Monthly Archives: June 2019

Gain Weight And Build Muscle

Naturally thin people may be the way they are on account of their genetics or their low food intake which means they feel fuller faster thus prompting them to eat less or a hormonal imbalance or a high metabolism which metabolizes the food that they eat instantaneously thus increasing the overall requirement of the calories and other nutrients. According to the BMI (Body Mass Index) range, a BMI of less than 18.5 is qualified as being under weight. Though a growing minority, the underweight people may be at risk for health concerns like nutrient deficiencies, osteoporosis especially in women, lowered immune system and fertility issues in women to name a few.

‘Eat as much as you can’ is a common advice one gets when one is trying to gain weight, especially for someone who has always been lean and lanky. You may gain weight but it may not be the best indicator of how healthy you are. The body composition is a better tool to ascertain your health and fitness along with the weight. It is a measure of how much of your weight comes from lean mass, which includes muscle, bone, connective tissue and water, and how much comes from fat. It is commonly noticed that in spite of the weight and BMI being well within the normal range, the fat composition is very high suggesting that the fitness levels are not appropriate and this makes the individual susceptible to various metabolic diseases.

It may sound odd, but it’s possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same or even increase, even as you lose inches, a sign that you’re moving in the right direction. Similarly, while gaining weight it is again possible that the individual is gaining weight with an increase in the fat mass and not the muscle mass indicating that the weight gain is not happening in the right manner.

Here are some healthy ways to gain weight if you are underweight:

1. Eat more frequently: If you feel that you cannot eat more food at a time then it would be wise to eat five to six smaller meals rather than three main meals.

2. Increase the calorie intake: Determine your daily calorie needs with your BMR and gradually increase the number of calories (watch where you get them from).

3. Snack smart: Calorie dense snacks like nuts, cheese, dried fruits, hummus or guacamole with whole wheat breads, peanut or almond butter with bread, smoothies and milkshakes will help you get calories with other nutrients.

4. Pay attention to the fat: Avoid the saturated fats from butter, margarine, ghee, salad dressings like mayonnaise and thousand island dressing and full fat dairy and dairy products. They are not good for your heart. Instead use vegetable oils which contain the good fats. You could drizzle extra olive oil on salads, soups and breads (do not overdo it).

5. Don’t overdo the protein: Medical research shows that consuming more of protein could actually harm your body. Eating more protein and increasing the calorie intake will add up to the fat mass in the body and cause stress on the other body systems. So, consume proteins in moderation (15% of your total daily caloric intake). Lean chicken and fish are your best choices when it comes to animal proteins.

6. Chuck the junk: Avoid the sweet and processed foods. Your weight gain will be mainly fat gain which will increase your risk to the diseases that result from their consumption.

7. Remember to exercise: Exercise, especially weight training helps in building muscle and thus gain weight. Exercise also helps stimulate the appetite.

No matter what the reason is to put on weight, it is important to focus on the nutrient profile of the calorie dense foods and not just the quantity of calories in them. Eating more calories should not give one a license to binge on the junk foods that have only empty calories and no other nutrients in them. Eating more calories from the right foods along with a monitored exercise program will ensure that the weight you gain is the muscle weight and not from fat.
A qualified nutritionist plays an important role in formulating a good weight gain diet. She would be able to provide the right body building nutrition with appropriate percent of the macronutrients carbohydrates, proteins and fats in order to maintain the desired body composition. If one does not have means to visit a qualified fitness and sports nutritionist in and around their place there are various nutrition companies offering online nutrition services for the same.

Seven Tips For A Long And Healthy Life

As good as modern medical technology is, it can never save you from the problems caused by a life style that is unhealthy. Instead of getting a modern medical fix for every problem, it is far better to live in such a way that you will hardly ever fall ill.

An ounce of prevention is certainly better than a pound of cure. Here are seven tips on how to live a long and healthy life. In addition, the same life style that helps you to avoid illness also helps you to lose weight.

1. Get Enough Exercise

In the past people had to use their physical bodies in the course of their normal work. But today someone may get up, go to work in a car, then sit down, get up to go home in the car and when arriving at home, sit down again for the rest of the day. In such a life there is no physical labor. This physical inactivity is one of the main reasons for a host of diseases. Sport, running. walking and other things must be added to our life if our normal work does not require us to exert ourselves physically. I

2. Go to sleep when you feel sleepy

This may sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yoga and Ayurvedic doctors also say that it is better to sleep in the night and be active during the day. However, people such as students will take coffee and stimulants to study late into the night. Others develop the habit of remaining active at night and sleeping during the day. While we can do this, it eventually takes a toll on health. Alternative health doctors say that this kind of unnatural living is one of the contributing factors in the causation of cancer and other diseases

3. Eat when you feel hungry

This is also a simple idea, but once again we often go against the messages of the body. If you eat out of habit or due to social pressure at certain time of the day, even when you have no real appetite, then you will not digest your food properly. Acidity and indigestion begin, and this contributes to the likelihood of other more complex diseases taking root. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat. (If you have no appetite even after awaiting a reasonable amount of time, then you should consult a doctor because something is wrong.)

4.Fast on a Regular, Systematic Basis

If you would ask any person to work 365 days per year without any rest, they would complain and say that they must have some rest or else they will break down. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without a rest. They cannot protest the way a person would to his boss, but they do give us signals that they cannot work non-stop. When we ignore those signals and still compel them to work, those organs break down. That is why periodic fasting is necessary. Refrain from eating for one complete day. This gives a rest to your digestive organs and also helps in the elimination of wastes from your body. Regular fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice.

5. Wash with cool water before going to bed

As mentioned above, proper sleep is essential for the maintenance of health. If you wash your important motor and sensory organs (hands, arms, eyes, legs, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep.

6. Perform meditation on a regular basis

Your body is linked to your mind. Many of the diseases of this era are psychosomatic. Stress and anxiety take their toll on our physical health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it regularly.

Muscle Building Myths

Many individuals want to look good with a flat stomach, toned muscles and a ripped body. Many want to look like the guy in the poster which is put up in the gym. But wait, are you aware of what it takes to get there? So, apart from the exercise routine given by your gym trainer what you really need is a proper diet routine to go along with your workout. Sure your gym trainer will give you tips on diet but do remember he/she is not a trained nutritionist. So remember, when he/she suggests you a diet ask �why?� without the fear of looking stupid. There are a lot of myths circulating with regards to gaining muscle. Here are 5 muscle building myths which we would like to clear:

1. Eating more protein will help you build muscle

This by far is the biggest myth that goes around in the gym. Even the individual who has just started working out will start including more protein in the diet and start with protein shakes. But wait, hold on, do you even require that much protein? To a point, sure protein helps. So, put down the shake for a while and read ahead to what science is telling you.
Protein has various important body functions. It also promotes the muscle-building process which requires a variety of amino acids (which are the building blocks of proteins) � some of which are to be obtained from food since our body does not synthesize these amino acids. Muscle mass increases over time when there is a combination of the right nutrition with resistance exercise.

But for this, one does not require exorbitant levels of protein. 1.2 to 1.5 grams of protein per kilogram of body weight is the recommended intake depending on the nature of exercise and the intensity. Elite athletes require more than this amount.
These levels can be generally met with diet alone � no additional amino acid and protein supplementation. Any extra protein is stored as fat and can lead to an increase in weight.
So, NO, excess protein won’t help you build muscle.

2. You can’t lose fat and gain muscle at the same time

Gaining muscle and losing fat is by no means an easy feat. However, the right combination of exercise and diet will help you do that. Losing fat will require a downsize of your calorie intake while gaining muscle requires an increase in the protein intake without an increase in the total calorie intake. Remember that your body can’t turn fat into muscle and vice versa. But if you are overweight, your body can use your stored energy to actually fuel the muscle building process.

3. Doing cardio will make you lose muscle

Doing cardio doesn’t jeopardize muscle gain or strength as per science. In fact, it may even help in increasing muscle. So how much of cardio is good enough? 20-40 minutes is good enough for you to gain muscle. Doing cardio till you drop (over exhaustion) or over training hinders muscle gain. Doing an aerobic exercise in fact improves aerobic capacity along with muscle mass. Interval training (alternate periods of high intensity with periods of low intensity) increases you’re the body’s production of the growth hormone which creates muscle mass.

4. Say no to carbohydrates

Eating the right, clean, healthy foods in each meal is the key. Don’t demonize the carbohydrates. Carbohydrates are the fuel for your workout. Not eating enough means your workout may potentially suffer. In the absence of carbohydrates, the body uses the alternate source, the valuable proteins in your body to fuel the workout. So, to avoid any loss of lean body mass it is vital to maintain your carbohydrate stores.

5.More protein after a workout will give more muscle growth

Good quality protein after a workout does play a role in enhancing muscle growth. However, more protein does not mean more muscle growth. 25 gms of protein after a workout (within two hours of a workout) is sufficient to stimulate maximum protein synthesis.
Be wary of any promises made to you in the name of building muscle. Every suggestion by your trainer should have a scientific backing and not be just �a blind statement�. As far as diet is concerned a qualified sports nutritionist would be able to chalk out a meal plan with the right balance of carbohydrates, proteins and the good fats in the diet along with the essential micro nutrients. Many nutritionists besides offering weight loss in Mumbai are offering sports nutrition services for the sports and fitness enthusiasts.

What is the Best Weather

You want to be truly cautious and offer proper care on every occasion developing grapes. The weather in which grapes grow is relatively essential for getting an splendid harvest. Yet how can you decide that’s the right climate for growing grapes? It’s extremely subjective to speak approximately climate. Most grape species include severa requirements whilst speakme approximately essential climatic situations aimed in the direction of getting awesome harvests.

Adequate daylight publicity is critical on every occasion you develop grapes. Grapes can be advanced in any vicinity supplied it has at the least 90 days of summers or comparable weather with a variety of sun. You should recognize that the areas with plenty of every year rain as well as cool surroundings aren’t that appropriate for growing maximum grape types.

Grape wines develop best in warm summers and mild winters. Frost doesn’t cross down nicely with a grape harvest. Various sorts of grapes emerge as dormant in the course of winters as well as produce the grapes in whatever season is shorter. Generally one soil that has good drainage and is slightly acidic is terrific for grapes growing.

In order to decide essential daylight then you can note in addition to take a look at sunlight days that appear regionally. This is how a wonderful notion may be received approximately daylight a vineyard might reap throughout season. Eight hours of daylight is a minimum necessary every day for obtaining incredible grape fine. If the typical day temperature all through developing months are about fifty levels you then’re to want 170 days like that.

If you reside in hotter places then you could get admission to many grapes kinds as well as pick out the right one so one can satisfy your wishes first-rate. However, if you are residing in less warm areas you are facing restricted alternatives. Excellent instances of species so that you can be evolved in cool climates are Landot Noir, Alpenglow, Brianna, Baltica and Reliance.

It’s definitely a great concept to bear in mind the precise climate for developing a picked selection of grapes and making sure that it can be attained. Due to the fact which grapes require terrific daylight amounts you should choose areas with tremendous summers to expand the flora. You must no longer get disheartened now. If you live in regions which might be cooler and feature minimum summers grapes can nonetheless be grown. Always understand that the excellent element is deciding on one grape range that could successfully grow in cooler regions which do not provide ok sunlight publicity. Correct species choice is what certainly counts. Don’t assume that a cold climate mechanically method which you can’t develop grapes. If you pick out the right species you may effortlessly grow it

Cast Garden Furniture For the All Season Garden

Gardens aren’t simply fair weather milieus. They carry on in all kinds of weather and in every season. When it’s time to select lawn furnishings, the furnishings needs to be as much as the mission of withstanding blistering sun, saturating fog, drenching rain and blustering wind. Consider forged lawn furnishings for this all season process. Cast from the long-lasting metals of the earth, it’ll resist extremes of temperature and humidity year after 12 months.

Cast lawn fittings are available either aluminum or iron. In each, the casting is accomplished by way of pouring molten metallic into molds and allowing it to cool. Casting permits for multi-dimensional designs that are not without problems duplicated through different strategies. Both aluminum and iron have their personal precise benefits.

Cast iron is heavy and ideally suited for gadgets like garden benches in which balance is of paramount significance. Popular since the 1800s, forged iron furnishing lends a touch of the ancient or the romantic to any established lawn. It is likewise favourite for garden accent gadgets which include birdbaths, sundials, and fountains.

An increasingly famous desire is cast aluminum fittings. Its lighter weight makes it realistic for lawn furniture that is moved regularly, inclusive of chairs and chaise lounges. Moreover, it in no way rusts. It is available in a large choice of styles. Some mimic the traditionally ornate iron garden fixtures, but sleeker contemporary and striking worldwide dressmaker looks are also fashionable and open up new adorning alternatives.

In fact, cast furniture is so long lasting and well designed that it’s far now not relegated to the lawn. It adapts specifically properly for use on balconies or at patio bars wherein robust furniture mix handsomely with relaxed pleasing. It is equally at home on pool facet decks where it resists rust and withstands the sun’s extremely-violet rays. Since metallic does now not fade in direct sunlight, it is a superb choice for furniture in a conservatory or on a solar porch.

As exceptional as it may appearance, appears are not the whole lot. High maintenance materials should effortlessly defeat the main functions of lawn furnishings-activity and rest. Fortunately, metal performs like a champion on this location too. The powder coat sealant on maximum furnishings cleans without difficulty with slight soap and a rinse from the hose. In most climates, it does not even require unique wintry weather storage

Victorian Garden Furniture

Victorian garden furnishings encompasses a specific fashion, and is unquestionably an asset towards the proprietors. Victorian garden furniture is any other instance of common Victorian fixtures as it can be used with an real flower planting scheme to provide the complete lawn itself a look of sheer royalty; some thing that is thrilling to a vast form of humans. Did you recognize that Victorian lawn fixtures is taken into consideration to be a actual asset and that the ornate benches and love seats are though a lot trendy even now?

In the Victorian generation it was fairly stylish to very own lawn fixtures. Some individuals are nonetheless despite the fact that the use of Victorian garden furniture from the Victorian era. That’s because the fixtures can last for decades when you hold them. This Victorian appearance is kind of common, as a result of many individuals recollect it to be a cultured look and want to acquire that appearance of their home and of their garden .

There are numerous picks out there. You gets the modern-day light weight aluminum to the traditional iron pieces. It does not be counted how small or huge your private home is, it’s far all the time a terrific concept to possess a few metallic chairs and a bistro desk to get a traditional look.

Another classics idea could be is a unmarried ornate iron bench, which would possibly truely provide you a Victorian style. The bench might be the point of interest of your backyard and jazz up the much less engaging places to your lawn.

If you need , you do not want to have the bench for assembly. You can locate it under a tree and placed numerous flower pots around it, and then you may placed a statue or a pot of impatiens flowers on top of the bench.This can allocate your garden a Victorian appearance .

If you want to add a bit bit of coloration to a boring garden you should purchase metal chairs in a variety of colours. But if your lawn is full of stunning vegetation with many distinctive colorations, you will probably need to pick out metallic furniture with a more neutral coloration. A appropriate concept might be black or white as they may add a elegant thing to your Victorian garden.