Ram Tiwari

A nice toned, sculpted midsection is something everyone loves but can you train your abs every day? So, we decided to take a deeper look at core training and abs recovery along with the essentials of getting abs — caffeine supplements… Creatine?

What Are Core Workouts?

Common core exercises target the muscles of your abdomen, lower back and pelvis. Close to all physical activities require these muscles, which help balance and stabilize your spine. A strong core is essential for performance in other sports as well as everyday activities, and it should be an integral part of your strength training program if you want to maintain fitness.

Core Exercises To Do At The Gym

The gym is equipped with a range of equipment that can help in intensifying core workouts:

Cable Crunches – These allow many people to better target upper ab fibers by adding resistance via a cable machine.

Leg Raises: Hang from a pull-up bar and raise your legs to work all layers of the lower abs as well as the hip flexors.

Ab Wheel Rollouts: A stellar core-engaged, stability and strength-focused exercise.

Russian Twists: light medicine ball or weight plate, twist the torso from side to side for obliques

Core Workouts at Home

No gym? No problem. Even if you just have a doorway pull-up bar, you can effectively work on your core at home.

Crunches: One of the classics that focuses all movement in both top abs points.

Bicycle Crunches: To work your oblique lower part of the tummy where a greater amount of fat is stored have opposite elbows and knees meet in cycling motion.

Reverse Leg Lifts: Lying on your back, raise both legs to work lower abs.

Flutter Kicks:  Lie on your back and kick one leg at a time to work those lower abs.

Mountain Climbers: Doing mountain climbers is like getting your cardio and core workout all in one.

Best Ab Workouts

A variety of exercises is always the best approach when it comes to isolating your core muscles:

Weighted Sit-Ups: Place weights when you do your sit-ups for added resistance.

Toe Touches: Lie on your back and reach your hands towards your toes, engaging your upper abs.

Spiderman Planks: From a plank position, bring your knee to your elbow, alternating sides to target your obliques.

Dead Bugs: Lie on your back with arms and legs raised, then lower opposite limbs while keeping your core engaged.

Reverse Crunches: Lift your hips off the ground while bringing your knees towards your chest, targeting your lower abs.

Importance of Recovery When Training a Specific Muscle Group- Abs

Training your abs every day might seem like the fastest route to a six-pack, but it’s not ideal. Muscles need time to recover and repair. Overtraining can lead to muscle fatigue, decreased performance, and even injury. Giving your abs 48 hours of rest between intense workouts allows for optimal recovery and growth.

Role of Protein in Recovery

Protein plays a crucial role in muscle recovery. It helps repair and build muscle tissues that are broken down during workouts. Incorporating a protein-rich diet or supplements ensures your muscles have the necessary building blocks to recover efficiently.

Which Supplements Can Help You Get Better Abs Faster?

Achieving those chiselled abs isn’t just about hitting the gym hard; it’s also about fueling your body with the right supplements. At MuscleBlaze, your one-stop shop for supplement shopping online, you’ll find a range of products designed to support your fitness goals and help you achieve a stronger, more defined core. Let’s spotlight the key supplements, including creatine powder, and explore how they can enhance your ab workouts.

• Creatine 
• Protein Supplements
• Whey Protein
• Casein Protein
• Plant-Based Protein (Pea Protein, Rice Protein)
• Branched-Chain Amino Acids (BCAAs)
• Fat Burners
• Caffeine
• Green Tea Extract
• L-Carnitine
• Pre-Workout Supplements
• Caffeine
• Beta-Alanine
• Nitric Oxide Boosters (L-Arginine, L-Citrulline)

Spotlight on Creatine 

Creatine is a well-researched supplement known for its ability to improve strength, endurance, and muscle mass. It works by replenishing ATP stores in your muscles, providing the energy needed for high-intensity workouts.

Creatine Supplements You Can Rely On

MuscleBlaze CreaPro features 99.99% pure creatine sourced from Germany. Renowned for its effectiveness, it improves endurance for high-energy sports, aids in muscle mass gain, and enhances overall performance.

MuscleBlaze CreAMP Creatine Monohydrate offers 100% pure creamp creatine monohydrate, promoting better absorption and utilization compared to regular creatine. It supports muscle volumization through improved protein synthesis and enhances cognitive function for focused workouts.

Wrapping-Up

While abs are great, training them daily isn’t the best approach. Give your muscles time to recover, fuel them with protein, and support your workouts with supplements like creatine and BCAAs. MuscleBlaze offers high-quality products like MuscleBlaze CreaPro and CreAMP Creatine Monohydrate to help you achieve your fitness goals. So, go ahead, embrace the gains, and let these supplements be your partners in sculpting those enviable abs.

We know that protein is a super important element for our health. But did you know the timing of consuming it is also as important? I know right? That means we have not been paying attention to half the crucial part of reaching the protein intake goals! But no worries. We will help you figure what are the protein practices you need to keep in mind. Starting with a pressing question: Is is okay to have protein shakes before going to bed?

Benefits of Taking a Protein Shake Before Bed

Muscle Recovery and Growth 

At night, your muscles use this time for repairing your muscles. A protein shake before bed can give them the materials they need to work efficiently. This is especially true for slow-digesting proteins like casein, which provide a steady supply of amino acids throughout the night, boosting muscle repair and growth. 

Improved Metabolism 

It’s also possible that consuming a protein shake before going to bed can aid in improving metabolism. Proteins that break down slowly can help you lose fat and maintain a healthy weight by boosting your metabolism even while you sleep. By preventing muscle breakdown, this consistent delivery of amino acids helps you stay on track with your exercise objectives.

Reduced Muscle Breakdown

Your body goes into a fasting condition over night, which can cause your muscles to break down. You can lower your risk of muscle catabolism by giving your body a steady supply of amino acids before bed by having a protein shake. This is especially crucial for people who regularly lift weights or participate in other high-intensity physical activities, as it guarantees that muscle growth and repair occur through sleep.

The Ideal Time to Have Protein Shake:

After Exercise Protein Requirement

Post Working out is one of the most important times to eat protein. Imagine this: your muscles are begging for nourishment after a strenuous workout. Now is the ideal moment to have a protein shake. After a workout, protein consumption greatly improves muscle growth and recuperation.

Enhanced Production of Muscle Proteins: Your muscles are ready to take in nutrients after an exercise session. Eating protein inside this 30- to 2-hour post-workout “anabolic window” promotes muscle protein synthesis (MPS), which is essential for muscle growth and repair.

Glycogen Replenishment: After an exercise, combining protein and carbs aids in the replenishment of glycogen stores, which is necessary for prolonged energy and recuperation.

Decreased Muscle Soreness: Consuming enough protein post-exercise can lessen muscle soreness allowing quicker recovery and improved performance in your next sessions.

How much protein can you consume in a day?

Spread out the amount of protein you eat throughout your meals for best benefits. By doing this, a steady supply of amino acids is guaranteed to assist both muscle growth and maintenance. To maintain a healthy protein balance in your body, try to incorporate some form of protein into every meal and snack. This method aids in maintaining the overall nutritional balance, satiety, and health of the muscles.

How Many Shakes with Protein Should a Person Eat in a Day?

You should eat different amounts of protein shakes each day depending on your requirements, diet, and level of activity.

For every kilogram of body weight, the majority of people require 0.8 grammes of protein. For people who exercise regularly, this requirement can rise to 1.2–2.0 grams per kilogram of body weight.

Nutritional Points to Remember

Your total dietary protein intake determines how many protein shakes you require. If you don’t get enough protein in your diet, a smoothie can help fill the gap. You may need to have one or two more shakes to reach your goal of 150 grams of protein if your current intake of protein from meals is only 100 grams.

Level of Activity: To satisfy their greater protein needs, athletes and others with rigorous training regimens may find it helpful to consume one to three protein shakes daily. It’s critical to pay attention to your body and modify your intake by your performance and feelings.

Protein Bars

Protein bars are a handy, on-the-go protein source, perfect for a quick post-workout snack or meal replacement. Choose protein bars with high protein content, low sugar, and a good balance of carbs and fats. MuscleBlaze Protein Bars are made with natural ingredients and minimal additives, ensuring a healthy choice. They offer a nutritious and tasty option for busy individuals.

Whey Protein

Whey protein is a complete protein, ideal for post-workout as it’s quickly absorbed. Use whey protein in shakes, smoothies, or recipes. MuscleBlaze Biozyme Whey Protein provides all essential amino acids for muscle repair and growth. It is versatile and effective in meeting daily protein needs, enhancing recovery and muscle growth.

To Sum it Up

Including protein drinks in your diet can improve your general health, muscle growth, and recovery. The best time to eat protein depends on your activity level, nutritional needs, and fitness goals. Getting enough protein throughout the day will help maximise muscle protein synthesis and recovery, especially in the hours following exercise and possibly just before bed. Protein bars and whey protein are useful and effective solutions to help you meet your demands for protein. Whether you’re an athlete, a fitness enthusiast, or just trying to maintain a healthy lifestyle, knowing your protein requirements and when to take them will help you reach your objectives.

Sticking to a workout routine can be as tricky as saying no to that second slice of pizza. Whether you’re just starting out or looking to shake up your current plan, we’re here to help you navigate the biggest roadblocks and create a workout schedule that fits your lifestyle. Let’s dive in and find the perfect plan for you!

Best Gym Workout Routine: Your Fitness Blueprint

A solid gym workout routine is like a GPS for your fitness journey. Here’s how to map out your workouts. It is a step-by-step process:

Identify Your Goals

Are you looking to lose weight, build muscle, or just stay fit? Identifying your goals will help you design a workout plan that keeps you motivated and on track.

Mix It Up

Combine cardio, strength training, and flexibility exercises to keep your routine engaging and balanced. This variety not only keeps you interested but also works different muscle groups.

Schedule It

Consistency is key. Designate specific days and times for your workouts and treat these slots as non-negotiable appointments.

Listen to Your Body

Push yourself, but don’t overdo it. Rest days are as important as workout days to prevent burnout and injuries.

Beginner Gym Workout: Starting Strong

Starting at the gym can feel intimidating, but everyone starts somewhere. Here’s a simple beginner workout to get you going:

Warm-Up

Begin with a 5-10 minute warm-up to get your blood flowing. A brisk walk or light stretching works wonders.

Strength Training

Exercise	Sets	Reps
Squats	3	10 reps
Push-Ups	3	10 reps (modify if needed)
Dumbbell Rows	3	10 reps
Planks	3	30 seconds

Cardio

Finish with 15-20 minutes of cardio. This could be cycling, running, or using the elliptical.

Cool Down

End with a cool-down to help your body recover. Stretching and deep breathing are perfect for this.

Workout Plans for Men: Building Strength

For men aiming to build strength, a well-rounded plan is crucial. Here’s a sample weekly plan:

Monday and Tuesday: Chest and Triceps

Exercise	Sets	Reps
Bench Press	4	8 reps
Incline Dumbbell Press	3	10 reps
Tricep Dips	3	10 reps
Push-Ups	3	To failure

Wednesday and Thursday: Back and Biceps

Exercise	Sets	Reps
Pull-Ups	4	8 reps
Deadlifts	4	6 reps
Bicep Curls	3	12 reps
Lat Pulldowns	3	10 reps

Friday and Saturday: Legs and Shoulders

Exercise	Sets	Reps
Squats	4	8 reps
Lunges	3	12 reps
Shoulder Press	4	10 reps
Leg Press	3	10 reps

Sunday: Rest Day

You need to have a rest day to keep yourself well rested.

Workout Plans for Women: Sculpting and Toning

Women often focus on a mix of strength and cardio for a balanced approach. Here’s a sample weekly plan:

Monday and Tuesday: Full Body Strength

Exercise	Sets	Reps
Goblet Squats	3	12 reps
Dumbbell Bench Press	3	10 reps
Bent Over Rows	3	10 reps
Russian Twists	3	15 reps

Wednesday and Thursday: Cardio and Core

Exercise	Sets	Duration/Reps
30 Minutes of Cardio	–	Running, cycling, or HIIT
Planks	3	1 minute
Bicycle Crunches	3	15 reps
Leg Raises	3	12 reps

Friday and Saturday: Lower Body

Exercise	Sets	Reps
Deadlifts	4	8 reps
Leg Press	4	10 reps
Calf Raises	3	15 reps
Hip Thrusts	3	12 reps

Sunday: Rest Day

You know the drill now but make sure to do some light brisk walking or yoga to keep your rest day still active.

Pre-Workout Supplements: Boosting Your Performance

Pre-workout supplements can be a game-changer for your energy and focus, often containing ingredients like caffeine, beta-alanine, and creatine. MuscleBlaze Pre-Workout is a great option for a balanced boost, providing a blend of these essential ingredients to help you push through your workouts.

Protein Powder: Essential for Muscle Growth

Protein is vital for muscle repair and growth, especially if you’re working out regularly. MuscleBlaze Whey Protein is a top choice, providing high-quality protein that supports muscle recovery and growth.

How to Add Protein Powder in your Everyday

• Post-Workout: Consume MuscleBlaze Whey Protein within 30 minutes after exercising to maximize muscle repair and growth.
• Smoothies: Add MuscleBlaze protein powder to your favourite smoothie for a nutritious and delicious snack.
• Baking: Use MuscleBlaze protein powder in recipes like pancakes or protein bars for a tasty and protein-rich treat.

By integrating MuscleBlaze Pre-Workout and MuscleBlaze Whey Protein into your fitness regimen, you can ensure that you’re getting the most out of your workouts and supporting your muscle growth and recovery effectively.

Conclusion

Staying on track with your workout routine doesn’t have to be daunting. By creating a schedule that fits your lifestyle, incorporating variety, and using supplements like pre-workout and protein powder, you can stay motivated and achieve your fitness goals. Remember, the fitness journey is a marathon, not a sprint. Stay consistent, stay positive, and most importantly, have fun!

So, what are you waiting for? Lace-up those sneakers, mix up that protein shake, and get ready to conquer your fitness goals with a smile!

Split workouts need a special kind of fuel. What to eat before, during, and after your split workouts can help you crush it in the gym and bounce back faster. The goal of split workouts is to work on different days to target different muscle groups, giving each the attention it needs. However, you must the proper food to really kill it in the gym and recover more quickly. To optimise your results and maintain optimal health, let’s discuss what you should be consuming before, during, and following your split workouts.

Split Workouts: What’s the Deal?

So, what exactly are split workouts? They’re all about breaking down your training into specific muscle groups on different days. This method ensures each muscle group gets enough love and attention.

Push-Pull-Legs: The Basics of Splits

Push-pull-legs splits are the actual base of workout routines. Here’s the breakdown:

• Push: Works your chest, shoulders, and triceps.
• Pull: Builds up your back and biceps.
• Legs: Focuses on your quads, hamstrings, glutes, and calves.

This split is awesome for balanced muscle development and gives you plenty of recovery time between sessions, so you can hit each workout hard without overdoing it.

Finding the Best Workout Split for You

Just like ideal body size is not one size fits all or how everyone has different reasons and goals for their health, the best workout split isn’t one-size-fits-all. It depends on your goals, experience, and how often you can hit the gym. Here are a few other splits to consider:

• Upper/Lower Split: Works well if you want to train each muscle group twice a week.
• Full-Body Split: Great for beginners or if you can only work out a few days a week.
• Bro Split: Focuses on one muscle group per day, perfect for advanced lifters looking to build serious muscle.

Push-Pull-Legs Split: Perfecting Your Routine

To get the most out of your push-pull-legs split, make sure you’re progressively overloading your muscles—basically, keep challenging yourself by upping the weight or intensity.

Fueling Your Workouts: The Secret to Gains

Eating the right foods can help you step up in your workout game. Here’s what to eat before, during, and after your split workouts.

Pre-Workout Nutrition: Get Energized

Before your workout, fuel up with a mix of carbs and protein. Eat a meal about 2-3 hours before hitting the gym. Try these options:

• Oatmeal with protein powder and a banana
• Chicken and sweet potato
• Greek yogurt with berries and honey

If you’re short on time, grab a quick snack 30-60 minutes before working out, like:

• A banana with almond butter
• A protein smoothie with fruit
• A handful of trail mix

During Your Workout: Stay Hydrated

For workouts under an hour, water is usually enough. For longer or more intense sessions, sip on an electrolyte drink or BCAA supplement to keep your energy up and help your muscles recover.

Post-Workout Nutrition: Repair and Rebuild

After your workout, it’s time to help your muscles recover. Eat a balanced meal or snack within an hour, focusing on protein and carbs. Some ideas:

• Grilled chicken with quinoa and veggies
• A protein shake with a banana and oats
• Cottage cheese with pineapple and whole-grain toast

Best Supplements: Boost Your Performance

Supplements can really help you get the most out of your workouts. Here are some top picks for split workouts:

• Whey Protein: Quick-digesting protein to kickstart muscle repair.
• Creatine: Boosts strength and power, especially during intense training.
• BCAAs: BCAA helps with muscle recovery and reduces soreness.
• Pre-Workout: Pre-Workout gives you an energy boost for tough sessions.
• Multivitamins: Multivitamins Make sure you’re getting all the essential nutrients.

Check out MuscleBlaze products like CreAMP Creatine Monohydrate and Whey Protein for an additional boost. Whether you want to grow muscle, improve performance, or recover more quickly, they are made to help you reach your fitness objectives.

Conclusion: Eat Right, Train Hard

Your split workouts can reach new heights with the appropriate nutrition plan. To optimize your performance and healing, fuel your body before, during, and after your workouts. Note that the ideal workout split is the one that helps you get closer to your ideal way of life. Try different things and see what suits you the best. Happy lifting!

Hey Ziddis! Today, we’re talking about something very important but easily missed—how probiotics can help you crush your workouts. Yep, those little gut-friendly bacteria aren’t just for digestion. They can actually boost your muscle game too. Let’s know more about the gut-muscle connection and see how probiotics can help you get the most out of your workouts, improve digestion, and keep you feeling awesome.

Probiotics for Gut Health

So, your gut is like a bustling city of trillions of bacteria, known as the gut microbiome. These tiny residents are crucial for breaking down food, absorbing nutrients, and keeping your immune system strong. Probiotics are the good guys—live bacteria that help keep everything in balance.

When your gut is in top shape, you’re more likely to digest and absorb nutrients better. This means more bang for your buck from the foods you eat, like those protein shakes and peanut butter sandwiches. A happy gut can also mean less inflammation, better mood, and more energy—perfect for hitting the gym.

Best Probiotic

Not all probiotics are the same. You want to choose strains that have been proven to work. Here are some top picks:

• Lactobacillus rhamnosus GG: This one is tough, surviving stomach acid to help boost your immune system and gut health. Studies suggest they may improve muscle function and reduce inflammation associated with exercise-induced muscle damage.
• Bifidobacterium longum: It plays a vital role in maintaining good gut health. It crowds out harmful bacteria and produces beneficial substances like lactate and acetate that contribute to a healthy digestive tract. It reduces inflammation, similar to antioxidants. Potentially, it also improves muscle mass and metabolism.
• Saccharomyces boulardii: A yeast-based probiotic that’s awesome for preventing and treating tummy troubles. It produces substances that help protect the gut lining and boosts the immune system and gut health.

When picking a probiotic, look for one with multiple strains and a high CFU count (think billions!).

Best Probiotic for Women

Ladies, your health needs can be unique, so here are some probiotics that are especially good for you:

• Lactobacillus reuteri and Lactobacillus rhamnosus: These dwarfs help keep the vaginal area healthy and prevent infections.
• Lactobacillus acidophilus: Helps with digestion, boosts the immune system, and can even improve skin health and reduce urinary tract infections.

Adding these to your routine can help you stay on top of your gut health and enhance your workouts.

Probiotics for Men

Fellas, here are some probiotics that are particularly good for you:

• Lactobacillus plantarum: Reduces muscle soreness and helps with recovery, which is great if you’re pushing hard at the gym.
• Bifidobacterium longum: Supports digestion and strengthens the immune system.
• Lactobacillus fermentum: Reduces inflammation and helps with overall muscle health and recovery.

These probiotics can help you get more from your workouts by improving digestion and nutrient absorption.

Protein Powders and Probiotics

We all love our protein powders—they’re essential for muscle repair and growth. But did you know that pairing them with probiotics can make them even more effective? Probiotics improve protein digestion and absorption, ensuring your muscles get all the nutrients they need. Look for protein powders with added probiotics or take a separate probiotic supplement with your shake. This combo can help you recover faster and perform better. MuscleBlaze Whey Protein has a quick absorption formulation which also helps you consume your probiotics more effectively and easily.

Peanut Butter and Probiotics

Peanut butter is a favourite among fitness enthusiasts for its healthy fats and protein. Probiotics can enhance its benefits by improving the digestion and absorption of its nutrients. Whether you’re spreading it on toast, blending it into a smoothie, or eating it straight from the jar, combining peanut butter with probiotics can support muscle recovery and keep your energy levels high. Check out MuscleBlaze healthy and yummy peanut butter which is in a wide range of what your taste is like. 

Conclusion

The gut-muscle connection is an exciting new frontier in fitness. By incorporating probiotics into your diet, you can improve digestion, nutrient absorption, and workout performance. Whether you take a supplement or enjoy probiotic-rich foods, your gut—and your muscles—will thank you.

Pair probiotics with your protein powders and peanut butter for an extra boost. Here’s to a healthier gut and stronger muscles—let’s smash those fitness goals together!