Bodybuilding Post Workout Natural Supplements

After best long workouts your muscle will be tired and loses its proteins due to the pump. That's Why you feel the muscles are in good shape at gym and when you come back home you may see the muscles size will be less smaller than what you saw at the gym. Its because of muscles blood circulation and pump goes down when you finish the workout but it won't lose its shape except its size which you can get it back by workout again. The muscles needs to be energized after workout in order to support its growth and energy levels.The essential supplements required  after workout are,

Branched Chain Amino Acids which helps in muscle growth and energizes it. The Natural way to get this supplement is via whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts,  pumpkins seeds,lima beans, chick peas, cashew nuts, lentils, and corn. Minimum 5g of BCAA is required after workout.

Carbohydrates for rejuvenate muscle energy since glycogen(energy) in muscles will be depleted after workout. Need to take carbs necessarily within one hour of post workout. These carbs should be of easily digesting and natural way to get this is are Idly (Indian food), Oatmeal,yams,brown rice, multi grain bread and potatoes. Minimum requirement of carbs after workout is around 30-35g.

Antioxidants helps in preventing cell damage or any inflammation inside muscle due to workouts.Vitamin C & E antioxidants should be included in post workout diets. These are rich in green leafy

vegetables, broccoli, cabbage, cauliflower, tomatoes, celery, bell peppers and brussels sprouts. In Fruits, kiwis, strawberries, raspberries, pineapple, watermelon, guava and papaya. Minimum requirement of antioxidants is around 400mg.

Creatine Monohydrate provides you muscle mass and strength. Taking creatine after workout is more necessary for muscle growth. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish. Need to include 3-5g of creatine in post workout diet.

Have more water or lukewarm lemon water in between workouts and meals to digest everything, to get shredded.

The pre and during workout natural supplements are available in this blog. Check it out and comment if you have any questions or need to know about anything in health N Fit.

Enjoy Bodybuilding!

Bodybuilding Natural Supplement While Doing Workout

There will be depletion in energy levels when we workout for long hours. Muscle needs proteins to get energised and pumped. The essential supplements which we need during workout are electrolytes, Amino acids and carbohydrates. Natural ways to get this supplements is, having enough water during each and every workout to get electrolytes, increase  metabolism to digest everything and burns skin fat which helps in getting shred look. 

For Energy during workout, have a one or two raw egg whenever you feel tired which gives you the branched chain amino acids build by proteins helps in muscle growth.  Boiled Chicken breast will also be an good option during workout. If going for heavy weights, you need carbs for building the muscle which could be supported by having  boiled potato or white rice in between the workout, mostly this will be concentrated on pre and post workout diets. 

The diet plan during workout is start with having one raw egg and in between the workouts have more water. During the workout if you feel more tired have a cup of mutton leg soup with an boiled egg. 

Do not have more rest between the sets in workout. Max of 30 -40 secs will be best so that the muscle could feel the pump. How long you should workout in a day depends on 

individuals and their training program. These during workout diet will  cost less.

Try and Enjoy Bodybuilding!!

Bodybuilding Pre Workout Natural Supplements

If you are interested in taking the pre-workout nutrients through natural foods and fruits, then you should know the essential nutrients required for pre workouts and foods which are rich in it. The most important nutrients required are caffeine, creatine monohydrate, beta alanine, and branched chain amino acids. The foods which are rich in these ingredients are discussed below

Caffeine which are rich in a cup of coffee helps in enhancing your reps in workout and avoid being fatigue. The normal dosage of caffeine should be approximately 2mg per kg of your body weight. A cup of coffee could be your best choice before workout. 

Branched Chain Amino Acids(BCAA) are the three amino acids such as Leucine, Isoleucine, and Valine which helps in increasing the protein synthesis, maintaining muscle mass and fat loss. The foods which are rich in these amino acids are whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts,  pumpkins seeds, lima beans, chick peas, cashew nuts, lentils, and corn.Need 5 gram of BCAA for pre workout.


Creatine Monohydrate provides strength when lifting weights and pump up muscles. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish provides natural source of creatine. The normal dosage of creatine should of 5 g in pre workout.

Beta Alanine helps in increasing the stamina in muscle throughout the workout and to do more sets.
Foods which could give you beta alanine are chicken and turkey. The normal dosage of beta alanine should be 3g in pre workout.


Plan your pre workout accordingly to the above dosage marks including all essential nutrients. 
I suggest banana (rich in carbs,fiber,vitamins and minerals), chicken breast and a cup of coffee for pre workout. 

After pre workout diet, do warm up sets to warm up muscles  and start the workouts!

Enjoy Bodybuilding!

Bodybuilding Competitions For August 2016

AUGUST 6, 2016 
NPC Strong Island Championships
Hauppauge High School
500 Lincoln Blvd
Hauppauge, NY 11788
Email: npcnortheast@gmail.com

AUGUST 6, 2016
NPC – Cajun Showdown 
1521 W Pinhook Rd, Lafayette, LA 70503, United States
http://www.cajunshowdown.com/
Phone: 504-330-4784 / 504-650-0733

AUGUST 13, 2016
NPC Tri-State Championships
Shawnee High School
600 Tabernacle Road
Medford, NJ 08055
Email: maz@npcnortheast.com

AUGUST 20, 2016
NPC- Camellia Championships
2056 2nd Street, Slidell, LA 70458, United States
http://www.camelliachampionships.com/
Phone: 985-774-9029 

AUGUST 20, 2016
2016 New Jersey State Championship
Kean University
1000 Morris Ave
Union, NJ
https://www.npcregistration.com/
Phone : 866-234-7535

Note: Got above info from various site, pls make a call to above location before getting in there. Drop your queries in comments if you need any more info.

To Do Bodybuilding Without Supplements

Bodybuilding without taking any supplements is possible unless you are not in bodybuilding competitions. But to have shapes and cuts like an bodybuilder without supplements can be obtained through regular meal diet plan and regular workouts. The diet plan should include carbohydrates, proteins, essential fats,vitamins  and minerals. I am also bodybuilder who haven't used any supplement or protein shake till now and i was able to maintain good shape. I used to take more rice,eggs,Mutton Leg Soup,fruits and 2 hours of workout in a day. If you are interested in bodybuilding  but not interested in participating any competitions then you can try below diet plan which i used to follow, 

In initial stages of bodybuilding, 

You need to have high carbs, proteins rich food in order to get the muscle and power to do the workouts. I had rice with potatoes three times in a day but it may be too high for some

so the actual plan could be, 

Morning Breakfast - Two eggs, 4-5 Idly or 3 chappati so that your breakfast will have both carbs and protiens.

After two hours of breakfast, have fruit salads which includes all fruits to have essential vitamins and minerals. 

For Lunch, have limited rice with more fresh vegetables like carrots, onions, cucumber etc and few pieces of boiled chicken and eggs. 

After two hours of lunch, try any fresh fruit juices or fruit salad again. 

Evening will be my workout time, I do it for two hours and drink more water during the workout. You can do your workout anytime in a day. 

Before going for workout have a banana and a glass of milk. 

After workout, I used to have Mutton Leg soup with boiled egg Which helps in increasing the body strength and stamina.

For Dinner, you can have 2 chappati or 3 Idly and a glass of milk. 

After following this diet, you may feel the difference in your muscles starts growing as result of workout and diet followed.  This is bulking phase in initial bodybuilding. Try to do workouts with more weights and less reps in this phase. Plan it like one muscle per day workout. And all parts of muscle should be trained without any deformities. All muscle workout are available in this blog. 

In this Bulking phase, you can't see any cuts in your muscle which could be made in cutting phase of bodybuilding. 

In cutting phase, need to change your diet plan and workout method. 

Diet plan should now shouldn't include carbs and fats. Below is the diet plan which I have followed for cuts and six pack,

Morning when you wake up have 1 ltr of water in an empty stomach and After 20 mins,  a glass of Warm Lemon water

Breakfast - 5-6 Wheat Bread with peanut butter or with Cheese

After 2 hours - Fresh fruit juices like cucumber, papaya, guava or carrot

Lunch - Boiled chicken breast pieces,boiled egg white with vegetables like onion,carrot,cucumber etc. which burns fat and reduces weight. 

After 2 hours - Fruit Salad, mix of papaya, guava, watermelon, grapes etc to get all essential vitamins and minerals.

Dinner - Any fiber foods likes chappati or wheat bread with peanut butter of cheese. 

After each and every meal, have three glass of water.  Minimum you should have 4-5 ltrs of water in  day to increase body metabolism and burn more fat. 

Workout Method for cutting phase is that with medium weight have to do more reps as we can. With this diet and workout method, you can start seeing the shape and cuts you waited for, which makes you an bodybuilder. But not all bodybuilder follow natural supplements since it takes more time to get the muscles and be fit naturally. And I have never heard any bodybuilder won any competitions without taking supplements.   

The above diet plan may not work on some body health. I suggest you to follow your physical trainer diet suggestion. Below is me and I have doing bodybuilding for past 5 years. Do not afraid of the myth that you can't do gym without supplements, we can. Join any gym near your and enjoy workout. 

All About Six Pack Abs

Rectus Absdominis muscle is what we call as the Abs muscle, these are parallel muscle connected by a midline linea alba tissue. To make this muscle visible, we have to reduce the belly fat. People with low body fat will have this muscle visible though they didn't do much Abs workout.That's why we say that Abs are made in kitchen. The number of packs six or eight or even ten depends on genetics, but six pack is common for all.

Need to follow strict diet and regular abs workout to make this muscle visible.The diet should be of weight reducing and fat burning. I am also an bodybuilder and I followed below diet for abs, you can also follow the same if you like, 

Diet Plan :

Morning when you wake up have 1 ltr of water in an empty stomach and After 20 mins,  a glass of Warm Lemon water

Breakfast - 5-6 Wheat Bread with peanut butter or with Cheese

After 2 hours - Fresh fruit juices like cucumber, papaya, guava or carrot

Lunch - Boiled chicken breast pieces,boiled egg white with vegetables like onion,carrot,cucumber etc. which burns fat and reduces weight. 

After 2 hours - Fruit Salad, mix of papaya, guava, watermelon, grapes etc to get all essential vitamins and minerals.

Dinner - Any fiber foods likes chappati or wheat bread with peanut butter of cheese. 

After each and every meal, have three glass of water.  Minimum you should have 4-5 ltrs of water in  day to increase body metabolism and burn more fat. 

There are many different diets all focuses on cutting fat and carbs to make muscle visibility clear. 

Join the best gym near you and start following diet suggested by your gym master.

Next is Workout. Below are the list of all Abs workout followed till now. Morning will be the best time to do Abs workout in an empty stomach. 

Workouts:

• Crunches
• Twisting crunches
• Reverse Crunches
• Hanging Reverse Crunches
• Vertical Bench Crunches
• Cable Crunches
• Machine Crunches
• Roman Chairs
• Seated Leg tucks
• Seated Twists
• Bent Over Twists
• Flat Bench Leg Raises
• Bent Knee Flat Bench Leg Raises
• Bent Knee Incline Board Leg Raises
• Bent Knee Vertical Bench Leg Raises
• Hanging Leg Raises
• Twisting Hanging Leg Raises
• Side Leg Raises
• Bent Knee Side Leg Raises
• Front Kicks
• Bench Kickbacks
• Rear Leg Scissors
• Vaccums

You don't have to do all above workout in a day, you need to select any five exercise training both rectus abdominis and serratus in day. Try to do each exercise 5 sets with 20 reps.When you follow the diet and do exercise regularly, your skin will be ripped and once your fat level is 6-8%, you will see your six abs or 8 packs for some as per  body structure. And for Women, Abs will be seen once the body fat is 11-13% Six Abs looks differs as per your body structure such as Mesomorph, Ecotomorph and endomorph.

Its not possible to develop 8 packs if you already have six packs since its internal structure can't be made. Maintaining six pack is the toughest job than developing it. Need to follow regular proper fat less diet and workout must. 

Beside having best look with six packs, there are some issue you need to face while maintaining it. Personally you will feel stressed while following the diet,internal organs will have some health issue when fat is less than 10 percent if you miss any essential supplement and doctors suggests that there will be breathing problems if the abs are tight and rib cage can't expand much. I personally suggest to develop and maintain six pack only for a period if you are going to participate any competitions or any modelling works, otherwise you don't have to strictly follow six pack diet  rather you can maintain a lean abs and perfect fitness look. 

Stay Fit and Healthy For Ever!!

Calisthenic Fitness

Calisthenics is a fitness training program which mainly focused on increasing the stamina of your body,  strength and flexibility through movements such as jumping,pull ups, push ups,bars spins, stretches etc. The word calisthenics means that beauty lies in strength. Its associated with international sport street workout where competitors compete each other in a timed routine 

completing tasks which needs more body stamina and strength. The World calisthenics Organization (WCO) conducts series of competitions known as Battle of Bars (R). Calisthenics are being followed as baseline fitness test in many sports and military organizations. 

The exercises which are followed in calisthenic are,Lunges,Jumping Jacks,Squat Jumps,Sit ups,Crunches,Push ups,Pull ups,Squats,Calf raises,Dips,Hyper extensions,Leg raises, Planks etc. The Training program differs as per your Calisthenic Trainer. 

The common muscle training program are similar to developing muscle in gym, one muscle per day using only body weight, 

For training Abs, 

Crunches: 3 sets, maximum reps
Scissor Kicks: 3 sets, maximum reps
Twisting crunches: 3 sets, maximum reps
Lying Leg Raises: 3 sets, maximum reps


For Training Legs,

Squats: 3 sets, maximum reps
Hack Squat: 1 set, maximum reps
Wall Squats: 2 sets, maximum reps
Lunges:  4 sets,maximum reps
Side Lunges: 2 sets, maximum reps
One-legged calf raises: 2 sets, maximum reps
Donkey Calf Raises: 2 sets, maximum reps
Reverse Calf Raises: 2 sets, maximum reps
Seated Calf Raises: 3 sets, maximum reps


For Training Lats and Delts,

Chin-ups: 4 sets, maximum reps
Handstand Military Push-ups: 3-5 sets, maximum reps
Glute/Ham raises: 3 sets, maximum reps
Tricep Dips: 3 sets, maximum reps
Decline Close Grip Push-ups: 2 sets, maximum reps
Hyperextensions: 2 sets, maximum reps
Lying Torso Raises: 2 sets, maximum reps.

For Training Chest, 

Flat Push-ups: 2 sets, maximum reps
Incline Push-ups: 2 sets, maximum reps
Decline Push-ups: 2 sets, maximum reps
Chest Dips: 3 sets, maximum reps
Pull-ups: 4 sets, maximum reps

Enjoy Calisthenic! And Be Fit for Ever!

CrossFit Training

Crossfit is an fitness training program and also an competitive sport created by Greg glassman. Crossfit is kind of combination of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman. The goal of Crossfit is to attainultimate fitness by  increasing the work capacity across broad time and different domains.Crossfit gym has equipments like barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes,resistance bands, rowing machines, and various mats.

As said by Greg Glassman "CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains"Those domains are cardiovascular and respiratory endurance,stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.Workouts appeals to both men and women equally. It will be like a sport as there will be scoreboards,pre defined rules, stop clock and records to be beated which motivates you to perform more and attain perfect fitness. Workout sets to be performed in a day by an individual is called WOD (workout of the day). Below are sample of WOD followed, which differs as per your training. 

WOD 1:
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups 

WOD 2:
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps  

Abs Muscle And Its Workouts

Abdomen muscles are Rectus Abdominus (the six pack muscle), Transverse Abdominus and external/internal obliques,shown in pic below. To make these muscles visible, we need to burn the belly fat by following fat burning diet and do continuous abs exercises. Following are the list of all abs exercise being practised so far, and best time to do abs exercise is in the morning in an empty stomach. Try five workouts per day, for a workout do 4 sets each 12-15 repetitions.

Roman Chairs

Crunches

Twisting Crunches

Reverse Crunches

Hanging Reverse Crunches

Vertical Bench Crunches

Cable Crunches

Machine Crunches

Seated Leg Tucks

Seated Twists

Bent Over Twists

Flat Bench Leg Raises

Bent Knee Flat Bench Leg Raises

Bent Knee Incline Board Leg Raises

Bent Knee Vertical Bench Leg Raises

Hanging Leg Raises

Twisting Hanging Leg Raises

Side Leg Raises

Bent Knee Side Leg Raises

Front Kicks

Bench Kickbacks

Rear Leg Scissors

Vacuums