Author: himanshunv266

•Eggs

•Greek Yogurt

•Coffee

•Oatmeal

•Chia Seeds

•Berries

•Nuts

•Green Tea

•Fruits

•Cottage Cheese

Lifting lighter weights for more repetitions works your muscles just as much as doing just a few reps with very heavy weights, so you’ll gain the same amount of strength either way. However, the weight amount does affect the type of muscle fibers recruited when you lift, which determines whether you’re building endurance strength or explosive strength. Lifting heavier weights also releases more muscle-growth and fat-burning hormones than lifting light weights

•Wide grip barbell curl

•Incline Biceps Curl

•EZ Bar Curl

•Dumbles Biceps Curl

•Hammer Curl

•Overhead Cable Curl

•Concentration Dumble Curl

•Standing Biceps Curl

•Decline Dumble Curl

•Cable Rope Hammer Curl

•Zottman Curl

•Pushups

•Flat Bench press

•Incline Bench Press

•Flat Bench Dumble press

•Decline Bench Press

•Dumbles Pull-over

•Cross Over

•Pec-Deck Machine

•Seated Machine Chest Press

•Incline Bench Cable Fly

It’s no that any particular season is better for bodybuilding than others. It is more about covering up. In summers, it’s hot, obviously. The clothing is lesser, for both men and women. Therefore, more show of skin.

So, most men find this time to be particularly advantageous for the so called bulking phase,so that they can supposedly gain muscle. But gaining new muscle comes with gaining fat as well. Therefore, those extra layers of clothing that we spoke about earlier, comes in handy to hide all that extra fat.

Hope you understand that this is total bro science and has no logic behind it what so ever. What ever diet you follow should be sustainable and healthy. There will always be a little amount of fat that comes with gaining new muscle mass but can be easily managed by just slightly reducing calorie consumption

A 30-minute workout session, five days a week, is enough to burn calories and lose weight.Knowing your daily caloric requirement to maintain your weight can also help you lose weight. It takes burning 3,500 calories to lose a pound. So, if your daily caloric requirement to maintain your weight is 2,500 calories, you’ll need to either eat less or exercise more. How much depends on how much weight you want to lose and how quickly you want to lose it.

Experts recommend aiming to lose just a pound or two per week for the most sustainable weight loss. To lower your calories by 3,500 to 7,000 a week, you’ll need to shoot for a 500 to 1,000 calorie deficit each day. You can do this all through diet, exercise, or a combination of the two.

• Seated leg tucks

This exercise helps in developing upper and lower rectus abdominis. You simply need to sit on a bench crosswise. Raise your legs, bend your knees and lean backward at 45 degree angle. 

•Ab crunch machine

This machine in the gym is quite an essential one for your six-pack abs. Use the ab crunch machine regularly in the gym and perform your reps nicely and slowly. Make sure that your abdominals feel a burn as they work in the movement.

•Cable Crunches

This exercise helps in developing upper and lower rectus abdominis. To perform cable crunches, you need to attach a rope to an overhead pulley. Grab each end of the rope and kneel down while holding the rope in front of your forehead.

•Exercise Ball pull-in

This exercise helps and develops your lower rectus abdominis. Get in a position where your feet is resting on the ball and your hands are down on the floor in a push-up position. Now, try tucking your knees towards your chest. The ball will roll in the same direction along with your feet. Pause for a second once your knees are close to the chest, release and get back to the starting position.

•Hanging knee raise

This exercise helps in shaping and developing lower rectus abdominis. Hang up straight from a pull-up bar or any bar which is strong enough to hold your weight. Keep your feet together. Raise your knees towards your chest. 

•Jacknife sit-up

This exercise helps in shaping your intercostals, external obliques and pectineus. To perform the jackknife sit-up, you need to sit on the floor while holding a medicine ball, your feet out in front of you. Bend your knees slightly and lift your feet slightly up from the ground. Your ankles should be together. Lean back so that your torso is at 45 degrees from the floor.

• EGG

• COTTAGE CHEESE

• CHICKEN BREAST

• PEANUT BUTTER

• BLACK BEANS

• GREEK YOGURT

• OATS

• SOYABEAN

• MILK

• BANANAS

• YOGURT

• BERRIES

• GREEN TEA

• WHOLE GRAINS

• AVOCADOS

• OATS

• SKIM MILK

If you want to be fit so it’s not compulsory that you have to go gym or any other fitness centres.The most important thing to be fit is your diet.If you start don’t eat fast foods or unhygienic foods, it means your first step is clear.There are some basic tips for become fit:

• Daily running is most helpful to be fit.
• Cycling is the another helpful thing
• Daily morning walks
• Walk upto 20 – 25 mins after eating your lunch,breakfast or dinner