How small things make big difference

Hello friends,
In this blog I'm going to tell you how small things make big difference.
Make no mistake thinking that I'm giving the lessons of life I'm talking about your fitness goals.
So what are the small changes we are talking about, well the answer is anything.
Yes! Anything that is an improvement. Like that tiny increase in your thighs that little reduction in your body fat or that decrease in your heart cholesterol anything that you call a positive change in your personality even a little change in your attitude towards life. A five pounds plus in your bench press .
You might be thinking what a bullshit, but trust me guys smaller improvements for long period of time,this is the key to master everything.
The journey from a week bullied guy to the alpha male, journey from an idiot to smartass it all starts with one small step.
And one step one time is what brings the champ out. Consistency is what makes a champion different from someone who is doing it just for fun.
When you make a little improvement every day it will make a big difference after long time.
So don't give up on your fitness goals get out the bed, get the shit done it will pay you I'm not sure about time but it will pay you.
I hope you find this article useful.

Hello friends, in this blog i am going to tell you how to maintain your diet if you are vegetarian.
So first of all goes to macros and micros, most of the nutrients source are available for both vegetarians and non vegetarians and mostly they get all what they think they need but still there are some disadvantages of a completely vegetarian diet and i will help you overcome that.
Let us talk about the micros first
The vegetables and fruits are rich with vitamins and minerals so both vegetarians and non vegetarians can get benefit from the fruits and veggies but if you don't wanna eat much and you wanna shrink your stomach then you can always take supplemented vitamins and minerals, there are no drawbacks of them and they are very good for you if taken under guidance.
When it comes to vitamins and minerals your medical condition plays important role and you have to watch what you eat. Blindly taking a multivitamin supplement might not be good for you, you have to check whether a particular vitamin source is good for you or not.
Now let's talk about macros
1. Carbs
Source of carbs are pretty much available for both vegetarians as well as non vegetarians grains fruits and potatoes and all those sweet potatoes we all are familiar with those.
2. Fat
The major source of fat for vegetarians is milk products. Ghee , olive oil , coconut oil , dry fruits, and flex seeds they all are filled with healthy fatty acids and please don't cook them too much before eating just to a temperature that makes them edible.
3. Protein
The major source of protein for vegan people is dairy products cheese, milk and whey extracted from milk all are good source of protein. But you might be thinking that i didn't count soy and other plant based proteins, So here's the dark truth plant based protein does not help you for muscle recovery. Yes this is true. You must be thinking what about dairy products, so let me tell you"all milk protein sources are animal based protein sources and they are counted as animal proteins.
But there are some people who have lactose intolerance and milk is not a good protein source for them. Those guys can try whey protein which is lactose free. But the major drawback of whey is that it is not good for people who have thyroid issues as it contains gluten.
So the solution for those guys is gluten free whey protein. YES!! it is available now and you can have it's benefits.
I hope you find the content useful.

How much sleep we need for better functioning of brain and body

Hello friends!
So let's get this started and in this blog I am going to talk about how much sleep we need for better functioning of our body and brain.
It is not something new, in everything in exam stress, when you need to get your work done,or just having fun browsing late night and everything else.
Sleep is something that is most neglected and this could lead us to our doom .
Don't get me wrong we need to sacrifice a lot of things in our path to success but it should be just temporary and it is very important for you to have enough sleep and in this blog I'm going to discuss the benefits of good sleep.
Make no mistake thinking that sacrificing sleep will get you to your success it will do opposite.
Here are some benefits of a good sleep.
1. Your body will have enough time to recover not from physical work but your mental work as well. Just like we have limited energy to perform a physical task our mind also has limited amount of energy to think and don't think that just by stopping a mental work you're providing your brain some rest our mind has tendency to keep thinking constantly and it needs a restart.
2. Obviously when we sleep our cortisol levels go down and body loses stress meanwhile our growth hormones are at their peak when we sleep and our broken muscle tissues heal and grow.
3. A wise man once said that you can't solve a problem with the same thinking you have created it hence you need a restart.

Now going to main topic how much sleep we need first what a good sleep means spending time in bed doesn't mean sleeping,it's just waste of time.
Hours of sleep needed changes during the course of your life and the older we grow less sleep we need but 7 to 8 hours sleep is best for you if you're 18+ .
Here are some tips to make sure that you get better sleep
1. Have a regular and punctual sleeping routine. Means go to bed at a fixed time and wake up at a fixed time.
2. Lower down your stress level,if you have trouble falling asleep don't do the intense workout a few hours before your bedtime increased cortisol level will mess you with your sleep.
3. Watch what you eat and this is very important. Add more magnesium in your diet.
4. Try ZMA it's not a sleep producing pill its just a supplement support good sleep and its legal.

Diet guide for better health

Hello friends, so in this blog I'm going to cover about diet and nutrition. So, basically when it comes to food there are some rules you need to follow.
1. Eat clean and properly cooked food.
2. Try eating not processed or minimum processed food.
3. Perform a good personal hygiene.
4. Consider everything.
These are basic rules that everyone must follow but there are some rules for some particular individuals which are
1. Consider your previous medical history and don't eat foods that cause you problems for Example. If you are lactose intolerant no matter how good is milk you just can't have it obviously there are alternatives for everything the point is to consider your precautions first and don't eat anything which is not good for you.
2. There are things we strictly hate some guys hate eggs. Even though eggs are very nutrition rich and good for you but if they make you sick to your stomach, do yourself a favor, don't eat them. Same rule for anything else but look at it that way. You can give a try to something you didn't like and see if its actually that bad for you or it was good but you never tried.
And now there are the basics of nutrition..
1.look at yourself and decide your macros
For example if you want to loose fat and you want it really bad stop sugar and processed carbs and if you want to gain some muscle add more protein in your diet.
In this advance era of technology all the knowledge is available for free you just have to look. So I'm not going to eat your time suggesting you to eat this or that you can google macros for yourself and choose what suits you I strongly believe you are smart enough for that.
2. Dietary supplement some of people hate them and think they are just medicine and they will make you sick, friends here's something which you already know "no matter how expensive and good a food is, it does not have all the nutrition" and this is where dietary supplement comes in the game I'm not here to advertise for anything but you need to watch your diet and check for yourself that which macros and micros your diet is lagging and supplement then immediately in your diet and here's something I want to share with you "if I take medicine when I'm sick, but I don't take what my body needs, I'm a Fool" . So guys the conclusion is you have all the knowledge available just use it for good of you and don't feel bad about supplementing some extra in your nutrition later on you will be admired for that.
I hope you found this information useful.

Use and Importance of Creatine

Dear friends,

I am often asked by guys at the gym, "Should I take creatine or not?"

Well, to answer this question, I first need to tell you what creatine does on an intercellular level.

Adinosin Triphosphate (ATP) is a unit of energy that is used at the intercellular level. Your body only uses ATP when you are performing an activity in short bursts, like lifting weights or sprinting. Creatine increases your body's amount of  ATP, helping you to put forth extra effort, give your best, and replenish your intercellular energy reserves.

Now the question, should you use it or not?

The answer depends on what you eat. A simple way of answering this question is that if you regularly eat meat from an animal that can push more weight than its own (for example, beef), there is no need to supplement with creatine. no need but only if you eat it daily chicken and eggs don't count in the category so many of my friends from india who do not eat red meat they should take creatine and those who eat beef turkey  goat and other red meat regularly they don't need as much creatine because their food provides enough creatine
Now how we should take it and how much
That depends on our need and time if you didn't take any creatine before you can go up to 10gm a day and if you are using regularly you can go 5gm a day some advance level athletes also take 15gm per day and how should we take it you can use it simply with water added some carbs but if you take it in fruit juice if you take it before workout and take it with a milk protein shake after workout this way you can get the most of it if you have lactose intolerance you can use it in just water adding creatine to your diet will give you some instant gain and it will also enhance your performance.
I hope this content was useful

Basics of Exercise

Hello friends, in this blog I am going to cover the basics of exercise.

This is the basic concept: when you move your muscles with some resistance provided, the muscle tissues break. In the time when you rest, they repair themselves and grow larger to prevent future risk.

When you exercise, your blood flow increases. The blood brings nutrients to your muscle cells and the body releases testosterone. Upon hydration, testosterone converts into dihydrotestosterone. The amount of dihydrotestosterone present determines which muscles of your body will dominate. 

Some guys make a mistake in their early days of gym training by not training their lower body. I made the same mistake and it cost me, but I didn't have someone to guide me. (I was surrounded by idiots who would sell you their advice and do whatever they could to make sure you follow it... but this is not the topic. 😉) When you train only your upper body, the majority of dihydrotestosterone stays in your upper body. By the time you realize that you need to train your legs, it is too late. By training both your upper and lower body from the beginning, you will add more muscle to your overall physique, because your legs make up 60% of your total muscle mass. Plus, intense leg workouts will increase your testosterone flow and you will experience more growth- not just in your legs, but in all the muscles of your body.

Remember, exercise does not only have positive effects. There can be negative effects as well. Exercise is a type of stress, and our bodies releases cortisol to fight stress. Cortisol is a catabolic hormone, so it's importance to balance your workout in order to provide the optimum amount of stress. During a well-balanced workout, testosterone flow will dominate the cortisol and help you get the most out of your workout.

I hope you find the content in this blog useful. Please share it with as many people as possible. I will try my best to help you get the most out of your time in the gym. 

The Importance of a Healthy Lifestyle

Hello friends, this is my first blog! After thinking for a long time about what I should share on my first blog, a thought struck in my mind: if I am starting a blog about fitness and maintaining a healthy lifestyle, I should start by telling my readers about the importance of their health. 

First, let me ask you a question: what is the center of the universe?

My answer to this question? I am.

Now, you might be thinking that this is total bullshit, but we all have different answers for this question. For myself, I am the center of the universe. For a dog on the street, HE is the center of the universe, and for you, YOU are the center of the universe. 

Sometime we get so lost in the pursuit of success and our busy schedule that we forget that our first priority should always be ourselves.  Taking good care of yourself and your health is the first step.

Here are a few of the benefits of maintaining a healthy lifestyle:
1. You will feel good about yourself and about others as well.
2. You will think more positively and more creatively.
3. You will perform better in all the tasks at hand.
4. You will be immune to all the diseases that can be caused by an unhealthy lifestyle.
5. You will be investing in yourself and that is good.

These are just a few of the benefits of living a healthy lifestyle. If I wrote out all of them it would take forever to tell you!

I hope you find this content useful on your journey to living healthy. In this blog, I will cover many topics relating to exercise and nutrition so that you can have a single source for all your information and no one can misguide you.