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5 Types of Biceps workout for Big Biceps




In This Blog We will see Types of Biceps workout  to make you  Biceps bigger. Below are the top Types of Biceps workout for Big Biceps

In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.



How to do ?

  1.  lie back on an incline bench(as shown in pic )  and Hold 2  dumbbell in each hand.
  2. The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position(as shown in pic 1 ).
  3. Now Left the dumble weight upwords by pressing you biceps ,left it at your shoulder level.
  4. The end of the movement should look similar to a double biceps pose.
  5. start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  6. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 10 ,  8 , 8




How to Do ?

  1. Sitting on a bench , keep your legs as shown in picture.
  2. keep you working hand on you legs , Hold a weight dumbbell with working hand at some position.
  3. Now Slowly Left you hand upwords to make preasure on you biceps.
  4. then slowly bring hand down.
  5. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10




How to Do ?

  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. Now you are in start position.
  2. Focus on only moving your forearms.
  3. Now raise the weight until your biceps  and the bar is at shoulder level. Then Hold the top contracted position for a few  moment and squeeze the biceps slowly.
  4. Now slowly being the bar back to start position.
  5. Hold the top contracted position for a moment and squeeze the biceps.

No of Sets : 3

No of Rep : 10 , 8 , 8




How to Do ?

  1. To begin,  Note: Make sure that the amount of weight selected is the same on both the side.
  2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
  3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
  4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
  5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
  6. Repeat for the recommended amount of repetitions prescribed in your program.

No of Sets : 3

No of Rep : 10 , 10 , 8




How to Do?

  1. Hold both ends of a rope attached to the low pulley of a cable machine.
  2. Press your elbows into your sides with your palms facing each other. and keep knees slightly bent.
  3. Keeping your arms stable throughout the move, curl, the rope toward your shoulders.
  4. Pause, and reverse the movement to return to the starting position.
  5. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10


This are the 5 Types of Biceps workout for Big Biceps,

More Biceps exercise  we will update you in next post.

Best practice to warm up before workout


What are the Best practice to warm up before Workout ?

1. Loosen up.

streaching exercise

Best practice to warm up before Workout  . Warm your joints, muscles, and prep your body for exercise with mobility movements. If you’ve got one, now is also a great time for foam rolling. Start by rolling your back, then hit every section of the legs, glutes, and hip flexors. stretching exercise will make you body part worm and keep you free from injury during heavy weight lefting.

2. Get your heart pumping.

Get your heart pumping.

Training your heart is also very important for health life style . Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance.

3. Do some dynamic stretches.

Stretch your warm muscles, but don’t hold it. Remember: Static stretching during a warm-up can actually hinder your performance. Instead, do dynamic stretching, which involves continuously moving through a range of motion. For instance, you can make big arm circles in both directions, kick your legs forward, or simply touch your toes and then reach for the sky. The key is to not hold in any position.



Lets Begin with type you worm-up exercises before workout.

Here are some  Dynamic Warm-Up exercise

  1. 2-3 minutes of jump rope.
  2. 50 jumping jacks. 
  3. 20 body weight squats.
  4. 5 lunges. 
  5. 10 forward leg swings.
  6. 10 side leg swings.
  7. 10-20 push ups.

1.) 2-3 minutes of jump rope. :

In rope jump all you have to do is that buy a Jump rope called (skipping), it has 2 end . Hold Each end by left and right hand, keep the center of rope back of your legs as shown in the picture.


now all you have to do is rotate the rope above your head  and  Jump with both feet.  repeat it continously for  2 – 3 minute.

2.) 50 Jumping jack :   

Jumping jacks are a sweet remembrance of our childhood. This fun whole body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups. The rigorous calisthenic moves help improve your stamina, are a great exercise for the cardiovascular system, and relieve stress. In this article, we will discuss the benefits of doing jumping jacks, how to do them properly, and variations.

 Jumping-Jacks worm up

3.) 20 body weight squats. : 

  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

4.)  5 lunges.  

  • Keep your upper body straight, with your shoulders back and relaxed and chin up. (pick a point to stare at in front of you so you don’t keep looking down).
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.


5.) 10 forward leg swings.

  • Keep your upper Body straight.
  • Move your legs up-words as show in picture.
  • repeat this exercise with both you legs .

6.) 10 side leg swings.

  • Keep you upper body  straight.
  • Hold you up to the wall with both your hand.
  • now just you left leg on the side. do this with your right leg
  • repeat it for 10 times each legs

7.) 10-20 push ups.   all about pushups we have introduces in our Blog post READ NOW


How to do Pullups For Beginners


How to do Pullups For Beginners !

The pullup is one of the most important exercises that a newcomer to fitness can do, but its also the most difficult and many of you cant do a single pullup. Before Your Start  If you are Unable to go Even a 1 or 2 pullups it means That your BODY FAT persentage is High , so you have loss some fat and Weight. Losing fat is done by Consuming 90% nutrition and 10% cardio. 

In this Blog We will guide you 2 main pullups exercise for  beginners namely :

  1. Dead hang exercise
  2. Walk the Plank


1. “Dead hang” exercise

A “set” of dead hang “reps” just means hanging from the bar for 20-30 seconds or as long as you can. So with dead hangs your lat workout might be to do 10 sets of dead hang, each for 30 seconds. “Dead hang” is also a bad name because the word “hang” indicates being relaxed but you are anything BUT relaxed with the dead hang. You do NOT relax and let your weight attempt to pull your shoulders out of their sockets, you resist! You want to keep the shoulders in the packed position, that is, with the shoulders down and the chest thrust outward.

How to do the dead hang:

  1. Use a chair o under your pullup bar so that you can just reach the bar with a wide grip.
  2. Put your shoulders in the packed position and hold it there for the entire ‘set’.
  3. Grab the bar with your palms facing away from you.
  4. With your feet still on the chair/stool, start the first 1  of the pullup making sure your elbows move outward to the side parallel to the pullup bar rather than forward
  5. Now keep your upper body motionless in this position as you bend your knees until your feet are not on the chair/stool any longer
  6. HOLD this, hold, hold, hold.  Fight it. Keep the shoulders in the packed position.  If you find your shoulders up beside your ears that means you are not yet strong enough to do the dead hang.  In that case assist with your feet for the duration of the set.
  7. picture

dead hang pullups beginners

This ” Dead Hang ” Exercise will Help beginner to  strengthen you shoulder,lats,arms to train you in pullups.


2. ” Walk the Plank “

The first exercise you will do to build up your pullup strength is an exercise I have named “Walk the Plank”. This is name so because  we hold tight a pullup bar and climb though the chair and hold the bar  and come down slowly  in standing plank position.

How to do Walking the plank : 

1. Put a chair under your pullup bar that’s tall enough so it puts your eyes at bar level, as shown in the picture below.


2. Grab the bar with an underhand grip (palms facing you) shoulder width apart.

3. Tense your muscles and step off the chair (walk the plank!).

4. Lower yourself as slowly as you can.  If you find yourself plummeting like a rock then you are not yet strong enough to do walk the planks so start with “dead hangs”.


5. Step back up onto the chair and do it again, repeat a total of 8 times.





How to do the Perfect Push Up- A Step by Step Guide


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

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

Learning Push-Up Basics

Assume a face-down  position on the floor. Keep your feet together. Your weight should be on your chest.  (as shown in the photo below .

pushups how to

  • Position hands palms-down on the floor, Apart from width of your shoulder . They should be about next to your shoulders, with your elbows pointed towards your toes.
  • you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push up grips, (they look like handles you put on the floor).

Raise yourself using your arms. 

  • At this point, your weight should be supported by your hands and the balls of your feet.
  • Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging.
  • This position is called a “plank,” which is used for other various exercises. This is the beginning and the end position of a single push up.

The type of push up that works best for you.   There are 3 Typed of Pushups Workout  namely

  1. Regular
  2. Diamond
  3. Wide-arm 

Will Discuss in brief about each Perfect pushups

  1. Regular : 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 . Reguler Push-Ups
  2. Diamond :  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.Diamond Pushups
  3. Wide-arm : Place your hands a good way’s out from your shoulders. This version mostly works the chest and requires less strength in the arms. This Wider arm pushups also help in back workout(lats workout). wide-press-up

This are this tips for Pushups  Workout. Hope  it Help you  

How to lose weight ? 10 Simple Habits to Lose Weight Naturally


How to lose weight ?10 Simple Habits to Lose Weight Naturally

Weight lose doesnt have to be stressfull or complicated, all you have to do is build simple habit to see the weight come off.

Here are 10 weight lose tips to achieve your dream body in no time.

10. Make Use of Blue Colors 

One recent study has shown that the color blue decreases appetile, so try some changes like  decorating your room with blue,blue napkin,blue plates,blue glass. This tricks is called psychology of colors and same color actually stimulate your appleties. Blue will do opposite for you.

blue room

9. Be More Optimistic

Every positive thought matters. The idea is to focus only on good thought,and repeat your goals as if they were your mantra. for example : – ” I LOST HALF A POUND!” That’s great “Slowly but surely!” , I CAN EAT ONLY THE PORTION I TOOK” ,” I CAN SAY NO TO DESSERT”

Such optimistic Phrases will help you achieve your goal very fast.

8. Only 30 minutes of exercising is Enough

A healthy diet plan does help you lose weight,but it’s critical to combine good nutrition with some physical exercise.

Even low-risk activities such as walking will be beneficial.

Good news ! Researches at the university of Copenhagen,Denmark have found : that Exercersing for 30 minutes per day helps you lose 25% of more weight than going for a full 1 hour.

7. Eat Slowly and Eat alone.

In this fast- paced World,fast Eating has become a bad habit. Ironically enough, it reduces the feeling of sotiety and leading to overeating.

When your brain register that your stomock is full, you’ve allready eaten much more that your body needs. When you are eating out always choose the smallest portion, take you time to read menu.

Even if it a place where they sell hand burger and other unhealthy food,choose the smallest portion Eg : light salad.

6. Avoid Eating in front of your computer or TV

Food Ads, Especially junk food adsm increase our appetile and make  us over eat, also when we eat in front of computer or tv, we don’t pay proper attention to our food.

therefore, we are now aware of how much we’ve eaten. Instead you try to eat in front of mirror, That eatinf while lookig at yourself in the mirror reduce the amount of food you eat to one-third.

fat eating


5. Don’t stay in heat room

According to research publisher in the journal obesity reviews, There is link between reduced exposure to seasonal cold and increase in obesity in th UK,US,and other developed countries.

When we’re exposed to cold, our skeletal muscle contract to generate heat, i.e Burning extra calories in the process, this process will burn you body fats.

4. Reading Food Nutritional Labels

The Nutritional fact food Label can be very usefull in helping you make healthy choices and lose weight.

The people who read food label on regular basic are more likely to lose weight.

3. Eat more Yogurt and Nuts

According to Research conducted at Harvard School of Public Health , Eating yogurt and nuts is more effective in long run for weight Lose then eating fruits and vegetables.

People who eat nuts on daily base are 25% less likely to have wider waistline.

You’re Probably thinking , ‘ that’s crazy ! ‘ All kinds of nuts are full of fat and calories , dietory fiber and Healthy monoUnsaturated and polyUnsaturated fatty acids.

2. Add some Hot Peppers and Spices to your Diet

Consuming chillies and other hot peppers also helps to make the pounds fly of sinse they accelerate your “Metabolism” . Also Cayena pepper reduces appetile and burn calories faster , according to research from purdue University.

1. Drink Plenty of water

You Should Stay Well Hydrated every day , make it a habit of drinking a glass of water every hour,and make habit of drinking water early in the morning on an empty stomack and a glass of water before going to sleep. This Trick keep your body hydrated generate satiety ,and speed up your metabolism. all of which help you in losing some weight.

drinking water



Nutritional Value from Chicken

Nutritional Value from Chicken

Chicken is a type of poultry that is high in protein and, when eaten without the skin, quite lean. Chicken is rich in many vitamins and minerals essential for human health,Skinless white meat chicken breast is the lowest in fat and calories, and is a good food choice for dieters as well as bodybuilders and everyone in-between.


Like beef, fish and other types of poultry, chicken is high in protein. Each ounce(28gm) of meat provides 7g protein. A typical portion is about 4 ounces or the size of a deck of cards and provides 28g protein. Also, like all animal protein foods and soy products, chicken is a complete protein food, meaning it contains all nine essential amino acids. Protein has many functions in the human body, including building body tissues and muscles.

Carbohydrates, Calories and Fat

Chicken is a carbohydrate-free food. According to Nutrition Data, skinless chicken breast provides the least amount of calories and fat, about 143 calories, 3g total fat and 1g saturated fat for half of a large boneless, skinless breast, or a 95g serving.


Chicken is a rich source of two B vitamins: niacin or vitamin B3 and vitamin B6. A 4-ounce portion meets 40 and 16 percent respectively of the recommended daily value, or DV. The most important function of niacin is in helping to release energy from carbohydrates. It also aids in the formation of red blood cells. The best food source of vitamin B6 is poultry. This nutrient performs the same functions as niacin but is also important for protein metabolism, is necessary for proper immune system function and helps produce certain neurotransmitters, or brain chemicals.


A 4-ounce portion of chicken is also rich in two minerals, phosphorus and selenium, meeting 16 and 30 percent of the DV for each, respectively. Phosphorus is essential for healthy, strong bones and teeth and is a part of all cell membranes in the human body. This mineral also helps activate the B vitamins. Selenium is important for immune system function and aids in regulating the thyroid hormone.

In brief Nutritional fact of Chicken

Nutritional value per 100 g (3.5 oz)

Energy                                                                  219 kcal

Carbohydrates                                                    0 gm

Fat                                                                         12.56 gm

Saturated                                                             3.5 gm

Monounsaturated                                              4.9 gm

Polyunsaturated                                                 2.7 gm

Protein                                                                 24 gm

Isoleucine                                                            1.2 gm

Leucine                                                                1.7 gm

Lysine                                                                   2.1 gm

Iron                                                                       1.9 mg

Sodium                                                                 67 mg

Nutritional value in soybean

Nutritional value in soybean

Soybean is best for nutritional diet as it contain more number of high protein. Each 100gm (1 cup) of soybean contain about 25 – 31 gm of protein persent in it, which is best source of high protein vegetarian bodybuilders, who cannot consume meat or fish. Soybeans are considered by many agencies, including the US Food and Drug Administration, to be a source of complete protein.A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body.For this reason, soy is considered to be a great source of protein for vegetarians

Soy contains compounds called phytoestrogens, which is basically a version of  Female sex  hormone “ESTROGEN”  ,  but – Dont worry about  Soybean phytoestrigens , those phytoestrogens do not act like estrogen in the male body. daily consuming about 100 gm of soybean does not increase ESTROGEN ,There’s ample evidence that soy doesn’t reduce Testosterone Levels or ruin muscle mass.


One cup of edamame (boiled soybeans) contains 298 calories, 29 grams of protein, 17 grams of carbs and 15 grams of fat. One scoop of soy protein powder contains 120 calories, 25 grams of protein, 1 gram of carbs and 1.5 grams of fat.

the brief information

Nutrition Facts

Calories                                                              446

Total Fat                                                            20 g

Saturated fat                       2.9 g

Polyunsaturated fat           11 g

Monounsaturated fat         4.4 g

Cholesterol                                                        0 mg

Sodium                                                               2 mg

Potassium                                                          1,797 mg

Total Carbohydrate                                          30 g

Dietary fiber                     9 g

Sugar                                   7 g

Protein                                                                36 g

Calcium                                          27%

Iron                                                 87%

Magnesium                                    70%

Vitamin C                                       10%

Vitamin B-6                                   20%

For so many reasons soy is a great addition to every woman’s diet. Soy can increase heart health, lower cancer risk, increase bone health, and alleviate countless menopausal symptoms. Soy protein contains less fat, no cholesterol and ten times as much fiber as animal protein. It is also much easier on your stomach making it a fantastic alternative to animal proteins and dairy products. All in all it seems soy is pure joy.

nutritional value in soybean



Adding soy protein powder/  Boiled Soybean  to both pre- and post-workout shakes is an excellent way to use soy’s plentiful antioxidants to improve recovery from exercise. Add it in a 1:1 ratio with whey.


It’s not just good for antioxidants. Soy boosts nitricoxide levels, which increases blood flow to muscles and growth-hormone levels. Blood Flow will Increase by consuming Soybean after post-workout ,that will help your muscles tissues to grow quickly.


Hope this information on Soybeans  Nutrition Help you to pain your proper diet plan.



What is Creatine ? How to use Creatine ? will it help in building muscles


What is Creatine? how to use creatine?

Creatine is one of the most popular sports supplements on the market. It gives you the majority of energy for short-term, maximum exercise such as sprinting a 100m or lifting weights. But, creatine is also one of the most misunderstood sports supplements.

Creatine is naturally produced in your body from amino acids – the building blocks of protein.

It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain an appreciable amount of creatine.

This makes supplementing with creatine an inexpensive and efficient way to increase creatine intake.


How Does Creatine Work?

Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your body’s main source of energy. When creatine stores in your muscles are depleted, the production of ATP comes to a screeching halt and your energy is dramatically decreased. Supplementing with creatine increases the available fuel to power ATP, which can increase muscle strength, size and power output.

Who Can Benefit?

Supplementing with creatine is not just for bodybuilders; several types of athletes can benefit like sprinters, swimmers, and soccer players. Creatine supplementation also can help increase your strengthpower, and muscle size making it useful for sports like football and hockey. But, creatine supplementation isn’t effective for exercise and events lasting more than 90 seconds, for example long-distance running.

creatine formula



how to use creatine? When to Take Creatine?

Creatine is supplemented through one of two ways.

The first way is called ‘loading.’ The loading phase requires taking 20 g of creatine in split doses for 5-7 days. Following the loading phase, 3-5 g of creative is supplemented daily. This is called the maintenance phase.

The idea of loading creatine is to saturate the muscle cells with creatine resulting in faster results. Supplementing with 3-5 g, without the loading phase, is the other method. Choosing this route will get you the same results as loading, but it will take you longer to experience the full benefits of creatine.

According to one study, taking creatine after your workout is best.

For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 g of creatime before their workout while the other group took 5 g after their workout. For 4 weeks, the men trained 5 days a week and kept their protein intake similar.

creatine- powder


Note: When you are intake creatine product minimum 3 letter of water is very important



What is BCAA ? What are 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


(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.

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