Rule No 1# Patience Is A Virtue Thou Shall Not Ignore

Just like Rome wasn’t built in a day, your weight gain woes won’t really disappear overnight. All those sedentary hours spent at your desk and all the cheeseburgers you have gobbled have aided your weight gain, and now you need to be patient about losing it by going to the gym regularly and abiding by all the strict rules your trainer throws in front of you.

Rule No 2# What You Do Is What You Get

Your weight-loss progress is directly proportional to the hard work you put into a new fitness routine. Exercise regularly, eat a balanced diet and practice a healthier lifestyle and you will be rewarded with positive weight loss. Fail to do any of these, and you will hit impediments in your journey.

Rule No 3# One Size Never Fits All

Every individual has unique fitness needs. That means – the number of calories you burn at the gym, the rate at which your body metabolises food and the kind of workout you need to burn those calories are all unique to you. So talk to your personal trainer and fix goals that you can meet with hard work. A workout that works for your friend might not work for you; similarly a diet that works for her might not agree with you at all.

Rule No 4# Never Forget Your Goals

Success comes to those who chase it. And for that to be true for your weight loss programme, you need to remember your goals. There will be days when you are tempted to go on a binge eating spree and it is in your hands to control those temptations and stick to your fitness programme.

Rule No 5# Self Discipline Is Your Best Friend

There is no substitute to self discipline and the fact that more and more Indians are overweight today is a clear indication of this. Execute your will power and ensure that you hit the gym even after a hectic day. The plus point here is that though it might feel punishing to change into your gym gear, once you start working out you will feel considerably better because of the endorphins released during exercise. They will energise you and help you stay on course.

Rule No 6# Contest Is Not Always Healthy

Sure, you joined the gym with a friend and are constantly competing with him/her to lose weight at a faster rate. Let us tell you, this is not only unhealthy for your fitness programme but also for your friendship. When it comes to a regular workout, a balanced diet and better lifestyle aimed towards permanent weight loss – there are no losers because everyone is a winner for trying to make positive changes in their lives.

Rule No 7# Improve On Your Weakness

Weakness is looking for an opportunity to raise its dark head, and it is on your hands to cut off that head and power through your weight loss programme. Don’t just focus on your strengths and depend on them solely to take you through this programme; address your weaknesses and work on them so that you can move beyond them. Don’t ignore some aspect of your fitness routine – for example workout for arms or shoulders only because you find them very difficult.

Rule No 8# Don’t Be Fooled To Believe That Pain Is Good

You might have heard ‘No pain, no gain’. Now forget it; because pain is not a natural byproduct of a workout. Yes, to some extent your muscles will be sore after you have just worked upon them. But consistent pain needs to be addressed; it could mean you have poor form while exercising or you are overexerting your muscles; both of these are bad news.

Rule No 9# You Cannot Run From Your Genes

Is everyone in your family big boned and hefty? While working out regularly and maintaining a balanced diet will keep you fit and healthy, you should forget about ever becoming a size 10. The benefits of exercising are limitless, but even daily workouts cannot make you fight your genes and become unnaturally thin without causing irreversible damage to the body. No matter what you do, you cannot change your genes and they play a far bigger role on your weight gain that you’d like.

Rule No 10# Be Forgiving

Sometimes, sticking to the hard weight loss programme is just too difficult. And a few cheat days and missed gym sessions will not put a huge dent in your weight loss programme. What will is the guilt you have and the fact that this very guilt will make you binge eat. You’re just human, so it’s okay to take some days off.

You barely have a small 30-minute window every day to pack in a workout, so you often disregard the importance of stretching exercises and start straight up with a run, followed by some toning exercises. However, without a good warm-up routine, there are chances you are seriously endangering your joints, especially your knees, by jumping in to a high impact workout without your muscles loosened up enough to cushion your joints. Your best bet is to do dynamic stretching, which uses a full range of body motion. Not only will these stretches decrease chances of injury, they also improve your flexibility, enhance your agility, and reduce recovery time post-workout. That means your workout will be easier on you, your joints and your muscles and you achieve your fitness goals faster. They also work as perfect toning exercises, and are a great standalone workout for your rest day too.

So let us find the best way for women to stretch and warm-up before their workouts.

Activate Your Nervous system

These three stretching exercises will activate the central nervous system, which basically controls all activity and movements. Think of it like this – your CNS is in ‘power saving’, thanks to all the hours you have spent sitting at your desk. So, before you begin a workout, these three stretches work as a signal that kick-start your brain to get ready for some quick activity levels. The result is that your muscles respond more effectively during your workout and your muscles will have better coordination. Translation – your body and your mind are on the same page after these three stretches.

• Jumping Jacks

Stand with your arms to the sides and feet together. Jump and move your feet apart, while at the same time your hands move up above your head. Jump back in original position and repeat 10 times at a medium pace.

• Crossover Jumping Jacks

Stand with legs wide apart, hands held horizontally out, making a 90-degree angle with the floor. Jump and cross your arms into an ‘X’ and do the same cross over with the legs as well. Jump back to original position and repeat 10 times.

• Tight Core Rotations

Stand straight with knees bent slightly. Hold hands in front of you, palms together and fingers interlaced. Clench your core muscles and move your arms together first to the left, and then to the right. Repeat eight times.

Get More Muscle Engagement

Now that your CNS is activated, you need to get your heart rate up and utilise muscles that have been sitting idle all day long to prepare them for high-impact activity levels. The next three stretching exercises will engage hip flexors, gluteus, lower and upper back muscles as well as abdominals.

These are your ‘core muscles’ and when these are warmed up, they improve your balance and stability whiles you work out.
1. Bent Over Row with L Raise

Bend at the hips and bring your torso and upper body parallel to the floor. Let your arms hang down free. Raise arms and bend them at the elbow at 90 degrees, palms still facing downwards. Ball your palm into fists and rotate the forearm as far up as you can, without moving your arm at the elbow at all. Return your arms to original down facing position and repeat eight to 10 times.

2. Super Dog

Kneel on the floor and take your weight on your knees and elbows. Ensure the elbow is bent at 90 degrees. Move your left hand forward and stretch forward and upwards as far as you can, and simultaneously, stretch the right leg backwards and upwards and push as far as you can. Hold for two seconds, come back to the original position and repeat with the other hand and leg. Do five reps on each side.

3.       Slow Motion Mountain Climber

Start with a push up position that is bringing your hands down to the floor and making an inverted V with the floor. Now hold your abs tight as you bring your right foot closer to the right shoulder, while your legs and hands still make an inverted V with the floor. Hold for two seconds and alternate with the left foot.

Get Dynamic Mobility And Improved Flexibility

You have done six super stretching exercises, and have opened up most joints. But to improve your flexibility and work on working still joints that could hinder mobility, you need these last three stretching exercises. They will open up the larger muscle joints and ensure that you don’t waste time fighting your body’s limitation once you start working out; you get started and each muscle group in your body is ready for the action.
1. Arm Crossover

Lie on the floor on your right side. Bend your knee at 90-degrees and push both arms straight ahead, perpendicular to your body. Hold the right arm and both your legs in position, as you twist your torso to the left until the left hand and upper back muscles are lying flat against the ground. Hold for two to five seconds and return to start. Repeat with the other side and do 10 reps.

2. Yoga Plex

Start with the downward dog, or by making an inverted V with the floor using your arms and legs. Keep your back straight and slowly bring the right foot between the hands by bending at the knee. Now rotate your torso towards the right and hold your hand up towards the ceiling. Reverse to the original position and repeat on the other side to go five stretches per side.

3. Lunge combo

Hold hands straight in front, legs shoulder-width apart. Step towards the left and do a side lunge. Now bring the right leg behind the left, lower the knee and then push off on the right leg to stand back up. Repeat five times and then do the other side.

Dietary supplements are considered the ‘Quick Fix’ route to a healthy body by many. But research reveals that the effects of supplements cannot be questioned. There are a multitude of weight loss supplements in the market – ranging from herbal mixtures that accelerate metabolism to thermogenic compounds that increase the body’s ability to burn fat. Now that drugs like Ephedra have been banned, and several others so called ‘Fat burning’ supplements have come under questioning, how can you make sure you choose the right product? Here are 5 weight loss supplements that you must think hard before trying out!

1.       Green Tea –

For centuries now, the Chinese have relied on Green Tea as a metabolism booster and a powerful antioxidant. With all the evidence in front of our eyes, it is impossible to question the role Green Tea Extracts can play in fat loss. Today, Green Tea has become the most popular beverage in the world, thanks to its fat loss abilities, and is second only to water.

Green tea contains EGCG or Epigallocatechin-3-Gallate. This ingredient is what aid sin weight loss, along with a balanced diet and disciplined workout regimen. But EGCG is not the only ingredient that makes Green Tea so potent when it comes to weight loss. The added Caffeine in Green Tea plays an important role as well. A cup of Green Tea can have anything between 10 to 80mg of Caffeine. Together, Caffeine and EGCG produce thermogenesis, or increase the body’s basal temperature.

A study published in 1999 proved this. Subjects were divided in 3 groups, and each group was given one of the 3 – green tea (caffeine + EGCG), caffeine or a placebo. After 24 hours, the study revealed that the group that drank green tea has increased their resting metabolic rate by 4%. However, experts also warn against over-supplementation of Green tea. A cup of green tea contains between 50 to 100mg of EGCG and this depends on the kind of leaf used, the temperature of the water and the cultivation of the tea. You can begin with drinking 2 cups of green tea per day, and check whether the caffeine and EGCG formula causes any side effects.

2.       Caffeine –

Caffeine causes both thermogenesis and lipolysis, which means it, increases the temperature of the body which encourages shedding of fat, and also enhancing the body’s capability to burn fat faster. However, drinking copious amounts of coffee is rather detrimental for health. The best way to enjoy the weight loss abilities of caffeine is to use it in combination with other fat burning ingredients for a more synergistic effect.

Overdosing on coffee can cause high blood pressure and is also bad for cardiovascular health. Each cup of coffee with contains about 100mgof caffeine, but this figure will vary as per length of brewing and the coffee bean used. If you really want to get the benefits of caffeine for weight loss, don’t take it in the form of cappuccino or latte. These sweetened coffee beverages add a lot of sugar, milk and cream to caffeine and increase the number of calories in it, thereby negating any fat loss effects that coffee may have. Instead, choose supplements that have caffeine as one of the active ingredients.

3.       Hoodia Gordonii –

Extract of a cacti found in South Africa, Hoodia Gordonii has become the ‘Next Big Thing’ in the world of weight loss supplements. It is rumored that tribes in South African deserts have chewed on this extract to stave off hunger, as this works as a powerful appetite suppressant. However, no human trials have been conducted yet, even though you find this ingredient commonly used today in many diet pills, powders and even weight loss supplements.

4.       White Bean Extract –

This fiber decreases the body’s ability to absorb starch. This means, lesser calories are consumed through carbohydrates. However, the only human study conducted revealed that a minimum of 3000mg of white bean extracts are required to see desired results. So if you are choosing a weight loss supplement that shows white bean extract as an active ingredient, make sure that it is available in high enough percentages to show positive results.

5.       Hydroxycitric Acid –

HCA or Hydroxycitric Acid has become a popular fat burning ingredient and is now commonly added to many weight loss supplements. However, not enough evidence exists whether this product is really worthy or not. All experiments done have been on rodents, and the results reveal that HCA enhances the functioning of enzymes that play an important role in fat loss.

The only study done on HCA that reveals it will have positive effect on fat burning concluded that the doses required by humans will be so high that the supplement will no longer be cost effective.

 Summary

To summarize the above, we have created a Table for you to understand whether a weight loss supplement is really worth your money or not.

So, as you can see, not many popular weight loss supplement ingredients are backed by sufficient scientific research yet. It is important to think long and hard before you take these supplements, because the possible extent of their side effects is still not known.

Today, when you find a lot of conflicting and confusing information on health supplements, it can be a tough call to select the right supplements to complement your diet. In fact, many people confuse the very word ‘Supplement’ with artificial chemicals that bulk up the body or have a steroid effect. However, this is far from the truth. Some people steer clear of supplements because they see these are ‘pills’ and interpret that these cannot be good for you. After all, you eat a healthy diet, so why do you need supplements are all? Fact is, our diets today are lacking in many important minerals and vitamins. Either they are completely missing from food sources, or they are present in far smaller quantities than what we need for our daily sustenance. The easiest way to bridge that gap and offer your body a wholesome diet that offers the right quantity and quality of nutrients is through supplementation.

But many of us have doubts about which supplements are actually necessary. And if they are, how much should an adult take? This article will clear those doubts and remove all confusion you might have. These 8 necessary supplements will go a long way to not only improve your fitness goals, but also make you healthier by enhancing your resistance to many illnesses and diseases.

1.       Vitamin B Complex –

The Vitamin B complex supplement includes all water-soluble Vitamins, with the exception of Vitamin C. the included vitamins are Riboflavin or Vitamin B2, Thiamine or Vitamin B1, Niacin or Vitamin B3, Biotin, Folic Acid, Pantothenic acid or Vitamin B5 and Cobalamins or Vitamin B12.

Vitamin B complex offers the brain and central nervous system cells with great anti-oxidant properties. Since this team of vitamins are the most potent when taken together, taking each separately is not recommended. Find a good Vitamin B complex and take 50-100mg per day. However, Vitamin B12 should not exceed more than 1mg per day. A well put together Vitamin B complex supplement ensures that you get all these essential vitamins in the right quantity to support overall better health.

Our Recommendations: Nature’s Best Vitamin B-complex 100 and Nature’s Bounty Ultra B-Complex.

2.       Iron –

A trace mineral that is essential to support human life, most people need iron in small quantities every day. Iron is needed for oxygen transportation through hemoglobin, a protein found in RBCs or red blood cells. If you eat insufficient quantities of iron, your body will not make enough RBCs to carry enough oxygen through the body.

Women who are between 18 and 45 are at a higher risk of iron deficiency because they lose blood every month during their menstruation. Also, some women can become anemic during pregnancy and need additional iron supplementation. Many children who are picky eaters and don’t eat enough green vegetables also get iron deficiency, since their body demands higher quantities to support development.

Women who are of child bearing age can take 18mg of Iron every day. For men, the recommended dosage is 8mg. also, men and women above 50 years of age, the dosage is only 8mg per day. Pregnant women or those who have anemia can take high higher dosage, as recommended by their doctor. Iron should not be taken with some medications and foods, so talk to your doctor before starting these supplements.

Our Recommendations: Vitamin Shoppe Iron 28mg and Nature’s Bounty Iron 65mg.

3.       Vitamin C –

Known as the ‘King of Antioxidants’ Vitamin C has over 46 benefits alone and is a supplement that cannot be ignored. Humans are one of the 6 species in nature that cannot produce their own Vitamin C and must depend on it via food and supplements. Vitamin C is a water soluble vitamin, so can’t be stored in fat like Vitamin A, D and E can be. This creates the need for the body to supplement with Vitamin C every 6 hours, because the vitamin quickly exits the body via water.

For the body to be truly healthy and thrive, adults need about 3000 to 6000mg of Vitamin C every day, and the ideal way to do that is to break it down in 3 doses taken with breakfast, lunch and dinner. Some people can be sensitive to Vitamin C and might get loose motions or upset stomach with 3000mg or more. In that case, reduce the intake to 1000-2000mg every day.

Our Recommendations:  Vitamin Shoppe Super Stress with Vitamin C and Vitamin Shopee Vitamin C Soft Chews.

4.       Vitamin D –

The body produces Vitamin D with sunlight exposure, and 15 to 20 minutes in the sun are a must every day. This will protect you from skin exposure, as longer hours in the sun are not good for the body, and will also ensure that your immunity stays boosted. Vitamin D is produced when body is exposed to sunlight and is not really a vitamin but a steroid precursor.

Adults need to take 3000-5000IU’s of vitamin D every day, but you must check with your doctor before starting supplements. A good cod liver oil capsule is enough to give you your daily need, since Vitamin D is fat soluble and your body retains it without flushing it out with water.

Our Recommendations: Vitamin Shoppe Cod Liver Oil and SeaCod Capsules

5.       Zinc –

Because of the inorganic farming practices followed today, the quantities of Zinc in our diets have fallen too low. A vital mineral, Zinc enhances the immune system and it is a must to take a good Zinc supplement every day. Since Zinc can cause mild stomach discomfort, it is best to take it along with a meal.

Along with Selenium, Zinc produces Super Oxide Dismutase and Glutathione Peroxidase. These two are anti-oxidants and anti-aging enzymes produced by our bodies. Zinc is needed by more than 300 enzyme sin the body and plays a vital role in maintaining fertility, repairing wounds and injuries, synthesizing proteins, preserving vision, cell production and fighting free radicals. It is best to take 25mg to 50mg of Zinc every day, based on your body weight and age.

Our Recommendations: Vitamin Shoppe Calcium, Magnesium and Zinc.

6.       Selenium –

Selenium is a vital mineral that is a must for healthy bodies. Today, thanks to overuse of pesticides, inorganic farming methods and over farming, the soil is devoid of all selenium and our diets contain almost no traces of this important mineral. Found naturally otherwise in seafood, whole grains and yeast, Selenium can be supplemented for a healthier body and a better immunity.

The recommended dosage for Selenium for adults is 200 to 250MCG every day. It is best to mix Zinc and Selenium supplements together and takes them after breakfast or lunch.

Our Recommendations: Vitamin Shoppe Selenium.

 7.  Omega 3 -

EFA or Essential Fatty Acids are a must for everyone. These offer many benefits, like improved sensitivity to Insulin, improved production of testosterone, anti-inflammatory effect on muscles, improved immune system and accelerated metabolism to name a few. Naturally found in oily fish, nuts and flaxseed as well as pumpkin seeds, Essential fatty acids like Omega 3 and Omega 6 also play a role in delaying premature aging and work as powerful anti-oxidants.

Typical fish oil Omega 3 capsule will contain about 180 mg of omega-3 EPA and 120 mg of omega-3 DHA, to make for a total of 300 mg per capsule. You can take up to 2 or 3 capsules every day to see the best results.

Our Recommendations: Ultimate Nutrition Omega 3 and Vitamin Shoppe Omega 3 Fish oil 300 EPA/ 200 DHA.

8.       Calcium –

Calcium supplements are made from natural sources like bones or oyster shells. Though calcium supplements are vital to reduce chances for osteoporosis, over-supplementation can result in hardened arteries which will increase risk for heart attacks. Some doctors also advocate that too much calcium increases risk for kidney stones.

However, the benefits of calcium cannot be negated, which is why doctors recommend that calcium supplementation though a must, should be restricted to 600 – 800mg per day. Unless a woman has osteoporosis already or is showing symptoms for the disease, it is important not to increase calcium intake through supplements but to depend on dairy products and green leafy vegetables for calcium in natural form.

Our Recommendations: Health Aid calcium and Vitamin Shoppe Calcium Citrate.

Whey and Casein are both proteins derived from milk. Both have their own benefits and utility in the supplementation stack of a fitness enthusiast. But neither is without disadvantages either. For most people, it is very difficult to decide which amongst these two makes for a better investment. Whey is the fast digesting protein supplement that is recommended for pre-workout and post-workout nutrition. Casein is the slow digesting protein supplement that is recommended between meals and before bedtime to offer sustained flow of amino acids to recovering and developing muscles. But there is much more than these simple facts when it comes to the epic battle between Whey vs. Casein and today, that is what we are here to decode.

What Exactly Is Whey Protein?

Whey is the remaining part of milk that is left behind after cheese is made. This liquid is removed and purified by using different techniques to create different concentrations of the protein.

The three most common types are:

• Whey concentrates
• Whey isolates
• Hydrolyzed whey powder

When you talk about Bovine milk or cow milk, whey makes about 20% of the proteins, while the remaining 80% protein in cow’s milk is casein. Whey protein is high in BCAAs or Branched Chain Amino Acids, Vitamins and Minerals. Whey Concentrates are ideal for athletes because they have the most bio-available kind of protein components.

What Is Casein Protein?

As mentioned above, Casein makes for 80% of the proteins found in cow’s milk, and is the reason milk is white in color. A complete milk protein, Casein has several biologically active peptides and is also rich in both Phosphorus and Calcium. Casein exists as a Micelle molecule and can form a clot in the stomach. Why is that so interesting? This clot has the ability o digest very slowly, which means that the body is supplied with a steady stream of amino acids and nutrients, and the clot can last inside the stomach for several hours. This promotes a positive Nitrogen balance in the body and increases nitrogen utilization in the muscle tissues.

Whey vs. Casein: What Research Has revealed?

In the last 10 years, a lot of scientific research has been done to study the benefits of both whey and casein supplements. One of the most significant research was done in 1997 by Boirie et al, which revealed that 30grams of Whey and Casein has very different effects. “Following Whey Protein ingestion, the plasma appearance of amino acids is fast, high and transient compared to casein which was absorbed much more slowly, producing a much less dramatic rise in plasma amino acid concentrations”, stated the researchers.

Let us see the impact of this difference in various spheres:

1.       Protein Synthesis –

The findings of the study done by Boirie et al revealed that Whey proteins can stimulate protein synthesis by 68% while Casein proteins can only stimulate protein synthesis in the body by 31%. Also, Casein proteins have a higher ‘Net Leucine’ balance when checked post 7 hours of ingestion, whereas Whey protein ingestion showed no such rise in Leucine levels. That means – while whey will result in accelerated protein synthesis, a large chunk of this is used up as fuel. On the other hand, Casein proteins result in better protein accretion in a longer period of time.

2.       Composition –

Those both Whey and Casein are complete milk proteins, their amino acid profile as well as composition differs largely. Whey has 21.9g of Glutamine and 11.1g of Leucine per serving, whereas Casein has 11.6g of Glutamine and 8.8g of Leucine per serving. However, it is important to understand that the amino acid composition is not as important as the digestion rate of the protein in the body.

3.       Effects On Strength And Mass Gains –

A study done over 12 weeks on overweight police officers revealed that those who supplemented with Casein showed more lean muscle mass and strength gains by the end of the study, as compared to those who supplemented with Whey. Both groups supplemented twice a day. This reveals that over a longer period of time, those who want to lose weight will benefit more from Casein proteins as compared to Whey proteins.

4.       What About The Effects On Athletes –

It has been seen that though Whey protein supplementation offer greater protein synthesis in the beginning, over a longer period of time it is Casein proteins that offers a remarkable increase in protein synthesis. All scientist have stated that the difference between the two is based on the different rates with which are absorbed within the human body.

So, Which Is The Right Supplement For You?

All evidence points in one direction – Casein proteins cannot be ignored if one wants substantial muscle and strength gains. However, the benefits of whey proteins can also not be questioned, since the body needs a faster digesting protein supplement in the crucial moments before and after extensive workout. The best way to supplement your diet with adequate proteins that result in accelerated protein synthesis is to use a combination of both. You could either use Whey and Casein differently, or buy a product that offers a ready-made blend of both.

If you want to use Whey proteins for pre-workout and post workout nutrition and use different Casein supplement for between meals and pre-bedtime, try:

• Bodyfuelz 100% Whey protein
• MetRx Ultramyosyn Whey Isolate
• Cytosport Complete Casein
• On Gold Standard 100% Casein

If you want a blend of both Whey and Casein proteins in a single supplement that works 24X7, try:

• Gaspari Nutrition Myofusion Probiotic
• Dymatize Elite XT
• Labrada Lean Body MRP Original

Here are the clear cut facts as you know them – if you want to bulk up and grow muscles, lift heavy weights with lower reps. Lifting big = Big muscles. And when it comes down to getting lean for a show, you need to do more reps with lesser weight. However, this mantra of ‘Low reps are ideal for more mass, high reps are ideal for cuts and definition’ has been so overrated that many people get the facts wrong. So what is the real truth?

Low Reps

Anything in the range of one and five is termed as low rep range. Many people believe that low reps stimulate the fast twitch muscle fibers and high reps stimulate slow twitch muscle fibers. But here is the real fact – slow reps will actually stimulate any and all kinds of muscle fibers. The reason is simple – the body uses muscle fibers irrespective of what weight is put on it. It is true that the slow twitch fibers come in to play first, but should they fail to generate the required force needed to lift a said weight, the intermediate fibers will come in to action. And if the weight requires yet more force that both low and intermediate twitch fibers cannot support, the fast twitch fibers will also get activated. If you are lifting heavy loads for a low rep range, all fibers will come in to play.

The advantage of low rep ranges is that these stimulate Myofibrillar Hypertrophy, which essentially means an increase in both the size as well as the number of myosin filaments with in a muscle tissue that leads to increased contractile tissues and enhanced strength. And this is the reason why low reps range involving heavy weights are recommended for mass growth.

Moderate Reps

Anything between the range of six and 12 is termed as moderate rep range. Study after study has revealed that moderate reps are responsible for maximum growth. The reason is that moderate rep training combines the benefits of both low rep and high rep. This means, moderate reps increase myofibrillar protein synthesis because heavier weights are used, and they also increase sarcoplasmic hypertrophy because exercises are done for increased number of time periods under tension. Sarcoplasmic Hypertrophy increases non-contractile proteins in muscle tissues, and this kind of growth gives more bulk and not necessarily more strength.

Also, moderate reps offer a great muscular pump that increases not only protein synthesis within muscles, but also prevents protein breakdown in muscles. As a general rule, moderate reps are the striking balances between high and low reps, because they offer both myofibrillar hypertrophy and sarcoplasmic hypertrophy.

High Reps

Anything above 15 reps is deemed as high rep ranges. Many health experts will tell you that since low reps and moderate reps are stimulating all muscle fibers and also enhancing protein synthesis, doing ‘high reps with low weights’ is unnecessary. But what these experts are forgetting is the role glycogen plays in protein synthesis. High rep training causes glycogen stores to deplete readily, and as a response, the body will increase muscular glycogen storage. And this results in muscle cells to stretch and grow in volume, as more anabolic hormones are released.  Also, high rep range exercises increase blood flow to the area being trained and can induce spurts of growth.

Comparing The Three Ranges

So now that you know what each rep range does for muscular growth, you need to understand a few details in order to make best use of this information. High rep training is a great way to increase muscular growth and get lean, but it does very little in the way of strength gains. For that, progressive loading is a must. And the ideal way to do that is to engage in both low rep and moderate rep training as well. Without these, high rep training will hit a dead end soon when all growth stalls due to lack of strength gains.

The ideal way to really grow muscular mass as well as strength is to use a variety of reps for a more synergistic effect. Don’t think you can use just one of these rep ranges and grow bigger and stronger – rep ranges never work in the best way independently.

So, What Is The Best Way To Train For Maximized Muscle Growth?

The fundamentals to understand are:

• All rep ranges will result in muscular growth, but they all take different pathways. Hence, for maximized growth, all rep ranges must be uses irrespective of whether you are in the bulking stage or the cutting stage.
• Don’t think that using high reps alone will increase fat loss. All weight training will result in calories burnt and no one rep range will result in a more significant fat loss as compared to others. When cutting, cardio and diet changes are the key to shed layer of fat and get leaner, while the weight training will simply maintain muscle mass.

The best way to maximize muscle growth is:

• First one or two exercises must be done with heavy loads using low reps. these must be compound movements to engage more muscle groups. It is best to do three to four sets for maximum growth.
• The next one or two exercises must be done with moderate weights. Again, these will be compound movements and a minimum of three sets are needed.
• The last one or two exercises should be high rep with lighter weights. These can be isolation exercises, and three to four sets are ideal.

Intensity – a Word that is so powerful and so commonly used in the fitness industry, that supplement companies make millions trying to manufacture it and sell it. For many bodybuilders, Intensity is the Holy Grail they want to achieve in their fitness goals. But the truth is that Intensity or even Intensity Training is a relative term, and every successful body builder will tell you his particular method is the best. And it is, because it has worked for him. Some experts quantify intensity as percentage of one-repetition max, and others suggest that intensity training means working out as hard as possible until muscular failure.

But here is what Intensity means in a common person’s training – Intensity is a 3 legged stool that is achieved by the means of Hard work, Focus and Belief. In the end, irrespective of what method of intensity training you use, these 3 key components stay the same, because they make all the difference in your body building endeavors.

1.       Hard Work –

Hard work is the most essential component of intensity training. Without the right amount of effort, results cannot be achieved. Fitness experts have long debates the merits and de-merits of High Intensity and High Volume workouts. Both Arnold Schwarzenegger and Mike Mentzer achieved a phenomenal physique, but they took different routes. However, the common element was that both worked hard to achieve their goals. Mentzer followed Volume Training while Schwarzenegger achieved his impressive physique via Intensity training.

But does hard work equal training to muscular failure? No, it doesn’t. Training to failure with compound movements will drain CNS or Central Nervous System, so this is best avoided. However, when using isolation exercises, working to failure is a good option. That means – use periodic progression for deadlifts and squats, and use training till failure for side laterals and curls. This approach is ideal to reap the best of both worlds when it comes to Intensity Training.

2.       Focus –

Tied together closely with hard work, Focus is the 2^nd key component to Intensity Training. Without the right focus, even hard work will be a waste of time. Focus has a deep relation with the goals you set. For example:

• If your goal is to get the body of a bodybuilder, your focus must be correct form that utilizes the full range of motions. The goal is more cosmetic in nature than anything else.
• If your goal is to increase muscular strength, your focus must be on increasing weights periodically and setting more quantifiable goals.
• If your goal is to be an athlete, your focus will be on improving your functional strength and the real goal is to improve your skills in a particular activity chosen.

Focus is what makes intensity training effective. And to get the focus, you need to channelize your efforts in to intensifying your chosen workout, so that you consistently get results. To be able to harness your energy, both physical and mental, you need to focus on your goals. And the best way to consistently move towards a goal is to create a set routine, which makes it possible for you to measure your success. For example – Take your pre-workout shake 15 to 20 minutes before your workout. Select the right music that motivates you, run the exercises on the day’s agenda in your mind briefly and resolve to lift more weight or do progression training for at least 1 exercise per muscle group. With a set routine, focusing on quantitative goals becomes much easier.

3.       Belief –

The truth is, to be able to reap the benefits of your Intensity training; you need to have belief in yourself and the chosen training method as well. After all, what is the point of working hard with focus towards a goal, when you don’t believe 100% in the plan or your ability to be able to execute it?

Believe in your training plan, after all you have spent days trying to research on the best intensity training workout and have spoken to several experts to finalize a regimen. Don’t sit and compare your workouts with others at the gym, you must focus on what you do, do it well and do it with absolute belief.

You see most novice body builders ask questions like “How will I know if my plan works?” “What if my plan doesn’t work, how soon can I switch to a new training program?” As always, these questions are the bane of Intensity workouts, and any pro bodybuilder will tell you that consistency and 100% faith in the training program is the key to master any Intensity training program and make it work for you!

The Ideal High Intensity Training Workout

We have mentioned before that any Intensity training workout will work as long as you utilize these 3 components. But for those of you who want to see what an ideal intensity training workout will entail, here are is a glimpse.

High Intensity Training is recommended 3 days a week, to begin with. Here is a week on High Intensity Training:

Monday: Today concentrate on Chest and Triceps

• Incline Barbell – 3 sets with decreased number of reps. Start with 10 reps in 1^st set, 8 reps in 2^nd set and 6 reps in 3^rd set
• Flat Flye – Do just 1 set with 8 reps
• Shoulder Press – 2 sets, with 10 reps in 1^st and 8 reps in the 2^nd
• Side Raises – Do just 1 set with 8 reps
• Press Downs – Do 2 sets, 1^st with 8 reps and 2^nd with 6 reps

Tuesday:

Rest or do cardio for 30 minutes

Wednesday: Today concentrate on Legs

• Squats – Do 3 sets, with 10, 8 and 6 reps respectively
• Leg Extensions – Do 1 set with 8 reps
• Leg Curls – Do 3 sets, with 10, 8 and 6 reps
• Standing Calf Raises – Do 1 set with 8 reps
• Seated Calf Raises – Do 3 sets with 10, 8, 6 reps

Thursday:

Work on Abdomen.

Friday: Today concentrate on Biceps and Back.

• Hyperextensions – Do 3 sets with 10, 8 and 6 reps in each respectively
• Barbell Row – Do 3 sets again with 8 reps in each
• Pull Downs – do 1 set with 8 reps only
• Barbell Curls – Do 2 sets with 8 and 6 reps respectively
• Barbell Shrug – Do 2 sets with 8 reps in each

Remember, lift adequate weights for High Intensity Training. That is the reason that subsequent sets have lesser reps, so that you don’t train till failure. Lifting weights that are not heavy enough will not maximize muscle growth. Also, remember to utilize all 3 components of Intensity Training to make the most of this HIT workout. Good Luck!

For shapely thighs and butt, a combination of cardio exercises and strength training exercises are a must. Now you might think that any cardio or any strength training exercise should be able to do that job and you may be right to some extent; cardio exercises aim to help reduce overall weight. There’s nothing like spot reduction, so the fact that cardio that aims to reduce fat on your thighs and butt will also work to reduce overall fat percentage on your body and make your arms, belly and sides leaner. However with strength training, you can target the specific muscles of your legs, thighs and butt for a more effective workout.

5 Best Strength Training Exercises For The Butt And Thighs

Out of all the strength training exercises, we have narrowed down five that will help you see the results faster.

1.       Squats

One of the best exercises for both hips and thighs, squats are very versatile and functional. They increase strength in the lower body and will help you shed fat and build lean muscles.

• Stand with your feet shoulder width apart.
• Bend knees and lower your butt in to squatting position. Your butt should stick out, but the torso must be contracted and held upright.
• Press heels to stand back up.
• You can do eight to 10 reps in each set. Do three sets.
• To add more impact, you can also hold 1kg dumbbells in both hands.

2.      Lunges

Lunges are challenging because they work on several muscles at the same time. On the front leg, they work on hamstrings and glutes. On the back leg, they work on quads as well as calves.

• Stand with legs hip width apart.
• Place hands on your waist, bent at the elbow.
• Place your right foot forward and bend the knee, allowing your body to glide forward in a smooth motion.
• The back leg must be stretched, making a 45-degree angle with the ground.
• Hold for few seconds. Go back in original position and repeat with the left leg.
• To add more impact, hold dumbbells in both hands.

What makes lunges very versatile is that there are many versions to choose from. Some examples are:

• Static lunges
• One legged lunges
• Wheel lunges
• Side to side lunges
• Low lunges
• Back leg elevated lunges

3.       Step Ups

A great exercise for the glutes; step ups are simple and require no special equipment. Remember, you need a step that is high enough to work out the glutes effectively. If you are a beginner, you might want to work your way up to a higher step.

• Stand in front of a step. You can also use a low stool.
• Place one foot on the step and push your body up.
• Your knee must be bent at 90 degrees when you have just one foot on the step.
• Use the heel of your foot to lift your body up, till the other foot also comes at the same level.
• Place the 2^nd foot back down and repeat again.
• Once you have worked on one foot eight times, change the foot and work on the other one.
• To add more impact, you can use free weights.

Make sure all your weight is born by the leg that is being worked out. Keep your motions slow and controlled to feel the burn.

4.       Hip extensions

This exercise specifically targets the gluteal maximus. It is fairly simple and doesn’t require any special equipment.

• Begin with lying down on all four on an exercise mat.
• Your weight must be on elbows and knees.
• Push back the right leg, keeping knee bent and foot towards the ceiling.
• Your leg below the knee must make a 90 degree angle with your back.
• Hold the position for few seconds. Then place the leg down gently and repeat with the left leg.
• For more impact, you can hold a light dumbbell behind your knee or even use ankle weights.

5.       One legged Deadlift

Great for the hamstrings, this exercise also works the lower back and butt. The body utilises stabiliser muscles so that you maintain balance.

• Stand with your legs bent slightly at the knee, as you hold a 2kg dumbbell at thigh height.
• Take your right leg back and rest it lightly on the toes.
• Lower the weight to as far as you can with ease, bending at the hips. This will depend on your flexibility.
• Keep back naturally arched and contract your abs.
• Squeeze glutes and raise the weight back up. Repeat the movements eight times.
• Then bring back your right leg in the same position as the left, and repeat by working on your right leg where you take the left leg back.

5 best Cardiovascular Exercises For The Butt And Thighs

1.       Hiking

This is one of the best exercises for your legs and butt because it involves a lot of uphill and downhill climbs. You will burn many calories and the unwanted flab will melt away from all problem areas of your body. As you walk uphill, you use your glutes and the backpack adds extra weight. Aim for a 30-minute hike, whether you do it outdoors or simple incline the treadmill and walk briskly for 30 minutes.

2.       Biking

Biking works on all the muscles of your thighs and hips, so this is one of the best exercises for a more shapely lower body. You can either cycle outdoors or even use a stationary bike. The best idea is to do interval training; alternate riding by doing three minutes at 70 to 80RPM, followed by two to three minutes at 100 to 110RPM. This will burn more calories and give you an effective workout. You can burn up to 300 calories in 45 minutes this way.

3.       Running

A favourite the world over, running is easy to learn and can be done anywhere without any special equipment. It helps not just to lose weight, but also reduces stress. It especially works out the butt and thighs, even more so if you can run uphill. If you don’t like heading outdoors for a run, try running on the treadmill for 30 minutes every day. Just like any other cardio, interval training is a god idea where you alternate between high speed and moderate speed. Begin with a good warm up though; simply walk for 15 minutes and then start to run. Sprints are also a good idea, but not really ideal for beginners as they pose more chances for injury.

4.       Kickboxing

If you have tried almost all cardio exercises and are not happy with the results, maybe kickboxing is what you are looking for. It works out the entire body with special emphasis on the glutes, thighs and butt. The punches will work out your arms and abs, while the side kicks, back kicks and butterfly kicks will work the thighs and butt muscles. This is a high impact exercise that promises to burn a lot more calories as compared to other cardio workouts.

5.       Walking

If you are slightly older or have a bad back prone to injuries and aches, walking is the safest cardio workout for you. Many people underestimate walking; it is in fact a complete body cardio workout if done properly. For a more effective workout, you need to have a pedometer that lets you chart your progress. Also, the speed at which you walk and your pace plays a critical role in to deciding whether the workout is effective or not. Begin with moderate pace but make sure you increase distance and intensity regularly for a more challenging workout that helps you lose weight.

So you have stopped gaining muscle mass on your arms and no matter how many sets and super sets you do at the gym, your arms refuse to grow any more.  There could be many reasons contributing to your woes, some of which can be inadequate supplements, not lifting enough to simply not resting enough! Fear not, for we have compiled for you 11 super blasting tips that will bring back your training on track and result in enormous biceps that will fear the meek and frail!

1.       Stop Working On Arms For 2 Weeks –

Yes you heard us right! The muscles in your arms are very small and get overworked easily. So it will do you a world of good to stop working on arms for the coming 2 weeks and instead work on other body parts. Do Bench Presses, Squats, Dips, and Bent over Rows, Deadlifts, Pull-ups, Leg Presses and Military Presses for the next 2 weeks. Also, don’t train to failure.

2.       Train For Strength –

The highest fiber activity has been recorded for 2 exercises – Preacher barbell curl and Decline Triceps extensions. So incorporate these after 2 weeks of rest, and make sure to increase 5% of the weight every week.

3.       Don’t Forget Stretching –

How many times have you skipped stretching post workout because you thought it was useless? Don’t anymore; because stretching your arm muscles will extend the fascia that prevents resistance to growth. You need 50 to 60 second long weighted stretches to open up the fascia to get better results.

4.       Pull Ups Are The Key –

You spend hours doing bicep and triceps curls to gain mass and strength in arms, but we forget that Pull Ups are also a great exercise to grow muscles in the arms. Mostly considered a back exercise, the narrow grip pull ups are one of those few exercises that are mass builders as well as strength builders for your biceps. You can even try weighed pull ups by wearing a weight belt or using ankle weights for maximized impact.

5.       Concentrate On Forearms –

When you work on biceps and triceps consistently, many forget the forearms. If your forearms are weak, you simply cannot lift more weight for curls and hence, you restrict the growth of your biceps. Concentrate on the WHOLE arm, not just parts of it, because your weak grip could be the very reason your progress has stalled.

6.       Get Enough Supplements –

To maximize growth, you need to maximize efforts you put in to training. How to do that? With the right supplements, of course! Take tyrosine and caffeine in pre- workout nutrition for increased focus, BCAAs while working out to increase strength and intensity and Whey protein and Creatine in post-workout nutrition for adequate nutrition to repair and replenish depleted glycogen and protein reserves. A well carried out supplementation routine can make all the difference when it comes to great arms.

7.       Train Your Legs –

Now you might think we are joking, but training your legs results in a spurt of anabolic growth. The result – the entire body grows along with the leg muscles, including your arms. Try out squats, lunges and other compound leg workouts and feel the difference!

8.       Increase Your Diet –

Unless you eat well, your body will not grow. To see the scales move, you need to eat 2grams of protein per kilo body weight. And protein is not enough; you also need 4 to 6 grams of carbohydrate and 1 gram of fat for every kilo to see substantial growth. You can do this for 5 days and cut back a little on carbs for another 2 days of the week to prevent weight gain in fat and simply gain muscle mass. Also remember to stay hydrated with 10 to 12 glasses of water every day.

9.       Set A Goal –

The biggest impediment to bigger arm is to not define what you call as ‘Big Arms’. You need to set a goal, so that you can chart progress. Don’t measure your arms every day but have a clear goal in terms of inches you want to gain so that you can work consistently towards achieving that goal.

10.   Don’t Underestimate Recovery –

Your success doesn’t just depend on diet and exercise, but also on recovery. Push your muscles too hard and you are guaranteed to send them in a catabolic state. Get enough sleep, 2 days off from the gym and also take adequate rest between 2 subsequent sets. This way, your body will recover adequately which will maximize your growth.

11.   The Ideal Workout –

Finally, you need to have the right workout for the right growth. Try this super arms workout to maximize the growth of triceps, biceps and forearms. You need to do arms workout twice a week for 6 weeks. After 6 weeks, take 10 days off and again start the cycle with heavier weights. Add another day per week for leg exercises and one for chest/shoulder workouts.

Arm workout #1 –

• Decline dumbbell triceps extension – 4 sets with 8 reps in each
• Parallel grip pull up with weights – 4 sets with 8 reps in each
• Mushroom grip cable triceps press downs – 2 sets with 12 reps in each
• Concentration curl – 2 sets with 12 reps in each

Arm workout #2 –

• Weighted dips – 3 sets with 12 reps in each
• Preacher barbell curl – 3 sets with 10 reps in each
• Overheard rope triceps extension – 8 sets with 8 reps in each. Rest for 15 seconds between sets
• Incline bench dumbbells curls – 8 sets with 8 reps in each. Rest for 15 seconds between sets

Try these 11 tips, with the killer workout that will boost arm muscles and you will move past the plateau you have hit and move faster towards your muscle building goals!

Herbal weight loss supplements are nothing but dietary supplements that are derived from plants, herbs and naturally occurring minerals. Some work as diet suppressants, while others increase basal body temperature to work as ‘thermogenics’ – substances that increase heat production in the body that is believed to help melt off the fat. There are also a few that promise to increase metabolism naturally, and the USP of these herbal supplements is that they are made from natural and organic resources as opposed to diet pills which are just artificial drugs.

But people must understand that this is where the whole problem lies. With drugs, at least you know that there is a standard procedure where they are tested for safety of consumption before being released in the market. But who really checks these herbal weight loss supplements? You will find that every herbal weight loss supplement in the market has a long list of ingredients. Sure, they might be healthy alone, but what happens in the body when all these come together and inter-react? This is something people need to think hard upon, especially when they also suffer from obesity related diseases which require regular medication.

The Most Popular Herbal Weight Loss Supplement:

We bring you a list of the most common herbal supplements used for weight loss along with the claims they make.

1. Bitter Orange – After the popular weight loss pill ‘Ephedra’ was banned in the USA, bitter orange became more popular. This is because bitter orange has many properties similar to this drug, and is supposed to work as a great appetite suppressant. However, experts believe that it has very similar side effects as the banned drug and the effects of long-term usage are still unknown.
2. Country Mallow or HeartLeaf – Another appetite suppressant, this Ayurvedic herb is well known for helping burn more calories with ease. However, it contains an ingredient called Ephedrine, which has harmful side effects.
3. Green Tea Extracts – Known to be a cure for many diseases and a great way to increase metabolism as well as decrease appetite, green tea extracts are no doubt healthy. But they are not without caffeine, a stimulant that is not good for the body in large doses. So while a small quantity of green tea extracts can do you good, larger quantities will induce nausea, diarrhoea and vomiting.
4. Dandelion – This herb has been known as a diuretic for ages. However, many herbal weight loss supplements use dandelion as a way to help reduce fat, though these claims have not been backed by research. The herb will allow you to lose water weight, but like any other diuretic, persistent and excessive usage will result in dehydration.
5. Hoodia – A herb that grows in the Kalahari Dessert, hoodia is now the most popular herbal appetite suppressant that claims to have no side effects. However, this has not been proved by research and testing, and most supplements found in the market actually have very little to almost none of the active ingredient.
6. Vitamin B5 – This vitamin is rumoured to help burn more fat naturally, but no human trials support this hypothesis.

Why Are Some People More Comfortable With Herbal Weight Loss Supplements?

As you can see, most herbal weight loss supplements are not backed by scientific research. So why do people continue to choose them over proven methods to lose weight? The first reason is that most people are averse to ‘drugs’ or ‘artificial supplements’. Even if a supplement is good for them, they will doubt whether the research was a hoax because the manufacturing company paid researchers and whether the ingredients used are really without side effects. On the other hand, they are comfortable with herbal concoctions because they seem to be a ‘safe’ and ‘natural’ alternative.

For many people, the mere fact that a herb exists in the wild and was probably a part of our diets when we were evolving is a good enough reason to prove its safety for consumption. They simply assume that anything herbal cannot cause side effects because it is natural and organic.

Also, many people believe that the only reason doctors don’t recommend herbal weight loss supplements is because they want to sell their drugs and chemical supplements in order to make money. What they are forgetting is that herbal weight loss supplements are also an industry, and they too are here to make money by making you believe they are safe for consumption. If these really were so effective, doctors would not be averse to them.

Can Herbal Supplements Actually Do You More Harm Than Good?

Despite the tall claims made by herbal supplement manufacturing companies, some supplements do have harmful side effects. Just because something grows naturally doesn’t mean it is safe for consumption. Not long ago, popular herbal weight loss supplement kava root was banned in USA because it was found that long-term use can result in liver damage. Similarly, Ephedra, a Chinese weight loss herb, was banned as it was linked to 100 deaths. The biggest problem with these supplements is that they are rarely tested, so you don’t really know what their potential side-effects are.

Many of these herbal weight loss supplements can interact badly with other drugs. The supplements may be safe for consumption as it is, but if you are in long-term medication it is best to take your doctor’s advice before you start any supplements.

Another cause for concern is that though the ingredients mentioned on the box may sound healthy, there is no way to ascertain if they have been added in the same proportions to the concoctions. How do you know that some chemicals were not added to the box to make it really work, and the company labelled it ‘herbal’ just to win over your trust?

Why Do Some Herbal Weight Loss Supplements Work While Others Don’t?

Though many herbal supplements don’t work, some have proven to be effective for weight loss. A great example of this is guarana, a herbal supplement that boosts metabolism. However, the ones that don’t really work are the ones that have not been tested.

Typically, weight loss supplements fall into four groups:

• Those that block fat absorption in the body.
• Those that stimulate thermogenesis.
• Those that boost metabolism.
• Those that suppress appetite.

Out of these categories, the ones that do often work are supplements meant to boost metabolism and those that suppress appetite. After all, calcium, green tea and fibre will bring small weight loss changes, so these cannot be disregarded. But there are many that will actually have no effect on your waistline, but might work as a placebo that makes you think you are losing weight because of the supplement, when actually the weight loss is a result of regular exercise and balanced diet that accompanies the supplement.