HEALTH & GYM GUIDE

5 Exercise To Get Ripped 6 – Pack Abs!

Workouts

rajatrrpalankar

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March 12, 2018

In this Blog Let’s Discuss 5 Six 6 packs abs workout that will boost your packs muscles build rippedly .

Aim to perform this workout between 2-4 times per week, either as a ‘standalone’ session or bolted on to the end of your usual routine. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, this is the quickest way to get a six-pack.

Let’s start with the Routine

The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Extended plank 45 seconds

1. The Long-arm Crunch

How to do it: Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.

Why you should do it: By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

2. Reverse Crunch

How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

3. Janda sit-up

How to do it: Lie on your back with your knees bent and hands placed behind your head. Try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

Why you should do it: The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

4. The Jacknife ( Frozen V Sit )

How to do it: Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for POSITION the required time.

Number of Sets and Repetition

total 3 sets

1 sets 10 reps

2 sets 8 reps

3 sets 8 reps

5. The extended plank

How to do it : Get into a press-up position, lie on you front body, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.

Number of Sets and Repetition ( seconds )

total 3 sets

1 sets 60 sec

2 sets 45 sec

3 sets 30-45 sec

The above 5 are the best exercise to boost your abs muscles and build a visible abs

Benefits of Yogurts ( Curd ) , Know The power of Yogurts

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rajatrrpalankar

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March 4, 2018

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Benefits of Yogurts ( Curd ) , Know The power of Yogurts

What Is Yogurt and How Is It Made?

Benefits of Yogurts .Yogurt is a popular dairy product that’s made by the bacterial fermentation of milk.

The bacteria used to make yogurt are called “yogurt cultures,” which ferment lactose, the natural sugar found in milk.

This process produces lactic acid, a substance that causes milk proteins to curdle, giving yogurt its unique flavor and texture.

Yogurt can be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.

Whats are Benefits of Yogurts ( Curd ) ?

First off, let us not forget that yogurt comes from milk. Yogurt eaters will get source of animal protein , plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

But one of the words we’re hearing more and more of regarding yogurt is “probiotics.”

Probiotics are “friendly bacteria” that are naturally present in the digestive system.

Live strains of these “good bacteria” are also found in many yogurt products. While more research needs to be done, there’s some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.

1. Yogurt are Rich in Nutrients

Yogurt contains some of nearly every nutrient that your body needs.

It containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.

To Left heavy Weight at your gym your bones must be strong enough to be safe by injuries, bones can be made strong by calcium intake … yogurt also contain other nutrient likes vitamin B-2, vitamin B-12, potassium, and magnesium.

2. Yogurt are High in Proteins

Yogurt provides an impressive amount of protein, with is about 12 grams per 200 grams of yogurt .

Yogurt’s fullness-promoting effects are even more prominent if you eat Greek yogurt, which is a very thick variety that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams).

3. yogurt Boost Digestive system

Some types of yogurt contain live bacteria.

These may benefit digestive health when consumed.

Unfortunately, many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

4. Yogurt Strength your immune System

Consuming yogurt — it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness.

Vitamin D-fortified yogurts may boost immune health even further.

Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu.

5. Management on weight

Yogurt has several properties that may help with weight management.

For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones.

Several studies have found that yogurt consumption is associated with lower body weight, body fat percentage.

Nutritional Value of Yogurt (curds) . Per 200 gm

Calories : 110 g

Total Fat : 0.7 g

Saturated fat 0.2 g

poly-unsaturated fat 0.1 g

mono-unsaturated fat 0.2 g

Sodium : 61.20 mg

Potassium : 239.7 mg

Total Carbohydrate : 18 gm

Fiber : 0 g

Protein : 17 g

vitamin C : 0 %

vitamin B-6 : 5%

Calcium : 18%

Magnesium : 4 %

5 Leg Workouts – A Beginner’s Guide!

Workouts

rajatrrpalankar

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March 2, 2018

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5 Leg Workouts – A Beginner’s Guide! | HEALTH & GYM GUIDE

In this Program we will know about 5 Best Legs workouts for beginner’s , a guide for Beginner’s

Leg exercises aren’t just for quads and hamstrings—these exercises will work your core muscles, improve your balance, and grant you the added benefits of things like grip strength.

For the sake of your physique and training results, here are 5 strength-building lower body exercises to ensure you never skip leg day.

The legs consist of many muscles so you will need to use a good amount of volume, many angles and different exercises to stimulate all the muscles of the legs. Our rep range will depend on the exercise. I like to use a lower rep range (4-6) with most of the compound exercises to help build strength and a solid foundation.

5 Leg Workouts – A Beginner’s

1 . Barbell Squat ( 3 sets 10 reps )

Barbell Squat Instructions ( How to perform ? )

Steps

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

( 3 sets 10 reps )

2. Dumbbell Lunges ( 3 sets 10 reps )

Dumbbell Lunges Instructions ( How to perform ? )

Steps

Stand upright holding two dumbbells in your hands by your sides.
Step forward with your right leg around 2 feet while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

( 3 sets 10 reps )

3. Leg Press ( 3 sets 15 reps )

Leg Press Instructions ( How to perform ? )

Steps

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

( 3 sets 15 reps )

4. Standing Calf Raises ( 3 sets 20 reps )

Standing Calf Raise Instructions ( How to perform ? )

Steps

Adjust the padded lever of the calf raise machine to fit your height.
Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Repeat for the recommended amount of repetitions.

( 3 sets 20 reps )

5. Leg Extensions ( 3 sets 12 reps )

Legs Extensions Instructions ( How to perform ? )

Steps

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
Repeat for the recommended amount of times.

(3 sets 12 reps )

The Above 5 are the 5 best legs workout to builder your legs muscles stronger

Post Workout Nutrition : What to Eat After a Workout

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rajatrrpalankar

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February 25, 2018

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Post Workout Nutrition : What to Eat After a Workout

Post Workout Nutrition : meals/snacks You put a lot of effort into your workouts, always looking to perform better and reach your goals. Consuming the right nutrients after you exercise is just as important as what you eat before. Here is a detailed guide to optimal nutrition after post workout.

Consuming Food After Workout is Very Important

Let’s know How post workout Nutrition (food) Will help you after Exercise When you’re Working at your gym , your muscles use up their glycogen stores for fuel. Therefore your muscles being partially depleted of glycogen and also some of your muscle protein get broken down and damaged. After you workout you body tries to rebuild glycogen and regrow you muscle protein and help you muscles tissue to rebuild. Eating the right nutrients soon after you exercise can help your body get this recovery done faster. It is particularly important to eat carbs and protein after your workout.

Food To Eat After your Workout’s

The Goal of your post workout meal is to supply proper nutrition to your body to maximize the benefits of your workout. Choosing easily digested food will help your body faster nutrient obsorption. The following lists contain examples of simple and easily digested foods: this food are also reach in high nutrition with are perfect to your post workout nutrition.

Carbs

Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables

Protein:

Animal- or plant-based protein powder
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna.

Fats:

Avocado
Nuts
Nut butters
Trail mix (dried fruits and nuts).

Don’t Worry this all fat’s listed above are Unsaturated Fats . with means this fat food are good for health

Make Sure you Drink Plenty of water

It is Important to drink Plenty of water Every day . Water keeps your body Hydrated , and this Ensure Nutrition to be supplied to your body part properly and thus your body faster rebuild you broken muscles tissue’s . When you are working out , you lose some water from body through sweat.

5 Best Back Workout – lats workout

Workouts

rajatrrpalankar

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February 19, 2018

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Like a lot of guys, my back development used to be a major weak point in my physique. I was much more interested in the muscles I could see in the mirror, so my back training lagged. Eventually, Today, you’ll be going through a back workout , before you head straight to the lat pull-down machine, remind yourself to move the weight by squeezing your lats instead of pulling with your arms or using momentum. If you just pull with your arms, you’ll go through an entire workout of glorified biceps curls. That won’t get you anywhere. Ready to get going? Let’s do it!

1. Seated Cable Rows

3 sets of 15 Reps

You will start by grabbing the wide bar from the top pulley of a pulldown machine .Step backwards two feet or so.
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
While keeping the arms straight, go back to the starting position while breathing in.
Repeat for the recommended amount of repetitions.

2.Underhand Cable Pulldowns

3 Sets of 15 Reps

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height.
Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees This is your starting position.
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.

3. Reverse Grip Bent-Over Rows

3 sets of 12 Reps

Stand erect while holding a barbell with a supinated grip (palms facing up).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Warning: Please make use of workout back gym belt

4. Straight-Arm Pulldown

3 sets of 15 Reps

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
While keeping the arms straight, go back to the starting position while breathing in.
Repeat for the recommended amount of repetitions.

5. Chin-Up

3 sets of 6 Reps

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the Lats muscles in order to perform the movement. Keep the elbows close to your body.
After a second of squeezing the Back(Lats) in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.

This are the 5 best Lats ( Back ) Workout to Build your lats Quicker

Full Week GYM Workout Plan

Workouts

rajatrrpalankar

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February 17, 2018

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full week workout plan

Every Muscle in Our body need certain amount of Rest time. Therefore in this Blog we will Give FULL WEEK WORKOUT SCHEDULE PLAN

This Schedule is for the People who have completed full body workout for atleast 20 day of joining the gym.

If you are Beginner then you need to complete the schedule of full body workout so that you body get stable and get strong to left heavy

So here is the best full week workout schedule made by use for you.

List on Workouts

There are many number of workout Here will List of Main of them

Chest —- 3 sets ( 12- 15 reps )

Chest Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Barbell Bench Press……
Flat Bench Dumbbell Press. …
Low-Incline Barbell Bench Press. …
Machine Decline Press. …
Seated Machine Chest Press. …
Incline Dumbbell Press. …
Dips For Chest. …
Incline Bench Cable Fly

Triceps —– 3 sets ( 12- 15 reps )

Triceps Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Close-Grip Barbell Bench Press
Dip Machine
Seated Dumbbell Press
V-Bar Pulldown
EZ-Bar Skullcrusher
Close-Grip Barbell Bench Press
Triceps Pushdown – Rope Attachment

Lats

Lats ( Back ) Workout total of 3 sets with makeup with 15 to 20 reps of each workout listed below…

Straight-Arm Pulldown
Seated Cable Rows
Underhand Cable Pulldowns
Reverse Grip Bent-Over Rows
Close-Grip Front Lat Pulldown
Bent Over Two-Arm Long Bar Row
Lying T-Bar Row

Biceps —– 3 sets ( 8- 12 reps )

Biceps Workout total of 3 sets with makeup with 8 to 12 reps each workout listed below

Standing Concentration Dumbell Curl
EZ- bar curl
Wide Grip Standing BarBell Curl
Dumbell Curl
Hammer Curl
OverHead Cable Curl

Shoulder —– 3 sets ( 8 – 10 reps )

Shoulder Workout total of 3 sets with makeup with 8 to 10 reps each workout listed below

Front Cable Raise
Seated Barbell Military Press
Dumbbell Shoulder Press
Upright Barbell Row
Seated Bent-Over Rear Delt Raise
Side Lateral Raise
Standing Front Barbell Raise Over Head

Legs —— 3 sets ( 20 – 25 reps )

Legs Workout total of 3 sets with makeup with 20 to 25 reps each workout listed below

Barbell Squat
Dumbbell Lunges
Leg Press
Lying Leg Curls
Standing Calf Raises
Hack Squat

Abdominal abs —- 3 sets ( 12- 15 reps ) or ..

Abs Workout total of 3 sets with makeup with 12 to 15 reps or Hold you body at plank position for 30 to 60 seconds of each workout listed below

Plank Up
Plank With T Rotation
Swiss Ball Crunch
Bicycle Kicks
V-Hold
Knee-Up With Stability Ball
Mountain Climber

How To boost testosterone Naturally | 5 Easy Ways

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rajatrrpalankar

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February 11, 2018

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Boost testosterone Naturally | 5 Easy Ways

Before We start With 5 Tips , Let’s Know What actually Testosterone is ?

Testosterone is a Male Hormone , Which is the main reason why athletics can maintain there Muscular Body , Good Sex Drive & Healthy Fit Life. Testosterone as the most important male hormone , Women also Produce Testosterone , but at Very lower level then that of Men .

Low Testosterone

Reduce Sex Drive
Male have boobs
lowerd sperm count
lose of muscle mass
lose of hair
feeling in depression
less energy

High Testosterone

Increase Sex Drive
Healthy sperm count
Build more muscle mass
Health hair
Be Active
Be Fit

Let’s Start With 5 Ways to Boost testosterone

Proper Maintainance of Diet Plan.
Regular Exercise.
Quality Sleep.
lose some Fat Percentage.
Be away from Drugs.

1. Diet Plans

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best and Boost your Testosterone Level to High .

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Your nutritional regimen can also influence testosterone after it’s produced. Testosterone travels in the blood to muscle cells and other tissues either as free (or active) testosterone or bound to a carrier protein.

Some nutritution you should consume to boost testosterone

Consume Lots of Daily Health Food Which Contain the following :

Calories
Carbohydrates
Proteins
Fat’s ( Healthy UnSaturated Fat’s)
Workout Shakes
Green Vegetables

6 Week Diet ( To Boost Testosterone )

We recommend trying The Testosterone Diet for six weeks, then switching to more standard bodybuilding fare. While this plan is relatively healthy, you don’t want to avoid low-glycemic, unrefined carbs and polyunsaturated fats for too long; they offer too many health benefits to shun for an extended period.

2. Regular Exercises

exercise to boost Testosterone

Only Diet plan is not Enough to Increase Testosterone , even regular Exercise is very very Improtant Here are some Exercise.

6 Exercise to Increase Testosterone

Sprint
Lift
Rest strategically
Practice forced reps
Don’t skip leg day
Branch out from cardio.

3. Quality Sleep

sleeping bodybuilder boost testostorane

Few Extra hours of sleep Can Double Your Testosterone. Here we are talking about Quality Sleep not Quantity Sleep.

Human being need more then 8 to 10 hours of sleep daily , make sure when you sleep no one disturb you when your are in asleep .

Supplement with Ashwagandha, as several studies have found that it positively influences sleep quality, which is likely due to the fact that it lowers the stress hormone cortisol (it’s also a potent testosterone booster).

4. Lose some Fat’s Percentage

More fat percentage is symptoms of Low Testosterone

Stop Consuming junk Food that contain high amount of saturated fat’s as if will increase body fat’s

So make sure you follow proper diet as said above in diet plan list .

5. Be away from Drugs.

Stay away from Drugs likes Smoking, alcohol’s , weeds .

If some you are addicted to any of this then please stop making use of this drugs as it destory you body from inside.

To QUIT Drugs follow this

GET HEALTHY
WATCH MOTIVATIONAL VIDEOS
LOOK AT OTHERS WHO HAVE LOST THINGS
GET A PET
START DOING VOLUNTEER WORK
READING MORE AND LEARNING
START DOING MORE OUTDOORS
RELYING ON YOURSELF
DROP THE LOSERS AND SURROUND YOURSELF WITH POSITIVE PEOPLE
SEEK PROFESSIONAL HELP

Diet plan to gain weight, Full Day diet | Meal 02

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rajatrrpalankar

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February 4, 2018

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Diet plan to gain weight, Full Day diet | Meal 02

We have said in our previous Diet Plan to GAIN WEIGHT | Meal 01

If you want to gain weight, then it is very important that you do it right.

Soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most Important to Gain Weight is to consume more amount of Calories then that your need.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

At Gym Workout Lift Heavy Weights and Improve Your Strength.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

There are some people or student in the world who can maintain a proper diet plan to gain some weight, They might have many other problems as they say in Hostal, they might not consume food and can be skinny guys.

So Let’s Begin with a diet plan to gain weight “Meal_2”

Diet Meal 1 to weight gain for the student to build body.

3 Eggs.
Brown Rice.

Eggs: Eggs must be included in the diet plan to gain weight

Eggs Will Also help you in gaining weight as it contains a good amount of Calories and protein so always add some amount of eggs in diet plan to gain weight.

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.

How to Cook Eggs

You can either cook egg as boiled or fried

Boiled

Fill a small saucepan three-quarters full with water and bring to a boil.
Using a spoon, gently slide in the egg and set your timer.
Keep an eye on the water while the egg cooks, and try to maintain a soft boil.
When the timer goes off, remove the egg to an ice water bath for one minute to stop the cooking.
Crack, peel, and enjoy.

Fried

Heat olive oil in a small, non-stick pan over medium heat.
Crack the egg directly into the pan and season generously with salt and pepper.
Continue cooking the egg over medium heat for about three minutes, or until the white is set and slightly crispy around the edges, but the yolk is still quite runny.

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

Brown rice a good source of calories with high nutrition help to gain weight.

Brown rice and white rice have similar amounts of calories and carbohydrates, so always add some amount of eggs in diet plan to gain weight. 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.

How to Cook brown rice

The amount of water recommended for cooking long- and medium-grain brown rice varies depending on the source, from as little as 1½ parts water to as much as 3 parts water per 1 part rice. I’ve always preferred 2 1/2 parts water to 1 part rice. For example, 2 1/2 cups water to 1 cup rice.

Remember to rinse the rice well before cooking. Combine in a medium saucepan with the water. Bring to a slow boil, then lower the heat, Cover (leave lid ajar) and simmer for 30 minutes, or until the water is absorbed. If the rice isn’t tender to your liking at this point, add 1/2 cup additional water and continue to simmer until it’s absorbed.

Nutrition available per 100gm

Calories 111

Total fat 0.9g

Cholesterol 0 mg

Sodium 5mg

Potassium 43mg

total carbohydrate 23g

protein 2.6g

The above Meal 2 diets food is for weight gaining faster, we will soon write a blog on meal_2 to gain weight.

Therefore eggs and brown rice will be your meal 2 diet plan to gain weight rapidly, this diet plan helps people who are very thin, it will help then in gaining some muscles mass to gain weight

Cheap Full Day Diet Plan to GAIN WEIGHT | Meal 01 – bodybuilding tips

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rajatrrpalankar

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January 26, 2018

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Cheap Full Day Diet Plan to GAIN WEIGHT | Meal 01 – bodybuilding tips

How To Gain Weight? The healthy way .

If you want to gain weight, then it is very important that you do it right.

Soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most Important to Gain Weight is to consume more amount of Calories then that you needs.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

At Gym Workout Lift Heavy Weights and Improve Your Strength.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

There are some people or student in the world who can maintain proper diet plan to gain some weight, They might have many other problem as they say in Hostal , they might not consume food and can be skiney guys.

So Let’s Begin with “Meal_1”

Diet Meal 1 to weight gain for student to build body.

2 potatos.
2 banana.
1 packet of yogurt(Curd).

Potatos :

Bodybuilders require a large number of calories throughout the day to promote muscle development while supporting the large body size. Thus potato best as it contain high amount of Carbs and Calories.One potato provides 77- 110 calories, and one potato provides 16 – 26 g of total carbohydrates. and some other nutrition value given below.

Nutritional Value of Potato to gain weight. Per 100 gm

Calories : 77 g

Total Fat : 0.1 g

Sodium : 6 mg

Potassium : 421 mg

Total Carbohydrate : 17 gm

Fiber : 2.2 g

Protein : 2 g

vitamin C : 32%

vitamin B-6 : 15%

iron : 4%

Calcium : 1%

Magnesium : 5 %

Banana :

By eating a banana at breakfast, you help to top up your glycogen levels, putting a stop to muscle breakdown.

One large banana contains around 121 calories. Bananas are easy to eat and can also be blended into smoothies and shakes. They also provide more calories than many other fruits making them a better choice for building muscle.

and some other nutrition value given below.

Nutritional Value of Banana to gain weight. Per 100 gm

Calories : 90 g

Total Fat : 0.3 g

Sodium : 1 mg

Potassium : 358 mg

Total Carbohydrate : 24 gm

Fiber : 2.6 g

Protein : 1.2 g

vitamin C : 14%

vitamin B-6 : 20%

iron : 1%

Calcium : 1%

Magnesium : 6 %

yogurt(Curd):

Along with milk, eggs, and other dairy products, I love them. Just recently though studies have shown that yogurt contains active cultures (bacteria) that help keep your colon and intestinal track extremely healthy.yogurt is a rich source of calcium – a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

Nutritional Value of Yogurt (curds) to gain weight. Per 100 gm

Calories : 60 g

Total Fat : 0.4 g

Sodium : 36 mg

Potassium : 141 mg

Total Carbohydrate : 18 gm

Fiber : 0 g

Protein : 10 g

vitamin C : 0 %

vitamin B-6 : 5%

Calcium : 2%

Magnesium : 2 %

The above Meal 1 diets food is for weight gaining faster, we will soon write a blog on meal_2 to gain weight.

No Gym Full Body Workout ( exercises ) at Home

Workouts

rajatrrpalankar

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January 21, 2018

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No Gym Full Body Workout ( exercises ) at Home

“No Gym Full Body Workout ( exercises ) at Home”

In this blog we will know the types of exercise we can do at home without any heavy weight but only by own BODY WEIGHT, This Exercise are for Those who don’t get time from the Busy Schedule to spend some time at gym.

Here are some 7 main full body workout

Pushups

A Pushups is a basic where we dont need any heavy gym equipment. All we have to do pushup is by our own body weight. A Basic Push-up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

How to do ?

Your hands should be slightly wider than your shoulders. This works both your arms and your chest. This Regular pushups is best for Beginner who have problem in Lefting His Body Weight. Therefore Regular Pushups is Effective in Chest, Biceps ,Shoulder workout .

Diamond Pushups

How to do ?

Put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up. The Diamond Pushup is Very Effective on you Triceps to build bulk body, normally Diamond pushups is very hard for beginner but slow as you arm get stronger you can easily do this pushups.

Lower Back Extension

How to do ?

Lie on your front body, progress the move by lying on your stomach with your arms at your sides and lifting your head, torso and legs off the floor.

Having a Ball ?

Your next step is to progress to stability ball back extensions. These are performed in exactly the same way as the more challenging version of the floor back extensions, but you lie with your stomach and thighs on a stability ball. The added element of balance means your lower back has to work harder not only to perform the extension movement, but to stabilize you as well.

Leg Raises

Leg lifts are some of the best exercises you can do to work out your abs and your legs.

How to do ?

Lie flat on your back with your legs stretched out in front of you.

you can make use of yoga mat / exercise mat to lie on floor, If you experience occasional back pain, you can place your hands under the arch of your back, just above your hips. now Bend your knees and raise your legs slowly .

Be sure to contract your abdominals to push your lower back into the floor; there should not be any gap between them. This helps you target the abdominal muscles while protecting your spine.

now Slowly lower your legs.

Mountain Climbers

How to Do ?

Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.
Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.

Squats

How to do ?

Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
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.
Keep your body tight, and push through your heels to bring yourself back to the starting position.

Burpees

Burpees is a combination of pushups and jump at once means here you all have to do is 1 pushups and 1 jump at speed rate.

How to do ?

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
Jump your feet back so that they land just outside of your hands.
Reach your arms over head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.

This are some 7 best exercise that you can do when you have missed you gym workout due to hard business schedule or any other reason, repeat above exercise in a set of 2 or 3 , with 2 to 3 minute break after each exercise, hope this exercise help you thank you .