Pre And Post-Workout Nutrition For Muscle Mass..

If you are looking for mass gain then you must know basic about post workout nutrition because good nutrition
   plays a vital role in increasing muscle mass. What i see every day in gyms that people are more concerned
   about their post workout shakes and they use different new products as pre-workout nutrition...some examples are as follows:-
1.Creatine:-This is one of the cheap and best supplement for gaining muscle mass and most people use it as a
                   pre workout supplement...but only few of them know the truth ...that you can take creatine mono-
                  -hydrate at any time and it doesn't matter pre or post workout...just to continue your ATP-CP
                    cycle.For muscle building i will give it a 10 out of 10.
2.Caffine:-This thing can also help you if you are looking for weight loss..but i don't recommend it for muscle
                mass gaining...sure you can have some caffine but not as a pre-workout supplement as it reduces
                appetite..and for a person trying to gain only muscle mass its not worth..
3.NO(NITRIC-OXIDE)or other NO products:-Please save your hard earned money and believe me it's not
                     going to help you forget about those commercials ..there is no scientific proof that NO helps in
                     any good manner.You can see some strength gains but you can get those same effects by using
                     creatine.
 So,what i am trying to say that your pre-workout meal should also be good,consisting good carbs and proteins
       and fat also..so you can perform well in the gym.And when it comes to post-workout meal,most guys
       stuck on protein shakes without knowing what they really need..And for this reason i am giving you the
        basic of post and pre workout nutrition below.....you can ask your health and wellness related questions
      at our facebook fan page:-www.facebook.com/pages/Fitness-Freaks/206275662794458
       or you can leave your comments asking your questions ....

Basic Sports Nutrition
PRE-WORKOUT:-Carbs:-slow releasing or slow absorbed.
                               Proteins:-slow absorbed and should high in B.C.A.A..

POST-WORKOUT:-carbs:-fast absorbed or fast releasing(high glycemic index carbs)
                                Proteins:-fast absorbed with high B.V.(biological value)
                                 Fats:-flax seed,cod liver,etc(MUFA,PUFA)..

we will discuss about this topic in our next post ...in full detail.. till then chill and don't forget to comment.

Traditional Indian fasting=Calorie Deficiet

In India, we can easily see people having lesser amounts of calories on some occasions....For example:-MONDAY is considerd as the day of lord SHIVA so many boys and girls make a fast on this day...they do
consume calories but fewer than normal days...And TUESDAY is for lord HANUMAN so most people make fast on this day and they do not eat any non-veg on this day..weather he or she is a non-vegitarian...and list goes on and on ......all these days mon to sun are devoted to god....but whats common among them is ...FAST
..or you can say caloric restriction.
      Fasting is a very tough ritual to follow ..so people are trying to make it more simple day by day..today you can easily find delicious food items made for fasting purposes....but do you call that a fast when you are ready to eat when you feel like eating...no that should be done in a proper way..and if done properly it may be beneficial for optimal health and fat loss..Everyone in this world is looking for a diet plan to reduce their caloric intake ..so they are paying their hard earned money to dieticians ....who tells them what to eat for weight loss...?Now , its very difficult for them to follow a proper diet plan so they tend to lose control and finally come back to their normal diet routine....and what they get is .....nothing ...so who wants to spend money for nothing..?
                    So here comes the role of  "TRADITIONAL INDIAN FASTING"..as everyone knows that weight loss is totaly depends upon calorie deficiet and it could be done by working more or eating less...and i will chose both of them.To make a calorie deficiet you have to chose one to two days a week of fasting indian way but modify that accordingly..like you can have fruits on a fasting day or just vegetable salad on that day.....
and you are free to chose your day...that means turn to fruits only at least twice a week..isn't that simple for you guys ..give it a try and tell me if it works for you..
         
FOR MORE INFORMATION ON TRADITIONAL INDIAN FASTING WAIT FOR OUR NEXT BLOG
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IMPORTANCE OF DIET IN WEIGHT LOSS

I always see people doing proper workouts but getting no results.For example:-many gents and ladies i have
   seen in the gyms are quite serious about their workouts and they do them properly but still they look same
   each and every month....they do circuit training,crossfit type of workouts,strength training,functional training,
   etc...but could some one explain me why they are not getting results..?In this kind of situation,it all comes to
   their DIET PLAN....They must be following a good diet plan ...but still making some mistakes regarding
   their nutrition...And some of them are as follows:-
1.They eat more as a reward of their good workout.
2.They try to compensate their caloric intake with their workouts.
3.They give more importance to their pre and post-workout meals and eat more thinking its good for them.
4.Most of them follow a cheat day..and on this day ...you can imagine..what happens..
5.Give more importance to their workouts..instead of cutting their calories.
Finally what they do is ,they eat more than they burn or they eat and burn around their B.M.R.

B.M.R=2000
CALORIC INTAKE=2500
CALORIES BURNED=500
DAILY CALORIES=B.M.R AND RESULT=SAME.

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TRUTH ABOUT FITNESS GURUS...LOLZ

As you know that i am working as a personal fitness trainer..so i have to visit two or more gyms a day ..
     and everyday i get to hear one or two silly advice from trainers who work there....actually,these people
     (clients)know very little about fitness and wellness so they tend to rely on their trainers...and believe me
     most of them are nuts.They also behave like they know everything related to fitness,instead of doing some
     research about they don't know ...they give wrong suggestions to the clients..to show that they are smart and know everything.....and again you have to believe me that no one knows everything.Results of these kind of
   suggestions are as follows:-
1.Frustrated clients.
2.No weight loss
3.No fitness goals achieved
4.No. of frustrated clients increase
  and finally :-Empty gym or gym with very few clients.
And here are some examples of silly advice trainers give to their clients
1:-To lose fat from sides they make you do 200 side-bendings with different variations
2:-To lose fat from stomach,they tell you to do 200 or more crunches..depends on the body fat %age..lolz..
3:-This or that exercise will make ladies broad....wow..but what about those guys doing everything but not
      getting so called broad...including me...So from this point of view we can say that ladies can easily
      develop muscles in comparison to guys..?what the hell is going on..?
4.This one happened today in the morning,a lady who complained of having muscle cramps got a very diff-
    erent kind of advice and for me that was the most foolish thing i have ever heard....NOW GUESS WHAT
    SHE WAS TOLD..?
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SHE WAS TOLD TO INCREASE HER DIET.....increase means he was trying to say that she has to eat more to over come those cramps...and on the other hand that lady is trying to get fit and lose some weight
so how is it possible for her to do both at the same time...eating more and loosing weight...?And what is the
relation between high caloric intake and  cramps..
So,my request to those fitness gurus is that do not give wrong suggestions to your clients, they believe you.
  instead of throwing garbage of missinformation ...do research and then guide them properly..and that
  would be in the favour of everyone....CLIENT,GYM AND YOU....thanks..

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