Shrugs Gym

06/04/2015

Why..whey????

In the modern era Creatine and whey has become the wonder sports and health supplements. Even the IOA and WADA has endorsed as safe and good for health. It is derived from Milk. Normally we get mammal animal milk not human. But the efficacy is as good as human milk.

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. Whey protein was first used as a supplement for athletes trying to maintain and grow muscle mass. To this day it is the most widely used protein supplement for health and fitness. Here are some of the reasons that it is so effective:

Effects

The amino acid profile of whey protein is almost identical to that of skeletal muscle making it an ideal protein source for the human body
Whey protein helps stimulate muscle protein synthesis after exercise to reduce muscle damage and breakdown by:
Providing a high concentration of readily usable branch chain amino acids
Supplying a source of glutamine which has been shown to limit muscle breakdown and decline in immune function
Supporting a positive nitrogen balance which promotes muscle growth while limiting damage
Whey protein contributes to greater muscle endurance, preventing muscle fatigue during longer and more intense workouts
Whey protein is easily digested and readily usable by the human body
Whey protein is traditionally used to promote muscle growth, but as new scientific studies are conducted, whey is being used in many other applications. Some of these include: cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.

Benefits

Here are some of the many benefits that have recently been discovered:

1 Biologically active peptides

2 Improves bone repair

3 Lowers blood pressure

4 Supports a lean body, preserving muscle and promoting fat loss

5 Supports immune function

6 Satiating effect

I7 ncreases serotonin levels, mood modulation

8 Lowers cancer tumor growth

9 Helps with wound healing

10 Delays Sarcopenia

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

Possible side effects

Some people who are allergic to milk may be specifically allergic to whey. In moderate doses whey protein doesn’t generally cause any adverse events. However, consuming severely high doses can cause: Stomach pains, Cramps, Reduced appetite, Nausea, Headache, Fatigue.

Availability

The whey is avoidable as WP [Whey powder] WPC [Whey Protein Concentrate] & WPI [Whey protein isolate] The whey is available in different concentrates, as 35%, 60% and 90%. More concentration of the whey more is the price. One should be careful in buying the perfect WHEY only from a reliable source and company. Be careful from duplicate and sub standard Whey.

16/03/2015

By shrugs

16/03/2015

HEALTHY REASONS TO EAT KIWI

People are attracted to kiwifruit because of its brilliant green color and exotic taste. But, the real uniqueness of kiwi fruit comes from its health benefits.

Health Benefits

Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
No fat: Kiwifruit is fat-free, an important consideration in today’s healthy diets and a rarity among foods containing so many other nutritional benefits.
Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that’s safe for diabetics and a smart part of any weight-loss diet.
Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
Zinc: Men will appreciate kiwifruit’s zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity
Nutrient Values in Kiwi Fruit

The kiwi fruit is rich in vitamin C, vitamin E, potassium, dietary fiber and magnesium. It contains low amount of sodium, cholesterol and saturated fat.

A serving of 177g of kiwi fruit contains -

Calories – 108
Carbohydrate – 26g
Dietary fiber – 5g
Vitamin C – 133mg
Protein – 2g
Sodium – 5mg
Sugar – 16g
Calcium – 6 percent
Vitamin E – 3 percent
Iron – 3 percent

16/03/2015

By shrugs

05/03/2015

Benefits of Fat Burners

Fat burning supplements can make all the difference when it comes to losing weight fast. Fat burners have a host of benefits especially when combined with a healthy diet and exercise program.

Fat burners help reduce the appetite, making craving control a breeze. Fat burners also enable users to stick to their diets without feeling like they are hungry or lacking stamina.

Fat burners also commonly contain energy boosting properties. By increasing energy levels, fat burners help dieters get through tough workout sessions even on fewer calories.

Metabolic boosting effects are also some of the most beneficial aspects of taking a good quality fat burner. Fat burning supplements generally contain ingredients that help the body's metabolic rate burn more calories through the process of thermogenesis. This process raises the body's core temperature allowing the body to increase its caloric burn.

Fat burners are an extremely beneficial addition to any diet and exercise regime. Fat burners will dramatically increase weight loss results and help keep you on your way to achieving your weight loss and fitness goals.

04/03/2015

Cardio or strength:-

Fitness through cardio or the strength training has the same object to get fit, stay lean and get stronger. The purpose of both cardio and strength training is to burn calories during the exercise and after the exercise or during the recovery phase. Cardio keeps your heart rate high, almost one and a half time to your normal heart rate for more than 20 minutes to get the best results. Whereas the strength training after warming up, keeps your heart rate fluctuating from 25% of normal heart rate to the double of your heart rate. It means in cardio the best results are when the heart rate is around 110 – 130 continuously for 20 minute. Whereas in strength training the heart rate is fluctuate from 105 during the resting phase to 160 or more during the exertion phase.

In cardio the calories are used during the exercise and one has to be careful in checking the calorie intake. After the cardio on the rest days there is hardly any big muscular stimulus to consume energy at rest. Whereas in strength training the muscles may consume less calories during exercise or during exertion but the muscles start recovering itself and consuming more calories even at rest to get stronger enough to face the next training session may be after 2-3 days. Strength training a sort of prolonged energy utilization and strengthening of the muscles whereas cardios is a short acting energy consuming session, with more strains on the joints and less on the muscles.

Cardio and strength training has nothing to do if it is done by men or women. Even the obese men and women can do strength training which may give better results than cardio alone, because obese people have more muscle mass then the thin people and has more power to do a good and heavy workout. If obese people stick to cardio training only, they are likely to over train themselves and over exert their joints and weight bearing bones leading to stress and strains. This may end up with drop out from the workouts and the fitness program.

It will be great to get best results in getting the fat loss and lean mass building if the cardio training is done 2-3 times a week and that’s too after the moderately heavy strength training program.

04/03/2015

Secrets of bigger biceps:-

Bigger arms does not mean big training. It is a scientific fact that bigger muscles need more sets and more poundage, where as smaller muscles needs less sets and optimum weight. Biceps are one of the smallest muscle groups in the body.

They are pulling muscles, working when the bigger muscles perform other pulling actions. Exercise like chinning, lats pulling, ground pulling, t-bar rowing , upright rowing, shrugs etc., are done by latismus dorsi, trapizous, forearms and biceps. During all the pulling movements biceps are hit up to 80%.

The biceps should always be done after the back exercises. One needs to perform 6-8 sets of total of back exercises including all basic and specialized exercise. After you perform the back exercises then perform the biceps

For biceps perform 2 sets of Barbell curls and 1-2 sets of any other exercise out of the various lot of bicep exercise. The reps should be 6-8 and the rest between sets should be 3-4 minutes.

There are count less biceps exercise like barbell curls, dumbbell curls, seated curls , preacher curls, concentration curls, alternate curls, inclined curls, cable curls, Scott bench curls etc.

Once you have performed heavy back exercises like chin-ups, pull-ups, pull downs, ground pulling, rowing and other pulling exercise, the bicep muscle group already get pre exhausted workout. Then perform 2 sets of basic bicep movement like barbell curls and then choose any one exercise out of the big lot of exercises and perform 1-2 sets of 6-8 reps with fairly heavy weights.

03/03/2015