I'm confused

       Hlw guys I'm very confused i don't know on which topic i should write blog's. So plzz you guys suggest me some health related topic☺☺☺☺


                           Thanks

Are supplement necessary for bodybuilding???

                           Do you need supplement to build muscle?


        This is an important question that many beginners and intermediates need the right answer

• The answer is quite simple once you take the word "need" in its true meaning which is "to require(something) because it is essential or very important".we know the things are required to build muscle: proper nutrition , resistance training, and progressive overload. This are the fundamentals you need to build muscle no matter your experience level.

  So is supplementing something that you need in order to experience gains in size and strength ?

                       The straight answer: no they are not required to gain muscles.

If  you focus on eating adequate amounts of protein, carbs, and fats while training at full intensity, you will see impressive gain in your strength and muscle size.

If you think you need supplement to gain muscle, you are mistaken. that's the whole truth.Gain in strength and muscle mass are possible without them.

• The important point here is that i don't say that supplement are evil and you should avoid them 

      Yes you can start using supplement only when you you have extra money to spent it. If you are short on money ,forget about supplement and focus on real healthy food in the first place .

it;s simple. Training, Diet and restoration first, Supplement next. They can enhance performance a bit, but expect nothing extraordinary. it's sure way to frustration.

 so now you really want to use supplement. what to choooooose?  

Also visit this website to getting some current affairs knowledge itslore.com

                       

Tips for gain muscle mass

                                     Important tips to gain muscle mass

• Firstly you need calculate your BMR by online calculator.
• When you find your BMR then multiply with 1.8 ( BMR*1.8) this is your daily calories.
• Divide those calories into 6 meals.
• Eat in every 3to4 hours.
• Macro breakdown would be:carbs(c)/protien(p)/fat(f):50%/30%/20%.
• Focus of eating 4 meals complex carbs and 2 meals of simple carbs.
• Complex carbs like: Oats, Rice, Brown Bread, Sweet potato, Wheat Roti, Beans, Brown Rice,etc.
• Simple carbs like: Fruits, Wheat Bread White potato, White Rice, Fruit juices,etc.
• Eat protien food in every meals.
• Eat 2-4 serving of fruit and 2-4 serving of vegetables salad  in every day.
• Train 4-5 times in a week. you also train 5-6 times in a week.
• Focus of heavy compound movement with 10 or less reps.
• Add Drop sets by end of every erercises.
• Rest 2-3 minutes.
• Drink 3-4 liters of water in a day.
• Get full body massage once in every 3 week.

                                               Thanxxxxxxx

Tips for Relieving Back Pain

• Keep your back muscles strong. The most common back problems happen because people who aren't in shape start doing heavy lifting or hard work and stress their back, Dr. Figuereo says. Back pain usually happens when there's degeneration of the spine because the spine is working too hard. But when you build up enough muscle strength in your back with exercise, the muscles give your spine the support it needs to keep it healthy.  

• Stretch your muscles. In addition to exercise, stretching is important for staying flexible and avoiding back problems. It's also a key part of recovering from a back injury. Stretch before doing heavy lifting or exercise and make a habit of doing it before bed.

• Focus on good posture. Poor posture is another major contributor of back pain. Standing up straight with your ears over your shoulders, your shoulders over your hip joints, and your hip joints over your ankles will help keep your healthy pain-free. When you're sitting, getting a chair that's designed to keep your back straight will help.

• Lift properly. When you do pick up a heavy object, bend at the knees and keep the item close to your body. Also, take care not to twist your body when you lift, and wear a brace if you have a job that requires heavy lifting.
• Practice stress relief for back pain relief. Stress tends to make back pain worse. That may be another good reason to practice yoga. Other ways to reduce stress include treating yourself well, avoiding over-scheduling your days, and taking time to enjoy life.

Amazing facts about Human body

• The brain is more active at night then during the day.scientists don't know yet why this is

.

• The acid in your stomach is strong enough to dissolve zinc.it does't distroy the stomach becouse the stomach walls constantly renew themselves

• the largest cell in the body is female egg and the smallest is the male sperm.

• During your lifetime, you will produce enough saliva to fill two swimming pools.

• By age 60, most people will have lost half there taste buds.

• The stongest muscle in the body is the human tongue.

• The only part of the body that has no blood supply in the cornea in the eye.it gets its oxygen directly from air.

• every body has one strong eye and one weak eye.

• The only part of the body that can't repair itself is  the tooth.

• Your right lung is larger then your left lung.
  

Few tips for your fitness goal

                      Achieve your fitness goal

Firstly you need to join a gym 

      Joinig a gym, increase the chance of your success.it has many advantages, from having access greater variety of equipment to spruching up your confidence and motivational level.

• Invest in a good trainer

     A good trainer can really help you to achive your goals faster and in a safer way as well.when you are hiring a trainer there are few thing to keep in mind.Make sure the trainer you hire is qualified from a reputed institute and ideally has a few year's experience

• Supplement are not bad

Not all supplement are bad, especially your vitamines. these will give your all the necessary nutrients during the time of stesss.consult your doctor before taking suppliment.

• Build a healthy relationship with food

There are no good or bad food.Every food has place in your diet.You just have to pick the right time and right quantities..... You can still enjoy your cakes etc but keep a track of how often and in what quantite  you are consuming these food item.

• Diet plan

Make a healthy diet plan becouse without diet plan you cann't achive your goal

• Take it easy have fun

Finally don't forget to have fun in your life and enjoy the journey of fitness

                

Health facts

1. Laughing is good for the heart and can increase blood flow by 20 percent.
2. Always look on bright side:begain an optimist can help you live longer.
3. Exercise will give you more energy ever when you'r tired.
4. Nearly 30% of the world's population is obese.
5. Drinking coffee can reduce the risk of depression,especially in woman.
6. Yoga can boost your cognitive and lowers stress.
7. Walking outside-or spending time in green grass can reduce negative thoughts.
8. Chocolate is good for skin..... it's antioxidants improve blood flow and protect against uv damage.
9. Tea can lower risk of heart attack,certain cancers,diabetes and parkinson's disease.just make sure your tea isn't too sweet.
10. Eating oatmeal provides a serotonin boost to calm the brain and improve your mood.
    http://sssourav.blogspot.in/2018/05/health-facts.html#links

Testosterone

Testosterone is a hormone found in humans. Men have much higher levels of testosterone than women. Production increases during puberty and starts to decrease after age 30. For each year over age 30, the level of testosterone in men starts to slowly dip at a rate of around 1 percent per year. A decrease in testosterone level is a natural result of aging.

                                   SIGN of low testosterone

1. Low sex drive
2. Difficulty with erectin
3. Low semen volume
4. Hair loss
5. Loss of muscle mass
6. Increasing body fat
7. Decreased bone mass
8. Mood changes

                                How to boost your testosterone

1. Avoide outside sources of suger
2. Increase healthy fats
3. Drink plenty water
4. Start a strenght traning
5. Do cardia interval time
6. Get a full night's sleep
7. Reduce your stress level
8. And train your leg for natual reducing testosterone
   

Time to build your muscls

1. compound exercise are your best tools for growth. Use them.
2. Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.
3. Get strong! There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.
4.  Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.
5. Deadlift. If squats are king, deadlifts are second in command. They are not bad for your back.
6.  Learn proper form. Read every article, and watch every video you can on proper exercise form. never make excuse.
7.  Beginners...stop training like advanced lifters, using advanced splits and training techniques. They are not needed. What you need is to get strong on the basic compound lifts more than anything.
8. Stop believing that muscle building is rocket surgery. It isn't. Get stronger, eat enough food and stay persistence.
9. Stop complaining about muscle soreness. it's part of the game. Don.t miss workoutv becouse of it. no excuse ... get to the gym.
10. And finally don't miss your exercise
    

Warm up

Statics stretching before a workout doesn't do your body much good .infact ,reacherch from stephen F.Austin state of state university found that exercises who did stastic stretching before lifting hard impaired strenghth compared to those who performed a dynamic warm-up, a muscle-warming routine that includes moves like walking lunges and high skips. Get in the habit of perfoming a dynamic warmup before any kind of workout and you'll not only enhance your performance,but also help prevent injury.