Ram Tiwari

Bodybuilding For Beginners: Everything You Need To Know!

May 17, 2024 by Ram Tiwari Leave a Comment

With more people shifting to bodybuilding and being conscious about their physique, it has become rather a necessity than some short-term trend. But having a fit body is not just about going to the gym, it requires more than that. Beginners or people with a newfound interest in fitness might embellish the concept, but what they do not know is getting the body of your dreams is not a single-day job. This blog will enlighten you about the elements of bodybuilding: diet, workouts, consistency, and more. Before we dive into the complexities, let’s get to know what it is.

What Is Bodybuilding

It is a form of strength training workout aimed to promote muscle development. You perform resistance training, weight training, and other such exercises to improve your overall physique including body symmetry and composition. It is not just about physical exercises but following a routine that consists of discipline, commitment, and a healthy lifestyle. To build your body, you must work on your mental health along with your physical health.

How Beginners Can Start Bodybuilding

As mentioned before, maintaining a fit physique has its complexities. Getting your body in shape is the result of commitment. Here is how to start:

Build a workout routine and know the exercises

As a beginner who is not habituated of workout routines, the first step should be developing a routine. Divide your week between cardio and strength training. Make sure to target specific muscles and practice regular workouts. Understand the number of reps and sets suitable for your body and practice accordingly. Know how much your body can endure and which exercises work for you.

Eat healthy

You can’t build a healthy body if you are not eating healthy. Make sure to curate a diet plan and abide by it. Eat food enriched with protein, healthy fats, vitamins, carbs, and more. Keep your body hydrated. You can also consume protein supplements such as MuscleBlaze High Protein Supplements to fulfill your body’s need for enough protein.

Track your goals

Working out and healthy eating are essential but knowing where you have reached and tracking every detail is equally important. Tracking your reps, sets, and meals, continuously helps you configure the progress of your goals. Looking at that, you can know where you are lagging and what improvements you need.

Bodybuilding Exercises For Beginners

Strength training programs for beginners include exercises that build the foundation for stronger muscles. Here is a complete list of exercises you can refer to if/when you are starting your journey:

Squats

Do three sets of squats and eight to twelve repetitions maintaining the proper posture.

Push-ups

Do regular push-ups. Make sure to keep your posture right and do not bend your back.

Shoulder presses

Practice three sets of dumbbell shoulder presses daily. Control your movements while lifting the dumbbell and focus on the stability of your shoulder. Dumbbell workouts are the most effective.

Lunges

Lunges are one of the most important exercises for beginners. Complete three sets of twelve to sixteen steps, switching the legs. You can add dumbbells or additional body weight to improve the effects.

Deadlifts

Doing two sets of deadlifts repeatedly for eight to ten times helps in developing strength. Ensure targeting the glutes and lower back while doing the deadlifts.

Lat Pulldowns

Practice lat pulldowns of three sets and do ten to fifteen repetitions. Focus on the lat muscles.

Planks

Practice doing planks for 30 seconds to 60 minutes as a beginner and keep increasing the time to improve muscle endurance and strength.

Tricep

Doing triceps helps in building definition and strength in the upper arms. It also helps in upper body development as it includes compound exercising of shoulders, chest, and triceps.

Building A Meal Plan For Beginners

Eating healthy meals and keeping a count of your calories is as essential as lifting dumbbells if you are willing to forge your goals. Here is what you can eat to fuel your journey:

Protein

Proteins are the building blocks of muscles. As a beginner, you can consume around 1.5 grams of protein for every kilogram of your body weight. Consume protein from food sources such as meat, eggs, dairy products, and supplements such as MuscleBlaze Biozyme Whey Protein, MuscleBlaze Pre Workout WrathX, MuscleBlaze Whey Gold 100% Whey Protein Isolate and more. Having enough protein is essential for strengthening muscles and promoting rigorous exercises.

Healthy fat

While excess fat has adverse effects, you can consume healthy fat. Fat obtained from avocado, fat-soluble vitamins, and salmon helps in providing energy and maintaining hormonal balance.

Carbs

Eating food items such as oats, brown rice, quinoa, and whole grains provides carbohydrates which enhances the growth of the muscles. Carbs are responsible for the sustained release of energy and also aid in muscle recovery.

Pre and Post-Workout Meal

To make sure your body is in shape, be careful of the pre and post-workout meals and the nutritional intake. You can consume food items and supplements containing carbohydrates and protein. Before going for the workout, you can take a banana shake, sweet potato, berries or Greek yogurt or supplements such as MuscleBlaze Creatine Monohydrate CreAMP & PRE Workout 200 Xtreme 0.22 lb Combo. These meals provide energy to perform the exercises and boost muscle health.

Your post-workout meal helps in recovering torn muscles and improves muscle growth. You can take chicken, brown rice, whole-grain bread or fast-digesting protein after working out. Consuming post-workout meals and supplements helps prevent muscle breakdown and stimulate muscle protein synthesis.

Proper nutrition and regular exercise are the key to building a chiseled body. But more than that, it is your commitment to the process that will have a long-lasting impact.

Why Is There So Much Hype About BCAAs Today?

May 16, 2024 by Ram Tiwari Leave a Comment

If you are a frequent gym goer, fitness enthusiast, or shaping your body, chances are you must have heard about BCAAs. These are amino acids, important for synthesizing protein in the human body. Since the human body can not produce them naturally, you need to consume them via different sources. They are made up of leucine, isoleucine, and valine which help in promoting muscle mass and recovery as well as prevent the body from injuries, especially after intense exercises.

Benefits of BCAAs You Should Know

BCAAs have multiple benefits, from building muscles to reducing muscle soreness. Here are some of the benefits that you must consider:

Reduces fatigue

Supplements such as BCAA powder or drink help in delaying fatigue that usually occurs due to intensive workouts. They help in replenishing tryptophan (a chemical that converts to serotonin and causes fatigue) levels in the brain.

Enriched with electrolytes

Electrolytes are important to our body because of multiple reasons. From providing energy, supporting heart health, and improving nerve function to combating diseases and more, electrolytes play a major role. These supplements contain essential electrolytes such as potassium and sodium that keep your body hydrated before/after workouts. The electrolytes also prevent fatigue and develop the stamina to keep you active all day long.

Boosts performance

They are known to boost exercise and performance. Since they help in reducing fatigue and promote exercising, they are one of the finest intra-workout supplements. Consuming Branched chain amino acid supplements improves endurance, and athletic performance, and also boosts powerlifting. The amino acids regulate glycogen synthesis and provide you with the energy to perform better.

Reduces muscle soreness

Delayed onset muscle soreness, also known as DOMS, is cured when you use Branched-chain amino acids. MuscleBlaze BCAA Pro Essential Amino Acids, MuscleBlaze EAA 6000, and MuscleBlaze BCAA Gold 8:1:1 Amino Acids Supplements help reduce muscle soreness and promote faster recovery of muscles. The anti-inflammatory properties help in the quick recovery of muscles and aid discomfort.

Burns fat

Regular intake can help in losing weight. If you want to burn fat you can consume BCAA leucine supplements with glutamine and that can help with losing excess fat and keeping the visceral fat that helps with metabolism.

What Do BCAA Supplements Contain

Branched-chain amino acids supplements contain various amino acids among which the below-mentioned amino acids are not produced by the body and should be consumed from diet or supplements:

Valine: Valine is an essential amino acid that helps in muscle growth and also repairs torn muscles.

Isoleucine: Isoleucine is responsible for boosting energy levels and promoting intense workout sessions.

Leucine: BCAAs consist of hydrophobic amino acids which are responsible for the biosynthesis of protein in the body. Consuming leucine helps develop muscles.

Threonine: Threonine is another essential amino acid present that helps in the treatment of multiple nervous system disorders such as spinal spasticity, sclerosis, etc.

Tryptophan: Tryptophan helps in balancing nitrogen levels in the body as well as enhancing athletic performance.

Phenylalanine: Phenylalanine is an amino acid that helps in treating pain and skin disorders. It further produces protein and other molecules to boost multiple bodily functions.

How Safe Are BCAA Supplements?

According to experts and doctors, they are safe for consumption for healthy individuals. The substance is not banned but you have to be careful while consuming these supplements. You should know the proper dosage before consuming them. If you are on medications, you should be careful while using them. Make sure to choose from a reputable brand and look at the ingredients before choosing the right supplement for you.

When Should You Consume BCAAs

Branched-chain amino acids are one of the most effective intra and post-workout supplements. Since they help in building and repairing damaged muscles post-workout, they can be consumed immediately after you have completed your intense exercise/ training. They work best thirty to sixty minutes after you consume them.

You can also take them fifteen to thirty minutes before beginning your workout. For best results, take them three times a day.

Can Protein Be Obtained From Sources Other Than BCAAs

While protein can be found in Branched-chain amino acid supplements such as powders, liquids, and capsules, there are other sources to get protein. Whole foods contain enough protein as well as other essential nutrients. Red meat, tofu, nuts, legumes, fish, etc contain protein and fibre, iron, and protein that provides energy and also helps in maintaining overall health. Another rich source of protein is Omega 3 which is found in fish and multiple seafood.

Are BCAAs Worth The Hype?

To answer if they are worth the hype, you must consider the parameters you are choosing to decide the answer. They are worth the hype for many reasons.

BCAAs for women or men, without any doubt, help in muscle building, improving performance, boosting exercises, reducing muscle soreness, aiding torn muscles, and having other multiple benefits. They are known to improve mental focus, enhance endurance as well as develop the immune system.

Branched-chain amino acids are responsible for protein synthesis. You can easily consume them from protein-rich food along with supplements that are of high quality.

Fat Burner Supplements: Do they Work, And are There Any Natural Alternatives?

May 15, 2024 by Ram Tiwari Leave a Comment

We know there’s no magical wand that will help us burn all the fat instantly; burning fat is a matter of dedication. Gaining shape and burning fat comes with regular practice, consistent workouts, and taking supporting fat-burning supplements. You can rely on fat burners to accelerate the process and get rid of the extra fat.

With the rising population shift towards burning fat and maintaining a healthy body, the need for fat burners has outgrown other fitness supplements. Fat burners are curated to boost metabolism, enhance energy, and help in reducing fat. Fat burners such as fat-burning pills have active components that raise metabolic rate at rest and remove body fat, thereby resulting in fat loss.

Efficacy Of Fat Burning Supplements

The efficacy of fat burners and fat-burning supplements is a matter of debate as many dieticians and doctors have varied opinions on the subject. While some say these supplements could be a movable choice for people looking for instant results, others question the effectiveness of fat burners. Some studies suggest fat-burning supplements such as fat-burning pills, fat-burning powders, etc. may grant short-term benefits but are not reliable for the longer game. Researchers believe the efficacy of these supplements to be conclusive but limited. Studies have concluded fat burners include components such as chromium picolinate, green coffee extracts, green tea extracts, and conjugated linoleic acid that helps in weight loss.

The Undeniable Benefits Of Fat Burners

The best fat burner for men and best fat burner for women can grant multiple benefits from metabolism boost to enhanced energy levels. Here are some of the benefits of fat burners that make them a popular choice among individuals aiming to improve their health:

Boosts Metabolism

Fat burners help in boosting metabolism. The ingredients present in the best fat burners for women such as caffeine and green tea extracts help with developed metabolism and also reduce belly fat.

Helps in Burning Calorie

Fat burner supplements boost metabolism and help in transforming food into energy by burning calories. This process helps in burning fat quickly.

Suppresses Appetite

Fat-burning supplements such as MuscleBlaze fat burner tablets and MuscleBlaze Liquid L-Carnitine help people who have a lack of appetite. These supplements make them feel fuller even after consuming a small amount of food. Increased satiation helps in reducing fat.

Fat Burner Supplements You Can Trust

With abundant options available, it could be a daunting task to choose the best fat-burning supplement or fat burner. This is why you must consider fat-burning supplements like MuscleBlaze MB Fat Burner PRO and MuscleBlaze Liquid Carnitine PRO. The MuscleBlaze MB Fat Burner PRO are fat fat-loss tablet containing 270 mg of caffeine and 1000 mg of L- carnitine which assists in burning fat. If you intend to burn fat and develop muscles, you can choose the MuscleBlaze Liquid Carnitine PRO which contains 3300 mg of L-carnitine and vitamin B5. This supplement helps in blood cell development along with fat burning.

Alternatives To Fat Burner Supplements

The best fat-burning supplements are definitely the popular choice but it does not mean there are fewer options. And, what’s a better alternative than choosing natural products? Here are some of the natural fat burners that can help with your fat loss journey:

Caffeine

Caffeine, the drug found in coffee and tea, is an adequate fat burner since it helps in reducing fat in multiple ways. It stimulates the nervous system which helps you in better workout and easily burn calories. When you use caffeine, you allow your body to release stored fat.

Green Tea

Green tea is one of the finest fat burners available online/offline. It is enriched with compounds such as caffeine and polyphenol that helps in losing weight and cutting down fat from the body through thermogenesis (process of heat production in organisms).

Apple Cider Vinegar

Apple cider vinegar, commonly used in salads, is a great fat burner. Drinking a little amount of apple cider vinegar before or after a meal helps in cutting down fat and also controlling appetite. ACV also regulates the food absorption in the gut and metabolism.

Know This Before Using Fat Burners

Fat-burning supplements such as pills, capsules, and powders can be your companions in the fat-loss journey but you must know how and when to take them. These are a few points you should consider before you start taking these supplements:

Excessive intake of fat burners could lead to ineffective results. Check the packaging and know the proper dosage before consumption.
Some fat burners may contain ingredients that can disrupt your medications. Consult a doctor before choosing one.
For the best results, use the fat burners in conjunction with other supplements.

Regular intake of fat burners is a viable option but those are not just the ones that can help with burning fat. You can also choose natural alternatives to fat burners to lose fat.

Everything You Need To Know About Protein Bars: How Much Is Too Much?

May 14, 2024 by Ram Tiwari Leave a Comment

The modern quick protein snacks are everyone’s go-to when it comes to fulfilling the daily protein intake. If you prefer calling yourself fit, you must be paying too much attention to these bars and we know why. They are abundant in protein which is a part of a healthy diet, and consist of amino acids that help to build and repair muscles, boost energy levels, and keep you active all day. And the best part about taking them? You do not have to consult a doctor or nutritionist before consuming these bars. Since there are multiple options available online and offline, it is easier to grab one and have it daily. But the real question is- How many bars should you take daily?

Let’s delve into everything you should know about taking these protein-enriched bars, from their importance to quantity and the ideal time for intake.

Health Benefits

While some people could find consuming enough protein through their diets boring, bars are a tasty alternative. But, these bars have more than just taste. They fulfill the nutritional intake and provide enough calories to stay healthy. Here are the health benefits you should know about:

Favorite Snack

What do you crave when you are hungry? Most people go for junk food, chocolates, unhealthy snacks, etc. This is where protein bars come into the picture. Instead of unhealthy snacks that serve nothing but soothe your taste, having protein-rich bars is the best way to eat right and fulfill the protein intake of your body. They contain proteins that ward off infection and promote better health.

Boosts Energy

Bars containing abundant protein are instant energy boosters as they provide your body with the energy to perform better all day and increase your stamina. Moreover, you will be in a good mood, feel better, and satiated without craving junk.

Promotes Intensive Workout

If you are a fitness freak or a gym goer, having these bars is the finest way to promote an intensive workout. You can take one before performing the exercises as it helps boost your performance and also grants you the energy you need to perform well. Taking them after an intensive workout leads to staying fit for a longer run. It further aids the recovery and repair of torn muscles.

Helps in Weight Loss

What else do you want when you can have something tasty to binge on and burn fat? These bars do not just provide nutrients but also solve weight loss problems. When you consume bars regularly, you feel fuller for a longer time as they help with reduced satiety. Therefore, you have fewer hunger pangs and you do not crave junk food. Moreover, these bars excellently increase metabolism and help burn calories, thereby promoting weight loss.

Protein Bars: How Much is Too Much?

With a huge audience that is not catering to the importance of protein without knowing exactly how much is the ideal amount, it is plausible to discuss the necessary protein intake. The ideal answer is: that protein consumption depends on your body; there is no one-size-fits-all rule here. The ideal amount of protein that you should consume depends on your goals. If you are somebody who performs regular intensive workouts, you would need more protein than the person who has a different regime.

According to researchers, a person with a sedentary lifestyle should consume 0.08 grams of protein per/kg of one’s body weight daily. So, you should try to consume this amount of protein or slightly more than this to stay healthy and satisfy your body’s need for protein. MuscleBlaze Protein bar in Choco Almond flavor contains 20 gm of protein and MuscleBlaze Protein bar cookie and cream contains 21 gm of protein. You can take these bars daily to continue regular protein intake and maintain a balance between your nutritional intake.

When To Consume

One of the reasons why protein bars have been an ideal choice for health geeks is they can be taken anywhere, anytime. You can have one while going to the gym, before you start your work, during treks, or even while you are sitting at home. It is preferable to take them during meals or after meals to gain energy and stay active for the day.

Whether you are into gyming or shaping your body, having a bar with you does not harm it. They are the actual saviors when you want a healthy snack that also calms your hunger but with a twig of tastefulness.

Know This Before You Develop A Taste

Before you are convinced by the world that protein bars are good at all costs, know this:

Some protein-rich bars have excessive sugar content. If you are diabetic, you should read the packaging and check for the sugar amount before taking them.
While there are multiple options available in the market, beware of the content. Some of them may contain artificial extracts such as unsaturated fat, sweeteners, and other additives that might disrupt your health.
Watch out for synthetic fibres and sugar alcohols as they can upset your digestive system.

The Weight Loss Enigma: Is Cardio the Only Thing That Works?

May 13, 2024 by Ram Tiwari Leave a Comment

In an endeavor to shed some extra pounds and lose a few inches, it is easy to stumble upon a maze of conflicting advice and strategies. Fad diets – to do or not to do or several other weight loss methods, if there’s one thing that’s long held the spotlight, it is unquestionably cardio exercises for weight loss. Cardio exercises promise good weight loss from burning calories to trimming fat. However, is it the only effective tool to battle against weight gain? Let’s dig deep and find out if cardio is the only drill or if weight training is just as good as people describe it to be. Also, let’s find out if the right supplements assist one with quick and healthy weight loss results.

Cardio or Weight Training – Which One is Better For Weight Loss?

Love a good run or some plunges and strokes in the water? The benefits of cardio are more than just one. To simply define it, cardiovascular exercises like running, swimming, cycling, or jumping ropes are all about pumping up your heart rate to improve the efficiency of your cardiovascular health. Of course, cardio exercise benefits in weight loss but there are a few other benefits listed too. Let’s keep reading:

1. Speeds Up Calorie Burn

How often have you heard the fitness experts go ga ga about cardio for fat loss? Well, cardio exercises are well known for their ability to torch calories quickly. For example, activities like running, jogging, or even cycling create a calorie deficit in the body that ultimately leads to weight loss.

2. Improves Heart Health

Cardio exercises for weight loss do more than you know. For instance, doing regular cardio strengthens the heart muscle and improves blood circulation to and fro from the organ. Besides, intense cardio drills also lessen blood pressure and eventually reduce the risks of bad heart conditions like stroke.

3. Uplifts Mood

Doing the best cardio for weight loss can also stimulate the release of endorphins, also known as the body’s natural mood lifters. It is a good way to battle stress, anxiety, and depression and establish better mental well-being.

Now that you understand the importance of cardio exercises for weight loss and enhanced mental health, let’s grab a look at how weight training works.

What is Weight Training All About?

Weight training, sometimes known as strength or resistance training, involves lifting weights and using resistance bands to build and increase muscle strength and endurance. Does it burn calories as rapidly as the best cardio for weight loss? Weight training also has its own set of advantages.

1. Increases Muscle Mass

Putting in hard efforts to build lean muscle mass through resistance training helps boost your resting metabolic rate. This means you can burn more calories when you are at rest. Frankly, resistance training is excellent to keep up with dedicated weight management and fat loss.

2. Improves Body Composition

Weight training certainly burns fat. More importantly, though, the drills help in sculpting and defining muscles to achieve a more toned and aesthetically pleasing physique.

3. Betters Bone Health

It is no secret that as we age, our bone health deteriorates and becomes more fragile. Doing resistance training frequently promotes bone density and reduces the risks of conditions like osteoporosis and bone fractures.

Thus, it is ideal to conclude that cardio exercises for weight loss are more proven and result-driven than strength training.

How Does a Supplement Aid in Weight Loss?

Turning to supplements to speed up one’s weight loss journey is not unheard of. Especially, when supplements complement diets and exercise routines to promote faster weight loss. However, choosing the right supplements to showcase its efficacy in your weight loss efforts is everything. For example, the MuscleBlaze Bioenzyme shred. This supplement is a power-packed formula that makes weight loss easy and a lot less challenging. Let’s read how:

1. Promotes Thermogenic Fat Burning

The MuscleBlaze Biozyme Shred contains powerful thermogenic ingredients that rev up one’s metabolism, encouraging the body to burn more calories and perform fat oxidation. These ingredients include green tea extracts and caffeine that boosts metabolism and works great when paired with cardio exercises for weight loss.

2. Controls Appetite

One of the biggest challenges in weight loss is managing cravings – do you agree? Well, MB Shred includes ingredients like green coffee bean extract and more that work as appetite suppressants. Therefore, you naturally feel satiated and less prone to feel hungry and eat calorie-rich foods.

3. Boosts Energy

No guesses here but the supplement naturally stimulates energy, improves focus, and enhances alertness. Hence, instead of feeling drained and worked up, the supplement lets you push harder during workouts and maximize calorie expenditure for better weight loss results.

Above all, MuscleBlaze is committed to quality, safety, and transparency. With this supplement, your cardio exercises for weight loss will reap faster and better results. Use MuscleBlaze Biozyme Shred to hit your weight loss goals.

MuscleBlaze: Setting the Record Straight on Protein Authenticity

May 11, 2024 by Ram Tiwari Leave a Comment

A recent report, the “Citizen’s Protein Project,” stirred controversy in the Indian fitness space, claiming 70% of protein brands mislabeled their products. The report enabled you to check protein parameters and labels on multiple levels like aflatoxins, pesticides, heavy metals, etc, most of which were backed by little to no context. As India’s leading Sports Nutrition Brand, we refused to participate in fear-mongering. Instead, we doubled down on science to show the truth behind these claims proving our unwavering commitment to best protein supplements transparency and quality.

Separating Fact from Fiction

We opted for action, not reaction, and identified the specific MuscleBlaze batch tested. We then submitted the same with renowned global testing agencies, SGS and TUVSUD, institutions accredited by the Export Inspection Council (EIC), the National Accreditation Board for Testing and Calibration Laboratories (NABL), and the Food Safety and Standards Authority of India (FSSAI).

After all, we weren’t leaving anything to chance when it came to showcasing our authenticity.

The Results Speak for Themselves

Not only did MuscleBlaze pass the independent testing with flying colors, but we were also stunned to see the misinformation in the Citizen’s Project Report. A few have been mentioned for our readers below,

The report failed to mention FSSAI’s permissible limits for protein content variation during manufacturing, a vital detail for accurate assessment.
Tests for aflatoxins and pesticides lacked context. Specifying the hundreds of types and their permissible limits would have provided valuable information.
The report used the Kjeldahl Method, which inherently allows for a ±10% variation. This omission misled readers into believing most protein powders were mislabeled.
The report labeled copper as a “heavy metal,” which in reality is a naturally occurring mineral, thus creating confusion among the masses.

Our independent tests on the other hand, revealed higher protein content than what’s listed on the label. MuscleBlaze Whey Protein showed 76% protein per 100g, exceeding the reported 71.7%. Similarly, MuscleBlaze Whey Gold Protein measured 82% protein, surpassing the claimed 76.1%.

Additionally, heavy metals detected in MuscleBlaze Whey Protein and Whey Gold Protein by the report were also found to be within the permissible limits issued by FSSAI.

Transparency Beyond Testing

While independent testing is vital, it’s just one aspect. At MuscleBlaze, transparency and scientific backing are paramount. We empower you with Pro-Checks, home protein-testing kits to verify the protein content yourself. Knowledge is power, and we believe in putting it in your hands.

MuscleBlaze is also certified by leading global testing agencies like Labdoor USA, Informed Choice, and Trustified. We’re further honored to be Asia’s first Informed Protein-certified brand, a testament to our rigorous quality control processes.

Fueled by Science, Built on Trust

The world of fitness supplements can be confusing. We understand that. That’s why we stand firm against misinformation. We’ve earned that trust in the past 12 years, only through authenticity, rigorous scientific testing, and an unwavering commitment to quality.

So, to all the 6 million+ Ziddis out there, don’t be misled by sensationalized reports. Choose a brand that prioritizes transparency, verifiable science, and empowers you to take charge of your fitness journey.