank

 

4. Mountain Climbler :  

Steps

  1. Get into plank position. Get down on the floor on your hands and knees. …
  2. Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor. …
  3. Repeat the action with your other knee. …
  4. to Do Mountain Climbers.

mountain climbler for abs workout

5. one Arm Super man :

 Steps

  1. Get into push-up position on the floor
  2.  lift your right arm and left leg up, now place them back on floor (come back to pushup position )
  3. now lift your left arm and right leg up , and come back to the postion
  4.  do this exersice for  45 sec’s
  5.  done perform it for 3 times  and you are done

one arm superman plank abs trainning

 

6.  Super man plank :

 Steps

  1. Lay down on floor using yoga mat’s.
  2. lay on stomach down words as show in the picture below.
  3. now lift your  both legs and arms .
  4. hold for the 2 secs and leave , again lift hold and leave
  5. done perform it for 3 times  and you are done

supermansplank abs trainer workout 6 packs

7.  Russian Twist :

 Steps

  1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
  3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
  5. Repeat for the recommended amount of repetitions.

Russian_Twist 6 packs abs exercises

8.  Bicycle Crunches  :

 Steps

  1. Lie flat on the floor with your lower back pressed to the ground.
  2. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  4. Now switch sides and do the same motion on the other side to complete one rep.
  5. Do three sets of 20 reps.

bicycle_crunches 6 packs abs workouts exercises

10 BEST Foods To Add MUSCLE Mass FAST!

10 BEST Foods To Add MUSCLE Mass FAST!

BEST Foods To MUSCLE Mass Gain FAST!  To Gain Best body physique all you need is to workout at gym to break down those muscles fibers and the rest make sure all thise muscles fibers get time to re-build all the broken muscles all you gonna need to do EAT-EAT-and EAT.

List of 10 BEST Foods To Add MUSCLE Mass Gain FAST!

1) Eggs : –   Eggs are No 1 food for bodybuilding because there are cheap in price and they provide upto all 9 Essential Amino Acids. BEST Foods To MUSCLE Mass Gain FAST

Before we go furture will talk about why Amino acids are so important. when you do your  workout you are breaking ,tearing and damaging those muscles fibers, The Protein which is made up of Amino Acids easily digest it and sends then to all your muscles for repairing those broken muscles, this result into bigger and stronger muscles.

eggs BEST Foods To Add MUSCLE Mass gain FAST!
Eggs is No 1 BEST MUSCLE Mass gain FAST!

2) Beef :   Meat, such as beef, is mainly composed of protein.

The protein content of lean, cooked beef ranges from 26-27% .

Animal protein is usually of high quality, containing all 8 essential amino acids needed for the growth and maintenance of our bodies.

The buildings blocks of proteins, the amino acids, are very important from a health perspective. Their composition in proteins varies widely, depending on the dietary source.

Meat is one of the most complete dietary sources of protein, the amino acid profile being almost identical to that of our own muscles. BEST Foods To MUSCLE Mass Gain FAST

beef for muscles gain fast
beef for muscles gain fast

3) Chicken breastsChicken breasts are a good source of protein and are low in fat and low in sodium. A whole chicken breast with skin provides 366 calories, 55 grams of protein, 0 grams of carbohydrate, 14 grams of fat, 4 grams of saturated fat and 132 milligrams of sodium.

Chicken to MUSCLE Mass FAST
Chicken to MUSCLE Mass FAST

4) Cottage Cheese  : Cottage Cheese is an excellent source with relatively few Calories , it is also packed with many nutrients likes B vitamins ,calcium,phosphorus & selinium.

Cottage Cheese Is Packed With Nutrients

The nutrition profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.

One cup (226 grams) of low-fat (1% milk fat) cottage cheese provides :

  • Calories: 163.
  • Protein: 28 grams.
  • Carbs: 6.1 grams.
  • Fat: 2.3 grams.
  • Phosphorus: 30%.
  • Sodium: 30% .
  • Selenium: 29% .
  • Vitamin B12: 24% .
  • Riboflavin: 22%.
  • Calcium: 14%.
  • Folate: 7% .

Cottage Cheese for muscles gains

5) Fish :  It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Here are 11 health benefits of eating fish that are supported by research.

fish with high omega 3
Fish with high omega 3

6 ) All Fruits :   This are types of food which contain high amount of proteins in it  fruits name listed below

              1. Dried Apricots: 3.4g Protein (6% )

              2. Raisins: 3.1g Protein (6%)

              3. Guava: 2.6g Protein (5%)

              4. Dates: 2.4g Protein (5%)

              5. Prunes: 2.2g Protein (4%)

              6. Avocado: 2g Protein (4%)

BEST Foods To MUSCLE Mass Gain FAST

7) High Quality protein powder As consuming lots of food in a day is not possible, so  buying a best high quality pritein powder is best idea to get all the nutrients needs to our body in a day., even this protein powder are easily digestable .

BEST Foods To MUSCLE Mass Gain FAST

on whey protein for muscles building gain fast
On whey protein

8 ) Oats Meal :  Oats are a whole-grain cereal, known scientifically as Avena sativa.

They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants.

Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories.

By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

BEST Foods To MUSCLE Mass Gain FAST

oatmean nutriention value

9) Sweet potatos : Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. In addition to the nutrients above,sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron. BEST Foods To MUSCLE Mass Gain FAST.

Sweet potatos Nutrition values

10) Whole Grains : Whole Grains are packed with high amount of carbohydrates which helps us in MUSCLE Mass Gain FAST!

Wheat_grain for muscles gains

THANKS FOR VISITING THIS BODYBUILDING BLOGS (BEST Foods To MUSCLE Mass Gain FAST ) KEEP VISITING TO KNOW MORE ABOUT GYM and HEALTHY FOODS

What to Eat When You Have Low Blood Sugar ?

Hypoglycemia

When low blood sugar drops below normal levels, it’s called hypoglycemia. When your blood sugar dips, it can leave you feeling hungry, shaky, and lightheaded. This can happen to anyone who hasn’t eaten in several hours.

You can lower your chances of low blood sugar—and treat it when it occurs—with some simple steps.

Know the Symptoms of low blood suger

Sugar, or glucose, is a key source of energy for the body. When blood sugar drops, you may get these symptoms:

  • Hunger
  • Shakiness
  • Sweating
  • Dizziness
  • Lightheadedness
  • Confusion
  • Anxiety
  • Feeling tired or sleepy
  • Headache

What You Can Do to increase low to normal suger level

Most of the sugar or glucose in your blood comes from carbohydrates. Carbohydrates are the sugars and starches in grains, beans, vegetables, fruit, milk and milk products, honey, and sugar. If you don’t have diabetes and you’re feeling the unpleasant effects of a drop in blood sugar, eat or drink something with carbohydrates. Good choices are a piece of fruit, a few whole wheat crackers, a glass of milk, or a carton of yogurt.

 

In people with diabetes

hypoglycemia can come on suddenly and needs to be treated right away so it doesn’t get worse. Eat or drink a quickly digested carbohydrate food, such as:

  •  ½ cup fruit juice
  •  ½ cup of a regular soft drink (not a diet soda)
  •  1 cup of milk
  •  5 or 6 hard candies
  •  4 or 5 saltine crackers
  •  2 tablespoons of raisins
  •  3 to 4 teaspoons of sugar or honey
  •  3 or 4 glucose tablets or a serving of glucose gel

4 Top Forearm Exercise ( workout ) at gym

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4 Top Forearm Exercise ( workout )

In this blog we will discuss on 4 top Forearm Exercise  ( Exercise ) .

Usually What people do mistake is that ,they train there biceps , Triceps and other muscles and don’t give important to train there forearm muscles, therefore there biceps and triceps looks bigger but Forearm looks skinny .

I am Here to train you with 4 Top Forearm Exercise ( workout ) which you can apply in your exercise after completing your regular workout schedule, Weekly  2 days or 3 days .

4 Top Forearm Exercise

1 . Barbell Wrist Curls  :

the ” barbell wrist curl ”  is an extremely effective workout that targets the flexor muscles of the forearm. It can be done using an appropriate machine or a weighted barbell.

Barbell Wrist Curls

 

How to Do ? 

  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip:Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

         Tip: Only the wrist should move.

Number of  sets  3 and reps

Set 1 = 12 reps

Set 2 = 10 reps

Set 3 = 10 reps

2.  Barbell Reverse Wrist Curls :

The barbell reverse wrist curl is a very similar motion to the common barbell curl listed above, and focuses primarily on the forearm extensor muscles.

Barbell Reverse Wrist Curls

How to Do ? 

  1. Hold a barbell with both hands and your palms facing Down; hands spaced about shoulder width.
  2. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip:Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  3. Lower the bar as far as possible while inhaling and keeping a tight grip.
  4. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and .

         Tip: Only the wrist should move.

Number of  sets  3 and reps

Set 1 = 10 reps

Set 2 = 8 reps

Set 3 = 8 reps

3. Dumbbell Wrist Curl :

This is one of the top forearm exercises that is absolutely great for the forearm flexors. This motion allows you to work each forearm individually. By working with the individual weights, you’re able to establish a greater sense of balance.

How to Do ? 

  1. Hold a Dumbell  with siingle hand or both hands and your palms facing Down; hands spaced about shoulder width.
  2. with same position describes above
  3. Lower the bar as far as possible while inhaling and keeping a tight grip.
  4. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

         Tip: Only the wrist should move.

Number of  sets  3 and reps

Set 1 = 10 reps

Set 2 = 8 reps

Set 3 = 8 reps

4. dumbbell reverse wrist curl :

While these workouts may seem similar to another, the change in position completely changes the targeted muscle group. The reverse wrist curl targets the bulk of the extensors.

How to Do ?  (same as above just you need to hold hand position reverse ) 

  1. Hold a Dumbell  with siingle hand or both hands and your palms facing Down; hands spaced about shoulder width.
  2. with same position describes above
  3. Lower the bar as far as possible while inhaling and keeping a tight grip.
  4. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

         Tip: Only the wrist should move.

Number of  sets  3 and reps

Set 1 = 10 reps

Set 2 = 10 reps

Set 3 = 10 reps

WILL CARDIO MAKE YOU LOSE MUSCLES?

“Will Cardio Make You Lose Muscle ?”

It is a common question among bodybuilders :  “Will Cardio Make You Lose Muscle ?”. And the answer is – Yes, cardio will make you lose muscle. 

But Before you decide not to do cardio Exercises lets us know few things about why will Cardio Exercise make you body loss fat and lose muscles.  read further.

CARDIO MAKE LOSE MUSCLES

cardio make lose muscles .This doesn’t mean you have to stop doing all those things, just to build muscle.

Biggest reason for muscle loss while doing cardio training is probably low consumption of calories.
This is simple math, if you burn way more calories than you consume you will lose weight.The body breaks muscle protein to conserve energy from it and thus you lose muscles.

The next thing is your daily protein intake.

Without  protein intake, you cannot maintain or build muscle.When physically active your body needs about 0.7 – 1.1 g of protein per pound of bodyweight .The protein intake needs to be even higher when doing intense workouts( protein intake should be high when doing  cardio workout ) .

Very low carbohydrates are one of the reason for muscle loss.

To burn fat you have to lower carbohydrates, but lowering them drastically is a mistake.A good rule of a thumb is to keep the protein intake constant and lower the calories by 300-500 under maintenance by lowering the carbohydrates.That’s cutting about 80g-120g carbs a day.

Doing cardio alone to lose fat is the reason for muscle loss.

Many people are doing nothing but cardio in hope that they’ll get a slim and toned physique.
Short and intense weightlifting sessions keep the muscle from breaking and create a muscle building environment.
Cardio_vascular training has many health benefits and as long you don’t overdo it will produce positive results for your body.

The other benefits,  you’ll get from cardio workout:

  1. Development of the circulatory system.While doing cardio more oxygen is pushed through the blood vessels, making them bigger in size and resulting in a greater number of blood vessels.
  2.  Faster waste products exchange
  3.  Increased metabolism and faster calorie burning.
  4. Weight loss
  5. Stronger heart and lungs
  6. Increased bone density
  7. Reduced stress
  8. Reduced risk of heart disease and some types of cancer
  9. Temporary relief from depression and anxiety
  10. More confidence about how you feel and how you look
  11. Better sleep
  12. More energy
  13. Setting a good example for your kids to stay active as they get older.

Cardio Workout is best for people who want to Loss Body Fat percentage and loss some Extra Weight.

and Cardio Workout for body muscles building once  a weak is ok