Ram Tiwari

Hello Ziddis!

We all hate to but end up pushing so much for the gains in the gym and life alike. Be it a promotion at your desk or packs on your abs. What we overlook is how crucial it is for our mind and body to rest to keep us going. An important element of muscle building is rest, repair and recovery – the 3 Rs of fitness necessities. Let’s check out how correct recovery techniques and adequate rest can help in muscle repair and growth.

Muscle Recovery

Muscle recovery is an important process that one should not overlook especially after an intense workout. When you push yourself in exercising more so in strength training, you end up having minor tears on your muscle fibres which can become a bigger issue to put a pause on your fitness routine if overlooked. While these wear and tear are a normal part and parcel of muscle building, muscle recovery helps one deal with these.

How to Get the Most Out of Your Muscle Recovery:

• Sleep Well: Get yourself at least 7 hours of sleep and ideally 9 hours of sleep each night to make the most of your recovery.
• Balanced Nutrition: Adding sufficient protein, healthy fats and carbs to your plate can help repair your muscles. Proteinous food like lean meats, eggs, pulses and paneer should be your best friends.
• Stay Hydrated: Drinking enough water can help keep your body hydrated and fresh. Water could repair from chapped lips and crusty skin to your metabolism. Aim to have 2 to 3 litres of water everyday.

Your Rest Day Workout

Rest day sounds like a day to just lie in your bed but it could mean giving your mind and body the rest by doing relaxing things. These relaxing things could be a part of your well-rounded fitness regimen. While rest days provide your muscles with the time they need to repair and grow stronger. You don’t need to live on your beanbag instead of getting on your feet and trying some light activities that can help speed up recovery and prevent stiffness.

Effective Rest Day Workouts:

• Relaxing Walk: A light cardio is best enjoyed in nature but depending on your preference you can either just get on a treadmill or step out in nature for a long walk, cycling or swimming. These activities increase blood flow to your muscles while also relaxing your mind and making sure you don’t feel lethargic.
• Stretching: Some gentle stretching, some light relaxing yoga and a little bit of muscle flex can go a long way on a rest day. This will help improve flexibility and reduce muscle soreness and tightness. These stretches could be simple warm-ups you do before you start working out.
• Foam Rolling: A foam roller reduces muscle soreness and increases blood flow. It also helps reduce tension and recover better.
• Movement Classes: Trying some movement classes like expressive dance can help not just your body but also your mind.

Post-Workout Muscle Recovery

Right after the workout is a crucial time to relax for your muscles to recover. Some light stretches can reduce the tension in your muscles and make it go back into the form for your daily chores.

Post-Workout Recovery Tips:

• Cool Down for 5-10 minutes after your workout and try stretching to help your body transition from high-intensity exercise to a state of rest.
• Load up with a good and healthy meal or snack within 30-60 minutes after your workout. Add some proteins and a bit of carbs and have some electrolyte-infused drink.
• Hydrate yourself.
• Allow your muscles to rest and do not run off to climb some stairs or lift something heavy.

Gym Wear and Gym Bags

The right gym wear and gym bag can make you more confident in your workouts.

• Comfortable Gym Wear: Invest in moisture-absorbing and breathable fabrics for your workout clothes. Not too tight to make your muscles sore not too lose to come in the way when working out.
• Quality Gym Bag: Choose a bag with compartments to keep your gear, water bottle, shoes, towel and if you are a busy bee then a change of clothes. Add some hygiene products like deodorant and antibacterial wipes too.

To Sum it Up

Proper rest, active recovery, and quality sleep are integral to muscle repair and growth. By incorporating effective rest day workouts, paying attention to post-workout recovery, and investing in the right gym wear and gear, you can improve your overall fitness journey. Remember, building muscle is not just about pushing hard in the gym—it’s also about giving your body and mind the time and resources it needs to recover and grow stronger. Happy training, Ziddis!

Read Also: The Importance of Proper Form of Exercises

Hello Ziddis! In today’s fast-paced world, managing stress and anxiety has become inevitably our biggest concerns. But managing these is now a need of time if we want to lead a healthy lifestyle. Our busy schedules are stressors in our every day and finding effective ways to cope can be challenging. One powerful step you can take in this journey is partnering with Ashwagandha. It has been known for its benefits towards contributing not only to physical but also mental health.

What is Ashwagandha Good For?

You can say that Ashwagandha is in the Avengers of Ayurveda. It is so versatile that even thousands of years ago without any technology to aid, it was used to cure and help many conditions. Especially to create better wellness for all those who use it. Here are some of its key benefits:

• Lowers cortisol levels to reduce stress.
• Acts as an all-natural anti-anxiety remedy, promoting a sense of calm without having any side effects.
• Improves memory and concentration.
• Freshen up the mind for more focused activities
• Boosts strength and stamina.
• Helps in building a strong immune system.

Read Also: A Beginner’s Guide to Ashwagandha

Ashwagandha Pills Benefits

Ashwagandha is available in various forms, including pills, powders, gummies and extracts. Ashwagandha pills are particularly convenient and offer the following benefits:

• Simple and easy to have every day.
• Ensures consistent and safe dose of the supplement.
• Pills like Ashwagandha AF-43 contain higher concentrations of withanolides, the active compounds that provide stress-relief benefits.

Importance of Ashwagandha in Reducing Stress and Anxiety

Extreme and constant stress can lead to health problems not just for your mind but also for your body like heart issues, depression, and low immunity. Identifying these symptoms earlier can help in ruling out future issues. Ashwagandha works magic to tackle the holistic symptoms of stress and anxiety to make sure your mind and body are both unimpacted by external stressors

Ashwagandha vs. Physical Symptoms

• Reduces cortisol levels to deal with headaches.
• Induce relaxants to relax strained muscles.
• Reduces fatigue.
• Stress can cause digestion issues and Ashwagandha promotes healthy digestion

Ashwagandha vs. Emotional Symptoms:

• Regulates the cortisol levels to reduce irritability.
• Stabilizing mood
• Makes the body immune to stressors

Ashwagandha vs. Behavioural Symptoms:

• Induces appetite
• Improves sleep quality.
• Helps charge your social battery

Ashwagandha AF-43 as an Anti-Anxiety Remedy

Ashwagandha’s AF-43 version is renowned for its anti-anxiety properties. The way it works to shield you from stress-induced issues is:

• Regulating anxiety neurotransmitters to help promote relaxation and reduce anxiety.
• Improving mood and emotional well-being by increasing serotonin levels.
• Strengthening the body’s ability to handle anxiety by making the nervous system stronger.

Ashwagandha AF-43 for Stress Relief

Ashwagandha AF-43 has more benefits than normal Ashwagandha in terms of reducing stress because of its better potency. Here’s how it helps:

• A higher concentration of withanolides enhances the stress-relief benefits of Ashwagandha.
• By making it easier for the body to absorb the results are shown much quicker and more effective making immediate alterations in the hormone levels.
• By being supportive of both mental and physical health, the overall symptoms of stress can be dealt with together.

Ashwagandha Supplements for Stress and Anxiety Issues

The Koshaveda range by MuscleBlaze taps into the wellness side with the help of Ayurveda. This range includes various forms in which you can have Ashwagandha like pills, powder or even yummy gummies. All of these are designed to support mental health by reducing stress, alleviating anxiety, and enhancing cognitive function. 

The potent formulations in the Koshaveda range, like Ashwagandha AF-43, offer natural and effective solutions to promote a balanced and calm mind, making them perfect for your holistic wellness journey.

Conclusion

Ashwagandha AF-43 can be a game-changer in managing stress and anxiety. Its natural ability to reduce cortisol levels, balance neurotransmitters, and enhance overall mental health makes it an invaluable ally. 

MuscleBlaze Koshaveda range, including Ashwagandha gummies and other Ayurvedic supplements, offers an effective and convenient way to harness these benefits, promoting a balanced and stress-free life.

Hello Ziddis! We often talk about the right workout, achieving your fitness goals, lifting heavy weights or doing more reps but it is time we pay attention to something that can change your entire output and make your workout more fruitful and safe. That’s right, today we talk about FORM! It’s about doing every exercise correctly. Proper form is super important for preventing getting injured at the same time to get your workout work for you. Let’s check out some of the common workouts and the ideal proper form to avoid injuries and gain more from those by exercising correctly.

Importance of Proper Form

Maintaining proper form while exercising is important for so many reasons as you know. which will include the obvious ones like not getting injured by straining, spraining or pulling a muscle when the technique you used did not distribute the weight evenly across the target muscles or lock up your joints but also some underlying reasons like:

• Optimal Muscle Activation: Sounds fancy but it simply means that having a proper form helps you in targeting the right muscle groups. This will increase the effect your workout has on you without making you unnecessarily sore.
• Efficiency: The reps and weight are important to push yourself and get to your fitness goal faster but without the right form you might have to put a sick leave for your gym days. So you must practice and analyse your form well before changing any weight or reps of your workout. Make sure to master the form before jumping on to something new.

Doing Dumbbell Kickbacks the Right Way

Dumbbell kickbacks target the triceps and are an excellent way to build those target muscles but if not done the right way they can lock the elbow or strain the shoulder because the dumbbell has significant weight you pull up. Some things you should always consider while doing dumbbell kickbacks are:

• Position: Your feet should be parallel to the ground and your shoulder width apart.
• Bend Forward: Bend at your hips not your back. This will help you not strain your back and keep your core stronger and tighter.
• Upper Arms Parallel: Keep your upper arms close to your torso and parallel to the ground.
• Kick Back: Focus on squeezing your triceps at the top while pushing the forearms away from your body.

Ideal Types of Squats

Squats are great for working those glutes out and getting a good shape of your lower body. You have different types of squats targeting different areas of your lower body and that helps create a good shape for your body. Here are a few types and their proper forms:

Bodyweight Squat:

• Stand with feet parallel to the ground and shoulder-width apart.
• Try to imitate the motion of sitting on the chair but keep your chest outwards and back straight
• To return to standing position push your body through heels, not knees.

Goblet Squat:

• Hold a dumbbell or kettlebell close to your chest.
• Squat like sitting in an imaginary chair all while still keeping the weight close to your body.

Barbell Back Squat:

• Hold a barbell behind your neck on your upper back and tighten your core.
• Now squat with the core still tight and get back up

The Proper Way to Deadlift

Deadlifts are a fabulous way to build and show your strength but perhaps they are regarded as an exercise notorious for injuring you if not done right.

• Position: Your feet must be parallel to the ground and hip-width apart and the barbell should be placed near the middle of your feet.
• Hold tight: Bend at the hips and knees to hold a grip over the bar with your hands
• While lifting: Keep your back straight and core tightened while lifting the bar by keeping your hips and knees straight.
• Lowering the weight: While lowering the bar back down without losing control over your back.

The Proper Pushup Technique

Pushups are great for upper body strength but must be done right:

• Starting Position: Your start position will be plank with palms parallel to the ground a plank position with hands slightly wider than shoulder-width apart.
• Lowering: Lower your body until your chest almost touches the ground, keeping elbows close to your body.
• Pushing Up: Use the strength of your arms to push through and return to the starting position of the plank.

Some Workout Accessories that You Need:

Protein Shaker

Including a good pre and post-workout is a perfect way to start your fitness regime. Using a protein shaker can help you measure your protein intake or even hydration levels and also make it easier and more convenient to make your protein shake within seconds.

Gym Bags

Gym bags come in all shapes and sizes whether you want to carry your little sipper or a change of clothes and shoes. Investing in a good gym back will make sure you are always on the go and stylish.

Final Notes:

Proper form is the foundation of any effective workout routine for many reasons but most importantly so that you can avoid injuries and reach your goals faster and safer. Make sure to understand the form before starting any new workout regime. Whether you’re lifting, squatting, or doing pushups, always prioritize form over the amount of weight or reps. Stay safe while you push your limits. Remember: form first, gain later!

Read Also: Compound vs Isolation Exercises

Hello Ziddis! Have you heard about the two types of exercises? Compound and Isolation. Whether you’re a regular gym-goer or a newbie in the fitness space, understanding the difference between these two types of exercises can help you boost your workouts, segregate them according to your fitness goals and achieve those goals much faster and safer (by avoiding injuries.

1. Compound Exercises

Compound exercises are to make your body an all-rounder by working out multiple muscle groups together. Who should try the compound exercises? The people who want to burn more calories and get a lean body all while keeping themselves in great shape. Compound exercises are the multitaskers of the fitness world. These exercises take inspiration from your everyday tasks and make your body stronger to perform those more efficiently.

Compound Exercise Workouts will Include:

Exercise	Target Muscles
Squats	Quads, hamstrings, glutes, and core
Deadlifts	Posterior chain (hamstrings, glutes, lower back, core)
Bench Press	Chest, shoulders, and triceps
Pull-Ups/Chin-Ups	Back, biceps, and core
Lunges	Quads, hamstrings, glutes, and core
Rows	Back, biceps, and shoulders
Overhead Press	Shoulders, triceps, and upper chest

By mimicking your everyday body functions you are not only burning calories but also improving the quality of your everyday tasks.

2. Isolation Exercises

Moving on to the isolation exercises, consider these as the specialists. Where compound exercises are the general practitioners, isolation exercises as the name suggests focus on a specific muscle group and train that muscle group to get stronger.

Let’s say you need a chiselled chest while not risking to changing the form of your overall physique, you would want to practice an isolation workout of your chest. These exercises allow you to hone in on specific areas that need extra attention.

Isolation Exercises You can Add to Your Routine:

Exercise	Target Muscles
Bicep Curls	Biceps
Tricep Extensions	Triceps
Leg Curls	Hamstrings
Leg Extensions	Quads
Calf Raises	Calves
Lateral Raises	Shoulders
Chest Flyes	Chest

Isolation exercises allow you to be the sculptor of your own body and focus your attention on parts that you feel require more work. A common misconception is that an isolation workout can create an imbalance in your body shape. But the truth is one should use isolation exercises to create balance in parts that you are not entirely happy with and would want to make better via exercising.

They are also very valid when avoiding injuries.

3. Compound Exercises vs. Isolation Exercises

So, which should you choose—compound or isolation exercises? The answer depends on your fitness goals and current level. Here’s a quick comparison to help you decide:

Criteria	Compound Exercises	Isolation Exercises
Efficiency	Work multiple muscles at once; ideal for time-crunched workouts	Target specific muscles; less efficient for overall workout
Strength and Functionality	Build functional strength, improve coordination, and enhance overall fitness	Focus on specific muscle groups; less impact on overall functionality
Muscle Definition	Provide overall muscle building; less targeted muscle sculpting	Allow for precise sculpting and definition of specific muscles
Injury and Rehabilitation	May place more strain on joints; not ideal for injury rehab	Gentler on joints; perfect for rehab and strengthening specific areas
Variety and Balance	Essential for building a strong foundation and overall fitness	Important for adding finishing touches and addressing muscle imbalances

4. How a Good Workout Wear Can Support You

Now, let’s understand why adding layers to our workout helps. Workout wear can make a world of difference, providing support, comfort, and even a mental boost. A secret tip: by rewarding yourself with good workout wear you can feel more motivated to workout.

• Comfort and Ease of Movement: Making sure that you wear the right clothes when working out can help a lot. The fabric needs to be breathable, the clothes need to be stretchable and you need to feel good when you put it on.
• Support and Stability: Especially for women, good workout wear is something that supports your body and doesn’t make you feel weird when you work out.
• Confidence Boost: When you feel great in your gear, you’re more likely to push yourself and stay committed to your fitness goals. 

You can buy some really cool and supportive workout accessories from MuscleBlaze along with some stamina supplements made of Ashwagandha to help you get that extra push and be a better version of yourself. Know that these are going to make your workout feel and turn out great from the outside and within! You might feel very lost on how you start using supplements but worry not. if you are not a diet-conscious person and still want something to push your workout sessions you can rely on ashwagandha supplements.

Final Verdict:

Understanding your fitness goals and your ideal body image is very important when you want to choose which of the compound or isolation workout styles you want to include in your workout. Pick the right clothes and best supplements and see yourself look better and feel greater every time you see a mirror.

Hello Ziddis! Okay, we have questions! On a scale of 1-10, how busy are you? And how much of your busy schedule is impacting the purchases you make for your health? Are these purchases well-researched? Balancing the mind, body, and spirit has become a sustenance requirement in today’s stressful world, and one wonderful way to do this is through supplements.

Traditional Roots of Ashwagandha

Ashwagandha more complicatedly known as Indian ginseng, has been in the books of Ayurvedic supplements for thousands of years. It literally translates to “smell of horse,” and symbolically represents the strength and vitality it brings.

The versatility of this herb is how it is a shape-shifter depending on your needs. It is an adaptogen that also helps you manage stress, it also aids in building focus, it also helps your sexual issues so it is a great supplement overall. It is a Dhoni of the supplement world and best of all it is ll natural. It’s like a little hug for your body and mind, straight from nature.

What is Ashwagandha AF-43?

No, it is not any arm or ammunition literally but metaphorically this will help you build your arms!

Ashwagandha has different versions and the best to be known is Ashwagandha AF-43. Ashwagandha AF-43 is particularly special because it has a higher concentration of withanolides. Withanolides are the active compounds that give Ashwagandha its wonderful effects. Basically, it has more magic than your everyday Ashwagandha.

Feature	Regular Ashwagandha	Ashwagandha AF-43
Withanolide Content	2-5%	5-10%
Bioavailability	Moderate	Enhanced
Absorption	Regular	Easier for the body to absorb
Effectiveness	Average Effectiveness	Around 50% More effectiveness
Stress Reduction	Reduces cortisol levels	More effective in reducing cortisol
Function Support	Improves memory and focus	20-40% better at improving overall cognitive function

Ashwagandha Root Benefits

The root of Ashwagandha is the most potent part of the plant. Here are some specific benefits:

• Anti-Inflammatory: Reduces inflammation, which is great for conditions like arthritis.
• Antioxidant Properties: Protects against cellular damage by neutralizing free radicals.
• Cardiovascular Health: Improves heart health by lowering cholesterol and blood pressure.

Ashwagandha Dosage

The right dosage of Ashwagandha can vary based on individual needs. Typically, a daily dose of 300-500 mg of standardized root extract with 5-10% withanolides is recommended. For Ashwagandha powder, 1-2 teaspoons per day mixed into smoothies, teas, or meals is ideal. Start with a lower dose and see how your body feels, and remember, it’s always best to consult a healthcare professional to find what’s right for you.

Benefits of Ashwagandha for Women

Ashwagandha offers many benefits to women as well:

• It helps regulate menstrual cycles and ease symptoms of menopause by balancing your hormones.
• Makes your skin glow from within by reducing inflammation and stress.
• Improves your daily energy levels and reduces your tiredness at the end of the day.
• Keeps your mood cheerful and happy by making your mind calmer,
• Improves your productivity by pushing you into focus mode.

Benefits of Ashwagandha for Men

Men should add Ashwagandha to their carts ASAP because:

• Helps in lifting heavier, running longer and working out more
• It helps you with your sexual issues
• It improves your stamina
• It boosts your mood throughout the day
• It reduces frustration and keeps you focused
• It helps you rest better.

Ayurvedic Products like Ashwagandha

There are so many benefits for men and women who use Ashwagandha regularly. Be it in a capsule form or powder or even Ashwagandha Gummies. It is important to understand that Ayurveda is always the cornerstone of your well-being and you can rely on it for all your supplement needs. As we said, not all of us have time to research what is proven most effective amidst so many advancements and updates but with Ayurveda because of the ingredients being so age-old, the products of those ingredients more often than not stand true to the tests of time. You do not need to feel overwhelmed by getting your hands on such Ayurvedic products which are pure and authentic. MuscleBlaze especially has a specially curated section for your Ayurvedic supplement needs. For all those who feel curious after reading this blog, MuscleBlaze’s Koshaveda is an ashwagandha supplement tried, tested and loved by thousands of people just like yourself!

Final Notes

Ashwagandha is time-tested and offers numerous benefits for both men and women, making it a valuable addition to any supplement stack. Whether you’re looking for stress relief, enhanced cognitive function, improved physical performance, or overall well-being, Ashwagandha, especially Ashwagandha AF-43, can be your BFF. Embrace the ancient wisdom of Ayurveda with this potent adaptogen and take a step towards holistic wellness.

Read Also: A Beginner’s Guide to Ashwagandha