Fittest cricketers and their diet

Fitness and sports plays a long term relationship without any doubt, and cricket is in top list of fitness requiring sport! To play cricket, stamina and muscle strength are must needed in body to give the best. There are some cricketers who are best example to get motivated and who gives their best in maintaining their self. Lets see some of best fit players and their diet.

AB de Villiers

Whether it is record book or fitness blog you generally see the name in top pick remains same. African ODI and test leader , known as mr 360 is my one of the choice of fit cricketers.

One sentence is enough to describe this man's fitness" ABD has never missed a game till oct 2016 due to fitness or injury" However, he got injured in last year but made a solid comeback this month.

Secret of this is running. He is someone who has faith in running as much as possible to stay fit.He generally eats everything he likes, but maintains himself fit overall.



Virat Kohli 

Another name should be discussed here is unstoppable mr kohli. His dedication in gym and food is highly appreciated in all over world. Since i have written a isolated blog for him, i am not going to discuss about this one more time, but he deserves a  place in list of fit cricketers for sure.


Faf du plessis

Probably the most attractive guy regarding physique, not only in african team but in all other teamss too,FAF is my another pick here. We can clearly see his fitness and muscles from his charming look anytime!

Brown rice, oats and almonds plus fish and milk with honey:are african t20 leader's fav food. He always keeps distance with fat and stays on low fat over the year.

Fun side of faffie is he likes cooking very much and often cooks for his teammates in dressing room! 

MS DHONI 

Indian ex captain cool dhoni aka mahi is my another pic.Known for his big hits, this guy also likes too eat a lot but when on national duty, he maintains himself fit.

Juice, Oats and banana are the food that he loves too much. As per one report, he eats 20 bananas a day! He has protein drinks in his diet and maintains distance with drugs.



DALE STEYN

It seems fitness and african players have special relation with gym and fitness.YES IT IS!

Dale steyn is surely not a muscular personality but the reason of putting his name here is his STAMINA.

Bowls 4 continues over with speed of 145+  and still ready to go for next over" sayd his leader ABD on one of the press conference , that describes his stamina. He is someone who does not believe in having muscles.

When asked about his body and muscles , he says, build stamina, not muscles, you don’t need the body of Tarzan if you bowl like Jane!" Clearly , he is one of the fittest bowlers in cricket area. Chicken, fresh juices, eggs and tuna are always in his routine diet. He never tries something that effects his stamina.

As a  fan , we inspire from activities of our ideal. When it comes to fitness, we should inspire from their fitness levels too! This is the reason of writing this post. Well i hope you got some info and motivation to stay fit from this amazing cricketers. Keep reading this page for more!




  STAY HEALTHY , STAY FIT

VIRAT KOHLI : the FIT machine

Man who Just cracked 100 crore deal with a famous brand and got himself in a spotlight , yes , you got it right, i am talking about  VIRAT KOHLI : THE RUN MACHINE , well yes but today i am considering him as a FIT MACHINE as he is the fittest guy in indian cricket team ever.Lets see what he does in the gym and talk about his diet secret!

Kohli is inspiration for all of us not only in cricket, but the way he takes the fitness too. Starting with his gym,he goes to gym 5 days a week for minimum 2 hours daily. However, he recently suggested his fans that one hour daily workout is more than enough to stay fit.

He is someone who likes to take heavy weight and becomes out of his comfort zone. We can simply see in this pic of virat doing workout.

Virat recently accepted that he is a foodie guy but when it comes to fitness he gets his control on top over everything. Second most amazing thing about virat is his love towards drinking water! The brand which he takes water cost 500 rs per liter! He takes bottle everywhere he goes, including overseas series.

He has lots and lot of protein in his diet.Also, he always keeps walnuts and almonds as a healthy fat in his bag. That he can go for little refreshment anytime he wants!

When it comes to cheating meal, he generally never cheats the meal but if he likes to cheat with japanese dish SUSHI. Otherwise , fish and butter chicken with naan is something he likes to have.

He recently suggested his fans about fitness, Asking to improve immunity as more as they can and hit the gym with concentration  5 times a week. Remember he has also started gym chain called CHISEL in all over india.

Hence VIRAT is surely  a motivating personality about cricket and fitness. His team mate KL RAHUL just told reporters that kohli is first man to go out in the ground every morning and have some running.This simply describes dedication of virat which is inspiring.

So this was Kohli's routine and his schedule.Hope it motivates you and you start training today for better future. Keep reading this page for more updates.

STAY HEALTHY AND STAY FIT

How much important CARDIO is?

CARDIO: The activity that some doing non stoply , some are lazy to do it and some doing very few times a week.

Today we are going to talk about what actually cardio does to our body? What is the importance of cardio?

WHO SHOULD DO CARDIO?

First answer is everyone.Second is,this depends your goal.Relax, i dont wanna confuse you.

Your heart loves cardio.No matter  what your goal is, your heart loves cardio but this does not mean you gonna do cardio each and everyday.

Remember cardio burns everything. Your fat , your muscles , your weight and too! Now it depends you,What you want to burn. Anything, but not muscles right?

Now, 20 min post workout cardio ,3-4 times a week is ideally a big plus to you.You will get all the benefits of cardio. Fat loss will also take place if your diet is healthy and proper.

Benefits of cardio

As i said your heart loves cardio. Not that only one benefit it has but for concentration, focus and stress reliving process also happens while doing cardio.

Cardio is big plus in fat loss if your diet is right.Another big plus of cardio is it ,interrupts anxiety.

Make you confident and gives better sleep.

Increased bone density.

Make you feel fresh at the end of the day..

CARDIO BURNS MUSCLE?

Well once again my answer is yes and no. 

Let me clear this once again. Cardio burns muscle,big myth. If it does so, look at runners and sports person, are they not having muscles? They have it, more than fitness model guys. Simply, Cardio does not burn muscle.

Now,Everything is better in limit. If you keep running and running without doing other workout and having a bad diet plan,Yes, you are going to burn muscles.

Thats why it is,Do cardio,3-4 times a week for 20 minutes ony, if possible, do it after workout!

So guys cardio is important and does not burn muscle.Keep visiting this page for more information.

STAY HEALTHY , STAY FIT 

What the hell are Nutrients ?

NUTRIENTS: We all know importance of this word.I keep saying Nutrition is 80% of your goal blah blah blah but what the hell is this? Lets study about little food science.

Basically , The food we eat contain nutrients. They are essential to our body to keep functioning. Nutrients are used to produce energy,detect and respond to environment surroundings,excrete wastes,breathe,grow and reproduce.

Mainly six basic thing required to our body to keep functioning are  : Protein , carbs, fat, Vitamins,minerals and water.

We can classify the nutrients into two types mainly:

MACRO AND MICRO NUTRIENTS

Macro nutrients are something we need in larger amount. These are PROTEIN, CARBS AND FAT. Water is also macro nutrient as it needed in large amount per day, but, that is something that does not have any calories.

Similarly, Micro nutrients are something that our body wants in less quantity. These are vitamins and minerals.

There are 16 essential minerals and 13 vitamins.

When we say about Selenium,zinc,iron,iodine,calcium,magnesium,potassium,sodium , we are talking about minerals.

Vitamins can be fat soluble or water soluble. Water soluble vitamins are not stored in our body. These are vitamin C and B. Hence it is said that fruits like orange are best for any goals.They not gonna harm you at all

WHY THIS IS IMPORTANT?

As we know food is everything that keeps you healthy, you also need to learn about micro and macro nutrients in order to keep your self healthy and non dependent.
While making diet, these are the things to consider.Thus, knowing all these will surely help you to build a success giving diet.

I hope you got little information about food science and will help you for sure.Keep visiting this area for more.

STAY FIT , STAY HEALTHY 

TOP 3 WHEY PROTEINS

If you are fitness enthusiastic , you surely used whey protein once or may be starting soon. Biggest confusion over selecting whey is choosing brand. There are lots of brands with difference tastes available in market. Choosing one out of them is really a challenging  job ever. Here's are my top list of brands of whey protein which gives high value of protein too.

3) Dymatize Elite

High in bi'value, less sugar and variety in taste are combined in one scoop that gives 24 grams of whey protein: Dymatize elite is the good brand to invest money in. 

My rating: 8/10

( using after 3.5 weeks) 

2) Optimum Nutrition

ON: most famous us brand in whey market, also gives you bio value of 75% and 24 grams of whey in one scoop of 31 grams. ON is surely a good brand to trust as they are serving their customers happily since 15+ years.

My rating : 8.5/10

3) ULTIMATE NUTRITION

This is the best i ever used.High in protein,Highly reliable, Cost efficient and highly recommended product to everyone. 

I personally using this since 2 years and results i get is amazing.

Do not ponder about quality, and just go for it.

Rating - 9.5/10

Be smart customer, Be aware of fake supplements and take protein only if you need protein. Dont take unwanted sugar and carbs, check nutrition label not brand name or celebrity they use to promote! 

Hope you got proper information.Keep visiting this page.

STAY FIT , STAY HEALTHY

HOW TO CREATE YOUR OWN DIET

Diet :  the primary thing that has to be best to get the results in gym. Without diet, you can not achieve your goals no matter what. Diet is something that your gym owners generally gives you for free but are they worthy? Are you going to right path, Well , dont get confused too much as you are reading this, you will now be able to create your plans yourself! 

HOW TO MAKE DIET ? 

First thing you need to learn about this is your goal. What the change you want to have in you. Generally , it is muscle building or fat loss. Choose the primary goal for you. 

Then , plan your diet according to your goal. I mean for fat loss, you need more protein and low carbs, and high carbs for muscle building. 

Count Calories

Counting calories is the first step that you should take to make your diet. 

Ideally, For fat loss process you need to cut your calories you are taking today.That will force your body to take fat as a fuel. 

Muscle building needs high calorie diet. So increase the calorie you are taking today.

Generally, for 

FAT LOSS : 1800-2000 cal / day

Muscle Building : 3200-3500 cal/day

MACROS

After counting calories, you need to count macros you need.Macros include protein, carbs and fat. 

Count the macros as per your goal.

i.g. You need high carbs to get muscles to increase the carbs simply. 

MAKE THE MEALS

Now this is the most important point: MEALS,means what you are eating.

Have five six meals a day. Make sure you get enough protein and carbs , without ignoring healthy fats.

Have healthy meals like oats, peanut butter, beans , whey,chicken breast , almonds , egg whites , paneer in different combinations. 

Include vitamins and minerals rich food. Also see the factors like iron,anti oxidants ,fiber. Have as many as possible! 

MEDICAL CONDITIONS

Most important point of the day is look after your medical issues. Your primary goal must be to get rid of medical issues rather than getting muscles! 

For example,

 Whole egg containing yolk has healthy fat but at the same time it has cholesterol too. Keep in mind that you are permitted to have only one whole egg a day. Egg whites are permitted as much as you want. 

Add supplements

Looking at your goals , Supplements are important too boost the process up. 

Add whey protein for sure no matter what your goals are. 1 scoop is permitted to a person who is not even doing a workout.

Add cla and l-cartine if your goal is to lose fat. With proper combination of food and supplements, you will get boost up for sure! 

This is how to can create your own plan without depending on anyone for free. Keep reading this page for more updates.Til then, 

STAY HEALTHY , STAY FIT

 

Everything about Testosterone

Testosterone : The hormone which we want to improve to boost our sex life. Ok, good but is testosterone works only for this? Why should you worry about your testosterone levels, let see!

I hope you guys know that testosterone is the number one male hormone that is responsible for not only sex drive , but also plays very major role in developing human body. Thickness of hair , stress level , fat loss , muscle building all these process are related with this hormone called testosterone.

Normal value of testosterone is 7mg per day means 50 mg in a week. If you dont produce this much level of this magical hormone , you will surely not going to enjoy the time with your partner. Not only sex matters here, remember this hormone represents the change in your body, your fitness goals too. Yes, your fat loss and muscle building depends on values of testosterone!

HOW TO INCREASE TESTO' ? 

Remember increasing hormone should be totally natural.Here i have some tips for you.

1) Do Regular workout

Working out not only builds muscles and loses fat but also creates hormones that helps you a lot! Especially, leg workout is important here. Leg press , squats are the workout that flows natural testosterone in your body.

2) Reduce Stress

Stress is big enemy of you. The more stress you have, lesser testosterone you have! Relax, you are not only one to have all the problems of the world.

3) Rest

We are talking about sleep here. Take minimum 8 hours of sleep per day. Remember all changes like height , weight, muscles, fat loss etc happens while you are sleeping. Hence ,roper rest is important.

4) Fat

Sounds strange but true. Saturated fat gives you testosterone. Add egg yolk , cheese , chicken legs in your diet once in a week. Remember to take these in control otherwise you going to have cholesterol issues. 

So Testosterone is the hormone that your body produces, and that should be sufficient level to reach goals. I hope i covered important topics about this and you got some information.

Keep reading this page for more updates! Till then,

"STAY HEALTHY , STAY FIT "

Smoking and Fitness

Smoking : Some people likes it , some hates it badly and some are doing right now. Well we all know how much our lungs hate smoking. We are not going to talk that today. Topic of today is how smoking effects on your fitness goal? 

Lets take fat loss first. Does smoking effects fat loss? As you expected may be, Yes, smoking effects on fat loss. As we know, smoking gives you nicotine ,that your body does not like and surely hurts your body.

Further,You need testosterone in your body to achieve any fitness goal. Nicotine harms your hormone level and your goal gets delayed.Plus nicotine creates chain thus your body wants more and more number of item you use as a nicotine. So yes,smoking surely gonna hurt your fat loss process. 

Now when it comes to muscle building, it is not going to harm you that much. You will need more oxygen after nicotine and starts trouble in breathing for sure but somehow you still manage to hit 8 reps minimum. Well,that does not mean you will start taking nicotine.

Your lung going to have bad effect for sure no matter its muscle building or fat loss. I humbly request you to stop nicotine intake from today, and get serious fitness goals!
At least, first step you can take today is decreasing the quantity of nicotine you take.

So i hope you got cleared about this and think about you, your family and kids! We all want to see our grand kids, marriage of grand kids. Remember,smoking hates your these dreams! 

Keep visiting this page for more updates, till then,


"STAY FIT , STAY HEALTHY "

Biggest Gym mistakes people do!

"I am doing gym since 2 years or 4 years but not getting proper results.My body still is not in shape , muscles are not growing properly, where i am going wrong?"

This is probably most searched and asked question on internet or in gym! Guys, Going to gym never gives surity about results.Yes, if you think i will be starting gym from next month, and within 3 months, i will be six pack abs guy! Unfortunately, you need to learn something about this,Transformation takes time!

Let me give you some answers of this most asked question.

First reason could be: Ignoring leg and back

"Aah, today is leg day. Why should i make my legs fit when they are not gonna seen by others?  If you have same thinking, you are skipping most important part of body. Guys, legs are in big muscle group.It is so much important to train legs.So does back! Dont only train your mirror body! Dont skip these both.

2) IMPROPER WEIGHT 

Weight, we try to take as more as we can but at the same time, are you able to contracting and concentrating on your muscle properly?

Guys, Taking more weight is important, but dont take that much weight that you lose your form ,and make the exercise even worst! Take the weight you can handle properly and  Remember , if weight makes muscle, then donkeys would have six packs! Rather than weight, focus on Mind-Muscle connection.

3) Improper schedule of exercise.

This will hurt you when you keep checking your phone or keep seating on a cycle after one set of exercise.Make proper schedule, even on taking rest between! Taking more rest between two exercises is not a sign of good training. So ,make proper schedule.

4) Focusing only on supplements

Hope you know that supplements are just add on. They never helps you reach your fitness goal, unless you have proper diet plans. Dont only focus on supplements, they will help only when you give proper nutrition to your body.


So, this were my reasons , why you are not growing?Hope i gave you some information and tips while working out in gym. Keep visiting here for more updates! Till then,

"STAY HEALTHY , STAY FIT "

Is Whey protein is safe under 18?

When someone asks fitness enthusiastic people to list the thing they like the most,I am sure first thing they will list would be WHEY PROTEIN. Yes , whey is first love of fitoholic people after gym.

Be educated with fact that whey is not a magic, taking whey protein never makes you look muscular and same time, if you are not taking whey protein,does not mean that you will not get muscles! Whey is just add on. If you got proper nutrition and workout plans, adding whey will surely help you reaching your goals.

Now lets talk about WHAT ACTUALLY WHEY PROTEIN IS? and ITS SIDE EFFECTS!

Simply if i say, 80% ingredients in simple milk is casein protein, if you take the rest,20% is whey! Yes, Whey is not rocket science. It is a part of milk. Now question arise WHY SHOULD I DONT TAKE WHEY FROM MILK then? I already give the answer! Its just 20% of milk. The quantity , in whey comes from milk is very low, hence we have to take them from supplements, called whey protein powder! Manufactures provide that only 20% from milk called whey and gives us as a form of powder! Thus, Whey is isolated simple form of protein from milk. Please do not treat WHEY as a STEROID guys! Get educated!

You will be amazed , hearing that the milk which given to born baby by mother, is purely whey protein! So if born baby can take this, why cant we?

SIDE EFFECTS:

Big no. Yes, There is no side effect of whey protein! Whey protein puts extra pressure on kidney, your mind gets poor blood circulation due to whey,All are craps! Yes guys, All these are big myths.There is no case of individual facing side effect due to whey found till the date but yes, you must make sure that the quantity you are taking must be under control.

If you taking whey more than recommendation, yes, this going to hurt you. Not only whey, but everything in the world makes us suffer if taken out of control. 

Another point i want to share with you , is make sure to drink enough water per day.Water is must to flow the nutrients you are taking from food to your organs, so does protein!

Buy genuine products! India is hub of fake supplements. Remember fake supplements can have bad impact on you.So be smart customer and have some guidance from expert.

 Recommended scoops of  WHEY 

  Doing workout since : 

  1 Year or less :  1 scoop
  More than 1 year : 1-2 scoop
  3-5 years or more : 2-2.5 scoop a day

So guys be a smart trainer and take protein wisely, it is purely safe just make sure is purely whey and under control.

Keep visiting here for more updates, till then,

"STAY HEALTHY , STAY FIT "

What we can learn from Tiger Shroff ?

Tiger shroff : The first thing comes to our mind when we hear this word is obviously clean and lean body flooded with muscles. We all know he is a son of jackie shroff and got a muscular genetics in gift from jackie sir. Lets talk about what we can learn from little shroff and his plans that gave him this eye catching look!

First of all, You have big plus if you got muscular body in genetics. As i said jackie da looks big in first visit, however, he has nothing to do with fitness and gym! Talking about tiger , whole script changes here! Tiger and fitness are in relationship with each other since his childhood. He has been loving all the sports plus fitness related functions since childhood!Infact tiger himself accepted that acting was never in his mind in his early days as he wanted to make a career in sports.

Can We have physique like TIGER? 

WHY NOT ? is my answer plus question to you.If tiger can, why you can not? Yes, surely there is a huge difference what tiger doing in fitness area and what we do but this never makes negative approach regarding physique. One thing to remember that if you have proper gym plans , with proper nutrition values and nutrients plus dedication and control over everything,we can surely reach near that look!

Is Tiger natural?

Well he seems to be! The difference of his look between heropanti and baaghi, suggests his dedication and passion in fitness. No doubt , he has got amazing facilities like personal trainer , personal nutritionist plus being under medical observation of experts and different range of supplementation also. Lets not forget he is also trained in kung fu , martial arts ,krav maga etc in his early years.He might be adding some boost during shoots but,overall he seems to be natural.


Lets have a look in his  physique properties,  from some of i got!
                     

 

               

                           Daily Workout : Min 3.5 hours 

                           While shooting : ( 5-6 hours )

                           Height : 175cm      

                           Chest : 44 inches

                           Waist : 30 inches

                           Biceps: 15 inches 

                           Weight : 72 kgs

            

                                

 Let me tell you that , He never smokes and maintain too much distance from alcohol. He is purely vegetarian, unlike jackie sir who is 100% non veg lover!

Overall, Still it is early to judge him regarding acting, but surely he is amazing fitness enthusiastic personality to get motivated!




Keep visiting this page for more updates! Till then,

"STAY HEALTHY , STAY FIT "

Alcohol and Fitness

Alcohol is something we do put inside to have some charm in us and forget what is running around! Well, i am not going to talk about alcohol and its effects as we all know it is totally harmful if taken out of limit. The topic of today is will alcohol effect your fitness goal?

My answer begins with Yes. Yes, guys, unfortunately alcohol effects your fitness goals, whether fat loss or muscle building! 

The reason behind this is very simple.After taking alcohol, your body starts recovering mode itself. Means your body starts recovering from liquor and delays your fitness goals. So your goal gets delayed and you dont get results!

At the same time , Drinking alcohol means you are lowering your testosterone levels. That directly means your goal becomes slower and gets no result plus your sex drive gets weaken! So simply alcohol effects your body and delays your result.

Then, STOPPING  ALCOHOL IS THE ONLY OPTION?

You should know that alcohol is magic only if taken wisely. Yes you read that right. Alcohol surely good for health if you take in limit. For fitness goals, ideal limit for alcohol intake is once in a week. This will not delay your goal and you will be getting some benefits of alcohol too!

Here's are some more tips  for Alcohol intake and no reaction on gym goals!

Take in limit: As i said taking alcohol once in a week will not effect your fitness goals.

Drink Water in between : When you drink alcohol in weekend, keep drinking water between your two shots. This will keep your body getting dehydrated. Remember max 3 shots are permitted in ideal limit.

Choose Red wine: This may sound very sizzy to many men out there but drinking wine is still a better option compare to whiskey or rum plus you should know that limited red wine is beneficial to heart!

Go with light colors: As a social drinker you should know that pure alcohol will always be more clearer. So stick to lighter colors. The darker the color of your alcohol, the more processed it gets leaving you with a severe following day hangover.

Do not compete : Competition during drinking makes lot of fun but this harms you lot next day with extra weight and hangover! Drink in your limit without competing and stay in control.

Drink slowly : The more you drink faster, the more it harms your body. Take proper time, Seat peacefully and enjoy alcohol for 4-5 hours without getting overdosed.Provide proper gaps between two shots.

Alcohol is surely fun but only if taken wisely and limitation. Remember your fitness goals get delayed due to this and causes serious health problems too! So once in a week , thumbs up, But more than that can make you visiting doctors more and more!

Alright guys, I hope you got proper understanding about alcohol. Keep visiting here for more updates.Till then, 

"STAY FIT , STAY HEALTHY "

TOP 3 WORST INDIAN FOOD

The word worst does not suit with india but this is my expertise and i have to tell the worst food we can eat ever.

As i say in every post , nutrition is the key of healthy life and less visit to clinics.  95% of health issues depend on the food you eat and lifestyle you live.Hence we gonna talk the 3 foods you must avoid to eat regularly and have healthy life.

3) Sugar and Sweets

Mouth watering sweets are part of indian culture. No matter what the function is, you will see yummy dishes of sweets made with tons of sugar and trans fat. Well , Talking about nutrients, What the sweet gives yo us. Nothing, Hell nothing ! Totally wastage of nutrients and invitation to diabetes plus cholesterol. 

While eating this, it gives us joy and taste to remember but after that, your body and organ suffers a lot. Avoid this as much as you can to have healthy life later on.

2) Fried Food

Another open invitation to high cholesterol and blood pressure with spike in sodium : Fried foods.

We all like to eat those lip shape changing foods on streets or mall flooded with taste and species. French fries,Samosa , Pakoda's, Tikki's are something that included in this list.

The oils and raw materials used here are totally last quality with unclear are around. Protein, Good Carbs, healthy Fat,Vitamins , Minerals and every recommended nutrients that a human wants, this gives none of them! Eat these regular and get tons of health issues for free. 

1) Namkeen

Namkeen, Reading this topic, Someone is eating this!The most popular food that is first on my this topic. Packed food , Snacks with indian tea are popular in everyhouse but same as above topics, We get nothing in reward regarding nutrients except 5 mins of taste.As mentioned earlier this gives heart issues , digestion issues and weakens the bone later-on. Warp the packet of this which is in your kitchen now and put this into garbage.

Remember guys i am not telling you to stop this foods as these all are part of indian cultures. You can eat this once a while but this should not be in your daily lifestyle! Dont make your organs suffer just for  5 mins of taste! Hope you got the point. 

Will back soon with another interesting topic. Till then ,


EAT HEALTHY , STAY HEALTHY 

How to maintain diet during vacations

DIET is something that gives 80% of fitness results. People who are doing intensed workout, surely follows a good diet constantly and dont want to break it at any cost.
Problems occur when they are out of their home or at the point they are easily taking their healthy meals.

 For example, vacation!

What to do with your diet during vacation, How can we handle it?  Let see!

First of all let me clear that you generally dont go on vacations on every months. When you are on vacations, you are enjoying with your family , friends and partner. Dont be diet rat at that time, forget your physique and fitness and just chill! Still , if you are on very strict goals and dont wanna have cheat, try these things and stuck on your diet.

Have more protein :

Protein is something every fitness enthusiastic people like to have. While on vacations, Its always good to take some scoops of whey with you that you can have anytime!
You can also take protein bars with you in your bag. 

Take some Fruits,Veggies together:

No matter what your goal is, you can always take some forever eatable veggies and fruits like apple , orange , Berries,bananas, spinach etc everywhere and have when you want!

Healthy fats in snack:

During sightseeing, if you feel hungry and dont want to eat nutrients less junk food, its always better to have some nuts , almonds , walnuts etc like you , that gives you healthy fat for heart and brain.

Eggs are everywhere!

Eggs the lean protein source that are found in almost every area or country.Buy some eggs , boil it and have lean protein at all. You can make omlete also if you have portable stove set with you!

Dont forget OATS

Oat meal another tasty ,healthy  food that fitoholic people like to have. Now if you are in hotel , ask for simple oat meal unflavoured if possible and if there is no kitchen facility like kitchen , put some oats in warm water at night in a bowl , it will ready in the morning! 

Take carbs in control , Avoid junk food:

Main thing to follow during vacation is your carb intake should be in control. This will save you and your body having unwanted problems. Try to have protein as much as possible this will keep your stomach less hungry too. avoid eating burgers and pizzas that gives you unwanted trans fat and make your organs suffer after 10 mins of taste! 

Customize your meal:

Now this is the best option you can ever have. Choose your meal with your own style and nutrients. Ask manager to arrange your meal accordingly.

If possible , go to subway and have healthy customized meal.



Overall , My first advise is forget your diet and enjoy with your partner but still you can have these ideas with you. Share your ideas with me in comments too.

Be visiting this blog for more updates about health and fitness. Till then ,

Stay healthy, Stay fit!

TOP 3 CHEST EXERCISES

Chest : The Muscle which is easily seen by everyone. We all want to look muscular and chest is the best way to show that off. We do many exercises to build to have huge chest, here's are my top picks that includes both the muscles of chest.

3) Barbell Press

Barbell Press is one of the best exercise that includes Pectoralis major and minor both. No matter who a person is and what goal is, from every celebrity to players do this workout to pump the chest up.

2) Dumbbell Fly

Another best exercise of chest that includes pects minor mostly is fly movement. Dumbbell fly includes pector. minor. While doing this, remember to contact the muscle properly. If you have proper mind and muscle connection this is the powerful exercise for minor muscles.


1) CABLE CROSSOVER

Cable crossover is the exercise , people do mostly in incorrect form and positions but if done carefully, there is no effective workout of chest more than it.

Remember while doing this, Start from open arms position and arrange arm nearer to both. Connect both arms and feel the muscles.

These are my choice for chest workout. Include these in your routine schedule and feel the difference.


Be ready for brand new posts coming shortly.Keep visiting this area daily. Till then ,


"STAY HEALTHY, STAY FIT "

Cardio and Muscles

CARDIO : An activity that some people nonstoply doing and getting their sweat come out of body.Its good, but are you serving your purpose to lose weight? The other myth about cardio is people believe cardio will lose muscles ? How much right this sentence is? Lets get educated!

First of all , It will amaze you that cardio is not the best activity to lose fat. Yes,you folks read it right. Fat loss  depends on the food you are taking in your daily life.Yes fat loss depends on nutrition guys.I am not saying Cardio is wastage of time but you need to combine few things to lose fat by cardio.

FAT burns when Proper nutrition containing high protein and low carbs micros taken day in day out and month in month out. Now, If u add cardio in your workout schedule, you will surely burn the fat stored in you from sugar and salt with water also.So to lose fat cardio with proper diet is must. 

Now second point, Muscles: Guys they dont burn with cardio.Think about athletes, they run most of the time, do they burn their muscles? no, answer is no. Burning of muscles with cardio is a myth,big myth in fitness industry.

So guys ideally, do cardio 3 times a week with proper diet whether you want to lose fat or gain muscles and remember to do it only 20-25 minutes for best results.

Keep reading for latest updates. Be a smart trainer of body.Take care!

MUSCLE BUILDING DIET

Hello guys! After giving purely original fat loss program  now its time to provide you muscle building program for all free.

Try this , get muscular and write your review in comments.

8-9 AM : OAT MEAL

1 cup oats, 1sp whey or protein X , Cinnamon , Raisins,
1 apple

11 PM : BANANA PEANUT BUTTER BREAD TOAST

1 Banana , 3 Whole wheat bread , 1sp honey, 1 sp peanut butter , cinnamon , 240ml non fat milk

1-2 PM : Super Rice  

 1cup Brown Rice - 1 Whole Egg - 5 Egg Whites -
 20g Peanuts - 1sp Ketchup

3-4 PM: Home Made Mass Gain Shake  

 ½ cup Oat - 1sp Whey or Protinex or 5 Egg Whites - 1sp Peanut Butter - 3g Cinnamon - 2sp Yogurt - 1 Banana or Strawberries - 1 cup Water & Ice

5:30 PM : Pre-Workout Drink  (30min before exercise)

5g Creatine Monohydrate - 240ml Gatorade or Glucone D or Glucose C - 5g BCAA (Optional)

 7:30: PM Post Workout Drink -

2 Banana - 1.5sp Whey or Protinex or 6-8 Boiled Egg Whites - 5g Creatine - 240ml Gatorade or Glucone D or Glucose D

9 PM: Super Roti 

1 Medium Roti (Naan,Chapati) - 1/3cup Bell Pepper -
¼ cup cauliflower - 2sp Tomato - 2sp Onion - ½ cup Black Beans or Red kidney beans - 1sp Ketchup - 1sp Olive Oil


11 PM: Rice Cake

 1 Rice Cake - 1sp Peanut Butter - 1cup Milk - 4 Boiled Egg Whites or 2/3sp Whey Protein


This will be your intense diet for muscle building. Follow diet for 12 weeks minimum and get the results. Its time to change.

Change the timing according to your schedule.
Drink minimum 3-4 litres water a day.
Sleep min 6-8 hours.

All the best guys. Eat Clean , Live healthy!


Next post coming soon,till then

'Stay fit , Stay Healthy'

FREE FAT LOSS PLAN FOR EVERYONE

FAT LOSS : The procedure , Every Fat citizen wants to follow but somehow they do not know how to do it. They keep running on treadmill and gets resulted in nothing,lets end this issue,giving you diet for fat loss which is for both men and women. Professionals ask lot and lots of money for this, but i am giving it to  you loving people 100% free.

Follow this diet for 8 weeks and see the results yourself.The plan is extremely effective and easy to follow.

Let me introduce my first plan for you.

FAT LOSS PLAN:

Getting up : 1/2 cup Oats with 3-4 Eggs(1 full egg,3 whites)

Add Almonds, 1/2 scoop Whey or protein X , cinnamon in OATS.

11 AM : 1 Orange or apple with Peanut butter (1sp)

1 PM :  Beans with Paneer  (50g)

 Swipe Kidney beans, chickpeas, brussels sprouts according to your taste. Add Onion,Tomatoes, Broccoli,Capsicum and garlic paste. You can add SALSA, less than 1 spoon.

 Quantity : 1/2 cup 

Take 1g CLA 

4 PM: Banana Peanut butter toast.

1 Banana , less then 1 spoon Peanut butter , 8-10 Peanuts, 1/2 scoop Whey protein.

PRE WORKOUT: 5g BCAA or AMINO ENERGY by ON

POST WORKOUT : 1 scoop Whey protein

Dinner ( 9 pm ) : Panner Bhurji with 2 Naan/Chapati (avoid butter)

11 pm : Almond milk

Add almonds, cinnamon,1sp protein x,coriander
1 g CLA
Remember : 
   
Drink minimum 4 ltr water everyday
Sleep 8 hours minimum
Shift the meals according to your time.
Have some cheat meals every 15 days to improve metabolism.

So,this will be the diet of your for 8 weeks minimum. Overall your protein intake should be higher than carbs.

WORKOUT PLAN

We will be doing compound Sets here.

MONDAY : Chest + triceps + cardio ( 20 mins walking on treadmill)

TUE : Back + Biceps

WED: Abs+Legs + Shoulders + Cardio

Repeat as above schedule next days.

 Do cardio 3 times a week. 

All the best guys. Dont carry unwanted fat with you and kill the health problems too.Happy Training!

Stay Fit , Stay Healthy 

                     

               

Top 3 Foods that must be in your kitchen

Food is primary need of every human being. Food is the key to have healthy lifestyle and gives a huge plus to your medical bills if you don't take it wisely. Yes food is everything. Every Fitness goal also depends on the food what you eat but are you taking enough nutrients from food? Are you eating what one should be or not? 

Lets check the top food that must be present in your kitchen.

1) Peanut Butter

Peanut butter : The food that students used to take to schools in their boxes but remember that is not only use of peanut butter. This high calorie , high protein food gives you high amount of healthy energy and works as a hunger killer for weight loss aimed people. Here more positives about PB listed below: 

•   Type 2 Diabetes friendly
•   Heart friendly
•   Lowers the colon cancer 
•   Protects against alzheimer

Reading all this, Hope you are convinced  to take this important step today, Replace your regular butter with peanut butter.

2) Sweet Potatoes 

Sweet potato is another mouth watering food that also provides rich nutrients. 

Sweet potato not only provides good taste but also gives uncountable benefits to human body.Hence, sweet potato counts as HEALTHIEST FOOD among all.

Sweet potato will provide you Vitamin A , Vitamin C and Vitamin D which are really helpful being a healthy human.Not only that, It provides you potassium and iron which regulates your heartbeats. 

So very good and source of complex carbs, which also helps building muscles- SWEET POTATOES must be in your kitchen. Replace Sweet potatoes with regular potatoes today.

3)OATS

My third pick will be,Another source of complex carbs: OATS 

This commonly used breakfast dish will give you following benefits with  high carbs :

• Prevents constipation
• Helps to reduce cancer
• Weight loss supportive
• Heart Friendly
• Rich in magnesium 
• Controls sugar

Again, You dont have any excuses to make not to eat yummy oatmeal each morning with lot and lots of benifits. Try oat meal once, Stay energized whole day.

So guys these were the healthiest, easy to make,Easily available, pocket friendly and most importantly full of nutrient friendly food that can reduce your visit to doctor.

Stay updated by visiting this blog. Feel Free to ask questions in comment, they are free! 

Good bye, Stay healthy and Stay fit!