Daily Fitness Tips

Leg workout includes the training of all the lower body   muscles . The muscle group beneath the thigh is called " quads ". This muscle group has 4 muscles. on the backside, there are " hamstrings ". Below the hamstrings, there are " calves ". This is all about the muscle anatomy of legs.  Let me now tell you why leg workout is so important. If you are are not training your legs then they will not grow and make your body look unsymmetrical. Also, leg workout boosts the testosterone levels which will ultimately help you build muscle fast. Therefore you must train your legs at least once a weak.

What we should eat before and after the workout is one of the most important questions in fitness. Also, this is the point where most of the people mess up and failed to smell the gains . Let me now answer the question. 1. Before workout : You have to take a meal 1 hour before workout and it should have carbohydrates and protein . Fats should not be there because fats slow down the digestion process. As a result, food remains in the stomach even after 1 hour and you will not able to give your 100% in the gym . Protein content should be around 20g-25g while carbohydrate content should be around 40g-60g. If you are using pre-workout supplement then have it 30 minutes before the workout.   2. After workout : Immediately after the workout, you have to consume only protein, no carbohydrates, no fats. Take 20g-25g of protein. After 1 hour you have to take a big meal having protein, carbohydrates, fats, vitamins , and minerals in the right proportion. Protein should be arou

Sperm cells are male gametes which are very very essential for the production of the next generation. If the sperm count of any human male is low then, he and his wife may face problems in conceiving a baby. Whether a male has a healthy sperm count or not, is determined by three factors. Let's talk about those. 1. Quantity : There should be around at least 40 million sperm cells in every ejaculate in order to have a healthy sperm count. 2. Quality : At least 4% of the total sperm cells must have normal shape and size. The head should not be too big or too small. The tail should not be too long or too short. Also, there should not be two tails. 3. Motility : At least 40% of the total sperm cells must show vigorous motility in order to qualify for the healthy sperm count. You can have a "Sperm count test" at your nearest hospital to know the above parameters regarding your sperm. If you want to produce healthy sperms then, keep an eye on the

We all know the fact that protein is required to build muscle and to lose weight as well. This protein can come from vegetarian sources or non-vegetarian sources or both. If a protein source doesn't have any other macro ( carbohydrate or fat ) other than protein then it is called the lean protein source. Let's now talk about my top 3 picks of lean protein foods. 1. Egg whites : One egg white of large egg has 4g of protein, 0g carbohydrate, 0g fat. Only egg whites are considered as a lean protein source, not the whole egg because a whole egg has 5g of fat (from yolk ) as well. So, use only egg whites if you need lean protein. 2. Chicken Breast : One Chicken breast weights around 120g and have 24g of lean protein(0g carbohydrate, 0g fat). Don't use whole chicken as it includes fat as well along with the protein. 3. White fish : White fish(e.g Tilapia ) has only protein, no carbohydrates, no fats. 110g of fish has around 25g of protein. If the fish col

We all are familiar with Sweet Potato and White Potato , what they are?  How they taste?. Sweet Potato tastes a bit sweeter than White Potato. But to find out, which one is more suited for daily consumption, their nutritional information should be taken into account rather than taste . So, now let's analyze which one is more nutritious . Let's compare a medium sized Sweet Potato and a medium sized White Potato(both of same weight) 1. Calories : Sweet Potato has 90 calories while the White Potato has 130 calories. Sweet Potato has 30% fewer calories than White Potato. 2. Carbohydrates : Sweet Potato has 24g of carbohydrates while the White Potato has 29g of carbohydrates. 3. Sugar : Sweet Potato posses 7g of sugar while the White Potato has 2g of sugar. Sweet Potatoes tastes sweeter. So, it's obvious to see that they have more sugar. 4. Fat : Fat is absent in both of them. Till now both have similar kind of data. Let's now discuss those parameters

Dates are one of the most delicious foods. Because of their cylindrical shape and dark brown color, they look like toffees , but they aren't actually. Just like apple , banana , coconut etc, they are also a kind of fruit . Let's talk about their health benefits now. 1. Dates are rich in magnesium . Magnesium has anti-inflammatory  properties. It helps to relieve joint pain. They are good for arthritis patients too. 2. They have Vitamin B6 , which is considered to be a brain-boosting vitamin. So, if you are a student, then they can benefit you. 3. Dates are rich in Iron also. So, they prevent anemia and also very beneficial for anemia patients. 4. They are very good for Colon (a part of large intestine ). If you are suffering from Colon cancer then they might help you. 5. They have potassium which helps to maintain your blood pressure . If you have hypertension (high blood pressure) problem then they will help you out. Let's now discuss th

Aloe vera is a medicinal plant . It is widely used in medicines . The plant has long swollen leaves having gel in them. All of its health benefits is because of this gel. You can add the gel in milk shakes or in smoothies . The gel is high in anti-oxidants , which slows down the aging  process, means it will help you to look younger. It has certain digestive enzymes which ultimately improve  digestion . It is rich in certain vitamins like vitamin A , vitamin C , and vitamin E . Vitamin A is anti-inflammatory (prevents pimples and acne ) and vitamin C will strengthen your immune system. It is also rich in some minerals like Calcium , Magnesium , Zinc , and Selenium . It prevents stomach ulcers . It is good for Diabetic  patients as it helps to maintain blood glucose levels. It also helps to prevent kidney diseases. The gel if applied externally over the skin , will help to moisturize and hydrate the skin. It can be applied over wounds also. People having pimpl

Carbohydrate is considered to be the primary source of energy . No matter if you go gym or not, you need carbohydrate for survival. The amount of carbohydrate that a person needs will depend on whether he/she workout or not. If a person workout then he/she will have to consume more carbohydrates. Now, let's divide our discussion into two categories . 1. If you don't workout : In this case, you will need 1g of carbohydrate per pound of body weight . Means, if your weight is 150 pounds then you have to take 150g of carbohydrate. If you don't know how to convert kilograms into pounds, don't worry. Just multiply your weight(in kg) with "2.2". 2. If you workout : Now you'll need 2g of carbohydrate per pound of body weight. If you weight 150 pounds then, you need 300g of carbohydrate per day.

The Tricep muscle group have three muscles namely " lateral head "(outer), " medial head "(middle) and " long head "(inner). Tricep constitute 60% of the arm (rest 40% is biceps ). So guys if you want to increase your arm size, focus on your triceps. Let me now suggest you some exercise that you have to do on your tricep day. 1. Tricep pushdown : This is one of the best exercise for the "lateral head". Perform 4 sets of 7 reps each. Keep the weights heavy. If you don't know how to perform it, check the following video. 2. Bench dips : This one is for your "medial head". Lift 4 sets of 7 reps each, go heavy and check the following video for the form. 3. Skull crusher :  It will train your "long head". Here also you have to perform 4 sets of 7 reps each. Keep the form correct and lift as heavy as you can.

Eggs are very rich sources of protein . One normal size egg has around 6.5g of protein(4g in the egg white and 2.5g in the yolk ). Protein found in egg white(=4g) is lean, means it doesn't have any other macro like carbohydrate or fat . While the yolk part has 0.6g of carbohydrate, 5g of fat and 180mg of bad cholesterol along with the protein.       According to health organizations, not more than 300mg of bad cholesterol is allowed in a day. So, you can consume only one whole egg in a day. There is no such restriction with the egg whites, eat as many as you want. Eggs are like a treasure to the eggetarians (vegetarian but eat eggs). As we know that vegetarian  foods are poor in protein content. So, they are the only means through which they can fulfill their protein needs.

Protein is the building block of our muscles . Hence we can easily understand that Protein is required to increase the muscle mass. Now, let's understand how much protein do our muscles can easily absorb in a day. Almost all of the gym goers have one or two rest days in their weekly exercise split . The amount of Protein they need on " exercise day " and " rest day " is not same. So, let's divide our discussion into two cases. 1. Exercise Day : You need 1g protein per pound of your body weight. Means if your weight is 155 pounds then you need 155g of protein in a day. If you don't know how to convert "kilograms" into "pounds", don't worry. Just multiply your weight(in kg) with "2.2". 2. Rest Day : On a rest day you need less amount of protein because on Exercise day a small portion of protein(around 25g) is consumed in the repairing of muscles after the gym. Repairing of muscles is not required on Res

Chest muscle group have two muscles namely " major pec " and " minor pec ".Major pec lies over the minor pec or we can say major pec lies outwards while the minor pec lies inward. Let me now suggest you some exercises that will hit both of your pecs. 1.  Chest presses :  This exercise train the front portion of your major pec. Perform 4 sets having 7 reps each. Lift as heavy as you can. 2. Incline chest presses :   This one is for the upper portion of your major pec. Perform 4 sets having 7 reps each. Go heavy. 3.   Decline chest presses : This exercise targets the lower portion of your major pec. Here also you have to perform 4 sets of 7 reps each. And guys, lift heavy. 4. Pec dec fly : It targets primarily the minor pec. Perform 4 sets of 7 reps each. Go heavy.

The Bicep muscle group have two muscles namely " Bra chii "(inner bicep) and " Brachialis "(outer bicep).To grow your biceps you need to train both these muscles at least once in a  weak. Now I am suggesting you two exercises(one for each muscle) that you have to do on your bicep day . 1. Preacher Curls : This exercise is for your inner bicep muscle. Perform 5 sets (5 reps each) and try to lift as heavy as you can and more importantly your form should be correct. If you don't know how to perform it correctly, check this video. 2. Hammer Curls : This exercise targets your outer bicep muscle. Perform 5 sets having 5 reps each, go heavy and check the following video for the correct form.