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.