The immune system is a complex network of cells and proteins which protect the body from infection. The immune system keeps a record of every germ (microbe) it has ever overcome, so that it can easily identify and kill the microbe if it re-enters the body.
1.Get Enough Sleep
It’s clear that getting 7 hours of sleep per night (for adults) is beneficial to your overall health.
2.Reduce your Sugar Intake
Try eating more fruits and vegetables instead — these are rich in healthy nutrients such as vitamins C and E, plus beta-carotene and zinc. Look for colorful fruits and veggies, such as berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes and carrots.
Look for foods such as fresh garlic, as well as fruits and veggies— this can help fight viruses and bacteria.
Ordinary, moderate exercise can enable the insusceptible framework to battle disease—even straightforward exercise like a 30-minute day by day walk. An absence of ordinary exercise will make you bound to get a cold, while keeping up physical movement can support the body’s vibe acceptable synthetic substances and help improve your rest quality. Both these variables can improve resistant capacity.
5 day split workout for men to gain muscle massss
4.Find a way to Reduce Stress
*Learn to meditate
*Slow down daily life where possible
*Connect more with others
*Work out to help blow off steam
fidget spinner to Relieve Stress
5.Laugh More
Keep Laughing very often as much as possible because it’s good fo your health, Being Lauging will lower you stress level in you harmones while boosting white blood cells to fight infection.
laugh more
6.Avoid Isolation
Solid connections and informal communities can be straightforwardly useful to wellbeing and the safe framework. Individuals who feel associated with companions have a more grounded insusceptibility than the individuals who feel alone, according to contemplates.
7.Dont Skip Hand Washing
Washing the hands is something numerous individuals don’t do quite well, yet it tends to be an extraordinary method for diminishing disease and helping the resistant framework. At the point when it is beyond the realm of imagination to expect to wash your hands, utilize a hand sanitizer.
hand wash
8.Consume Probiotics
In some cases, microorganism within the gut will have an effect on the immune system’s ability to fight infection. feeding foods with active cultures, or perhaps trying to a probiotic supplement, will defend against sure inflammatory conditions like these.
Hi Guys welcome to Your gym guides, In this Article check how can we get a perfect calves muscles.
How do I get perfect shape calves muscles?
Many people out there ask me about How can I build my calves fast? or How can i get perfect shaped calves muscles that too fast,
All i want to say is that with ego in mind to get best calves muscles that too faster will result you into losing those muscles.
Ego will led to SMALL CALVES
ego in mind to build best calves muscles will led you with smaller calves because when you train you calves muscles all you focus will be in showing ego to other guys at the gym.
As said in the below image SMALL CALVES is not in your Genetics but actually it’s in your EGO.
if you are using heavy weight without any control on your calf exercises, your achilies tendon reflexer will take over and your calves muscles will not be worked.
My Recommendation to train your calves muscle properly
Keep focused on your calves muscles instead of keeping focus on fast building calves.
Go slow, i means to say keep some tension to you legs muscles while exercise your legs muscles, hold the top position and down position while training your calf muscles.
Grab lighter weight instead of heavy weight, heavy weight will not work until you learn how to keep focus on particular muscles point.
Here are some calf muscles exercises that you need to check now
A regular diet is a healthy meal plan that includes a variety of healthy foods from all the food groups. Eating healthy can help you lose weight and have more energy.
It can also improve your mood and reduce your risk of disease.
Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Dieting doesn’t need to be difficult. numerous peoplecheck out creating a wise and effective eating plan but don’t want to travel through with it. does one end up counting calories, eating only half the day or trying to minimise your portions of good nutrient food?
Whatever you select and whatever your goals, here are some fundamental principles to follow for a healthy eating plan. Once you incorporate these rules, it’ll be easy for your specific needs.
Below are eight principles when approaching food and nutritional needs. now’s the time to find out the realities of diet planning.
Every one should include protein in there diet plan, all you need to do is check you eating habits and compare it with you eating habit for better nutrient diet food.
Are you eating real protein? Do you take too many protein supplements? Have you spaced enough protein out throughout the day? Do you get enough amounts of protein?
All these questions are valid and make sense when you analyse them correctly.
Requirement: Take in a daily count of one gram per pound of body weight to get started. Make sure that the majority of your protein is coming from whole foods.
Many people out their believe that reducing fat from their diet is the best way to lose some Body fat.
people also beleive that eating less fat food will turn them in less body fat percentage, This is not the case, The Positive of fat an how it can helo you during you gym workout
How to remove excess fat from the body
Requirement: Benefits including hormone regulation, energy production and inducing satiety, healthy fats such as avocado, olive oil, nut butters and mixed nuts will help you achieve your goals. Since one gram of fat contains over twice the calories of protein you need to keep your intake in moderation. Try and aim for 0.5 to 0.8 grams per pound of body weight.
3: ADD CARBS IN YOUR DIET
Carbohydrate food are always consumed a lot and people also Enjoy Carbs Food. The Carbs rich food gives you long time enetgy,nutrient and you feel full all day long.
Keep some gap between your diet plan, i recommend atleast 2 hours of gap after you eat some nutrients diet food so that your food get digested. Eat balanced, nutritious meals that are spaced throughout the day.
mix-dry-fruits carbs for muscle gains
Eat enough protein, carbs and fats that include all of your required daily nutrients. Do this without extreme measures or long periods of fasting or eating whatever you want.
5: EAT ENOUGH FOOD
Anyone trying to gain muscle will tell you that they eat a lot of food and can’t gain an ounce of weight. They act as though they are being cross examined when describing their journey to gain muscle.
Requirement: If gaining a muscular body weight is your goal then write down everything you eat for three days.
keep track of your fitness progress
Look at what you wrote and see if it was consistent.
If it looks like enough to accomplish your goal and that it includes all of the criteria listed above.
Hi Guys welcome to Your Gym Guides, In this Blog Post we gonna Discuss 5 ways that can improve pull ups for beginners.
Many people out there, When they Talk about upper Body workout, They usually Forget to Mention about pull ups.
It’s so important that people literally call it the upper body squat, which is by far the most effective upper back developing exercise.
Pull up is the only one exercises that can achieve the maximum possible neuromusclar activation when you perform pushup, where is we take any other exercise which don’t have the effect on your back. Pushup exercise will make your back stronger.
when you look at the numbers you will see that most people, men and women, can’t even do a single pull-up, since you can only do them if you’re strong.
1. Technique and Form Matter
When it comes for pull-up exercises Technique and Form matter a lot, you need to get the technique straignt in order to learn the pull up technique.
you should start from the dead hang, where you just need to hang in pullup bar where your shoulder are close to your ears and your arms are completly straight.
2. Resistance Bands
When i gym for my workout i see people simply trying to do pull-up but they are not able to do. usually many may not be able to do more than one rep, While this doesn’t mean that I’m saying that you should use any assisted pull-up machines, I am saying that you should get some resistance bands.
Resistance Bands are very useful for people who can’t even do a single pull ups, this band will lift the person little bit upwords. adding momentum to the upward movement of the pull-up.
3. Grip Variation
When it comes with pull-up exercises, all depends on how to hold your grip while you pull-up.
many people are not able to do even single pull-ups because there Pull-up grip is completly immbalanced.
Your back has a lot of muscles, and they are all differently activated. However, when you switch up your grip, you can activate as many of them as possible,
The pronated grip has your palms facing away from you, but you can also use a supinated grip to do chin-ups, which will have your palms facing towards you. When using a supinated grip, the area on your upper back which has been targeted will be changed and the intensity will also transfer on the biceps brachii
4. Functional Strength
Building your Fucntional Strength, if you want to be able to do pull-ups with more number of reps, that you need to learn to work harder, This mean that you are trying to become stronger then before.
I suggest you start with three to six seconds of descending and increase that time as you continue your workouts.
When you can do at least six eccentric pull-ups with decent control over your body, you should now be able to do a full pull-up by yourself!
5. Rep Range Variation
To build endurance, get some resistance bands and exercise with 10-15 reps per set. , you can achieve results and increase your rep numbers with incredible speed.
These 5 Tips on building pull-up power will sure help you to do more Reps in Pull-Ups, you just need to e consistency and you will be able to do the great Pull-Ups.
Blessing Awodibu is an Irish professional bodybuilder recognized for his massive physique and aesthetics.
Blessing is a very successful bodybuilder, as some people call him-winning 2 Arnold Classic Titles, along with 4 IFBB Overall Champion titles.
Blessing, however, wasn’t always a symbol of strength or success Growing up he was underweight.
Originally the gymwas only a hobby by which he hoped to gain some strength,height and size.
However after his dream of becoming an academic was shattered and he found out he couldn’t be part of a college that he wanted, Blessing turned to the most effective outlet that he had left – bodybuilding.
Blessing Awodibu winnings
Social Media, Has helped Blessing Awodibu a lot’s to reach out peoples he used to make people motivated towards fitness by making funny or comedy video in his facebook and instagram accounts, people are laugh at his funny bodybuilding videos and this people also download funny videos of blessing awodibu.
“Without social media, it’s nearly impossible to reach or communicate with these people.”
Athlete Statistics
Weight
Height
Age
Date of Birth
Nationality
Profession
235-245LB
(106-112kg)
5.10
(177cm)
28
Sep-20-1995
Irish
Professional BodyBuilder
and Personal Trainer
Accomplishments
Career Awards and Accomplishments
2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)
Mr. Blessing Awodibu Sayings to his First Winning
“My first international show, and PRO Qualifier was IFBB Diamond Cup in the Czech Republic in May 2017. Here I won the super heavy weight class and the Overall title, winning me the Pro card – I can’t describe that feeling of happiness but I did not stop there!
A week later I flew to Portugal where I competed at the IFBB Diamond Cup, Espinho. I also won the super heavy weight class and the Overall title, winning my second Pro Card – 3 Overall’s in 2 months – not too bad some might say!”
Blessing Awodabi Training
Blessing’s training regimen consists of two workouts per day. During each workout, he focuses on one muscle group with maximum intensity. He starts each workout with a warm-up set followed by 15 minutes of intense ab exercises.
He trains only once on Saturday, and takes Sundays off. In total, that’s 11 workouts per week for Blessing.
He sayings:
Cardio isn’t part of my regimen because I have an active lifestyle. Sleep is very important, but I don’t get much because of my work schedule.”
Blessing Awodibu’s Girlfriend Name?
Very sad to know that Blessing Awodibu is still single. He is not dating anyone currently.
I already told you i dont have any girl friends, don’t ask me again
Blessing Awodibu’s Workout Routine
Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure
one of the most important demanding situations for a lean muscle building regiment and to lose fats is to get enough protein within the weight loss program and best the best fat.
Sometimes the quantity of food wanted can depart a person feeling bloated and it may be bulky to consume all of the required food making the technique appreciably harder.
Prepare a healthy protein shake
It is straightforward a drink complete of protein, healthy nutrients, true fat and a pleasing flavor that helps to fulfill the daily necessities and substantially helps to build muscle. but, the right components are most important to ensure the protein shake does offer the important advantages. here’s a list of a number of the satisfactory components for a right protein shake.
How to Prepare an tasty and Healthy protein drink shake for Muscle Building
For including a creamier texture to the shake either Greek Yogurt or Cottage Cheese may be used.
They each have low sugar and excessive protein. avoid everyday yogurt as that has a much better sugar content material which is as cited above something to avoid.
Bananas and Berries are a tremendous addition to the shake.
banana as pre workout or post workout
Each provide a number of texture and taste to the shake making extra than only a drink one has to drink.
Past that the Bananas provide a lot of potassium which allows to construct muscle tissues, even as the berries are full of many one of a kind vitamins and antioxidants.
For the berries actually use a frozen bag of berries from a neighborhood supermarket to reduce the quantity of needless greater work.
To prep for the following workout add a few dry ground-up oats to the shake for the carbohydrate content material. they will work properly within the combination and no longer sincerely be major.
Natural Nut Butter-
A short way to feature a few healthy fats to the shake is through natural nut butters like peanut butter or almond butter.
However, avoid the cheap ones and move of the nut butters that handiest list ingredients like “peanuts” or “almonds“.
Keep away from whatever with “hydrogenated oils” in them, as those are the bad fats.
Dried Coconut-
For some variation in flavor and an additional strength raise dried coconut is an high-quality aspect. it’s miles very calorie dense as nicely.
Many People out there Skip their breakfast because their are late for their office or any other kind of work. keep in mind that food timing is very important for good health. your Eating time schedule should be perfect and on time to live a health life.
Following this simple habit of eating food on time can also help you inweight loss
it’s very important to know What you should eat before a workout to Fuels your body for your exercise—and So what you are eating eating after a workout will help you in muscles recovery.
Fuel to your body, Here i am not talking about any kind of pre-workout supplement but here i am taking about the real food that you should consume before and after workout to fuel you body for exercise.
Hi, Guys Welcome to your gym guides in this blog post learn how you can create your own egg protein powder at home.
So before beginning let’s now some Egg Nutrition value which i have took from google
Nutrition Value of Egg
Per 100gm of Eggs
Calories155
% Daily Value*
Total Fat11 g
16%
Saturated fat 3.3 g
16%
Polyunsaturated fat 1.4 g
Monounsaturated fat 4.1 g
Cholesterol373 mg
124%
Sodium124 mg
5%
Potassium126 mg
3%
Total Carbohydrate1.1 g
0%
Dietary fiber 0 g
0%
Sugar 1.1 g
Protein13 g
26%
Vitamin A
10%
Vitamin C
0%
Calcium
5%
Iron
6%
Vitamin D
21%
Vitamin B-6
5%
Cobalamin
18%
Magnesium
2%
HOW TO CREATE YOUR OWN EGG PROTEIN POWDER?
How to make egg protein powder supplement at home, this can save lot’s of money that you waste buying branded supplement
Egg-White-Protein-Powder-for-Muscle-Growth
In order to create an egg supplement, you have to go through a process.
First, isolate the egg whites from the yolks. Even though sometimes yolks are kept in, you will be better off separating the whites only. Pulverize them and dry the remaining material into a powder. So some time whites Eggs is also been called as egg albumen and they are primary ingredient of egg protein supplements.
When you read the word “albumen” on the contents, which means that more often than not, your supplement will have been purged from all the unnecessary fat by filtrating.
Afterwards, you will need to pasteurize the egg whites, but you will need to be fast and precise.
Pasteurization is a process that uses really high temperature to kill all of the microbes in the material, but it also makes sure that all of the protein is protected, So thus Eggs protein give a pure source pf protein, nutrition-packed in egg white. This process of making egg protein powder is used for dairy, but it works just as well for egg white protein.
This is actually a neat trick – you can tell if your egg protein powder is pure or at least high in albumen and low carbohydrates,Fats and gelling agents by the amount of foam produced and the length for which it persists when you whip them.
If you want to buy Egg Protein i would like to recommend an Egg protein supplement product
9. Use app that help with nutrition and to track macros
10. Cut out fast food
11. Write your goals out on paper
12. Read that paper with your goals every morning
13. Choose your circle of influence wisely with people who have similar goals
14. Google “healthy snack ideas” and stop eating the crap you did in 2017
15. Ask yourself if what you have done today has brought you closer to your goals for tomorrow, every night! Either continue to do the same thing the next day, or change it up if you haven’t moved forward. One day at a time.
16. Be consistent. It takes 6 months to build a Rolls Royce, and a day to build a Honda. Consistency day after day in 2018!!!!
18. Never compare yourself to anyone. Each journey is unique and personal. Your only competition is you!
18. Reflect at your progress and remind yourself daily of how far you have come since you started.
19. Stop contemplating and step out of your comfort zone and into a gym. Any good gyms staff will make you feel comfortable, if they don’t, try another gym.
20. Take up physical activity and get off of the couch. Weight training and high intensity cardio is not for everyone. Go swimming, walking, skating, yoga, paint your house, what ever, start trying to be active.
21. Cut out one hour of tv each day and use thy hour to do some sort of physical activity
22. Take a half hour walk every day to clear your mind and get away from your desk on your lunch break at work
23. Take measurement and Dont always track progress on a scale. Gain 10lbs of muscle and lose 10lbs of fat and a scale will say you have made zero progress.
24. Take progress pics monthly and compare the improvements or take measurement. Watch and see how your pants fit, always an easy progress tracker!
25. Everyone makes errors, if you have a cheat or miss the gym, use it as motivation to come back stronger for the following week. One step back, seven steps forward anytime you hit a bump in the road!!
26. No such thing as a stupid question, only stupid assumptions. Ask someone the answer to any question you are not sure of. Ask me, ask a trainer at the gym, I’m always here to help and most trainers are too!
27. Limit your fruit intake, yes fruits are nutrient dense, but contain large amounts of natural sugar (still better than refined sugar) but too much can still be detrimental to your goals
28. I consume zero dairy, we are the only mammals on the planet that consumes another mammals breastmilk, dairy farmers have you believe it’s healthy, try almond or cashew milk, vanilla unsweetened is amazing
29. Set goals
30. Crush goals
31. Set new goals and always strive for self improvement.
32. Consumer 3L-4L of water daily
33. Increase your dark green vegetable intake
34. Use Vinaigrettes and not creamy salad dressing’s
35. Calorie free drinks, do not drink your calories unless it’s a protein shake or smoothie
Welcome to Your Gym Guides In this post we will learn some tips that can help you in Reduce Tummy Fat without any exercises. but i recommend to boost you result in Reducing tummy fat fast you need to remove atleast time for your workout.
8 Effective Ways to Reduce Tummy Fat Without Exercise
1. Sleep
Resting is very much important , Because all your broken muscles get repaired when you get better quality rest /sleep
Get Good Quality of 8 Hours reduce stress. Sleep deprivation may make you munch on more calories than you actually want to or should be having.
2. Reduce Sugar Intake
Make sure you are away from sugar foods because comsumption of sugar can put you an extraload on liver that can lead you to store fat and this is the first way to reduce tummy fat.
Drink a lot of water his golden rule does much more than just quenching your thirst and keeping you hydrated. Starting your day with a glass of warm water cleanses the digestive system, and improves your metabolism.
drink more water
Ayurveda has said that Drinking medium hot water in the morning time when you wake up will help you in reducing tummy / full body fat percentage.
4. Measure the calories
You need to measure how much portion of calories do you consume per day. Consume only limited quantity of food to reduce the tummy fat.
5. Chew food properly
Chew the food properly, you might remember that your parents had scold you to chew the food properly, that’s because the makes the food easy to digests and they is not load to you digestive system.
6. Consume Food with have Fibre
Fibre takes longer time to digest due to which you you will be full all the day and you don’t feel to eat any more food that can really help you in reducing the tummy fat and also the weight loss
Oats is the best food i recommend becz they are high in fibre.
Fibre Food also Help you to keep your body clean of toxins and prevents constipation.
7. Eat more Protein
Your body needs plenty quantity of protein, Protein takes long time to digest it properly and this quality of protein will help you in boosting your metabolism.
how much is the daily protein requirement per day to build muscles for bodybuilding
Green Food vegetable are best then Fast food, This Green food will help you in aging and improve your health, and also boost your immune system. Gree vegetable food are always very low in fat and thus this help you to loss fat and tummy fat and are also benefit to boosting metabilism.
fruits and vegetable juices charts
If you have any query about the above 8 Effective Ways to Reduce Tummy Fat Without Exercise
