Best Exercises For Abs-Part-1

So many people ask me the same question everytime :-What are the best exercises to get rock hard abs..?
    I have seen this many times almost every day in gyms i used to visit that people makes the same mistake
    and so their trainers do...Instead of doing some good weights or cardio,they do crunches and leg raises
    side bending,twisting etc.I have already talked about spot-reduction in our post:-"BURN THE FAT LADIES".Actually,all it takes to reveal your abs is good nutrition or calorie deficit..TO get those 4 packs
  your body fat percentage should be in between 10 to 12%....and to reveal those 6 pack abs,it should be
   under 6 to 9 or 10%...And if you are really looking for good defined abs ..here are some tips you must
  follow.....
1.Watch your calories and stay away from alcohol...
2.Calculate your BMR and eat 500 to 600 cal. lesser than that ..everyday ..
3.Avoid crunches as they are not good for your posture and lower back..Instead do some H.I.I.T.
    (high intensity interval training).
4.Planks would be a better option..as it keeps your posture and lower back correct..
5.Squats and deadlifts are far better than those crunches with different angles..
6.Skipping meals would also help in cutting those extra calories from your diet.....
7.Skipping rope is also a good exercise to target your abs ..and works better than crunches with a good
    cardio and calf workout..
8.If trying to get lean fast...then eat only non-veg,fruits,vegetables..for 4 to 6 weeks.
 These are few tips you can follow for getting lean ..or to lose some weight..
 
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Our HERO's Body Transformation....Not a big deal fellas..

Hi, Everyone.....today i will talk about our hero's body transformation...WAS that really hard for
      him..?Well...i don't think so...
Yesterday,In my new gym,i saw a picture showing before and after results of Him..And i saw that everyone was going crazy after watching that...like:-ohh..oh..my god,look at this sir,one of my client said..
   thanks to media ...So i decided to write something about that to calm him down(my client)otherwise he would also have hired any foreigner to get same kind of results..
     
      Actually, the person in the pic,i think,used to be a good dancer and had a good physique before that accident of slip disc...now ..what caused him that injury....yes right..he was trying to lift a 110 kgs person.
Now again look at the big picture here...he was trying to lift a 110kgs person,that means he was trying a clean
  and press with 110kgs...that sounds he is a good lifter or you can say he has a good amount of muscle weight.
So...do you think this kind of person will take a long time in reducing that extra gained weight or fat.?.Again, he
   has lost 10.5 kilos in 10 weeks...that sounds impressive ..but i think 2 and a half months is enough time
  to shed those extra gained weight for active peoples with good muscle weight.
For example:-if i am a 75 kg person with good atheletic physique and have good experience of weight lifting.
and i gained 10 kg of weight in 3 or 4 months..with any reason ..and turned to 85kg..and now i want to shed
those extra kgs(10)it's not going to take so much time, what few people thinks..In reality it would be a matter
of few weeks ..with muscle weight and lifting and nutrition knowledge,etc.You can take an example of body
 -builders also,they gain a lot more weight in off season but shed more than that in few months..
SO..according to me what matters in his transformation is his therapy for slip disc..or his rehabilitation...
but as long as getting in shape is concerned it's not that difficult....anyone can do that with a proper workout
 plan and nutrition....
  In our next post,i am going to throw some light on his workout and diet..(myths)
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Bulking Up....For Muscle Gaining...Is That Approach Good..?

Now these days,i am getting to hear a lot of things related to GAINING...now what's that..?Gaining muscles.?

   or gaining weight or something else....like bulking up..that's the word few bodybuilding dorks mostly use.

In my opinion,if someone is trying to gain muscles,is good ....but why some people wants to gain fat with 

    those muscles...is that really important..?Well i don't think so....Actually,both of these process are different

(gaining muscle and gaining fat).There are a lot of guys out there,who stays at very low body fat levels and still 

    got good muscles...so why some people wants to gain fat with muscles...?there are few things you should know before starting those bulking -up routines...

1.Choose your goal wisely....what do you want.?To be muscular or to be flabby..If you want to gain good 

    muscles you don't need to gain any fat ...

2.This gaining and cutting routines works best for professional bodybuilders...with steroids ..For an average

    person this is not going to work..(i am still confused that why they (bodybuilders)use this approach)

3.Gaining fat and muscles are two different processes:-You can not possibly convert fat into muscles ..so 

    why need that fat..?

4.Just focus on gaining muscles.:-4 years back,i tried this same thing on myself and two of my clients..and

    finally we got nothing...I was around 75kg and i gained around 22kg and reached at 97kgs within 3months

    and after finishing my cutting routine i was again 75 with no or little amount of muscle gains...i could have 

    done the same thing without gaining fat...and results would be far better ....

5.Go for it , if you are applying for a bouncer's job,But if want to impress girls or want to look good ...avoid

    this approach wether you are an ecto,meso or endomorph...

  Finally, gaining fat is not going to help you in any good way.....

  Still...you want to gain fat with muscles ..?A professional bodybuilder could help you....and maybe he 

    also doesn't know anything about that....he did that, because he was told to..

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How To Increase Your METABOLISM....?

The word Metabolism has become very common among the people.....and the reward goes to dieticians ..
   Today you can find a lot of stuff out there related to ..how to increase your metabolism....?..From diet gurus
    to your personal trainer everyone is throwing that word ...when it comes to weight loss or muscle building..
    Well ask yourself ..is it possible to increase your metabolism...?YEAH..i know most of you say ..yes ofcourse ..but that's not your fault...it's your trainer or diet guru's fault.Actually,yesterday at my new gym ,i
     heard someone saying that you can increase your metabolism by following this diet...i think he was a trainer
     and trying to convince his client to follow a diet plan.But how a diet plan could increase someone's metabolic rate..what the crap....?
 Actually,most of the people doesn't know anything about metabolism.It's not something we can increase or
      decrease.....Mainly our metabolism is determined by our internal organs like:-heart,liver,kidneys,etc.
  and upto some extent it depends upon ..muscles(skeletal muscles),bones,etc..But your lean body mass
  (internal organs)plays the major role.Now you guys please suggest me what can i do to my internal
   organs to increase my metabolic rate?
 Few guys would tell you that you can increase it by gaining muscles ......wow that's true...but what would
    be the effect..?.you could burn a few more calories..30 to 40..by increasing your muscle few pounds and
    that also increase your energy expenditure with no to very small effect on your basal metabolic rate.
 Again what you can do for weight reduction ...is eat less and workout more.
 Track your caloric intake ..
  Track your caloric expenditure..
 And forget about increasing your BMR(basal metabolic rate)
 If your trainer tell you that it's naturally possible than just ask him a question...WHAT IS OUR METABOLISM MADE OF....lolz...and seriously you won't get any sufficient answers..
     
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Protein Diets And Weight Loss

Today, someone told me to write a blog on protein diet..So today i will tell you something about protein diets
  and how they help in loosing weight..Basically i am not a fan of any diet programe ,i believe in calories intake
   and calories burnt formula...that is eat lesser calories than you burn ..Anyways, i am here to tell you about protein diet ,so let's focus on that..
1.High protein foods have high thermic effect that means if you eat protein rich foods you burn more calories
   digesting it..
2.Protein keeps your insulin levels constant..unlike carbs,which tend to increase insulin levels in our bodies.
    so basically protein keeps your insulin levels constant so by keeping a good insulin check you burn fat whole day.It works like this:--when you don't have energy from carbohydrates in your body..you will automatically
   burn fat for fuel for your daily works.
3.You could see a good weight loss within a few weeks of protein diets or low carbs diet because of loss of
    water in our bodies.So mainly it could be water loss.
4.Protein also helps you in controlling overeating by satisfying you.So it works for satiety ...and makes you
    feel less hungry all day.

These are the few reasons,i think,are responsible for weight loss in a protein diet or low carb diet.And i don't
     think that it has any side effects..I have seen a lot of my clients getting good results by following these kind
      of protein diets...but instead of only protein i would suggest you to follow a low carb and high protein diet
      like( ketogenic diet).
 Well,that's all i have to say about it...but keep in mind that what matters in weight loss is HOW MANY ENERGY YOU ARE CONSUMING AND HOW MUCH YOU ARE USING...In simple words ..eat less and work more..
Please leave your comments..

How To Get Bigger Arms

This is the question people ask most.....specially guys..that how they can build huge arms ?To those guys i
    like to say that it mainly depends on people's body type....weather they are Endomorph,Ectomorph or
     Mesomorph..different types gain muscles at different pace ..But still guys get confused regarding their muscles gain and weight gain..truth is that gaining    muscles is a very long process if someone is not using drugs,like professional bodybuilders do.So you can  say there is a limit for everyone for gaining muscles but when it comes to your weight gain,you can gain a tremendous amount of weight without using drugs...but again we don't   w ant to gain weight,we want to gain muscles.So here is a workout routine and supplements which can give you some desirable amount of results.

DAY ONE:-                     CHEST/SHOULDERS/TRICEPS
EXE.                                      SETS                                      REPS
1.Flat bench press                  4                                              15,12,10,12,15
2.Inclined db press                 3                                              12,12,12
3.Inclined db flies                   3                                               15,15,15
4.Chest press machine            3                                               12,10,8
5.Front shoulder press            3                                               12,10,8
6.Side lateral                          3                                              15,15,15
7.Skull crusher                       3                                               12,10,8
8.Pully push down                  3                                               12,10,8
9.Bar dips                              2                                                failure

Day Two:-                        BACK/BICEPS
1.Pull-ups                              3                                                10,10,10
2.Bentover rows                    3                                                15,12,10
3.Lat-pully front                     3                                                15,12,10
4.Seated rowing                     3                                                 12,12,12
5.DB curl(alternate)                3                                                 10,10,10(10 each hand)
6.Hammer curls alternate        3                                                  10,10,10
7.Cable curls                          3                                                  failure

Day Three:-                      LEGS
1.Squats(free)                       3                                                 20,20,20
2.Squats                               4                                                  12,10,8.6
3.Leg press machine             3                                                   12,10,8
4.Walking lunges                  3                                                   20,20,20..steps
5.Leg extension                    3                                                   failure
6.Seated calf raise                3                                                   failure

DAY FOUR,FIVE AND SIX ...repeat from day one ...
This workout mainly focus on sacroplasmic hypertrophy....one should compelete each workout within one
   hour....and with a proper post workout meal consist of carbs and protein ....this is an intermediate
  w orkout plan for guys........looking for fast gains ...
Works best ith supplements like creatine monohydrate....
          Give it a try and see the difference...and give your comments or ask your questions at our face book fan page..www.facebook.com/pages/Fitness-Freaks/206275662794458

     CONSULT YOUR DOCTOR BEFORE STARTING ANY WORKOUT SCHEDULE.