Valuable tips and information for good health and maintaining a strong and wonderful physique

Are you an aspiring body builder trying to build quality muscles naturally, or someone who is trying to slim down and chisel your body? Welcome to the hub that provides tips and information on body building, weight reduction and general health

In today's fast moving and advanced world, everyone wants to get a body that is healthier, lean, strong and deviod of fat. But, we all know it's difficult to practically achieve this unless and until we put some effort, amidst our daily busy schedule. Today, lot of people work in demanding work environments, where stress could be either physical or mental. Unhealthy food habits, excessive fat intake and lack of exercise leads to diseases and steals our health. Though we may not feel the toll at a young age, the ill-effects will definitely impact our lifestyle at some point in time

Everyone needs to understand the need for diet and exercise to obtain good health and thereby ward off diseases and other illnesses

So, its imperative that we follow a nutrituous diet and exercise schedule in our day-to-day life. A healthy body should contain as little fat as possible. It may sound easier, however it's not possible without a determined approach towards diet and workout

Diet one should follow in order to cut down fat:

1) Decrease intake of carbohydrate foods such as Rice

2) Decrease intake of fatty foods such as oil, egg yolk and meat

3) Increase intake of protein foods such as whole grams, pulses and cereals

4)Breakdown the conventional 3-meal a day plan into 6-meal a day plan. This will ease digestion and enhance metabolism, which in turn will ensure better assimilation

5)A regular exercise schedule of atleast 1 hour a day

What exercises should one do in order to obtain a healthy and chiselled body?

Many people wish to get a lean and chiselled body frame, but this is much easily said than done. A pursuit of an athletic and muscular body requires lot of hardpower and determination, bringing out stamina and energy out of your body and using the same to shape your body to the way you like

If you concentrate mainly on weight training, you will obtain a predominantly muscular frame. If you concentrate mainly on aerobics or cardio-vascular training, you will obtain a lean and athletic frame. So, what should you do if you want an athletic and lean body with power-packed muscles. The obvious answer is to combine weight training with aerobic workouts

Will food supplements help me in obtaining a chiselled body?

Well, food supplements will always help you to increase your energy and nutrient levels in your body, but taking supplements alone will not help you achieve your goal. Proper balanced diet, adequate exercise, high water intake and of course, good sleep will contribute a lot towards good health.

Our body secretes growth hormones(HGH- human growth hormones) mostly during sleep and during exercise. so, its essential that we workout hard as well as rest well. These growth hormones serve in developing our body as well as enhance our immune system.

Apart from food supplements, we should lay emphasis on intake of fresh natural food such as cereals, milk , green vegetables and fruits. Though non-vegetarian foods like chicken and fish are rich in protein, they contain lot of unsaturated fat and cholesterol. Hence, it's better to stick to a diet which is rich in vegetables.

Is it true that our body structure and nature is based upon our genes?

Yes, it's true that our body's nature and structue is based upon our genes. But, it's very much true that we can modify our body through proper exercise. A person height is determined upon the genes from his father and mother. However, isn't true that a basketball player naturally gets much taller than a normal person? Nevertheless, body weight and structure can definitely be modified as desirable, through proper exercise and diet. Everyone needs to ensure that they maintain proper BMI(Body-mass index).

Which are the best exercises for reducing weight?

Well, this is one of the most important questions which need to be answered at this point? When we talk about weight reduction, we need to concentrate on exercises that are targeted towards weight reduction as well as weight training. So, if a person is in pursuit of weight reduction, he/she needs to perform weight exercises like bench press, shoulder press and biceps curl in addition to aerobic exercises like running, jogging and ab-crunches

When we discuss on exercises, let's look into each and very exercise individually and analyse its unique nature and benefits

Jogging/running: Running/Jogging is perhaps the simplest and most effective exercise for obtaining a lean physique. A jogging routine of 30 minutes a day can do lot of wonders to your health, especifically in reducing fat and increasing stamina. If you cannot find time to jog outdoors, you could run for 30 minutes on a treadmill daily. Since running works out each and every part of your body, you will get a chiselled body which is fat-free

Skipping: Skipping is another exercise to control obesity and to get into shape. Skipping daily for 30 minutes over a period of 12 months can keep your body well away from osteoporosis for a lifetime. However, skipping requires lot of stamina and energy and moreover, it must be done properly under supervision. Improper or incorrect movements could lead to spasm or muscle sprain

Ab-Crunch:Ab-crunches are the ultimate workouts for getting a chiselled six-pack abdomen. Ab-crunch are of various types and each of them require lot of energy and concentration to obtain successful results

I have seen lot of people who give up after years of workouts in vain. If you speak to them, you will definitely find out that they have either not done the workout properly or they have not worked out regularly Ab-crunches are of different types- simple lying ab-crunch, seated ab-crunch, lying leg-raise, hanging leg-raise, reverse cruch and side-crunch

Rather than concentrating hard on a single workout, we should attempt to do all these workout since each workout has its own level of intensity and results

Stretching: Stretching in most sports, is done as a warm-up workout to loosen the muscles, thereby prevent any muscle tear or damage during exercise. However, stretching in general improves the flexibility of our body and helps to give better posture. Regular stretching will flex the spine and elongate it, thereby keeping it strong

Push- ups: Push ups is one of the old and most conventional workout for obtaining a strong and wide frame, with broad shoulders and a well-developed chest. Push-ups does not require any special equipments and could be done anywhere. If you are a beginner, start with 3-4 sets of 8-10 repetitions each. As days go on, you can increase the count and number of sets

Chin-ups: Chin-ups using single bar helps to develop strong shoulders with a very strong back. It also acts on the trapezius and the lower back muscles. If you are a beginner, start with 3-4 sets of 8-10 repetitions each. As days go on, you can increase the count and number of sets

Bench-press: Bench press develops your chest and makes it wide and strong. While doing bench press, make sure that you are under the supervision of a trainer since this workout can become dangerous if you are unable to lift the bar-bell back during any repetition

The above are basic workouts that help you develop a wide and strong frame. Apart from these workouts, there are specialized workouts that target other parts of the body such as biceps, triceps and the lower body

Exercises for the lower body: Lower body can be basically divided into the thigh region and the calf region. I have noticed many people who concentrate on upper body exercises and forsake their lower body. A complete workout regimen should consist of workouts for both the upper and lower body. Below are some of the specialised workouts for the lower body. i,e the leg region

Squat: Squatting develops the thigh muscles and makes them strong. Beginners should start with free-squat without weights and gradually move onto power-squats

Leg curl: Leg curl is another workout which is targetted towards the thigh muscles. It develops the posterior part of the thigh region.

Most gymnasiums have a leg-curl equipment thats work on hydraulic mode.

Leg-extension: Leg-extension workout develops the anterior, i.e, the front part of the thigh. This is an important workout since it tones the thigh muscles and develops them

Calf-raises: Calf-muscle is the muscle present on the lower leg beneath the thigh. Strong calf-muscles are essential for almost everysport and it's no wonder why gym-goers need to concentrate on building their calf-muscles

Biceps-curl: Biceps curl develeps the biceps area of the arm. It helps to build and tone the bicep muscles to give you a good chiselled arm

Triceps-curl: Like biceps curl, Triceps curls builds your tricep muscles to give a chiselled look

While taking up a workout regimen, make sure that you vary the nature and intensity of the exercises gradually. If have started off with mild basic workouts, gradually move onto intermediate and advanced workouts, which develop targeted parts of your body individually. Body building exercies can be classified into simple sets, compound sets and super sets . Each kind of exercise has its own intensity and benefit. While simple and compund sets are targeted to improve the size of muscles, supersets are designed to create power and improve the quality of your muscles

As we discussed various exercises that are needed to keep our body in proper shape, it's also essential to ensure intake of proper diet. Consume vegetables and fruits as much as possible. Ensure adequate intake of meat as well. Meat items like chicken, mutton and fish contain lot of proteins that help build your body. But avoid cooking meat with too much oil as it's not good for health. Take ample amount of fruit juice before, after and during your workouts. These will supply your body with sufficient energy during workouts and also provide lot of vitamins and minerals. If you are taking body biulding food supplements, try to take them along with fruit juices like orange and grape since food supplements generally give better results when taken along with juices

Also avoid intake of carbohydrate and fatty foods during workouts. These will impede muscle growth and reduce assimilation of proteins and other vital nutrients into the body. Carbohydrate foods like banana are of course a wonderful source of energy during exercise, but be careful so as to maintain the intake limit

If you are a body builder and wish to obtain quality muscles, you should obviously go for protein supplements to develop your muscles as normal diet will not be sufficient to load your body with sufficient nutrients

Body building food supplements mainly contain amino acids like creatine, glycine, glutamine, alanine, arginine and lysine. Whey protein is also a wonderful source of body buinding protein. Researchers have found out that combination of creatine and whey protein seem to give phenomenal results in muscle development. While buying supplements, please ensure that you take them under supervision of your trainer or coach. Never choose food supplements by yourself without consultation from an expert

Most local food supplements do not give much results for intermediate and advanced body building. If you are looking for some serious muscle, I would suggest that you go for genuine and well-known imported products. I do not wish to market anything in my website but I find one particular food supplement maker worth mentioning- NOW FOODS. This company supplies international- quality supplements at very low prices. If you really want to explore the secrets of body building and want to know which products give you real results, you could refer to magazines written by professional body builders- JOE WEIDER is one of the popular names in the body building industry

If you are looking to reduce your weight or cut down your body-fat, make sure you go for products that do not contain any anabolic steriods. Most fat burn products contain anabolic steriods which are not good for health. There are hundreds of renowned fat reduction products in the market, like Ripped Fuel and Fat Burn etc. When you buy any fat-burn supplement, once again make sure that you obtain due advice from your physical trainer or doctor

Is it true that some food supplements are bad for health? If you ask me if food supplements are bad for heath, the answer is obviously yes. Though many branded food supplements give you very good results, the chemical content in the supplement does leave its remains in the human body, which is definitely dangerous. So, try to reduce your weight through natural means like exercises than taking weight reduction pills or injections

Anabolic steriods also cause adverse side affects such as hormone over-secretion, under-secretion, ulcers, artery clogs and cardiac dis-orders. Though steriods are banned worldwide, people all around the world still obtain steriods from their very own local dealers. Prolonged use of steriods among body builders and other sportsmen have found to produce side effects such as impotency, cardiac problems, clogs in arteries and kidney problems. Some of the commonly observed symptoms of steriod use are shrinkage of testicles, fat formation in the lower chest in men and chemical blockage in the arteries and veins of the heart. Some famous sportsmen have succumbed their lives to steriod and drug use

Though steriods give miracle results, their side effects are sure to stay as well. So, it's always better to stay away from steriods

However, you can always take adequate and safe amounts of natural amino acids to boost your muscle potential. Following below is the list of natural amino acids and general nutrients needed for body building

Vitamins and Minerals

An adequate and sufficient supply of vitamins and minerals must be consumed in order for all the physiological functions of the body, in particular growth and development, to take place at the most optimum level. Eating fish is of supreme importance, it has lots of minerals that other foods lack, and help your body grow. Undoubtedly, vitamins and minerals are responsible for your bone length and density. The bone mineral established during childhood and adolescence may be the determinant of bone mineral in adulthood.

Elements that help you grow are as follows.

Protein

Proteins are essential for growth because it is required for cartilage tissues and bones. Proteins are a nutritious substance, composed of twenty-two (22) amino acids. Fourteen (14) of these produced by our own organism. The others must be supplied simultaneously to our body. Here is the list of some of them:

· Tryptophane (considered to be a soporific or sleep inducing)

· Leucine

· Isoleucine

· Lysine

· Valine

Calcium

Apricots, celery, lemon, cabbage, endives, spinach, figs, halibut. Cheese, sweet-lime, blackberries, onions, oranges, prunes, radishes, salmon, bran, yoghurt, etc.

Phosphorus

Phosphorus is necessary for bones. Sources - Garlic, lamb, almonds, asparagus, carrots, celery, cereals, mushrooms, crustaceans, cabbage, cucumbers, squash, spinach, figs, cheese, wheat germ, milk, corn, turnips, nuts, eggs, onions, parsnips, leeks, peas, fish, prunes, raisins, bran, tomatoes, etc.

Iron

Iron helps you to grow. Sources - Apricots, almonds, asparagus, beets, wheat, cereals, cabbage, watercress, dates, spinach, strawberries, lettuce, lentils, molasses, potatoes, blackberries, hazel-nuts, eggs, onions,parsley, prunes, currants, roast veal, tomatoes, etc.

Copper

Copper develops your bones. Sources - Banana's whole cereals, mushrooms, dates, eggs, etc.

Magnesium

Almonds, banana's, beets, carrots, celery, mushrooms, cabbage, dates, spinach, black figs, raspberries, Roquefort cheese, wheat germ, green beans, milk, lettuce, corn, honey, onions, oranges, grapefruit, peaches, dandelions, pears, pollen, prunes, apples, radishes, dried raisins, greens, etc.

Zinc

Garlic, pineapple, asparagus, bananas, carrots, cabbage, cucumbers, spinach, figs, strawberries, wheat germ, green beans, eggs, lettuce, beer yeast (barm), turnips, nuts, oranges, prunes, radishes, tomatoes, etc.

Iodine

Iodine is needed for the thyroid gland. Source - Sea-weed, pineapple, asparagus, carrots, mushrooms, cabbage,watercress, crustaceans, spinach, strawberries, lettuce, onions, turnips, potato peelings, peas, fish, radishes, tomatoes, etc.

Tips for healthy nutrition

1. Eat at regular hours.

2. Don't skip any meal.

3. Don't forget to eat breakfast. Always start the day with a well-rounded meal.

4. Take the time to taste and to chew your food well.

5. Vary your menu.

6. Avoid pastries, sweets, crisps, soda drinks - anything that has little or no nutritious value.

7. Beware of salt consumption. It can cause hypertension.

8. Eat a lot of raw vegetables and fresh juice. Choose whole wheat bread.

9. Drink six (6) to eight (8) glasses of water or vegetable juice or sugar-free juice per day.

10.You should also drink milk.

11.Eat good quality food supplements every day.

12.After each meal you should rest. Don't start to work or exercise right after

Never take supplements when you are not working out : It's highly important to ensure that you do not any food supplements when are not exercising. Taking supplements on an empty stomach will cause chemical deposition on our body, which will actually be utilised by our body when we are exercising. These may lead to disorders such as stomach ulcers and other abnormalities such as acromegaly

So, never take food supplements when are not doing any exercise

YOGA and Pilates: Yoga and pilates are workouts that basically emphasize upon stretching your body parts to achieve a healthy and strong physique. While Yoga is one of the ancient exercises to enhance our body, Pilates is a workout method that primarily focuses upon stretching each and every part of the human body to get a perfect structure. Yoga and Pilates workouts mainly stretches body parts such as shoulders, hips, adbomen, neck and limbs. Practising these exercises will make the bones, ligaments and muscles more supple and flexible. They also serve to prevent diseases like arthritis and osteoporosis.

An ideal exercise regimen should contain Yoga/pilates 2 to 3 times a week. Many people ask this question- "Can someone maintain a strong and powerful body which is also flexible?". The answer is 100% yes. By combining yoga and stretching workouts with weight training, you can gain muscles and well as a body frame which is flexible and supple

Role of Calcium in diet: Calcium is one of the important food nutrients in body building. Many people worry about protein content in their food but completely forget about calcium, which is a very important supplement which nurtures the bone and keeps it strong and prevents diseases such as osteoporosis. Hence, its essential that we include calcium supplements along with our regular protein supplements. Another important form of calcium is CORAL CALCIUM, which is obtained from the organic coral shells under the oceans. Coral calcium is a rich source of organic calcium and helps in building our bones and protecting them for years

Further, coral calcium is a fantastic agent which keeps the human body alkaline and prevents us from harmful and deadly diseases such as cancer. The ideal coral calcium intake for a regular gym-goer is 250-500 mg per day. However, coral calcium should be avoided by patients who have kidney or bladder stones

Planning a body building regimen:Whenever you plan for a body building workout regimen, please ensure that you follow the right exercises and proper diet. Ensure not to overtrain as well as undertrain. When you are planning to build up real muscles, it's essential that the attribute of the muscles contain quality as well as mass.

If you workout with heavy weights in limited sets, you will end up with bulk muscles. If you workout with lighter weights in prolonged sets, you will end up with lean and tightened muscles. So, when you want to have optimized muscles that have both mass and tone, you have to workout with correct weights and intensity. Start with moderate intensity and move onto high intensity workouts once you have gained substantial muscles. Make sure that you do not injure your muscles by overtraining. A torn-off muscle may take months to heal and your hard practice would literally go waste.

When you are in off-season, try as mush as possible to load your body with carbohydrates which will bulk up your muscles. When you go in for the real test during the season, you need to concentrate on protein and start sculpturing your muscles

Mental Approach towards your exercise: When you exercise, it's not only the body that's doing the job, but it's also involves your mind which motivates and drives your body to do the exercises. Always have a positive frame of mind before staring any workout regimen. Don't lose heart if you don't get the intended results. Body building is also a sport and like any other sport, it requires lot of concentration and hardwork. In the gymnasium, try to make partners with someone who does exercises better than you. A professional body builder's physique will require atleast 3-4 years of proper workout. So, have the right frame of mind and positive attitude when you start any workout regimen

Avoid smoking and Alcohol: If you are someone that has the habit of smoking or taking alcohol, please try to refrain from the practice as soon as possible. Smoking and alcohol will deteriorate your body and may steal a life-time of good health. They may lead to various illness and diseases such as cardiac problems, ulcers, tumours and cancer apart from general disorders such as weakness and impotency. Especially for someone who has started a exercise regimen, smoking and alcohol are a strict NO

Ensure Good sleep: A Good night's sleep is as good as a hard training session. Good sleep ensures that your body muscles get sufficient rest to prepare itself for the next day's workout. It also enhances production of growth hormones which inturn vitalises our body and promotes growth. An individual needs to get atleast 8 hours of good sleep a day. Muscle wear and tear will be repaired during sleep. Our metabolic system also gets sufficient rest for proper functioning

Never eat heavily before going to sleep. This is a very unhealthy practice and may lead to various health problems such as poor digestion, excess fat deposit in body and reduced secretion of growth hormones. After having dinner, leave a gap of least 1 hour before going to sleep

 

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