MBAdmin2023

Thinking of getting started on your fitness journey? Well, it is a great decision. Before you begin your journey it is very essential to set a goal and then choose a workout routine accordingly. If you are a novice and have never exercised before, then creating a Fitness Cheat Sheet all by yourself will be a herculean task unless you know the exercises to incorporate in your sheet to suit your goals. It is ideal to follow the pointers in a fitness guide to achieve your goal.

What should a Beginner do before Starting the Fitness Journey?

Whether it is just being able to see your toes while you stand, you want bulky arms or you want a toned body, you will be able to achieve it all only when you follow the right steps. Here is what you should do.

• You should get a complete physical check-up if you have a sedentary lifestyle. You should be consulting a doctor before you start working out if you are dealing with any medical condition and if you have had surgery.
• Discuss your goals with a trained personal trainer. Get the physical assessment done and allow the personal trainer to chalk out a fitness program that suits your goals.

Prepare a diet cheat sheet. The chart should have the right nutrition to calorie ratio. Consult a nutritionist if required. Reduce the portion of each meal and have 6 small portions instead of 3 large ones.

What are the Guidelines to Prepare a Fitness Cheat Sheet?

As a beginner, it is not advisable for you to prepare a fitness cheat sheet all by yourself. The workout routine should be commensurate to your goals to achieve the required result. It is recommended to consult a professional trainer to draw the fitness programme for you. Alternately, you can choose from the pre-made charts that are easily available

Is a Warm-up Required before Commencing the Workout?

A warm-up enhances the performance level and reduces the risk of injuries during workouts. For a cardio workout, the warm-up could be a set of exercises of low intensity like just to get you sweating within 10 minutes. A dynamic warm-up is best suited for a weight workout. Do two sets of dynamic exercises like squats, lunges, push-ups and good morning in a row with an empty bar. Taking a small break between the sets is essential.

Is it Necessary to Stretch?

Yes. You need to stretch to improve your flexibility. The recommended way to stretch is to do repetitive dynamic exercises like lunges, squats, good mornings, and push-ups. You should push the range to a pain-free level while keeping the right form. Eventually, with improvement in flexibility, you will be able to push the range further.

Cardio and Weight Training have Individual Benefits

Cardio exercises improve blood and oxygen supply to your muscles and also builds up the functioning of the heart and lungs. It helps build endurance. Blood sugar and blood pressure can be controlled alongside burning the excess fat with regular cardio.

Weight training strengthens and builds muscles. It improves metabolism and helps in burning more fat eventually. You need to strengthen your muscles to feel stronger, have strong bones, improve balance and posture. For this, you will have to do weight training.

In conclusion, it is up to you to decide if you just want to shed those extra pounds or want overall fitness.

What is the Extent of Weight that I can Lift?

As a beginner, you should follow the thumb rules of weight lifting. With the weight, you choose to lift you should be able to complete a repetition without losing control over the speed or the form. If you are not able to control the speed of the weight before completing the repetition, means the weight is too heavy for you. If you feel you could have done more repetitions after completing the earlier repetitions well, that means, the weight was too light for you.

While performing some weight exercises I am unable to push beyond a point as it pains. Is it ok?

The flexibility and endurance level is different for each person. While doing weight training you should raise and lower the weight and body only to a pain-free level. With continuous training, you will be able to increase the range to get the best result.

What is The Routine I should Follow to Build Biceps?

Exercises that target multiple joints work better for building muscles than isolation exercises that target only one joint. Also, muscles grow better with heavyweights. You should make the choice accordingly. For example, if your choice is between a chin-up or a curl, chin up works better for two reasons. You lift more weights while doing a chin-up than a curl. The main target zone of chin-up is the back but it engages your core as well. But the curl works only on your biceps.

Useful Tips to Prepare a Diet Cheat Chart

Here are a few tips for you to prepare a diet cheat chart. 

• Keep a record of your food intake to assess the calorie consumption and decide how many to add or reduce.
• Your diet should contain high fibre and low sugar foods along with protein. It should have proper high nutrition to calorie ratio.
• Consult a nutritionist for proper recommendation as per your fitness goal.

Common Workout Mistakes Beginners Make

Gettings started with the fitness journey might not be as comfortable as it should be. Follow these useful tips and hit the floor with immense confidence.

• Warm-up before you start the regular workout.
• Plan your workout routine before you hit the gym.
• Combine both cardio and weights.
• Put back the weights on the rack before you leave.
• Conclude the workout with post-workout stretches to cool down.

MuscleBlaze has introduced Mass and Weight Gainer for fitness enthusiasts who intend to bulk up muscle and gain weight in a healthy way.

Protein supplementation or a high protein diet is a must for those who train on a regular basis. When we think of proteins, we commonly think of animal-based proteins like meat, poultry, eggs, or dairy products. Even the most common and popular supplements contain whey protein which is a derivative of milk. In this article we are discussing about post workout recovery.

However, with many athletes switching to vegan diets, there is increasing interest in plant-based high-protein vegan foods. They are known to be a healthier option as well. If you are wondering how to make your vegan diet compatible with your hardcore workout, here is a complete guide for you. 

Can You Get Your Proteins From a Complete Vegan Diet? 

It is rooted in most of our thinking that plants do not give you protein. This is why, if you are a vegan, you have probably been asked where you get your proteins quite often. According to the British Dietetic Association and the Academy of Nutrition and Dietetics, it is possible to even for professional athletes to fulfill their protein requirement with a vegan diet. 

With top athletes like Venus Williams and boxer David Haye following a vegan diet, you can be sure that plant-based protein after a workout is a great way of recovery, muscle development, and enhanced performance. 

The Complete and Incomplete Protein Debate

For most vegans, the fact that plant-based proteins are incomplete proteins often springs doubts about their efficacy in muscle recovery. Now proteins are made of 20 types of amino acids out of which only 9 are considered essential amino acids. This means that your body cannot produce them. So, you need to include them as part of your diet. Most animal-based proteins provide a single source with all the 9 amino acids, making them complete proteins. 

However, when it comes to recovery, there are only certain types of amino acids that play an important role. This includes Leucine which is the primary BCAA or Branched Chain Amino Acid. 

High-protein vegan foods like peanuts, hemp protein powders, soybeans, and pea protein powders have a good content of leucine. This is the amino acid responsible for muscle recovery as it is used up the most when you work out. 

Therefore, it is not necessary for you to get all the 9 essential amino acids from a single source each time. This is where the need for a vegan post-workout supplement comes up. You can consume it at your convenience post-workout and remain stress-free about your protein intake. 

Whatever you pick, as long as you get different varieties of plant proteins in your diet, you will be able to have a perfectly healthy and active lifestyle, even if you choose to go vegan.

Thumb Rules To Effectively Use Plant-based Protein After Workout For Recovery

In order to help your muscles recover quickly and also ensure noticeable muscle development, here are some thumb rules that you should follow: 

• Consume your vegan protein powder within the post-workout window: There is a window of 15-30 minutes post-workout after which muscle loss begins. This happens when structural amino acids are used up for recovery. Making sure that you get a good protein source within this window accelerates the recovery process. This includes any vegan protein or powder of your choice. 
• Make sure it is easy to absorb: The faster the muscles are replenished with the nutrients that they need, the faster they start recovering. Consuming solid foods after your workout slows down this process as the food needs to be broken down first before the protein can get into action. Instead, smoothies or juices that contain one of the best vegan post-workout supplements rich in plant protein and vegetarian vitamin c are ideal. The biggest advantage for vegans is that these smoothies and drinks do not contain dairy which is extremely hard to digest. 
• Drink a lot of water: When you workout, your body loses a lot of water through sweat. Water acts as a medium that transports nutrients to various parts of the body. So, if you allow yourself to get dehydrated after a workout, even the best protein source is not good enough. Consume electrolytes or drink 2 cups of water for every pound of bodyweight that you lose when you train. It is best to consume this recommended amount of water during the training session. 

Choose The Right Vegan Protein Powder or Sources 

Of course, you need to include plant-based sources of high-protein vegan foods to optimize your recovery diet. Here are some options for you: 

• Pulses: These are seeds that grow inside a pod. Lentils, beans, and peas are categorized as pulses and are among the best protein sources for vegans. For instance, just one cup of lentils can give you approximately 9g of protein. 
• Whole grains: Whole grains like oats have gained the reputation of being the favorite breakfast of athletes. They not only load you with protein but also give you a reliable source of fiber which keeps you feeling fuller for longer. 
• Tofu: Made with soya beans, tofu and tempeh are great sources of protein. With 100g, you get about 8g of protein. Since it is also tasty and versatile, it is very easy to include in your diet. 
• Nuts and seeds: Hemp seeds, chia seeds, almonds, cashews, and other forms of nuts and seeds are great additions to your diet. They can be used in salads or smoothies to top off your meal plan with extra protein. You can also use nut butters which are just as effective. 

Ideally, you need 1g of protein per kilogram of bodyweight. If you feel like a regular diet does not allow you to meet this requirement. Adding a reliable vegan, post-workout supplement like bGreen Plant Protein by MuscleBlaze is just what you need. It is one of the best vegan post-workout supplements that provide you with a single concentrated protein source.

What can I do to strengthen my immune system? This is a question many people ask themselves when they are sick or feeling run down. The truth is, healthy eating, exercise, and rest are all important for boosting your immune system and protecting you against diseases like flu and colds. The best thing you can do for yourself is to get a healthy diet that consists of foods from each food group. It’s best to eat several small meals a day rather than having three large meals. Eating frequently keeps your blood sugar and insulin levels in balance, which helps ward off illness and disease. Looking for natural things to boost the immune system? Read on to know.

1. Exercise for Better Immune System

Exercise is one of the best healthy ways to strengthen your immune system. The Exercise speeds up your body’s natural immune response. Studies have shown that exercise helps stimulate your white blood cells and boost your immune response. Regular exercise also boosts your well-being and reduces the risk of heart disease and diabetes.

2. Sound Sleep

Sleep is a great way to maintain your healthy immune system and keep you physically fit. A lack of sleep has been linked to lower immunity among adults. A lack of sleep is also associated with greater depression, poor memory, weight gain, and poor physical health. So getting at least seven hours of good quality sleep each night is essential for boosting your immunity.

3. Healthy Eating

Diet is an important element in building a healthy immune system. Eating healthy foods can help you control your cholesterol and reduce the risks of cancer and heart disease. The nutrients found in immunity booster veg food such as fruits, vegetables, and whole grains can help to strengthen your immune system. Many of these same nutrients can also improve your eyesight, make you feel more energetic, and improve your memory. If you are unable to get all these nutrients in sufficient amounts from the food alone then you must try the best vitamins to boost the immune system.

4. Try Natural Herbs to Boost Immune System

Natural herbs have been used for centuries to help people strengthen their immune systems. Indian gooseberry is one herb that has been used for centuries to help strengthen the immune response. Chinese elm and Japanese fenugreek have also been used for the same purpose. Other herbs that have been used to strengthen the immune system are golden seal, echinacea, and echinacea tincture

5. Coping With Stress

Stress is another factor that depletes the strength of your immune system. It has been shown that older people are more susceptible to colds and flu because their immune response is not as effective. Because of this, older people may be at risk of developing serious health conditions such as arthritis and osteoporosis. The best way to combat stress is to find healthy ways to cope with it like exercising, eating healthy, sleeping and waking up on time and practicing mindfulness and yoga. So, next time you feel stressed out or overwhelmed, it is important to know and understand how to deal with stress effectively. Activities such as yoga and meditation can help to reduce stress and increase your overall health. Learning how to relax and cope with stress is just as important as eating healthy foods.

6. Follow A Healthy Lifestyle

A healthy lifestyle is also important to your health and immune system. Living a healthy lifestyle can include cutting back on smoking and other tobacco related habits, exercising daily, and drinking plenty of water to keep your body hydrated. A healthy diet is also an important part of living a healthy lifestyle. Using fresh produce and avoiding junk food when possible are other healthy ways to strengthen your immune system. With a combination of healthy foods and a good exercise routine, you can keep your immune system strong and healthy for years to come.

The final option that you can try is homeopathy and ayurveda. Homeopathy has been recognized as a powerful and effective treatment for all kinds of ailments. Because every individual is different, there are no “one size fits all” prescriptions. But homeopathy has been proven to be a very effective way to strengthen your immune system and give you a healthy outlook and attitude. This includes a healthy body, a healthy mind, and a healthy attitude. You can use ayurvedic medicines and herbal supplements to boost the immune system. Ayurvedic medicines are prescribed on the basis of three body doshas; vata, pitta and kapha, which are known to be responsible for a person’s mental, physiological, and emotional health. 

Conclusion

By following the above mentioned tips you can strengthen your immune system, you can learn how to enhance your natural defenses so that you can fight off any illness or disease that comes your way. It’s important to maintain a healthy lifestyle. exercise, eat right and take vitamin supplements on a regular basis. If you do all that, you will be well on your way to a healthy life and the immunity you need to keep you healthy. Also, if you are someone who wants to include whey protein powder, mass gainer, pre workout, then consult your doctor first, don’t just start consuming anything as it can impact your immune system in a negative way.

Leaning is a part of bodybuilding in which bodybuilders train for getting a cutting and shredded body. Unlike bulking, in leaning bodybuilders have to focus on intense workouts and burning calories. In bulking people use mass gainer but there is no use of it in cutting. Usually, people hop on to the protein powder for lean muscle especially on whey protein powder but there are many other things to focus on as well. Training is one of them. Unlike bulking up, you have to increase the repetitions of weight lifting sets. You may increase the weight or not but increasing repetitions are a must.

Pre workout also plays an important role in lean muscle mass gain as it helps to give the energy to train harder in the gym and avoid fatigue due to the lack of concentration and energy. So Beta-Alanine, caffeine, Citrulline, creatine, Sodium Bicarbonate, BCAAs, Nitrate, and other supplements come into the picture that boost your athletic performance and help you to get results faster. Sleeping and rest are other most important factors for faster muscle recovery that makes you ready for the next day’s intense workout session full of energy and motivation. Last but not least the most important factor is food that can’t be ignored in any case. Here are the best foods for lean muscle mass gain you must acknowledge.

Foods For Lean Muscle Gaining

Cutting requires discipline, intense training, nourishment, sleep, muscle recovery, and others. Here, we will introduce your lean muscle gaining foods, one of the most important factors from them to support your fitness regime.  

Lean Beef

Some research says that consuming red meat is very effective for lean muscle mass gain. With good weight training, it becomes very easy to have faster lean muscle mass gaining. It is the best protein for lean muscle growth but you have to consider other factors especially intense training while consuming it. There are many nutrients which help it to do so:

• B Vitamins
• Creatine
• High quality and amount of protein
• High calories and fats

Shrimp

 It is one of the most consumed shellfish that provides a rich source of nutrients which you will not find in other foods in abundance. Some people don’t like it as it is also a great source of high cholesterol and assume that it has negative effects on health. But many people claim its several benefits to health due to its nutrient contents. Here are the nutrients contents of the Shrimp that help you in getting shredded body:

• Low in calories
• Protein
• Magnesium
• Iron
• Iodine
• Vitamin B 12
• Selenium
• Phosphorus
• Niacin
• Zinc

Cottage Cheese

Though cottage cheese is not very high in protein, it is very good for lean muscle mass as it consists of other essential nutrients. It is a soft, creamy, white milk product that is lactose free, reduced sodium, and mild flavor. It’s quality depends on the quality of milk. It is very effective in losing weight and cutting shape with its excellent nutritional profile:

• Calcium
• Folate
• Sodium
• Fat
• Carbs
• Protein
• Calories
• Selenium
• Vitamin B12
• Riboflavin
• Carbs
• Zinc
• Choline
• Copper
• Vitamin B6

Turkey Breast

Very good for supporting a good level of serotonin in your body that helps you to stay alert and in a good mood. Turkey breast is less in calories and fat that makes it an ideal choice for lean muscle gain. But it is high in sodium and can have risks of high blood pressure, cholesterol, heart diseases, infertility, and other risks. 

• Calories
• Fat
• Protein
• Carbs
• Zinc
• Choline
• Vitamin B 6
• Vitamin B 12
• Niacin
• Selenium
• Tryptophan (Amino Acid)

Whey Protein

The best protein powder for lean muscle that you find from milk. Usually milk consists of two types of proteins: casein and whey protein. Casein is found in larger amounts and whey is found in less amounts. But people who are in lean muscle mass regime prefer whey protein as it is fast digesting protein and very effective after training sessions to recover the muscles faster. 

• Energy
• Phosphorus
• Calcium
• Protein
• Fiber
• Fats
• Carbs
• Amino acids

Brown Rice

We are aware of white rice but less of us know that it comes from brown rice. In the milling process, germ, husk, and bran of natural rice is removed. Yes, that increases the life of the rice but also removes the nutritional facts like vitamins, minerals, fiber, and others. Sometimes white rice is fortified with nutrients, artificially. But brown rice is packed with more nutrient content than white rice and known as whole grain, which makes it a healthy choice for lean bodybuilding.  

• Energy
• Carbohydrates
• Sugars
• Calcium
• Sodium
• Iron
• Fatty acids
• Cholesterol
• Protein
• Fiber

Eggs

When it comes to bodybuilding, you can’t ignore the value of eggs for protein. It is a great source of high quality protein, fats, and other nutrients that help you in training. Almost everyone likes to have them because of its taste but it is also a superfood loaded with nutrients. Bodybuilders suggest eating three eggs without yolk and one full egg for avoiding the side effects of extra nutrients. In the market, egg white is available as a supplement but it is always better to have it the natural way to enjoy better health and well beingness. 

• Vitamin A
• Vitamin B2
• Vitamin B5
• Vitamin B12
• Vitamin D
• Vitamin E
• Selenium
• Omega 3 Fatty Acids
• Omega 6 Fatty Acids
• Folate
• Calories
• Protein 

Takeaway

High protein diet is very much needed for muscle gain but you will not get the right amount of protein from these diets as they are filled with other nutrients. So, it is wise to go for the best protein powder for lean muscle gain along with these diets. It helps you to get protein in small portions and avoids you from overeating. Also take care of all other factors like consuming Pre-workout, sound sleeping, hydration, right kinds of training, healthy habits, and others for faster results in gaining lean muscle. With a combined approach, you will not take more than six months for getting a shredded body.

Yoga for anxiety and depression – What’s the connection? Yoga is a mind/body practice that has been around for thousands of years. When combined with meditation, it has proven to be an extremely effective tool in reducing stress and anxiety, as well as promoting a sense of well-being. The origin of yoga lies in India, and its profound calming effect is not exclusive to the Indian culture. It has recently spread into many other cultures, though it is particularly popular in the West. Here, I want to explore some of the potential benefits of practicing yoga for anxiety and depression.

Read About Best Yoga Poses for Beginners

How Practicing Yoga Can Help You Deal With Anxiety and Depression

• Anxiety and depression often occur together – that is, they are often co-occurring. In fact, anxiety can lead to clinical depression, which is characterized by severe emotional instability. As well as this, anxiety can itself be a precursor or a major indicator of clinical depression. Anxiety, of course, also frequently precedes periods of sadness or moodiness. When one of these phases begins, it can be triggered by stress, worry and even the anticipation of negative outcomes.

• Yoga has recently been shown to reduce these symptoms of anxiety and depression, to varying degrees. It seems that the combination of yoga and meditation can offer a sort of mind-body treatment, which may be able to both treat the symptoms and prevent them from coming back. Yoga can help both patients and doctors by having a positive effect on the physical body and mind. Best yoga for anxiety and depression also seems to have benefits when it comes to the “emotional” or “psychological” body as well. So, start with beginner yoga for anxiety and depression.

• Yoga for anxiety and depression can help manage stress and anxiety naturally. When you consider the many physical and mental complications that arise from prolonged periods of high stress and anxiety, it’s no wonder that they often find their way into your system. It can cause your blood pressure to rise; it can cause your heart rate to increase; it can create a heightened sense of appetite – causing an increase in food cravings, and so on. These cravings are then picked up by other physical ailments, such as high blood sugar and insomnia.

• When you participate in depression cure by yoga or depression yoga treatment, the result is an internal cleansing, and you will start to heal in other ways, as well. You will begin to experience a reduction in anxiety and depression. Stress and Anxiety disorders often lead to a state of chronic tiredness, insomnia, and a number of other serious physical conditions – which will only get worse, if they are not treated. Yoga offers a powerful way to address this issue head-on – and reverse it if need be. Not only will yoga help you physically, but it will help you psychologically as well.

• When you consider the many benefits of Yoga – it is easy to see why yoga and meditation should form a vital part of your weekly schedule. There are a variety of Yoga positions that will help you to calm and soothe your body and mind – all while improving your health. And yoga can even compliment a healthy eating plan. If you’ve tried traditional methods to treat your anxiety and depression, Yoga may be just what you need to truly feel better.

• Yoga and meditation go hand-in-hand. As you become familiar with Yoga positions and as you learn to use the various Yoga postures correctly, you will discover that Yoga can be a great source of relaxation and also promote healing. If you have ever felt a little “over-stressed”, Yoga can help you regain your sense of self-esteem. Yoga can help you better manage your emotions so that you don’t let them rule your life – or your life around you!

• As you do more Yoga, you will discover that Yoga can actually assist in your recovery from any number of illnesses and problems, including: chronic fatigue syndrome, arthritis, fibromyalgia, chronic pain, irritable bowel syndrome, seasonal affective disorder, sleep disorders, and many other physical issues. 

• When you practice Yoga regularly, you will find that you will be able to: reduce your stress level, enhance your flexibility, control your blood pressure, and improve your immune system. And yoga can also help to improve your mood, boost your energy, and assist in weight loss. Yoga can make a real difference in your life, whether you are looking to ease some of your daily stresses, or if you are looking to improve your health and well-being for the long term. So, start doing yoga and soon you’ll wonder how you ever got along without it. Yoga is truly the answer to a better life. The moment you start getting the benefits of yoga then you can opt for whey protein powder, mass gainer, pre workout supplements after consulting your doctor.

Have you tried doing yoga? How was your experience? Feel free to share with us in the comments section below.