FOODS THAT WILL KEEP YOU HEALTHY

Eat healthy, Live healthy and Stay fit.

Here are some foods that will keep you healthy and will help you sat fit.

1.FISH

Fish can be very helpful in supporting the function of heart at it has omega 3 and it is mainly protein and  other nutrients as Selenium and Vitamin D. Include fish in your diet and start observing the benefits of it in days.

2.BANANAS

Good for maintaining normal blood pressure and heart function bananas are a rich source of Potassium, It also helps by stopping bones from getting weak it also helps to retain the Calcium in the body.

3.OLIVE OIL

Olive oils is rich with mono saturated fatty acids and antioxidants. It gives protection against heart disease and high cholestrol. It is also linked with cancer protection and healthy brain functioning.

4.GARLIC

 Although it gives a bad mouth smell but the benefits of garlic are far more than its drawback, It helps to make the blood thinner which can help preventing heart diseases. It helps to increase the absorption of iron and zinc in body making it a great source to fight joint pains

5.BERRIES

Delicious and loaded with antioxoidants berries are also one of the good foods because they help to increase the immunity of the body.

6.VEGETABLES

Vegetables are a great source of nutrients and they provide a mix of Vitamins and other minerals that are essential for the body.    

FOODS THAT WILL MAKE YOU FAT

There is a lot said about the obesity but people do not know which foods to avoid that can make you FAT.

1.WHITE SUGAR 

White sugar is full of calories. It can make you addictive of itself because when your blood sugar level is high you will feel high and when its low you will feel down and you will need more of white sugar to get back. It has no mineral content in it its is just loads of carbs.

2.CHEESE

Cheese has a high content of fats and it is hard to digest and when you are digesting slow it will make you gain weight, When you eat cheese and fries you had the worlds most weight gaining food.

3.ALCOHOL

With alcohol the cortisol starts to work in your body and you cannot burn fats and hence you will add up weight. It also decreases the amount of testosterone which helps in fat burning.

4.FATS AND OILS

Fats and oils when used for deep frying are 100% more dangerous because they already contain 130calories per tablespoon 

5.WHITE CARBS

Consumption of bad carbs increase the body fat level and hence can make you fat. white bread,white rice, pasta and starches all are bad carbs.

8 REASONS YOUR NOT LOOSING BODY FAT

Some people might be going through this problem that they are working out but still not having the desired results and not losing body fat as expected

Here are some reasons why this is not happening

1.NOT TAKING THE RIGHT QUANTITY OF PROTEINS

Proteins can help to decrease calorie consumption by the body  It has a lot more wider function to perform = in a body, So having the right amount of protein is important.

2.CHEW AND DIGEST INSTEAD IF DRINKING

When you want to be ripped you should chew and digest the food that will burn more calories instead of drinking shakes off course you should be avoiding soda which has a high level of sugar.

3.EAT HEALTHY

Don't just start eating everything considering its healthy. You have to see the contents and the caloric value of the things before you eat them. You are made up of what you eat. So be careful with it.

4.YOU ARE NOT TRAINING ENOUGH

When you get better trained your body demands for extra energy to be put in the workout. You might not be pushing your limit and staying in your comfort zone because initially your will loose fat easily but after sometime you have to work hard to loose.

5.CARDIO OVERDOSE

People normally believe that they can spend as much time they need over the cardio but excessive cardio results in the production of Coritsol which can increase fat level in your body.

6.YOU ARE IN STRESS

When you are not managing the stress on your body the body starts producing Coritsol which can result in body fat storage.

7.NOT RESTING/SLEEPING PROPERLY

Your body will not get the time to recover from the breakup and will increase the level of Coritsol and will disturb the body fat level.

8.DRINK PLENTY OF WATER

Drinking water increases metbolism and cleans your body. You body needs water for all metabolic functions and processes. So drinking the right amount of water is important.

SUPPLEMENTS FOR GROWTH

There are a plenty of Supplements  in the market available for growth but as a beginners people do not know  which will benefit them and which will be really effective.

My advice is to consult a fitness instructor first and then go for buying a supplement because your body demand may be different as there are people in the gym who want to gain weight (mass) or loose it. Normally this term is miss understood what you gain should be Mass not Weight as you should not be gaining Fats but Lean Mass. What you should loose should be Fat not Mass.

Consult a nutritionist or your fitness instructor he will run some numbers to find out your BMI and then you can have your workout plans the right supplement you need.

Here i am going to tell you guys about some of the supplements that are used for growth and are easily available but you should consult first to take them.

CREATINE

Creatine is very useful when you need size. People normally say that it can effect your kidneys but there is nothing like it you need to say hydrated any way so that is not an issue. What it will do is that it will give you energy and extra bursts to handle more weight and reps in gym so you can achieve better results.

Dosage: Take 5 grams everyday for three months 40 minutes before workout.

WHEY PROTEIN

When it comes to gaining lean mass there is nothing more effective then Whey Protein. It has the highest ranking in nutritional and biological values. Rich with BCAA'S and GLUTAMINE  its the best source of amino acids.

Dosage:Take 40 grams right after workout.

GLUTAMINE

It is a semi essential amino acid that is manufactured by the body itself but during workout it can not be produced by the body in required quantity. It can help preserve amino acids and thus it supports the anabolic environment.

Dosage: Take 5 grams 3 times daily. Before training,after training and before bed. 

THINGS NOT TO DO IN A GYM

1. Re rack the dumbbells after using them. Putting them on the floor can be dangerous and injurious to others.

2. Do not pass closely to a person who is doing his/her workout as the dumbbells can hit you or his/her flow might get disturbed.

3. Use proper kit while going to the gym. You must have a good trainer,shorts/trousers and t shirts or vests.

4. Use deodorants to avoid body odor.

5. Do not hit on girls your aim should be to do your workout and have a better and composed mind set.

6.While taking the shower do not forget to use sandals/flip flops.

7. People tend to give advice to the new guys/girls. Its the job of the fitness trainers there. Your job is to do workout for yourself.

8. Do not stand in an area where people are passing as it can be dangerous for them and can effect your workout flow.

9. The machines you use need to be used carefully as your gym is your asset even if you do not own it.

10. Keep in mind your are there to workout and so as others if you have to borrow some equipment, do not do without asking.

11. Most of people are using cell phones in the gym You should not be doing it that is the time you are investing in yourself do not be mean with yourself and invest properly.

12. People normally tend to take off their shirt in public this is highly unsocial.